Naturopathic Source

People with low levels of vitamin C in their blood burn 25% less fat than those who do not have low concentrations.

Here is a link to the study's abstract:

http://www.ncbi.nlm.nih.gov/pubmed/16945143?dopt=Abstract

Co what?

This is because Vitamin C is a co-factor (something like a chemical "helper") for your body's production of carnitine. Carnitine is needed for the oxidation of fatty acids -- in other words, to burn fat.

Take home message

Get lots of vitamin C in order to burn optimal amounts of fat.

How much vitamin C is enough?

This varies widely from individual to individual depending on your stress level, the types of foods you eat and you overall state of health.

Make sure you are eating whole, fresh fruit each day.

It just breaks down

Vitamin C is unstable in response to light, heat and oxygen. By the time you get that orange juice off the grocery store shelf the vitamin C is long gone. Eat the fresh fruit instead.

If you are trying to lose weight juice is the last thing you need anyways -- with zero fiber, juice is metabolized by your body the same way as sugar water.

Fresh is always key

Fresh fruit is key and the more local the better. The vitamin C content begins to decline once the fruit has been picked.

Here is a list:

Supplementation with vitamin C is also not a bad idea, but make sure you get one that also contains bioflavonoids.  Taking vitamin C alone will eventually deplete your body stores of vitamin C and this can cause weaker blood vessels.

Patients have asked me about these in the past and I often tell them not to bother. I think the whole premise is on shaky ground. If you are considering using them, or are currently using them, take a look at this article.

TC

I'll take Starchy Vegetables for 300, Alex.

There seems to be some confusion as to what does and does not constitute "eating your vegetables".

Ketchup does not count. Neither do potatoes.

Answer: The most popular starchy vegetable. Question: What is the potato?

Are potatoes vegetables? Yes.

As for your vegetable intake, do potatoes count? No.

Potatoes are basically starch, with some fiber and a few vitamins in the skin.

So please don't be fooled by clever marketing that tells you that when you eat french fries that you are "getting your vegetables".

Non-starchy is key

Think non-starchy vegetables: broccoli, kale, rapini, bok choy, asparagus, bell pepper, eggplant, zucchini, fennel etc.

Starchy vegetables such as sweet potato, corn, peas and carrots are nutritious, but again, do not count towards your vegetable intake. And since starchy vegetables are full of carbs, cut down on the grains at a meal when you are eating these (especially if you are trying to lose weight).

But...

What to do if you don't like vegetables?

(a) Most often it is because the vegetables are not cooked in a way that you like. Vegetables can be prepared an infinite amount of ways, the trick is to try a few recipes and find one you like. And, no, eating your vegetables slathered in cheese (or, Heaven forbid, Cheese Whiz) is not the solution you need to be looking for. Check out http://tinachristie.squarespace.com/journal/2008/8/11/great-website-with-tons-of-recipes.html for a link to a website with a huge variety of vegetable recipes.

(b) Some things are an acquired taste and take time. It takes 3 weeks to change your taste buds, so hang in there. Try different recipes, try different vegetables and you'll find ones you like.

(c) Having a multi-vitamin, vegetable juice or even a green drink (while all very good things) is not a substitute despite what the commercials say.

TC

I just saw a great documentary the other day titled, "The Business of Being Born" It is available at some of the larger movie rental stores and online at www.thebusinessofbeingborn.com.

This was a great documentary about the birthing industry, midwives and the idea of having a home birth.

Midwives are highly-trained

Having a midwife during your pregnancy does not mean you are going to have some strange back-alley delivery. Midwives are highly- trained and highly skilled. Midwives also know when it is important to transfer you to a hospital and the care of an Ob-Gyn.

A midwife costs less than you think

Here in Canada, midwifery services are covered by OHIP.

In the US, the fees for most midwives are less than 1 night in a hospital.

In fact, many midwives actually work in a hospital. The midwife in the film worked for many years in a hospital and then eventually went out on her own as an independent and was visiting women in their homes. 

I highly suggest seeing the film as it is very educational.

And, as always, I think the most important thing is that the decisions you make are informed decisions. Check out the midwifery services in your area, see what they have to offer and then decide whether or not you think it is for you.

Here are a couple of links about midwifery in Canada and the US (respectively):

http://www.midwiferytoday.com/international/canada.asp

http://www.midwiferytoday.com/articles/timeline.asp

TC

"It's such a mystery..."

Recently I had some patients who couldn't figure out why they were not losing weight, despite regular exercise. I had addressed nutrition with them more than once and when I asked them about their food intake during their visit, they said they were doing well and following the guidelines I had given them.

The first step with any weight loss mystery is to always get a detailed account of what someone is eating, so I had these patients bring in their diet diary. 

Sorry...no mystery....just what you're eating

The first thing I noticed was (and this was a big lesson to me) that they definitely were not following the dietary guidelines I had set out for them.

The foods they were eating left no room for mystery as to why they were not losing weight -- it was rather obvious.

It is not the number of calories per day that you are eating that matters, but what type of foods, in what combinations and the timing of your meals/snacks.

Write down what you are eating and take it to someone who knows

Most people do not have a realistic idea of what they eat throughout the day and how healthy the foods they actually eat are. When patients initially come to see me and bring me a food diary, about 80% of them say -- "Oh -- just to let you know this wasn't a typical week. There was a lot going on."

I typically eat well...

Many people seem to have a week that isn't typical more often than not.

That is another reason why I feel it is so important to see a naturopath or holistic nutritionist for healthy eating -- most people think they are eating healthy, when they really are not for one reason or another.

This is healthy....isn't it?

Another problem is that many people do not know what is and isn't healthy.

Remember back in grade school where you learned that pizza was good for you because it had all the food groups? I'm pretty sure I remember that actually being a joke, but many people have taken that as truth and run with it. 

Pizza is not a real meal

Pizza is yummy, but it's a not a real meal and it's definitely not going to help you lose weight.

Why?  Too many carbs,  too much bad fat (usually)  and not enough protein, good fat, fiber or vegetables.

Just accept it...

"Oh, no, I have my pizza with meat and vegetables on top", you might say. I guarantee you that if there were enough vegetables and whole meat on top to make a healthy meal, it would look like more of a big mess than a delicious pizza.

Something else that will keep you from losing weight: Fast food.

Okay, now that I've traumatized you, I am going to stop and let it sink in.

TC