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The "Calories In, Calories Out" Argument is Tragically Flawed PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, April 27, 2016


The “calories in, salve calories out” argument is tragically flawed. Why? Because the traditional method of counting calories does not take into account the nutrient quality or the metabolic function of foods. Neither does it account for properties in food that create alkalinity in the body and detoxify the liver (the body’s main fat-burning organ).  Therefore, diagnosis it is more the type of food, ask not the number of calories that makes us gain weight.

For example, 100 calories from an apple is not the same as the 100-calorie snack pack. The apple alkalizes, cleanses, and nourishes the body with fiber multiple nutrients, and enzymes. The 100-calorie snack pack contains enriched flour, sugar, hydrogenated oils, TBHQ, and other additives, but has no fiber, few nutrients, and no enzymes; in fact, it robs the body of nutrients, creates acidic body chemistry, leaves you feeling hungry an hour later, and makes you fat!

Foods high in fiber have been shown to enhance blood sugar control and assist in the reduction of absorption of between 30 and 180 calories per day. While healthy fats such as avocados, nuts, seeds, omega-3 oils, and coconut oil do have high calorie counts, they actually increase our liver’s ability to burn fat more efficiently, thereby increasing our overall metabolism. Some foods, such as celery and lettuce, have what are called negative calories, meaning that we expend more energy (calories) to digest these foods than the foods themselves contain. And legumes contain a type of starch called resistant starch that helps the body burn 20 to 25 percent more fat, when included in the diet on a daily basis.

Another factor that people may not be aware of are the effect of chemical food additives on our fat-storing mechanisms. For example, a commonly used flavor enhancer called monosodium glutamate (MSG) induces weight gain. It creates a biochemical disturbance that triples the amount of insulin our body produces.  When too much insulin is produced, our cells won’t accept it, we become insulin resistant, and unable to use the calories from sugar for energy.  Our body then has no choice but to store the excess sugar as fat.

A 2011 study on more than 10,000 adults eating roughly the same amount of calories and activity per day, found that those who ate foods with MSG (about 5 grams per day) were thirty percent more likely to gain weight than those who ate foods with less than half a gram of MSG per day. Five grams of MSG contains only 25 calories, yet that small amount of calories creates a 30 percent higher incidence of weight gain! The weight gain from eating MSG has nothing to do with excess calories and everything to do with the alteration of fat-storing mechanisms.

By contrast, studies show that women who add a half of an avocado a day to their diet, about 153 calories, without changing anything else, actually lost weight rather than gained weight.  This is because the nutrients in avocadoes, including the fiber, fat and a unique type of carbohydrate called mannoheptulose, has been found to lower insulin secretion, thereby creating a more efficient fat-burning metabolism.

The Island of Icaria: Dietary Lessons from the Longest Lived People PDF Print E-mail
Written by Dee McCaffrey, CDC   
Wednesday, April 27, 2016







As a perpetual student of nutrition, prostate I have a keen interest in how diet and lifestyle play a role in people’s health.  Nothing fascinates me more than the research around longevity.  Something called the Danish Twin Studies established that only 20 percent of how long the average person lives is dictated by genes—the other 80 percent is diet, there lifestyle and environment. In other words, cialis most of how long and how well you live is up to you.

The life expectancy of most Americans is 78.2 years. But most of us have the capacity to make it well into our early 90’s and largely without chronic disease. There are people in the U.S. and around the world who live to be 100—and are fit and healthier than their younger counterparts.  It seems that we are leaving 12 good years on the table that could be ours for the taking if we learned their secrets to longevity.

So how can you live longer?  Does it involve a special diet? Nutritional supplements? Workouts? Should you be eating organic, free range chicken, grass-fed beef or beans? And what about physical activity?  Should you be running marathons or doing yoga?

In 2004, author Dan Buettner teamed up with National Geographic and hired the world’s best longevity researchers to identify societies around the world where people lived measurably better.  In these so called “Blue Zones” of longevity, they found that people reach age 100 at rates 10 times greater than in the United States.  They found the extra 10 years that we’re missing.

One such Blue Zone is the Greek island of Icaria, deep within the Aegean sea, 35 miles off the coast of Turkey.  Icarians are three times more likely to reach age 90 than in the U.S.  Chronic diseases are a rarity.  People living in this region have 20% less cancer, half the rate of cardiovascular disease, and almost no dementia! People traditionally have farming or fishing jobs and live in a mountainous terrain, which keep them active throughout life. They eat a variation of the Mediterranean diet, rich in olive oil, whole grains, fruit and a little fish. Raw goat milk and wine brimming with antioxidants are part of their traditional diet.  Time is taken out of their day to nap and connect with friends, reducing stress and promoting relaxation.

Here are some of the Diet and Lifestyle Lessons we Can Take from Icaria:

Mindul Eating: Icaria’s do not eat unless they’re sitting down, relaxing, and spending time in conversation with one another.

Vegetables and Beans: The Icaria diet is largely plant-based, rich in vegetables and beans (like garbanzo beans, kidney beans, black-eyed peas, and lentils) and low in meat. Seasonal vegetables are natural, unprocessed, and largely organic, free of pesticides and herbicides. Vegetables include wild mushrooms, tomatoes, potatoes, wild greens, pumpkins, squashes, and taro root.

Wild Greens: Icarians grow almost everything they eat and they eat a lot of wild greens. They eat a lot of fennel, dandelion greens, and horta (something like spinach), and anything their gardens produce seasonally.

Nuts: Plentiful nuts on the island of Icaria include almonds, walnuts, and chestnuts.

Fruit in Season: Icarians eat a lot of kalamata olives, stone fruits, apples, pears, oranges, grapes, figs, and blackberries in season.

Low Sugar: Sugar is primarily added to morning coffee and is largely absent anywhere else in their diet.

Olive Oil: Icarians drizzle olive oil over almost everything they eat. They consume most of their olive oil unheated.

Raw Goat’s Milk: Goat’s milk is easier to digest than cow’s milk and high in tryptophan, which reduces stress hormones and lowers the risk of heart disease. You could argue that goat’s milk is healthy, but I believe it’s not just that; it’s the fact that Icarians drink raw goat’s milk. Remember, whenever milk of any kind is pasteurized, the beneficial probiotic, lactobacillus acidophilus, is destroyed. This probiotic helps to synthesize B vitamins in the colon and build healthy bacteria in the gut. The reason yogurt in most developed countries (like the U.S., Canada, and most of Europe) contains probiotics is because they were added back into the pasteurized yogurt after those probiotics were removed. Goat’s milk, goat cheeses, and goat yogurt in Icaria, Greece is not pasteurized.

Herbs and Herbal Teas: Icarians drink a lot of herbal teas. These teas contain compounds that lower blood pressure, lower the risk of heart attacks, and lower the risk of dementia. One of the most popular teas is leriadis, a mountain herb tea drunk in the evenings. There are also teas made from wild marjoram, artemisia, sage, a type of mint called fliskouni, rosemary, and dandelion leaves with lemon. Many Icarian teas contain mild diuretics. Other common herbs include fennel, savory, oregano, chamomile, and sage.

Wine: Would you believe the Icarian diet includes a little wine at every meal, even breakfast? They usually drink between two and four glasses of wine per day.

Honey:Raw, unpasteurized honey is a staple in the Icarian diet and is viewed as a general tonic. They start their day with a spoonful, use it to cure hangovers, take it to treat influenza, and apply it topically to heal wounds. This honey is not made from bees—is it made by an aphid that gets its nectar from the bark of pine trees.  Pine honey is unique to the island.

Fish and Meat: Fish is eaten approximately twice a week. Other meats (usually goat or pork with lard) are eaten only about five times per month.

Typical Breakfast: A typical day might begin with a spoonful of honey. It is seen as a tonic. After that comes a breakfast of one optional glass of wine, goat’s milk or goat yogurt, sage tea or coffee, honey, and heavy naturally-soured sourdough bread made with whole grains.

Typical Lunch: A late afternoon lunch is usually a large meal consisting of perhaps another glass of wine, some kalamata olives, wild greens, plenty of potatoes, beans, or lentils, more heavy sourdough bread, and perhaps some hummus.

Typical Snack: A sunset snack with friends for Icarians is a cup of herbal tea and one glass of wine.

Typical Dinner: Dinners consist primarily of only whole grain sourdough bread, goat’s milk, and a glass of wine. If they add anything else to this meal, it is merely some fish twice a week, or a bit of goat or pork five times a month. After a dinner with friends, a dance to traditional Greek music is not uncommon.

Lifestyle and Exercise

Walking and Hiking: Icaria, Greece is a mountainous region. The people spend a lot of time outdoors. Many are goatherds. Icarians walk or hike the hilly island daily. Even people well into their nineties hike up and down mountains without a second thought.

Daily Naps: Icarians take a daily thirty-minute nap every day. Some say napping reduces the risk of heart attack and stress, and makes people look younger. Since one study indicates that men between the ages of 65 and 100 have sex regularly and with “good duration” and “achievement,” I suspect Icarians’ daily naps offer health benefits beyond rejuvenating sleep.

Community: Icarians have a strong community and tight-knit family and neighborly support. Everyone knows everyone else’s business and they like it that way. Everyone has a sense of belonging and acceptance. Such strong social connections have been shown to lower depression and body weight. They spend a lot of time together in groups of all sizes, singing and dancing, going to church, and celebrating numerous religious festivals. Partying is an integral part of their lifestyle.

Family: Family is important to Icarians. Sometimes three generations will live in one house, but even if they don’t all live together, grandparents tend to spend time with grandchildren on a daily basis. This type of social arrangement improves the health and well-being of both younger and older generations.

Gardening: Every Icarian spends time outdoors in the sunshine each day, tending their gardens. It’s an Icarian tradition. Everyone does it.

How many of these elements of the Icarian lifestyle can you implement into your American routine?  As the Icarians have demonstrated, the more time you spend outside, the more walking you do, and the more greens and less sugar you eat, the longer you live.  I’ll tip my glass of wine to that!


The Slimming Benefits of Oat Bran PDF Print E-mail
Written by Dee McCaffrey, CDC   
Saturday, April 23, 2016

Oat Bran2A bowl of hot oatmeal on a chilly morning has been a comfort staple breakfast for generations, and most people know that oats are a “heart healthy” cholesterol-lowering food. However, the most virtuous and versatile component of the oat resides in its outer layer—the bran.  The bran contains a high content of a unique type of soluble fiber called beta-glucan, which bestows some remarkable health properties, and is incredibly beneficial for weight loss.


Technically, oat bran is not a whole grain (since it's actually only one part of the oat grain). But because of its exceptionally high fiber content, it can be considered a whole grain. A bowl of oat bran contains about 50% more fiber than the same size bowl of oatmeal, making it more effective at lowering cholesterol and in its weight loss properties. And because it is mostly fiber, oat bran has less calories than the same amount of oatmeal.  A three-quarter-cup serving of cooked oat bran contains only 66 calories, compared to 124 calories in the same amount of cooked oatmeal.  Oat bran also has more antioxidants, protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc than oatmeal.

Aside from fewer calories, there are two other combined properties that make oat bran a powerfully slimming food.  First, because of it high fiber content, oat bran satiates you.  As soon as you ingest it, the fiber in oat bran soaks up saliva and then expands in the stomach absorbing up to 25 times its volume in liquid, making you feel quite full, quite fast.  It provides a prolonged feeling of fullness, so you eat less in between meals. 


The second way that oat bran helps with weight loss is more biologically unique.  It’s called intestinal caloric loss.   In other words, oat bran blocks the absorption of calories from the intestine.  Here’s how it works: when you eat food, it is broken down into it’s individual components of fatty acids, carbohydrate (glucose) and amino acids (the building blocks of proteins).  The calories from these components are then absorbed into the body.  But when you eat oat bran, it mixes with water in your intestine to produce a gel-like substance called bolus.  The bolus absorbs some of the breakdown products, and then it is attacked by gastric juices and stomach acids that turn it into a pulp.  This pulp becomes part of the stool, and thereby carries the calorie-dense components of fats, glucose, and amino acids out of the body through the stool.  This process both slows down the assimilation of sugar (glucose) and removes calories from the body while keeping your blood sugar levels low and stable. 


One key to make this action more effective is to reduce or eliminate other grains in the diet, especially wheat, and put oat bran in their place.

So how do you eat it? Here are some ideas:


  • Oat bran can be cooked as a hot cereal by mixing 1 part oat bran to two parts water and cooking it the same as you would cook oatmeal
  • Add a tablespoon or two to your yogurt, cottage cheese or a smoothie
  • Add it to an omelet
  • Bread meat, poultry, or eggplant with it
  • Sprinkle it on salad
  • Use it in place of bread crumbs when making meatloaf, meatballs and burgers
  • Mix it in a soup or stew
  • Make flourless muffins and pancakes with it


bobsredmilloatbranOat bran is available in the cereal or bulk section of major grocery stores and natural food stores. Since oat bran contains a small amount of naturally-occurring fat, it is susceptible to going rancid. Look for products in well-sealed packaging.  Quaker Oats sells it in a 1-pound box that you will find in the hot cereal section of most grocery chains. Bob’s Red Mill also sells it in a 1-pound clear plastic package. If you're buying from a bulk bin, buy from a store that has a high product turnover, and be sure the product is free from any moisture (visible as clumps) and has a faint nutty smell.

 Due to its susceptibility to going rancid, store oat bran in a tightly sealed container in a cool, dark and dry place.  To prolong the shelf life of oat bran, store it in the freezer in a tightly sealed container.  You can cook with oat bran directly out of the freezer in recipes or on its own - no thawing required.

You can purchase a Gluten-Free version of Bob's Red Mill's Oat Bran by clicking here.

The Truth About Raw Milk PDF Print E-mail
Written by Dee McCaffrey, CDC   
Friday, April 22, 2016

raw_milk1People have been drinking raw milk from animals for thousands of years. It has only been since the early 1900's that milk has been pasteurized (mainly due to unsanitary milking conditions). But pasteurized milk is denatured and unhealthy, so many people have returned to drinking their milk the way nature intended. Here are a few of the major reasons why more than half a million Americans are choosing to drink their milk raw.

It Has More Nutrients
Raw milk is an outstanding source of nutrients including beneficial bacteria such as lactobacillus acidolphilus, vitamins and enzmes, and it is one of the finest sources of calcium available.


The pasteurization process, which entails heating the milk to a temperature of 145 degrees to 150 degrees F and keeping it there for at least half an hour and then reducing the temperature to not more than 55 degrees F, completely changes the structure of the milk proteins (denaturization) into something far less than healthy. While the process certainly destroys germs and bad bacteria, it also destroys the milk's beneficial bacteria along with many of its nutritious components.

Pasteurizing milk destroys enzymes, diminishes vitamin, denatures fragile milk proteins, destroys vitamin B12, and vitamin B6, kills beneficial bacteria and promotes pathogens.

Then, of course there is the issue of the antibiotics, pesticides and growth hormones and the fact that nearly all commercial dairy cows are raised on grains, not grass, as they were designed to.

This will change the composition of the fats in the milk, especially the CLA content. CLA, which stands for conjugated linoleic acid, is a beneficial fatty acid found in raw milk. Countless studies have shown that CLA has many potential health benefits. For comparison, grain-fed cows have as little as one-fifth the CLA in their milk as grass-fed.


People Feel the Health Benefits
Pasteurized cow's milk is the number one allergic food in this country. It has been associated with a number of symptoms and illnesses including:


Diarrhea, Cramps, Bloating, Gas, Gastrointestinal bleeding, Iron-deficiency anemia, Skin rashes, Allergies, Colic in infants, Osteoporosis, Increased tooth decay, Arthritis, Growth problems in children, Heart disease, Cancer, Atherosclerosis, Acne, Recurrent ear infections in children, Type 1 diabetes, Rheumatoid arthritis, Infertility, Leukemia, Autism

Raw milk, on the other hand, is not associated with any of these problems, and even people who have been allergic to pasteurized milk for many years can typically tolerate and even thrive on raw milk.

Raw milk is truly one of the most profoundly healthy foods you can consume, and uou'll feel the difference once you start to drink it.


It Tastes Better
As with any food, fresher is always better and this applies to milk as well. Fresh raw milk is creamier and better tasting than pasteurized milk that has a shelf-life of several weeks. Ultra-high-temperature milk can be stored without refrigeration for about six months. Even people who have never liked the taste of milk find that raw milk has a soothing, pleasant taste that they can't resist.


Obtaining raw milk can be a challenge but it is well worth the effort to seek out.

In the Phoenix area, you can get raw milk from Save Your Dairy ( located in Queen Creek. The dairy delivers their milk to various drop sites all over the valley and you also have the option to physically drive to the dairy to purchase the milk.

For sources of raw milk in other locations, you can go to

For more information on raw milk, log on to

The Goodness of Garlic PDF Print E-mail
Wednesday, April 20, 2016


Garlic has been used for thousands of years both as food and as medicine. Most people around the world, shop especially those known for their excellent health and long life, decease have used garlic extensively in their daily diets.

Today, many countries often rely on garlic in the treatment of tuberculosis, bronchial disorders, lupus, pulmonary gangrene, and inflammation of the trachea. Garlic also has a long history of use as an infection fighter. In fact, Garlic is widely known as "Russian penicillin", to denote its antibacterial properties. Russian physicians have long used it for respiratory disorders, giving children with whooping cough garlic ingredients via inhalation. Russians have also used garlic preparations for flu, sore throats, and mouth sores.


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