Whole Health Source Blog

Just wanted to share what I think is some great information related to diet and health.  Stephan Guyenet of the Whole Health Source blog posted an interview in which he answered a lot of great questions about diet and health.  I really think he did a tremendous job of packing lots of information into a small space.  He brings up some interesting points in discussing his food reward theory and how it relates to obesity.  Give it a read if you have time.  I promise you will learn something.

http://wholehealthsource.blogspot.com/2012/07/interview-with-aitor-calero-of-directo.html

I'd love to get some discussion going here, so if you read it, come back here and leave a comment.
Thanks Stephan!

Recipe of the Day: Oats in a Bowl

People always ask about quick breakfast ideas.  I've seen several people blogging about oats in a bowl, so I tried it last week.  I really liked it and the fact that it comes out cold was nice when the temps last week were in the upper 90's.  It's real easy so I thought I'd pass it along:

First, get a glass jar (doesn't matter what kind -old pickle jar, peanut butter jar, etc.)

Next, fill the jar with foods you like.  Mine usually looks something like this:

1/3-1/2c of milk or unsweetened almond milk
1/3-1/2c of plain oats (only ingredients should be rolled oats)
1/3-1/2c of plain Greek yogurt
2T of raisins
1/4-1/2c of other fruit (cut up banana, berries, natural applesauce, etc.)
1-2T of natural peanut butter (only ingredient should be nuts and salt)
1/2-1T of flax seed

Mix all the ingredients in the jar the night before you plan to eat it.  The oats will soak up the liquid and the next morning will be ready.  The above example is just a starting place.  Add what you like and try different things.  Use ingredients that you like.  Have fun with it.

How Many Hot Dogs Can You Eat?

Just read about the guy who ate 68 hot dogs yesterday to win Nathan's annual hot dog-eating contest. Then I was lucky enough to stumble across an article about a local whose hobby is making really large hamburgers.  You can read about his hamburger building passion here:

http://blog.al.com/breaking/2012/07/building_giant_burgers_a_holid.html

I particularly enjoyed this sentence:

"This year Maley will attempt to build a cheeseburger that weighs 25 to 30 pounds. One day he hopes to fulfill a dream of whipping up a 50-pounder stacked 10 patties high."

How does a guy end up with such a hobby? Maybe stamp collecting just wasn't enough?
He mentions that a burger like this takes 3 hours to make and costs close to $40.  Not to mention, the word "dream" is used to describe his desire to eventually create a 50 pound burger.  Wow!  I guess we all should have a dream.

This article along with the annual hot dog eating contest got me to thinking about our culture and how we think about food. Not sure I have anything important to say, but I just find it interesting. These stories remind me that in the United States we have easy access to tons of food.  Our need for cheap and easy food options may be what is killing us. 

I've noticed lots of arguing on the internet lately in regards to just how important calories are in terms of weight loss.  Many want to rebuke the idea that weight loss is all about calories in and calories out.  I see the importance of different hormones being mentioned.  I know there are lots of things that influence weight gain and weight loss, but I have to wonder if we just have too much access to lots and lots of food.

Jut my random thoughts for the day.  Now it’s back to eating hot dogs.  I have to start practicing now if I’m going to win that $10,000 dollars next July.

Rich Roll -Finding Ultra

A year ago I ran a fairly quick 1/2 marathon, at least it was faster for me. Then I chose to take a year off from longer distance (marathons, 1/2 marathons) to work on shorter distance stuff. I had decided that there was really no added health benefit to running 12 miles or 26 miles or whatever miles.  So why not just focus on trying to get faster at shorter distances? 

It sounded like a sound plan.  The only problem with that is I forget how much I enjoy running longer distances.  I enjoy the long runs early in the morning when it’s still dark outside.  I enjoy the peace and quiet of running alone.  I prefer training for ½ marathons and full marathons more than 5 and 10k’s.  I just flat out enjoy running for longer amounts of time and that is what I plan to do.

So, what if running longer distances isn’t good for you or good for your health?  I’m still going to do it, because I love it.  I meet people in my office every day that force themselves to go to the local gym every day.  They hop on the elliptical.  They use the weight machines.  They do all those things, and absolutely hate it.  One of goals it to always encourage people to find activities they love.  Do something you enjoy and you will probably keep doing it.  I tell people this on a daily basis, but somehow I forgot to follow my own rule.  But now I’m ready to come correct and get back to what I love.

A few weeks ago I started increasing my running miles, and around the time I stumbled upon an awesome book that fueled my running desire even more.  The book was written by Rich Roll and it’s called Finding Ultra.  The book outlines Rich’s journey from a middle aged overweight attorney to the life of a health promoting ultra-distance athlete.  At the age of 40, Rich not only competed in, but finished the Ultraman competition in Hawaii as the top American.  Just so you know, the Ultraman is like the Ironman competition, but longer and harder.  Imagine swimming 6.2 miles in the ocean, biking for 261.4 miles, and then finishing with a 52.4 mile run.  That’s Ultraman. 

For me, it was truly inspiring to read about a 40 year old dude who was able to compete at such a high level after spending so many years as an overweight couch potato.  The book also takes us through Rich’s battle with alcoholism as well as his shift to a vegan diet.  Very cool read, and if you need some extra motivation, pick it up. 

Recipe of the Day- Bang Bang Shrimp

Just wanted to share a few recipes I have enjoyed this week.  Someone sent me a link to a website: www.skinnytaste.com and a particular shrimp recipe struck my nerve.  It helped that I had a pound of shrimp in the fridge.  And on top of all that, it gives me an excuse to use that shrimp picture above, which for some reason makes me laugh uncontrollably. This particular recipe is someone’s take on the Bonefish Bang Bang shrimp appetizer and it was fairly simple to prepare.

The shrimp sauce called for light mayo.  I’ve been wanting to try making my own mayo with olive oil for a long time, and this was the perfect excuse.  So, I started by preparing the mayo.

Olive Oil Mayonnaise Ingredients:

·       1 egg yolk

·       Juice from one lemon

·       ½-1c of extra light olive oil

·       Salt & pepper to taste

Step 1:  Wisk the yolk and lemon juice together until mixed

Step 2:  Continue whisking while you gradually add the olive oil.  The key here is to add the oil SLOWLY and stop when you get the desired texture.  Honestly, I’m still figuring this part out and mine has been a bit runny both times I tried.

Now, on to the shrimp. 

Mix the following ingredients together for your sauce:

• 2 1/2 tbsp light mayonnaise  ( I used the homemade mayo from above)
• 2 tbsp scallions, chopped fine
• 1 1/2 tbsp Thai Sweet Chili Sauce (it is with the Asians foods, soy sauces, etc.)
• 1/2 tsp Sriracha (or to taste)

I didn’t have any sriracha and my kids always complain about stuff being too spicy, so I left it off.  I’ll find some for the next go round!

All that is left to do is cook the shrimp.  Remove shells, add salt and pepper, and then grill them to your liking.  It only takes a few minutes on each side and shrimp are easy to overcook.

Pull the shrimp off the grill and then toss them with the sauce you made.  It really is fairly simple and our family enjoyed.  We used the same sauce on some grilled chicken.  That was good also.

My friend the Crapitarian

I saw a lady today that was trying to lose weight and not having any luck as a vegetarian.  She asked me what I had against vegetarian diets.  I explained that I didn’t think anything was wrong with vegetarian diets, but I did have a problem with vegetarian diets that didn’t include any vegetables. 

This may sounds a bit strange but it is actually something I regularly.  Yes, you understand correctly, there are vegetarians out there that don’t eat vegetables.  So what do they eat?  Mainly crap.  We should probably call them crapitarians.  That would be way more accurate.  The lady I saw today mainly ate veggie burgers, veggie hot dogs, veggie chicken patties, protein bars, granola bars, crackers, and lots of sweets.  She was mainly eating a bunch of processed foods.

I think some vegetarians trick themselves in to thinking that the vegetarian diet is healthy because it excludes meat.  However, this isn’t exactly accurate.  A vegetarian diet may have health benefits, but not because it excludes meat.  If done right, a vegetarian diet may be healthful because it replaces processed foods with whole real foods (vegetables, fruits, legumes, etc.).  If done right it replaces store/restaurant-bought junk foods with vegetables, fruits, beans, peas, etc. 

My point is this:  If you want to be a vegan or vegetarian, have at it.  I don’t see a problem with it, if you are eating real foods instead of processed foods.  If you replace junk food with vegetables, fruits, and complex starches, you will benefit.  If you replace the junk food with vegetables, fruits, local meats/eggs, and complex carbs starches, you will still likely see benefit. 

If you want to have a piece of chicken with some green beans and sweet potato tonight, go for it.  If you want to make a black bean burger with real food from your pantry, have at it.  Either will be better than that soy dog, the protein bar, or that granola bar you got at Publix.  And if you want to be a vegetarian, don’t think that you can eat whatever you want as long as it didn’t come from an animal.  Most of the crap food out there doesn’t come from animals. 

Thanks for letting me get that off my chest!

10 Questions with T.S. Wiley, the Author of "Lights Out: Sleep, Sugar, and Survival"

A few months back after sufffering from a several-month-long bout of insomnia, a friend insisted that I read T.S. Wiley's book "Lights Out."  In the book, T.S. discusses the importance of sleep and how getting the appropriate amount of sleep can help with weight loss, help reverse type-II diabetes, help with depression, as well as other possible benefits.

In my own office, I have always found that my night shift workers and my clients who don't sleep well, also don't lose weight, and are normally not as healthy as they could be. So, I found this book to be quite interesting. 

I wanted to figure out a way to help my readers learn more about this book, and since the last written interview with Matt Stone was so popular, I thought we would try that format once again.  Today I am posting this interview I was lucky enough to conduct with T.S.  Hope you enjoy it.  Hope you can find a way to get a copy of this book.  It is available from the main page of this website if you click the link for my Amazon store.  Also, if you want to learn more about T.S., please visit this website:  http://www.thewileyprotocol.com/ .

Thanks T.S.!  

Now, on to the interview:

Hunter:  How, when, and why did our sleep get so screwed up and can you explain for our readers/listeners how our more modern sleep patterns may be incompatible with the way our bodies have been wired?

TS: At the turn of the century the light bulb was invented and we suddenly had the capacity to take two days to one.  In the normalcy of the planet spinning in and out of sunlight, we have something called dusk.  The pink light blocks the blue light and you can take melatonin and turn it into serotonin.  But when you never are subjected to dusk or dawn, the serotonin keeps going up until it rebounds back to dopamine.  So, you can stay awake, but when you do, you’ve missed all kinds of critical state threshold changes of neurotransmitters.  That happened because of the light bulb.  When light became cheap, human beings abuse it like drugs and it makes you sick. 

In the dark of winter, one would sleep 14 hours.  We no longer go to bed when it gets dark or get up when it gets light.  We have lost what is known as an extinct sleep state from midnight to 4 am when you were in transcendental state.  We’ve excised that sleep state and slapped together the other two.  By losing that, we’ve lost all sorts of brain function.

Hunter: You mention in the book that if people would sleep the number of hours that it is normally dark, they would only crave sugar in the summer.  How can a lack of sleep contribute to sugar cravings?

TS: Photo period effect on appetite control is guided by the planets’ offerings.  When the light is long and the fruit is out there, you want it.  When the light is short, it would be complete misery if you were craving sugar, so you don’t.   But we never have short light, so we crave ho-hos and ding dongs.  Endless summer creates an endless appetite for carbohydrates.   

Hunter: You called Type-II diabetes the end result of “excruciating fatigue from light toxicity.”  Can you explain?

TS: I am referring to being dead tired.  When you’re dying for a good night’s sleep, it means that you’ve consumed so much energy in the form of light and food, you are quite literally poisoned.  And that poison manifests itself as type ii diabetes through uncontrollable blood sugar because of insulin resistance.

Hunter: The book seems to blame many modern illnesses (type-2 diabetes, depression, heart disease, infertility, cancer) on lack of sleep.  I’m curious if the sleep issue is always a direct cause or sometimes could it just be the original cause in a chain.  For instance, could it be that the lack of appropriate sleep causes weight gain, which in turn, causes type-2 diabetes or heart disease?

TS: Yes, exactly.  Sleep is the cause of death.  Food is the instrument of death. 

Hunter:  Can you explain what causes cortisol production to increase and what effect does this increase have on the body?

TS: Exposure to light and stress cause cortisol production to go up which in turn causes mobilization of blood sugar which demands insulin to follow.  Over exposure to insulin creates insulin resistance at the receptor level.  Then, blood sugar has nowhere to go.  And circulating blood sugar to go up and you are declared a type ii diabetic.  Simultaneously, you are aging in fast forward because you come into the world with hormones to deal with so many hours of light and dark.  Cortisol isn’t a hormone to deal with the light.  So twice as much cortisol means you experience two days to one, which has to come off the end of your life. 

Hunter: I want to touch just a bit more on the mental effects of inappropriate sleep patterns.  How does lack of sleep contribute to anxiety and depression?

TS: Temporal distortion, time dilation and perception rest on dopamine and serotonin.  Too much food—too many carbohydrates—raises your serotonin to the level of a panic state where you feel like you are paralyzed and can’t get out of bed in the morning.  The reason for this is because in nature, you would only be in a panic state if you were about to be eaten by and animal, so you would lay very still.

Hunter:  You mention that in the summer we can relax a bit, sleep less, and eat more carbohydrate, but in the winter we should stick with more protein and vegetables. What’s up with that? Does that again go back to what our bodies are expecting due to the way we are wired?

TS: That means that summer is Margaritaville—it’s party time.  It’s when you would mate.  You can eat as much sugar as you want and stay up as late as you want.  It’s one trip around the sun.  if you do it all year long, it’s four trips around the sun, which means you are aging inside four times as fast.  Everything is based on duality.  Yin and yang, light and dark, hot and cold, men and women, up and down.  You can’t have one without the other.  So you can’t have carbohydrates all the time.  That is universally and scientifically unsound.

Hunter:  I really enjoyed your exercise recommendations.  You recommend lifting weights, yoga, meditation, pilates, and it doesn’t sound like we should expect to see you out on a morning jog.  What’s wrong with cardiovascular exercise?

TS: There’s nothing wrong with it.  But it needs to be seasonal and rhythmic.  I would suggest a book called Making Waves by Irving Dardek.  It’s basing cardiovascular exercise on lunar cycles.  Running constantly is a fear state.  And in your mind and body, something’s got to win, you or the tiger.  Your heart isn’t just a pump, it’s an endocrine gland that puts out hormones that talk to you brain.  To exercise it like a bicep is simplistically stupid.

Hunter: I have read articles claiming people are unique and require different amounts of sleep.  I remember reading about how Bill Clinton would only sleep 4 hours a night and was still very productive during the day.  How much sleep do we really need, and do we all need the same amount?

TS: We all need the same amount seasonally.  There is no how much.  Two hours after dark is about when people would tuck themselves into the caves at the latest.  And when the sun comes up, you should get up.  So seasonally, daily, how much you need changes. 

Hunter: What are some basic things people can do to improve the quality of their sleep?

TS: Over 25, take hormones.  Cover up all the blinking things in your room like the cable box, smoke detector and lights from the outside.  Darkness should be palpable and feel cool.  If you’re old, take hormones because sex hormones control something called slow wave sleep.  That means you can avoid interval waking if your estrogen progesterone and testosterone are at youthful levels.  Also, don’t exercise before bed.  That shoots up your cortisol and keeps you awake.  Exercise first thing in the morning.  Sex is always good before bed.  And don’t drink a lot of water before bed or take a glass of water with you to bed.