Cordain L, et al Modulation of immune function by dietary lectins in rheumatoid arthritis. (Theoretical paper on the effect of lectins from cereal grains and legumes on rheumatoid arthritis) Br J Nutr. 2000 Mar;83(3):207-17.

Ian Spreadbury Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity Diabetes Metab Syndr Obes. 2012; 5: 175–189.

Karin de Punder, Leo Pruimboom The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation Nutrients. 2013 Mar; 5(3): 771–787.

Tommy Jönsson et al Agrarian diet and diseases of affluence – Do evolutionary novel dietary lectins cause leptin resistance? BMC Endocr Disord. 2005; 5: 10.

Papers that include paleo diet associated with clinical results

Ladan Afifi et al, Dietary Behaviors in Psoriasis: Patient-Reported Outcomes from a U.S. National Survey Dermatol Ther (Heidelb) 2017 Jun; 7(2): 227–242.

Stephen D. Anton Effects of Popular Diets without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings from Clinical Trials Nutrients. 2017 Aug; 9(8): 822.

Kellogg’s Nutrigrain, all that sugar as shown on “Why Are We Fat?”

Julianne

September 11, 2017

You may have noticed Simon Gault looking at labels on a number of processed food packets on “Why Are We Fat” Documentary last night on Prime TV. We saw last night in the programme how ultra-processed food is the prime culprit in our obesity epidemic. I talked about ultra-processed food in this post and I’ll be expanding on it in future

If you missed the programme – you can catch up here https://www.primetv.co.nz/catch-up

Kelloggs Nutrigrain – Winner of Consumer New Zealand’s bad taste awards.

It’s touted as the breakfast cereal of future champions, but Kellogg’s Nutrigrain was this week crowned the “winner” of Consumer New Zealand’s first Bad Taste Food Awards.

More than 200 nominations were received after the watchdog asked consumers to highlight food marketed as healthier than it actually is.

Consumer NZ chief executive Sue Chetwin said Nutri-Grain received the most nominations, with 63.

“What riled people was its promotion as Ironman food, a source of protein and fibre and fuel and energy for active teens. What it actually is, is more than a quarter sugar.”

I thought I’d take a closer look.

Firstly – what do health star ratings mean? First they do not mean this is the healthiest food you can buy. From the MPI government website :

How health stars are calculated

Packaged foods are given a number of stars based on their nutrients, ingredients and the amount of energy (kilojoules) they provide. Manufacturers work out the rating of their product by putting nutrition information into the ‘Health Star Rating Calculator’. Foods get more stars if they are:

lower in saturated fat, sugar or sodium (salt)
higher in healthy nutrients and ingredients (fibre, protein, fruits, vegetables, nuts or legumes).
Important: Check the recommended serving size (you might find the serving size is quite small and the health star ratings only apply if you have this sized serving)
Health Star Ratings can help you make better food choices, but this doesn’t mean you can eat large amounts of food with more stars. Check the nutrition information panel on the packet for the recommended serving size.

Lets take a look at the Nutrigrain label – here is the full label, note a serving size is one metric cup

Lets analyse the label:

I found 4 different sugars, this is one way manufacturers hide sugar, for example – dehydrated cane juice is a classic.
It does not contain whole grain – just highly highly refined mix of 3 grains
It has added vitamins to boost content – vitamins are best in their whole form not added to food
Fibre is not inherent – it is added, and the amount is tiny – just 2 grams per serve
It is over 1/4 pure sugar, and if you stick to the serving size you get 2.5 teaspoons of it.

How do Kelloggs make their food look far more nutritious and healthful than it is? Packaging – carefully designed and probably thousands spent on marketing research to hit the right note.

Despite all the bluff, Nutrigrain is an ultra-processed food, far removed from real food humans evolved on.

Inside the cereal box is one of the most successful confections of processing and advertising – this BBC documentary is eye-opening

Chef Simon Gault “Why Are We Fat?” presenter and human guinea pig, Prime TV, NZ

Julianne

September 10, 2017

One of my recent jobs has been as a researcher for television programmes. “Why Are We Fat?” is a 3 x 1 hours documentary series asking why we have this extraordinary obesity epidemic that has spiralled out of control in the last 50 years. Closely related is the tsunami of type 2 diabetes, once called age onset diabetes, it is now afflicting children.

Simon Gault was a judge on Masterchef New Zealand, a highly successful restaurateur who was concerned about the type 2 diabetes he had suffered from for a number of years. With a 2 year old daughter, he was committed to looking for answers for himself and others facing both obesity and diabetes.

(For those of you outside New Zealand, this series is currently showing on Qantas airways, and BBC Asia)

Watch on Amazon Prime

Purchase a DVD here. Amazon – Why are we fat?

Prime TV have programme outlines, and interviews with some of the experts who appear on the programmes, here is what they write:

It’s official; there are now more fat people than skinny people in the world. Obesity is the biggest health crisis on the planet. For the first time in history children are facing shorter lives than their parents. The world’s health systems face an approaching tsunami of type 2 diabetes and heart disease.

Unfortunately New Zealand is leading the way. A million New Zealand adults are already obese, and another 1.25 million are significantly overweight – which means a staggering 64% of New Zealanders are now either obese or overweight. In the developed world, only Americans are fatter.

So how did this happen? How did we go from obesity rates of 9%, to 30% in less than a generation? Why Are We Fat? explains the reasons for our rapid weight gain and looks at what we can do about it.

Presented by Chef Simon Gault, this three-part documentary series examines the science behind obesity and the looming health crisis. Simon talks to experts from around the world and becomes a human guinea-pig in an attempt to improve his own health.

Episode 1

Obesity is now the greatest health crisis in the world, so what can we do about it? Chef and presenter Simon Gault cuts through the myths around obesity and uncovers the facts, talking to leading experts to learn what causes the ever-increasing epidemic. Also putting himself forward as a guinea pig, Simon uses the latest, most cutting-edge science to see exactly what health problems he’s facing. He gets nutritional advice and is put through some intense exercise to try and make a change and improve his health for good, and to help other Kiwis through this process.

New Zealand is the third fattest nation amongst developed countries. One in three adults are obese in NZ. But it’s not just our country that is facing this endemic health problem. Our neighbours across the ditch, Australia, are spending $15 billion a year on obesity related medical costs. It’s an international phenomenon – there are now more overweight than underweight people in the world. Over the last 35 years obesity rates have more than doubled.

Living life as a busy chef has meant a not-so healthy lifestyle for Simon. He consistently gained weight over the years but the real bombshell came a few years ago when he was diagnosed with type 2 diabetes. He realised for the first time that his bad habits were killing him, and he needed to make a drastic change. Although he has lost some weight, he learns from Dr William Ferguson that he still falls into the obese category.

Research shows processed food and added sugar is a large contributor to the world’s obesity epidemic. This becomes evident when Simon goes shopping with a regular Kiwi family and examines what they are putting in their trolley. The idea that sugar is addictive is still controversial in the nutritional world, but in the first part of this documentary series some of the experts will argue that sugar is just as addictive as alcohol.

Simon puts himself through other medical tests including finding out his fat to muscle ratio in the “bod pod” at Massey University and using an MRI machine to gauge how much of his fat is visceral fat. Shocked to learn the true state of his health, Simon commits to making some serious changes so he can live longer and overcome his diabetes.

Experts featured:
Professor Wayne Cutfield – Paediatric Endocrinologist, Auckland, New Zealand
Professor Jennie Brand-Miller – Charles Perkins Centre, University of Sydney, Australia
Gary Taubes – Journalist and Author, Co-Founder of Nutrition Science Initiative, USA
Professor Neil Mann – Retired Professor of Nutritional Biochemistry, RMIT University Melbourne, Australia
Dr Robert Lustig, MD – Professor of Pediatrics, University of California San Francisco (UCSF), School Of Medicine, USA
Dr Lynda Frasetto – Clinical Professor of Medicine University of California, San Francisco (UCSF), USA
Dr William Ferguson – Kumeu Medical Centre, Auckland, New Zealand
Owen Mugridge – Research/Technical Assistant, Massey Institute of Food Science & Technology, Auckland, New Zealand

Episode 2

In part two of Prime’s documentary series, Why Are We Fat?, Simon tackles one of his most-hated activities – exercise. First up, a cardio-vascular fitness test so the team at AUT’s Millennium Institute can prescribe the most appropriate exercise for Simon – short, sharp resistance training and high-intensity interval training.

Back at Dr William Ferguson’s office, Simon receives the results of his gene tests, which provide some valuable insights into his weight struggles and will help him carry on his journey to better health in a more targeted way. Shockingly, he learns that his body is 800 percent more likely to gain weight from carbohydrates than someone without that gene.

Simon has heard what can happen to those with diabetes that is not properly managed, but at Auckland’s Middlemore Hospital he meets Dr Murray Cox to see the effects of this disease in person. He meets patients who are suffering from blindness, kidney failure, and loss of limbs as a result of their battle with diabetes.

In America, Dr Stephan J. Guyenet explains how through the release of dopamine while eating, people become addicted to calorie-dense, high-fat and high-carbohydrate foods. Meeting up with Dr Gerhard Sundborn (who has a special interest in the health and diet of Pacific Island people) at the Otara Markets in South Auckland, Simon learns about the groups within New Zealand that struggle with obesity more so than others – Maori and Pasifika. Research shows these communities are eating diets high in fat, sodium and sugar, with a lot of food consumed from takeaway shops and dairies. One in four Pacific Islanders have diabetes. One school in South Auckland didn’t wait around for health problems to come to them – they acted. Yendarra Primary in Otara, South Auckland, have made major changes when it comes to food. When Susan Dunlop took over as principal she found that the kids’ lunchboxes were full of junk food and the children were suffering for it. The school went ‘water-only’ in 2006, and kids are encouraged to bring healthy lunches to school. Not only has their physical health improved dramatically, but truancy is down and attention levels are up.

Later, Simon gets a visit from nutritionist Dr Mikki Williden, who arms him with an eating plan that combined with his exercise routine will put him well on his way to a healthier lifestyle.

Experts featured:
Matt Wood – Lecturer & HPC Clinic Manager, Auckland University of Technology, New Zealand
Nigel Harris – Senior Lecturer, Exercise Science, Auckland University of Technology, New Zealand
Dr William Ferguson – Kumeu Medical Centre, Auckland, New Zealand
Dr Murray Cox – Vascular Surgeon, Middlemore Hospital, Auckland, New Zealand
Dr Stephan J. Guyenet – Obesity Researcher and Neurobiologist, Seattle, USA
Dr Gerhard Sundborn – Epidemiologist, University of Auckland, New Zealand
Susan Dunlop – Principal, Yendarra School, Auckland, New Zealand
Professor Kerin O’Dea – Nutrition and Population Health, School of Health Sciences, University of South Australia, Australia
Associate Professor Felice Jacka – Psychiatric Epidemiologist, Deakin University, Australia
Luke Sniewski – Personal Trainer, Auckland, New Zealand
Dr Mikki Williden – Nutritionist, Auckland, New Zealand

Episode 3

In the final instalment of Why Are We Fat?, Simon Gault’s support team share with him their belief that quality of sleep is almost, if not as important for your health as your diet quality. To find out more about how and why sleep affects our health, Simon travels to California to meet sleep expert Dr Kirk Parsley, who has explored the relationship between how much body fat you have and how well you sleep. Sleep contributes to obesity and diabetes in many ways, mostly through hormones and its effect on your appetite. Not only is lack of sleep bad for your weight, it increases people’s risk for all disease including heart attacks, strokes, all auto-immune diseases and mental health.

Equally shocking for Simon to learn is how bacteria in your gut affects our overall health. A major question is whether or not gut bacteria can contribute to weight gain, which a lot of research is currently focussed on.

So, how do we fix it? People have been in pursuit of a quick fix for years, but we need to look at our lifestyles and make some hard choices. Going on a diet is not a sustainable option. To add to this, almost everyone will change the types of food they eat when they are stressed, turning to high calorie meals. To get long term results people must undergo a lifestyle change.

While some experts are campaigning for a tax on sugar, others are trying to bring down the price of foods that are healthier so it is accessible for all.

At Dilworth School’s rural campus, Head of School John Rice noticed that a lot of the boys were exercising regularly and were active, but weren’t dropping weight. He decided a complete overhaul of the boys’ diet was the only way to keep them healthy. The students and teachers eat from the same menu, and everyone is enjoying the benefits from this new food regime.

And finally, the moment of truth. Three months down the track it’s time for Simon to revisit all the experts who poked and prodded him, kicking off his health journey, to find out how the changes he has made have impacted his health.

Experts:
Dr Rinki Murphy – Diabetes Physician, Auckland University Faculty of Medical and Health Sciences, New Zealand
Dr William Ferguson – Kumeu Medical Centre, Auckland, New Zealand,
Nigel Harris – Senior Lecturer, Exercise Science, Auckland University of Technology, New Zealand
Dr Mikki Williden – Nutritionist, Auckland, New Zealand
Dr Kirk Parsley – Sleep Specialist, USA
Dr Erica Sonnenburg – Senior Research Scientist, Stanford University School of Medicine, USA
Associate Professor Justin Sonnenburg – Stanford University School of Medicine, USA
Professor Wayne Cutfield – Paediatric Endocrinologist, Auckland, New Zealand
Professor Neil Mann – Retired Professor of Nutritional Biochemistry, RMIT University Melbourne, Australia
Dr Stephan J. Guyenet – Obesity Researcher and Neurobiologist, Seattle, USA
Dr Lynda Frasetto – Clinical Professor of Medicine, UCSF Medical Center, USA
Dr Wilma Waterlander – Research Fellow, National Institute for Health Innovation, The University of Auckland, New Zealand
John Rice – Head of Dilworth School Rural Campus, Auckland, New Zealand
Craig Johnston – Rural Campus Catering Manager Dilworth School, Auckland, New Zealand

Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)

Julianne

September 2, 2017

Can pre-diabetes be reversed with diet? This study says it can be

Type 2 diabetes currently affects 29.1 million people in the USA, 8 million do not know teh have it, they are currently undiagnosed.

Pre-diabetes affect 86 million Americans. This refers to having impaired glucose tolerance, which means glucose is not being cleared properly from the bloodstream and blood glucose remains higher than it should be. They do not yet have high enough blood glucose to warrant the diagnosis of diabetes.

Study protocol

Men and women between 20 and 50 whose BMI categorised them as obese (30 to 55 kg/m²)
All had prediabetes
They were randomly assigned to a high protein (18) or a high carbohydrate diet (20)
The study was for 6 months, 6 dropped out of HP group and 8 from HC group, 24 completed the study, 12 in each group
The HP diet was 30% kcals from protein, 40% kcals from CHO, 30% kcals from fat, versus HC diet; 15% kcals from protein, 55% kcals from CHO, 30% kcals from fat.
Subjects diet was calculated for each individual using resting metabolic rate (RMR) and 500 calories per day was subtracted in order to make it a calorically reduced diet to achieve weight loss.
Meals were pre-prepared and daily allowance was given as 3 meals and 2 snacks.
All subjects were not very active and stayed mainly inactive during the 6 months

Food

Diets were designed so that all nutrients were covered, and they met all the recommended daily intake (RDI) goals for vitamins and minerals.
Dietary fat was primarily monounsaturated and polyunsaturated, plant oils, nuts and semi-liquid margarine.
Carbohydrate sources emphasized whole grains, fruits, vegetables and legumes; and dietary protein sources included lean meats, fish, chicken, eggs and non-fat dairy foods, that is, fat-free milk and low-fat cheese.

Compliance

All meals were provided and food preferences catered for
Food records / diaries were kept and monitored

Testing

Done at the beginning and end (6 months) in order to determine changes in body weight and body composition (lean mass (LM) and fat mass (FM)), insulin sensitivity and glucose response, lipid profile, Ca metabolism and protein breakdown (by urinalysis).

Measurements taken:

Height and weight, blood pressure (BP) and waist measurements
OGTT and mixed meal tolerance test – Glucose and insulin were measured at baseline and at 30 min intervals for 2 hours
DXA scan, RMR, chemistry profile, complete blood count (CBC), vitamin D, parathyroid hormone (PTH) and lipid profiles
24 hour urine collection tests were performed for creatinine clearance (CrCl), microalbumin, calcium (Ca) and urinary urea nitrogen (UUN).
Subjects were considered to have remission of their pre-diabetes if at 6 months they had a fasting glucose of <100 mg/dL, and a 2-hour glucose level of <140 mg/dL during a single OGTT.

Results

Of great significance:

The 100% (12/12) remission of pre-diabetes to normal glucose tolerance in all the HP diet group subjects
There was only a 33% (4/12) remission in the HC group.
Subjects on the HP and HC had significant weight loss at 6 months from their Bl weights, however they were not significantly different between the HP and HC groups at 6 months.
HbA1c and insulin sensitivity (HOMA IR and ISI) were all significantly improved at 6 months from Bl in the HP and HC diets; however, the HP group had significantly greater improvement in these parameters compared with the HC group at 6 months.
However of more importance – The HP diet group’s percent lean body mass (LM) increased while percent body FM was decreased; whereas, the HC diet group lost both percent LM and FM. This preservation of percent LM in the HP diet group may be an important factor in improving insulin sensitivity since muscle is a major insulin sensitive tissue for glucose uptake. (Of note, neither group did any exercise over the 6 months)

The figure shows the effect of the HP and HC diets on percent changes in lean body mass and fat body mass at 6 months on the diets. HC, high carbohydrate; HP, high protein.

The HP group showed no bone loss or loss of Ca in the urine.
The cardiovascular factors (BP, cholesterol, triglycerides, LDL) and inflammation markers (TNFα, IL-6) were significantly decreased in both diet groups; the HP diet resulted in significantly greater reduction in the triglycerides, LDL, oxidative stress (ROS-DCF), TNFα, and IL-6 compared with the HC diet at 6 months. This reduction in TNFα, IL-6 demonstrates a better anti-inflammatory effect of the HP diet compared with the HC diet.

The figure shows the mean±SD of glucose and insulin for the 2-hour OGTTs and MTTs for the 12 HP diet subjects and the 12 HC diets subjects. The symbols represent the following: HP diet baseline (HP_Bl); HP diet at 6 months (HP_6 m); HC diet baseline (HC_Bl); and HC diet at 6 months (HC_6 m). p Values for the glucose AUC for the OGTTs are: HP_Bl versus HP_6 m=0.0005; HC_Bl versus HC_6 m=0.005; HP_6 m versus HC_6 m=0.0001. p Values for the insulin AUC for the OGTTs are: HP_Bl versus HP_6 m=0.0001; HC_Bl versus HC_6 m=0.005; HP_6 m versus HC_6 m=0.0001. p values for the glucose AUC for the MTTs are: HP_Bl versus HP_6 m=0.0005; HC_Bl versus HC_6 m=0.005; HP_Bl versus HC_Bl=0.01; HP_6 m versus HC_6 m=0.0001. p values for the insulin AUC for the MTTs are: HP_Bl versus HP_6 m=0.001; HC_Bl versus HC_6 m=0.01; HP_Bl versus HC_Bl=0.001; HP_6 m versus HC_6 m=0.0001. AUC, area under the curve; HC, high carbohydrate; HP, high protein; OGTT, oral glucose tolerance test.

Neither diet induced ketosis. Ketones were monitored by β-hydroxybutyrate determination on fasting blood during the study. β-Hydroxybutyrate for both groups showed no significant difference at 6 months from Bl and no significant difference between groups and demonstrated no significant ketosis induced by the diets.

My take:

This study was extremely well managed, food quality between the groups was the same, fat intake the same, however protein and carbohydrate differed.
Calories were reduced in both groups, however higher protein lower carb had significantly better results showing these macronutrients are critical when it comes to pre-diabetes.
Just losing weight did not have maximum impact on metabolic markers.
Increasing protein is critical to maintain lean mass. A 100kg person in this study was on around 1800 kcalories per day – assuming a 40% body fat, that is 60kg lean mass. 30% of 1800 means they were consuming 135g per day protein – that is approximately 2.2 grams per kg lean mass per day. The 15% protein dieters were consuming just 1.1 gram per kg lean mass per day. Clearly inadequate to maintain lean mass.
Neither group had any measurable ketosis implying ketosis is not necessary for weight loss or reversal of pre-diabetes.
The difference in carbohydrates on an 1800 kcal day diet was 250grams on high carbohydrate and 180g on a lower carbohydrate diet. This amount was low enough to get the significant result.

Study link:

http://drc.bmj.com/content/4/1/e000258

Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial

Abstract

Objective Remission of pre-diabetes to normal is an important health concern which has had little success in the past. This study objective was to determine the effect on remission of pre-diabetes with a high protein (HP) versus high carbohydrate (HC) diet and effects on metabolic parameters, lean and fat body mass in prediabetic, obese subjects after 6 months of dietary intervention.

Research design and methods We recruited and randomized 24 pre-diabetes women and men to either a HP (30% protein, 30% fat, 40% carbohydrate; n=12) or HC (15% protein, 30% fat, 55% carbohydrate; n=12) diet feeding study for 6 months in this randomized controlled trial. All meals were provided to subjects for 6 months with daily food menus for HP or HC compliance with weekly food pick-up and weight measurements. At baseline and after 6 months on the respective diets oral glucose tolerance and meal tolerance tests were performed with glucose and insulin measurements and dual energy X-ray absorptiometry scans.

Results After 6 months on the HP diet, 100% of the subjects had remission of their pre-diabetes to normal glucose tolerance, whereas only 33.3% of subjects on the HC diet had remission of their pre-diabetes. The HP diet group exhibited significant improvement in (1) insulin sensitivity (p=0.001), (2) cardiovascular risk factors (p=0.04), (3) inflammatory cytokines (p=0.001), (4) oxidative stress (p=0.001), (5) increased percent lean body mass (p=0.001) compared with the HC diet at 6 months.

Conclusions This is the first dietary intervention feeding study, to the best of our knowledge, to report 100% remission of pre-diabetes with a HP diet and significant improvement in metabolic parameters and anti-inflammatory effects compared with a HC diet at 6 months.

Sugar – the most common reason kids get a general anesthetic in New Zealand

Julianne

August 9, 2017

The most common reason children get a general anesthetic in New Zealand is to pull out painful rotting teeth, costing the taxpayer $5000.00 per operation.

Back in 2012 I worked as the researcher on a programme fronted by Nigel Latta, a popular psychologist in New Zealand, as part of ‘The Hard Stuff’ series. It was on sugar and the its detrimental effects.

One of the most sobering was the sheer number of children going under anaesthetic to get their painful and decaying baby teeth out. The reason they were decayed was because they drank drinks containing sugar. Kids (and adults too) should never drink sugar. Not juice, not soft drinks, not sugary coffees or hot chocolates (occasional treat is ok).

On average New Zealanders are consuming 1.3 kg a week in pure sugar, 600 empty calories a day, 37 teaspoons. This displaces food that is nutrient rich. If there is one small thing you can do to improve your diet – ditch the sugar.

This is a slide from one of my seminars showing how easy it is to get excess sugar in one or two meals. Remember the WHO recommends no more than 6 teaspoons a day.

Here is a link to the programme- enjoy the watch, it is sadly still pertinent 5 years on.

https://www.tvnz.co.nz/shows/nigel-latta/episodes/s1-e6

For a detailed instructions on how you can have less sugar in your diet – see my earlier post

How much sugar’s in my food? What to eat instead. Nigel Latta’s sugar show

Ancestral Health Society NZ events. Auckland, Wellington, Queenstown

Julianne

July 28, 2017

One of my passions is studying health and wellbeing from an evolutionary perspective. I believe that we have much to learn by looking to our past – to ‘wild’ humans if you like, and the diet and lifestyle we evolved on. By looking to our past as well as current nutrition science, we can best design our lives and diet to give us maximum ‘health span’, that is long life of wellness and productivity, not just a long life.
I’m one of the organisers of events delivered by the Ancestral Health Society of New Zealand.

We invite you to come to one of our inspiring and informative upcoming events
Auckland Sunday 6th August
Wellington Saturday 19th August
Queenstown, International event 19-22 October

Humans are suffering chronic diseases now more than any other time in history. There is a dramatic rise in inflammatory, gut, autoimmune disease, mental health and metabolic conditions. We are living longer, but sicker and weaker.

The primary reason is the huge mismatch between the lifestyle that humans evolved on and how we actually live.

Three events are coming up with speakers who have a passion for humans living their healthiest.

Auckland 6th August 9.00am to 1.00pm in GreyLynn.

Inflammation, nutrient defiency and bone health

Dr Mikki Williden, Julianne Taylor and Matthew Stewart will address how today’s mismatch triggers inflammation (at the heart of many modern diseases) and nutrient deficiencies, and its impact on our mental and physical health (including our mood, our muscle and skeletal health, and our ability to maintain daily function).
See below for an outline of talks and presenters.

Book your place here http://ancestralhealthnz.org/event/auckland/

Wellington 19th August 1:00 pm – 4:00 pm

A Few Blokes, A Bar, and Better Health

There’s a mismatch between human physiology and 21st-century fast-paced living and it’s hurting the mental and physical health of Kiwi men.

Our Wellington region AHSNZ team members as they talk about their perspectives on stress and wellbeing, specifically in relation to the health and wellbeing of Kiwi men. Academic, personal, and clinical perspectives will be shared with practical solutions offered.

Stick around after the talks for a happy/unhappy hour and have a yarn with the team.
$45.00 For speaker information and booking http://ancestralhealthnz.org/event/wellington/

Queenstown 19th – 22nd October

Our International 3 day Event

This event has received endorsement for 17 CME credits from the Royal New Zealand College of General Practitioners, and for 15 CPD credits from the New Zealand Register of Exercise Professionals.

With speakers coming from Europe, UK, USA, Canada, and Australia, as well as plenty of home-grown New Zealand talent, this a truly international event. Our presenters will cover a range of topics, including nutrition, medicine, psychology, movement and physical activity, including theory, and in some cases, practical application, discussing the evolutionary origins of disease, modern biological mismatches, and how the knowledge of the past might inform us on both the problems of present, and those of the future.
For the speakers topics and registration http://ancestralhealthnz.org/event/symposium-2017/

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Auckland 6th August 9.00am to 1.00pm in GreyLynn. Book here

Talks and speakers:

Skin Deep: Are We Being Blinded by Body Size?
~ Mikki Williden

Recent reports suggest the overweight and obesity rates in children are levelling off, yet other important health indicators (nutrient status, dental health, allergies and mental health) suggest that the health of our younger population continues to decline. Mikki will discuss the pitfalls of using body size as the main measure of health, and implications this may have on long term health.

Dr Mikki Williden, PhD, is a registered nutritionist with postgraduate degrees in nutrition and public health, and a physical education degree. She has a private nutrition clinic, an online nutrition coaching business and is a regular contributor to Bite Magazine in the NZ Herald, writes for Kiwi Trail Magazine and is a Research Associate at AUT University, Auckland. In her downtime, she loves to run, on both roads and trails, drink coffee, listen to music and potter in the kitchen.

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Inflammation: Fanning the Flames or Quenching the Fire?
~ Julianne Taylor

Inflammation is a byproduct of our modern lifestyles and contributes to many of the ‘diseases of civilisation’. How does our modern way of living cause inflammation, not just what the food we eat, but lifestyle and environment? What are practical proven ways to reduce inflammation and increase our body’s anti-inflammatory protective factors?

Julianne Taylor is a registered nurse and nutritionist, whose passion for nutrition started when a dietary change to an ancestral model reduced a host of niggling health problems, including eliminating auto-immune joint inflammation. This inspired a post graduate qualitative research project investigating the use of a paleo diet by people with rheumatoid arthritis. Julianne has also been the sole researcher for two prime time television documentaries, most recently 3 x 1 hour series presented by Simon Gault called “Why Are We Fat?” investigating the obesity epidemic. Julianne is currently challenging herself with powerlifting.

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Building Better Bones from the Ground Up
~ Matthew Stewart

Bone fragility and osteoporosis rates are increasing, with hip fractures in the elderly a major cause of morbidity and associated health care costs. Bone fragility can be viewed from the mismatch hypothesis; modern agricultural practices, food processing and eating patterns, environmental changes and increasingly sedentary lifestyles are mismatched with the evolutionary pressures that shaped the human musculoskeletal system.

Matthew will discuss what we can we do to close the gap between our health span and life span including looking after our bones.

Matthew Stewart is a registered osteopath in private practice in Mt Eden with post-graduate qualifications in higher education. Matthew has worked as a clinician and educator in the health field for 20 years in New Zealand, Australia, the UK, and the USA. His interest is focused on the effect of movement, lifestyle and nutrition on the physiology and function of the connective tissues of the body, In his spare time, Matthew loves to run, lift heavy things, and attempt to turn a patch of kikuyu covered clay into a productive garden.

August 6th. 9am – 1pm

Venue

The Surrey Hotel

465 Great North Rd
Auckland, 1021 New Zealand + Google Map

http://ancestralhealthnz.org/event/auckland/

Go ‘low carb’ and increase protein to increase fertility chances by five times, experts say

Julianne

July 8, 2017

(This is reposted from the Telegraph)

Study on Medscape Low-Carb Diet Improves In Vitro Fertilization

Women should go “low carb” (and higher protein) if they want to conceive – because doing so could increase the chance of success by five times, say fertility experts.

They say one portion a day is the limit for those trying to conceive, and advised cutting out all white bread, pasta and breakfast cereals.

Leading doctors said they are advising patients with fertility problems to radically change their diet, after evidence showed that high amounts of refined carbohydrates can seriously damage conception chances.

British clinics yesterday revealed that they have begun enrolling patients on nutrition courses and even cookery classes, amid concern that increasingly stodgy diets are fuelling fertility problems.

Dr Gillian Lockwood, executive director of fertility group IVI, said she advises all patients to cut their carbohydrate intake, amid a growing body of evidence linking such foods to impaired fertility.

High levels of carbohydrates – especially refined ones – are already known to affect the body’s metabolic functions, and can fuel obesity, which in itself reduces fertility.

But experts said there is growing evidence that a typical western diet, with high reliance on convenience foods, high in carbohydrates, badly affects a woman’s reproductive system, reducing the quality of her eggs.

Fertility experts advised all couples trying to conceive to look closely at their diets – and said there was strong evidence that women in particular should cut back on carbohydates.

Dr Lockwood highlighted research which found women with lower carbohydrate intake had four times the success rates of those on standard diets.

The US trial on 120 women undergoing IVF split them in to two groups, depending on the balance of protein and carboyhydrate in their diet. In total, 58 per cent of those in the “low carb” group (meaning at least one quarter of their diet was protein) went on to have a baby.

In the “high carb” group, where less than a quarter of daily energy came from protein, just 11 percent achieved success, the study by the Delaware Institute for Reproductive Medicine (DIRM) in Newark found.

Researchers concluded that those trying for a family should aim for up to 35 percent protein and less than 40 percent carbohydrates.

Dr Lockwood, from IVI Midland, in Tamworth, said she now advised all patients to go “low carb”.

“They should be eating plenty of fresh vegetables and protein and limiting their carbohydrate intake to just one group and portion a day.

“I tell my patients that if they are going to have toast for breakfast, then that is their carbs for the day. They cannot then have a sandwich for lunch and pasta for dinner.

“If they want a pasta supper that has to be their carb, or if they want a jacket potato for lunch, then that is it.”

Women were also advised to eat dairy foods as cholesterol is the ‘building block’ for all the reproductive hormones, she said.

Today’s typical diet was storing up fertility problems, she said.

“Modern food is very carb-rich, tasty and cheap, so it’s easy to see why people tend to eat a lot of this food. But it is also very low in nutrition,” she added.

“The women’s partners also need to do their part and scrap their stuffed-crust pizza and enjoy a chicken salad too,” she said.

Speaking at the European Society for Human Reproduction and Embryology conference in Geneva, British fertility experts said they have just begun diet clasess for infertile couples, in a bid to improve their chances.

Leeds Fertility last month began giving infertile couples four lessons in nutrition – including cookery classes, to encourage them to cut the carbohydrates, and introduce a more varied diet.

Grace Dugdale, the reproductive biologist leading the scheme, said couples trying for a baby should cut out all white bread and pasta, and switch to wholemeal versions.

She suggested replacing processed breakfast cereals with eggs, or natural yoghurt and fruit, and advises swapping lunchtime sandwiches with carb-free salads. When carbohydrates were consumed, unprocessed was best, she said, recommending muesli and porridge over sweetened cereals.

Couples should try to stick to just one portion of carbohydrates a day she said – and make it a complex one, such as brown rice or wholewheat pasta.

Miss Dugdale said: “People should be cautious of the refined carbohydrates in white bread, pasta, cereals, biscuits and cakes because their simpler molecules break down more quickly in the body, causing a spike in blood sugar.

“Over time the body becomes less able to process sugar, leading to poor metabolic health, which can cause inflammation in the body and damage mitochondria, the powerhouses of the cells.

“A woman’s eggs are very large cells with a high number of mitochondria, so their quality is affected. Poor diet that includes refined carbohydrates can also affect male fertility by damaging the DNA in sperm. This affects sperm motility, their ability to swim, their morphology, or the shape which makes them good swimmers, and the sperm count, or how much sperm is produced.

“A diet low in refined carbohydrate is therefore important for both the man and the woman.”

The scheme led by Balance Fertility, a research company looking at lifestyle and underling factors behind infertility, will be expanded in September, with patients getting individual consultations to look at their diet and lifestyle in detail.

Prof Adam Balen, chairman of the British Fertility Society, said all couples could give their fertility the best chance by eating a healthy diet, and looking in particular to cut carbohydrate levels.

He said: “We know that diet has a major impact on chance of conception and on egg quality and increasingly it seems that carbohydrates play a particular role.”

And he said those struggling with fertility problems should undergo individual consultations to check levels of key nutrients, vitamins and minerals.

The British Dietetic Association said further research into the area was needed. A spokesman said: “As dietitians we don’t promote demonising nutrients, but paying attention to diet, encouraging moderation and portion control both pre and during pregnancy are extremely important for mum, dad and baby.”

Personal note: My position- as a university educated nutritionist my view is not the same as the British Dietetic association. While I do not think it wise to demonise foods, I do not think the amount of refined grains and sugars in even a moderately balanced Western diet is healthy. Most people get around 60 – 70% of their food intake from 2 simple foods – refined wheat and sugar. That imbalance is unhealthy, low in nutrients and gut bacteroa promoting fibre. Eating a far more varied diet – increasing low density carbohydrates from fruit and vegetables and eating a decent amount of protein and whole food fats like nuts will increase nutrients, microbiome promoting fibre and decrease inflammation.

Can you get rid of a humped back? (Dowager’s hump or hyperkyphosis)

Julianne

June 6, 2017

Dowager’s hump. The hump on our back that typically increases with old age. Is it inevitable? Can it be avoided or reduced?

What is a Dowager’s hump?

A normal back has a curve outwards between the shoulder and lower ribs, called a kyphosis. After around 40 years of age this begins to increase in angle so that the curve gets more ‘humped’ also known as age-related hyperkyphosis. It occurs in 20 – 40% of those over 60.

What causes a Dowager’s hump?

A dowager’s hump increases more in women than men particularly after menopause.

One-third of those with severe hyperkyphosis have underlying osteoporosis with vertebral fractures.

That means in 2/3 of people there are other causes. These include:

Back extensor muscle weakness
Decreased spinal mobility and consequent stiffening of ligaments
Degenerative disk disease
Decreased bone mineral density (osteopenia and osteoporosis)
Hereditary factors

Can we prevent dowager’s hump?

If you look at the list of causes, you’ll notice that they are typically a result of the way we live today. In fact scientists have even coined a term for this; slumped sitting and lack of use of extensor muscles in the spine is called “flexion relaxation phenomenon” (FRP), and is typical of our times as we engage in slumped sitting pretty much all the time.

In this study, the best way to sit to activate the muscles to keep our upper back from excessive humping is shown here in figure A: (A) Thoracic upright sitting. (B) Slump sitting. (C) Lumbo-pelvic upright sitting.

Are supportive chairs contributing to dowager’s hump?

We have been obsessed with designing furniture to take the work out of our muscles, and in doing so we have done our spinal muscles a disfavour and increased the likelihood of a humped back and lazy spinal muscles.

The ultimate in support in our office chairs has evolved as shown – note that fully supported we no longer need to use our postural muscles. (Picture source)

What would happen if someone suddenly removed the back of your seat?

This is the question that biomechanist Katy Bowman asked followers of her Nutritious Movement Facebook page. The most common answer: I’d fall backwards.

In this excellent article (What if we got exercise all wrong) Katy goes on to explain:

“Exactly. The outsourcing of postural muscles, designed to hold our bodies upright in a variety of positions, would for many be so weak and untrained that the entire structure would collapse. Sitting tall takes work, the type of work too many humans are unequipped to handle.”

(Katy Bowman has many excellent posts here and is coming to New Zealand in October for the Ancestral Health Symposium, talk outline here)

Once you have a dowager’s hump – can it be reversed?

The only proven way apart to reverse a dowager’s hump is by doing weight resistant exercise specifically to strengthen the bones and muscles; deadlifts are a great example.

The Bone Clinic in Sydney started working with women who had severe osteoporosis – training them to lift heavy weights, in order to see the effect this had on their osteoporosis. Was it unsafe? (NO) Did it make their bones stronger and reverse osteoporosis? (YES)

Even more intriguing is the effect it had on women’s bent spines, from the Bone Clinic’s results

“We have found that a Dowager’s hump can be treated. In fact The Bone Clinic’s exercise program has been shown to reduce the curvature of the spine, increase height and enhance function, appearance and confidence.

The significant improvement in posture also reduces the risk of further injury to the spine during lifting and decreases the risk of falling by enhancing your balance – incredibly important outcomes as your body continues to age.”

This is Denise H. Her before (our exercise program) and after photographs illustrate a remarkable decrease in her Dowager’s hump.

This is Sue S. After 8m of training – a noticeable increase in her posture as well.

This is Wendy H. Wendy was another lady on the Griffith University randomised control study and we saw a significant improvement in her posture as well. And to inspire you – here is a clip with women doing deadlifts and other weights in the Sydney Bone Clinic programme

References

Aging Clin Exp Res. 2016 Aug 18.Age-related hyperkyphosis: update of its potential causes and clinical impacts-narrative review.

Roghani T¹, Zavieh MK², Manshadi FD¹, King N³, Katzman W³.

https://www.ncbi.nlm.nih.gov/pubmed/27538834

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Clinical Studies

Reviews

Theoretical papers

Papers that include paleo diet associated with clinical results

Kelloggs Nutrigrain – Winner of Consumer New Zealand’s bad taste awards.

I thought I’d take a closer look.

How health stars are calculated

Lets analyse the label:

Episode 1

Episode 2

Episode 3

Can pre-diabetes be reversed with diet? This study says it can be

Study protocol

Food

Compliance

Testing

Measurements taken:

Results

The figure shows the effect of the HP and HC diets on percent changes in lean body mass and fat body mass at 6 months on the diets. HC, high carbohydrate; HP, high protein.

My take:

Study link:

Remission of pre-diabetes to normal glucose tolerance in obese adults with high protein versus high carbohydrate diet: randomized control trial

Abstract

Humans are suffering chronic diseases now more than any other time in history. There is a dramatic rise in inflammatory, gut, autoimmune disease, mental health and metabolic conditions. We are living longer, but sicker and weaker.

Inflammation, nutrient defiency and bone health

A Few Blokes, A Bar, and Better Health

There’s a mismatch between human physiology and 21st-century fast-paced living and it’s hurting the mental and physical health of Kiwi men.

Our International 3 day Event

Auckland 6th August 9.00am to 1.00pm in GreyLynn. Book here

Venue

What is a Dowager’s hump?

What causes a Dowager’s hump?

Can we prevent dowager’s hump?

What would happen if someone suddenly removed the back of your seat?

Once you have a dowager’s hump – can it be reversed?

References

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