Does Eating Fat Make Us Fat?

Does eating fat make us fat? According to a new article in The New York Times, it just might. With a heavy emphasis on “might.”

The New York Times: Which kinds of foods make us fat? (Paywall)

The article is based on a trial published in Cell Metabolism over the summer, which concluded that feeding mice up to 80% calories from fat causes weight gain. The same was not seen with higher levels of carbs or sugar intake.

Does this end the debate on what make us fat? Does this prove Gary Taubes and all the low-carb pioneers wrong?

Of course not. For starters, this was a study of mice. So, if you have pet mice, then you should definitely pay attention.

The bigger question, however, is does this trial apply to humans? I would argue absolutely not.

Here is what they found. The mice that ate a higher percentage of fat calories ate more total calories and gained more weight. They also found changes in the mice brains with increased gene expression of serotonin, dopamine and opioid receptors — the so-called “reward” receptors. Simply put, that means the mice found the fat so pleasurable, they ate more calories than any of the other mice and they even increased their reward-signaling pathways to match the pleasure they were experiencing.

Here’s the crux of the problem. Humans do the opposite. That’s right. The exact opposite. A review of 23 randomized trials showed that low-carb, high-fat subjects lost more weight than low-fat subjects, plus trials show low-carb, high-fat subjects experienced less hunger and ate fewer calories than low-fat subjects.

What about the reward center upregulation? In humans, that clearly happens in response to sugar, not fat. Once again, the exact opposite of the findings in the mice study.

The biggest take home from this study, therefore, should be the cautionary tale of using a mice study to predict human behaviors. This is especially true when we already have human studies showing the opposite effect. Low-carb diets help us eat less and lose more weight, and sugar lights up our reward centers like a Christmas tree. We don’t need mice studies to tell us that.

Thanks for reading,
Bret Scher, MD FACC

Originally Posted on the Diet Doctor Blog 

Low Carb and Intermittent Fasting Make Traveling a Breeze!

It's challenging enough to stick to your health, fitness, and dieting goals when you're at home. When you're traveling, it can be even harder. Nothing's worse than going on vacation only to be frustrated that you've gained back weight you worked so hard to lose.

Let's be honest. When you travel, it's harder to pay attention to what you're eating, when you're eating and how much you're eating. If you prepre ahead of time, however, you can make this much easier. Focusing on intermittent fasting, limiting your carbs, and keeping up some version of your exercise routine can put you on a path to success. 

How Travel Disrupts Your Diet

We seem to be traveling more than ever. The U.S. Travel Association reports that spending on travel in the U.S. alone averages $2.8 billion per day. Per day! That's a lot of opportunity to fall off the wagon. 

  • You're likely to be less physically active. While it may seem you're covering lots of ground rushing to the airport and flying (or driving) hundreds of miles, you're also spending most of that time sitting down. It's also common for travelers to abandon their usual workout routines.
  • There are snacks and junk food everywhere. It's tempting to grab snacks at the airport or to worry that you may not have a chance to eat for a while, so yo ugrab whatever is available. Most of these choices are high carb, high sugar distractions. 
  • Your internal clock is disrupted. If you're traveling through time zones, your circadian rhythm is a mess and youo will find yourself craving more, with diminished self control. 

But it's not hopeless! Here are some recommendations for counteracting these issues and staying healthy when you travel.

Limit Carbs When Traveling

We can debate all we want the merits of low fat vs low carb diets. Especially when the carbs are high quality, real food carbs. However, when you travel, lower quality carbs are often the biggest temptation. Simple carbs like sweets, foods made with white flour, and many packaged and processed foods are everywhere. 

  • Bring healthy snacks with you. Instead of relying on food counters at the airport or filling up on junk food at rest stops on the highway, take the time to prepare some healthy meals. Prepare snacks that include superfoods such as almonds and other mixed nuts, salads with broccoli, kale hemp seeds and chia seeds, and perhaps some dark chocolate for a treat.
  • Do your own shopping and cooking. Just because you're on vacation doesn't mean you have to eat out every meal! Don't derpive yourself of trying some new restaurants, but remember you can still do some of your own cooking. Look for a hotel or Airbnb that lets you do at least a little cooking and that has a fridge. This gives you more control over your diet.  
  • Research eating options ahead of time. Before you leave on your trip, identify hotels, restaurants, and eateries that offer healthy and low-carb options. Don't forget to find out when and where local farmer's markets are held. I find that is a fantastic way to check out the local scene and partake in healthy local food choices. 
  • Drink water. Staying hydrated can help combat hunger, and it will keep you away from sodas, juices and other sugary distractions.

Happy friends drinking cocktails and eating watermelon fruit in boat party - Young people having fun in summer vacation - Youth lifestyle and rich tour holiday concept - Main focus on right girl face

Incorporate Fasting Into Your Trip 

There are many health benefits to intermittent fasting. It can help you to lose weight and lower insulin, and there's even evidence that it contributes to longevity. But when it comes to travelling, the best part of IF is the convenience!  If you're fasting, you don't have to worry about finding a healthy meal at the airport or on the plane.  Stick with water and you are good to go!

If you are fasting, do it in a responsible and healthy way. If you're on any kind of medication, consult with a health professional before fasting. If you've never fasted, start slowly. Most people can do an 18:6 fast without too much discomfort. This means fasting for 18 hours and then eating for the next 6 hours. When you get comfortable with this, you can increase the duration of your fasts to 24, 48, or even 72 hours. If you want to try fasting on your next trip, it's a good idea to try some short fasts before you begin your journey. 

Other Tips to Stay Healthy on the Road

  • Exercise regularly. Try to stay somewhere with a gym. Or a neighborhood that has a gym you can use. Even without this, you can schedule in a walk, jog or bike ride. If you're visiting tourist attractions, think of a walk or bike tour rather than a bus tour. Look into places where you can explore nature and get fresh air.
  • Get enough rest. Travel can also disrupt your sleep patterns. Lack of sleep is associated with anxiety, depression, hypertension, and many other health problems. If you're going to be traveling through time zones, start adjusting to the new time before you leave for your trip. When on your trip, be careful not to burn the candle at both ends. If you're getting up early for a long day of sightseeing (or business meetings), go to bed at a reasonable time. 
  • Limit your intake of alcohol. It seems that alcoholic beverages are everywhere when you travel. Whether you're ordering a cocktail to help you relax on a long flight, downing tropical drinks on the beach, or sampling local craft breweries or wineries, the temptations are everywhere. Alcohol is high in calories and sugar. It can also disrupt your sleep patterns. If you do drink, limit it to one or two per day. 
  • Don't stress out. Stress is never healthy and travel, even the kind that's supposed to be relaxing, can contribute to it. Avoid trying to fit in too many activities on your trip. Rushing around tends to make you reach for junk foods for quick comfort or energy. When planning your schedule, leave time for spontaneous exploration or just lounging around. 

Watching your diet when traveling is important, especially if you frequently find yourself on the road. It's easy to slip into bad habits when traveling which means you have to start all over when you return home. It's better if you can stay consistent even when you're away from home. Limiting your carbs, fasting, and maintaining regular exercise and sleep routines all help you maintain optimum health when you travel. 

 

A Guide to Keto-Friendly Meal Prep

 

Let's be honest. Changing our eating habits is hard. No matter how inspired and gung-ho we may feel when we first decide to go keto, inevitably, we will face temptations and frustrations. Whether you're brand new to the low carb or ketogenic diet or you've been following it for ages, adopting a meal prep habit can help traslate that initial enthusiasm into success. It can even save time and money along the way!

What is Meal Prep?

Meal prep is the practice of preparing a number of meals in advance, typically all at once on one day per week. I enjoy doing this on Sunday and trying to involve my kids as well! You can be flexible with this to fit your schedule. For instance, you can prepare and freeze an entire week of food, or make only certain meals or plan for only a few days at a time. 

Why Meal Prep?

It saves you time.

The more you prepare in advance, the less time you spend running to the grocery store, and my personal favorite, less day to day clean up! While yes, you prepare about the same amount of food, efficient meal prep typically relies on multitasking to significantly speed up the process.

It cuts your food bill, sometimes drastically.

Meal prep can save you a lot of money on food. How? Consider that the average U.S. consumer will dish out $5,400 on impulse purchases each year. Having a grocery list and sticking to it can dramatically decrease the likelihood that you will give into these types of impulse purchases. (anyone can make a list, but can you stick to the list? Seinfield reference anyone???) Also, preparing a week's worth of food at once makes it easier to buy in bulk, which is often more cost-effective. You'll also find it a lot easier to form your shopping list around sales when you're forced to plan in advance.

It helps you avoid impulse decisions about food.

When you're busy, it's very easy to give into carb-laden fast food temptations. When you're drained after a long day of work, you may think, Whi has time of energy to make dinner? That can lead to less healthy take out choices. Meal prepping helps you avoid this kind of impulsive decision because you'll always have a healthy meal ready for you at home. Just walk in the door, heat it up and viola, dinner is served.

It can facilitate your keto diet.

Since staying in ketosis depends on a certain percentage of macros each day, a meal plan can be invaluable. By planning your meals in advance, you can be certain that you won't get to the end of the day and realize you've gone way over your carb allotment. Meal prep makes it even easier to stick to your meal plan because you can reuse the same base components in multiple meals, making the macro calculations much easier. You're also less likely to deviate from a meal plan when the food is already in your fridge, ready to eat.

 

How to Start Meal Prepping

Getting Started

As with any lifestyle change, when you first start out with meal prep, it's important that you start slowly so that you don't overwhelm yourself. You don't need to prepare an elaborate menu with a different entreé each night. Instead, try the following steps to get acclimated to the habit.

  1. Start by picking two keto-friendly protein options that use different cooking methods. For instance, if one requires the oven, pick something that you can prepare stovetop for the other recipe. You may also pick a side dish or two if you'd like.
  2. Buy enough ingredients to make at least 3 servings of each recipe. You might also consider buying some extra meat and vegetables that you can prepare early and use throughout the week for lunches (think salads and lettuce wraps).
  3. Set aside enough containers to hold your meals for the week. You'll likely want to pre-portion the meals to keep your macros consistent, so you'll need one container per individual meal (Tip: glass is much better than plastic).
  4. On your chosen meal prep day, Sunday in my house, prepare your recipes. Be sure to prep your ingredients all at once and find ways to complete multiple tasks simultaneously. While your chicken is in the oven, for instance, you can be steaming or stir-frying some veggies.
  5. Cook any extra meat and vegetables as well, if you chose to purchase some. A slow cooker can be extremely useful here to free up your other kitchen appliances for your main recipes.
  6. Once you've finished cooking, portion out the meals into their containers. Consider freezing half of the meals to prevent any issues with spoilage. Put the extras into larger containers to portion out as snacks or side dishes.

Refining Your Routine

Throughout the first week, pay attention to the following questions:

  • Did I prepare the right amount of food? If you don't eat all the meals, consider cutting back. If you run out early or don't feel like you've saved yourself any time, consider preparing extra next time.
  • Am I bored with these meal options? If so, next time try preparing slightly different variations on the same recipe or add another entreé entirely.
  • Did meal prepping benefit me this week? Think in any terms you want: time, money, healthy decisions, etc.

It will take some trial and error to determine how often to meal prep and how much to prepare each time. Experiment with different schedules and menus until you are completely satisfied with the answers to these questions.

Keto-Specific Meal Prep Tips

Making meal prep work for any diet is all about planning, and keto is no different. The key is to prepare foods that will help you comply with the diet.

Add variety.

One of the main objections to meal prepping is that people don't want to eat the same meal over and over throughout the week. People who aren't following keto will often use a different carb with each meal to change things up. This isn't possible when following keto, unless you use alternatives such as spiralized or riced vegetables. If variety is important to you, consider one of the following ideas that take less time than adding a whole extra recipe to your prep day.

  • Prepare the same marinade, sauce, or seasoning, but use it on different proteins.
  • Stir-fry different combinations of vegetables with the same sauce or spices.
  • Portion your protein, vegetables, or both into sections and season each differently before baking or frying.

Don't skimp on snacks.

Pre-portioning keto-friendly snacks during your meal prep time can help ensure that you always have healthy options to keep you from dipping into the office candy jar, or in my case, snacking on the muffins and doughnuts in the doctor's lounge (I know that's absurd, but that is what they serve in the hospital!).

Label your food containers.

You should always label your food containers with the dish and date it was prepared. It's also helpful if you're following keto to mark the net carbs and other relevant macros in case you end up mixing and matching your recipes you can still stay on point.

With these tips, you should be well on your way to an efficient and effective meal prep routine. Once you see how much easier it is to follow the ketogenic diet with meal prep, you'll never go back.

 

How To Eat Low Carb On A Budget

low carb gro

"I'd love to eat low-carb but I don't think I can afford it!" Have you thought this before? I know I have heard it before.

The benefits of a low carb diet are clear, but many people are put off because they think that a low carb diet has to be expensive. The truth is, eating low carb doesn't have to break the bank. You don't need to buy expensive foods or ingredients! In fact, you can eat delicious, healthy, and inexpensive meals every day. Read on to learn more about how to eat low carb without blowing your budget. 

Plan For Success

The most important part of eating low carb on a budget is the planning. Having a clear plan every week saves tons of time and effort. Start by browsing the weekly sale ad from your local grocery store to see what's on sale. From there, you can sketch out a meal plan for the week, based around those nutritious and tasty ingredients. You should be able to easily plan how much it will be for daily breakfast, lunch and dinner (or if you practice intermittent fasting, that's even easier!). Always plan to have a few extra snacks on hand, as this can help stop you from splurging on expensive, last minute treats.

If you have more than one local grocery store, compare prices. It may be worth the extra few miles of driving if you can save some serious money on food. If one store has free-range eggs on sale and the other has a sale on chicken, don't hesitate to stop for both.

One of the most helpful things you can do is put a few hours aside each week (maybe on the weekend) to map out your plan. During this time you can:

  • Plan out your grocery shopping.  After looking at your local store's weekly ad, write out a detailed list of everything you need to buy. Armed with a list, you'll be less likely to splurge once you get to the store.

  • Map out your meals for the week. Know what you'll be having for dinner each night of the week. Plan quick and easy meals for your busiest nights, and be sure that you know what you'll be packing for lunch during the weekdays. 

  • Prep foods you know you'll be using. You can pre-chop veggies, cook meat, and make soups or stews ahead of time. Keep pre-portioned meals in the fridge, so when you're hungry you already have a delicious low-carb meal on hand. Portion out snacks like nuts into containers or bags so you know you won't overindulge, and you'll always have something to grab when hunger strikes. When all your food is ready and on hand, you won't have any excuse to grab expensive takeout. 

Strategize Your Shopping

When you head to the grocery store, make sure you optimize your time and money. There are a few tricks to keep in mind to really stretch your grocery budget. First, make sure you head to the store with a list and don't stray from it. If you see something that you use a lot of on sale for a good deal, stock up and freeze it for later use. 

On a low-carb diet, you most likely don't even need to venture into the aisles of the store – you can just stick to the perimeter. That's where the most healthy, least processed foods are waiting. Fruits, veggies, meat, cheese, eggs and other staples are easily accessible, and you won't be tempting yourself with expensive, processed foods. 

Protein is Key

On a low-carb diet, your protein sources can be one of the more expensive items at the grocery store, but if you strategize your meat buying, you'll find that buying meat won't necessarily force you to go over budget. 

Often, it's cheaper to buy a whole chicken and portion it out yourself, instead of buying just chicken breasts, thighs, or legs. If you portion out a chicken by hand, you can also save the bones to make nourishing bone broth later. 

Also, try cuts of meat that you haven't necessarily considered before. For example, organ meat is much cheaper (and denser in nutrients) than muscle meat, but so many people are afraid to try it. Liver, onions, and bacon is a fantastic, healthy, and surprisingly tasty meal, and buying cow liver is much cheaper than buying steak.

Produce Power

healthy produce low carb gro

Fresh produce is an important staple in any healthy diet, and while some vegetables and fruits are high in carbs, sticking to lower carb avove the ground veggies will deliver nutrients that can help your body thrive. Look for seasonal veggies instead of buying expensive ones when they're out of season, and don't be afraid to go for frozen vegetables as well. They're just as healthy as their fresh counterpart, and you can be sure that you'll always have healthy veggies on hand in the freezer.

Also, keep in mind that convenience comes at a cost. Many stores have pre-cut veggies available, which makes dishes like stir-fry quick and easy, however, you pay for the prep work. If you set aside prep time every week, you won't need to spend the extra money on pre-shredded cabbage or pre-chopped broccoli.

Buying Smart

Sticking to a budget can be hard, but always buy the best quality that you can afford. Sure, free range chicken, grass fed beef, wild fish and organic produce is higher quality, but it can also be much more expensive, depending on where you shop. But you can always be sure that eating healthy, fresh food, even if it isn't organic, is much better for your body than pizza, soda, fast food, or other processed junk. So don't feel bad about buying the store brand canned salmon instead of the fresh fillets. Splurge on the good stuff when you can, and make the best possible choices when your budget is tight.

Another important thing to remember is to keep it as simple as you can. You don't need fancy cheese or expensive nuts to satisfy you. Grocery stores will upcharge trendy foods like kale because they know it will sell. Turnip greens, spinach, swiss chard, or collard greens are just as healthy, but can usually be found for much cheaper. A simple salad packed with superfoods makes a great meal and can be put together with affordable ingredients. Get familiar with all the different produce options, and how to cook them to make healthy and delicious side dishes. Be adventurous! 

Cooking healthy, delicious low carb meals for yourself and your family can be rewarding, and you'll add an impressive set of recipes to your repertoire. Herbs and spices don't add carbs to your meals and they can bring simple dishes to a whole new level. Buy herbs and spices in bulk, and they'll last you for months.

Final Thoughts

Maybe you've tried a low carb diet in the past without much success, or you got discouraged about how much you were spending. But the truth is, low carb is a healthy choice, and healthy choices are for everyone, not just the wealthy. If you spend some time planning out your meals weekly and get to know all the secrets of your grocery store, you'll find that eating low carb is easier and cheaper than you ever expected. It just takes a bit of strategy, and some creativity to kickstart your low carb lifestyle. 

 

Simple Salad Recipes

You don’t have to be a chef extraordinaire to put together a tasty and filling salad! You might need an easy go to lunch or something to complement your dinner but you’re overwhelmed by all the complicated recipes online. These simple salads are made up of only 5-6 ingredients and feature healthy options for salad dressings that you can make from your own kitchen. If you’ve got a busy schedule this week, try mixing together a larger batch of each salad, double the dressing recipe and set aside the dressing and salad mix in Tupperware to take with you on the go! 

Greek Salad 

Ingredients:

2 chopped heads of romaine lettuce
1/2 sliced purple onion
2 sliced roma tomatoes
1 sliced cucumber
1 cup sliced Kalamata olives
2 tbsp feta 

Greek Salad Dressing:

1/2 cup olive oil 
1/4 cup red wine vinegar
1/2 teaspoon Dijon mustard
1 minced garlic clove 
1 teaspoon dried oregano
1/2 teaspoon salt 
1/2 teaspoon pepper

Walnut & Strawberry Spinach Salad 

Ingredients:

2 handfuls of fresh spinach
1 cup sliced strawberries 
1/2 cup chopped walnuts 
1/4 cup crumbled goat cheese

Balsamic Vinaigrette Dressing:

1/2 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon pepper

Italian Mixed Greens Salad 

Ingredients:

2 handfuls of mixed greens 
1 cup halved cherry tomatoes 
1/2 cup sliced black olives 
1 cup garbanzo beans 
1/2 chopped purple onion

Italian Salad Dressing:

1/3 cup olive oil
1/3 cup white wine vinegar
1 teaspoon lemon juice
1 teaspoon honey
1 teaspoon dried oregano 
1 teaspoon dried parsley
1 teaspoon dried basil
1/2 teaspoon pepper

Also,  try adding your favorite protein to any of these salads and make sure to let us know which is your favorite! 

Photo Cred: Food Network, Cookie+Kate, WeightWatchers

How to Incorporate More Superfoods Into Your Nutrition

Achieving your best health ever a lot easier when you incorporate superfoods into your nutrition. But what are superfoods? Superfoods are considered nutritional powerhouses because they are low-calorie whole foods that pack loads of nutrients into every bite.

Ready to expand your palate? Not all superfoods are as exotic or hard to find as you think! Here are 6 everyday superfoods you should try, plus easy ways you can fit them into your healthy eating plan.

Almonds

Why it’s super: When it comes to weight loss, almonds and other nuts often get a bad rap for their high fat and calorie content. But almonds are a rich source of heart-healthy, unsaturated fats—just be sure to eat them in moderation. Not only are they nutritionally dense, almonds are a good source of fiber and protein, plus minerals, like iron, magnesium, and calcium.

How to enjoy it: Grab a small handful (about 100 calories) and pair them with a serving of dark chocolate for a delicious afternoon snack. Or try sprinkling slivered almonds over your salad for a crunchy alternative to croutons.

 

 


Kale

Why it’s super: Kale is a cruciferous vegetable that’s bursting with nutrients. In fact, kale is more nutrient-dense than nearly any of other whole food. It’s packed with antioxidants like carotenoids, flavonoids, and isothiocyanates, which may lessen the risk of certain cancers. It’s also a fantastic source of vitamin A for eye health, fiber for a healthy gut, and omega-3 fatty acids for blocking inflammation in the body.

How to enjoy it: Serve sautéed kale with caramelized onions as a side dish for dinner. Or liven up lunch by tossing raw kale into your salad. 

 

 

Apples

Why it’s super: Crunchy, delicious, and easy to munch on when you’re on the go. What’s not to love about apples? They’re chock-full of antioxidants and other health-promoting nutrients that help the body to fight inflammation and many chronic diseases. Eating the fruit whole, rather than juiced, can aid in blood sugar control and may lower the risk of developing type 2 diabetes. Plus, they contain soluble fiber, which promotes weight loss because the stomach will feel fuller for longer.

How to enjoy it: Eat whole as a hand fruit or add apple chunks to your fruit cup for a savory snack. You can also pair apples and cheese as healthy party appetizers.

 

 

 


 

Garlic Cloves

Why it’s super: Garlic is often used to make prepared foods taste better, but it has also been used as a plant-based medicine for thousands of years. Garlic contains bioactive sulfur compounds that have the potential to fight certain cancers, such as those in the breast, stomach, or colon. It can also be used to treat metabolic diseases like diabetes and cardiovascular diseases like arteriosclerosis and hypertension.

How to enjoy it: Purée fresh or roasted garlic cloves and add them to homemade hummus dips, sauces, and soups!

 

 

Avocados

Why it’s super: Not only are avocados teeming with vitamins and minerals, they may help to boost the absorption of nutrients from other whole foods as well—meaning you get double the health benefits. Avocados are a good source of healthy fats that promote weight loss. And because avocados are a high-fiber fruit, they naturally increase good cholesterol levels (HDL) and lower bad cholesterol levels (LDL).

How to enjoy it: No matter how you take your eggs, add a few slices of avocado to your plate for a powerhouse breakfast. Or try substituting mayo on your sandwich for slices of creamy and buttery avocado. 

 

Dark Chocolate

Why it’s super: A nibble of dark chocolate a day may play an important role in helping the mind age well. That’s because dark chocolate is powered by cocoa flavanols, which promote healthy blood flow and the delivery of oxygen and nutrients to the brain. Better circulation also leads to improved cognitive function and can enhance learning, memory, and focus. And good circulation may lower the risk of stroke by encouraging the heart to maintain a healthy blood pressure.

How to enjoy it: As an occasional treat, a square or two of dark chocolate can be a tasty way to indulge a craving without the guilt. You can also mix dark chocolate cocoa powder with Greek yogurt for a high-protein snack that will fuel your body after a workout. 

 

 

 

Superfoods may be good for you, but the magic happens when you make them part of a well-balanced diet. Be sure to eat a variety of fruits, vegetables, whole grains, fats and proteins, and other foods to get all of the nutrients your body needs. How will you work more superfoods into your meals and snacks? Let the community know in the comments below!

 

 

Cauliflower Mac & Cheese by Nourished Balance

When you're first implementing healthier alternatives to your diet and nutrition, you can start to have some serious cravings for those go-to meals you used to make on a regular basis. This is especially true for those comfort foods we crave after a long day, like a big bowl of mac & cheese. This is why we love this recipe here at Boundless Health, it's the perfect healthy alternative to your classic mac & cheese that still satisfies your appetite for something cheesy and delicious. Thank you to Nourished Balance for our favorite "mac & cheese" recipe! 

Cauliflower Mac & Cheese 

Ingredients

  1. 5 cups cauliflower florets, cut into bite size pieces
  2. Sea salt and pepper to taste
  3. 1 cup coconut milk
  4. 1/2 cup chicken stock (or homemade broth)
  5. 2 Tbsp coconut flour
  6. 1 organic egg, beaten
  7. 2 Tbsps Nutritional yeast
  8. 2 cups organic mozzarella cheese

Instructions

  1. Preheat oven to 350. Grease a baking dish with unsalted butter
  2. Place cauliflower pieces in steamer basket, add a pinch of salt. Steam until al dente (not too soft, not too hard)
  3. Spread cauliflower pieces evenly at the bottom of the baking dish
  4. In a saute pan over medium heat, heat up the coconut milk- add a pinch of salt and pepper
  5. Add the broth and keep stirring- then add the coconut flour heat until simmering
  6. Take pan off the heat, add the egg and nutritional yeast to the sauce and stir with a fork until well incorporated
  7. The sauce will thicken- pour over the cauliflower. Add the cheese evenly and bake for 35-40 minutes.
  8. Turn the oven onto broil for 3-5 minutes to get a nice brown coloring on top.

And don't forget to eat mindfully so you truly enjoy each bite of this savory meal! 

Forget Weight loss – Focus on Your Health First!

Each month, there are an estimated 4 million google searches about weight loss. 4 million!

 

On the one hand, that is an astounding number. On the other hand, considering more than one-third of U.S. Adults are obese with two-thirds overweight, along with alarming rates of growing obesity within our youth, suddenly 4 million searches seem just about right.

 

Of even greater concern, this growing obesity epidemic has coincided with increasing occurrences of heart disease, strokes, type 2 diabetes, and other chronic diseases.

 

It appears as if Google has yet to solve our obesity crisis. Why not?

 

One study suggests that Less than 3% of Americans are living a generally healthy lifestyle. Less than 3%! That means less then 3% of Americans are:

  • Performing moderate exercise for at least 150 minutes a week
  • Following a healthy diet as defined by the healthy eating index
  • Maintaining a body fat percentage of under 20 percent for men or 30 percent for women
  • Not smoking

 

It’s not lack of information that is most likely the issue. It’s the lack of attention to our behaviors and habits and our mindset regarding a healthy lifestyle.

 

We live in an impatient world that is addicted to convenience. We expect everything, from our food to our information, to be packed in a neat and convenient package for immediate consumption.

 

It is this attitude that has led many who are suffering from obesity to resort to weight loss drugs or dramatic interventions popularized by T.V. shows such as The Biggest Loser.

 

Unfortunately, neither of these options are making our society healthier.

 

Why?

 

Because weight loss by itself does not equate to better health. And because our health can’t be solved with convenience.

 

Weight loss drugs: Wrong Goal- Wrong Approach

 

Over the course of the last few years, weight loss drugs such as Qnexa, Contrave, & Lorcaserin have hit the market and have seemingly become the solution for many people’s weight loss problem.

 

But, if you dig deeper, these drugs are anything but a solution. Significant side effects, not to mention exorbitant costs, limit their efficacy.

 

Contrave (ranging from $55 to $200 depending on the plan) demonstrated 9% weight loss after 56-weeks with the most common side effect being nausea (did it work by making people feel sick so they ate less? One has to wonder).

 

Lorcaserin, also known as Belviq (starting at $213), also showed modest results. In its main study, only half of the subjects taking the drug lost more than 5% of their body weight. Once the drug was stopped, most regained the weight. The main side effect again was nausea, along with headache and dizziness. Are you seeing a pattern?

 

Lastly, a panel of FDA advisors recently voted against the approval of Qnexa. It showed a modest 5% weight loss and showed increased depression, trouble concentrating and suicidal thoughts. Hardly a path to health.

 

One of the biggest problems is that these drugs aren’t changing anyone’s behavior toward food. They aren’t changing habits or mindsets. Instead, they’re applying a band aid to the problem, creating a reliance on the drug, and ultimately helping the drug company shareholders more than your health.

 

What else can we do if drugs aren’t the answer? Unfortunately, some have taken it even further to create a surgical form of bulimia. The AspireAssist is a pump that is surgically implanted into the stomach so that you can drain out what you just ate. The studies show that it can help you lose weight. No question about it. But what about your nutrition, vitamins, energy, and quality of life? Apparently, those are less important for some.

 

These weight loss drugs and surgeries are a direct contradiction to the development of healthy habits. Habits that create and maintain our health. It may not be easy to adopt these habits, but easy rarely leads to the best results.

 

Where can America learn the healthy habits that will produce results?

 

The biggest loser? It’s society that loses

 

The T.V. show The Biggest Loser has caught the attention and hearts of the American public for years. Watching men and women shed pounds along with witnessing the emotional hurdles they overcome is a powerful representation of overcoming health struggles.

 

But there’s a lot of the story that isn’t displayed on the television screen.

 

Contestants are losing weight and following strategies that aren’t kind to their metabolism and aren’t likely to succeed in the future. Astudy done on contestants from season 8 of the biggest loser found the majority regained most or all of the weight, and they showed a significant slowing of their resting metabolism. A slower metabolism makes it that much harder to keep the weight off. In essence, their own bodies were fighting against their efforts to lose weight.

 

Here’s a more sustainable alternative

 

If weight loss drugs and rapid weight loss programs aren’t the answer, then what is?

 

  1. Focus on your entire lifestyle, not just one part

 

We frequently hear about nutrition and exercise, but paying attention to factors such as sleep and stress levels will pay huge dividends with your health and weight loss as well.

 

When your body does not respond well to stress, the increased cortisol and adrenaline hormones sabotage your weight loss efforts, and negatively impact your overall health.

 

A regular mindfulness or meditation practice is the first step in correcting your body’s reaction to stress. Over time, your stress hormone response will diminish and your body will more efficiently lose weight and restore health.

 

The same applies to sleep. A poor night’s sleep is one of the best ways to sabotage our health or weight loss goals. It creates an imbalance in our leptin (I’m full hormone) and our Ghrelin (I’m hungry hormone), thus tricking our body into feeling hungry. That usually results in snacking on nutrient-poor, processed, high-carb foods. In short, a recipe for disaster.

 

  1. Commit to consistent activity

 

This doesn’t mean exhaustive boot camps or rigorous workouts for hours each day. Don’t get me wrong, those are great too. But they are not the only goal. Instead, focus on being active in your daily life.

 

In his book, Blue Zones, Dan Buettner identified the most common habits in societies where people live the longest. Guess what? They didn’t do triathlons or run marathons. Instead, they made regular physical activity a consistent part of their lifestyle.

 

If you can do that and still get your boot camp workouts done, fantastic! If not, don’t let perfect be the enemy of good. Develop the habits that will keep you moving. Start gardening, walk to do your errands, take the stairs. You have heard these before, now you just need to start doing them.

 

  1. Be okay with losing weight slowly

 

Slow and steady truly does win the race. Rapid, extreme weight loss disrupts our hormones and can create long-lasting metabolic changes that counteract our intentions in the future.

 

Focusing on healthy habits instead of weight loss ensures that your body does not react in a counterproductive way. Slow and steady is less likely to trigger deleterious hormonal and metabolic shifts within your body. And most importantly, slow and steady is more sustainable for the long term.

 

  1. Reframe your goal

 

If you want to lose 20, 50 or 100 pounds, this can be an overwhelming task.

 

To lessen the psychological toll of such a task, it’s better to break it up into mini goals and get small wins along the way.

 

Small victories can still have health benefits.  For example, 5% weight loss in obese individuals results in improved insulin sensitivity, an important factor for diabetes, heart disease, and dementia.

 

The small wins can add up to big wins, and the ultimate goal becomes less onerous and stressful.

 

Conclusion

 

If weight loss is your goal, stop and ask yourself why. Especially if you have considered weight loss drugs or intensive rapid weight loss programs. Take a moment to think about the difference between weight loss and health.

 

Being skinny but also stressed out and with a disturbed metabolism doesn’t sound like much of a victory.

 

Commit to healthy lifestyle habits, embrace them as part of who you are, and watch the weight steadily fall away. Slow and steady wins the race to your health.

Understanding Health Fads: Juice Cleanses

It’s hard to say when the juice cleanse craze began, but it’s definitely still here and probably not going anywhere soon. Whether it was the early 90s, or in the 2000’s when the internet started pouring out endless health tips, juice cleanses were deemed as the best way to “detox” and “lose weight fast”. Celebrities churn out endorsements for different juicing brands and you can even purchase pre-made juice cleanses sent right to your door step. The question is, are juice cleanses really a benefit to our health?

Let’s break down the two health claims that come from juicing and why they might not be so accurate…

Juice cleanses claim to act as a detox, a method to rid your body of toxins and reset itself to a healthier state. But what your body is actually detoxing from during a juice cleanse might be many of the essential nutrients we need for our body to properly function.

By only consuming fruit and vegetable juice we’re actually stripping out vital vitamins and minerals we need such as Vitamin D, E and B-12 that help power our metabolic functions, such as converting our food into glucose and energy.

And even though fruit and vegetable juices do contain many healthy vitamins such as Vitamin C, A & B, these vitamins need to work in conjunction with other foods to be best absorbed. Removing good fats from your diet prevents your body from processing those potentially healthy vitamins. In the end, you’re wasting your body's chance to absorb these great vitamins by restricting yourself to just vegetables and fruits and eliminating other valuable elements in your diet such as nuts, seeds and, yes even coconut oil (yes coconut oil can be part of a healthy eating pattern!)

Also, it’s important to note our body has its own detoxifying functions to keep you healthy and rid your system of anything it doesn't need. This is what your kidneys, liver and GI tract function as, organs that help rid our bodies of harmful substances. Keep those organs happy and healthy with a well-balanced eating pattern full of real foods and you should be fine functioning with just your own internal detox system!

The second biggest promise a juice cleanse offers is the opportunity to lose weight – fast. In a sense, this claim might actually be true because you are in fact reducing your daily calorie intake, sometimes to as low as just 1000 calories a day. However, if you're looking for a long-term weight loss solution, a juice cleanse will do anything but that for you.

The quick weight loss from a juice cleanse comes predominately from the loss of water weight because as your body is starved for calories it will turn to its stores of glycogen for energy and as your glycogen is depleted so is the water attached to it. So rather than any true fat loss being accomplished, your body is only losing the grams of water in the glycogen that it is burning to keep you functioning on the few calories you’re ingesting. Once you end the juice cleanse and return to your regular diet, your glycogen stores will quickly be replenished, along with the water attached to them, returning you to your initial weight.

If you really want to lose weight fast, you are better off with a fasting mimicking diet full of healthy fats and low carbohydrates. This helps you metabolize your own fat stores rather than burning through your stored glycogen. But even then, short term weight loss is not synonymous with health! In fact, it is usually quite the opposite.

In the end, a juice cleanse won’t deliver on either of its promises, and it will also lead to unpleasant side effects such as headaches, nausea and mood swings on top of faltering energy levels (usually from the lack of fiber and protein in your diet). As you can imagine, these side effects will only slow you down on your path to better health.

It might be appealing to consider a diet that promises to change your life in just 3-5 days, but with a juice cleanse not only is the change short lived, it’s not of considerable benefit to your overall health. To really make a lasting impact on your health, there are no short cuts. So don’t believe it when someone tries to sell you one.

Instead, make a long-term commitment to your health. Implement daily lifestyles that will help you feel better and be better. That involves smarter decisions around nutrition, exercise, mindfulness and more. To learn more and get practical tips on how to accomplish this, consider taking the first step to achieving your best health ever with the Boundless Health Program.

 

Don’t Invite Me to Your Dinner Party

Don't invite me to your dinner party.

 

Seriously. Don’t do it.

 

If you do, you may feel like I am judging you. Like I am watching your every move, critiquing and grading you.

 

I am not, of course. I wouldn’t think of doing that. But that is how many people feel. Whether it's the third course of the meal when you're already full, or any talk of dessert after you just ate the delicious third course, I can sense the glance in my direction to see how I respond.

 

And don’t get me started on your third beer or third glass of wine or the amazing homemade Challah bread. You feel like I am watching and judging.

 

At first, I was a little disturbed by the perception. Can’t I just be another friend at your dinner party? Can’t you just see me as Bret, and not as Dr. Scher?

 

But now I realize it's a sign of success. Success that you are starting to get the message. Success that you are starting to realize all the unconscious decisions that go into preparing a meal and hosting a party, and you are starting to make them more conscious.

 

Recognizing the automatic lifestyle decisions and giving them serious thought is a tremendous improvement for our lifestyle and our health.

 

That doesn’t mean we cannot indulge on occasion. You can still serve dessert, even if I am at your dinner party. You can still prepare more food than anybody needs to eat, including the homemade Challah.

 

But now you can do it consciously. Not because it is what you always do, or what you think your guests expect. You can do it knowing that it is a special occasion, a rare splurge that you intend to enjoy with your friends (and me, if I am invited).

 

Remember it's not about being perfect. It's about being better every day, every week, every month, every year. So, go ahead and enjoy your life. Indulge on occasion. Just understand that your path to health is an everyday path. Be present, and be aware of your decisions. Strive to be better.

 

And please keep inviting me to your dinner parties. I promise to behave.

 

Thanks for reading.

 

Bret Scher, MD FACC

Cardiologist, author, founder of Boundless Health

www.DrBretScher.com 

 

 

 

Bret Scher, MD FACC

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