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December 27, 2023

Lectins by Janet Lynas, Ph.D., N.H.D.

There’s a lot of talk about lectins and how bad they are for you. A lot of people have jumped on the band wagon so to speak. But, what does the research say? You knew that statement was coming! I’m all about the research.

What are lectins?

Lectins consist of carbohydrate-binding proteins. Lectins are nature’s defense for plants to ward off attacks from insects. Lectins are found in most foods, however, legumes and grains contain the largest amounts. We know that in certain cases lectins can cause digestive issues by reducing absorption of minerals and vitamins and can contribute to leaky gut disease. Lectins can also contribute to changing the environment of the gut by decreasing gut bacteria. One thought is lectins can exacerbate autoimmune diseases by increasing the inflammation throughout the body.

While all this is true, it’s not the full story. Most of the information on lectins is based on eating raw foods that contain lectins such as beans. Dried beans are what most of the controversy is about. I don’t know anyone who eats raw dried beans, do you? The other component to the claim that lectins are harmful is that one would have to eat a large amount of lectins. Most of us don’t eat large amounts of lectin containing foods in one setting.

Research facts

I’m not a big fan of the FDA, WHO and the other alphabet health agencies right. (That’s another article for another time.) However, both agencies make a good point in that preparation of the lectin containing foods is the key.

Lectins are nearly eliminated through cooking. Studies show that soaking beans in preparation for cooking reduces the amount of lectins in the beans by more than half. Then the cooking process eliminates nearly all of the lectins left in the foods. So, the cooking process destroys nearly all of the lectins in foods.

I’m not going to list the groups of foods that have the highest levels of lectins. That information is easily found. The purpose of this article is to encourage you to NOT believe everything you see on YouTube, even if the presentation is by an “expert”. Think about what is being said and do your own research.

If you eliminated all foods with lectins, you would be left with very little to eat. You would also be losing much needed vitamins and minerals from your diet. Most importantly, you will be losing a lot of pleasure in life. We need a variety of foods to stay healthy. Remember, I have told you to eat the “rainbow” in past articles. Eat foods rich in colors. Foods with rich colors contain more of the vital nutrients we need to have a healthy body.

Eat to live, don’t live to eat. Therefore, when you do eat, experience the pleasures in the taste and textures of foods.

Do you know beans and rice make a complete protein? Beans and rice are one of my favorite foods. This combination can have a large variety of combinations. I like to add salsa to my beans and rice to give it a spicy kick. Beans and rice can have as many variations as there are herbs and spices.

Whole foods are our first defense to have a healthy life. Always remember, food is medicine for our bodies. Buy the best quality of foods that you can afford. When you stop buying the junk foods, you have more money to spend on foods that nourish your body.

When we were children, our parents would tell us to stop playing with our food. I disagree! Play with your food, be creative! Enjoy life, enjoy your food, be creative, have fun!

November 11, 2023

What? Eat Seasonal Food Only? by Janet Lynas, Ph.D., N.H.D.

Who came up with the idea to eat only what’s in season in your area? Where is the scientific evidence to support this idea? There are many articles on eating a seasonal diet. However, I have not found any information on who came up with this philosophy or any real scientific evidence to support this idea.

What is seasonal eating?

Seasonal eating is eating the food that grows naturally in your climate and for the current season. The belief is that as you eat what is growing in your area, you obtain the optimal nutritional benefits. The food will have higher levels of vitamins and minerals.

Eating seasonal will be different for each area of the country you live in. In the United States, the northern states do not grow citrus foods. The temperature in those areas will not sustain citrus fruit trees. Yet, one needs to eat citrus foods to prevent certain health problems such as scurvy.

By eating seasonal, you are supporting the environment. (Not sure I entirely agree with that.) What about the tropical areas where food can be grown year around? What about the desert where no food can be grown?

Your body doesn’t know what season it is other than how the outside temperature affects it.

Where’s the Proof in this thinking?

I find no studies or scientific papers to support this line of thinking. The articles I find are based on a belief.

I agree that growing your own food or buying locally is a good idea. Buying from your local farmers helps the local economy and when you purchase fresh produce, you have food that is higher in vitamins and minerals. But, is that really true? Has the local farmer added the right minerals to the fields to ensure that the plants will have the proper nutrients? Was artificial fertilizer used? What chemicals were used on the fields? See where I’m going with this? There are a lot of variables.

In my area, there’s a lot of produce that’s been trucked in from other areas. It happens more often than you think. Another consideration is when the fruit was picked from the vine. How long has it been setting before being taken to the local farmer’s market?

Back to the question; who came up with this?

I have not found any proof that this thinking has any scientific bases. The philosophy behind the idea of seasonal thinking is good to a point.

Let’s go back to where people live. If you live in a desert area, your food is going to be trucked in all year long. In the northern cold climates, are you only eating meat all winter? That is the only produce during the winter months.

It seems the only people who come out ahead are those who live in tropical climates. But, if you go back to the eating only seasonally, tropical climates are only one season.

Then there are the gardeners who can and freeze vegetables and fruits so they will have food when the growing season is over. Is their canning and freezing methods much different than the canned and frozen foods you buy in the grocery store?

Did you jump on the band wagon?

The internet overwhelms us with information. Most of which turns out to be opinion with no scientific bases. Consumers often take things at face value. We often don’t use our critical thinking skills.

I challenge you to think about a few things.

  1. Where is the science behind eating seasonal foods only?
  2. While fresh produce does lose nutritional value the longer it is off the vine and not consumed, it doesn’t mean that food trucked in has no nutritional benefits.
  3. Canned and frozen foods do lose a little health value, but not enough to make them non-beneficial. They actually have more nutrients than fresh picked foods that have been sitting around in your home for a few days. Cooking and food preparation affects the vitamin and mineral levels.
  4. We need a variety of foods to maintain a healthy body. The only way to receive this nutrition is by eating different foods.

So, in my humble opinion, eating in season only, has no merit. Eat the fruits and vegetables you enjoy when you want. Your taste buds will thank you.

And, DON’T believe everything you are told on nutrition. Do your own thinking and research. You’re much smarter than you give yourself credit for.

August 11, 2023

Black Garlic by Janet Lynas, Ph.D., N.H.D.

I learn something every day. I have an inquisitive mind. My mind can go down some interesting rabbit holes. This is one of them.

Today’s new information is that there is black garlic. Who knew?! So, what is black garlic and why is it supposed to be so nutritious?

What is black garlic and where did it come from?

The origins of black garlic is obscured. Some think that it’s origin was somewhere in Asia. It’s actually been around for centuries! Get out! Really?! Black garlic gets its uniqueness through a process called the Mallard process.

Now, I know you chefs out there know what the Mallard process is, but for those of us who are culinary newbies let me explain the Mallard process. In our defense, this process is so complex and relatively new that it has taken scientists years to figure out. So, you chefs out there don’t look down your culinary nose at the rest of us. Just be glad we are learning something new.

So, here goes; The Maillard reaction is many small, simultaneous chemical reactions that occur when proteins and sugars in and on your food are transformed by heat, producing new flavors, aromas, and colors. (https://www.seriouseats.com/what-is-maillard-reaction-cooking-science) Check out this website.

The Mallard process gives our food more complex layers of flavor. We see the Mallard effect in roasted coffee, charred steaks, and roasted vegetables. In short, the Mallard process is adding heat to food over a period of time. This process also includes adding in the right amount of moisture to draw out the incredible taste from those sugars and proteins in the food. Here’s the interesting part, it takes about nine months for this process. Talk about the ultimate crockpot! It doesn’t take the sugars and proteins that long to process, but it takes that long for the flavors to build. To learn more about the Mallard process you can go to the link above for one explanation.

Now back to the black garlic. (See what I mean about going down rabbit holes). By applying the Mallard process to the garlic, you get a change in texture and flavor. The garlic becomes softer, chewer and milder in flavor.

Health Benefits

 Black garlic does boast higher concentrations of many nutrients, antioxidants, and other beneficial compounds. Garlic is mostly used for reducing blood pressure, blood glucose levels, lowering levels of cholesterol and triglycerides. There are some studies showing that the antioxidants in black garlic can help prevent colon cancers.

I’ve talked about the fact that everyone who dies a natural death dies from the same diagnosis, inflammation. Yes, inflammation. Remember, we talked about what ever the disease a person many have, the underlining cause is inflammation. So, black garlic can help reduce inflammation in the body.

Garlic and onion are consider natural antibiotics for the body in prevention of many problems. Therefore, it stands to reason that black garlic can help build the immune system and support the liver. Some research shows that black garlic can help lower markers of related to liver damage, decrease fatty deposits in the liver, and rebalance liver cell size. Keep in mind, the best way to reduce a fatty liver is to maintain a healthy weight. Even children who are overweight have fatty livers.

Black garlic also contains noticeable amounts of:

  • Vitamin C
  • B Vitamins (B1, B2, B3, and B6)
  • Folate
  • Calcium
  • Manganese
  • Magnesiem
  • Phosphorous
  • Zinc
  • Iron

Black garlic contains more antioxidants than regular garlic. It also has more of the compound S-Allylcysteine (SAC). SAC helps the body to absorb allicin. Black garlic has a greater concentration and may be more effective in helping your body absorb the benefits that allicin provides. 

Practical Experience

Through the years I would have patients coming in for their checks on blood pressure who wrecked of the garlic smell. Their blood pressure would be sky-high. They thought that garlic would control their blood pressure. In those cases, it didn’t. Now, having said that, I don’t know what the rest of their regime was to control their blood pressure. For instance, what was the rest of their diet like? Did they manage their salt intake? Most of these people did not have a healthy weight, they were obese. Did they move their bodies and exercise? Did they walk for exercise? There are many variables to take into consideration.

Don’t get me wrong now, I certainly believe that the natural approach to health is the best approach. However, what most people don’t take into consideration is embracing all the aspects of healthy living. I would have patients come into the doctor’s clinic with literally bags of supplements. They see an article or an add on TV about the health benefits of supplements and take dozens of pills.

I am not an advocate for taking large amounts of supplements. I’m just not. I feel that the best approach is getting our supplements from whole, organic grown foods as much as possible. Yes, you can get good quality foods in the grocery store if you don’t have access to a farmers market.

Supplements can be dangerous if you don’t know what you’re doing. For example, vitamins A,D,E, and K are fat soluble vitamins. This means that these vitamins are stored in the fatty tissues in the body. Too much of a good thing can cause serious problems. Most of us get enough of these vitamins in healthy meals and with a multivitamin supplement.

In conclusion

I look forward in exploring black garlic. It will be interesting to see how this tasty food can help in the overall health of people. I do believe that the natural approach is the best avenue to a healthy lifestyle. However, I also believe it’s often prudent to consult with a natural health doctor. It’s best to have an overall view on an appropriate lifestyle. Don’t listen to the commercials! The objective is to sell a product. The advisors are not going to tell you the truth. Remember, me ranting about the skin care commercial stating that their product goes 10 layers deep? How can it possibly do that when there are only 3 layers of skin? I digress.

I plan to find black garlic and give it a try. I hope you will research this food further. I know I am. You can make your own black garlic, but keep in mind it will take weeks. Instructions on how to make it is easily available online.

Use black garlic as you would regular garlic. Spread it on bread, add it to mashed potatoes or baked potatoes. The possibilities are limitless! Have fun with your food! Try something new.

June 17, 2023

Got Milk? by Janet Lynas, PhD., N.H.D.

Cow’s milk is the perfect food… for a calf.

Dr. Joseph Rosenzweig, a pediatrician I worked for early in my nursing career said, “Cow’s milk is for cows, not people.” He also said, “Mankind is the only species that drinks milk past infancy. This is why we have so many health problems.” Through the years I have learned how right he was.

Many decades ago, there was a commercial that used the slogan, “Got Milk?” The marketing campaign herald the benefits of milk. Drink milk and have strong bones! It’s the best source of calcium.

Is Milk Healthy for Humans?

We hear milk is a good source of calcium, protein, vitamins B12 and A.

Milk also provides:

  • iron
  • selenium
  • vitamin B-6
  • vitamin E
  • vitamin K
  • niacin
  • thiamin
  • riboflavin

The Dark Side of Milk

Recent research is showing that milk can create significant health issues. We’ve known for decades that milk sugar contributes to cancers. The extensive China Study (Professor T. Colin Campbell) warns against high consumption of milk protein and the links with cancers. Professor Campbell grew up on a dairy farm and agreed that cow’s milk was healthy for humans until he began his research. Professor Campbell was known as the top researcher in heart disease until his research took him down an unexpected path. Professor Campbell’s research demonstrates that cow’s milk has more harmful side effects that benefits. His book China Study takes an extensive look on the determents of cow’s milk on humans. (I read his book several years ago and it opened my eyes to the suppression that is enforced when it comes to money.) Professor Campbell published his findings about the affects milk has on the human body and its relationship to cancers. When his research was published, it went against the status-quote and this resulted in his demise. Professor Campbell fell from grace with the establishment. His funding was stopped. His reputation was destroyed by the establishment.

The Power of Marketing

Marketing is a powerful tool. People are easily persuaded by the twist marketing campaigns add to product information. One example that is popular at this time is the phrase “free shipping”. We know that this is an out and out lie. The shipping is included in the price of the product. No company is going to lose millions of dollars paying for shipping.

A second example is a lotion company stating that the product penetrates 10 layers deep into the skin. Really? How does that work since there is only three layers of skin?

Consumers are feed a steady diet of lies. Companies think that the average consumer is stupid. In some ways we are. We don’t call the companies out on false advertising. Consumers can easily boycott any company that lies about their product. But we are complacent and let it slide.

Back to the Topic!

Recent research demonstrates that milk isn’t as healthy as once thought and the dairy market is using campaign ads to increase the sale of their product.

The fact is cows graze on land which has been treated with pesticide to kill out weeds that affect the taste of milk. Fat is a solvent, which means the fat in milk products will likely bring the pesticides more freely into your body. The exception to this is certified organic milk which means the land is pesticide free.

Then there’s the lactose in the milk. Lactose is a basic sugar, like glucose, it is used as a fuel by cancer cells. (Years ago, I complained to my oncologist about the candy they had in the lobby for their cancer patients. I digress.)

Milk sugar also fuels yeast infections like candida. This has been demonstrated to lead to leaky gut syndrome, fatigue and even depression in many individuals.

Let’s not forget about the added hormones that are included in the heard’s overall care protocol. These added hormones increase the production of milk. Research has shown us for decades what the side effects of added hormones are on humans.

Wrapping it Up

New studies indicate that another consequence of drinking milk is loss in bone density. “You’re nuts!” I hear you say. Am I? Remember the deceptive marketing practices?

Drinking three or more glasses of milk a day may increase the risk of bone fractures in women. This may be due to a sugar called D-galactose in milk. Studies show even a low intake of D-galactose induces changes that resemble natural aging in animals, including shortened life span caused by oxidative stress damage, and chronic inflammation.

There are other alternatives to increase bone density. Weight bearing exercise and proper nutrition such as eliminating sugars from your diet. Calcium is found in dark leafy vegetables and many other plant based diet modifications. Beans, peas and lentils are a good source of calcium.

In recent months I’ve learned about cow’s milk causing death in infants drinking it. Infants can’t tolerate the sugars in cow milk. This is an interesting topic in itself.

Am I telling you not to drink cow milk? Or any other animal milk as far as that goes. No, I’m not telling you what to do. I am telling you to don’t believe everything that marketing campaigns tell you. Especially when it comes to your health. New facts come out all the time about our diet, lifestyles and how it affects our overall health. Be open minded. Do your own research! Stay up to date on new information concerning your health.

Consumers stay updated on the newest cell phone and other technology. Shouldn’t your health be more important than electronics?

Be your own health advocate!

Sources:

BMJ 2014; 349 doi: https://doi.org/10.1136/bmj.g6015 (Published 28 October 2014)Cite this as: BMJ 2014;349:g6015

Nut Res Rev. 2018 Dec;31(2):164-178. doi: 10.1017/S095442241800001X.Epub 2018 Mar 21.

January 14, 2021 / Nutrition

https://www.bmj.com/content/349/bjm.g6015/rr/790591

May 8, 2023

Why Do You Eat? by Janet Lynas, Ph.D., N.H.D.

Why do you eat? No, I’m not talking about the obvious reasons. Most Americans eat without thinking. Mindless, meaningless eating. We’re not hungry, but we’re stuffing our mouths. We watch the clock and eat by the clock because it has been programmed into us to eat our meals at certain times.

Americans are obese. Many morbidly obese.

The military has a problem in enlisting volunteers because of the obesity. In one town I lived in, there was Jenny Craig, Weight Watcher’s, then the Navy, Air Force, Army, and Marines all lined up in the same shopping strip. Recruiters would refer potential enlistees to the diet centers so they could lose enough weight to join the military. While seeing these businesses lined up next door to each other was comical on one level, in reality it tells a sad story about the American culture.

Eat to live, don’t live to eat!

Do you listen to your appetite? Yes, your appetite will talk with you. You just have to listen. I’ve written an article on this under hypnosis, so I won’t go into detail on this topic in this article. My point is, do you pay attention to what your body is telling you? Many of us have lost the art of listening to our body. We don’t live in the moment, which is a topic for another time.

I listen to my appetite. At least I do now. I was programmed as a child when to eat. Breakfast was a struggle for my mother. I wasn’t hungry, but she insisted I eat breakfast before I went to school. She was happy if I ate a peanut butter sandwich. Then as a child, lunch was on a schedule. You ate when the school said it was lunch time. And let’s not forget supper. In my house it was at 5:00 p.m., hungry or not. Then there was the snack before bedtime. Mindless eating usually programmed by the commercials we watched on television during the evening.

Now I eat to live. That doesn’t always go over well with other people at times. When I was living in Delaware and working, my boss would tell me that lunch was ready. He had already lectured me for not eating breakfast and he often bought lunch for the staff. When I would decline eating, I would get another lecture. One day when he was lecturing me about eating lunch, especially since I have not eaten breakfast, the rest of the staff in unison shouted, “She’s not hungry!” I guess they were tired of hearing him lecture me. I know I was.

How do I eat?

I learned to listen to my appetite and eat only when I’m hungry. For me, that’s usually once a day in the evenings. Some days, I might feel hungry earlier and I will eat a snack. No, I don’t have an eating disorder and I’m certainly not under weight.

I feel better since I started listening to my appetite and eating when I’m actually hungry. I don’t have the afternoon energy slump or brain fog. I’m better able to focus on the task at hand.

I’m not much of a meat eater. I might go days without eating meat. I like my veggies and fruit. I do get into a rut at times and eat the same foods. But, eating a variety of different foods is essential. We need a broad selection of food to receive the vitamins and minerals we need to be healthy.

So, why do you eat?

It’s been my observation that people in general are trying to fill an empty space within. What do I mean by that?

Emotionally, we have a void within and are trying to fill the emptiness with food. Once one realizes that food won’t fill the void, then recovery can begin. It takes courage to look within. It’s not for the faint at heart! Everyone feels a void at times. The problem begins when you ignore the loneliness that’s dwelling within. Gather up the courage and look at what’s behind that empty space. If you’re having trouble doing that, then it may be time to ask for help from a counselor.

This article is not for me to go into the psychological aspects. It’s to get you thinking about why you’re eating. What are you avoiding? Why are you destroying your health? I’m not going to lecture you on the health risk from being obese. You know what they are. However, I do want you to think about listening to your appetite.

Summary

Your first assignment is to ask yourself before you eat anything, “Am I really hunger?” This is not going to be easy because you have programmed yourself to eat at certain times and under certain circumstances. Learn to listen to your body. This is going to take some practice. Especially to get back into sync with your body. The mind will tell you that you’re hungry when you’re not. It will tell you that you’re going to starve. Learning to listen to your body is not going to be easy. Eating by the clock is a habit that will be hard to break. But, you will be able to break this habit. Once you do, you will be glad that you took the time and made the effort to do so.

So, take this first step and learn to listen to your appetite again. It’s worth the effort!

It doesn’t have to be a lonely or difficult journey.

March 26, 2022

Fasting by Janet Lynas, Ph.D., N.H.D.

You can’t drive a car when the gas tank is on empty. Therefore, you have to fuel up your body.

Breakfast is the most important meal of the day. It breaks the fast! It should be the largest meal of the day. Lunch should be eaten four to five hours later. This meal should be smaller than your breakfast. Dinner should be eaten before seven in the evening and must be the smallest meal of the day.

Did you recognize these “truths” of nutrition? However, is this thought process correct? Who came up with the rules we take as “gospel”? But, where is the evidence?

Fasting – Good or Bad?

I stopped eating by the clock. Yes, I learned to listen to my appetite. It isn’t easy to learn to pay attention to your body as it tells you what it needs. It takes practice to hear what your body is telling you.

I recently experienced an outside resistance to my fasting. Actually, I’m surprised by the resistance to my eating habits. I normally eat one meal a day. Usually I eat that meal between six and seven in the evening. It varies. My energy level is high and I feel better by not eating by the clock.

What are the negative impacts of fasting?

The list of negative side effects is long. The list tells us that we feel tired, you become hypoglycemia, you are grumpy, now there’s brain fog, and on it goes.

The problem with reading the list is that we now have set ourselves up for failure. When you read or listen to the negative effects on anything, you plant this seed into your mind and therefore, you manifest this checklist into your life.

On the other hand, you can take fasting too far. How long is too long? I don’t know. Really, I don’t. The “rules” aren’t the same for everyone. For instance, high blood pressure is not the same numbers for Caucasians as it is for people from Indian or China. Medicine tends to want to box people into “one size” fits all. That’s not the way it is in real life.

You decide you’re going to fast for a week or possibly longer. Why? In other words, ask yourself what is the reason you are fasting? What goal do you want to reach?

Benefits of fasting

I just told you that list can set you up for failure, however, sometimes it just easier to make a list. In other words, there are times when list can be helpful.

  1. Fasting resets the gut environment.
  2. Reframing from eating helps your body to detox.
  3. To deny yourself food is to help reduce inflammation.
  4. Weight loss, lower cholesterol, lower blood pressure are great benefits.
  5. Blood glucose is reduced and your body resets the insulin produced by over eating.
  6. Increases the function of the brain.
  7. Improves the immune system.

The list is long on the benefits of fasting. So, to clarify, eating by the clock isn’t healthy for us. Eat when you are truly hunger. Eating by the clock can cause you to become addicted to food. Food addiction is just as dangerous as drug addiction.

In Conclusion

As with anything else in life, research the pros and cons of fasting. Moderation is important. Avoid the extreme measures in eating. Therefore, fasting has benefits in supporting the body.

Above all, think about why you are eating. Are you really hungry? Remember to eat whole foods not processed foods. Eat as much organic foods as possible.

So, “Eat to live, not live to eat.”

September 26, 2021

Bone Loss and Diet by Janet Lynas, Ph.D., N.H.D.

Women are programed to believe that the only way to maintain bone health is with pharmaceuticals.

LET ME BE CLEAR, I AM IN NO WAY DISPUTING WHAT YOUR DOCTOR MIGHT BE TELLING YOU. YOU NEED TO FOLLOW YOUR DOCTOR’S ADVICE.

In other words, I am suggesting that you look to nutrition to help you keep your bones strong. Nutrition can be used to help reverse bone loss.

Osteopenia and Osteoporosis

What is osteopenia? Osteopenia is a condition that causes bone loss and low bone mineral density (BMD). Low BMD can weaken your bones and increase your risk for fractures. Osteopenia does not have signs or symptoms. Therefore, osteopenia is easily reversed when you take action early on.

Osteoporosis is a condition when bone strength weakens and is susceptible to fracture. It usually affects hip, wrist or spine. I bet you don’t know that osteoporosis can occur in childhood. Yes, indeed it can. In addition, it can start as young as 8 to 14 years of age. Having said this, children younger than eight are treated for osteoporosis during growth spurts.

Stages of Osteoporosis
  1. Around the age of 30 to 35 bone loss and new bone being built start to cancel each other out. In other words, breakdown of bone occurs at the same rate the body builds bone.
  2. This stage starts after 35 when the breakdown of bone happens at a faster pace than the body builds bone.
  3. After ages 45 to 55 is when the most prevelent amount of bone loss is noted.

Similarly, the condition is four times more likely in women than men. Women’s lighter, thinner bones and longer life spans are part of the reason why we have a higher risk. Aches and pains in the muscles and joints are early signs of low bone density. More than 50 percent of non-Hispanic Caucasian and Asian women age 50 years and older have low bone mass. This contributes to increasing their risk for osteoporosis.

I’m not going into the anatomy of bone loss any further. I want to focus on what can be done naturally.

Diet and Bone Health

There are many ads for supplements to support bone health. However, think about your food first.

There are foods that actually rob your bones of calcium! I hate to be the bearer of bad news, but chocolate, caffeine, colas, animal protein, and high-sodium foods are considered to contribute to bone loss. Colas actually contain ingredients that leach calcium from bones.

OMG! Not chocolate! “But, I have to have my caffeine in the morning to get going,” I hear you crying out. It’s easier to live without caffeine than you think. Chocolate, on the other hand, is a different matter.

Other foods to avoid include sugar and refined carbohydrates.  Elevated blood sugar accelerates a process called glycation. Glycation results in glucose attaching to proteins like collagen and elastin. When glycation attaches to proteins it makes them rigid. These rigid proteins are known as advanced glycation end products (AGEs). This in return, triggers an inflammatory reaction. Your skin ages prematurely and it causes inflammation. We know that inflammation is damaging to your bones.

I’m not going to labor over the sugar issues. That’s an article in itself. Actually, I did write an article on sugar already. Sugar is hidden in may foods. Read the labels!

A must to avoid is charred and burnt flame grilled foods. This type of cooking also contributes to cancers. AGEs are present in grilling, baking, broiling, searing, and toasting.

Salt is another consideration. Excess salt intake may increase the loss of calcium through urine. As a child, I was told I would dry up my blood if I didn’t stop using so much salt.

And on it goes with the don’t eat list

Vegetable oils like soy, corn, sunflower, and canola are loaded with polyunsaturated omega 6 essential fatty acids. Omega 6s encourage inflammation, unlike its anti-inflammatory counterpart, omega 3 fatty acids.

Trans fats are the worse in raising harmful LDL cholesterol levels. They lower protective HDL cholesterol. Plus they are also pro-inflammatory.

Basically all processed foods contain trans fats. This includes chips, cookies, fries, and pastries. Avoid these foods at all costs!

Remember, shop the edges of the grocery store. This is where the fresh fruits and vegetables are displayed. I will always continue to tell you this.

Genetically altered seeds containing grains such as wheat, barley, rye, and spelt all contain gluten. These grains also contribute to inflammation.

“Cow’s milk is for cows,” was said often by the pediatrician I worked with many moons ago. He is right. Humans are not able to easily digest the lactose and other sugars in cow milk. The sugars in dairy products are a natural food for cancers to grow!

Excessive alcohol intake isn’t good for your bones either. No chocolate? No alcohol? Life’s not worth living then! Like everything else, in moderation. You can have your glass of red wine with your meal if you want.

You hear me say all the time, “eat as much organic as possible.” Pesticides have been linked to a range of harmful side effects, from bone loss to reduced fertility and even ADHD. Commercial farms growing in bulk use large amounts of pesticides. So, do I need to say more about eating organic as much as possible?

Enough with the foods not to eat! Now to the good stuff!

You’ve already taken away the good stuff! However, there are plenty of good foods to eat, like nuts, dried plumbs or otherwise known as prunes, red grapefruit, sardines, spinach (Popeye would be proud), non-dairy milk such as nut milks, and eggs help build strong bones.

Foods rich in calcium and vitamin D include orange juice and tuna. Add in dark leafy greens, broccoli and salmon.

Fruits high in calcium:

  1. Fortified Orange Juice
  2. Prickly Pears
  3. Tangerines
  4. Oranges
  5. Kiwifruit
  6. Mulberries
  7. Blackberries
  8. Guavas
  9. Papaya
  10. Passion-Fruit
Wrapping It Up

In conclusion, I encourage you to research the other foods to build bone health. In addition, you create some great recipes that are tasty. Therefore, I challenge you to be creative and see what you can come up with. For instance, what treats can you imagine? Above all, just have fun with your food.

July 2, 2021

Ants on a Log, Pigs in a Blanket by Janet Lynas, Ph.D., N.H.D.

I don’t eat pork. I don’t eat catfish, crabs or lobster. Scavenger animals are off my list of foods to eat. These foods are on my forbidden list because they are not healthy foods, at least not for me.

I’m not vegetarian or vegan either. But, I don’t eat much meat. Meat has never been high on my list of foods that I like to eat. However, when I do eat, I try to eat healthy. You know that from reading my blog.

Ants on a log

I was a Girl Scout when I was growing up. One of the snacks we like to eat was called, Ants on a log. This snack was a favorite. The ingredients were celery sticks, peanut butter and raisins. Simple, easy to make, therefore, high on the list of snacks to eat.

Peanut butter is a favorite food for most children. But, it can be high in calories, 207 on average for two tablespoons. Of course, you know what’s coming next, use the organic version whenever possible.

Let’s take a look at the benefits of peanut butter. Peanuts are high in protein and “good” fats. That’s to say, it’s heart healthy.

Other benefits include:

Resource: https://www.webmd.com/diet/peanut-butter-good-for-you#1

Certain brands of peanut butter are high in saturated fats, sugar or salt. These ingredients can lead to health issues such as heart problems and hypertension.

Therefore, is there a healthier version of peanut butter on the market? Especially for those who are watching their calories. Recently, I decided to try the powered version of this childhood treat. Actually, I am surprised by the results. In other words, it’s low in calories and passed the taste test. I have to admit, I thought it would taste yucky. But, I’m surprised I like it. It’s also easy to add to smoothies such as a banana smoothie.

Try it. I think you will like it.

Pigs in a blanket

Now, I’ve already said that I don’t eat pork and pigs in a blanket are hot dogs and biscuits. Most hot dogs are made from pork. However, you can find turkey, beef or chicken versions and even plant based ones.

The turkey hot dog contains:

  • Total Carbohydrate 4.1g
  • Vitamin D 0.60mcg
  • Calcium 157.00mg
  • Iron 1.56mg

In addition, a turkey or chicken hot dog has 5.5 g of protein each. The beef hot dog contains 5 g and a pork hot dog has about 9 g. The down side of a hot dog is that it’s a processed meat. This means it’s going to be high in sodium in most cases. Having said this, the turkey hot dog has the least amount of sodium.

Therefore, the average beef hot dog contains:

  • Calories: 314
  • Fat: 18.6g
  • Sodium: 810mg
  • Carbohydrates: 24.3g
  • Fiber: 0.8g
  • Sugars: 4g
  • Protein: 11.4g

Resource: https://www.verywellfit.com/hot-dog-nutrition-facts-4135155

This includes the bun of course.

But, with pigs in a blanket one uses biscuits to wrap around the hot dog instead of using a bun.

In conclusion

Above all, remember, you can enjoy some of your childhood favorites in a healthier version. Therefore, we can splurge at times without going off the deep end. Enjoy life and remember, just use a healthier version of your childhood favorites.

June 9, 2021

Skinny As A Beanpole by Janet Lynas, Ph.D., N.H.D.

A reader recently asked me, “When are you going to write an article on how to gain weight?”  Yes, you know who you are, so here’s your article.

While I have written about eating disorders, I realized I really haven’t written an article on how to gain weight. I hear many readers saying, “Give me a break! I should be so lucky!”

Think about this for a minute, people who are underweight also have self-image issues. It’s hard to find clothes that fit properly. When you have to buy your clothes in the junior department, it’s difficult to look stylish. Being underweight, in some cases, makes one look sickly. Yes, I used the word sickly.

 

Causes of being underweight
  1. Genetics is a factor: One or both parents are very thin. More likely than not you will be as well.
  2. Psychological issues: Stress can certainly kill an appetite just as easily overeating. Other psychological issues are related to eating disorders.
  3. Medications: Medications affect your appetite by causing nausea or killing the desire to eat.
  4. Long term illnesses: Illness affects the body’s ability to absorb and store nutrients and calories.
Health risk of being thin
  1. Immune system: If your body isn’t able to absorb and store nutrients and calories, you immune system is compromised.
  2. Heart disease: Yep, people who are thin may find that their body fat is displaced to deep tissues. These tissues are liver and heart to start with. Heart failure happens because there’s not enough blood being pumped into the heart. Also, being underweight can lead to a condition called arrhythmia. This is an irregular heart beat.
  3. A big concern for women is hair loss. Lack of nutrients causes hair loss.
  4. Amenorrhea: Amenorrhea is the absence of menstruation. This is because being underweight could disrupt the menstrual cycle among women. Being underweight can lead to sexual problems.

The list is long and frankly a downer. I’m not dwelling on the side effects of being skinny. Therefore, this article is about how to gain weight.

Healthy ways to gain weight

The most common response to weight gain is, just eat more calories. However, that’s easier said than done. And, it’s not helpful. I will now talk about what you can do to gain weight.

The first thing that you do not do is add empty calories. You know, the junk food. Instead, add healthy oils such as olive oil or coconut oil to your diet. Do you know that one tablespoon of olive oil contains, 119 calories? Dip you dinner roll in flavored olive oil.

Then coconut oil, avocado oil along with the nut oils have 120 to 124 calories per tablespoon. These are healthy oils. By adding them to your salad, you have added a lot of flavor too. Then with the salad dressing, you can have a salad worth about 500-600 big bonus points!

By adding a tablespoon of these healthy oils to your diet daily, you have added 360 calories. Drizzle these oils over your grilled chicken or pasta. They add flavor as well as calories. You can add these oils to any of your foods, just use your imagination.  Think about drizzling them over your baked fish. Yum!

Then there’s healthy grains. Read labels. Buy multigrain bread that’s high in calories. For instance, with some of these multigrain breads one slice can be as much as 210 calories. So, your sandwich starts out with 420 calories before you start building it.

Remember, by adding 500 calories per day, you will be able to gain one pound per week. One pound of body weight is equal to 3,500 calories per week. Along with increasing your calories to gain weight, you should also increase your level of exercise in order to increase lean muscle mass. Lifting weights is a good start to bulk up.

How to calculate body weight

Take your body weight in pounds and multiply it by 10. This gives you the minimum calories needed to sustain your weight. For example, a 150-pound person needs approximately 1,500 calories to maintain metabolic activity and weight. You consume 10 calories per pound a day. So, to add weight to your body, you need another 500 calories per day. If one is 6′ and over, 150 pounds is on the slender side. When you add 500 calories per day, you have added 3,500 for the week. Gain the weight slower and you will be better able to maintain it.

Ok let’s talk food

What do you like to eat? Pasta? Cook your pasta and add the sauce you like to it. Then, add a tablespoon or two of your favorite healthy oil to it. You just increases that dish’s calorie count by 120 to 240. No extra volume of food to eat, yet you have the extra calories.

When you chose high calorie bread to make a sandwich that helps, but what about adding avocado slices to that sandwich. One avocado contains 234 calories. Not only have you added more flavor to an otherwise boring sandwich, but more calories.

Let’s not forget the desserts! Try slicing up a banana (130 calories) in a bowl. Add blueberries about 1 cup and you have about 100 more calories. Try adding some dates (100 per date) to bulk up the calories.  You see, the calories add up in a hurry. But, the best part is, you have a power house of vitamins and minerals to support your health.

You like milkshakes you say? Try mixing your ice cream with a nutritional supplement drink. Many of those little drinks have as much as 250 calories. It’s ok to have a chocolate chip cookie every now and then to go with that milkshake.

Most of all, don’t stress over your slender size. Concentrate on being healthy. Self-esteem doesn’t come from how you look. Self-esteem comes from what you think of your self. If you have low self-esteem, you may want to consider seeking professional help.

 

May 31, 2021

Eating Natural Foods Isn’t Always Healthy by Janet Lynas, Ph.D., N.H.D.

Beer, chicken wings and french fries are natural foods. (I don’t understand the fad with chicken wings. Very little meat, mostly fatty skin.) There is an organic version of each of these foods as well. So, I’m thinking that I need to take a look about the term ‘natural food’. Certainly, take a look from a different perspective.

Flash back 60 years ago

To clarify, I think we need to look at the combinations of natural foods. Cheese, ice cream, cheese burgers, and hot dogs all come in organic varieties as well. We don’t need to avoid these comfort foods, especially the cheese and macaroni! However, we must re-examine how we eat these foods.

Sixty to seventy years ago, our grandparents ate and drank these combinations. Yet, they were not fat. They didn’t have heart disease like we see in the general population today. So, what happened?

In the 1960s the average weight for a man between 20 to 39 years was around 166 for a man 68 inches tall or 5 feet 8 inches. Men 40-59: 176.4: 60 and older: 166.5.

Fifty years ago, the average woman was 5’3-5’4″ with a waist size of approximately 24-25″, she weighed about 120 pounds and wore a size 8.  (I remember being that size!)

Flash Forward

Today, the average American woman is 5’4″. She has a waist size of 34-35 inches and weighs between 140-150 pounds or more, with a dress size of 12-14.

The average American man today, (20 years and older) is 195.7 pounds. That’s about 30 pounds heaver.

In reality, the American women now weigh as much as a man did in 1960, 166. Dress size is 2x or more.

Therefore, according to statistics, over 70% of Americans adults are either overweight or obese. We Americans are not alone. Obesity is a world wide problem.

Results from a National Health and Nutrition Examination Survey shows:

  • In 2007-2008, 33.7% of Americans were obese.
  • Between 2015-2016,  39.6% of Americans were obese.
  • Then in 2007-2008, 5.7% of Americans were severely obese.
  • And in 2015-2016, 7.7% of Americans were severely obese.
  • In all, more than two-thirds of adults in the United States are overweight or obese today.
So, what happened?

There are a lot of excuses why people are over weight. “I have large bones.” No, you don’t! Our bones are pretty much standard.

“I have a thyroid problem.” Meanwhile, about 4.6 percent of the U.S. population ages 12 and older do have hypothyroidism, most cases are mild. That’s almost 5 people out of 100. Once again, not that many people are affected.

“It’s in my genes.” (Yes, your jeans are rather snug.) But, until very recently, genetics were assumed to contribute significantly to weight gain. Your body weight was assumed to be 40-70% genetic. However, it’s now considered to be only 10% of your body weight is genetically related.

Furthermore, there are considerably more excuses. But, let’s be honest, people have become lazy. We sit on the couch and watch TV and play video games. Moreover, poor food choices are made. Food is eaten in front of the TV and we don’t listen to our appetite. There is a disconnect with our natural appetite because we eat ‘mindlessly’. Most importantly, we don’t listen to our body. It tells us it’s full and we keep stuffing food in our mouth!

Now what do we do?

Listen to your body! More importantly, pay attention to your appetite! Don’t eat in front of the TV. Pay attention to the act of eating. Stop eating before you feel full. If you’re feel full, you have over eaten.

Remember, a portion size is the palm of your hand and the thickness of a deck of cards. This is important, we have been programed that a portion is a whopper supersized! No, it’s not!

Get up and out of the house! Movement is important in so many different ways. Sixty years ago, people were more active. They ate smaller portions of food. Food was prepared in the kitchen. Not picked up going through the drive through.

Stop asking your doctor for a pill to fix your problems. Pills have side effects. Many medications add weight to your body. Above all, take responsibility for your health!

Summary

Comfort foods are a part of society today and sixty years ago. But, we need to learn to ‘eat to live’, not ‘live to eat’! 

For example, comfort foods are an occasional part of the menu. Likewise, smaller portions are imperative to maintain good health.

Next, take a walk after eating. In doing so, burn off a calorie or two. See the outdoors in person, instead of seeing it on TV. You may discover that you actually like the outdoors. Birds singing, turtles meandering along, lizards running around, they are very entertaining when you watch them in action.

We can do this! Take back your health! Get your life back! Actually live your life! Don’t let it pass you by. In the end, you don’t want to look back and realized you missed out on life. Most importantly, you don’t want to look back and realize you wasted time on sitting in front of the TV. Those video games distracted you from living a full life.

One last thought

If you’re having problems with motivation to lose weight and become more active, try hypnosis. Seek out a certified hypnotist. No, hypnosis is not done on the phone! Read my articles under the hypnosis section on weight loss.

 

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