We often think of processed food, in general, as being not as healthy as fresh food.  But unfortunately, it is becoming increasingly difficult to see processed foods as unhealthy with labels like, “reduced fat,” “natural,” or even “organic.” The truth is, while organic processed foods may be a little better for you than traditional processed foods, it’s better to minimize their consumption altogether.

A recent report published in the Journal of the World Public Health Nutrition Association has grouped processed foods into three types:

Type One Processing does not much alter the nutritional quality of food, and can sometimes even improve it. This type of processing involves cleaning, removing inedible parts, grating, squeezing, drying, parboiling, freezing, etc.

Type Two Processing involves extracting or purifying certain substances from the original food. This may include pressing, milling, refining, hydrogenating, using enzymes or additives, etc.

Type Three Processing involves the creation of durable, accessible, convenient, attractive, ready-to-eat or ready-to-heat products that are excessive in total fat, bad fats, sugar and sodium, and low in micronutrients, other bioactive compounds and dietary fiber.

The report outlines how Type Three processed foods are the biggest problem when it comes to obesity, because the finished products, even though they are often presented as healthy, are by their very nature quite unhealthy.

Here is the report:

The Big Issue is Ultra-Processing

Share this Post...

consumption, Dietary Fiber, fat, food, fresh, healthy, micronutrients, natural, nature, nutrition, obesity, organic, problem, processed food, products, quality, sodium, sugar, unhealthy

Oh, the vicious cycles that lead our health in a downward spiral, seemingly never-ending. When it comes to obesity, there are a number of these detrimental cycles. One involves the brain.

Pleasure receptors (known as D2 receptors) exist in the brain and are involved in—you guessed it—feelings of pleasure. Well, a recent study has found that obese people have fewer pleasure receptors and they overeat to compensate for this lack of pleasure. But overeating weakens the ability of the pleasure receptors to respond, creating yet more need to fill this pleasure void.

When you eat, dopamine is released in the brain. The more dopamine that is available, the more pleasure that is experienced. But with fewer dopamine receptors, obese people need to eat more to feel the same amount of pleasure as their lean counterparts.

This is a recipe for disaster, and explains why it can be so difficult for obese people to lose weight. I know that cravings can come from imbalances in the body and brain. That’s why I formulated Crave Be Gone. If you experience cravings (especially to carbs) then you might want to make those craves behave!

Share this Post...

ability, body, brain, carbs, craving, cycles, D2, dopamine, eat, feelings, Health, imbalances, lack, lean, lose, obese, obesity, overeat, overeating, people, pleasure, receptors, study, void, weight

For over 60 years now, it has been recommended that baby’s first food be white rice cereal mixed with either breast milk or regular milk. Rice is known for being well-tolerated by babies’ sensitive digestive tracts due to its low allergen status.  Recommending white rice as baby’s first food is coming under scrutiny, however, and I agree.

White rice is a highly refined product. In processing, it is stripped of fiber, vitamins and other beneficial nutrients.  What’s left is little more than a simple carbohydrate—the very food that leads to the development of obesity, diabetes and cardiovascular disease. The risk of these diseases seems far off when we are talking about infants, but experts believe that starting off a baby’s diet with white rice cereal may be setting the stage for unhealthy eating habits to come.

So this week’s challenge is to substitute brown rice cereal for white rice cereal in the diet of a baby you know. This simple substitution could be the beginning of better dietary choices later in life.

Share this Post...

baby, beneficial, breast milk, brown rice, carbohydrate, cardiovascular disease, cereal, choices, diabetes, diet, dietary, digestive, eating, fiber, food, habits, infants, life, milk, nutrients, obesity, refined, rice, sensitive, simple, substitute, tolerated, tracts, unhealthy, vitamins, white rice

It is well known that probiotics are beneficial for the digestive tract. Indeed, these beneficial gut bacteria outnumber cells in the body (and their genes GREATLY outnumber our own genes).

Scientists have taken the research of probiotics beyond the gut lately, finding that their effects are far reaching. A recent study in pregnant women found that daily administration of two probiotic strains—Lactobacillus rhamnosus and Bifidobacterium lactis—along with dietary counseling during the first trimester of pregnancy resulted in reduced waist circumferences six months after giving birth.

Three groups were involved; one taking probiotics along with counseling, one taking a placebo along with counseling, and one taking a placebo without counseling. The probiotic + counseling group had the lowest percentage of women with waists measuring over 31.5 inches at the end of the study.

It has long been known that probiotics are beneficial during pregnancy, both for mom and baby, and studies continue to support their many advantages.  I recently talked about probiotics protecting against development of gestational diabetes.

Research of probiotics and metabolic outcomes like abdominal fat and weight loss is relatively new. With obesity rates at an all-time high, going back to the gut in order to build a strong foundation of health is essential. Whether pregnant or not, when our guts are out of balance, the rest of the body suffers. Begin with balancing the gut, and good health for the rest of the body will follow.

Share this Post...

abdominal, baby, bacteria, balance, beneficial, Bifidobacterium, birth, body, cells, counseling, dietary, digestive tract, fat, genes, gut, lactis, Lactobacillus, metabolic, mom, obesity, pregnant, Probiotics, research, rhamnosus, suffers, waist, Weight Loss, women

Renew You Challenge

Let’s start this week off right!

Weekly challenge (I mean, opportunity!) to help set you off on the right foot and in the right direction for bringing health to your week. You could even add it to your calendar.  Join us! 

Every five years the Dietary Guidelines for Americans is reviewed, updated if necessary, and published.  The new Dietary Guidelines for Americans 2010 has taken an interesting turn.  Usually, the recommendations are for healthy Americans aged two years and older.  But this time, the guidelines are aimed at Americans two years and older, including those at increased risk of chronic disease. 

This is important with the current increase in obesity and chronic diseases, which can be prevented with diet and lifestyle modifications.  Obviously, the previous recommendations have not been getting through. 

New recommendations focus on choosing nutrient-rich foods and beverages.  This means foods that pack a lot of nutrients, and not just empty calories—vegetables, fruits, whole grains, seafood, lean proteins, and healthy fats.  They recommend replacing solid fats with oils (that means replacing saturated fats with mono- and polyunsaturated fats) when possible, and restricting saturated fat intake to less than 10 percent of total calories for the day. 

Another important recommendation is to limit the consumption of refined grains, added sugar and sodium (salt).  When it comes to the Standard American Diet (SAD), those three items are practically staples! 

Widespread recommendations like these have certainly been made before.  What I want to see is the food industry taking the cue and working to bring our foods back to their original state—WHOLE!  I say, the less processed, the better. 

This week, take a look at the foods you eat.  Do they contain added sugars?  What kinds of fats are present?  How about sodium?  Do you even know how much you’re getting?  Also track how many servings of fruits and veggies you eat daily.  (Hint: potatoes should not count as a main veggie—we’re looking for a rainbow of colors, folks!)

Share this Post...

added sugar, beverages, calories, chronic disease, diet, Dietary Guidelines for Americans, food industry, foods, fruits, healthy fats, lean proteins, lifestyle, nutrient-rich, obesity, polyunsaturated fats, recommendations, refined grains, salt, saturated fats, seafood, sodium, Standard American Diet, vegetables, whole grains

February 1st marked the start of American Heart Month, an annual awareness effort from the American Heart Association to bring attention to cardiovascular disease being our nation’s No. 1 killer. And while it’s important to bring this issue to light, I wonder if there is enough focus on how lifestyle choices impact heart health.

Statin drugs are the most commonly prescribed drugs in medicine. They’re used to treat high cholesterol, as well as reduce heart attack risk in people with heart disease. With the high rates of obesity in this country—a direct result of the Standard American Diet (SAD)—it doesn’t surprise me that this drug is so widely used.

Some controversy surrounds the widespread use of this drug, however. Not long ago, it was suggested that a certain statin drug be prescribed for obese children as young as 8 years old, even though no long-term safety studies on the use of the drug in children have been performed. Later, it was suggested that people with high levels of C-reactive protein (a marker of inflammation) be prescribed the drug, even if they had normal blood lipid levels. Statins were being touted as the new wonder drug, and it seemed doctors wanted everyone to be on one.

But hold it just a moment. What about looking at diet and lifestyle as a way to reduce cholesterol and heart disease risk? Why is this not a stronger focus? Simple—because they doesn’t make as much money as pharmaceutical drugs. Lifestyle changes just aren’t profitable for the big drug companies.

And now, a study from the National Heart and Lung Institute in London has found that taking a statin drug has the effect of cancelling out the risk of heart attack that comes with eating a cheeseburger and milkshake. What’s more, they actually suggested that a free, over-the-counter statin drug be given out at fast food restaurants for this very purpose.

Seriously? I mean, really. That makes about as much sense as handing out high blood pressure medicine at scary movies.

Share this Post...

blood lipid, C-reactive protein, cheeseburger, Children, controversy, diet, drug, drugs, heart attack, heart disease, high cholesterol, inflammation, lifestyle, medicine, milkshake, obese, obesity, over-the-counter, pharmaceutical, prescribed, safety, Standard American Diet, statin

For this week’s ‘Renew You’ Challenge, I decided to tackle something on everyone’s mind this time of year…those extra pounds many of us are carrying around.

So, it turns out, obesity is contagious. No, not in the same way as getting sneezed on by someone with a cold, but more like as when you spend a lot of time with people who are obese, you’re more likely to become obese yourself. Gaining weight is socially contagious.

Researchers aren’t exactly sure why this happens. They think it may be that unhealthy eating habits are shared, resulting in weight gain.

Well, I say if weight gain can be contagious in this way, so can weight loss! This week, if you find yourself in a group of friends that is gradually trading up dress sizes, be that friend who says, “Wait a minute! We’re on a downward spiral here. Let’s turn this around.”

You could suggest eating at healthier restaurants for lunch, or even swapping that high-cal lunch for a low-cal salad (topped with lean protein for sustained energy to last the afternoon). Maybe challenge one person per week to cook up a healthy meal so that everyone learns to search out healthy ways of cooking and eating on their own.

Start an exercise group, even if it’s a short walk once a week. (It’s likely to spark the inspiration in your friends, and you, to exercise more throughout the week.) Get creative, but not pushy. Take it one step at a time and understand that it can be hard to get people to change their habits. Don’t they say that you have to do something 12 times before it becomes habit?

Don’t give up – living healthier is also contagious!

Share this Post...

cold, contagious, eating habits, exercise group, habits, healthy meal, living healthier, low-cal salad, obesity, weight gain, Weight Loss

Since we are moving into winter, it would be wise for everyone to be mindful of their vitamin D status. We now know that vitamin D affects close to 2,000 genes that have to do with immunity and inflammation. The best vitamin D test to have done is the blood 25 (OH) vitamin D level. A level less than 30 ng/mL is inadequate. Though the Lab Corp normal range is 32 – 100 ng/mL, an optimum level would be 50 – 70 ng/mL. Generally, a prescription is needed for the test, but ZRT Lab and Life Extension offer the test directly without prescription. Out of pocket cost for the test at Lab Corp (with prescription) is $85, and Life Extension and ZRT tests cost a little over $60. With a prescription, insurance may cover some portion of the cost.

The latest data from around the U.S. suggests that more than 90 percent of dark-skinned people (African-Americans, Hispanics and Asians) have vitamin D levels less than 30 ng/mL. What’s more, over 75 percent of the Caucasian population also have levels less than 30 ng/mL. Further, this rate of low vitamin D has doubled in the U.S. in the last ten years.1 The primary reasons seem to be obesity (vitamin D stored in fat is not available), sun-phobia and excess use of sunscreen (this is because we have been told by medical authorities to avoid sun exposure and/or use plenty of sunscreen), and air pollution (which blocks UVB light necessary for the conversion of vitamin D).

There are three things you can do to obtain enough vitamin D:

Correct amount of sun exposure at the right time of day. UVB is available between 10 am and 3 pm (best time is 12 pm to 2 pm). Fair-skinned people may get enough UVB by exposing 25 to 50 percent of their body for 10 to 15 minutes. Darker-skinned people may need one or more hours. If your skin becomes pink (minimal erythema dose, MED) then cut your time by 50 to 75 percent. However, if you live north of Atlanta from November through March, you will not receive enough UVB due to the tilt of the earth away from the sun. Also, if you are over age 70, you have 70 percent less production of vitamin D from sun exposure. Seniors will still benefit from sun exposure but will also need to supplement with vitamin D. In addition, cloud cover can reduce vitamin D synthesis by 50 to 75 percent. On cloudy days, you can get sunburned with UVA rays, and be at risk for cancer and wrinkles, yet not receive the beneficial UVB.2

Sun lamp. High-quality sun lamps replicate natural sunshine. UVA (at 94 to 97.5 percent) and UVB (at 2.5 to 6 percent) exposure times will be basically the same as are found on an ideal day of sun exposure. If you prefer a tanning salon, make sure they use low pressure lamps (look for fluorescent tubes, not round lamps), avoid high pressure lamps which do not provide UVB rays. You may get tan, but you could also get skin damage or cancer.2

Diet and supplements. Generally speaking, everyone should supplement with vitamin D, unless you are impeccable about sun/sun lamp exposure. Infants need 400 to 1,000 iu daily, children 2,000 iu daily and adults 4,000 iu daily as a general starting point. At these doses, you could begin supplementing without a 25 (OH) vitamin D test. After two to three months of supplementation, a blood test will help adjust the dose. If you have questions or concerns, contact a healthcare practitioner who has an understanding of vitamin D. For more information go to www.vitamindcouncil.org, or read the book The Vitamin D Solution by Michael Holick PhD, MD.

Leonard Smith, M.D.
Dr. Leonard Smith is a prominent Board-Certified, general, gastrointestinal and vascular surgeon who had a successful private practice for 25 years. In addition to his active surgery practice, he also incorporated lifestyle, diet, supplementation, exercise, detoxification, and stress management into many of the therapies he would prescribe. Many of his patients with cancer, cardiovascular disease, and other serious illnesses did so well under his treatment regimes that he began to devote most of his career to foundational health care and preventive medicine.

1. J.S. Adams and M. Hewison, “Update in vitamin D.” J Clin Endocrinol Metab. 2010 Feb;95(2):471-8.

2. M.F. Holick, The Vitamin D Solution, Hudson Street Press, 2010.

Share this Post...

25 (OH) vitamin D, Adults, air pollution, benefit, blood, cancer, Children, conversion, correct, damage, data, day, diet, earth, exposure, fat, genes, immunity, inadequate, infants, inflammation, insurance, low vitamin D, medical, minimal erythema dose, natural, obesity, optimum, prescription, quality, skin, sun exposure, sun lamp, sunburned, sunscreen, sunshine, supplement, Supplements, synthesis, tan, tanning salon, test, UVA, UVB, vitamin D, winter, wrinkles

“Renew You” Challenge - Be a part of my Weekly Challenge to help set you off in the right direction for bringing health to your week!

Sure it’s easy to talk about healthy eating, but sometimes actually doing it is a different thing altogether. Maybe work gets too busy, or your daily to-do list gets so long that by the time you even think about lunch it’s easier just to head to the nearest fast food joint.

And if you have school-age kids, forget it! Along with worrying about after-school activities, homework and everything else, planning and packing lunches every day can seem nearly impossible. But the reality folks is that we’re trading in our health for an easy shortcut, and over time the consequences can add up.

Most fast food options—including many of our nation’s school lunch programs—are loaded with processed sugars, unhealthy fats and unnecessary additives and preservatives that can take a serious toll on our digestive system and our overall health. America’s growing obesity problem is just one example! So I say it’s time to make a change for the better.

This week, let’s all do our best to brown bag it. You may need to plan ahead and make a grocery list, but I think taking a little extra time out of your week is worth it for better health in the long run. And don’t be fooled by pre-packaged meals and snacks that claim they’re good for you but really aren’t any better than what you’d get at the drive-through! Your best bet is to stick with fresh raw foods, whole grains and lean meats, and whenever possible, opt for organic. Here are some ideas to help you get started!

• High-fiber fresh fruits and veggies
• Homemade hummus or low-fat cream cheese
• Whole-grain breads/pita (no high-fructose corn syrup)
• Organic peanut butter (no sugars/trans fats)
• Lean protein sources such as chicken, turkey and fish
• Low-fat cottage cheese and yogurt (watch sugar content)
• Homemade quesadilla slices (great for kids!)
• Natural trail mix, granola, and snacks
• Unsweetened applesauce
• Air-popped popcorn
• Hard-boiled eggs/egg salad

Once you get started, you’ll see just how easy it can be to make a few healthier choices every week, and soon you’ll be a brown bag expert!

Share this Post...

additives, better, breads, brown bag, challenge, change, chicken, choices, consequences, cottage cheese, dairy, digestive system, eating, egg salad, fast food, fats, fish, food, fresh, fruits, granola, grocery list, hard-boiled eggs, Health, healthier, healthy, high-fiber, high-fructose corn syrup, hummus, kids, lean, low-fat, lunch, lunches, meats, natural, obesity, options, organic, peanut butter, pita, plan, popcorn, pre-packaged meals, preservatives, processes, protein, quesadilla, raw, school lunch programs, school-age, snacks, sugars, trail mix, trans fats, turkey, unhealthy, unsweetened applesauce, veggies, weekly, whole-grain, work, yogurt

When you’re pregnant it seems like everyone has some important bit of advice to give—do this, eat this, stay away from this—but really the keys to good health during pregnancy are a lot like any other day: follow a healthy diet and lifestyle, and the benefits are sure to follow. So the other day when I came across a story about how probiotic supplements could provide added benefits for pregnant women and their babies, I wasn’t surprised at all.

Scientists in Finland recently followed more than 250 expectant moms to look at how taking probiotics during pregnancy (and afterwards while breastfeeding) may help with healthy blood sugar and preventing gestational diabetes. Gestational diabetes is another name for women who experience high blood sugar levels during pregnancy even though they’ve never had diabetes before, and it affects over 100,000 women in the U.S. every year!

All of the women in the study were considered healthy and had no history of chronic disease, and their daily diet was closely monitored by a nutritionist. But now for the really interesting part: about half of the women received a daily probiotic supplement with a combination of Lactobacilli and Bifidobacteria (those important L’s and B’s!), and those women had improved blood glucose control, which translated into fewer cases of gestational diabetes as well as healthy fetal and infant growth.

Now, I know I talk about probiotics all the time and how all those good bacteria in your gut play a BIG role in keeping your whole body healthy, but this just goes to show that the benefits of probiotics go way beyond just better digestion and a strong immune system. Because there’s been such a drastic rise in obesity and obesity-related disease in this country, researchers are excited about these study results and hope that starting probiotics early on in life will help to ensure a healthy body and weight in later years. More kudos for probiotics!

Share this Post...

babies, benefits, Bifidobacteria, blood sugar, body, breastfeeding, chronic, control, diabetes, diet, digesiton, disease, fetal, gestational diabetes, glucose, good bacteria, growth, Health, healthy, immune system, infant, lactobacilli, lifestyle, nutritionist, obesity, obesity-related disease, pregnancy, pregnant, Probiotic, Probiotics, supplement, weight, women