Dr. Cutler » Weight Management

Packing on the Pounds with Pollutants

Dr. Michael Cutler — Wed, 18 Mar 2009 16:00:40 +0000

Is it possible for toxins such as chemicals and other pollutants to cause you to gain weight? You bet! New evidence is pointing toward the level of toxins in your body as one possible cause of unwanted weight gain.

You see, research shows that your body can’t get rid of all the different toxins and chemicals you eat and breathe every day. You’re routinely exposed to pollutants in your air, water, food and other sources. These toxins accumulate in your cells, tissues, blood and organs—and when they reach a moderately high level in your body, they can cause weight gain and any number of other health problems.

Toxins include anything that creates inflammation and free radicals in your cells, including pesticides. Pesticides sneak into your body through your food, and are also found in many of the chemicals you use in your garden and for cleaning purposes. They are stored in organs such as your liver—and in your fat cells—and you may even have been affected by the synthetic chemicals in pesticides as a child. Let me share an example.

Researchers in southeastern Spain actually measured childhood exposure to such chemicals as those found in pesticides. Near the Mediterranean coast, researchers discovered extensive farming areas in plastic greenhouses located alongside residential zones.

In these areas, farmers used liberal amounts of pesticides. After obtaining fat tissue samples for pesticide residues from local children, they found evidence of 14 different pesticides! Out of the 113 samples studied, 43 of them—38 percent—were positive for one or more pesticides.

But you can burn off the fat and stop any problems the pesticides are causing, right? Wrong! If you don’t get rid of the toxins, they can affect your metabolic rate even after you’ve lost weight—and cause other health issues. I recommend that you find a good supplement that contains ethylenediamine tetra-acetic acid (EDTA) to help your body rid itself of these toxins.

And to limit the toxins that invade your body, try these tips…

Buy foods that are certified organic, hormone-free and antibiotic-free.
Examine your deodorants, shampoos and other cleansing agents to see what can be changed over to organic or at least natural ingredients.
Take a look at your use of fertilizers, herbicides and pesticides at your home. You might be surprised to learn that your local stores may already carry safer alternatives.

By following these suggestions, you can help your body defend itself against toxic intruders that could harm your health—and pack on the pounds. And don’t forget to use an EDTA supplement to help flush out those stubborn toxic invaders that think they’ve found a home.

Boost Your Endurance with Oatmeal

Dr. Michael Cutler — Wed, 04 Feb 2009 15:23:55 +0000

Can consuming oatmeal really increase your endurance so that you can have a more beneficial workout? According to British researchers, it definitely can!

The researchers found that if you eat oatmeal about three hours before exercising, your endurance level raises significantly. Why? Because the oats will stimulate your body to burn fat quicker to fuel your muscles. Look for whole grain cereals containing oats, or incorporate oats into homemade muffins or cookies for snacks on-the-go!

Dr. Cutler’s Whole Food Recipes… Asian Vegetable, Rice & Tofu Soup

Dr. Michael Cutler — Wed, 04 Feb 2009 15:19:55 +0000

Take the chill out of a cold day with this wholesome and delicious soup that’s sure to become one of your family’s favorites…

Asian Vegetable, Rice & Tofu Soup

2 ½ cups vegetable broth
2 cups small broccoli florets
2 cups thickly sliced small shiitake mushroom caps
1 cup thinly sliced carrots
1 cup water
1 Tbsp reduced sodium soy sauce
1 tsp dark sesame oil
1/8 tsp ground ginger
1/8 tsp crushed red pepper flakes
8 oz firm tofu, cut into 1″ cubes
2 cups cooked brown rice

In a large saucepan, combine broth, broccoli, mushrooms, carrots, water, soy sauce, sesame oil, ginger and crushed red pepper. Cover and bring the ingredients to a boil over high heat. Add the tofu and rice to the boiling soup. Cover and cook 2 minutes, or until the tofu and rice are heated through and the vegetables are softening. Serve and enjoy!

All the best!

Michael Cutler, M.D

Collard Greens—The Southern Delicacy With a Nutritional Kick!

Dr. Michael Cutler — Wed, 28 Jan 2009 15:25:40 +0000

If you’ve never eaten collard greens—considered a Southern specialty—then you just might want to try them if you know what’s good for you. They are an all-around nutritional superstar, rich in lutein and zeaxanthin—antioxidants that studies show may reduce the risk of age-related macular degeneration, a common cause of blindness.And according to published research, when you chop or chew greens such as collards, sulforaphane is formed, which alerts your liver to produce
cancer-fighting enzymes. These enzymes appear to lessen the occurrence of many different types of cancers, including ovarian and breast cancers.

Dark and rich green, collards are also loaded with chlorophyll, calcium, iron, fiber, vitamin A—mostly in the form of beta-carotene—and vitamin C, as well as indol-3-carbinol, which may help protect against colon cancer. And if you’re watching your weight, collard greens contain very few calories, but fill your stomach with fiber and nutrients galore. You don’t have to live in the South to appreciate benefits like these!

Walk Off Your Chocolate Urge

Dr. Michael Cutler — Wed, 21 Jan 2009 15:26:48 +0000

There’s good news for you die-hard chocoholics who can’t seem to kick the habit—curb that urge to grab a chocolate bar by taking a walk!According to findings by the School of Sport and Health Sciences at the University of Exeter in England, taking a brisk 15-minute walk reduces the craving for chocolate, even when the chocolate is readily available.

Researchers noted in the journal Appetite that the craving for chocolate is probably the most common and most intense of all food cravings. The choco-urge is often jump-started by a need for a quick pick-me-up in mood or energy, or to just relieve stress or boredom.

Now when you hear chocolate calling your name, grab your walking shoes instead.

Avoid THESE Fake Foods for a Healthier You!

Dr. Michael Cutler — Wed, 31 Dec 2008 14:20:32 +0000

The term “fake foods” means processed, refined food products that have been so greatly changed from their original whole food source that they are not only unhealthy, but can cause you to pack on the pounds.

I have developed a “Foods to Avoid List” with common items found in a variety of categories. So if your goal for 2009 is to eat healthier and lose weight, then as you read my list, think of any of the listed foods you might have in your kitchen. Then use the suggestions I’ve mentioned to replace them with healthier alternatives.

White bread and white flour products—This includes most all store-bought crackers, cookies, pretzels, pastries, bagels, muffins, cakes, doughnuts and white rolls. Look for whole-grain, low-sugar breads and eat them in very limited proportions.
White rice—Replace with brown or whole-grain rice.
White sugar products—Avoid foods that have refined sugar in the top three or four ingredients. Use more natural sugars in your food preparation including agave nectar, unrefined Grade B maple syrup, unsulphured molasses and Sucanat™ (Sugar Cane Natural). In time, you’ll want whole fruits to be your main sugar source.
Processed and highly preserved meats—This includes meats with chemical preservatives such as canned ham, pork, chicken, Vienna sausage and corned beef; prepackaged luncheon meats, hot dogs, bacon and sausage; meat pies, deli sticks, flavor-enhanced already fried chicken breasts, wings and strips. Limit your meat intake all together, but try to get local organic cuts of meat when possible.
Processed cheeses—This includes cheeses that come in prepackaged slices and squirt cans. Try to find fresh cheeses from local sources.
Dairy milk—Try fresh dairy from a reputable farm, with goat milk being the better choice to improve allergies and avoid milk intolerance symptoms. But the best milks are non-dairy milks from almonds, rice or coconuts.
Juices that are not freshly juiced—There’s very little fruit in many so-called fruit juices, but lots of refined sugar. Instead juice your own fruits and vegetables for a healthy drink.
Greasy fast foods—Avoid French fries, pizza, tacos, fried chicken, nachos and most fast food desserts. Instead, dine out where there are healthier choices on the menu like grilled items, salads and fruit.
Trans-fatty foods—Most chips, puddings, cookies and most packaged snack foods are trans-fatty foods. Instead, put whole food snacks all over your countertops, in your pantry and in your refrigerator—even stash some in your car or desk. Also, be sure to drink plenty of bottled water with your snacks.
Processed, preserved or other food products that come in a box, can, bottle or other packaging. Sodas, fruit snacks, miracle whip, sugary cold cereals and almost all TV dinners fall into this category. Use these food products for days when your plan to prepare whole foods or dine at a nice restaurant fails. They also make good emergency storage food items.

For most folks, the foods to avoid list makes up much of what you eat every day. However, the goal is to replace these “fake foods” with tasty whole foods, and then it’s out with the old and in with the new—a healthier and slimmer you.

Questions for the Doctor

Dr. Michael Cutler — Wed, 31 Dec 2008 14:10:31 +0000

Ways to Lower Blood Pressure with Natural Therapies

Dear Dr. Cutler,

I have successfully lost approximately 20 extra pounds over the past six months through the use of bioidentical thyroid hormone replacement and switching to eating whole foods. However, while my blood pressure went down initially, more recently it has come up. My blood pressure values are around 160 to 170 mm Hg over 65 to 80 mm Hg. My regular doctor wants to put me on blood pressure medications to lower it. What can I do to lower it with natural therapies?
—Mike T.

Dear Mike,

You have what we call systolic hypertension. It is a condition where your artery and arteriolar walls don’t have much elasticity. Every time your heart pumps your pressure goes too high, while in between pumps your pressure is just fine. So here are some suggestions you can read about and discuss with your regular doctor.

First, congratulations on losing those extra pounds! You have done more for your health than you could by just lowering your blood pressure with a prescription pill. These dangerous pills do nothing to reduce inflammation.

Second, your body has developed stiff arterial walls over many years, so be patient with yourself in bringing your blood pressure down into the normal range. Consider ways to give your arteries more elasticity, and ways to lower your chances of developing atherosclerosis—or heart disease.

In addition to healthy whole foods, there are three nutrient supplements to consider, among many.

Nattokinase—This is a fermented soybean extract. I suggest taking approximately 100 mg twice daily. It naturally and safely breaks down blood clots, thus helps in lowering the development of atherosclerosis.
Oral EDTA—This amazing amino acid has been shown to erode calcium plaque and to help give arteriolar walls more elasticity.
Fish oil—This natural supplement has anti-inflammatory effects that will do more for stroke and heart attack prevention than any of your prescription anti-hypertensive medications, according to the peer-reviewed literature. I suggest 3,000 mg per day.

You’re on the right track. May these suggestions assist you and your doctor in finding therapies to give you the best of health!

All the best!
Michael Cutler, M.D.

Dr. Cutler’s Whole Food Recipes…

Dr. Michael Cutler — Wed, 26 Nov 2008 13:23:40 +0000

Here’s a healthy and delicious dessert that you and your family are sure to enjoy together. It’s perfect for a Thanksgiving treat!

Apple Tart

2 1/2 cups walnuts
1 1/2 cups dates
3 apples
1 lemon (squeezed into 2 cups water)
1/4 tsp cinnamon
1/8 tsp allspice
1/8 tsp ground clove
2 Tbsp honey
1/2 cup apple juice
1/4 cup raisins

Combine walnuts and dates in food processor or power blender (remove pits and cut off stems if needed). Mix until ground, but not smooth (45 seconds). Press evenly into a 9-inch pie tin or tart pan. Refrigerate and continue preparing the filling.

Chop apples into 1-inch thick slices and place into lemon water for 3 minutes, then drain. Place apples in a large skillet with remaining ingredients and stir-cook for approximately 10 minutes on medium heat. Remove apples with a slotted spoon from hot pan and place in a bowl. Cool completely.

Spread apples evenly over cooled crust. Brush syrup from hot pan over apples. Serve or store in refrigerator until needed. Keep tart covered in refrigerator so it doesn’t pick up moisture.

Optional: Top with plain yogurt or homemade tofu whipped cream. (See recipe below.)

Tofu Whipped Cream

1/2 pound firm tofu and 1/2 pound silken tofu*
1/4 cup grade B maple syrup
1 Tbsp pure vanilla extract
1 to 2 Tbsp water
A few grains of sea salt

In a food processor or blender, combine all ingredients until smooth. Add water if necessary to achieve a whipped cream consistency. Refrigerate until needed. Top tart with whipped cream when filling is firm.

*Soft or silken tofu is an undrained tofu that is highest in moisture content and similar to very fine custard.

Dr. Cutler’s Whole Food Recipes…

Dr. Michael Cutler — Wed, 12 Nov 2008 13:24:24 +0000

Here’s a perfect soup for you and your family to enjoy on a cool
fall day…

Spinach Salmon Soup

2-3 veggie/herb bouillon cubes
6-8 cups water
6-8 green onions, chopped
1 medium yellow onion, chopped
2 garlic cloves, minced
2-3 medium zucchini, finely chopped
2-3 salmon fillets (fresh or frozen)
1 cup honey mustard dressing
2 cups cooked brown rice (Takes 15 minutes in a rice cooker)
4 cups fresh large, or baby, leaf spinach
Feta cheese, crumbled (use to taste)
Sea salt (season to taste)

Cook brown rice— if not already prepared. In the meantime, boil bouillon cubes, water, green onions, yellow onion, garlic and zucchini for 10 minutes. Turn down to medium heat. In a separate pan, broil salmon fillets in about 1 cup honey-mustard dressing. Chop salmon into bite-size pieces and put into soup broth. Add 2 cups cooked brown rice. Just before serving, add 4 cups of fresh spinach. Add crumbled feta cheese as desired. Season with sea salt to taste.

It’s Not Fat—It’s Z Trim!

Dr. Michael Cutler — Wed, 05 Nov 2008 14:09:03 +0000

Have you heard about the fat replacement ingredient called Z Trim^®? This calorie-free fat substitute is a pretty good way to prepare healthier foods in your own home. Z Trim^® can give food the fat taste without truly being fat-filled. It comes in a gel or powder form. And here is some more info about the product:

Z Trim^® has zero calories, so it lowers calories by replacing fats and sugars; it can replace as much as half the fat without altering the taste or texture of the food.
It’s made from grains grown in nature, although it’s not a “whole food.”
Z Trim^® claims to supplement your food with dietary fiber, even though it’s processed.
Study results from the Edward Heart Hospital in Naperville, Illinois, and Eastern Illinois University showed that Z Trim^® doesn’t cause diarrhea, stomach cramps or anal leakage like some other fat substitutes.
Z Trim^® is gluten-free, odorless and taste-free.
Its smooth texture gives it many applications; baked goods made with it are moist and have a good texture with no aftertaste.

Z Trim^® was developed in 1998 by a scientist at the United States Department of Agriculture (USDA). It’s a gel consisting of 96 percent water and 4 percent fiber. The fiber is made from hulls of oats, soybeans, peas, rice or corn, and wheat bran. These ingredients are processed into microscopic fragments that are dried and milled into a powder. The fragments swell to make a fat-quenching food product when added to water. Applications for Z Trim^® include:

Baked Goods: Bread, cake, muffins, pizza crust, tortilla, pancakes and other batters.
Dairy Products: Cream cheese, ice cream, yogurt, frozen novelties, cream, margarine, coffee, whitener and cheese powder.
High Fat Foods: Gravies, dips, salad dressings and peanut butter.
Meats: Sausages, frankfurters, burger patties, meatballs and marinades.
Beverages: Supplement to juice, and noncarbonated beverages and drink powders.
Confections: Coated products and candies.
Condiments, seasonings, soups, snacks, cereals and medical foods.

The makers of Z Trim^® report the product to be side effect-free, and the Center for Science in the Public Interest (CSPI) has reported Z Trim^® to have no safety concerns.

In the fall of 2007, Consumer Reports magazine voiced approval for the product. They named flatulence as a possible side effect, which could be the result of the increased intake of fiber.

But the main drawbacks they reported were the availability and price of Z Trim^®. It can be hard to find—except online—and it’s expensive.

Consumer Reports indicated the following: “We paid $5 for a 1.18-pound bottle, plus shipping ($8.95 for one bottle; slightly more for extras). Per tablespoon, that totals as much as 40 cents, far more than butter (about 15 cents in our area), mayonnaise (about 6 to 10 cents), and vegetable oil (about 5 cents).”

Since Z Trim^® has been shown to safely reduce calories and fat, I think I’ll give it a whirl in my kitchen! I believe it will fit in with my 90 Days to True Health™ program…