A nutritional All-Star- one of the best vegetables you can
eat. Sweet potatoes are loaded with carotenoids, and are
a decent source of vitamin C, potassium, and fiber. Cook
and then mash in one or more of your favorite spices- sweet
(cinnamon, cloves, nutmeg, allspice) or savory (cumin,
coriander, paprika, chili).
-Center for Science in the Public Interest
Sunday, January 13, 2013
Thursday, January 10, 2013
High Fructose Corn Syrup is Making you Fat
Yale Scientists confirm HFCS’ role in the obesity epidemic.
I came across an interesting new study published January 1 in the Journal of the American Medical Association that confirms something I’ve been writing about for years: high-fructose corn syrup’s major contribution to the obesity epidemic.
As I wrote in my book Get the Sugar Out, when high-fructose corn syrup (HFCS) became commonplace in the late 1970s, obesity levels began to soar and have only skyrocketed since –over 73% of Americans are overweight today. A cheap, manmade supersweet alternative to table sugar, HFCS is in almost everything at the supermarket– start reading labels and you’ll even find it in ketchup, salad dressing, and canned soup.
While sucrose (table sugar) contains both fructose and glucose, HFCS is formed by adding specific enzymes to corn syrup in order to turn the high-glucose corn syrup into a 90% fructose product. Then glucose is blended back in to get the desired glucose-fructose blend – usually 55% fructose and 45% glucose. Many filtration, ion exchange, and evaporation steps, plus carbon absorption (for removing impurities) are part of the process. The end result is a refined product that our bodies were not designed to consume – especially at high levels!
So how does HFCS affect our bodies differently than table sugar?
Fructose and glucose look similar molecularly, but fructose is metabolized differently by the body. While every cell in your body can metabolize glucose, the liver must metabolize fructose, so important appetite controls are bypassed. Unlike glucose, the fructose in HFCS is quickly absorbed into your cells without the help of insulin, and without the subsequent increase in leptin, a hormone that regulates appetite by signaling to your brain that you are full. In addition, the insulin produced during glucose metabolism suppresses a hormone called ghrelin produced by the stomach to regulate food uptake; this action is missing with fructose metabolism, so you stay hungry and keep eating.
And, the Yale Study confirms this theory. Researchers tested 20 healthy adults to better understand the affects of fructose on the brain. While the test subjects consumed both fructose and glucose sweetened drinks, the scientists used fMRIs (functional magnetic resonance imaging) to measure hypothalamic activity which helps regulate many of the brain’s hunger-related signals. While glucose lowered the activity of the hypothalamus to reduce hunger, fructose prompted a spike to the area which only increases the sensation.
While I’ve been blowing the whistle on America’s sugar addiction for years, I’m relieved that high-fructose corn syrup is finally being recognized as the villain it really is. As more research is conducted, the dangers of excessive sugar consumption will continue to be at the forefront of nutrition. As Jonathan Purnell and Damien Fair from the Department of Behavioral Neuroscience at Oregon Health & Sciences University recently noted, sugar and high-fructose corn syrup are “indeed extending the supersizing concept to the population’s collective waistlines.”
To learn more about how to get the sugar out of your diet, check out my book, the aptly named, Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet.
-Edge on Health, Dr. Ann Louise Gittleman
I came across an interesting new study published January 1 in the Journal of the American Medical Association that confirms something I’ve been writing about for years: high-fructose corn syrup’s major contribution to the obesity epidemic.
As I wrote in my book Get the Sugar Out, when high-fructose corn syrup (HFCS) became commonplace in the late 1970s, obesity levels began to soar and have only skyrocketed since –over 73% of Americans are overweight today. A cheap, manmade supersweet alternative to table sugar, HFCS is in almost everything at the supermarket– start reading labels and you’ll even find it in ketchup, salad dressing, and canned soup.
While sucrose (table sugar) contains both fructose and glucose, HFCS is formed by adding specific enzymes to corn syrup in order to turn the high-glucose corn syrup into a 90% fructose product. Then glucose is blended back in to get the desired glucose-fructose blend – usually 55% fructose and 45% glucose. Many filtration, ion exchange, and evaporation steps, plus carbon absorption (for removing impurities) are part of the process. The end result is a refined product that our bodies were not designed to consume – especially at high levels!
So how does HFCS affect our bodies differently than table sugar?
Fructose and glucose look similar molecularly, but fructose is metabolized differently by the body. While every cell in your body can metabolize glucose, the liver must metabolize fructose, so important appetite controls are bypassed. Unlike glucose, the fructose in HFCS is quickly absorbed into your cells without the help of insulin, and without the subsequent increase in leptin, a hormone that regulates appetite by signaling to your brain that you are full. In addition, the insulin produced during glucose metabolism suppresses a hormone called ghrelin produced by the stomach to regulate food uptake; this action is missing with fructose metabolism, so you stay hungry and keep eating.
And, the Yale Study confirms this theory. Researchers tested 20 healthy adults to better understand the affects of fructose on the brain. While the test subjects consumed both fructose and glucose sweetened drinks, the scientists used fMRIs (functional magnetic resonance imaging) to measure hypothalamic activity which helps regulate many of the brain’s hunger-related signals. While glucose lowered the activity of the hypothalamus to reduce hunger, fructose prompted a spike to the area which only increases the sensation.
While I’ve been blowing the whistle on America’s sugar addiction for years, I’m relieved that high-fructose corn syrup is finally being recognized as the villain it really is. As more research is conducted, the dangers of excessive sugar consumption will continue to be at the forefront of nutrition. As Jonathan Purnell and Damien Fair from the Department of Behavioral Neuroscience at Oregon Health & Sciences University recently noted, sugar and high-fructose corn syrup are “indeed extending the supersizing concept to the population’s collective waistlines.”
To learn more about how to get the sugar out of your diet, check out my book, the aptly named, Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet.
-Edge on Health, Dr. Ann Louise Gittleman
Whole Foods
Gluten Free Vendor Fair
Wednesday, January 23, 2013
4pm-7pm
Whole Foods Market Mill Plain
815 SE 160th Ave.
Vancouver, WA 98683
T (360) 253-4082
F (360) 253-8270
W http://wholefoodsmarket.com/stores/millplain
Tuesday, January 8, 2013
Gluten-Free Store Tour
Join us as we walk through the enormous variety of
gluten-free products available on our shelves. We'll
also provide recipes, resources and our comprehensive
gluten-free shopping list.
All Wellness Classes and Store Tours are free but
registration is required. Sign up by calling 503.280.5177,
or email class@newseasonsmarket.com.
New Seasons Market Fisher's Landing
SE 164th & McGillivray Blvd.
Vancouver, WA
gluten-free products available on our shelves. We'll
also provide recipes, resources and our comprehensive
gluten-free shopping list.
All Wellness Classes and Store Tours are free but
registration is required. Sign up by calling 503.280.5177,
or email class@newseasonsmarket.com.
New Seasons Market Fisher's Landing
SE 164th & McGillivray Blvd.
Vancouver, WA
One Danger of Electropollution
Electropollution saps energy—and packs on pounds.
January marks Thyroid Awareness Month, and according to my colleague, thyroid expert and patient advocate Mary Shomon, it’s estimated that as many as 40 million Americans may be suffering from undiagnosed or misdiagnosed thyroid conditions.
While there are many factors that can affect thyroid function, I find one risk to be specifically concerning—electropollution!
Mobile phones and wireless devices are everywhere these days. Even if you aren’t using your phone or WiFi at the moment, you’re probably within range of someone else’s. At least 84% of Americans have cell phones.
Due to the proliferation of these phones, Blackberries and other digital devices, broadcast and cell phone antennas, power lines, satellite TV, and WiFi zapping us everywhere from our favorite coffee shop to the public library, we’re now exposed 100 million times more to electromagnetic fields (EMFs) than our grandparents were.
What’s all this electropollution doing to us? One recent survey of cell phone users in Australia, New Zealand, Norway, Sweden, the U.K., and this country shows repeated complaints of fatigue as well as headaches, ill health, and muscle pains.
Even low-level EMFs can slow thyroid function. In addition to depression, intolerance to cold, joint pain, and muscle cramps, low thyroid function leads to fatigue and weight gain.
A recent study in the Journal of Experimental Biology shows that EMF exposure impacts both the structure and function of the thyroid. For example, animals exposed to cell phone radiation produce lower levels of thyroid hormone, a marker of hypothyroidism.
Every cell in your body is a target for thyroid hormones. Since thyroid hormones stimulate diverse metabolic activity throughout the body—including basal metabolic rate—it’s no wonder that hypothyroidism can make you tired—and contribute to weight gain.
Given our unprecedented exposure to invisible—but insidious—electropollution, I’m not surprised that Americans now weigh more than people in 33 other countries.
For years, clients kept coming to me with a wide assortment of symptoms from dizziness and anxiety, memory loss and ringing in the ears to unrelenting fatigue and weight gain—but nothing seemed to work. It was only when I realized that they, as well as I, were all exposed to high levels of EMFs that the light, literally, went on in my head!
After reviewing the published research and interviewing others who are electrosensitive, I’ve discovered that EMFs cause the cells in the body to go into “lock down mode,” trapping this new, invisible form of pollution inside while largely impairing the body’s natural detoxification processes.
What You Can Do
It’s shocking how electropollution has exploded in recent years, and there’s no evidence that it’s slowing down any time soon. While I use my cell phone only when it’s absolutely necessary, I’m not giving it up—and seriously doubt that the rest of you are either.
That’s why I’ve written Zapped with over 1,000 ways to protect you and your family against the damaging effects of EMFs. While (like me) you’ll want to detect and eliminate as much of this radiation as possible in your own home, it’s also critical to support your body nutritionally from all the electropollution that’s beyond your control.
Start by boosting your body’s production of the potent detoxifier gluatathione to counter EMF’s harmful effects. Among the Zap-Proof Supplements I recommend, Fat Flush Whey Protein Powder is one of the richest sources of amino acids from which super antioxidant glutathione is derived. Whey protein also contains naturally occurring lactoferrin, which has anti-radiation effects.
New research in the British Journal of Nutrition finds that whey protein reduces appetite and caloric intake better than other protein sources (including eggs, tuna, and turkey), making whey very effective for weight loss. A recent study in Obesity shows that whey protein even improves vascular function in overweight and obese individuals.
This is important since both hypothyroidism and EMFs can raise bad cholesterol (LDL) levels, elevating the risk for heart disease. New Australian research reports that supplementing the diet with whey protein significantly lowers both LDL and total cholesterol levels in people who are overweight and obese, while improving their insulin levels.
For more on All-Star Supplements and other ways to protect against electropollution, order your copy of Zapped.
Thyroid Testing
If you think your thyroid might not be functioning properly, I highly recommend a blood test. In honor of Thyroid Awareness Month, mymedlab.com is offering $25 Thyroid Testing through January 31, 2013. Visit their website to order your TSH test!
-Edge On Health, Dr. Ann Louise Gittleman
January marks Thyroid Awareness Month, and according to my colleague, thyroid expert and patient advocate Mary Shomon, it’s estimated that as many as 40 million Americans may be suffering from undiagnosed or misdiagnosed thyroid conditions.
While there are many factors that can affect thyroid function, I find one risk to be specifically concerning—electropollution!
Mobile phones and wireless devices are everywhere these days. Even if you aren’t using your phone or WiFi at the moment, you’re probably within range of someone else’s. At least 84% of Americans have cell phones.
Due to the proliferation of these phones, Blackberries and other digital devices, broadcast and cell phone antennas, power lines, satellite TV, and WiFi zapping us everywhere from our favorite coffee shop to the public library, we’re now exposed 100 million times more to electromagnetic fields (EMFs) than our grandparents were.
What’s all this electropollution doing to us? One recent survey of cell phone users in Australia, New Zealand, Norway, Sweden, the U.K., and this country shows repeated complaints of fatigue as well as headaches, ill health, and muscle pains.
Even low-level EMFs can slow thyroid function. In addition to depression, intolerance to cold, joint pain, and muscle cramps, low thyroid function leads to fatigue and weight gain.
A recent study in the Journal of Experimental Biology shows that EMF exposure impacts both the structure and function of the thyroid. For example, animals exposed to cell phone radiation produce lower levels of thyroid hormone, a marker of hypothyroidism.
Every cell in your body is a target for thyroid hormones. Since thyroid hormones stimulate diverse metabolic activity throughout the body—including basal metabolic rate—it’s no wonder that hypothyroidism can make you tired—and contribute to weight gain.
Given our unprecedented exposure to invisible—but insidious—electropollution, I’m not surprised that Americans now weigh more than people in 33 other countries.
For years, clients kept coming to me with a wide assortment of symptoms from dizziness and anxiety, memory loss and ringing in the ears to unrelenting fatigue and weight gain—but nothing seemed to work. It was only when I realized that they, as well as I, were all exposed to high levels of EMFs that the light, literally, went on in my head!
After reviewing the published research and interviewing others who are electrosensitive, I’ve discovered that EMFs cause the cells in the body to go into “lock down mode,” trapping this new, invisible form of pollution inside while largely impairing the body’s natural detoxification processes.
What You Can Do
It’s shocking how electropollution has exploded in recent years, and there’s no evidence that it’s slowing down any time soon. While I use my cell phone only when it’s absolutely necessary, I’m not giving it up—and seriously doubt that the rest of you are either.
That’s why I’ve written Zapped with over 1,000 ways to protect you and your family against the damaging effects of EMFs. While (like me) you’ll want to detect and eliminate as much of this radiation as possible in your own home, it’s also critical to support your body nutritionally from all the electropollution that’s beyond your control.
Start by boosting your body’s production of the potent detoxifier gluatathione to counter EMF’s harmful effects. Among the Zap-Proof Supplements I recommend, Fat Flush Whey Protein Powder is one of the richest sources of amino acids from which super antioxidant glutathione is derived. Whey protein also contains naturally occurring lactoferrin, which has anti-radiation effects.
New research in the British Journal of Nutrition finds that whey protein reduces appetite and caloric intake better than other protein sources (including eggs, tuna, and turkey), making whey very effective for weight loss. A recent study in Obesity shows that whey protein even improves vascular function in overweight and obese individuals.
This is important since both hypothyroidism and EMFs can raise bad cholesterol (LDL) levels, elevating the risk for heart disease. New Australian research reports that supplementing the diet with whey protein significantly lowers both LDL and total cholesterol levels in people who are overweight and obese, while improving their insulin levels.
For more on All-Star Supplements and other ways to protect against electropollution, order your copy of Zapped.
Thyroid Testing
If you think your thyroid might not be functioning properly, I highly recommend a blood test. In honor of Thyroid Awareness Month, mymedlab.com is offering $25 Thyroid Testing through January 31, 2013. Visit their website to order your TSH test!
-Edge On Health, Dr. Ann Louise Gittleman
Friday, January 4, 2013
Samplefest 2013
Please save the date for our upcoming
Samplefest Gluten Free Food & Health Fair
Saturday, April 20, 2013, 9am-3pm
St. John Lutheran Church
11005 NE Hwy 99
Vancouver, WA 98686
If you would like to help us with this food fair,
or you are a vendor and would like to showcase
your products, please contact Kristi: #360-518-0464
or justus323@yahoo.com
Thank you
Samplefest Gluten Free Food & Health Fair
Saturday, April 20, 2013, 9am-3pm
St. John Lutheran Church
11005 NE Hwy 99
Vancouver, WA 98686
If you would like to help us with this food fair,
or you are a vendor and would like to showcase
your products, please contact Kristi: #360-518-0464
or justus323@yahoo.com
Thank you
Thursday, January 3, 2013
Simple Food Strategies to Renew You in the New Year
For me, the beginning of January always signifies a time of
transition: out with the old, in with the new. A time to make way for
new lifestyle habits that will make 2013 a healthier, slimmer year. No
matter where you fall on the Fat Flush spectrum of detox, ongoing weight loss and/or maintenance, these thirteen easy tips and recipes are sure to tease and please:
1.) Flax seeds are a hormonal treasure-house of nutrients like lignans that are breast and prostate protective. Try adding one tablespoon of ground flax seeds (kept cool in pantry, fridge, or freezer) to grains and veggie sides before serving. Or slice up apples, pears, and nectarines and roll in ground flax seeds with cinnamon. Flax is fabulous for speeding up elimination and helps to balance hormones.
2.) Use reduced-sodium, wheat-free Tamari to replace soy sauce. Reduced-sodium Tamari contains 700 mg of sodium per tablespoon as compared to 900-1000 mg of sodium per tablespoon in most regular Tamari soy sauces. Add 1 teaspoon (233 mg of sodium) for great flavor in sauces, meatloaf and even on fresh veggies – minus the added wheat and salt that can create allergic responses and water retention in many individuals.
3.) To replace whole milk in soups and sauces, substitute unsweetened coconut milk or diluted cream (½ water with ½ real cream). Even those with lactose or casein intolerance, seem to tolerate real cream well because it is metabolized as a fat.
4.) Going grain free? Puree winter squash, broccoli, carrots, sweet potatoes, butternut squash, and peas as a side dish drizzled with a drop of virgin olive oil or macadamia nut oil for a nutty flavor.
5.) For hardcore burger lovers, try 1 teaspoon of Angostura Bitters to 1 pound of lean ground beef (I adore the beef from Ranch Foods Direct) to substitute for bacon, cheese, and mayo. Ground turkey can always replace ground beef in loaves and makes a great “turkey burger” with a dash of cumin, garlic and onion powder.
6.) For additional fat-fighting fiber, mix 1 – 2 tablespoons of chia seeds in the kids’ cereal. Just one ounce (or tablespoonful) yields about 10 grams of soluble fiber. That’s more than ½ of the USDA recommended daily amount, and nearly 5 grams of protein. What a seed!
7.) Cranberry sauce is a low sodium, high antioxidant and virtually fat-free replacement for heavy gravies on meat, fish, or poultry this time a year. Blend ½ cup cranberries (fresh or frozen thawed) with ½ cup raspberries, ½ teaspoon orange zest and ½ teaspoon Flora-Key or stevia. Heat in a saucepan for about two minutes until smooth.
8.) Grated orange peel or lemon rind (make sure these are organic) can be mixed into some ground nutmeg for a zesty cooking pickup. Add to fish or chicken before broiling and sprinkle on squash before baking.
9.) Horseradish (the herb of the year) and plain yogurt come together as a quick and easy dip, or a sauce for fish and veggies. Simply add 1 tablespoon of prepared horseradish to 1 cup of yogurt, and mix.
10.) Arrowroot is a fantastic thickening agent substitute for corn starch or flour – it’s a gluten-free enhancer that adds extra calcium to foods and is easily digested.
11.) Zucchini ribbons work wonders as a pasta substitute. Cut the zucchini into thin strips and sauté for a few minutes until soft. Then top with chicken, mushrooms, onions…whatever floats your boat!
12.) One of my Fat Flush secrets is this: if you crave something sweet, satisfy that craving with something sour. A simple, healthy pickle is just the ticket! Cut 8 cucumbers into spears and drop in a medium bowl with 1 cup apple cider vinegar, 1 minced garlic clove, 2 teaspoons fresh dill and a dash of tumeric. Cover and refrigerate for at least 6 hours. Enjoy as a snack or slice on salads and burgers.
13.) A high-protein smoothie from my Smoothie Shakedown is the perfect snack on-the-go that can satisfy an encroaching snack-attack. They’re so easy to make and take! You’ll need 8 oz of water (or cran-water), 1 scoop of Fat Flush Body Protein, 1 serving of fresh or frozen fruit and 1 tablespoon of flaxseed oil. Combine in a blender until smooth. Experiment with different fruits and combinations, and try adding cinnamon or ginger for an extra kick!
It has been a wonderful privilege connecting with you on so many fronts this year. Your comments and feedback on Facebook, the Forum, and my blog and videos keep me in touch with what really matters to you about health, diet, detox, and on the energy medicine frontier. You have always been my favorite audience and I look forward to many more years of sharing and caring. Happy 2013!
-Edge On Health, Dr. Ann Louise Gittleman
1.) Flax seeds are a hormonal treasure-house of nutrients like lignans that are breast and prostate protective. Try adding one tablespoon of ground flax seeds (kept cool in pantry, fridge, or freezer) to grains and veggie sides before serving. Or slice up apples, pears, and nectarines and roll in ground flax seeds with cinnamon. Flax is fabulous for speeding up elimination and helps to balance hormones.
2.) Use reduced-sodium, wheat-free Tamari to replace soy sauce. Reduced-sodium Tamari contains 700 mg of sodium per tablespoon as compared to 900-1000 mg of sodium per tablespoon in most regular Tamari soy sauces. Add 1 teaspoon (233 mg of sodium) for great flavor in sauces, meatloaf and even on fresh veggies – minus the added wheat and salt that can create allergic responses and water retention in many individuals.
3.) To replace whole milk in soups and sauces, substitute unsweetened coconut milk or diluted cream (½ water with ½ real cream). Even those with lactose or casein intolerance, seem to tolerate real cream well because it is metabolized as a fat.
4.) Going grain free? Puree winter squash, broccoli, carrots, sweet potatoes, butternut squash, and peas as a side dish drizzled with a drop of virgin olive oil or macadamia nut oil for a nutty flavor.
5.) For hardcore burger lovers, try 1 teaspoon of Angostura Bitters to 1 pound of lean ground beef (I adore the beef from Ranch Foods Direct) to substitute for bacon, cheese, and mayo. Ground turkey can always replace ground beef in loaves and makes a great “turkey burger” with a dash of cumin, garlic and onion powder.
6.) For additional fat-fighting fiber, mix 1 – 2 tablespoons of chia seeds in the kids’ cereal. Just one ounce (or tablespoonful) yields about 10 grams of soluble fiber. That’s more than ½ of the USDA recommended daily amount, and nearly 5 grams of protein. What a seed!
7.) Cranberry sauce is a low sodium, high antioxidant and virtually fat-free replacement for heavy gravies on meat, fish, or poultry this time a year. Blend ½ cup cranberries (fresh or frozen thawed) with ½ cup raspberries, ½ teaspoon orange zest and ½ teaspoon Flora-Key or stevia. Heat in a saucepan for about two minutes until smooth.
8.) Grated orange peel or lemon rind (make sure these are organic) can be mixed into some ground nutmeg for a zesty cooking pickup. Add to fish or chicken before broiling and sprinkle on squash before baking.
9.) Horseradish (the herb of the year) and plain yogurt come together as a quick and easy dip, or a sauce for fish and veggies. Simply add 1 tablespoon of prepared horseradish to 1 cup of yogurt, and mix.
10.) Arrowroot is a fantastic thickening agent substitute for corn starch or flour – it’s a gluten-free enhancer that adds extra calcium to foods and is easily digested.
11.) Zucchini ribbons work wonders as a pasta substitute. Cut the zucchini into thin strips and sauté for a few minutes until soft. Then top with chicken, mushrooms, onions…whatever floats your boat!
12.) One of my Fat Flush secrets is this: if you crave something sweet, satisfy that craving with something sour. A simple, healthy pickle is just the ticket! Cut 8 cucumbers into spears and drop in a medium bowl with 1 cup apple cider vinegar, 1 minced garlic clove, 2 teaspoons fresh dill and a dash of tumeric. Cover and refrigerate for at least 6 hours. Enjoy as a snack or slice on salads and burgers.
13.) A high-protein smoothie from my Smoothie Shakedown is the perfect snack on-the-go that can satisfy an encroaching snack-attack. They’re so easy to make and take! You’ll need 8 oz of water (or cran-water), 1 scoop of Fat Flush Body Protein, 1 serving of fresh or frozen fruit and 1 tablespoon of flaxseed oil. Combine in a blender until smooth. Experiment with different fruits and combinations, and try adding cinnamon or ginger for an extra kick!
It has been a wonderful privilege connecting with you on so many fronts this year. Your comments and feedback on Facebook, the Forum, and my blog and videos keep me in touch with what really matters to you about health, diet, detox, and on the energy medicine frontier. You have always been my favorite audience and I look forward to many more years of sharing and caring. Happy 2013!
-Edge On Health, Dr. Ann Louise Gittleman
