The Paleo Diet

http://www.dcpracticeinsights.com/mpacms/dc/pi/article.php?id=56433&aoid=dcpinu_20130416_ulan

Reduce body weight and body fat levels

… with daily supplements of Conjugated linoleic acid (CLA).

In this study, twelve weeks of daily supplementation with Conjugated linoleic acid (CLA) produced an average 0.7 kg decrease in body weight and an average decrease in total body fat of 0.6 kg. The results were published in the journal Nutrition.

CLA is a fatty acid naturally present in meat and dairy products. Due to changes in the Western diet, average intake of CLA has fallen; if the fat is removed from a dairy product to make a low-fat version that will be acceptable to consumers, CLA is removed along with it.

The dose is 3-4 g/d for 12 weeks. I measure body weight, body fat mass, fat percentage, and hydration levels using the Total Health System.  I recommend the Metagenics & Xymogen brand CLA.  Along with taking CLA for weight loss, I teach my clients which exercises to strat doing to improve posture, strength, and mobility. There are no adverse effects from taking CLA alone.

Nutrition Feb 2012

Type 2 Diabetes & Turmeric – Curcuplex from Xymogen

When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the cells. When glucose builds up in the blood instead of going to cells, it can lead to diabetes complications.

Diabetes is a major cause of heart disease and stroke. Diabetes is also the leading cause of kidney failure, non-traumatic lower-limb amputations and new cases of blindness among adults in the U.S.

In this study, extracts from turmeric (curcumin) help manage blood sugar levels in people with type 2 diabetes. Daily supplements of curcuminoids for three months was associated with improved glycemic control in 50 type 2 diabetics, compared to placebo, according to findings published in Molecular Nutrition & Food Research 2012.

Ccurcuminoids may have an anti-diabetic effect by decreasing serum fatty acid possibly through the promotion of fatty acid oxidation and utilization. Curcumin, the natural pigment that gives the spice turmeric its yellow color, has become one of my favorite supplements for patients with inflammation, arthritis, and those with stenosis. Curcumin has been linked to a range of health benefits, including potential protection against Alzheimer’s disease and protection against heart failure, diabetes and arthritis.

In this study the recommendation was 300 mg of curcuminoids per day for three months. I use much higher amounts for my stenotic patients in conjunction with laser therapy.

Results showed that the curcuminoids group displayed a significant decrease in blood glucose levels, hemoglobin A1C (a marker of the long-term presence of excess glucose in the blood), and insulin resistance, compared to placebo. There was also a significant reduction in free fatty acids in the curcuminoids group, the researchers said.

I feel that it is important to take curcuminoids as a supplement and I recommend Xymogens Curcuplex tablets.

Molecular Nutrition & Food Research.

Alzheimer’s Update

New research suggests that oleocanthal found in olive oil may possess the ability to help the body rid itself of amyloid plaques found in Alzheimer’s Disease (the brain-degenerative disease). Amyloid plaques are thought to build up over time and cause irrevocable damage. A research team from the University of Louisiana at Monroe, led by Amal Kaddoumi, gave groups of mice oleocanthal from olive oil and found a consistent pattern of producing two proteins and key enzymes that are believed to be critical in the removal amyloid plaques, thereby preventing Alzheimer’s from occurring in the first place.

The team stated: “We provide in vitro and in vivo evidence for the potential of oleocanthal to enhance beta-amyloid clearance from the brain via up-regulation of P-glycoprotein (P-gp) and LDL lipoprotein receptor related protein-1 (LRP1), major beta-amyloid transport proteins, at the blood-brain barrier.”

While traditionally noted for its high concentration of healthful monounsaturated fats, this research suggests that oleocanthal may be the actual protective agent. Researchers noted the results with certainty: “Our results demonstrated significant increase in beta-amyloid degradation as a result of the up-regulation of AB degrading enzymes following oleocanthal treatment,” they said.

Abuznait, et al. (2013). Olive-Oil Derived Oleocanthal Enhances B-Amyloid Clearance as a Potential Neuroprotective Mechanism Against Alzheimer’s Disease. Chemical Neuroscience. 

ADHD Update

Children with attention-deficit hyperactivity disorder (ADHD) may benefit from supplementation of phosphatidylserine (PS). A study, found in Journal of Human Nutrition and Dietetics, gave 36 children between the ages of 4 and 14 a daily dose of 200 mg PS for two months with impressive results. Researchers found that PS supplementation, even during this short period of time, produced significant improvements in the reduction of ADHD, AD, HD, short-term auditory memory, inattention and impulsivity.

One reason why may be children with these neurological conditions are known to not be getting enough brain nourishment: “Phospholipid deficiencies are linked to impairments in neuronal structure and function, especially during early development. Dietary deficiency in essential fatty acids and phospholipids during childhood may increase the risk of developing ADHD-type symptoms,” they said. Researchers added that, “correcting underlying imbalances through PS supplementation may be an important treatment strategy in cases where deficiency exists.”

PS supplementation, omega-3 fatty acids & green tea extract are my recommendations for ADHD.

Hirayama, et al. (2013). The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial. Journal of Human Nutrition and Dietetics. 

Goblet Squat (video)

http://www.ccptr.org/articles/goblet-squat-dr-jeffrey-tucker/

Tight Hamstrings (video) – Dr. Jeffrey Tucker

http://www.ccptr.org/articles/toe-touch-progression-dr-jeffrey-tucker/

Suticase Deadlift-Carry Video (Dr. Jeffrey Tucker)

http://www.ccptr.org/articles/principles-of-the-suitcase-deadlift-dr-jeffrey-tucker/

Mediterranean Diet Cuts Heart Disease Risk by 30%

The Spanish PREDIMED trial is being considered “landmark” due to its demonstrated dramatic reduction in the risk of a major cardiovascular event by an impressive 30%. The study took place from 2003–2011 and included three groups of volunteers each given a different diet: two with variations of the Mediterranean diet and one simply given a low-fat diet based on the American Heart Association (AHA) guidelines.

The AHA low-fat group was so clearly at a disadvantage for cardiovascular health protection and risk of stroke reduction (which was reduced a significant 49% for those in the Mediterranean diet groups).

The key to cardiovascular benefits so talked about with the Mediterranean diet is the type of fat consumed, not how much: Eat more fat from unrefined plant sources as opposed to saturated fat from animal sources.

The most clear evidence pointed to the plant-based phytonutrients found in unrefined fats from such foods as olive oil and a variety of nuts. While these foods provided the potential benefits, researchers were careful to note that simply adding in a few healthy foods to an already unhealthy diet would make little difference to benefit health; they asserted that whole dietary pattern changes were necessary to provide real results.

Estruch et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. The New England Journal of Medicine

Cruciferous leafy greens

A new study, conducted by Dr. Gabrielle Belz from the Walter and Eliza Hall Institute of Medical Research in Australia, looks at how consuming leafy greens could boost gut immunity by activating a immune gene known as T-bet. This T-bet gene then turns on vitally important immune cells known as innate lymphoid cells or ILCs, which protect the body from infection by monitoring the “bad” or pathogenic bacteria found in our gut.

This ultimately results in maintaining the “balance between tolerance, immunity and inflammation by producing a hormone called interleukin-22 (IL-22), which can protect the body from invading bacteria.”

The study states that ILCs are essential for immune surveillance of the digestive system. Cruciferous leafy greens boost the ILCs in the gut could play an important role in immune health.

Nature Immunology