Nutrition

Integrative Medicine

Of all fruits you can eat, what are the top three and why?

Aboard, the fruits that I eat, what are the top three and why very easy answer berries, grapefruits and apples. And I would include avocados in that which are fruit, which we don't often think of as a fruit. But they'd probably be at the top of the list. The wise berries are the lowest in carbohydrates, the highest and fiber the lowest and sugar they just are apples. Everything, your grandmother told you was true and Apple. A warm, if not keep the doctor away, certainly Force phone, their visits and grapefruits, are just a terrific underappreciated food that can cut your appetite help with weight loss, provide some fiber, fill you up, a lot of good things about great food. So those are my answers and don't forget the avocados.

The top three fruits I eat are berries, grapefruits and apples, with avocados being a close fourth. Berries are the lowest in carbohydrates and highest in fiber, apples are a classic for a reason, and grapefruits can help with weight loss and fill you up.

https://assets.anyquestion.com/raw/upload/okgvphntzwibtlzcu08s.vtt

Okay. So this is one of my favorite questions of all time. I get it a lot and I never get tired of answering it and I'm it because it's a complicated question. Should I avoid saturated fat? I'm going to give you the short answer if your time is limited. Just so that you can take this as a take-home point and leave but I'm also going to tell you at the end the greatest story ever and its relative to this and it's so good that Malcolm Gladwell did a podcast about the story that I'm going to tell you at the end of this answer. So it's really, really good. So stay tuned. If you can, the short answer to should I avoid saturated. Fat is no! Let me repeat that. So, saturated fat and cholesterol were demonized early on, starting in the 1980s actually, and they have been the avoidance of those. Two things have been the basis of the dietary guidelines ever since. And Beginning in around 2010, the research started coming out. Looking at whether saturated fat actually did increase the risk for heart disease. I don't know how many of these I've talked about every one of these studies. So many times. I'm in lectures and workshops and webinars, but I can remember a few of them off the top of my head without even having to check 2010 American journal of clinical nutrition on krause's group out in California. I think they had 356 patients. They Saturated fat and heart disease, no causal connection whatsoever. Duplicated. I think in 2014 chowder bury in the annals of internal medicine. Same results, Zoe Hart. Come in the British medical journal same results. In fact, if you Google saturated fat doesn't cause heart disease and put in the research part of it. You will be reading for a very long time. Real peer-reviewed studies on this. So saturated, that does not cause heart disease. Now, let me be clear about something. I am not advocating that you eat the Standard American diet and go out and locked or a lot of saturated fat on it, because that's not a good idea. Saturated fat actually behaves differently in a Clean Diet, in a diet. That's low in carbohydrates and processed carbohydrates, sugars and grain, our diet. That's low in that will actually behave differently with saturated fat than when you add saturated fat to an already horrible diet, because the combination of sugar and fat is a bad one, no matter what kind of pattern is and if you're not going to change that ass, Active your diet, the high sugar, high starch. I green part of it. You should probably be on a low-fat diet. That's about the only group I can think of that would be. I would recommend low fat too. So that's the first thing about saturated fat. I can tell you from my own personal experience and that we call that an N of 1 meaning, you know, when they do studies they say the N is that's a number of patients that were in the study. So n is three thousand whatever it is. So an inner one is like I'm just telling you my experience and it's anecdotal. Ah, but anecdotal evidence shouldn't be discarded because you get enough anecdotal evidence. You form a hypothesis and that's kind of the basis of science. So here's my anecdote. I eat more butter than a family of four. Does in a month. I probably in, in a week. I put butter on every vegetable, copious amounts of it. I use it in the pan of everything that I'm stir-frying. So, I eat a lot of butter and I recently had a calcium CT angiogram, which basically is Picture of the for coronary arteries to see if there is any blockage whatsoever and guess what 0 on all four of my coronary artery. So, it's butter. Certainly is not clogging my arteries again, take that for what it's worth. Now. Here's the story. So back in the day, when cholesterol and saturated fat with Public Enemy, Number One that we're doing studies like this, seven countries study. This is the basis of all of our nonsensical beliefs about saturated fat and cholesterol and One of the studies they were doing these were the people who really believed saturated fat was the enemy. And really believe that vegetable oil was going to be the savior of the American public save us all from heart disease. They did a study called a

Saturated fat does not cause heart disease, but it should be avoided if you are consuming a high-sugar and high-starch diet. Anecdotally, eating copious amounts of butter has not caused any blockages in the coronary arteries for one person. The Seven Countries Study was conducted to look into the effects of saturated fat on the public, but it was found that the results were inconclusive.

https://assets.anyquestion.com/raw/upload/h9vqadac2l1exthms16n.vtt

What are some examples of healthy fats and how often should I consume them?

Hi, so the question is, what are some examples of healthy fats? And how often should we consume them? So examples of healthy fats? I always like to start with grass-fed butter and I start with that now because it's the greatest that ever was invented. But because it is so misunderstood people think, oh, they're saturated fat in butter and it's bad for you. It's not bad for you. It's actually very good for you. And if you get it from grass-fed, Cows, as you should get all your animal products from pastured and humanely raised and fed on. Your natural diet, which is grass not green. Those are all healthy pets. So butter would be my first avocado oil obviously olive oil. It's probably the only food that the vegans and the carnivores all and everybody in between agrees on it's a great food and not just the extra virgin olive oil, but virgin olive oil and olive oil. Plain old olive oil is just loaded with really good stuff and I mention avocado, coconut oil, Malaysian palm oil. I like all of these what? I don't like are the oils that we've been told to consume more of ever since 1986. And it's been the worst advice we possibly could have gone. And that is the vegetable oils. The so-called vegetable oils are actually seed oils. But corn oil, soybean oil, canola oil, safflower oil, horrible pro-inflammatory world's, most of which are processed and many of which the majority of which, in least, in the case of corn and canola and soy bean are GMO. I don't like those oils. I don't They have any place in our kitchen and I had a My Mentor in nutrition. The great, Robert Crane on the great late. Robert Crown used to say if I wanted to commit murder and I wanted to do it in a nice serve tissues where I probably sneak into somebody's kitchen, get rid of all of their fats and replace it with corn oil, and soybean oil, and safflower oil. And so that's what he thought of them. And you know, 25, 30 years later. It turns out, he was right. Many of my colleagues and I agree. Add that the two worst things in the American diet are sugar and Seed oils. So, that's, that's my answer there. A great Orioles out there and great fats. I'm sure I missed a few of them. But what I do want to say about the question the second part of the question, which is how often should I consume them? I've never been a percentage nutritionist to a formula nutritionist, you know, blueberries. How often should they ate them as many as often as you possibly can. Is my answer to the good. You want to put these Foods in heavy rotation? There's no magic amount of times to consume their magic number of times. It's going to give you health benefits worth if you don't eat them that many of times and do not going to be of any value. And as far as that goes, I consume those fats every single day of my life. People who are unhealthy, keto diets consume 80% of their calories, as fats. Most of, which are those kinds of good fats? I didn't mention MCT or L, which is a wonderful fat, not for cooking. But for consumption as is, of course, fish oil. Same thing, not for Cooking. But for consumption flaxseed oil, but we consume those fats regularly, and, and eggs. I should have added eggs because they're so demonized, much like butter. And the fat in eggs is just wonderful for you and it's crazy to get rid of it. So I am a believer in healthy fat. I like to make it, if not the majority of my dad, certainly a large percentage of it. And I suggest that you do the same. And certainly that if you're not On a really high fat diet, you make the fat that you consume the best fat that you can possibly get. And those are the things that I mentioned. Hope that helps.

Examples of healthy fats include grass-fed butter, avocado oil, olive oil, coconut oil, Malaysian palm oil, and eggs. It is recommended to consume these healthy fats as often as possible.

https://assets.anyquestion.com/raw/upload/f4e66qj8inuatggpwl7b.vtt

Why is everyone so down on vegetable oil? I thought it was supposed to be good for you!

He said the question is why is everybody so down on vegetable oil? I thought it was supposed to be good for you. We all thought it was supposed to be good for us. We were not told the truth about that. It's not good for us at all. In fact, there are many people in my field in my neck of the woods and functional medicine and functional nutrition. Who if you ask them. What are the two most destructive ingredients in the American diet? Unquestionably. They would say, sugar and vegetable oil. So remember Vegetable came about at a time in history in American history. When two things were happening, one is saturated. Fat was demonized. Everybody thought saturated, fat caused heart disease. Many people still think that it's not true and they were looking for substitutes for saturated fat. And the second thing that happened was big food was going, we got all this runoff from our to stuff. We're selling for Wheaties and corn flakes and I wonder if we can sell it. Yes, we can. It's a great substitute for this thing. Everybody is afraid of now in one of my books. I think it's a great color storm. If we tell the story, the Minnesota, heart experiment in, which they actually tested the ingredient in vegetable oil against saturated fat, and found that risk factors went up even more. When the people ate the unsaturated fat. This isn't a blanket condemnation of all unsaturated fat, Omega, threes or an unsaturated fat. The problem with vegetable oil is twofold. Number one. Most of it is the most processed or You can imagine they deodorize it. They D gummit. They there's a so many processes that goes to the by the time it gets on the Shelf. There is absolutely nothing of any value in it. The second problem with it is that the omega-6 which is the main fat that's in vegetable oil is actually pro-inflammatory. Now, you need some omega-6 in your diet. You would like your omega-6 in your remote Omega-3 ratio to be about 1 to 1, that'd be ideal. Ours is 16 to 1 up to 25 to 1 in favor of the pro inflammatory omega-6s and we get it from corn oil, safflower oil, soybean oil, sunflower oil. These are just really not good oils for us. There are occasional exceptions. I mean, organically press sesame oil High oleic oils. Yes, they are not as bad but Basically live on omega-6 on the stuff that's in vegetable oil. They put it in every food product that you can buy in the store anything that comes packages, got partially hydrogenated or even if it's not partially hydrogenated corn, oil, sesame oil, sunflower oil, the cheapest the most processed the most pro-inflammatory oils, and I remember my great nutrition Mentor who started me in the field. Robert Cray on the lake barbecue man once said jokingly that if he wanted.

Vegetable oil is not good for you. It is highly processed, and the omega-6 fatty acids in it are pro-inflammatory. We should strive for an omega-6 to omega-3 ratio of 1 to 1, but most Americans have a ratio of 16 to 1 up to 25 to 1. There are some exceptions such as organically pressed sesame oil or high oleic oils, but generally vegetable oil is bad for us.

https://assets.anyquestion.com/raw/upload/jy9cglmrc6oo2ve5zuu1.vtt

Are there clean ingredients that are not caffeine or stimulants that can boost energy naturally?

Hey Josh, the question was are there clean ingredients that are not caffeine or stimulants that can Boost energy naturally? There are, but I don't think it's the way to go. I'll answer your question. First ginseng has been used for that. Maca has been used for that, and I'll show Ganda is, he's pretty good for that, but I wouldn't do that first. And here's why, almost every time somebody doesn't have energy. It's because there is something else going wrong. Most likely they're not sleeping. Well and are used to have a. I had a professor in graduate school, who used to say when you have a, when you hear hoofbeats outside your window. Don't start by looking for zebras. Look for the obvious cause there's hook beats. It's probably horses. And if you're fatigued and your energy isn't what you think, it should be. And you're kind of dragging during the day. I'm going to 99. 9%, tell you that, if you can go back and correct, your sleep, that's going to go away. You can still use ashwagandha. It's wonderful marker. There. You can experiment with all of those things, but energy is like water. You cannot grab water with your hands and you cannot get energy from other things, but what you can do with Waters, you can create in your palms and environment where water can live you can cup your palms and you can actually hold some water in there. Not very long and not very effectively, but you can do it and just go with me on the metaphor. It's the best I could come up with. But the point is, you want to create that pom. You want to create that open space for energy in your life. And you do that, not by taking other stuff, but really by correcting sleep and managing stress because those are your energy drainers. I hope that helps

When it comes to boosting energy naturally, the best way to do it is by correcting sleep and managing stress - not by taking supplements like ginseng, maca, or ashwagandha.

https://assets.anyquestion.com/raw/upload/dkw43goolynvegidtalw.vtt

What are some good foods to eat when you are sick and not very hungry?

So this is a great question. What are some good foods to eat when you're sick and not very hungry. So the first part of this answer is maybe it's fine not to eat anything. Remember when animals are sick and they go off into a corner to get better. They don't eat, they won't touch their food. So there's something and because we know so much now about fasting, what happens during passing. There's a there's a good argument to be made for just drink water and weed. Max don't worry about it because your body does a lot of healing when you're not eating food. So that's one way to look at it. But the second way to look at it is like, okay. What what do I need to get into my body? Now? I happen to have had a sick day in the last couple days, almost never happens, but I was sick, and I had no appetite, so I can relate to your question. And the thing I was most concerned about in terms of food was protein, because protein makes everything in the body of all the structures and neurotransmitters and hormones and all that stuff comes from protein. They are proteins. So what I did because when I feel that way when I feel sick, like that's the last thing I want to do is either cook a beef burger or steamed vegetables, or it did none of it sounds appetizing. The only thing that I can get down. That's really good. Is I make a drink and our use milk as the basis. If you are anti Dairy for some And you can use it not milk. I use regular milk often goat milk into that. I put an egg and then I add a handful of almonds and I put it in the new blender and if you're absolutely appalled by the idea of something unsweetened like this throw in a little bit of organic honey. It's optional. And I put that in the neutral blender. And I can always drink that, I don't care if I'm sick of, I'm not hungry, whatever. /. And that's a really nice high, protein beverage. That's easy to consume when you're sick and gives you a lot of good stuff. The second thing I might recommend is any kind of vegetable juice or broth because those are nutritious and relatively easy to get down when you're not hungry. But again, don't disregard the possibility. They just doing a water fast that day, since that's what you feel. Like, Anyway, might not be the worst thing in the world. Old.

When you're sick and not very hungry, it might be a good idea to just drink water and let your body heal itself. If you do want food, a high protein drink with milk, egg, and almonds is a good option. You can also drink vegetable juice or broth for nutrition. However, fasting may also be a good option.

https://assets.anyquestion.com/raw/upload/sms8rqunoswpaxsn8u2v.vtt

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Physician disclaimer

Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

Ask Jonny Bowden, PhD, CNS on AnyQuestion

Starting out wanting to be a jazz musician, Jonny speaker studied at Juilliard and played piano for the Alvin Ailey Dance Theatre. After studying music and psychology at NYU and working in musical theatre, the Jonny became an addict and was eventually able to recover. This experience inspired them to become a zealot for healthy lifestyles and become certified as a personal trainer. Later, he became Dean of the Equinox Fitness Training Institute, during which time he started questioning the conventional wisdom of low-fat diets. Jonny went back to school to obtain a PhD in holistic nutrition and board certification from the American College of Nutrition, earning the CNS (Certified Nutrition Specialist) designation. He's written books and columns, appeared on television shows, and lectured around the world.

Of all fruits you can eat, what are the top three and why?

Jonny Bowden, PhD, CNS