Monday Mention – Peak Nutrition & Wellness

May 18, 2020May 18, 2020

The Monday Mention – The Big Fat Surprise by Nina Teicholz

In The Big Fat Surprise, Nina Teicholz takes an in depth look into the nutrition research that has guided our way of eating for decades. The low fat/high carbohydrate diet that we, as a population, have been advised to follow for decades is not working. We are more unhealthy now than ever before. By following the science, Teicholz discovers that the foods we’ve been taught to deny ourselves – meat, cheese, butter, lard could actually be the very foods that bring us back to health. Through an exhaustive look at thousands of scientific studies and conducting countless interviews, she shows us that the diet advice we’ve been urged to follow for years is based on little more than weak science that is often manipulated to achieve the researcher’s or study funder’s desired outcome.

For decades researchers have demonized saturated fats, largely due to the fact that these fats can increase a person’s LDL cholesterol. The Framingham Study’s follow-up results showed that, of all the measurable lipids and lipoproteins, HDL cholesterol has the largest impact on cardiovascular risk (Teicholz, 2014, pg.162) and is a better predictor of heart attack than LDL. Interestingly, saturated fats are the only food known to actually increase levels of HDL cholesterol! (Teichrob, 2014, pg.334)

Another interesting fact I learned about saturated fats is that the type of LDL they increase (light, buoyant LDL) is not associated with an increase in heart attack risk. In fact, it is the small, dense type of LDL that has been shown to be linked to increased heart disease. An increase in this type of LDL is seen in diets higher in carbohydrates.

Sure, we have finally been told that trans fats are unhealthy. What should have been a boon to our society’s health with the banning of these trans fats though, has led to the creation of more “Franken-fats” in the form of interesterification, genetically modified soybeans and “fat” replacers. Industry continues to mess with nature and the chemistry of fats to solve a problem that didn’t exist 100 years ago when we ate the fat provided to us by nature. Once again, the public is being used, unwittingly, as guinea pigs in these experiments where the health implications are unknown. Companies and chemists have gone to so much work to replace saturated fats and at what cost? It’s apparent through reading this book, that the cost has been the health of a great many people. This cost will only continue to escalate unless we can break the stigma surrounding saturated fat. Teicholz’s book sheds light on this and I found that it highlights the evidence surrounding what Nutritional Therapy Practitioners tell their clients – that good quality, well sourced fats are vital to optimal nutrition and health.

I must admit, I found the first part of this book to be a bit dry and hard to get through. Perhaps it is because I have already read a fair bit about Ancel Keys and his infamous “Seven Countries Study”. If you have never heard of Ancel Keys, I urge you to look into him. Long story short, the results of his “Seven Countries Study” confirmed (in his warped sense of research) the relationship of saturated fat consumption to increased heart disease. But (and this is a BIG BUT), it turns out that the devilish Mr. Keys cherry picked only the countries that, when graphed, appeared to prove his hypothesis. Once ALL the countries are graphed, his correlation falls apart. It is this flawed methodology that has dictated what we’ve been told to eat for the last half a century! So, although it takes a bit of effort to push through all the review of the studies, it really is worth your while. I enjoyed the second half of the book much more, particularly the information about cholesterol.

The big takeaway I have from this book is just how infuriating and frightening it is to realize how research outcomes are manipulated, ignored or coerced through funding. People’s egos and company bottom lines have affected the health of millions for several generations. I do think that we are making some progress. The horrible effects of sugar are known to a lot more people today than even a few years ago, but the benefits of saturated fats have yet to hit the mainstream population. The information IS out there, but only if you choose to seek it out. People who aren’t passionate about nutrition and health still rely on the guidelines based on weak science. Nutritional Therapy Practitioners have our work cut out for us to try and shift this school of thought, but I believe that as more of us share our knowledge, others will be empowered to question the advice they have been given for decades.

Rating 4 Peaks — My Rating – 4 out of 5 Peaks

REFERENCES

Teicholz, N. (2014). The Big Fat Surprise. Simon and Schuster Paperbacks.

March 23, 2020March 23, 2020

The Monday Mention – Wired to Eat by Robb Wolf

I have been following Robb Wolf since he released his first book, The Paleo Solution, back in 2010. Our CrossFit community had formed a book club of sorts and Robb’s book was first on the list. Since then, I’ve followed along as he’s broadened his reach into podcasting, seminars and health coaching. I enjoy his no-nonsense, humour laden writing style so when he released his second book, Wired To Eat, I knew it would be making it to my bookshelf fairly quickly.

In broad terms, Wired To Eat focuses on exactly that – ancestrally, we are wired to eat as much as we can for survival. Our ancestors needed to eat all they could when food was plentiful to prepare for times of famine. In today’s world of hyper palatable, processed foods that are super convenient to procure or even have delivered right to your home – our wiring is creating a multitude of problems. As the author states, if you are “not fat, sick and diabetic, you are, from a biological perspective, ‘screwing up’” (pg.13). We ARE wired to eat, but to eat foods that are whole and unprocessed and to have to expend a lot of energy sourcing these foods. Modern diets are devoid of both of these factors and we are paying the price. By following the concepts laid out in Wired To Eat, readers can work toward balancing their blood sugar, decreasing insulin resistance, repairing their appetites and preventing chronic disease states.

Although both of Wolf’s books are similar in style and promote a “Paleo” style approach to eating, I found it interesting to see how his dietary lens has shifted in the last decade. Wired To Eat focuses much more on people’s bioindividuality. Yes, he still promotes the paleo approach and a low carbohydrate, whole foods diet, but he specifies that this way of eating is just a starting point. It is a way to rewire your body to a whole, natural foods appetite and then focus on customizing it to your own unique needs. The book focuses mainly on carbohydrate tolerance by testing the affects of certain carbohydrates on blood sugar levels. The main takeaway, however, is that no one diet is perfect for everyone and we must do the work to find out what works best for our own “wiring”.

The bioindividual approach of this book lines up perfectly with my beliefs as a Functional Nutritional Therapy Practitioner. Beyond diet, the author also delves into the importance of non-dietary factors, such as sleep, community, stress and movement on one’s overall health. He spends a lot of time on these areas, seeing them as pillars of health, just as important as diet. These are all areas of focus in my practice as well.

I think this book would be a good, informational read for any reader. So many people try a “Paleo” style diet as a last resort and I feel we must educate people to incorporate a whole foods, ancestral type diet before they are in crisis. The information in this book can be quite scientific and some may feel a little overwhelmed by it. However, Wolf does a great job making the information as approachable and enjoyable to read as possible. I think Wired To Eat would be a great resource in combination with working with a Nutritional Therapy Practitioner who can clarify specific ideas and be available for further discussion. Anyone who has become “carb-phobic” would also benefit from this resource, as it can slowly guide them through the process of adding in certain carbohydrates and finding out how well they handle them.

Wired To Eat highlights the importance of bioindividuality. It delves deep into the why and how of personalized nutrition and how lifestyle choices also play a vital role in one’s health. Through his humour and casual writing style, Robb Wolf makes these topics both accessible and enjoyable for his readers and provides a plan that makes changing one’s dietary outlook and health doable.

Rating 4.5 Peaks — My Rating: 4.5/5 Peaks

November 4, 2019December 1, 2019

The Monday Mention – The Omnivore’s Dilemma by Michael Pollan

There’s something you should know about me… I’m a bibliophile, a bookworm, an avid reader. Whatever you want to call it, there is nothing I love more than immersing myself in a good book – especially when the sunny Pacific Northwest summer days turn to day after day of drizzle. Now, I’m no snob when it comes to my reading material – give me a mystery, a biography, an old classic or a science laden textbook – heck, even the back of a shampoo bottle – and I’m a happy camper. So I’ve decided I should use at least some of the hours I spend with my nose buried in a book as fodder for this blog and share my thoughts on some of my favourite, and maybe not so favourite, health and nutrition related tomes.

First, a Favourite….

In The Omnivore’s Dilemma – A Natural History of Four Meals, Michael Pollan confronts the seemingly simple questions of “What should we eat?” and “Where does my food come from?”. By tracking four meals back through the food chain, Pollan discovers that the choices we make when it comes to our food reach far beyond merely deciding meat or vegetable, low fat or high fat. The Omnivore’s Dilemma is less about choosing from the variety of foods we COULD eat and more about determining what we SHOULD eat, as these choices not only affect our health, but have political, ethical, environmental and financial consequences as well.

Throughout the book, Pollan takes us through the sourcing of meals supplied by three different food chains, the industrial, the organic (both industrial and pastoral) and the hunter gatherer. Tracing these meals back to their roots provides some surprising and disturbing insights related to each of these food systems. Industrialized corn, by being massively overproduced and subsidized by the government, has found it’s way into virtually everything we eat — whether it is the feed used to produce meat, high fructose corn syrup or other additives used in processed foods. The variety we see at the grocery store is really an illusion, as the industrialized food system has turned our society of omnivores into specialized eaters of corn (pg. 117). Ironically, the mountain of corn produced on farms each year cannot support the farmers themselves, either physically (as it must be processed to be eaten) or financially. Today’s monoculture farms are really nothing more than food deserts (pg.34).

The organic food system, through absence of chemical fertilizers and pesticides, is undoubtedly healthier than the basic industrial system. The differences between the two, however, stop there. With mono crops and their need for fertilizers (even if organic) due to soil depletion, the petrochemicals used in shipping and the use of synthetics in food production, organic now resembles industrial more than ever. The industry uses marketing and catch phrases to lull the consumer into believing what they are buying is good for them, the animals and the environment.

Conversely, the pastoral farm system (absolutely my favourite section of the book) relies on a symbiotic relationship between the earth and animal and between different species of animals, as well. It’s a system that recognizes the bio-individuality of the animal and lets them express their innate instincts. This type of sustainable system creates an ecological loop, where waste basically ceases to exist. The environmental and moral benefits of this way of farming are obvious but, as Pollan recounts, not without its own set of issues. There is little support for the sustainable farmer as he has no need for the chemicals, machines and fertilizers sold by the companies that are most likely bankrolling the policy makers. Lack of subsidies and regulations forbidding the slaughter of animals on site all add to the cost of the food produced. As such, sustainable food is seen as something only the moderately wealthy can afford. This is another aspect of the Omnivore’s Dilemma explored in the book – does the money saved by buying government subsidized, mass produced, nutrient poor food offset its cost to our health, environment and ethical well being?

My much loved copy. Shoved into carry-on bags, left out on the patio and thumbed through relentlessly, I’ve read it several times and I think it has a few reads left in it!

The final meal prepared by the author was one he hunted and gathered himself. Pollan readily admits that this is not a viable way to source all food in today’s world, but in exploring this simplest of food chains he was able to re-establish a connection to and a gratitude for his food that is lacking in most standard food systems. He also explores the idea that America’s lack of culinary traditions (wisdom passed down by our ancestors informing us of what we should eat and how it should be prepared) leaves us prone to confusion and “Omnivore Anxiety” (Pg.300). Without guidelines provided by our culture, we are more apt to follow the advice of so-called experts, the slick words of marketers and sadly, end up with a fad diet not tailored for us, but for the pocket books of big business.

I would implore anyone who eats food to read this book. Whether you eat industrially, organically or sustainably, you should know where your food comes from so you are making educated choices. One reason I chose to review this book is because, as a Nutritional Therapy Practitioner, I advise clients to source food from sustainable producers as much as possible – food that is local, seasonal, nutritionally dense and, in many cases, more expensive than what, on the surface, looks to be the same product sold at the grocery store for less money. Being able to discuss how your food choices affect your health, the environment and even influence the food economy is vital. The observations Michael Pollan makes in The Omnivore’s Dilemma align well with the principles of Nutritional Therapy and delve further in to the question of what we should eat than just looking at what is healthier for the individual. The more we educate ourselves, the less complex the Omnivore’s dilemma becomes. By gathering this knowledge, we empower ourselves to make changes that benefit our wellbeing, the wellbeing of our land and animals and the wellbeing of our food system as a whole. Joel Salatin, the “Godfather” of sustainable farming practices, is quoted in the book as saying, “In nature, health is the default. Most of the time pests and disease are just nature’s way of telling the farmer he’s doing something wrong” (pg.321). Perhaps the same could be said of our human diet. The rise in chronic diseases that we are experiencing could very well be Nature’s way of telling us that what we are eating is wrong.

References

Pollan, Michael. The Omnivore’s Dilemma: A Natural History Of Four Meals. New York : Penguin Press, 2006. Print.