Category Archives: Firstline Therapy

The Ketogenic Diet, Doing it Right

Easy Peasy?*





Take it Away


Now Use Your Fists…





Don’t Lose Your Color


Shifting Gears



Not Really Meant as a Weight Loss Program




More to come…..

James Marfleet, LE



Buying A Multivitamin Could Save You Money

How Buying Supplements Saves Money


We have a full post about this report here.

We Need A Maintenance Plan




You’ve Got The Power







Consider the Source First








What It Does Not Mean





Body Composition & Sumo Wrestlers

Japan Times Photo

Food Portion Distortion,  Body Composition, and Sumo Wrestlers?





Don’t Skip 


Self Cannibalization



Not Overweight, but Overfat?


Fail to Plan = Plan to Fail



Good Plan



Impatience Could Make Inpatients 



What Size Portions?


To Lose Weight, Eat More




Are You on The Sumo Wrestler Diet?




Water and Weight Loss

Weight Loss with More Water



Get Your Weight Loss Motor Running




You Are What You Drink


How to Increase Water Intake


Note the Change, then Note The Change


Water You Waiting For?



Juicing Diets May Just Be Too Sweet

The Juicing Diet claims



Why Juice comes in a Fibrous Package



The Sugar Flood



The Balance of a Juicing Diet


In my next post I will address the importance of water.

Proteins, Carbohydrates, and Sugars in the diet.










How Fat is Misunderstood

Low fat, non-fat, fat fat fat. We always hear about fat as though it is the enemy. The logic is if you eat fat it gets added on to your body like adding clay to a sculpture. People think “low fat” means healthy. But even with all this propaganda and clever labeling of foods, the world gets fatter. 65% of the population are overweight in this country, and 30% obese! People are less healthy, including the ones on the “lowfat” diets. Why? How could a lowfat diet make you fat?


There are a few reasons. First of all, when fat is taken out of foods there is usual a tendency to replace that part of the foods makeup and flavor with something else….sugar. So much is added that when eaten, the body secretes high amounts of insulin, the hormone which helps the body regulate sugars in the system. Strangely this increased insulin signals greater hunger, and the additional sugars are stored as fat! Yes fat. So “lowfat” but high sugar actually is worse than the original fat contained in the product you thought was helping you lose weight. When you start your day with a high glycemic index (GI) food, it will serve to increase your hunger for the remainder of the day making you eat more “lowfat” food and creating a cycle of weight gain. Doesn’t it just make you angry? It is really criminal that food producers can claim as healthy, foods that are actually worse for you, but that is the magic of marketing. It does not matter what the truth is if it sells better by saying something else.


Another factor is that we actually need fat in our diet. Not just any fat of course, but the right kind. This proper fat actually makes you eat less by filling you up faster, and it is a low GI food. Red meat and dairy have what you call “saturated fats”. These are not the ones you want. So if you eat red meat, make it lean, and dairy is not only a bad fat, but is also highly inflammatory, so is to be strictly limited. These fats actually worsen insulin resistance which is the bodies resistance to the proper function of insulin to allow sugars into the cells for use as energy. This is due to the cycle of too much insulin being produced as a result of high blood sugar brought about by high GI food intake. The body senses the high insulin, and the cells start to shut the door, recognizing this as a problem.

So what fat do we need? To start with cold water fish and flaxseed have these fats, nuts, seeds, safflower, soybean, and olive oil, avocados, all possess these fats as well. You may have heard of them. Omega 6 and Omega 3 oils. Our diet should have a 1-1 ratio of these fatty acids, and in years gone by they used to. Grass fed beef has a 1-1 ratio of these oils, but corn fed, which is most of todays beef, does not. Also we used to eat more oils and fish, nuts and seeds, and so forth. Now we think we are doing ourselves a favor by eating low fat foods and diet meals processed and prepared for us for speed, and what we think is food prepared by health professionals for our benefit. Not always true. The more a food is pre-processed, the less your body has to work to digest, the faster the food is assimilated and the faster the blood sugar spikes after a meal, which as we already stated is bad news. The fiber content in whole foods is a regulatory material which helps keep the speed of assimilation at a proper level, which keep the sugar levels at a good constant rate. We will also discuss meal spacing and snacks (the good kind) later too which is part of the issue.


Now, to cap it off, we need certain fats. Your brain is actually mostly fat. But, don’t think this means that you should go on a fat binge. There is still a need for balance. Avoid things like potato chips and snack foods since these have the bad fats. Cakes, cookies and donuts too are no good. Lard, Margarine, palm and kernel oil, cheese, shortening, poultry skin, deep fried foods and any trans fats, or hydrogenated oils.

Next time we’ll talk about the use of protein, carbohydrates, and sugars in the right way for a balance diet. Happy eating!

Congress Discusses Functional Medicine in Healthcare.

Healthcare According to Congress

The healthcare system is getting attention and Congress and the world are exploring the most effective ways to administer healthcare. It has become even more imperative that we address how much power the individual has in caring for themselves medically. The whole concept of lifestyle change is based upon the idea that your own choices can have more impact on your healthcare than many medical interventions. This is because lifestyle changes address the problems before they happen. They are preventative, instead of trying to repair a damaged body after the fact. Recently the U.S. Congress discussed this very fact. Check out the press release from the Council of Responsible Nutrition.

It seems so elegant and sophisticated to solve complex problems medically. For the medical community it has seemed too rudimentary and simple for nutrition and lifestyle to be accorded the same weight as actual medical science. As some of my other posts have indicated though, new discoveries warrant another look. Epigenetics and modern biochemistry make scientific equality of nutritional and environmental issues essential for medical science to even progress. These two elements are becoming even more important to study since so little is known about their true connection to all aspects of body function and disease. They are emerging sciences. As such are only beginning to show their importance in the overall prevention and treatment of the diseases and chronic disorders that have also financially crippled so many in the last century.

The linked article above from the Council for Responsible Nutrition quotes one M.D. this way:

“Mark Hyman, M.D., Medical Director of The UltraWellness Center and nationally recognized author, speaker and authority on prevention and wellness, spoke about the importance of treating the entire system, not just the symptoms, when it comes to health conditions or illnesses.

“The irony is that the current healthcare system will pay for expensive medical treatments, but it won’t pay for dietary supplements to keep our bodies healthy,” said Dr. Hyman. “As a nation, we are overfed but undernourished. Dietary supplements play an important role in functional and preventive medicine.””

Can Science Catch Up with Us?

Science is trying to catch up with our own bodies natural ability to heal when given the proper tools. They do not fully understand the body, but are trying, and are just beginning to really formulate some tools. That is why I work along with a company called Metagenics and use their products. This company is not merely a supplier of nutriceuticals, but is on the forefront, with it’s research team headed by Dr. Jefferey Bland Ph.D, creator of the concept of Functional Medicine, of studying these emerging scientific patterns, and how to utilize them in modern nutritional therapy.

Since you cannot patent a food, or at least should never be allowed to, (contrary to some GMO food patents currently held) their research is unusual. Why?  It does enhance their ability to create proprietary blends of different nutrients and profit from their sale. However, the nutrients themselves, once isolated as functioning in a particular therapeutic capacity, are fair game to any manufacturer to use, citing the studies paid for by Metagenics. That is what prevents the FDA from accepting health food products official claims to treat disease.

If the same resources that pharmaceutical companies use to develop profitable synthetic drugs were used to prove the efficacy of natural remedies, we could see a much more rapid development of standardized therapies from nutrition and supplements. But who will pay for the studies and the science that they will not personally benefit from financially where does the money come from? Good question. It has to be someone who cares about the science more than the money, and helping others more than themselves. This seems contrary to the very nature of our species. But in the case of nutrition, helping others is helping ourselves, and not pursuing this with all our force and resources, is self destructive.

We must all keep our eyes and ears open for new information and emerging studies. These can help empower us to become stronger and healthier using simple techiques. All this without relying exclusively on post-catastrophic intervention, and chemical cocktails that line pockets. All science must work together, and as we know, hubris is probably the biggest hurdle in any scientific discussion. This is of course second only to personal remuneration, or cash returns, and this can be simple greed, which is a sickness of mind not body. Yes I can hear the altruistic champions of scientific integrity, and heated denials of those in the scientific community staunchly rejecting any charge of selfish gain or ego. Rebuttals do not create truth. Only positive actions and meritorious, meaningful work do.

How Nutrition Affects your Genes

Epigenetics are Epic Genetics

Your mother always used to say “you are what you eat” right? Not even she knew how truly profound the implications of that simple expression are. To say you are what you eat does not even go far enough. It starts in your genes, and ends in your jeans. New research actually indicates that in some sense you are doing more than creating what YOU will become. According to recent science, what you eat could be determining what your children and grandchildren will be like.

An example of research that proves this point is what are called the Agouti mice. These mice show the power of the epigenome. “Epi” refers the the idea that the gene signaling process is “above” or “in addition to” the actual physical gene. This epigenetic process is what determines how a cell will express the codes inside the genes. In other words, it decides which ones will be turned on or off. It is like the “software” to the DNA which is the “hardware”.  These are actual chemical signals, like a language. The only way our body sends these signals is by having available materials to generate them.

Genes and Food

There is a lot of technical and scientific information about DNA methylation (regulating DNA expression through chemical signals). There are also other intricate processes that could be brought into the discussion. This is not a site for scientists and special jargon, and really, words can be either be used to confuse or inform. This site is for basic understanding of complex processes, and we try to explain in a way anyone can understand.

Food is a combination of chemicals which provide information. It is also stored energy and specialized materials used by the body for anything from growth to fighting disease. This information is distributed to cells for them to build cellular components, renew themselves, and orchestrate all the complex functions taking place each moment of every day. Each food has a specific role. This is why eating a good variety of food, particularly vegetables, a person is providing specific tools the body needs. It uses these tools to regulate the expression of the genes contained in the nucleus of each cell.

Individual cells all require these tools to create healthy tissue and allow the whole body’s systems to function at the highest level. They also serve to combat and even prevent disease. As an example of this various studies support the role of the different colored vegetables and fruits actually having varied therapeutic  effects upon the body systems.

Really, the different colors actually code the foods as containing certain nutrients called phytonutrients or phytochemicals for vital body functions. “Phyto-” just means “from plants”.

Food Colors and Their Meaning

White fruits and vegetables

White fruits and vegetables contain nutrients such as beta-glucans, Epigallocatechin gallate (EGCG), Secoisolariciresinol Diglycoside (SDG), and other lignans which are estrogen-like phytochemicals that act as antioxidants. These phytonutrients also boost immunity activating natural killer B and T cells. They help reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of cancers related to hormone level imbalance. Garlic and other members of the onion family are high in allicin, a phytonutrient that lowers cholesterol and reduces blood pressure.

Purple and Blue vegetables and fruits

Purple and Blue vegetables and fruits contain phytonutrients like lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous examples, these phytonutrients support retinal health, lower LDL cholesterol, boost immune system activity, support proper gastro intestinal function, and help with the absorption of calcium and other minerals. They also fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells. By supporting GI function, all these phytonutrients in all these foods reduce inflammation. This is because much of it is caused by a “leaky gut” which leaches toxins into the body. This then causes your body to attack tissues in the joints which causes inflammation and even arthritic pain.

Red Fruits and vegetables

Red Fruits and vegetables contain phytonutrients such as lycopene, ellagic acid, quercetin, and hesperidin, as some examples. These nutrients help with prostate and urinary health, lower the risk of prostate cancer, slow or mitigate tumor growth, reduce blood pressure, reduce harmful LDL cholesterol, rout out harmful free-radicals, and strengthen soft joint tissue tissue in cases of inflammation and even arthritis. Studies have shown that people who have high concentrations of lycopene in their diet are also less susceptible to heart disease, lung disease and various other forms of cancer.

Yellow and Orange fruits and vegetables

Yellow and Orange fruits and vegetables contain beta-carotene which is converted to Vitamin A, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients particularly beta-carotene, help reduce age-related macular degeneration and susceptability to cataracts. They also reduce the risk of prostate cancer, reduce LDL cholesterol and blood pressure, promote collagen formation and healthy joints, also fighting harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables

Green vegetables have chlorophyll, fiber, lutein, zeaxanthin, calcium, folate (vitamin B one most people are deficient in), vitamin C, calcium, and Beta-carotene. These phytonutrients can minimize cancer risks, lower blood pressure and LDL cholesterol levels, and create better gastrointestinal function. This supports healthy bacteria in the intestines. They also support the eyes with nutrients that help retinal health and vision, fight harmful free-radicals, and boost general immune system activity. They can help prevent osteoporosis, kidney stones, and high blood pressure. Vitamin B is active in supporting brain function.  Vitamin D also helps with this being produced by the body when exposed to sunlight. Legumes have high amounts of protein for energy and muscle and organ building materials.

The Tip of the Iceberg

All this is just the tip of the iceberg. Continuing research into this burgeoning area of science continues. As it does, the relationship between biochemistry and the medical community is growing closer and closer.  Modern medicine is starting to use nutrition as actual medically sound therapy for diseases as serious as cancer. I have personally worked along with doctors here in Southern California to integrate nutritional therapy into their practice. Doing so has resulted in easily duplicatable results in patients. We have met with much success changing blood glucose levels and even altering body composition and inflammation. All this just through modification of diet. Even the Surgeon General has issued a report indicating lifestyle choices will affect length of life and quality of life including many chronic conditions.

Further studies have indicated that the diet of a parent can influence the genetic expression in a child, and even a grandchild. The fact is we can alter the quality and possibly the length of our life and that of our offspring with life changes. These changes include diet as well as our environment and activities. What we eat and what we do will program our genes in one of two basic ways. Either they function well and stimulate positive gene function, or they allow disease and chronic disorders to flourish in our system. Quite Obviously not everyone has the same genes. So the epigenome will express different conditions for different people depending on their individual predisposition.

Metabolic Syndrome and Type 2 Diabetes Risk

Metabolic Syndrome is one of the most prevalent health issues facing the industrialized world. Basically it is the name for the condition associated with the following combination of factors any 3 of which together are indicators of the condition:

1. Blood pressure = or above 130/85 mmHg

2. Fasting blood sugar (glucose) = or above 100 mg/dL

3. Increased waist circumference (central fat) in Men of 40 or more inches and in Women of 35 inches or more

4. Low HDL (also called good) cholesterol in Men – under 40 mg/dL and in Women – under 50 mg/dL

5. Triglycerides equal to or higher than 150 mg/dL

These factors ultimately are associated with a gain in fat tissue ratio to lean tissue, resulting from improper diet and lifestyle, which increases the overall fat content in the body, raising health risks significantly. This is not always seen in obvious visible obesity. In some cases persons whose body size is not necessarily significantly larger, will be what is called “over fat” while not necessarily overweight. However much of the time the visceral or central fat tissue is a visible sign of problems. This is not an aesthetic condition. How it looks is not the problem, but the actual quantitative effect on a persons health is. That is why what I do as a professional Lifestyle Educator is not a weight loss program per se, but a body composition program.

In 2001 the then Surgeon General of the United States David Satcher M.D. Ph.D. issued a report entitled Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity”. This report indicated the significant health risks, premature death, disability, health care costs, and other factors associated with any overweight condition, and obesity. Just this year, the current Surgeon General Vice Admiral Regina M. Benjamin M.D. M.B.A. has issued a report entitled “The Surgeon General’s Vision for a Healthy and Fit Nation 2010” which explains her take on this concept with both reports calling the problem “epidemic”.

As a result of this overweight, obesity, and metabolic syndrome problem, the bodies of persons affected by these conditions will often develop a resistance to the proper utilization of insulin. As mentioned in a couple other posts about Type 2 Diabetes, this resistance tends to grow and ultimately can result in full blown type 2 diabetes if left unchecked.

Metabolic Syndrome is actually pretty easy to prevent though. With a system of properly scheduled meals, as well as well proportioned meal sizes you can keep your body fed, and reduce the risk of any of these conditions. One important thing to note is, if at all possible, never skip a meal! This seems counter-intuitive. Most people would think taking in less calories would help the body lose unwanted pounds. This is actually the opposite. When you skip meals, you force your body to basically eat itself to get the energy it needs, and you lose important lean mass which is calorie burning, metabolic tissue, since the protein in muscle is what is usually used to get this energy. You then eat a large meal being starving, and the body must store the unusable excess food eaten as fat. Your body needs a constant flow of nutrients and calories to keep going, so you need to eat to lose weight. So never skip meals!

If you live in the Orange County California area call me for a personal consulting session, and I can formulate a personal plan for your metabolism. Call me at 714-866-9649.