Today not only marks the first day of February, but also the beginning of American Heart Month. I can’t think of a better way to address the important topic of cardiovascular health than to present a recent Q&A session with one of the leading figures in exercise and nutrition: Jonny Bowden, PhD, CNS.

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I frequently recommend a carbohydrate restricted diet as part of a comprehensive wellness program. However, for many of my clients, the idea of giving up some of their favorite, high carbohydrate foods is too much to bear. A recent presentation given at a prestigious cancer conference offers a practical compromise. Researchers at the Genesis Prevention Center at University Hospital in South Manchester, England report that adopting an intermittent, low carbohydrate diet is a viable alternative to more strict diets in relation to lowering cancer risk and overweight. The most interesting aspect of the trial was that a portion of the participants were asked to combine two of my favorite dietary strategies: carbohydrate restriction and modified, alternate day fasting. In the study, women who consumed a very low calorie/low carbohydrate diet for two days a week demonstrated greater weight loss than those who ate an “ad lib” low carbohydrate diet or a calorie-restricted Mediterranean diet. Also of note is that the twice-weekly diet plan resulted in a 22% reduction in insulin resistance versus only 14% in the daily low carb diet and 4% in the low calorie, Mediterranean diet.

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In the Fall of 2008 I adopted a gluten free, low carbohydrate diet in the hope of losing weight and achieving better overall health. The good news is that I’m currently 90 lbs. lighter than I was just three years ago. The hard part is that my journey has involved certain sacrifices. For instance, I haven’t even thought about eating a plate of lasagna since changing my diet and lifestyle. This is no easy feat for a foodie whose parents were both born and raised in Italy. A few months ago, that all changed. Mrs. Healthy Fellow decided to surprise me with lasagna for dinner. But, this wasn’t just any lasagna. My wife’s healthy version transformed traditional, pasta-layered lasagna into a wheat free, vegetable enriched feast for the senses.

I’m always on the lookout for “new” foods that I can add to my diet to keep things interesting. If these culinary additions happen to be delicious and nutrient dense, all the better. Sweet potato leaves are an excellent candidate that I’m planning to experiment with for two reasons. First and foremost, they bring robust nutrition to the table. A publication appearing in the October 2010 issue of the journal Nutrition Reviews proclaims that eating sweet potato leaves may “play a role in health promotion by improving immune function, reducing oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth”. All of these assertions and more are backed up by scientific studies in prestigious medical journals. There’s even evidence that eating sweet potato greens may protect consumers from age-related conditions such as macular degeneration. Secondly, according to a few of my foodie friends, these dark green leafy vegetables are quite versatile and can be used in place of other, more commonly used contenders including collard greens, kale and spinach. They can also be eaten raw as complementary or primary ingredients in salads. Perhaps best of all, they’re naturally low in calories (about 20 calories per cup) and have a very low glycemic load of only 2. I hope you’ll join me in trying out this traditional food which may be as new for you as it is for me.

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If you’re a chocolate lover, you’ll almost certainly relate to this scenario. Diet or no diet, there comes a time in every chocoholic’s life when they throw caution to the wind and succumb to the powerful temptation of a rich, decadent brownie or two. In the eyes of cocoa devotees, brownies are everywhere. You’ll see them in bakeries, mail order catalogs and even health food stores. And sadly, denial and willpower only take you so far. In those instances where a brownie simply cannot be denied, consider making this healthy reinvention that you can truly feel good about enjoying. Read more »

The types of products that doctors recommend and manufacturers produce reveal a lot about what they think of us as health care consumers. A prevalent view in both alternative and conventional medicine is that most patients would rather take a so-called “magic bullet” that improves disease markers and/or symptoms rather than address the root cause of  illnesses. The idea is that patients are either too busy or unmotivated to make the dietary and lifestyle changes that are necessary to improve health. Sadly, this widely held notion is often based in reality.
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At the end of last year Mrs. Healthy Fellow and I took a trip to Paris and the French Riveria. While there we surveyed the natural health and nutritional landscape. A term that kept coming up in our travels was The Dukan Diet. According to the cover of the book bearing the name, this dietary approach provides nothing less than “The Real Reason the French Stay Thin”. Now The Dukan Diet has made its way to Canada and the United States. It’s been modified to address a few cultural differences and is slated to become the next “it” diet. The question is: Should you consider adopting the principles contained within the pages of this weight loss guide? Read more »

I was recently interviewed about the role of natural medicine in the context of health care spending. One question posed inquired about which remedies I thought should be integrated into modern medicine in order to save lives and money. My answer was a surprise to the interviewer. “I think nutritional experts should reach out to leaders of their respective communities and explain the importance of eating a nutrient-dense, whole food breakfast”. I went on to point out that five recent studies directly linked eating breakfast to: a) lower concentrations of lead in the blood; b) reduced likelihood of overweight and; c) improved cognitive functioning. The majority of this research focused on adolescents and young children. Imagine the financial ramifications of dramatically lowering obesity/overeating and the medical management thereof in the youth population alone. Now, add to the picture the academic and economic value to society if more children improved scholastic performance due to healthier nutrition and protection from lead toxicity. (1,2,3,4,5)
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There are numerous ways of dealing with food cravings. Last week, I mentioned one practical option which is to make a healthier version of the food you’re lusting after – such as birthday cake. But ultimately the most assured way of avoiding dietary disaster is to gain true control over your compulsion for foods that cause you harm. This isn’t an indictment of an occasional treat or exception to your dietary rules. However, in many instances, food cravings aren’t that innocuous. They can quite literally lead to the derailment of important health goals. It doesn’t need to be that way. Read more »

As a child of two Italian parents, I can tell you that one of the most difficult dietary changes I’ve made is to eliminate pasta from my life. The one thing that capellini, fettuccine, linguine and spaghetti all have in common is that they’re traditionally made from wheat flour. That, in and of itself, excludes them from my menu plan. Even reduced-carbohydrate pastas and countless others don’t work for me because they typically contain gluten – a protein found in grains that can provoke allergic reactions and other health consequences. But rather than give up on pasta altogether, I’ve opted to rediscover it in a slightly different form.
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New Year’s Day is a time when many people vow to make healthy changes in their diets. Reducing sugar intake frequently tops this to-do list. Beginning the process of dietary change with resolve goes a long way toward accomplishing this end. But for long term success, you’ll also need to plan ahead and pool together as many resources as possible. For instance, how are you going to react when you encounter your first, second or fiftieth craving for something sweet? Will you call upon your inner strength or join a support group to get you through? These are options that work well for some people. Another way to go is to opt for a similar type of treat that adheres to your new nutritional guidelines. In my experience, a combination of these and other strategies usually works best. Read more »

One of my favorite Christmas gifts this year came in the form of an article that my wife sent me via e-mail. The piece, “A Reversal on Carbs”, was written by Marnia Jameson and appeared in December 20th online edition of the Los Angeles Times. It features the voices of many of the leading nutritional scientists the world over. The general thrust of the publication is best summarized by Dr. Walter Willet, the chairman of the department of nutrition at the Harvard School of Public Health. He emphatically states that, “If Americans could eliminate sugary beverages, potatoes, white bread, pasta, white rice and sugar snacks, we would wipe out almost all of the problems we have with weight and diabetes and other metabolic diseases”. I would’ve added a few additional foods to that list, but otherwise I agree wholeheartedly. (1) Read more »

Does snacking assist with weight loss or encourage weight gain? At first glance the answer may seem obvious. Many people come to the conclusion that adding a snack or two to your daily schedule surely increases caloric intake and, thereby, contributes to extra pounds. Well, that’s one theory. Another theory is that snacking between meals can help balance blood sugar and stave off overeating in subsequent meals. So which of these competing hypotheses is correct? I’ll give you my two cents on this debate in today’s Healthy Monday tip.
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Dr. Barry Sears is the highly acclaimed author and creator of The Zone Diet. If you were at all tuned in to the world of health and nutrition in the mid-to-late 90′s you’ve almost certainly heard about and/or experimented with his unique dietary recommendations that calls for a specific ratio of carbohydrates, fat and protein. Since then, Dr. Sears has gone on to research and report on novel ways to address disease and obesity by countering “silent inflammation”. His bestselling books, The Anti-Aging Zone, The Omega Rx Zone and Toxic Fat, all reflect the latest medical findings and practical ways for the average person to modify health risks via natural means. Recently, Dr. Sears took some time out of his busy schedule to answer some of my questions. This is part one of my two-part interview with Dr. Barry Sears.
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What do cancer, Halloween candy and willpower have in common? The connection they share may not be readily apparent. Cancer is generally thought of as a life threatening disease. Halloween candy is a once-a-year treat and tradition in which most children are permitted to indulge. Willpower is the fortitude we all hope to possess when we’re in the presence of temptation. To my mind, they’re all linked by one common thread: health. Without willpower you’re likely to consume excess amounts of sugar which is documented as supporting the growth of malignant cells. Do you think that’s too big a leap? See if you still think so after today’s column.
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Medical news is often classified into three categories. The most common and under-appreciated variety provides corroborative data on already established principles. Example: Exercise does your body and mind good. The second category adds a new twist to pre-existing information. Example: Eating plenty of vegetables reduces the risk of cardiovascular disease and all-cause mortality – especially in the context of a lower carbohydrate diet. The final category turns old concepts upside down. Example: Students have different and distinct learning styles which need to be catered to in order for them to thrive academically. Not necessarily. The details of these news items and more come courtesy of various contributors on Twitter.
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