Ultrametabolism: The Carb Myth- Ch. 4 Part 2

Dear Class,
   We had a wonderful class Monday night!  It is so encouraging to my heart to see your interest and your practicing the things we are learning and being encouraged in your own lives as you see positive changes in your health.  One of our members lost six pounds, not eating perfectly, but  by applying the principles that Dr. Hyman lays out in Ultrametabolism of eating whole, unprocessed foods, and staying away from refined carbohydrates and bad fats.  We began our class with a devotion and the Scripture was such an encouragement to me…“Is there anything too hard for Jehovah?”  Gen. 18:14.  We all have “mountains,” in our lives…desires, dreams, it may be lifelong struggles with our health, that seem impossible for even GOD to overcome.  I sure do have these struggles…but GOD reminded us once again through HIS word that nothing is too hard for HIM, and these struggles, are opportunities for HIM to display HIS mighty power through our lives.
Streams In the Desert for Nov.5
“Is there anything too hard for Jehovah?” (Gen. 18:14.)
Here is God’s loving challenge to you and to me today. He wants us to think of the deepest, highest, worthiest desire and longing of our hearts, something which perhaps was our hearts, something which dear to us, yet which has been so long unfulfilled that we have looked upon it as only a lost desire, that we have looked upon it as only a lost desire, that which might have been but now cannot be, and so have given up hope of seeing it fulfilled in this life.
That thing, if it is in line with what we know to be His expressed will (as a son to Abraham and Sarah was), God intends to do for us, even if we know that it is of such utter impossibility that we only laugh at the absurdity of anyone’s supposing it could ever now come to pass. That thing God intends to do for us, if we will let Him.
“Is anything too hard for the Lord?” Not when we believe in Him enough to go forward and do His will, and let Him do the impossible for us. Even Abraham and Sarah could have blocked God’s plan if they had continued to disbelieve.
The only thing too hard for Jehovah is deliberate, continued disbelief in His love and power, and our final rejection of His plans for us. Nothing is too hard for Jehovah to do for them that trust Him. — Messages for the Morning Watch.
     I also included a video I watched earlier in the week about the lives of ordinary men and women that GOD used in impossible ways to bring others to know CHRIST…I want to be someone that GOD does the impossible through, and bring others to know CHRIST.  I know you do to!  LORD, help us to live lives that are surrendered to YOU in every situation.  Fill us with your HOLY SPIRT and use us to fulfill all YOUR plans and purposes when YOU made us in our mother’s womb.
Ultrametabolism: Dr. Mark Hyman, Ch. 4, Part Two
Good Carbs are Used for Harmonious Sugar Metabolism, Bad Carb Wreaks Havoc with                   
Sugar Metabolism Resulting in Insulin and Insulin Resistance known as (Metabolic Syndrome)
Carbohydrates are the source of sugars in our diet-the major source of energy.  The company they keep determines the effect of the sugar on our metabolism.  If they are all along like in a soda, they are very harmful to our metabolism.   If they are in good company like beans, along with fiber, vitamins, minerals, and phytonutrients found in whole, unprocessed foods, they have beneficial effects and help us lose weight and keep it off. Sugar, found along in the diet are harmful because they enter the bloodstream quickly, starting a dangerous cascade of molecules that promotes hunger and weight gain, while those in good company enter your bloodstream more slowly, stabilizing your metabolism.
When you eat sugar of any kind, the pancreas produces a master metabolism hormone called insulin.  Insulin’s job is to help sugar get into your cells.  Once it gets into the cells, it can be turned into energy by your mitochondria (the energy burning factories in your cells).   GOD designed insulin to help us use the sugar we eat, or store it for later use.
When it’s working right, the interaction between our insulin level and sugar is a finely tuned machine.  We eat sugar and the pancreas produces just enough insulin to metabolize it.  Later as we eat a little more sugar, the same thing happens again.  It is a smooth harmonious cycle that GOD designed our bodies to carry out without our slight awareness.
However, problems occur when there is too much sugar in the diet…especially sugars that are quickly absorbed.  Our insulin levels become elevated, and we can become resistant to the effects of insulin and need more and more to do the same job.  This insulin resistance has very serious health implications as well as a direct impact on our appetite.
Insulin Resistance is much like a drug addiction.  When we are addicted to a drug, we develop a tolerance to it and need more and more to produce the same effect.  When you consistently have high level of insulin in blood stream, you develop a tolerance.  Our body tissues no longer respond normally to the hormone, so our pancreas produces more of it, elevating our insulin levels more in an attempt to overcome this resistance. It becomes a vicious cycle…when we have more insulin in our blood than we do sugar, our body tells us to eat some sugar to even out the balance.  However, when we wat the sugar, it causes our insulin levels to go up even more, causing us to want more sugar and the cycle goes on and on.   In the meantime we are storing all the excess sugar as fat, slowing down our metabolism, promoting heart disease, dementia, and cancer.  This is known as Prediabetes, or metabolic syndrome, insulin resistance, and syndrome X.  We will learn more in chapter 9 how this has a direct impact on our ability to lose weight.
http://www.naturalnews.com/037837_obesity_insulin_resistance_metabolic_syndrome.html I can tell you my doctor in Texas told me a long time ago i needed to go to bed by 10:00 p.m.  and my husband has told me the same thing…interesting this is part of my problem.

 Another email i received from Life Extension, http://www.lifeextension.org  this past week said that lifting weights helps reduce metabolic syndrome.  Last year I was working with a nutritionist  as i told him i wanted to get off the IV’s i’ve been having to take for several years for nutrition.  He had me work with a personal trainer lifting weights to help me.  He had me measure my sugar levels, and to my surprise i was close to being prediabetic.  In fact, one doctor told me that she puts her patients on medicine when their numbers where as high as mine.  I  was surprised because, except for the refined, healthy carbs i was eating, like gluten free crackers, organic gluten free cereals, I   have tried to eat a healthy, mostly organic diet for years with very little sugar.  Dr. Soto recently explained to  some other factors contributing to the insulin resistance, as he checked my hormone levels.  Hopefully, with continued detox of my liver, and eventually heavy metals, balancing my hormones, getting some iodine in me ( i am severely depleted), and getting my nutrient level back up, i will be able to absorb the nutrients i need to without having to  supplement with IV’s.  One thing he explained and i’ve heard Dr. Sherry Rogers say is that the toxins take up the same receptor sites as  the nutrients.  If I have heavy metals, plastics, etc at those receptor sites, i’m not going to be able to take in the nutrients i need to….when you are insulin resistant, you aren’t able to take in the sugar to help your mitochondria produce the energy it needs so back to working out with weights for me:).

Lifting weights lowers metabolic syndrome

United Press International

10-25-12

People who lift weights are less likely to have metabolic syndrome — a cluster of risk factors linked to heart disease and diabetes, U.S. researchers say.

Peter M. Magyari and James R. Churilla of Brooks College of Health at the University of North Florida in Jacksonville, Fla., said people with at least three out of five risk factors — large waist circumference, more than 40 inches for men and 35 inches for women; high triglyceride levels; reduced levels of high-density lipoprotein cholesterol, or “good” cholesterol; elevated blood pressure and high glucose levels are considered to have metabolic syndrome.

Magyari and Churilla analyzed data from the 1999 to 2004 National Health and Nutrition Examination Survey, an ongoing, nationally representative study of health risk factors.

In the survey, respondents were asked whether they lifted weights; the responses were analyzed for association with the presence of metabolic syndrome.

The study, published in The Journal of Strength and Conditioning Research, found after adjustment for demographic factors, lifting weights was associated with a 37 percent reduction in the odds of metabolic syndrome.

Of the 5,618 U.S. adults who had fasting blood samples for analysis, 8.8 percent said they lifted weights. Lifting weights was about twice as common in men than women: 11.2 versus 6.3 percent, the study found.

Copyright United Press International 2012

Important thing to know now is the type of carbohydrates we eat have a direct impact on how quickly and to what degree we develop insulin resistance.
Different type carbs turn into sugar at different rates…when your body is flooded with sugar, our insulin levels spike and it drives us down the road to insulin resistance much more quickly.   Certain carbs burn more slowly.  It takes them longer to turn into sugar so our insulin levels stay more consistent over time.  This is a much healthier way to eat, and it keeps our metabolism running optimally.
Glycemic Load: The Key to Eating the Right Kind of Carbs for a Healthy Metabolism:
Glycemic load measures the real response of your blood sugar and thus your insulin level to an entire meal.  It is the effect a total meal has on your blood sugar.  It takes into account all the factors, including the effect that mixing carbs, fats, protein, and fiber has on your metabolism.
Eating meals that have a high glycemic load means that the combination of foods that you eat will cause all the carbs in the meal to be absorbed very rapidly and raise your blood sugar just as rapidly.  A low glycemic meal contains a combination of foods that either don’t have many carbs to begin with or the carbs are absorbed slowly and don’t lead to the rapidly rising and high blood sugar levels that promote obesity and aging.
Ex. of high glycemic load: spaghetti with tomato sauce, garlic bread, and iceberg lettuce side salad.Not good for you if you want to lose weight or stay healthy.  It’s heavy in carbs that turn into sugar in your body immediately.  Eating white bread along with pasta is like adding a tablespoon of sugar to a cola.
Example of low glycemic load meal that is high in carbs:  chili beans with a side of fresh steamed vegetables drizzled with olive oil and balsamic vinegar. Beans are very high in carbs but have a very low glycemic load because of all the fiber.  Add to this a side of fresh veggies, and you have a meal very high in carbs but a low glycemic load.  Why?  Beans contain a tremendous amount of fiber, that slows down the rate which the carbs are absorbed.   This has tremendous health implications.  These carbs burn long and slow inside your body, allowing it to harmoniously generate insulin and digest these sugars at a healthy slower rate without triggering the metabolic signals that promote hunger and weight gain.
   Dr. Hyman says that judging the glycemic load is largely common sense….yet we don’t always make the best choices, and our appetite spins out of control as we eat high glycemic meals…. taking us down the road to obesity, heart disease, dementia, diabetes, cancer, and early death.
     “The foundations of the nutritional principles and the food recommended in the UltraMetabolsim Prescription are two simple ideas that can guide all your food choices.  These are the glycemic load (GL) and the phytonutrient index (PI).  Eat foods with a low GL and a high PI, and you will ensure a healthy metabolism and optimal health.
Low-GI/High -PI foods:                                              
Vegetables
Fruits
Beans
Nuts
Seeds
Olive Oil 
Whole grains
Teas
Herbs and Spices
High-GL/Low-PI Foods
Flour or flour products
Refined grains (white rice)
Sugar in any form
Processed foods
Junk food
Large starchy potatoes
Note:  Animal products, including animal protein  (meat, chicken, fish, pork, lamb) and fats (butter, lard, etc ) have no phytonutrients and have a low PI, but they are absorbed slowly and don’t raise the blood sugar quickly or very high.  But if you eat only animal fat and protein, you will miss out on the most import and powerful compounds for healing and healthy metabolism known to science:  phytonutrients
The Pima Indians:  A Tale of Two Carbs
Ex. of Pima Indians-very healthy metabolism, think and fit and suffered none of the Western diseases until their diet changed and they became one of the most obese populations in the world, second only to the Samoans.  In one generation they went from eating whole grains, squash, melons, legumes, beans….a diet very high in carbs….to eating “the white menace.”  Their traditional diet was very high in carbs, yet they were low glycemic carbs. It converted to sugar very slowly.  When they changed their diet.to “white flour, bread, pasta, sugar,” they went from eating food that sent messages to balance their weight to eating food that directed their bodies to gain weight and develop diabetes.  These new carbs had a high glycemic load, digested much too quickly, and caused their insulin levels to spike: all these are sings of “bad” carbs.  As a result they went from being a healthy,  amazingly well attuned people to one of the fattest, least healthy people on the planet in a single generation.
What the High Glycemic Load Diet Has Cost the American People
 Our obesity rate has tripled since 1960.  As stated before this was about the same time the concept of a low fat diet started being promoted by the government, food corporations and pharmaceutical industry.  It had a major impact on the health of the American people. Fat was replaced with high glycemic load carbs.
For the first time since the industrial revolution, the life expectancy of the average American is declining despite all our medical and health advances.  It is directly related to the increasing rates of obesity.  Obesity will take 9 years off the life of the average person.  Today two thirds of our population is overweight and obesity will soon overtake smoking as the single greatest cause of death in the country.
The Importance of the Whole Food Diet:  The Secret to Understanding Carbs
One simple most important rule about carbs:  Carbs should come from whole, unprocessed plant foods.  The key is to eat whole, real, unprocessed food, as close to its natural state as possible.  If you’ve been eating mountains of highly processed foods such as candy and crackers and switch to whole, unprocessed foods such as vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, organic, range, or grass fed animal products (poultry, lamb, beef, pork, eggs) and wild, small fish such as wild caught salmon, you will lose weight.  These foods contain an abundance of obesity fighting chemicals, vitamins and minerals that will accelerate your metabolism and plenty of fiber that will slow the absorption of sugar into your bloodstream.
    One important key to the  glycemic load  is FIBER:  It slows the absorption of sugar into the bloodstream?  Brenda Watson, a Digestive Expert that Suzanne Summers hosted recently on her new TV show, recommends that we have 35 grams of fiber a day….that’s huge, and we can’t get that from just eating food.  She recommends supplementing your fiber.  Watch here for a great demonstration of how much we would have to eat daily to get that much fiber….http://www.thesuzanneshow.tv/episode/episode-3-home-green-home/
    Fiber is a powerful substance that has the ability to help us lose weight, lower our blood sugar, and cholesterol, reduce our risk of cancer, heart disease, and diabetes, and reduce inflammation.  It is like a sponge that soaks up fat and sugar in our gut and slows and prevents some of their absorption.  Think of the difference of eating and apple and drinking apple juice.  A high fiber diet lowers the glycemic load of any meal by slowing the rate at which the sugar you are eating is digested, improving your metabolism.  It takes your body much longer to digest beans full of fiber than to digest pasta full of quickly digested sugars.
People who eat more fiber lose more weight and lower their  insulin and cholesterol levels and clotting factors….
Summary:
     We don’t have to worry about fat and carbs anymore…we can eat a high fat and high carb diet as long as it has both a low glycemic load and high phytonutrient index.  Choose a whole, unprocessed foods full of fiber, antioxidants, vitamins, minerals, phytonutrients, and healthy fats and Dr. Hyman guarantees we will see results.
  •  Carbohydrates are the single most important food we can eat for long term health
  • Low carb diets are no more effective in causing weight loss than low fat diets are
  • Most good carbs come from whole plant food.  The key to eating good cabs is eating whole, unprocessed food.
  • Plant foods  are filled with important phytonutrients that can’t be replaced by any other food
  • all terminology related to low carb craze is outdated:  Just need to focus on the glycemic load of your meals
  • Stick to carbs that have a low glycemic load, and you will feel healthier and lose weight faster.
  • Eating food that is quickly turned to sugar by the body is stressful and increases adrenaline and cortisol which causes you to gain weight
  • Eating food that quickly turns to sugar also makes you eat more and gain weight because it produces more insulin, which signals your brain to eat more
  • The secret of choosing the best carbs to eat is to choose many whole, unprocessed foods
  • Unprocessed foods have much more fiber than do processed carbs
  • Fiber is the secret key to a diet with a low glycemic load.

Please get the book Wheat Belly  by Dr. William Davis.  Dr. Katherine Henry, Texas Institute of Integrative Medicine in Richardson, Texas recommended it to us, and it is very convincing why you want to leave wheat out of your diet, even if you don’t have any gluten sensitivities.  The wheat has been changed thousands of times in the past 70 years to make it profitable…and it’s wreaking havoc with our health in so many areas and it’s making us fat!   This book goes right along with not eating refined carbohydrates, even whole wheat bread.  Please get a copy and read it!

Be sure and check out all these episodes from the Suzanne Show :  They have GREAT information to bring healing to stubborn problems many of us have lived with for years….
http://www.thesuzanneshow.tv/episodes/ Episode 5-Renew life H.O.P.E. forumula-and Probiotics

Episode 4- Omega 3’s for Healing Leaky Gut!  Where to get it, how much, etc.  …You need 3000mg of Omega 3’s every day to heal our gut.

Great information from Dr. Russell Blaylock about how our foods and pesticides are making us sick….just backing up what Dr. Hyman says, the importance of eating organic, whole foods, and grass fed, organic meat. Frankenfoods and Pesticides,” Destoyers of Your Health” Dr. RussellBlaylock-http://w3.newsmax.com/newsletters/blaylock/issues/gm1112/blaylock_gm1112_101.pdf

Another great resource from Susan Irby, the Bikini Chef:
Hi Mitzi,
I have a Prepare your Pantry guide in my Substitute Yourself Skinny cookbook. Do you have that one?
God bless you all and let me know what questions I can help you answer!
With gourmet wishes,
SusanShop http://www.thebikinichef.com for kitchen gifts & accessories  Download FREE podcasts of Bikini Lifestyles Radio  Sent from my iPhone
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One thought on “Ultrametabolism: The Carb Myth- Ch. 4 Part 2

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