Supplements I Recommend

Supplements I Recommend

This is a list of supplements I use or have used and found to be very effective.

1. L-Glutamine- aids in protein digestion and helps prevent muscle breakdown. Helps reduce carbohydrate cravings and aids in reducing inflammation. Suggested use 1,000MG before each meal, 1,000MG before and after resistance exercise, 3,000 to 6,000MG 1 hour before bedtime.

2. Branch Chain Amino Acids (BCAA) Aids in preventing muscle break down while on low calorie diets. Prevents muscle wasting (catabolism) Increases anaerobic endurance that will enable you to train harder in the gym without chronic fatigue. Suggested use 1,000- 3,000 MG before and after workout.

3. L-Carnitine - aids in converting fat to energy, it will increase energy levels without the ill side effects that stimulants cause. No jitters or body trimmers will occur taking this amino acid. Also known as N-acetyl carnitine a more bio-available from of the amino acid. This amino acid is perfect for dropping body-fat. Suggested use 1 ounce liquid form twice daily.

4. L-Arginine – is a strong vasodilator that will increase blood flow to muscle tissue. It is a great tool in aiding the replacement of ATP in the muscle cells during training. Reduces blood pressure and improves cardiovascular function. Also aids in Human Growth Hormone Production (HGH). The benefits of L-Arginine are many. We highly recommend everyone take this product. Suggested use 1,000MG at wake-up, 1,000 – 2,000MG before workout and 1,000 – 2,000 MG in evening or at bed time.

5. Co-Enzyme Q-10 (COQ10)– Increases red blood cell count and aids in increased oxygen levels in blood. If you are taking a Statin Drug this is a MUST product for you. COQ10 production is halted in the body when taking Statin Drugs. COQ10 is vital for the production of ATP in muscle cells. Used in combination with L-Carnitine and L-Glutamine is will dramatically reduce cravings for sugars and or carbohydrates. It will also help increase the rate at which you metabolize fats and have shown to lower blood pressure too. Suggested dosage is 200MG to 600MG daily.

6. Whey Protein – Whey Protein is the building block for muscle. It has a high biological value meaning the protein is easily digested and broken down into the amino acids that keep the body functioning properly. Many people use Whey protein as a meal replacement. There are several different types of whey protein and many flavors available. Many of our proteins are very low in carbohydrates and contain about 25 grams of protein per scoop. When protein helps in maintaining muscle mass while on low calorie/low carbohydrate diets. Here is a quick list of benefits of whey protein:
• Assists in increasing in muscle mass
• Assist in cancer treatment
• Increase in glutathione levels (your body’s main water-based anti-oxidant)
• Decrease in triglycerides
• Decrease in total cholesterol while increasing HDL (good cholesterol)
• Increase in immune system function
• Increase in power in sports
• Decreased recovery time and symptoms of over-training

Whey protein should be taken one to three times daily and should be used as whole food protein replacement. Suggest dosage 25 grams for people 175Lb or lighter and 40 to 60 grams for people with a lean body mass over 175lbs.

7. Conjugated Linoleic Acid (CLA) – Aids in the increase of lean body tissue and the reduction of adipose tissue (FATS) through-out the body. Boosts the immune system and reduces inflammation. Reduces the risk of cardiovascular disease and cancer. Reduces inflammation due to arthritis as well. Suggest daily dose is 2,000 to 6,000 MG.

8. Fish Oil (omega fatty acids)improved cardiovascular function, reduction of inflammation, serves as a free radical scavenger and boosts the immune system. Suggested dosage range 600MG - 2,000MG daily

9. ZMA – a combination of Zinc, Magnesium and B-6, ZMA is designed to increase anaerobic endurance, speed up recovery time between workouts and improve sleep to aid the body in recovery. Suggested dosage 30MG of Zinc 10-15 MG of B-6 and 450-600MG of Magnesium.

10. Yohimbine - increase male hormone production, improve erectile dysfunction in men. Suggested dosage 10-20MG caution is advised in taking any dose larger than 20MG. It can have some ill side effects.

11. Calcium – Improve bone density, help maintain normal body weight, reduce the effects of PMS,improves cardiovascular function and may reduce the risk of cancer.
Suggest dosage varies on age:

Children (ages 1-3): 500 milligrams per day
Children (ages 4-8): 800 milligrams per day
Youth (ages 9-18): 1300 milligrams per day
Adults (ages 19-50): 1000 milligrams per day
Adults (ages 51 or older): 1200 milligrams per day

12.IntraMax

– By far our best multi-vitamin/mineral product. Liquid vitamins and minerals are far superior to caplets and tablets. This product is 100% derived from plants and vegetables. Its absorption rate is very high meaning 90% of the products is actually used by your body whereas taking capsules or tablets the absorption rate falls below 25%. Benefits include increased immune system overall better health, better more sound sleep and a reduction of inflammation. Suggested dosage is one ounce for people under the age of 40, two ounces per day over the age of 40. You may also increase dosage up to 4 ounces daily if you are sick with Flu like symptoms.

The Need for Vitamin D

The Need for Vitamin D

Unless you are out in the sun on regular basis, adequate amounts of Vitamin D can be hard to come by. This is mostly due to the fact that it is more difficult to get this vitamin from the diet than it is to get adequate amounts if, say, calcium or iron. This is because there are very few dietary source of it to be had, fish like salmon being one of the best ways to get it. Vitamin D is often added to products like milk and many people use Vitamin D supplements, but absorption of this nutrient can also be a problem. So it’s important to know what signs of Vitamin D deficiency to look for. These are examined below.

Muscle Weakness

Since adequate amounts of Vitamin D are needed for the development and maintenance of muscles, then muscle weakness can be one of the signs that you are lacking in the this nutrient, especially if you have not made any changes to your diet or exercise regimen to otherwise account for this.

Depression

While depression has many possible causes, there have been many studies linking this emotional disorder with inadequate levels of Vitamin D. According to a study published in the Journal of Clinical Endocrinology and Metabolism, women in particular are more vulnerable to depression with this lack.

Pain

If you find yourself chronically achy or sore without any apparent reason for it, this could be another sign that you are Vitamin D-deficient. It appears that the link between lack of this nutrient and chronic pain is particularly strong in those of African American descent.

Brittle Bones

Vitamin D is needed for bone growth and strength and, without it, bones can become brittle. This can put you at a much greater risk for fractures – in fact, it can more than double your risk if your vitamin levels are particularly low.

High Blood Pressure

High blood pressure (hypertension) is a common problem in America and it puts those who suffer from it at a great risk for heart attacks and strokes. While the cause is not known, several studies have uncovered a link between Vitamin D deficiency and elevated blood pressure.

Sleepiness

Vitamin D deficiency also appears to affect your sleep cycles and in the Journal of Clinical Sleep, a study was published in 2012 that found a correlation between low Vitamin D levels and increased frequency of daytime sleepiness.

Irritability

If you feel grouchy most days and have no reason to be, this might also be because of insufficient Vitamin D. Deficiencies in Vitamin D can affect the levels of serotonin in your brain – and serotonin is one of the hormones that heavily influences the mood.
If these symptoms match what you have been experiencing, it might be a good idea to go into your doctor or practitioner and voice your concerns. Bloodwork can reveal if your Vitamin D levels are adequate and from there, you and your physician can come up with a plan of care to help you improve your levels if needed.

A Silent Epidemic - Yeast Candida

The vast majority of Americans suffer from a Candida fungal (yeast) infection. But the problem is that the symptoms are so wide-ranging that most people aren’t even aware that they have it. Unknowingly, you could be carrying around this silent invader, which could be causing many of the health issues you might be experiencing. And while finding out that you have a candida fungal infection may not sound like a big deal, it’s not a diagnosis that you should take lightly.

In fact, studies have linked this seemingly innocent health issue to many serious health issues, including cancer. Candida fungal infections are much more than what many consider as a yeast infection, commonly regarded as a “woman’s issue”.

Fact: Men are carriers of yeast candida as well and reinfect their partners through sexual intercourse.

So much so that doctors are starting to call this a “Silent Epidemic.”

Now, I know what you are thinking…
“What are the symptoms of a Candida (yeast) infection?”.

Candida fungal infection actually causes so many symptoms, it will make your head spin! One thing that really surprises people about Candida is how many lives it affects (even without the cancer link). It does this by robbing us of our energy and joy of life.

In fact, many aches and pains you regularly suffer from are caused by Candida, and will disappear when you cleanse yourself of this invasive fungus. The estimation is that 80% of the population suffers from a Candida (yeast) fungus infection. That is a staggering 200 MILLION people in the United States. We have treated many folks over the years who have overcome debilitating depression and fatigue by cleansing them of the Candida that had grown out of control inside of them. The sad things is that you may be one of so many people affected by this, and don’t even know it.

The first step is to be able to recognize the symptoms of a Systemic Candida (Yeast) Fungal infection. I know when you read the following you may be skeptical and say ‘oh, but these symptoms can be caused by many different things’. And yes, you would be right. A quick search on medical website or wiki for will show over 100 different symptoms that can be expressed in someone with candida. They will not have all the symptoms, as the symptoms change dramatically depending on where the fungal colony has settled in the body. For example, expression of depression and psychological symptoms are generally related to the fungus being located in the brain. The initial stages of a Candida infection will very often involve the gut, mouth and urinary tract.

Most common symptoms that indicate a Candida infection are:

• Sore throat
• Bloating
• Gas
• Constipation
• Diarrhea
• Earache

Another common symptom reported by many sufferers is discoloration of the skin and uneven skin tone.

However, once the infection has reached the bloodstream, it can travel all around the body to other vital systems. These include the brain, the reproductive system, the nervous system, and more.

As the infection becomes more widespread the symptoms become more varied and include:

• Sugar and alcohol cravings, as well as cravings for carbohydrate rich foods (such as bread, pasta, rice, etc.)
• Migraines
• Anxiety
• Depression
• Fatigue
• Skin Tags
• Foggy thinking
• Itching
• Acne
• Hyperactivity
• Sinus inflammation
• Irritability
• Dizziness
• Low sex drive
• Earache
• Skin infections (such as athlete’s foot)
• Chronic pain
• Muscle weakness
• Eczema
• Psoriasis
• Rosacea
• Many forms of Arthritis
• Gout
• Metabolic Syndrome
• Leaky Bowel Syndrome
• IBS
• Crohn's disease
• High Blood pressure
• ADD, ADHD
• Alzheimer's Disease
• Parkinson's Disease
• Obesity
• Obesity related diseases

The medical profession is now much more aware of the problems Candida causes.

Doctors will urge you to take action quickly if you have a Candida infection to prevent serious complications, because it has the potential to harm the delicate systems of your body and create long-term damage. So now you know exactly what is at stake if Candida is allowed to run free in your body.

Thankfully, the solution is simple. But the key is to avoid delay, as some of the damage caused by Candida can be permanent. See, the fungus can sit dormant in your body for years, waiting to flare up again, and it almost always does eventually!

The best solution is to eliminate sugar and starchy carbohydrates from you diet completely and load your body with probiotics. The key to controlling Candida is keeping the healthy bacteria in control of your digestive system. It is crucial that you have no less than an 80/20 ratio of good bacteria to bad. Avoiding sugars and processed foods is a good start but you must consume the healthy bacteria in order to get back in balance. Natural Yogurt (with no sugar) and fermented foods are an excellent choice to help rebuild your 80/20 Ratio of good bacteria to bad. If you are experiencing Candida overgrowth and suffering from one or more of the symptoms I mentioned above I highly suggest a probiotic like ImmuniPro.

If you would like more information on ImmuniPro please contact me here on Facebook and I will be happy to give you even more information. Texas Metabolics specializes in helping others attain the health and ideal body fat%. If you are suffering from Candida you will find it next to impossible to loose weight.

We offer custom nutrition programs to help reduce the Candida Yeast in your body and help you regain your health.


Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

Magnesium

Magnesium is just one mineral offering numerous health benefits. But the average person likely couldn’t name two, let alone tell you which foods are good sources of the important nutrient. From reducing your risk of stroke to helping fight Type 2 diabetes, magnesium is something we should all know about and be sure we are getting enough. 

1. Lower Stroke Risk

An overview of seven previously published studies recently found that for every additional 100 milligrams of magnesium consumed every day, there was a stroke risk reduction of 9 percent. In all, the research followed about 250,000 from across the globe for 11.5 years. About three percent suffered a stroke during the study period.

2. Lowered Risk of Diabetes

Researchers with the University of North Carolina at Chapel Hill also found a link between magnesium intake and diabetes risk. According to the study, those people who consumed the most magnesium reduced their risk of type 2 diabetes by 47 percent when compared with the lowest-consuming among the study group. In addition, magnesium is known to regulate blood sugar and combat insulin resistance.

3. Heart Health

Magnesium aids in transporting calcium and potassium across cell membranes. These nutrients help promote normal heart rhythm and muscle contraction, according to NaturalNews.

4. Decreased Cancer Risk

For every additional 100 milligrams of magnesium added to your daily diet, you could reduce your risk of developing colorectal cancer by 13 percent, according to the American Journal of Clinical Nutrition.

Magnesium delivers additional benefits too—largely due to its anti-inflammatory properties. Inflammation is blamed for such things as arthritis, cardiovascular disease, and even Alzheimer’s.

Some magnesium deficiency symptoms include:

• Tremors
• Nausea
• Respiratory issues
• High blood pressure
• Confusion
• Potassium and calcium deficiency
• Poor heart health
• Type 2 diabetes.

These are general symptoms, however, so it’s important to note that one or two of these doesn’t prove without doubt that you are deficient.

Food Sources of Magnesium

You can reap the benefits of dietary magnesium and combat deficiency and disease with several natural food sources:

• Dark, leafy greens
• Fish
• Beans and lentils
• Nuts and seeds
• Avocados
• Brown rice
• Quinoa

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

Nuts and Seeds the key to a Healthier Life

So many of us were brought up believing that saturated fats are unhealthy and could cause heart disease and other health problems. Now that actually is the furthest from the truth. We should in fact be consuming saturated fats rich in Omega 3.

One great way to assure yourself of getting ample amounts of healthy fats would be eating raw nuts and seeds, daily.

A large-scale, 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20 percent less likely to die for any reason, compared to those who avoided nuts in their diet.

Eating nuts at least five times a week corresponded to a 29 percent reduction in mortality risk due to heart disease; a 24 percent reduction for respiratory disease; and an 11 percent reduction for cancer.

In order for your body to adapt to burning fat instead of sugar, replace non-vegetable carbohydrates in your diet with high-quality healthful fats. Raw nuts are one source of such fats.

My favorite nuts are macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of protein, mirroring what may be close to an ideal ratio of nutrients.

There are so many benefits from eating these healthy fats.

• Reduction of inflammation
• Reduction of bad cholesterol
• Lower Triglycerides
• Help maintain healthy blood pressure levels
• Reduces the risk of Dementia and Alzheimer's

A short list of Nuts and the benefits they offer.

1. Raw macadamia nuts: A powerhouse of a nut, containing a wide variety of critical nutrients including high amounts of vitamin B1, magnesium, manganese, and healthful monounsaturated fat, just to name a few.
2. Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries. One of my favorite treats is candied pecans in a salad at a restaurant. I know they have sugar, but a few grams or less a day is not going to cause a major problem provided you’re eating a healthy whole food diet, opposed to processed foods (which are loaded with hidden fructose).
3. Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols, and antioxidants that are so powerful at free-radical scavenging that researchers have called them "remarkable.”10 Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. They’ve also been shown to reverse brain aging in rats and boost heart health in people with diabetes.
4. Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids, and phenolic acids, which are typically associated with vegetables and fruits. A study in the Journal of Agricultural and Food Chemistry11 even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea. Be careful not to overeat almonds though as they are high in protein, nearly one gram per almond.
5. Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may be beneficial for the prevention of cancer.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

You Should Not Eat Canned Tomatoes

Why are canned tomatoes bad for you?

The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. 

You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi. Exposure to BPA Causes Permanent Damage In OffSpring  


Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

General Health Benefits of Coconut Oil

In all, coconut oil offers a truly impressive array of health benefits when included in your daily diet. In addition to its antimicrobial properties, coconut oil is beneficial for:

• Promoting heart health. 
• Supporting proper thyroid function.
• Promoting healthy brain function.
• Strengthening your immune system.
• Providing an excellent “fuel” for your body and supporting a strong metabolism that can aid in weight loss.
• Maintaining healthy and youthful looking skin.

While coconut oil is an ideal food for fostering health and beauty from the inside out, it also has a staggering number of other uses, from topical beauty applications to first aid treatments, to general household cleaning. Once you’re done reading through this article, you’ll probably be inspired to stock up for all eventualities!

One of the best personal care products you'll ever find may be sitting in your kitchen cupboard right now, that's right it's coconut oil! For example, coconut oil can be used to replace the following personal care and beauty products.

• Makeup remover: Swipe on with a moist cotton ball. Wipe off with clean cotton ball or wet washcloth.
• Facial cleanser: Massage a dollop of coconut oil onto face and neck. Wash off with wet washcloth and pat dry.
• Body scrub: Mix equal parts coconut oil with organic cane sugar in a glass jar. Use the scrub on dry skin prior to your shower or bath.
• Facial scrub: Instead of sugar, mix coconut oil with baking soda, or oatmeal with a dash of cinnamon, for a gentle facial scrub.
• Shaving lotion: Apply a thin layer of coconut oil on area to be shaved, and shave as usual. The lauric acid in the coconut oil will also serve as an antiseptic for cuts that result from shaving.
• Face and body moisturizer: You can use it either by itself, or add your favorite essential oil. (Make sure you’re using a high quality essential oil that is safe for topical application.) The featured article6 also suggests whipping the coconut oil with an electric mixer to produce a fluffy moisturizer that stays soft and spreadable even in cooler temperatures.

When applied topically, coconut oil helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

• Eye cream: Apply a thin layer of coconut oil around your eyes to soften wrinkles and counteract thinning, sagging skin.
• Cuticle cream: Simply rub a small amount of coconut oil around your cuticles to soften dry areas.
• Deodorant: Applying a small amount of coconut oil directly onto your armpits can help keep odors at bay, courtesy of the oil’s antibacterial properties. If you prefer, you can add a small amount of baking soda, or make a homemade deodorant using coconut oil, baking soda and arrow root powder. For directions, see the second video above. DeliciousObsessions.com also lists additional deodorant recipes using coconut oil as the base.
• Bath soak: Adding coconut oil to your bath can help moisturize dry itchy skin. (Make sure to scrub your tub afterward to prevent slipping!). Make sure the water is warmer than 76 degrees Fahrenheit though, otherwise the oil will turn to a solid.
• Soap: Coconut oil is one of the base ingredients in many homemade soap recipes, such as this one by NourishingJoy.com
• Lip balm: You can either apply a small amount of coconut oil, as is, or make your own lip balm using coconut oil as one of the base ingredients. You can find all sorts of recipes online, but here’s one by The Liberated Kitchen.
• Toothpaste: Mixed with baking soda, coconut oil can replace your regular toothpaste. The baking soda will gently cleanse while the coconut oil’s antibacterial action may help keep harmful bacteria in check. For recipes using essential oils to spruce up your toothpaste, see DeliciousObsessions.com.
• Insect repellent: Mixing coconut oil with high quality essential oils may help keep biting insects at bay when applied to exposed skin. Effective choices include: peppermint, lemon balm, rosemary, tea tree oil, neem, citronella (Java Citronella), geraniol, catnip oil (according to one study, catnip oil is 10 times more effective than DEET), and/or clear vanilla extract.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

The Benefits of Eating Apples

Apples are packed with disease-fighting vitamins, antioxidants and more, making one of the top-ranked fruits for your health.

Eating apples has been linked to a lower risk of chronic diseases including type 2 diabetes, cancer, heart disease, and dementia.

Eating apples in their whole form, not juicing them, will give you the synergistic blend of nutrients and fiber the way nature intended, yielding greater health benefits than apple juice.

A wealth of research suggests that eating apples may impact your health in a number of beneficial ways:

1. Brain Health: Apples have been found to protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders, such as Alzheimer's disease.

2. Stroke: Eating apples is linked to a decreased risk of stroke.

3. Diabetes: Three servings of apples (and other fruits, such as blueberries and grapes) is linked to a lower risk of type 2 diabetes. This may be due to their beneficial role in blood sugar regulation, as apples contain compounds that may:

• Lessen absorption of glucose from your digestive tract.
• Stimulate beta cells in your pancreas to secrete insulin.
• Increase uptake of glucose from your blood by stimulating insulin receptors

4. Cancer: Apples have a number of properties that may help reduce the risk of cancer, including antimutagenic activity, antioxidant activity, anti-inflammatory mechanisms, antiproliferative and apoptosis-inducing activity, as well as "novel mechanisms on epigenetic events and innate immunity

According to the journal Planta Medica:

• "Apple products have been shown to prevent skin, mammary and colon carcinogenesis in animal models."
• "Epidemiological observations indicate that regular consumption of one or more apples a day may reduce the risk for lung and colon cancer.”

5. Heart Disease: Eating apples is associated with a lower risk of death from heart disease, an association that’s thought to be related to their content of antioxidant flavonoids.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

How Government Dietary Guidelines Promote Obesity & Chronic Disease

It’s important to realize that the government’s nutritional guidelines are in large part mirrored by agricultural subsidies. They’re NOT built upon sound nutritional science. In short, the reason you’re told to make grains the cornerstone of your diet is because that’s what farmers are paid to grow in the US. There’s a lot of it, and it’s inexpensive compared to healthier foods like vegetables, for which few subsidies are offered.

The wacky and nutritionally inappropriate 1992 Food Pyramid had grains as the largest bottom block of the pyramid, encouraging you to eat 6-11 servings of bread, cereal, rice and pasta each day. This excess of carbohydrates, most of them refined, is precisely the kind of diet that promotes fat accumulation and drives insulin resistance and related diseases, including diabetes, heart disease and cancer. At the very top of the pyramid was fats and sugar, and while sugar clearly belongs there, fats do not.

As mentioned earlier, most people would benefit from getting anywhere from 50 to 70 percent of their total calories from healthy fats. Saturated fats from animal and vegetable sources provide a number of important health benefits, and your body requires them for the proper function of your:

1. Cell membranes
2. Heart
3. Bones (to assimilate calcium)
4. Liver
5. Lungs
6. Hormones
7. Immune system
8. Satiety (reducing hunger)
9. Genetic regulation

The food pyramid was replaced with “MyPlate” in 2011, which slightly downplayed grains as the most important dietary ingredient, making vegetables the largest “slice.” One of its most glaring problems with MyPlate is that it virtually removed all fats from the equation! In fact, except for a small portion of dairy, which is advised to be fat-free or low-fat, fats are missing entirely.

There is no mention of the importance of dietary fats, even the "politically correct" ones like the monounsaturated fats in olive oil and nuts, such as pecans (canola oil is also in this category, but I advise avoiding it and using coconut oil instead). Even one of the most critical of all fats is absent from the plate, namely animal-based omega-3 fats. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year.

Studies Showing Saturated Fat is Not Associated with Increased Heart Disease Risk

As mentioned earlier, mounting scientific evidence supports saturated fat as a necessary part of a heart healthy diet, and firmly debunks the myth that saturated fat promotes heart disease. For example:

In a 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:

"In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."

A 2010 meta-analysis, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
Another 2010 study published in the American Journal of Clinical Nutrition found that a reduction in saturated fat intake must be evaluated in the context of replacement by other macronutrients, such as carbohydrates.

When you replace saturated fat with a higher carbohydrate intake, particularly refined carbohydrate, you exacerbate insulin resistance and obesity, increase triglycerides and small LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary efforts to improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics

Eat your Spinach

When you were a kid, how many times were you firmly reminded, “Eat your spinach!”?

Just as it was back then, it’s definitely important to make spinach a major staple in your diet…whether you think you like it or not.

For me, like many kids, spinach was pretty high on my “Gross, do I really have to eat this?” vegetable list (right up there with Brussels sprouts!).

I don’t know if it was just an aversion to the mushy-looking texture, or that it reminded me of grass that compelled me turn my nose up every time it was put on my plate. But it didn’t matter, because despite my defiance, my mom always said, “Eat it, it’s good for you”.

And I’m sure you already know how that story ended. Every single time. I’d eat my spinach (and my Brussels sprouts), and after all of the dinner-time drama, I still survived.

Like always, my mom was right. There is real scientific proof that there are a multitude of reasons why spinach is great for your health.

Spinach is actually regarded as one of the “healthiest foods in the world”! Who knew???

The general appearance of the soft leafy green vegetable may seem quite ordinary, but beneath it’s diminutive exterior, spinach hosts an unbelievable amount of powerful nutrients.

Spinach is packed full of Vitamins A, B1, B2, B6, and Vitamins C, E, and K, calcium, folate (the natural form of folic acid), copper, iron, magnesium, manganese, niacin, potassium, selenium, and zinc. And if that’s not enough, it’s also a good source of fiber and protein…and Omega-3 fatty acids. Whew!

So with all of that, what is spinach going to do for your body?

Bone Health

You might be surprised to know that Vitamin K is a big player when it comes to keeping your bones healthy. In fact, if you eat just one cup of fresh spinach leaves, you’ll be getting close to 200% of your daily value of Vitamin K.

But if you really want to kick things up a notch, boil the cup of spinach. Because cooking the spinach makes it 6 times more powerful, it’ll get you more than 1000% of the daily value!

However, spinach does have one little weakness. It contains oxalic acid, which unfortunately causes a problem when your body is trying to absorb calcium and iron.

But no worries, there’s an easy way to get around this inconvenience. Just include a food with some Vitamin C to accompany your fresh spinach, and all will be fine. Oranges, the obvious Vitamin C source, would be a good example.

But did you know that guava, kiwi fruit, papaya and strawberries each contain more Vitamin C than oranges? Other good Vitamin C sources are cantaloupe, red bell peppers, broccoli, and sweet potatoes. So there are plenty of options to accompany your spinach in order to achieve the maximum benefits for your bones.

Digestive Health

Spinach also provides awesome anti-inflammatory protection, especially for your digestive health. Scientific studies have shown that spinach contains molecules, known as glycoglycerolipids, that fend off inflammation that tries to attack the lining of your digestive tract

Aside from damaging your tummy, inflammation can cause many major health problems, and increase your cancer risk. But eating spinach can help protect you.

Compared to other phytonutrient containing veggies, spinach wins the prize, hands down! Researchers have discovered over 12 different flavonoids alone, and along with the carotenoids, these phytonutrients can reduce inflammation, as well as your risk for getting something more serious.

Skin Health

Your skin is the largest organ, covering the entirety of your outer body, but is often overlooked when it comes to considering our sense of general health.

Your skin can actually be showing you signs of a health problem that needs attention. So while you may not realize it, taking care of your skin is just as important as anything else when it comes to being healthy.

Spinach (of course) plays a role in protecting your precious outer layer. All of those vitamins and minerals can help ease dry, itchy skin, and improve your appearance giving you a healthy, radiant complexion.

The antioxidants and anti-inflammatory properties spinach provides also helps with those pesky wrinkles (an none of us want those, right?).

Eye Health

Spinach is abundant in lutein and zeaxanthin, the most important antioxidants when it comes to your eyes, particularly the retina and macula.

Researchers have seen an increase in lutein in those who consumed normal amounts of spinach in a day, suggesting that this leafy green may help in preventing age-related macular degeneration.

Heart Health

All of those phytonutrients, as well as other nutrients (Vitamin C and E, Beta-carotene, zinc and selenium, for example) also allow spinach to provide you with some major antioxidant benefits.eyes

Oxidative stress can wreak havoc on your body, resulting in numerous health problems, such as hypertension and artherosclerosis.

Research studies have found several peptides (small protein fragments) in spinach that can help lower blood pressure. These peptides, with the assistance of the antioxidants, aid in keeping your blood vessels healthy. And maintaining healthy blood vessels helps keep your heart healthy, by decreasing your risk of having high blood pressure and clogged arteries.

Before heading out to purchase spinach, here are a few tips you should consider:

1. Go organic. Spinach is one of those foods that are worth spending a little extra for. You really want to avoid consuming non-organic spinach, because a normal washing won’t necessarily remove the heavy coating of toxic pesticides.
2. Take your pick. There are actually 3 varieties of spinach that are usually available in most markets. There’s savoy spinach, (with crisp, creased curly leaves), smooth-leaf spinach, (with a flat, smooth and spade-shaped leaf), and semi-savoy (resembles savoy, but less wrinkly). Then there is baby spinach, likely considered the most popular of the spinach family. It has a mild and subtle flavor, and is perfect for salads.
3. Give it a good look-over. You’ll want to choose fresh, vibrant green spinach leaves, with no yellowing, wilting or bruising.
4. Skip the canned goods and freezer aisle. Fresh is always the way to go if you want the best flavor, texture, and health benefits.
5. Go toward the light. If you prefer the convenience of those bags and clear plastic containers, that’s perfectly okay. In fact, a study recently confirmed that baby spinach stored in a clear container, which allowed the leaves some light exposure, did not affect the integrity of the antioxidants. The 9 day study concluded that this type of storage, refrigerated at a consistent temperature of 39*F/4*C (comparable to your home fridge temp.), actually retained more of its nutrients than spinach that was stored in total darkness at the same temperature.
6. Eat it today. Consuming your spinach as fresh as possible (the day of purchase) is always best. But if you have leftovers, avoid washing it before storing it away. Moisture will spoil your spinach. To keep it fresh, place it in a resealable plastic bag or airtight plastic container, ensuring that you’ve removed all of the air from the bag/container.

Drink It Up

Enjoying a sip of spinach is shown to be the healthiest way to consume this veggie. Just blend it in with a few other veggies, toss in a fruit or two, and drink to your health. You can add that kiwi (or other fruit) for your vitamin C bonus, ice to chill, and even an avocado if you like a creamier texture.

Cook It Up

There are a couple of benefits for cooking your spinach, that you just can’t get from its raw form. Remember that oxalic acid? Cooking for just a minute (as in 60 seconds only) reduces that problem, without sacrificing the nutrients and flavor.

The other major benefit for cooking your spinach are some serious nutritional bonus points compared to when consuming it in the raw.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics