Diet and Weight Loss
When it comes to nutrition, one size does not fit all. Foods that are nourishing to some can be harmful to others. Take, for example, tree nuts. Many studies report that eating almonds, Brazil nuts, pecans, pistachios and walnuts regularly tends to improve the nutrient density of diets and has been linked to lower disease and mortality risk. However, if you’re allergic to tree nuts, they are essentially poison to your system. The same is true of many common and otherwise nutritious foods, including dairy, eggs and shellfish. This concept is sometimes referred to as bio-individuality. In practice, the ideal is to become aware of the foods on which your body thrives and which do not agree with you.
Tags: Fiber, Halitosis, Inflammation
Posted in Diet and Weight Loss, Heart Health, Nutrition | 4 Comments & Updates
The union of science and traditional medicine is a tricky business. The scientific method of identifying and objectively testing elements in food, medicinal plants and the environment is relatively new to the human experience. In generations past, observation and trial-and-error sufficed, and it still does for some populations and the majority of animals. Experiences are handed down from elders to the young and from non-scholastic healers to their communities. In some cases, advocates choose one of these philosophies over the other. But, increasingly, a middle ground is something both camps acknowledge may be the best of both worlds.
Tags: Ashwagandha, Cortisol, Stress
Posted in Diabetes, Diet and Weight Loss, Nutritional Supplements | 4 Comments & Updates
Appetite suppressants have earned a well deserved, bad reputation in many medical circles. Time after time, so called miracle “diet pills” have failed to promote sustained weight loss and/or caused serious side effects. Perhaps the highest profile example is fen-phen, a drug combination consisting of fenfluramine and phentermine. In 1997, the FDA required that fen-phen be pulled from the US marketplace after numerous reports of heart valve disease and pulmonary hypertension became too common to ignore.
Tags: Fiber, Spinach, Water
Posted in Alternative Therapies, Diet and Weight Loss, Food and Drink | 19 Comments & Updates
This is a follow up to my recent review of Always Hungry?, Dr. David Ludwig’s powerful, new diet and wellness book. In today’s blog, Dr. Ludwig is kind enough to clarify and expound upon some key points he originally made in the book. Specifically, I asked questions on the subjects I thought you would be interested in knowing more about. But, if I missed something, please let me know in the comment section below. I’ll do my best to get the answers. Lastly, before delving into the Q&A, I’d like to point out the above photo. Dr. Ludwig is seated next to his talented wife, Dawn Ludwig, a gourmet, natural health chef and creator of the delicious recipes contained in the book.
Tags: Inflammation, Insulin, Ketogenic
Posted in Diet and Weight Loss, Interviews, Nutrition | 10 Comments & Updates
Conquer food cravings. Check! Retrain your fat cells. Check! Lose weight permanently. Check! These are the bold pronouncements made on the cover of the new book, Always Hungry? I’m fully aware that such claims are typically associated with fad diets and weight loss schemes. But, I hope that my history and reputation will encourage you to stick with me for the remainder of this review. As you may know, several years ago I lost over 80 lbs by adopting a high-fat, nutrient-dense, lower carbohydrate diet. Since then, I’ve mostly maintained that initial weight loss. In fact, right now I weigh less than I did at the end of my weight loss journey. Hopefully that gives me some credibility in this arena.
Tags: Body Fat, Inflammation, Vitamin D
Posted in Diet and Weight Loss, Food and Drink, Heart Health | 10 Comments & Updates
Question: Here in Europe I’ve noticed many people Nordic Walking, especially in the countryside. Even some of my friends have joined clubs that do this exercise together as a group. I don’t know if it’s popular in the United States. Can you tell me if this practice is markedly superior to ordinary walking or other forms of aerobic activity? I prefer taking hikes or walks in nature. Though I would consider investing in Nordic poles and possibly joining a club if the benefits make it worthwhile.
Tags: Circulation, COPD, Walking
Posted in Alternative Therapies, Diet and Weight Loss, Exercise | 11 Comments & Updates
Recently, a reader asked for my opinion about so-called meat substitutes. Since the topic of vegetarian alternatives to meat is rather complex and nuanced, I’ve decided to write about my answer on this site. But, before I offer my perspective, I want to make it clear that I’m exclusively focusing on the nutritional aspects of the issue. I’ll leave the ecological and philosophical arguments for other commentators and forums.
Tags: Fiber, Mushrooms, Vegetarian
Posted in Diet and Weight Loss, Food and Drink, Nutrition | 2 Comments & Updates
Tagatose is a sweetener currently making its way onto the U.S. market. And, I want you to know more about it before it starts showing up in your local health food stores and markets. Personally, I’m interested in tagatose because it’s all natural, low glycemic and may even impart some significant health benefits. In addition, it’s a prebiotic, meaning that it selectively promotes the growth of healthy gut bacteria. If this sounds like something you’d be interested in as well, look for products with names like PreSweet and Tagatesse.
Tags: Cholesterol, Insulin, Sugar
Posted in Diabetes, Diet and Weight Loss, Nutrition | 4 Comments & Updates
At this very moment, my opinion about honey is in a profound state of flux. On the one hand, I’m well aware that honey contains a relatively high percentage of fructose – a form of sugar that has increasingly been linked to adverse health consequences, such as fatty liver disease and obesity. But, why is it that so many learned, holistic advocates recommend it and use it in recipes? I believe I’ve figured out the reason why and have now come to terms with the rightful place honey ought to hold in my own diet.
Tags: Honey, Luo Han Guo, Stevia
Posted in Diabetes, Diet and Weight Loss, Food and Drink | 5 Comments & Updates
A few nights ago, I was on Twitter answering some questions, when I was besieged by an onslaught of tweets promoting Garcinia cambogia, a southeastern Asian fruit extract, as a potent weight loss agent. Rather than blow off these messages as commonplace “spam”, I decided to investigate. To be clear, I already knew all about Garcinia C. After all, it’s been on the US market as a dietary supplement for over 15 years. As far as I was concerned, it had come and gone with little fanfare like most other supplements of its kind. But, I wondered if perhaps there was some new, exciting evidence that was spurring this current buzz.
Tags: Appetite, Estrogen, Testosterone
Posted in Alternative Therapies, Diet and Weight Loss, Nutritional Supplements | 5 Comments & Updates
What if I told you that many seemingly healthy foods including apples, avocado, cauliflower and yogurt may be causing gastrointestinal problems in a sizable percentage of the population? If your reaction is one of disbelief, I don’t blame you. After all, these wholesome foods are a good source of dietary components (fiber, healthy fats, nutrients and probiotics) which are typically thought to benefit the digestive system and its function. However, in recent years, a group of researchers have come up with an unconventional theory that has been increasingly supported in the scientific literature. It now appears that otherwise healthful foods, which contain specific types of carbohydrates, may be largely responsible for digestive complaints that are often attributed or classified as irritable bowel syndrome (IBS). Specifically, I’m referring to foods rich in Fermentable Oligo-, Di- and Mono-saccharides and Polyols or FODMAPs.
Tags: Digestion, IBS, Probiotics
Posted in Alternative Therapies, Diet and Weight Loss, Food and Drink | 12 Comments & Updates
Sometimes solutions for modern day problems can be found be revisiting the past. For instance, the Incan and Roman empires were both well acquainted with an ancient food source collectively known as lupins. In North America, Native Americans also utilized lupin kernels as a traditional ingredient. Today, lupin based products are enjoying a resurgence because they supply certain dietary components which may be useful in managing diabetes, heart disease and obesity. What’s more, the spotlight on lupins has expanded beyond theoretical benefits. Over the past few decades, researchers have decided to scientifically test the health effects of lupin flour in various at-risk populations.
Tags: Food and Drink, Low Carb, Nutrition
Posted in Diabetes, Diet and Weight Loss, Heart Health | 5 Comments & Updates
Twitter is one of the mediums I use to spread the good word about evidence-based natural medicine. There, I’ve had the distinct pleasure of meeting people from all corners of the globe who share an interest in holistic healing. Recently, I was contacted via Twitter by Dr. Han Bok Kim of Hoseo University in South Korea. In our correspondence he was kind enough to share his ongoing research on Chungkookjang (CKJ), a fermented soybean extract that is well known in Korea, but relatively unheard of in the United States and elsewhere.
Tags: Breast Cancer, Insulin, Soy
Posted in Diet and Weight Loss, Food and Drink, Heart Health | 7 Comments & Updates
Recently, a book bearing the title “The Fast Diet” was released in England. Thus far, sales of the book, co-authored by Dr. Michael Mosley, have been brisk and are likely to follow suit in the US where it was just published a few weeks ago. The underlying message of The Fast Diet is that adopting a 5:2 eating plan, in which you eat regularly for five days and semi-fast for two days, will reduce overweight and various risk factors associated with advanced aging, diabetes and heart disease. In the medical literature, this style of eating is commonly referred to as “intermittent fasting” (IF). Since the media and public have taken an interest in IF, I thought this would be a good opportunity to review the most current findings about this practice and a related form of dieting known as alternate day fasting (ADF) which calls for a semi-fast every other day.
Tags: Diabetes, Fasting, Heart Health
Posted in Alternative Therapies, Diet and Weight Loss, Nutrition | 5 Comments & Updates
The clients I work with subscribe to a wide range of views about alternative and complementary medicine. Some are receptive to trying virtually any evidence-based modality I suggest. For them, I’ll sometimes recommend practices as diverse and unconventional as reflexology, Senobi breathing and Tai Chi. Other clients are more comfortable utilizing therapies that are generally accepted in the conventional model of modern health care. Progressive muscle relaxation, structured exercise routines and therapeutic diets fall into this category.
Tags: Anxiety, Depression, Insomnia
Posted in Alternative Therapies, Diet and Weight Loss, Mental Health | 5 Comments & Updates
Homemade cashew milk is a valuable resource for anyone who’s interested in improving hydration, nutrient density and/or promoting weight gain. The first two objectives are fairly commonplace. Many people admit that they don’t drink enough water or eat enough whole foods. The issue of healthful weight gain isn’t as prevalent a concern. However, it does apply to a significant portion of the population for various reasons ranging from weight loss associated with disease states to eating disorders.
Tags: Cashews, Dates, Milk, Weight
Posted in Diet and Weight Loss, Food and Drink, Recipes | 5 Comments & Updates