Arlie Miguel, Author at BRISBANE NUTRITIONIST KATIE KING

Last week I wrote an article about Dietary Fat, Cholesterol and Your Heart Health, if you missed it, catch up here. Coincidentally, the last practitioner seminar I attended (Sunday afternoon the 12th of July 2015) was about Cardiovascular Disease and Metabolic conditions (seeing as these 2 go hand in hand). Firstly, I am happy to say that the key concepts I discussed in last week’s article were reiterated at the seminar with extensive research to back these concepts up. There was a great deal of time spent focusing on the following important points:

1. Dietary fat does not cause CVD (cardiovascular disease):“From the original Farmingham study to the Women’s Health Initiative, as well as more than a dozen additional studies, have failed to show an association between dietary lipids and risk of CVD. The very strong recommendations from health agencies predicted that none of these trials should fail. In fact, almost all of them have failed.” (Fienman RD et. al. Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence based Nutrition. 2015 Jan 31st (1) 1-13)

2. Cholesterol levels are not raised by diet: A study over 3 months compared 2 groups of individuals, about 70 individuals in each group. 1 group consumed in excess of 2 eggs per day, the other group consumed less than 2 eggs per week. No between-group differences were shown for total cholesterol, LDL cholesterol, HDL cholesterol, triglycerides or glycemic control. This is certainly not the first and only study of its kind.

3. Inflammation as a key driver for high cholesterol: this was by far the most interesting part of the seminar. As I mentioned last week in my article, cholesterol has protective properties against inflammation and infection. One of the most common infectious drivers that may elevate cholesterol is dental infection, making oral hygiene of the utmost importance. Hence I ask clients with sudden elevation in cholesterol levels, ‘when did you last see a dentist!?’

I believe, along with many other health professionals (hence why there are many books published on this topic) it’s very important to share this information. Why? Because I think we are doing a great job at treating symptoms (extremely important!) but we are not looking at the key drivers of a condition. For example, drugs and supplements can bring down dangerously elevated cholesterol. Great. BUT how often are we stopping and thinking ‘why has that actually occurred in the first place?’ If we don’t treat the driver of the condition, it will manifest as another symptom and the overall health of that particular client will continue to decline. I see this in clinic a lot… if a client has elevated blood cholesterol, this has always been accompanied by at least 2 other complications as well, such as high blood pressure, thyroid imbalances etc.

This article does not replace medication or whatever other precautions you may currently be prescribed for whatever symptom you may have. However, symptomatic treatment needs to come hand in hand with a long term strategy to firstly ascertain the actual cause and secondly correct the cause. Some long term correctional strategies may include looking at diet, specific nutritional deficiencies (e.g. magnesium is a big one), stress, sleep disturbances, bacterial infections, fitness, muscle / fat ratio and dental health. I would say long term term wellness would be my ultimate goal with all of my clients. Sometimes, they don’t come to me with the goal of ‘near perfect health’ it may be 1 simple symptom they want to fix, but I have other ideas ;). It’s a ‘1 step at a time’ process but if they stick with me, we get there in the end! I will add that I don’t buy into the whole ‘you’re just getting old’ thing and so its inevitable that your health will decline. No, this is NOT acceptable.

Again, please do not take this article as individual advice because its not. Instead if it applies to you, ask yourself what long term lifestyle, nutritional, stress management and exercise strategies you may be putting in place to improve your markers in the long run because these are some of things you may be able to look at incorporating on your own. If you are stuck or its more complex, then book in with mefor consultations please. Investing in your own long term health NOW could save you a LOT of issues down the track.

In closing, let’s return to that point around inflammation as a driver of cholesterol and in particular the idea that periodontal disease may drive up biomarkers. If this is the first time you have heard of this and you are thinking ‘whaaaattt?’ check out the link to this medical article here. And now you need to start to realise that we are all just one big jigsaw puzzle. If you make a mistake with one piece of the puzzle, then its impossible to get the whole puzzle complete, correct? Same with the body. It’s INTERCONNECTED. It’s 1 SYSTEM. You can not just throw a band aid over 1 problem and hope it goes away because it’s going to manifest somewhere else and that may be physical and emotional. FIX it. Strive for the BEST version of YOU. Do what you can every single day to make good choices for a long, happy and healthy life.

FATS, WEIGHT LOSS

Debunking Fats (Part 2): Dietary Fat, Cholesterol And Your Heart Health

Arlie Miguel Jul 6, 2015Jan 17, 2019 Leave a comment

Every client I have ever seen does have some degree of ‘fat phobia’ going on. Totally understandable. After all, Big Food has profited from selling us low fat, sugar and preservative laden products for the last 40 years and through clever advertising & manipulation of data, they have convinced us that this is the way to true health. Enough ranting on that one. Please keep in mind that this information has now well and truly been put in its rightful place and fats are being recognised for their importance in the diet. Remember the latest statement from the American association of Nutrition and Dietetics included this point: “It is also noteworthy that not a single study included in the review for cardiovascular disease is reported to have identified saturated fat as having an unfavourable association with cardiovascular disease.”
One of the concerns that that comes up often is around cholesterol, specifically that serum cholesterol will rise with more dietary cholesterol in the diet. This topic really warrants a longer explanation, but I begin by reminding clients that cholesterol is critical in the body. If we had none of it, we would be dead. It has protective properties, it is involved with immunity, it fights off infections, its essential for all our hormones, we need it to create vitamin D and it even assists with serotonin levels in the brain. Too much of anything of course can always be a bad thing, but first let’s acknowledge that we need it and it doesn’t deserve to be completely vilified. Secondly, it is really important to understand that we have inbuilt mechanisms within our body to regulate our own cholesterol levels; we have mechanisms like this to regulate all essential nutrients and processes. Each and every one of us is able to make cholesterol within the body when it is needed. The other way we can get cholesterol is of course through diet. However, eating dietary cholesterol doesn’t necessarily drive up cholesterol markers, it simply gives the body a bit of a break because it doesn’t have to produce as much on its own. Here’s a direct quote extracted from one of my favourite nutrition books ‘Cholesterol Clarity, (p30).’

“We have a certain need for cholesterol and we regulate that need fairly tightly. So if we eat a lot of cholesterol, our bodies make less of it; if we eat less cholesterol, our bodies make more of it. In most people, the majority of cholesterol that is circulating in their blood is made by their own bodies. The amount of cholesterol containing foods they eat isn’t going to have a big impact on their blood cholesterol levels. It can vary from person to person, but in general cholesterol in your diet is never the major determinant of cholesterol levels in the blood or in the body.” Dr Chris Masterjon

There are a couple of ways to manipulate diet in order to bring down dangerously high triglyceride levels and elevated small dense LDL cholesterol. However, reducing natural and anti-inflammatory fats in the diet is not one of them. In my experience treating clients, dietary changes that include eating more fat but less highly refined carbohydrates, their cholesterol markers have shown improvement. I see this on paper in front of me, in black and white when they bring in their blood tests and their levels are down. In addition, please remember that the most dangerous state of health is high inflammation within the body. Inflammation leads to heart disease, arterial plaque build up and is now even being linked with mood disorders and depression. Persistent inflammation results from ‘yo yoing’ sugar levels in the body. This sugar roller-coaster effect is precisely what occurs on a low fat diet rich in starchy and sugary carbohydrates and artificial trans fats. You may need to catch up on my article on Fats and Oils if I just lost you.
Elevated cholesterol happens for a reason. It might not be your diet, it may be the sign of an infection. One of the most common types of infection that can elevate cholesterol levels is in the mouth, so have your teeth checked regularly and ensure your dental hygiene is up to scratch. In addition, treat the high cholesterol of course, but find out the reason for it and always aim to treat the cause in addition to the symptom. The natural way of the body is to be in balance. If something is not being self regulated there is a reason for that and we need to determine it and change our environment in some way accordingly.

Please consult with a Medical Doctor as well as a Nutritionist or similar who can manipulate diet and lifestyle in a healthy way to achieve optimal results.

Diabetes, SPORT NUTRITION

Jason’s Story-Type 1 Diabetic Marathon Runner

Arlie Miguel Jun 2, 2015Mar 19, 2019 Leave a comment

“The key to living with Diabetes lies in taking responsibility, owning the condition and being accountable. It’s not about blame and it’s not about excuses. It’s not something outside of your own body. You have to own it and be proud of it. Embrace it and live it. Diabetes is a reason to be healthy and fit; it’s a motivation not an excuse.” (Jason Lonergan)

This is the story of Jason. Husband, soon to be Father, 3 hour marathon runner and type 1 Diabetic. Jason came to see me about 2 months ago to fine tune his nutrition and his story is so exceptional I asked if I could share it with the world.

Let’s start at the beginning. Jason was not diagnosed until the age of 21, (1992) but his 2 brothers and Mother were diabetics so he was all too familiar with the condition. Growing up, Jason said his family would focus on eating 6 meals per day, all centred around carbohydrates, as instructed. His brothers and mother would eat a set portion of carbohydrates per meal and inject insulin accordingly. The main dietary advice outside of the standard dietary recommendations, was to avoid all sugar and sweets unless treating a low, in which case bread and honey with an iced coffee or cake were generally used. There was no preventative advice offered to Jason because 3 out of 5 members of the immediate family already had the condition and so Jason was deemed unlikely to develop it based on statistics.

Prior to diagnoses, Jason went off to boarding school and distinctly remembers eating a lot of filler foods like white bread with every meal and copious amounts of dairy. His school life was extremely active both mentally and physically, playing every sport known to man and doing well in class. In his early 20s, the habits of a typical bachelor began to set in. Although still very active, something was creeping up on him without his knowing. A weeklong skiing trip with mates turned into an unforgettable occasion for all the wrong reasons. By the end of the week, some tell-tale symptoms had set in including unquenchable thirst, the constant desire to pee, hunger and over the proceeding weeks, blurred vision, a mottle coloured tongue. After a few weeks of this, the penny dropped and Jason suspected diabetes. Unlike many people, Jason understood diabetes and the symptoms, which was lucky. Jason tested his own blood sugar levels using his Mum’s monitor and sure enough the levels were sky high (24mmol/ml). After a phone call to the family’s Endocrinologist Jason had his first shot of insulin, which has been an undeniable part of his life ever since. There was no face to face appointment at this time; simply a verbal diagnosis of type 1 Diabetes and a prescription for insulin. The family Endocrinologist knew that Jason was in good hands with his Mum. An appointment was arranged a few weeks later and a trial of high carbohydrates with moderate insulin dosage was established. Jason was informed to stay safe and run the BG levels towards the higher spectrum of 8-12mmol/L without concern until he settled into a pattern and learnt how his body reacted to the so many facets of diabetes control. Jason says that everyone is different and all diabetics need to take their own initiative in understanding what works and doesn’t work for them.

Over the following years, Jason continued in much the same fashion. He followed what would have been considered a fairly healthy diet; low in fat, moderate protein and carbohydrates from wholegrains, dairy, fruits and cereals. The whole theme was focused on eating carbohydrates. ‘That’s what we counted at every meal’, Jason says. He felt healthy, looked healthy and was happy. There was never any suggestion to learn more about diabetes, there was no cure and treatment processes were slowly getting more efficient and mobile. That was about it. Just keep on doing what you’re doing is what Jason heard time and time again.

Early in his years of being a diabetic, Jason consulted a diabetes dietician to learn more about the disease and how to manage it better. He was given a basic explanation of what diabetes was and how a diabetic must eat carbohydrates and manage BG levels with injecting insulin. Most importantly avoid quick acting carbs like sugars etc. Recommendations were made to consume diet soft drinks or artificially sweetened foods to compliment the every day diet that was and still is the common way. He was instructed to eat more carbohydrates before and after training to ‘top up’, keep his fat intake low and bolus with insulin accordingly for the carbohydrates on the plate. Besides ‘eat a slice of bread instead of a donut’ this was the extent of the nutrition advice Jason received and it didn’t help with diabetes management or his overall health. “Nutrition as I understand it now, was never suggested’, says Jason. At this point, his HbA1c* was sitting around 7.5 to 7.8, which is quite good and often meant his advisors didn’t consider providing him with any further assistance, considering Jason as doing everything right. There were far more challenging patients to work with, they felt, so he was advised to just keep on doing what he was doing.

In 2010 Jason’s Endocrinologist reviewed his long term HbA1C results to discover a marker indicating Coeliac Disease. At this point, Jason was unaware this was even being tested and was shocked to see that his Endocrinologist had never mentioned it before. Apparently long-term diabetics are very susceptible to developing Coeliac’s Disease. “I didn’t even know what it was, let alone, that Diabetics are very susceptible”, says Jason.

After a biopsy Jason was officially diagnosed Coeliac. Jason was now challenged with not being allowed to eat glutinous foods such as bread, pasta, cereals, and many, many other foods that contain gluten. Jason had NO SYMPTOMS, no noticeable irritable bowl, lack of energy, foggy brain, bloating or any noticeable deficiencies. But capturing this disease early meant that it was manageable and not health threatening. As long as all gluten was never consumed, Jason could live as well as he had been. “The question is, why wasn’t this ever mentioned before, why was I never told to reduce gluten and manage my diet to protect from developing this disease, when there is a known link between diabetes and coeliac disease?” There were no dietary recommendations given, except contact the Australian Coeliac Society and start learning from there. That’s it.

Jason was convinced that there was still a better way to manage diabetes, and now coeliac disease as well. So he took matters into his own hands. He consulted an open minded dietician specialising in improved athletic performance including aspects such as muscle development, fat loss, eating the right forms of fat, protein and carbohydrates for athletes. This dietician encouraged more balanced meals; including good fats and protein and less starchy carbohydrates. Portion sizes were also reduced and over a period of 18 months, Jason became leaner, dropping 8kg of body fat and gaining 5kg of lean muscle. At 70kg, his body composition was spot on for running fast. By this stage Jason had competed in many triathlons, half marathons and 3 full marathons. His times were getting faster and faster and it wasn’t because of his training alone. The diet was helping him.

Alongside the work Jason did with this dietician, he began looking for other sources of information to better manage his condition. He stumbled across The Wellness Guys podcast (episode 27 with Mark Sisson to be precise) and a whole new world of wellness opened up. The constant stream of free information available astounded Jason and he began to truly understand complex issues including cholesterol, the impact of saturated fats, the importance of sleep and food quality. He had an ‘ah hah’ moment, saying to himself that “it’s all got to be simple, life has to be simple, eating has to be simple, it’s got to be about ‘just real food’ and nothing processed, nothing man made.” That clarity has stuck with Jason every since. This was the catalyst for more changes including a switch to mostly organic foods including grass fed meats, more animal fat sources, high quality dairy and fermented foods and a complete shift away from processed foods including cereals.

From a numbers perspective, Jason’s results continued to improve. He found that his blood sugars were more stable with less ‘high’ highs and ‘low’ lows. His HbA1c dropped to range between 6.7 & 7.0 and his blood cholesterol continued to improve; HDL increased and LDL came down. With each visit to his Endocrinologist, he would ask (and continues to ask) ‘what can I do better?’ And despite improving with each visit the answer is always the same; ‘I’m not sure Jason, you are doing everything you can. You are doing better than everyone else. Just keep doing it’. ‘Why, when my results are getting better and better and I’m telling my Endocrinologist that its my diet helping me achieve these amazing results, that my Endocrinologist glazes over and is stumped as to what to say or do?’, asks Jason. ‘There’s no connection between nutrition and better health or better diabetes management it seems….but why?’

The next big ‘ah hah’ moment was when Jason began to consider fat as a potential fuel source for his running, instead of glucose. It made sense from a diabetic perspective and he began experimenting. In 2013 he ran a marathon on nothing but 4 salt tablets and water, finishing in 3 hours 8 minutes. His pre-race fuel was a combination of macadamia butter on Gluten Free toast plus a little salt. His blood glucose reading at the start of the race was the same at the end (around 5.7mmol/L). In 2014 Jason completed another marathon in 3 hours, 1 minute. This time Jason prepared his own gels to fuel himself during the race. His homemade gels were made of real foods like chia seeds, coconut milk and oil, blueberries, salt and a small amount of banana. This is when the idea of fuelling with fat was tested and Jason felt it was working. Jason began working with me in April 2015 and we are refining an LCHF nutrition approach (low carbohydrate high fat) to keep him well fuelled for his exercise and reduce his dependency on insulin. Last week, he ran a total of 100km and did 4 yoga classes. His longest run was 32.5km which he did using water alone. Here are Jason’s comments below:

“This was a big week running wise. In the past month I’ve increased my weekly Km dramatically from 50-55km to 70km up to 82km to 94km to 101km this week. I ran on Sat with very little fatigue and finished the last 8km at my marathon race pace of 4min 5sec to 4min 10sec/km and felt I could have kept running once finished. I felt no hunger, no weakness and still plenty of energy when completed. I tested by BG straight afterward at 7.8mmol/L, it was excellent. I had a simple coffee before another 1hr 15min of YOGA. I have not had as much energy in Yoga for a long time. I was more focused, more in tuned with the movements and held my positions with much better form than I feel I have done in the past few weeks. When I was finished I was not hungry but was looking forward to having something to eat. I had plenty of energy still and felt very clear minded with no soreness in the legs which I usually do after a long run. Particularly in the achilles tendon area. I spent the rest of the day on my feet at the shops and only felt tired from about 3pm onwards.”

Jason’s energy, vitality, mental clarity and running performance have been exceptional for some time and they only seem to improve with each step forward. With the recent tweaks to his diet, he feels calm and confident and well satiated. He hopes to further reduce inflammation, training stress, and his dependency on insulin. We hope that his HbA1c will continue to come down. Still hungry for more knowledge, this month Jason is really focusing on his gut health, aware that a healthy gut is imperative for wellness on all levels. Homemade kefir and sugar free kombuchi are on the brew as are sauerkraut and kimchi.

Jason said he cried when he was first diagnosed, back in 1992, but that was the only time he felt down about being Diabetic. The shock was overwhelming at first as he thought he was eating well, based on the standard diet recommendations, he was active in both work and sports, his weight was excellent and he had a healthy outlook. But ever since then, he has embraced his condition, using it to stoke the fire of desire to be as healthy and as fit as he possibly can be. Jason says some of his piers will comment that he is a little fitness fanatic and that they couldn’t do what he does. Jason simply says with a smile, that he has to, because he is a diabetic. So rather than use his condition as an excuse to not get out there and do extraordinary things, he uses it as a reason! “That usually shuts them up. But in truth, I do it because I want to live for a very long time. Not only that, I want to live very well for a very long time. There’s too much good out there to miss by being sick and guided into early aging by ignoring the real benefits of eating, exercising, and living intelligently. Everyone can do it, it’s a choice we all have.”

He is disappointed that the information he has learnt in recent years wasn’t offered to him much earlier. He’s had to find the information himself; no medical expert has ever mentioned that diet or nutrition can help you live well. Like so many of us, he wonders why nutrition and lifestyle are not an integral part of diabetes management. Diabetes is a condition directly affected by the food one eats… and yet a conversation about diet is often overlooked. Furthermore, why is carbohydrate reduction looked on with disdain by so many health professionals, when diabetics are incapable of processing carbohydrates effectively? These are some of the questions that we need to address and implement subsequent changes to achieve effective management of this condition. Managing diabetes is not about the foreseeable development of Coeliac Disease, amputating limbs or laser eye surgery; rather, these are the consequences that we can collectively work together to avoid in the first place.

Please know that this article is intended to inspire you as the reader and open your mind to some new possibilities. This is not individual medical advice and you should always consult qualified health professionals before changing your diet, lifestyle or medications. This is not intended as a dig at modern medicine on any level; insulin is a lifesaver for diabetics and in some cases, so is surgery. However, it is time to acknowledge that diet and lifestyle education must become an integral part of the health care system. The management of chronic diseases, Diabetes and beyond, will benefit enormously and people’s quality of life can be improved immeasurably. Whether you are a Diabetic yourself or not, there is no doubt that Jason’s story is inspiring and I am sure you join me in thanking him for sharing it with us. As Jason has attested, knowledge is empowerment and will enable you to do some extraordinary things if you see opportunities as opposed to obstacles in your path.

*HbA1c levels are not influenced by daily fluctuations of blood sugar levels; they reflect the average glucose levels over the prior six to eight weeks and as such they are a key measurement for diabetics. Complications are lessened if HbA1c is below 7 and normal is considered to be below 6.

FATS, WEIGHT LOSS

Debunking Fats (Part 1): All About Cooking Fats And Oils

Arlie Miguel May 19, 2015Jun 24, 2021 Leave a comment

This is the first of a 3 part series, designed to help you distinguish between ‘good’ and ‘bad’ fats. My mission is to convince you once and for all that fat does not deserve to be vilified and the days of fearing fat are over….and…. wait for it…. I’ll bet you need more of this good stuff in your diet!

Let’s start with cooking fats and oils because that’s where I see a lot of confusion in my clinic. I could go on about this topic for a long time, but as per usual, with respect for your time and mine I will keep it concise. Please use the references provided and do your own research. Knowledge is empowerment.

Getting the right cooking fats and oils in your kitchen is a kitchen basic 101. It can make a massive difference to the health of your family as you are about to find out. If you are still struggling with the idea of fat as an essential nutrient, read my article entitled What the Fat here. First, let’s consider the physiology of the body and a few very key reasons why the body requires fat for normal healthy bodily functions:

For years, you have been listening to the old ‘swap butter for margarine’ story and get rid of all the saturated fats. Replace these with polyunsaturated and monounsaturated oils and you will be well on your way to a clean bill of heart health. Well, as a nation, I can’t say we are looking too healthy right now so let’s really have a look at the variety of cooking fats and oils on offer, under the microscope. Before we delve in too deep, please consider these 2 key points:

-Saturated fat together with Omega 3 fatty acids comprise the lipid membrane surrounding our cells. These 2 in balance make for a beautiful, healthy lipid membrane that allows proper exchange of nutrients and waste in and out of our cells. This is nutrition on a fundamental level. Without this process occurring efficiently, optimal health is impossible. (Fallon, S. 2000, read more)

-The Omega 3 to omega 6 ratio within the body is now universally recognized as fundamentally important. According to this PubMedarticle, humans evolved on a diet consisting of a 1:1 omega 3 to omega 6 ratio. The typical Western diet today consists of a 1:16 ratio (average). Elevated omega 6 is largely recognized as a major driver of inflammation, which is the basis for chronic disease. As you will read in the beforementioned PubMed article, it has been linked with all kinds of conditions including asthma, cardiovascular disease, cancers and arthritis. Directly quoting from this article; “A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many of the chronic diseases of high prevalence in Western societies, as well as in the developing countries.”

Now let’s take a really close look at common household cooking fats and oils. I have written these analyses without bias. My objective is to give you the facts and in turn you can make your decisions also using the resources provided. Of course if you are or become a client of mine, then I do give you strong recommendations. And I have provided some of my opinions below the analyses so read on if you want to know my take on these products. I have missed some of course: I don’t have that much time on my hands! Contact me if you want my opinion on any 1 particular oil.

Canola Oil

Production: The canola plant was developed from the hybridization of rape seed in the 70s. Rape seed contained extremely harmful levels of erucic acid and thus an alternative was needed. The canola plan contains less than 2% harmful erucic acid content (this passes the FDA’s recommendations). The canola plant produces seeds, which yield both the oil and canola meal. To extract the oil the seed is heated to extreme temperatures and pressed and then finally undergoes further processing to enhance its colour, flavour and shelf life. By genetic modification methods Canola is now herbicide resistant and many sources I have read recently argue that there is no non-GMO sources of canola left in the world today.

Characteristics: Low in saturated fat. 11% omega 3 and 21% omega 6 fatty acid. Over 60% oleic acid content (omega 9). Contains 0.2% trans fatty acids (Government figures: Some sources suggest this may be higher).Smoke point is about 200 degrees Celsius (mainly due to it being highly processed)

Further information / resources: Soyatech Canola Facts / Authority Nutrition

Vegetable Oil

Production: The term vegetable oil blankets any seed oil including canola oil (above) as well as rice bran oil, grapeseed oil, sunflower oil and soybean oil. The process is similar to that described above but I did choose to focus individually on Conola oil as it is really in the spotlight at the moment. Vegetable oils were largely non-existent until the 1920s. The oil seeds are firstly sterilised and boiled once they are harvested to deactivate enzymes which cause degradation of the oils. They then undergo roasting to liquefy the oil within the cells. The final process involves either dehydration, extraction or pressing to separate the oil from the rest of the nut or seed. Further refining then occurs to ensure the resulting oil is both bland and pale in colour. This may involve bleaching to remove undesirabled colours, deoderisation by steam distillation and neutralising any free fatty acids with sodium hydroxide solution

Characteristics: Smoking point between 200 (Grapeseed) and 260 degrees Celsius (Rice bran oil). High in polyunsaturated fats and low in saturated fats. Between 50 and 70% omega 6 content. Roughly 10 – 15 % omega 3 content.

Further information / Resources:Toxic Oil (David Gillespie) / FAO Corporate Document / Authority Nutrition

Peanut Oil

Production: Made via the pressing of peanuts to extract the oil. Noting that cold pressed peanut oil has a deep colour whilst highly refined peanut oil will be lighter and less flavoursome. Please note that a peanut is not a true nut, it’s actually a legume.

Characteristics: Contains saturated, monounsaturated and polyunsaturated fats in this ratio: 18: 49: 33. High smoking point and long shelf life. Contains no cholesterol. Contains both Resveratrol and vitamin E. Mainly omega 6 and 9, little omega 3 content. Flavours Asian dishes

Further information / Resources: Mercola / Proteco Oils

Olive Oil

Production: Olives are cleaned and washed, all twigs and leaves are removed. They are then crushed into a paste and mixed for up to 45 minutes which encourages the oil to conglomerate. Note that heat may be added at this time, but that reduces the quality. The resulting oil, water and solids are then separated by centrifuge. Finally alkalising, bleaching or steaming the oil may be necessary but only if the olive oil is of poor origins.

Characteristics: High in phenolic acid, a distinct antioxidant. Also high in Vitamin E and K. 14% saturated fat, 73% monounsaturated fat, including oleic acid (which may reduce inflammatory markers) and 10% omega 6. Smoking point is debatable, some sources say it is low others say it is up at around 180 degrees Celsius.

Further information / resources: Olive oil source / Authority Nutrition

Coconut Oil

Production: Coconut oil is cold pressed or centrifuged from the coconut itself. Processing varies then depending on whether it is refined or virgin coconut oil. Refined coconut oil may be subjected to chemical distillation, bleached and deoderised like vegetable oils. Virgin coconut oil can be subject to some heat whilst extracting but not enough for the oil to go rancid. The less refined brands will have a milder flavour. The more heat it is subjected to it seems the more ‘toasted’ the coconut becomes and thus the flavour is stronger.

Characteristics: Close to 90% saturated fat content. Mainly medium chain triglycerides which head straight to the liver and are burnt off effectively as an energy source. Lots of Lauric Acid, with antibacterial properties. Smoke point 180 degrees Celsius

Further information / resources: Authority Nutrition / Food renegade / Mercola / The Sceptical Nutritionist

Butter

Production: Milk is turned into cream, legal pasteurisation occurs to kill any bacteria. The cream is aged and held at a cool temperature for butter crystals to form, cultures may be added at this point and fermented for extra flavour and aroma. Churning takes place, buttermilk is then drained and salt may be added at this time. Butter is then stored and packed for commercial use.

Characteristics: Lots of fat soluble vitamins including A, E and K2 (essential for bone health). Mostly saturated fats, some long and medium chain fats too. A source of butyrate which is important for mitochondrial energy as well as being anti-inflammatory. Contains linoleic acid, which is widely accepted to be excellent for the metabolism and ‘fat burning’ in itself.

Further information / resources: Butter production / Authority nutrition/ Butter v margarine

My opinion

Let’s now reconsider those 2 key points that I raised above. One was pertaining to the composition of our cell membranes and the other was about the dangers of a high omega 6 to omega 3 ratio in the diet. With consideration for these 2 points alone, I suggest you think quite hard about using both canola oil and vegetable oil in your kitchen because both are very high in omega 6. We know with absolute certainty that high omega 6 drives inflammation which drives disease. In addition, if we take a look at the processing of those two products, there is nothing real or natural about it on any level and obviously this goes again my entire philosophy. These articles by Kris Gunners (Medical student / well respected nutritional advisor) the Weston A Price Foundation and David Gillespie go into much more detail about the dangers of these highly processed, cheap, hydrogenated oils. I also suggest doing some good old Google searching for yourself, because more and more information is coming to light. Bottom line – question every packet with a health claim.

Coconut oil and butter have been vilified for such a long time for their high saturated fat an cholesterol content. What we now know is that saturated fat was never the problem in the first place and dietary cholesterol isn’t either. Still don’t believe me? Read this very long and very professional document released by the Academy of Nutrition and Dietetics on the 8th of May 2015. Directly quoting:

1. “The Academy supports the decision by the 2015 DGAC not to carry forward previous recommendations that cholesterol intake be limited to no more than 300 mg/day, as “available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol.” and

2. “It is also noteworthy that not a single study included in the review for cardiovascular disease is reported to have identified saturated fat as having an unfavorable association with cardiovascular disease.”

In addition, I stress again that our cell membranes are comprised of omega 3 fats and saturated fats. When we take in products like vegetable oils that are highly processed and partially hydrogenated, these fats then become a part of our cell membranes (remember that cells are constantly being remade within the body and if good natural fats are unavailable, other fats are needed instead). When the cell membranes are comprised of ‘unnatural’ fats the membrane can’t function optimally. It becomes rigid and does not allow for efficient passage of nutrients in and waste products out. For more on this, read a medical team’s perspective here.

For these reasons, I prefer coconut oil and butter. You must also recognise that these 2 products are super concentrated with fat soluble vitamins and other super nutrients as already mentioned: Lauric acid and Linoleic acid. As for olive oil, the health benefits have never been disputed for this winner although I prefer not to cook with it – it has been hailed for lowering LDL cholesterol, having loads of antioxidants and lowering chronic inflammation. Cold pressed peanut oil I am sitting on the fence…. it can be a handy one to have around because it flavours Asian dishes nicely and can be used at super high heats. However, I do stress the importance of buying good quality, cold pressed peanut oil if you choose to stock it and using only on occasion due to its high omega 6 content.

For your information, this is what you will find in my kitchen:

-Coconut oil and grass fed butter, usually organic (please note that all butter from NZ is grass fed so you can’t go wrong there). I use these 2 for cooking.

-Extra virgin, cold pressed olive oil for dressing salads. Sometimes I brush vegetables with olive oil before roasting but I don’t use it for frying (mainly because I don’t like the flavour as much as coconut oil and butter plus I feel the jury is still out about the smoking point).

-Macadamia oil and avocado oil may also be found in my pantry. Macadamia oil can be used for pan frying as it does have a high smoke point and it has a superior omega 3 to 6 ratio; the best of all nuts in fact. Both are divine for dressing salads. Most cold pressed nut oils have lovely, delicate flavours and are nice for drizzling over foods. I sometimes have sesame oil too, but only for throwing on stir fries right at the end – its not good at heat, which means it can turn rancid quite quickly if subjected to high temperatures.

Unfortunately we do have a tendency to look at price tags (I can understand this!) and the nastier oils are the cheapest of course. But, as I continue to say, spend that little bit more money and buy your good quality fats and they add flavour on their own! You will save money at the end of the day because you will no longer need packaged sauces to add flavour. I also stress that every oil you buy should be virgin cold pressed. As you can see from my analysis, even coconut oil can go through some nasty processing when it is not in its rawest form.

Let’s keep it real. You will save oodles of money on your health in the long run if you can change your nutrition and lifestyle habits today.

WEIGHT LOSS

Calorie Counting…. Should You, Shouldn’t You And Why I’m Not Sold!

Arlie Miguel Apr 29, 2015Sep 4, 2019 Leave a comment

There are so many weight loss and body composition programs currently on the market. Generally they have a common thread and that revolves around calorie counting and more often than not, calorie restriction. It’s time to free yourself from these constraints and fully understand why calorie counting is not the answer for long term health. Nor is it necessary when you adopt a real food lifestyle.

Firstly, let’s examine the history of the Calorie and what this term actually means. The first reference to the Calorie was by Nicholas Clémentin, a French physicist in 1819 and it wasn’t in context with food (Hargrove, J. 2006). Nicholas lectured at a Paris university on the topic of the thermodynamics of steam in relation to powering engines. From this, understand that the Calorie is simply a unit of measurement in the metric system used to describe the amount of heat needed to raise the temperature of 1 kg of water by 1 degree. Fast forward to 1960 and the Calorie become an integral measurement of food energy. Today you can’t turn around in a coffee shop without hearing someone say “I wonder how many calories are in that!?”

In terms of food, the Calorie is now used to describe the amount of energy a person will obtain from that food. Carbohydrates are recognised as containing 4 calories per gram and the same for protein; fat has been vilified because it contains more than double the calories at 9 per gram. What’s interesting is how these numbers were determined in the first place. Many decades ago, a food source was placed in a sealed contained and filled with water. The food source was then burned with electrical energy until it was completely gone and scientists measured the temperature of the surrounding water to determine how many degrees it had risen. The above results were determined in this manner and today every single food lists the number of Calories per serving. Popular diet plans are built around a daily Calorie allowance and exercise machines measure the amount of Calories burned in a session.

Let’s take a step back for a moment. Over 150 years ago, Calories were used in the context of powering engines…. Later food was burnt in a chamber and assigned a magic number….. Today, I can’t go out for coffee with my girlfriends without them stressing about going over their daily calorie allowance?

I know this is harsh, but I am really trying to get a point across here. To be really honest and fair, I do see that there is some place for Calories as a unit of measurement for food energy, but the current compulsion to count calories in and calories out is simply not working. Plus, Calorie counting in isolation teaches people absolutely nothing about food! Finally, other factors need to be considered as well. Here are a few reasons why:

Calories are not a measurement for nutrition. Two foods may have precisely the same number of calories but they will have completely different micronutrients. Micronutrients refer to substances that are essential for life and include vitamins and minerals such as iron, calcium, folate, antioxidants and phytonutrients. Furthermore, both fats and protein tend to provide far more micronutrients than carbohydrates. These foods are more ‘nutrient dense.’
Calories disregard satiety completely. Satiety is a concept referring to being ‘satisfied’ following a meal. A meal that is mostly comprised of carbohydrates will yield very little satiety and result in a blood sugar rollercoaster effect (this has its own problems that I won’t go into here). A different meal with the exact same number of Calories from less carbohydrates but including some protein and fats will yield far great satiety. This means that the consumer feels fuller for longer and is less likely to reach for a sugary snack in just a few hours’ time.
Calorie counting does nothing to educate consumers about good food choices and may result in a very poor diet. Take a large orange as an example, which contains about 80 Calories. A fun sized Mars bar ironically contains the same number of Calories. Are the two equal? Certainly not. Should a fun size Mars bar be a regular feature in the diet of someone needing to lose weight or improve their health in other ways? No. An orange on the other hand, may be a suitable option. Similarly, a 2000 calorie diet containing soft drink, chocolate bars, pasta and take away is completely different from a 2000 calorie diet built around good quality meat, vegetables, fruit, nuts, seeds and unrefined carbohydrates.

Within the context of a well formulated real food lifestyle, calorie counting is largely unnecessary. Remember there are many different variations of real food living, however they are all built on a common foundation. This foundation calls for a reduction in refined carbohydrates and eating foods in their most unrefined state. In their unrefined state, foods naturally contain more protein and fat. To simplify this foundation even further? Just. Eat. Real. Food (JERF). When people turn back to real food, several things happen:

We get greater satiety, meaning we are fuller for longer. Personally I find eating fewer meals in a day far more convenient than consuming 5-7 as some diets recommend. Calorie counting is not needed because instead, your own body will signal when it needs its next meal. This is because real food sources contain more good fats and protein. The highly processed ‘carbage’ is gone (thanks Jimmy Moore for this term, I love it.). Often there is a natural reduction in Calorie intake anyhow, with this style of eating because people simply feel satisfied instead of waiting ravenously for each meal.
We get more consistent energy levels. Again, this is due to the increased fat in the diet and the reduction in highly refined carbohydrates. Instead of a blood glucose / insulin rollercoaster rider (which is a stressful and inflammatory process), we get sustained energy from food benefiting both mental and physical performance.
We naturally get more micronutrients in the diet. As previously stated, highly refined carbohydrates offer little in terms of nutrition. The real nutrients are in protein, good fats, fruits, vegetables and less refined grains.
Other pro inflammatory substances such as gluten, refined sugar, Trans fats and preservatives are largely eliminated from a well formulated real food lifestyle. This has enormous benefits to digestion, gut health and in the management of chronic disease.
Finally, 1 of my favourites. Real food tells you when enough is enough. Consider the Mars bar and the orange. Are you going to stop at 1 little bite sized morsel of a Mars Bar? Probably not. On the other hand is one large orange likely to turn into 2 or 3? Doubt it. Let me tell you food manufacturers are smart! They know exactly what to put into their products to keep you coming back over and over and over again.

So in summary, real food living means greater satiety, more nutrients, less carbage and intuitive eating. On the other hand, a typical calorie counting diet involves kitchen scales, calculators, ‘lite’ processed foods and an enormous amount of stress. Please don’t jump up and down and attack me over this article – I know many people have lost weight counting calories. BUT my point is – long term, its a no go. And nutrition is far more important than heat energy content. Plus, I know which lifestyle I’d prefer.

(A note for the chemists out there: I understand that the true calorie describes the amount of heat needed to raise the temperature of 1gof water by 1 degree and what I am actually speaking of is technically a kilocalorie. However, the kilocalorie is largely accepted to be called a Calorie in the context of nutrition and this article is intended to simplify this information for the general public so that they may benefit from it.)

Reference: Hargrove, J. 2006 History of the Calorie in Nutrition, JN Journal of Nutrition, retrieved 29^th April 2015 available from http://jn.nutrition.org/content/136/12/2957.full

Diabetes, SPORT NUTRITION, SUGAR

Metabolic Efficiency For Athletes… A New World, An Endless Fuel Supply…

Arlie Miguel Apr 22, 2015Jun 24, 2021 Leave a comment

My last article ‘I ran a Marathon on a Coffee Bean’ sparked quite a lot of interest. My approach is not exactly conventional and the article was absent of many key concepts in traditional sports nutrition namely carb loading, gels and that magic number of ‘grams per hour.’ In fact, if we have a closer look at the current conventional recommendations listed here, my suggested daily carbohydrate intake is 360g per day. I was interested to see what these recommendations would actually equate to on a plate. Firstly, I established that in order to meet these kinds of numbers, I would have to include what I refer to as ‘dirty carbohydrates’ from cereals, highly refined grains, low fat dairy, sugary yoghurts and the dreaded sports drinks.

This is what it could look like:

Breakfast: 1 and a half serves of Nutri Grain (40.5g) with 1 and a half cups of low fat milk (20g). Total carbs=60.5 grams

Snack: Smoothie consisting of 1 and a half bananas (34g) plus a cup of low fat milk (12g) plus a tub of low fat yoghurt (25g) and some protein powder. Total carbs =71 grams

Lunch: 1 sandwich with 2 slices of bread (35g) plus an orange (12g). Total = 47g

Afternoon snack: 4 x Rice cakes (30g) with nut butter. Total carbs = 30g

Post training drink: Gatorade (30g). Total carbs = 30g

Dinner: ½ a cup of cooked rice (30g) with 2 potatoes (34g) plus meat and other vegetables (negligible). Total carbs = 64g

Supper: Milo 1 serving (12g) with 1 cup of milk (12g). Total carbs = 24g

Daily total of carbs = 326.5 grams (please note that this is for example purposes only and the numbers listed are averages of major brands).

I still haven’t quite hit my daily quota but I am sure you get the idea. I’m honestly convinced that if I followed these kinds of recommendations for just a few short weeks, my fairly consistent 60kg would soon be approaching 70kg and so on. Not to mention the belly bloat from this much wheat and gluten. In addition to daily carbohydrate recommendations, traditional sports nutrition indicates that during an endurance event, I may require up to 90g of carbohydrates per hour. So hang on, whilst I’m out there, pumping blood around my body in order for my legs and arms to carry me to the finish as fast as possible, I am supposed to EAT?

I find this advice difficult to swallow… pardon the pun. Here are just 3 major reasons why I don’t agree with these recommendations:

Firstly: In order to come anywhere close to the recommended daily carbohydrate intake, you must include a lot of highly refined carbohydrates from heavily processed foods. These sources tend to be high in gluten, additives, preservatives, artificial flavours, colours, sugar and unfermented processed soy. Every single one of these ingredients is inflammatory to the body, damaging to the gut lining and may inhibit the immune system. Furthermore, I really can’t imagine having much room leftover for essential fats and proteins if I am required to ingest this many carbohydrates.
Secondly: When carbohydrates are the primary component of every meal, blood sugar and insulin levels rise and fall like a rollercoaster ride. The constant need for these insulin surges; meal after meal, day after day, year after year; may lead to insulin resistance down the track. This is the pathway to other far more serious conditions including metabolic syndrome, type 2 diabetes and obesity. Yes, even athletes develop these conditions.
Finally: when we exercise, our heart works harder to pump blood to the extremities of the body, including the muscles which require nutrients and oxygen in greater amounts. The blood vessels to these outer extremities actually dilate whilst the vessels around the stomach and kidney become narrower. This makes the whole process of digestion extremely difficult. Last time you had an energy gel or a snack during an event…. How did it go down? Did it hesitate half way? Feel like it might come back up again? Is it any wonder?

Overall, we know that running a marathon, or doing a triathlon or any type of athletic event is physically stressful – the very process causes a great deal of inflammation within the body. So why then do we turn to copious amounts of highly refined foods that further exacerbate these responses?

Well, traditional sports dietetics is built on the premise that we use glucose (sugar) as energy. Specifically, we use up the glucose that is stored as glycogen in the muscles and liver during endurance events. There is approximately 2500 calories worth of energy stored in the form of glycogen within our bodies and this is our ‘gas tank’ if you like during sporting events. The whole premise of ingesting carbohydrate as you move is to prevent the tank from running out of gas, otherwise known as bonking. But 2500 calories isn’t going to get you that far. Whilst we all burn calories at slightly different rates, a 70kg man running at 10km / hour will use up approximately 800 calories per hour. Do the math and this means that he’s got just over 3 hours of fuel in the tank…. Or 30km. Ever seen someone hit the wall in a marathon at 30km? I bet you have…. it’s an all too familiar state of affairs. And unless you have an iron gut chances are you aren’t going to keep up with your own refuelling requirements so there’s a high chance you’re going to bonkville too.

Good news – there’s an alternative. See, what we have been ignoring for such a very long time is that in addition to those 2500 calories of stored glycogen, we have another pretty nifty tool in (or around if you like!) our belt – literally –I am referring to stored body fat. And seriously, who is going to say no to burning off a bit of body fat during an endurance event? Not me. The cool thing is that even a lean athlete will have at least 100,000 calories worth of energy available within stored fat sources and we are able to train our bodies to tap into these reserves. It’s that simple! Yes… THIS is what all the fuss is about!

Imagine the potential for athletes who have a continuous fuel source at their disposal? There are lots of athletes out there who are experiencing the benefits; Bevan McKinnon, Sami Inkinen, Bruce Fordyce, Jon Olsen, Zach Bitter and Karyn Hoffman are some of the big names living, breathing and succeeding with this method. But I believe that it is so much more than just performance. I believe that this approach is essential for athletic longevity. It promotes the inclusion of foods in their most unrefined state, with moderate amounts of protein and nourishing anti-inflammatory fats; both of which are essential for hormones, cells and life in general. Interestingly, these ‘real’ food sources are also the richest in nutrients including vitamins, minerals, antioxidants and phytonutrients. As athletes it is absolutely imperative that we are getting an abundance of good nutrition to promote fast recovery, support our immune systems and dampen down inflammation within the body.

Contrary to what critics may say, fat adaptation for athletes does not necessarily severely restrict carbohydrate intake. For some, nutritional ketosis may be worthwhile considering (more on that later, but this needs to be under the guidance of a qualified health practitioner), but for most people, fat adaptation is about retraining the body so that it becomes more metabolically efficient. In order to explain this effectively, let’s consider the Respiratory Quotient; a method of testing how much energy is coming from carbohydrates and how much is coming from fat, during an exercise session. An athlete with an RQ of 1.0 is solely relying on carbohydrates during exercise, whilst an athlete with an RQ of 0.7 is burning fat exclusively. Obviously intensity of output does play a part here, but can you see the benefits of sitting closer to the 0.7 score as opposed to 1.0 on this scale? An athlete who is able to tap into some of his or her existing fat stores is going to be capable of a higher output for a longer amount of time with less fuel. This is a win / win in my book. Achieving optimal metabolic efficiency for your own sport and your own individual body may make you ‘bonk proof’ and means that your nutrition is no longer left to chance.

In addition, fat adapted athletes tend to experience advantageous body composition changes and may experience better recovery as a real food diet has superior nutrient density. The information in this article is just the beginning and serves as an introduction to fat adaption or metabolic efficiency for athletes. This is not a blanket approach to nutrition, it is simply a template. Just to reiterate, the absolute foundation of this approach is real food, as unrefined as possible. Once you switch to a real food diet, your carbohydrate intake will automatically lower and your fat intake will increase because this is how real food is designed… for a reason. Beyond that, there are many other concepts for you to consider such as the ‘train low, race high’ approach, nutritional ketosis, electrolytes and fluids and fasted training for adaptation. Start your research and see what you find. There is nothing scary about this approach to sports nutrition… unless you think throwing out the Nutri Grain and Ski D’Lite sugar laden yoghurt is a bad thing. Have you seen what I eat on my Instagram account? I’d take that food over processed, packaged stuff any day of the week.

This article is a thought provoker – I am prodding your mind and asking you to consider another way. If you want some more assistance you can Work with Me here. I can show you how simple real food living truly is.

Good luck on your quest for life long athletic longevity and your journey to bonk proof :).

Sami Inkinen and his wife rowed from California to Hawaii in record time to raise awareness in the fight against excess sugar. Their quest was called the Fat Chance Row, and needless to say they are fat adapted athletes. Read about it here: http://www.fatchancerow.org/

Diabetes, SPORT NUTRITION, SUGAR

I Ran My First Marathon… On Nothing But A Single Coffee Bean!

Arlie Miguel Apr 13, 2015Jun 24, 2021 Leave a comment

Before you commence reading, I would like to remind you that this is not individual advice and my own body and yours are very different machines. Please enjoy this post and realise that if your current sports nutrition approach is not working, there are other ways to explore and I can work with you to develop an approach tailored to you.

So Sunday morning the 12th of April arrived in cold, crisp but beautiful Canberra; it was the morning of the 40th Canberra Marathon to be precise! Now, those of you who follow me on Facebook and Instagram know that it had been an epic week. My partner Carl had succeeded in completing the 2015 Anzac Ultra – a distance of 300km over tough terrain on the outskirts of the city. Running; yes that is 300km of running. I will write about his story soon, but this blog is all about me! So the week before, Carl had commenced running on Wednesday morning at 8am and completed the race at 2:51pm Saturday afternoon the 11th of April. Now, obviously I did not physically run the race with him, but mentally I was there all the way. I was his one and only crew member and if you have ever crewed for someone in an ultramarathon you will know how critical this role is. For that time, however long it take your runner to finish, you are there. 100%. You are the coach, the chef, the mindset master, the boss, the physio, the masseuse, mother, partner, teacher, counsellor, hugger. True success in an ultra really does depend on the dedication of both runner and crew and how well they understand eachother. So for 78 hours I was all of these things for Carl and while it was an epic experience I was… tired. To be diplomatic about it. I had slept a total of 11 hours over 5 days. I had showered twice in that time. And to add to this already disastrous marathon lead in, my longest training run in the preceeding 8 weeks had been a total of…. 18.5km. Hmmmm. For anyone who has run a marathon, this is not exactly textbook prep. Despite all of this, when I climbed out of bed on that fateful day I was quietly confident. I simply knew that I could do it. My aim was to come in around 4 hours 30 minutes and this is how the day rolled out:

First I ate some breakfast. 2 eggs, scrambled with a bit of strong, hard cheese and some organic butter on a single piece of toast. Probably, if I had been home, I may have had the eggs with a side of spinach on a slice of vegie bread but what I had was fine. A good mix of anti-inflammatory fats (from the butter and eggs, rich in omega 3 and loads of other goodies), protein (also from the eggs, as well as the cheese) and some complex carbohydrates (dense toast). Let’s fast forward now to the race itself where I started slow (6:25am) and conservatively. I sat on about 6:15min/km and was hanging around with the 4:30 pacing crowd. This was a great group to be with and the pacer was Bruce Hargreaves aka Digger – a fearless leader in my own running group in Brisbane. I felt good…. great actually. I cruised the pace up a knotch around the 7km mark and rounded the 10km timing point about 4 minutes ahead of the 4:30 group. At this point, I had drunk a cup of water from 1 of the aid stations and that was it. My second 10km stint passed rather unremarkably. I remained on about 6:15km/hr and power walked up a couple of hills at the 15km mark and the 18km mark. I knew that power walking strongly up the hills would work well for me as a strategy – my couple of experiences doing trail ultraruns (including the North Face 50 and The Most Beautiful Thing in Borneo) had taught me this strategy. Just before the 20km mark I noticed that I was sweating… more than I thought I would to be honest, considering the cold. As I had consumed some more water from the aid stations I had my first cup (about 100ml) of Hydralyte at this point. I was really impressed that the electrolyte provided at the Canberra Marathon was hospital grade and sugar free…. if you don’t know my stance on sugar then you can read my article from a few weeks ago here.

By the 25km mark I was feeling tired. Not physically (surprisingly) just mentally. I could have happily drifted off the road into a bush and gone to sleep. Exhaustion was setting in. But I had just the thing to help me along in my race belt…. 1 little dark chocolate coated coffee bean! I put that little morsel of magnesium and caffeine on my tongue and let it do its thing. I seemed to perk up a bit after that – it may have been a bit of a placebo affect, but hey it worked. For the next 8km I continued my strategy quite happily; walking up the few big hills in the course and steadily running the rest of it. The only difference I employed at this point was I stopped looking at my pace. I was no longer interested in sitting on a particular speed as I was well inside unknown territory by this point and my goal was to finish comfortably not to finish fast. I had my second cup of Hydralyte during this section of the course as well as some more water as my body indicated it wanted both.

Between 34km and 36km a couple of things happened. Firstly, the 4:30 group passed me, with Digger wishing me his best on the way. Ihad no problems with this – my current strategy was working and I was not losing energy, merely remaining conservative for the final 5. Secondly, my stomach felt a little queasy. Now, this did stress me for a moment as it has never happened to me before. I am certain I know why this occurred; it was my first time using Hydralyte for an electrolyte source. Violation of racing rule number 1: Don’t try anything new on race day! Had the lead in been different I certainly would have had my own electrolyte source but I couldn’t change that now. For about 600m I walked briskly, also looking for a bathroom. However, after this brief stint of slowing the pace, my stomach recovered quickly and I was able to continue on my steady jog, with another powerful lesson under my belt. The third thing that happened at this point was by far the most interesting, albeit it upsetting. I began to witness the infamous ‘marathon bonk’ unfolding around me. This is the point in the marathon where runners have used up their stored glycogen sources (around 2000 – 2500 calories) and they start hitting walls. Brick walls. Hard. It was nasty. Some people were struggling to even walk with one foot in front of another, I saw another throwing up off to the side of the race and quite a lot of people stopped around this point to stretch out some painful cramps. I passed many and offered words of encouragement which, understandably, were met with grunts. Whilst I felt a gut wrenching disappointment for the people suffering around me I was really celebrating my own metabolic efficiency. I realised that I really had nailed my nutrition strategy and my body was comfortably cruising along drawing fuel from its own existing fat sources. My energy was remaining steady and I was not contending with the glucose / insulin rollercoaster. Remember that to this point I had consumed 1 single dark chocolate coffee bean only.

By 38km I was on fire. I was inside the 5km to go and I was still feeling strong. This was the time to start picking things up. From 38.5km I ran steadily into the finish, walking only for a stretch of 100m on a final ascent into the ring road near the finish. In the last 600m, I picked up the pace to hit 5:30km/hr and ‘sprinted’ in to the finish – catching the runner in front of me (pictured). A good friend of mine, Sam was just ahead of me and it was great to see her smiling face just after I crossed that line. As I headed through the finishes shoot I collected another full cup of Hydralyte and some water.

Fast forward to 24 hours later and I climbed out of bed on Monday morning. Well, I am being completely honest here, although I know that many people won’t believe me. I felt fantastic. About the same feeling I have the day after a long training run (about 20km). A little stiff through the hamstrings, but the head was clear and I even felt mentally rested. The evening before I had taken some extra Omega 3 anti-inflammatory supplements as well as some high strength magnesium which would have aided this recovery. In addition, I was able to get through the marathon easily and avoid inflammatory fuel sources (sugars, soft drinks, gels) that so many runners rely on. My final time, by the way was 4 hours 39 minutes – not far off my ultimate goal on quite a hilly course. I honestly can’t wait to run my next race. And I can guarantee 1 thing…. from now on, every race I run, I will be sure to carry 1 lucky coffee bean with me along the way!

Disclosures:

As stated above, this is my story, my approach and my fuelling strategy that works for me. Your body is not the same as mine. Please do not attempt to run a marathon in exactly the same way as I did. Please consult a health professional if you would like to work out a specific fuelling strategy to suit your own requirements. I would love to help you. You can work with mehere.
Please note that I did have other fuel sources in my running belt as well. I was carrying some almonds and a Cliff bar (in case things got really nasty) in my belt.
Please do not try new things on race day….. I made this mistake and I could have paid a far bigger price.
Feel free to leave any positive comments below and share this story if you enjoyed it.

SUGAR, WEIGHT LOSS

What The Fat?

Arlie Miguel Apr 7, 2015Jun 24, 2021 Leave a comment

A couple of recent conversations have inspired this blog post today. It seems there is still a lot of confusion out there about macronutrients and the true meaning of real, whole foods. In the interest of your time and mine, I will keep this brief and I encourage you to send me an email or book a consultation if you are still confused about this topic.

Firstly, let’s revisit the basics. The low fat era has well and truly been done and it’s no place to revisit. The low fat era inspired a fear campaign which resulted in people moving away from foods in their natural state and instead turning to highly processed ‘food like substances’ with added sugars and chemicals – they had to add something for the sake of the flavour that was lost when all the fat was removed. This has resulted in imbalances in the diets of everyday people and I see this on a daily basis in clinic. For more information about the history of food manufacturing and the food pyramid specifically you should watch That Sugar Film and read Death by Food Pyramid.

Almost every client that begins working with me has the following characteristics in common:

-The majority of their diet (upwards of 80% of total intake) is from starchy carbohydrates such as breads, cereal and pasta. Most of these are struggling with weight management and have corresponding insulin resistance.

-Their sugar intake is above 20g per day and sometimes much higher (added sugar). This is usually a bit of a shock to them as they aren’t actually eating many sweets or lollies! The main culprits for this are yoghurts, snack bars and the dreaded cereal once again.

-They lack quality sources of protein and their overall intake is generally well below what is required especially the athletes that I see.

-Fat. There is no fat. Or very little. It is avoided at all costs. It is demonised. It’s a massive mindset shift when I suggest that this is the first thing that needs to be changed.

If you are still concerned about fat and its role in cardiovascular disease or obesity please review the following resources. You should note that sugar and excess refined carbohydrates are now being implicated in many chronic diseases :

Resource 1: See Christine Cronau’s page for a long list of studies on the importance of fat in the diet and what is truly at the heart of the issue: http://christinecronau.com/studies/

Resource 2: What if Saturated Fat is not The Problem? (By a professor of Biochemistry).

Resource 3: Pasta, Not Bacon, Makes you Fat Dr Joseph Mercola

You can also read about how an entire country have overhauled their nutritional guidelines in this article; “Sweden Becomes First Western Nation to Reject low Fat Diet.”

Please note that the majority of Australians are now deficient in the fat soluble vitamins which are essential for normal, healthy body functions. Of particular concern are vitamin D and vitamin K deficiencies. Hello osteoporosis.

Guess what our hormones are made from? Fats! (And proteins too). Signs of hormone imbalances may present in the form of weight gain, skin conditions, painful periods, low libido and mood swings. This can then lead to much more serious conditions like absence of period (Amenorrhoea), infertility and common gynaecological conditions such as Endometriosis and Polycystic Ovarian Syndrome (PCOS). PCOS warrants special note here because it goes hand in hand with insulin resistance and increases ones likelihood of developing diabetes later in life (read more here). Managing PCOS well and minimising complications comes down to lifestyle and diet. Reducing starchy and sugary carbohydrate sources and including lots of good, healthy fats and moderate protein can turn this condition around. I know from both personal and professional experience.

On a more basic level, by including healthy fats in all meals your satiety will be greatly increased. This means you will be satisfied for longer; I can start my day off with a 3 whole egg omelette with vegetables cooked in coconut oil or organic butter and I’m good to go for up to 8 hours if I absolutely have to. In addition, by choosing to not ride the sugar / insulin rollercoaster, your energy levels will be far more stable throughout the day and your cravings will be curbed.

Let me return here to my non-negotiable = Real Food. Real food comes with fat, not without it. This is the way nature intended. Once you start removing fat, you also remove a great deal of nutrients and add back in a lot of nasties. Please note that ‘fortifying’ ‘lite’ foods with vitamins and minerals does not equate to the same bioavailability as these nutrients in their natural state.

Finally, if you want to continue counting calories, trimming the fat and unwrapping packets instead of washing and cooking real food, my style is not really going to help you. But rest assured, there are plenty of other companies out there providing just this. I on the other hand, am on a mission to help people count nutrients, not calories, eat intuitively and march to the real food drum. I don’t engage in coffee table chit chat about how many calories I am ‘allowed’ to eat every day and I certainly don’t want to hear about the low fat, non-fat, highly processed version of meat / yoghurt / milk / cereal / cake / snack bar or chocolate that you just discovered.

To end, remember that balance is key. I am not suggesting that every one of your meals from this point forward should revolve around bacon, merely that each food group has its place and we don’t need to be extremists to be healthy.

Got questions? Book your consultation here. Share this with anyone else in your life that needs a real food update.

Diabetes, SUGAR, WEIGHT LOSS

Thriving With Diabetes

Arlie Miguel Mar 30, 2015Jun 24, 2021 Leave a comment

Meet Ray. According to the statistics listed on the Diabetes Australia website, Ray is 1 of the 960,000 Australians living with type 2 Diabetes. With over 280 Australians being diagnosed with diabetes every day, its no wonder its being labelled as an ‘out of control pandemic’ requiring urgent and immediate attention.

Ray was diagnosed over 10 years ago by his GP and was prescribed a mixture of medication to control his blood pressure, cholesterol and blood sugar levels. For the next few years, things generally remained stable; the symptoms were managed, but their were no real improvements to his overall health. About 3 years ago, it seemed that things were starting to deteriorate. Ray’s weight and blood pressure were gradually but steadily increasing and so were his blood sugar readings. A stern warning from his GP that a more sustainable approach was required, prompted Ray to take matters into his own hands and do something to really address the underlying cause of his conditions. The alternative was pretty grim; if his health did not improve then he would be become insulin dependent.

Over the next 6 months, we began addressing Ray’s diet and exercise habits. Remember that Type 2 diabetes is characterized by insulin resistance. In simple terms, this means the body can not control blood sugar levels and has major problems metabolizing glucose normally. Despite being directly related to diet, we don’t seem to focus on this aspect enough; many diabetics unfortunately don’t understand how to eat for their condition. The first switch was to a real food diet, with less starchy and sugary carbohydrates and some more protein and good fats to stabilize blood sugar levels. In addition, Ray began exercising consistently; walking every single day, sometimes up to 12km at a time. 6 months on, back in his GP’s office, he was bar ely recognizable and needless to say, his Doctor was impressed. His medication was reduced as all of his health markers had improved.

The journey continued for another 18 months and still continues today. Ray has learnt through close self monitoring which foods he is able to enjoy abundantly and what he really needs to stay away from. We have more recently adopted a ‘low carbohydrate, higher healthy fat’ diet and all health markers continue to improve. With the use of some concentrated nutritional medicine supplements alongside his current medication his blood sugar readings are still coming down. His Doctor fully supports his desire to come off Metformin as he is now managing his condition with diet and lifestyle. His current dosages of Metformin are at the absolute minimum and in coming weeks he will be off this altogether. His weight loss to date is over 30kg, he engages in hot yoga, brisk walking and some strength training for exercise and in June he will summit Mt Kenya in Africa.

The point of this post is to show you that a diagnosis of diabetes (or similar) is not a sentence. Its an indication that something isn’t working right and its time to re-evaluate. Medication has its place of course and is critically important. However, one must absolutely look beyond managing symptoms and also address the underlying cause. According to the Diabetes Australia website, “up to 58% of cases of type 2 can be prevented and we know that good blood glucose control and maintaining a healthy lifestyle can significantly improve the complications associated with diabetes.” If you or someone you know suffers from this condition and they are in need of some assistance to manage it long term, take a look at my Work with Me page because I’m committed to reversing the statistics. The risk factors for diabetes should also be noted: impaired glucose tolerance, high fasting blood glucose, overweight, belly fat, high blood pressure, lack of exercise, smoking, PCOS or PCO (females), high cholesterol and a poor diet in general. Prevention is better than cure in my view and its never to late to improve your health.

SPORT NUTRITION, SUGAR

Sugar: Its Place In Sport

Arlie Miguel Mar 23, 2015Jan 17, 2019 Leave a comment

Attend any athletic event these days and there is one thing that is present in more liberal numbers than sweaty athletes themselves; GELS! These sugary little ‘life savers’ seem to have no end of uses- it’s fairly normal to see athletes down 1 or 2 before the race, several during the race at regular intervals and then polish one off at the end… with a Powerade to accompany it! I am both an observer and a casual competitor at such events and as a Nutritionist, I struggle no end with this concept. Consider a marathon or an Olympic distance triathlon; both are pro inflammatory in their own right and induce a great deal of physiological stress on the body. So why is it that in the last 30 – 40 years our fuelling strategies have evolved around the use of sports drinks, gels, energy bars and the overall concept of carb loading? This results in copious amounts of refined sugar, added sodium, flavours, preservatives, wheat and gluten being ingested, all of which further contribute to inflammation and are seriously damaging to our health.

In 1945, Willie Honeman (American cycling champion) remarked on the topic of race nutrition; ‘eat whatever foods appeal to you, but be sure they are of good quality and fresh. Avoid too many starchy foods, such as bread, potatoes, pies, pastries etc. Eat plenty of green and cooked vegetables.’ Fast forward to 1996 and the advice was very different; ‘Carbohydrate supplementation is essential to meet the needs of heavy training. Greater portions of pasta, potatoes and breads can help, but many athletes prefer concentrated carbohydrates found in high-carbohydrate drinks’ (Burke, E. Berning, J. 1996). And now, in 2015, you’re probably feeling a bit lonely if you are not following some particular diet. Determined to maintain an open mind and acknowledge that we are all still individuals, last year I began working closely with 14 open minded athletes who were keen to fine tune their nutrition to benefit their performance, but also improve their overall health. This was a 10 week self-directed study that culminated in the participant’s completion of the Tarawera Ultra Marathon; a moderately hilly and technical trail run held in New Zealand across distances of 60km, 85km and 100km. Whilst there were individual differences in diet accounting for people’s own taste preferences as well as their physiology, all participants had to eat only real and whole foods from high quality sources (i.e. no processed sources) as part of their everyday diet and whilst training and competing (obviously allowing for a 90/10 approach). As a result, the macrsonutrient ratio was different from a standard Australian diet; all participants observed an overall drop in carbohydrate intake and a significant increase in dietary fats (only full fat sources were recommended). Some participants did choose to experiment with nutritional ketosis. Here are some of the stand out observations noted during this process:

Those that experimented with nutritional ketosis (male only) very quickly adapted (within 2 weeks) and returned to peak performance in this short time. They noted more stable energy levels and were relieved of digestive discomfort during longer training and events.
Of the females who participated, 5 were at optimal body composition already whilst 3 had heavier builds. All 3 of these women experienced some degree of weight loss (3kg each on average) and a drop in measurements with one losing 6cm off her waist (note: this drop was also accompanied by a reduction in training volume and an increase in daily calorie consumption).
All participants reported more steady energy levels and better recovery. Finally, the most talked about benefit was the ability to simply ‘run longer and fuel less’ with more stable performance overall.
At the completion of my time with these participants, all of them indicated that they would be continuing with their new lifestyle because of the benefits they had seen both in life and in sport. Of course, this is just 1 study, on a very small sample size over a relatively short period of time. But in reality, no study is ever going to be able to isolate diet in terms of nutritional performance and longevity over a lifetime as well as answer all of the questions that we as health professionals and athletes are asking. Many athletes are still struggling with weight management, digestive dysfunction, unstable energy levels, hyper and hypoglycaemia, bonking, excessing injuries and poor recovery. Furthermore, we now see many people coming into the sport of running, cycling or triathlon because they are recommended to start an exercise program due to a health condition; commonly diabetes, obesity or metabolic syndrome. How do we balance the recommendations of the Australian Institute of Sport, who claim that 90g/hour of carbohydrates during long distance events is ideal (source: http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much, 2015), yet the World Health Organisation (WHO) has reduced its recommended daily sugar intake to 6 teaspoons (24 grams) for adults? Add to this the hefty evidence that excessive sugar is downright dangerous to our health. The answer, I believe lies with the foods that we have been consuming for many thousands of years; minimally processed nutrient dense whole food sources. The macronutrient ratio may vary from person to person, but it should always include a variety of natural fats whilst limiting pro inflammatory, highly refined carbohydrates. Whether you are an esteemed athlete or a newbie to your sport, getting your nutrition right could make the difference between a lifetime of healthy movement and a ‘yo-yo’ journey as far as performance, injury and overall health markers are concerned. My upcoming seminar will delve into these topics in greater detail. It may help health practitioners to better support their patients who are involved in heavy exercise programs. I will discuss ways to strip nutrition back to basics and then determine the best fuelling on an individual basis. And now back on the topic of sports drinks… Powerade is a sports drink manufactured and marketed by Coca-Cola. Gatorade is owned by PepsiCo. I rest my case J.

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Author Archives: Arlie Miguel

Treating The Drivers Of A Condition