Stella Metsovas

Intermittent Fasting: The Paleolithic Diet of Today?

On July 20, 2010, In Nutrition, by Stella Metsovas

Today’s norm when it comes to recommendations for food intake include either the consumption of three balanced meals or five smaller meals, but rarely are we advised to forgo eating all together and fast for an entire day. Looking back to the diets of our Paleolithic ancestors may provide valuable insight about potential benefits gained [...]

Today’s norm when it comes to recommendations for food intake include either the consumption of three balanced meals or five smaller meals, but rarely are we advised to forgo eating all together and fast for an entire day. Looking back to the diets of our Paleolithic ancestors may provide valuable insight about potential benefits gained from their sporadic eating patterns.

Dr. Michael Eades looked to our ancestors for inspiration as he researched several alternative eating patterns. Dr. Eades concluded that, “Paleolithic man probably ate once per day or maybe even twice every three days.” After studying the eating patterns of humans living in non-westernized countries over the past century Eades noted that, “They would gorge after a kill and sleep and lay around doing not much of anything for the next day or so. When these folks got hungry, they went out and hunted and started the cycle again.”

The Paleolithic diet has evolved into a unique eating behavior known in modern society as intermittent fasting (IF). IF is defined as a diet regime that includes a day of eating followed by a day of fasting. Specific guidelines on the amount of hours spent fasting vary, but studies have observed potential health benefits among those engaging regularly in IF.

A study published in March 2006, in the journal of Medical Hypothesis found that subjects experienced health benefits from intermittent fasting in as little as the first two weeks. These benefits included insulin resistance, reduction of asthma, decrease in allergies, and resistance to viral and bacterial infections. Of course this pattern of sporadic eating and fasting every other day is not for everyone, but if for nothing else, it may be useful to understand the eating patterns of our ancestors for insight about how we can best modify our current eating behaviors. The Paleolithic diet can provide us with some of these health benefits that helped man evolve so successfully to what we are today, and may even continue to help us improve our resistance to infection for the future.

My favorite blogs / authors on IF and the Paleo Diet include the following:

Robb Wolf

Dr. Michael R. Eades, M.D.

Kurt G. Harris MD

Paleo on the Go with Steve’s Original ‘ Paleo Kits ‘

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

The Mediterranean Diet and Your Health: Incorporating Virgin Olive Oil

On July 14, 2010, In Nutrition, by Stella Metsovas

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract [...]

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract these negative effects. Virgin olive oil, a fat commonly found in the Mediterranean diet may in fact have multiple protective effects on our bodies. This olive oil was shown to actually prevent tumor growth when compared to other oils.

It turns out that a diet containing phenol-rich virgin olive oil may be even more beneficial than previously thought. Phenols, the micronutrients, are especially high in extra virgin olive oil varieties. Another essential component in this type of oil is the oleic acid, a monounsaturated fatty acid, which may play a very beneficial role in our bodies as well. Research has also found the presence of several bioactive compounds such as antioxidants in this type of oil.

If consumed in moderation, virgin olive oil may decrease one’s risk of certain types of cancer, including breast cancer, and prevent against heart disease, inflammation and other health problems. More and more findings continue to strengthen our thoughts about the health benefits of virgin olive oil and remind us about the importance of adapting a healthful Mediterranean diet.

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Summary: Healthy, clean-burning protein. This dish is extremely versatile, because you can use it a number of ways throughout the week. I usually make two (2) on Sunday evening! The broth and water is added to give natural flavor, and a plump, juicy texture to the turkey breast. (side note: when paying for deli-style turkey, approximately 65% is water/broth)!

Ingredients

1 Turkey Breast, Bone in
2 Cups Organic, Veggie Broth (low sodium)
1 Cup water
2 Teaspoon Sea Salt / Pepper
1 Tablespoon Oregano
1 Tablespoon Olive Oil
2 Tablespoon Fresh Herbs Chopped (Rosemary, Thyme, etc)

Instructions

Preheat oven to 375. Place turkey breast in a baking dish (to fit). Add the veggie broth, water to the dish and season with the oregano, sea salt / pepper. Finally, drizzle olive oil over the top of the breast. Cooking time varies (depending on your oven), allow approximately 80-90 minutes. Once finished, its very important to allow the turkey to cool for 10 – 15 minutes (this ensures extra moisture within the turkey). Lightly garnish the turkey with fresh olive oil once served.

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

My rating:5 stars: ★★★★★

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Organic Whey: It’s the Only Way!

On June 24, 2010, In Nutrition, by Stella Metsovas

A recent Consumer Reports’ investigation found alarming toxic metals in some of the most popular protein powder supplements on the market. Although most concentrations were relatively low, samples taken from Muscle Milk Chocolate powder contained four heavy metals, including arsenic, cadmium, mercury and lead – certainly an immediate cause for concern. The investigation also found [...]

A recent Consumer Reports’ investigation found alarming toxic metals in some of the most popular protein powder supplements on the market. Although most concentrations were relatively low, samples taken from Muscle Milk Chocolate powder contained four heavy metals, including arsenic, cadmium, mercury and lead – certainly an immediate cause for concern. The investigation also found that three daily recommended servings of AS Myoplex Original Rich Dark Chocolate Shake contained levels of arsenic and cadmium that exceeded the limits recommended by the United States Pharmacoepia.

Although low levels of all of the four chemicals tested cause significant health concerns, cadmium, often referred to as a human carcinogen (cancer causing agent) is the most dangerous because it accumulates and takes up to 20 years for the body to eliminate just half of it. Also, the consumption of these toxins even at low levels can combine to cause harmful collaborative effects on the body that can linger around for a lifetime. More information on cadmium can be found here on the Center for Disease Control (CDC) website.

Luckily there are safe, healthy alternatives for incorporating whey protein in our diets and Dr. Mercola has some helpful suggestions. First, he recommends eating as organically as possible to avoid the many toxins often caused by pesticides in non-organic and highly processed products. He notes that the gold standard of whey protein is often a by-product from milk and cheese, but when choosing whey from beef he recommends finding whey that it is derived from grass-fed beef, non-hormonally treated cows and that isn’t artificially sweetened. Dr. Mercola’s own product, Miracle Whey, is made from grass-fed cow’s, is minimally processed using a cold process, non-acid treated whey and is naturally sweetened.

I’m also loving Swanson Health Products / Ori Hofmekler’s Whey Protein from grass-fed cow’s. The product can be found here.

Whether you are trying to increase muscle mass or simply supplement an already healthy diet, when chosen correctly, whey protein can have numerous benefits on your health. It contains glutathione, a powerful antioxidant, and it aids in the functioning of pancreas, balances blood sugar levels and preserves lean body tissue. As long as you are choosing the right kind of whey products, whey protein can be a safe, healthy and very beneficial addition to the diet.

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Crazy for Coconuts! Reaping the Benefits of this Exotic “Superfood”

On May 10, 2010, In Nutrition, by Stella Metsovas

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Nutritionist Stella Metsovas Explains…

Have you ever considered adding coconut to your diet? Well this exotic superfood is full of both internal and external health benefits. Believe it or not the oil in coconut is mainly comprised of medium-chain triglycerides (MCTs), BUT before you steer-clear it is important to note that these fatty acids can actually help you lose weight in the long-run.

Although coconut oil contains saturated fat, the MCTs found in coconut are actually quite beneficial! They keep you feeling fuller longer and may aid in weight loss due to the lauric acid they contain. This acid is not only known to help boost the body’s immune system and fight harmful bacteria and viruses, but it has been shown to promote digestion, healthy functioning of the thyroid and enzyme systems, and also eliminate stress on the pancreas, ultimately leading to an increase in metabolism. And as if all these benefits aren’t enough…

Coconut has an abundance of external benefits that are worth a shot! For starters, coconut oil is excellent for the skin. Its moisturizing and hydrating capabilities make it a notable component in the battle against wrinkles and dry, aging skin. Coconut oil assists in the absorption of calcium, enabling the body to maintain strong bones and prevent tooth decay. And in terms of hair care, coconut oil is among the best nutrition for those luscious locks. The oil in coconut promotes healthy growth for damaged hair by providing essential proteins required for that shiny texture we are all trying to achieve. So go do yourself a favor and give this tropical fruit a try, your body just might love you for it!

I’m a huge fan of Spectrum Organics Unrefined Coconut Oil!

Stella Metsovas ’s favorite uses of Coconut!

Want to make your hair lookin’ healthy and shiny?! Apply coconut to ends of your hair and wrap with a towel. You an also apply heat with your hair dryer to create a nourishing treatment.
Coconut is the ultimate body moisturizer! I could never go back to using the chemically-filled varieties. Use right after your shower, while skin is still slightly damp.
Use coconut when cooking at higher temperatures (like Stir-Fry’s)–the fatty acid is saturated, which makes it highly stable in heat.
Add dried coconut flakes in your morning smoothie to give it an extra boost! Make sure to purchase unsweetened and unsulphured, like Bob’s Red Mill Coconut Flakes

The list can go on and on….

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Beat the Bloat: Probiotics and Your Health

On April 28, 2010, In Nutrition, by Stella Metsovas

A new study conducted by Danisco, in collaboration with the National Institute of Health and Medical Research reveals that a certain strain of probiotic may help alleviate the effects associated with high-fat diets and obesity. The probiotic know for short as “B420” may have a beneficial effect on metabolic syndrome (a condition often defined by [...]

Fage Greek Yogurt

A new study conducted by Danisco, in collaboration with the National Institute of Health and Medical Research reveals that a certain strain of probiotic may help alleviate the effects associated with high-fat diets and obesity. The probiotic know for short as “B420” may have a beneficial effect on metabolic syndrome (a condition often defined by obesity, hypertension, and unbalanced insulin metabolism). The study was carried out on diabetic mice given a high-fat diet, and shows supporting evidence that B420 may also decrease the development of harmful bacteria in the intestine, leading to a reduction of inflammation.

Previous studies with similar conclusions also suggest that obesity may have a microbial component, since bacteria in the gut differs between those that have a more lean physique and those that are obese [1]. The addition of probiotics in the diet may help replenish beneficial bacteria and get rid of harmful microbials contributing to unstable metabolism and obesity.

Are you getting optimal amounts of daily Probiotics? Take my quiz below!

1). Do you consume the following foods

a) Yogurts with no added sugars (like non-fat Greek yogurt)

b) Consume miso or saurkraut on a weekly basis

c) Kefir (a cultured milk product)

d) All of the above

2). Do you supplement with a multi-probiotic Y/N

3). Do you consume more than 3 alcoholic drinks per week? Y/N

4). Do you consume diet high in sugars Y/N

5.) Were you breastfed as a child Y/N

Points per Answer

1) a-2, b-2, c-2, d-4

2) Y-3, N-0

3) Y-0, N-3

4) Y-0, N-3

5) Y-3, N-0

Score

14 – 16 You ‘re a Probiotic Star!

10 – 14 Consider revising your diet and possibly adding a mulit-probiotic.

5 – 10 You need to definitely reduce the amount of sugars in your diet, consume whole, unprocessed foods, and supplement with a multi-probiotic.

1 – 5 You must be suffering from digestive issues! Your probiotic intake is valued in the ‘F’ category. Consider talking to a licensed healthcare provider to evaluate your dietary intake, as well as proper supplementation.

[1] Kadooka et al. Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial. European journal of clinical nutrition (2010) pp.

In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

BIG Dinner Plans? Make it Breakfast Instead!

On April 10, 2010, In Nutrition, by Stella Metsovas

Ever skipped breakfast? Barely eaten lunch?…hoping to put the calories you saved all day toward that fancy dinner you had planned. Well, a new study published by the International Journal of Obesity shows that what you eat and when you eat it influences how much you weigh. Researchers found that the type of food consumed [...]

Ever skipped breakfast? Barely eaten lunch?…hoping to put the calories you saved all day toward that fancy dinner you had planned. Well, a new study published by the International Journal of Obesity shows that what you eat and when you eat it influences how much you weigh. Researchers found that the type of food consumed at breakfast may program your metabolism for the rest of the day.

It appears that a breakfast higher in fat may “turn on” fat metabolism, enabling your body to respond to a greater variety of foods throughout the day. In this study conducted by researchers at the University of Alabama, mice that ate a carbohydrate-rich breakfast and consumed a high-fat meal at the end of the day saw increased weight gain, compared to mice that ate a high-fat meal in the morning.

With our constantly changing schedules and increasing obligations, most of our diet patterns change from one day to the next, but it appears that starting off the day with a higher-fat meal may enable our bodies to respond to these variations in diet over the course of the day.

Another important component in the study revealed that eating smaller portions later in the day was essential to healthy weight maintenance.

My Top Recommendations for Breakfast:

Add shredded coconut to your yogurts, smoothies, eggs, etc. Coconut contains beneficial fatty acids, minerals and fiber… Bob’s Red Mill is one of my favorites!
I’m a huge fan of adding extra virgin olive oil to most of my breakfast’s. Olive oil should never really be used in cooking–the monounsaturated fat is extremely sensitive to heat. Adding a teaspoon or two–raw–is best!
Ghee/Clarified Butter is also a great way to add beneficial fatty acids in the am (make sure you’re only using 1 – 2 teaspoons per serving)
Of course, raw nuts are always at the top of my list!

Next time you find yourself wondering about skipping breakfast, remember that a morning meal higher-in fat prepares your body for the rest of the day!

In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Food Addiction: Kicking the Habit

On April 6, 2010, In Nutrition, by Stella Metsovas

Ever had trouble putting down that endless bag of potato chips? Yes, I know we are all guilty of it at one time or another and a new study from Nature Neuroscience gives us some insight as to why this happens. It’s food addiction. Yep! It may sound a little strange but new research has [...]

Ever had trouble putting down that endless bag of potato chips? Yes, I know we are all guilty of it at one time or another and a new study from Nature Neuroscience gives us some insight as to why this happens. It’s food addiction. Yep! It may sound a little strange but new research has taken a closer look into the brain chemistry of rats, showing a linkage between compulsive eating and pleasure responses in the brain.

This new study shows strong support for the theory that overeating “palatable” foods (those that are high in fat and calories and lurking in many grocery store isles and fast food restaurants) may initiate the same responses in the brain that highly addictive drugs like heroin and cocaine trigger. Are you in shock yet??

It may be hard to believe at first but researchers studied groups of rats given calorie-dense foods, compared to another group given a normal diet of food. The high calorie foods provoked extremely addictive behavior, in fact the rats that were given the high-fat, high calorie foods equivalent to cheesecake, bacon and sausage consumed twice as much as the group of rats given their normal diet.

The results found in this study shed some light on food addiction and help explain why we just can’t put down that box of cookies…

Some takeaways and advice on “kicking the habit”

First, portion control! If you just can’t help reaching for something “palatable” make sure you you’re consuming real food versus packaged synthetic junk!
Second, have some water. Often times our bodies confuse hunger for thirst!
Third, try reaching for some cucumber and hummus or Garden of Life’s Raw Meal (so good when you blend as a smoothie with some yogurt + coconut water). Once your body makes the switch from high-calorie dense foods you will no longer even crave those high-fat foods anymore. And if you stick with it long enough you’ll have kicked the habit and overcome your food addiction in no time!

Staff Writer: Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Type II Diabetes: Taking Control of Your Future

On March 31, 2010, In Nutrition, by Stella Metsovas

Cardiovascular disease has been known to be the leading cause of death in the United States, and has just become the main cause of death in China as well. A recent study published in the New England Journal of Medicine has concluded that the rates of diabetes in China have reached epidemic proportions. A [...]

Cardiovascular disease has been known to be the leading cause of death in the United States, and has just become the main cause of death in China as well. A recent study published in the New England Journal of Medicine has concluded that the rates of diabetes in China have reached epidemic proportions. A study conducted by public health researchers at Tulane University estimate that almost 10% of adults over the age of 20 have diabetes–a key risk factor in the development of cardiovascular disease. Of the 10% of those with the disease, 60% go untreated. These increasing rates of diabetes in both the US and China have led to growing concerns about the risks of heart disease and other complications that not only put much of the population in danger of premature death, but also cause a massive economic burden on the rest of society. Researchers attribute the rise in obesity to the urban lifestyle of inactivity in many advanced countries.

In the US, type II diabetes is the most common form of diabetes and almost 24 million American children and adults are living with the disease. Type II diabetes affects the way your body metabolizes sugar and if untreated the consequences can be life threatening. Many are unaware that they are at a high risk of developing the disease. Intervention tactics in the US include getting the word out about early symptoms and practicing healthier behaviors to prevent it. Although there is no cure for the disease there and many ways to manage it and minimize the risks of developing it in the first place.

A few steps to help prevent your risk of developing Type II Diabetes:

We should all know by now that healthy weight-management is key to the prevention of Type II diabetes. The more lean muscle tissue you have—the better! Get your tush in the gym and start lifting weights 1 – 3 x’s per week. *Check with your primary care Physician before starting.
45 minutes a day in the gym isn’t going to be the cure-all fix if your lifestyle is sedentary. Try not sitting for longer than 20 – 30 minutes…Get up and move around! Circulation is key to good health.
Omit most alcohol from your monthly intake. Yes, I said monthly! Alcohol is considered a source of empty calories, so why would you want to set yourself up for failure?
Wine Lovers: Still want to get Resveratrol into your diet? Consider using a product like Life Extensions Optimized Resveratrol. Then you can skim on the extra 120 calories—plus, that comes in one glass of wine (of course that depends on who’s pouring)
Eat your fiber! Don’t just take the easy way out by supplementing. Studies have found that consuming over 5 servings of vegetables (not bagged salad folks), can positively impact consistency in blood sugar throughout the day. Leading veggies include: Broccoli, Kale, Mustard Greens and Cabbage
Consume your Omega 3’s via fish and enriched Omega 3 eggs. Studies have linked higher blood values of Omega 3’s and lower Omega 6 to anti-inflammation. Type II Diabetes is considered a pro-inflammatory condition.

One of my primary focuses as a Clinical Nutritionist focuses in on preventative measures through dietary interventions. The recommendations listed above are only a few…I could go on and on!

I highly recommend consulting with a licensed clinician (ND, CCN, CN) or your primary care physician about diabetes prevention and warning signs of the disease.

In Health,

Stella Metsovas B.S., CCN

Collaborations with Staff Writer, Michele Wolff

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

Visit Authors Website

Nutritionist Stella Metsovas Blog

Intermittent Fasting: The Paleolithic Diet of Today?

Stella Metsovas

The Mediterranean Diet and Your Health: Incorporating Virgin Olive Oil

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Ingredients

Instructions

Stella Metsovas

Organic Whey: It’s the Only Way!

Stella Metsovas

Crazy for Coconuts! Reaping the Benefits of this Exotic “Superfood”

Stella Metsovas

Beat the Bloat: Probiotics and Your Health

Stella Metsovas

BIG Dinner Plans? Make it Breakfast Instead!

Stella Metsovas

Food Addiction: Kicking the Habit

Stella Metsovas

Type II Diabetes: Taking Control of Your Future

Stella Metsovas

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