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Nutrition basics: How to eat?

Part II

Carbs or no carbs

Today many people have “forgotten” how to burn fat cells, which is a problem for health maintenance. The main source of fuel nutritionally for majority today is carbohydrates. Most popular carbohydrates are derived from grains that are a relatively new food. It was industrialized and promoted as healthy after agricultural revolution. It has been proved that reducing grains from your diet can improve insulin sensitivity – body’s response to insulin, a hormone that regulates blood glucose and many other functions. Also limiting your total fructose consumption to below 25grams per day can significantly improve insulin sensitivity.

When carbs are consumed on regular basis, the body is always in sugar burning mode and never taps into the fat storages. Carbohydrates are referred to as “dirty fuel” due to the high free radical release when consumed 30-40% of daily intake. To avoid this mess in your body, the reduction of net carbohydrates to less than 40-50 grams per day can improve overall nutrition.

The key to carb limitation is looking at NET carbohydrates. Net cabs are clean carbohydrate amount without the fibre. For instance, an apple has fibre and carbs; subtract the fibre and you will get net carbs. It is better to choose low net carb diet rather than low total carb diet, according to Dr Vanderschelden.

Large amounts of fibre are required in a good diet for two primary reasons. Firstly, the fibre is used in your gut as a prebiotic to feed the good bacteria. Secondly, the fibre is converted to short chain fats which is used as cell fuel and is a sugar replacement in this process.

When to eat? How to eat?

There is a theory floating about that eating 5-6 small meals a day would be beneficial for weight control and avoiding the starvation mode. In nature our ancestors would cycle the periods of feast and famine, which means they would eat one day and the next day might eat less or not eat at all.

The body’s primary fuel source is glycogen derived from carbohydrates and/or protein. When glycogen is depleted, the body goes after the fat stores. Eating 2-3 hours apart, the body will always use glycogen and the fat stores will remain untouched.

Intermittent fasting

Intermittent fasting (IF) is a restriction of the eating window, as oppose to restriction of calories. To go after the fat stores the body has to switch to alternative fuel which is fat. IF can do that and it is not a diet.

The most optimal example of IF is when eating window is 8 hours long and non-eating gap is 16 hours. At first it seems like a lot, but that includes your night sleep. For instance, you finish eating your last meal of the day at 8 pm and you go to bed. The next morning you skip the most “important” meal of the day – breakfast. Breakfast meal is not based in science; it is rather propaganda by the big companies to promote this idea to sell more carbohydrate based packaged foods. Don’t worry because sugar-free coffee and tea is still ok! At around 12pm you can have your first meal of the day eat until 8pm, if you wish.

In this 16h fasting period the fats are being used and ketones are being produced as a clean source of energy. The brain is in favour of ketone bodies as an energy source. Research shows that continuous fasting increased lifespan by 30%, and increased survival rate in animals. It also has been proven by Yoshinori Ohsumi who received Nobel Prize for his work in 2016, that IF gives more health benefits than continuous fasting.

IF health benefits are related to normalization of insulin sensitivity, boosting of mitochondrial energy, increasing growth hormone production, lower inflammation and blood pressure, shed unwanted fat, eliminate sugar, reduce oxidative stress, increase longevity, increase brain function (BDNF and ketones).

Fat Burning catalyst

So, how to set yourself into fat burning mode? Research shows that High Intensity Interval training (HIIT) can largely boost the fat burning process. During explosive, short interval training body will be forced to use fat as energy. HIIT increases human growth hormone (HGH) by 1300% in women and 2000% in men. HGH is longevity hormone which promotes healing, is growth and repair catalyst, anti- ageing, muscle growth and fat loss booster to name a few.

Combining IF and HIIT will allow you to tap into fat reserves more. The best time to work out is in a fasted state –right before your first meal of the day.

Brain function & HIIT

HIIT training in a fasted state have shown to increase up to 400% of brain growth hormone, known as BDNF (brain-derived neurotropic factor). BDNF is responsible for neuroplasticity (making new brain cells) and long term memory. There are only 3 proven ways to increase BDNF:

Curcumin – active ingredient in turmeric root

Intermittent fasting
High Intensity Interval Training
Curcumin – active ingredient in turmeric spice. It has shown to cross blood brain barrier, boosting brain neurotransmitters – serotonin and dopamine, and is an anti-depressant.

References:

https://www.ncbi.nlm.nih.gov/pubmed/14594783

https://www.ncbi.nlm.nih.gov/pubmed/29683919

https://en.wikipedia.org/wiki/Glycogen

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

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Nutrition basics: What to eat?

Part I

When turning towards the healthy eating habits there are two main questions that might come to mind: what do I eat? And when do I eat?

For most people perception of healthy nutrition is based upon guidelines developed by the government. An example is the food pyramid designed by USDA. It happens to be most famous and it is literally based on grains and grain products as a main nutrition source.

According to Dr Mike Vanderschelden “it is the exact opposite of health”. This could be called a disease pyramid, as you will see later as we take steps to explain why.

So what does the health pyramid looks like? As Dr Mike Vanderschelden proposes, the most important and abundant source of nutrition should be healthy fats and vegetables.

Let’s discuss fats

One of the main components to a healthy diet is what I call “replacement method”. When you take something out of your usual diet, replace it with a healthy option. In order to add more fats and vegetables in your diet, first thing I recommend doing is to take out the grains and sugars which are precursors to disease. Consuming a diet high in healthy fats (50-75% daily calorie intake) such as avocados, coconuts, olive oil, olives, grass fed butter, raw nuts, raw organic veg and fruits, can help reduce the amount of grain foods and sugars consumed throughout the day.

It is known that omega 3 oils make up an important part of a healthy nutrition. But it is not widespread information that there are three Omega 3’s. There are two sources – marine based (containing EPA/DHA) and plant based (containing ALA). The vital for the brain is DHA. It makes more than 90% of omega 3 in brain tissue.

One of the leading scientists in omega 3 fats Nils Hoem Ph.D., proved that EPA/DHA stays in the blood more than 3 days. EPA/DHA are also structural elements that make up the cells in the body. On the contrary, ALA stays in the body less than 10 hours. Therefore, he concluded that ALA is a source of energy rather than a building block. ALA happens to be the shortest chemical chain of all three omega 3’s, with DHA being the longest.

Vegetarian omega 3 myth

There is a myth that vegetarians can convert omega 3 form plant ALA into marine EPA/DHA. It is true. The ALA form plant based diet converts into EPA/DHA. Except the conversion rate is only 0.1-0.5 %, which is far less for what is needed for good brain health. Vegetarians cannot get enough EPA/DHA without supplementing. The necessity to supplement seems obvious when seeing these numbers. The dosage for omega 3’s is different for everyone and is a subject to vary depending on one’s needs, says Dr Vanderschelden. For instance, heart health optimisation requires 1,000mg/day, depression 200-2,500mg/day. Everyone should seek out their dose individually and supplement accordingly.

Bad fats and protein

It is important to know about the bad fats, too. Seed oils like canola, sunflower, safflower and grape seed are toxic. Processed oils, omega 6’s, trans fats (hydrogenated) should also be avoided as much as possible due to free radical fast release in the body causing cell damage.

As for meats and protein, always try to choose high quality grass fed organic produce. The normal intake of protein is one gram per kilogram of body mass, making it 50-70 g for most people. Athletes and pregnant women protein should have about 25-50% more than average person recommendation.

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Detoxifying without nutrifying can harm long term

In the spring we all want to do spring cleaning. Some want to do it in their homes and workspaces, and some want to add more attention to the inside the body cleaning. Detox programs are all around and all of us want a quick easy fix. However, there are “need to know” elements when starting detoxification programs. On how not to mess up your health and achieve you detox goals, I cite Naturopathic doctor (ND) Peter Glidden.

“Detoxification process is the most useful, important and dangerous”, says Dr. Peter Glidden, ND. Before the detox program can be started, the nutrification of the body has to take place. The body needs 90 essential nutrients to do the process of detoxification. The vast majority of toxins that we get from the environment are fat soluble. Those toxins accumulate in the fat cells. Detoxification programs liberate those toxins from the fat. They go into the blood stream and the liver. Further, the liver has two phases of detoxification – action and reaction to deconstruct toxic molecules and make them safe.

“Both phases of liver detox are nutrient heavy in their demands,” says Dr Glidden. If the nutrients are going into under-nutrified liver, the liver will not be able to activate phase 1 and 2 of detoxification. Therefore the toxins can pass through the liver unchanged and go into the blood stream, and that is when the danger of detoxification can set in and cause very serious health damage.

“Detoxifying without nutrifying is like stirring up a hornets nest”, says Dr Glidden. He brings an example of the man in the 70’s who went for the water fast for 40 days like Jesus Christ. After 2 months he developed leukaemia. Dr Glidden believes there is a direct correlation between these two events in this man’s life.

According to Dr Glidden, once a year one can do a detox, but under supervision of a professional in this field. In Ayurveda medicine, detox of large intestine is a key to longevity.

Detox products over the counter

Everyone had seen the detox teas and packs in health food stores. According to dr Glidden, it is as dangerous since it is still “stirring up a hornets nest”. Most products offer a gall bladder flush not actual liver detox. There is a difference.

“One of the best things you can do to support and promote a healthy liver is to drink freshly squeezed beet juice over the extended period of time”, says Dr Glidden. Beet juice stimulates new cell growth in the liver. Liver is the only organ that can regrow itself when partially removed. Beetroot juice enables biochemical processes to stimulate the production of new liver cells. It is a good idea to do the beet juice program once per year to nutrify and help the liver to regain its healthy state. Note: During any health programs it is suggested that alcohol and tobacco are eliminated, as well as unhealthy foods.

The recipe is simple: 30 ml of beetroot juice a day over the week one, week two – double to amount of juice (60ml), week 3 – 90ml, and week four- 120ml per day. Of course be creative and feel free to mix it up with carrot, cabbage and apple for example. Note: Fresh beetroot juice is very active, so if overdoing there may be nausea, dizziness and headache. Best is to mix it with other fresh juice of leave for 20-30 min to settle and then consume.

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5Best Spring Diet Foods for Weight Loss

Sauerkraut

This neglected and powerful fermented food is a must have. Why? Simply because it is a great source of beneficial bacteria that will improve the gut balance. If you are having stomach and digestive issues, do not skip this food. If you have had recent antibiotic intake, it is a food for you, since it will replace the healthy bacteria in the intestines. It is low in calories, high in fibre and high in probiotic which helps to keep down the weight.

Fiddlehead fern

The most ancient herb on the earth is also the least discussed one. Fewknow that it has its edible stage in the early spring before it becomes fully developed leafy plant. Fern is a spring delicacy. On hundred grams of fresh fiddleheads contain 57% carbohydrates, 33% protein and 10%fats. In addition, it is a good source of Zinc, Vitamin A, Vitamin C, Riboflavin (B2), Niacin (B3), Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. This nutrient dense spring delicacy is a no brainer, especially if you know it grows in your garden or nearby forest. Get it, cook it, and eat it!

Nettle

Nettle is considered a weed and usually is weeded out by gardeners, but it has incredible pack of “goodies” in its green leaves. Nettle contains quite a lot of protein (8grams on 100 g), vitamins A, C, K, and E. Serotonin and acetylcholine in this herb are main components of aiding in suppressing appetite. Taking a cup of brewed nettle tea before the meal can help to reduce the feeling of hunger. Also any diet restrictions can be much easier tolerated. Primarily, nettle is famous for its blood clotting properties. It is an antioxidant, therefore has an impact on detoxification and removal of acidic substances from the body. Nettle is used in treating conditions such as liver disease, gout, kidney stones, treatment for hair and dandruff, urinary tract infections and excess liquid flush from the body. It can be added to tea, soups and salads after blanching.

Radish

Radishes are excellent vegetable when it comes to weight loss. It contains only one calorie for one radish. Not only that, it is full of fibre, vitamins B1, B2, B3, B5, B6, A, and K and minerals such as iron, copper, calcium, manganese, magnesium, selenium, phosphorus, zinc, potassium and foliate, according to Doctors health Press. That is an impressive list for this small sturdy veg!

Asparagus

Asparagus is another nutrient dense spring culinary highlight. It is an excellent source of dietary fiber which is stimulating digestive system to create probiotics. It is a great source of pantothenic acid, calcium, magnesium, zinc and selenium, Vitamin A, C, and E. High level of vitamin K can act like a natural diuretic to reduce bloating. The vitamin B list of B1, B2, B3, and B6 aids the liver to metabolize sugar and help in further reduction of sugar cravings. Minerals such as folate, iron, phosphorus, potassium, copper and manganese act as electrolytes that are supplying energy to every cell. It also contains inulin that increases friendly bacteria in your gut and aids to suppress appetite, some studies suggest. Include a spear or two of asparagus to your diet daily and target your weight loss goals.

Resources

http://www.hnh.ru/food/Ferns-are-edible-delicious

https://lovely-ledy.ru/pitanie/lekarstvennye-travy/krapiva-dlya-poxudeniya.html

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/

Spring electrolytes: birch tree sap

The spring is here and the trees are reviving from the deep winter. The roots are gathering strength from the soil and running the powerful elixir -the sap- up the trunk to the very smallest branches. The amazing news is that the sap has variety of incredible health benefits that can recover the body after winter.

The nature had thought of everything. In the northrn parts of the world birch and maple sap hold similar properties as very popular coconut water. Somewhat underestimated in the west, birch sap was always first source of spring vitamins after long winters in the Baltics, Ukraine, Russia,Poland, Belarus,Finland and elswhere in Northern Europe. The maple tree sap gained popularity in recent decade.

Natural electrolyte drink

Electrolytes provide the charge for many automatic processes in the body, providing small electric currents in the presence of polar solvent such as water. Our bodies use electrolytes to produce energy. It is definately worth taking for athletes and those who seek replenish their energy storages after and before excercise, and not limited to that.

Birch sap is natural elecrolyte packed with vitamins, minerals, organic acids, tannins, saccharides, saponin, phytoncides and enzymes. The sap contains minerals such as magnesium,sodium, silicon, potassium, calcium, aluminum, copper, manganese, iron, titanium, barium, nickel, phosphorus, zirconium, strontium. The sap may also have traces of nitrogen.

Other benefits of birch tree sap

The variety of beneficial substances in the birch sap is replenishing for the human body as a whole. It is used for problems such as vitamin deficiency and detoxification.

Phytoncides in the sap are increasing the immunity, resist virus, bacteria and microbes. The sap has also anti-inflammatory properties.

Birch sap is improving digestion and aids digestion issues, increases metabolism and helps nerve health as well as seasonal depression.

The sap is also used in weight loss and cellulite reduction. With regular birch sap consumption there is a great benefit of blood cleanse, increase of hemoglobin, and flush of the harmful toxins, waste products and other junk that might have accumulated in the body.

Aesthetics of the skin can be improved with this marvellous natural water. It is known for skin scarring improvement, good for damaged skin and ulcers. It can be used as a cleansing water for the face, both dry and greasy skin.

Storing of the sap

Birch sap is a natural product which unfortunately cannot be stored long term, even in the fridge. However, when it starts to ferment as a natural process occuring in 2-3 days, it becomes somewhat as kombucha – so popular in the health world today.

It is recommended to buy the sap from farmers market or gather it yourself, as the commercial sellers might have ingredients such as sugar added for longer shelf life.