lowcarbtv.com

11/30/2005

Diets Don’t Work - 4 Ways To Lose Weight Naturally and Effectively

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Diets Don’t Work - 4 Ways To Lose Weight Naturally and Effectively

Author: Mark Idzik

Any doctor worth their salt will tell you diets don’t work.
Plain and simple. Surprised?

Well you might be. You can’t get away from all the talk about
South Beach, Atkins, Low Carb, Zone … you name it, they’re
talking about it. It’s on TV, in magazines… everywhere you
look.

And of course there are the pills, drugs and other expensive
methods to lose weight. While they may be appropriate in certain
cases, by and large they aren’t necessary. Some can actually
be dangerous to your health.

What does work, what’s been proven to work time and time again
is something very simple… a lifestyle change. You may not
want to hear it, but it’s true.

You can’t eat thousands of calories, rich desserts, sugary
snacks, excess fat and tons of carbs, get little or no
activity and expect to lose weight with a pill!

You’ll be surprised to know that you don’t need to stop eating
or have to exercise for hours every day to lose weight. Just a
few simple lifestyle changes added daily can turn your life
around quickly. You will start to lose weight within days
and feel better as well.

Here are 4 tips you can use to get started today:

- Drink water.

Drinking lots of water is probably the single most important
thing you can do for your health. You lose over 2.5 liters
of water daily through normal body functions and since it
can’t be stored efficiently, needs to be replaced daily.
Water nourishes your body, it is essential for digestion and
flushes toxins out of your system - vital when you’re
working on losing weight. There is no replacement for
water.

When you get up in the morning, drink a full glass of
water before you start your day. Add a lemon slice if you
like. Then get and additional 10-12 glasses of water in
throughout the day.

- Eat slowly.

Chew your food 10-12 times before swallowing. Your saliva
starts the digestion process, and if you don’t chew enough,
your stomach has to work twice as hard and many times you
don’t get much out of the foods you eat – except maybe some
indigestion :).

- Split your entree.

When eating out, split your entree with your dining
companion. Most restaurants now serve portions that are
up to 8 times the recommended serving size. Supplement
with a salad, soup or vegetable to complete your meal.

- Avoid sodas.

Did you know that an average soda has 14 teaspoons of
sugar? Not only are these empty calories and carbs that take
you on a blood sugar roller coaster and add pounds, the sugar
also can also cripple your immune system for up to 5 hours
leaving your body working overtime and open to infections,
viruses and the effects of stress. Drinking one soda a day
can pack on an average of 16 lbs of unwanted weight! Cutting
out soda alone will take off at least 16 lbs a year or more.

Additionally, recent studies have linked increased soda
consumption with certain cancers and a loss of essential
minerals.

About the Author

Mark Idzik is a health coach with a national clientele who helps
his clients lose weight and make better health choices. His new
report, Permanent Weight Loss Now, offers a principled and
proven way to lose weight naturally, effectively and for life.
You can get more information at:
http://www.Everyday-Weight-Loss.com

11/10/2005

Food Intolerance And Low Carb Diets

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Food Intolerance And Low Carb Diets

Author: Benji Paras

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.

11/4/2005

Glycemic Index,a magic weight loss solution or a soap bubble ready to burst?

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Glycemic Index,a magic weight loss solution or a soap bubble ready to burst?

Author: Rajesh Shetty.

Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels.

The ranking is on a scale from 0 to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to effect a spike(rise) in blood glucose levels.

Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.

Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2).

This is as far as it goes about the use of glycemic index for weight loss.

Popular diet books like the south beach diet are founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the haunger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.

Read this excerpt taken from WebMD:

Experts Take On the Glycemic Index

It sounds like a magic formula for dieters –but experts have long been saying there’s no such thing. “If you don’t have peaks and valleys in your glucose level then hunger should be kept at bay,” says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). “However, it’s not that simple. It’s also affected by meal size, whether there’s any fat in the meal, and overall health status.”

“Glycemic index looks at individual foods – not how that food might interact with another,” says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. “If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. … That’s the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. It’s meals that we eat.”

Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it’s never been proven that high insulin levels – which result when a high glycemic index food is eaten – mean increased hunger. “When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I’m not sure if it’s glycemic index, the bulk of food, the content of food that gives [the sense of fullness] … I also have them consider adding protein and modest amounts of fat to decrease overeating between meals.”

All the researchers are unanimous in that, it’s the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,….

New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.

Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome – a risk factor for cardiovascular disease and the development of type 2 diabetes.

“Unless you’re a diabetic, glycemic index may not be all that important,” says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.

But what about the notion that glucose from high-index foods is more likely to be stored as fat?

“The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose – complex carbohydrates – is always better,” says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. “But the reasons it is better are not because it somehow lessens or alters fat storage.”

All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.

A diet rich in fibre has many advantages like:

Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.

Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:

Constipation Hemorrhoids Appendicitis Diverticulosis – an intestinal disease where pockets, which can become infected, develop in the intestinal lining.

A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.

You can get more cutting edge fat burning secrets in my Free 5day email ecourse by subscribing to my newsletter at: www.eweightlosstips.com/weightlossltr.htm

About the Author

Expert in weight loss principles of Ayurveda Medical Science
and Author of the Best selling book,
“Proven weight loss secrets revealed".
http://www.eweightlosstips.com/weightlossltr.htm

11/2/2005

Can I Eat Sugar Alcohols On My Low Carb Diet?

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Can I Eat Sugar Alcohols On My Low Carb Diet?

Author: Benji Paras

“Polyols” or sugar alcohols are a number of different carbohydrates that are neither sugars nor alcohols–and are commonly used as artificial sweeteners in a range of products, from ice cream to chewing gum.

While these tasty sweeteners appear to be the perfect solution for both low-carb dieters and low-carb food producers, recent studies of sugar alcohols have painted a somewhat different picture.

To begin with, sugar alcohols are not entirely carb-free. Most studies have indicated that sugar alcohols contain approximately 1/2 to 1/3 the amount of calories as sugar–and in the form of carbohydrates.

In addition, studies have shown that sugar alcohols are absorbed by the small intestine, but the process is slower and fractured. This affects a rise in blood sugar, but again is smaller and more gradual than with sugar–and the rise tends to vary from person to person.

Sugar alcohols also have a laxative effect on some consumers. Since they are only partially absorbed, they bring water into the bowel–and undigested carbs into the colon, creating gas and bloating as the carbs are acted on by bacteria.

Over-consumption of sugar alcohols can often have an adverse effect on low carb dieters, even when they can digest them properly. Sugar alcohols can trigger cravings in low carb dieters, causing them to deviate from dietary restrictions.

In addition, sugar alcohols can often cause low carb dieters to choose an unhealthy diet of sweets, which appear to be carb-free, over a varied diet that includes essential nutrients.

If you are currently on a low carb diet and want to mix sugar alcohol products into your diet, it is very important that you monitor your total sugar alcohol intake–and keep it at a minimum while consuming a healthy diet.

One easy way to do this is to determine the total amount of carbs in sugar alcohol products you are consuming. You can do this by subtracting the amount of fat and protein calories per serving from the total amount of calories per serving. Simply multiply the grams of protein by four and the grams of fat by nine. Now subtract the sum of the two from the total amount of calories per serving.

Using these figures, you can determine whether or not carbs are being “hidden” in “carb free” sugar alcohol products you consume, allowing you to make a better-informed decision that fits the prescriptions of your low-carb diet.

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.

10/31/2005

Atkins Diet – The Final Verdict

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Atkins Diet – The Final Verdict

Author: Michael A. Smith, MD

Supporters of the Atkins Diet claim that a low carbohydrate diet is a safe and effective method for losing weight. This article evaluates the low carbohydrate diet and specifically the claims made about ketosis.

The Low Carb-Ketosis Link

By severely limiting carbohydrates in your diet, the main energy source used by your body, glucose, drops to low levels. In return, insulin levels also drop. With low glucose and low insulin levels, the body turns to alternative sources of energy.

Because of a significant change in your body’s chemistry when on the Atkins Diet, certain metabolic pathways are turned “on” that are normally not “on” or run at very low levels. One such pathway involves the breakdown of fat, called Beta-Oxidation of Fats.

Now, normally fats are broken down to produce energy when your body senses a need. But in the context of a low Carb diet, the normal breakdown pathway of fats is altered and an alternative pathway kicks in. This alternative pathway produces what are called ketone bodies.

Ketosis is the term used to describe when ketone bodies are circulating in your bloodstream. The ketone bodies can be used as alternative sources of energy by, most importantly, your brain.

In case you might be curious, the three ketone bodies produced by this alternative pathway for breaking down fat are acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are formed in your liver and then are transported to other tissues, mainly the brain. In your brain, they are converted back to a form that can provide direct energy during times of starvation.

Here is the whole process…

1. Atkins Diet lowers glucose and insulin (the body’s main energy source)

2. Alternative pathways are turned “on” to provide energy

3. One alternative pathway breaks down fat and produces ketone bodies

4. Ketone bodies represent the state called ketosis

5. The brain uses ketone bodies as an alternative source of energy

So, the Atkins Diet (and any low Carb diet) produces a low energy state (low glucose) that causes the breakdown fat using an alternative pathway that leads to the development of ketosis.

So far it sounds pretty good. By limiting Carbs in your diet, you can essentially force your body into breaking down stored fat, the very thing you need to get rid of to lose weight.

But there are problems…

Atkins Diet and Toxicity

Ketone bodies are toxic. Many supporters of low Carb diets claim that ketosis is safe. They state that they are natural byproducts of fat breakdown and even babies have high levels of circulating ketone bodies.

First, they are not natural by-products of fat metabolism. The normal beta-oxidation of fats does produce ketone bodies but these are incorporated into the normal cycle of energy production, called the Krebs cycle. When ketone bodies are circulating in your bloodstream, it signals an abnormal physiologic state, called starvation. They are not incorporated into the normal energy cycle, the Krebs cycle, and spill into the bloodstream.

Just because your body has the ability to transport ketone bodies to certain tissues and then use them for energy, does not make it a normal process. It is an alternative pathway that turns “on” only when your body is faced with depleted levels of the main energy source, glucose.

Secondly, babies are not small adults. A baby’s liver and brain tissue are made up of different chemicals and pathways, specifically geared to handle the high fat diet coming from mother’s milk. These pathways change as a baby grows and starts to eat other foods. Eventually, the normal adult pathways are set up and the infantile chemistry used as evidence to support the safety of ketosis, stop working.

But this is not even related to the fact that ketone bodies are toxic. In medicine, the three ketone bodies mentioned above are classified as toxic acidic chemicals. At high levels, they can cause your blood to become too acidic, a disease state called ketoacidosis.

Granted, this is rare because most of the ketone bodies will be used by the brain as an energy source. Ketoacidosis is usually seen in type 1 diabetics. It is a medical emergency.

So, is ketosis dangerous to your body? Yes and no. Yes, ketosis represents a state of starvation. Losing weight when the body thinks you’re starving is the best way to guarantee weight regain. The weight will come back and come back as fat. No, ketosis will not cause ketoacidosis in non-diabetics. And as long as you have a large storage of fat, your brain will not starve for energy.

The Final Verdict

1. As an alternative physiologic state, ketosis is not dangerous, assuming the levels of ketone bodies do not increase to acidic levels.

2. As a diet plan, ketogenic diets are not recommended because of the state of starvation they create. Your metabolism will eventually slow down setting you up for weight regain in the near the future.

3. Ketogenic diets, like the Atkins Diet, may also be dangerous not because they cause ketosis, but because they promote high protein and fat intake. High protein diets, unless you’re body building, increases urea production and can damage the kidneys. Supporters claim that this just doesn’t happen, reporting that no kidney damage has occurred to the millions of dieters on Atkins Diet or other ketogenic diets.

However, it is well known that microscopic damage can occur to the kidneys effecting their ability to filter the blood. But clinical signs of this damage may take several years to manifest. Chronic renal insufficiency is a concern for ketogenic dieters, which may cause problems in the years to come.

Conclusion

Atkins Diet and other ketogenic diets (low Carb) can be safe and effective in causing weight loss. However, I recommend keeping ketosis to a minimum and keep your carbohydrate intake above 50 grams a day. Don’t follow the suggestions for reaching an “induction” phase. It’s not necessary to turn “on” the alternative pathways described above and burn fat.

Remember, healthy weight loss is to burn fat and fat only. But it also involves keeping your rate of weight loss around 2-3 pounds/week. The induction phase promoted by the Atkins Diet can result in a rate of weight loss far greater than 2-3 pounds/week. It may sound good to you now, but how does gaining it all back as fat sound? Because that will happen if you lose weight too fast.

For more information on ways to experience healthy weight loss, visit

www.weight-loss-professional.com/articles

To Healthy Living!

Dr. Michael A. Smith

Chief Medical Consultant

Diet Basics Website

About the Author

Dr. Smith is the Chief Medical Consultant for Diet Basics, a content based weight loss web site dedicated to all dieters fighting to lose weight. Please visit his site at

www.weight-loss-professional.com/articles

Just one visit and you’ll be hooked.

10/28/2005

LOW CARB MEAL RECIPES

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LOW CARB MEAL RECIPES

EASY MUSHROOM AND ASPARAGUS OMLETTE

2 eggs
2 Tbsp water
3 fresh asparagus stalks, stemmed
¼ cup sliced white mushrooms
¼ cup shredded reduced-fat mozzarella cheese

Spray small skillet with nonstick cooking spray and heat over medium heat. Lightly whip (by hand is fine) eggs and water. Pour egg/water mix into skillet.

When top is firm, spoon asparagus, mushrooms and cheese onto half the omlette. Fold over other half. Serve.

BROCCOLI WITH CHEESE AND GARLIC

1 pound broccoli florets
2 cloves minced garlic
2 Tbsp extra virgin olive oil
¼ cup freshly, grated cheese (your favorite type)

Steam broccoli in 2 inches of water for 2 minutes. Drain. Heat olive oil in skillet over medium heat, swirling to coat bottom of skillet. Add garlic and sauté until fragrant (about 1 minute).

Add broccoli and sauté for about 4 minutes, stirring often. Remove skillet from heat. Sprinkle cheese over broccoli. Lightly toss.

BUTTERED ALMONDS AND GREEN BEANS

1 pound green beans
3 Tbsp butter
½ cup sliced almonds
salt and pepper to taste

Cook green beans in a little salted water for about 5 minutes. Drain. In skillet, sauté almonds in butter for 2 minutes, stirring frequently. Add green beans and sauté for another 2 minutes, stirring frequently.

CREAMY CAULIFLOWER

1 pound cauliflower florets
¼ cup grated cheese (Parmesan or your favorite)
¼ cup whipped cream
1 Tbsp soft butter
¼ tsp salt
1/8 tsp pepper

Steam cauliflower in 2 inches of water for about 18 minutes or until tender. Add water if necessary during steaming). Drain.

In blender or food processor, puree cauliflower. Add other ingredients. Lightly blend. Place in covered dish and refrigerate. Can be reheated with low heat.

MEATBALLS

½ pound of ground pork
1 pound ground chicken
1 small onion, chopped fine
1 egg
2 cloves minced garlic
2 Tbsp chopped dill
2 Tbsp canola oil
salt and pepper to taste

Preheat oven to 375 degrees. In a bowl, mix all ingredients EXCEPT the oil together well. Make about 12 meatballs from the mixture.

Heat oil in skillet over medium heat and brown meatballs. Transfer skillet (or place meatballs on cookie or baking sheet) and bake in oven for 15 minutes or until completely cooked.

SLOPPY JOES

1 lb ground beef
2 Tablespoons chopped onion
salt and pepper to taste
½ teaspoon of garlic
1 cup crushed tomatoes
3 tablespoons brown sugar
1 teaspoon Worcestershire sauce
low-carb buns (or at least anything but white!) or lettuce leaves

Brown beef and drain. Reduce heat to low. Add the rest of the ingredients. Slowly cook for about 10 minutes and serve on (whole wheat or multi-grain) buns or lettuce leaves.

STUFFED CHICKEN

4 skinless, boneless chicken breasts (halved)
Parmesan cheese (for sprinkling to taste)
1 ½ cups chopped mushrooms
1 cup chicken broth
2 tablespoons roaster red sweet pepper, chopped
1 tablespoon water
1 clove garlic, minced
¼ teaspoon dried marjoram, crushed
1 teaspoon cooking oil

Make stuffing by combining mushrooms, garlic pepper and marjoram in skillet sprayed with nonfat cooking spray. Finish when mushrooms are soft end tender.

Make slit in chicken pieces so that a pocket is created. Stuff with stuffing you just made and sprinkle inside pocket with cheese. (If you like, secure closed with toothpicks).

Brown chicken on both sides in skillet, cooking in oil. Add broth. Cook over medium- to low-heat until chicken is no longer pink inside. Serve with broth poured over chicken.

LOW CARB BEVERAGES

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LOW CARB BEVERAGES

FRUITY FUN

1 ½ cups strawberry juice or crushed strawberries
½ cup orange juice
¼ cup grapefruit juice
1 Tablespoon lemon juice
1½ cups bottled water (or tap)
1 lb. frozen white grapes (seedless)

Mix all contents together in a large pitcher except the grapes. Use frozen grapes like ice cubes; pour and serve.

TASTY TOMATO TREAT

2 cups tomato or vegetable juice
2 Tablespoons of lime juice
1 teaspoon Worcestershire sauce
½ teaspoon horseradish
Couple drops of our favorite hot sauce
Ice cubes tray filled with water, sprinkled with lemon juice drops n each cube slot

Place the ice cube tray in the freezer to set and make lemon-flavored ice cubes. Combine all other ingredients in a pitcher. Stir and serve over lemon ice cubes.

DESSERTS

WHIPPED JELLO TREAT

1 package sugar free Jello, your favorite variety
2/3 cup boiling water
2 cups ice cubes
1 container frozen whipped topping, thawed
Favorite nuts to taste

Dissolve Jello in boiling water. Pour into mixing bowl. Add ice cubes and stir until ingredients thicken. Remove any pieces of ice cube remaining.

Mix in whipped cream and stir briskly until smooth texture. Spoon out into serving dishes. Garnish with your favorite nuts on top.

TASTY PECANS
½ lb pecans
1 teaspoon cinnamon
½ stick margarine, melted
¼ cup brown sugar

Heat oven to 350 degrees. Roast pecans 10 minutes.

In a mixing bowl, combine: cinnamon, brown sugar and margarine. Pour over roasted pecans. Placed pecans on baking sheet and bake for 10 minutes on each side, turning once.

8/30/2005

LOW CARB RECIPES & FOOD IDEAS FOR PEOPLE ON THE GO

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LOW CARB RECIPES & FOOD IDEAS FOR PEOPLE ON THE GO
One of the challenges of low carb diets is that it is often difficult to find appetizing and economical snack options. This is especially true if you are on a tight budget and cannot afford special prepackaged foods. Another obstacle to low carb snacking and meal preparation is finding ingredients that are appetizing and will not leave you bored after a few days.

Low carb dieters need to be creative in their food choices. It is easy to focus on what foods are not allowed. Too often which foods are not allowed seems to be our main focus. However, there are many quick meal and snack possibilities right in front of our eyes if we just think about them creatively.

Certain foods are suitable for snacking and also as the basis for a hearty meal. For instance take chicken. Chicken breast can be grilled and eaten with various low-starch, high-fiber vegetables for a nutritious dinner. Sliced cold chicken breast can also make an appetizing snack on the run. Here are some ideas for quick meals and snacks on the go.

Make sure that your selections are compatible with the low carb plan of your choice and that they are allowed at your stage in the plan. Enjoy these foods alone as snacks or as part of a main course:

APPETIZERS & SNACKS

STRING CHEESE
GRAPES
APPLES
DRIED FRUIT
CANNED TUNA
CANNED CHICKEN
SHRIMP WITH COCKTAIL SAUCE
PROSCUITTO
ORANGES
CELERY STICKS AND PEANUT BUTTER
EDAMAME (SOYBEANS)
GARBANZO BEANS (CHICKPEAS)
HUMMUS
HARD BOILED EGGS
LOW FAT YOGURT
UNSWEETENED APPLE SAUCE
LOW FAT MILK
BABY CARROTS
SLICED TURKEY
CHERRY TOMATOES
CUCUMBER WITH SUGAR FREE DRESSING/DIP
FROZEN SLICED BELL PEPPER
COLD ROAST BEEF
SARDINES
PORK RINDS
JERKY
OYSTERS

8/15/2005

AT THE GROCERY STORE – SHOP THE OUTER AISLES

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AT THE GROCERY STORE – SHOP THE OUTER AISLES
It will be easier to stick with your low-carb lifestyle if you learn the one common thread in all grocery store designs: the healthy foods are on the perimeter aisles.

Think about it, when you go into the grocery all of the healthy stuff, fruits, vegetables, meats, and dairy products are arranged around the stores walls. You only rarely need to enter the center aisle areas in those few stores that stock butter and cheese in the center near the frozen foods. For the most part all of the foods that you need for your low carb diet can be found on the perimeter of the grocery store.

Train yourself to start on one end of the outer aisle and work your way around. It will be much easier to avoid carb cravings and fill your basket with healthy items if you do so.

SUCCESS TIP NO. 19: INVEST IN GOOD COOKBOOKS

Can’t figure out what to eat? Need some variety in your diet? Turn to a cookbook. Granted, not all recipes in a cookbook are low-carb fare, but you will be surprised at the number of low-carb and low-carb friendly recipes you can find in your standard Betty Crocker Cookbook.

Cookbooks are great reference tools that often contain handy tips on purchasing cuts of meat and preparing meats, fruits and vegetables in new and exciting ways.

Plus, new low-carb cookbooks are hitting the shelves all the time. So be sure to take advantage of these resources to try something new, different and delicious.

SUCCESS TIP NO. 20: TAKE A GOOD MULTIVITAMIN

We can’t all do it right all of the time. Even the most conscientious food combiner may miss some healthy vitamins, minerals and trace elements in their diets. To help make sure you get everything that you need, consider taking a good multivitamin.

Check with your doctor first for recommendations and you should be tested for anemia to see if you need a vitamin with iron. However, the longer you eat low-carb and the more red meat you eat, the less anemia will be a problem and you should be able to take vitamins with less iron.

Your success is totally up to you. Assuming that you are an otherwise healthy individual, your body will do its part. Just remember to adhere to the low-carb diet plan that is right for you and add some variety to your meals to help you stay faithful to your health and weight loss goals.

7/25/2005

CAFTA Is Bad for Your Health

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CAFTA Is Bad for Your Health
by William Norman Grigg
July 11, 2005

Do you take vitamins and nutritional supplements? Do you want a synod of sickly Euro-socialists deciding which ones you can take, or whether you’ll be able to take any of them at all? If your answers are “yes” and “no” – then take action NOW to stop CAFTA!

The proposed Central American Free Trade Agreement (CAFTA) may be the focus of an intense and escalating struggle on Capitol Hill, but most Americans have never heard of it. Many of those who are reasonably well informed are at best dimly aware of CAFTA, and probably consider it to be peripheral to their individual concerns. Trade agreements aren’t the stuff of riveting political drama, they don’t generally lend themselves to tidy summation in sound-bites, and the disputes they generate don’t fall neatly inside the artificial categories that define contemporary partisan politics.

For all of these reasons, most Americans react to discussion of CAFTA by clicking the remote, hitting the scan button on the talk-radio dial, or turning the page. But it’s likely that the reaction would be quite different if the American public were to recognize that approval of CAFTA would effectively let a gaggle of pasty-faced European bureaucrats decide whether or not we will be allowed to buy and consume vitamins and nutritional supplements.

Just days ago, the Codex Alimentarius Commission in Rome approved a regulatory framework that would eventually phase out over-the-counter sale of vitamins, minerals, herbs, and other food-based nutritional aids. This ruling would nullify the Dietary Supplement, Health and Education Act of 1994, which was enacted after the federal Food and Drug Administration threatened to ban vitamins and other non-drug supplements. To enforce the terms of that ban, armed FDA agents conducted a highly publicized raid on the office of “vitamin doctor” Jonathan Wright, trashing his office, seizing records, and harassing his patients.

It is estimated that roughly half of the money spent by Americans on health care is invested in non-medical dietary supplements. Outraged over the FDA’s totalitarian ambitions and thuggish tactics, millions of Americans supported the 1994 legislation. Undaunted, proponents of totalitarian medicine – and their allies in politically connected pharmaceutical companies – simply appealed to a “higher” venue, the Codex Commission. Established by the UN in 1961, the Commission “establishes guidelines to harmonize trade in food,” explains one European account of the recent decision.

Prior to creation of the World Trade Organization a decade ago (with the valuable help of Republican leaders Newt Gingrich and Bob Dole), the Codex Commission was an utterly toothless institution, providing a sinecure for bureaucratic place-holders and abetting the slaughter of innocent trees to generate paper cluttered with worthless pronouncements. But with the WTO in place, the Commission now has the means to enforce its rulings. Through the targeted use of trade sanctions, the WTO has the means to compel nations to obey its rulings; on several occasions, the Bush administration has meekly obeyed the global trade body’s edicts. Thus the Codex Commission has made it known that it expects all nations to “harmonize” their regulations governing dietary supplements with its new regulatory framework.

This is where CAFTA comes into the picture. Like the NAFTA agreement and the proposed Free Trade Area of the Americas (FTAA), CAFTA contains a provision called the “Sanitary Phytosanitary Measures Agreement,” which would require all signatory nations to “harmonize” their domestic food safety standards to those issued by the Codex Commission. John C. Hammell of International Advocates for Health Freedom points out that the “safety standards” imposed by the Commission in essence treat vitamins as potentially dangerous drugs, imposing “Maximum Safe Permitted Levels” of potency that would make them practically useless.

CAFTA, obviously, is not merely a trade agreement. It is a building block in a centrally managed global economic and political system. Even casual students of the sleep-inducing language of globalist bureaucrats should recognize that CAFTA, rather than being a free trade accord, is close kindred to various UN treaties. According to the preamble of the agreement, as recently adopted by the Senate, CAFTA is intended to:

* “promote regional economic integration";
* “provide a catalyst to broader international cooperation";
* define the “respective rights and obligations” of nations – including the United States – “under the … agreement establishing the World Trade Organization";
* advance “sustainable development, and strengthen [international] cooperation on environmental matters";
* “provide an impetus toward establishing the Free Trade Area of the Americas.”

By enacting regional trade agreements like CAFTA, Congress would surrender power to international bureaucrats like those responsible for the back-door effort to ban vitamins. And it’s reasonable to believe that if UN-employed bureaucrats can decide what vitamins people can take – in effect, dictating to us how we will take care of our physical health – they will exploit every opportunity to regulate our lives and livelihoods.

CAFTA, as we have explained elsewhere, is also a disguised foreign aid program designed to use concessionary trade policies to fatten Central American governments at the expense of U.S. agricultural producers. This might help explain the eagerness of its architects to keep vitamins out of the hands of the American public: If we’re weak and sickly enough, chances are we wouldn’t be able to give our ruling class the sound thrashing they deserve once the costs of CAFTA become apparent.

In any case, there’s still time to stop CAFTA before it takes effect.

7/23/2005

GET YOUR FRUIT FRESH NOT SQUEEZED

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DIETING SUCCESS TIP NO. 15: GET YOUR FRUIT FRESH NOT SQUEEZED

Fruit juice can be very tempting as a replacement for soda, but just how healthy is fruit juice? If you read the labels you will soon realize that in many of the commercial juices available at your local grocery store there is very little actual fruit juice.

What you will find is lots of sugar water and other ingredients. Why not skip the juice altogether and eat a fresh piece of fruit? Not only does fresh fruit contain less sugar than juice, fresh fruit has fiber that is good for you and will help you feel fuller longer.

SUCCESS TIP NO. 16: GO EASY ON THE MEAL REPLACEMENTS

New meal replacement shakes and bars go on the market almost every day. These shakes and bars may claim to be healthy, but almost all of them, even the Zone Perfect bars, contain hydrogenated oil and sweeteners.

So be careful. The bars especially may be only slightly healthier than a Snickers candy bar. Occasionally, they may not be that bad for you but as a rule you probably don’t want to indulge in a meal replacement shake or bar every day.

SUCCESS TIP NO. 17: IF IT SOUNDS TOO GOOD TO BE TRUE IT PROBABLY IS

Low carb doughnuts and muffins? You can find these prepackaged low-carb labeled goods at your neighborhood grocery store and at many low-carb lifestyle specialty shops. That does not mean that you should make a habit out of eating them.

While low-carb pastries may be tempting remember that they still contain all of the usual carbohydrate suspects: sugar or a sugar substitute and flour.

They may be healthier than your typical muffin as an occasional treat, but remember to stick with the basics for continued low-carb success.

7/21/2005

DIETING SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST

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DIETING SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKREL FOR BREAKFAST

Yes this may seem odd, but it is one way to work in Omega-3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need.

You can try canned salmon or mackerel in croquettes for a healthier sausage substitute. Or you could simply eat cold leftover salmon the next morning with dill sauce.

SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD

This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers, why not try leaves of lettuce?

You can make a double cheeseburger with onions, pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.

This will help increase your good carb and fiber intake while giving you more variety in your diet.

SUCCESS TIP NO. 14: EAT A FRUIT DESSERT

Okay, we all want a little dessert sometime, but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet, why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese?

Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it, this is a sweet and tasty alternative to more sugary desserts.

An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.

7/19/2005

DIETING SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

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DIETING SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, “Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.

Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

7/17/2005

DIETING SUCCESS TIP NO. 4: AVOID WHITE FOODS

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DIETING SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

7/15/2005

DIETING SUCCESS TIPS

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DIETING SUCCESS TIPS

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

7/14/2005

Living Low-Carb

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Living Low-Carb

Written by Fran McCullough, the author of The Low-Carb Cookbook, this book’s rather long subtitle promises to teach “everything food-loving dieters need to know to achieve lasting success, including: strategies for controlling binges and cravings, dealing with sudden weight gains and secret metabolic weapons”.

This book is a companion piece to the low-carb diet of your choice and is intended to give you tips and tricks to make the road to low-carb success smoother and a lot less bumpy.

This volume contains sources of low-carb bread and other goodies and how to make vegetables taste like pasta. There are also tips for various kitchen gadgets that can make your life easier and suggestions for stocking a low-carb pantry.

McCullough also offers suggestions for eating low-carb on a very active lifestyle. For instance, there are tips for camping or backpacking through Europe. There are also suggestions for handling your carb cravings with low-carb substitutes. For instance, she gives a simple recipe for a crustless pizza and potato skins. There is even an ice cream substitute suggestion that incorporates dairy and fruit.

While McCullough does go over many of the low-carb diet basics in the beginning of this book, she mainly gives tips, tricks and recipes. Do not look here for diet basics.

7/13/2005

The 7-Day Low-Carb Rescue and Recovery Plan

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The 7-Day Low-Carb Rescue and Recovery Plan
This book is was written by Drs. Rachel and Richard Heller and is touted as being the book for any low-carb dieter on any plan who needs help getting back on track – right now.

This is the book for the person who has let the holidays, a vacation or a bad meal choice spiral into a crisis or who are discouraged because they have reached an unwanted weight loss plateau.

The doctors give a 7-day meal plan to help get you back on track as well as tips to curb your carb-cravings, deal with saboteurs and identify hidden carbs and sugars.

First and foremost the Hellers explain that overweight people and people who have a sweet-tooth are physiologically different from naturally thin people and need to stop blaming themselves for their weight problems. By understanding what your body needs – and what it needs to avoid – to lose weight will only help you reach your goals sooner.

The 7-day diet plan that they propose helps to rebalance insulin levels, curb cravings and move the body back into fat –burning mode. Once this is done you can go back to your low-carb plan of choice with new insight into how to avoid common pitfalls. There are 7-steps, to be added one each day. They are:

1. Add a low-carb protein to each meal and snack
2. Add on low-carb veggies and/or salad to lunch, dinner and snacks
3. Include a good portion of low-carb protein, vegetables, and/or salad in relation to high-carb foods you may be consuming.
4. Eat all of your low-carb protein, veggies and salad before you eat your high-carb food.
5. Eat low-carb snacks only. Save high-carb foods for meals.
6. Eat only low-carb foods at all snacks and at one meal.
7. Eat only low-carb foods at all snacks and at two meals.

After you successfully complete these steps over 7-days, you will be able to transition back into the low-carb plan of your choice. They also suggest that you avoid sugar substitutes like those found in diet-colas to help you stay on your diet plan.

Additionally, they admonish all low-carbers to eat towards the carbs in their meals. This way they fill up on protein and the lower starch carbs first. Finally, you can eat the higher starch and carb food on your plate. This will help you fill up and consume less of the foods that may be causing you problems. Plus, once the high-carb food hits your system, it will be so busy breaking down the protein and fiber you ate that it will more slowly digest the bad-carbs you consumed.

7/12/2005

Thin for Good

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Thin for Good
Before he began extolling the virtues of Australian macadamia nut oil, Dr. Fred Pescatore wrote the book Thin For Good: The One Low-Carb Diet That Will Finally Work for You. This plan explores the mind-body connection in lasting weight loss and includes plans for men and women as well as a low-carb diet plan for vegetarians.

In Thin For Good, Dr. Pescatore lays out “The Eleven Emotional Levels of Eating” which are:

1 Anger: often felt at the beginning of a new diet, or at ourselves for getting fat; but this is good because it is motivating

2 Frustration: can result from looking at the success of others and comparing it to our own seeming lack of success; but be careful – this a negative emotion and often the one that causes people to give up

3 Sadness: closely tied to self pity or mourning for old ways of life and eating

4 Fear: this emotion is often very difficult to let go of and usually shows up around the same time as the first weight loss successes (Can I keep this diet up for the rest of my life?)

5 Understanding: you must work through the first 4 emotions to get to this more positive point when you begin to understand what your bad food habits are and accept them

6 Trepidation: described as nervousness, edginess and wariness; the doubt that can set in as you begin to see results from your diet

7 Envy: a harmful emotion that arises from comparing yourself to others

8 Boredom: this emotion can kill a diet; add some variety to your meals in accordance to your diet plan

9 Relief: the beginning of the positive emotions that should be enjoyed

10 Joy: comes after you have achieved real results; try not to sabotage it with negative thinking

11 Contentment: the final emotion experienced once people realize their weight loss goals

Along with various exercises to help you work through your emotions, Dr. Pescatore suggests low-carb comfort food recipes that he says can help you feel better when dealing with these emotions.

He suggests “Mind Over Calories” as a concept to embrace because it will help you keep weight off for good. He reveals that this concept helped him once he lost weight and has helped him to keep it off. Mind Over Calories is about training yourself not to feel the desire for sugary, bad-carb foods that will wreck your diet and lead you right back to were you were before – overweight and unhealthy.

He also includes suggestions for dietary supplements for men and women, foods to avoid if you are on a yeast-restricted diet, have thyroid or hormonal problems and more than 40-pages of recipes.

An added bonus is the Thin For Good Food Pyramid that has proteins and fats at the base, complex carbs right above them, simple carbs like starchy veggies and fruits in the third place and finally at the very tip sugar in all its various forms.

7/8/2005

The Zone Diet

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The Zone Diet

Created by Dr. Barry Sears, The Zone encourages balanced carb and protein intake. Dr. Sears suggests that you divide your plate into three sections, one for protein and two for fruits and vegetables per meal. This works out to 30 percent protein, 40 percent carb, and 30 percent fat. For each meal, the protein portion should be roughly the size of your tightly closed fist. The carb portion should be the size of two loosely closed fists and the added fat portion should be about the volume of your thumb.

The Zone is all about food portion measurement and control. Another tool that dieters in the Zone can use to measure food is the “block”. Every adult is allowed at least 11 blocks per day and the proper food serving size will affect how much food by volume a dieter actually consumes each day.

This plan does not allow for unlimited protein portions or eating until satiated. Once your Zone meal portions are gone, your meal is done.

The basic Zone rules are to:

1. Eat a Zone meal within one hour of waking each day.
2. Eat a Zone balanced meal each time you eat (protein, carbohydrate, fat).
3. Eat five times per day; three meals, two snacks.
4. Never go more than five hours without eating a Zone meal.
5. Eat more fruits and vegetables and ease of bread, pasta, grains and starches.
6. Drink 64 ounces of water per day.
7. If you mess up on one meal, just make your next meal Zone friendly.

While no foods are forbidden on the Zone diet, certain unfavorable carbs should be avoided or if eaten, make up no more than 25 percent of any meal or snack. The unfavorable carbs are the usual suspects: white flour, potatoes, sugar, white rice, juices, sodas, alcohol, bananas, grapes, carrots, corn and drinks with caffeine. Dr. Sears believes that these foods not only increase insulin production but can also lead to hormonal imbalances and inflammation of bodily tissues, which causes disease and overall poor health.

The Zone diet also has packaged food tie-ins such as nutritional bars, drinks, bakery products and nutritional supplements. But be careful, the Zone nutritional bar contains high fructose corn syrup, but according to the website, it is a very “high-quality” type that has a slower glycemic index than the common type and the protein in the bar helps to further slow insulin response. Consume with extreme caution

5/18/2005

The Aspartame/NutraSweet Fiasco

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The Aspartame/NutraSweet Fiasco
by
James S. Turner

Many health-conscious people believe that avoiding aspartame, found in over 5000 products under brand names such as Equal and NutraSweet, can improve their quality of life. The history of this synthetic sweetener’s approval by the U.S. Food and Drug Administration (FDA), including a long record of consumer complaints and the agency’s demonstrated insensitivity to public concern, suggests they’re right.

In October 1980 the Public Board of Inquiry (PBOI) impaneled by the FDA to evaluate aspartame safety found that the chemical caused an unacceptable level of brain tumors in animal testing. Based on this fact, the PBOI ruled that aspartame should not be added to the food supply.

This ruling capped 15 years of regulatory ineptitude, chicanery and deception by the FDA and the Searle drug company, aspartame’s discoverer and manufacturer (acquired by Monsanto in 1985), and kicked off another two decades of maneuvering, manipulating and dissembling by FDA, Searle and Monsanto.

In 1965, a Searle scientist licked some of a new ulcer drug from his fingers and discovered the sweet taste of aspartame. Eureka! Selling this chemical as a food additive to hundreds of millions of healthy people every day would mean many more dollars than limited sales to the much smaller group of ulcer sufferers.

Searle, a drug company with little experience in food regulation, began studies to comply with the law – but which failed to do so. Its early tests of the substance showed it produced microscopic holes and tumors in the brains of experimental mice, epileptic seizures in monkeys, and was converted by animals into dangerous substances, including formaldehyde.

In 1974, however, in spite of the information in its files, the FDA approved aspartame as a dry-foods additive. But the agency also made public for the first time the data supporting a food-additive decision. This data was subsequently reviewed by renowned brain researcher John Olney from Washington University in St. Louis, and other scientists.

Dr. Olney discovered two studies showing brain tumors in rats and petitioned FDA for a public hearing. Consumer Action for Improved Foods and Drugs (represented by the author of this piece) also petitioned for a public hearing based on the approval process having been based on sloppy science and the product’s having reportedly caused epileptic seizures in monkeys and possible eye damage.

Dr. Olney had already shown that aspartic acid (one aspartame component) caused microscopic holes in the brains of rats after each feeding. Aspartame also includes phenylalinine, which causes PKU in a small number of susceptible children, and methyl, or wood, alcohol which is neurotoxic in large amounts.

Faced with this array of possible health dangers, FDA granted the hearing requests. In lieu of withdrawing its aspartame approval, the agency prevailed on Searle to refrain from marketing the sweetener until after completion of the hearing process. it then proposed that a Public Board of Inquiry (PBOI) review the matter.

In July of 1975, as the FDA prepared for the PBOI, an FDA inspector conducted a routine review of the Searle’s Skokie Ill., testing facilities and found many deviations from proper procedures. This report led the FDA commissioner to empanel a Special Commissioner’s Task Force to review Searle’s labs.

In December of 1975 the Task force reported serious problem with Searle research on a wide range of products, including aspartame. It found 11 pivotal studies conducted in a manner so flawed as to raise doubts about aspartame safety and create the possibility of serious criminal liability for Searle.

The FDA then stayed aspartame’s approval. It also contracted, over serious internal objection, with a group of university pathologists (paid by Searle) to review most of the studies, set up a task force to review three studies and asked the U.S. Attorney for Chicago to seek a grand jury review of the monkey seizure study.

The pathologists paid by Searle only reviewed failure to properly report data and not the study’s design or conduct. They found no serious problems. The FDA task force found Searle’s key tumor safety study unreliable, but was ignored. The U.S. attorney let the statue of limitations run out, then (along with two aides) proceeded to join Searle’s law firm.

While these committees met, the FDA organized the PBOI. Searle, the petitioners and the FDA Bureau of Foods each nominated three members for the board and the FDA commissioner selected one member from each list. the board, which convened in January of 1980, rejected petitioners’ request to include the commissioner’s task force information in its deliberations. Still, in October 1980, based on its limited review, the board blocked aspartame marketing until the tumor studies could be explained. Unless the commissioner overruled the board, the matter was closed.

In November 1980, however, the country elected Ronald Reagan President. Donald Rumsfeld (former congressman from Skokie, former White House chief of staff, former secretary of defense and since January 1977 president of Searle) joined the Reagan transition team. A full court press against the board decision began.

In January 1981 Rumsfeld told a sales meeting, according to one attendee, that he would call in his chips and get aspartame approved by the end of the year. On January 25th, the day the new president took office, the previous FDA commissioner’s authority was suspended, and the next month, the commissioner’s job went to Dr. Arthur Hull Hayes.

Transition records do not show why the administration chose Hayes, a professor and Defense Department contract researcher. In July Hayes, defying FDA advisors, approved aspartame for dry foods – his first major decision. In November 1983 the FDA approved aspartame for soft drinks – Hayes’ last decision.

In November 1983 Hayes, under fire for accepting corporate gifts, left the agency and went to Searle’s public-relations firm as senior medical advisor. Later Searle lawyer Robert Shapiro named aspartame NutraSweet. Monsanto purchased Searle. Rumsfeld received a $12 million bonus. Shapiro is now Monsanto president.

Shortly after the FDA soft-drink approval, Searle began test marketing, and complaints began to arrive at the FDA – of such reactions as dizziness, blurred vision, headaches, and seizures. The complaints were more serious than the agency had ever received on any food additive, At the same time, scientists began looking more closely at this manufactured chemical sweeetner.

In 1985, the FDA asked the Centers for Disease Control (CDC) to review the first 650 complaints (there are now over 10,000). CDC found that the symptoms in approximately 25% of the complainants had stopped and then restarted, corresponding with their having stopped and then restarted, either purposely or by accident, aspartame consumption.

The CDC also identified several specific subjects whose symptoms stopped and started as they stopped and started consuming aspartame. The FDA discounted the report. The day the FDA released the CDC report, Pepsi Cola – having obained an advance copy – announced its switch to aspartame with a worldwide media blitz.

Former White House Chief of Staff Rumsfeld owed a debt of gratitude to former White House confidante and Rumsfeld friend Donald Kendal, Pepsi’s chairman. The Pepsi announcement and aggressive marketing (millions of gumballs, a red and white swirl, tough contracts) made NutraSweet known in every home.

At the same time, according to data released in 1995, human brain tumors like those in the animal studies rose 10% and previously benign tumors turned virulent. Searle and FDA’s deputy commissioner said the data posed no problem. Two years later this same FDA official became vice president of clinical research for Searle.

From 1985 to 1995, researchers did about 400 aspartame studies. They were divided almost evenly between those that gave assurances and those that raised questions about the sweetener. Most instructively, Searle paid for 100% of those finding no problem. All studies paid for by non-industry sources raised questions.

Given this record, it is little wonder that many health-conscious people believe avoiding NutraSweet improves their quality of life. If and when a scientific consensus concludes that aspartame puts some, if not all, of its consumers at risk, it will be much too late. The point is to eat safely now. Remember: the brain you save may be your own.

James S. Turner, Esq., is a partner in the 27-year-old Washington, D.C. consumer-interest law firm of Swankin and Turner. He is the author of The Chemical Feast: The Nader Report on the Food and Drug Administration, Making Your Own Baby Food, and a number of law journal and popular media articles.

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