Body fat and disease: How much body fat can I lose in one day?

Body fat is not an inert deposit of energy. It can be seen as a distributed endocrine organ. Body fat cells, or adipocytes, secrete a number of different hormones into the bloodstream. Major hormones secreted by adipose tissue are adiponectin and leptin.

Estrogen is also secreted by body fat, which is one of the reasons why obesity is associated with infertility. (Yes, abnormally high levels of estrogen can reduce fertility in both men and women.) Moreover, body fat secretes tumor necrosis factor-alpha, a hormone that is associated with generalized inflammation and a number of diseases, including cancer, when in excess.

The reduction in circulating tumor necrosis factor-alpha and other pro-inflammatory hormones as one loses weight is one reason why non-obese people usually experience fewer illness symptoms than those who are obese in any given year, other things being equal. For example, the non-obese will have fewer illness episodes that require full rest during the flu season. In those who are obese, the inflammatory response accompanying an illness (which is necessary for recovery) will often be exaggerated.

The exaggerated inflammatory response to illness often seen in the obese is one indication that obesity in an unnatural state for humans. It is reasonable to assume that it was non-adaptive for our Paleolithic ancestors to be unable to perform daily activities because of an illness. The adaptive response would be physical discomfort, but not to the extent that one would require full rest for a few days to fully recover.

Inflammation markers such as C-reactive protein are positively correlated with body fat. As body fat increases, so does inflammation throughout the body. Lipid metabolism is negatively affected by excessive body fat, and so is glucose metabolism. Obesity is associated with leptin and insulin resistance, which are precursors of diabetes type 2.

Some body fat is necessary for survival; that is normally called essential body fat. The table below (from Wikipedia) shows various levels of body fat, including essential levels. Also shown are body fat levels found in athletes, as well as fit, “not so fit” (indicated as "Acceptable"), and obese individuals. Women normally have higher healthy levels of body fat than men.

If one is obese, losing body fat becomes a very high priority for health reasons.

There are many ways in which body fat can be measured.

When one loses body fat through fasting, the number of adipocytes is not actually reduced. It is the amount of fat stored in adipocytes that is reduced.

How much body fat can a person lose in one day?

Let us consider a man, John, whose weight is 170 lbs (77 kg), and whose body fat percentage is 30 percent. John carries around 51 lbs (23 kg) of body fat. Standing up is, for John, a form of resistance exercise. So is climbing stairs.

During a 24-hour fast, John’s basal metabolic rate is estimated at about 2,550 kcal/day. This is the number of calories John would spend doing nothing the whole day. It can vary a lot for different individuals; here it is calculated as 15 times John’s weight in lbs.

The 2,550 kcal/day is likely an overestimation for John, because the body adjusts its metabolic rate downwards during a fast, leading to fewer calories being burned.

Typically women have lower basal metabolic rates than men of equal weight.

For the sake of discussion, we expect each gram of John’s body fat to contribute about 8 kcals of energy, assuming a rate of conversion of body fat to calories of about 90 percent.

Thus during a 24-hour fast John burns about 318 g of fat, or about 0.7 lbs. In reality, the actual amount may be lower (e.g., 0.35 lbs), because of the body's own down-regulation of its basal metabolic rate during a fast. This down-regulation varies widely across different individuals, and is generally small.

Many people think that this is not much for the effort. The reality is that body fat loss is a long term game, and cannot be achieved through fasting alone; this is a discussion for another post.

It is worth noting that intermittent fasting (e.g., one 24-hour fast per week) has many other health benefits, even if no overall calorie restriction occurs. That is, intermittent fasting is associated with health benefits even if one fasts every other day, and eats twice one's normal intake on the non-fasting days.

Some of the calories being burned during John's 24-hour fast will be from glucose, mostly from John’s glycogen reserves in the liver if he is at rest. Muscle glycogen stores, which store more glucose substrate (i.e., material for production of glucose) than liver glycogen, are mobilized primarily through anaerobic exercise.

Very few muscle-derived calories end up being used through the protein and glycogen breakdown pathways in a 24-hour fast. John’s liver glycogen reserves, plus the body’s own self-regulation, will largely spare muscle tissue.

The idea that one has to eat every few hours to avoid losing muscle tissue is complete nonsense. Muscle buildup and loss happen all the time through amino acid turnover.

Net muscle gain occurs when the balance is tipped in favor of buildup, to which resistance exercise and the right hormonal balance (including elevated levels of insulin) contribute.

One of the best ways to lose muscle tissue is lack of use. If John's arm were immobilized in a cast, he would lose muscle tissue in that arm even if he ate every 30 minutes.

Longer fasts (e.g., lasting multiple days, with only water being consumed) will invariably lead to some (possibly significant) muscle breakdown, as muscle is the main store of glucose-generating substrate in the human body.

In a 24-hour fast (a relatively short fast), the body will adjust its metabolism so that most of its energy needs are met by fat and related byproducts. This includes ketones, which are produced by the liver based on dietary and body fat.

How come some people can easily lose 2 or 3 pounds of weight in one day?

Well, it is not body fat that is being lost, or muscle. It is water, which may account for as much as 75 percent of one’s body weight.

References:

Elliott, W.H., & Elliott, D.C. (2009). Biochemistry and molecular biology. New York: NY: Oxford University Press.

Fleck, S.J., & Kraemer, W.J. (2004). Designing resistance training programs. Champaign, IL: Human Kinetics.

Large, V., Peroni, O., Letexier, D., Ray, H., & Beylot, M. (2004). Metabolism of lipids in human white adipocyte. Diabetes & Metabolism, 30(4), 294-309.

Chocolate Fix

Here's a tip. Let's be honest, sometimes throughout the day or even when you are done with your tasks at night, you need a little chocolate fix. You don't need a whole bar, just a square, a snip-it, a morsel that soothes that inner chocolate gland that's sounding like an alarm. I know this alarm well, so it makes me extra conscious of the treats I keep in the house, this being the only one I bring home, it's my one cheat. So let me spill the beans. I buy the Dark Chocolate "Pounder Plus" from Trader Joe's. It's more than a pound of dark chocolate (72% cocoa) goodness that comes in perfect, little bite size squares. I chop it up on my cutting board and store it in a little jar on my butcher block- out of constant sight, but not in a secret hiding spot... somewhere in between the two. Then when the moment hits, I simply indulge in my chocolate fix, replace the lid, and carry on as I was before! Only one rule for me: only one trip to the chocolate jar each day.... that's not to say that there haven't been days when those sneaky fingers of mine grab a second piece on that solo trip though!


** And if you prefer, they carry Pounder Plus in Milk Chocolate too!

HEALTHY SPIRITS:BEER OF THE MONTH CLUB MARCH 2010...

...is ready for pick-up!

cheers,

dave hauslein
beer manager
415-255-0610

Kale Chips

This is an idea that has been floating my head for awhile- I have had a few friends tell me about the idea and I have seen it a few times in cookbooks or cooking sites, and well, I am just now getting around to posting it! It's super easy, takes little effort, and is an easy way to incorporate dark green veggies into your diet- NOT TO MENTION that my child ate almost the whole plate herself- they have the crunch and crispy flavor of a potato chip- your little ones will probably like it too!

Raw Kale with Grape Seed Oil and Sea Salt

Baked Kale or "Kale Chips!"

Ingredients:

1 bunch kale, rinsed & patted dry

2 TBSP grape seed oil

1/2 tsp sea salt

Directions:

I rinsed my kale then chopped it into 3 inch pieces (you can chop or tear it) then I through mine in my salad spinner. I removed the tough stems before putting them in a bowl with the oil and salt. Toss them well and then lay them on a roasting sheet or cookie sheet to bake for 20 minutes on 325. Bake them for 12ish minutes, then with a pair of tongs, turn them over and bake for another 8- 10 minutes until the edges are browned and the leaves are crispy. Serve them immediately as an appetizer or a side, they don't stay crunchy for too long, so gobble them up quick!

Orange Dream

So this past week, we went to a friends house to juice some oranges from the tree in her yard. It made some seriously delicious juice that we have been enjoying all weekend. I even decided to incorporate it into our dessert this weekend, so I added a little Vanilla ice cream and made a little treat tasting like a 50/50 bar! You could also make it with whole oranges and get a similar result!

Ingredients:

2 cups orange juice

3 scoops vanilla ice cream

or

2 large oranges

3 scoops ice cream

3-4 ice cubes

*** this version will be a little frothier...

Directions:

Pour into blender and blend!

This is a great treat with whatever fresh fruit juice you have on hand- try peaches, mango/pineapple, or a combination like strawberry orange!

Peanut Butter Pop 'Ems

Oh my GOODNESS!!! These are divine, and if I was totally honest, are better than the "real deal" Resse's cups. They have no sugar and yet are sweet and satisfying when you need a little pick me up- just pop one in for a little bit of heaven! Thanks to Amy Flory for sharing the idea with us, we are enjoying the goodness girl!!!

The Ground Flax seed gives them some texture and more nutty flavor!

Ingredients:

1/2 cups peanut butter (use the natural kind, not Skippy)

5 TBSP ground flax seed

1 tsp vanilla

1 1/2 TBSP honey

1/2 cup chocolate, I use dark chocolate

** wax paper

Directions:

Your peanut butter needs to be natural because of the consistency and it needs to be chilled (room temp will make it too runny). Add your flax seed, vanilla, and honey stirring it until well blended. You might have to refrigerate your peanut butter mixture if it is too gooey to roll into balls. Once it hardens, melt your chocolate, I used a double boiler (you could also use a glass bowl in the microwave, just watch it to know when it's done and be careful because the bowl might be hot). The using a tsp sized spoon, scoop and roll your peanut butter mixture and drop it into the chocolate, rolling it around with a spatula, then setting it on the wax paper to harden. I had my wax paper on a plate, then transferred the plate to the fridge for it to chill faster. Enjoy, these are delicious!

Lemon Saffron Chicken...

Taste buds ready for a new flavor, getting tired of the same ol', same ol??? Give this a whirl, super easy, fun new flavors, and minimal ingredients... inspired by my Persian Cooking Diva of a sister-in-law who introduced me to cooking with Saffron!

Ingredients:

1 package of chicken tenders or breasts

1/4 cup fresh lemon juice

2 TBSP Grape Seed Oil

1/4 tsp salt

1/8 tsp pepper

2 cloves garlic, minced

a pinch of saffron

Directions:

Pour all ingredients into a dish or Ziplock bag and add chicken tenders (or quartered chicken breasts). Let them marinate for at least 5 minutes (up to 15) and then pour it all into a large skillet. Brown the chicken on both sides, the marinate will be soaked up by the chicken and evaporate until all you have left is the chicken strips. I love the rich yellowish color and the flavor of the saffron combined with the lemon juice and garlic, it's great by itself or wrapped up in a sandwich or wrap. ** In the picture I served it with sweet potato fries and roasted brussel sprouts and cauliflower. But with the left overs I chopped it up and put it in a spelt tortilla with arugula, cucumbers, and some balsamic dressing!

** Saffron can be purchased at Trader Joe's (look for Spanish Saffron) or other stores, it's a little pricey, but a little bit goes a LONG way!

Healthy Spirits: Alesmith Old Numbskull

...is now available.

Come and get it!

cheers,

dave hauslein
beer manager
415-255-0610

Fruit, Granola, and Yogurt Parfait

Here's what my Valentine concocted for me this year, it was quite tasty and pretty cute, way to go Honey! Thanks for sharing YOUR recipe with ME!!!! (he found it himself, I was quite impressed!)

Granola:

1 cup old fashion oats

1/2 cup shredded coconut

1/2 cup sliced or slivered almonds

3 TBSP oil or butter (if butter, melt it first)

2 TBSP honey

Fruit:

8-10 strawberries, diced

1/2 cup blueberries

1/2 cup pineapple, diced

or substitute any of the above with raspberries, blackberries, bananas, or more!!!

2 cups plain yogurt

Directions:

Preheat your oven to 350, mix all your granola ingredients together and spread them out on a cookie sheet baking for 18- 20 minutes until golden brown. Remove immediately from the cookie sheet (so it doesn't keep cooking) and put it in a bowl. Mix your fruit up and scoop it into the bottom of a glass parfait dish or tall glass, then continue to layer it with yogurt and the granola as much as you would like. This recipe will make approximately 4 servings.

And if you need some cheering up in the kitchen or a little giggle.... this story should do the trick!

My sweet husband wanted to surprise me and make me this for breakfast, but ran into a little snag if you will, when he realized he shouldn't have pre-cooked the oatmeal for the granola!!! In his defense he did show me the recipe which DID say "1 cup oatmeal" instead of a more accurately "1 cup oats"... so he had to dump the first batch and start over for round #2... what a trooper! (And yes, he gave me permission to share the story and the picture!! )

Check out batch #1:

What should be my HDL cholesterol?

HDL cholesterol levels are a rough measure of HDL particle quantity in the blood. They actually tell us next to nothing about HDL particle type, although HDL cholesterol increases are usually associated with increases in LDL particle size. This a good thing, since small-dense LDL particles are associated with increased cardiovascular disease.

Most blood lipid panels reviewed by family doctors with patients give information about HDL status through measures of HDL cholesterol, provided in one of the standard units (e.g., mg/dl).

Study after study shows that HDL cholesterol levels, although imprecise, are a much better predictor of cardiovascular disease than LDL or total cholesterol levels. How high should be one’s HDL cholesterol? The answer to this question is somewhat dependent on each individual’s health profile, but most data suggest that a level greater than 60 mg/dl (1.55 mmol/l) is close to optimal for most people.

The figure below (from Eckardstein, 2008; full reference at the end of this post) plots incidence of coronary events in men (on the vertical axis), over a period of 10 years, against HDL cholesterol levels (on the horizontal axis). Note: IFG = impaired fasting glucose. This relationship is similar for women, particularly post-menopausal women. Pre-menopausal women usually have higher HDL cholesterol levels than men, and a low incidence of coronary events.

From the figure above, one can say that a diabetic man with about 55 mg/dl of HDL cholesterol will have approximately the same chance, on average, of having a coronary event (a heart attack) as a man with no risk factors and about 20 mg/dl of HDL cholesterol. That chance will be about 7 percent. With 20 mg/dl of HDL cholesterol, the chance of a diabetic man having a coronary event would approach 50 percent.

We can also conclude from the figure above that a man with no risk factors will have a 5 percent chance of having a coronary event if his HDL cholesterol is about 25 mg/dl; and about 2 percent if his HDL cholesterol is greater than 60 mg/dl. This a 60 percent reduction in risk, a risk that was low to start with because of the absence of risk factors.

HDL cholesterol levels greater than 60 are associated with significantly reduced risks of coronary events, particularly for those with diabetes (the graph does not take diabetes type into consideration). Much higher levels of HDL cholesterol (beyond 60) do not seem to be associated with much lower risk of coronary events.

Conversely, a very low HDL cholesterol level (below 25) is a major risk factor when other risk factors are also present, particularly: diabetes, hypertension (high blood pressure), and familial hypercholesteromia (gene-induced very elevated LDL cholesterol).

It is not yet clear whether HDL cholesterol is a cause of reduced cardiovascular disease, or just a marker of other health factors that lead to reduced risk for cardiovascular disease. Much of the empirical evidence suggests a causal relationship, and if this is the case then it may be a good idea to try to increase HDL levels. Even if HDL cholesterol is just a marker, the same strategy that increases it may also have a positive impact on the real causative factor of which HDL cholesterol is a marker.

What can one do to increase his or her HDL cholesterol? One way is to replace refined carbs and sugars with saturated fat and cholesterol in one’s diet. (I know that this sounds counterintuitive, but seems to work.) Another is to increase one’s vitamin D status, through sun exposure or supplementation.

Other therapeutic interventions can also be used to increase HDL; some more natural than others. The figure below (also from Eckardstein, 2008) shows the maximum effects of several therapeutic interventions to increase HDL cholesterol.

Among the therapeutic interventions shown in the figure above, taking nicotinic acid (niacin) in pharmacological doses, of 1 to 3 g per day (higher dosages may be toxic), is by far the most effective way of increasing one’s HDL cholesterol. Only the niacin that causes flush is effective in this respect. No-flush niacin preparations may have some anti-inflammatory effects, but do not cause increases in HDL cholesterol.

Rimonabant, which is second to niacin in its effect on HDL cholesterol, is an appetite suppressor that has been associated with serious side effects and, to be best of my knowledge, has been largely banned from use in pharmaceutical drugs.

Third in terms of effectiveness, among the factors shown in the figure, is moderate alcohol consumption. Running about 19 miles per week (2.7 miles per day) and taking fibrates are tied in forth place.

Many people think that they are having a major allergic reaction, and have a panic attack, when they experience the niacin flush. This usually happens several minutes after taking niacin, and depends on the dose and whether niacin was consumed with food or not. It is not uncommon for one’s entire torso to turn hot red, as though the person had had major sunburn. This reaction is harmless, and usually disappears after several minutes.

One could say that, with niacin: no “pain” (i.e., flush), no gain.

Reference:

von Eckardstein, A. (2008). HDL – a difficult friend. Drug Discovery Today: Disease Mechanisms, 5(3), 315-324.

Healthy Spirits: New Arrivals from VICTORY!!!

I am happy to announce the arrival of three more awesome beers from Victory, a great Pennsylvania brewery that only recently broke into Northern California.

1. Wild Devil-the Hop Devil IPA with brettanomyces yeast. Delish.

2. Baltic Thunder-A dark, strong Baltic Porter.

3. Hop Wallop-a really tasty double IPA with tons of big, piney hop character.

cheers,

dave hauslein

beer manager

415-255-0610

Stay Healthy Feature Recipe in the March Issue of Natural Muscle Magazine!!!

Hi Everyone!!!!

Did you get a chance to try the Stay Healthy Roasted Brussel Sprouts??? Check out page 48 of the March issue of Natural Muscle Magazine and cook up a side tonight!!!!

http://www.myvirtualpaper.com/doc/total-health/nmmarch10digiopt/2010021701/

Stay Healthy!!!
Darla Benfield, LCPT, LCMT
http://www.stayhealthyfitness.com/

Homemade Apple Sauce

Here's a recipe for those who have a high-tech blender, like the Vitamix or Blendtec. Now, don't think I am getting all fancy on you- it's a real no brainer- so simple you won't believe it. I came up with this the other day when I was making some delicious muffins that called for apple sauce and I didn't have enough on hand- so I made it fresh- here are the measurements if you should ever find yourself in such a predicament or if you have a hankering for some homemade apple sauce...

Ingredients:

1 apple, cored

1/4 tsp cinnamon

2 TBSP water

Directions:

Blend. That's it.

*** When choosing your apple decide whether you want tart or sweet sauce- Granny Smiths, Pippins and Jonagold will give you tart sauce while Fuji, Gravenstein, and Gala will give you a sweeter sauce and are more common when making sauce. If your tart sauce turns out too tart, add a pinch of sugar or honey to sweeten it up!

Don't forget about little ones or babies- this is a great, healthy, all natural, homemade treat! I used to even boil some kale and throw it in there with it to add some greens for more nutritional value! You can disguise anything in apple sauce!

Healthy Spirits: Bruery Mischief, Saison De Lente and more!

The new stuff:

1. Bruery "Mischief"-Hoppy Golden Ale
2. Bruery "Saison De Lente"-Hoppy Saison
3. Three Monts Golden Ale
4. Fruli Strawberry Beer
5. 21st Amendment Monk's Blood
6. Ommegeddon!!!

drink up you wild beasts!!!

dave hauslein
beer manager
415-255-0610

Cauliflower & Brussel Sprouts....

I adapted this recipe from one I previously posted on Roasted Brussel Sprouts- it's nothing fancy, just threw in another veggie with it- this time it was cauliflower and it was delicious! I quartered my brussel sprouts (because they were huge!) and then cut the cauliflower into small chunks and tossed them all with some Grape Seed oil, 3 cloves of garlic, and s & p. I roasted them on a roasting pan (or cookie sheet lined with parchment paper) on 4oo for about 15- 20 minutes. Then I served them with a drizzle of balsamic over the top- they were delicious! Great combination and great way to introduce more veggies to your pallet!

Large LDL and small HDL particles: The best combination

High-density lipoprotein (HDL) is one of the five main types of lipoproteins found in circulation, together with very low-density lipoprotein (VLDL), intermediate-density lipoprotein (IDL), low-density lipoprotein (LDL), and chylomicrons.

After a fatty meal, the blood is filled with chylomicrons, which carry triglycerides (TGAs). The TGAs are transferred to cells from chylomicrons via the activity of enzymes, in the form of free fatty acids (FFAs), which are used by those cells as sources of energy.

After delivering FFAs to the cells, the chylomicrons progressively lose their TGA content and “shrink”, eventually being absorbed and recycled by the liver. The liver exports part of the TGAs that it gets from chylomicrons back to cells for use as energy as well, now in the form of VLDL. As VLDL particles deliver TGAs to the cells they shrink in size, similarly to chylomicrons. As they shrink, VLDL particles first become IDL and then LDL particles.

The figure below (click on it to enlarge), from Elliott & Elliott (2009; reference at the end of this post), shows, on the same scale: (a) VLDL particles, (b) chylomicrons, (c) LDL particles, and (d) HDL particles. The dark bar at the bottom of each shot is 1000 A in length, or 100 nm (A = angstrom; nm = nanometer; 1 nm = 10 A).

As you can see from the figure, most of the LDL particles shown are about 1/4 of the length of the dark bar in diameter, often slightly more, or about 25-27 nm in size. They come in different sizes, with sizes in this range  being the most common. The smaller and denser they are, the more likely they are to contribute to the formation of atherosclerotic plaque in the presence of other factors, such as chronic inflammation. The larger they become, which usually happens in diets high in saturated fat, the less likely they are to form plaque.

Note that the HDL particles are rather small compared to the LDL particles. Shouldn’t they cause plaque then? Not really. Apparently they have to be small, compared to LDL particles, to do their job effectively.

HDL is a completely different animal from VLDL, IDL and LDL. HDL particles are produced by the liver as dense disk-like particles, known as nascent HDL particles. These nascent HDL particles progressively pick up cholesterol from cells, as well as performing a number of other functions, and “fatten up” with cholesterol in the process.

This process also involves HDL particles picking up cholesterol from plaque in the artery walls, which is one of the reasons why HDL cholesterol is informally called “good” cholesterol. In fact, neither HDL nor LDL are really cholesterol; HDL and LDL are particles that carry cholesterol, protein and fat.

As far as particle size is concerned, LDL and HDL are opposites. Large LDL particles are the least likely to cause plaque formation, because LDL particles have to be approximately 25 nm in diameter or smaller to penetrate the artery walls. With HDL the opposite seems to be true, as HDL particles need to be small (compared with LDL particles) to easily penetrate the artery walls in order to pick up cholesterol, leave the artery walls with their cargo, and have it returned back to the liver.

Interestingly, some research suggests HDL particles that are larger in size, when compared with other HDL particles (not with LDL particles), seem to do a better job than very small HDL particles in terms of reducing risk of cardiovascular disease. It is also possible that a high number of larger HDL particles in the blood is indicative of elevated levels of "effective" HDL particles; i.e., particles that are effective at picking up cholesterol from the artery walls in the first place.

Another interesting aspect of this cycle is that the return to the liver of cholesterol picked up by HDL appears to be done largely via IDL and LDL particles (Elliott & Elliott, 2009), which get the cholesterol directly from HDL particles! Life is not that simple.

Reference:

William H. Elliott & Daphne C. Elliott (2009). Biochemistry and Molecular Biology. 4th Edition. New York: NY: Oxford University Press.

Pesto Sauce

A few weeks ago I posted a quick dinner idea from Trader Joe's, Genovese Pesto Marinated Chicken- and my goal was to come up with a do-it-yourself version that turned out SO SO SO good! Now pesto sauce is really easy to make- it takes minimal ingredients, very little talent and is bursting with flavor, not to mention really reasonable on the ol' pocket book. There are lots of different options of what to do with the sauce, so get creative... baked chicken, pesto pizza, or maybe some tasty pasta??? Feel free to share your ideas too!

Ingredients:

3 cups fresh basil

2/3 cup olive oil

2/3 cup Parmesan cheese

1/2 cup pine nuts

5 cloves garlic

s & p

Directions:

This is super easy- put all the ingredients in a food processor (or Vitamix!) and blend until it's a creamy consistency.

***Once you have the paste made, you can add it to cooked pasta and throw in some chopped baked chicken and sun-dried tomatoes or you can coat some raw chicken with the sauce and bake it on 400 for 30 minutes and serve it over or along side a bed of pasta. When I last made this I served it with a side of roasted brussell sprouts and cauliflower with a sprinkle of balsamic vinegar and the flavors and juices all ran together into a wonderful concoction!

Raw Chicken Breasts Coated in Pesto Sauce before baking for 30 minutes on 400

Want to improve your cholesterol profile? Replace refined carbs and sugars with saturated fat and cholesterol in your diet

An interesting study by Clifton and colleagues (1998; full reference and link at the end of this post) looked at whether LDL cholesterol particle size distribution at baseline (i.e., beginning of the study) for various people was a determinant of lipid profile changes in each of two diets – one low and the other high in fat. This study highlights a few interesting points made in a previous post, which are largely unrelated to the main goal or findings of the study, but that are supported by side findings:

- As one increases dietary cholesterol and fat consumption, particularly saturated fat, circulating HDL cholesterol increases significantly. This happens whether one is taking niacin or not, although niacin seems to help, possibly as an independent (not moderating) factor. Increasing serum vitamin D levels, which can be done through sunlight exposure and supplementation, are also known to increase circulating HDL cholesterol.

- As one increases dietary cholesterol and fat consumption, particularly saturated fat, triglycerides in the fasting state (i.e., measured after a 8-hour fast) decrease significantly, particularly on a low carbohydrate diet. Triglycerides in the fasting state are negatively correlated with HDL cholesterol; they go down as HDL cholesterol goes up. This happens whether one is taking niacin or supplementing omega 3 fats or not, although these seem to help, possibly as independent factors.

- If one increases dietary fat intake, without also decreasing carbohydrate intake (particularly in the form of refined grains and sugars), LDL cholesterol will increase. Even so, LDL particle sizes will shift to more benign forms, which are the larger forms. Not all LDL particles change to benign forms, and there seem to be some genetic factors that influence this. LDL particles larger than 26 nm in diameter simply cannot pass through the gaps in the endothelium, which is a thin layer of cells lining the interior surface of arteries, and thus do not induce plaque formation.

The study by Clifton and colleagues (1998) involved 54 men and 51 women with a wide range of lipid profiles. They first underwent a 2-week low fat period, after which they were given two liquid supplements in addition to their low fat diet, for a period of 3 weeks. One of the liquid supplements contained 31 to 40 g of fat, and 650 to 845 mg of cholesterol. The other was fat and cholesterol free.

Studies that adopt a particular diet at baseline have the advantage of departing from a uniform diet across conditions. They also typically have one common characteristic: the baseline diet reflects the beliefs of the authors about what an ideal diet is. That is not always the case, of course. If this was indeed the case here, we have a particularly interesting study, because in that case the side findings discussed below contradicted the authors’ beliefs.

The table below shows the following measures for the participants in the study: age, body mass index (BMI), waist-to-hip ratio (WHR), total cholesterol, triglycerides, low-density lipoprotein (LDL) cholesterol, and three subtypes of high-density lipoprotein (HDL) cholesterol. LDL cholesterol is the colloquially known as the “bad” type, and “HDL” as the good one (which is an oversimplification). In short, the participants were overweight, middle-aged men and women, with relatively poor lipid profiles.

At the bottom of the table is the note “P < 0.001”, following a small “a”. This essentially means that on the rows indicated by an “a”, like the “WHR” row, the difference in the averages (e.g., 0.81 for women, and 0.93 for men, in the WHR row) was significantly different from what one would expect it to be due to chance alone. More precisely, the likelihood that the difference was due to chance was lower than 0.001, or 0.1 percent, in the case of a P < 0.001. Usually a difference between averages (a.k.a. means) associated with a P < 0.05 will be considered statistically significant.

Since the LDL cholesterol concentrations (as well as other lipoprotein concentrations) are listed on the table in mmol/L, and many people receive those measures in mg/dL in blood lipid profile test reports, below is a conversion table for LDL cholesterol (from: Wikipedia).

The table below shows the dietary intake in the low and high fat diets. Note that in the high fat diet, not only is the fat intake higher, but so is the cholesterol intake. The latter is significantly higher, more than 4 times the intake in the low fat diet, and about 2.5 times the recommended daily value by the U.S. Food and Drug Administration. The total calorie intake is reported as slightly lower in the high fat diet than in the low fat diet.

Note that the largest increase was in saturated fat, followed by an almost equally large increase in monounsaturated fat. This, together with the increase in cholesterol, mimics a move to a diet where fatty meat and organs are consumed in higher quantities, with a corresponding reduction in the intake of refined carbohydrates (e.g., bread, pasta, sugar, potatoes) and lean meats.

Finally, the table below shows the changes in lipid profiles in the low and high fat diets. Note that all subtypes of HDL (or "good") cholesterol concentrations were significantly higher in the high fat diet, which is very telling, because HDL cholesterol concentrations are much better predictors of cardiovascular disease than LDL or total cholesterol concentrations. The higher the HDL cholesterol, the lower the risk of cardiovascular disease.

In the table above, we also see that triglycerides are significantly lower in the high fat diet, which is also good, because high fasting triglyceride concentrations are associated with cardiovascular disease and also insulin resistance (which is associated with diabetes).

However, the total and LDL cholesterol were also significantly higher in the high fat compared to the low fat diet. Is this as bad as it sounds? Not when we look at other factors that are not clear from the tables in the article.

One of those factors is the likely change in LDL particle size. LDL particle sizes almost always increase with significant increases in HDL; frequently going up in diameter beyond 26 nm, and thus passing the threshold beyond which an LDL particle can penetrate the endothelium and help form a plaque.

Another important factor to take into consideration is the somewhat strange decision by the authors to use the Friedewald equation to estimate the LDL concentrations in the low and high fat diets. Through the Friedewald equation, LDL is calculated as follows (where TC is total cholesterol):

    LDL = TC – HDL – Triglycerides / 5

Here is one of the problems with the Friedewald equation. Let us assume that an individual has the following lipid profile numbers: TC = 200, HDL = 50, and trigs. = 150. The calculated LDL will be 120. Let us assume that this same individual reduces trigs. to 50, from the previous 150, keeping all of the other measures constant. This is a major improvement. Yet, the calculated LDL will now be 140, and a doctor will tell this person to consider taking statins!

By the way, most people who do a blood test and get their lipid profile report also get their LDL calculated through the Friedewald equation. Usually this is indicated through a "CALC" note next to the description of the test or the calculated LDL number.

Finally, total cholesterol is not a very useful measure, because an elevated total cholesterol may be primarily reflecting an elevated HDL, which is healthy. Also, a slightly elevated total cholesterol seems to be protective, as it is associated with reduced overall mortality and also reduced mortality from cardiovascular disease, according to U-curve regression studies comparing mortality and total cholesterol levels in different countries.

We do not know for sure that the participants in this study were consuming a lot of refined carbohydrates and/or sugars at baseline. But it is a safe bet that they were, since they were consuming 214 g of carbohydrates per day. It is difficult, although not impossible, to eat that many carbohydrates per day by eating only vegetables and fruits, which are mostly water. Consumption of starches makes it easier to reach that level.

This is why when one goes on a paleo diet, he or she reduces significantly the amount of dietary carbohydrates; even more so on a targeted low carbohydrate diet, such as the Atkins diet. Richard K. Bernstein, who is a type 1 diabetic and has been adopting a strict low carbohydrate diet during most of his adult life, had the following lipid profile at 72 years of age: HDL = 118, LDL = 53, trigs. = 45. His fasting blood sugar was reportedly 83 mg/dl. Click here to listen to an interview with Dr. Bernstein on the The Livin' La Vida Low-Carb Show.

The lipid profile improvement observed (e.g., a 14 percent increase in HDL from baseline for men, and about half that for women, in only 3 weeks) was very likely due to an increase in dietary saturated fat and cholesterol combined with a decrease in refined carbohydrates and sugars. The improvement would probably have been even more impressive with a higher increase in saturated fat, as long as it was accompanied by the elimination of refined carbohydrates and sugars from the participants’ diets.

Reference:

Clifton, P. M., M. Noakes, and P. J. Nestel (1998). LDL particle size and LDL and HDL cholesterol changes with dietary fat and cholesterol in healthy subjects. J. Lipid. Res. 39: 1799–1804.

Healthy Spirits: Rogue John John Now Available!

The classic Rogue Dead Guy Ale aged in Rogue Dead Guy Whisky Barrels! This is a limited release, so there won't be much available to buy on the shelf.
If you are signed up for Beer of the Month Club, you will be getting a bottle of this with your March selections. I don't usually like to give the BOTM beers away, but I thought it might save you some stress :)

cheers,

dave hauslein
beer manager
415-255-0610

Oil of Oregano... a diamond in the rough!

Okay, this is my newest find, and I am so EXCITED about it! I am just sad to know that I am just now discovering it. I wish I had know about it in years past, especially when I was teaching!!! Anyhow, for those of you who have not met, without further a-do, I present to you... Mr. Oil of Oregano.

This little bottle packs a big punch and helps ward off sickness like nothing I have tried before. It blows Airborne and E-mergency out of the water by a long shot. It is completely natural and is derived from wild oregano plants (much different than the oregano we cook with) and is considered a purifier to the body and an excellent early defense mechanism when you feel sickness coming on. It destroys bacteria especially in the skin and the digestive track, increases respiratory health, aides in sinus congestion, and strengthens your immune system remarkably. It also is know to calm and aid in digestive issues and calm irritated gums or itchy skin. If you have kids, work around kids or with the public this is a great item to keep in your medicine cabinet.

If you are in the need for an immune booster, consider purchasing this oil (make sure you get the right kind, Carvacol concentration that is at least 70 %) and be sure to dilute it in a bit of water or juice (when used internally) or oil (when used topically) because of the high concentration levels. You can use olive oil or coconut oil as transfer oil (I used a drop of this in a tsp of coconut oil on my daughters face when she had a bacterial rash on her chin). If you end up taking this supplement continuously then you may need to look into an iron supplement because it can block iron absorption over a long period of time (so thus not recommended to pregnant moms to take continually). The ONLY down fall to this fantastic little gem is the strong taste and burning in your nose feeling you feel for about 30 seconds afterwards (I felt compelled to be a straight shooter with you my readers!) But you would rather a nasty taste for a few seconds or a nasty cold??? That's what I thought!

Lucy was a vegetarian and sapiens an omnivore: Plant foods as natural supplements

Early hominid ancestors like the Australopithecines (e.g., Lucy) were likely strict vegetarians. Meat consumption seems to have occurred at least occasionally among Homo habilis, with more widespread consumption among Homo erectus, and Homo sapiens (i.e., us).

The figure below (from: becominghuman.org; click on it to enlarge) shows a depiction of the human lineage, according to a widely accepted theory developed by Ian Tattersall. As you can see, Neanderthals are on a different branch, and are not believed to have been part of the human lineage.

Does the clear move toward increased meat consumption mean that a meat-only diet is optimal for you?

The answer is “perhaps”; especially if your ancestors were Inuit and you retained their genetic adaptations.

Food specialization tends to increase the chances of extinction of a species, because changes in the environment may lead to the elimination of a single food source, or a limited set of food sources. On a scale from highly specialized to omnivorous, evolution should generally favor adaptations toward the omnivorous end of the scale.

Meat, which naturally comes together with fat, has the advantage of being an energy-dense food. Given this advantage, it is possible that the human species evolved to be exclusively meat eaters, with consumption of plant foods being mostly optional. But this goes somewhat against what we know about evolution.

Consumption of plant matter AND meat – that is, being an omnivore – leads to certain digestive tract adaptations, which would not be present if they were not absolutely necessary. Those adaptations are too costly to be retained without a good reason.

The digestive tract of pure carnivores is usually shorter than that of omnivores. Growing a longer digestive tract and keeping it healthy during a lifetime is a costly proposition.

Let us assume that an ancient human group migrated to a geographical area that forced them to adhere to a particular type of diet, like the ancient Inuit. They would probably have evolved adaptations to that diet. This evolution would not have taken millions of years to occur; it might have taken place in as little as 396 years, if not less.

In spite of divergent adaptations that might have occurred relatively recently (i.e., in the last 100,000 years, after the emergence of our species), among the Inuit for instance, we likely have also species-wide adaptations that make an omnivorous diet generally optimal for most of us.

Meat appears to have many health-promoting and a few unhealthy properties. Plant foods have many health-promoting properties, and thus may act like “natural supplements” to a largely meat-based diet. As Biesalski (2002) put it as part of a discussion of meat and cancer:

“… meat consists of a few, not clearly defined cancer-promoting and a lot of cancer-protecting factors. The latter can be optimized by a diet containing fruit and vegetables, which contain hundreds of more or less proven bioactive constituents, many of them showing antioxidative and anticarcinogenic effects in vitro.”

Reference:

Biesalski, H.K. (2002). Meat and cancer: Meat as a component of a healthy diet. European Journal of Clinical Nutrition, 56(1), S2-S11.

Healthy Spirits: Check out our Bourbon Blog!

If ye haven't checked out Grandpappy Nathaniel's Bourbon blog yet, yer crazier than a polecat in a poledancing contest.

TARNATION!

http://healthyspiritsbourbonblog.blogspot.com/

The Ooooooold Prospector.

Healthy Spirits: Interview on Hedonist Beer Jive!

Thanks to Jay Hinman for this. I reccomend that everybody check out his website. He writes great, in depth beer reviews.

Here's the link to the interview:

http://hedonistbeerjive.blogspot.com/2010/02/interview-with-dave-hauslein-of-healthy.html

cheers,

dave hauslein

beer manager

415-255-0610

Vitamin D levels: Sunlight, age, and toxicity

Calcidiol is a pre-hormone that is produced based on vitamin D3 in the liver. Blood concentration of calcidiol is considered to be a reliable indicator of vitamin D status. In the research literature, calcidiol is usually referred to as 25-Hydroxyvitamin or 25(OH)D. Calcidiol is converted in the kidneys into calcitriol, which is the active form of vitamin D.

The table below (from: Vieth, 1999; full reference at the end of this post; click on it to enlarge), shows the average blood vitamin D levels of people living or working in sun-rich environments. To convert from nmol/L to ng/mL, divide by 2.496. For example, 100 nmol/L = 100 / 2.496 ng/mL = 40.1 ng/mL. At the time of this writing, Vieth (1999) had 692 citations on Google Scholar, and probably more than that on Web of Science. This article has had, and continues having, a high impact among researchers.

The maximum average level of blood (or serum) vitamin D shown in the table is 163 nmol/L (65 ng/mL). Given that the human body produces vitamin D naturally from sunlight, it is reasonable to assume that those blood vitamin D levels are not yet at the toxic range. In fact, one of the individuals, a farmer in Puerto Rico, had a level of 225 nmol/L (90 ng/mL). That individual had no signs of toxicity.

Several studies show that pre-sunburn full-body exposure to sunlight is equivalent to an oral vitamin D intake of approximately 250 µg (10,000 IU).

In spite of claims to the contrary, vitamin D production based on sunlight does not cease after 40 years of age or so. Studies reviewed by Vieth suggest that among the elderly (i.e., those aged 65 or above) pre-sunburn full-body exposure to sunlight is equivalent to an oral vitamin D intake of 218 µg (8,700 IU).

Sunlight-induced vitamin D production does seem to decrease with age, but not dramatically.

Post-sunburn sunlight exposure does not increase vitamin D production. Since each person is different, a good rule of thumb to estimate the number of minutes of sunlight exposure needed to maximize vitamin D production is the number of minutes preceding sunburn. For a light-skinned person, this can be as little as 7 minutes.

Vitamin D accumulation in the body follows a battery-like pattern, increasing and decreasing gradually. The figure below, from Vieth’s article, shows the gradual increase in blood vitamin D concentrations following the start of daily supplementation. This suggests that levels start to plateau at around 1 month, with higher levels reaching a plateau after 2 months.

While sunlight exposure does not lead to toxic levels of vitamin D, oral intake may. Below is a figure, also from Vieth’s article, that plots blood levels of vitamin D against oral intake amounts. The X’s indicate points at which intoxication symptoms were observed. While typically intoxication starts at the 50,000 IU intake level, one individual displayed signs of intoxication at 10,000 IU. That individual received a megadose that was supposed to provide vitamin D for an extended period of time.

Non-toxic levels of 10,000 IU are achieved naturally through sunlight exposure. This applies to modern humans and probably our Paleolithic ancestors. Yet, modern humans normally limit their sun exposure and intake of vitamin D to levels (400 IU) that are only effective to avoid osteomalacia, the softening of the bones due to poor mineralization.

Very likely the natural production of 10,000 IU based on sunlight was adaptive in our evolutionary past, and also necessary for good health today. This is consistent with the many reports of diseases associated with chronic vitamin D deficiency, even at levels that avoid osteomalacia. Among those diseases are: hypertension, tuberculosis, various types of cancer, gingivitis, multiple sclerosis, chronic inflammation, seasonal affective disorder, and premature senescence.

Reference:

Reinhold Vieth (May 1999). Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. American Journal of Clinical Nutrition, Vol. 69, No. 5, 842-856.

Healthy Spirits: New Arrivals! Tyttebaer, Haandbakk and more!

Hey dudes.

Hope everybody is preparing themselves for beer week. Don't forget to check out 21st Amendment and Magnolia all month long for their strong beer releases! Last year's releases were fantastic, and I can only assume this year's are going to be even better. Anyway, here's the new stuff:

1. Haandbryggeriet Haandbakk (Vintage 2008)

2. Haandbryggeriet Wild Thing

3. Nogne-O Tyttebaer (collaboration with Mikkeller)

cheers,

dave hauslein

beer manager

415-255-0610

How much vitamin D? Vitamin D Council's recommendations

Since my recent post on problems related to vitamin D deficiency and excess I received several questions. I have also participated in several discussions in other blogs related to vitamin D in the past few days.

There is a lot of consensus about vitamin D deficiency being a problem, but not much about vitamin D in excess being a problem as well.

Some bloggers recommend a lot of supplementation, which may be dangerous because: (a) our body evolved to obtain most of its vitamin D from a combination of sunlight exposure and cholesterol, and thus body accumulation regulation mechanisms are not designed to deal with excessive oral supplementation; and (b) vitamin D, like many fat-soluble vitamins, accumulates in fat tissue over time, and is not easily eliminated by the body when in excess.

The Vitamin D Council has the following general recommendation regarding supplementation:

Take an average of 5,000 IU a day, year-round, if you have some sun exposure. If you have little, or no, sun exposure you will need to take at least 5,000 IU per day. How much more depends on your latitude of residence, skin pigmentation, and body weight. Generally speaking, the further you live away from the equator, the darker your skin, and/or the more you weigh, the more you will have to take to maintain healthy blood levels.

They also provide a specific example:

For example, Dr. Cannell lives at latitude 32 degrees, weighs 220 pounds, and has fair skin. In the late fall and winter he takes 5,000 IU per day. In the early fall and spring he takes 2,000 IU per day. In the summer he regularly sunbathes for a few minutes most days and thus takes no vitamin D on those days in the summer.

For those who have problems with supplementation, here is what Dr. Cannell, President of the Vitamin D Council, has to say:

For people who have trouble with supplements, I recommend sunbathing during the warmer months and sun tanning parlors in the colder months. Yes, sun tanning parlors make vitamin D, the most is made by the older type beds. Another possibility is a Sperti vitamin D lamp.

One thing to bear in mind is that if your diet is rich in refined carbohydrates and sugars, you need to change that before you are able to properly manage your vitamin D levels. You need to remove refined carbohydrates and sugars from your diet. No more white bread, bagels, doughnuts, table sugar, sodas sweetened with high-fructose corn syrup; just to name a few of the main culprits.

In fact, a diet rich in refined carbohydrates and sugars, in and of itself, may be one of the reasons of a person''s vitamin D deficiency in the case of appropriate sunlight exposure or dietary intake, and even of excessive levels of vitamin D accumulating in the body in the case of heavy supplementation.

The hormonal responses induced by a diet  rich in  refined carbohydrates and sugars promote fat deposition and, at the same time, prevent fat degradation. That is, you tend to put on body fat easily, and you tend to have trouble burning that fat.

This causes a "hoarding" effect which leads to an increase in vitamin D stored in the body, and at the same time reduces the levels of vitamin D in circulation. This is because vitamin D is stored in body fat tissue, and has a long half-life, which means that it accumulates (as in a battery) and then slowly gets released into the bloodstream for use, as body fat is used as a source of energy.

It should not be a big surprise that vitamin D deficiency problems correlate strongly with problems associated with heavy consumption of refined carbohydrates and sugars. Both lead to symptoms that are eerily similar; several of which are the symptoms of the metabolic syndrome.

New Arrival: Supplication is here!

Supplication has finally arrived, this years release comes in 375ml bottles and is a blend of beer aged 12 and 15 months in Pinot Noir Barrels. You want this!




Come and get it


Nate

Roasted Veggies & Linguine with Optional Chicken

I found the original recipe for this in my Vegetarian Times Magazine this month, but I adapted it a bit and added some "optional chicken" for some protein. In the magazines Valentine's addition they recommended making this dish for the official LOVE Day because it brings the fire (with the red pepper flakes) and the romance (with the white wine), so make it for someone you love... or for yourself- you'll love it too!

Ingredients:

Grape Seed Oil (or Olive Oil)

2 cups mushrooms, sliced

1 bunch asparagus, chopped in 2 inch pieces

1 small onion, coarsely chopped

2 TBSP grape seed oil

2 cloves garlic, minced

1/4 tsp red pepper flakes

2 cups cherry tomatoes

1/2 cup white wine

1/4 cup chicken broth

1/2 cup basil, torn * optional, can make it without

pasta, whole wheat or brown rice ( I used 1/2 a package of Trader Joe's Whole Wheat Linguini)

Directions:

Pretty easy recipe, room for sloppy measuring and variations, so feel free to use what you have on hand and modify where you need to. First, bring your water to boil for your pasta and cook noodles per directions on the pasta package. Next, chop your asparagus, onion, and mushrooms and toss them in a bowl with some Grape Seed oil and red pepper flakes. (the original recipe called for 1/2 tsp pepper flakes, so if you like it hot, add more- I thought it was plenty spicy with 1/4 tsp). Spread the veggies on a roasting pan lined with parchment paper and bake at 400 for 12 minutes. Then add the tomatoes to the pan and let them roast for another 7-9 minutes until veggies get to your preference (the tomatoes will burst open and start to shrivel). Remove them and scoop them into a bowl. If you choose to add chicken, add some grape seed oil and a garlic clove to a frying pan and brown some chicken tenders. Remove them from the pan, and cut them into bit size pieces. Then drain the pasta and add to the bowl with the veggies and the chicken. Add everything pack to your frying pan, pour your wine and chicken broth in and use some s & p, mix everything up and let simmer for a 5 minutes, turning frequently to mesh all the juices and flavor. Serve up solo!

Healthy Spirits: Rated 27th best beer store in the world!

Healthy Spirits has placed 27th on Ratebeer's 2010 list of the best beer stores in THE WORLD. We're just that good. Thank you to all our supporters on Ratebeer, as well as all the other great online beer sites.

Here's a YouTube video made by Winton (a regular). It's a great overview of some of the top beer spots in the city.

http://www.youtube.com/watch?v=3QrFgp7gQrQ

Sauteed Mushrooms & Chicken

In a pinch for dinner one night I combined some ingredients I had on hand- it was yummy, fast, and required very little prep. Use it the next time your in a pinch!

Ingredients:

1/2 red onion

2 cloves garlic

1 TBSP parsley

1 package chicken tenders

1/2 cup white wine or sherry wine

1 package mushrooms, I used crimini

Directions:

First I sauteed the red onion and garlic in a drizzle of grape seed oil for about 2 minutes. Then I added my sliced mushrooms and 1/4 cup of white wine and let them saute for another 3-4 minutes (you could go wild and add a TBSP of butter if you wanted!). I then removed them from my pan onto a dish, and added another drizzle of grape seed oil that coated my pan along with the remains from the mushrooms. I added my chicken tenders, and let them brown on one side, turned them and browned them on the other side. Once they were fully cooked, I added another 1/4 cup of white wine to my pan and then added back the dish of mushrooms, and let them cook together for about 2 minutes, stirring them all together. I served it over a bed of brown rice pasta, but you could serve it over a bed of stemmed veggies or brown rice too!