Yesterday, as I waited in the checkout line at Walmart, I saw a popular woman’s tabloid with a full page photo of Dr. Oz. The headline with the picture was “Dr. Oz’s Metabolic Makeover”. This intrigued me because I can use new information of this kind in my daily office encounters, so I bought the magazine. Imagine my surprise when, reading through the 2 page article, I didn’t find a single word from the great and powerful Oz. Instead a nameless author offered a summary of “Dr. Oz’s body-transforming secrets!”. What were Dr. Oz’s secrets? Take Vitamin D, fish oil, calcium, multivitamins, get enough sleep, and eat food with anti-oxidants low in carbs and sugar. In conclusion a dietitian put together a few simple recipes for meals based on a 1400 calorie per day diet. That’s it folks. That’s all she wrote!! Nothing even remotely new or body transforming. There was not a single original or inspirational thought to be found. Not even a single quote from the medical guru. I doubt whether he even read the article himself.

Dr. Oz was trained as a cardiac surgeon. It takes years of dedication and hard work to achieve that goal. In his mind must have been a desire to save people’s lives by literally taking them to the brink of death and bringing them back healthier than they were before. What this article says to me is that Dr. Oz has allowed himself to become the Kim Kardashian of medicine. A pretty but empty headed celebrity offering nothing of real value. His full page photo in this magazine is the portrait of an almost cynical drive to grab a few dollars from the pockets of adoring fans. What kind of deal do you have, Dr. Oz? Do you get a few pennies for each magazine sold? Do you really need the money, the fame, the glory that this kind of exploitation provides?

Nobody got hurt by this, you might say. That is true if you have time and money to waste. I know that many people would rather get up to date information they could use to get healthy and donate the money they wasted on this article to better causes.

We expect something more from you Dr. Oz. Shake off your advisers and entourage. Stand up for the person you originally sought to be.

Gary Pepper, M.D.
Editor-in-Chief, Metabolism.com

The entry Dr. Oz’s “Metabolic Makeover” Dishes Empty Calories was published at Metabolism Blog . Get the Metabolism book from the same author.

In some ways, your body is like a machine — it works best when it’s properly maintained and tuned up. Food is your fuel and when you fill your tank with lousy fuel, your engine sputters and stalls. If your body’s engine is sluggish and needs a jumpstart, spirulina and other green superfoods can help deliver the energy necessary to keep the machine running smoothly, avoiding a breakdown.

Spirulina is a ‘green superfood,’ a term used to describe various nutrient-rich natural supplements, which include Chlorella, Wheat Grass, Barley Grass, Alfalfa and Kelp. Unlike most store-bought supplements, the concentrated vitamins and minerals they provide are not synthetic. Green superfoods are whole foods harvested directly from nature and are exactly what your body needs to offset stress and to clear away toxins.

SAD is very sad indeed

S.A.D. stands for Standard American Diet – there was never a more apt acronym. The majority of U.S. citizens today subsist on processed fast food laden with refined carbohydrates and saturated fats. Meats are frequently tainted with growth hormones, antibiotics and pathogens. For people who manage to work the recommended five to nine daily servings of fruit and vegetables into their diet, modern agricultural techniques have stripped crops of many vitamins and minerals.

Processed and cooked foods, which are the cornerstones of the S.A.D, and beverages such as coffee, tea, soft drinks and alcohol create an acidic blood pH, encouraging the growth of bacteria, fungus and mold. In an overly acidic environment, the body literally begins to compost. Illnesses such as heart disease and diabetes are often the result of the composting process. Green superfoods have an alkalizing effect, counteracting the acidity caused by poor diet, stress and toxic overload and setting the stage for a return to good health.

Spirulina and Chlorella, the most super of the green superfoods

Spirulina is a blue-green algae whose name comes from its spiral coil shape. High quality spirulina thrives in both salt and fresh water in tropical climates and it is known to have nourished the Aztecs, who harvested the algae from Lake Texcoco. Some of the benefits of Spirulina are:

• Contains all of the essential amino acids vital to human health
• An excellent protein source for all vegetarians, including vegans
• Balances blood sugar by boosting glycogen, which offsets insulin
• Rich in GLA (gamma linolenic acid) and other essential fatty acids Delivers an array of vitamins, including the all-important folic acid
• High in potassium and a dozen other minerals
• Improves focus and mental clarity

Chlorella is a single-celled green algae whose name is derived from Greek and Latin words that translate to “little green.” In the 1940’s and 1950’s, intensive research was done on little green algae’s potential role in solving world hunger, due to its high protein content and its bounty of beneficial vitamins and minerals. The natural health community, meanwhile, has always touted Chlorella’s health-imparting properties, particularly in the area of detoxification. In addition to being the very best source of chlorophyll, here are some more of Chlorella supplement benefits:

• Rids the body of toxins and stored waste
• Tones and cleanses the blood
• Reduces body odor, acting as an internal deodorant
• Improves bowel health and reduces flatulence
• Naturally freshens the breath
• Clears the skin

Cereal grasses and seaweed

Wheat grass is a popular juicing ingredient due to its superior nutrition, which it delivers without raising blood sugar. It also helps to lower blood pressure.

Barley grass alkalizes the blood and strengthens the digestive system.

Alfalfa helps reduce LDL (low-density lipoprotein) or bad cholesterol, without affecting levels of HDL (high-density lipoprotein) or good cholesterol and studies are underway to determine its effectiveness at lowering blood sugar levels and its ability to invigorate the immune system.

Kelp is a brown-algae seaweed, which grows in abundant kelp forests in shallow oceans all around the world. Kelp is rich in iodine and therefore beneficial to overall thyroid health. Its high vitamin and mineral content promotes pituitary and adrenal gland health as well. It’s renowned for its contribution to lustrous hair and skin. Taken shortly after exposure, it can also mitigate the negative ramifications of heavy metals and irradiation.

Making the most of green superfoods

Incorporating Spirulina, Chlorella and other green superfoods into the diet is easy, since they are all available in powdered form. Simply mix the desired amount into salad dressing, or add it to soup, juice or water. The taste is fresh and green and the active enzymes of living food add a healthy dimension even to a less than healthy meal. Of course, pregnant or breastfeeding women and people taking medications should consult with their doctors before incorporating any new food into their diets.

Many people who regularly incorporate green superfoods into their daily regimen have reported increased energy, mental clarity and an overall healthy glow. When stress, toxic thoughts and an imperfect diet have left your body’s engine sluggish, green superfoods are a quick and easy way to put yourself back on the road to health. Long may you run!

About the Author
Tom Hines, co-owner of NutritionGeeks.com (MN #1 Now Foods herbal provider), has been working in the nutrition industry since 1997, is a competitive powerlifter, lives with his wife Netti and three boys TJ, Grady and Brock on the prairie in west central Minnesota, spends his leisure time coaching youth wrestling, working with his horses and being play toy #1 for his boys.

The entry Spirulina and other Green Superfoods Can Jumpstart Good Health by Tom Hines was published at Metabolism Blog . Get the Metabolism book from the same author.

Here is what Louise has to say:

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Give me five minutes and I’ll give you 1 very good reason for being vegetarian.

While fish is the most important dietary way to obtain the long-chain omega-3s eicosapentaenoic acid and docosahexaenoic acid, which has been shown to be essential in supporting brain health, low intake of eicosapentaenoic acid and docosahexaenoic acid in vegetarians does not adversely affect mood, reported by a new study (Nutr J. 2010;9:26. DOI:10.1186/1475-2891-9-26).

A research team from Arizona State University conducted a cross-sectional study to compare the mood of vegetarians who never eat fish with the mood of healthy omnivorous adults.

An overall total of 138 healthy Seventh Day Adventist adults residing in Arizona and California (64 vegetarians and 79 non-vegetarians) were enrolled in the study and completed a health history questionnaire, food frequency questionnaire and 2 psychometric tests, the Depression Anxiety Stress Scale and also the Profile of Mood States..

Vegetarians had significantly lower mean intakes of eicosapentaenoic acid, docosahexaenoic acid and the omega-6 arachidonic acid; they had higher intakes of the omega-3 alpha-linolenic acid and the omega-6 linoleic acid.

“Seed oils are the richest sources of α-linolenic acid, notably those of rapeseed (canola), soybeans, walnuts, flaxseed (Linseed oil), clary sage seeds, perilla, chia, and hemp.”

However, the vegetarians also reported significantly less negative emotion than omnivores in both psychometric tests. Mean total psychometric scores were positively linked to the mean intakes of eicosapentaenoic acid, docosahexaenoic acid and arachidonic acid , and inversely related to alpha-linolenic acid and linolenic acid intake.

The study team noted there is also the possibility that vegetarians may make better dietary choices and could generally be healthier and happier.

If you want to give it a try, here is an example of vegetarian recipe based on Italian cuisine

Italian Spaghetti with Zucchini

Ingredients:
* 17 oz. Spaghetti
* 24 oz. Of thin sliced zucchini
* 1 / 2 cup walnuts oil
* A few basil leaves
* 2 tablespoons of yeast flakes
* Salt and pepper

In a skillet or frying pan heat the oil and when hot, add garlic and zucchini. Raise heat and stir often to complete their cooking. They need to be golden and crispy outside and tender inside. Cook the pasta, drain and sauté in pan with zucchini, basil and yeast. Serve immediately.

Zucchini contain fewer calories and possess no fat. But they are a good source of potassium, e vitamin, ascorbic acid, folate, lutein and zeaxanthin.

These types of nutrients are extremely sensitive to heat and to enjoy their benefits you should find a quick solution to cook or even eat raw in salads.

From the therapeutic perspective, zucchini have laxative, refreshing, anti-inflammatory, diuretic and detoxifying action.

About the Author – Louise Infante writes for vegetarian menu blog, her personal hobby blog centered on vegetarian cooking tips to help people live better.

http://www.vegetarianmenu.net/1_great_reason_to_become_vegetarian_224.doc

The entry The Joy of Being Vegetarian; by Louise Infante was published at Metabolism Blog . Get the Metabolism book from the same author.

Since then several large studies showed no cardiac benefit of lowering homocysteine levels. Worse still, a study just published April 28, 2010 in the Journal of the American Medical Association shows that B vitamin supplementation in diabetics with kidney problems can lead to a doubling of risk of heart attack, stroke or dying. Diabetics with kidney disease are already at higher risk for developing these problems but adding the B vitamins makes the situation much worse. Additionally, kidney function declined faster in those on B vitamin supplements.

The lesson here is to be careful before adopting new therapies based on unsubstantiated research, particularly if you are more vulnerable due to pre-existing medical conditions.

Gary Pepper, M.D., Editor-in-Chief, metabolism.com

The entry Vitamin B Supplement Harmful in Diabetics? was published at Metabolism Blog . Get the Metabolism book from the same author.

Seeing Diet Clearly

The eyes you are using to read this sentence are made up of the food you eat. Emerging research is showing that what you eat has the profound ability to influence how well your eyes function.

Not Just Carrots For Seeing In The Dark

My mom always used to tell me that I should eat lots of carrots because they would help me see in the dark. She was right on with this piece of advice. Carrots have a ton of Vitamin A-the vitamin that helps your eyes see in dark conditions. However, we are learning that the nutrition and eyesight connection is not confined to carrots and darkness.

Slow Your Eyes From Aging

Whether you’ve heard of it or not, macular degeneration (MD) is the #1 cause of blindness in the US. It turns out that the best way to prevent this debilitating condition is to eat certain foods.

The reason carrots aid in eyesight is because Vitamin A forms a pigment, beta-carotene, that’s necessary for seeing in dark conditions. Your eye actually has a number of important pigments that it needs to function best. Your body cannot make these, so it relies on getting them from food.

The most important is lutein. Lutein doesn’t get a lot of press, but it should-not getting enough lutein is a  sure fire way to get MD. Lutein is a pigment that gives vegetables an orange color. This pigment literally gets absorbed into our bodies and gets planted into our eyes. Lutein acts as a bullet-proof vest, taking the brunt of light damage for our vulnerable eyes.

Where can you find lutein?

• Leafy Greens
• Egg Yolks
• Corn
• Brussel Sprouts
• Peas

Get Fish Eyes

Add eyesight protection to the amazing properties of Omega-3 fatty acids. Those that eat 2 or more servings per week of fatty fish are much less likely to develop MD.

It appears that omega-3s actually protect the retina from damage and help the eyes flush out waste. Also, just like your heart, your eyes have arteries that are prone to inflammation and plaque build up. Omega-3s are well known inflammation fighters, and this effect applies to your eyes as well.

If high cholesterol or blood pressure hasn’t motivated you to eat more vegetables and omega-3s, perhaps the inctenvie of a lifetime of crystal clear eyesight will.

cabbage soup diet

Brian Dean MS, RD is a registered dietitian and researcher. After years of research, Brian has set his sights on helping those with lower back pain.  He serves on the Medical Nutrition Committee for The American Society for Nutrition and is a professional member of numerous research organizations including the International Association for The Study of Pain, American Chronic Pain Society, and The American Dietetic Association. He recently created a research-based lower back pain treatment program called The Back Pain Diet which is available from his website Stop Lower Back Pain.

The entry Eat Right, Save Your Eyes was published at Metabolism Blog . Get the Metabolism book from the same author.

Did you know that you can get more nutrients from eating your favorite neighborhood pizza in the right way, than you could from eating a steamed organic bowl of vegetables in the wrong way?

Ayurveda, the ancient system of health from India has given us tools to maximize the nutrients we get from our foods and to improve our digestion. So here’s 3 quick and crucial tips from ancient India!:

1. When you eat, no matter what it is, chew it slowly, aiming for at least 30 chews per mouthful. Our saliva is the first step of digestion. Chewing well breaks down the food before your stomach processes it, exposing more of the nutrients to your body and also minimizing problems with reflux, acid and indigestion. Plus, savoring your food makes it last longer and may reduce the total amount of food you need to feel satisfied.
2. When eating a heavy food like pizza, burgers, ice cream etc. try to eat these foods earlier on in the day, say for lunch or for an early dinner before 6:00pm. This will allow your body to digest and process the food before bed, going to sleep with a full stomach is at the root of a lot of weight management problems.
3. When you eat a heavy meal, start with a raw salad filled with tons of crisp greens and your favorite light veggies like tomatos, cucumber, carrots etc topped with a light vinegar based dressing. The raw veggies act like a broom through the stomach, helping the body to digest the main meal and helping you maintain your weight.

Ancient India and China have a variety of techniques that can change your life depending on your lifestyle, body type, appetite, region that you live amongst many other considerations. This is something that an experienced practitioner can help you to decide. The above 3 suggestions will work for anyone anywhere and will provide simple and dramatic changes. Try them on for yourself and see how simple big change can be!

The entry Lose weight and still eat the foods you love was published at Metabolism Blog . Get the Metabolism book from the same author.

Over half of us take a multivitamin regularly for the purpose of improving our health. A slew of recent studies question whether they are doing us any good-or maybe even harm.

How Might Multi’s Help?

Here are some of the theories of how multivitamins may be beneficial:

1. Extra nutrients

2. A “safetey net” for nutrients that we may not get enough of

3. Reducing risk of chronic disease

The question remains: are these theories justified?

Most of the recent research says no. Let’s take a look at two of these recent studies to learn more.

Do They Work?

A recent paper published in the Archives of Internal Medicine set out to answer this very question. They took a look at the results from 12  studies that were previously published.

What they found was fairly inconsistent. Looking at the 12 studies individually, the results were all over the map. Some showed that multivitamins help prevent heart disease in men but not women, another would show the opposite. One study would show that women lived longer with a multivitamin while another would show no difference.

Combining the data was no help. The effect that a multivitamin had on reducing chronic disease risk or longevity was too small to conclude that it was anything more than chance. The authors concluded:

“Evidence is insufficient to prove the presence or absence of benefits from use of multivitamin and mineral supplements to prevent cancer and chronic disease”.

In other words: we’re not sure.

Why Don’t Multivitamins Work?

Another study, this one published in the American Journal of Clinical Nutrition, looked primarily at who tends to use multivitamins. Although about 50% of Americans take a multi, that 50% is far from evenly distributed among the population. In fact, the 50% that tends to use them are the ones that need the extra nutrient boost the least.

Multivitamin users tend to be affluent, non-Hispanic white, have a lower BMI, and engage in a higher level of physical activity-the exact group that tends to get enough vitamins and minerals from foods. The authors of the study suggested that taking a multivitamin may actually be harmful to this group as they may be getting toxic amounts of vitamins from the combination of healthy diet and the multivitamin.

This may explain why multivitamins don’t fight disease or increase lifespan: the people who take them have already “maxed out” their benefit from vitamins and minerals. However, it would be interesting to see how a multivitamin would affect a group that ate poorly. It may be unlikely that a multivitamin could partially compensate for poor eating habits, but it’s a possibility.

Take Home Message

As of today, the research is far from conclusive on the effect of a multivitamin on health. Don’t hold your breath: the studies currently being done on multivitamin use are mostly observational. This means that even if they do find an effect, the results may not be reliable. In the future, we may see studies that are more reliable (called randomized control trials). Regardless of the type of study, because the multivitamin research tends to look at diseases that take years to develop and have a laundry list of risk factors, the final word on multivitamins may not happen during our lifetime.

In the meantime, I would recommend that unless you have a stellar diet, taking a multi is not going to hurt you and may actually be beneficial. Also, they are a great supplement for the recession (some are as low as $.10 a pill) and provide nutrients that Americans tend to not get enough of like Vitamin D, Calcium, Magnesium, and Potassium.

If you take a multivitamin, you may be wasting your money, but at least it’s not much.

Here are the full-text links to the multivitamin studies:

Archives of Internal Medicine Article

AJCN Article

After years of research, Brian has set his sights on helping those with lower back pain.  He serves on the Medical Nutrition Committee for The American Society for Nutrition and is a professional member of numerous research organizations including the International Association for The Study of Pain, American Chronic Pain Society, and The American Dietetic Association. He recently created a research-based lower back pain treatment program called The Back Pain Diet which is available from his website www.backpaindiet.com

The entry Multiple Vitamins, Multiple Questions was published at Metabolism Blog . Get the Metabolism book from the same author.