Dr. Jonny Bowden

Tag: diet

The Top Ten Ways to Cut Back on Sugar
Tattoo this under your eyelids: Sugar turns to fat.

Not only that, research in the past decade has implicated sugar in cancer, gout, diabetes, obesity, and heart disease.

Sugar is inflammatory, and inflammation is now believed (correctly) to be at the heart of every degenerative disease we know of.

And it’s no longer even possible to defend the idea that sugar isn’t a drug. It is—and an addictive one at that. (Maybe you’ve noticed.) A number of peer-reviewed studies have demonstrated the addictive nature of sugar—in one study, it was shown to be eight times more addictive than cocaine.

What to do, what to do?

Here’s a list of ten things you can do right now to cut back on sugar. It’s not a complete list, but it’s a good start. (If you’ve got your own favorite ways to cut back or eliminate, please share them with me!)
1. Don’t add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you’re eating. Biggest targets: cereal, coffee, and tea
2. Don’t be fooled by “healthy sugar” disguises. Brown sugar, turbinado sugar, raw sugar, agave nectar, brown rice syrup—it’s all the same thing as far as your body is concerned. Don’t kid yourself.
3. Reduce or eliminate processed carbohydrates. Most processed carbs—breads, bagels, pastas, snacks, crackers, cereals—are loaded with flour and other ingredients that convert to sugar in the body in a New York minute. That sugar gets stored as triglycerides, a fancy way of saying “fat”.
4. Watch out for “fat-free” snacks. The whole “fat-free” concept is just stupid beyond words, but one of the many reasons it’s been so destructive to our health is that most fat-free snacks are loaded with sugar. Read the label. You’ll be disgusted.
5. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you’re getting more fresh vegetables and low-glycemic fruits such as berries, cherries and apples.
6. Become a food detective. My friend, nutritionist Ann Louise Gittleman, says that “to reduce sugar, you have to know where it is”. She’s right. Start reading labels!
7. Beware of artificial sweeteners. Unfortunately, artificial sweeteners can increase cravings for sugar and carbohydrates. They can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
8. Do the math. Look at the label where it says “total sugars” and divide the by four, since there are four grams of sugar per teaspoon. The number you wind up with is the number of teaspoons of sugar you’re ingesting, and that’s just “per serving”! Want a laugh? Read the “serving size”—most “servings” have nothing to do with what normal people eat. This exercise alone should scare the pants off you.
9. Limit fruit and add more vegetables. (Notice I didn’t say ‘eliminate’ fruit, though those with the most amount of weight to lose might want to do just that—at least for a while.) Fruit has fiber and nutrients, but it’s also loaded with fructose. Don’t overdo it. For weight loss purposes, I’d keep fruit to two portions a day max, and make those low-glycemic (apples, cherries, berries, grapefruit).
10. Dump the fruit juice. Whoever sold parents on the idea that apple juice is a healthy drink for kids should be sentenced to a lifetime of community service, preferably hauling vending machines out of our schools. Pure juice is a pure sugar hit, and there’s no place for it in the diet of your kids. There are benefits to unsweetened juices like pomegranate and cranberry, but dilute them with water and use intelligently.
It may not be possible for you to completely eliminate sugar from your diet—and you may not even want to. But to the extent that you can, you’ll be doing yourself—and your health—a great service.

For more information about how you can make a major impact on your health by removing sugar from your diet get New York Times Best Seller JJ Virgin’s new book, The Sugar Impact Diet. JJ will teach you:

1. How we’ve been looking at sugar all wrong and how that’s affecting us.

2. How to get rid of your cravings and take control over sugar in two weeks.

3. What the heck should I eat? (How to clean out the fridge & pantry, what to do for breakfast & a sample shopping list!)

CLICK HERE to claim your free cookbook!
October 27, 2014
Chocolate Peanut Butter Protein-Power Milkshakes

Here’s a great way to make a milkshake healthier: Use frozen yogurt and real peanut butter. The classic milkshake is really high in calories because of the premium ice cream and chocolate syrup. No one loves ice cream more than I do, but in combination with pure chocolate syrup, it is lethal from a sugar and calorie point of view. Frozen yogurt lowers the calories and using real peanut butter is an inspired touch, adding healthy fat, some protein, and a ton of flavor without breaking the calorie bank. (And with lots less sugar than the “classic” version.) The added nuts and protein powder will not only lower the glycemic impact (the impact on your blood sugar) but will also beef up the protein and keep you satisfied much longer.

Ingredients
8 small high-quality, all-natural chocolate cookie snaps (such as MI-DEL)
1 pint vanilla frozen yogurt
2 scoops unsweetened, indentured vanilla whey protein powder, softened
3 tablespoons (48 g) natural peanut butter, no added sugar
3/4 cup (175 ml) milk (cow’s milk, unsweetened vanilla soy or almond)
1 teaspoon vanilla extract

Instructions
Crush the cookies into small pieces in a resealable bag with a rolling pin or in a food processor. Add the crushed cookies, frozen yogurt, protein powder, peanut butter, milk, and vanilla to a high-powered blender and blend until mostly smooth.

Yield: 4 servings

October 23, 2014
Dr. Jonny Speaks at the American Nutrition Association

Dr. Jonny Bowden discusses the myths surrounding cholesterol at this talk given for the American Nutrition Association.

https://www.youtube.com/watch?v=YGOpjPNtjes

October 17, 2014
Protein-Powered Muesli With Coconut and Raisins

(from The Great Cholesterol Myth Cookbook, by Jonny Bowden, PhD and Steven Sinatra, MD)

Loaded with fiber and rich in antioxidants, this sublimely tasty muesli is nutrient rich, crunchy, and flavorful. It will satisfy your appetite and keep your system working like a well-oiled machine for hours. Enjoy this dish as part of a nourishing breakfast or filling snack.

2 cups rolled oats
1 cup rye flakes
1 cup dried dates, chopped
1 cup raisins
1 cup almonds, chopped roughly
½ cup walnuts, chopped roughly
½ cup pecans, chopped roughly
½ cup shredded coconut
½ cup sunflower seeds
1 teaspoon pure vanilla extract
¼ teaspoon ground nutmeg
½ teaspoon ground cinnamon
4 cups apple cider
1 banana
1 ½ cups blueberries

In a large bowl, combine the oats through the cinnamon. Mix well. Place the mixture in an airtight, sealable container and stir in the apple cider. Cover, refrigerate overnight, and serve in the morning with chopped banana and blueberries.

Yield: 8 to 10 servings

Note: Nuts and seeds provide protein, essential fatty acids, and several antioxidant vitamins and minerals.

October 16, 2014
Super-Energizing Baked Beans

(from The Great Cholesterol Myth Cookbook by Jonny Bowden, PhD and Steven Sinatra, MD)

The humble baked bean is the perfect breakfast food! Navy beans—used in this recipe—are a nutritional powerhouse of plant protein, fiber, iron, magnesium, copper, and calcium that supports cellular energy and an overall healthy metabolism. The pureed tomatoes are tasty and also a good source of the antioxidant lycopene. You’ll love the savory and flavorful addition of the herbs and spices that enhance the cardioprotective benefits of this dish.

2 cups dried navy beans
2 tablespoons extra-virgin olive oil or ghee
2 cups chopped onions
1 clove garlic, minced
2 cups tomato puree
½ cup organic honey
2 tablespoons apple cider vinegar
1/4 teaspoon ground nutmeg
½ teaspoon ground cinnamon
3 bay leaves
½ teaspoon each: ground turmeric and cumin
¼ teaspoon each: black pepper and salt (Celtic or sea)

Soak the beans overnight. Drain and rinse under cold water. Add the beans to a large pot, cover with water, and bring to a boil. Reduce the heat to a simmer and cook for up to 2 hours.

Preheat the oven to 300 degrees

Drain the beans and place them in a large casserole dish, in a small skillet, heat the oil or ghee and sauté the onions and garlic until browned, about 3 or 4 minutes. Add the onions and garlic to the beans and combine. With the lid on, bake the beans for 3 hours, stirring frequently. Check the moisture level and water if needed. After 3 ½ hours, remove the cover and bake for another 30 minutes.

Yield: 1 quart – approximately 8 servings

Note: the insoluble fiber in baked beans is not fully digested but moves into the large intestine or colon, where friendly bacteria thrive on it to produce beneficial B-complex vitamins, enzymes, and short-chain fatty acids.

October 14, 2014
Veggie Slaw with Flax Oil

Prep time: 20 minutes if hand cutting, 10 minutes with food processor

Cook time: none but flavors improve with resting time a couple of hours

Ingredients:

2 1/2 tablespoons of flaxseed oil* (I recommend Barlean’s brand)
2 1/2 tablespoons of raw apple cider vinegar
2 1/2 tablespoons fresh lemon juice
1/4 teaspoon sodium free lemon pepper
Half small to medium head red or green cabbage cord, quartered, and finely sliced
Three stalks broccoli, crowns removed, peeled, and thinly sliced
4 carrots grated or thinly sliced
4 stalks celery, finely sliced

* you can also use extra-virgin olive oil

In a large bowl combine oil vinegar lemon juice and lemon pepper and whisk together to combine. Add the cabbage broccoli carrots and celery. Toss to coat with dressing. Refrigerate for several hours. This will keep up for a week if you keep it cold and tightly sealed

Yield 8 to 9 cups

October 2, 2014
Baby Spinach Salad with Fresh Raspberries

Prep time: 5-10 min

Cook time: none

Ingredients:

6 cups baby spinach
½ cup crumbled feta or goat cheese
1/3 cup sliced almonds, walnuts or pecans
1 cup fresh raspberries
2 Tbsp. raspberry vinegar
2 Tbsp. raspberry jam
½ tsp. Dijon mustard
½ tsp. raw honey

In large salad bowl, combine the spinach, cheese, nuts, and raspberries.

In a small bowl, whisk the vinegar, jam, mustard, and honey. Drizzle dressing over the top of salad and toss gently to coat. Serve immediately

September 30, 2014
Jonny’s Mega Omega Salmon in a Snap

Wild salmon blends beautifully with sauteed spinach, and when both are lightly cooked in the best coconut oil on the planet, the resulting taste is superb. I love the organic spice pack that comes with the salmon I get from Vital Choice, but you can make your own spice mix or use salt and pepper– just don’t forget the turmeric. Turmeric is the superspice of all time, having both serious anti-inflammatory properties and some anticancer activity as well.

Ingredients:

1 ½ tablespoons (25ml) Barlean’s coconut oil
4 Vita Choice Wild Alaskan Skinless Salmon fillets (6 ounces or 170 g each), thawed
2 Vita Choice organic spice packs (included with salmon order, or use salt and pepper to taste)
1 bag (6 ounces or 170 g) triple-washed baby spinach
1 teaspoon on turmeric
¾ teaspoon lemon pepper
2 tablespoons (28 ml) water
2 teaspoons butter

Instructions:

Heat the coconut oil in a large Dutch oven over medium-high heat. Add the salmon fillets to the pan and sprinkle Vita Choice spice packs to taste over the surface or fillets. Sear for 1 minute or until lightly browned. Flip and sear the uncooked side for 1 minute, sprinkling the spice packs on the seared sides, to taste. Reduce the heat to medium low and add the spinach.

Sprinkle the turmeric and lemon pepper over the spinach and add the water. Cover for 2 minutes. Remove the cover, add the butter, stir, and recover for about 1 to 3 minutes or until the salmon is cooked to your liking, Do Not Overcook!

September 25, 2014
The Death of the American Breakfast Cereal?

The cereal business is in the toilet.

According to a report in the business section of the New York Times, sales of flaked cereals (like the iconic Corn Flakes) are down 5.5% and sales of all types of cereals are down 10.7%. The title of the print version of the article– Mikey Doesn’t Like It Very Much, Anymore– refers to the iconic 1974 television commercial in which two brothers are trying to get their very picky little brother to try a new “healthy” cereal called Life that neither of the brothers has any interest in eating.

“Let’s get Mikey to try it”, one of them says. “He won’t like it. He hates everything.”

Apparently, we are all Mikey now.

To which I say, “Hallelujah, brother!”

As someone who’s not exactly known for mincing words, let me be blunt: Cereal is crap. The overwhelming majority of it is processed dreck, nothing more than candy with a good PR campaign. The memes about cereal are implanted early in our lives—just think of your associations to Wheaties and Cherrios, two utterly useless food products each of which has over 20 grams of processed carbohydrates per serving. Wheaties in particular has benefited from one of the best public relations campaigns since “Betcha can’t eat just one”, which is why the first thing most of us think of when we hear “Wheaties” is “Breakfast of Champions”.

If you think that crap is really the “breakfast of champions”, then I’ve got some really lovely property to sell you right under the Brooklyn Bridge.

The god-awful, sclerotic American Dietetic Association—oh, excuse me, they’ve now renamed themselves the “American Academy of Nutrition and Dietetics”, since they apparently think that a new name will make them seem more relevant —has been shoveling the party line about cereal being a great source of fiber for as long as I can remember, but that’s a load of unmitigated do-do. The average cereal has about 2-3 grams of fiber per serving. Compare that to the 11-17 grams per serving of beans or 8- 10 grams per avocado. Cereal as a “fiber heavyweight” is as much a myth as the Loch Ness monster.

And while many commercial cereals claim to only have a few grams of sugar, that’s more a function of creative labeling, fuzzy math, and hidden agendas– the same kind of thinking that winds up classifying ketchup as a vegetable. Manufacturers can be very creative when it comes to deciding which carbohydrates they consider “sugar”. And it doesn’t much matter anyway, because these processed carbs turn into sugar in the body faster than you can say “diabetes”. Fiber heavyweight? Sorry, Charlie.

I’m almost angrier about the poseurs like Life, Grape Nuts, Special K and Total, because they actually pretend to be health foods and lure unsuspecting, overworked moms into thinking that they’re doing their families a favor by feeding them this stuff. No one pretends that Lucky Charms and Captain Crunch are anything but candy, but many people believe that the “healthy” cereals like Life– which has 25 grams of carbohydrate, 6 grams of sugar, and a paltry 2 grams of fiber –are actually healthy.

Umm…..not so much.

Look, the field of nutrition is experiencing the beginning of what Thomas Kuhn, in The Structure of Scientific Revolutions called “a paradigm shift”. New research continues to pile up making it harder and harder to ignore the fact that we were bone-headedly wrong about saturated fat and cholesterol. Not coincidentally, it’s also becoming increasingly apparent that we were dead wrong about the demons in the American diet.

It was never dietary fat that was the enemy. It was never fat that was making us sick, fat, tired and depressed.

It was sugar. And foods that the body converts to sugar in a New York minute.

Like the overwhelming majority of commercial breakfast cereals.

So I’m not exactly shedding tears for General Foods and General Mills. They’ve been selling us this crap for decades, spending millions of marketing dollars to convince us that these cash cow food “products” are actually necessary for our health, while plying organizations like the American Dietetic Association with millions of sponsorship dollars to keep sending out the message that we should build our diet around healthy “complex” carbs.

And please, don’t buy into the marketing drivel about “whole grains”. You can’t pluck a grain from the earth and eat it—all grains require processing, and by the time a grain (whole or not) has been pounded and pulverized into flour, or turned into a flake of “Special K”, you might as well be eating pure sugar. Why do you think they have to “fortify” cereals in the first place? They’re just putting back tiny amounts of the vitamins and minerals that were lost in the processing. You might as well take a multi-vitamin and save the calories.

When it comes to commercial breakfast cereal, I feel like the kid who’s been shouting “the emperor has no clothes—(and by the way, his body’s not that great either)” for about a decade.

Except now the grown-ups are finally paying attention.

September 12, 2014
You’re Probably Not Getting Enough of This Critical Nutrient…

I’m often asked by magazines to compile lists of the most important supplements to take on a regular basis. One supplement that always makes the cut—no matter what—is magnesium, and here’s why.

First of all, magnesium deficiency can affect virtually every single organ system in the body. It’s involved in more than 300 enzyme reactions in the body, including fat, protein, and glucose metabolism, muscle and membrane transport, and energy production.

In a classic article called The Importance of Magnesium to Human Nutrition, Michael Schachter, M.D, devotes a full four paragraphs to the possible symptoms and problems associated with getting too little magnesium—they range from salt and carbohydrate cravings to panic attacks, PMS, mitral valve prolapse, palpitations, cramps, muscle tensions, and insomnia.

When I was a personal trainer and clients came to me with muscle cramps, the first order of business was always to make sure they were getting enough magnesium and potassium through supplements and food. That almost always takes care of the problem.

Second of all, it’s a relaxer—magnesium actually helps open up the blood vessel walls, making it very important for keeping blood pressure in a healthy range. (In fact, magnesium is one of the key recommended supplements in the nutritional protocol at the highly regarded Hypertension Institute in Nashville. You can read about it in my friend Mark Houston, MD, MA’s excellent book, “What Your Doctor May Not Tell You About Hypertension.”)

Third of all, it’s terrific for helping to lower or at least stabilize blood sugar, making it a top supplement in virtually all of the intelligent diabetes protocols I’ve ever seen. Magnesium also plays a critical role in the secretion and action of insulin. In the Nurses’ Health Study and the Health Professionals Follow-Up Study, the risk for developing type 2 diabetes was significantly greater in both men and women with a lower intake of magnesium.

Speaking of which, almost no one is getting enough. Surveys consistently show that almost 3/4 of all Americans don’t even get even the paltry amount recommended in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences). (Those numbers range from 310 mg a day to 420 mg a day depending on sex, age and pregnancy, and most nutritionists I know, including me, consider them laughingly and inappropriately low.) According to a study in the Journal of the American College of Nutrition, 68% of American consumed less than the recommended daily allowance of this critical mineral. Even the National Institutes of Health states that “dietary intake may not be high enough to promote an optimal magnesium status, which may be protective against disorders such as cardiovascular disease and immune dysfunction”.

So magnesium supplements always make my list of “most important to take on a daily basis”.

Which brings me to Effervescent Magnesium Citrate by DaVinci Labs.

While I take many of my supplements in pill form, I’m also a big fan of mixing them into shakes and drinks when an appropriate form can be found. I’ve tried mixing regular magnesium powder into shakes and, frankly, it usually doesn’t taste very good. What I love about effervescent magnesium citrate is it actually tastes like an orange drink. You can drink it by itself, mixed in water, or with a whole concoction of other powders, like I do. In fact, the orange, stevia-sweetened powder adds a nice fizzy texture and flavor to even icky tasting powders like the kind I drink regularly!

Now, instead of holding my nose when I drink down my daily morning powdered supplement mix, I actually look forward to it.

One small scoop provides 420 mg of magnesium citrate, and—just for good measure—a very nice 390 mg of potassium to boot.

This is a great product that I use every single day. Highly recommended! Try it now »

March 10, 2014