Eating for Health – The Nut Effect

Eating for Health – The Nut Effect

By: Mike Clark

For years, savvy dieters have shunned nuts because of their high-fat content. But dieters can rejoice. The heart-healthy fats, high fiber, and phytochemical content of nuts have catapulted these nutritious nuggets into health food heaven. The key is portion control.

Over the past several years, numerous studies have shown the healthful nature of nuts. Nuts are a powerhouse of good nutrition, packed with protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper, and antioxidants. And they help reduce the risks of heart disease and diabetes and help control weight.

Bad fats that pose health problems come primarily from saturated and trans fats, neither of which are found in most nuts. Instead, most nuts are loaded with good fats: — monounsaturated and polyunsaturated fats. Some nuts, such as walnuts, boast a rich source of heart-healthy omega-3 fatty acids, similar to salmon.

In July 2003, the FDA approved the first qualified health claim. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease, the FDA says.

Packaging for walnuts, peanuts, pecans, hazelnuts, almonds, and pistachios can now proudly make this claim. Cashews and macadamia nuts did not qualify for the health claim due to their higher fat content.

Pump Up the Heart

The healthy fats appear to be the secret nut ingredient that prevents heart disease. Adding to the power of the heart-healthy fats, the fiber in nuts has also been shown to lower cholesterol levels.

“Our epidemiological studies have shown eating about one ounce of nuts every day will reduce the risk of heart disease in the long run by 30%,” Frank Hu, MD, PhD, associate professor of nutrition and epidemiology at the Harvard School of Public Health, said in July 2003.

Nuts can also help lower LDL “bad” cholesterol and raise HDL “good” cholesterol. “Almost all types of nuts have high amounts of mono- and polyunsaturated fats, and when you substitute this kind of good fat for carbohydrates and saturated fat, your LDL will go down,” Hu said.

Stop Diabetes

There is an epidemic of type 2 diabetes in the U.S., but research suggests that nuts may lower the risk. Women who eat nuts at least five times a week had a 30% reduction in diabetes risk over women who never ate nuts, according to a study in the Nov. 27, 2002, issue of The Journal of the American Medical Association.

Researchers are not sure if it is the fiber, magnesium, healthy fat, or phytochemicals responsible for the lowered risk.

Dream Come True

To find a food that is delicious, nutritious, and filling is a dieter’s dream.

Several studies have shown that eating small amounts of nuts helps dieters lose weight because the fiber and protein help dieters feel full longer. Dieters are less like to overeat and more successful at losing weight.

Dieters also stick with their eating plans longer if nuts are included, according to a December 1999 study in the American Journal of Clinical Nutrition. Dieters did not feel like they were on a diet when they were allowed to eat nuts.

Other studies have shown that women who snack on nuts tend to weigh less than those who do not.

1 Ounce, Not 1 Pound

When you add nuts to your diet, you add the health benefits but you also add calories.

The goal is to eat nuts instead of other fat sources in the diet. Maureen Ternus, RD, nutrition expert for the International Tree Nut Council, recommends substituting nuts for other, less nutrient-dense foods.

“It is important to decrease calories from other sources, otherwise extra calories from nuts can negate the health benefits by leading to weight gain,” she advises.

A 1 oz serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy, monounsaturated fat.

The size of a 1 oz serving of nuts also varies depending on the type of nut. That’s about 47 shelled pistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.

Nutty Tips

People usually eat nuts on their own, by the handful, which can be a dangerous practice. You won’t feel deprived when you top your apple or celery slices with peanut butter. Keep portions small and avoid mindless eating:

• Pre-portion nuts in small bags — a great snack to take on the go or to the office.
• Choose nuts in the shell; you will probably eat fewer since it takes time to crack them.
• Take a handful and put the package away before you start munching.
• Sprinkle nuts on a soup or salad instead of croutons or cheese.
• Snack on nuts instead of pretzels or chips.
• Top yogurt with nuts instead of granola.

Add the delicious flavor and crunch of nuts to all kinds of foods from sweet to savory. Toasting them first will bring out their flavor and enhance a simple dish.

• Top hot or cold cereal with nuts for a nourishing breakfast.
• Sprinkle nuts on top of nonfat yogurt.
• Pasta comes alive when sprinkled with chopped nuts.
• Slivered almonds do wonders for everything from chicken to desserts.
• Add crunch and satiety to bread, pancakes, waffles, or muffins with nuts.
• Mix nuts with light cream cheese for a delicious spread.
• Add nuts to popcorn for a tasty snack.
• Enhance the flavor of steamed veggies with a handful of nuts.

Go nutty with 1 oz of nuts per day. You’ll reap all kinds of health benefits.

Hint: Get the metabolism going. This helps burn food. Over the long term, the more muscle tone you have, the more calories your body will burn all day long. So do not neglect resistance training. Some experts believe that aerobic exercise prevents this reduction in muscle mass. But the facts tell a different story. Several studies show that diet and aerobic exercise both lead to a drop in muscle tissue. Aerobic exercise won’t offset the loss in lean muscle caused by dieting.

When you lose weight by dieting, roughly 7 of every 10 pounds lost over a 12-week period come from fat. Adding aerobic exercise doesn’t prevent the loss of muscle. But it does reduce it slightly.

Mike Clark, Clinic Director

Healthy Hints for the Holidays (and non-holidays).

Eat a rainbow of colors and plenty of whole grains. Colorful produce and whole grains contain complex carbohydrates, a wealth of disease-fighting phytonutrients, very few calories, and virtually no fat. Fruits and vegetables are chock full of fiber, vitamins C, A, and K, folate, and potassium. The deeper the color, the richer the nutrients and the potential for greater health benefits.

Whole grains not only provide an excellent source of carbohydrate, vitamins, minerals, and fiber, but researchers have found more phytonutrients that help fight cancer, heart disease, and prevent diabetes. Whole grains are digested more slowly and therefore are more satisfying for a longer period of time. Read the label and choose foods made of 100% whole grains. We recommend you choose a wide variety of healthy carbohydrates to get all the vitamins and minerals you need each day. Look for whole grain sprouted cereals now available at HEB and other places.

Eat walnuts (or almonds or pecans). Olive oil and walnuts decrease the onset of inflammation and oxidation in the arteries after a high-fat meal, but walnuts preserve the blood vessels’ flexibility while olive oil does not, according to a recent study. The study attributed much of the beneficial effect to the alpha-linolenic acid found in walnuts. This nutrient is similar to the omega-3 fatty acids found in fish. Nuts also give you energy and help burn fat so are helpful for losing weight.
Remember: A hand-full not a can-full.

Fish Oil (Omega 3). The study points out that authorities such as the American Heart Association recommend that Americans eat at least two fish servings a week, preferable oily fish rich in omega-3 fatty acids. Omega-3s increase blood levels of HDL cholesterol, the “good” kind that helps keep arteries clear. Because of their health-promoting abilities, omega-3 fatty acids have received recognition from some of the top medical organizations in the world including, the American Heart Association, American Diabetes Association, World Health Organization, United Kingdom Scientific Advisory Committee on Nutrition, European Society for Cardiology, and The British Nutrition Foundation.

Mike Clark, Clinic Director

Can a High-Protein Diet Help You Lose Weight?

Can a High-Protein Diet Help You Lose Weight?

Low-carb diets are last year’s news, but high-protein diets are emerging as the latest aid in weight control. That’s because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates. Our clinical experience has verified that protein is best at satisfying hunger cravings. It  also helps build lean muscle.

What Studies Show

Participants in a study recently published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbohydrates (GOOD) accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake. REMINDER: Good carbohydrates include primarily vegetables and whole grains.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat (lipid) levels.

“Our research suggests that higher-protein diets help people better control their appetites and calorie intake,” says researcher Donald Layman, PhD, a professor at the University of Illinois at Urbana-Champaign.

“Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise … have an excellent potential to reduce blood lipids [and] maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.”

Reduce Belly Fat by Lowering Cortisol with DHEA

Reduce Belly Fat by Lowering Cortisol with DHEA.

Lifetime Health Weight Loss clients are well aware of the multiple benefits of DHEA, which range from increased energy and reduced heart disease risk to greater fat loss and better immune function. DHEA has also been shown to improve mood and reduce belly fat.

How does it reduce belly fat – and fat in general? It does this by helping to reduce the stress hormone cortisol.  Many of us have experienced an increase in what it is termed “emotional eating” when we are stressed. We may have also noticed that we do not sleep as well when we are stressed. Both of these experiences often lead to increase in belly fat.

Aging and Cortisol.

A third reason for increased belly fat — and an increase in weight overall — is aging. Cortisol, a naturally occurring hormone, is one of the few hormones whose levels in the body increase with age. This increase in cortisol can lead to potentially damaging consequences that have been linked to depression, Alzheimer’s disease, and other maladies.. An increase in cortisol can also lead to weight gain. DHEA, on the other hand, like most beneficial hormones, decreases with age.

Note: A low level of cortisol, or “cortisol resistance”, can lead to adrenal fatigue. Symptoms  of  adrenal fatigue include a very  low  energy,  loss of motivation and poor sleep quality.

A Critical Aspect of Lowering Belly Fat: Decrease Cortisol and Increase DHEA.

DHEA has been shown to be a repair hormone. When cortisol goes up, DHEA typically goes down. Both are produced in the adrenal glands. This imbalance can lead to adrenal fatigue. It can also lead to weight gain, particularly around  the middle. Adding  DHEA to your hormone program and/or  weight loss program can provide many benefits, including decreased cortisol  and decreased fat.

Lab Tests:

At Lifetime Health Weight Loss, we always recommend a  lab test to determine your  levels of DHEA. We also recommend a 24 hour cortisol test to check your stress levels. There is  no reason to “guess” about your health or to self-medicate.

Further, since DHEA is a hormone, we recommend the prescription form of DHEA and follow-up labs to determine how effectively your body is responding to the  treatment

For more information on DHEA, and Cortisol, visit www.nbhlifetimehealth.com.

HFCS (High-Fructose Corn Syrup)

A bit of information:

The consumption of HFCS increased more than 1000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. High-fructose corn syrup now represents greater than 40% of caloric sweeteners added to foods and beverages, and is the sole caloric sweetener used in soft drinks in the United States.

Watch Your Fish

Watch Your Fish

Fish with Highest and Lowest Mercury Levels

Higher levels of mercury found in mothers who eat more fish have been associated with birth defects, seizures, mental retardation, developmental disabilities and cerebral palsy. This is mostly the result of women having eaten fish when they were pregnant. Scientists believe that fetuses are much more sensitive to mercury exposure than are adults, although adults do suffer from varying degrees of brain damage from fish consumption.

Lifetime Health Weight Loss offers heavy metal  testing to determine your levels of mercury, lead and several other  metals.