B1 November 20–26, 2015
Unusual, Healthy Thanksgiving Recipes
on B4
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Raw versus cooked—they look different and that’s not all.
Labels tell you how many calories a food contains. But how many calories your body absorbs depends on how the food is processed. UNKNOW
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Why Most
FOOD LABELS Are Wrong About Calories By Richard Wrangham & Rachel Carmody
F
ood labels seem to provide all the information a thoughtful consumer needs, so counting calories should be simple. But things get tricky because food labels tell only half the story.
The effects of eating processed food can be big. If you eat your food raw, you will tend to lose weight. If you eat the same food cooked, you will tend to gain weight. Same calories, different outcome. For our ancestors, it could have meant the difference between life and death. Hundreds of thousands of years ago, when early humans learned to cook, they were able to access more energy in whatever they ate. The extra energy allowed them to develop big brains, have babies faster, and travel more efficiently. Without cooking, we would not be human.
A calorie is a measure of usable energy. Food labels say how many calories a food contains. But what they don’t say is that how many calories you actually get out of your food depends on how highly processed it is.
More Processed Foods Are Digested More Completely Animal experiments show that processing affects calorie gain whether the energy source is carbohydrate, protein, or lipid (fats and oils). In every case, more processed foods give an eater more energy. Take carbohydrates, which provide more than half of the world’s calories. Their energy is often packaged in starch grains, dense packets of glucose that are digested mainly in your small intestine.
Processed Food Makes You Fatter Food-processing includes cooking, blending, and mashing, or using refined instead of unrefined flour. It can be done by the food industry before you buy, or in your home when you prepare a meal.
For decades there have been calls by distinguished committees and institutions to reform our caloriecounting system.
If you eat a starchy food raw, up to half the starch grains pass through the small intestine entirely undigested. Your body gets twothirds or less of the total calories available in the food. The rest might be used by bacteria in your colon, or might even be passed out whole. Even among cooked foods, digestibility varies. Starch becomes more resistant to digestion when it is allowed to cool and sit after being cooked because it crystallizes into structures that digestive enzymes cannot easily break down. So stale foods like day-old cooked spaghetti, or cold toast, will give you fewer calories than the same foods eaten piping hot, even though technically they contain the same amount of stored energy. Softer Foods Are Calorie-Saving Highly processed foods are not only more digestible; they tend to be softer, requiring the body to expend less energy during digestion. Researchers fed rats two kinds of laboratory chow. One kind was solid pellets, the type normally given to lab animals.
See Food Labels on B7
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November 20–26, 2015 TheEpochTimes.com/EpochFit
One Doctor’s Prescription for Back Pain
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Good posture and strong bracing muscles By Conan Milner | Epoch Times Staff Americans spend about $86 billion a year to treat back and neck pain, but lasting relief can be elusive. According to sports-medicine and pain-management specialist Dr. Sean Wheeler, this is because the conventional approach is missing a major piece of the puzzle. In his is new book “Uprise: Back Pain Liberation by Tuning Your Body Guitar” Wheeler says working toward strength and stability makes all the difference in recovery and prevention. After Wheeler treats his patients’ pain, he has them practice a special type of exercise that targets what he calls the bracing muscles. Most of us are familiar with our action muscles, which are designed for motion. They flex and stretch and grow when we exercise them. Bracing muscles are just the opposite. They don’t move. They support the weight of our body and keep it steady. Just like action muscles, bracing muscles are found all over the body, but they’re much harder to feel. Wheeler describes the bracing muscles as “muscles that contract before motion.” “When your brain tells you to tap your foot, the bracing muscles will fire or contract milliseconds before any muscle in your leg or foot. When you turn your head or snap your fingers—assuming you don’t have back pain—the same bracing muscle will contract just prior to the motion. It is not conscious and therefore, difficult to control.” To acquire healthy bracing muscles, the goal isn’t tone but blood supply. According to Wheeler, the better the blood supply, the stronger the bracing muscles and the more stable the back. Years of poor posture and smoking can seriously diminish or even cut off blood supply to the bracing muscles, and once they weaken, it can be very difficult to restore their strength. While action muscles show noticeable improvement after a few weeks of training, Wheeler says patients must work on bracing muscles for at least six months before they can
Patients must work on bracing muscles for at least six months before they can expect to see a difference in their strength and stability.
expect to see a difference in their strength and stability. Simply isolating the bracing muscles to exercise them in the first place is a challenge, but a physical therapist can show you how. To test your bracing muscle strength, simply stand up straight. When you’re standing with your back in proper alignment—belly slightly tucked in, ears above your shoulders, both feet equally distributing your weight—only your bracing muscles are engaged. You may be able to maintain a few minutes or even a few hours of good posture, but few adults have the bracing muscle strength to stand up straight all day. When bracing muscles get tired, we slouch or shift weight to one side. That’s when compensating action muscles take over. As this compensation pattern becomes a habit, flexibility diminishes. Action muscles become chronically tense because they’re working overtime at a job they were never designed to do long term. Meanwhile, bracing muscles atrophy because action muscles are doing all the work. Our bodies may get away with this for years, but such patterns leave us increasingly vulnerable to injury. How to Strengthen Bracing Muscles Wheeler breaks down the process of strengthening the bracing muscles into three stages. He had created an app that would go off randomly every 10–20 minutes to remind people to check their posture, but it proved unpopular, and people didn’t follow through although the steps were simple enough.
“Step one was just sitting up straight. You had to go a week at 80 percent of the day to go on to step two. Most people did horrible for one to two days, and after that, something clicked, and they were good. It took most people about nine days to get through step one. “Step two was keeping your belly slightly drawn in. Most people in step two started cheating. Nobody was doing it. Nobody. Getting that belly in and that pelvis rotating under you is hard because it is an enduring muscle. “Step three was getting your ears over your shoulders. And not a single person who ever did the app ever made it through step three. Most of the people started cheating at three months of step two because you just get frustrated being told over and over again that you’re no good at it.” Wheeler said that your best bet is to work with a physical therapist who understands these muscles and can help you. However, you’ll still have to work hard at it. “People have to be committed. This isn’t easy,” he said. “I don’t think it’s an unreasonable expectation to say, ‘I’m going to be 80, and I’m going to be very flexible. I’m going to have no arthritis’ because arthritis is just the body’s way of trying to stabilize you. Why can’t your posture be good forever? Why can’t you be flexible and mobile? You can create situations where you don’t get knee or hip arthritis.”
Standing up straight is a lot harder than you might think.
To read the entire article, see ept.ms/BackPainLiberation DIONISVERO/ISTOCK
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Simple DIY Rose Water By Marieke Vos Epoch Times Staff It’s rose water season! Can you get your hands on some fragrant rose petals? If yes, then you can make some amazing rose water that you can use as perfume or the magic ingredient in nougat, baklava, Portugal cake, or any other European pre-vanilla-era recipe. We collected our petals from roses in our local park where we simply collected some fallen petals. The ancient Persians, Greeks, and Romans used rose water in their kitchens, for rituals, and in cosmetics. Here’s how to make rose water in six easy steps: 1. Separate the petals and remove green leaves, bugs, and the like. 2. Place the petals in a pan in with 1 inch of water.
SMALLER IS BETTER
3. Place a heat-resistant bowl on top of the petals. 4. Place a lid on top of the pan and fill it with ice cubes. For some pots, it may work better with the lid upside down. 5. Set the pan on the stove and simmer until the ice cubes melt. 6. Carefully remove the lid so none of the melt water spills in, and collect your rose water from the bowl. How This Works. The rose essence disperses in the boiling water, which then vaporizes, rises, and liquefies again when it hits the cold lid. Then the rose water droplets fall into the bowl. And just in case you were wondering what Portugal cake is, it’s a dessert made with almond flour, eggs, and rose water, and was The Cake in the Western world before white flour and vanilla became fashionable.
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EXPLORE THE SECRET WORLD INSIDE YOU
Attention New Yorkers who want better hearing, your next stop is...
In what ways can your microbiome be its own organ? Is it possible that the bacteria in your gut play a role in your mental health? Explore these questions and more at the The Secret World Inside You. At the exhibit, you’ll also learn how the microbiome affects problems including allergies, asthma, and obesity.
Adventures & Events
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DAY-AFTER-THANKSGIVING HIKE Instead of the joining the hectic shopping rush, soak in the serenity of the woods with the 12th annual-day-after Thanksgiving hike in Staten Island. This hike is over 2.5 hours and is moderately paced. Ages 10 and up only. Dress for hiking and the weather. Registration required.
Mary Doyle, M.A., CCC-A, F-AAA Audiologist
www.hearusa.com
Friday, Nov. 27 10 a.m.–1 p.m. Greenbelt Nature Center 700 Rockland Ave., Staten Island Free SIGreenBelt.org
© 2015 HearUSA, All Rights Reserved.
HYDRODISSECTION A Holistic Treatment Without Drugs Or Surgery
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Come join yoga and dance classes and the fun of a holistic bazaar. Bring your friends and family. Saturday, Nov. 21, 4:30 p.m.–8:30 p.m. The Yoga Collective 135 W. 29th St., Suite 603 Free YogaCollectiveNYC.com/classes
Compiled by Tatiana Tobar-Darzi Ramandi Epoch Times Staff
PAIN IN LESS THAN AN HOUR When a nerve is compressed by its surrounding tissue, whether through overuse, injury or age, it can cause chronic pain that may include numbness and tingling. Using ultrasound technology, Dr. Kulick is able to target the exact point of compression and relieve the pinched nerve without surgery or medications. This procedure can allow you to have a pain free lifestyle!
Planning a healthy event or activity? Let us know at NYC_Health@ EpochTimes.com
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Patients receive an independent medical evaluation from the doctor, an analysis of their pain syndromes and a treatment solution tailored to individual needs.
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A: In classical Chinese medicine, hair loss is thought to be associated with the diminishing of our essence or what can be thought of as our ability to stay vibrant into old age. The whole of classical Chinese medicine can be thought of as an attempt to preserve this ability as we age. This is done through dietary and herbal strategies, spiritual practices, regular acupuncture treatments, and internal cultivation practices.
Neck problems Carpal Tunnel Syndrome Cubital Tunnel Syndrome Pain radiating down the arm or leg
Nerve hydrodissection is an outpatient procedure, usually taking less than an hour. A simple injection
B4
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November 20–26, 2015 TheEpochTimes.com/EpochFit
Healthy & Unusual Thanksgiving Fare
Pumpkin Pie Tamales By Derek Markham
Want pumpkin but not in a pie? Looking for a vegan entrée that’s not Tofurky? Give these unusual recipes a try. Sweet Vegan Pumpkin Cream ‘Cheese’ MARIHA-KITCHEN/ISTOCK
Making your own pumpkin purée is easier than you’d expect.
By Andrea Nakayama This pumpkin cream “cheese” was inspired by a Thanksgiving pie I made several years ago. I came home and tweaked that recipe a bit, lost the crust, and voila, we’ve found a new family favorite. We’ll eat it on buckwheat date-pecan quick bread, flax crackers, and all by itself, sliver-bysliver, until only the tiniest morsel is left in the dish in the fridge. I know what I’m having for my afternoon snack! Pumpkins and winter squashes are best eaten when fully ripe. Yet it’s the younger and smaller gourds that will have the sweetest flavor. That taste is earthy and rich and nutritionally fibrous. The health benefits of pumpkin include these: Pumpkins are a great source of carotene—one of our major antioxidants that helps to protect us against certain kinds of cancer (particularly lung cancer), as well as heart disease. Diets rich in carotene—like that found in orange-fleshed pumpkins—also offer protection against the development of diabetes. Pumpkins in particular are helpful in the body’s management of blood sugar metabolism and beneficial for the health of the pan-
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creas, where our blood sugar regulating insulin is produced. Pumpkin provides some good vitamins and minerals, including these: • Vitamin C • Several B vitamins, including B1, B6, folic acid, and niacin • Potassium • Dietary fiber • Pro-vitamin A carotenes
As we close in on Thanksgiving, the markets are already flooded with pumpkin foods and pumpkin recipes, not the least of which is the standard pumpkin pie that we’ve all come to expect as a fall holiday food (and which some of us would gladly eat all year round). But if conventional pumpkin recipes leave you feeling a bit “plain” in the kitchen, and you’d like to add a southwestern twist to your seasonal pumpkin dishes, you might try your hand at making these pumpkin pie tamales, courtesy of IMUSA, a leader in Hispanic cookware. The following recipe takes traditional Mexican masa tamales and adds a number of favorite fall ingredients to it, such as ginger, nutmeg, raisins, and of course pumpkin, delivering a sweet side dish that’s bound to be a favorite of anyone who gets their hands on one. Derek Markham is the founder of NaturalPapa.com, where this article was originally published.
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Pumpkins are helpful in the relief of bronchial asthma. They promote the health of the lungs and throat as well. In fact, in European folk medicine, pumpkin is acknowledged as a potent remedy in the treatment of respiratory and digestive ailments. With a career born of a personal family health crisis, award-winning functional nutritionist and educator Andrea Nakayama takes the idea of food as personalized medicine beyond a clinical practice. Her online programs at ReplenishPDX. com and HolisticNutritionLab.com guide her clients in taking ownership over their health. Info@ReplenishPDX.com
RECIPE PUMPKIN CREAM ‘CHEESE’ • 1 1/2 cups raw cashews, soaked one to three hours • 1 1/2 cups puréed, cooked pumpkin (directions below) • 1/2 cup full-fat coconut milk (choose a BPA-free option) • 1/2 cup gently melted coconut butter (Artisana brand or Nutiva Coconut Manna) • 30 drops liquid stevia, vanilla flavored, or 3 tablespoons raw honey • 2 tablespoons liquid vanilla • 1/8 teaspoon salt • 3 teaspoons cinnamon • 1/4 teaspoon ground clove • 1/4 teaspoon ground nutmeg
before pouring the mixture from the food processor. When the mixture meets your taste requirements, pour or spoon the contents of the bowl into a rectangular glass container in which you can store the cream “cheese.” Allow the “cheese” to set in the fridge for at least two hours before slicing. You can store it covered there for up to four days. (Ours didn’t last so long!)
Make Your Own Pumpkin Purée It’s easier than you think. And the pumpkins and winter squashes are plentiful throughout fall and winter. Look for a small (and sweet!) sugar pumpkin. Acorn or kabocha squash work well too. With a sharp knife, cut the pumpkin or squash in half. Continue to cut those halves into half along the ribs into wedges, until you have eight wedges. Scrape out all the pulp from the pumpkin’s cavity.
DIRECTIONS
Remove the outer skin with a vegetable peeler.
Drain the soaked cashews, discarding the water. Place the nuts into a food processor and process them until a butter forms.
Boil or steam slices until the flesh turns bright orange and soft— about 20 minutes. (You can prick with a fork to test its doneness.)
Add the remaining ingredients to the processor and process until the mixture is smooth and creamy. Taste to be sure that it meets your tastebuds.
When soft, remove the slices or chunks with a set of tongs. Let cool to room temperature.
Since all pumpkins will be of varying degrees of sweetness, you’ll want to be sure that you’ve satisfied your taste buds
Scoop out the soft flesh (from the shell). Blend or purée in a food processor until smooth.
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November 20–26, 2015 TheEpochTimes.com/EpochFit
Bleeding Gums?
RECIPE PUMPKIN PIE TAMALES Makes: 40–60 • 40–60 dried corn husks • 7 cups masa harina (corn flour) • 3 cups packed brown sugar (or alternative sweetener of your choice) • 2 teaspoons cinnamon • 2 teaspoons salt • 1 teaspoon ground cloves • 1 teaspoon ground nutmeg • Two 29-ounce cans of pumpkin puree (or cook your own pie pumpkins) • 4 sticks of butter, melted (or vegan equivalent) • 2 cups of warm milk (or coconut or soymilk) • 2 cups of walnuts, chopped • Two 3/8 cups (12 ounces) raisins
DIRECTIONS Fill a large bowl with warm water and soak corn husks until softened, about 30 minutes.
In an extra-large bowl, add masa harina and the rest of the dry ingredients. Mix together, making sure that all of the clumps are broken up with your fingers. Then add all of the wet ingredients, and once again, use your hands to mix the corn flour. Add more water as needed until you achieve the consistency of peanut butter. Fold in the walnuts and raisins. Assemble the tamales by using a rubber spatula to spread 1/2 cup to 1 cup of dough mixture onto the corn husk, depending on the size of the corn husk. The spread should cover about two-thirds of the husk, away from the pointed end, making sure you leave some space on each side to fold.
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Gently fold one side of the corn husk to the other end and fold up the pointed end across. Lay each tamale fold-side down. There should be an open end to each tamale.
• 4.5
Once the tamales are folded, fill a steamer with water just below the fill line and place the steam tray on the rack. Carefully place each tamale standing up on the steam tray without overloading it, and bring water to a simmer. Steam with the lid on for 90 minutes. Remove each tamale with tongs and let rest for a few minutes before serving it as a sweet side dish.
12875116/ISTOCK
Jackfruit is the world’s largest fruit, so needless to say, you probably won’t need a whole one.
WOW THE VEGETARIANS AT YOUR TABLE
Jackfruit, the Delicious Meat Substitute By Deborah Mitchell Jackfruit (Artocarpus heterophyllus), also known as jack tree or sometimes simply jack, doesn’t win any prizes for being cute or convenient to eat, but it’s sure winning praises among vegan and vegetarians as a tasty meat alternative. Jackfruit is the world’s largest tree fruit, with some of them weighing in at 80 to 100 pounds and measuring more than three feet in length. The people who harvest these South and Southeast Asian native fruits have a challenge since these fruits must be picked from the branches or tree trunks. Those that fall to the ground generally are overripe and not useful. These gigantic fruits are covered with tightly gathered, green protrusions that begin to turn brown when the fruit is ready for eating. Once you cut through the rind, you reach the seeds and the sweet pulp, whose taste has been described as mango-like, pear-like, and peachy, while the texture can be stringy or even gooey. The aroma has been called pineapple- and banana-like. Depending on the variety of jackfruit you get, the pulp may be slightly crunchy or soft. In countries where jackfruit is grown, such as Bangladesh, India, Indonesia, Jamaica, and Vietnam, the fruit is enjoyed in a variety of ways—mashed, dried, roasted, added to soup, or used to make juices, jams, and even ice cream. The seeds can be roasted like chestnuts, boiled, or ground into flour. Where to Buy Chances are you won’t find jackfruit at your neighborhood major grocery chain. However, fresh jackfruit can be found in some Asian and Caribbean stores and markets throughout North America. The introduction of two new lines of marinated jackfruit meat-substitute products join bottled, canned, and dried jackfruit items, which you can purchase online as well as off, depending on your location. The meat substitutes may be of particular interest to anyone looking for alternatives to animal products. I find it curious that these jackfruit products are promoted as meat alternatives since they are not great sources of pro-
tein, yet they do have a “pulled beef” kind of texture that makes them adaptable for many recipes and a refreshing change from tofu, seitan, tempeh, and textured vegetable protein. Nutrition How does jackfruit score on nutritional value? One cup of fruit provides 155 calories, 0 grams fat, 3 grams fiber, 2 grams of protein, and the following Percent Daily Values: vitamin C (18 percent), iron (6 percent), calcium (6 percent), riboflavin (11 percent), magnesium (15 percent), potassium (14 percent), copper (15 percent), and manganese (16 percent). Sustainable On another note, jackfruit may prove important for parts of the world faced with food insecurity, given its good nutritional value and low maintenance for production. Once a tree begins to bear fruit (which can take five to seven years), it can provide up to 200 fruits per year. The trees are perennials, so they don’t require replanting, and they are hardy, requiring little care.
Deborah Mitchell is a freelance health writer who is passionate about animals and the environment. She has authored, co-authored, and written more than 50 books and thousands of articles on a wide range of topics. This article was originally published on NaturallySavvy.com
THANKSGIVING
JACKFRUIT ENTREE IDEAS
• Roast with BBQ sauce and load on sweet potatoes. • Make into “bacon” sliders with kimchee. • Use as the star ingredient in vegan crab cakes. • Add jackfruit in place of pork or chicken in your favorite tamale recipe.
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Don’t Let Your Heart Skip a Beat Tell us how you feel about Epoch Times. Visit the website below and fill out the Epoch Times Health & Fitness Survey! You can help us bring you even more great content.
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How to Build Muscles 5 Steps to Success By Mike Wines Do you want to build a wide back and a set of sleeve busting arms? Turns out most men never reach their muscle goals because they don’t understand the synergistic relationship between each of the components in this anabolic process. Here is a a simple 5-step system which will put you on the right track. 1. Caloric Surplus Nutrition is only as complicated as you want to make it, so be careful of not seeing the proverbial ‘forest through the trees’. If you’re the type who constantly over-analyzes every detail, then there’s a pretty good chance you’re going to have a tough time making progress. Everyone talks about fad diets (I’m looking at you keto and paleo), macro percentages, or essential supplementation, but at the end of the day, your goals can only be accomplished by understanding caloric balance. You will only gain weight when you eat more calories than you burn—likewise, you will only lose weight when you consume less than you burn. Now obviously, this is a very simplistic description of what’s going within your body, but you need to realize and accept this before anything else. It’s not about specific foods, nutrient timing, meal frequency, or any of the other fancy jargon that supplement companies push. In the end, it always comes down to calories as you can’t escape the first law of thermodynamics and you most certainly can’t outwork it. Can you add muscle mass without maintaining a huge caloric excess? Of course. However, the main caveat here is that maximizing muscle growth is best accomplished in a caloric surplus. So, how do you go about achieving a surplus? Track what you eat for two weeks using a simple calorie calculator such as MyFitnessPal. During this time, monitor your weight as well. Increasing? Good, shoot for roughly 0.75-1 pounds per week if you’re fairly new to training. If you’re more advanced, then 0.5 pounds per week is a better goal. If things aren’t moving in the right direction, add an additional 300-400 calories daily and see how your body responds over the next week.
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Squats Hinges Pushes Pulls Lunges Carries Sprints Throws
No one ever got huge from 3 sets of 10 on lateral raises, leg extensions, and sit-ups. Learn to love squats, dips, deadlifts, chin-ups, presses, and rowing variations. Simplicity and enjoyment is the name of the game when it comes to long term adherence. However, don’t think you’ll be able to back squat on Day 1. Not only that, age is a major consideration as well—younger guys can handle quite a bit more when it comes to training stimuli. If you can’t back squat or do a conventional deadlift due to pain, then it may be time to look into other variations or workout routines that are possible with the available equipment. Maintain the pattern, work around the pain.
4. Nail Down Your Nutrition If you’ve read anything in the fitness world lately, then I’m sure you’re well aware of the IIFYM (if it fits your macros) movement. I’m all for a DCA (discretionary caloric allowance) but we must remember that nutrition is about quantity (calories) and quality (nutrient density). Of course, there is always a time for moderation and enjoying yourself in social situations, the vast majority of your nutritional choices should be based upon whole foods that are conducive to proper digestion and adequate energy while allowing you to simultaneously meet your muscle gain goals. 5. Adequate Recovery If you’re going to screw anything up, this will be it. In our society, we tend to glorify sleep deprivation, high stress levels, and excessive caeine intake. It’s no wonder we have a nation of zombies struggling to keep their eyes open while staying glued to their phones. You should consider these two categories when it comes to recovery:
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3. Smart Programming The vast majority of individuals in the gym don’t know how to create a fitness program for themselves. Not only that, those who write their own programs tend to default to personal biases and individual strengths. Love to bench but hate squatting? There’s a pretty good chance you’re just not good at squatting and don’t like it because it’s hard. We love to do the things we’re good at; that’s human nature. However, if you want to be a well-rounded individual, then face your weaknesses head on by addressing them in your programming.
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2. Compound Movements Cool your jets hombre, there’s a time and place for curls in the squat rack, however the nuts and bolts of your training should revolve around these main motor patterns:
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• Active: Low intensity activity, soft tissue work, hydrotherapy, etc. • Passive: Complete rest (i.e. sleep) Mike Wines is a strength and conditioning coach, and content editor for Muscle & Strength. He received his B.S. in exercise science from the University of South Carolina. He provides programming and movement based solutions to match each individual’s goals. You can also follow him on Facebook.
Active recovery can be more beneficial than passive recovery if you understand how to utilize it eectively and you don’t overdo. However, most neglect both categories and as such they eventually suer one of two fates: a plateau or injury. You can only train as hard as you can recover.
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@EpochFit
November 20–26, 2015 TheEpochTimes.com/EpochFit TANIALERRO/ISTOCK
EPOCH FIT
HEALTH & FITNESS DIRECTORY Discover distinguished local establishments with great reviews.
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CHIROPRACTIC HEALTH CONCEPTS
We should reject soft white bread in favor of rough whole wheat breads, processed cheese in favor of natural cheese.
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Why Most
FOOD LABELS Are Wrong About Calories Food Labels continued from B1 The other differed only by containing more air: The pellets were like puffed breakfast cereal. Rats eating the solid and puffed pellets ate the same weight of food and the same number of counted calories, and they exercised the same amount as each other. But the rats eating the puffed pellets grew heavier and had 30 percent more body fat than their counterparts eating regular chow. The reason why the puffed-pellet-eaters gained more energy is that their guts didn’t have to work so hard: Puffed pellets take less physical effort to break down. When rats eat, their body temperature rises due to the work of digestion. A meal of puffed pellets leads to less rise in body temperature than the same meal of solid pellets. Because the puffed pellets require less energy to digest, they lead to greater weight gain and more fat. Our bodies work the same way. They do less work when eating foods that have been softened by cooking, mashed, or aerated. Think about that when you sit down to a holiday meal or dine in a fine restaurant. Our favorite foods have been so lovingly prepared that they melt in the mouth and slide down our throats with barely any need for chewing. No wonder we adore them. Our preference is nature’s way of keeping as much as possible of these precious calories. Why Food Labels Don’t Tell the Full Story Unfortunately, of course, in today’s overfed and under-exercised populations, nature’s way is not the best way. If we want to lose weight, we should challenge our instinctive desires. We should reject soft white bread in favor of rough whole wheat breads, processed cheese in favor of natural cheese, cooked vegetables in favor of raw vegetables. And to do so would be much easier if our food labels gave us some advice about how many calories we would save by eating less-processed food. So why are our nutritionist advisers mute on the topic? For decades, there have been calls by distinguished committees and institutions to reform our calorie-counting system. But the calls for
change have failed. The problem is a shortage of information. Researchers find it hard to predict precisely how many extra calories will be gained when our food is more highly processed. By contrast, they find it easy to show that if a food is digested completely, it will yield a specific number of calories. Our food labeling therefore faces a choice between two systems, neither of which is satisfactory. The first gives a precise number of calories but takes no account of the known effects of food-processing, and therefore mismeasures what our bodies are actually harvesting from the food. The second would take account of food-processing, but without any precise numbers. Faced by this difficult choice, every country has opted to ignore the effect of processing, and the result is that consumers are confused. Labels provide a number that likely overestimates the calories available in unprocessed foods. Food labels ignore the costs of the digestive process—losses to bacteria and energy spent digesting. The costs are lower for processed items, so the amount of overestimation on their labels is less. Time for a Change? Given the importance of counting calories correctly, it’s time to reopen the discussion. One idea would develop a “traffic-light” system on food labels, alerting consumers to foods that are highly processed (red dots), lightly processed (green dots), or in-between (amber dots). Public health demands more education on the effects of how we prepare our food on our individual weight gain. Calorie-counting is too important to allow a system that is clearly limited to be the best on offer. We need a major scientific effort to produce adequate numbers on the effects of food-processing. Richard Wrangham is a professor of biological anthropology at Harvard University and Rachel Carmody is a visiting fellow in human evolutionary biology at Harvard University. This article was originally published on TheConversation.com
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@EpochFit
November 20–26, 2015 TheEpochTimes.com/EpochFit GPOINTSTUDIO/ISTOCK
SECRETS OF KOREAN MEDICINE
The Skin Is the Mirror of the Lungs How clean is your mirror?
COURTESY OF DR. SEO HYO-SEOK
Part 4 By Dr. Seo Hyo-seok
Most people don’t realize that the roots of skin problems lie in the lungs.
The appearance of the skin, is one of the foremost criteria of beauty and throughout the entire history of mankind in both the East and West women have persisted in their efforts to become more beautiful by caring for their skin. Today there has been rapid advancement in Dr. Seo Hyo-seok functional cosmetics, plastic surgery, and various medical skin care devices. The anti-aging industry aimed at slowing the aging process and maintaining youthful skin is currently growing rapidly at the rate of 11 percent per year. Moreover, the medical skincare device market is expected to grow at the rate of 7.4 percent per year until 2017. Many women are willing to pay high prices for the hope of firm, silky-smooth skin and as part of their daily skin care routines, use expensive cosmetics that block UV rays, whiten, regenerate, and reduce wrinkles. Many women also undergo procedures like filler injections, Botox, face lifts, fat grafts, cosmetic surgery, and even hormonal and stem cell injections in the name of beauty. The abundance of these products and procedures clearly reflects the desire human beings have to look youthful as we age, but they are mostly superficial and don’t help restore the systems that make the skin glow with vitality.
when you take a little bit deeper look into the principles of Korean medicine. Cause Versus Manifestation When there is a problem in the body, it will manifest outwardly. Symptoms that manifest on the skin indicate problems beneath and thus are the ‘results’ rather than ‘causes’ of the problem. So it is necessary to remove the ‘causes’ in order to eradicate the problem at its root. An important fact is that areas of manifestation differ depending on the part of the body where the problem occurs. In Oriental medicine the lungs are one of the five major organs and the skin is the body part that
Since the symptoms of skin diseases are highly visible, people have the tendency to quickly resort to drugs and ointments in order to get rid of them as fast as possible.
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True Alleviation If you are or know a person who is caught in such a cycle, the story of Rachel Kim (an alias) will interest you. Kim, a resident of New Jersey, had a lung condition called bronchiectasis (or bronchiectasia), which is characterized by a persistent cough with excess phlegm. When she came to me she was vomiting blood and phlegm several times a day. I recommended cleansing her lungs with herbal medicine and she diligently followed my instructions. The frequency of her coughing up phlegm began to gradually decrease and after eight months there was no more blood. Moreover, she obtained an unexpected benefit. Although she only intended to cure her lung disease, the appearance of her skin improved remarkably, to the point that her colleagues asked what her skin care secret was. And hers is not an isolated case. I have experienced countless patients in my career whose skin improved when their pulmonary diseases were properly treated. If this connection seems puzzling, you’ll see the reason
Healthy Tonsils for Healthy Skin When lung function is degraded, this will aggravate the tonsils, which are the first line of defense of the body. When the tonsils are impaired, an extensive range of pathological germs will be able to infiltrate the body and induce various skin diseases and diseases of the respiratory system. Therefore, reinforcing pulmonary function in order to achieve healthy tonsils is the key. When the tonsils are healthy, healthy lymphocytes (a type of white blood cell) will be produced to fight off harmful germs. Moreover, the immune ability and self-healing ability of the body will be maximized, which will allow the body to fundamentally cure incurable skin diseases like eczema and psoriasis. The Road to Healing Can Be Rough The process and appearance of the skin discarding the toxic substances is extremely diverse. Cleaning is completed after the patient’s skin undergoes various stages including itchiness, scaliness, sores, and discharge from the sores. So there is a need for some measure of endurance by the patient. However, patients should remember that these stages are like a river to be crossed and a mountain to be climbed, not easy to do but beautiful skin waits on the other side. The principles I’ve described above may seem very simple, however, it took me a long time, and much research and clinical observation to realize them. In the course of my work I have seen several tens of thousands of patients suffering from incurable skin diseases be completely cured using them. So I can now say with certainty that it is possible to treat all skin diseases by fully discarding waste under the skin and thus restoring, the health of the lungs. So imagine the complete disappearance of your age spots, acne, eczema, psoriasis, and more after the lungs have been cleaned and the beauty of your skin fully restored. How joyous this would be!
Excessive, repeated stress or irritation to the skin and scalp will affect the lungs. Vicious Cycle of Skin Diseases As the advances in dermatology give women more options in skin care, the number of patients suffering from skin diseases is gradually increasing throughout the world as well. Acne, age spots, and pregnancy related dark patches (chloasma) continue to be unsolved problems for many women, and the pain of chronic skin diseases such as eczema and psoriasis is severe. Since the symptoms of skin diseases are highly visible, people have the tendency to quickly resort to drugs and ointments in order to get rid of them as fast as possible. With many of these treatments, the skin appears to improve almost immediately but after several weeks can become even more aggravated, causing the patient to seek higher doses of the same medications. Higher doses can again produce improvements but symptoms will inevitably recur even more severely. The cycle of temporary alleviation followed by increased aggravation will eventually result in a hopeless situation in which no drug will be effective for the disease.
diseases can be completely cured.
Stress on your skin and scalp affects your lungs.
Dr. Seo Hyo-seok is the director of the Pyunkang Korean Medicine Hospital, which has seven branches in South Korea, one at Stanton University in California, and one in Atlanta. Dr. Seo entered at the top of his class from Kyung Hee University in Korea and after years of research developed the Pyunkang-Hwan herbal formula, which improves immunity by strengthening lung function. It has helped cure over 155,000 patients of various conditions. Find out more at Pyunkang.com Email: Dr.Seo@wwdoctor.com MISFIRE_ASIA
corresponds to them. From this viewpoint, the skin is the mirror that reflects the condition of the lungs so by cleansing the lungs you cleanse the skin. [Editor’s note: Korean medicine draws its foundational principles from Chinese medicine thus we use Oriental medicine when a reference pertains to both.] The lungs ensure harmonious circulation and communication between the internal and external by fully opening tightly closed hair follicles and sweat pores. A large part of this communication is the inhalation of energy with the breath and the discharge of waste with the exhalation. If there is excessive, repeated stress or irritation to the skin and scalp, it will affect the lungs, resulting in degradation of pulmonary function. As I said in Part 3, I believe that although the symptoms of skin diseases are different, they have the same fundamental cause. They manifest due to the accumulation of waste and toxic substances underneath the skin. Since there is only a single cause, there also is a single treatment method. Discharging this waste will cure skin diseases. Opening sweat pores and the follicles of body hair will help this detox process. To open sweat pores, exercising, taking a sauna or steam bath, and bathing the lower body in warm water are effective methods. However, this alone does not cure skin diseases such as eczema and psoriasis, which can only be eliminated when body hair follicles are also fully opened for a prolonged period of time. When the body hair follicles are opened, fatty waste matter can be properly discharged and chronic skin
Breathing fresh air helps clean the lungs.