How to start LCHF – Part 1: Clean out day


IMPORTANT: When you take out carbohydrate you must increase fat….protein should stay about the same.

The Science of Human Potential

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By far and away the most email, comments and questions we get are around how to start LCHF, what a LCHF whole food eating plan looks like, whether its doable for the average person, and how you know what success looks like. We’ll address this in a series of posts but here are the first three steps……

By Helen Kilding and Grant Schofield

Back in April of last year, Grant talked about what he and his family eat, but let’s go a step further and look at how you might adapt your current menu to achieve a Low Carb High Fat (LCHF) lifestyle, that delivers all the nutrients your body needs, in the quantities required. Note I say lifestyle, not diet, as an LCHF way of eating can be as beneficial and enjoyable for people who don’t need to lose weight as for those who do.

First there are two…

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Some People have Wax in Their Ears!


earsOne of Professor Julius Sumner Miller’s famous one liners was ‘Why is it so?’ And in this case I believe it is most appropriate to ask the question.

Many of my associates are living the Low Carbohydrate High Fat lifestyle….

With this way of eating the other vital macronutrient PROTEIN is kept in the medium range….. not too little not too big – I hate to use a cliché but a ‘Kellogg’s’ would be ‘just right’!

The lower the carbohydrate consumption – the less glucose will enter the blood.

The lower the amount of glucose – the lower the amount of insulin needed to transport – or shove that glucose out of the blood and into the cells. This also will help to prevent insulin resistance, as over time, if too much insulin is released by the pancreas, in response to too much  glucose needing to be dealt with, the cells become resistant to it and Type 2 Diabetes is the next step in the equation.

When carbohydrates are lowered some other nutrient is needed to fill the gap. With this lifestyle good healthy fats come charging in to the rescue. Ask any LCHF lifestyler, and they will tell you about how they are not hungry between meals, enjoying bacon, avocado, pork cracklings, fat on their pork chops, coconut oil and lashings of butter on their vegetables. The human body needs these to transport the fat soluble vitamins into the cells where they are needed. Eating your broccoli without butter seems such a wasteful exercise…… those healthy vitamins in the broccoli NEED the fats to do their job – otherwise they will simply sail through the digestive system and end up as fertilizer somewhere!

But when it comes to protein LCHF aficionados choose to be moderate…. yes MODERATE in how much they consume, and there is a good scientific reason for this. You see it has been proven that excess protein (amino acids) can be converted by the body into glucose – and that would be the very last thing they would want to happen. Why – well as mentioned earlier, glucose needs insulin and excess insulin can lead to resistance and type 2 diabetes. The technical name for this process is gluconeogenesis.

WHY IS IT SO then that a scientist would scream headlines that the ‘faddish’ Low Carbohydrate Dieters eat too much protein and are going to become very sick people? (paraphrased) Mind you the study used Mice – not human beings, bear that in mind when considering the findings please, as I seem to remember that meeces munch readily on grains, and I honestly cannot remember seeing any at table devouring a nice filet mignon recently!

Professor of geriatric medicine David Le Couteur from Sydney’s Anzac Research Institute was part of the team which modified the diets of 900 mice with dramatic results.

“If you’re interested in a longer life span and late-life health, then a diet that is low in protein, high in carbohydrate and low in fat is preferable,” he said.

“You can eat as much of that as you like.

“You don’t have to be hungry, you don’t have to reduce your calorie intake, you can just let your body decide what the right amount of food is.”

The paper is linked here for you to read , however I think it noteworthy to observe that he also stated:  …. plenty of data in humans already exists that shows people who choose a high-protein diet have worse outcomes in terms of death and disease.

“Certainly we found and we expected to find that high-protein diets led to weight loss and led to increased muscle bulk, but this was associated with worse outcomes, whether it was blood pressure or diabetes or life span,” he said.

Now where I wonder did the Professor get the idea that LCHF Life styler’s choose to eat a diet high in protein…. YES he has his facts wrong seems he has wax in his ears!

It is such a pity that they did not leave the poor meeces to much on their ‘Kellogg’s Diet’ which I can guarantee would not contain HIGH protein at all!

The other question I have is who funded the research? I think that is a fair question to ask.

The article that I am quoting from has closed off comments from the general public – how convenient is that – however if you are curious, do take time to read some comments that managed to be posted from other people.

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I’ve lost 10 kg, but what about my cholesterol?


Professor Grant Schofield as always has interesting information… This article is NO exception

The Science of Human Potential

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Folks, here’s a great story about health and weight loss – along with some excellent examples of what to actually eat on the LCHF plan.  I’m often asked about cholesterol and how to interpret the numbers on the blood form. People get (rightly) concerned that their metabolic markers are heading in the right direction.  So that’s answered here too.  Enjoy.

Hi Grant

MY BACKGROUND

  • Have been on LCHF in earnest since since May 2013, cutting out all processed carbs and high carb natural foods
  • Between Nov 12 and May 2013 I cut out sugar only
  • Nov 12 I was 92kgs and now range between 82-85kgs – have had to buy a size smaller clothes during this time.
  • Foods I eat:-
    • Breakfast (choice from one of these)
      • Greek Yoghurt .75 Cup, Raw Almonds .25 cup, Raspberries/Blue Berries .5 Cup, Cream  30ml
      • 2 Eggs and rasher bacon plus Baby Spinach 1 cup…

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Oils, Cholesterol and Carbohydrates


NEWYou may have been told – nope you will have been told to eat low fat so as to bring your cholesterol numbers into a range your doctor will be happy with. Of course that does not work, so in reality your doctor will almost certainly write a prescription for a cholesterol lowering medication – explaining to you, that if you don’t lower those ‘terrible numbers’ you will suffer a heart attack – or a stroke and …. well you know the rest. Doctors are very good at using fear tactics to scare patients into submission.

What most doctors do not understand is what it really is (in the vast majority of cases) that causes your LIPID profile (cholesterol numbers) to go out of whack! Most of the learning they did about cholesterol was back when they were in medical school, and since that time there have been great advancements in the understanding  and knowledge about diets/foods/lifestyle patterns. Of course they don’t have time to do the reading and research themselves, relying mostly on information given to them by pharmaceutical sales reps  – and – broadcast bulletins provided by the Nations Health Services which are themselves spoon fed information by the drug companies.

The fats you consume add very little to the amount of cholesterol circulating in your body. Your body makes most of the cholesterol in your own liver – think about that. Statin drugs were invented to slow down this very process….. in your liver, not in your mouth or stomach.

Saturated fats are not the wicked life threatening agents they have been made out to be. They contain all the essential fats and fat soluble vitamins necessary for cellular function in the human body. Stop eating them – and do as your doctor suggests – that is replace them with Seed Oils (aka vegetable oils) and you have begun a journey towards cellular suicide!

The structure of every cell in your body needs perfect balance so as to allow the good stuff (vitamins and minerals etc) to flow into and feed the cell, and to also have strength and stability to keep bad stuff (think bacteria and virus’) out of the cell. And not only that, your cell walls need to have good integrity (strength and flexibility) otherwise they will collapse, or be too rigid.

In the most simple of terms it is the Omega’s that give strength and stability to the cell walls. The Omega 6’s give rigidity and the Omega 3’s give flexibility.

Imagine if you will a cell wall that has been given too much rigidity… in other words like a big Scottish Castle —– rock solid to protect what is inside of it —- without a moat or a drawbridge either – so the people inside cannot get out once the walls are up. No food, or water – or in our case, no vitamins, minerals,  hormones or other essential life giving nutrients can enter into the cell (castle). What would happen? The people inside (the mitochondria of the cell) would eventually starve and die. The cement that was used to build this castle was Omega 6 cement. Think vegetable oils, polyunsaturated vegetable oils. PUFA’s. The very stuff which all the so called health professions tell us we must use in place of saturated fats.

Of course the reverse would be true if we only ate Omega 3 oils. Our castle walls (cell walls) would be soft and squishy and have no strength or integrity – but this is most unlikely to happen in this day and age.

For a good equilibrium / balance of cellular integrity I would think a balance of Omega 6’s and 3’s would be essential (1:1). Other writers are content to suggest a ratio of 4 Omega 6 to 1 Omega 3 (4:1). There is also some suggestion that when we consume too much Omega 6, the Omega 3’s cannot be utilised by the body. (link)

However when you look at the current ratio we are consuming it is far more likely a ratio of 10-25 Omega 6’s to 1 of Omega 3. Do you wonder why this is so?

You have or the butcher has cut off all the healthy fat from the meats you cook and serve at table.  Animal food breeders have done everything possible to reduce the amount of saturated fats which their beasts contain – that end up on your plates. You tossed out butter and use margarine instead. You use skim milk and other low fat alternatives when buying yoghurts, custards and ice creams. You no longer cook with lard or dripping and use instead liquid polyunsaturated oils. You were brainwashed into believing that natural animal fats were bad and that liquid vegetable oils were good. And you also believe the myth that Coconut oil is dangerous too.

Remembering that saturated fats have been demonized – therefore every food (processed food) that you bring home and consume is heavily burdened with polyunsaturated oil (Omega 6). And every food you purchase from a fast food outlet – chips, fish, burgers, pizza and subway types of sandwich is an Omega 6 meal to go – is it any wonder that our Omega Balance (castle walls) is rigidly out of control? The good stuff can’t get in, we cannot replenish or even provide good nutrients for our cells to perform optimally – we are sick – from the inside out!

On top of that we have been feeding our faces an excess of carbohydrates. WHY do I say that?

The food industry knew, when they took out the saturated fat from their processed offerings, that we the consumer would turn our noses up at what was left. It is the fat which gives the processed foods – all foods really, the flavour and texture. Eliminate or drastically reduce the fat and what you are left with is something that ends up tasting like old cardboard. BUT they found a way around that by simply introducing more sugar and salt and (far too many to mention individually) manufactured flavours, colourings and chemicals, so that your tastebuds would be happy and, not only that, would be asking for more!

Carbohydrates (sugars, starches etc) have to be broken down and used by the body. Once your body has had sufficient of them, the body stores the remainder for later use, or a time of famine. How are they stored? Actually those excess carbs are stored as fat.  YES the carbs are the things that get converted into fats – not the fats that we eat. Elevated Triglyceride levels are a sure indication of problems. Triglycerides are what the liver converts that excess sugar into. Triglycerides are what is stored as fat.

Your Doctor studied very little if any amount of Food Nutrition during their university days. The dietician you attend is still locked into the Saturated Fat is bad for You Mantra, and would be unemployable if they were to take a stance against what they were originally taught. Think on this. The Diabetes Organisations and the Heart Foundation type organisations still promote a high carbohydrate Low Saturated Fat lifestyle. All they are doing (did I say ALL?) is keeping people sick, making more people sick, helping the pharmaceutical companies to get richer, and perpetuating a wrong, which has been clinically proven to be wrong. They are just not ready to come out and publically admit they have been wrong. Think about all the money they might lose!

Do yourself a favour, use your computer and research the Low Carbohydrate High Fat Diet – which is diametrically opposed to what your doctor and dietician currently prescribes. It is your body you are fuelling with every mouthful you consume. Are you going to have rigid cells walls that are incapable of being nourished? Are you going to store fat on fat on fat with every meal you consume? Will you continue allowing yourself to be led by the nose as it were – down a one way alley – to sickness, obesity, diabetes, heart disease and possibly an early death? The decision is yours —- I hope you make the right one.

This is My Blog and I am biased and passionate….. this lifestyle is working for me. I am 12 months into it now and have no intentions of looking back.

My Type 2 Diabetes is in full remission without drugs – so you could say it is controlled by this way of life (LCHF). I have lost weight although that was not my primary reason for going this route. My reflux/heartburn of 25 years duration – treated with addictive prescription drugs vanished about three weeks into this lifestyle. My Triglyceride levels (an indication of fat storage) have reduced. Each doctor required blood test has tracked them and proved this.

An excellent starting place for seekers of understanding for this way of life would be:  http://www.dietdoctor.com/lchf.   But do use your search engine, or join a support group or ask questions……

Till next time…………….   JustMEinT

Posted in Cholesterol, Diabetes, Diet, Diet Doc, Drug Companies, Fast Food Outlets, Government Health Edicts, Grains, High Carb Diet, Indoctrination, Lies, OBESITY, OIL's, Omega's, Pharmaceutical Drugs, Polyunsaturated Fats, Processed Foods, Scientific Research, seed oils, Statins, Sugar, Triglycerides, Vitamins | Tagged , , , , , , , | Leave a comment

What’s in A Name Folks?


wheatWheat Germ Agglutinin is not a term most of us are familiar with, it is not signposted in the supermarket for you to easily find…. and I have not seen it advertised as being on special lately. It is there though in most processed foods and you never even knew it did you? It’s in lots of other stuff too…. most of them not considered edible.

With all the talk about grains being not good for you (thinking books like Grain Brain and Wheat Belly and Dangerous Grains etc) and the ‘other camp’ promoting the necessity of consuming several servings of whole grains per day (thinking NGO’s like Diabetes Organisations and The Heart Foundation and even some of the TV self professed Health Guru’s), I thought a little refresher as to what grains can and do to the human body might be of benefit.

CELIAC DISEASE (Coeliac) is generally well known and understood to mean a person cannot consume grains containing GLUTEN without seriously damaging their gut lining and becoming very sick in the process. Yes I do know this is an oversimplification, but a useful one for the tone of this blog. What I want to explain now is that it is NOT only people suffering from celiac disease who need to consider their grain consumption patterns.

This paragraph I recently read is startling:
It was not until the end of the last Ice Age 20,000 years ago that our human ancestors would have slowly transitioned to a cereal grass based diet coterminous with emergence of civilization, which is to say grain-based cultures formed around cities. 20,000 years is probably not enough time to fully adapt to the consumption of grains. Even animals like cows with a head start of thousands of years, having evolved to graze on monocotyledons and equipped as ruminants with the four-chambered fore-stomach enabling the breakdown of cellulose and anti-nutrient rich plants, are not designed to consume grains. Cows are designed to consume the sprouted mature form of the grasses and not their desiccated seed storage form. Grains are so acidic/toxic in reaction that exclusively grain-fed cattle are prone to developing severe acidosis and subsequent liver abscesses and infections, etc. Feeding wheat to cattle provides an even greater challenge:

“Beef: Feeding wheat to ruminants requires some caution as it tends to be more apt than other cereal grains to cause acute indigestion in animals which are unadapted to it. The primary problem appears to be the high gluten content of which wheat in the rumen can result in a “pasty” consistency to the rumen contents and reduced rumen motility.”     (Source: Ontario ministry of Agriculture food & Rural affairs)

Seeds, after all, are the “babies” of these plants, and are invested with not only the entire hope for continuance of its species, but a vast armory of anti-nutrients and related plant defences to help it accomplish this task: toxic lectins, phytates and oxalates, alpha-amalyase and trypsin inhibitors, and endocrine disrupters. These not so appetizing phytochemicals enable plants to resist predation of their seeds, or at least preventing them from “going out without a punch.”

OK OK I know it can get technical but what I understand from the above statements is that we did not actually begin to eat grains as a regular part of the human diet until around 20,000 years ago – which is a mere drop in the ocean – on the timescale of humanity. Secondly grains are not really suited to our digestion process. Thirdly the nice little seeds we grind up and make things out of are full of ANTI – NUTRIENTS, produced by the plant to protect their cute little offspring’s from attack. Not exactly something our human body would welcome with open arms as part of what we require for life, health and happiness.

Before I go any further – have you ever considered that word GLUTEN?  Think of what it actually does in the baking process….. and if you have ever tried baking using a gluten free substitute grain/flour you will understand perfectly what I am getting at here……. GLUE, is what holds your baking together….. gluten is the glue in your baking. And Glue is made from gluten too…. Celiacs need to be aware that postage stamps and envelopes that need wetting down, probably also contain gluten which needs to be avoided!

Mmmm…. now let me see, how will I cook tonight’s serving of glue? roasted, boiled, barbequed, steamed? Does not sound quite so appetising does it. OK back to my blog.

I’m certain readers will be aware that most modern grains have been selectively bred to produce greater yields for the farmers. The ancient grains which our ancestors picked at, and then decided to farm are very dissimilar to the ones you find being used today.

Wheat presents a special case insofar as wild and selective breeding has produced variations which include up to 6 sets of chromosomes (3x the human genome worth!) capable of generating a massive number of proteins, each with a distinct potentiality for antigenicity. Common bread wheat (Triticum aestivum), for instance, has over 23,788 proteins cataloged thus far. xiii In fact, the genome for common bread wheat is actually 6.5 times larger than that of the human genome!

With up to a 50% increase in gluten content as compared to some more ancient varieties of wheat, it is amazing that we continue to consider “glue-eating” a normal behavior, whereas wheat-avoidance is left to the “celiac” who is still perceived by the majority of health care practitioners as mounting a “freak” reaction to the consumption of something intrinsically wholesome.

So is wheat really a wholesome healthy grain? Some still believe so, whereas I tend to side with the author who says:

Thankfully, we don’t need to rely solely on our intuition, or even (not so) common sense to draw conclusions about the inherently unhealthy nature of wheat. A wide range of investigation has occurred over the past decade revealing the problem with the alcohol soluble protein component of wheat known as gliadin, the substance known as lectin (Wheat Germ Agglutinin), the exorphin known as gliadomorphin, and the excitotoxic potentials of high levels of aspartic and glutamic acid also found in wheat. Add to these the anti-nutrients found in grains such as phytates, enzyme inhibitors, etc. and you have a substance which we may more rightly consider the farthest thing from wholesome. (LINK) 

So what are some of the things which can occur by virtue of consuming these ‘delightful little Lectins’ aka WGA’s? Would it surprise you to learn that in the book Dangerous Grains (Braly & Hoggan) there are sixteen pages (16) listed of gluten associated medical conditions. I kid you not and here is but a sampling.

I Bet your doctor never mentioned Alopecia (yes that horrid hair loss problem) could be caused through eating gluten grains? How about Asthma or  Autism? Juvenile Arthritis? Hyperthyroidism? Calcium Deficiency? Epilepsy? Diabetes Mellitus? Chronic Fatigue? ADHD? Graves Disease? Kidney Disease? Lupus? Miscarriages? Paresthesia?  Sperm Abnormalities? Vasculitis? Ulcerative Colitis? Zinc Deficiency?

We are so very fortunate that work is continuing at seemingly high speed to help us understand that we truly are What We Eat! That what goes in to our bodies can make us exceedingly ill or can heal us at the microscopic cellular and beyond level.

If, as is being proven time and again, grains are damaging to the human body, isn’t it to our own benefit for health and longevity to at least attempt a good spell without consuming them to see how our body responds? I don’t believe ONE WEEK is sufficient, a month would be an excellent start though, and we can take it from there.

It is NOT only bread and pasta and cakes and biscuits I am thinking of here – as necessary to abstain from. The soup mixes and gravy packets contain grains, the processed meats we see every time we visit the supermarket contain grains. The frozen chips we can bring home to deep fry or oven fry have been floured – did you realise that? Those frozen dinners – even the so called healthy choice type ones contain grains….. they are hidden in all processed foods – they have polluted the entire food chain – with the exception of fresh vegetables, fruits and good quality meats.

Meat that has been grain fed is another area we need to be very aware of – let them free range and eat grass!

Before I sign off today I ask you to not simply single out wheat as the baddie. All crops today have been selectively bred to produce high yields…. think money and follow the dollar! Grains are not what we as humans ate for millions of years, and yet because they can be grown, harvested and stored they are heavily subsidised and promoted as Your Necessary Food…….  Who is this of benefit too – YOU or the Food producers and the Government? Do you want to regain or maintain your health? Good, then do some reading and research for yourselves, and do not simply be led by the nose via media hype, advertising and so called nutrition guidelines.

You are a most wonderful and amazing creation
and you deserve only the best!

 

 

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High Levels of Blood Triglycerides can Damage Your Organs


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High Levels of the Fats known as TRIGLYCERIDES can do serious damage to your body.

When you have a Blood Draw/test – usually fasting – the Doctors always seem to focus on Total Cholesterol, HDL Cholesterol and LDL Cholesterol … if you are lucky some may even look at other Lipid Fractions, most I know, don’t usually bother.

What is essential to know is your triglyceride level. WHY?

Life Extension tells us:
Triglycerides accumulate in various organs, where they exert numerous harmful effects, most prominently in cardiac tissue. They influence expression of genes related to susceptibility to coronary artery disease. Accumulating in the heart, they reduce left ventricular function in a fashion specific to people with metabolic disorders.

Triglycerides also trigger increased platelet activation, substantially boosting risk of dangerous clot formation. Elevated triglycerides increase incidence of stroke—a risk that can be mitigated by lowering levels of these dangerous fat compounds.

Elevated triglycerides contribute to the three-fold elevation of cardiovascular disease risk seen in those with metabolic syndrome. People with type 2 diabetes and high liver triglyceride content have poorer blood flow and impaired energy metabolism in their heart tissue.

The Singapore Study

A report published in 2002 revealed a startling 40% of adults 60 years and older suffered from metabolic syndrome, placing them at considerably higher risk for heart attack, stroke, and other age-related diseases.

A common characteristic of metabolic syndrome is high blood levels of LDL and triglycerides, along with impaired glucose control, abdominal obesity, and hypertension.

Of Course there are prescription medications that are given to patients to lower their triglycerides…. even the article above from the very reputable Life Extension Foundation is advising that a type of Vitamin E can lower them by as much as 28%. However I believe there is a more natural way to lower high triglycerides.

Dr. Mercola tells us:   There are few absolutes in medicine, but I have yet to see someone with high triglycerides fail to respond to a comprehensive restriction of grain and sugar carbohydrates. I suspect there might be some cases out there, but I haven’t seen them.

There is an excellent review of carbohydrate-induced high triglycerides, which thoroughly covers the history and science of my clinical observation, in the February2000 American Journal of Clinical Nutrition.

Dr. Michael Eades tells us also that High Triglycerides are driven by carbohydrate consumption.

Dr. William Davis tells us : While dietary fats cause triglycerides to increase after eating, carbohydrates cause triglycerides to increase at all other times. This means that carbohydrates (starches), like breads, pasta, breakfast cereals, pretzels, crackers, potatoes, soft drinks, and candies increase fasting triglycerides if consumed habitually.

Yes I know that is only three links, but I can assure you that there are many more available should you choose to go search.

High Triglyceride Levels are not our friend. They are decidedly our foes and we must be prepared to do battle with them.

If you are not familiar with the Low Carbohydrate High Fat Lifestyle I suggest you do yourself and your loved ones an immense favour and learn about it – it could very well save your life – but as I can attest to – it definitely will give you a much better LIPID profile and lower triglycerides without resorting to toxic drugs.

LCHF for beginners

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Eggsactly!


Eggs are perfect for life….. in every way. They have been both vilified and exonerated… eat and enjoy.

JustMEinT's General Blog

eggsToday was going to be my RANT Day, and I was going to focus on the Humble Egg. Sitting at the computer, with all background distractions turned off I began my research…. but frankly why should I reinvent?

Sure I could put up a whole series of one liners shouting of the benefits of this little ‘complete meal in a shell’ but I discovered it’s all been done before.

There was a time when cholesterol was considered evil and destructive and life threatening, that eggs were put on the LIMIT ME LIST. They were considered to be a cause of elevated cholesterol in the blood stream, because they contain cholesterol. Well excuse me, what food of animal origin doesn’t? People began to shun the humble egg, and even discard the yolks, and simply concoct meals from egg whites. How Absurd!  The golden center is truly a buried treasure of nutrition…

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