Trigger Foods: "Remove and Replace" with Healthier Options! Dr. Warren featured in SodaStream Blog

In our clinic we often employ a technique to deal with "trigger" foods called the 'Remove and Replace" strategy.  In short, rather than DENY a craving, do a 'switcheroo' to remove and replace 'junk' food with healthier options and ingredients.

Sometimes I get calls from writers who are asking for help and ideas for their readers who are trying to lose weight and improve their health.  I recently spoke with Jenna Birch, while she prepared an article called "Lighten Up Your Favorite Indulgences With These 10 Simple Ingredient Swaps."  You can read her story here:  http://thestream.sodastream.com/lighten_up  Her story fits in perfectly with our "Remove and Replace" technique!

Here are some excerpts from the article:
"Dips: Sour Cream —> Greek Yogurt

This is an easy switch to make in many recipes. Just sub out sour cream for fat-free Greek yogurt. “For example, you can use Greek yogurt as a base for onion dip for vegetables or as a sweet dip for fruit,” says Jennifer Warren, M.D., the medical director at Physicians Healthy Weight Center. “You can use Greek yogurt on top of baked potatoes or try with baked sweet potatoes. You can even use it with Mexican food instead of sour cream, or for baking brownies or cookies when the recipe calls for it.” Make this swap, and you’re looking at 17 calories per ounce instead of about 60, and you’ll also save on fat.

Dinners: Potatoes (and other carbs) —> Cauliflower (and other veggies)

Warren suggests substituting starchy dinner items for low-calorie, high-water vegetables to save tons of calories at each meal. “Some easy switches are spaghetti squash or zucchini instead of pasta; mashed cauliflower with melted fat-free cheese instead of potatoes or rice; and grilled or roasted asparagus or Brussels sprouts to fill up the rest of plate,” she says. If you’re trying to lose weight or simply get healthier, veggies are your best bet.

Natural Water: Water —> Sparkling Water + Lemon + Basil

We all need to drink more water, and we’re more likely to do so when it’s flavorful. Staying hydrated means you’re more likely to resist the urge to snack—which is why you should up your standard H20 game without taking on extra calories. “Simply crush a few basil leaves in a pitcher or glass, squeeze in some lemon and pour sparkling water on top,” Warren advises. It’s easy, tasty and loaded with antioxidants, vitamin C, calcium and potassium, thanks to the basil and lemon…

Pasta: Traditional Noodles —> Shirataki Noodles

If you’re craving pasta, there are healthier versions of your standard noodle base. Warren suggests shirataki noodles, which are made from konjac yam: “Shirataki noodles are ‘bouncy’ and take an extra preparation step because they need to be rinsed off, but they are still quick, tasty and very low-calorie-dense—which means they’re full of water and fiber, but not many calories or carbs.” She suggests checking blogs and Pinterest for recipe ideas…

Blended Fruit Drink: Water —> Sparkling Water

We all love those chilled fruit beverages that are something of an icy fruit smoothie, and a few simple rearrangements can take this indulgence to next-level healthy hydration. “Blend a third of a cup of berries of your choice, half a cup of ice, three-quarters of a cup of sparkling water and optional mint leaves,” Warren says. “And enjoy!”

Check out her article for great ideas from other experts, as well!

If you'd like help creating your own healthy nutrition plan, give us a call at (603) 379-6500.  We offer personalized, 1:1 visits in person, or 'virtually' online or on the phone!  Read more at HealthyWeightCenter.com

Four Culprits of Relapse: Why we fall off the wagon with healthy habits, and how to get back on!

We've all been there - we start a great nutrition plan, exercise plan, and lifestyle plan - we're excited, happy and doing well, and then...something happens.  We look up one day and realize that somewhere along the line we fell off the wagon.  Our great new habits have slipped away.  We beat ourselves up, feel discouraged, want to give up.  We might even wonder what is wrong with us.

Well, good news.  Nothing is wrong, we're simply human.  We're not perfect, but we DON'T HAVE TO BE PERFECT.   In fact, perfection can be a trap.  I recently heard Christiane Northrup say "Perfectionism is the excuse we use to not do something."  Great point!  Let's all DROP the goal of being 'perfect', and reset our goals:  BE GOOD ENOUGH, OFTEN ENOUGH, TO BE HEALTHY AND HAPPY.

And let's stop beating ourselves up!  The successful 'big losers and maintainers' in the National Weight Control Registry teach us that successful healthy weight is achieved not by being perfect, but by planning ahead to 'screw up' - and also planning to get back on track.   An insightful patient once told me, "I finally get it - everyone falls off the wagon.  Then we have a choice - climb back on the wagon, or let it run over us!  I won't let the wagon run over me any more."

When our patients 'fall off the wagon', we pull out a worksheet called - you guessed it - "Four Culprits of Relapse".  It is an outline which helps us work together to identify obstacles to success, and then create plans to overcome the challenges, and get back on track.  Here is our worksheet:

Four Culprits of Relapse!

1.  The Creep:  Old habits which creep back!   It’s human nature for old tendencies and patterns to creep back when we’re ‘not looking’! Hidden calories can creep back, exercise can creep down, etc.   We face an ‘obesogenic’ environment, which means that if we don’t stay on top of things, with support, the Creep can get us!.  The Fix:   Go back to what works!  It worked before, it will work again.   We’ll be your support team (and help with accountability!) Put yourself back on top of your priority list!

2.  The “Catastrophe”:  Any big change which throws you off your healthy routine! (Can be a good change or bad change.)   It’s human nature to go back to ‘default mode’ when we’re off track, or face change or stress - and that often means old unhealthy patterns. If we get stressed or sick, we might let go of exercise, or pre-planning, etc.  The Fix:  If it’s a short term disruption, don’t panic, ride it out, and go back to what worked before. If it’s a long-term, ongoing change or challenge, then create a new plan to address.  We’ll help set up your new plan. Another type of “catastrophe” - eating “addictive foods” (during holidays, trips, etc) which trigger cravings for more.  Sugary-fatty foods are the worst culprits.  The Fix: “Lock down” clean and simple eating - and be aware that it can take three or more days for your brain to ‘calm down’ and be ‘free’ of intense cravings.   

3.  Eeyore:  Fatigue, which can be mental or physical, such as fatigue from lack of sleep, or stress or illness, or depression, or loss of motivation. The Fix:  Identify the cause, and ‘fix’ it!  We’ll help! Physical ailments such as prediabetes, metabolic syndrome, low vitamin D, hypothyroidism, etc, depression, anxiety, insomnia, arthritis, etc, need to be addressed.  If stress or sleep are challenges, we’ll help with strategies and stress- reduction techniques, such as meditation (check out the app: Headspace).  Get re-motivated by focusing on your goals - what you REALLY want- such as feeling strong, healthy, in control, being a role model,  and having as full a life as possible!


4.  The Inner Baby/Inner Needs:  Unmet needs in our life.   We all have multiple ‘needs’ which need to be fullfilled:  time alone  (introvert needs), time with others/socializing (extrovert needs), spiritual needs, creative needs, need to feel connected to something larger than ourselves, need to feel we are contributing, etc.  It’s easy to make the mistake of EATING to try to fill those needs - but remember “If the inner baby is crying, she/he might not need food, maybe there is a different need.”  Figuring out what we REALLY need can take a little time and reflection.

*********
It can be a challenge to identify and analyze the Four Culprits, and more of a challenge to come up with solutions.  And even MORE of a challenge to keep the solutions going!  We can help with all those steps.

Give us a call at (603) 379-6500, and learn more about our program at HealthyWeightCenter.com

Organic Produce - do we need it? 2015 Update of Dirty Dozen List

Have you heard of the DIRTY DOZEN? How about the CLEAN FIFTEEN? If you're heading to the Farmer's Market, read on...

This is a "flashback Thursday" post - WITH an updated 2015 list of produce for you at the end of the article.

So, who are the Dirty Dozen, and why should we be concerned about them?  And who are the Clean Fifteen, and how can they help us out in a pinch?  Hint -if you're heading to the Farmer's Market this weekend, how do you know if you REALLY need to purchase organic fruits and vegetables - and what do you do if you can't afford to buy everything organic?  Wouldn't it be nice to have a SIMPLE LIST which guides us?  Turns out there IS such a list!  You can get it here:  http://www.ewg.org/foodnews/

For years, the Environmental Working Group has been studying fruits and vegetables to see how much pesticide remains in them AFTER proper washing (and peeling, for fruits such as bananas.)  It turns out that some fruits and vegetables have  high levels of pesticide, despite our best efforts to scrub our produce!  Luckily for us, the EWG publishes a list every year, with updated research, which tells us which non-organic produce is 'dirtiest' - the Dirty Dozen - and which produce is relatively clean - the Clean Fifteen.  When you purchase produce on the Dirty Dozen list, it makes sense to purchase ORGANIC versions of those, to minimize exposure to pesticide.  When you purchase produce on the Clean Fifteen list, you don't have to be QUITE as careful - if you need to, you can buy non-organic versions of these, and still have minimal pesticide exposure.

Why is this important?  Pesticide exposure has been linked to ADHD in children: 

http://www.nbcnews.com/id/44260583/ns/health-childrens_health/t/pesticides-food-linked-adhd-kids/#.U3Yu11zpVok

"Children with substantially higher levels of a breakdown product of neurotoxic organophosphate pesticides were twice as likely to be diagnosed with ADHD. The university researchers conclude that parents should buy organic for their kids..."It's mainly exposure through food. Diet is the driver," says pediatrician and public health expert Phil Landrigan, MD, professor and chair of the department of community and preventive medicine at Mount Sinai School of Medicine in New York City. "For most people, diet is the predominant source. It's been shown that people who switch to an organic diet knock down the levels of pesticide by-products in their urine by 85 to 90 percent…Numerous other researchers stress the importance of women eating organic at least six months before conception and throughout pregnancy, too.”

And pesticides have been linked to autoimmune disorders (and a new report shows autoimmune disorders have dramatically increased.)  http://nihrecord.nih.gov/newsletters/2011/03_18_2011/story4.htm 

"Frequent or extended exposure to pesticides may increase the risk for developing autoimmune diseases such as lupus and rheumatoid arthritis, according to the results of a longterm follow-up study of thousands of postmenopausal women."  

And pesticides have been linked to many other health problems:   http://www.cbsnews.com/news/pesticides-aplenty-in-your-fruits-and-veggies-the-2014-dirty-dozen/

"In a number of medical studies, pesticide exposure has been linked to Alzheimer's and Parkinson's disease, autism and endometriosis…."The USDA washes and peels the produce items that it tests and they still find pesticide residues on 65 percent of the samples," Alex Formuzis, vice president of EWG, told CBS News….Here is the Environmental Working Group's list of the "Dirty Dozen" fruits and vegetables (buy these organic):

1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet bell peppers
8. Nectarines
9. Cucumbers
10. Cherry tomatoes
11. Snap peas
12. Potatoes
13. Plus: hot peppers and kale/collard greens

So, when you're heading out to get your fantastic fresh fruits and vegetables this weekend, keep the Dirty Dozen and the Clean Fifteen in mind!  Better yet, print out the list, and bring it with you!  Remember, buy the Dirty Dozen in the ORGANIC version!  http://www.ewg.org/foodnews/list.php

High Fiber, Low Carb Foods for Weight Loss- add Fiber Without Too Many Calories!

High-Fiber, Low-Carb Foods for Weight Loss
by Amy Buzzell with Dr. Jennifer Warren, MD

FIBER can help with weight loss, fullness, blood sugar control, and intestinal health. As Dr. Warren mentioned in her blog on Fiber and Weight Loss, “when it's difficult to follow a complicated diet, simply increasing higher fiber foods can lead to clinically significant weight loss.”  http://healthyweightcenter.blogspot.com/2015/02/fiber-and-weight-loss-new-research.html
Our goal is to add fiber without adding too many calories or too many carbohydrates for our needs. Reducing excess carbohydrate can be beneficial for maintaining blood glucose and insulin levels, particularly for those with abdominal weight gain ("belly fat"), prediabetes, diabetes, metabolic syndrome, PCOS, peri-menopausal weight gain, among others. At the end of the article we've included a list of the best delicious high-fiber, lower carb (and lower calorie) foods.

Soluble vs. Insoluble Fiber Types

There are two different types of dietary fiber that have different effects in the body- soluble (gooey) and insoluble (dry/broom-like). Soluble is beneficial for our bodies because it attracts water, expands into a gel, and slows digestion; it is found in fruits, vegetables, oat bran, barley, nuts, seeds, beans, lentils, and peas. Diets high in soluble fiber can help to reduce total and LDL cholesterol. Insoluble fiber adds bulk and speeds passage of food through digestive tract. Insoluble fiber is found in vegetables, wheat bran, and whole grains. We need both types of fiber, but too much too soon is a problem, so increase gradually.  

“The average adult eats around 15g of fiber each day. The general recommendation for daily fiber intake is 25-35g per day; more specifically, women need 25g/day and men need 38g/day”, according to the Institute of Medicine. It is important to increase fiber slowly, because too much, too soon can be a problem!  Adding a lot of fiber too quickly can cause stomach distress, constipation, gas, cramps, bloating, and discomfort. Gradually introduce additional fiber to the diet over a few weeks to avoid stomach distress.

Tips for gradually increasing fiber intake: 
Choose FRESH fruits and vegetables, instead of juices.

Compare food labels to find higher fiber content per serving.

Drink plenty of fluids (non-caloric). Set a goal of at least 8 glasses a day to help you body process fiber.

Consider adding beano when starting to add non-starchy vegetables (beans, broccoli, caulflower, greens).

Add fiber gradually over a period of a few weeks to avoid stomach distress.

Keep peels on fruits and vegetables (taking the peels off reduces the amount of fiber you get).

Fiber-rich foods provide benefits no matter how they are prepared, either cooked or raw. 
Try a fiber supplement:  Benefiber, Metamucil, Citrucel, other fibers (glucomannon), etc.  

Non-starchy Vegetables = High Fiber + Low Carbohydrate

Choosing fresh, non-starchy vegetables can help increase your fiber intake while keeping the number of carbs down. One serving of non-starchy vegetables is one cup raw or ½ cup cooked and generally contains up to 5g carbohydrates. Darker colored vegetables have additional benefit of higher vitamin and antioxidant content. Peas, corn, potatoes, rice, and winter squashes are much higher in carbohydrates and calories.

High Fiber Vegetables

Collard Greens (1 cup cooked) 4g carb, 5g fiber

Spinach and Chard (1 cup cooked) 3g carb, 4 g fiber; (Frozen 1-10 oz package) 3g carb, 8g fiber

Broccoli (1/2 cup cooked) 1g carb, 3g fiber; (1 cup raw) 4g carb, 2g fiber

Cauliflower (1/2 cup cooked)1g carb, 2 g fiber; (1 cup raw) 2g carb, 2.5g fiber

Blackberries (1 cup, raw) 6 grams usable carb, 8 grams fiber

Asparagus (1/2 cup pieces) 2 grams usable carbs, 2 g fiber

Celery (1 cup chopped) 1.5 grams usable carb, 1.5 g fiber

Eggplant (1 cup raw) 2g fiber, 3g fiber; 1 cup cooked, 5g carb, 3g fiber

Lettuce, Romaine (1 cup shredded) .5g carb, 1g fiber

Mushrooms (1 cup raw) 1g carb, 1g fiber

Radishes (1 cup raw) 2g carb, 2g fiber

Red Raspberries (1 cup raw) 7g carb, 8g fiber

Cabbage (1 cup raw) 3g carb, 2g fiber; (1/2 cup cooked) 2g carb 1g fiber

Bell Peppers- 1 cup raw, 4g carb, 3g fiber

Snow Peas (edible pod)- 1 cup raw, 3g carb, 2g fiber

Zucchini Squash (1 cup cooked) 4g carb, 3g fiber

Strawberries (1/2 cup sliced) 5g carb, 2g fiber

Avocado (½ medium) 125 calories, 7.5g carb, 5g fiber

Almonds (1 oz.) 6g protein, 5g total carbs, 3g dietary fiber… try 100-calorie packs of almonds!

Walnuts (1 oz.) 4g protein, 4g carbs and 2g fiber

Peanuts (1 oz.) 7g protein, 5g carbs and 2.5g fiber (for about 190 calories)

Peanut butter( 2 tbsp.) 7g protein, 6g carbs, 2g fiber (190 calories)

Nuts are high in fiber and protein, and many are low in carbohydrates, (but watch the calories!!)

High Fiber Cereals- Check the nutrient label carefully, but a few high fiber cereals are also low or fairly low in carbohydrate. Examples: All Bran with Extra Fiber, Fiber One

Some psyllium fiber supplements are carb-free and contain up to 15 grams of fiber per tablespoon.

***************************************

If you would like help designing a healthy, sustainable high-fiber diet, and adding this to part of your comprehensive healthy lifestyle, we can help.  We are available to help in-person, 1:1, and via our new Virtual Visits (via phone, email,  or skype) as well. (603) 379-6500 http://www.physicianshealthyweightcenter.com

References:

http://www.webmd.com/food-recipes/fiber-how-much-do-you-need  

http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm

http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html

http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm

http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html

http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html

Nelms, M., Sucher, K., Lacey, K., Roth, S.(2011) Nutrition Therapy and Pathophysiology, 2/e, Brooks/Cole Cengage learning, Belmont, CA, p 397

Dr. Jennifer Warren on WMUR News

Eating Disorders. What are they? What is the treatment? What about food? By Pat Pappal

We need nourishment to maintain our bodily functions, to grow and survive.

We eat out of necessity and for enjoyment. Social occasions, holidays, special events

focus on food. What happens when eating becomes disordered and are eating disorders 

really just about the food?

This post will focus on the 3 most common forms of eating disorders, the first being Anorexia

Nervosa. Those afflicted with Anorexia Nervosa have an intense fear of weight gain and often have a false perception of their size, body shape and weight. People will often resort to extreme

measures to control their weight, including food restriction, excessive exercise,and the misuse of diet aids and laxatives.

According to The National Institute of Mental Health (NIMH): www.nimh.nih.gov/health, medical complications of AN may include:

Thinning of bones such as osteopenia and osteoporosis

Brittle hair and nails

Severe constipation

Low blood pressure

Heart damage

Drop in internal temperature, cold intolerance 

Extreme fatigue

Cessation of menstrual cycle

Bulimia Nervosa, people may eat an large quantity of food then vomit ( purge ) the food afterwards. There is usually a feeling of disgust after this act. The use of laxatives and diuretics 

may also be involved. This cycle may happen several times a day and is often done in secret. 

People with BN may be of normal weight but may still have intense concerns about gaining weight.

Symptoms associated with BN according to The NIMH include:

Chronic sore throat

Swollen salivary glands in the neck

Decaying teeth and worn tooth enamel

Gastric Reflux

Dehydration

Changes in electrolyte balance particularly potassium, sodium and calcium which can affect the regularity of the heart

Binge Eating Disorder consists of an individual eating more food in a 2 hour period of time than what would be considered usual. This occurs once a week for at least 3 months. As in BN, there is usually a feeling of disgust and a loss of control. People who binge may do so due to stress, anxiety or loneliness.

Prolonged Binge Eating may lead to:

Obesity and resulting complications of such as joint pain, immobility, sleep apnea

Type 2 Diabetes

Cardiovascular disease

Emotional distress, unhappiness with ones appearance, social isolation

Causes:

In many cases there may be determining factors of who develops an eating disorder. As noted by The American Psychological Association,www.apa.org/helpcenter/eating, specific psychological factors and personality traits such as perfectionism may predispose a person towards an eating disorder. Situations experienced in life may also predispose a person towards an eating disorder. 

And in many cases there is no known cause.

Treatment;

There are many avenues of treatment for eating disorders, a multidisciplinary approach is beneficial between primary care providers, specialists in the field of eating disorders,obesity specialists,dietitians, psychologists, and licensed mental health providers.

It’s very important to seek treatment early. As noted by The American Psychological Association, www.apa.org/helpcenter/eating, the longer abnormal eating patterns continue, the harder they are to treat and become more implanted in a persons life. Outpatient, inpatient, partial programs may be ongoing for years before recovery is attained. As noted by the Academy of Eating Disorders, Anorexia Nervosa has a mortality rate of 6 to 12 times higher in women comparable to the general population. Early intervention and recognition is key and essential.

Eating Disorders are not just about food. They are a complex medical and psychological condition that is medically treatable. Food may be used to feel in control of other symptoms as noted by womenshealth.gov. 

While nutritional stability is a goal of those treated eating disorders, the recognition that people do not choose to eat in a disordered manner is essential. The treatment of eating disorders is not just about food but achieving a healthy relationship in the social aspect of eating and the recognition that recovery is possible.

References:

The National institute of Mental Health; Eating Disorders: More Than Food. Retrieved April 1, 2015, fromhttp://www.nimh.nih.gov/health/publications/eating-disorders 

American Psychological Association; Eating Disorders. Retrieved April1, 2015, from http://www.apa.org/helpcenter/eating.aspx

Academy of Eating Disorders ( 2012) Eating Disorders; Critical Points for Early Recognition and Medical Risk Management in the Care of Individuals with Eating Disorders

Women’shealth.gov; Body Image About Eating Disorders. Retrieved April 1, 2015.

Saturated Fat: Do you want a BUTTER brain, or a BETTER brain?

To sat fat, or not to sat fat - that has been a recent question.  Perhaps we should rephrase the question:  do you want a BUTTER brain, or a BETTER brain?

I have been frustrated and concerned that recently some fad diet writers have been pushing (and selling) the idea that saturated fat is some kind of a health food, or health miracle.  Saturated fat is the fat found in butter, full-fat cheese, fatty red meat, fried food.  I suppose some people will say anything in order to sell a book or product (and yes I'm looking at you, Nina Teicholz, and you, the guy who has been telling people to put butter in their coffee!)   We've long known that excess saturated fat raises inflammation in the body, worsens insulin resistance (a precursor to diabetes), and can even create inflammation in the brain which can interfere with 'fullness signals' - AND raise bad cholesterol levels, to boot.  Now new research shows that excess saturated fat is associated with a higher risk of Alzheimer's disease - AND we can lower our risk of Alzheimer's by adopting a diet LOW in butter, beef, fried food, and sugary-fatty desserts, and  HIGHER in healthy foods such as leafy greens, berries, some beans, nuts, fish, olive oil, poultry, whole grains, and even a little red wine!  (That sounds pretty good to me!)   The research was published online on March 19, in the journal Alzheimer's & Dementia:  The Journal of the Alzheimer's Association.   http://www.alzheimersanddementia.com/article/S1552-5260(15)00017-5/abstract

The healthy diet is called the MIND diet, and is a blend of the Mediterranean diet and the DASH diet.   Here is an excellent article on the new research:  https://www.rush.edu/news/diet-may-help-prevent-alzheimers  How much of a difference did the diet make?  Those who adhered rigorously to the diet lowered their risk of Alzheimer's by as much as 53% - and good news for those of us who are less than perfect - those who adhered 'moderately well' still lowered their risk of Alzheimer's by 35%.   Pretty impressive.

Exactly what is in this super-healthy MIND diet?   Daily salads with abundant leafy greens, moderate amounts of nuts almost every day, olive oil as the primary fat source, berries at least twice a week, beans and whole grains daily, fish at least once a week, poultry at least twice a week, and a little red wine (I suspect you could substitute grapes or raisins).  What is NOT in this diet?  You guessed it - the healthy eaters severely cut back on butter (less than 1 tbs per day), beef, full fat cheese, fried and fast food, and pastries/sweets.

Put these on your shopping list:

Brain-healthy foods:

• Green leafy vegetables
• Other vegetables
• Nuts
• Berries
• Beans
• Whole grains
• Fish
• Poultry
• Olive oil
• Wine 

Keep these off the shopping list:

The five unhealthy groups are:  

• Red meats
• Butter and stick margarine
• Cheese
• Pastries and sweets
• Fried or fast food"

 Read more here:  http://www.medicalnewstoday.com/articles/291073.php

And if that's not enough to convince you, check out more research on saturated fat:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277346/
PLoS One. 2014; 9(12): e115642.

Published online 2014 Dec 26. doi:  10.1371/journal.pone.0115642

"Overnutrition-induced metabolic dysfunction is a severe health concern in both industrialized and developing countries. Sustained exposure to excess dietary fatty acids (FA) causes lipid accumulation in non-adipose tissues with limited storage capacity. This lipotoxicity causes cellular stresses and inflammation that lead to cell damage [1], and in peripheral tissues contributes to insulin resistance and metabolic syndrome [2], [3]. The hypothalamus is similarly vulnerable to lipotoxicity. The hypothalamus senses availability of nutrients, including fat, to control food intake and regulate energy balance [4], [5]. However, elevated saturated FA is sufficient to induce lipotoxic stress in the hypothalamus and attenuate responses to insulin and leptin negative feedback, contributing to dietary-induced obesity (DIO) and attendant metabolic dysfunction [6]–[8]."

And this: http://www.jci.org/articles/view/36714

"An acute increase in plasma fatty acids by lipid infusion causes insulin resistance in animals (43) as well as in healthy and diabetic humans (44–47), potentially by altering insulin signaling downstream of PI3K (28, 43). Recently, we extended these findings to include fatty acid inhibition of insulin signaling in hypothalamic circuits that control energy homeostasis (10)….Many recent reports have linked insulin resistance with other disorders of the CNS, including Alzheimer disease and mild cognitive impairment …"

Or you can forget science, and listen to gobbledegook spouted by someone trying to make a buck - or a million - off us:  http://gizmodo.com/bulletproof-coffee-debunking-the-hot-buttered-hype-1681321467

Pass me the olive oil.  I'll take a pass on the disgusting butter coffee.