Chocolate, I heart you.


Twice a day (after lunch and after dinner), most days, I consume CHOCOLATE! Yes. I. Do. Not just any chocolate, I’m talking about 100% cacao in the form of chocolate bars. I don’t eat the whole bar of course, just a few squares at a time. I’m going to digress for a minute, don’t go away…

As is pretty common knowledge high blood pressure is related to heart disease, and the stiffness of the walls of the blood vessels can increase blood pressure, which can increase the risk of heart disease. [1, 2, 3]

Have you heard of flavonoids? They are antioxidants, which you probably know are good for you. Now, high flavonoid intake has been studied (with positive results) in relation to not only heart disease, but a ton of other things like brain function, inflammation and aging. [4, 5, 6, 7, 8, 9] Guess what? Flavonoids exist naturally in cacao and in general both chocolate and cacao are considered rich sources of antioxidants, like flavonoids. [10, 11, 12]

Not all chocolate is created equal though. Cacao, the 100% stuff is what is clearly the best choice. Once chocolate is processed (once it’s no longer 100% cacao) a lot of the potential protective properties it has are lost. [13] That shouldn’t be surprising since that’s the case with any processed food right?

A study I found concluded that dark chocolate can have positive effects on decreasing indicators of high blood pressure, and also may provide benefits to how the walls of the blood vessels function, which could provide some protective and heart healthy benefits (in healthy adults). [4] So there you have it! Dark chocolate (the darker the better) may be good for your taste buds and mood (obviously), AND your heart.

Please my friends, this is not a reason to eat a chocolate bar a day, or replace real food or meals with chocolate. I’m just sayin’ that a little dark chocolate in your diet might not be such a bad thing! Happy chocolate-ing!


Have no fear, fat and cholesterol are here! Really!


I’ve had some discussions with folks lately about fat and cholesterol. Yes, as a society we are still obsessed with these two very important components of nutrition and body cell composition. Here’s the deal with cholesterol. We have four different lipoproteins in our bodies. Lipoproteins carry fat, triglycerides, and cholesterol to where they need to go in the body [because these things aren’t able to travel about on their own]. Each of the four works differently.

1)    Chylomicrons: these are the ONLY lipoproteins that carry fats from your diet, and they carry them to fat tissue for storage, in the form of triglycerides, and to muscle tissue for use to produce energy (ATP synthesis). [1]

2)    Very low density lipoproteins (VLDL): these carriers hold and transport fats that are made in the body. Their job is to carry these fats, in the form of triglycerides, from the liver to fat tissue for storage. And they too can be used for energy by muscle tissue. [1]

3)    Low density lipoproteins (LDL): I think most of us know LDL as the bad cholesterol. Some LDLs are made from VLDLs and their role is to carry cholesterol through the body so it can be used for important things like cellular repair, and to make steroid hormones (folks these are your sex hormones, testosterone for all you men out there, and women, we are talking about estrogen and progesterone). So note here that cholesterol in your body, even the ‘bad’ stuff is absolutely needed for you to live. Also however, LDL is the cholesterol that is deposited in the arteries when there is too much of it, which can lead to atherosclerosis (hardening of the arteries) which can lead to stroke and heart disease. [1, 2]

4)    High density lipoproteins (HDL): these guys remove cholesterol from the blood stream (LDL cholesterol) so it can be eventually removed from the body. HDL, as I’m sure most know, is known as the ‘good’ cholesterol and higher levels help protect you from atherosclerosis. [1, 2]

So most currently believe (because it’s been beaten into our heads) that eating fat and cholesterol raises cholesterol in your body right? N.O.

Let’s do a quick review of what I noted above. LDL, which is the bad stuff that can lead to atherosclerosis does not come from the fat or cholesterol you eat. I’ll note this again because it’s important. LDL is made from VLDL. VLDL carries fats that are MADE IN THE BODY. Not fats or cholesterol you eat. The ones you eat are carried by chylomicrons, remember?

Ok, so now the question is, where do VLDLs come from. VLDLs are made in your liver and they increase when you eat a high carbohydrate meal. What happens is, the liver converts the extra carbohydrates eaten (that aren’t used by the body for energy purposes) into triglycerides and transports them in VLDLs. So it’s the carbohydrates that increase VLDL production (and LDL is made from VLDL), not fat or cholesterol that you eat. [3, 4, 5, 6] Do note that when I refer to carbs, I am not referring to vegetables, starchy veggies like potatoes, or fruit (yes these are all carbs). I’m talking about processed grain products such as breads, cereals, pasta and the like.

What’s the take home message? Stop fearing the fat and cholesterol! Love the fat and cholesterol (your body needs them to function), limit the [processed] carbs.

Oh one last point, so why did we as a society get so fat and unhealthy over the last few decades? Well, we went fat free, low fat, etc. And what did we start eating instead? More grains (carbohydrates)…


  1. Derrickson, B.; Tortora, GJ. (2012). Principles of Anatomy & Physiology. John Wiley & Sons, Inc. p. 1037-1036

Lactose intolerance, FODMAPs, and nightshades OH MY!



In my A & P (anatomy and physiology) class this week, there were several topics we were exploring dealing with bones and the skeletal system. Part of the discussion was around bone health, which of course leads to calcium intake and vitamin D. The discussion transitioned to lactose intolerance. From there, I was curious about induced lactose intolerance because I think I did that to myself years ago. It was the early 90’s, at the height of the fat phobia that took over the country. I bought into it so steered clear of anything at all that had fat in it. Dairy fell into that category for me.

After not consuming dairy [other than in very small amounts periodically] for probably at least a year or so, I had a craving for chocolate milk. I bought non-fat milk [obviously] and some Ovaltine. I was drinking a HUGE glass of the stuff daily for about a week, and every day that week, well let’s just say I realized it must have been the milk that was creating some unpleasant symptoms.

Nowadays I do consume dairy, butter and cheese for example (I’m not a milk drinker) almost daily and I have no adverse reactions to it. Although I know that these foodstuffs have far less lactose in them than milk does. So that just might be the case (that I’m lactose sensitive, not lactose intolerant).

Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, a sugar found in milk and to a lesser extent milk-derived dairy products, like butter and cheese for example. It is not necessarily a disorder but more of a genetically-determined characteristic.

Lactose intolerant individuals have insufficient levels of lactase. Lactase is an enzyme that catalyzes the hydrolysis of lactose into glucose and galactose in the digestive system. In most cases this causes symptoms which may include abdominal bloating and cramps, flatulence, diarrhea, nausea, borborygmi (rumbling stomach), or vomiting [1] after consuming large amounts of it. Some studies have produced evidence that milk consumption by lactose intolerant individuals may be a significant cause of inflammatory bowel disease. [2, 3]

Most mammals normally stop producing lactase, becoming lactose intolerant, after weaning, [4] but some human populations have developed lactase persistence, in which lactase production continues into adulthood.

Here are some interesting statistics:

It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood. [5]


While it was first thought that this would mean that populations in Europe, India, Arabia and Africa had high frequencies of lactase persistence because of a particular mutation, it was later shown that lactase persistence is caused by several independently occurring mutations. [8]

And this is interesting. While searching to find information about self-induced lactose intolerance I came across this…

As noted above, after infants are weaned there is a genetically programmed reduction in lactase synthesis which results in low lactase activity in adults. This is known as lactase non-persistence, and it results in the incomplete digestion of lactose. I found this terminology involved in lactose absorption/intolerance: [9]

  1. Lactase non-persistence (or lactase insufficiency) – indicates that brush border lactase activity is only a small fraction of the infantile level, a condition documented by analysis of brush border biopsies. Recently it has been shown that a genotype (C/C) of the lactase promoter gene is responsible for lactase non-persistence, and demonstration of this genotype can be used as indirect evidence of lactase non-persistence.
  2. Lactose malabsorption (LM) – indicates that a sizable fraction of a dosage of lactose is not absorbed in the small bowel and thus is delivered to the colon. Since such malabsorption is virtually always a result of low levels of lactase, there is a nearly one to one relationship of lactase non-persistence (or deficiency) and LM. LM is objectively demonstrated via measurements of breath H2 or blood glucose concentrations following ingestion of a lactose load.
  3. Lactose intolerance (LI) – indicates that malabsorbed lactose produces symptoms (diarrhea, abdominal discomfort, flatulence, or bloating). It should be stressed that this symptomatic response to LM is linked to the quantity of lactose malabsorbed (as well as other variables), i.e., ingestion of limited quantities of lactose does not cause recognizable symptoms in lactose malabsorbers, while very large doses commonly induce appreciable LI symptoms. As a result, the prevalence of lactase non-persistence or LM could far exceed the prevalence of LI symptoms in population groups ingesting modest quantities of lactose.

This source notes that a public health problem can result when folks self diagnose for lactose intolerance (and any other condition of course). This is because these folks might be lactase persisters or even lactase non-persisters that may actually have undiagnosed irritable bowel syndrome (IBS) or other intestinal disorders, given that symptoms are similar. [9]

I find this interesting because I do have digestive issues that I haven’t pinpointed the root cause of. And yes, I’m trying to diagnose myself. It’s part of my charm.

Considering the large quantities of milk did affect my system, that I know for sure based on my consumption of it and the results pretty soon after, and that now things like butter and cheese don’t bother me, I’m going to say that I am somewhere between lactose non-persistent and lactose malabsorption.

My newest diagnoses of my digestive issues are around FODMAPs and nightshades. I find eating these does make my symptoms worse.

FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are poorly absorbed in the small intestine. These include short chain (oligo) saccharide polymers of fructose (fructans) and galactose (galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol and maltitol.

The term FODMAP is an acronym, deriving from Fermentable, Oligo-, Di-, Mono-saccharides And Polyols. The restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome and other functional gastrointestinal disorders. [10, 11] FODMAPs that are not absorbed in the small intestine pass into the large intestine, where bacteria ferment them. The results are production of gas, and the resulting bloating and flatulence associated with that gas production.

FODMAP examples include fruits like apples and cherries, grains like wheat and rye, lactose containing foods (we’ve touched on that already), legumes like chickpeas and lentils, artificial sweeteners, vegetables like artichokes and brussel sprouts and avocados. There are many others in each of these categories too.

Nightshades belong to the Solanaceae family which includes over 2,000 species. They also include some of the most popular foods consumed today, and many of my favorites, unfortunately. Examples include tomatoes, potatoes, all types of peppers, and eggplant. The Solanaceae family contains cholinesterase inhibiting glycoalkaloids and steroid alkaloids including, among others, solanine in potato and eggplant, tomatine in tomato, nicotine in tobacco, and capsaicin in garden peppers. The glycoalkaloids in potatoes are known to contribute to IBS and negatively affect intestinal permeability. [12, 13]


Are you D-ficient? Vitamin D. What’s the deal?


There is a lot of hype nowadays around vitamin D. Sure, I think most of us know it’s needed for bone health, and there are other supposed benefits as well. What’s the deal? I studied nutrition and dietetics undergrad a VERY long time ago and I recall learning that the need for vitamin D supplementation was rare in developed countries. Has the science really changed or is this [another] case of the ‘machine’ making health claims to make a buck? Research time!

First of all, what is it? Vitamin D is a group of fat-soluble secosteroids (secosteroids are very similar in structure to steroids except that two of the B-ring carbon atoms of the typical four steroid rings are not joined, whereas in steroids they are). It is responsible for enhancing the intestinal absorption of calcium and phosphate (important minerals for bone health). The most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). [1] Cholecalciferol and ergocalciferol can be obtained from diet, and from supplements. [1, 2, 3] The body can also make vitamin D (specifically cholecalciferol) in the skin, with exposure to sunlight.

Although vitamin D is called a vitamin, it is not actually an essential dietary vitamin because it can be made in adequate amounts via exposure to sunlight. FYI, a substance is only considered ‘essential’ when it cannot be made in sufficient quantities by the body, and must be obtained from diet. Synthesis of vitamin D from exposure to sunlight, combined with dietary intake of it, generally contributes to the maintenance of adequate serum concentrations of vitamin D (that means how much of it is in your blood). Evidence (fancy scientific studies) indicates the synthesis of vitamin D from sun exposure is regulated by a negative feedback loop that prevents toxicity. That means your body can figure out by itself what to do with it to keep it ‘on the level.’

Some history. Vitamin D was discovered in an effort to find the dietary substance lacking in rickets, the childhood form of osteomalacia. [4] Like other compounds called vitamins, in the developed world, vitamin D is added to staple foods, like milk, to avoid disease due to deficiency. Beyond its use to prevent osteomalacia, the evidence for other health effects of vitamin D supplementation is inconsistent (ya don’t say). [5, 6] A United States Institute of Medicine, (IOM) report noted that outcomes related to cancer, cardiovascular disease and hypertension, diabetes and metabolic syndrome, falls and physical performance, immune functioning and autoimmune disorders, infections, neuropsychological functioning, and preeclampsia could not be linked reliably with calcium or vitamin D intake. [7] The best evidence of benefit is for bone health [7] and a decrease in mortality in elderly women. [8]

In 2013, the US Preventive Services Task Force did not find enough evidence to determine if healthy women should use supplemental calcium and vitamin D to prevent fractures. [9, 10] Another 2013 meta-analysis did not find evidence that vitamin D supplementation increases bone density and therefore it did not recommend general use to prevent osteoporosis. [11] Here’s that science-y stuff again, noting that supplementation of vitamin D is um, maybe not good?!?!

In those with osteoporosis there does not appear to be a decreased risk of fractures from vitamin D supplementation, except possibly among those in long-term care facilities where vitamin D with calcium may prevent hip fractures. [12] Supplementation with higher doses of vitamin D in those older than 65 years of age may decrease fracture risk. [13] But again, this appears to apply more to people in institutions rather than those living independently. [14] So maybe there’s a little benefit for a small portion of the population. A portion that IS NOT who the ‘machine’ is trying to sell these supplements to. I digress.

Ok, science smchience. Let’s talk food! Very few foods in nature contain vitamin D (bummer I know). The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.

Anyway, based on the available literature, I’m going with my hypothesis that the ‘machine’ is trying to make a buck in selling us supplements we don’t really  need. What do you think?

Oh, by the way, if you are taking vitamin D supplements, and they were prescribed by your doctor, there’s probably a legit reason to be taking them. It’s always good to talk to your doctor before you start taking any supplements, and it never hurts to inquire if you are already taking them!







7.    Ross AC.; Taylor CL.; Yaktine, AL.; Del Valle, HB. (2011). Dietary Reference Intakes for Calcium and Vitamin D. Washington, D.C: National Academies Press. p. 435.








Inflammation nation

I don’t think anyone can dispute the fact that we are a nation plagued with chronic disease. And many of these chronic conditions have lifestyle related factors associated with them. Cardiovascular disease, diabetes, obesity, cancer. We hear more and more about autoimmune diseases (like arthritis) nowadays as well, and chronic pain.

What do these different conditions have in common other than the fact that they have lifestyle components associated with them? I’ll give you a sec to guess.

What did you guess? If you guessed inflammation, you’d be right! These diseases are actually examples of chronic inflammation (inflammation that lasts awhile, months to years for example). There are acute forms of inflammation as well which are shorter in duration, such as ingrown toenails, the flu, or appendicitis.

Inflammation is your body’s attempt to protect itself, so it’s not necessarily a bad thing. Inflammation works to remove the harmful stimulus and associated damaged cells, irritants or pathogens from your body in order to begin the healing process.

Initially inflammation is beneficial. Again, its main function is to protect your body. BUT sometimes inflammation can cause additional inflammation and then it becomes a cycle of more inflammation being created in response to the existing inflammation. You following? Good!

Chronic inflammation is a problem because it can eventually lead to diseases and conditions including some forms of cancer, rheumatoid arthritis, and cardiovascular disease (as noted above).

Obesity is an example of a lifestyle related condition that increases the risk of inflammation. Some studies have shown that obese men have more inflammatory markers (white blood cells) than men of the same age who are not obese or overweight. Increases in white blood cell levels can be linked to a higher risk of developing various illnesses, including cardiovascular disease. Another similar study noted that inflammation decreases when women lose weight. Researchers found that postmenopausal overweight or obese women that lost 5% or more of their body weight had significant decreases in inflammation markers.

Autoimmune disorders result in inflammation too. An autoimmune disorder is when the body starts an immune response to healthy tissue. The healthy tissue is mistaken for pathogens or irritants. There are tons of autoimmune disorders. Examples include rheumatoid arthritis, celiac disease, Crohn’s disease and lupus, just to name a few.

Treatment for inflammation varies. Even though some inflammation is good as we’ve mentioned above, sometimes it’s necessary to reduce it. There are medications of course that can accomplish this. Examples include NSAIDs (Advil/ibuprofen), acetaminophen (Tylenol), and corticosteroids.

Some natural/herbal remedies have anti-inflammatory properties too. Turmeric, ginger and even cannabis are being studied for their potential anti-inflammatory benefits.

Other treatments include applying ice to the area of inflammation, consumption of fish oil (omega 3), and even green tea.

How can you do your part to help your body fight the vicious cycle of chronic inflammation? How can you potentially prevent the occurrence (in some cases) of some of the most common chronic conditions that have lifestyle related factors AND inflammation associated with them? EAT. REAL. FOOD. Just sayin’.

Now let’s get to the meat of this article. Yes, pun intended.

There are some foods that are considered anti-inflammatory that may have the capability to reduce inflammation. And on the flip side, there are inflammatory foods that may trigger your body to produce an inflammatory response, which in turn increases your risk of chronic disease.

The “anti-inflammatory diet” is made up of whole, nutrient dense and unrefined foods. Hmmm… sounds about right doesn’t it? It’s also about cutting back on junk food (obviously, otherwise I wouldn’t be bothering to write this post).

What foods have anti-inflammatory properties? Wow, I’m so glad you asked! Here’s a list of some great ones.

Fruit and vegetables! Whole fruit and berries like strawberries and blue berries, and green and brightly colored veggies like broccoli, chard, spinach, carrots and squashes.

fruit and veggies

Protein sources include most fish and seafood. Oily fish like salmon and tuna are best because they are high in omega 3s. Walnuts, almonds, pecans and brazil nuts are also recommended. Note that nuts are a source of protein and fat.


Fats and oils. Love me my fats! Omega 3s from oily fish, flax seeds, olive oil, walnut oil, avocados and nuts are some examples in this category. Note again that nuts are a source of fat and protein.

nutsolive oil

Fluids! Hydrate my friends, hydrate! WATER, real fruit or vegetable juice.


What foods should be avoided like the plague? Another great question, thank you for asking! Junk food, sugar, and highly processed foods may increase your risk for inflammation. Trans-fats, white flours found in bread and pasta, sodas, candy… I think you get the picture. And yes, here’s a picture of what to avoid, so again pun 100% intended. I’m so punny!

junk food

I find this one particularly interesting to be on the list of inflammatory foods. Ready for this one? Nightshades. Eggplant, tomatoes, and peppers fall into this category. There isn’t any formal research on this one, but some people report relief from their inflammation symptoms when they remove nightshades from their diet. Why is this particularly interesting to me? Another fantastic question! Because I’ve found I have some digestive sensitivities to nightshades, so this provides me with even more motivation to keep them off my plate and out of my mouth. But I digress.


Bottom line? A diet that consists of real food can help your body maintain normal inflammatory responses to stimuli that your body SHOULD be creating inflammatory responses to. It can also help you ward off conditions that have lifestyle related components to them. What’s the moral of this story? Just eat real food!


By the hair of my skinny skin skin


It shouldn’t be a huge surprise that what you eat can affect your skin. Who HASN’T heard that chocolate or French fries will make you break out? Maybe you haven’t, but I’d have to accuse you of living under a rock if that was the case. No offense of course. Just passing out a little fun-loving judgment.


The standard American diet (SAD), as we know, is chock full of junk like processed foods, sugar, and unpronounceable chemicals that somehow are supposed to qualify as ingredients. Hydrogenated oils, trans fats, high fructose corn syrup, white flour, among many others. These items are not food, yet somehow they’ve made their way into our food system, and subsequently into our bodies. These anti-nutrients wreak havoc on our systems and create a perfect storm for all kinds of health related issues to ensue. Can I get a big fat YUCK?

Over time, continued consumption of these anti-nutrients create a buildup of ick in the body. While your body is efficient at filtering out ick (your kidneys and liver play major roles here), over time that ick builds up and there is only so much your body can do to keep the ick at bay. Once that ick builds up, it can start to affect your organs, including your skin! ICK!

By the way, did you know that your skin is an organ? It’s actually the largest organ in your body. It’s made up of multiple layers of tissue and functions to protect your muscles, bones and internal organs. Here is a list of functions your skin performs for you.



3. Thermoregulation: sweat glands and dilated blood vessels aid heat loss, while constricted vessels greatly reduce cutaneous blood flow and conserve heat



6. Absorption: oxygen, nitrogen and carbon dioxide can diffuse into the epidermis in small amounts (related to respiration)

7. Water resistance: The skin acts as a water-resistant barrier so essential nutrients aren’t washed out of the body

Now back to some of these common skin conditions. Acne, psoriasis, eczema and rosacea are forms of inflammation to your skin. Certain foods can cause inflammatory responses in the body. Therefore, a good place to start when trying to remedy your skin conditions, along with consulting a medical professional of course, is to change what goes into your mouth!

Some of the most common dietary culprits related to these skin conditions include gluten and diary. Removing them from your diet could help improve, and even cure your skin conditions. Do remember though, that results may not be immediate. Patience is a virtue! I know, it’s not a virtue I have either, but sometimes there isn’t a choice. Your body needs time to heal the damage that’s been done to it and that can take some time. You might see positive results in a few days, or it might be a few weeks. If you have intolerances to gluten for example, it can even take from 2-5 years for your gut to heal once you remove it from your diet. Even then, sometimes longer if you’ve been eating it for decades! Skin conditions like eczema or rosacea may take months for a full recovery.

Note however that it’s not just fake, processed junk that might be affecting your skin. While this junk is a likely culprit, food allergies, intolerances and sensitivities can play a role in the condition of your skin (and overall health) too. For example, strawberries, tomatoes and eggplant have been shown to exacerbate psoriasis in some folks.

Here’s a list of some common skin offenders to help get you started.









·         Eggs: both the yolk and the whites.



So what’s next? Get started! Play around with your diet. Try removing some of the commonly known skin offenders, and load up on that real food! And don’t forget, it’s best to seek the advice of a knowledgeable health care professional (doctor, dermatologist, dietitian, nutritionist) because they have the medical and clinical knowledge needed to appropriately and personally guide you on your journey to better skin and better overall health!

Something to keep in mind in addition to removing some of the commonly known offenders from your diet to treat skin conditions, is that the best diet for optimal health AND clear healthy skin is a diet composed of real food! That means eating real food EVERY DAY and doing what you can to shun the SAD and it’s so called food substances. Sorry folks, that stuff isn’t food and it has no business being called food, let alone being put into your mouth!

Go! Really. Go now and stock up on real food. This article is done. No more to read here. Happy real food eating!


Fatty liver. Fat isn’t always where it’s at.


























fatty liver