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Transcripts are available for all of our past live events with medical experts, authors, and celebrities. See all the transcripts. |
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Ann Louise Gittleman
Nutrition in the New Year
Ann Louise Gittleman is the best-selling author of 16 books about nutrition, including  Beyond Pritikin,  The 40/30/30 Phenomenon, and how to Stay Young and Healthy in a Toxic World Gittleman, a certified nutrition specialist, is a popular speaker on issues regarding diet and health. She has appeared on "Good Morning America," PBS, and "Good Day New York," and has written articles for a host of national magazines, including New Woman, Harper's Bazaar, Women's World, and Newsweek. Read more about Ann Louise Gittleman.
Ann Louise Gittleman was a special chat guest at PlanetRx.com on January 18, 2000. This is an edited transcript of the chat.
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PRx Host : |
Ann Louise Gittleman, M.S., C.N.S., is a nutritionist and author of 16 books, including her latest,  The Living Beauty Detox Program. Gittleman sits on the medical advisory boards of the American Menopause Foundation, the Health Sciences Institute, and the Price-Pottenger Nutrition Foundation. She is also a nutritional consultant for doctors, corporations, universities, and spas. Welcome to PlanetRx, Ann Louise.
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Ann Gittleman : |
Thank you all, it's a pleasure to be here tonight!
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PRx Host : |
Let's start with one of the hottest topics in nutrition these days, low-fat vs. low-carb diets. You have a book called  Eat Fat, Lose Weight. Can you tell us if you think the low-fat obsession has gone too far and why fat is important for health and weight loss.
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Ann Gittleman : |
What a great opener! I absolutely think that our fat phobia has gone too far. I believe that fat is our friend, not our enemy, when it comes to weight loss and overall health. The secret, of course, lies in using the right fats, what I call "the amazing omegas." These fats are from flaxseed oil, fish oil, evening primrose oil, and olive oil. These are the fats that can rev up metabolism, help you stay beautiful, prevent breast cancer, and boost immunity.
You see, people for the last 20 years have substituted unlimited fat-free carbohydrates like bagels, fat-free yogurts, potatoes, and pasta for the missing fats. The problem is that these low-fat diets have made us eat more and feel deprived. Many carbos can add up in calories and also promote the production of that fat-storing hormone called insulin, which blocks the body's ability to burn stored body fat for energy.
I think it's time to bring the right fats back and get off the dieting merry-go-round once and for all! My mantra is "eat fat, lose weight, and the right fats will make you thin for life -- you won't have to count fat or carbohydrate grams forever." Amen!
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PRx Host : |
In particular, you stress the importance of flaxseed oil. Can you tell us why it's such a good oil?
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Ann Gittleman : |
Yes, indeed! First of all, flaxseed oil has been found to be absolutely essential because it contains a special fatty acid known as omega-3, which is woefully deficient in our current diets. Flaxseed oil lowers blood cholesterol levels, elevates the good cholesterol (HDL) and lowers the bad (LDL). It has been shown to relieve depression, fatigue, and allergies. My friend flax is also a specific healing agent for skin problems like acne, dry skin, eczema, and psoriasis. One tablespoon a day is usually all it takes.
But I'm most excited about the new research that shows how vital flaxseed oil is for the prevention of breast cancer. The phytohormone fiber, known as lignins in flax, has the ability to normalize estrogen metabolism and remove extra estrogens that we think fuel breast cancer.
I recommend that you take one tablespoon a day and mix it in yogurt. This has been found to be an excellent combination, especially if you're not crazy about the taste of plain flaxseed oil, to help ward off breast cancer. It's also great on air-popped popcorn instead of butter. And I use it as a salad dressing with some apple cider vinegar. Flax is definitely the food of the future.
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PRx Host : |
Though you are a big proponent of the right kind of fats, you also have some concerns about the current focus on low-carb diets. Do you think some people who follow low-carb diets are cutting back too far on carbs?
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Ann Gittleman : |
Absolutely! And just because lower carbs may be a healthful option these days, it doesn't mean that no-carbs is the way to go. Look, many of us have been over-eating processed and refined carbohydrates because they were considered fat-free, they were considered good for us to excess. White flour products, white sugar, and white rice have no place in a healthy body. On the other hand, you need lots of colorful veggies, like yellow squash and tomatoes and greens, which are loaded with phytonutrients that are essential for energizing the body on a daily basis. So, the bottom line is, cut out the fast-acting or high-glycemic carbs, like too many potatoes or corn, or pasta, or even brown rice, and substitute lots of high-fiber and antioxidant-rich veggies instead.
In my new book, The Living Beauty Detox Program, I recommend for healthy weight loss and detoxification for spring, that everybody substitute the non-starchy and rainbow-colored veggies for all the starch we've been consuming in the 20th century. I also recommend moderate fruits as well as tissue-strengthening protein and beautifying oils, especially flaxseed oil and even olive oil. They are so beneficial for overall health and well-being, not to mention the outward beauty of the hair, skin, and nails.
And remember that protein and the right kinds of fats are the most potent blood-sugar stabilizers of all the nutrients. You're not hungry a half-hour after you eat. You're filled up for the next few hours, and that's the way it should be in these hectic times.
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PRx Host : |
I'd like to shift for a moment from diet to the sun. Many people are avoiding the sun like the plague and slathering sunscreen on themselves every time they go out. You think that prescription is too extreme. Can you tell us why?
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Ann Gittleman : |
Yes, it definitely is too extreme all of the time, 24 hours a day. I tell the folk tale in Living Beauty. Now, we all know that overexposure to the sun creates wrinkles, damages collagen, and reduces skin elasticity. But, ironically, what we're now learning is that the regular use of sunscreens may actually be causing a number of overlooked health problems and possibly be helping to promote the very skin cancer we are all trying to avoid.
You see, if you get too little sunlight, you might get a vitamin D deficiency, and vitamin D is essential for beautiful bones and to help ward off melanoma and other cancers. So you definitely want a little D on your skin. The most effective way to get vitamin D is from the sun. I suggest that we all get out without sunscreen for at least 15-20 minutes a day, preferably in the early morning or late afternoon hours to maintain adequate vitamin D levels. Vitamin D is the sunshine vitamin, and we cannot be blocking the sun around the clock.
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PRx Host : |
You have written a lot about women's health. As women age, they worry a lot about osteoporosis and start drinking a lot of milk and taking a lot of supplements. Is more calcium the answer?
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Ann Gittleman : |
Uh oh! Not for everybody. Calcium, I believe, has been over-publicized as the only mineral needed for healthy and beautiful bones. The truth is, if you want your bones to be like ivory and not like chalk, then think magnesium and not just calcium. You see, ivory is a combo of both calcium and magnesium, and it is the magnesium component which makes ivory very flexible and supple, the way you want your bones to be. Calcium without magnesium is like marriage without love. And the ideal ratio is now considered to be 2 to 1 in favor of magnesium. That means, if you're taking supplements, then make sure you've got twice as much magnesium as you do calcium.
I personally recommend that you use a calcium supplement that supplies 500 mg of calcium in the morning, and take 500 mg of magnesium twice a day in the afternoon and before bedtime.
The added magnesium will not only make those bones real strong but it has been found to increase bone density a whopping 9% ... as compared to medications like Fosamax, which raises bone mineral density by only 3%, according to the latest studies in the Journal of the American Medical Association. I guess the bottom line when it comes to beautiful bones is that less is more when it comes to calcium. And I would bet my bones on more magnesium.
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PRx Host : |
You stress in your book, The Living Beauty Detox Program, the importance of cleansing the body internally. Many people who believe in cleansing the body advocate fasting, but you don't. Can you tell us why?
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Ann Gittleman : |
Yes, I am dead set against traditional fasting. You see, fasting can be downright dangerous if you jump on the fasting bandwagon with a quick and easy two- to three-day juice fast. Today we know, based upon new facts about fasting, that you can release body toxins too quickly, thereby overwhelming the liver's ability to neutralize all those poisons that are lurking in the environment and has been stored in your fatty tissue.
In essence, the buildup of toxins in our environment over the last 50 years has been matched by the buildup of toxins stored in our body fat. And since fasting can accelerate the burning of fatty tissue, it's capable of dumping an overload of these toxins into the bloodstream and overtaxing the liver's ability to neutralize them. And so you've got to actually eat your way, believe it or not, to healthy fasting, by using key nutrients. And one of them surprisingly enough is none other than protein! Which is absolutely essential to ensure that the liver can produce adequate enzymes to break down the toxins into water-soluble elements for elimination.
Another surprisingly essential element in the whole detox process is none other than certain kinds of fat. You see, oil, like the flaxseed oil that I keep raving about, attracts the fat-soluble poisons which have been lodged in the fatty tissues of the body and carries them out for elimination. And if you don't have the right kind of fats when you're on a cleansing or detox program, where you're just drinking juices or just water, then toxins are generally not burned off in this way. So, unmetabolized poisons can often relocate from your shrinking fat reserves to the bloodstream, tissues and organs. This can cause headache, nausea, skin breakouts and generally make you feel much worse after the fast than before you began. So, with my Living Beauty Detox Program, you will be eating your way to health, beauty and a cleansed system which will leave you with vibrant skin and no side effects, I'm happy to report!
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PRx Host : |
You recommend a seasonal approach to cleansing programs. Can you explain why you recommend different supplements and diets for different seasons?
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Ann Gittleman : |
Yes, absolutely. I believe that it is imperative to really cleanse the system according to each season. That is because spring or summer or fall or even winter are accompanied by different temperature and weather changes, either dryness or dampness, or wind, which affect the beauty of your hair, skin, or nails.
I use the principles of traditional Chinese medicine, which links the seasons with certain organs which traditionally have been more sensitive and vulnerable during certain times of the year. For example, springtime is the season to cleanse the liver, summer is the time to support the heart and small intestines. Autumn is connected to the lungs and the large intestine, while winter targets the kidneys and the adrenals. Each of you can find out which season you are by taking the little quiz that I have in the front of the Living Beauty book so that you will understand why you have certain beauty symptoms at different times of the year. I'm a spring person, so I can't wait to get my liver into shape by drinking dandelion tea and doing those castor oil packs, which are specific to springtime support.
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PRx Host : |
Can you elaborate on castor oil packs?
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Ann Gittleman : |
Let me give an easy example of the castor oil packs. It is a potent way to detoxify, especially for the liver and gall bladder. Castor oil has been used for a variety of problems since ancient times. And in the spring, when the liver is "up" or in need of some TLC, castor oil packs can be used as a detox therapy to stimulate both the liver and gall bladder and to draw toxins from the body.
My clients have reported an absolutely remarkable sense of well-being and tranquility while applying the castor oil pack. And since the emotion of anger is so closely tied to the liver, many have reported that angry feelings start to bubble to the surface. Of course, I recommend that we learn to channel these feelings constructively. Basically you need three things for the castor oil pack: the first ingredient is pure, cold-pressed castor oil, a wool flannel, and a heating pad. You first fold the wool flannel into three or four layers and soak it with castor oil. Then you rub the castor oil on your stomach, lie down and place the flannel on top of your stomach. You cover the whole deal with plastic wrap and then top if off with a heating pad for about half an hour. When you finish, you can then wash the oil from your tummy and keep the oil-soaked flannel sealed in a plastic bag ready for further use.
Many of my readers have recommended using the castor oil at least once a day for three successive days. Take some time off, like another three days, and then use it for another go-round of three days in a row. It is a marvelous and time-tested therapy for people who suffer from chronic fatigue syndrome, or frequent colds or infections. Some research even suggests that if you use castor oil packs for a two-week period you can normalize liver enzymes and decrease elevated cholesterol levels. This pack is surprisingly relaxing and even spiritual.
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PRx Host : |
Let's turn to some questions from the audience.
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AlexF : |
What foods are highest in the good kinds of fat?
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Ann Gittleman : |
Remember that the good fats come from three special fatty acid families. The foods that are highest in the omega-3s, which are so important for fortifying the brain, reducing the risk of breast cancer, and lowering cholesterol, are flaxseed oil, walnuts, pumpkin seeds, salmon, and other fatty fish, like mackerel, sardines, and anchovies. To get the full benefits of the omega-3s, try to eat some fatty fish at least three times a week. Top your salads with some crunchy walnuts and get some flaxseed oil and mix it in yogurt.
The other fatty acid family is the omega-6s, and you can get them very easily in sunflower seeds, leafy greens, and two special botanical oils that are legendary for warding off migraines, asthma, and cramps: evening primrose oil and borage oil. And I have to tell you something about evening primrose oil. I have many readers who do nothing but add evening primrose oil in the dosage of 500 mg, taken four to six capsules a day, who have lost inches from their thighs, buttocks and "bottom." Without exercise, dare I say it? And no change in their eating habits! It seems to be a premiere "skinny fat" and works wonders in preventing PMS and even hot flashes in menopausal women.
The good fats are also found in the omega-9s, also known as the monounsaturates, and these friendly fats are considered to be very good for the heart and also protect the arteries from cholesterol buildup. One study found that consuming nuts like almonds and macadamias that are rich in omega-9s, have the ability to lower heart attack risk by as much as 50% if you eat two tablespoons at least five times a week. Other sources of the good omega-9s include olive oil, olives, avocados, and the nuts and seeds I mentioned. The best bet is that at every meal, include a source of healthy fat. I know that goes against everything that everybody may have read in the last 20 years, but adding essential fats back to your diet will encourage weight loss and promote a feeling of fullness that will then trigger fat burning, not fat storage. You can see I'm very passionate about the right kind of fat!
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Jackndi : |
According to  Before the Change, you say that progesterone and estrogen are critical in the hormone balance. I have been on only estrogen for 17 years because of surgical menopause and have had excessive weight gain and depression. Would progesterone be beneficial for me?
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Ann Gittleman : |
Oh, yes! Without a doubt! Because both progesterone and estrogen are found together in the body naturally. You need at least a 300 to 1 ratio of progesterone to estrogen. Please, get on some progesterone-encouraging herbs like wild yams, yarrow, or Vitex to balance your estrogen dominance.
I would also like you to consider using a topical progesterone cream that contains USP standard progesterone in the ingredient listing the amounts of 1/4 teaspoon every day for 28 days, and then resting for five days. Eating more protein as well as the healthy oils I mentioned, like flax and evening primrose oil, would be very good for you.
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Zerzan : |
Are there any dangers to detoxing the system?
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Ann Gittleman : |
Yes, definitely it's dangerous if you detox too quickly! You see, there's a whole new breed of toxins out there known as xenoestrogens which have surfaced since World War II, which have added 50 different varieties of endocrine disrupters to all the other toxins in the air, water, and food. If you do not do the right kind of detoxification that I outline in The Living Beauty Detox Program, these estrogen disrupters can come out of the fatty tissues too soon, thereby creating a situation known as estrogen dominance.
Too much estrogen, as we know, can feed and fuel breast cancer, prostate cancer, and also create hormone havoc by unbalancing progesterone, which is the anti-anxiety hormone and the calming hormone. So, too much estrogen in the system can make you feel anxious, depressed, unfocused, create insomnia, and also accelerate water retention and fat retention. All are things we don't need as we are getting better and better as we grow older.
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PRx Host : |
How important is it to eat organic food?
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Ann Gittleman : |
I think that eating organic food is vitally important, and you've got to do the best you can in that regard. You see, the problem or the challenge we find is that, if you're not eating organic and eating more protein, as so many of these high-protein diets are dictating, you're adding a lot more synthetic estrogen -- which is fed to these animals -- to the already toxic overload that is building up in your system. So, again, if you try to get organically grown meat, and poultry that is organically grown and hormone-free, you're doing your body and especially your liver a service. At least you can try to get organic or free-range eggs into your system on a daily basis.
The sulfur-bearing amino acids that are contained so richly in egg yolks actually will feed and nourish the liver, which is your key detox organ. And in the process, they will give you beautiful skin, thick hair, and killer nails! It's my hope that every supermarket in this country has a section for organic and farm-raised products. That way, the prices will come down and tissue-strengthening proteins will be available to everybody at a decent price.
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PRx Host : |
Tell about the cranberry juice elixir you talk about in The Living Beauty Detox Program.
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Ann Gittleman : |
Yes, if you do nothing else, and I mean nothing else for your detox program but use the living beauty elixir, then you're doing your system a real beautification service! The key ingredient is unsweetened -- yes you will get used to it! -- cranberry juice diluted in half by water. Cranberry juice is a potent detoxifier of the lymphatic system, which has been called the "garbage collector" of the body. The cranberry in The Living Beauty Elixir helps to digest stagnated lymphatic waste like all of those little fat globules that we know as cellulite. My readers are already emailing me and swearing that due to the special fat-flushing enzymes in cranberries, their cellulite is starting to disappear. Of course, there are two other magical ingredients in this living beauty elixir, but I will leave that to the book to explain in greater detail.
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PRx Host : |
You have a rather unorthodox remedy in your book that involves cayenne pepper and vodka. For those hoping for the day a nutritionist will recommend vodka to drink, I have to stress that the remedy isn't for ingesting. Tell us about that folklore remedy.
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Ann Gittleman : |
You know, that's one of my favorites! We have a section in the book that talks about beauty tips and routines for different ages and stages of life. The particular remedy you are talking about is a tried and true remedy to stop hair loss. So, I'm a firm believer in the use of certain kinds of booze to use topically to enhance our beauty!
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PRx Host : |
Unfortunately, we've run out of time. Can you tell our audience where they can find you on the web?
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Ann Gittleman : |
It would be my delight! I can be found on the web at www.annlouise.com. Please email me at gittleman@mindspring.com. Especially now, because we are collecting real-life testimonials and success stories for The Living Beauty Detox Program.
I have been approached by two infomercial companies who have become very interested in making the program available to women (and men, may I add) everywhere. So let me know of your progress, and I will try to guide you as time permits. Thank you so much.
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PRx Host : |
Thanks so much for a lively, informative chat. We hope you can come back again.
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Ann Gittleman : |
I would love to.
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PRx Host : |
Great. See you then.
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More about Ann Louise Gittleman
Ann Louise Gittleman, M.S., C.N.S., is a respected nutritionist who earned her master's degree in nutrition education from Columbia University in New York. In 1993, she received certification as a nutrition specialist from the American College of Nutrition and went on to serve as nutritional director at the Pritikin Longevity Center in Santa Monica, Calif. Gittleman has been a guest on "Good Morning America," PBS, and "Good Day New York," and has made countless appearances on thousands of radio stations across the country. She is listed in the World Who's Who for Women, and in 1993 was named among Self magazine's "Ten Most Knowledgeable Nutritionists."
The best selling author of 16 books, including The Living Beauty Detox Program and Super Nutrition for Women, which was awarded the Excellence in Medical Communication Award by the New England Chapter of the North American Medical Writers Association, Gittleman's other books include Beyond Pritikin, The 40/30/30 Phenomenon, and  How to Stay Young and Healthy in a Toxic World. Her latest books are Eat Fat, Lose Weight and How to Stay Young and Healthy in a Toxic World.
Gittleman currently consults with professionals, including medical doctors, corporations, universities, environmental health clinics, and spas as a private practice nutritional consultant in Washington, D.C., Los Angeles, Chicago, San Francisco, and New York. In addition, she sits on the medical advisory boards of the American Menopause Foundation, the Health Sciences Institute, and the Price-Pottenger Nutrition Foundation.
Ann Louise Gittleman's website is www.annlouise.com.
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