Here are the notes from this past weeks Tuesday evening meeting of our Ultrametabolism Class, including our devotion, notes from UltraMetabolism by Dr. Mark Hyman, and a one day seminar on Dental/ Whole Health Care by a Biological Dentist from Franklin Tennessee…be sure and check out the websites i’ve included at the end. These notes are packed with WORDS to live by for our spiritual health and physical health. I hope you will take time to read them as you can and join us for our next class Tuesday evening at 6:30 p.m! If you have EVER struggled with insulin resistance, metabolic syndrome, or diabetes, be sure and read these notes and the first part…https://hisgraceissufficienthealth.com/2013/01/30/ultrametabolism-control-your-appetite-harness-your-brain-chemistry-for-weight-loss/ These principles will truly help you stabilize your blood sugar, and get you on the road to healing your body. Dr. Sherry Rogers has out a new book…How to Cure Diabetes! Check it out at www.prestigepublishing .com.
GOD bless you,
Ultrametabolism Ch.9 Part 2 Harnessing Your Brain Chemistry for Weight Loss
Balance Your Glycemic Load
ALL Carbs are not bad!!! In fat, they are probably the single most important food in our diet, according to Dr. Hyman. We just weren’t made to eat the highly processed carbs, such as chips, most breads, rolls, cereals, cakes, pies, cookies, pasta etc that dominate our diet today. Learning to compose perfect meals means knowing which carbs you should eat and which you should stay away from.
Choosing a diet that has a low glycemic load and is rich in phytonutrients is an important way to control both your appetite and your weight.
Do you remember what the glycemic index is? I confess I had to go back and look on p.46 and 47.
The glycemic load is the effect a total meal has on your blood sugar. It takes into account all the factors, including the effect that mixing carbohydrates, fats, protein, and fiber has on your metabolism.
Typical pasta dinner is heavy in carbs that turn into sugar into your body immediately. Eating white bread with pasta is like adding a tablespoon of sugar to a cola. There is nothing in this meal that is going to slow the rate at which these carbs become sugar.
Another meal that is equal in carbs but turns into sugar slowly is chili beans with a side of fresh steamed vegetables drizzled with olive oil and balsamic vinegar. Beans of any kind are high in carbs, but have a very low glycemic load because of all the fiber. Because of the fiber in the beans slows down the rate the carbohydrates are absorbed, they have a low glycemic load or index.
Eating High Glycemic meals spins our appetite out of control, taking us down the road to obesity, heart disease, dementia, diabetes, cancer and early death.
Eat Foods with a Low Glycemic Load and a High Phytonutrient Index and you will ensure a healthy metabolism and optimal health.
Low-GL/ High Phytonutrient Foods
- olive oil
- whole grains
- herbs and spices
High Glycemic Load/Low Phytonutrient Index Foods
- Flour or Flour products
- Refined Grains
- Sugar in any form
- processed foods
- junk food
- Large starchy potatoes
Choosing a diet that has a low glycemic tend to be:
- higher in fiber which slows down your digestive process, meaning you will feel fuller longer.
- Helps stabilize and balance your insulin levels, decreasing cravings for carbs and sugar thus healing you from insulin resistance and metabolic syndrome
Study done by Dr. David Ludwig of Harvard showed that low fat diets slow your metabolism more than low glycemic load diets do.
Foods that are absorbed slowly ( have a low glycemic load), that are high in fiber, such as whole foods, gains, beans, and nuts, even though they are high in carbs, actually keep your metabolism running faster, burning more calories and creating a harmonious balance of metabolic signals that facilitates a long term weight loss and healthy metabolism.
Eating a low fat diet slows metabolism, eating a low-glycemic load diet increases metabolism.
- Eat more fiber-recommended 30 grams per day
- Avoid sugar
- Stay away from supersugar, high fructose corn syrup.
Going to see Dr. Soto was a startling wake up call to me that I had been living on processed carbs…even though they were gluten free, they had a high glycemic index.
When I got real sick several years ago after our house was sprayed I ate constantly it seemed and could not get full. It was awful. Finally after several years, the LORD led me to the book called “Who Killed Candida?” In that book, I learned about eating whole grains and beans, and it helped me so much to stabilize my out of control blood sugar.
Eat More Fiber-
Fiber is the secret key to a low glycemic load…it’s like a sponge that soaks up sugar, making it burn more slowly in your digestive system.
Advantages of Fiber:
- You burn more calories because your body has to work longer digesting your food.
- You stay full longer. You’re digesting longer, so you stay satisfied longer and ultimately eat less over the course of a day than if you eat low fiber foods.
- You reduce your appetite-slowing down absorption means slowing down the rate at which your blood sugar rises and falls; you want an even metabolic keel, not a roller coaster. Keeping your blood sugar from spiking helps you reduce the insulin spike, reducing your appetite.
Two types of super fibers Dr. Hyman recommends:
Konjac root fiber-five times more powerful than psyllium, oat fiber, or guar gum in lowering cholesterol. Dr. Hyman says that used in conjunction with the healthy diet outline in this book and exercise, konjac fiber helps reduce blood sugar and cholesterol, and facilitates weight loss. See www.ultrametabolism.com for more on information on where to find konjac root fiber.
Rye Fiber- from the whole grain, not rye flour-has unique properties that lower blood sugar and insulin more than other fibers such as wheat fiber. Rye foods also have special phytonutrient compounds called lignans that are chemically similar to human hormones. These have repeatedly been associated with lower cancer and cardiovascular disease risks.
Whole grains in general help control blood sugar and insulin and reduce the risk of obesity, metabolic syndrome, and heart disease. The fiber factor is an important aspect of long term weight loss. It is found in all unprocessed, unrefined, whole plant foods such as beans, whole grains, nuts, seeds, fruits, and vegetables.
Avoid Sugar at All Costs
Carbs with a high glycemic load turn into sugar quickly. We are SWIMMING in SUGAR. The average person eats about 180 pds per year, or about a half a pound per day….some eat more than that! When you eat sugar it sets off a vicious cycle of sugar cravings, increased insulin production, increased appetite, more sugar intake, and more insulin production, until you are in a cycle of craving, binging and crashing all day. This eventually leads to insulin resistance, which is a major contributor to weight gain and rabid aging.
Refined carbs are ever present in our diet. White bread, sugar, pasta, white rice, and white potatoes are all quickly absorbed starches with a high glycemic load that converts to sugar in our body at a very rapid rate. Soft drinks, sugar sweetened drinks, including supposedly healthy drinks like Gatorade,and alcohol contribute to excessive sugar.
Watch out for sugar disguised under other names:
- corn syrup
- high fructose corn syrup
- white grape juice or other fruit concentrate
- barley malt
- maple sugar
- natural cane sugar
- dehydrated cane juice
- brown sugar
- turbinado sugar
- invert sugar
Watch out for added sugars in fruit drinks…high fructose corn syrup is often added and the manufacturer is required only to list the total grams of sugar.
Read your labels to beware of hidden sugars….list in the book on p. 96. Better yet, try to get away from foods with labels. As I was reminded today by my friend Kaye Woode, most of the cans are toxic that our food is in…we need to get away from canned foods.
Stay Away from High Fructose Corn Syrup
One of the great dangers of our food supply is high fructose corn syrup, and ingredient of almost every sweetened or processed food that many Americans consume every day, such as sodas, canned foods, cookies, cakes, baked goods, and frozen foods.
High fructose corn syrup is a supersugar and Dr. Soto told us at the “You’re Not Fat, You are Toxic” seminar last week that the introduction of HFCS into the food supply is associated with the beginning of the obesity epidemic. Other factors such as reduced levels of physical activity, increased portion sizes, eating more than half our meals in restaurants, on the go, changes in the types of foods eaten, moving from a whole food, plant based high fiber diet to a sugary trans fat rich, low fiber low vitamin and mineral diet, and the overall “toxic food environment have certainly played a role too. However the effect of HFCS in soft drinks and other sweetened beverages merits serious consideration as an important cause of the obesity epidemic.
Why is High Fructose Corn Syrup So Bad for Us?
It is absorbed more quickly than regular sugar and enters your cells without any help. It doesn’t require the help of insulin the way glucose does. Once inside the cell, it is made into cholesterol and triglycerides, making the levels shoot straight up and causes problems with your liver that slow down metabolism even more. It produces a fatty liver and is the major cause of abnormal liver function tests in this country. Dr. Hyman says it is probably the biggest reason for the increase in cholesterol levels we have seen in the last 20 years. None of the normal controls on appetite are triggered when you eat foods or beverages containing high fructose corn syrup resulting in increased appetite, calorie intake, and weight gain as well as high cholesterol and high blood pressure.
Stay Away from Artificial Sweeteners!
See blog for latest on Aspertame’s scheme to change name to something else that sounds harmless
- Aspertame ( Nutrasweet), http://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx
- saccharin (Sweet n Low)
- (Splenda),suralose http://articles.mercola.com/sites/articles/archive/2000/12/03/sucralose-dangers.aspx. These are consumed by two thirds of the adult population. They are in many packaged foods, artificially sweetned foods, gum, candy, soda, drinks, and mints. Read labels and look for these names.
One of the side effects of these sweetners is stimulation of hunger through the insulin response…a number of studies show that aspartame may lead to increased food and calorie intake by making your body produce insulin by making it think sugar is on the way. Consequently, your body craves sugar to balance our insulin level, so you eat more food to take care of excess insulin, and this whole pattern disrupts your appetite control system in serious ways. It can lead to insulin resistance which has many serious health consequences.
Studies show that aspartame may disrupt brain chemistry and induce neurophysical changes that might increase seizure risk, depression, and headaches…stay away from them. 100 percent of the industry funded studies conclude aspartame is safe, 92 percent of independently funded research identified aspartame as a potential cause of adverse effects.
Epidemic of Insulin Resistance:
When you eat too much sugar in any form, your body develops a dangerous resistance to insulin. Insulin resistance compounds the initial injury you are doing to your metabolism when you eat excess sugar, making it much harder to lose weight. Insulin resistance has also been associated with every major disease related to aging, including cancer, dementia, heart disease and diabetes. Also leads to other metabolic abnormalities including hypertension, low HDL (good ) cholesterol, high LDL (bad cholesterol, high triglycerides, obesity, inflammation and abnormal blood clotting, increased risk of coronary artery disease, stroke and other diseases caused by plaque build up in the walls
Ask about the metabolic sydrome self accessment test: Dr. Hyman recommends getting tested by a recommended doctor to see if you have metabolic sydrome: If you do, using the principles in this book will help you to reverse the condition.
Step one was the perfect meal composition.
Step 2 : Eat early and Often
Eating in a regular, rhymic pattern at roughly the same time each day will help you eat less, burn more fat, and lower your cholestero and insulin levels. You need to eat 3 meals a day with a couple of snacks, Dr. Hyman recommends…this increases your metabolism when you are eating more often. Eating regular meals heats up your metabolic fire and burns more calories afte eating.
Eating erratically, on the go, away from home, at your desk, or whenever your hectic scheule permits will lead you down the path to constant hunger, greater food consumption, inefficient engery production, low energy level, weight gain, and obesity.
We learned earlier in the book that it is important to eat breakfast to get our metabolism going. Not eating breakfast leads to eating more through out the day not less. Studies show that ones who skip breakfast have higher levels of cholesterol and are more insulin resistant, leading to more weight gain, more heart disease, more inflammation, and all the other age related diseases.
A University of Texas study showed that eating more calories early in the day satisfied more than eating calories later in the day…so eat like a king at breakfast, queen at lunch, and pauper at supper!
The other finding of this study showed that whole foods such as vegetables, fruits, whole grains, beans, and nuts led to a lower intake of calories regardless of the time of day they were eaten.
If you eat foods from refined foods like doughnuts…you tend to eat more calories overall. Eating a good breakfast that is slowly absorbed like eggs, nut butters, a protein shake or whole grains with nuts is MUCH better and helps to prevent metabolic fluctiations during the day.
Eating breakfast is one of the few things accosiated with longevity and a healthy weight.
Eating breakfast “breaks the fast”, brings your blood sugar levels back to normal, kickstarts your metabolism, sets you up to be on an even metabolic keel for the rest of the day….so BREAK your fast in the morning and give yourself more energy, make you healthier, and help you to lose weight.
Don’t Eat Just Before Bed
Eating before bed is a guaranteed way to slow your metabolism and gain weight. Eat supper earlier and try not to go to bed for two to three hours afterwards. When youre asleeo all the hormone and messenger molecules that control your metabolism promote healing, repair, and growth. Also try to eat more lightly at supper by eating more early in the day to help you lose weight and maintain weight loss. Taking a stroll after supper really helps reduce your blood sugar and boosts your metabolism.
Step 3: Enjoy Foods that Control your appetite and avoid foods that send it out of control
In Ch. 16 it shares the basic guidelines for eating in a way that will help you naturally and effortlessly control your appetite. To help us create harmony in our hormones, turn on genes that make us lose weight, and control our appetite, we wiant to concentrae on whole, unprocessed foods that have good fats, a low glycemic load and high in phytonutrients.
Basic Ultrametabolism Whole Real Food Principles
- Choose organic produce and animal products whenever possible.
- Cold-water fish such as salmon, halibut, and sable contain and abundance of beneficial essential fatty acids, omega 3 oils that reduce inflammation. A great source of smaller, wild alaskan salmon, sable, and halibut high in omega-3 fats and low in toxins is Bital Choice seafood (www.vital choice.com) Canned wild salmon is great emergency food
- Eat high quality protein such as fish, especially fatyy, coldwater fish such as salmon, sable, small halibut, herring, and sardines, plus shellfish.
- Eat omega-3 eggs, up to eight a week.
- Create meals high in low- glycemic legumes such as lentils, chickpeas, he mentions soybeans, which I don’t recommend. These foods slow the release of sugars into the bloodstream, helping to prevent excess insulin release, which leads to hyperinsulinemia and its related health concerns, including poor heart heal, obesity, high blood pressure, high LDL (bad) cholesterol, and low (good) choleserol.
- Eat a cornucopia of fresh fruits and vegetables teeming with phytonutrients-carotenoids, flavonoids, and polyphenols-which are associated with a lower incidence of nearly all health problems, including obesity and aging.
- Use more slow burning low glycemic vegetables such as asparagus, broccoli, kale, spinach, cabbage, and Brussels sprouts
- Berries, cherries, peaches, plums, rhubar, pears, and apples are optimal fruits. Organic frozen berries (Cascadian Farms, Publix has a small selection)can be used in your shakes.
- Focus on anti-inflammatory foods including wild fish and other sources of omega-3 fats, red and purple berries (these are rich in polyphenols), dark green leafy vegetables, orange sweet potatoes, and nuts.
- Eat more anitooxidant-rich foods, including orange and yellow vegetables, dark green leafy vegetables (kale, collards, spinach, etc) anthocyanidins (berries, beets, pomegrantates, ) and purple grapes containing trans-resveratrol, blueberries, bilberries, cranberries, and cherries. In fact, antioxidants are found in all colorful fruits and vegetables.
- Include detoxifying foods in your diet, such as cuciferous vegetables (broccoli, kale, collards, Brussel sprouts, cauliflower, bok choy, Chines cabbage, and Chinese broccoli), green ea, water cress, dandelion greens, cilantro, artichokes, garlic, citrus peels, pomegrantates, and even cocoa.
- Use herbs such as rosemary, ginger, and turmeric in cooking that are powerful antioxidants, anti-inflammatories, and detoxifiers.
- Avoid excessive quantities of meat. Use lean organic or grass fed (when possible) animal products in moderation-beef, chicken, pork, lamb, buffalo, ostrich….Good sources around here are Earth Fare, Publix, Dixon Family Meats www.dixonfamilymeats.com, Beyond Organics, www.beyondorganics.org.
- Garlic and onions are noted for their cholesterol blood pressure lowering and anitoxidant effects. They are also anit inflammatory and enhance detoxification.
- A diet high in fiber further helps to stablize blood sugar by slowing the absorption of carbohydrates and supports a healthy lower bowl and digestive tract. Try to gradually increase fiber to 30-50 grams a day and include soluble or viscous fiber (legumes, nuts, seeds, whole grains, vegetables, and fruit) which slows sugar absorption from the gut.
- Use extra virgin olive oil, which contains anti-inflammatories and anti-oxidants.
- He recommends organic soy products…i don’t unless they are fermented, and then I am cautious because of some of the negative effects such as damaging the thyroid.
- Increase your intake of nuts and seeds, including raw walnuts, almonds, macadamia nuts, and pumkin and flaxseeds.
- And yes…chocolate, only the darkest, most luxurious kind and only one to two ounces a day. It should be at least 70 percent cocoa.
Also, to keep your appetite in blance, there are some foods you need to avoid whenever possible. There is a more detailed list in Chapter 16:
- Hydrogenated oils
- Refined vegetable oils
- Artificial sweetners
- High Fructose Corn Syrup
- Flour products
- Refined Grains including Organic Gluten Free Cereals, Cookies, Crackers,etc.
- Junk Food
- Fast foods
- Processed foods
Step 4 Certain Herbs that Have Effect on Appetite Control
- Green Tea
Step 5 Use Supplements to Control Your Appetite and Balance the Brain-Fat-Gut Cell Communication
- Alpha-lipoic acid, a powerful antioxidant that improves glucose metabolism
- Gamma-linolenic acid (GLA) found in evening primrose oil
- PGX (PolyGlycopleX) or konjac root fiber, special fibers that absorb sugar and fat in the gut.
Step 6: Testing to Find the Cause of an Appetite That is Out of Controlling
I’m not sure why Dr. Hyman put this last…i would recommend it to be first so you can work on the causes and not just be randomly trying things that may or may not help. That is something I learned from Dr. Henry, to test, not to guess, and I appreciate Dr. Soto testing to find out the causes. Find a good holistic, or integrative or functional medicine doctor in your area…if you don’t know where to start looking you can contact www.metametrix.com or contact me and I will try to help you find a doctor in your area who does this kind of testing. When you find one, hang on to them because they are worth their weight in GOLD! These doctors use specific tests that are NOT ordinarily used in conventional medicine to help correct normal flora imbalances in the gut, fatty acid imbalances, nutritional deficiencies, heavy metal poisoning, pesticide poisoning and much more that may be causing your appetite to be out of control.
Dr. Hyman encourages us that making a few simple changes in your lifestyle and your meal composition, timing, and frequency, as well as reducing your glycemic load and inceasing fiber by eating a whole -food diet, can shift your metabolsim from hunger to satisfaction, from weight gain to weight loss, from feeling bad to feeling fabulous.
Your appetite control system is governed by a complex set of interactions between your gut, fat, and brain cells. You can gain some control over it using the six step process outline in this chapter.
http://www.yourdoctors4life.com/Dr_Tom_flyer_e-mail_version_2.pdf See https://hisgraceissufficienthealth.com/2013/02/08/weston-a-price-foundation-dentalwhole-body-health-seminar/ about this fantastic upcoming seminar on March 2 Concerning Mercury Fillings, Biological Dentistry, Anti-Aging, Whole Body Health sponsored by the Weston A. Price Foundation.
You can click here for endless great health information that is NOT politically correct and goes against the flow of most of what you hear from conventional medicine and on TV. http://www.westonaprice.org/
http://www.thehealthyhomeeconomist.com/chicken-broth-no-msg-labels-are-false/– Check out this great blog for wonderful health info, recipes, etc, endorsed by the Weston A. Price Foundation
.http://worldtruth.tv/aspartame-has-been-renamed-and-is-now-being-marketed-as-a-natural-sweetener/# Aspartame being marketed by another name now!