I was with a client the other day and she presented an article that was written in one of Sydney leading news paper about the food pyramid she then went on to say Gee how corrupt the system is in developing it –She then went onto ask me do I ever just feel like giving up? Doesn't this seem overwhelming? Sometimes I get so tired of talking to people about diet and health who don't want to listen - do you really think we can change this system?
I informed her that I absolutely understand her frustration and once in a while I feel overwhelmed by the whole system too - but I only allow myself to feel that way for a nanosecond. Quitting in frustration is the way to make sure that the "other side" wins and let them have their way. I refuse to do that.
I also stay motivated by the successes we are having. I think plant-based nutrition is gaining momentum and while there are still lots of people we have to convince and lots of resistance from the medical field, people are finding out that about the power of diet to change their health. There are people who are receptive to our message - we have to stay focused on them rather than those who are not interested. The availability of information, particularly through the internet, has begun to chip (no pun intended) away at the monopoly that has been enjoyed for many years by drug companies and medical professionals. They should be concerned - we are gaining on them!
Malcolm Gladwell says in his book The Tipping Point that one infected person can start an epidemic of the flu. How about mobilizing one million plant-eaters to start an epidemic of health? That's my plan, and every day our community gets closer to that goal.
Why are there animal products in Transformation food pyramid?? This is NOT correct-there should be NO "animal foods" at all in it; 2-3 times a week is 2-3 time too many! This is the cause of disease!
Should I Eat Animal Foods?
A strong case can be made for eliminating dairy foods from everyone's diet. Cow's milk products have been linked to many conditions, including juvenile diabetes, multiple sclerosis, chronic ear infections, and prostate cancer.
There are no cultures that eat a totally plant-based diet. Some healthy, hardy populations include some animal foods in their diets; however the amounts are quite small as a percentage of calories. But the consumption of animal foods is not required in order to achieve and maintain optimal health. Human nutrition needs can be easily met with a well-structured plant-based diet.
If you do choose to consume animal foods, restrict consumption to small portions only 2-3 times per week, and make sure that the animal foods you do eat are organic (the steroids, hormones and antibiotics administered to conventionally-grown livestock are extremely detrimental to health) or wild-caught if you are eating fish.
There is no question that the fastest and most positive changes in health and weight take place when one eliminates animal foods, and that a totally plant-based diet is the best protection against disease. In fact, there are no nutrients in animal foods which cannot be consumed in plant foods, with the possible exception of vitamin B12. Additionally, the consumption of whole plant foods does not involve the risks associated with the consumption of animal foods.
About Transformation Philosophy
Some people are surprised that the Transformation diet allows for the consumption of some animal foods, and this has generated controversy in some circles.
Transformation's inclusion of animal foods is accompanied by several qualifiers. Our plan allows for those who are not sick, or are only mildly sick (10 KG overweight, with no other health concerns, for example) to continue to eat animal foods. The most recent version of our food guide places animal foods toward the top, accompanied by the term "optional," which means that animal foods are not a necessary part of the diet or a requirement for optimal health. We instruct that only organic animal foods and wild fish should be consumed; that cow's milk products should be eliminated; and that kilojoules from animal foods should not exceed 10% of overall kilojoules. In other words, our clients consume animal foods two to three times per week, while eating plant-based fare the rest of the time.
We strongly recommend that people who are suffering from coronary artery disease, type-2 diabetes, and other serious conditions, convert to a low-fat vegan diet, and we provide ample published scientific evidence showing that doing so gives them the best chance to experience significant health improvement.
There are several reasons why we continue to allow small amounts of organic animal food as part of our main dietary plan for most people. The first is that there is no evidence that a vegan diet is required in order for the maintenance of optimal health. In fact, studies of populations with very low disease rates, such as the rural Chinese and northern Africans, have shown that these people do eat small amounts of animal foods. Their eating patterns are based on economics, since plant foods are cheaper and these populations are not generally wealthy, but the fact remains that they are not vegan.
Transformation dietary recommendations are based on what the best science shows to be the best diet for humans, not on my personal preferences or habits, or anyone's or any group's political agenda or point of view. We simply cannot back up the statement that a vegan diet is required in order for a person in generally good health to remain that way.
One area in which almost everyone agrees (including some of my critics on this issue), is that we must get the message about how diet can affect health outcomes to more people, specifically to more mainstream audiences. I agree, but if we are going to do this, we have to deliver a message that is defensible, and that people are willing to listen to. Transformation has been incredibly successful precisely because we have reached the "not yet sick" and "mildly sick" with our message, in addition to people who are very sick. Hundreds of these types of people have made huge changes in their diet, the most significant of which are the reduction of animal foods and an increase in plant food consumption.
Many if not most of these people would not have even listened if we had started with our most strict dietary recommendations (the ones we reserve for the sickest people). I do not consider it a good outcome to send a 31-year-old person eating some version of the Standard Australian Diet back into the world to continue doing so until he is really sick and then willing to agree to any form of restriction in order to recover. I want to get that person to start changing his or her habits before disaster strikes, and to do so, I must put forth a plausible and defensible plan.
The reality is that many of our clients, once they get started, end up making much more sweeping changes than they originally intended to make. Our files are filled with "accidental vegans" - people who just drifted in that direction and eventually decided that this diet and lifestyle was for them, or became more knowledgeable about issues like factory farming and changed their habits accordingly. We have found that if you can get someone to take a step in the right direction, you can generally get them to take more steps. They key is to get them walking down the path to better health in the first place, an option that does not exist if we scare significant portions of the population off during our initial interaction.
Now, at the risk of offending some people, I'm going to discuss another important point concerning people who do not eat animal foods and think that we should promote a diet free of all animal foods. The reason why people check out organizations like Transformation is that they are interested in improving their health. Unfortunately, many of the vegans in Australia are not doing a very good job of modeling health for the rest of the population. It is true that they have eliminated animal foods, but many vegans are still eating a horrible diet with too much fat and the inclusion of lots of processed foods. Many of them are overweight and unhealthy; we deal with this population consistently. I do not recall the last time I attended a vegetarian or vegan event where I did not encounter a significant number of people who were overweight or unhealthy-looking. This certainly does not entice people into wanting to become vegan; in fact it screams to them than that a vegan diet is not a healthy one.
Many of our clients who continue to eat small amounts of animal foods are lean, active, have healthy biomarkers and they look great. I'll compare these clients with unhealthy vegans (who are, unfortunately, quite common), and they come out ahead every time.
It is possible to be a responsible meat eater. It is possible to reduce your carbon foot print significantly by restricting animal foods in the way our general plan prescribes. If we could get all Australian to do this, we would dry up demand for animal foods produced on factory farms, and we would significantly reduce the incidence of heart disease, cancer, and other degenerative conditions. This, in turn, would ratchet down health care costs dramatically since most health care dollars are spent taking care of people suffering from diseases caused by poor diet and lifestyle choices.
I'm starting with the assumption that we all agree that our objectives are to improve public health, reduce health care costs, eliminate factory farms, and reduce the negative environmental impact resulting from our current eating habits. If that's the case, let's agree to meet members of the public where they are and make it attractive for them to join us.
Yours in Health
SK
Monday, April 4, 2011
Tuesday, March 22, 2011
I call this broken hearts
Put your hand on your chest and feel your heart beat. Now put your hand where you can feel your pulse. That pulse is the signature of your being. Your heart , creating that pulse, is working for you every minute of the day, every day of the year, every year of your entire life. If you live an average lifetime , your heart will beat about 3 billion times.
Now take a moment to realize that during the time it takes you to read the above an artery in the heart of roughly one Australian clogged up, cut of blood flow and started a rapid process of tissue and cell death. This process is better known as a heart attack. By the time you finish reading this blog four Australians will have had heart attack, and another four will have fallen prey to a stroke or heart failure Over the next twenty four hours 3,000 Australians heart attack this is roughly the same number of people who perished on 911.
The heart is the centerpiece of life and more often than not in Australia it is the centerpiece of death. Malfunction of the heart and/or circulation system will kill 30% of Australians more than those killed by any other injury or ailment, including cancer. Heart disease has been our number one cause of death for almost one hundred years. This disease does not recognize gender or race boundaries, all affected. If you were to ask women what disease poses the greatest risk to them heart disease or breast cancer, many would undoubtedly say breast cancer. But they would be wrong. Women death rates from heart disease is eight times higher than death rates from breast cancer. If this is an Australian game it is rugby an Australian dessert Pavlova . if there is an Australian disease its heart disease.
So why all the Animal Protein?
That’s for next week.
If you do not want to be a stat email me back and learn how not to be one.
Now take a moment to realize that during the time it takes you to read the above an artery in the heart of roughly one Australian clogged up, cut of blood flow and started a rapid process of tissue and cell death. This process is better known as a heart attack. By the time you finish reading this blog four Australians will have had heart attack, and another four will have fallen prey to a stroke or heart failure Over the next twenty four hours 3,000 Australians heart attack this is roughly the same number of people who perished on 911.
The heart is the centerpiece of life and more often than not in Australia it is the centerpiece of death. Malfunction of the heart and/or circulation system will kill 30% of Australians more than those killed by any other injury or ailment, including cancer. Heart disease has been our number one cause of death for almost one hundred years. This disease does not recognize gender or race boundaries, all affected. If you were to ask women what disease poses the greatest risk to them heart disease or breast cancer, many would undoubtedly say breast cancer. But they would be wrong. Women death rates from heart disease is eight times higher than death rates from breast cancer. If this is an Australian game it is rugby an Australian dessert Pavlova . if there is an Australian disease its heart disease.
So why all the Animal Protein?
That’s for next week.
If you do not want to be a stat email me back and learn how not to be one.
Sunday, March 13, 2011
Protein: Facts & Fallacies
Protein: Facts & Fallacies
Enter any fitness center today and ask the first gym enthusiast you see, "what should I eat to build lean muscle?" Nine times out of ten, they will say protein. "Eat loads of protein mate"....... Stimulants, amino's, shakes and sports drinks that look like techno colored cocktails are all the go, but the main mantra is protein.
Supplement stores are packed to the roof with tubs that resemble garbage bins full of whey protein; a cheap byproduct of dairy. Slap a 20 inch bicep on the label, a cheesy slogan that says "GET MASSIVE GET RIPPED," throw in an extra 500 grams FREE and that's all it takes to influence the impressionable and sometimes ignorant consumer dollar.
Nutrition is a complicated subject. Due to the lack of formal training available on nutrition science within the fitness industry, it makes this environment a marketers paradise!
There is a kernel of truth to the whole protein campaign, that is, protein is a building block and it is essential to health. Although how much is necessary for optimal functioning has truly been blown out of proportion, way out. Gym goers today religiously weigh their protein portions daily, gram for gram with a rigid belief that maximizing protein intake will truly make the difference in physical appearance and performance.
However, do we really need to stuff ourselves full of protein to achieve peak performance? Thousands of professional sports stars know the importance of balanced nutrition in health and performance. Olympic champion Carl Lewis crowned his career with his best long jump in two years to win a record-tying ninth gold medal. Lewis, of course, is a longtime plant based eater, for sometime Leroy Burrell and Carl Lewis traded titles back and forth when they were being hailed as the fastest sprinters in the world - both thrived on low protein plant based diets. Dr. Benjamin Spock
Carl Lewis said: "Your body is your temple. If you nourish it properly, it will be good to you and you will increase its longevity."
A large majority of fitness trainers, especially body builders are convinced that protein is the secret to building a muscular physique. A training program and consuming sufficient calories builds bigger muscles, not protein consumption. Anyone exercising or strength training will need more protein, but only as a percentage of total calories, as all nutritional requirements increase, not just protein!
"I have not seen one paper demonstrating that if I take a 'super dooper, max power, protein shake,' that an individual will put on an extra kilo of muscle. If you want to put on an extra kilo of lean muscle, eat 2500 extra calories than you need in one week, have a real good training program and the rest is up to genetics." Jack Medina, Exercise Physiologist/ Olympic Coach
Can we be getting too much of a good thing? The old paradigm, if a little bit is good, then a lot must be even better, couldn't be further from the truth. Take a peek behind the veil of tricky marketing campaigns that use sports stars, among other clever tactics that sell and you will find that human protein needs are actually quiet low and excess protein has disastrous consequences to long-term health.
'Facts'
Protein is used to build healthy cells, tissue and organs, immune cells such as antibodies, enzymes and hormones. Protein isn't a very efficient fuel source and is better used as a building block. The World Health Organisation (WHO) states that human protein needs are only 2.5% of total calories and set the standard at 5% to ensure that people safely consume enough.
There are 22 amino acids, 8 are essential, meaning that you need to acquire them through your diet because your body can't synthesize them on its own. The 8 essential amino acids can all be found in animal based protein. Most plants do not contain all eight, however, protein is abundant in plant-foods and all the essential amino acids are obtained while an individual is eating varied diet surrounding complex carbohydrates. Plants contain a perfect mixture of macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins, minerals, antioxidants and phytochemicals), delivered in sink with our bodies energy needs.
The fact that animal foods contain all 8 essential amino acids has formed popular belief that plants are an inferior source of protein. This is not true. Unlike animal foods, acquiring nutrients through vegetation not only delivers adequate protein for optimal functioning and health, but also delivers thousands of other essential nutrients and non-caloric food factors. Whole plant foods provide more bang for your nutrient buck! It is an absolute fallacy that one needs to eat large quantities of animal based protein or practice food combining to achieve protein completeness at each meal.
"On average 25% of calories in vegetables are from protein. A banana is about 3.5 % protein, about the same as mothers milk. Fruit and starchy vegetables, such as sweet potatoes, corn, carrots and butternut squash are predominately carbohydrates but also contain some fat and protein. Green vegetables are about half protein, quarter carbohydrate, and a quarter fat. Legumes and beans are about half carbohydrate, a quarter protein, and a quarter fat" Eat to Live Dr. Joel Fuhrman MD
"An individual would have to be suffering from a calorie deficiency to not be getting enough protein, meaning, they are not eating any food, such as those people starving in third world countries."
Dr. Pam Popper PhD ND
So, why do the advertising messages fail to tell us this? You don't need to be clever to work it out. "Money." People, while remaining uncertain about their best health practices, will continue to present a big market for pills, potions, supplements and gadgets that make some people financially rich, but most people health poor.
Today people consume far too many daily calories from protein and the majority of those calories are of animal origin. Because protein isn't a very efficient fuel, excess protein must be eliminated from the body. The organs for excretion for animal protein are the liver and kidneys and this continual elimination of waste prematurely ages these organs.
Professor W. G. Robertson from the Medical Research Council in Leeds England, is one of the worlds foremost experts on dietary kidney stones. Dr. Robertson's and his team started to investigate the relationship between food and kidney stones with some depth over 30 years ago and to-date have published over 100 papers since the 1960's. Robertson's work illustrates a clear relationship between animal protein consumption and kidney stone formation, especially when animal protein exceeds 21g per person, per day. Although his team have developed a model for identifying over 6 risk factors for kidney stone formation, animal protein remains the major culprit.1,2
Other studies have clearly demonstrated that low protein diets delay the end stage of renal failure.3 Research conducted in Asia has shown that when animal protein exceeds 10% of total weekly calories, the rates of heart disease and cancer run parallel with increased protein intake.4 Well designed animal experiments also confirm animal protein to be a powerful cancer promoter at levels consistent with the average daily intake in the West. 5,6
Protein is essential to health, however, it must be eaten in natures balance with all other nutrients. Consuming a balanced diet that comprises primarily of complex carbohydrates, small amounts of organic lean meats (if you choose to include them) will provide all the protein one needs to play, perform and be healthy. If an individual chooses to run the gauntlet by fueling their body with lopsided nutrition, strong evidence suggests your dietary preferences will wear you down prematurely. Cultures who eat low protein, vegetable based diets do not succumb to cancer, heart disease, renal failure or many other diseases of affluence.7,8,9,10,11
References:
1. Robertson WG, Peacock M, Heyburn PJ, et al. "Risk factors in calcium stone disease of the urinary tract." Brit J. Urology 50 (1978):449-431
2. Robertson WG, Epidemiological risk factors in calcium stone disease." Scand. J. Urol. Nephrol. Suppl. 53 (1980)15-30
3. Fouque, D., P. Wang, M. Laville, and J.P. Boissel. 2000. Low protein diets delay end-stage renal disease in non-diabetic adults with chronic renal failure. Nephrol. Dial. Transplant 15 (12): 1986-92.
4. Campbell TC, Chen J, Brun T, et al. "China: from diseases of poverty to diseases of affluence. Policy implications of the epidemiological transition." Ecol. Food Nutr. 27 (1992): 133-144.
5. Appleton BS, and Campbell TC. "Inhibition of Aflatoxin-initiated preneoplastic liver and Aflatoxin by low dietary protein."Nutr. Cancer 3 (1982) 200-206
6. Dunaif GE, and Campbell TC. "Relative contribution of dietary protein level and Aflatoxin B dose in generation of presumptive preneoplastic foci in rat liver." J. Natl. Cancer Inst. 78 (1987): 365-369
7. Li J-Y, Liu B-Q, Li G-Y, et al. "Atlas of cancer mortality in the People's Republic of China. An aid for cancer control and research." Int. Epid. 10 (1981): 127-133
8. Connor WE, Cerqueira MT, Connor RW, et al. The plasma lipids, lipoproteins, and diet of the Tarahumara Indians of Mexico. Am J Clin Nutr 1978;31:1131-42.
9.Sinnett PF, Whyte HM. Epidemiological studies in a total highland population, Tukisenta, New Guinea. Cardiovascular disease and relevant clinical, electrocardiographic, radiological and biochemical findings. J Chron Diseases 1973; 26:265.
10. Campbell TC, Parpia B, Chen J. Diet, lifestyle, and the etiology of coronary artery disease: The Cornell China Study. Am J Card 1998;82(10B):18T-21T.
11. Miller K. Lipid values in Kalahari Bushman. Arch Intern Med 1968; 121:414.
Sincerely,
Sean Kirsten
Transformation creating Life Styles that work
Enter any fitness center today and ask the first gym enthusiast you see, "what should I eat to build lean muscle?" Nine times out of ten, they will say protein. "Eat loads of protein mate"....... Stimulants, amino's, shakes and sports drinks that look like techno colored cocktails are all the go, but the main mantra is protein.
Supplement stores are packed to the roof with tubs that resemble garbage bins full of whey protein; a cheap byproduct of dairy. Slap a 20 inch bicep on the label, a cheesy slogan that says "GET MASSIVE GET RIPPED," throw in an extra 500 grams FREE and that's all it takes to influence the impressionable and sometimes ignorant consumer dollar.
Nutrition is a complicated subject. Due to the lack of formal training available on nutrition science within the fitness industry, it makes this environment a marketers paradise!
There is a kernel of truth to the whole protein campaign, that is, protein is a building block and it is essential to health. Although how much is necessary for optimal functioning has truly been blown out of proportion, way out. Gym goers today religiously weigh their protein portions daily, gram for gram with a rigid belief that maximizing protein intake will truly make the difference in physical appearance and performance.
However, do we really need to stuff ourselves full of protein to achieve peak performance? Thousands of professional sports stars know the importance of balanced nutrition in health and performance. Olympic champion Carl Lewis crowned his career with his best long jump in two years to win a record-tying ninth gold medal. Lewis, of course, is a longtime plant based eater, for sometime Leroy Burrell and Carl Lewis traded titles back and forth when they were being hailed as the fastest sprinters in the world - both thrived on low protein plant based diets. Dr. Benjamin Spock
Carl Lewis said: "Your body is your temple. If you nourish it properly, it will be good to you and you will increase its longevity."
A large majority of fitness trainers, especially body builders are convinced that protein is the secret to building a muscular physique. A training program and consuming sufficient calories builds bigger muscles, not protein consumption. Anyone exercising or strength training will need more protein, but only as a percentage of total calories, as all nutritional requirements increase, not just protein!
"I have not seen one paper demonstrating that if I take a 'super dooper, max power, protein shake,' that an individual will put on an extra kilo of muscle. If you want to put on an extra kilo of lean muscle, eat 2500 extra calories than you need in one week, have a real good training program and the rest is up to genetics." Jack Medina, Exercise Physiologist/ Olympic Coach
Can we be getting too much of a good thing? The old paradigm, if a little bit is good, then a lot must be even better, couldn't be further from the truth. Take a peek behind the veil of tricky marketing campaigns that use sports stars, among other clever tactics that sell and you will find that human protein needs are actually quiet low and excess protein has disastrous consequences to long-term health.
'Facts'
Protein is used to build healthy cells, tissue and organs, immune cells such as antibodies, enzymes and hormones. Protein isn't a very efficient fuel source and is better used as a building block. The World Health Organisation (WHO) states that human protein needs are only 2.5% of total calories and set the standard at 5% to ensure that people safely consume enough.
There are 22 amino acids, 8 are essential, meaning that you need to acquire them through your diet because your body can't synthesize them on its own. The 8 essential amino acids can all be found in animal based protein. Most plants do not contain all eight, however, protein is abundant in plant-foods and all the essential amino acids are obtained while an individual is eating varied diet surrounding complex carbohydrates. Plants contain a perfect mixture of macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins, minerals, antioxidants and phytochemicals), delivered in sink with our bodies energy needs.
The fact that animal foods contain all 8 essential amino acids has formed popular belief that plants are an inferior source of protein. This is not true. Unlike animal foods, acquiring nutrients through vegetation not only delivers adequate protein for optimal functioning and health, but also delivers thousands of other essential nutrients and non-caloric food factors. Whole plant foods provide more bang for your nutrient buck! It is an absolute fallacy that one needs to eat large quantities of animal based protein or practice food combining to achieve protein completeness at each meal.
"On average 25% of calories in vegetables are from protein. A banana is about 3.5 % protein, about the same as mothers milk. Fruit and starchy vegetables, such as sweet potatoes, corn, carrots and butternut squash are predominately carbohydrates but also contain some fat and protein. Green vegetables are about half protein, quarter carbohydrate, and a quarter fat. Legumes and beans are about half carbohydrate, a quarter protein, and a quarter fat" Eat to Live Dr. Joel Fuhrman MD
"An individual would have to be suffering from a calorie deficiency to not be getting enough protein, meaning, they are not eating any food, such as those people starving in third world countries."
Dr. Pam Popper PhD ND
So, why do the advertising messages fail to tell us this? You don't need to be clever to work it out. "Money." People, while remaining uncertain about their best health practices, will continue to present a big market for pills, potions, supplements and gadgets that make some people financially rich, but most people health poor.
Today people consume far too many daily calories from protein and the majority of those calories are of animal origin. Because protein isn't a very efficient fuel, excess protein must be eliminated from the body. The organs for excretion for animal protein are the liver and kidneys and this continual elimination of waste prematurely ages these organs.
Professor W. G. Robertson from the Medical Research Council in Leeds England, is one of the worlds foremost experts on dietary kidney stones. Dr. Robertson's and his team started to investigate the relationship between food and kidney stones with some depth over 30 years ago and to-date have published over 100 papers since the 1960's. Robertson's work illustrates a clear relationship between animal protein consumption and kidney stone formation, especially when animal protein exceeds 21g per person, per day. Although his team have developed a model for identifying over 6 risk factors for kidney stone formation, animal protein remains the major culprit.1,2
Other studies have clearly demonstrated that low protein diets delay the end stage of renal failure.3 Research conducted in Asia has shown that when animal protein exceeds 10% of total weekly calories, the rates of heart disease and cancer run parallel with increased protein intake.4 Well designed animal experiments also confirm animal protein to be a powerful cancer promoter at levels consistent with the average daily intake in the West. 5,6
Protein is essential to health, however, it must be eaten in natures balance with all other nutrients. Consuming a balanced diet that comprises primarily of complex carbohydrates, small amounts of organic lean meats (if you choose to include them) will provide all the protein one needs to play, perform and be healthy. If an individual chooses to run the gauntlet by fueling their body with lopsided nutrition, strong evidence suggests your dietary preferences will wear you down prematurely. Cultures who eat low protein, vegetable based diets do not succumb to cancer, heart disease, renal failure or many other diseases of affluence.7,8,9,10,11
References:
1. Robertson WG, Peacock M, Heyburn PJ, et al. "Risk factors in calcium stone disease of the urinary tract." Brit J. Urology 50 (1978):449-431
2. Robertson WG, Epidemiological risk factors in calcium stone disease." Scand. J. Urol. Nephrol. Suppl. 53 (1980)15-30
3. Fouque, D., P. Wang, M. Laville, and J.P. Boissel. 2000. Low protein diets delay end-stage renal disease in non-diabetic adults with chronic renal failure. Nephrol. Dial. Transplant 15 (12): 1986-92.
4. Campbell TC, Chen J, Brun T, et al. "China: from diseases of poverty to diseases of affluence. Policy implications of the epidemiological transition." Ecol. Food Nutr. 27 (1992): 133-144.
5. Appleton BS, and Campbell TC. "Inhibition of Aflatoxin-initiated preneoplastic liver and Aflatoxin by low dietary protein."Nutr. Cancer 3 (1982) 200-206
6. Dunaif GE, and Campbell TC. "Relative contribution of dietary protein level and Aflatoxin B dose in generation of presumptive preneoplastic foci in rat liver." J. Natl. Cancer Inst. 78 (1987): 365-369
7. Li J-Y, Liu B-Q, Li G-Y, et al. "Atlas of cancer mortality in the People's Republic of China. An aid for cancer control and research." Int. Epid. 10 (1981): 127-133
8. Connor WE, Cerqueira MT, Connor RW, et al. The plasma lipids, lipoproteins, and diet of the Tarahumara Indians of Mexico. Am J Clin Nutr 1978;31:1131-42.
9.Sinnett PF, Whyte HM. Epidemiological studies in a total highland population, Tukisenta, New Guinea. Cardiovascular disease and relevant clinical, electrocardiographic, radiological and biochemical findings. J Chron Diseases 1973; 26:265.
10. Campbell TC, Parpia B, Chen J. Diet, lifestyle, and the etiology of coronary artery disease: The Cornell China Study. Am J Card 1998;82(10B):18T-21T.
11. Miller K. Lipid values in Kalahari Bushman. Arch Intern Med 1968; 121:414.
Sincerely,
Sean Kirsten
Transformation creating Life Styles that work
Thursday, February 17, 2011
Could Diet Attack Bones?
Few cries of old age are as widely feared as a broken hip. A calcium-poor diet,lack of exercise and in older women loss of estrogen can all contribute to osteoporosis which weakens bones. But those factors don't fully explain the 350,000 hip fractures each year in Australia researches say. Australian are washing away their bones in tide of acid made as their bodies try to metabolize a protein rich foods like meat and dairy.
Endocrinologist Deborah Sell-Meyer of Universty of Sydney divided more than 9,000 women 65 and older into five groups according to the overall acid load of their diet and found that women in the most acid group suffer hip fractures 3.7times more often than those in the least acidic group during the studies seven year period. There where studies also at the college of medicine in London and was over a 10 year period Dr Barzel has also shown that people worried about osteoporosis should replace some of there acid producing animal foods with more fruits and vegetables.
Looting the Bones
Our kidneys ordinarily regulate the acidity of our blood by dumping excess acid in the urine, but typical protein rich western diet over loads them. Protein contains sulfur which our liver turns it into sulfuric acid. The body has to neutralize some of it by looting the bones. There composed primarily of calcium phosphate and calcium carbonate which are excellent base for neutralizing acid. An acidic environment actully stimulates cells called osteoclasts which resorb bone mineral.over many years this process weakens the bones. Calcium rich foods can help make up for some of the loss but a growing number of studies now show that fruits and vegetables can help. They have showen that they produce acid neutralizing base. These studies have also shown the differences in the ratio of plant to animal food accounted for 70% of the variation in hip fracture rates.
Endocrinologist Deborah Sell-Meyer of Universty of Sydney divided more than 9,000 women 65 and older into five groups according to the overall acid load of their diet and found that women in the most acid group suffer hip fractures 3.7times more often than those in the least acidic group during the studies seven year period. There where studies also at the college of medicine in London and was over a 10 year period Dr Barzel has also shown that people worried about osteoporosis should replace some of there acid producing animal foods with more fruits and vegetables.
Looting the Bones
Our kidneys ordinarily regulate the acidity of our blood by dumping excess acid in the urine, but typical protein rich western diet over loads them. Protein contains sulfur which our liver turns it into sulfuric acid. The body has to neutralize some of it by looting the bones. There composed primarily of calcium phosphate and calcium carbonate which are excellent base for neutralizing acid. An acidic environment actully stimulates cells called osteoclasts which resorb bone mineral.over many years this process weakens the bones. Calcium rich foods can help make up for some of the loss but a growing number of studies now show that fruits and vegetables can help. They have showen that they produce acid neutralizing base. These studies have also shown the differences in the ratio of plant to animal food accounted for 70% of the variation in hip fracture rates.
Sunday, February 6, 2011
Food 'really' is Medicine
Dear Friends,
Today drug companies invest billions of dollars in new drugs and pharmaceuticals in a vain attempt to alleviate the worlds ailments, much of which are diet and lifestyle related. While I wouldn't want to see a herbalist if I broke my arm, evidence builds that food is truly our best medicine.
Food 'really' is Medicine
"Let thy food be thy medicine, and thy medicine be thy food." Hippocrates (1460 - 1370 B.C)....Wow, what a statement for that time! This guy really knew his stuff.
Over the past decade, science has begun to unveil the secrets to lasting health through the discovery of a vast array of plant chemicals called phytonutrients; found within raw, whole and unrefined plant foods. For many years science has been focused on reductionism, that is, isolating nutrients in food and studying their individual potential alone. Research now shows that these compounds do not work effectively in isolation. In fact, it's quite the opposite. They work in concert, like a symphony. This is the concept of synergy, meaning, the whole is greater, than the sum of all parts.
Plant chemicals work together in an efficient relationship with our bodies to maximize health and minimize disease. Unfortunately, these synergistic compounds are heat sensitive and even though cooking will cause some nutrients to be more bioavailable, many are damaged, consequently loosing their protective powers. This is all the more reason to eat as much RAW, unrefined plant foods as possible, each and every day.
With over 15,000 different phytochemicals documented in the plant kingdom to date, here are just a few reasons to eat your fruits and vegetables just like your mother told you to.
• Sulphoraphane, found in broccoli, cabbage, kale, carrots and other vegetables, stimulates a cell's production of protective enzymes that inhibit tumor growth
• Indoles, found in cruciferous vegetables, have been shown to cut the risk of breast cancer by triggering enzymes that break estrogen into a harmless form, rather than the form linked to breast cancer.
• Lignin's found in flaxseeds have extremely strong anti-viral, anti-fungal and anti-cancer properties.
• Allylic Sulfide, found in garlic and onions, interacts with enzymes and detoxifies carcinogens from the body.
• Flavonoids, found in almost every fruit and vegetable, keep cancer-causing hormones from attaching to cells.
• Ellagic acid, found in raspberries, strawberries, walnuts, pecans and cranberries, has reduced the number of tumors by about half in rats exposed to chemicals that cause throat cancer.
• Glutamine, found in cabbage, plays a major role in building and maintaining the immune system.
• A study in the Journal of Nutrition found that Soy protein significantly reduced bad cholesterol in diabetic patients.
New plant-chemicals are being discovered all the time in natures pharmacy. The most exciting part about fruit and vegetables is what we don't know about them yet! Food can be as powerful as medicine or it can be as toxic as a drug. We can choose to either eat something that is processed and completely nude of nutritional goodness, or conversely, you could choose to eat one of a multitude of extraordinarily nutritious plant foods. It takes about the same amount of effort to put either two in your mouth! The choice is yours.
Sean Kirsten 6/2/2011
Sincerely,
Sean Kirsten
Transformation Health
Today drug companies invest billions of dollars in new drugs and pharmaceuticals in a vain attempt to alleviate the worlds ailments, much of which are diet and lifestyle related. While I wouldn't want to see a herbalist if I broke my arm, evidence builds that food is truly our best medicine.
Food 'really' is Medicine
"Let thy food be thy medicine, and thy medicine be thy food." Hippocrates (1460 - 1370 B.C)....Wow, what a statement for that time! This guy really knew his stuff.
Over the past decade, science has begun to unveil the secrets to lasting health through the discovery of a vast array of plant chemicals called phytonutrients; found within raw, whole and unrefined plant foods. For many years science has been focused on reductionism, that is, isolating nutrients in food and studying their individual potential alone. Research now shows that these compounds do not work effectively in isolation. In fact, it's quite the opposite. They work in concert, like a symphony. This is the concept of synergy, meaning, the whole is greater, than the sum of all parts.
Plant chemicals work together in an efficient relationship with our bodies to maximize health and minimize disease. Unfortunately, these synergistic compounds are heat sensitive and even though cooking will cause some nutrients to be more bioavailable, many are damaged, consequently loosing their protective powers. This is all the more reason to eat as much RAW, unrefined plant foods as possible, each and every day.
With over 15,000 different phytochemicals documented in the plant kingdom to date, here are just a few reasons to eat your fruits and vegetables just like your mother told you to.
• Sulphoraphane, found in broccoli, cabbage, kale, carrots and other vegetables, stimulates a cell's production of protective enzymes that inhibit tumor growth
• Indoles, found in cruciferous vegetables, have been shown to cut the risk of breast cancer by triggering enzymes that break estrogen into a harmless form, rather than the form linked to breast cancer.
• Lignin's found in flaxseeds have extremely strong anti-viral, anti-fungal and anti-cancer properties.
• Allylic Sulfide, found in garlic and onions, interacts with enzymes and detoxifies carcinogens from the body.
• Flavonoids, found in almost every fruit and vegetable, keep cancer-causing hormones from attaching to cells.
• Ellagic acid, found in raspberries, strawberries, walnuts, pecans and cranberries, has reduced the number of tumors by about half in rats exposed to chemicals that cause throat cancer.
• Glutamine, found in cabbage, plays a major role in building and maintaining the immune system.
• A study in the Journal of Nutrition found that Soy protein significantly reduced bad cholesterol in diabetic patients.
New plant-chemicals are being discovered all the time in natures pharmacy. The most exciting part about fruit and vegetables is what we don't know about them yet! Food can be as powerful as medicine or it can be as toxic as a drug. We can choose to either eat something that is processed and completely nude of nutritional goodness, or conversely, you could choose to eat one of a multitude of extraordinarily nutritious plant foods. It takes about the same amount of effort to put either two in your mouth! The choice is yours.
Sean Kirsten 6/2/2011
Sincerely,
Sean Kirsten
Transformation Health
Friday, January 14, 2011
Sports Drinks vs Water
A comparison of sports drinks vs water is the first thing that any athlete MUST look at if they have any true and professional dream of reaching their goals.
There are good sports drinks and there are poisons. The good news is that you will, after reading this report, know for yourself without a doubt what are the good ones any completey understand any queries in relation to sports drinks vs water.
As most of us get involved in sports for the many purposes of working with a team, claiming a status, gaining recognition and respect, we just take for granted that the "Sports Drinks" marketed so well with their lovely graphic labels and "Power On, Energy Burster!" slogans are packed with all the key ingredients that we need as a sports person or professional.
The truth of the matter is that a large amount of our injuries that mystically occur, come about due to dehydration. So hydrating yourself then with these "sports drinks vs water" and in most instances we are filling our bodies with highly acidic and even of late caffeine fills "energy bursts", it is no wander that our bodies pack it up under such duress.
Well done to all those athletes that are powering through to their successes in spite of the fact they are most probably filling their bodies with some of the most acidic and in that way toxic drinks on the market. The spirit of man and his intention to win will never be underestimated.
Just for starters in our sports drinks vs water comparison, let's take a look at the acid/alkaline level of just a few of these so called sports drinks.
Distilled Water pH 7. Beer pH 4.5 Coffee pH 4.0 Red Bull pH 3.3 Full Throttle pH 2.9 Gatorade pH 2.9 Lipton Ice Tea pH 2.8 AMP Energy Drink pH 2.7 Power Aid pH 2.6
This sure is an unusual way to "boost" the energy resources of a body when our blood level function optimum at a pH level between 7.35 and 7.45. That is slighly alkaline and if our blood level is allowed to drop down to a pH of 7.2 we are facing body death. So why do these "sports drink" manufacturers beleive the high acidic drinks are beneficial for us sports athletes?
I suggest that we take a look at the "scientist" behind the recipe labs in order to take a closer look. We will either find unsporting university "educated" morons, or possibly some failed sports degree who failed on his sports scholarship and is now grudgingly making "magic potions" so that no one else is able to do what he himself failed to do.
The mind can only boggle at why marketing this type of product would occur in such a way in the name of sports drinks. More likely, "Marketing" is the button that we should take a closer look at. The concentration no doubt is on flavour, which is most easily acheived with high levels of sugar, caffeine and at a dangerously acidic level. Also, that first addictive rush we feel when our body is filled with caffeine and sugar is hard to resist when you once again grave an "energy" burst.
On top of the invested interest in having a society growing in these new diseases and increases levels and varieties of cancer, it appears that there is more to creating an "Acid Society" that meets the eye.
But there is truth. Sports drinks vs water will continue to be a war until the sports drinks manufacturers are able to put their ethics in and bring about product that are more closely matched to what nature intended for man and the functioning of his body. I high quality sports drinks should match the untimate drink of water in the following ways:
- It should be high in alkaline so as to help counter act the acid foods that are such a large part of our diet. This high alkalinity also aids the absoption of the necessary nutrients, minerals and trace elements found in good foods.
- It should have a high and correctly balanced level of the essential minerals and trace elements required for the correct structuring of our body's internal operating system. These minerals and trace elements are the vital electrolytes that we need for the electrical communication in our body to work efficiently. Electrolyte just ensure that the conductivity of our blood and nervous system are working at an optimum level.
- It should taste refreshing.
This is a simple formula to follow and many ethical manufacturers are following this line. In the following articles I will take you along this journey and once through you will be able to make the right decisions for yourself and be able to reach your sporting acheivements.
And the good news is that there are excellent sports drinks available.
your's in health
SK
There are good sports drinks and there are poisons. The good news is that you will, after reading this report, know for yourself without a doubt what are the good ones any completey understand any queries in relation to sports drinks vs water.
As most of us get involved in sports for the many purposes of working with a team, claiming a status, gaining recognition and respect, we just take for granted that the "Sports Drinks" marketed so well with their lovely graphic labels and "Power On, Energy Burster!" slogans are packed with all the key ingredients that we need as a sports person or professional.
The truth of the matter is that a large amount of our injuries that mystically occur, come about due to dehydration. So hydrating yourself then with these "sports drinks vs water" and in most instances we are filling our bodies with highly acidic and even of late caffeine fills "energy bursts", it is no wander that our bodies pack it up under such duress.
Well done to all those athletes that are powering through to their successes in spite of the fact they are most probably filling their bodies with some of the most acidic and in that way toxic drinks on the market. The spirit of man and his intention to win will never be underestimated.
Just for starters in our sports drinks vs water comparison, let's take a look at the acid/alkaline level of just a few of these so called sports drinks.
Distilled Water pH 7. Beer pH 4.5 Coffee pH 4.0 Red Bull pH 3.3 Full Throttle pH 2.9 Gatorade pH 2.9 Lipton Ice Tea pH 2.8 AMP Energy Drink pH 2.7 Power Aid pH 2.6
This sure is an unusual way to "boost" the energy resources of a body when our blood level function optimum at a pH level between 7.35 and 7.45. That is slighly alkaline and if our blood level is allowed to drop down to a pH of 7.2 we are facing body death. So why do these "sports drink" manufacturers beleive the high acidic drinks are beneficial for us sports athletes?
I suggest that we take a look at the "scientist" behind the recipe labs in order to take a closer look. We will either find unsporting university "educated" morons, or possibly some failed sports degree who failed on his sports scholarship and is now grudgingly making "magic potions" so that no one else is able to do what he himself failed to do.
The mind can only boggle at why marketing this type of product would occur in such a way in the name of sports drinks. More likely, "Marketing" is the button that we should take a closer look at. The concentration no doubt is on flavour, which is most easily acheived with high levels of sugar, caffeine and at a dangerously acidic level. Also, that first addictive rush we feel when our body is filled with caffeine and sugar is hard to resist when you once again grave an "energy" burst.
On top of the invested interest in having a society growing in these new diseases and increases levels and varieties of cancer, it appears that there is more to creating an "Acid Society" that meets the eye.
But there is truth. Sports drinks vs water will continue to be a war until the sports drinks manufacturers are able to put their ethics in and bring about product that are more closely matched to what nature intended for man and the functioning of his body. I high quality sports drinks should match the untimate drink of water in the following ways:
- It should be high in alkaline so as to help counter act the acid foods that are such a large part of our diet. This high alkalinity also aids the absoption of the necessary nutrients, minerals and trace elements found in good foods.
- It should have a high and correctly balanced level of the essential minerals and trace elements required for the correct structuring of our body's internal operating system. These minerals and trace elements are the vital electrolytes that we need for the electrical communication in our body to work efficiently. Electrolyte just ensure that the conductivity of our blood and nervous system are working at an optimum level.
- It should taste refreshing.
This is a simple formula to follow and many ethical manufacturers are following this line. In the following articles I will take you along this journey and once through you will be able to make the right decisions for yourself and be able to reach your sporting acheivements.
And the good news is that there are excellent sports drinks available.
your's in health
SK
Saturday, January 8, 2011
Health Benefits of Flax Seeds
Flax Offers Beneficial Omega-3s, Carotene, Lignans
The flax seed is one of nature's best health foods and should be included in the diet. Flax seeds and flax oil contain compounds that support human health.
Flax goes back to antiquity and was treasured for its healing properties. It fell out favor, however, because important nutrients it contained also contributed to faster rancidity and a shorter shelf life.
In recent times, flax has enjoyed a resurgence in popularity as the health benefits of flax seeds have become known.
Flax and Omega-3
Studies have validated the importance of omega-3 fatty acids to human health and flax is believed to be one of the best sources of omega-3.
Flax Seed Nutrition
Flax seeds contain many nutrients that impact favorably on human health. Flax seeds are rich in soluble fiber and contain high quality protein. Vitamins B-1, B-2, C and E, and minerals iron and zinc, plus smaller amounts of potassium, calcium, phosphorus, and magnesium are found in flax seeds.
Flax Seeds and Lignans
Flax is one of the richest sources of lignan. A spotlight has been focused on the cancer fighting properties of lignans—especially in relation to breast and colon cancer in humans. It is believed that lignans also have anti-viral, anti-fungal, and anti-bacterial properties.
Flax Seeds and Carotene
Flax seeds contain carotene. Carotenes are antioxidants that neutralize free radicals, which may protect humans against certain cancers.
Why is Flax so Good for You?
As if the foregoing weren’t enough, flax also offers additional benefits to the human body.
Flax Seed Health Benefits:
• Flax and Cardio-Vascular Health—Omega-3 fatty acids lower harmful LDL cholesterol levels and blood triglycerides, preventing build-up of harmful deposits in arteries, which can lead to stroke, thromboses, and heart attack. We’ve all heard about the dangers of trans fats and saturated fats. Flax offers us the good polyunsaturated fat that has a protective effect.
• Flax Oil and Immune Health—Studies have shown that flax oil can reduce respiratory infections in children and that substances in flax (lignans and ALA) can protect against inflammation, which plays a role in immune function.
• Flax Seeds and Colon Health--Flax packs a three-fold punch in relation to colon health. Flax seeds contain fiber, are a natural lubricant, and have anti-cancer properties.
• Flax and Diabetes— Flax lowers blood glucose and can stabilize blood sugar levels, thereby reducing severity of diabetes.
• Flax and Brain Health—Flax contains important fats that are precursors for brain building.
• Flax and Weight—We’ve all heard that certain fats can be good for you. Flax contains fats that are high in essential fatty acids, the beneficial fats that actually increase the body’s metabolic rate, helping to burn unhealthy fats. Through a process called thermogenesis, particular fat cells burn more fat when activated by essential fatty acids.
• Flax Seeds: Nature’s Laxative--If you have problems with elimination, soak one tablespoon of flax seeds in ½ cup of water until a soft gel forms. This natural mixture supports good bowel function.
Flax Seed--Diet
• Flax seeds make a crunchy and tasty addition to homemade bread and crackers or can be added to pancake batter.
• Grind flax seeds in a flax seed ginder and sprinkle over cereal or add to muffins.
• Add 1tbsp. ground flax seeds to fruit smoothies.
• Taking flax seed capsules is another way to reap the benefits of flax seed oil
Storing Flax
• Flax seeds can be stored in an airtight container for up to one year.
• Store unused portions of ground flax seed for up to one month in a sealed container in the fridge.
Considering the many health benefits of flax seeds, choosing to incorporate whole and ground flax seeds and flax seed oil into the diet is a good health-protective measure.
Yours in Health
SK
The flax seed is one of nature's best health foods and should be included in the diet. Flax seeds and flax oil contain compounds that support human health.
Flax goes back to antiquity and was treasured for its healing properties. It fell out favor, however, because important nutrients it contained also contributed to faster rancidity and a shorter shelf life.
In recent times, flax has enjoyed a resurgence in popularity as the health benefits of flax seeds have become known.
Flax and Omega-3
Studies have validated the importance of omega-3 fatty acids to human health and flax is believed to be one of the best sources of omega-3.
Flax Seed Nutrition
Flax seeds contain many nutrients that impact favorably on human health. Flax seeds are rich in soluble fiber and contain high quality protein. Vitamins B-1, B-2, C and E, and minerals iron and zinc, plus smaller amounts of potassium, calcium, phosphorus, and magnesium are found in flax seeds.
Flax Seeds and Lignans
Flax is one of the richest sources of lignan. A spotlight has been focused on the cancer fighting properties of lignans—especially in relation to breast and colon cancer in humans. It is believed that lignans also have anti-viral, anti-fungal, and anti-bacterial properties.
Flax Seeds and Carotene
Flax seeds contain carotene. Carotenes are antioxidants that neutralize free radicals, which may protect humans against certain cancers.
Why is Flax so Good for You?
As if the foregoing weren’t enough, flax also offers additional benefits to the human body.
Flax Seed Health Benefits:
• Flax and Cardio-Vascular Health—Omega-3 fatty acids lower harmful LDL cholesterol levels and blood triglycerides, preventing build-up of harmful deposits in arteries, which can lead to stroke, thromboses, and heart attack. We’ve all heard about the dangers of trans fats and saturated fats. Flax offers us the good polyunsaturated fat that has a protective effect.
• Flax Oil and Immune Health—Studies have shown that flax oil can reduce respiratory infections in children and that substances in flax (lignans and ALA) can protect against inflammation, which plays a role in immune function.
• Flax Seeds and Colon Health--Flax packs a three-fold punch in relation to colon health. Flax seeds contain fiber, are a natural lubricant, and have anti-cancer properties.
• Flax and Diabetes— Flax lowers blood glucose and can stabilize blood sugar levels, thereby reducing severity of diabetes.
• Flax and Brain Health—Flax contains important fats that are precursors for brain building.
• Flax and Weight—We’ve all heard that certain fats can be good for you. Flax contains fats that are high in essential fatty acids, the beneficial fats that actually increase the body’s metabolic rate, helping to burn unhealthy fats. Through a process called thermogenesis, particular fat cells burn more fat when activated by essential fatty acids.
• Flax Seeds: Nature’s Laxative--If you have problems with elimination, soak one tablespoon of flax seeds in ½ cup of water until a soft gel forms. This natural mixture supports good bowel function.
Flax Seed--Diet
• Flax seeds make a crunchy and tasty addition to homemade bread and crackers or can be added to pancake batter.
• Grind flax seeds in a flax seed ginder and sprinkle over cereal or add to muffins.
• Add 1tbsp. ground flax seeds to fruit smoothies.
• Taking flax seed capsules is another way to reap the benefits of flax seed oil
Storing Flax
• Flax seeds can be stored in an airtight container for up to one year.
• Store unused portions of ground flax seed for up to one month in a sealed container in the fridge.
Considering the many health benefits of flax seeds, choosing to incorporate whole and ground flax seeds and flax seed oil into the diet is a good health-protective measure.
Yours in Health
SK
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