Super Sprouts!

Source: Psychtruth.com

Are You a Skinny Fat Person?

The common wisdom is that if you are overweight you are unhealthy, and if you are thin, you are healthy. But new research points to just how dangerous being skinny can be -- if you are a "skinny fat" person, that is.

The medical term for this is "MONW," or metabolically obese normal weight, which I prefer to refer to as being a skinny fat person. It means you are under lean but over fat -- not enough muscle and too much fat (especially belly fat). It seems it is better to be fat and fit than thin and out of shape.

While we know that 68 percent of the American population is overweight, and that most have diabesity -- being somewhere on the continuum of pre-diabetes to Type 2 diabetes -- the shocking news from a study published in the Journal of the American Medical Association is that nearly 1 in 4 skinny people have pre-diabetes and are "metabolically obese."

What's worse is that if you are a skinny fat person and get diagnosed with diabetes, you have twice the risk of death than if you are overweight when diagnosed with diabetes. Perhaps having that extra muscle on your body from having to carry around those extra pounds protects you.

Studies on teenagers found that 37 percent of the skinny kids had one or more signs of pre-diabetes such as high blood pressure, high blood sugar, or high cholesterol. Wait -- almost four out of 10 normal-weight kids are pre-diabetic?

It is bad enough that one-third of kids are overweight or obese in America, but now it appears that only about 20 percent of children in America are healthy. In other words, 8 out of 10 children in America are overweight or have pre-diabetes or Type 2 diabetes.

In my medical practice I see this all the time. Jim came in for a "wellness check up" and felt happy about his weight. His BMI (or body mass index) was 22 (normal is 18 to 24.)

He never seemed to gain weight and felt he could "tolerate" a diet that included lots of bread, pasta, and sugar. He liked his two sodas a day and a few glasses of wine at night. He walked but didn't do much vigorous exercise or weight training.

When we looked under the hood we found he had a blood sugar of 117 mg/dl (pre-diabetes), triglycerides of 350 mg/dl, and an HDL of 35 mg/dl. His blood pressure was 148/96 mmHg (normal is less than 110/75 mmHg).

And when we measured his insulin levels after taking a sugar drink, they were sky high. Insulin is the real culprit here -- it is the fat storage hormone. It stores belly fat and leads to hormonal and metabolic changes that cause muscle loss and inflammation, furthering the vicious cycle of pre-diabetes or Type 2 diabetes -- whether you are skinny or fat.

He was shocked to find out he had severe pre-diabetes and was a ticking time bomb for a heart attack, stroke, and even cancer and dementia. I treated Jim exactly the same way as my patients with Type 2 diabetes.

Get the Right Tests

So how do you know if you are a skinny fat person? There are a few criteria you can use that can help you identify yourself as having diabesity or being "skinny fat," including family history of Type 2 diabetes or early onset of heart disease (heart attack in relative under 50 years old), or even looking down and see a little pot belly. And if you are of Asian or Indian descent, you can get diabesity at a much lower body weight.

There are some important blood tests that you should have your doctor do:

    Fasting blood sugar or glucose (normal less than 90 mg/dl)
    Triglycerides (normal less than 100 mg/dl)
    HDL (good cholesterol (normal greater than 60 mg/dl)
    Blood pressure (normal less than 120/80, ideal less than 115/75)


But there are a few special tests your doctor may not do that you should insist on that tell the true story and help to detect diabesity much earlier. They are:

1. An insulin response test (what most doctors call a glucose tolerance test but with the addition of insulin measurements) that will:

    Measure glucose (blood sugar) AND insulin levels while fasting and one and two hours after a 75-gram glucose drink (the equivalent of two sodas).

    Glucose should be less than 90 mg/dl fasting and never go above 120 mg/dl at one and two hours. Over 140 mg/dl is pre-diabetes, and over 200 mg/dl is Type 2 diabetes.

    Insulin should be less than 10 fasting and never go above 25 or 30 after the sugar drink. Many with diabesity and skinny fat people can have levels over 50, 100, or even 200.


2. NMR Lipid Particle Test (by LipoScience performed by LabCorp)

    This measures the size and number of cholesterol particles. You should have fewer than 1,000 total

    LDL particles and fewer than 500 small LDL particles.

    Most cholesterol tests just measure the total amount, like 200 mg/dl, but the particle test is MUCH better at predicting risk for heart disease.

    When you are a skinny fat person with diabesity you have too many particles, and they are the small, dense, dangerous kind.


The Cure for the Skinny Fat Syndrome

The cure for the skinny fat syndrome is the same as the cure for someone who is overweight with diabesity. It is the subject of my latest book, The Blood Sugar Solution.

It is quite simple actually.

    Eat a Low-Glycemic Load Diet -- Lean animal protein (chicken, fish, and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains.

    Power Up with Protein -- Start the day with protein and at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish.

    Don't Drink Your Calories -- No sodas, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals.

    Avoid the Deadly White Powder or Flour -- Including gluten-free flour products. Even whole grain flour acts like sugar in your body.

    Beware of Frankenfood -- Factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as "natural flavoring"), high fructose corn syrup, artificial colors, preservatives, and chemicals.

    Eat From the Right Plant -- If it was made in a plant stay away, if it was grown on a plant it is probably okay.

    Get an Oil Change -- Eat omega-3 fat-rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil.

    Get Going and Get Strong -- Both cardio and strength training are key. Cardio builds fitness and improves metabolism, and strength training builds muscle so you won't be a skinny fat person.

    Take Supplements -- They grease the wheels of your metabolism and help burn calories and balance blood sugar. A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95 percent of people.

    Protect Sleep Time -- Sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple and stay there for 7 to 8 hours a night.


These latest facts are alarming because those of us who think we get a pass because we are thin need to take a second look at our health. You can still be skinny and sick and be metabolically obese, which in the end may be even more dangerous.

The good news is that this is a solvable problem. Getting tested and working through the 10 steps to being a skinny healthy person is a scientifically proven, effective way to change your biology quickly. And the side effects are all good: increased energy, better sleep and even better sex! For more information on how to reverse diabesity see The Blood Sugar Solution to get a free sneak peak.


References:

Carnethon MR, De Chavez PJ, Biggs ML, Lewis CE, Pankow JS, Bertoni AG, Golden SH, Liu K, Mukamal KJ, Campbell-Jenkins B, Dyer AR. Association of weight status with mortality in adults with incident diabetes. JAMA. 2012 Aug 8;308(6):581-90.

Ribeiro JP, Schaan BD. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes: a systematic review and meta-analysis. JAMA. 2011 May 4;305(17):1790-9. Review.

Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center, a four-time New York Times bestselling author, and an international leader in the field of Functional Medicine. You can follow him on Twitter, connect with him on LinkedIn, watch his videos on YouTube, become a fan on Facebook, and subscribe to his newsletter.

The Truth About Hydrogenated Oils & Trans Fats

Source: Youtube,

Digestive Enzymes 101

Enzymes needed for digestion will cause problems when deficient.

Most of us have experienced the occasional upset stomach gas and bloating, but what if this were a daily problem. If you struggle with poor digestive health; symptoms like gas, bloating, fatigue, constipation, and other digestive system problems, you may be deficient in enzymes needed for digestion.

Holistic digestion and the enzymes needed for digestion

Holistic digestion requires a coordination of enzyme secretion, muscle contraction, and nutrient absorption. Without the proper enzymes or enough enzymes to breakdown your food, you will have less than optimal digestion resulting in:
* Fatigue
* Constipation
* Gas and bloating
* Acid reflux
Enzyme activity starts in your mouth as you chew your food and it mixes with your saliva. The saliva has enzymes in it and begins to breakdown the food.
So what do you think happens when you don't chew your food properly...?
That's right, it leaves more work to the mechanics and enzymes of the stomach. As the food passes into your stomach the cells in the stomach secrete hydrocloric acid or HCL. This acidic substance is important because it activates enzymes needed for digestion of proteins. In the absence of HCL these enzymes sit inactive. Pepsin and other proteases are the main enzymes used in the stomach to breakdown proteins into their smaller counterparts amino acids and peptides.

The enzyme activity in the stomach do a primitive job of breaking down big food particles into smaller ones and this is needed in order for the small intestine to perform its job. Once these smaller food particles enter the small intestine, new enzymes are activated and focus further on breaking down smaller and smaller particles. Lipases breakdown fats, more proteases for proteins, and other specific enzymes to breakdown starches and lignans.

Ever feel like the food you eat is sitting there and not moving?

Based on the above what do you think could be going on with your digestion to cause this?


You guessed it.... Inadequate enzyme activity. This is the most common reason to have the above mentioned symptoms but there are natural health solutions to resolve these symptoms. One key component is identifying the enzymes needed for digestion that are inadequate and supplementing them. To much and you can make the issue worse, too little and they won't be effective.

Source:  PsycheTruth, discoverholistichealth.org

Pounds vs. Inches

Your body composition is another assessment tool you can use to determine the state of your health. Like the body mass index, or BMI, your body fat composition is an estimate. You are likely to see the physical manifestation of your body fat on your waistline. Abdominal fat is especially dangerous from a health perspective. It puts added pressure on your heart because of weight gain and increases your risk for heart disease and diabetes.

Body Fat Composition

Online health sites, such as Health Central, provide calculators for estimating your pounds of body fat. You will need to know your current weight and height as well as measurements for your hips, calves, thighs and wrists. The calculator will give you the percent of body fat. Take this figure and multiply it by your weight. For example, if you are 160 pounds with 10 percent body fat, your pounds of fat will be 16 pounds, with 144 pounds of lean body mass. The normal range for women is between 10 percent and 31 percent, with 21 percent to 24 percent indicating a person in good physical fitness, according to the American Council on Exercise.

Source: Tiffany Wright, MD, LiveStrong.com

Wheat The Truth

Is wheat healthy? Wheat gets picked on a lot these days, as a common allergen and as the demonized white flour. But are these concerns justified? What about whole wheat, seitan (made with wheat gluten), and sprouted wheat?


Source:  Youtube, healthyeatingstartshere.com

Got That Tingling Feeling?

Carpal Tunnel Syndrome

Carpal tunnel syndrome is a condition in which there is pressure on the median nerve -- the nerve in the wrist that supplies feeling and movement to parts of the hand. It can lead to numbness, tingling, weakness, or muscle damage in the hand and fingers.

Causes, incidence, and risk factors

The median nerve provides feeling and movement to the "thumb side" of the hand (the palm, thumb, index finger, middle finger, and thumb side of the ring finger).
The area in your wrist where the nerve enters the hand is called the carpal tunnel. This tunnel is normally narrow, so any swelling can pinch the nerve and cause pain, numbness, tingling or weakness. This is called carpal tunnel syndrome.
Carpal tunnel syndrome is common in people who perform repetitive motions of the hand and wrist. Typing on a computer keyboard is probably the most common cause of carpal tunnel. Other causes include:

• Driving
• Painting
• Playing some musical instruments
• Playing sports such as racquetball or handball
• Sewing
• Using tools (especially hand tools or tools that vibrate)
• Working on an assembly line
• Writing

The condition occurs most often in people 30 to 60 years old, and is more common in women than men.
A number of medical problems are associated with carpal tunnel syndrome, including:

• Acromegaly
• Alcoholism
• Bone fractures and arthritis of the wrist
• Diabetes
• Hypothyroidism
• Infections
• Kidney failure and dialysis
• Obesity
• Pregnancy
• Rheumatoid arthritis, systemic lupus erythematosus (SLE), and scleroderma   

Symptoms

• Clumsiness of the hand when gripping objects
• Numbness or tingling in the thumb and next two or three fingers of one or both hands
• Numbness or tingling of the palm of the hand
• Pain extending to the elbow
• Pain in the wrist or hand in one or both hands
• Problems with fine finger movements (coordination) in one or both hands
• Wasting away of the muscle under the thumb (in advanced or long-term cases)
• Weak grip or difficulty carrying bags (a common complaint)
• Weakness in one or both hands

Signs and tests

During a physical examination, the health care provider may find:

• Numbness in the palm, thumb, index finger, middle finger, and thumb side of the ring finger
• Weak hand grip
• Tapping over the median nerve at the wrist may cause pain to shoot from the wrist to the hand (this is called Tinel's sign)
• Bending the wrist forward all the way for 60 seconds will usually result in numbness, tingling, or weakness (this is called Phalen's test)

Tests may include:

• Electromyography
• Nerve conduction velocity
• Wrist x-rays should be done to rule out other problems (such as wrist arthritis)

Treatment

You may try wearing a splint at night for several weeks. If this does not help, you may need to try wearing the splint during the day. Avoid sleeping on your wrists. Hot and cold compresses may also be recommended.
There are many changes you can make in the workplace to reduce the stress on your wrist:

• Special devices include keyboards, different types of computer mouse, cushioned mouse pads, and keyboard drawers.
• Someone should review the position you are in when performing your work activities. For example, make sure the keyboard is low enough so that your wrists aren't bent upward while typing. Your health care provider may suggest an occupational therapist.
• You may also need to make changes in your work duties or recreational activities. Some of the jobs associated with carpal tunnel syndrome include those that involve typing and vibrating tools. Carpal tunnel syndrome has also been linked to professional musicians.

MEDICATIONS
Medications used in the treatment of carpal tunnel syndrome include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen. Corticosteroid injections, given into the carpal tunnel area, may relieve symptoms for a period of time.
SURGERY
Carpal tunnel release is a surgical procedure that cuts into the ligament that is pressing on the nerve. Surgery is successful most of the time, but it depends on how long the nerve compression has been occurring and its severity.
See also: Carpal tunnel release

Expectations (prognosis)

Symptoms often improve with treatment, but more than 50% of cases eventually require surgery. Surgery is often successful, but full healing can take months.

Complications

If the condition is treated properly, there are usually no complications. If untreated, the nerve can be damaged, causing permanent weakness, numbness, and tingling.

Calling your health care provider

Call for an appointment with your health care provider if:

• You have symptoms of carpal tunnel syndrome
• Your symptoms do not respond to regular treatment, such as rest and anti-inflammatory medications, or if there seems to be a loss of muscle in your fingers

Prevention

Avoid or reduce the number of repetitive wrist movements whenever possible. Use tools and equipment that are properly designed to reduce the risk of wrist injury.
Ergonomic aids, such as split keyboards, keyboard trays, typing pads, and wrist braces, may be used to improve wrist posture during typing. Take frequent breaks when typing and always stop if there is tingling or pain.

Source: Chad Madden, Physical Therapist, PubMed Health

1. Huisstede Bm, Hoogvliet P, Randsdorp MS, Glerum S, van Middlekoop M, Koes BW. Carpal tunnel syndrome. Part I: effectiveness of nonsurgical treatments--a systematic review. Arch Phys Med Rehabil. 2010;91:981-1004.
2. Huisstede BM, Randsdorp MS, Coert Jh, Glerum S, van Middlekoop M, Koes BW. Carpal tunnel syndrome. Part II: effectiveness of surgical treatments--a systematic review. Arch Phys Med Rehabil. 2010;91:1005-1024.
3. Keith MW. American Academy of Orthopaedic Surgeons clinical practice guidelines on the diagnosis of carpal tunnel syndrome. J Bone Joint Surg Am. 2009;91(10):2478-2479.
4. Keith MW. American Academy of Orthopaedic Surgeons clinical practice guidelines on the treatment of carpal tunnel syndrome. J Bone Joint Surg Am. 2010;92(1):218-219.