The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate in...
Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...Tell Me More
Tracking your macronutrient intake is a surefire way to lose weight. Unfortunately, the process of tabulating fat/protein/carb grams for everything you consume has, in the past, been so time-consuming and frustrating hardly anyone has the patience or time to be so diligent.
Lucky for us, the folks at The Daily Plate agree – which is why they have created a free website that simplifies this process! Register yourself at the Plate and search for the foods you eat on a day-to-day basis. Worried your eats won’t be on there? No need! The Daily Plate has over 100,000 food items from which to choose, and are adding more every day. Whether you’re eating generic foods like apples, or brand-specific items like Bird’s Eye Frozen Peas, you can be certain you’ll find it in their food database.
Once you have selected what you’ve eaten, The Daily Plate automatically does the math for you and lets you view the total amount of fat, protein, carbohydrates and calories you have munched so far.
The uses of The Daily Plate don’t stop there, though. In addition to keeping an online food journal, there are other features: a calorie counter, a fitness log, and a way to keep track of your water intake. You can even input your weight goals, as well as receive advice and guidelines on how to see those goals through. Start watching what you eat with this free online tool, and start seeing results. It’s comprehensive, fast, and you don’t have to have an I.T. department to figure out how to use it. Try it out for yourself today!
You’re still here? Go eat these foods!
Okay, we cringe a little bit at the word “superfood”. No food wears a cape. Still, there are foods that pack major nutritional punch.
A few of our top picks:
1. Berries, because…
– Blueberries are best, but blackberries, raspberries, cranberries, strawberries and bilberries are all excellent
– They contain antioxidants called anthocyanins
– They fight infections (especially urinary tract infections)
– How much: 1/2 cup whenever you like
2. Fish, because…
– Choose deep-‘n-cold-water fish like salmon and red tuna
– Northern Pacific is better than Atlantic (less pollution)
– You can’t get enough Omega-3 fatty acids
– How much: twice a week, or more, plus an Omega supplement
– Remember: Don’t fry or bread it!
3. Dark, Leafy Greens, because…
– Pick spinach, kale, bok choy, chard, dark lettuce
– Greens contain beta-carotene, C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants.
– Greens reduce your risk of diabetes because they’re easy on your insulin response mechanism. In other words, they won’t give you a sugar rush, jelly belly, or mood swing.
Look for more heroic foods soon. No spandex tights – we promise.
[tags] greens, spinach, kale, bok choy, chard, vitamins, antioxidants, phytochemicals, nutrients, magnesium, iron, folate, beta-carotene, omega-3’s, fish, salmon, red tuna, berries, anthocyanins, superfoods [/tags]Read More
Lying, Twisting and Manipulating: The Statistics Game Drug Companies Play Faced with high insurance rates, long hours, endless paperwork, and high-pressure demands, doctors don’t have an easy time of it. If you’re blessed enough to have a thoughtful, proactive, cautious M.D., let them know, by all means. Doctors are inundated with free drug samples, bonuses and perks from Big Pharma, and even the most well-intentioned practitioner can face dilemmas. Case in point: even the most careful doctors are getting misleading information from many medical journals. It’s one of the most serious problems facing healthcare and medicine today. Scientists and medical experts are expressing increasingly loud concerns about the ethical standards of medical publications. Some journals and publications have essentially become an extended limb of advertising for drug companies. The problem isn’t just in the expensive pharmaceutical ads that provide a means of financial survival for scientific and medical news publications. Many of the studies themselves are funded directly by pharmaceutical companies, making the journals de facto supporters of such companies. Or, doctors participating in the studies also serve positions in various companies. It’s troubling enough that independent news sources, supposedly impartial and peer-reviewed by other scientists and medical experts, are vulnerable. But even government agencies aren’t immune. The CDC, FDA and NIH have all faced huge criticism in recent years for obvious conflicts of interest. How is Big Pharma getting away with this? Simple: we let them. Here is what frequently occurs: For starters, when companies fund studies of their own drugs – big shock – there are almost never unfavorable results. When there are, they’re simply omitted, or a new study is funded. A fairly recent review found that when a study is funded by the company producing the drug, positive results happen four times more often than when impartial studies by independent researchers are conducted. According to the Public Library of Science, an impartial public access resource (check it out in my Daily Reads at right), “between two-thirds and three-quarters” of the studies reported in the top journals are paid for by pharmaceutical companies. According to the Library, companies aren’t bold enough (or unwitting enough) to skew the results. They simply ask questions they know will yield the “right” results. How convenient. Another problem: even though journals are usually reviewed by colleagues, if companies are using the same study again and again, but presenting it in different ways, editors have no way of knowing. Editors try to maintain strict ethical integrity, but it can be next to impossible to know the origin, conflicts or “right questions” involved in some studies. Before I started Primal Nutrition, I served a stint as an editor of a large national health magazine, and I certainly empathize with editors – as my staff knows all too well, information is always changing and getting to the truth is a ceaseless quest that demands constant vigilance. Of course, the truth is worth it. The stakes – Americans’ health – are too high. Clearly, this is … Continue reading “Bite Me, Big Pharma”Read More
Apples are asking what I think about bread. The short answer: not very much. But this is an ongoing issue worthy of some debate, so let’s get it started:
In general, the best source of carbohydrates is a vegetable, not a grain (unless you are an athlete, in which case, you’re probably just trying to consume as many calories as possible).
Among other things, grains contain lectins, a mild toxin (is there such a thing as a mild toxin?). Technically, grains don’t “want” to be your next meal. They didn’t really evolve to be our food source – we humans exploited them when we figured out how easy they were to grow. Consequently, they’re in everything – especially processed foods – because they’re cheap and can be made into just about anything, from sauces to syrups to candies to side dishes.
It’s not for nothing that our ancestors ate only flesh (meat and fish), nuts, roots, fruits and berries, and grabbed at wild greens for fiber. In fact, there’s a whole dietary movement – sometimes called the Caveman diet, sometimes the Paleo diet – we cautiously subscribe to (I’m uncomfortable with extreme diets, though I also am uncomfortable with how we define “extreme”!) Why? Grains are a relatively new thing for humans, and the evidence increasingly points to the notion that this isn’t a good development. If you’re into learning more, check out our Carbs category.
I recommend that you stick to zero grains a day. On the whole, I stick to vegetables for my carbs – I just don’t really “do” carbs. Vegetables have far more vitamins, fiber and minerals than grain-sourced carbohydrates, and they are much lower in calories, giving you room for protein and vital fat. Vegetables also keep your blood sugar levels at a healthy, low level, so you don’t start pumping your pancreas to death.
Scientists point out that the human body was designed to subsist on a mixture of fresh vegetables, good fats (from nuts, fish, oils, and meats), and protein (from fresh meats, beans, a little dairy, and fish). Add in plenty of water, occasional fruit, and you’re set. On the whole, avoid the processed, unnatural, refined, sugary stuff. Try it for just one week and you’ll notice a big difference – really.
[tags] caveman diet, paleolithic diet, paleo diet, no-grain diet, sugar, blood sugar, grains, fiber, paleodan, anthropology [/tags]Read More
Evolution is all about adaptation – to the environment, to circumstances, to stress and even (or especially) to food. In this context of adaptation, it’s truly amazing how “inventive” the human body has become in finding novel (and perhaps heretofore uncontemplated) ways to repair damage we do to ourselves through our diets and other lifestyle indiscretions. And most of these changes are less than a few hundred years old, which makes the adaptations even more remarkable. Let’s use cholesterol as an example. Cholesterol is actually very beneficial. Among other duties, it’s a necessary component of every cell membrane and it’s involved in hormone production. The body makes about 1400 mg a day just to keep up! Now let’s take a stressful lifestyle (show of hands, please), add in a bad diet and lack of exercise and we get an inflammatory process in the arteries that causes lesions. This inflammation problem is completely unrelated to amounts or types of cholesterol. Nevertheless, the ever-inventive human body adapts to this inflammation sequence by using cholesterol as a band-aid to cover up the lesions until healing can take place – which, of course, almost never happens since the silly human continues to live the same pro-inflammatory lifestyle. Eventually, the cholesterol band-aids harden (sclerosis), narrow the arteries and sometimes break off causing a heart attack. Of course, we blame the cholesterol for all this and embark on a national campaign to rid the body of this important substance instead of focusing on the foods (and other stresses) that promote inflammation in the first place! Now let’s consider fat. For years we believed fat was nothing more than nature’s way of storing extra calories for some future famine. That would be a handy little adaptation in and of itself if that’s all it were. But when you do the math, you see that it doesn’t require a lot of fat to survive or even migrate for long periods. A 165-pound person with only 13% body fat has 21.45 pounds of fat. Being generous and assuming that you need a minimum 3% just to carry on basic survival functions, that leaves 10% or 16.5 pounds of fat to live off. At 3500 calories per pound of fat and 100 calories per mile walking, you’d theoretically have enough fat to survive weeks and migrate several hundred miles. So maybe fat has another purpose, and this is where my friend Art De Vany’s description of fat as a toxic waste site (my words) comes in. Modern humans have so thoroughly altered foods to focus on simple carbohydrates (sugars) that we now consume hundreds of excess grams of it every day. As Art has explained, the body recognizes excess sugar (glucose) as a toxic load – and remember, it doesn’t take a whole lot of it to be excessive – and the body starts the adaptive process of secreting insulin to take sugar out of the bloodstream and deposit it into the muscles. Two problems arise immediately: First, there’s not … Continue reading “Mark Sisson Is Not Afraid of Fat”Read More
Don’t let the spinach scare stop you from getting copious greens in your diet. I recommend trying out chard in replacement of spinach, regardless of the current health scare.
Chard is actually a member of the spinach family, but it is more substantial and greater in nutritional value than regular spinach. I’m always amazed at how inexpensive chard is, too – even the organic variety. For recipes, you’ll find chard’s texture is better than spinach, too – it doesn’t get stringy or mushy.
Chard packs a lot of nutritional density for bone health, so it’s appropriate given our osteoporosis discussion. Chop it up, throw it in any sauces, risottos or stir fries, and enjoy high levels of vitamin K, A, C, iron, calcium, potassium, manganese and magnesium. Chard is also the most fibrous leaf you can eat. Try it out this weekend.
[tags] manganese, magnesium, potassium, calcium, iron, vitamin A, vitamin C, vitamin K, sources of vitamins and minerals, plant sources of iron, swiss chard, fiber, green vegetables [/tags]Read More