When Will Low Fat Diets Go Away?

By James LaValle, R.Ph, CCN, ND

For the average person, the changes we've seen as to how diet contributes to heart disease have been interesting, but for many people they have also been exhausting and confusing.

For two decades we were taught that diets high in fat and cholesterol contribute to heart disease; this teaching has been dubbed the "diet-heart hypothesis." Low fat diets were recommended by every large health organization, and people adopted the low fat way of life. There was only one problem -- heart disease rates did not drop. They continued to climb.

Over the years, the diet-heart hypothesis has been crumbling one wall at a time. First, we learned that only one type of fat clearly contributes to heart disease, and that some oils even have health benefits. So trans-fats are out and olive oil is in.

Then, newer studies showed that eating dietary cholesterol does not have a significant impact on raising cholesterol in the blood, which is still considered a risk factor for heart disease.¹ So we are "allowed" to eat eggs and shrimp again. So far, most of you are still on board and rolling with the punches.

In the meantime, low-carb diets held some serious surprises. People did not want to believe it at first, but low-carb diets showed they do indeed lower risks of heart disease and diabetes. Longer-term studies have even shown no deleterious effects from them, despite the higher animal protein, saturated fat, and cholesterol intake.^2-4

In fact, low-carb diets are the primary reason that the whole saturated fat and cholesterol ideas have pretty much collapsed. Low-carb diets have been studied now from nearly every angle, and what is consistently seen is that low carb diets -- even though they are higher in saturated fat and cholesterol -- lower risk of heart disease and even diabetes, a disease that greatly increases risk of heart disease.

What concerns me however, is that despite evidence to the contrary, and despite the urging of the most prominent researchers in this area, the American Heart Association (AHA) still has not changed its dietary guidelines; they still recommend lowering one's intake of saturated fat and cholesterol to lower risk of heart disease.⁵

Because we have not yet had a paradigm change on this by the AHA, most practitioners hold back from recommending a low-carb diet and continue to instead recommend a low-fat diet. And this creates a lot of confusion for the average person who is just trying to decide what they should really be doing.

While all of this may be tiring for you to keep track of, the progression of information has actually been extremely helpful in defining what REALLY causes heart disease -- and that is inflammation. Therefore, anything that increases inflammation in the body, like insulin, caused by high-carb diets is the real risk factor for heart disease.

When it comes to diet and heart disease, consumers need to rest assured in the fact that the best diet for prevention of heart disease is one that is lower in carbs, but high in dietary antioxidants. The only fat to concern yourself with, is trans-fat. I no longer advise lowering intake of cholesterol.

But what about saturated fat? I can tell you that clinically, I do not find saturated fat to be a factor in elevated cholesterol, even "bad" LDL cholesterol. In fact, almost all of my clients experience improved lipid profiles by lowering carb intake, not saturated fat.

Over the past few years, I have seen conflicting headlines and messages about saturated fat. As the one remaining factor in the debate on diet and heart disease, saturated fat deserves our time and attention.

In my next article I will discuss where the science is now, and what we will need to keep our eye on when it comes to saturated fat.

References

1. Fernandez ML. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.
   
2. Joshipura K, et al. Public Health Nutr. 2008 Apr 15:1-7.
   
3. Halton TL et al. Am J Clin Nutr. 2008 Feb;87(2):339-46.
   
4. Luscombe-Marsh, N et al. Am J Clin Nutr 2005 81:773-779.
   
5. http://www.americanheart.org/presenter.jhtml?identifier=1510.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]

Cutting Edge Fitness: Six-Pack Abs in Time for Summer By Carlo X. Alvarez

The biggest myth when looking to develop 6-pack abs is that you need to perform an unlimited number of crunches. The real truth is that you must work hard to reduce body fat through proper food intake, increasing activity, or a combination of both.

In this article, I will focus on six core exercises that will help you build stabilization and strength in different planes of motion, which in turn will help you build those 6-pack abs you have always wanted.

Your ab routine should last about 20 minutes two to three times per week, with two to four exercises for 2-3 sets of 10-25 reps per exercise. The program below will allow you to superset your exercises to save time. The letters and numbers before the exercises will help you to keep your exercises in order.

You can superset A1 and A2 for the total number of sets before progressing to the next set of exercises. Complete all sets and reps of A exercises before moving to the B exercises.

A1 Incline Hip Raise: Lie on an incline bench with your head at the top and your feet towards the lower side. Bring your knees towards your chest and curl your hips up towards your shoulders. Pause at the top for a count of 2 seconds before returning to the starting position.

A2 Weighted Swiss Ball Crunches: Sit in upright position on a Swiss ball with feet flat on the floor. Walk feet forward to roll underneath body until the ball's positioned on lower mid-back. Grab a 6-8 lb. medicine ball and leading with the chin and chest, reach towards the ceiling. Contract the abdominals and raise shoulders up.

B1 V Ups: Lie back on the floor with legs straight and arms extended overhead. Leading with the chin and chest towards the ceiling, contract the abdominals and raise the shoulders off the floor. Also raise legs up towards ceiling and attempt to touch your hands to your feet.

B2 Front Planks: The goal of this exercise is to stabilize the muscles by holding a static position with your abs tight and braced. Lay flat on your chest. Elbows are placed on the floor at a 90 degree angle. By positioning the elbows right underneath the shoulder you maintain a stable position with support of the upper body. Lift hips and knees off the floor and maintain a straight spine with your head straight, back flat, and knees off the ground.

C1 Stability Ball Rollouts: Start on your knees with forearms on the Swill ball and your arms outstretched. Roll yourself forward towards the ball using the forearms to support your weight until your body is in a straight line, hips parallel with the rest of your body. Brace the abs and roll back and return to the starting position by pulling your arms back up the ball until you are in an upright position.

C2 Prone Jackknife: Place your hands on the floor and your feet on a Swiss ball in a push-up position. Maintain a natural curve in the upper and lower back. Begin drawing your knees towards your chest. Do not allow any spinal movement. Extend the legs back to the starting position.

Great abs are a product of a healthy diet, consistent abdominal training, calorie-burning exercises, and reducing body fat by stimulating your metabolism. Here are four nutrition tips that will help with your goal of 6-pack abs.

1. Drink plenty of water --divide your weight by 2.2 for total ounces of daily water.
2. Spread your calories into 5 or 6 smaller meals instead of 2-3 big ones.
3. Avoid refined, simple carbohydrates that contain white flour or white sugar.
4. Eat a good source of complete, high-quality lean protein with each meal.

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance.]

Healthy Nutrition: Getting Over Fear of Fat By Laura LaValle, RD, LD

We've noticed an interesting phenomenon in our practice -- many people are still afraid to eat fat. Even those who are experiencing the benefits of a low-carb, higher-fat diet can't seem to make the change without having some guilt or concern about the butter on their sautéed vegetables or the cholesterol in their steamed shrimp.

I appreciate the concern very much. People should take seriously the tsunami of diabetes and heart disease that can result from a poor diet unless they take quick and serious action. A preventive diet is right up there with not smoking and getting enough exercise in avoiding these life-threatening health risks.

In implementing a healthier diet, the problem of course is that the message from the medical establishment has changed so many times over the years, that people are not sure what to believe.

Fortunately, the new recommendations are now soundly in the low-carb camp.¹ In fact, let's just sum it all up. The latest research shows that the best diet for heart disease and diabetes prevention restricts the intake of trans fats and starchy and sugary foods. It is rich in non-starchy vegetables and salads, includes a little daily fruit but not too much, and offers a variety of healthy proteins and fats. High antioxidant foods like red wine and low sugar dark chocolate can also be enjoyed.

This diet naturally contains higher amounts of cholesterol, saturated fat, and overall fat than has been recommended in the past. But despite that fact, study after study has shown it improves all the factors that will help avoid diabetes and heart disease. So it is now being urgently promoted by leading health professionals as the recommended diet to replace the old low-fat dietary guidelines.²

So how can we get over our fear of fat? All some people will need to do is remember what it was like eating very low-fat diets. Meals lacked full rich flavor. We got dry skin and hair, were fatigued, felt depressed, had achy joints and menstrual cramps, or even had deficiencies of essential fatty acids.

But the most noticeable side effect was that we often did not feel full and satisfied with our meals. And the increased carbohydrate intake we adopted during that time led to a rebound in our weight and lipids anyway.

So if you're not yet convinced to include more fat in your diet, keep these facts in mind:

• Each and every cell in our body is surrounded by cell membranes that need healthy fats as part of their structure.
• Without the flexibility of healthy fats, nutrients can't enter cells and waste products can't be disposed of as efficiently.
• Neurotransmitters can't send and receive as well.
• You may not be consuming enough cholesterol for healthy cell membranes and the production of bile, sex hormones, adrenal hormones, and vitamin D.
• Your diet may be lacking omega-3 fats to fight inflammation in the body, help with healthy brain function, raise "good" cholesterol levels, lower triglycerides, and reduce blood pressure.
• If you do not eat coconut oil and butter, you may be deficient in butyric acid that improves digestion, and lacking in enough healthy dietary fat for the absorption of fat-soluble vitamins A, D, E and K.

The best way to get over your fear of fat is to try the lower carb, antioxidant rich higher fat and protein diet, and see what happens in your body. Besides getting a smaller waist and losing a percentage of body fat, you should feel better and more satisfied with the food you can eat.

And most importantly, if your blood glucose, insulin, and lipid profiles all improve, you can trust that your body is thanking you for the change.

References

1. O'Keefe JH et al. J Am Coll Cardiol. 2008;51:249-255.
2. Hu F. Editorial Letter J Am Coll Cardiol. 2007;50-22-24.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Healthy Recipes: Salmon Cucumber Salad By Laura LaValle, RD, LD

Salmon and fresh cucumber meld into this refreshing low-carb summer salad that is full of flavor and rich in nutrients. It is also a great source of energy-supplying B-vitamins and heart-healthy omega-3 fats.

Serves: 4

Healing Nutrient Spotlight
Excellent source of riboflavin, thiamin, niacin, vitamin B6, vitamin B12, pantothenic acid, copper, vitamin C, phosphorus, selenium
Good source of zinc, iron, folate, magnesium, and omega-3 fats

Ingredients*

3 cups thinly sliced cucumber (peel removed if not organic)
2 tsp. minced jalapeno pepper, seeds removed or to tast
1/2 cup chopped scallions
3 T. chopped fresh cilantro
1 1/2 T. chopped fresh mint
1 1/2 lb. wild-caught salmon filet, de-boned and cut into four pieces
1 T. soy sauce
1 T. extra virgin olive oil
2 T. + 1 T. fresh lemon juice, or to taste
Sea salt and pepper to taste

*Select organic ingredients for optimum nutrition. Look for wild-caught salmon for the highest amount of omega 3 fats.

Preparation
Prepare first five ingredients as directed and combine in a large bowl. In the meantime, preheat a medium non-reactive skillet on medium heat for two minutes. Rub salmon with 1 T. lemon juice and season with salt and pepper. Place skin side down in pan and sear for four minutes. Turn fish over and cook until it is no longer opaque and flakes easily with a fork. While salmon is cooking whisk together soy sauce, olive oil, 2 T. lemon juice, and salt and pepper. Just before serving, mix dressing into cucumber mixture. Divide cucumber salad on four individual plates topping with a piece of salmon.

Nutrition
360 calories, 17 g total fat, 3 g saturated fat, 7 g monounsaturated fat, 6 g polyunsaturated fat, 120 mg cholesterol, 4 g omega-3 fatty acids, 4 g carbohydrate, 1 g fiber, 2 g sugar, 45 g protein, 370 IU vitamin A, .5 mg thiamin, .9 mg riboflavin, 20 mg niacin, 3 mg pantothenic acid, 2 mg vitamin B6, 70 mcg folate, 5 mg vitamin B12, 15 mg vitamin C, .6 mg copper, 75 mg magnesium, 1240 mg potassium, 80 mcg selenium, 470 mg sodium, 2 mg zinc.

Adapted from http://www.whfoods.org/.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 06-03-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/