Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Friday, October 17, 2014
Understanding Calories
One of the most commonly held diet myths is “To lose one pound of fat you need to create a deficit of 3,500 calories”. This is wrong at every level. First of all, one pound does not equal 3,500 calories. You will see this formula in government literature, in just about every diet book, in private health booklets and all over the internet. The next time you see it, or hear it, ask where it comes from. You will not get an answer.
The first part of the calorie formula is the assertion that one pound of fat contains 3,500 calories. You will struggle to find anyone who can demonstrate the precise calculation behind this, so I’ll offer this as a suggestion:
Putting these together, we can derive the sum that 454 grams of body fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).
3,555 is close enough to 3,500 you may think, until you see the absurdity of how precisely the formula is applied.
According to those who believe this formula, this difference of 55 calories (in this case from the calculation being approximate) would make five to six pounds difference a year. The National Obesity Forum web site states “one less (sic) 50 calorie plain biscuit per day could help you lose 5lbs (2.3kg) in a year – and one extra biscuit means you could gain that in a year!” No it won’t. I can’t even get an estimate of the formula to closer than 55 calories ‘out’. Even if the 3,555 were correct (and it isn’t), this would mean we all need a 55 calorie biscuit, no fewer, every day or we will be five pounds lighter in a year anyway. Every person who didn’t have that biscuit every day should have lost 141 pounds over the past 25 years.
With little effort I can find evidence in obesity journals that fat has anywhere between 8.7 and 9.5 calories per gram. The same (1911) obesity journal that says that human fat tissue can be 87% lipid also says that it may be 72% lipid.
Taking the extremes of these, we can establish a range whereby one pound of fat could contain anywhere between 2,843 and 3,752 calories. Given that it is currently held that one pound is 3,500 calories we could (according to this formula) inadvertently gain 80 pounds every year at the low end of the calculation and lose almost 30 pounds in the same year if one pound is 3,752 calories. Don’t worry about any of this – because the formula doesn’t hold at any other level either.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
The first part of the calorie formula is the assertion that one pound of fat contains 3,500 calories. You will struggle to find anyone who can demonstrate the precise calculation behind this, so I’ll offer this as a suggestion:
- One pound equals 454 grams (decimal places aside, this is a fact);
- Fat has nine calories per gram (this is the universally accepted conversion, but it is an estimate and significantly rounded down from even the original estimate);
- Human fat tissue is approximately 87% lipid (this is a widely accepted conversion, but it is also an estimate).
Putting these together, we can derive the sum that 454 grams of body fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).
3,555 is close enough to 3,500 you may think, until you see the absurdity of how precisely the formula is applied.
According to those who believe this formula, this difference of 55 calories (in this case from the calculation being approximate) would make five to six pounds difference a year. The National Obesity Forum web site states “one less (sic) 50 calorie plain biscuit per day could help you lose 5lbs (2.3kg) in a year – and one extra biscuit means you could gain that in a year!” No it won’t. I can’t even get an estimate of the formula to closer than 55 calories ‘out’. Even if the 3,555 were correct (and it isn’t), this would mean we all need a 55 calorie biscuit, no fewer, every day or we will be five pounds lighter in a year anyway. Every person who didn’t have that biscuit every day should have lost 141 pounds over the past 25 years.
With little effort I can find evidence in obesity journals that fat has anywhere between 8.7 and 9.5 calories per gram. The same (1911) obesity journal that says that human fat tissue can be 87% lipid also says that it may be 72% lipid.
Taking the extremes of these, we can establish a range whereby one pound of fat could contain anywhere between 2,843 and 3,752 calories. Given that it is currently held that one pound is 3,500 calories we could (according to this formula) inadvertently gain 80 pounds every year at the low end of the calculation and lose almost 30 pounds in the same year if one pound is 3,752 calories. Don’t worry about any of this – because the formula doesn’t hold at any other level either.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
Thursday, October 9, 2014
Connection Between Sugar and Chronic Disease
A recent study published in the peer-reviewed journal JAMA Internal Medicine4 examined the associations between added sugar consumption and cardiovascular disease (CVD) deaths. The study did not include naturally occurring sugars in the diet, focusing only on added sugars. The study, which thankfully has met with robust media coverage,5, 6, 7, 8 found that:
The risk was nearly TRIPLED among those who consumed 25 percent of their daily calories from added sugar. At present, about 600,000 Americans die of heart disease each year,9 and it's the leading cause of death among both sexes. Not surprisingly, the authors concluded that:
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
- Among American adults, mean percentage of daily calories from added sugar increased from 15.7 percent in 1988-1994 to 16.8 percent in 1999-2004
- Mean percentage of daily calories from added sugar decreased to 14.9 percent in 2005-2010
- Most adults (just over 71 percent) get 10 percent or more of their daily calories from added sugar
- Approximately 10 percent of American adults got 25 percent or more of their daily calories from added sugar in 2005-2010
- The most common sources of added sugar are sugar-sweetened beverages, grain-based desserts, fruit drinks, dairy desserts, and candy
The risk was nearly TRIPLED among those who consumed 25 percent of their daily calories from added sugar. At present, about 600,000 Americans die of heart disease each year,9 and it's the leading cause of death among both sexes. Not surprisingly, the authors concluded that:
"Most US adults consume more added sugar than is recommended for a healthy diet.
We observed a significant relationship between added sugar consumption and increased risk for CVD mortality."
We observed a significant relationship between added sugar consumption and increased risk for CVD mortality."
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
Understanding Your Calories
Fact: It not about counting Calories it's understanding what those calories really are and how your digestive system reacts to them!
To Optimize Your Health, Pay Attention to the SOURCE of Your Calories
In order to curb the current obesity epidemic, we do not need more accurate reporting of calories; we need to start focusing on eating the right kind of calories. I firmly believe that the primary keys for successful weight management and optimal health are:
Healthful fat can be rich in calories, but these calories will not affect your body in the same way as calories from non-vegetable carbs. As explained by Dr. Robert Lustig, fructose in particular is "isocaloric but not isometabolic." This means you can have the same amount of calories from fructose or glucose, fructose and protein, or fructose and fat, but the metabolic effect will be entirely different despite the identical calorie count. Eating dietary fat isn’t what’s making you pack on the pounds. It’s the sugar/fructose and grains that are adding the padding.
So please, don’t fall for the low-fat myth, as this too is a factor in the rise in chronic health problems such as heart disease and Alzheimer’s. Your brain, heart and cardiovascular system need healthy fat for optimal functioning. In fact, emerging evidence suggests most people need at least half of their daily calories from healthy fat, and possibly as high as 70 percent. Add to that a small to medium amount of high-quality protein and plenty of vegetables. You actually need very few carbs besides vegetables; so you see, the federal guidelines are about as lopsided as they could be... pushing you toward obesity and poor health, if you follow them.
Many do not realize this, but frequent hunger may be a major clue that you're not eating correctly and are using carbs as your primary fuel. Not only is it an indication that you're consuming the wrong types of food, but it's also a sign that you're likely consuming them in lopsided ratios for your individual biochemistry, and the timing of your eating may benefit from adjustment. Fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, thinking you "can't do without the carbs," remember this is a sign that you haven't replaced them with sufficient amounts of fat. So go ahead and add a bit more. You do want to make sure you're adding the correct types of fat though. And vegetable oils like canola and corn oil, with the National Institutes of Health (NIH) recommends is NOT on the healthy list… Sources of healthy fats include:
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
To Optimize Your Health, Pay Attention to the SOURCE of Your Calories
In order to curb the current obesity epidemic, we do not need more accurate reporting of calories; we need to start focusing on eating the right kind of calories. I firmly believe that the primary keys for successful weight management and optimal health are:
- Severely restricting carbohydrates (sugars, fructose, and grains) in your diet
- Increasing healthy fat consumption
- Unlimited consumption of non starchy vegetables. Because they are so low calorie, the majority of the food on your plate will be vegetables
- Limit the use of protein to less than one gram per pound of lean body mass weight, not total body weight. In order to know this you must know your body fat percentage.
Healthful fat can be rich in calories, but these calories will not affect your body in the same way as calories from non-vegetable carbs. As explained by Dr. Robert Lustig, fructose in particular is "isocaloric but not isometabolic." This means you can have the same amount of calories from fructose or glucose, fructose and protein, or fructose and fat, but the metabolic effect will be entirely different despite the identical calorie count. Eating dietary fat isn’t what’s making you pack on the pounds. It’s the sugar/fructose and grains that are adding the padding.
So please, don’t fall for the low-fat myth, as this too is a factor in the rise in chronic health problems such as heart disease and Alzheimer’s. Your brain, heart and cardiovascular system need healthy fat for optimal functioning. In fact, emerging evidence suggests most people need at least half of their daily calories from healthy fat, and possibly as high as 70 percent. Add to that a small to medium amount of high-quality protein and plenty of vegetables. You actually need very few carbs besides vegetables; so you see, the federal guidelines are about as lopsided as they could be... pushing you toward obesity and poor health, if you follow them.
Hunger Can Be Used as a Guide to Determine How Much Fat You Need
Many do not realize this, but frequent hunger may be a major clue that you're not eating correctly and are using carbs as your primary fuel. Not only is it an indication that you're consuming the wrong types of food, but it's also a sign that you're likely consuming them in lopsided ratios for your individual biochemistry, and the timing of your eating may benefit from adjustment. Fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, thinking you "can't do without the carbs," remember this is a sign that you haven't replaced them with sufficient amounts of fat. So go ahead and add a bit more. You do want to make sure you're adding the correct types of fat though. And vegetable oils like canola and corn oil, with the National Institutes of Health (NIH) recommends is NOT on the healthy list… Sources of healthy fats include:
- Olives and olive oil
- Coconuts and coconut oil
- Butter made from raw grass-fed organic milk
- Raw nuts, such as almonds or pecans
- Organic pastured egg yolks
- Avocados
- Grass-fed meats
- Palm oil
- Unheated organic nut oils
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
The Potential Advantages of Intermittent Fasting
It could be the answer to your weight loss issues, then again maybe not...
Intermittent fasting or “scheduled eating” is a powerful strategy for shedding excess weight and reducing your risk of chronic diseases like diabetes, heart disease, and cancer.
Three major mechanisms by which fasting benefits your body include increased insulin sensitivity and mitochondrial energy efficiency; reduced oxidative stress; and increased capacity to resist stress, disease, and aging.
A recent human study confirmed that intermittent fasting was actually more effective for weight loss and improving insulin resistance than daily calorie restriction.
Intermittent fasting can also dramatically boost human growth hormone production, reduce inflammation, and lessen free radical damage—all of which have beneficial effects on your health.
To get started, consider skipping breakfast, and avoid eating at least three hours before you go to sleep. This should effectively restrict your eating to an 8-hour window or less each day.
This is not for everyone, if you are training 3 or more days a week consistently intermittent Fasting may not fit your lifestyle. However if you're stuck on a weight loss plateau you may want to give this method a shot. You will still need to eat the required calories your body needs for you BMR, this is not a starvation program. You simply spread your caloric needs out over a 6-8 hour time span and stick to only eating during that time frame. It is recommended that you skip breakfast and perform some form of cardio exercise in the morning hours before eating the first meal of the day. Once you begin eating the time clock is rolling and you need to stop eating within 6-8 hours of the first meal.
Important: Fasting does not help at all if you are eating junk food, fast foods or foods that are processed and loaded with sugar. You must be eating a balanced diet of healthy fats, carbs and proteins. The ketogenic diet is also good to use during intermittent fasting as it will reduce your cravings and eliminate hunger much faster than a traditional program.
Intermittent Fasting has it's advantages and can be used to get past sticking points but it is not a program that many people will continue for an extended period. I suggest you use this program to get past sticking points and rotate it in and out of your life. Remember the body adapts to what we do on a regular basis and sometimes it is a good idea to make changes.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
Intermittent fasting or “scheduled eating” is a powerful strategy for shedding excess weight and reducing your risk of chronic diseases like diabetes, heart disease, and cancer.
Three major mechanisms by which fasting benefits your body include increased insulin sensitivity and mitochondrial energy efficiency; reduced oxidative stress; and increased capacity to resist stress, disease, and aging.
A recent human study confirmed that intermittent fasting was actually more effective for weight loss and improving insulin resistance than daily calorie restriction.
Intermittent fasting can also dramatically boost human growth hormone production, reduce inflammation, and lessen free radical damage—all of which have beneficial effects on your health.
To get started, consider skipping breakfast, and avoid eating at least three hours before you go to sleep. This should effectively restrict your eating to an 8-hour window or less each day.
This is not for everyone, if you are training 3 or more days a week consistently intermittent Fasting may not fit your lifestyle. However if you're stuck on a weight loss plateau you may want to give this method a shot. You will still need to eat the required calories your body needs for you BMR, this is not a starvation program. You simply spread your caloric needs out over a 6-8 hour time span and stick to only eating during that time frame. It is recommended that you skip breakfast and perform some form of cardio exercise in the morning hours before eating the first meal of the day. Once you begin eating the time clock is rolling and you need to stop eating within 6-8 hours of the first meal.
Important: Fasting does not help at all if you are eating junk food, fast foods or foods that are processed and loaded with sugar. You must be eating a balanced diet of healthy fats, carbs and proteins. The ketogenic diet is also good to use during intermittent fasting as it will reduce your cravings and eliminate hunger much faster than a traditional program.
Intermittent Fasting has it's advantages and can be used to get past sticking points but it is not a program that many people will continue for an extended period. I suggest you use this program to get past sticking points and rotate it in and out of your life. Remember the body adapts to what we do on a regular basis and sometimes it is a good idea to make changes.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
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:
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:
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
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
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
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
Wednesday, October 1, 2014
How Leptin Resistance Causes Obesity
In order for you to significantly gain weight, you must first become leptin resistant. Leptin is a hormone that helps you regulate your appetite. When your leptin levels rise, it signals your body that you’re full, so you’ll stop eating.
However, as you become increasingly resistant to the effects of leptin, you end up eating more. Many people who are overweight also have an impairment in their body’s ability to oxidize fat, which leads to a low-energy state.
Refined sugar (in particular fructose) is exceptionally effective at causing leptin resistance in animals, and it’s very effective at blocking the burning of fat. When you give fructose to animals, they lose their ability to control their appetite, they eat more, and they exercise less.
Research also reveals that fructose has effects independent of this mechanism to induce this metabolic syndrome. Whereas fructose increases weight through the standard mechanism of stimulating more food intake and blocking the burning of fat, even when you control caloric intake, fructose can affect body composition.
This is because when you eat fructose, you actually generate more fat in your liver for the same amount of energy intake, compared to other types of sugar... For example, if you calorically restrict an animal but give it a high-fructose diet or a high-sugar diet, it will still produce fatty liver and will still become insulin resistant.
The goal in maintaining a healthy body weight or to drop body fat is to limit your intake of fructose as much as possible and never exceed 15 grams of fructose in a 24 hour period.
It is important to understand that sugar and in particular fructose is addictive, in fact it effects the brain the exact same way as cocaine or heroine does.
Unfortunately the food industry has created the greatest epidemic of obesity and obesity related disease in the history of the world with a simple little product called, "SUGAR".
It is up to us to control our own cravings and avoid the addictive grasp of sugar. The FDA will never restrict it, there is far too much money being made from sugar and the diseases it creates.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
However, as you become increasingly resistant to the effects of leptin, you end up eating more. Many people who are overweight also have an impairment in their body’s ability to oxidize fat, which leads to a low-energy state.
What drives this basic process? Why do you become leptin resistant in the first place?
Refined sugar (in particular fructose) is exceptionally effective at causing leptin resistance in animals, and it’s very effective at blocking the burning of fat. When you give fructose to animals, they lose their ability to control their appetite, they eat more, and they exercise less.
Research also reveals that fructose has effects independent of this mechanism to induce this metabolic syndrome. Whereas fructose increases weight through the standard mechanism of stimulating more food intake and blocking the burning of fat, even when you control caloric intake, fructose can affect body composition.
This is because when you eat fructose, you actually generate more fat in your liver for the same amount of energy intake, compared to other types of sugar... For example, if you calorically restrict an animal but give it a high-fructose diet or a high-sugar diet, it will still produce fatty liver and will still become insulin resistant.
- It stimulates weight gain through its effects on your appetite and by blocking the burning of fat.
- It also changes your body composition to increase body fat even when you are on a caloric restriction.
The goal in maintaining a healthy body weight or to drop body fat is to limit your intake of fructose as much as possible and never exceed 15 grams of fructose in a 24 hour period.
It is important to understand that sugar and in particular fructose is addictive, in fact it effects the brain the exact same way as cocaine or heroine does.
Unfortunately the food industry has created the greatest epidemic of obesity and obesity related disease in the history of the world with a simple little product called, "SUGAR".
It is up to us to control our own cravings and avoid the addictive grasp of sugar. The FDA will never restrict it, there is far too much money being made from sugar and the diseases it creates.
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.
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.
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.
Magnesium aids in transporting calcium and potassium across cell membranes. These nutrients help promote normal heart rhythm and muscle contraction, according to NaturalNews.
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:
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:
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
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
8 Things That Could Cause Neck & Back Pain
8. Flip-Flops
They’re a summer staple for many, but the structure of the shoe, including having to “hold” it on with your toes as you take each step, actually alters your gait. Not only can this cause issues with your lower legs, knees and hips, but also wearing flip-flops can cause back pain.
7. Your Wallet
Do you keep your wallet in your back pocket? Sitting on this can throw your spine out of alignment, leading to muscle imbalances and tension that cause back and neck pain. A wallet in your back pocket can also compress your sciatic nerve, leading to sciatica and its related pain in your lower back or legs.
6. Your Couch
If you slouch or sit in an uncomfortable position, your muscles and ligaments can become overstretched, fatigued and strained over time.
Sitting actually puts more pressure on your back than standing, and when done for long periods, especially in an improper position such as with your neck craned to see the television, it creates muscle imbalances that are at the root cause of many cases of back and neck pain.
5. Shoulder and Piggyback Rides
Carrying your child on your shoulders or via piggyback is practical and fun, but the lifting process can easily stress and strain your back, neck and shoulders. Over time, this simple act can lead to muscle imbalances that cause chronic pain.
4. Sleeping on Your Stomach
This is arguably one of the worst positions to sleep in from a pain perspective, as it forces your head to turn to one side or the other, virtually guaranteeing that you’ll wake up with a sore and stiff neck. Ideally, try to sleep on your back or side instead, but if you’re a devout stomach sleeper, a soft thin pillow that allows your head and neck to stay in a straight line with your spine is best.
3. Neckties
If your necktie is too tight, it can easily increase muscle tension in your back, neck and shoulders. How tight is too tight? If you can’t slip a finger between your neck and your shirt collar, your tie is too tight.
2. The Wrong Chair
The average American spends anywhere from eight to 12 hours a day sitting, but doing so in a chair that causes you to sit up straight at a 90-degree angle can actually cause chronic back problems.
This is because sitting too upright places strain on your spine, which in turn causes your spinal disks to move and become misaligned. Many office chairs on the market will, unfortunately, keep your posture fixed in the 90-degree position, thereby potentially making your back pain worse.
Ideally, your chair should be designed in such a way that it reclines slightly and prevents you from slouching; only the best ergonomic chairs will do this.
1. A Long Commute
Do you spend a lot of time driving? If so it’s imperative that your seat is at the proper angle to your steering wheel to avoid back and neck strain. If you slouch forward at all in order to drive, muscle imbalances will inevitably result, and these are a key underlying factor in many cases of back and neck pain.
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.
Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics
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.
- 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.
- 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).
- 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.
- 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.
- 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
- 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.
- 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
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