Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Walking. It’s simple, it’s natural, and it’s something most of us do every day without giving it much thought. But what if I told you that incorporating more walking into your daily routine could be one of the most powerful health decisions you make?

The Hidden Benefits of Walking

1. Physical Health Boost

Walking is an excellent form of low-impact exercise that can be easily incorporated into your daily life. Regular walking can help:

• Improve cardiovascular health: Just 30 minutes a day can reduce your risk of heart disease.
• Strengthen muscles and bones: Walking helps maintain bone density and muscle strength, especially as we age.
• Aid weight management: It’s a simple way to burn calories and keep your metabolism active.

2. Mental Well-being

Physical activity isn’t just about the body; it’s about the mind too. Walking can significantly boost your mental health by:

• Reducing stress and anxiety: A brisk walk can help clear your mind and reduce stress hormones.
• Improving mood: Walking releases endorphins, the body’s natural mood lifters.
• Enhancing creativity: Walking has been shown to boost creative thinking. Many people find that their best ideas come during a walk.

3. Social Connections

Walking can also be a social activity. Whether it’s a stroll with a friend, a family walk after dinner, or joining a walking group, it’s a great way to stay connected with others and build a sense of community.

Practical Tips to Get Started

1. Set Realistic Goals

Start with small, achievable goals. Aim for a 10-minute walk after meals or a 20-minute walk during your lunch break. Gradually increase your time and distance as it becomes a habit.

2. Make It Enjoyable

Choose routes you enjoy. Scenic paths, parks, or even city streets with interesting sights can make your walks more enjoyable. Listening to music, podcasts, or audiobooks can also make the time fly by.

3. Incorporate Walking into Your Routine

Find ways to integrate walking into your daily activities. Walk to the store, take the stairs instead of the elevator, or park further from your destination. Every step counts.

4. Use Technology

Fitness trackers and smartphone apps can help you monitor your steps, set goals, and stay motivated. Seeing your progress can be a powerful motivator.

Walking and Community: The Bar & Plate Way

At The Bar & Plate, we believe in the power of simple, sustainable habits. Walking is one of those habits that can make a significant impact on your overall health. We encourage our clients to embrace walking as a daily ritual, whether it’s a leisurely stroll or a brisk walk to get the heart pumping.

Final Thoughts

Walking might seem too simple to be effective, but that’s the beauty of it. It’s accessible, easy to do, and doesn’t require any special equipment. So, put on your walking shoes and take that first step. Your body and mind will thank you for it.

Happy walking!

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. While it’s often associated with aging, your diet plays a crucial role in maintaining bone health and preventing this condition. Let’s dive into the nutritional strategies you can adopt to keep your bones strong and healthy.

Calcium: The Building Block of Bones

Calcium is essential for bone health. Adults need about 1,000 to 1,200 milligrams of calcium per day, depending on age and gender. Here are some calcium-rich foods to include in your diet:

• Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium.
• Leafy Greens: Kale, collard greens, and broccoli offer a good amount of calcium.
• Fish: Sardines and salmon (with bones) are rich in calcium.

Vitamin D: Calcium’s Best Friend

Vitamin D helps your body absorb calcium. Without adequate vitamin D, calcium can’t do its job effectively. Aim for at least 600 to 800 IU of vitamin D daily. Here’s how you can get it:

• Sunlight: Your body produces vitamin D when your skin is exposed to sunlight. Aim for about 15 minutes of sun exposure a few times a week.
• Fatty Fish: Salmon, mackerel, and tuna are good sources of vitamin D.
• Egg Yolks: Another source of vitamin D, though in smaller amounts.
• Fortified Foods: Some dairy products are fortified with vitamin D.

Protein: Essential for Bone Repair

Protein is vital for the maintenance and repair of bone tissue.

• Lean Meats: Chicken, turkey, and lean cuts of beef.
• Fish: Rich in both protein and vitamin D.
• Nuts and Seeds: Almonds, chia seeds, and flaxseeds.

Magnesium: Supporting Bone Density

Magnesium helps convert vitamin D into its active form, which aids calcium absorption. Adults need about 310 to 420 milligrams of magnesium per day. Here’s where to find it:

• Nuts and Seeds: Pumpkin seeds, almonds, and cashews.
• Leafy Greens: Spinach, Swiss chard, and kale.

Vitamin K: Aiding Bone Mineralization

Vitamin K is crucial for bone mineralization and helps maintain bone density. Adults need about 90 to 120 micrograms of vitamin K daily. Include these in your diet:

• Leafy Greens: Kale, spinach, and broccoli.
• Vegetables: Brussels sprouts and green beans.
• Fermented Foods: Natto, a fermented soybean product, is particularly high in vitamin K2.

Omega-3 Fatty Acids: Reducing Bone Loss

Omega-3 fatty acids help reduce inflammation, which can contribute to bone loss. Incorporate these sources into your diet:

• Fatty Fish: Salmon, mackerel, and sardines.
• Flaxseeds and Chia Seeds: Add these to protein puddings.
• Walnuts: A tasty snack rich in omega-3s.

Practical Tips for a Bone-Healthy Diet

1. Balanced Meals: Aim for a mix of protein, calcium, and vitamins in every meal.
2. Limit Caffeine and Alcohol: Excessive amounts can interfere with calcium absorption.
3. Stay Hydrated: Drink plenty of water to help with nutrient absorption.

Conclusion

Preventing osteoporosis starts with what you put on your plate. By incorporating calcium, vitamin D, protein, magnesium, vitamin K, and omega-3 fatty acids into your diet, you can build a strong foundation for your bones. Remember, it’s never too late to start making changes for better bone health. So, let’s eat to strengthen those bones and keep osteoporosis at bay!

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Autoimmune diseases are conditions in which the immune system mistakenly attacks healthy cells and tissues in the body. These diseases can cause a wide range of symptoms and can affect various organs and systems, including the joints, skin, thyroid, and digestive tract. Conventional treatment for autoimmune diseases typically involves medications to suppress the immune system and manage symptoms. However, many people are turning to alternative approaches, such as the paleo and primal diets, to manage their symptoms and improve their overall health.

Understanding the Paleo and Primal Diets

The paleo and primal diets are based on the principle of eating foods that our ancestors would have consumed during the Paleolithic era, before the advent of agriculture and processed foods. These diets emphasize whole, nutrient-dense foods such as lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding processed foods, grains, legumes, dairy products, and refined sugars.

How the Paleo and Primal Diets Can Help

Both the paleo and primal diets have been found to be beneficial for people with autoimmune diseases for several reasons:

1. Anti-inflammatory Properties: The paleo and primal diets focus on whole, unprocessed foods that are rich in anti-inflammatory nutrients such as omega-3 fatty acids, antioxidants, and phytonutrients. By reducing inflammation in the body, these diets may help alleviate symptoms of autoimmune diseases.
2. Gut Health: The paleo and primal diets emphasize the importance of gut health, as the health of the gut microbiome plays a crucial role in regulating the immune system. By eliminating processed foods, grains, and legumes, which can disrupt gut health, these diets may help restore balance to the microbiome and reduce autoimmune symptoms.
3. Balancing Blood Sugar: The paleo and primal diets prioritize foods that have a minimal impact on blood sugar levels, such as lean proteins, healthy fats, and non-starchy vegetables. By stabilizing blood sugar levels, these diets can help reduce inflammation and support overall health.
4. Elimination of Trigger Foods: Both diets eliminate common food allergens and irritants, such as gluten, dairy, and processed sugars, which can trigger inflammation and exacerbate autoimmune symptoms in some individuals.

Implementing the Paleo and Primal Approach

If you’re considering adopting a paleo or primal approach to manage your autoimmune disease, it’s essential to work with a healthcare professional who can provide guidance and support. Here are some tips for getting started:

1. Focus on Whole Foods: Fill your plate with a variety of nutrient-dense foods, including lean meats, fish, poultry, fruits, vegetables, nuts, and seeds.
2. Prioritize Quality: Choose organic, grass-fed, pasture-raised, and wild-caught options whenever possible to minimize exposure to pesticides, hormones, and antibiotics.
3. Experiment and Listen to Your Body: Pay attention to how different foods affect your symptoms and adjust your diet accordingly. Keep a food journal to track your symptoms and identify any potential triggers.
4. Support Gut Health: Incorporate probiotic-rich foods such as sauerkraut, kimchi, and kefir into your diet to promote a healthy gut microbiome.
5. Manage Stress: Stress can exacerbate autoimmune symptoms, so prioritize activities that help you relax and unwind, such as meditation, yoga, or spending time in nature.

By adopting a paleo or primal approach to eating and lifestyle, you may find relief from autoimmune symptoms and experience improved overall health and well-being. Remember that everyone’s body is unique, so it’s essential to listen to your body’s signals and make adjustments as needed to find what works best for you.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In the world of nutrition and wellness, there are several popular dietary philosophies that advocate for a return to traditional, whole foods-based eating patterns. Among these, the Paleo and Primal diets have gained significant popularity in recent years, while the Weston A. Price philosophy offers a unique perspective rooted in the research of Dr. Weston A. Price, a pioneering dentist and nutrition researcher. In this chapter, we will explore and compare these three philosophies to better understand their principles, similarities, and differences.

1. Paleo Diet: The Paleo diet, also known as the “Paleolithic diet” or “caveman diet,” is based on the premise of eating foods that our ancestors from the Paleolithic era consumed. This includes lean meats, fish, fruits, vegetables, nuts, and seeds while avoiding processed foods, grains, dairy, and legumes. The Paleo diet emphasizes whole, nutrient-dense foods and eliminates modern processed foods that may contribute to inflammation and chronic diseases.

2. Primal Diet: Similar to the Paleo diet, the Primal diet focuses on consuming foods that our ancestors would have eaten during the Paleolithic era. However, the Primal diet allows for some flexibility by including certain foods that are typically excluded from the strict Paleo approach. This may include high-quality dairy products, such as full-fat yogurt and cheese, as well as certain legumes and grains that have been properly prepared to reduce anti-nutrients.

3. Weston A. Price Philosophy: The Weston A. Price philosophy is based on the extensive research conducted by Dr. Weston A. Price in the early 20th century. Dr. Price traveled the world studying traditional diets and their impact on dental health and overall well-being. He discovered that indigenous peoples who adhered to their traditional diets, rich in nutrient-dense foods like organ meats, bone broths, raw dairy, and fermented foods, enjoyed excellent health and dental health, free from chronic diseases. The Weston A. Price philosophy emphasizes the importance of nutrient density, whole foods, and traditional food preparation methods, such as soaking, sprouting, and fermenting, to maximize nutrient absorption and promote optimal health.

Comparing the Philosophies: While the Paleo and Primal diets focus on mimicking the dietary patterns of our Paleolithic ancestors, the Weston A. Price philosophy takes a broader approach by studying traditional diets from various cultures around the world. Both the Paleo and Primal diets emphasize the importance of eliminating processed foods and prioritizing whole, nutrient-dense foods. However, the Weston A. Price philosophy places a greater emphasis on the inclusion of traditional foods like raw dairy and fermented foods, which may be excluded or limited in the Paleo and Primal approaches.

Conclusion: In conclusion, the Paleo, Primal, and Weston A. Price philosophies all share a common goal of promoting health and well-being through whole, nutrient-dense foods and the avoidance of processed foods. While each approach may have its own unique principles and dietary guidelines, they ultimately align in their recognition of the importance of returning to traditional, ancestral dietary patterns for optimal health.

As individuals, it is important to explore and find the dietary approach that works best for our unique needs and preferences. Whether you choose to follow the Paleo, Primal, or Weston A. Price philosophy, focusing on real, whole foods and mindful eating habits can help you achieve greater vitality and well-being in the long run.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

We all know that what we eat plays a crucial role in our overall health. While focusing on getting the right nutrients, it’s also important to be aware of certain anti-nutrients that can interfere with your health goals. Today, let’s delve into three of these often-overlooked compounds: lectins, phytates, and saponins.

Lectins: The Sticky Proteins

Lectins are a type of protein found in many plants, particularly in legumes (like beans and lentils), grains, and some vegetables. They have a unique ability to bind to carbohydrates, which can cause issues when consumed in large quantities.

Why are Lectins a Concern?

• Digestive Distress: Lectins can resist digestion and bind to the lining of your gut, potentially leading to inflammation and gut permeability (often referred to as “leaky gut”).
• Nutrient Absorption: They may interfere with the absorption of essential nutrients, making it harder for your body to get the vitamins and minerals it needs.
• Immune Response: Lectins can mimic pathogens, triggering an immune response that might contribute to autoimmune conditions.

How to Reduce Lectins:

• Cooking: Properly cooking legumes and grains can significantly reduce lectin content. Soaking beans before cooking them also helps.
• Fermentation: Fermenting foods can break down lectins and other anti-nutrients.
• Choosing Alternatives: Opt for lectin-free grains like white rice or tubers like sweet potatoes.

Phytates: The Mineral Blockers

Phytates, also known as phytic acid, are found in seeds, nuts, legumes, and grains. They store phosphorus for plants but can bind to minerals in the human gut, preventing their absorption.

Why are Phytates a Concern?

• Mineral Deficiency: Phytates can bind to minerals like iron, zinc, calcium, and magnesium, making them less available for your body to absorb. Over time, this can lead to deficiencies, particularly if you rely heavily on high-phytate foods.
• Digestive Issues: In high amounts, phytates can cause digestive discomfort for some people.

How to Reduce Phytates:

• Soaking and Sprouting: Soaking nuts, seeds, and legumes before consuming them can reduce phytic acid levels. Sprouting is another effective method.
• Fermentation: Like with lectins, fermenting foods can help break down phytates.
• Varied Diet: Ensure you get a variety of foods to balance out any potential mineral absorption issues.

Saponins: The Natural Detergents

Saponins are naturally occurring compounds found in various plant foods, including beans, quinoa, and some leafy greens. They have soap-like properties, which is where they get their name.

Why are Saponins a Concern?

• Gut Irritation: Saponins can irritate the gut lining, potentially leading to digestive issues and increased gut permeability.
• Nutrient Absorption: Like lectins and phytates, saponins can interfere with nutrient absorption.

How to Reduce Saponins:

• Rinsing: Thoroughly rinsing foods like quinoa before cooking can reduce saponin content.
• Cooking Methods: Proper cooking can help break down saponins.
• Moderation: Consuming saponin-containing foods in moderation can minimize potential adverse effects.

Balancing Your Diet

While lectins, phytates, and saponins can pose challenges, they’re not necessarily villains to be avoided at all costs. Many foods containing these compounds are also rich in essential nutrients and offer significant health benefits. The key is to balance your diet and use preparation methods that reduce these anti-nutrients.

By soaking, sprouting, fermenting, and cooking foods properly, you can minimize the negative effects of lectins, phytates, and saponins while still enjoying a diverse and nutritious diet. Always listen to your body and adjust your diet according to how you feel. If you have specific concerns or health conditions, consulting with a nutrition professional can provide personalized guidance.

Incorporating these strategies can help you navigate the complex world of nutrition and make choices that support your health and well-being. Happy eating!

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent years, there has been a resurgence of interest in ancestral diets, particularly those advocated by the Paleo and Primal movements. These dietary philosophies emphasize consuming foods that our hunter-gatherer ancestors would have eaten, promoting optimal health and well-being. However, one contentious issue within these diets is the place of legumes. While legumes such as beans, lentils, and peanuts are often considered staples in modern diets, they are viewed differently through the lens of Paleo and Primal principles. In this chapter, we will delve into the dangers associated with legumes in the human diet according to Ancestral philosophy.

The Case Against Legumes:

Legumes are a rich source of plant-based protein, fiber, and various vitamins and minerals, making them a popular choice among vegetarians and health-conscious individuals. However, proponents of Paleo and Primal diets argue that legumes contain anti-nutrients such as lectins, phytates, and saponins, which can have adverse effects on human health.

Lectins, for example, are proteins found in legumes that can bind to cell membranes in the gut, potentially leading to inflammation and digestive issues. Phytates are compounds that can bind to minerals like calcium, zinc, and iron, inhibiting their absorption in the body. This can contribute to nutrient deficiencies over time. Additionally, saponins may disrupt the integrity of the gut lining, leading to increased intestinal permeability, or “leaky gut.”

Moreover, legumes are often high in carbohydrates, particularly starches, which can cause spikes in blood sugar levels. This can be problematic for individuals with insulin resistance or metabolic disorders, as it may contribute to inflammation and exacerbate existing health issues.

Ancestral Alternatives:

In the absence of legumes, Ancestral diets emphasize the consumption of nutrient-dense foods such as animal proteins, vegetables, fruits, nuts, and seeds. These foods provide ample sources of protein, healthy fats, vitamins, and minerals without the potential drawbacks associated with legumes.

For instance, animal proteins like grass-fed beef, wild-caught fish, and pasture-raised poultry are rich in essential amino acids and bioavailable nutrients. Non-starchy vegetables such as leafy greens, cruciferous vegetables, and colorful peppers offer a wide array of vitamins, minerals, and antioxidants to support overall health.

Nuts and seeds are also encouraged in moderation, as they provide healthy fats, protein, and micronutrients. However, it’s important to be mindful of portion sizes, as nuts and seeds can be calorie-dense and may contain anti-nutrients like phytates.

Conclusion:

While legumes have been a dietary staple for many cultures around the world, their place in Ancestral diets is a subject of debate. Proponents of these ancestral eating philosophies argue that legumes contain anti-nutrients and carbohydrates that may pose risks to human health, particularly in the context of modern dietary patterns.

By focusing on nutrient-dense whole foods and avoiding legumes, individuals following Paleo and Primal diets aim to optimize their health and well-being by aligning their eating habits with those of our ancient ancestors. However, it’s essential to recognize that dietary preferences and tolerances vary among individuals, and what works for one person may not work for another. As with any dietary approach, it’s crucial to listen to your body and consult with a knowledgeable professional before making significant changes to your diet.

Can I help you?

Leading a healthy lifestyle is not easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

When it comes to managing weight, the allure of quick fixes can be strong, especially for those who’ve been struggling for years with ineffective diet trends and exercise fads. One of the latest tools in the battle against obesity involves the use of GLP-1 receptor agonists. Originally developed for the treatment of type 2 diabetes, these medications have been hailed for their ability to help reduce appetite and promote weight loss. However, like all medications, they come with potential downsides, including the risk of muscle loss, which is a significant concern for overall health.

What Are GLP-1 Receptor Agonists?

GLP-1 (glucagon-like peptide-1) receptor agonists are a class of drugs that mimic the action of the GLP-1 hormone in the body. This hormone is naturally secreted in response to food intake and has several effects, including enhancing the secretion of insulin, inhibiting glucagon release, and slowing gastric emptying. The net effect is a reduction in blood sugar levels and, importantly for weight management, an increase in satiety — feeling full longer after eating.

The Weight Loss Promise

For many, the promise of GLP-1 receptor agonists lies in their ability to help shed pounds without the need for drastic changes to diet or lifestyle. By increasing feelings of fullness, these drugs can lead to a reduction in overall calorie intake, which in turn can lead to weight loss. This has made them particularly appealing not only to individuals with type 2 diabetes but also to those simply looking to lose weight.

The Muscle Loss Concern

However, the concerns associated with these medications, particularly regarding muscle health, cannot be overlooked. Muscle mass is crucial not only for physical strength and mobility but also for metabolic health, as muscle tissue plays a key role in regulating metabolism and insulin sensitivity.

One of the risks of GLP-1 receptor agonists is their potential to lead to muscle loss alongside fat loss. This can happen for several reasons:

• Reduced Protein Intake: Increased satiety might mean less food intake overall, including vital proteins needed for muscle maintenance and growth.
• Altered Nutrient Partitioning: These drugs might change the way the body processes and utilizes nutrients, potentially prioritizing immediate energy needs over muscle repair and growth.
• Decreased Physical Activity: The feeling of satiety and reduced appetite might lead to decreased overall activity levels, which is detrimental to muscle maintenance.

Weighing the Costs

While the benefits of GLP-1 receptor agonists, like improved glycemic control and weight management, are clear, it’s essential to weigh these against the potential costs, especially the loss of muscle mass. For individuals over the age of 40, who naturally begin to lose muscle mass due to aging (a process known as sarcopenia), adding a medication that could potentially accelerate this process requires careful consideration and management.

Understanding the Risks

GLP-1 receptor agonists have become prominent options for managing type 2 diabetes and weight loss. These medications function by mimicking the natural hormone GLP-1, enhancing insulin release, reducing glucagon secretion, and slowing gastric emptying. However, their benefits come with potential risks that are important to consider.

Common Side Effects and Health Risks

Gastrointestinal Issues: These are the most frequently reported side effects, including nausea, vomiting, diarrhea, and constipation. Such symptoms can significantly disrupt daily activities and discourage long-term use of the medication.

Pancreatitis: There is a notable concern about an increased risk of pancreatitis, a serious and potentially life-threatening condition if untreated.

Thyroid Cancer: Some studies suggest a connection between these drugs and a type of thyroid cancer known as medullary thyroid carcinoma, warranting caution and careful monitoring.

Hypoglycemia: While less common, there is still a risk of low blood sugar, especially when combined with other diabetes medications.

Kidney Issues: These medications can impact kidney function, potentially leading to kidney failure, particularly in those with pre-existing kidney conditions.

Gallbladder Problems: Recent data suggest a potential link between the use of GLP-1 receptor agonists and gallbladder disorders, including gallstones and cholecystitis.

Who Should Be Cautious?

GLP-1 receptor agonists are not appropriate for everyone. Individuals with a history of thyroid cancer or Multiple Endocrine Neoplasia syndrome type 2, as well as those with severe gastrointestinal diseases or a history of pancreatitis, should consider alternative therapies.

Making an Informed Decision

When contemplating the use of GLP-1 receptor agonists, it is critical to engage in a comprehensive discussion with your healthcare provider about the benefits and risks. The advantages of blood sugar control and weight loss may outweigh the risks for many, but treatment should be personalized based on each individual’s health history and conditions.

Ultimately, while GLP-1 receptor agonists offer substantial benefits in diabetes management and weight loss, they are not risk-free. Being well-informed and undergoing regular monitoring by your healthcare provider are essential steps to using these medications safely and effectively.

What Can You Do?

For those considering or already using GLP-1 receptor agonists, there are strategies to help mitigate muscle loss:

• Prioritize Protein: Ensure your diet is rich in high-quality proteins to support muscle maintenance.
• Engage in Resistance Training: Incorporating strength training into your routine can help stimulate muscle growth and counteract the effects of potential muscle loss due to medication.
• Monitor Your Health Closely: Regular check-ins with healthcare providers can help adjust your treatment plan based on how your body is responding.

The Bottom Line

If you carry excess body fat you most likely have an emotional issue with food. Like bariatric surgery, these injections address the symptom of excess weight, not the cause. In addition, like bariatric surgery, this is often a short-term fix. Consider talking to a Health Coach certified through a reputable organization. Forbes magazine recently recognized Primal Health Coaching Institute as the best available, I may be biased.

Can I help you?

Fat loss is not easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Trans fats, also known as trans fatty acids, are a type of unsaturated fat that have undergone hydrogenation, a process that turns liquid vegetable oils into solid fats. While trans fats were once widely used in processed foods for their stability and texture, research has revealed their harmful effects on health. In this chapter, we’ll explore why trans fats are dangerous to your health and why it’s essential to minimize or avoid them altogether.

Understanding Trans Fats

Trans fats are formed through an industrial process called partial hydrogenation, in which hydrogen atoms are added to liquid vegetable oils to make them solid at room temperature. This process alters the chemical structure of the fats, creating trans double bonds that are not found in naturally occurring fats. Trans fats can also occur naturally in small amounts in certain animal products, but the majority of trans fats in the modern diet come from processed foods containing partially hydrogenated oils.

Health Risks of Trans Fats

1. Increased Risk of Heart Disease: Trans fats raise levels of LDL cholesterol (the “bad” cholesterol) and lower levels of HDL cholesterol (the “good” cholesterol), increasing the risk of heart disease, stroke, and cardiovascular events.
2. Inflammation: Trans fats promote inflammation in the body, contributing to chronic diseases like arthritis, diabetes, and Alzheimer’s disease.
3. Weight Gain: Trans fats have been linked to weight gain and abdominal obesity, potentially due to their impact on insulin resistance and metabolic function.
4. Impaired Fertility: Consumption of trans fats has been associated with reduced fertility in both men and women, affecting reproductive health and hormone balance.
5. Liver Dysfunction: Trans fats can accumulate in the liver, leading to fatty liver disease and impairing liver function over time.
6. Increased Risk of Diabetes: Trans fats have been shown to increase insulin resistance and raise the risk of type 2 diabetes, making them particularly detrimental to individuals with metabolic disorders.

Hidden Sources of Trans Fats

Trans fats are commonly found in processed foods, including:

• Baked goods (cakes, cookies, pastries)
• Fried foods (French fries, doughnuts, chicken nuggets)
• Margarine and shortening
• Packaged snacks (crackers, chips, microwave popcorn)
• Processed meats (sausage, hot dogs, deli meats)

Avoiding Trans Fats

To minimize your intake of trans fats and protect your health, follow these tips:

1. Read Labels: Check ingredient labels for partially hydrogenated oils, which indicate the presence of trans fats. Choose products with zero trans fats whenever possible.
2. Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, lean meats, fish, nuts, and seeds, which are naturally free of trans fats.
3. Cook at Home: Prepare meals at home using healthy cooking oils like olive oil, coconut oil, avocado oil, or ghee, rather than relying on processed or fast foods.
4. Limit Processed Foods: Minimize your consumption of processed and packaged foods, which are often high in trans fats, added sugars, and other unhealthy ingredients.

Conclusion

Trans fats pose significant risks to your health, increasing the risk of heart disease, inflammation, weight gain, and other chronic conditions. By avoiding processed foods containing trans fats and prioritizing whole, unprocessed foods in your diet, you can protect your health and well-being for years to come. Remember, small changes in your dietary choices can have a big impact on your long-term health outcomes, so choose wisely and prioritize your health above convenience.

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Please watch the videos that are Parts 1 and 2 of our drumstick melt story before reading this. You can find Part 1 and Part 2 at the links.

Welcome back…

All of this is my opinion. You eat what you want.

I want to dive into the ingredient list in the order listed on the box. As usual, the ingredients are listed in order by quantity in the product. Each ingredient has its role, either enhancing flavor, texture, or both. I am eliminating components of the cone and the shell. Here’s the scoop on what each brings to the party:

1. Skim Milk: A low-fat base that gives ice cream its fundamental dairy character without adding the heaviness of fat. It’s the canvas upon which all other flavors and textures are painted.
2. Sugar: The sweet spot of ice cream. Sugar not only sweetens the mix but also lowers the freezing point, helping to prevent the ice cream from becoming too hard in the freezer.
3. Whey: A protein-rich byproduct of cheese making, whey adds nutritional value and can help improve texture.
4. Corn Syrup: Acts similarly to sugar by sweetening and lowering the freezing point, but it also adds to the smoothness, preventing crystallization for a creamier texture.
5. Palm Oil & Palm Olein: These fats are stable at room temperature, helping to stabilize ice cream’s texture and keep it scoopable.
6. Soy Lecithin: An emulsifier that helps mix fats and water-based ingredients, ensuring a uniform texture and preventing separation.
7. Soybean Oil: Another fat that helps in creating a smooth, creamy texture. It can also carry flavors.
8. Cream: The heart of what makes ice cream… creamy. It adds richness and body, along with the characteristic mouthfeel.
9. Guar Gum: A thickening and stabilizing agent that helps prevent ice crystals from forming, keeping the ice cream smooth.
10. Monoglycerides: Another emulsifier that helps blend fats and water-based ingredients smoothly together.
11. Milk: Adds to the creaminess and dairy flavor base of the ice cream, providing a more intense dairy flavor than skim milk alone.
12. Salt: Enhances the overall flavor profile, making the sweet flavors pop.
13. Natural Flavors: These are added to give the ice cream its intended vanilla flavor.
14. Carob Bean Gum: Similar to guar gum, it’s used for thickening and stabilizing, helping to ensure a smooth texture.
15. Annatto Color: A natural food coloring derived from the seeds of the achiote tree, used to give ice cream a particular color, often a warm yellow or orange hue.

Each ingredient plays a specific role, from flavor and color to texture and stability. Another factor in the slow melt time is the fact that the mixture is churned longer than normal to introduce more air into the mixture.

Bottom Line:

The gums, monoglycerides, and air form a matrix that holds its shape at room temperature. When it “melts” the other ingredients turn liquid and drain out of the matrix, we saw that as the liquid in the bowl that I referred to as a “petroleum product”. The matrix stays behind looking like ice cream. I was not going to taste it to verify it.

For more information about this and other topics contact us at:  Bar.and.Plate@gmail.com , 231-329-8835

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In today’s fast-paced world, convenience often takes precedence over nutrition, leading many people to rely on protein bars, shakes and supplements as quick fixes for their dietary needs. While protein bars and shakes can be convenient, they often fall short when compared to the nutrient-rich goodness of real, whole foods. In this chapter, we’ll explore why it’s better to prioritize real food over protein shakes for optimal health and well-being.

Nutrient Density

Real food, such as lean meats, fish, eggs, vegetables, fruits, nuts, and seeds, is inherently rich in essential nutrients like vitamins, minerals, antioxidants, and fiber. These nutrients work synergistically to support various bodily functions, including energy production, immune function, hormone regulation, and cellular repair. In contrast, protein shakes typically contain isolated protein sources and minimal additional nutrients, lacking the holistic nutritional profile found in whole foods.

Digestibility and Absorption

Whole foods are naturally digestible and well-tolerated by the body, allowing for efficient nutrient absorption and utilization. On the other hand, protein shakes often contain artificial additives, sweeteners, and preservatives that can disrupt digestion and contribute to gastrointestinal discomfort. Additionally, the rapid digestion of liquid protein shakes may lead to spikes in blood sugar levels and insulin secretion, potentially impacting energy levels and metabolic health in the long term.

Satiety and Satisfaction

Eating real, whole foods provides a sensory experience that goes beyond mere sustenance, engaging all five senses and promoting feelings of satisfaction and satiety. Chewing and savoring whole foods stimulate the release of digestive enzymes and hormones that signal fullness to the brain, helping to regulate appetite and prevent overeating. In contrast, drinking a protein shake may leave you feeling unsatisfied and craving more food, as it lacks the sensory cues and mouthfeel associated with eating whole foods.

Long-Term Health and Sustainability

A diet based on real, whole foods is associated with numerous health benefits, including improved metabolic health, weight management, cardiovascular health, and reduced risk of chronic diseases like diabetes, obesity, and cancer. Furthermore, prioritizing whole foods supports environmental sustainability by reducing reliance on processed and packaged foods, which contribute to pollution, resource depletion, and greenhouse gas emissions.

Personalized Nutrition

Every individual has unique nutritional needs and preferences based on factors like age, gender, activity level, and health status. Real food offers a diverse array of options that can be customized to meet individual dietary requirements and preferences, whether you’re following a Paleo, Ketogenic, Vegetarian, or other eating pattern. By listening to your body and fueling it with nutrient-dense whole foods, you can optimize your health and well-being in a sustainable and enjoyable way.

Conclusion

While protein bars and shakes may offer convenience and portability, they cannot compare to the nutritional richness, digestibility, satiety, and long-term health benefits of real, whole foods. By prioritizing nutrient-dense whole foods in your diet, you can nourish your body, support optimal health, and enjoy the sensory pleasures of eating while promoting sustainability and environmental stewardship. Remember, there’s no substitute for the goodness of real food when it comes to fueling your body and nourishing your soul.

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835