The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition. Hello, I'm Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, we're going to talk about the natural food controversies, well, are you taking the right amount of vitamin D Should you eat more protein? Well, you find out those answers. And much more on today's show, plus we'll tell you what's happening around town and give you a chance to win a 100 gift card, but first up, it's time to get a little controversial and make you think a little bit about the food we eat, and here to shed some light on this, his board-certified clinical nutritionist, you live in Nias, the nutrition education manager and formulated for now foods is a diplomate, advanced nutritional laboratory assessment, is a professional member of the international and American associations of clinical nutritionists. And is the past president of the American Nutrition Association.

Before we get to today's topic, can you build our audience in on your work and it's mission.

Sure, I'm working with now foods as a product, formulate, a nutrition educator, and I also, because I blog and Twitter and do all those other things, I have kind of a side specialty of trying to set the record straight when there's issues about nutrition or dietary supplements or anything like that, that are not being accurately portrayed in the scientific papers or the media, so you are the watchdog. Basically, I'm both a self-appointed and watch dog, but I've also been awarded by the Natural Products Association and industry Champion Award, which is given to individuals who have done services for the industry above and beyond what's required for commercial success. In other words, I have defended the industry when there's slanted articles or misinterpretations of science, which is not only done by the media, it's done by the scientists themselves, so one of the issues is that often there's drug researchers designing nutrient trials, and they don't understand that nutrients are not novel substances, they're in the food supply, they're in other things you eat, they're in fortified foods, they're even in... Well, they actually affect other nutrients, for example, for the vitamin beta-carotene, a source of vitamin A, you cannot predict from vitamin E, beta-carotene vitamin caps that someone puts in their mouth, you cannot predict their blood levels, if you look at the total intact in their diet, you can... So these nutrients are interactive and are not separate isolated drugs, and when drug researchers do their gold standard studies, which are placebo controls, etcetera, they're giving a single nutrient... I mean, that's a ridiculous way to test a nutrient because for example, you wouldn't take someone off protein or give them only carbs and fat, and I wanna test the effect of protein that way you wouldn't test the effect by giving them only protein and taking away carbs in fat... Yep, that's how they wanna measure, vitamins and minerals and studies, that model works for drugs, it doesn't work for nutrients, that's why we get so many contradictory studies, and there's also a tendency on the part of researchers to trumpet their accomplishments and to act like the 5000 other studies on vitamin E don't count anymore, because there's a new study that seems to contradict us, and when the new study is not able to be replicated for three or four months later and never hit the media, they still think Vitamin E is dangerous when almost every Studies chose, it's not right. It's very old-fashioned too, so you're updating this tool, it's very interesting. Well, we're also interested to hear about your point of view, and I also wanna start talking about dieting, so everybody wants to hear about the dining, especially women were also dieting secrets and what works long-term, so we want to start talking about that right off the bat, sure, there's a few ideas that people should always keep in mind, one is never skip a meal, if you skip meals, your body goes into starvation mode, it tells you that I need to hold on to every calorie, I can't spare any, and it wants to store fat so you have more for later. It will refuse to burn any fat that's in your body, so you have to eat meals, if you skip meals, then you will not grab up your metabolism and you'll actually shut down your metabolism.

Another trick is, at each meal, you need to eat some protein, if you have coffee and a donut, it's not a meal, your body still thinks you're starving, eating protein opens up and revs up your metabolism for a period of some hours afterwards, so having a snack that doesn't include protein does not help the diet am.

Now, we're talking about eating more frequent meals through the day, but not increasing your total calories, so if more of the diet is protein, if the protein is spread out through the day, and if you're getting smaller numbers of calories at any one meal, then you're also not increasing your blood sugar as much during the day, and raising blood sugar is a trigger to your body that you need to store some of that is fat because historically, we're used to hunting and gathering, say, and you will at times get... I'll run into some berries and collect a bunch of areas, Annette, and maybe you'll save someone, bring them back to your tribe, but you're not gonna constantly get them through the year... You get them at a certain time of year, you'll dry them and have them through the winter, but they're not always available with our abundance, people are spiking their blood sugar too much too often to constantly... And that increases our stresses, that increases our insulin resistance where the insulin doesn't work anymore, and the body keep pumping out more insulin, trying to correct that, but of course, all you do is start getting hypoglycemia, the blood sugar starts going up and down, starts the Oyo and and then you don't have energy after in the middle of the afternoon or the middle of the morning anymore, so getting this more constant supply of food in a more balanced way is really the sustainable way, but one other trick you have to eat whole foods, including natural fats, you need to get the natural fiber that makes you feel full, it slows the uptake of these nutrients, and it helps you control the blood sugar at the same time, and if you get the natural fats like the fish oils, the flax oils, the olive oil, your body craves them. If you don't get them, then your body is gonna create fat and you're gonna eat the wrong kinds, and at that point, you're getting a small amount of these healthy fats in the unhealthy types of oils, and your body keeps wanting more and more because you're not getting enough of those healthy fractions, so if you take a good amount of the healthy fractions and that's most of the oil intake other than what's in Whole Foods, then your body doesn't start to have these cravings for these... Paddy foods that aren't good for you. It's trying to get that little fraction that's healthy rather than the bulk of it that's unhealthy.

Can you give me an example of that, like McAdoo? What kind of... Example of foods are you talking about? For sure, even if you eat a processed food like French fries or potato chips, a small fraction of that contains the kind of fats that are in olive oil or is a very small amount, your body knows you need that and is craving that it's used to make cell membranes, it's used for inflammatory control, it's used for farming brain and nerves even, but you're only getting a tiny bit, you're not getting enough, and you're getting too much of this other kind of fat that... Like omega-6 fats typically. That are more pro-inflammatory.

So why are so many of us inflammatory these days, and it's largely because of the type of fat we eat are the wrong kind, the government says We're eating at least a ten to one ratio of omega-6 to omega 3, When historically, we should be eating close to one-to one ratio, the American diet, in fact, in some studies is 167 omega-6 to omega-3 and omega 3, that healthy type of fat in flax oil, fish oil, those kind of things.

So we're creating a pro-inflammatory condition, but we know we're getting a tiny bit of these healthy things in there, our body knows and keeps wanting more, that's why we created these paddy foods 'cause we're not eating the right confess, and so Sushil supplements. We should also have the supplement, but the fish oil, but also incorporate fish and incorporate that... Right, eating the foods is normally preferred, though, there are some cases where that's not true, for example, fish have heavy metals, fish oils don't... The PCBS in a fish oil capsule or solo that you'd have to eat like 1500 capsules to equal the amount that you'd expect in one fish meal.

So you're looking at a dramatic safety difference between eating fish and eating fish oil, fish oil is a more sustainable daily thing, eating fish daily is not recommended even for pregnant women that especially need that kind of oil for the development of their baby.

Right, and I remember that when I was pregnant. So that's a good point, that's a very good point. A few years ago, doctors routinely warned us also against taking high doses of vitamin D, but what is the latest information about taking vitamin D?

If a doctor went into a coma 10 or 15 years ago and woke up today, they would be shocked at the total turnaround in the attitude towards vitamin D in the medical field.

It used to be, don't take vitamin D, It's fat soluble. It's gonna accumulate, it's gonna be harmful. And in fact, there is not one case of death caused by people taking supplements of vitamin D, the levels required would be huge, and the body actually has mechanics to break it down if it gets too high.

What's really showing up is people avoided it, and during the same time, we're told to avoid the sun... Right.

To wear sunscreen, if we're ever gonna go out, so we're not making our own Vitamin D in our skin.

Now, people with darker skin, when your skin tone or you have a darker complexion, that slows the production of vitamin D in your body, so you're not able to make as much yourself because you're not out in the sun without sunscreen, it's not in the diet much unless you're eating fish livers or if you're eating sardines or something, yeah, you'll get some or anchovies, but people who need a slide of a fish are not getting a lot 'cause it's in the liver, you have to eat the whole fish.

So fortified foods is another source, and most of that is dairy products, and many people don't eat dairy products, so again, they're not getting as much.

So how much vitamin D is considered healthy? Well, that's actually changed in the last few months, the Institute of Medicine at the National Academy of... National Institute hell just increased the daily recommendation from 400 International Units daily to 600 units is a 50% increase.

They also doubled the safe upper limit from that, which most people will have no side effects from 2000 to 4000 International Units.

Now, those levels are almost universally being ridiculed as too low, that the original recommendations from the scientific journals, and it was even... The upper limit was originally gonna be 10000, and the last minute this Board dropped it to 4000 and we don't know why...

WoW, and there's been petitions to re-open this because 10000 is not enough to get your toxic levels, supplements today, you're seeing the amounts and multiple vitamins moving up from 200 or 400... I used to 600 or 1000.You're seeing the calcium supplements increasing from 400 to 600 or a 1000, or even some supplements are not giving you between 20010000, so the amount of vitamin D is great, but one other issue with Vitamin D, The insert, the medicine said There's only evidence for its rating at the amount you need based on bone health, if you go to Europe, the European Safety Agency said there's also uses for it in vascular health and other issues that are not recognized by the United States government yet, and you need more vitamin D to achieve those benefits.

So governments on the other side of the Atlantic are recommending it's used for things where you need to get more vitamin D than the US government has recognized, and being very conservative of the Institute of Medicine, which is a quasi-governmental agency, it's creating confusion because they said All you need is this much, but they mean only for bone health, if you really read into it, and for the other benefits, immunity and cardiovascular and even cancer, you need much larger amounts, and you're seeing a lot of experts recommending people take between 1000 and 10000 international units I use per day. And that's very interesting that they've only targeted it for that for bone health, what's the difference between the forms D-2 and D-3?

Well, that's also interesting because there is a movement to say that D3 is the only form people should be using, D2 occurs naturally in plants where their oils, their sterols in their fats are exposed to altify light, and in the same way the sterols in human bodies. Our cholesterol, a type of sterol, is exposed to sunlight in our skin and irradiated and synthesizes vitamin D3 and D3 is also synthesized in fish, and that's why you get it from fish livers, so it's a vitamin that's created synthetically by living creatures, the D-2-D-

2 and D-3 HD, okay, well, you synthesize it in our bodies, but it's a natural form created by chemical synthesis, so the word synthetic doesn't mean a lot in this regard, because you're synthesizing the natural compound that's essential to life, just like animals, your pet dog or cat will synthesize vitamin C in her liver. And it's a synthetic chemical. But it's a natural form.

Okay, so there's a lot of confusion over the term synthetic and that kind of thing, it... Since Dawe normally make a lot of people say it's preferred, doctors have always been giving dot because it's much less toxic in high doses that they give 50000 international units, for example, than 3. the difference seems to be mainly that if you take it daily in smaller amounts like 1000, there doesn't seem to be any difference clinically, if you're giving huge doses and measuring if they're still some of their weeks later, the D-3 still seems to be there. Some time later.

So it's really... If you're taking a medical approach, you go to a doctor's office and you wanna measure it every month and give a huge dose and come back the next month, D3 seems to be better, but if you're taking it daily, there doesn't really seem to be different. Okay, well, that is very interesting, is all this information... And at this point, we're gonna take a quick break. And you also get more mother's market Radio in just a moment. Stay with us. We will be right back.

This, welcome back to the mother's market radio show, and we wanna take the time to remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market, or you can download the podcast from our website, mother's market dot com click on the link for radio and listen to our past shows on... You can always download our Healthy Recipes and money savings coupons, all available at mother's market dot com.

And now, back to our interview with board certified nutritionists, Neil Levine, we're talking about natural controversies, Sonia, soy foods are highly controversial, so let's talk about forefoot with health Rosario against dead use and promoting its important health and soy foods.

Yes, so I have... Foods are highly controversial, however, if you read scientific papers like I do and look at the studies, they are not controversial, they're only controversial in the media, in the blogosphere, on the internet, and with people taking stands that are often not qualified in referenced, looking at studies for example, you're told that so foods contain something called Vito estrogens or plant estrogens, and estrogen, of course, is bad for certain people, it... It's bad for men, it's people with hormonal cancers, not true.

If you look at studies and looking at pools over a dozen studies, you see that the cancer rates in... For prostate cancer, the colorectal cancer and breast cancers declined by an average of 30% in the people eating the most soy protein, and that is not diving with the people saying, So I should not be taken by men because it's gonna make them more feminine or women because it's egmore hormones. In fact, the hormones in are also present in legumes, including Panton. Have you ever heard anything one saying, Pentagon, Do not be eating... Eaten by people with cancer, or are bad for men?

Are you seeing people eating a lot of tacos becoming infernal or are getting feminine features?

No, I mean, it's ridiculous when you look at the science, some people hate so... And it's just an emotional thing. I can't explain it. They say Only fermented soy is good, these studies I'm talking about by the way, you use soy protein isolate, they are not fermented, so they say people in the far east eat mostly fermented soy, and only the prevented kind is good if you're gonna... It is, and in fact, I've been to China and they're eating tofu and admonish are not fermented foods, so a lot of that is nonsense, the fact that legumes have these benefits, the fact that the type of very, very weak estrogens in these plants actually fit the receptors on your cells and block the nasty estrogens, and let's not forget what are the really nasty estrogens, they're the environmental chemicals, the plastics, the pesticides, the herbicides are often very estrogenic, DDT, PCBS, how do... These are estrogens, and they're nasty under body doesn't know how to deal with... You cannot metabolize.

So people are not looking at what the real causes of the problem are, and they're trying to demonize and blame, so When soy is actually healthy, they've already demonstrated the mechanism for so preventing the progression of hormonal cancers like prostate cancer and breast cancer, several mechanisms. In fact, say, the closest thing to say in terms of health benefits are crucified tables, it blocks the conversion of estrogen to estrogen 16, which is the nasty carcinogenic... It blocks that conversion.

It works in men to block the conversion of testosterone to estrogen, even though it's an estrogen, they've demonstrated these mechanics, there is no question, so is proven to help against heart disease, there's an FDA-approved health claim, and they never wanna approve a health claim for supplements or if they just hate that, they've lost court cases and refused to allow claims... Isn't that a shame? And so this... So all of this has been studying, these proven cases, have been studying and proven, and yet... And this blog is fair, this is really kind of where you see this fight happening, and with these DTS and with all of this, this is really a case against all these chemicals, this is the fight that this... You're seeing happen, right? And also, we've seen where the prescription estrogens have been harmful or that in... And then people confuse these very weak plant estrogens in All egos, they're in a alpha sprouts, they're in beings, they're in PS, they're confusing that with the... Estrogens that can really hurt you.

Wow, that's a shame. Well, good for you for holding on the fight for the soy... For O and the soy lovers there, let's turn around a little bit and talk about vitamins and minerals and the food to talk about the food forms that are commonly used in dietary suspects. What can you say about that? Yeah, there's kind of a mantra that you probably shouldn't use supplements 'cause you can get everything you need from your food, there's a problem with that.

First of all, people are not getting everything they need from their food, government surveys are showing that over 90% of us are deficient in essential vitamins and minerals, so telling us we should... When we're not... It doesn't help, much doesn't... And people wanna take these multi-vitamins and the AMA and even the government, some agencies, the government have recognized that most people should take a multi-vitamin as a nutritional insurance cover those bases, make sure you are not deficient in something essential for your life and your health. And people know that me telling them they shouldn't... You should get everything from your food is like saying you need to eat those peas, and they're gonna sit at the table and not eat those peas if they don't want those pieces.

So that's one aspect of it. Obviously, the food supply doesn't contain what it should... Eating local isn't always good, what if your soil doesn't contain selenium, essential for life, what if your soil is high in something else that's toxic, so eating local doesn't always work either, although it's obviously, you get fresh or food, the vitamins are often higher in there, but often the mineral content is not the right mineral content, you need to adjust it by taking supplements.

The other fantasy were being told, which is demonstrably untrue, is that the forms of vitamins and minerals in food are better than the forms of vitamins and minerals and dietary supplements. And it's actually the opposite. If you go to government web pages and there are no fans of supplements, believe me, they will tell you that the on average, the absorption of the vitamins and minerals and supplements, which are by the way, the same forms approved for fortification of foods. When they take howler and turn into white flower and they add some of those nutrients back in, they use the same forms that are used in dietary supplements, they're using these synthetic versions of them that absorbed twice as well, they still create the same natural form in the body that your body uses, but there are twice as effective at doing that.

Now, the reason for that is that the vitamins and murals and food are bonded to anti-nutrients that inhibit their absorption, so you will not get better absorption of these vitamin ALS from food, however, eating food does give you a greater variety of nutrients beyond vitamins and narrows so it's good to eat that variety of food, but don't expect that if you take a supplement, that's supposedly something that's been fermented and made with food extracts in there, they've added the same synthetic vitamins in there and just added some bread yeast to it.

It's really not that fancy, it's not a way to absorb your things better, it's a way to inhibit the absorption that made it pretty free.

Yeah, well, thank you so very much for your time, we look forward to having you on again.

In the mean time, you can catch more of meal by reading his blog at honest nutrition dot com, you can like him on his honest nutrition Facebook page and follow him on his Twitter at Neil eleven and learned more about his expert nutritional advice. You could look forward to our next visit. Thank you so much, thank you.

Thanks for listening to the mother's market radio show, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition,