February 13th, 2013
By Craig Fear
Photo credit: Alan Cleaver
OK, confession.
I’d originally planned this as a Valentine’s Day Couples Weight Loss special.
And then I thought that telling your significant other that you’re buying him/her a weight loss program for Valentine’s Day is probably not the best way to say “I love you.”
Not unless you want to get yourself killed (especially if you’re a man).
So I thought I’d avoid a lawsuit and make it a 2-for-1 special and offer it to any two people that would like to do the program together. Keep Reading…
February 8th, 2013
By Craig Fear
As a Nutritional Therapist I am always refining what I do so I can help people as effectively as possible.
Through the years I’ve refined how I work with people publicly in my group weight loss program and privately via my one to one consultations. And if there’s one thing I’ve learned it’s that this work I do can be incredibly draining or incredibly energizing.
As such, I’ve recently created three new programs around the health issues I’ve had the most consistent success helping people overcome. They energize me and when you start feeling better I KNOW they can energize you. Keep Reading…
January 14th, 2013
By Craig Fear
Today I had a chance to go on a local morning show here in western MA called Mass Appeal and talk about how to lose weight without dieting. In the process I also had a chance to actually promote REAL food!
Now that’s certainly a rarity these days.
I had two short segments to talk about foods to avoid for weight loss and foods that help with weight loss. Keep Reading…
August 20th, 2012
By Craig Fear
Yes, it’s that time again already! Another Get At The Roots 12 week weight loss class is starting on September 27th and even though there’s still a month to go, NOW is the time to sign up. Keep Reading…
January 17th, 2012
By Craig Fear
When people come to see me for weight loss I always ask them if they’ve tried anything in the past. The typical answer is, “Oh I’ve tried everything!”
They then proceed to rattle off a long list of popular diets. The most frequently mentioned is Weight Watchers. Keep Reading…
September 12th, 2011
By Craig Fear
Do you someone suffering from mental health issues? Chances are you do. Over the past twenty years the rise in things like depression, ADHD, anxiety, learning disabilities and behavioral problems is nothing short of staggering. And the rise in pharmaceuticals to treat these issues is equally staggering. About one in five Americans are on some form of anti-depressant.
A few weeks ago I asked one of the members of my GET AT THE ROOTS 12 week weight loss program to shoot a little video. We were on week 11 at the time and the topic for week 11 is Brain Chemistry Deficiencies (Mental Health Issues would be an equally suitable name). It was a bit off the cuff but I think we captured a good testimonial to the power of nutrition when working with these issues. Keep Reading…
September 5th, 2011
By Craig Fear
Summer sure seems to fly by here in the northeast. Seems like one minute it’s the Fourth of July and the next it’s Labor Day. I hope you enjoyed yours and were able to get away for a little bit.
Other than a few glorious days on Cape Cod I spent much of my summer teaching three weight loss classes around the Pioneer Valley. It was my first time teaching them and I spent tons of time hunkered over my computer preparing for each week’s class. That’s OK though because I enjoyed teaching them and now that I’ve taught my first round of classes, I feel a lot more confident, prepared and excited to teach them again. I’m also excited to announce the new Fall dates! And to offer an early bird sign up discount.
But first let me explain very briefly what makes this program different from others.
It’s a new 12 week program called GET AT THE ROOTS and it’s truly different from any other program out there. Because at its core, it’s not so much about weight loss as it is about getting the body healthy. When the body becomes healthy, weight comes off naturally and easily. It does this in two ways:
1) Via food. Class members learn the difference between real food and processed food. Most Americans have become so disconnected from real food that they don’t know what it is anymore. For example, breakfast cereal is not real food. Neither is skim milk, margarine and most vegetable oils. And then of course there’s the obvious junk that comes out of a box, a can or a drive through window.
There is no calorie restriction. No counting points. No weighing food. No pre-packaged meals. No synthetic shakes. No gimmicks. We simply learn what foods to choose that switch the body’s metabolism from fat storing to fat burning.
Exercise is encouraged but not absolutely essential.
Here’s what John Devries, who lost 20 pounds had to say, “I’ve been exercising regularly for years but couldn’t understand why I wasn’t losing weight. With Craig’s program, it became clear and more importantly, easy. I never went hungry, never felt deprived or bored with my meals. I will continue to follow these common sense dietary principles for the rest of my life.”
2) Via education. Class members learn to address their underlying issues that prevent both weight loss and good health. For example, the first four weeks of the program are spent on various aspects of the digestive system and learning how to correct things like heartburn, bloating, IBS, food sensitivities, constipation and yeast overgrowth. Further modules address fatty acid deficiencies, stress and mental health challenges like depression and anxiety. For that reason, anyone with a chronic health challenge can do this program.
Here’s what Carol Anderson had to say, “I wanted to lose a little weight but I did this program more to learn more about the connection between diet and health. Diabetes and heart disease are in my family and I’ve seen the toll it’s taken on my loved ones. After 12 weeks I lost 6 pounds, my blood pressure went down and I’ve stopped taking my cholesterol meds. Most importantly, I feel better. I don’t feel that need for a sugar or caffeine fix in the mid-afternoon anymore. I’m even sleeping better.”
New classes will start again at the end of September. The dates, times and locations are listed on the link below.
As for the early bird discount, starting today, September 6th and ending next Monday night, September 12th, anyone who signs up in that time will get one week free on the program.
Space is limited so don’t delay!
All the details are included here:
http://www.pvnutritionaltherapy.com/weight-loss/
As always, if you have any questions, don’t hesitate to contact me.
May 30th, 2011
By Craig Fear
Underlying cause #3: Food Sensitivities
It always amazes me when people come to see me with dozens of foods they are supposedly allergic to. What no one ever tells them is that it’s usually because their upper digestive system is not breaking their food down properly.
First let’s distinguish between a food allergy and a food sensitivity. A food allergy is a reaction to a protein in a food. It’s often a severe reaction. A food sensitivity is an allergic-type reaction to a non-protein substance and the severity of the reaction varies greatly. Most food sensitivities are a lot more subtle than true food allergies and they can be difficult to identify. But what unites both of them is often poor diet and poor digestion.
If the stomach is not breaking down the food properly, undigested food assaults the small intestine. The small intestine is where our food gets absorbed into our body. You could say that our food doesn’t really become us until it passes through the delicate lining of the small intestine. Under normal circumstances, the food is thoroughly digested before it enters the small intestine so that it can easily pass through the lining.
However, if something passes through that lining that shouldn’t, your immune system is waiting and ready to take care of the foreign invader. About 70% of our immune system lies in our gut.
But if food doesn’t get broken down properly, it can damage the lining of the small intestine. Things start leaking through in inappropriate sizes. This is known as “leaky gut”.
This sets the stage for food allergies and sensitivities as well as a whole host of immune issues such as asthma, skin conditions and autoimmune conditions.
Furthermore, inflammation develops in many areas of the digestive tract. Now we have all these conditions that end with -itis. Something that ends with -itis literally means inflammation. So now we have gastritis, inflammation in the stomach. Ileitis, inflammation in the ileum. Pancreatitis, colitis, diverticulitis, ulcerative colitis, etc. Get the point?
Medications deal with the inflammation on the symptomatic level. They may or may not help but they never address the root cause.
And what’s the root cause? Again, poor diet and poor digestive function. We keep throwing fire (poor food) on the fire (inflammation) and wonder why we have digestive problems.
In reality, most food sensitivities and food allergies can be resolved through a period of removing the offending food and healing the digestive tract.
How to do this?
Number one, make sure your stomach is breaking down food properly. Make sure the blender is set on high! My previous blog detailed steps for correcting poor stomach function.
Number two, stop eating pro-inflammatory foods. Unfortunately, there are a lot of pro-inflammatory foods out there. Basically, all processed foods promote inflammation in the body. Sugar is at the top of that list, which I’ve discussed at length. Next in my opinion are grains, especially those that contain gluten.
So for starters, let’s remember that grains, even whole ones, are high in starch. Starch is essentially long chains of glucose molecules. Glucose is sugar. Now that’s not necessarily a bad thing as glucose is essential for life. The problem is that we juts consume so dang much of it in America. Think of the standard American breakfast – cereal, pancakes, waffles, bagels, toast, muffins, pastries. In other words, grains, grains, grains, grains and more grains. And most of that are refined grains.
Food for thought: Grains are fed to cattle in factory farms to fatten them up. Could the same dynamic be occurring in the US population?
“But I eat only whole grains”, you say. OK, good. But grains are still hard on the body’s digestive system. Traditional cultures, soaked, sprouted and fermented grains. This makes them more digestible. It also makes them more nutritious.
The food industry is not interested in doing this. Don’t ask Kellogg’s, Nabisco, Quaker Oats, General Mills or any other giant food corporation to do this anytime soon. It takes time and care to prepare grains properly. Time and care are not profitable.
And then there’s the gluten issue. Gluten is the main protein in wheat, barley and rye. It’s a very complex protein and it’s hard on the body’s digestive system. Furthermore, most wheat is the US is genetically modified and sprayed with pesticides.
This does not mean you need to give up grains forever. Grains can be very healthy for many people. However, I would recommend keeping them to a minimum for some time, especially for weight loss. And if you’re having a chronic digestive issue, consider a strict elimination diet for 2-3 weeks. You can do this for any food that you suspect is giving you problems.
Dairy, soy, corn, eggs are the more common foods that can cause many problems for people. The saying, “One man’s food is another man’s poison” is very true.
But if you’re experiencing a long term chronic issue and/or an inability to lose weight, start with eliminating grains and monitor your symptoms. I bet you’ll feel much better.
Finally, if you’re going to consume grains, choose sprouted grain products which you can find in health food stores. Sprouted grains have a smaller gluten content, higher nutrient content and are easier on digestion.
Another good habit is to soak grains overnight in warm water with a tablespoon or two of an acidic medium such as whey, yogurt, kefir, buttermilk or lemon juice. Soak in equal parts water for a minimum of 7 hours and up to 24 hours. In so doing the cooking time of grains is dramatically reduced. Oatmeal soaked overnight for example needs only to be a simmered for a few minutes. Truly instant oatmeal!
OK, be honest. Are you overwhelmed by the thought of having to give up grains? Does the thought of going breadless send shockwaves of terror through your body?
Admittedly, it can be a little overwhelming to do this on your own, especially if you’re experiencing a long term chronic digestive issue. This is where a qualified Nutritional Therapy Practitioner can help.
So next time we’ll continue our journey south in the digestive process and discuss the fourth underlying issue that can prevent weight loss and good health. Yes, it is still related to poor digestion. This is why the first four weeks of the new twelve week weight loss/wellness program I’ll be teaching are spent on correcting digestive issues. It is so vital to healthy weight loss and good overall health in general.
Stay tuned.
May 23rd, 2011
By Craig Fear
Nutritional Therapists look at the human body like the roots of a tree. Feed the roots and the tree thrives. Feed the roots of health in the human body and the body thrives. In Nutritional Therapy, we call these roots Foundations. When these Foundations crumble, the health of the body crumbles. For most people that equates to weight gain. Weight gain is just a symptom of underlying imbalances in these Foundations.
If you’ve been reading these blogs I’ve already discussed at length what is in my opinion, the #1 underlying cause of not only weight gain but also poor health in general: Blood Sugar Balance. Everyone must have stable blood sugar to be healthy. Too much sugar will raise cholesterol, withdraw minerals from your body, suppress the immune system, lead to heart problems, type II diabetes, etc. etc. I’ve talked at length about this so I don’t want to repeat myself. Just read some of my recent posts and that will get you up to speed.
Beyond sugar, there are other underlying issues that contribute to weight gain and poor health. Over the course of the next several blogs, I will detail these underlying issues and tell you what you can do about it.
But before we dig in, a shameless act of self-promotion. In a few weeks I’ll be starting a 12 week weight loss program that is designed specifically to get at the roots of weight loss. If you live in the Pioneer Valley and would be interested, please check out the ‘weight loss program’ link right here on my website. My friend, Nancy, has created a short video describing the program.
OK, no more self-promotion!
Ready to truly get at the roots of your weight issue? Let’s go!
Underlying Cause #2: Digestion
50% of all Americans have some degree of digestive dysfunction. You can eat a healthy diet but if you don’t have the digestive capacity to break down and absorb the nutrients in your food, you cannot be healthy. I see this all the time. Heartburn, bloating, constipation, IBS and candida are just a few common digestive problems that are afflicting more and more people at younger and younger ages.
Let me ask you a question: Why are antacids the best selling drugs in America?
Don’t answer. I will tell you: Because they work!
However, they solve a symptom not a cause. Let’s understand why.
Your stomach is akin to a blender. That blender must be on high speed to break down your food so that it can be easily absorbed in the small intestine. And the acid in your stomach determines the speed. It drives digestion. What happens if that blender speed slows down, if that acid diminishes? You guessed it, digestion slows. Undigested food now sits in your stomach. You feel bloated. You feel sick. Remember your stomach is much warmer than room temperature. It’s hot in there! So now the food starts to ferment, putrefy and expand. You burp after meals. You get gassy. Your breath stinks.
If a little of that putrefying food refluxes back into your esophagus, you get a burning sensation. This is heartburn. Unlike your stomach, the lining of your esophagus is not made for the acid. So it burns.
So you take an antacid. The burning stops. But the underlying issue persists. So you start taking antacids like Tums, Rolaids, Alka-Seltzer or Pepto-Bismol. But then they stop doing the job so you move up to more powerful drugs known as acid blockers that literally shut down the acid producing cells in your stomach. Prilosec and Zantac are two examples.
So the question is what is the underlying cause of low acid levels? At the top of that list would be nutrient deficient, processed, sugar-laden foods. To produce stomach acid, your body needs things like zinc and B vitamins for proper production. The S.A.D. does not provide the raw materials for this. Things like overeating, over consuming carbohydrates, stress, alcohol and of course antacids themselves have been show to diminish acid production as well.
And when this happens, our metabolism slows.
Digestion is also a north to south process. Poor acid production also affects things further south in the digestive process. If food is not broken down properly, it assaults the intestines with just that, undigested food. And more problems result.
So what to do?
If you’re deficient in vitamin D, you take vitamin D, right? Deficient in minerals? Take minerals. Well, when the acid in your stomach becomes deficient, it is no different. Supplement with acid! You might be surprised to learn that all health food stores sell supplemental hydrochloric acid for use as a digestive aid. Dosing can be a little tricky as some need more than others, so be sure to see a qualified practitioner.
There are many other things that can boost the body’s acid production. One of the most low tech methods is to take a little apple cider vinegar before meals. Various herbs and bitters are known to help as well.
But to me the most important thing is the diet. I’ve seen so many cases of heartburn and stomach problems resolve with dietary changes alone. Start there. Reduce the starches and sugars in your diet and see what happens. At the top of that list would be refined carbohydrates. Next would come grains, even whole ones, as they’re hard on the body’s digestive system. You might find that not only do your digestive symptoms improve, but the numbers on the scale start going down too.
So Nutritional Therapists always help people with their digestion. Together with balancing the blood sugar, these two are in my opinion, the ultimate Foundations. I call them the twin pillars of good health. Because when they start to correct, many of the other roots of the tree start to correct on their own.
Of course, if we’ve been eating the SAD for decades, it can take some time for the roots to start thriving again. In the next blog, I’ll detail some of the other roots that need additional attention and support as well.
Stay tuned!
April 18th, 2011
By Craig Fear
So now that we’ve established that sugar is truly the leading culprit in our national health epidemics, let’s start getting it out of our diet!
These 7 steps are the foundation of where I start with almost everyone who walks through my door. Regardless of what the health issues are be they weight loss, diabetes, digestive issues, skin issues, depression, etc., it all starts with getting sugar out of the diet.
Dr. Thomas Cowan, in his article, “Treating Diabetes: Practical Advice for Combatting a Modern Epidemic“, writes:
During the 1980s, researchers began to ask whether obesity, coronary artery disease, hypertension and other common medical problems that occur together are really separate diseases, or manifestations of one common physiological defect. The evidence now points to one defect and that is hyperinsulinemia, or excessive insulin levels in the blood. Hyperinsulinemia is the physiological event that links virtually all of our degenerative diseases. It is the biochemical corollary or marker of the events described in heart disease.
And as we know now, excessive insulin levels are directly related to too much sugar in the blood.
So what to do? Get the sugar out! Have I mentioned that yet? Here’s how to do it:
#1 Increase fat and protein
This is the key. Boosting fat and protein will start to shift your metabolism from a fat storing one to a fat burning one. Sounds a bit counter-intuitive, I know, but the science behind this is unmistakable. Excess sugar in the blood gets converted to fat. Eating more fat and protein will start to release the stored fat and boost your metabolism. It will also shift your taste buds away from constantly craving sugar. It will satiate you. It will slow digestion and keep you from reaching for sweets for a quick boost in energy. Remember, we burn through carbs much faster than fats. This is why you can sit on the couch at night and mindlessly chomp through a box of cookies, a tub of ice cream, a bag of potato chips, etc. There’s a reason Lays motto is “Nobody can eat just one”.
As logical as this sounds, we’ve been so thoroughly conditioned to believe that fat is unhealthy, that for many people, in particular women, it can take a great leap of faith to start eating more of it. So you must also overcome your fear of it! When I sense this fear in someone, I always send this article, “Taking the Fear Out of Eating Fat“.
#2 Reduce grains
This of course is implied with #1. Grains are converted to sugar in the digestive process. The standard American diet is very high in grains. This is primarily because the food industry can grow them cheaply and efficiently and convert them into the tons of processed foods in the middle aisles of our supermarkets. Wheat and corn (yes, corn is a grain), along with soybeans make up the majority of processed foods. Just look at the ingredient labels. And if you want to see it for yourself, get in your car and drive across the country. Starting around western Pennsylvania and continuing all the way to the Rocky Mountains, you will see a tremendous amount of corn, wheat and soybean fields. Much of that will go to raising animals in factory farms as grains fatten them up too. The majority of the rest goes into junk food.
#3 Don’t skip meals and snack regularly
As you shift from a sugar to a fat burning metabolism, your body will still crave sweets for awhile. Skipping meals can cause your blood sugar to dip, causing you to crave sweets even more. Don’t do this. And especially don’t do this with breakfast. Snacking between meals will help keep your blood sugar stable so that you not only don’t reach for the mid-morning or mid-afternoon sugar treat, but it will also prevent you from overeating at your regular meals. Of course, eat healthy snacks. Nuts, nut butters with veggies, pickles, avocados, cheese, hard boiled eggs, hummus and veggies are just a few examples of some simple, low carb snacks.
Of course, some of you may be saying that if you’re eating 3 meals and snacking that perhaps you’ll be eating too many calories.
#4 Don’t restrict calories!
Never do this. The over-consumption of sugar will slow metabolism. It withdraws vital nutrients from the body which feed our hormones, in particular our thyroid and our adrenals, important endocrine glands that help keep our metabolism healthy. Low thyroid and sluggish adrenals are extremely common in our country. What we’re trying to do is to re-set our blood sugar levels. Counting calories can exacerbate sugar cravings, in particular if we’re restricting fat. This is why low fat diets leave most people fatigued and hungry. Eating more fat and protein will help us begin to regulate our appetite naturally. When the sugar cravings fall away, we begin re-connecting with normal, healthy food cravings. And in the end we don’t have to obsessively rely on a scale or some controversial label to tell us how much to eat.
#5 Eat cultured and lacto-fermented foods
This is not only helpful for cutting sugar cravings, it’s incredibly healthy. All traditional cultures, before the advent of refrigerators and freezers, consumed cultured foods on a regular basis. Culturing foods preserves them for long periods of time. It’s a natural process by which the starches and sugars in fruits, vegetables and dairy are chemically broken down by naturally occurring bacteria and converted into lactic acid. Thus culturing is also referred to as lacto-fermentation. Lactic acid preserves food and prevents spoilage. More importantly these chemical changes have some remarkable health benefits. They are truly super foods with powerful healing properties. Sauerkraut and kimchi (my personal favorites), pickles, yogurt and cheese are just a few examples.
Why do cultured foods reduce sugar cravings? Actually, I’m not sure. Something about the bitter/sour flavor in lacto-fermented foods seems to counteract our cravings for sweets. Countless people have told me this and I’ve clearly noticed this in myself too.
#6 Drink kombucha
This lacto-fermented beverage deserves a separate mention on its own. It can be pure magic for zapping sugar cravings, especially when the urge hits at night after dinner. That’s when it usually hits for me. One cup of kombucha and it’s instantly gone.
What is kombucha, you ask? It’s a fermented tea drink from Russia. With lots of sugar! But the sugar is transformed in the fermentation process into beneficial acids which are great for digestion. So is a good amount of the caffeine. What’s left is a soury, slightly fizzy, slighty sweet, delicious beverage somewhat akin to ginger ale. It’s catching on too. You can find it bottled in most health food stores now. But it’s a lot more fun (and cheaper) to make it at home. It’s super easy too. You’ll have to find a kombucha starter culture (also known as a kombucha “mother” or “mushroom”) to get going and there are plenty of online sources with directions for how to make it. If you ask around though, I bet you’ll find a neighbor or nearby friend who can give you a culture and show you how to do it.
#7 Go easy on yourself.
Don’t beat yourself up if you have a setback. It’s common. Just keep at it. Little by little your taste buds (and your blood sugar) will reset itself naturally and your sugar cravings will be replaced by healthy food cravings. In the process weight will come down, cholesterol will come down, mood will improve, energy will improve, digestion will improve, skin will look better, hair will look better, you’ll get enlightened, etc etc. OK, maybe not that last one. But I bet your health will greatly improve.
Keep in mind, if you’ve been consuming a mostly sugar based diet, you probably won’t want to go cold turkey right away. Cut back by little by little each week until you feel ready to take it all out. And be prepared for cravings, moodiness, irritability and fatigue. Your body is used to using sugar as it’s primary source of fuel and it can take some time to wean off this. Those that do go cold turkey with success usually report a two to three day period of fairly intense misery.
No one said this was easy. But compared to weight gain, fatigue, heart disease and type II diabetes, a little suffering though can go a long way to averting A LOT of suffering.
Try this for two to three weeks and let me know how it goes. And if you need a little extra help and support, give me a call. This is what I do.
Good luck!
