The 6 Weight Loss Myths, Part 2 of 2

A continuation of yesterday’s post…

#4 The Carb Myth: Eating low carb or no carb will make us thin

This is not true! In fact, carbs could even be considered the most important foods in our diet for long-term health. Our body burns glucose for energy (see information on metabolism here), and this glucose comes from carbohydrates. The key is to eat the right kinds of carbs. Refined or processed carbs slow down our metabolism, but complex carbs eaten in their natural state actually speed up our metabolism. Some great sources of complex carbs include fresh fruits and vegetables, nuts, seeds, legumes and whole grains. These carbohydrates contain phytonutrients, which are plant chemicals that are essential for optimal health. Phytonutrients turn on certain genes that help us burn fat and also slow the aging process inside our bodies. Eating unprocessed carbs is also important because they contain more fiber and will not turn into sugar as rapidly inside the body. This will help keep blood sugar levels balanced.

#5 The Avoidance Myth: Skipping meals helps us lose weight

When we eat is just as important as what we eat. When we skip meals, our bodies start to feel starved. This eventually leads to overeating, which can start a viscous cycle of starving and then overeating. This rule applies to the very first meal of your day: breakfast. Don’t skip it! When people skip breakfast or don’t eat a breakfast with some protein, complex carbohydrates and fat, they tend to have slower metabolisms. A balanced breakfast jump starts our metabolism for the day, allowing us to have more energy and burn more fat throughout the day.

Food and calorie intake ideally should be spread out throughout the day. Our last meal of the day should be eaten at least two hours before we go to sleep. This is because our bodies need to put their energy toward digestion. If we try to eat and then go right to sleep, our sleep will be restless and digestion will be incomplete.

#6 The Protector Myth: Government policies and food industry regulations always have our best health interests in mind

Unfortunately, the government does not have the resources to create a food pyramid for each of us as individuals. Every person is different and has different health and nutrition needs. We need to educate ourselves and take control of our own health and that of our family. We are all capable of doing this, as long as we are willing to put some effort into it.

Large amounts of research and money are put into creating foods that are processed and unhealthy. The government is faced with the daunting task of managing our food supply, and inevitably the solutions are not always perfect. But if we can gain a better understanding of what processed foods are and what they do to our bodies, we will be able to make better decisions about what we choose to eat. I strongly encourage each of you to do your own research and make your own decisions – take responsibility for your health. Poor diet is the #2 cause of death in America, behind only smoking.

I hope these myths have helped clear some things up for those of you looking to lose weight. My best advice is to forget about dieting altogether. Instead, try to gradually move to eating 100% whole foods. You can eat as much or as often as you want – just eat whole foods. This is a great first step and I promise you will notice incredible changes in your body. Plus, grocery shopping gets so much easier! Grains, fruits, vegetables, meat, fish, nuts, seeds, beans, legumes, oils… all delicious and the possibilities are endless if you are willing to get creative in the kitchen!

The 6 Weight Loss Myths, Part 1 of 2

My Weight Management class is wrapping up and we’re beginning sports nutrition, but I wanted to share some good information I found in one of the books we read. The book is called UltraMetabolism and is written by Mark Hyman, MD. He talks about ways we can work with our bodies through food, supplements and exercise to actually burn more fat. He also talks about the concept of nutrigenomics, which is how food “talks” to or interacts with our genes, and how this affects our weight. According to Dr. Hyman, the best way to lose weight and keep it off is to rebalance and stabilize metabolism.

He came up with 7 weight loss myths, and I used his information to come up with 6. These are adapted from the book and are slightly different, based on what I believe will be effective for clients to read and relate to. Of course, this is just one book – one doctor’s theory on how people can lose weight. As we all know, there are thousands of weight loss books out there and some people can get caught up in the latest weight loss fad diet and lose sight of their own individual health and needs. So, I’m not saying you should go out and buy UltraMetabolism and use it to lose weight. If I thought one book could solve everyone’s nutrition problems, I wouldn’t be studying to become a nutrition therapist who focuses on the individuality of each person! But, I did like Dr. Hyman’s weight loss myths, because I think they are a good foundation for those wishing to lose weight.

#1 The Starvation Myth: Eat less, exercise more, and then we will lose weight

Many people see someone who is overweight and they think, “that person is lazy” or “that person has no discipline and indulges too often”. However, weight loss is not all about calories in minus calories out. There are so many components to how our metabolism functions, including where our calories are coming from, what nutritional deficiencies or excesses we may have, any hormonal imbalances we are experiencing, and much more. Calorie restriction actually causes the body to think it is starving, which sets of chemical processes in the brain that tell us to eat more food. We have a part of our brain that is wired for survival, and this part of the brain will respond to starvation without any of our control. A person absolutely must eat more calories than their resting metabolic rate, or the body will perceive starvation and immediately slow the metabolism down.

#2 The Calorie Myth: All calories are created equal

For some, this is a hard one to grasp, but it’s the truth. It’s the type, not the amount, of calories you consume that is important. Starving yourself all day so you can enjoy three pieces of chocolate cake at your friend’s birthday party isn’t helping your body at all, and can actually lead to weight gain. Your typical three square meals may be equal in calories to that chocolate cake, but the cake will only contain a tiny fraction of the nutrients you’d get from eating real food. And those nutrients are what we need to burn fat. On the other hand, if you had eaten three balanced, whole-food meals and then enjoyed a piece of cake, your body would have the nutrients it needs to metabolize the cake and burn the fat.

Another thing to know about certain types of calories: food (or, calories) that enters our bloodstream quickly will promote weight gain, no matter what else we’ve eaten that day. This includes foods like white bread, white pasta, cookies, cakes, sugary juices or any sodas, etc. However, food (calories) that enters our bloodstream slowly promotes weight loss. Foods speak to our genes and have control over how our metabolism will work.

#3 The Fat Myth: Eating fat makes us fat

In his book, Dr. Hyman talks about the American Paradox: over the last 40 years, national fat consumption has dropped from 42% to 34% of total calories, but obesity and high BMIs have risen significantly. Translation? Fat does not make us fat, it helps us burn fat! We just have to make sure we’re eating the proper fats. There are different types of fat, and they each interact with our genes in a different way. Some turn on our genes for weight gain, and others for weight loss. For example, essential omega-3 fats enhance metabolism and promote weight loss, whereas trans fats found in processed foods cause weight gain, impair metabolism and lead to inflammation.

Don’t be afraid to consume more healthy fats!

Tomorrow I’ll wrap up with the last three weight loss myths.

Sprouted Grains

I’m back! My vacation was perfect and now I’m ready to start blogging again. No specific focus for this week… just answering some questions I’ve gotten recently.

One reader asked me about the advantages of eating sprouted grain bread products versus other bread products. I touched on this briefly in February when I talked about English muffins, but it’s a great question and I’m happy to revisit the topic.

Let’s start with white Wonder bread – something we’ve probably all eaten at some point in our lives. Wonder bread is made from wheat that has been bleached, a process that strips the wheat of all of its original nutrients. White flour used in refined grain products such as Wonder bread has lost over half of vitamins B1, B2 and B3, vitamin E, folic acid, calcium, phosphorous, zinc, copper, iron and fiber. In the 1940s, the government began sponsoring the enrichment of bleached wheat products. The makers of Wonder bread began adding vitamins and minerals to their bread, and started an advertising campaign that boasted of the many nutrients found in Wonder bread. When foods are enriched, the nutrients added are not as bioavailable to us as nutrients found in whole foods. I will talk about bioavailability later this week, because it is an interesting and important concept to understand.

Many people have moved on from Wonder bread and are now consuming whole grain bread products: bread, bagels, English muffins, tortillas, and even chips and crackers. Remember this picture from the blog post I wrote about bagels?

I think it’s helpful to actually see what a “whole grain” looks like. Refined grain producs have the bran and germ removed from the wheat kernel. Whole grains are significantly more nutrient-dense than refined grains, which is evident in the grain’s taste and texture. They contain fiber, vitamins, minerals, antioxidants, lignans, phenolic acids, phytoestrogens, and other important phytochemicals. The breads that are usually made from whole grains are the ones labeled as “whole wheat,” however multi-grain, rye and pumpernickel can be made from whole grains as well.

Some companies have now taken bread one step further, with sprouted grain products. When grains are sprouted, their nutritional content changes. Sprouting allows the germ of the wheat to release enzymes. These enzymes help us digest the grains more easily. Sprouted grains are also higher in protein, vitamins, and antioxidants, and help promote healthy bacteria in our digestive tract. Many people find that sprouted grains are much gentler on the stomach and easier to digest than regular whole grain breads. They are digested very slowly, which helps us stay full longer and helps stabilize blood sugar.

The Food for Life products are usually cooked slowly at low temperatures (250 degrees), so they are not considered a raw food. However, this type of cooking allows for most of the nutrients and enzymes to remain in tact for easier digestion.

If you are someone who feels slight discomfort when digesting whole grain products, you may want to try sprouted grains. They taste great, and the Food for Life brand has many options – tortillas, breads, pasta, English muffins and more. We buy the tortillas and English muffins all the time and love them! I still buy whole grain freshly (and locally) baked bread rather than using the sprouted grain bread, because I love the bread we buy and I save a lot of money by slicing it myself very thinly and making the loaf last twice as long. But the sprouted grain English muffins are great for breakfasts, and the tortillas make it into our lunch rotation frequently. Today for lunch: tortillas with turkey, Colorado-made raw milk cheese (from Twin Mountain Milkhouse, sold at In Season Local Market in Denver), bok choy, and stone ground mustard made with Guinness, straight from the Guinness Storehouse in Dublin!

Blogging Break

I am taking a blogging break, beginning on Monday, May 24th. I will resume the day after Memorial Day. And as much as I love my daily nutrition research and writing and tweeting and facebooking, I am really looking forward to a week off! I am taking a week to spend some time with two of my best friends and favorite people in the whole world, my sisters Alice and Madeline. Alice gets a (well-deserved) break from work, and Madeline is a recent college grad (yay Mads!) and has a week off before she starts her new job. So, this was the perfect time for the three of us to get away. I hope I come back inspired by the nutrition in a different part of the world!

But don't worry, I have one little tidbit of wisdom to leave you with. The Denver Post has a pretty decent food column, and there was a recent article on vegetables and how much they can add to our plates and to our health. The article was written by Tucker Shaw and I really liked his opening words, so I want to share them with you. About two months ago, Ed and I started having a vegetable with every breakfast, every day, no exceptions. Some days they go into a smoothie; other days into our eggs; and sometimes we just have cut up celery or carrots with our hot cereal. But, there is always a veggie and this helps us pack more vegetables into our day, which makes us feel better and more balanced. Anyway, I really couldn't agree more with these guy's words:

You already know you should eat more vegetables. You even know the reasons why. Because they'll help you lose weight. They'll help protect you from heart disease. Stroke. High blood pressure. Cancer. Because they'll help maintain good vision and a healthy digestive system. Because when you eat more vegetables, you feel better. Your energy level goes up. Your skin glows.

But, you protest. Your family won't eat them. My kid/wife/husband doesn't like them, you say.

That's no excuse not to serve them. Vegetables are easy to prepare, much less expensive than meat, and healthy besides. They belong at every meal, on every table, in every home.

And when vegetables are in season, like now, they are utterly beautiful.

(Tucker Shaw, The Denver Post)

Sláinte!

Pesticides Linked to ADD

I am sure many of you read the article released this week about research linking exposure to pesticides found in fruits and vegetables to ADD and ADHD in children.

Experts say the research is “persuasive” that pesticides are contributing to common learning problems in children. Was anyone surprised to hear this? I certainly wasn’t! I don't think it's the only thing that can lead to ADD, but I definitely believe it's one part of the picture. I am happy that this information is being released all over the internet and newspapers, because I think more people will finally start to believe what many have been suspecting for so many years.

One reason children are more affected by the chemicals is because they consume more food relative to their body weight than adults do, so they tend to have higher concentrations. The pesticide compounds showed up in urine of 94% of the children involved in the study. A separate study done in 2008 actually showed that when children switched to organic produce, pesticide compound levels in their urine was undetectable or nearly undetectable.

Some of the foods that tested highest in pesticides included celery, strawberries and frozen blueberries. This is a good reminder that we should keep the lists of the most heavily sprayed fruits and vegetables available when we are grocery shopping. The Environmental Working Group is a great resource for this (print the list out HERE).

The convincing research from this article is also a reminder that pesticides and other chemicals used in and on our food does affect our health, and it is not something to be taken lightly. Organic food is expensive, of course, but I truly think that it’s worth it to splurge on organic produce if it’s something that tends to be heavily sprayed. This is especially important for healthy, growing children. Remember that frozen organic fruit has many nutrients – you don’t have to spend extra on the fresh just to get the health benefits. The key is that it’s organic.

Spices

I’ve been thinking about doing a post on spices for a while, and decided to save it for this week. On Monday, I wrote about the importance of creating a comfortable and happy kitchen (here) and then guest blogger Katie gave us some tips on how to go about doing this (here). I thought spices fit in pretty well with this theme.

But, ironically, my sister recently told me that spices only last 6-12 months, and then last week my Nana sent me an article on five spices that are good for the brain. Oh, and then today in class my teacher talked about the literal meaning behind “spicing up” one’s love life! [Translation: spices stimulate sexual desire].

SO, I think it’s definitely time to do a blog on spices.

First, it’s important for people to understand that most spices will last somewhere between 6 and 12 months. Unless you are a personal chef and spend all of your time cooking, most people do not completely use up their spices over the course of a year. When I found this out, I actually was sort of frustrated by the fact that spices are sold in such big containers! I mean, they’re small, but still too big! I buy a lot of my spices in bulk at Savory Spice Shop or Whole Foods, because it saves money. But now I think I’ll only buy bulk spices, and get little glass jars to keep them in (just as Katie suggested yesterday!). And speaking of jars, here’s another thing I learned: proper spice storage is in glass jars. If they are in plastic containers or bags, they should be transferred to glass jars because they will retain their nutrients for a longer period of time.

Now let’s talk about the article my Nana sent me. The title was “A Well-Seasoned Mind,” and it is from AARP magazine, May & June 2010. The article talked about recent scientific research that shows that five spices – turmeric, ginger, garlic, saffron and cinnamon – are good for the brain. Turmeric has the ability to break up brain plaque buildup that is associated with Alzheimer’s disease. Ginger can be a powerful spice for treating migraines, with some patients reporting total elimination of the migraine with ginger tea, and others reporting significant improvement. Garlic compounds have been shown to eliminate brain cancer cells, and many scientists believe that garlic-based treatments for brain cancer will be used in our near future. Saffron is a pungent herb that has been shown to work as well as Prozac in treating mild depression in some patients, when taken twice daily. An easy way to cook saffron is in rice or quinoa. And finally, cinnamon has been proven to help stabilize blood sugar and helps us remain focused by increasing the rate at which our brain processes information. So, these are five great spices to add to your collection!

The last aspect of spices I want to touch on is their use in weight loss. Adding spices such as capsaicin, jalapeño, habanero and cayenne pepper can actually help stimulate metabolism and speed it up. In addition, adding spices to meals helps us feel more satisfied and full, preventing cravings later in the day. This is great information for those looking to boost their metabolism or lose some weight.

We use a lot of spices at our house. They have so many health benefits, and are relatively affordable and add so much to any dish. Experimenting with spices is the best way to get accustomed to using them. Also, if you can buy any of them in their whole form (such as coriander, pepper, or cloves), they will contain more nutrients and you can just grind them with your mortar & pestle right before you add them to your food.

Guest Blogger Katie: Kitchen Inspiration!

I am so thankful and excited to have a guest blogger today! Thankful because I am so busy this week, and excited because I know you guys are going to love her!

Meet Katie, aka The Social Secretary. I don't have a photo of her, but just picture the most beautiful freckles you've ever seen. You know that question, "If you could change one thing about yourself...?" Well, my answer is always the same: more freckles! Katie is the best friend of one of my good friends from college. This mutual friend of ours happens to be getting married in a few weeks (so excited, Therese!), and I flew into Chicago last weekend for the bachelorette party. Katie planned the entire party and it was amazing: fresh flowers in jars on every table; laminated cards with trivia on the bride’s life; paper lanterns lighting up the backyard; mini champagne bottles for a group toast; and she even pulled off a video of the groom answering questions about his bride! Everything was coordinated perfectly and guests felt very welcomed and relaxed – the sign of a true hostess! Katie has a blog of her own that I love. She truly is my social secretary! Go HERE to check it out. I also highly recommend following her on Twitter, so you can get updates on the must-read blogs for fashion, design, creativity, and everything else fun and inspirational! She’s the master of rare finds in the blogworld, so I asked her to come up with some kitchen inspiration for PWN readers. Yesterday I talked about the importance of making your kitchen a place you love to work in, and today Katie will help us figure out how to accomplish this!

Thank you, Katie, for taking the time to share these great ideas with us!

When I think of a healthy kitchen, I think of a clean, bright, welcoming place that you'll want to spend your time not only cooking in, but gathering in as well.

Kitchen Photo Sources: Top, Middle Left, Middle Right, Bottom

The first thing to consider for your healthy kitchen is wall color. I love the crisp, sanitary look of a white kitchen with hints of blues and greens tucked in different corners and thrown in unexpected places. If you're more of a color person, choose a palette that makes you happy. Healthy people are happy people, right?

Another thing to consider when putting together your healthy kitchen is to bring life in. Plants and fresh flowers do wonders to spruce up one of the most used rooms in the house.

While you're shopping for plants and flowers, throw some fresh fruits and vegetables in your basket. Fill up clear vases and your favorite bowls and leave these out on your counter or island. Since these fruits and veggies are now out in the open, you'll be more likely to utilize them rather than leave them in the fridge to spoil.

Instead of stacking up boxes and bags of pastas in your cabinets, invest in some glass or plastic canisters and keep them out on your counter. Not only do they make a fitting decoration, they'll keep foods fresh while showing you what you've got to work with while you're deciding on meals.

I think one of the most important things to remember is to stay organized. Keep your counters clear of clutter. Keep your mail, magazines, coupons and clippings out of the way in drawers or unassuming organizers. Consider dedicating the inside of one cabinet to becoming the message center. Cover half of the inside of the door with corkboard and the other half with magnetic chalkboard paint. Chalkboards are the perfect remedy to quick notes or lists. Most importantly, a clean counter won't deter you from using it!

I'm not a big fan of having all of your spices out for viewing - maybe only keep out your salt and pepper and and a bottle of olive oil near the stove. Also, consider forgoing the McCormick bottles stacking up in your cupboard and buy a slew of matching, smaller bottles. Then print out your own labels to get a more uniform and easy to access spice collection.

One other thing I think is a great addition to kitchens is a magnetic knife strip. A block of knives definitely gets the job done, but having all of your knives and blades out for viewing makes them so much more easy to grab and work with. Also, keeping the knives out and away from each other helps keep the blades sharper longer.

No matter how you decide to transform your kitchen into a more healthy one, make sure to be true to yourself and what colors and tones make you happy. It's important to bring in natural light and remember to stay organized. Cooking with a smile won't hurt either!

Creating a Kitchen that is Yours

As part of the curriculum at my school, there is a weekend retreat designed to explore an individual’s personal relationship with food. One of the things we discussed was the importance of creating a kitchen that is organized, calm, welcoming and beautiful – in a way, a sacred place. The idea is that when food is prepared, it will reflect some traits of the person(s) who prepared it and the environment in which it was prepared. If you are stressed out and frustrated and trying to prepare dinner, the meal will not taste as delicious as if you are calm, relaxed, listening to some music and sipping a glass of wine. It was even suggested that we ban all fighting from the kitchen, so that the mood within stays free of stress and tension.

I love the idea of creating an inviting kitchen that I will love to work in. The kitchen is a gathering place. When we entertain, I put cheese and crackers and olives out in the living room, light candles, and arrange seating so there are enough spots for everyone. But inevitably, people gather in the kitchen and we end up moving all the food back in there.

So, I am changing a few small things in my own kitchen. Just some things that will make it a place I am more comfortable working in. The first thing I did was organize my grains and some legumes into glass jars. This make them more available to me and also allows me to buy in bulk, which saves a lot of money.

I also organized my spices (I do not have matching spice jars… it seems too daunting of a project to take on, considering I am buying new spices all the time!). Both the glass jars and the spice rack were purchased at The Container Store.

We have a breakfast nook with some benches (that double as storage, which his very helpful). We had cushions made for the benches so it is a bit cozier and more comfortable. The majority of our meals are eaten here, so it’s been a great upgrade. The cushions are made from a Sunbrella fabric, so it is durable and easy to clean if we spill something.

Since our fridge isn’t magnetic, I bought a magnetic pin board at The Container Store that we can use to hang photos of our families and friends, wedding invitations, Ed’s Red Sox magnets, and other things that are important to us. This makes our kitchen much more personal and since the board is small, it forces me to stay on top of the clutter and throw things out that are no longer relevant.

The last two big things I want to do are update the window coverings to something a little bit brighter, and replace the fixture above the breakfast nook with a pendant lamp or something that will give it a fresher, brighter look.

Is your kitchen a place you love to be in to cook, eat and relax? Or at least are there some elements of your kitchen that you love? If not, I encourage you to make a few small changes to your kitchen in order to make it a room you are proud of. Even really small organizational changes can make a huge difference and get you excited about cooking again!

Tomorrow, I’ll have a guest blogger talk about more ways to make your kitchen a happier place!

Weight Loss: Understand Your Body

When I wrote about the weight loss case study I was doing for my Weight Loss class, I received so many e-mails from readers volunteering to be my experimental client. This made me realize how important weight loss is to so many people. The class is very interesting because we talk not only about the standard approach to weight loss (burn more calories than you consume each day), but also the holistic approach. The holistic approach takes into account each person’s biochemical individuality, recognizing that a diet that works for one person may not work for another.

I want to provide you guys with some information on weight loss, so those that are interested can start to understand the entire picture better. I believe that in nutrition, education is key. When someone understands what certain foods are doing to their body, they are better equipped to make decisions about their health and lifestyle.

• The body must have glucose to fuel red blood cells and the central nervous system. Red blood cells carry oxygen throughout the body, which is necessary for life; the central nervous system is basically our brain. Glucose comes mainly from carbohydrates. So, those who eat a no-carb or very low-carb diet may feel great for a few weeks as their body starts to lose weight, but once all their stored glucose is used up, they may start to experience low energy, cloudy thinking, fatigue, and other things.

• We OBTAIN energy from macronutrients: fats, proteins, carbs. We are able to actually USE the energy because of the micronutrients: vitamins and minerals. This is why a varied diet is so important!

• Overweight people tend to store fat more efficiently. They contain a higher amount of a certain enzyme that promotes fats storage in the body. Men tend to have this enzyme concentrated around their midsection, and women have more of it around their chest, hips and thighs. After weight loss, this enzyme’s activity actually increases, which is partly why it’s so difficult for people who lose weight to keep it off.

• Muscle is more metabolically active than fat. Therefore, muscle increases our resting metabolism, helping us to stay leaner. This is why strength-training exercises such as pilates, yoga and weight lifting are so important. Over the past few years, I have actually decreased my aerobic exercise (mainly running) and increased my strength training, and I have noticed huge differences in how I look and feel. But, that doesn’t mean aerobic exercise is not important too – it’s very helpful for weight loss. Both can work together to create a healthy body.

• It takes the stomach 20 minutes to tell the brain that it is full. For this reason, some people say that putting your fork or spoon down between each bite, and chewing thoroughly and slowly, is an important key for weight loss.

• Being underweight is just as dangerous as being overweight, as far as what it does to your body.

• 10% of the calories we consume at a meal are used for digestion of that meal. So, if we eat a 500-calorie lunch, 50 of those calories are burned up as our body works to digest that lunch.

I hope some of you find these things interesting and/or helpful. The weight loss picture is so much bigger than calories in vs. calories out. Once people start to understand all the different components of weight loss, I believe they will have an easier time adjusting their eating habits and will be able to feel good about the healthy changes they are making for their body.

Chromium

Chromium has come up a few times in my classes recently, so I thought I’d do a quick overview of what it is, why it is important, and which foods contain high levels of chromium.

What is chromium?

Chromium is an essential trace mineral. Our bodies absorb about 10-25% of chromium from a particular food.

Why is chromium so important?

One of the main functions of chromium is to help control blood sugar. Chromium is used to produce glucose tolerance factor, which is a compound that helps insulin function properly. When insulin is functioning properly, we are less likely to experience dramatic highs and lows in our blood sugar. I talked about blood sugar last week here – if you are someone who has ever had trouble stabilizing your blood sugar, you know what I’m talking about when I say “highs and lows”. Not everyone experiences these dramatic shifts, but many do (I know I do!).

One of the results of balancing blood sugar through chromium’s ability to produce glucose tolerance factor could be a clearing up of someone’s acne. Often times acne is directly related to blood glucose levels, and when they become balanced, the skin will also clear up.

Another function of chromium is fat and cholesterol metabolism. One study has found that chromium works with niacin (vitamin B3). You may remember when I talked about niacin back in March. It is a key nutrient used for metabolism of all of our food.

Chromium intake has also been linked to an increase in lean body mass.

Since our country eats so much processed foods, it is very realistic to think that one may have a chromium deficiency if they have certain symptoms. Symptoms can include high triglyceride levels, high blood sugar, low HDL cholesterol and high blood pressure.

Which foods contain chromium?

The most chromium-packed food I could find is (big surprise) calf’s liver. I blogged a great liver recipe here, but remember that it is extremely important to get your liver from a grass-fed calf to ensure its liver is healthy.

Other great food sources of chromium include potatoes (and I don’t mean french fries, unless of course you make them yourself at home); oysters; chicken; bran; whole grain bread; raw onions; green peppers; romaine lettuce; carrots; apples; bananas; cooked spinach; and cooked cabbage.

Some people also take a chromium supplement if they are experience signs of a deficiency. Before supplementing with chromium, talk to your doctor or nutritionist about any potential interactions chromium could have with other drugs.