The Sugar Swindle

Gary Taubes, author of the excellent book Why We Get Fat: And What to Do About It with an amazing story of how sugar and high fructose corn syrup makers convinced the world that they were healthy!

This is truly a must read piece! Unfortunately, it goes to show how "science" can be used with bias to prove just about any point. We must all exercise due diligence and use critical thinking when confronted with any news or information. Who paid for the study? Who do the researchers get grant money from? What type of study is it and how well designed is it? These are all questions we need to ask when evaluating new information.

Another Good Krill Oil Study

Another study shows the benefits of Krill Oil versus stand fish oils. Bottom line, you would have to take significantly more fish oil to have the same effect as minimal doses of Krill Oil.  Also, I am very interested in the findings that showed decreased levels of pro-inflammatory molecules in the Krill oil treated mice! Hopefully, more studies will be coming along soon in this area!

New Supplement Company

From their website:
"In 2008, fitness professional Sean Marszalek and food science expert Devenee Schumacher looked around at the growing number of protein supplement products, and didn’t like what they saw. Too many artificial ingredients, artificial sweeteners, inferior protein concentrates, and very few options for people with certain dietary restrictions such as diabetes."

They have developed some of the most Paleo friendly workout supplements that I have seen! The above product has zero sugar, zero carbs and zero fat! Includes high quality 100% Whey Protein Isolate and sweetened with the natural non-caloric sweetener Stevia!

They also have meal replacement bars, antioxidant drinks and fill and go shakes.

I am looking forward to trying their products and writing a full review in the future!

Good Fish Oil Article

The Atlantic has a brief article about Seasonal Affective Disorder and how little is present in the nation of Iceland.  The article attributes it to the quantity and quality of Omega 3 fatty acids in their diets. I found this quote interesting: 

"It's not just the absolute amount of omega-3s that you take in, but also the amount relative to your levels of omega-6 fatty acids. The risk for depression may increase with a high ratio of omega-6 fatty acids -- found in corn, safflower, and soybean oil, and common in processed foods -- to omega-3s. "

Of course, those of us in the Paleo/Primal movement already knew that!

Two Metabolic Syndrome Prevention thru Exercise Studies!

Two different studies. Two different results. The metabolic syndrome is a constellation of signs and symptoms. One is diagnosed by having at three of the following: low "good" (HDL) cholester, high triglycerides, elevated blood pressure, elevated waist circumference and elevated fasting blood sugar. This is important because these patients have a much increased risk of vascular events (heart attack, stroke, peripheral artery disease, etc.) than the overall population. One purports to show that resistance training (lifting weights) is superior. The second purports that cardiovascular fitness (aerobic exercise) helps prevent metabolic syndrome.

The take-home point is probably that exercise in general will help prevent or, at least, delay the onset of metabolic syndrome. More study is needed comparing the two against each other to see which is more beneficial.

In my humble opinion, I suspect that resistance training is superior. While the body's metabolic engine is superior during aerobic exercise, it fairly quickly falls off to its baseline, while resistance training generally will lead to increased metabolic efficiency throughout the day!

Great Ideas North of the Border!

It's nice to see that some groups are actually promoting healthy eating! See the suggested label on this juice box:

This is proposed by the Ontario Medical Assocation. Good for them! As stated atWeighty Matters, "A glass of grape juice contains nearly double the calories and sugar as Coca-Cola!"

Move!

Fascinating article regarding the effects of standing versus sitting on the body's physiology. We are learning that the process of sitting changes  our body's utilization of carbs, protein and fat thru different enzymatic pathways. Read the article and maybe buy one of these! But just look at the blood serum sample comparison of the same patient, eating the same meal when sitting versus standing!

The body's utilization of lipids has clearly changed!

Two More Converts

Today, I saw two patients for their two week follow ups. Both were remarkably similar.  I had seen them both for preventive care evaluation two weeks ago. They were both found to be obese, but also their fasting blood sugars were 116-120 (normal fasting sugar is generally 70-100, glucose intolerance ("pre-diabetic") is 101-125, and diabetic range is > 125). We discussed the Paleo/Primal Diet movement and recommended the "Wheat Belly" book by William Davis MD as an introduction to the diet. Both patients had lost > 10 pounds in the last two weeks, and more importantly their fasting blood sugars were within normal range at 91 and 92, respectively! Their energy levels are up and their gastroesophageal reflux symptoms are resolving!

Carb Heavy Diets Increase Risk for Cognitive Decline - Mayo Clinic

A recent study from the Mayo Clinic shows that diets heavy in Carbs or Sugars increase risk for cognitive decline, while diets high in fat and protein did not!

Dinner two nights ago.

My lovely wife Tracy fixed me this wonderful dinner two nights ago!

Spring Mix Sald with Bleu Cheese, Walnuts, Granny Smith Apple Slices and Paleo Balsamic Vinaigrette found here! And.....

Spice rubbed, grilled New York Strip with a side of the Butternut Squash Pesto Casserole from my previous post!

Paleo Dinner Party

Had a wonderful dinner party with our neighbors Chris and Danielle this last weekend. Food was fantastic!

This is a cucumber, feta cheese and red onion salad! Very light and refreshing!

Next came Chris' pan seared ground chicken patty in a lettuce cup with a light sauce of lime, fish and oyster sauce and diced jalapeno. Really good!

Next came this dish that I prepared. Started with 4-5 lbs of butternut squash, which was skinned, seeds and pulp removed and then cut into 3/4" cubes.  This were placed into boiling water, which was then turned down to simmer for 45 minutes. The cubes were then drained and placed into mixing bowl, salt and pepper to taste were added with 2 tbsp of butter.  Then using a potato masher it was all mixed and mashed. One half of mixture was placed into bottom of 11 X 7 dish. Then a layer of pesto was added (about 1/3 a cup). I used Ina Garten's recipe. (I did not use pine nuts because of my wife's food allergy and greatly reduced the quantities in this recipe). Then 1/4 cup of grated parmesan was evenly spread on top of pesto. The rest of the butternut squash was added next and then finally another 1/4 cup of parmesan.  This was then baked at 350 for 40 minutes.  Cannot begin to describe how hearty this tasted!

Finally, my wonderful wive's gluten free brownie topped with a raspberry-goat cheese coulis and fresh raspberries with Danielle's chocolate-banana mousse! Along with some good Pinot Noir this was an amazing meal served with great friends!

Obesity Lecture

At my medical conference, currently listening to a Harvard endocrinologist.  90 percent of what she has said is wrong! Calorie equals a calorie.....No! Avoid saturated fat ...... No! There is one word, and I'm serious, that she has not mentioned......... Sugar! How can you have a talk about obesity and not even mention sugar. Mind blowing! Simply mind blowing! Sad day for medicine.

Blogging Will Be Light for the Next Week

Blog posts may be infrequent over the next week while I take the family here:


Will be attending a medical conference on Updates in Men and Women's Health. Look forward to writing some posts about living the Paleo lifestyle at Disney!

New Krill Study

Being a fervent fan of Krill Oil supplementation, I am always keeping my eyes open for new studies on the benefits of Krill. This latest study from the October issue of Metabolism shows improvement in glucose and lipid parameters in mice supplemented with Krill Powder.  Krill Powder has a unique amino acid composition and may be superior to Whey protein in bioavailability!  Could Krill Protein Powder be the next big supplement craze?

KAATSU Training

Interesting article on KAATSU or Occlusion Training. Involves using a tourniquet on your  extremity during low resistance weight training. Supposedly, the exercise metabolites are concentrated in the muscle undergoing resistance thereby getting incredible surges in growth hormone and other anabolic activators! One Japanese study from the late 90's documented a 240 X increase in growth hormone with perpetuation of increased levels above control for 24 hours! I plan on giving this a try and documenting the results on this blog.

Too Much of a Good Thing!

A new study suggests that moderate exercise is more beneficial than intense exercise as the body tries to compensate to hold on to weight (fat). This is very much in line with Mark Sisson's theory of "Move, Lift and Sprint!" Makes a lot of sense!

Bell Pepper Soup with Goat Cheese

My wonderful wife, Tracy, made this last night. The Bell Pepper Soup was so rich with the addition of Goat Cheese. The sliced london broil had been marinated in dijon mustard, green onions and worchestershire sauce and then grilled.  The Leeks and Squash were tossed in EVOO, salt and pepper and then baked.

Bell Pepper Soup with Goat Cheese
2 tbsp EVOO
8 baby carrots, sliced
1/2 yellow onion, diced
1 tsp garlic
1 yellow bell pepper
1 orange bell pepper
2 red bell peppers
2 cups chicken broth
salt and pepper to taste
1/2 tsp thyme
1/8 cup goat cheese
Full fat sour cream
Basil Pesto
Parsley

Saute carrots, onion, and garlic in 2 tbsp of EVOO in pot.Separate and remove seeds and pith from bell peppers. Roast and remove skins (Best done by placing in zip lock bag immediately after roasting until skins loosen). Add to pot with chicken broth. Use immersion blender to combine. Add salt, pepper, thyme and goat cheese. Use immersion blender. Plate soup in bowl. Add dollop of sour cream. Add small amt of basil pesto on top of sour cream. Sprinkle plate with parsley. Serve!