Skinny Girl's Quest for Muscle

Dr. Weston Price was a dentist who became famous after writing Nutritional and Physical Degeneration, a book narrating his travels around the world to study the diversity in the dietary nutrition of remote, non-industrialized settlements ranging from locations in the Swiss Alps, to Eskimo and African villages. Dr. Price attempted to determine why these populations, who had no modern dental or medical technology available, appeared to have much better dental health, and overall health, than Westerners.

In 1945, Dr. Price published a new chapter as part of his second edition of Nutrition and Physical Degeneration. In this groundbreaking new chapter, he suggested that a substance that he labeled as "Activator X" was the tie between the diverse diets of the remote populations. He found Activator X to be a fat soluble substance that assisted vitamins A and D with their useful functions in the body. Food sources containing Activator X identified were: milk, dark yellow butters and hard cheeses made from cattle that grazed on spring grasses.

Fast forward 60 years to today. The newly formed paradigm suggests that Activator X is actually vitamin K2. Haven't heard of it? You are not alone. Although vitamin K was discovered nearly a century ago, the role of vitamin k2, a substance that is found in fractional amounts in the diet, was overlooked until just recently. Modern research has not only created a link between the benefits that Dr. Price found from Activator X in the diet and those of what we understand of vitamin k2's role in nutrition, it has taken it a step further suggesting a link between k2 and cancer prevention. In April of 2008, research published in the American Journal of Clinical Nutrition suggested an inverse correlation between vitamin k2 in the diet and prostate cancer (3). K2 has also been indicated for possible prevention of liver cancer (4) and heart disease (5).

So this is all great news, but what does it means for me?

Interestingly, although Dr. Price did not find many individual macro nutrient or food-specific commonalities between the diets of the remote people that he studied, the one commonality that did tie the groups together, the mysterious "Activator X" was found to naturally occur in fatty foods such as the whole milk hard cheeses and butters products consumed by the Swiss and the miscellaneous organ meats eaten by the other groups--organ meats that are not found in a typical Western diet as they are deemed inferior to lean muscle meats, and are rather considered byproducts appropriate for use in pet feeds, but not the human diet. Activator X, or vitamin k2 as we now assume, is also found in egg yolks, goose liver, and Natto--a gummy fermented soy-based food eaten in Japan. Vitamin k2 was on its way to being displaced in the typical Western diet by other foods, leaner muscle meats, skimmed and non-fatted milks and dairy, margarine, processed cheese foods, etc.(6) Additionally, Western butter, produced from cattle fed a grain-based diet has lower k2 content than the butters found in the European markets made from cattle fed a grass-based diet(6).

It wasn't until 2006 that the USDA even began reporting vitamin k values in foods(6). Today, it's still difficult to find a separation of vitamin k1 and k2 values for various foods. Vitamin k1 occurs mainly in plant foods where vitamin k2 can be found in animal products. Beyond the occurrence of the vitamin in food sources, it's important to note that vitamin k2 is a fat soluble substance meaning it requires dietary fat to be utilized properly in the body. Putting this into practice, would suggest eating fatty dairy instead of non-fat or de-fatted dairy products to get the full benefit from vitamins A and D, and calcium.

So, why Edam?

In a recent dissertation paper, a graduate candidate found that Edam cheese contained the largest concentration of k2 out of all cheeses in the study(7).



References:
1) Dr. Weston Price, Nutrition and Physical Degeneration.
2) http://www.westonaprice.org/On-the-Trail-of-the-Elusive-X-Factor-A-Sixty-Two-Year-Old-Mystery-Finally-Solved.html#60
(3) Katharina Nimptsch, Sabine Rohrmann and Jakob Linseisen, American Journal of Clinical Nutrition, Vol. 87, No. 4, 985-992, April 2008
(4) Daiki Habu, MD, PhD; Susumu Shiomi, MD, PhD; Akihiro Tamori, MD, PhD; Tadashi Takeda, MD, PhD; Takashi Tanaka, MD, PhD; Shoji Kubo, MD, PhD; Shuhei Nishiguchi, MD, PhD, Role of Vitamin K₂ in the Development of Hepatocellular Carcinoma in Women With Viral Cirrhosis of the Liver , JAMA. 2004;292:358-361.
(5) [insert reference]
(6) http://www.westonaprice.org/On-the-Trail-of-the-Elusive-X-Factor-A-Sixty-Two-Year-Old-Mystery-Finally-Solved.html#fig4
(7) Koivu-Tikkanen, T. 2000. Determination of phylloquinone and menaquinones in foods by HPLC (dissertation). EKT-series 1216. University of Helsinki, Department of Applied Chemistry and Microbiology, 82 pp.

Skinny Girl's Quest for Muscle
Saturated Fats

Earlier, I posted about the percentage of protein that I have decided to consume as part of my diet. However, I still need to determine daily fat and carbohydrate intake. As part of my research, I ran across lots of information (and a lot of conflicting information) about fats. To start, there are many different levels of fats recommended as part of modern diets. These range from one end of the spectrum to the other--from the low fat diets to the popular fad Adkin's-style diets with high levels of protein and fat. Additionally, there are many considerations when it comes to fat including the makeup of the fats: saturated, monounsaturated, polyunsaturated (including omega 3 and omega 6), trans-fats, cholesterol, and phytosterol. But, it doesn't stop there. Saturated fats can come from a variety of sources including both plant and animal fats. While unsaturated fats, which are considered to be the more healthy of the fats, can be processed to resemble saturated fats. Yet are these processed fats still healthy? For example, oils that are liquid at room temperature can be hydrogenated--hardened--to form margarine or Crisco-like products. The hydrogenated fat, while firm like a saturated fat, is still considered unsaturated, but falls into the trans fat category. Finally, there are the three substances that are fast gaining the reputation of the new not-so-naturally born killers of the fat world: monoglycerides, diglycerides, and triglycerides.

Saturated Fats and Trans Fats -- Not the Same Stuff

Traditionally, saturated fats have been portrayed as unhealthy while unsaturated fats (including trans fats) were giving the label of a healthier alternative. While this is in part true, there is quite a bit more information in the details that should be considered. First, trans fats have made a complete 180 as far as health is concerned, and are now being removed (somewhat by force) from our diets. Trans fats are those fats that have been hydrogenated and typically include: hydrogenated and partially hydrogenated coconut and palm oils. Trans fats also occur naturally in animal products such as milk and in the fats of meats such as beef and lamb.

Hydrogenated Oils, Saturated Fats and Cholesterol

While hydrogenated or partially hydrogenated coconut oil is not a saturated fat, some studies have shown it to increase total cholesterol (and increase LDL--bad, while decreasing HDL--good cholesterol levels) in the body. This has resulted in the negative reputation of the earth's tropical oils: palm and coconut oil. Interestingly, cholesterol levels in the body do not come directly from food as your body manufactures its own cholesterol. In a study(1) performed by the Department of Nutritional Sciences and Department of Kinesiology, University of Connecticut, Storrs, CT, overweight subjects were placed on two different reduced calorie, low carbohydrate diets. One of the diets included three eggs per day. The other group received a zero-cholesterol egg-substitute. At the end of the study it was determined that the egg-eating group had increased HDL-C levels (this is considered a "good" cholesterol) and decreased metabolic syndrome risk factors. These factors are believed to contribute to heart disease and include (2):

• Elevated waist circumference:
  Men — Equal to or greater than 40 inches (102 cm)
  Women — Equal to or greater than 35 inches (88 cm)
• Elevated triglycerides:
  Equal to or greater than 150 mg/dL
• Reduced HDL (“good”) cholesterol:
  Men — Less than 40 mg/dL
  Women — Less than 50 mg/dL
• Elevated blood pressure:
  Equal to or greater than 130/85 mm Hg
• Elevated fasting glucose:
  Equal to or greater than 100 mg/dL

Cholesterol, a substance which also has received a bad reputation due to its link with heart disease, is a vital part of nutrition. HDL "good" cholesterol is important for brain function and associated with retaining memory function and decreasing dementia later in life(3). Yet high levels of cholesterol measured midlife can indicate a risk of dementia later in life(4). There are many options for lowering or balancing cholesterol levels in the body and perhaps one of the best methods is through exercise(5).

Coconut Oil -- It's Two Forms: Really Bad or Miracle Food?

So is your head whirling with all of this information? Wait, there is more. Let's go back to the tropical oils such as palm and coconut oil. These are the two oils with the bad reputation brought about by processing--either hydrogenating or partially hydrogenating. These oils in their raw or "virgin" form, while somewhat high in saturated fat are considered very healthy (almost to the point of "miracle" remedy like extra virgin olive oil) by some. Coconut oil, in its raw state is solid like margarine at room temperature and has baking and cooking qualities resembling Crisco or lard. However, it has a low burning point and should not be used for high temp frying. Raw coconut oil is very rich in medium-chain triglycerides (MCT's). This is the substance that gives unprocessed coconut oil its miracle cure reputation. MCT's are fat, but are not processed and stored in the body in the same method as other fats. Instead the liver "burns" these fats to be used as an immediate energy source. MCT's are also easier to metabolize than standard fats and could be useful in individuals who have difficulty consuming fat. So, what does all of this mean? Well, to start, you get a few fats for free--i.e. you can eat some fat without it being stored in your body. Researchers are looking into whether these types of fats can in fact decrease the overall body fat percentage of those who consume MCT's in place of other fats. Current research suggests this is a possibility, yet also demonstrates that a higher level of cholesterol (likely from the saturated fats) can also result(6).

Coconut Oil in the Kitchen

I've been experimenting with organic virgin coconut oil in the kitchen for a few months with really wonderful results. This is definitely an easy fat to substitute in place of other forms of fat. So far, I've used it in baking, frying, and even in smoothies and as a spread. First, probably the most natural fit for this oil is in baking. Even though it's labeled coconut "oil" it's much more margarine-like at room temperature. It can be purchased in a virgin or raw state, with the flavor and scent of coconut, or can be purchased as a de-scented product. I've been using the virgin product and do enjoy the very faint coconut essence in baked goods such as scones and muffins, which are especially delicious when the oils or lard-like fats have been fully replaced with coconut oil.

When frying, it's important to cook at a lower temperature as the coconut oil can burn. I've had success sauteing potatoes, peppers, and onions, (for a breakfast hash), baking fish and vegetable packets on the grill, low temp stir frying, and even blending with a higher temp vegetable oil for slightly hotter cooking requirements. I do notice a little bit of coconut flavor, but have really enjoyed it. It's definitely not strong enough to distract from any of the dishes that I've prepared.

Until I read differently, I think I'll consider coconut oil a useful replacement for some of the fats in my diet--hopefully the miracle remedy qualities will ring true and bring me that svelte, yet muscular body I'm chasing.


Well, that's all for now, until next time, go do something athletic!



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references:

(1) http://jn.nutrition.org/cgi/content/full/138/2/272
(2) http://www.americanheart.org/presenter.jhtml?identifier=4756
(3) http://americanheart.mediaroom.com/index.php?s=43&item=451
(4) http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/08/04/MNB41928H4.DTL
(5) http://www.webmd.com/cholesterol-management/features/exercise-to-lower-cholesterol
(6) http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T7C-4KNMB0V-6&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=79a111c2418d2544e59b4a890b7f5c72

other readings:

a) http://en.wikipedia.org/wiki/Coconut_oil
b) http://www.consumerlab.com/tnp.asp?chunkiid=21809&docid=/tnp/pg000823
c) http://www.consumerlab.com/tnp.asp?chunkiid=22378&docid=/tnp/pg000293
d) http://www.thedoctorwillseeyounow.com/articles/nutrition/dietheart_6/
e) http://www.dldewey.com/columns/monodyf.htm