Low Carb Tips

If anyone knows anything about fitness, its that a low fat diet is the healthiest way to avoid serious diseases, right? Maybe wrong.

In many instances quality research has shown just the oppositethat a low fat diet, sometimes even a vegetarian diet, can be harmful to your health. Although vegetarian and low-fat diets have been proven to reduce cholesterol and triglyceride levels, they have not demonstrated significant reductions in deaths from any disease.

The Low-Fat Approach
Popular diets of today encouraging low-fat approaches, such as the diets of Dr. Pritkin, Dr. Ornish, Macrobiotics, and Weight Watchers, are generally effective with weight-loss and reduction in blood fats. The low-fat approach has even been proven to overcome serious illness successfully.

But the majority of dieters find these plans difficult to stick with. And most research trials have not shown these diets effective in decreasing death rates from diseases in general, long-term.

Fats in a meal make you feel more full. They slow the time it takes for your stomach to empty, thus ensuring you will not feel hungry too soon.

Generally, high-carb, low-fat meals have the opposite effect. The stomach empties quicker and insulin levels increase following the meal. This means you may be hungry sooner than youd like.

Research shows the higher insulin levels of a low-fat, high-carb diet may predispose you to adult onset diabetes, hypoglycemia, and even heart disease.

The Low-Carb Approach
These diets claim that limiting carbs, like sugars, grains, fruits, and some vegetables, is the solution. The Atkins Diet, South Beach Diet, and even the Zone Diet all suggest if you cut out the carbs or have a balance of fat/carbs/protein in every meal, you will experience weight loss and better health. Many dedicated dieters find this to be true.

Although a low-carb diet can cause weight loss, the goal of any program should be life long radiant health. It is still up for debate if this approach leads to any significant health advantages. It is possible to hasten heart disease, arthritis, cancer, and aging with a diet too high in the wrong fats and too low in essential nutrients from various fruits and veggies.

Many health care professionals find it difficult to prescribe to either of the above theories. If there is no definitive answer in either direction that is indisputable, then there must be a middle ground.

A Healthy Solution for Everyone
It is difficult to imagine that reducing intake of the wonderful fruits and vegetables that keep people well is the way to a healthy future. Research will back this up. The average American already ingests too little fiber, vitamins, minerals, antioxidants, and other factors present in whole, unprocessed fruits and vegetables.

In much of our history, it was rare to have many of the diseases we live with today. Most people in native cultures eating diets dictated by availability experienced vibrant health. Their death was caused by accidents, bacterial or viral diseases, or by old age. Very few died of our number one killers: cardiovascular disease and cancer.

People did not begin to experience heart disease and cancer in such great numbers until the advent of our more modern diet and lifestyle customs.

These advances included:
growing and eating more grains
discovering how to refine and preserve foods to extend shelf-life
consuming sugar and simple carbohydrates
pasteurizing and homogenizing dairy products

With the human tampering of food overall health took an undeniable turn for the worse.

Almost exclusively we now eat, even in so called healthy or organic foods, the following: refined products, products with added sugar, preservatives, additives, petroleum products, animal products laden with antibiotics and hormones, and animals that are fed diets that they would never eat in the wild (wild cattle do not eat other cattle, poultry by-products, or even grains; cattle eat grass).

Native cultures worldwide, before being indoctrinated with more westernized food choices, eat remarkably similar diets.

Since many food products spoil without refrigeration or freezing, most people fermented their foods. This supplies necessary probiotic bacteria, which many people supplement with today since we eat natural fermented foods so infrequently.

Whether or not they inhabited the same regions, most people ate a wide variety of fruits, vegetables, and animal products in season. Very few societies tip the scales by eating mostly animal products (Inuit cultures) or mostly vegetarian (a few tribes in Africa and South America).

The similarities that bind the historical human diet together are:
A diet based on fresh or fermented whole, unrefined foods
A diet high in essential fatty acids with an omega 6 to omega 3 ratio of 4:1 (current US diets have a ratio of 16:1)
A diet where spirituality around food is more meaningful than the material
A diet with 10 times the level of fat soluble vitamins (A, D, E, K)
A diet lower in total calories overall

Wisdom passed down through the ages says that a varied diet with foods found abundant in nature is best. In almost all cultures this means a diet, as available, of fresh or dried wild meats and fish, fermented cheeses, fresh whole or fermented milk, butter, eggs, fresh, dried, or fermented fruits, fresh or fermented vegetables, whole grains (these were fermented normally, even if dried), some beans, and water or fermented beverages to drink.

It is interesting to note that instead of eating fresh foods or those naturally fermented, we chose to cook or destroy what could spoil in our foods then add additives and preservatives. Are these foods as digestible? Do they supply the same nutrients? Does the magic number of carbohydrates versus fats or proteins really matter? What if the answer lies in ancient wisdom and thousands of years of knowledge?

Something to think about.

For more information or questions on related topics, please visit www.MyWebND.com. Get all your health questions answered from a licensed Naturopathic physician without the wait for an office visit. Well-researched, reliable information is now available and easy to find.

Written By: Dr. Tara Barker

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It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for Americas rising obesity problems. The backlash against carbohydrates is a result of the low fat craze that started in the 80s.When consumers started cutting down their fat intake, manufacturers figured out that they could create low fat processed food products that the public would buy. Because these products claimed to be fat free, Americans didnt pay attention to the fact that they were not also calorie free, and as a result, the total amount of daily calories has slowly been increasing. In fact, although the total percentage of calories from fat has decreased, the actual amount of fat intake has increased by 10# per year since 1975! The increase of carbohydrate has also increased, at a rate of 20# per year, mostly as a result of highly processed foods.

It is estimated that 3800 calories are now produced for every American man, woman and child. We have evolved from a world of feast or famine, but were in a state of perpetual feast, although our bodies have not changed. We have no defenses against excess calories: Every year, 300,000 to 400,000 deaths in the US are attributed to obesity.

Meanwhile, Asian and Middle Eastern populations consume 50-75% of their calories from rice and have some of the lowest rates of obesity and heart disease in the world. People living in the Mediterranean also have fewer health conditions commonly seen in the US. This diet consists of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry. Although their fat intake is about the same as in America, the type of fat is primarily monounsaturated fats, such as olive oil, where Americans eat primarily saturated animal fats.

Regardless of the actual advantage or disadvange to following a low carbohydrate diet, there are three recommendations for maintaining good health while following such a diet. The first is to choose healthy fats over the unhealthy, saturated fats, when considering fat intake. Examples of healthy fats would be plant fats that have not been hydrogenated, which makes the fat more solid at room temperature. It is believed that hydrogenation is actually more harmful to health than saturated fats found naturally in animal products. Plant fats would include nuts, avocados, and olives. Oils such as olive oil, canola oil and peanut oil are better choices than fats that come from animal sources, such as butter, lard or bacon grease. Multiple studies over the years have shown that excess animal fats lead to higher risks of cancer, heart disease and other inflammatory disorders. Saturated fats have been linked to increased cholesterol, LDL (the bad) cholesterol as well as to increased LDL cholesterol oxidation. In fact, in January 2004, an Atkins representative put out a press release advising the public to decrease their amounts of steak, eggs, and saturated fast to less than 20% of their total fat intake.

The next recommendation to ensure good health is to eat plenty of fruits and vegetables. Although fruits and most vegetables are restricted in the initial phase of some low carbohydrate diets, they are then allowed back in limited amounts. The phytonutrients that come from a diet rich in fruits and vegetables have been shown to decrease blood pressure, as well as protect against cancer, heart disease, diabetes, metabolic syndrome, and obesity. Its easy to add more fruits and vegetables to your diet, once you get in the habit. Examples are; add some berries to breakfast, eat a tomato at lunch, include broccoli with dinner, drink some vegetable juice with snacks, and have a large salad with your meal.

The final tip to ensure good health is to eat a diet of whole foods, rather than fall back on the easy snack, convenience foods of today. If Americans had just cut down their amount of fat intake in the 80s, without finding new ways to snack, we may not be seeing the epidemic of obesity we see, today. When people started going on the low carbohydrate diets, they eliminated a large number of calories by eliminating snacking, especially at night, where common snacks are chips, crackers, and other high fat, high refined carbohydrate foods, such as ice cream. Today, though, much like in the 80s, manufacturers are now developing low carb and low net carb snack foods. We can now find low net carb chips, crackers, ice cream, popcorn, even low carb pizza! As Americans start to increase their intake of these foods, we will soon see a slowing of the weight loss many had seen initially. In order to call themselves a low net carb food, manufacturers subtract the fiber and sugar alcohols from the total carbohydrates in the product, rather than produce products without carbohydrate. There is no actual FDA standard for what a low net carb food is, yet, though, so right now its anything the manufacturer wants to say it is. These foods also are very high in fat and saturated fat, usually through hydrogenation. So, not only will calories be added back into the diet through resuming unhealthy snack habits, but they will be calories consisting of high amounts of the unhealthy fats.

So, while following a low carbohydrate diet, in order to ensure continued good health, follow these three recommendations: 1) Make most fats you eat the healthy, plant fats, rather than eating a diet high in animal or hydrogenated fats, 2) Eat plenty of nutrient rich fruits and vegetables, which are high in disease-fighting antioxidants, and 3) eat mostly whole, fresh foods and very little processed snack foods, even if they say low carb, in order to avoid hidden and unnecessary fat and calories.

Marjorie Geiser has been teaching health, fitness and nutrition since 1982. She is a nutritionist, registered dietitian, certified personal trainer and life coach. As the owner of MEG Fitness, Marjories goal for her clients is to help them incorporate healthy eating and fitness into their busy lives. To order her 30-Day Health & Fitness Challenge e-course and learn more about Marjorie, go to her website at www.megfit.com or email her at Margie@megfit.com

Written By: Marjorie Geiser

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As the urge to overindulge is replaced by the need to shed winter weight gain, more and more dieters are turning to a low-carbohydrate eating regimen. The increasingly popular low carbohydrate plans such as Atkins and South Beach diets are based on the premise that carbohydrates cause weight gain and focus food intake on protein.

As attractive as it may sound to eat steak, cheese, eggs and other calorie-rich proteins, many dieters find it challenging to bring tasty variety to their low carbohydrate menus and still stick to the guidelines for these diets.

Trying new foods and different food combinations are a good way to keep your taste buds satisfied, says Chef Patrick Finney, national culinary director of American Culinary Institute (ACI). He also notes that since dieters are limited in what they can eat, its important to focus on the taste and flavor of foods, instead of quantity.

The chefs from American Culinary Institute makes it easy to identify the best tasting choice in just about every food category, from everyday favorites, to gourmet and organic products. For over 15 years, the San Francisco-based organization of independent, professional chefs has provided shoppers with a fast, effective way to select the best tasting foods and culinary products by awarding its Best Taste Award medallion to the overall winner in each product category based on taste.

A recent study done by PARADE magazine confirms that flavor is still the number one criterion for Americans food choices. In addition, across the board in their own restaurants, the independent judging chefs of ACI see their customers modifying their eating habits to include low-carb plans, but note people will not sacrifice on taste with their new menu choices. Chef Finneys advice is to purchase the best tasting products you can buy.

Products bearing the prestigious ACI Best Taste Award have been judged superior in taste in the Institutes rigorous, unbiased five-step judging process. Look for the ACI Best Taste Award on food products at your local supermarket. Its the fast and reliable way to buy the best tasting food and culinary products for your family and friends.

Here are some menu suggestions from Chef Finney for those eating a low-carb diet, and a list of some of the best tasting low-carbohydrate food brands that earned ACIs Best Taste Awards in their respective categories.

Breakfast:

* Eggs are a good start to a low-carb day. Egglands Best took ACIs top spot for the fresh eggs category. Prepare them scrambled, fried, poached, hard-boiled or as an omelet. But dont stop with breakfast. Make egg salad for lunch, or whip up Asian egg drop soup for dinner.

* Bacon, which is banned on low-fat diets, is a nice treat for those following the Atkins plan. If youre in a hurry, Jimmy Dean gets the best taste rating for fully cooked, heat and serve bacon, while Maple Leaf bacon is the best tasting in its category for conventional bacon strips.

Lunch and dinner:

* For a quick, easy protein boost, add the best tasting canned/pouch tuna or salmon to your leafy green salads from Chicken of the Sea.

* Sprinkling a few nuts and seeds on your salad is another quick way to jazz them up. Using delicious Fisher Nuts finely chopped also add crunch, texture and protein to soups, and a surprising crunchy topping for steaks. A small handful of nuts make a great, quick snack.

* Fish and seafood are great lean protein sources. Fishery Products Internationals frozen shrimp under the Mirabel label make a great quick and tasty meal, or add them to stir fry, green salads and more.

* Cheese gives a flavor boost to any dish. Sprinkle hard cheeses like Romano cheese from Stella USA on salads, soups and side dishes for added flavor and texture.

* Cold cuts such as best taste winner William Fischer premium deli ham make a quick snack or lunch, and are a great addition to a green salad.

* Have convenient pre-packaged leafy green salads on hand at all times in your refrigerator for a handy meal or side dish from Ready-Pac. Top off salads with award winning dressings from Briannas salad dressings, such as their real French vinaigrette or zesty French dressing, both low in carbohydrates.

Sauces/Seasonings:

* When sticking to any meal plan, variety is the spice of life. Add a small spoonful of Crystal steak sauce to enhance the flavor of your steak or other meats. In addition, add a small splash to zip up sauces and dressings as well. Mrs. Dash grilling blends are a great way to boost the flavor of meat and chicken; try using it as a seasoning in place of salt.

Snack/Dessert:

* A little snack or a light dessert of fresh or frozen berries (of course with no sugar added), with a dollop of ACIs award winning Daisy Brand sour cream makes a delicious and satisfying treat.

For a complete list of the American Culinary Institutes Best Taste Award winners, visit www.chefsbest.org.

About the author:

Courtesy of ARA Content

Written By: ARA

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Food intolerance is a pharmacological reaction to the consumption of certain foods. In many cases, food intolerance may appear to be the side-effect of pharmacological drugs, but in fact, it is generally caused by the consumption of natural foods products, additives, or the combination of both.

The majority of food products that commonly cause food intolerance are high-protein.

As a low carb dieter, you will have abnormally- high exposure to high-protein food, including dairy products and meats, which means your chance of experiencing food intolerances (if you have any) will increase.

In contrast to food allergies, which are easily identifiable because they affect an almost instantaneous reaction of hives, shock, and a range of other symptoms, food intolerances are somewhat harder to identify.

Food intolerance generally has milder affects, such as minor headaches, general irritation, upset stomach, restlessness, and a loss of sleep. This makes it much harder to identify and treat.

If you are new to your low carb diet, you may have already experienced some of these symptoms, but attributed them to something other than food intolerance.

If you have been exhibiting these symptoms for less than three days into your low carb diet, they are more than likely related to withdrawals from caffeine or carbohydrates. They could also be related to dehydration. Conversely, if you have been exhibiting them for more than three days, they are more than likely the result of a food intolerance.

You should immediately start the process of weeding out foods that could be causing the intolerance.

The following is a list of foods you may be consuming on your low carb diet that are likely perpetrators: eggs, nuts, milk, fish, shellfish, pork, bacon, chicken, cheese, and tomatoes.

You should try to remove one of these from your low carb diet at a time. If you cannot solve your intolerance problem within a week, it would be wise to get off of your low carb diet and contact a physician to determine the source of your intolerance.

This article is for informational purposes only, and is not intended as substitute for medical advice. Before embarking on any diet or fitness program, consult your physician.

About the Author

Benji Paras runs http://www.list-of-low-carb-food.com, specializing in the benefits of the low-carb lifestyle. The site contains a treasure trove of information for losing weight, and includes a list of low carb foods along with informative articles and the latest low-carb headlines.

Written By: Benji Paras

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In our last article we talked about the low-carb diet, and whether or not we can stick with it for life. In this installment we’re still going to talk about carb control, but from a slightly different perspective. Let’s take a look at who is endorsing which diet plan, and what is their motivation?

Without a doubt, the most popular low-carb plan is the Atkins diet. Atkins is the fuel in the rocket, so to speak, that has put the low-carb phenomenon into orbit. Prior to Atkins, few (if any) of us had considered low-carbing as a weight loss plan. Of course, carb control as a concept existed long before Atkins; we called it the glycemic index!

Since the birth of the Atkins plan, many have followed. The South Beach Diet is probably the most successful derivative of Atkins. South Beach teaches a more balanced approach to carb-control eating, pointing out the difference between “good” carbs and “bad” carbs. Yes, there is a difference! South Beach doesn’t advocate eliminating ALL carbohydrates from your diet, just some.

Along with these two low-carb heavy-hitters, there are hundreds (even thousands?) of companies out there making a living off the low-carb mania. There’s even a new magazine dedicated to low-carb living. Should we believe what they say? Why or why not?

What do all of these people and/or organizations have in common? Well, most of them are trying to sell us something. Atkins, of course, has books and a growing line of food products. The South Beach folks are following that retail receipe for success as quickly as they can. Just because they’re making money off the low-carb diet, does that automatically discredit what they’re saying? Of course not! But, it should be enough to make us dig a little deeper, to seek out more facts.

How about the federal government…..one of the reasons we have a government is to protect us from fraudulent claims and give us the truth. Right? Well, hold on a minute: for decades the government has told us that a high-carbohydrate diet is the sure road to weight management (remember the food pyramid?). Now, all of a sudden, we’re not so sure about that.

So in whom do we place our trust? On the one hand, most of us DO trust the FDA to give us the straight-scoop about health and nutrition, so we should have 6-11 servings of carbohydrates per day. On the other hand, most of us know someone who has lost 25-50 pounds on a low-carb diet. Who’s right? Who do we trust?

We join other fitness experts in encouraging you to trust the most unbiased source available: your doctor. Not only will your doctor have the most knowledge to answer your questions, but perhaps more importantly your doctor has no vested interest in pushing any particular diet plan.

Think about it. If you’re planning to buy a new car, who’s word are you going to trust more: the car salesman or the automotive expert at Consumer Reports? The car salesman has a vested interest in what you hear, while the Consumer Reports expert (probably) doesn’t care what kind of car you buy!

Many of us seek out fair, impartial resources when we’re making a major purchase (car, boat, house, etc.). Shouldn’t we do the same when we’re investing in our own body?

Please understand that we’re not saying you should ignore everything from low-carb promoters. We’re not saying that at all. Companies and corporations play an important role in educating the public. What we are saying, however, is that it’s critical to consult with your physician before starting on the low-carb diet…..or on any diet for that matter. As we discussed in the last article in this series, low-carb plans are not right for everyone. Your doctor is in the best position to tell if it’s right for you.

Once again, we must include a reminder to exercise! No matter what nutritional approach you take, all of the experts recommend that you exercise on a regular basis. Think about it: there are hundreds of diet plans out there in the world today, and many of them offer conflicting information, but the one thing they all have in common is that they all encourage you to exercise. So although the experts may disagree on what you should eat, they do agree on what you should do: exercise!

About the author:

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.

Written By: Tracie Johanson

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