Leyla on Nutrition News You Can Use

2008 Archives

Commit to Your Healthy Lifestyle
Posted on Tuesday 12/16

For many, the holidays are a true test of commitment to healthy lifestyle changes. With all the sweets and treats suddenly available everywhere from home to the workplace, and holiday parties beckoning at every turn, it’s easy to overindulge in food and drink and fall off the exercise wagon altogether.

However, the holidays can also be a time of self-reflection, and reinvigorating dedication to plans and goals. Along with caring and partaking with friends and family, care for yourself too. Commit to your own good health and well being with the same amount of devotion you have for your loved ones. Be there for you, so you can be there for them too.

I wish you Joyful Holidays and a Brave New Year!

Vitamin D and Chronic Disease
Posted on Thursday 12/4

It is absolutely astounding what science is revealing about the importance of vitamin D. Deficiency plays a significant role in chronic diseases such as heart disease, diabetes, autoimmune diseases, and cancer. Vitamin D is hormone, or prohormone that is responsible for the activation of over 200 genes. All of our organ systems respond to vitamin D.

Come learn more about it at my lecture and presentation next Wednesday, December 10^th at 6:30 PM. Call (212) 779-1744 to reserve your seat. You don’t want to miss this!

A Case of Type 2 Diabetes: Clinical Profile and Management
Posted on Monday 12/1

Q: I am a 46 year old male, weighing 260 pounds at 5’9” tall. I was diagnosed with type 2 diabetes six years ago.

My most recent Hemoglobin A1c (HbA1c) was 8. My current medications are Metformin, Byetta, Lantus, Altace and Vytorin.

The bottom line is I am having trouble losing weight and I want to get off this medication. I do not want to have surgery. Any advice?

A: Obesity is often a cause of type 2 diabetes as is in your case. Type 2 diabetes is a condition of carbohydrate intolerance (hence, glucose intolerance). You were likely prescribed the so-called “diabetic diet” which includes a lot of carbohydrates such as grains, fruit, and other sugars---a very poor antidote to type 2 diabetes and weight loss. This then requires the use of insulin (Lantus) in an effort to bring down your blood sugar. However, the continued consumption of carbohydrates and the required use of insulin to metabolize those carbohydrates keep you in a fat storage metabolism rather than a fat burning metabolism for weight loss.

Your HbA1c reveals poor blood sugar control. The recommendation is to achieve an HbA1c of less than 7.0. Hard to do if you’re eating a lot of carbs.

The true antidote to type 2 diabetes and some much needed weight loss is a very low carbohydrate diet which is high in healthy fats and proteins such as grassfed meats, poultry, eggs and butter, fish, avocado, nuts and seeds, and good quality olive oil. Your allowed carbohydrates are vegetables---mostly green ones.

Embarking on a diet and exercise program requires supervision from a qualified nutritionist and your physician who can monitor your medications and reduce dosages as necessary. Never do this yourself.

Salad and Salmon Diet
Posted on Thursday 11/20

I have recently started the Salad and Salmon diet. I have a few questions.

1. Is orzo an acceptable item to eat on the diet? Orzo is okay but keep in mind that orzo is a pasta made from refined wheat flour rather than whole grain, which is a better choice.

2. I am curious why bananas aren’t an acceptable fruit to eat on the diet. Because bananas are so high in sugar, they are not the best choice of fruit. Choose low glycemic (low sugar) fruits such as berries, plums, kiwi and grapefruit.

The Salad and Salmon diet is based on the Mediterranean diet. For recipes, go to www.drhoffman.com and click on ‘The Diet’. There are many cookbooks on the Mediterranean diet at your local bookstore. Just apply the grain carbohydrate restrictions of not more than two servings of grains per day, and there you have it. Enjoy!

Alcoholism and Addiction
Posted on Monday 11/10

Q: My son who is in his late twenties has had a drinking/drug problem for years. I do not know after reading your article whether it is actually alcoholism or alcohol abuse, regardless, it has become a real problem both personally and professionally. (To read article, go to: http://www.drhoffman.com/page.cfm/621).

My son’s health issues started with anxiety disorder, he has been on Paxil for about seven years now, or more. Unfortunately the drinking was a way of dealing with the anxiety. It took a year to diagnose him and another year to convince him to take the medication. The medication, in his mind gave him his life back (he was agoraphobic for a year) and it is now very difficult to convince him to try and wean off the meds and see where he is at. I don't think we can even imagine his fear.

He got involved further with cocaine and crack cocaine, but it seems that his primary starter is alcohol. He is now in treatment with a drug counselor, but I am not sure that he has admitted he has a problem. The sugar connection intrigues me, and I am going to give him this article as he should possibly be on other things to help him through this.

Does this mean he will be fighting addiction the rest of his life?

A: I don’t believe people have to remain slaves to their addictions all their lives. I think a good diet with adjunctive supplements along with consistent social support is the cure.

The biochemistry of addiction involves chemical messengers called neurotransmitters. There are many neurotransmitters, and some of the most critical ones are serotonin, gamma-aminobutyric acid (GABA), and dopamine. Dopamine is the “reward” neurotransmitter that is most intimately associated with addiction. Serotonin is the primary mood-regulator, while GABA behaves as a natural sedative, helping us to chill out.

A high sugar, white flour and/or caffeine intake, as well as alcohol and substance abuse will burn out these precious neurotransmitters, pushing a person into a vicious cycle of craving those same foods/substances in an effort to get another fix. Getting that fix is an attempt to replenish depleted neurotransmitters. At this point the person needs that food/substance as a substitute for the missing chemicals—he is an addict.

The production of neurotransmitters is dependent on a rich, consistent supply of essential amino acids, like L-tryptophan. You guessed it: meat, poultry, fish, eggs, cheese. These are all high quality protein foods necessary for good moods and balanced mental health. Having a source of protein at every meal along with a variety of vegetables and maybe a piece of fruit for dessert, will ensure a steady supply of L-tryptophan, an important precursor to serotonin. Call this a good mood diet.

To keep nerve cell membranes fluid and healthy for proper transport of neurotransmitters, the omega 3 fats EPA/DHA are critical. Other supplements that are helpful to help quash the cravings associated with addiction are L-glutamine and 5-Hydroxytryptophan (5-HTP). To boost GABA, the “chill-out” neurotransmitter, L-theanine and N-acetyl-cysteine (NAC) are helpful.

High Arachidonic Acid? Blame Corn
Posted on Friday 10/31
Arachidonic acid is a pro-inflammatory fatty acid responsible for the production of series 2 prostaglandins, a hallmark of inflammation associated with conditions such as asthma and arthritis, to name a couple. However, arachidonic acid is not altogether a foe. It is stored in virtually all of our cell membranes and is a necessary component of a healthy immune system. It is released in response to stimuli such as histamine.

Foods high in protein and fat (i.e., meat, egg yolks) are blamed for containing high amounts of arachidonic acid but this is not inherent to these foods. The arachidonic acid content is high due to the prevalence of corn and corn oil products in feed for cattle, hogs and hens. This is why it is so important to choose grass-fed meats, poultry, eggs and butter, which are significantly higher in anti-inflammatory omega-3 fats.

The body makes arachidonic acid from linoleic acid, an omega-6 essential fatty acid. Arachidonic acid is produced in response to an unfavorable ratio of omega-6 to omega-3 fatty acids such as in the standard American diet (SAD) where the ratio is approximately 20:1! A healthier ratio is 2:1 as it was with our Stone Age ancestors. That means eliminating processed foods and commercial meats containing high amount of omega-6 fats.

There's more. The production and conversion of these important fatty acids to their preferred end products (series 1 and 3 prostaglandins which are anti-inflammatory) are dependent on the proper functioning of desaturase enzymes, particularly delta-6-desaturase which requires sufficient vitamin B6, magnesium and zinc, and delta-5-desaturase which requires vitamin C, niacin, and zinc.

Is there a nutritional component to hair loss, dry skin, and chest congestion?
Posted on Monday 10/20
I attended your lecture on fats and found it very informative and enlightening. My question may be related. Do you think there is a nutritional component to hair loss, dry skin, and chest congestion? I recently moved to California from New Jersey, about 2 months ago. The chest congestion is persistent. I saw a doctor who told me that I don't have asthma, prescribed a homeopathic expectorant, and wants me to get my hair tested for allergies. Otherwise, I don't feel ill. I'm female, 44 years old, and exercise regularly, but I have been under a great deal of stress with this move and new job. I appreciate your insight.

Ans: It is not uncommon for symptoms and conditions to show up with big life stresses such as moving to a new city or a new job. We call it total body overload.

First, dry skin and hair loss may be symptoms of low thyroid. Be sure to have your doctor check your thyroid. Ideally, thyroid stimulating hormone (TSH) should be between 1.0 - 2.0. Second, nutritional deficiencies may also be a cause of your symptoms. Take a good quality multivitamin and mineral supplement. If you have any food allergies, it is best to eliminate those foods as these may aggravate your symptoms. Eat a clean diet consisting of high biological value (HBV) protein such as grass-fed meats, poultry, fish, and eggs, plenty of fresh organic vegetables, some low-glycemic fruits, and nuts and seeds. Some targeted nutrients for hair and skin are biotin, biosil, borage oil, fish oil, zinc and vitamin C. Saw palmetto is an excellent herb for hair loss.

For chest congestion and allergies, N-acetyl-cysteine and D-Hist are helpful.

Gluten Allergy
Posted on Friday 10/10
Gluten avoidance is not only relegated to those with celiac disease. Gluten sensitivity without full-blown celiac disease affects more of the population than previously thought---likely one in three people. The gluten grains are specifically wheat, rye, barley and oats, but also include triticale, spelt and kamut.
If you attended my lecture last month on hidden food allergies, you are privy to the myriad of health conditions and symptoms associated with gluten sensitivity. It is not important whether the cause is definitively allergy, intolerance or genetic incompatibility. What is important is the total avoidance of gluten in order to restore health and well-being.

Nutritional Genomics and Epigenetics: Customizing Nutrition Prescriptions Based on Genetics
Posted on Monday 9/29
Without a doubt, nutrition is one of the primary environmental exposures that determines health. Many of our chronic diseases, including heart disease, diabetes and cancer are initiated and/or accelerated by nutrient and food exposures. Add to this the knowledge that chronic diseases are complex in their development and have a significant genetic component.
What this means: Individuals respond differently to foods and even individual nutrients. What nutritional genomics focuses on is deciphering the biological mechanisms that underlie genome-nutrient interactions, individual food/nutrient tolerances and incompatibilities that influence health.
This is what I believe nutrition was meant to be. Not a one-size fits all diet but individualized medical nutrition therapy for disease management, reversal and prevention.
Sounds like Intelligent Nutrition to me!
J Am Diet Assoc. 2008;108:1480-1487

Low Metabolism
Posted on Thursday 9/18
Q: My daughter was told her metabolism was slightly low. She is in her 30's. She exercises regularly and follows a good diet. She has difficulty losing weight. Do you have a suggestion to help increase her metabolism?
A: Increasing protein intake can help stoke metabolism. It takes more energy (calories) to burn protein than carbohydrate, so a high protein diet is appropriate. See my May 29th post for suggested protein intake. Also, avoidance of sugars and starches will help to lower insulin levels--a fat storage hormone.
Daily exercise alternating cardio with strength training is a good all-around exercise prescription. Increasing lean body mass through strength training will help keep metabolism high. Some good supplements to provide metabolic enhancement are EGCG and ester-carnitine.

Hidden Food Allergies
Posted on Wednesday 9/10
Based on evidence in the scientific literature and case studies of my patients, I can say with certainty that as many as 60 percent of the population suffers from hidden food allergies. According to Alan Gaby, MD, hidden food allergy is a frequent cause of a wide range of physical and mental conditions. Here is a short list of symptoms:

Chronic fatigue

Arthritis

Urinary urgency/frequency

Eating disorders

Alcoholism

ADHD

Depression/Anxiety

Ringing of ears

Recurrent sinusitis

Hypertension

Aggressive behavior

Learning disabilities

Hidden food allergy is so prevalent and important for public health awareness that I'm giving a lecture about it on Wednesday, September 24th at 6:30PM. If you would like to attend and learn more, please call (212) 779-1744 to reserve your seat.

Spicy Foods
Posted on Thursday 9/4
Q: My family loves spicy foods. The hotter the better. Hummus has to be jalapeno style, etc. We enjoy the spices of Indian cuisine as well. Is this okay or are we setting ourselves up for ulcers or other health problems?
A: Spicy foods are wonderful and have healing properties. The capsaicin in cayenne, jalapeno and other hot peppers and chilis works to inhibit the COX-2 enzyme--a known cause of inflammation in arthritis and inflammatory conditions in the body.
Curcumin, found in tumeric--a staple in Indian cooking, has powerful anti-inflammatory properties and may inhibit certain cancers according to the latest research.
Spicy foods will not cause ulcers in and of themselves. However, if you have an existing ulcer or acid reflux (GERD), spicy foods can exacerbate it.

Alcohol Consumption for Health? No and How Much
Posted on Tuesday 8/19
"But a glass of red wine a day is supposed to be good for my heart."
First, how much is in your glass? Folks, the medicinal recommendation is actually 3.5 to 5 ounces of red wine two to three times a week. And that's 7 to 10 tablespoons of wine per glass (oh yes it is!).
The attraction for health is the resveratrol in red wine as well as the alcohol which may provide some beneficial vasodilation. Unfortunately, there are also risks.
Alcohol consumption is associated with liver disease and certain cancers, especially colorectal cancer. Weight gain is also a problem since alcohol demands to be metabolized first while the dinner you consumed waits on line to Club Metabolism. Alcohol can also act as a hypoglycemic---causing you to eat more than you intended (now a much longer line to Club Metabolism). It raises cortisol levels, is not great for the brain, and there is the possibility of dependence and addiction.
Heavy drinkers typically have high blood pressure and high triglycerides, both independent risk factors for heart disease, and are chronically low in potassium and B vitamins---a recipe for depression and other mood disorders.
By the way, heart disease rates may be lower in France than the U.S. but liver disease rates aren't.
Ok, see you at sunset on the beach for cocktails...

If there is a Fountain of Youth, I think it's called strength training
Posted on Wednesday 8/6
And talk about boosting metabolism! Strength training builds lean body mass that EATS calories.
A research study out of St. Francis Xavier University (Nova Scotia) shows that male and female subjects who strength-trained three times a week had 8 percent greater upper body strength and 300 percent greater muscle mass gains than those subjects who trained only twice a week. Talk about motivation!
And talk about defying gravity! Posture improves as back and core muscles become toned. Look in the mirror. You know what I'm talking about.

The Dangers of Very Low Cholesterol
Posted on Thursday 7/31
Cholesterol is a necessary substance in our bodies 75 percent of which is produced in the liver. The other 25 percent is obtained from diet. It is classified as a structural antioxidant and is a critical component of cell membranes helping cells to maintain their proper shape. It is necessary for brain function and hormone balance. Indeed, cholesterol is the substance from which our sex hormones are synthesized. So if cholesterol is very low, so is DHEA, testosterone---and possibly libido.
7-dehydrocholesterol under the skin reacts with UVB rays from the sun to make vitamin D. 40 to 60 percent of the brain is made from cholesterol.
Infants need cholesterol for proper brain development. Large amounts are supplied in human milk (which is approximately 55 percent fat). As a matter of fact, the mammary gland secretes certain enzymes to insure absorption of cholesterol by the infant.
Cholesterol synthesis operates on a negative feedback loop: The more dietary cholesterol consumed, the less synthesized by the body. When on a low-fat, low-cholesterol diet, the liver churns out more cholesterol---because the body needs it!
Need more? The Framingham heart study found that those individuals with "desirable" cholesterol levels (<200) scored lower on verbal fluency, attention and concentration, and abstract reasoning than those with higher cholesterol levels.
Very low cholesterol is associated with dementia, depression, moodiness, aggressive behavior, violence, and decreased learning ability and intelligence. It is also a risk factor for cancer and increased mortality from cancer, infections and suicide.
Cholesterol is not the bad guy in atherosclerosis. It is a repair substance. It's the "spackle" that helps repair damaged arteries. The question to ask is this: What am I eating/drinking/doing/not doing that is creating all these free radicals that is damaging my arteries, oxidizing my cholesterol, and contributing to coronary artery disease?

Recommendations For Prediabetes Still Fall Short
Posted on Thursday 7/24
And let me count the ways:
1. Lose 5-10% of body weight: This recommendation lacks context. If a 5'9" 250 pound man loses 25 pounds (10%), he still remains in the obesity category (BMI >30). This is not helpful. A healthy weight must be achieved and maintained.
2. Get 30-60 minutes of physical activity at least five days per week: I absolutely agree with this one.
3. Eat a low-fat diet with adequate dietary fiber: Enough of the low-fat myth already! Prediabetes is a condition of carbohydrate intolerance (as is diabetes). The advice to eat low-fat gives license to eat high-carb. WRONG way to go! Fats help to stabilize blood sugar. At least this recommendation is half-right for mentioning dietary fiber.
4. To lower blood pressure, cut back on sodium: Actually, sodium is only the middle man when it comes to blood pressure. High insulin associated with high blood sugar and high carb intake causes the body to retain more sodium which attracts water and increases blood volume...and Voila! High blood pressure. Cut the carbs so excess weight and water can be shed. Then blood pressure will come down. Promise.
5. Take aspirin, unless you have a medical reason not to: Never take aspirin regularly without physician supervision and please keep in mind that long term use has risks such as ulcers and GI bleeding.
6. Get your blood pressure and cholesterol down to the levels recommended for diabetes patients: Most definitely lower blood pressure. The complete blowout on cholesterol is yet to come as risks of too-low cholesterol is coming to light.
Stay tuned...

Diabetes Anyone?
Posted on Saturday 7/19
When I read the following recent news heading in Science Daily, "Can Diet Alone Control Type 2 Diabetes? No Evidence Yet," I nearly fell off my chair. Are they kidding??
Let me be perfectly clear: We KNOW that type 2 diabetes can be REVERSED with DIET.
The authors of the research base their conclusion on the fact that only two research trials exist that "give grounds for believing that dietary advice alone could play an important role in reducing type 2 diabetes.." And that they "need more well-designed, long-term studies before we can work out the best advice to give."
If you follow that reasoning, then electrons didn't exist before the invention of the electron microscope!

Take Your Time
Posted on Monday 7/14
Slowing down during meals has always been solid advice for weight management. Pausing between bites (put that fork down please) and chewing thoroughly will enhance satiation. After all, it takes your brain 15-20 minutes to get the message that you're full.
A bonus: Your enjoyment of the meal will also be satisfied.
Note that the practice of eating more slowly is a change in behavior. For best results, make it a habit.

Show Me the Wisdom
Posted on Tuesday 7/8
I'm sure you already know that just because some new health information is published or reported does not ensure it is sound or correct.
I understand your frustration (not to mention my own) when every other week, there's another confounding research article published in one of the highly-esteemed, peer-reviewed journals about the health benefits, or detriments, of caffeine intake, for example. The evening news fuels the fire with its non-context reporting, casts doubt on previously reported information causing more public confusion, and calls into question the integrity and reliability of scientific research altogether.
There are inordinate amounts of sound, scientific research sharing the spotlight with mediocre research in print, television, and the internet, many with differing agendas. As healthcare practitioners, we are left holding the bag to sort through, pluck the gems, and provide a context to the information thrust out to the public like so many cannon balls.
How do we do this?
If we're worthy of our credentials, we scrutinize the research, look for reliability, non-bias, integrity in the methodology, and thoroughly examine any confounders and extraneous variables that may invalidate the research in question. This is how we differentiate between valid and reliable research conclusions against questionable outcomes and conclusions borne out of unsound methods or measurements.
We do this all the time---ferreting out the wisdom.
And you won't hear about it on the evening news.

Exercise Zen
Posted on Monday 6/30
It is early morning, or after work. Your exercise mat/equipment is calling you. Or, the road is calling you. "YOU" time is calling you. You heed its call and go.
You start your workout/run/yoga routine and, at a specific point, without fail, you:
Reach your moment of zen;
Enter your zone;
Feel your autonomy;
Are in the NOW.
You relish this!
You know how GREAT you feel after a workout. You're in a better mood, the brain fog has cleared, you've worked off tension, are energized and experience a pleasant, centering quietude.
Isn't it great to reward yourself with this wonderful experience every day? You sooooo deserve it!

Want Fries With That?
Posted on Tuesday 6/24
Acrylamide, a human carcinogen, is found in heat-treated carbohydrate-rich foods (i.e., French fries and potato chips, baked breads, pastries, cookies). It is present in foods at much higher concentrations than other known carcinogens like polycyclic aromatic hydrocarbons (PAH's)---which occur by overcooking and charring meat.
It was thought that acrylamide exposure occurred only through cigarette smoke and occupational exposure. However, in 2002, Swedish scientists reported its presence in carbohydrate-rich foods cooked at high temperatures.
Acrylamide molecules, due to their hydrophilic (water-loving) nature, passively diffuse throughout the body, making all tissues targets for acrylamide carcinogenesis. Acrylamide also reacts with glutathione, thereby influencing redox reactions (i.e., oxidation and free radicals) and may interfere with DNA repair and hormonal balance.
All good reasons to pass on the fries.
Am J Clin Nutr 2008;87:1428-38

My views on juicing
Posted on Thursday 6/19
Question: I was given a juicer as a gift recently. Before I open this up I would love to hear your views on "juicing", the pros and cons and possibly even a recommendation for a good recipe source. I only want to keep this if it brings out the ability to broaden what I eat, and bring together some new flavors. Of course I will need to see what is involved in using and cleaning this so that it does not become another kitchen gadget that is forgotten over time.
Answer: Juicing can be a good way to make sure you're getting your daily micronutrients and phytochemicals so rich in organic vegetables and fruits. However, many juicers leave out the pulp, which contains fiber that's also good for you--so make sure you're getting the whole vegetable in your juice (minus any inedible seeds of course).
I don't recommend juicing in lieu of eating your produce. Because eating takes longer than drinking, you may wind up drinking too many calories. And, if you're juicing more fruit and starchy vegetables than greens, you're consuming too much sugar. A good rule of thumb, juice only as much as you would eat.
Juice primarily greens (i.e., spinach, kale, arugula, watercress, parsley, etc), add some cucumber and a couple of slices of avocado if you wish, and maybe a quarter of an apple or a small carrot for a little sweetness.
Or put all that into a salad and enjoy!

Do You Have the Metabolic Syndrome?
Posted on Monday 6/16
Tim Russert's death is untimely and tragic (for details, refer to Dr. Hoffman's 6/14 post). Unfortunately over 50 million Americans are at risk of suffering the same fate. Yes, over 50 million Americans have the metabolic syndrome. I've talked about this all too often but due to the silent danger of this pandemic, it merits repetition.
The metabolic syndrome is completely reversible with eating and lifestyle changes!
On your own, this is what you can do: First, measure your waist. Is it 35" or greater (women), or 40" or greater (men)? If it is, time to make changes in your food selection and eating behavior and time to get up off the couch and move around on a regular basis.
With your doctor, ask the following: Do you have high blood pressure (greater than 130/85)? How about your triglycerides? Are they above 150mg/dl? What about your HDL cholesterol (the so-called 'good stuff'). Is it less than 50mg/dl (women) or 40mg/dl (men)?
More with your doctor: Is your fasting blood sugar 100mg/dl or greater (even 98 is questionable)? What about your fasting insulin? What? Your doctor didn't check for that??
If the answer is yes to any three of these, you have the metabolic syndrome. Now, tell your doctor to put away the prescription pad and send you to a qualified nutritionist who can help you REVERSE ALL OF THESE RISK FACTORS without the side effects of drugs.

Low glycemic fruits
Posted on Friday 6/13
Q: I follow the salad and salmon diet closely with the exception of eating 3 or 4 low glycemic fruits a day which adds significant nutrients and antioxodants to my diet. Do you see a problem with adding these additional fruits as long as they all fall under 50 on the glycemic index?
Ans: Having more fruit is fine as long as you are able to maintain a healthy weight (I like to see BMI's between 19 and 22) and you are having at least as many vegetables. If you have any insulin resistance or blood sugar issues, you should replace your fruits with vegetables (preferably non-starchy). Using the glycemic index can be a bit confusing because grapes score a 45 and they are quite high in sugar and ice cream scores around 36!
Here are some good choices when choosing low-sugar fruits: Apple (Granny Smith), apricot, avocado, berries, cantaloupe, grapefruit, kiwi, lemon, lime, peach, pear, plums, pomegranate, tomato.
Enjoy!

Normal Weight "Obesity"
Posted on Tuesday 6/10
You can be a normal or "healthy" weight but still be over fat. That's why an assessment of body composition, not just BMI, is important. Normal weight obesity is typically defined as a body fat content higher than 20 percent for men and 30 percent for women.
A high body fat percentage is a risk factor for the metabolic syndrome and heart disease.
To improve your body composition, don't rely on diet alone to achieve a weight or size goal. Add exercise--particularly weight training--along with aerobics.
You'll feel better, have more energy, and look great!

I Hear You
Posted on Thursday 6/5
I have heard from so many of you about the Nutrition and Mood lecture I gave last February that I'm doing it again on Thursday, June 19th at 6:00pm by popular demand! There is nothing more gratifying than helping you achieve successful health outcomes using Intelligent Nutrition.
Please call (212)779-1744 by June 16th to sign up. Stay tuned to Health Talk with Dr. Ronald Hoffman and this website for more details. See you there!

More from Protein Summit 2007
Posted on Tuesday 6/3
"Protein intake affects bone in several ways: 1) it provides the structural matrix of bone, 2) it optimizes IGF-1 levels, (insulin-like growth factor), 3) it is reported to increase urinary calcium, and 4) it is reported to increase intestinal calcium absorption."
Regarding increase in urinary calcium: "..the increase in urinary calcium observed with purified proteins or amino infusions is not readily observed with food sources of protein."
"..clinical studies do not support the idea that animal protein has a detrimental effect on bone health or that vegetable-based proteins are better for bone health."
It's about acid/base balance: "This relationship may explain the reported beneficial influence of fruit and vegetables, the major dietary source of potassium, on bone health."
Ultimately: "The positive association sometimes observed between meat intake and bone loss may, in fact, be a reflection more of inadequate intake of fruits and vegetables than overconsumption of meat."
And remember, more vegetables than fruit please.
Am J Clin Nutr 2008;87(suppl):1567S-70S

More Protein Anyone?
Posted on Thursday 5/29
Some conclusions from the latest 'Protein Summit 2007' held in South Carolina as published in this month's issue of the American Journal of Clinical Nutrition:
a) The RDA for protein may be inadequate as even a minimal value for active adults or the elderly.
b) Protein intake can be increased to at least double the RDA, and perhaps higher, without risk of adverse responses in healthy individuals.
Translation: We need some protein at every meal. For example, a 130 lb person needs about 95 grams of protein a day (30-33 grams per meal). One egg, an ounce of meat, poultry or cheese typically contains 6-7 grams of protein per ounce. You do the math.
Am J Clin Nutr. 2008;87(suppl):1582S-3S.

Looking for MSG
Posted on Wednesday 4/30
You've likely heard about monosodium glutamate (MSG) as being associated with Chinese food. What you may not know is it's much more prevalent in processed foods than once thought. MSG, along with other flavorings, lend a meatlike taste to foods such as soups and sauces. It's in boullion cubes, for example.
MSG can cause a myriad of problems including headache, GI distress, ADHD, allergic reactions, and seizures. We can now add another insult to this list: weight gain. According to animal studies, MSG appears to cause injury to the hypothalamus, the part of the brain that controls appetite and the endocrine system (i.e., your thyroid). As a matter of fact, scientists are able to induce obesity in laboratory animals by feeding them MSG.
If you see ingredients such as hydrolyzed protein, sodium caseinate or calcium caseinate, autolyzed yeast or yeast extract, gelatin, and carrageenan, be warned that these are definite sources of MSG. You can also be suspicious of the following language on food ingredient labels: "spices," "flavorings," or my personal favorite, "natural flavorings."
Likely sources of MSG: Canned and dehydrated soups, commercial salad dressings, soy foods, frozen dinners, bottled sauces, marinades and sauce mixes. And, oh yeah-- Chinese food.
So, if you're trying to lose a few pounds or just trying to maintain your weight, buyer beware.

Abdominal Fat and Dementia
Posted on Thursday 4/17
If you came to my lecture on the metabolic syndrome last fall, you will know that abdominal fat is a hallmark of this condition (aka Syndrome X). A waist circumference of 35 inches or greater for women and 38-40 inches or greater for men is just one of several criteria used to diagnose Syndrome X. By the way, these numbers are being reevaluated across ethnicities as I write this.
What's the link to dementia? We know that diabetes and cardiovascular disease increase the risk of dementia. Metabolic syndrome would be considered an early progressive phase of both of these conditions. Abdominal adiposity includes not only the fat under the skin (subcutaneous fat) but visceral fat too. Visceral fat is the fat between and around the organs and muscles of the abdomen.
What we know is this: Visceral fat is not just another fat depot like hip and thigh fat. It's active. In fact, it behaves like an endocrine gland, releasing cytokines which promote inflammation in arteries---including carotid arteries (which feed your brain). This can cause cognitive decline.
The scientific literature reveals an association between high insulin levels (a fat storage hormone) and the tangled beta-amyloid plaques that are found in the brains of individuals with Alzheimer's. It is worth noting that Alzheimer's disease may soon have another name: Type 3 diabetes.
Finally, for those of you who are getting through the day on coffee and diet soda and skipping meals because of mismanaged work/life schedules: The high levels of the stress hormone cortisol, which is relentlessly coursing through your veins as we speak, is responsible for eventually burning out the hippocampus--the part of your brain responsible for memory.
Now that's food for thought.

More on Bones
Posted on Friday 4/11
It's not just about calcium (refer to March 31th post). We don't make the house stronger by adding more siding.
There are vitamin K-dependent proteins in bone, namely, osteocalcin, matrix Gla protein (MGP) and protein S. The mineral-binding capacity of osteocalcin requires vitamin K and the synthesis of osteocalcin by bone-forming cells (osteoblasts) is regulated by our very good friend, vitamin D (calcitriol).
But there's more. Magnesium and potassium are critical for bone mineral density. These electrolytes buffer acids in the body leaving the calcium in your bones alone (calcium is an electrolyte too, as is sodium).
Essential fats such as omega-3s impact bone mineral density by influencing both bone formation as well as reducing activity of cells that break down bone, according to some animal studies.
So what do we eat to get plenty of vitamin K, magnesium, potassium, calcium and essential fats? Grass-fed meats, poultry, eggs, low-mercury fish, vegetables, low glycemic fruits, nuts and seeds.
Notice these are all whole, unprocessed foods--nature has already taken care of it for us.

Differences in LCT and MCT oils
Posted on Tuesday 4/8
Q: I'm curious about the differences in LCT and MCT oils... I thought olive oil was more healthy (being mono-unsaturated) than most other oils... What are some examples of MCT oils?
Ans: The monounsaturated Omega-9 fats such as olive oil are very healthy indeed. Different fats are healthy for different reasons, not necessarily one being healthier than another.
Saturated fats such as the medium chain triglycerides (MCT) serve very important functions in human health. Coconut oil is a major source of MCTs such as lauric, caprylic and capric acids which are used primarily for energy and are quite effective in fat loss (see April 2 post). Lauric acid in particular possesses special antimicrobial properties (antiviral, antibacterial and antiprotozoal), is present in human milk, and critical in infant nutrition.
You see, not all saturated fats are bad. This is yet another example of oversimplification in nutrition. Unfortunately, pop science coupled with media misinterpretation usually equals disaster and confusion for public health. I prefer to keep company with real science.

"Go You Chicken Fat ...Go!"
Posted on Friday 4/4
I recall a junior high school PE class where our sadist..er..umm...teacher whipped us into shape, or at least shook us temporarily out of teenage apathy, with a military style drill set to an old scratchy LP called "Go You Chicken Fat, Go" (remember LPs?). We would jump around and just DIE of embarrassment to those lyrics, envying anyone who wasn't subjected to this outrage along with us. We were plenty PO'd but boy we sure felt energized after that...

"Calories in, calories out" is obsolete nutrition
Posted on Wednesday 4/2
First, we've known for several years now that you can consume more calories on a low carb plan than on a low fat plan, and lose weight.
Second, the types of fat consumed also determine the rate at which you burn calories. A study published in the most recent issue of the American Journal of Clinical Nutrition compares olive oil consumption with MCT oil (medium chain triglycerides-- 100% saturated fats) consumption on a weight loss plan lasting 16 weeks. At the end of the study, those taking MCT oil had greater weight loss---especially in trunk fat mass---than the olive oil takers.
This study replicates other human studies that have long shown that MCTs increase fat oxidation and thermogenesis compared with LCTs (long chain triglycerides) like olive oil.
Message to saturated fat phobics and die-hard calorie counters: Time to pay attention to the science.
Am J Clin Nutr. 2008;87:621-6.

Not all fats are bad
Posted on Thursday 3/13
Let me be perfectly clear: We've already determined that not all fats are bad--not even all saturated fats. Indeed, fats are a necessary macronutrient that we would not function optimally without. Moreover, not all trans fats are bad. We have to distinguish between factory-made trans fats, i.e., margarine, shortening, etc., and ruminant trans fats which are found naturally in dairy products and meats. The naturally occurring trans fats are not found to be deleterious or to negatively impact lipid profiles. As a matter of fact, a particular ruminant trans fat, trans-vaccenic acid, is actually a precursor to conjugated linoleic acid (CLA), a potent anticarcinogen.
This is great news but can be quite a dilemma for the fat-phobic individual. I wish you purposeful unbrainwashing of your fat fears.

There is no such thing as one diet fits all
Posted on Monday 3/10
There is no such thing as one diet fits all. There is no one way to eat that is appropriate for everybody. This is the trouble I have with general nutrition advice. For example, the individual who is insulin-resistant (pre-diabetes/metabolic syndrome) should not be advised to follow a low-fat, high-carbohydrate, insulinogenic diet. This individual should not be told to "eat a banana daily to get plenty of potassium" or "drink a glass of orange juice for vitamin C." This advice would further create more insulin resistance (IR) in the individual due to the high carbohydrate content of both of these offerings---making them inappropriate. Get it?

Recent Questions
Posted on Saturday 3/1
Q: My sister was diagnosed with vitamin D deficiency. She is 49 years old and is taking 3,000 IU daily during the winter months and is tested every year. Besides supplementation, are there any dietary recommendations that she could incorporate to reduce the daily IU or enhance it?
Ans: There is very little vitamin D to be found in our foods with the exception of salmon but she would have to eat as much as a bear to get the required amount! We are meant to get vitamin D primarily through sunlight. The 3,000 IU daily dose is appropriate. I would not reduce it.
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Q: It is difficult for me to swallow capsules, therefore, I want to purchase liquid fish oil. My question is how much to take each day and also if that would impede my dieting. I am not really overweight, but want to keep trim. I am over 70 years old.
Ans: Dr. Hoffman referred your question to me: A good brand of fish oil for you would be Coromega. This is an orange-flavored pudding-like emulsion with no fishy aftertaste and only 20 calories a packet. Take one packet per day with or without food.
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Q: I have reactive hypoglycemia, and have eaten all kinds of different snacks before I go to sleep to help me sleep through the night and not wake up at 2-3 AM. However, I haven't found any food that helps me to not wake up at that time, and then knowing that if I don't eat something again, I will frequently stay awake the rest of the night (I go to sleep at 10PM). I also have tinnitus, not every day, but it does seem that when I wake up in the middle of the night, that my tinnitus is bothering me, whereas if I get a full night's sleep, I am more likely to wake up without it. (I believe that a lot of people that have tinnitus also have hypoglycemia). Do you have any recommendations of what kind of a snack would best be helpful to eat before I go to sleep about 9PM. I am allergic to milk and soy, and don't eat grains, as my overall allergies are better without grains. I have tried eating a whole wheat bread however before going to sleep and this hasn't helped.
Ans: Some good protein and fat snacks would be a hard-boiled egg, your leftover chicken or steak from dinner, a couple of slices of turkey or nitrate-free cold cuts. Other goods snacks are natural, unsweetened nuts butter such as almond, macadamia and walnut butters. For reactive hypoglycemia, it's important to include some protein at every meal throughout the day--not just your nighttime snack. Eat 5-6 small meals per day to help stabilize blood sugar.
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Q: If the Salad & Salmon diet allows one fruit per day, does that mean that on days that I eat an apple, I should not be taking a product like Blueberry Solid?
Ans: You can take Blueberry Solid in addition to another fruit. As a matter of fact, blueberries are such antioxidant stars and so low in sugar that you can pretend they're vegetables.
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Q: I know corn is considered a carb, but what about air-popped popcorn? I used to enjoy some without salt or butter.
Ans: Corn is actually a grain carbohydrate which you should limit if you're watching your carbohydrate intake. Find a popcorn that's trans fat free and enjoy in moderation.
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A Good Day (a successful outcome):
A patient, skeptical at first: "Get outta here! What does it have to do with what I eat? My gastroenterologist told me diet has nothing to do with it." At a follow up nutrition visit discovers the diet not only works, but the patient hasn't felt this well in years despite rounds and rounds of pharmaceutical intervention.
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More Good Days:
Patient: "You know I didn't believe you when you said my cravings for sweets would diminish, but they're gone!"
Eating is a Behavior. The behavior of chronic overindulgence, using food as a reward or escape--too often this behavior is a coping mechanism. This is likely the greatest challenge/obstacle to weight loss and maintenance.
From working with the late Dr. Atkins to working with Dr. Hoffman: How did I get this lucky?!
Who Am I and What Do I Want?
If you told me twenty some-odd years ago that I would grow up to be someone who loves science and biochemistry, first, I would have laughed out loud. Then, I defiantly would have replied, "I'm going to be a rock 'n roll star--all I'm interested in is my music and my guitar" (rhyme not intentional) while applying my Chrissie Hynde-esque eyeliner.
Those of you who know me know that I am compelled to bring you the most up-to-date, unbiased, valid and reliable research which elucidates the critical role of nutrition in a wide variety of diseases and conditions as well as its therapeutic and practical applications. This, indeed, is my mission.
Oh, and I'm still a musician...