The Hemp Connection:
metabolism

My clients' food diaries tell me a whole lot about current trends in diets in general, as well as what's being said about PCOS. More and more, I'm seeing women report eating coconut oil by the tablespoonful. So I thought I'd dissect the information and evaluate whether or not this is advisable.

Overall, the recommendations for a heart healthy, low glycemic diet, are to eat 30-35% of your calories as fat, equally distributed between saturated, polyunsaturated, and monounsaturated. Here is how that works out for most calorie levels you're likely to be on. First row is 30% of calories, second is 35% of calories.

1200 360 fat calories, 40 grams of fat, 120 calories/13.3 grams each, S-P-M
1200 420 fat calories, 47 grams of fat, 140 calories/15.5 grams each, S-P-M

1300 390 fat calories, 43.3 grams of fat, 130 calories/14.4 grams each, S-P-M
1300 455 fat calories, 50.6 grams of fat, 152 calories/17.0 grams each, S-P-M

1400 420 fat calories, 46.7 grams of fat, 126 calories/14.0 grams each, S-P-M
1400 490 fat calories, 54.4 grams of fat, 163 calories/18.1 grams each, S-P-M

1500 450 fat calories, 50.0 grams of fat, 150 calories/16.7 grams each, S-P-M
1500 525 fat calories, 58.3 grams of fat, 175 calories/19.4 grams each, S-P-M

1600 480 fat calories, 53.0 grams of fat, 160 calories/17.8 grams each, S-P-M
1600 560 fat calories, 62.2 grams of fat, 187 calories/20.7 grams each, S-P-M

1700 510 fat calories, 56.7 grams of fat, 170 calories/18.9 grams each, S-P-M
1700 595 fat calories, 66.1 grams of fat, 198 calories/22.0 grams each, S-P-M

1800 540 fat calories, 60.0 grams of fat, 180 calories/20.0 grams each, S-P-M
1800 630 fat calories, 70.0 grams of fat, 210 calories/23.3 grams each, S-P-M

1900 570 fat calories, 63.3 grams of fat, 190 calories/21.1 grams each, S-P-M
1900 665 fat calories, 73.9 grams of fat, 222 calories/24.6 grams each, S-P-M

2000 600 fat calories, 66.7 grams of fat, 200 calories/22.2 grams each, S-P-M
2000 700 fat calories, 77.8 grams of fat, 233 calories/25.9 grams each, S-P-M

One teaspoon of coconut oil contains 5 grams of saturated fat. Assuming that most fat that is found in milk and dairy is also saturated, let's work backwards and see on each of these calorie levels, at the two percentages, at any calorie level, you would not have any saturated fat left to allocate to your major sources of protein, calcium, and vitamin D. Keep in mind, women who consume at least one serving of fat-containing dairy a day are significantly more fertile than those who do not.

In the other direction, if you are eating entirely lean sources of protein (fish, poultry, lean red meat), and one serving of dairy a day, you should assume that about 23 grams of saturated fat will come from those sources. Again, even if you are aiming for 2000 calories a day, that leaves you room for 2.9 grams, or half a teaspoon of coconut oil per day.

Let's say you choose to switch out your unsaturated fat (where your pro-inflammatory omega-6 oils are found), for coconut oil. If, and only if, you had absolutely no other fats from these oils, you could include this much coconut oil in your diet.

1200 2.6 tsp/3.1 tsp
1300 2.7 tsp/3.4 tsp
1400 2.8 tsp/3.6 tsp
1500 3.3 tsp/3.9 tsp
1600 3.6 tsp/4.1 tsp
1700 3.8 tsp/4.4 tsp
1800 4.0 tsp/4.6 tsp
1900 4.2 tsp/4.9 tsp
2000 4.4 tsp/5.2 tsp

Even at the highest level I calculated, there is not enough room for 2 tablespoons of coconut oil in your diet. The excess calories will eventually set you up to gain weight. All oils, even healthy oils, in excess, promote weight gain.

There is some evidence to suggest that this proportion of saturated fat to monounsaturated fat may be too high, because fluidity of neuron membranes is important for healthy brain and nervous system function…and too much saturated fat of any kind, is correlated with rigid (undesirable) membranes.

I double checked peer-reviewed references in Pub Med and was not able to find any articles describing studies that would have been the source for this dose. I did find some cautionary information, however.

A high-fat diet, when the fat is coconut oil, in one study, was associated with lower bone density than high-fat diets based on either flaxseed (omega-3) or safflower oil (omega-6).

Yes, a diet that is 10% coconut oil, as described above, has been reported to improve metabolic parameters. However, when the amount of fat is increased, to 25%, increased blood free fatty levels, insulin resistance, and hypertension, all increase as well. The incidence of atherosclerosis in this study also doubled.

It looks to me like what may be going on here, is that one study was taken out of context and used as a promotional piece of information by companies with much to gain if their sales of coconut oil increase. When you're looking for good information, go to the source. Websites primarily intended to sell a product, even if they provide references, are not"the source". Chances are, they will omit any references that encourage any kind of limitation of use of their product.

I have more information on coconut oil in future posts. I don't think it's bad, I just think it's being over-hyped and misused, in a way that can be especially problematic for women highly at risk of metabolic and hormonal disorders.

Lau BY, Fajardo VA, McMeekin L, Sacco SM, Ward WE, Roy BD, Peters SJ, Leblanc PJ. Influence of high-fat diet from differential dietary sources on bone mineral density, bone strength, and bone fatty acid composition in rats. Appl Physiol Nutr Metab. 2010 Oct;35(5):598-606.

Waqar AB, Koike T, Yu Y, Inoue T, Aoki T, Liu E, Fan J. High-fat diet without excess calories induces metabolic disorders and enhances atherosclerosis in rabbits. Atherosclerosis. 2010 Nov;213(1):148-55. Epub 2010 Aug 11.

This announcement comes to us from inCYSTer Stacey Whittle in Santa Monica, California!

RMR TESTING SPECIAL — SATURDAY, NOVEMBER 21, 2009
7:00 am — 12:00pm

We have 10 time slots available at the discounted rate of $99, regular price is $150.

Stop guessing about how many calories you should be eating. This simple, 15 minute test will determine the exact number of calories you need for weight loss.

To learn more and to sign up for a time slot, give us a call at 310-828-6100.

Most of us assume that every calorie we eat goes directly to being metabolized by muscle and fat. Did you know that over half of the calories you burn are used to maintain your body temperature? When you severely restrict your calories, your body temperature drops. If you know anyone who is super lean, or anorexic, they are often wearing more clothing than others with regard to the ambient temperature, which illustrates this fact.

If you've been on a restrictive diet, and you are afraid to increase your calories, for fear you're going to gain weight, try this:

Take your body temperature. If it is less than 98.6 degrees, chances are, the main change you will see if you increase your calories, is an increase in your body temperature. It's usually best to increase your calories in 100 calorie increments at a time, and sit there for a week to evaluate the effect. If your weight stays stable or drops, but your temperature increases, your problem with weight may be that you're eating too little food. Try adding 100 calories a week until you get to 98.6 degrees and see where you land.

The only condition where this experiment may not work, is if you have a thyroid that is not working the way it should, as the thyroid directly affects your metabolism.

It's a very common sense tool to look at what you're doing vs. what you may need to be doing.

Try it. You may be surprised at the results.

The term"anti-inflammatory" has been floating around Facebook, the blogosphere, and Twitter recently. It has, apparently, become the new buzzword. It's an important term, so before it overexposes itself out of your consciousness, I thought it would be good to tackle with regards to what it means to hormone balance.

What is inflammation? It is a condition that exists when the metabolic cost of what you are doing is not adequately balanced with activities that allow for adequate repair and maintenance.

A friend once bought a brand new car. It served her faithfully for a few years…and then, one day, in the deepest cold of winter, it just stopped. After visiting with the mechanic, she asked me what I knew about oil changes. I told her I had them once every 3,000 miles, just as the owner's manual recommended. Through her sheepish facial expression, she shared that she had never once changed or even checked the oil level. Her car died because it had run completely out of oil.

Just like your car, your body will give out on you if you do not balance normal life activities and stresses with repair and maintenance. You need to take time out of your day and spend money in order to keep your car…and yourself…running efficiently and to remain standing over time…but if you don't, the time, money, ad loss you potentially have to spend will be even more.

What are some pro-inflammatory (inflammation-promoting) activities to be aware of?

Any kind of activity that raises your metabolism is pro-inflammatory.

**If you're stressed and not addressing that stress to reduce its influence, you're pro-inflammatory.
**If you're not sleeping, which allows your body's metabolism to slow down for a few hours, you're pro-inflammatory.
**If you're dealing with a chronic medical condition, THAT can be pro-inflammatory. And that can be a double-whammy if the reason you're sick to begin with, is that your body has started to give out from your not making good self-care choices.
**If you're eating a high-carbohydrate diet, or bingeing on sweets, that is pro-inflammatory. Carbohydrates need more of your body's oxygen to be metabolized than do other calorie sources.
**If you're using stimulants, legal or otherwise, to compensate for not sleeping well, that is pro-inflammatory.

Believe it or not, exercise is pro-inflammatory! The trick to using it to your benefit is to use it with respect.
**If you exercise every single day without taking a day off, or if you do the same exercise every time instead of changing it up and resting different muscle groups, it becomes pro-inflammatory.
**If you do not eat enough to fuel the exercise you are doing, that is pro-inflammatory.
**If you exercise so much that you cannot sleep adequately, that is pro-inflammatory.
**If you cut your sleep short in order to get to the gym, that is pro-inflammatory.

If your exercise helps you to manage your stress (provided it is not your ONLY outlet for stress), helps you to sleep, is countered with downtime, and is fueled with an adequate, varied diet, it can be anti-inflammatory. It is HOW you use exercise that matters.

If you are binge eating, not eating, swinging back and forth between the two, eating a limited variety of foods, your nutrition program is pro-inflammatory. It's not just about omega-3's, blueberries, and supplements. It's how everything you eat fits into the big picture that counts.

I think the guys in today's photos are saying it best. It's as much about what you DON'T do…as what you DO do.

The University of Wisconsin is seeking non pregnant, non lactating, women with and without PCOS, age 18-38 years for a research study about metabolism. To be eligible for this study you must:

· Not have diabetes or a significant change in weight in the past month

· Not be currently taking medications for diabetes, depression, weight loss or hormonal birth control

· Be willing to participate in a hospital stay lasting approximately 26 hours.

Office visits and medical evaluations will be provided at no cost. Participants will receive compensation for their time.

For more information about this study please call:

(608) 262-9745

We just received a question about carbohydrates, how much is enough, and how much is too little.

Personally, I like to aim for about 30% of calories as carbohydrates, with as many as possible being whole grains, vegetables, and whole fruits. Remember, the brain and nervous system run primarly on carbs and you can't completely eliminate them.

Doing the math, the amount of carbohydrates corresponding to common calorie levels are as follows:

Calories Grams of carbohydrate
1500 113
1600 120
1700 128
1800 135
1900 143
2000 150

BTW, just how important is your brain in the big scheme of metabolism?
--A pound of fat burns 2 calories per day.
--A pound of muscle burns 6 calories per day.
--A pound of brain/nervous system tissue burns 109 calories per day!

Could be that this explains why we always want to eat when we're stressed…it's ramping up the metabolism.

Manage the stress, manage the appetite, lessen the carbohydrate need.