By Carol Chuang, MS, CHC, CMTA

If you think that eating fat makes you fat, then you don't understand how the body works.
 
Weight loss merely by calorie and fat restriction does not guarantee fat burning. After a while, you will reach a weight-loss plateau, beyond which you simply can't lose any more weight.
 
Eating fat does not make you fat. A high carbohydrate diet is the reason for your weight gain, and insulin is the hormone ultimately responsible for body fat storage.

• When you eat a carb-rich meal, within a very short time, it is digested, absorbed, and converted to glucose in the bloodstream. Your pancreas rapidly produces a large amount of insulin to take the excess glucose out. It is converted first into glycogen, a form of starch, which is stored in the liver and muscles. But the body can only store a limited amount of glycogen, so all other excess glucose is stored as body fat - saturated fat. This is how you put on weight and this is why you have such a hard time losing fat.

• High insulin levels also suppress two important hormones - glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is essential for muscle development and building of new muscles. Both are vital for proper weight management. 

If eating carbs trigger an insulin response, does it mean that we should not eat carbs at all?
 
Not exactly.

First of all, some people have a higher tolerance for carbohydrates than others due to genetic differences in their ability to metabolize various foods into energy.

According to Metabolic Typing, there are three general classifications of body types: the Carb, Protein, and Mixed Types. Carb Types can tolerate and eat relatively more carbs than the Mixed and Protein Types. If you eat more carbs than your metabolism calls for, you will have a tendency to store fat and gain weight. Hence, it is advisable to find out more about your own unique body chemistry and learn how to eat according to your body type so that you can give your body the fuel it needs to run optimally.

Secondly, not all carbs are created equal
 
What distinguishes between good and bad carbs is the fiber. Good carbs are fiber carbs and bad carbs are non-fiber carbs. 

• Alcohol is processed by the liver which metabolizes alcohol into acetate, and finally into carbon dioxide and water. Although alcohol is not metabolized into sugar, the problem with alcohol is that it is processed in the body before the proteins, fats, and carbs, hence, it slows down the fat burning process. Therefore, over consumption of alcohol can ultimately add pounds to the body.

Moreover, alcohol itself has no nutrients and is high in calories (7 calories per gram), almost as much as fat (9 calories per gram) and much more than carbs or protein (4 calories per gram).

Fiber carbs are good for you because they do not result in a significant rise in insulin.

• Above-ground vegetables, such as asparagus, broccoli, cauliflower, green beans, kale, and spinach have the lowest GI and are nutrient-rich and low in starch. They are your first choice for carbohydrates.
   
  
• Beans, fruits, and root vegetables, such as carrots, sweet potatoes, and winter squashes, are higher in carbohydrate content and GI. However, because they are a good source of fiber and are full of nutrients, they are your second choice for carbohydrates.
   
  
• Whole grains, such as rye, barley, quinoa, oats, wheat, and brown rice, contain fiber and nutrients but are relatively high in GI. Therefore, it is best to limit the consumption of grains in your diet to prevent excessive fat storage. Whole grains are your third choice for carbohydrates.

   By Carol Chuang, MS, CHC, CMTA

Holiday means a lot of parties, family gatherings, and plenty of food. It is not too hard to end up eating or drinking too much. On average, people gain 1-2 pounds during the holidays. 1-2 pounds is not a big deal. The problem is most people end up keeping that weight, and 10 years later you are 10-20 pounds heavier.

There are a lot of temptations around this time of the year - delicious holiday meals, pies, cookies, etc. But with a little help, you can avoid gaining extra pounds during the holidays.

NUTRITION TIPS FOR THE HOLIDAYS

1. Be realistic                                                         

Instead of trying to lose weight over the holidays, just strive to maintain your weight.

2. Don't skip meals

Many people believe that if they skip breakfast or lunch, they can save the calories for the holiday dinner. That sounds like a good idea, but skipping meals will make you really hungry. When surrounded by high calorie holiday treats, it is more likely that you will turn into a raving eating-machine and end up consuming more calories that you have saved earlier in the day.

Don't skip meals, just eat sensibly. Have a bowl of whole grain cereal with some almonds, fruits and low fat milk for breakfast. For lunch, have a big salad with some lean protein or a sandwich made with whole grain bread. This will keep your body fueled throughout the day.

3. If hungry, eat a snack before the party

It is not advisable to go to a party starving. You are better off having a nutritious snack before you go. A high fiber snack will keep you full and you might not eat as much at the party. A small salad, a piece of fruit, a cup of vegetable soup, a small bowl of cereal or oatmeal will curb the hunger.

4. Bring healthy food to parties

If you are bringing food to a party, bring something healthier so that you can eat it without feeling guilty. Salads, vegetarian lasagna, hummus with cut up vegetables are some good choices.

5. Cook healthier foods

If you are hosting, prepare healthier versions of traditional recipes. Please see the section below on Healthy Holiday Cooking Tips.

6. Use a smaller plate

Studies have shown that people who use smaller plates generally eat less. It is also more satisfying to see that you have a full plate of food even though you are using a smaller plate.

7. Make smarter choices of food

Load up the plate with healthy vegetables, fruits, whole grain crackers, and lean meats. Beware of cream-based soups or sauces, stuffing and gravy loaded with fatty ingredients, and pumpkin desserts with tons of cream, butter, and sugar.

Eat smaller amounts of the less healthy foods that you love. No one wants to feel deprived, so look over the buffet or serving table and pick out something that you really would enjoy. Take a small portion and savor it slowly.

8. Chew your food and pace yourself

Savor every bite of your food. Chew each bite thoroughly before you swallow. Avoid gulping it down as if someone is trying to steal it from you. This will give your stomach time to register the feeling of fullness. Set your fork down between bites. Have a sip of water. Relax and enjoy your company and the conversation.

9. Drink plenty of water

Mild dehydration can give you the feeling of hunger. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down the alcohol consumption. When you drink too much alcohol, you are prone to overeat too.

10. Watch out for seasonal beverages

Hot toddies may keep you warm at night, but these hot drinks, along with hot chocolate, pumpkin-spice lattes, eggnog, and apple cider are a quick and easy way to take in a lot of extra calories. A 16-oz Starbuck's pumpkin spice latte with 2% milk and whipped cream packs 380 calories, while the same size caramel apple cider has 410 calories.

11. Don't hang around the buffet table

Once you have gotten your food, move to a different part of the room. As they say - out of sight, out of mind. At least, you will have to think about what you have to do before refilling your plate.

12. Give away leftovers to guests

Offer your guests to take home some of the leftovers or politely decline to take them home. You do not want to have a lot of unhealthy foods sitting in your fridge because it is just too much temptation for the next day.

13. Ask for support

Tell your family and friends that you are trying to avoid gaining weight during the holidays. Ask for their support and encouragement.

14. Keep exercising

Exercise is a great way to control your weight and reduce stress during the holidays. Keep your exercise routines going, that way the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, it still keeps you in the routine. Because once you stop, it's very difficult to start up again.

15. Don't beat yourself up, just get back to healthy eating

Forgive yourself and make sure your next meal or snack is a healthy one, and the next meal after that, and the next one, and so on.

Rule No. 1 is to enjoy the autumn harvest simply prepared without lots of extra fat and sugar. A roasted sweet potato is so delicious it really doesn't need the extra butter, brown sugar, nuts, and marshmallows. Simple peel the sweet potatoes and cut them into smaller pieces. Toss with a little olive oil, sea salt, pepper, and herbs (e.g. rosemary, thyme). Roast in 400-degree oven for about 25 minutes until golden brown.

2. Use butter, cream, and cheese sparingly

Instead of using cream or full-fat milk, try substituting with non-fat evaporated skim milk. It gives the food richness without all the extra calories and cholesterol. This works for soups, sauces, as well as mashed potatoes.

Instead of butter, add herbs and garlic to mashed potatoes to give it more flavor. Substitute sour cream with a low-fat version or try low-fat yogurt.

When using cheese, instead of putting in large quantities of mild cheeses, try grating some fresh Parmesan cheese on top for flavor. By using a stronger cheese, you can get away with using less.

3. Serve whole grain

Whole grain breads and rolls are much better for you than the bleached whites; the same goes for rice. Be adventurous, go for wild rice, whole wheat couscous, or quinoa.

4. Cook the stuffing separately

Cooking the stuffing inside the turkey means absorbing all the grease from the turkey. By baking it in a separate dish allows you to control the amount of added fat. Make a low-fat stuffing by adding fruits, vegetables, and stock. Flavor it with lots of fresh herbs.

5. Use prosciutto instead of bacon

Prosciutto is dry-cured Italian ham. Thinnly sliced prosciutto can be used like bacon for flavor. It has much less fat than the regular bacon. Turkey bacon is another option. Look for nitrite/nitrate-free prosciutto and turkey bacon.

6. Try applesauce for baking

Substitute 1/3 to 1/2 of the amount of oil called for in a recipe with applesauce. Most people will not be able to tell the difference.

7. Use natural sweeteners

Instead of white refined sugar, use maple syrup, honey, agave nectar, or brown rice syrup. These natural sweeteners are much more nutritious and have a lower Glycemic Index (GI) than white sugar. Agave nectar has the lowest GI among all sweeteners.

8. Avoid frying your foods

Grilling, baking, and broiling are much healthier options. Just don't char the meats too much.

9. Serve a crustless, low-fat pumpkin dessert

Pumpkin layer cakes, pies, cheesecakes, and bread puddings turn the vitamin A-rich pumpkin into a decadently fattening dessert. Serve a crustless, low-fat pumpkin custard by using fat-free evaporated milk and natural sweeteners.

In 1913 soy was listed in the U.S. Department of Agriculture handbook not as a food but as an industrial byproduct.

Is Soy A Health Food?
by Carol Chuang, MS, CHC, CMTA

Brilliant marketing has skyrocketed soy food sales in the U.S. from a fringe market of $300 million in 1992 to nearly $4 billion in 2007. However, increasing evidence confirms that soy is NOT the health food that it has been promoted to be. In 2006 the American Heart Association stopped supporting the health claims about soy endorsed by the U.S. government.
 
Just because soy is of vegetable origin does not necessarily make it healthy. The chemical makeup of soy raises many health concerns which I will point out in this newsletter.

 

The only exception is fermented soy products which include:

• Tempeh, a fermented soybean cake with a firm texture and nutty, mushroom-like flavor
• Miso, a fermented soybean paste with a salty, buttery texture
• Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor. It contains nattokinase, a very powerful blood thinner, and a beneficial bacteria called bacillus subtilis.
• Soy sauce or tamari

All other unfermented soy products, including soy formula, soy milk, soy burgers, soy ice cream, soy snacks, soy cheese, tofu, and edamame, should not be a staple of your diet.
 
The following are 8 reasons why soy is NOT a health food.
 
Potential Health Problems With Soy

 

1. GMO Soy
 
More than 80% of soy plants grown in the U.S. are genetically modified organisms (GMO) and are grown on farms that use toxic pesticides and herbicides like Roundup. In fact, soybeans contain one of the highest levels of pesticide contamination of all foods.
 
2. Soy Allergy
 
It is a very common type of food allergy which occurs mostly in infants and children and in some adults. People with asthma and peanut allergy can be very sensitive to soy. Reactions range from itching and a few hives to abdominal pain, diarrhea, breathing problems, and swelling of the throat.
 
3. Trypsin Inhibitors Interfere With Protein Digestion
 
Normal cooking does not de-activate the trypsin inhibitors in soy. These inhibitors deter the enzymes needed for protein digestion and can lead to gastric distress and protein deficiency, resulting in pancreatic impairment.
 
In precipitated products like tofu, trypsin inhibitors concentrate more in the soaking liquid than the bean curd. Therefore, tofu poses less digestive problems and can be consumed occasionally in small quantity.
 
Edamame beans, the young immature soybeans, also contain less trypsin inhibitors than the dried, mature soybeans. Hence, edamame causes less digestive disruption than foods made from soybeans.
 
4. Hemagglutinin Promotes Blood Clots
 
Hemagglutinin in soy causes red blood cells to clump together so that they cannot properly absorb oxygen for distribution to the body's tissues. Therefore, contrary to popular belief, high soy consumption is not conducive to maintaining good cardiac health. People with heart disease should avoid eating soy foods.
 
5. Goitrogens Impair Thyroid Function
 
Soy contains goitrogens that suppress the function of the thyroid gland by interfering with iodine uptake. People who have low thyroid function should limit their consumption of foods made with soy.

 

6. Phytic Acid Blocks Absorption Of Minerals

 
Soybean has one of the highest phytate levels of any grain or legume. The phytic acid in soy is also highly resistant to soaking and long, slow cooking.

Phytic acid prevents the absorption of minerals like calcium, magnesium, copper, iron, and zinc, all of which are co-factors for optimal biochemistry in the body. Hence, vegetarians who consume mainly tofu and soy foods as a substitute for meat and dairy products risk severe mineral deficiencies.

However, when precipitated soy products like tofu are consumed with meat, the mineral-blocking effects of the phytates are reduced. That's why the traditional Japanese meals which always serve a small amount of tofu as part of a mineral-rich fish broth, followed by a serving of meat or fish makes a lot of sense.

7. Phytoestrogens Disturb Hormonal Balance

 

Phytoestrogens are estrogen hormone-like chemicals found in plants. Soy contains high levels of isoflavones which are a group of phytoestrogens. Isoflavones mimic the natural estrogens produced by the human body as well as the synthetic estrogens found in contraceptive pills. The human body simply mistakes them for hormones.

Therefore, never feed your baby a soy formula. Many babies who are allergic to cow's milk switch to a soy-based formula with isoflavones. A baby fed soy will receive, through the isoflavones, the equivalent of approximately one to two birth control pills per day! The result can be very damaging.

Moreover, the same applies to children. Little girls who are overly estrogenized in this way may go through premature puberty and little boys may experience delayed or arrested puberty.

Researchers also found that soy may increase the chances of estrogen-dependent breast cancer in some women.

Soy may also affect a woman's hormonal balance. Drinking even two glasses of soy milk daily for one month has enough phytoestrogens to alter the menstrual cycle in certain women.

Lastly, the use of soy for treating menopausal symptoms such as hot flashes and night sweats has been inconclusive. Although Asian cultures have demonstrated benefit from consuming soy products, most of the soy consumed is fermented (like tempeh, natto, miso, and soy sauce). Eating highly processed tofu or drinking several glasses of soy milk a day will not bring the same benefits as the fermented soy foods.

8. Avoid Soy Protein Isolate (SPI) And Textured Vegetable Protein (TVP)

 

SPI and TVP are the key ingredients in most soy foods like imitate meat (such as soy dogs and soy burgers) and dairy products (such as baby formulas and some brands of soy milk). These are highly processed foods made in industrial factories.

During the acid washing process which takes place in aluminum tanks, high levels of aluminum leaches into the final product. As a result, soy-based formula has over 10 times more aluminum than conventional milk-based formulas and 80 times more manganese than human breast milk. At these potentially toxic levels, no babies should ever be put on soy formulas.

In addition, nitrites, which are potent carcinogens, and a toxin called lysinoalanine are formed during the spray-drying and alkaline processing of SPI and TVP.

Finally, numerous artificial flavorings, particularly MSG, are added to SPI and TVP to mask their strong beany taste and to impart the flavor of meat.

Therefore, avoid all soy foods containing soy protein isolate and textured vegetable protein.

 

Recommendations For Vegetarians

 

Instead of relying on soy as a major protein in the diet, vegetarians should eat dairy products and eggs from free-range or organic chickens. Those who rely on nuts and beans for protein should be sure to soak them overnight to deactivate the phytates for easier digestion and assimilation.

 

The Bottom Line

 

The only soy foods that you should eat are fermented and non-GMO. They include tempeh, miso, natto, and soy sauce. The fermentation process drastically decreases the levels of soy's harmful, anti-nutritive components.

 

Never feed an infant a soy formula.

 

Avoid processed food products made with soy protein isolate and texturized vegetable protein. These may include protein shake powders, energy bars, meat substitutes, and veggie burgers.

 

Avoid drinking soy milk. Though promoted as healthy, soy milk is a highly processed food and has all the negative health risks associated with soy.  

 

Avoid soybean oil products like vegetable oil, margarines, and shortenings made with partially hydrogenated soybean oil. They contain the dangerous trans fatty acid which has become one of the top health concerns in the American diet. In addition, soybean oil is high in omega-6 fat, which is pro-inflammatory.

Do not use soy isoflavone supplements.

 

Tofu and edamame can be eaten occasionally in small quantities. Buy the organic, non-GMO variety.

by Carol Chuang, MS, CHC, CMTA

Your best choices are virgin coconut oil, organic butter, organic ghee (clarified butter), and extra virgin olive oil (for moderate heat only).
 
Some of you might wonder why I am recommending the inclusion of saturated fat in our diet. Isn't saturated fat the cause for coronary heart disease (CHD)?
 
In this newsletter, I will first explain why we need some fats in our diet. Then I will clarify the myth about saturated fat being a bad fat. I will point out the real culprit for CHD and conclude with the pros and cons of various cooking fats and oils.
 
Dietary Fats Are Vital For Body Function 

• Are needed for absorption of minerals such as calcium  

Myth: Saturated Fat Is A Bad Fat
 
The reality is that it is not true. To understand how this notion came about, we have to retrace the origin of this so called Lipid Hypothesis.
 
In the 1950s a researcher named Ancel Keys proposed that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of CHD.
 
The main beneficiaries of such research are the vegetable oil and food processing industries. They quickly caught on and found fault with competing natural foods like animal fats. As a result, they began promoting, lobbying, and funding further research designed to support Keys' Lipid Hypothesis. As a result, animal fats were shunned and margarine, shortening, and refined vegetable oils became the fat of choice in the American diet.
 
In the last 50 years, numerous independent studies have questioned Keys' data and conclusions. The following will illustrate that there is, in fact, no direct correlation between the consumption of saturated fat and increased CHD. 

By Carol Chuang

Vitamin D is a fat soluble vitamin that is made in your body after exposure to ultraviolet B (UVB) rays from the sun. For some time now, the media has been bombarding Americans with reports of the dangers of the sun causing skin cancer. In recent years, there is increasing evidence that the dangers of sun exposure have been greatly exaggerated and the benefits highly underestimated. Sun exposure is not the major reason people develop skin cancer. I know this might surprise many of you as this is opposite to what you have been told in the past.

So can sun exposure cause skin cancer? Absolutely, sun exposure should only be implemented very gradually. (See Safe Tanning Guidelines below.) However, the recommendation to never go out in the sun without wearing sunscreen is simply misguided advice. You can still develop sun damage even with sunscreen; sunscreens don't stop the damage from occurring on a cellular level, they simply stop the burn. In addition, sunscreens with a sun protection factor (SPF) of 8 or higher will block UVB rays that help your body's ability to synthesize vitamin D.

A Healthy Diet Can Help Prevent Sunburn

The amount of antioxidants that you have in your skin plays a major role in your development of sunburn. The more antioxidants you take in, the lower your risk of sunburn. Foods containing effective antioxidants to boost your "internal sunscreen" include fresh vegetables and fruits such as Goji berries (not the juice), blueberries, raspberries, and blackberries. Vitamins A and C are also vital as your cells use these vitamins to regulate both light absorption and protection against overexposure.

Moreover, increasing the omega-3:6 ratios in your diet is an incredibly important way to prevent skin cancer. Right now most Americans are eating far too many omega-6 fats and far too little omega-3. The primary source of omega-6 fats are processed vegetable oils made from corn, soy, safflower and sunflower seeds, whereas, omega-3 fats are found in fish oil and cod liver oil.

Benefits of Vitamin D

Vitamin D works with calcium to keep bones strong and prevent osteoporosis. There is also strong evidence that it maintains a healthy immune system and reduces the risk of some common cancers (breast, colon, pancreatic, lung, ovarian, and prostate), multiple sclerosis, diabetes, heart disease, hypertension, inflammatory bowel disease, rheumatoid arthritis, and age-related muscle weakness.

Vitamin D deficiency causes rickets in children and osteomalacia in adults. Rickets is a bone disease that results in soft bones and skeletal deformities. Osteomalacia results in muscular weakness, bone pain, and weak bones.

D Basics

Vitamin D is unique in that your skin manufactures it just by being exposed to UVB rays from the sun. The ultraviolet A (UVA) rays produce a tan that not only makes your skin more pleasing in appearance, but is also your body's natural defense against sunburn. Vitamin D is fat soluble, the body can store it for the months when you don't get any sun or consume any D. The amount made depends on a number of factors such as:

·         Age - older people produce less D

·         Skin color - a person with dark skin needs more sun exposure to produce the same amount as a person with pale skin

·         Latitude - the further north you are, the less UVB there is

·         Altitude - the higher up you are, the more UVB reaches you

·         Cloud cover and pollution - can block UVB

Vitamin D exists in several forms, each with a different level of activity. D3 (cholecalciferol) is the most potent and is the natural form found in foods

and made by the skin when exposed to sunlight. D3 is also the major circulating form of vitamin D in your body.

Many researchers believe that the goal for most Americans, especially those over 60 and/or with darker skin is 1,000 IU a day. In 2007, the American Journal of Clinical Nutrition concluded that D is not toxic up to 10,000 IU a day.

When careful sunlight exposure is not possible and when sufficient vitamin D is not consumed in the diet, you should consider taking a supplement. Likewise, if your latitude is above 30 degrees north or below 30 degrees south, you will likely benefit from vitamin D supplementation from September to mid April. When shopping for a supplement, always look for D3 which is far superior and more potent than the synthetic D2 (ergocalciferol).

Testing For Vitamin D

Since the body's ability to make and utilize D varies from person to person, testing can be important. The correct test your doctor needs to order is 25(OH)D, also called 25-hydroxyvitamin D. He/she may say it isn't necessary as it costs about $100 and insurance may not pay for it unless you have osteoporosis or another condition potentially related to vitamin D deficiency.

The optimal value that you are looking for is 45-50 ng/ml.

Although D lab values of 20-56 ng/ml are considered "normal", your level should never be below 32 ng/ml and any levels below 20 ng/ml are considered serious deficiency states and will increase your risk of breast and prostate cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis.

Safe Tanning Guidelines

If your skin is unused to the sun, it is important to build up your tolerance regularly and gradually. It is good to start early in the year, in the spring and early summer. This will prepare your skin for the stronger sunlight later in the year.

At the beginning of the season, go out gradually and limit your exposure to perhaps as little as 10 minutes a day. Progressively increase your time in the sun so that in a few weeks, you will be able to have normal sun exposure with little risk of skin cancer.

·         Early morning is t