Protein is More Satisfying.

Low carbers have known the simple truth for many years that a meal rich in protein will help you last between meals without getting an attack of the munchies.

Why have the scientists taken so long to catch up?

I’ve long maintained that higher protein foods are always going to be the most filling. Mainly because they take longer for the body to digest, therefore remain in the stomach and intestines that little bit longer, meaning our bodies aren’t signalling us saying “hey, we’re hungry – give us more food!”

And to a certain extent – now- science is starting to back that up.

I’ve long maintained that higher protein foods are always going to be the most filling. Mainly because they take longer for the body to digest, therefore remain in the stomach and intestines that little bit longer, meaning our bodies aren’t signalling us saying “hey, we’re hungry – give us more food!”

And to a certain extent, science does back that up.

If you look over the research papers that have been carried out, certainly over the last ten years, they clearly show that 8 out of 10 people ate less after a protein-rich meal than they did after a meal that was low in protein.

Some time ago, the BBC  carried out a test to prove whether this was so or not. What they did was to take 3 volunteers who worked long hours, and were used to snacking on the job.

What they wanted to do was to see if they could give them a meal that would set them up for the long day ahead, so that they wouldn’t need to snack whilst working on their shifts. They fed each of the volunteers a meal that had the same calorific value but whose contents varied in the proportion of fat, protein and carbohydrates – one being high in fat, one high in protein and one high in carbohydrates.

After the meal, they were kept under close observation, to make sure that they couldn’t sneak any crafty snacks. After a four hour period, they were each given pizza slices to eat, and carefully observed as they tucked into the richly-deserved reward.

The one who ate the most was the one who had the initial meal that was high in carbohydrates. The quantity he ate was closely matched by the one whose diet was high in fat. The person who ate the smallest amount during the lunch-break was the one who had had the protein rich meal.

It was a very simple test, but it did rather prove the fact that if you don’t want to get hunger pains between meals, then make sure your meals are high in protein.

It’s as simple as that.

Eyeing up Your Food

Portion sizes seem to grow bigger each time you go to the restaurant.
Which makes me ask two basic Questions…
“Can keeping a track of what you eat change how hungry you think you are?”
And
“Does portion size mean anything”

In a simple test, two groups of 15 people were treated to a dinner of chicken drumsticks.  Two large plates of 150 chicken drumsticks each were put onto each table, they were checked beforehand to make sure they contained exactly the same quantity, both in terms of number and weight.

The first table was left to get on with their meal more-or-less unhindered.  However, the second group regularly had all the bones and other evidence of what they had consumed taken away from the table.  At the end of the meal, the amount of chicken that each table had eaten was then measured.

The result showed that the table who had their bones cleared away throughout the meal ate nearly 10% more chicken than the table who could see how much they had eaten by the bones and remains left on the table.  You could use this method for yourself, as a reminder of how much you’ve been eating.

It’s not as good as portion control to start with, but at least if you are faced with going to a buffet or something like that, make a mental note before you start to clear your plate of what’s on there to give yourself some sort of guidance.
Portion size.

I’ve long been an advocate of eating sensible portion sizes as it’s better to go back and take a bit more if your hungry than take too much and eat it just because it’s on your plate. Our next quick study illustrates that very nicely.

There was a study done two years ago in America, which showed that the size of the container can unknowingly and powerfully increase just how much food a person eats.

A test was carried out using movie goers and popcorn.  Half of the movie-goers were given large size buckets of popcorn (120g); the other half were given extra large buckets of popcorn (240g).

Just to see if it was purely portion size that would determine how much people ate, half of both groups were given stale popcorn.

At the end of the film, the amount of popcorn left over by each group was collected up and measured.  Don’t forget, it was comparing how much each group was given to how much each group had left behind.

The difference between the two groups, those who had the smaller buckets and those who had the super-sized buckets, was quite dramatic.

The results showed that the people who had larger containers proportionally ate 45% more than those people who had the smaller containers.

The thing this shows, is that when we go “large” or “super-size” on our snacks, our understanding of what is an acceptable amount to eat goes up.  Quite simply put, the larger the portion you have on your plate (or in your bucket!) the more you will eat.

This means that there is a very simple way of avoiding eating too much.  If you don’t want to eat more than you need to, don’t take the super-sized portions.

In fact one very good tip, is to take half of what you think you need and eat that.

Once you have finished, leave it 5 to 10 minutes before you decide if you want to go back for more. That way you leave adequate time for your stomach to register if you’re satisfied or not.

Even if you do want a little more – you will be more able to guage just how much, as you already have a very good idea of how satisfying the meal is.

And it’s certain your host will be flattered by you liking it so much you that ‘just had to have a little bit more’

The Evolutionary Diet

Could it be that we really are eating too many processed foods?

I would say yes!

But what is the alternative?

Is getting back to nature one of them?

The results may surprise you.

For a long time the question has been posed that staying along the lines of “Can eating like Neanderthal or an ape improve our health?”

When we look at how many diseases there are connected to excessive weight gain and high blood pressure and we see the numbers of these diseases seem to be on the increase day by day, it does rather raise the issue about whether or not our current Western diet is actually the major factor, or cause, of these cardiovascular diseases, such as hypertension, stroke and diabetes.

Which leads us onto the second question: “Are we paying the price for eating all these processed foods?”

Dietician Lyn Garton was responsible for taking ten volunteers on a journey back to our culinary roots, where she took a leaf out of our ancestors’ cookbooks, just to see what impact a comparatively short few days of eating much healthier food would have on reducing the risk of fatal illnesses, as mentioned above.
At the end of the test, biological markers for cholesterol and hypertension were measured to see how successful this test was. After the twelve day test, the groups total cholesterol fell by over 23%, and there was a marked decrease in the amount of sodium levels. From all of this, we can conclude that simply by introducing changes into our diet, by moving away from processed foods towards more healthily organically based foods, our health can be dramatically improved.

All the volunteers used in this test were chosen because they had above-average levels of cholesterol, according to the doctors, ranging from between 5 and 6.8. Also the test group confessed that they were eating diets which had very few fruits and vegetables, and were probably very high in trans-fats and many of them were confessing a life of fast, processed food.

Now obviously, the dramatic results from this test were slightly skewed because the volunteers were following a diet that had 5kg of fruit and vegetables a day, which with a balanced controlled carbohydrate diet would prove unnecessary, and in fact the pressures of our modern lives would probably make this totally impractical.
However, what it does show is that if you want to lower your triglycerides levels then cutting down on processed foods and re-introducing vegetables, nuts and certain fruits into your diet would make that possible.

Perhaps you may not be familiar with the sort of foods that are common in the Evolutionary Diet, here is just a small sample:
Apples
Apricots
Asparagus
Avocado
Bananas
Blueberries
Broccoli
Cabbage
Carrots
Cashews
Cauliflower
Cherries
Courgettes
Dates
Figs
Grapes
Hazelnuts
Honey
Kiwi fruit
Mangetoutes
Mangoes
Melons
Mushrooms
Olives
Paw-paws
Peaches
Peanuts
Pears
Peas
Peppers
Plums
Radishes
Raspberries
Satsumas
Spring Onions
Strawberries
Sugar-snap peas
Summer Cabbage
Tomatoes
Walnuts
Watercress
To name but a few!

Many of these would be allowed on all but the strictest LowCarb regime and would add a tasty addition to what you may be eating already.

As we’ve said before, variety is something to aim for in any diet – the more the merrier.

Indigestion – Dyspepsia

Indigestion, also known as upset stomach or dyspepsia, is discomfort or a burning feeling in the upper abdomen, often accompanied by nausea, abdominal bloating, belching, and sometimes vomiting. Some people also use the term indigestion to describe the symptom of heartburn.

While indigestion may be caused by a disease in the digestive tract such as ulcer or gastroesophageal reflux disease (GERD), most of the time for many people, it’s simply the result of

  • Eating too much,
  • Eating too quickly,
  • Eating foods high is low quality fat, or
  • Eating during stressful situations.
  • Stomach bacteria are weak or over run

Smoking, drinking too much alcohol, using medications that irritate the stomach lining, being tired, and having ongoing stress can also cause indigestion or make it worse.

There are some folk who have persistent indigestion that is not related to any of these factors.  This type of indigestion— called functional or nonulcer dyspepsia— may be caused by a problem in the muscular squeezing action of the stomach (motility).

To diagnose indigestion, the doctor might perform tests for problems, like ulcers.  In the process of diagnosis, a person may have x-rays of the stomach and small intestine or undergo endoscopy, in which the doctor uses an instrument to look at the inside of the stomach.

Avoiding the highly processed and additive rich foods that seem to cause indigestion is oftenthe most successful way to treat it.

In any event, other factors not being obvious, this should be a first step.

Heartburn caused by acid reflux is usually improved by treatment with antacids, H2-blockers, or proton pump inhibitors.  Smokers can help relieve their indigestion by quitting smoking, or at least not smoking right before eating.  Exercising with a full stomach may cause indigestion, so scheduling exercise before a meal or at least an hour afterward might help.

To treat indigestion caused by a functional problem in the digestive tract, the doctor may prescribe medicine that affects stomach motility.

Because indigestion can be a sign of, or mimic, a more serious disease, people should see a doctor if they have

  • vomiting, weight loss, or appetite loss
  • black tarry stools or blood in vomit
  • severe pain in the upper right abdomen
  • discomfort unrelated to eating
  • indigestion accompanied by shortness of breath, sweating, or pain radiating to the jaw, neck, or arm
  • symptoms that persist for more than 2 weeks.

One thing many people have found effective is to take a course of pro-biotic supplements as this will restore the balance to your stomach bacteria. Simply put… If you  have the right bugs in your stomach it will do it’s job properly.

Also, eating pro-biotic foods such as natural yogurt, sauerkraut and other fermented foods can help enormously as these will provide a good environment for the good bacteria in your stomach to flourish.

Stevia

Who will win the sweetener wars?

At stake are billions of dollars shelled out by weight conscious and health conscious consumers world wide.  Key players in this bitter battle for mega profits are:  stevia [natural, sweet tasting herb] and the chemical sweeteners, aspartame [aka NutraSweet and Equal] and neotame.

Is stevia really the forbidden natural alternative to aspartame? Stevia [Stevia rebaudiana Bertoli] has been used for centuries in the rest of the world as a low-calorie, no-adverse-reactions-reported, sweet herb. It can be purchased as crushed leaves, a dark liquid, a clear liquid or a fluffy white powder. Anyone can grow it.  It’s the sweetener that can’t be called a sweetener in the U.S.!

Shoved illogically into the “Dietary Supplement” category by the FDA in 1994 when DSHEA [Dietary Supplement Health and Education Act] went into effect, stevia remains in limbo, in a sort of “halfway house,” while the U.S. Food and Drug Administration [FDA] struggles to keep it off the market as a legally approved sweetener.

Unlike aspartame and neotame [NutraSweet Company’s potent, new sweetener], stevia is unquestionably safe to cook with.  But, without guidance on ratios and conversions – the average consumer is at a loss to know how to use it. Stevia is much less expensive to use than its synthetic counterparts.  By the way, aspartame, by law, has to appear on a product’s ingredient label. NutraSweet Company’s Neotame, on the other hand, may hide in a product, without its name appearing on the ingredient label.  Some FDA watchers are baffled by this action.

More and more consumers are rejecting the pharmaceutical versions of sugar such as: saccharin, acesulfame K, sucralose, aspartame and neotame, and are searching for the ideal “healthy” sweetener. This makes stevia, the natural choice [no pun intended], a very real threat to aspartame, neotame and the others.

In July 2005, a study was published, showing aspartame created at least two forms of cancers [leukemia and lymphoma] in lab animals fed aspartame. The study was conducted by researchers from the European Ramazzini Foundation, an independent group located in Bologna, Italy.

FDA points to only two questionable studies as their absolute proof that stevia is not safe. The first, ineptly done, by a graduate student in South America, says it may have [are you ready for this?] a mild contraceptive property. The other, published in 1988 in a Brazilian pharmacological journal, was extremely sloppy science and no one but the FDA gives it any credence whatsoever. On the off chance the public does not share FDA’s concern about stevia’s possible contraceptive qualities, they have come up with some strictly hearsay evidence, which they’ve never seen, through the South American “grapevine” that stevia might be unsafe for having a hypothetical hypoglycemic effect on some individuals. These are extremely flimsy straws the FDA is grasping at to support their ban on stevia as a sweetener.

The FDA claims no petitions have been filed by product manufacturers seeking to use stevia as a Generally Recognized as Safe [or GRAS] ingredient in their product.

What they really mean is the FDA has never accepted a petition filed by a food or beverage manufacturer seeking to use stevia as a sweetener in their product. Several, including Lipton have filed petitions only to be denied acceptance for some FDA-invented technical error.

The FDA ignores the overwhelming evidence of stevia’s benign and beneficial character. Usage in the rest of the world for centuries with no reported ill affects, counts for nothing in the closed regulatory mind.

The FDA even went so far as to attack one importer and distributor of stevia for perceived “violations” of the rules and regulations governing dietary supplements. The crime? Three books were being distributed by Stevita Co. of Arlington, Texas [owners of the Brazilian patent on stevia manufacturing] which described the history and usage of the sweet herb, stevia.

Not only was the business-owner ordered to destroy his inventory of books – he was also forced to remove all links to other sites on his internet web site. A clear violation of First Amendment rights by the FDA? Could this controversy over stevia be related to FDA’s defensive attitude over aspartame? [aka NutraSweet/Equal/Natrataste/Canderel, etc.]
The FDA continues to fiercely support the artificial sweetener aspartame [aka NutraSweet/Equal] based solely on industry-sponsored tests showing safety. [Monsanto, a former patent-holder on aspartame, has bought up and put on hold the U.S. patent on stevia manufacturing].

What’s the FDA’s official position? Absolutely nothing is wrong or harmful about aspartame, despite the undisputed fact that approximately 80% of all adverse reaction complaints to FDA are aspartame related. Unlike pharmaceuticals – serious adverse reactions to a food additive are not required by law to be reported by physicians. FDA lists over 92 symptoms consumers have tied to aspartame consumption – including deaths. Reports show that when individuals cease ingesting aspartame, their symptoms usually go away.

Junk Science

“Junk Science” or worse was used by G.D. Searle to gain approval for aspartame in the first place as a tabletop sweetener in 1981 and in 1983 for aqueous solution [soft drinks]. Some concerned FDA toxicologists even went as far as to show the tests were “falsified” to get aspartame approved in the first place. Aspartame was first FDA-approved in 1974, but that approval was rescinded before it could get to market because of serious questions about one of the breakdown products, DKP , which caused brain tumors in the laboratory animals. At a Washington D.C. News Conference, November 1997, John Olney, M.D., noted brain researcher, presented his compelling findings of a 10% increase in brain tumors since the advent of aspartame on the market.

Further troubling to many independent scientists is the fact that virtually all the studies showing harm are “corporate neutral” as one aspartame researcher put it. Many studies are available to show harm caused by aspartame’s phenylalanine, aspartic acid and toxic breakdown products: methanol – formaldehyde – formic acid and diketopiperazine. Tens of thousands of consumers and others have reported serious adverse reactions to the FDA and consumer advocacy organizations collecting reports, such as the international Aspartame Consumer Safety Network Pilot Hotline.
Woodrow Monte, R.D., Ph.D., a former director of the Arizona State University Food Sciences and Nutrition Laboratory, is uncomfortable with the methanol content of aspartame. In an 1986 interview, Monte called aspartame “a crime against humanity.” “Humans are 100 times more sensitive to methanol than animals. When you ingest aspartame, it breaks down into methanol within one hour of ingestion. Methanol forms as soon as aspartame goes into solution and increases the longer it is in solution.” according to Monte. Because heat speeds the breakdown of aspartame into methanol. This raises serious concern about aspartame’s 1993 approval for use in baked goods and other heated products, like hot cocoa and tea. Although aspartame came about as the result of a search for a drug, and its compounds were the basis for a potential prescription medication, the petition for approval of NutraSweet was based on the premise that it was a food additive. The FDA followed its precedent of permitting manufacturers to conduct their own product safety research.

Monte feels that aspartame was mislabeled from the beginning. “aspartame is a drug, not a food additive,” he said. “One hundred million people, from little babies to the elderly, are consuming this stuff in megadoses, more than they ever would if it were labeled a drug.” [Informed Consent May/June ‘94]

Outspoken critics are suggesting – not that we rid ourselves of a Food and Drug Administration – only that we rid ourselves of the present “corrupted” Food and Drug Administration thus changing the current FDA focus of protecting the profits of the giants of industry to one of protecting the American public, which it is charged to serve.

The FDA seems to have everything “backwards” in its regulatory thinking. The herbal sweetener with centuries of no adverse reactions to its credit versus the artificial sweetener which has been surrounded by a storm of controversy since its flawed approval twenty four years ago. Follow the Money and Political Trail.

Conclusion

FDA’s ability to evaluate any substance objectively has been called into question by consumers and independent researchers alike. Senator Metzenbaum called FDA officials mere “Handmaidens to Industry” in the 1987 Senate Hearings on the Safety of aspartame. Corporate megabucks influence and determine the actions of that government agency created to protect the consumer from harm. In an unfortunate ripple effect, FDA’s seal of approval is the standard used by agencies around the world to allow food additives into their countries, without doing their own investigations. Corporations routinely cover themselves by donating millions to organizations such as: American Dietetic Association, American Diabetic Foundation and others. FDA officials routinely hop with jumping-bean-like ease from government to private industry and back.
Who will win the Sweetener Wars? Greed versus health, which will win? It’s up to us, the consuming public. One person can and must work to make a difference in the way the world looks at sweeteners.

ACTION AGENDA:

  • Tell everyone you know about this issue.
  • Work with those organizations lobbying to get stevia legally approved as a safe and natural sweetener.
  • Let your grocer know you want a naturally healthy choice when it comes to sweeteners.
  • Take aspartame-sweetened items back to the store to exchange for something healthy.
  • Try the sweet taste of stevia – many say it’s the beneficial, safe alternative to all of the unhealthy, chemical sweeteners.