A new study confirms what Mom always said -- breakfast is the most important meal of the day. Dr. Hamid R. Farshchi and his colleagues at the University of Nottingham in the UK published the results of their research in the February 2005 issue of the American Journal of Clinical Nutrition.
"Researchers found that when healthy, lean women skipped their morning meal, it raised their cholesterol levels and diminished their bodies' sensitivity to insulin, a hormone that helps regulate blood sugar levels. On top of that, the women tended to eat more calories on breakfast-free days -- suggesting that over the long haul, skipping breakfast could spur weight gain."
Actually, this isn't really news. Many studies have demonstrated the importance of breakfast -- especially a breakfast of low-glycemic carbs and adequate protein. Some research has indicated that the Atkins-style breakfast, over the long term, can increase cholesterol levels in some individuals.
With only one exception (Celiac disease), I favor oatmeal for breakfast with a scoop or two of unflavored protein powder mixed in -- add cinnamon or berries for flavor, and you have the perfect heart-healthy breakfast. Do not add butter, and if you add milk go for skim or the new low-carb skim milk. If you are trying to lose weight, aim for 1/2 cup uncooked oatmeal (not instant). If you are trying to gain weight, start with 1 cup uncooked.
Even if you can't do anything more than a bowl of Wheaties with milk, eat some complex carbs and protein for breakfast. It'll make the difference in whether or you are successful on your diet.
Monday, February 28, 2005
For Women, Exercise Alone Is Not Enough
A new study appearing in the American Journal of Clinical Nutrition, February 2005, confirms what many of us have known -- reducing body fat requires healthy nutrition and not just more exercise.
From the Reuters article [click header to read the article]: "A total of 445 adolescents and their mothers completed questionnaires about the frequency, length, and intensity of physical activity they had engaged in during leisure time, at school or as a means of transportation during a 7-day period. All of the subjects are involved in the ongoing Stockholm Weight Development Study." Around 15 percent of the boys and 10 percent of the girls were overweight or obese -- 34 percent of the mothers were also overweight or obese. The girls had much higher levels of body fat than did the boys.
For the boys, fat mass decreased as their activity levels increased, but this wasn't true for the girls in the study. The results seem to indicate that for the girls, a healthy diet with reduced simple carbs and low saturated and trans fats, along with regular exercise, is necessary in order to reduce body fat. As they age, the boys will find that same is true for them as well. The biggest difference between the boys and girls in the study is undoubtedly the high levels of testosterone teen boys experience -- an endogenous hormone known to increase muscle mass and decrease fat mass, but only in the presence of exercise.
The take-home message here is that merely going to the gym several times a week will not burn off the fat if you are still eating McSludge for lunch or emptying a bag of chips while sitting in front of the TV. I've said it before and I'll keep on saying it -- diet is 75 percent of the process when you want to lose fat or build muscle.
From the Reuters article [click header to read the article]: "A total of 445 adolescents and their mothers completed questionnaires about the frequency, length, and intensity of physical activity they had engaged in during leisure time, at school or as a means of transportation during a 7-day period. All of the subjects are involved in the ongoing Stockholm Weight Development Study." Around 15 percent of the boys and 10 percent of the girls were overweight or obese -- 34 percent of the mothers were also overweight or obese. The girls had much higher levels of body fat than did the boys.
For the boys, fat mass decreased as their activity levels increased, but this wasn't true for the girls in the study. The results seem to indicate that for the girls, a healthy diet with reduced simple carbs and low saturated and trans fats, along with regular exercise, is necessary in order to reduce body fat. As they age, the boys will find that same is true for them as well. The biggest difference between the boys and girls in the study is undoubtedly the high levels of testosterone teen boys experience -- an endogenous hormone known to increase muscle mass and decrease fat mass, but only in the presence of exercise.
The take-home message here is that merely going to the gym several times a week will not burn off the fat if you are still eating McSludge for lunch or emptying a bag of chips while sitting in front of the TV. I've said it before and I'll keep on saying it -- diet is 75 percent of the process when you want to lose fat or build muscle.
Wednesday, February 23, 2005
Questions About My Cholesterol-Lowering Advice
I received the following input from a reader. My responses are in blue below each of the reader's concerns. I appreciate any and all questions and responses from readers. If you have doubts about my advice, don't just take my word for it -- do the research for yourself. Health is a matter of personal responsibility.
(The numbers refer to the items in the original post.)
3) Whether foods are fried or not has no effect at all on their cholesterol content. Fried foods are bad for several different reasons, though, the most important of which are probably that they usually have added fat and that frying food (like toasting and grilling/broiling) leads to high levels of acrylamide.
Cholesterol content of food has very little impact on cholesterol levels in the body. That's a bit of misinformation that seems to persist no matter what anyone says. However, fried foods are nearly always high in saturated fat. (Foods that are fried soak up the oil they are fried in; nearly all fried foods are cooked in oils very high in saturated fats and/or trans fats.) Saturated fat intake causes a substantial increase in serum cholesterol. Saturated fat intake also reduces insulin sensitivity, which can lead to diabetes as well as weight gain.
5,6) While it is a very good thing to eat oily fish, it is also dangerous to eat too much fatty fish. Fish oils harbour toxic pollutants, so adding fish oil to a high-fish diet (such as 5 portions a week) is probably not a good idea. It's a balance thing in this case - eat a decent amount of fatty fish (which includes fresh tuna, trout, mackerel, sprats, etc., as well as the more expensive salmon), but don't overdo it if you value your long-term health.
Deep-water fish, such as tuna, and free-range salmon are safe as far as we can tell. Any farmed fish (such as trout and salmon, in particular) are to be avoided. All major brands of fish oil supplements have been tested for mercury and other contaminants and have been deemed safe at this time. However, pregnant women should reduce their intake of fish and consult their physician about adding fish oil supplements to their diet. What is safe for a healthy adult may not be safe for a fetus.
7) Olive oil is good, but eating nuts can be troublesome for many.
This is common sense. If you are allergic to nuts, don't eat them. Generally, most people who have a nut allergy are allergic to peanuts. I generally don't recommend peanuts as part of one's consumption of healthy fats.
10) Again, trans fats are very bad for you, but this isn't a cholesterol issue - they're completely different chemicals.
See above. Trans fats in the diet are converted to the bad form of cholesterol in the body. People who eat a lot of trans fats have very high LDL cholesterol levels and very low HDL cholesterol levels. The body cannot burn trans fats as energy (they are an unnatural substance) so it must store them or use them in cell membrane construction. Cells made with trans fats are very unhealthy cells, which is where the cancer risk comes into play.
Bottom line: cholesterol in the body is made from dietary fat (especially saturated fat and trans fat) and has little correlation with cholesterol in the diet. There is only a three to five percent correlation between cholesterol intake and serum cholesterol levels. However, foods high in cholesterol often tend to be high in saturated fats (for example, red meat).
(The numbers refer to the items in the original post.)
3) Whether foods are fried or not has no effect at all on their cholesterol content. Fried foods are bad for several different reasons, though, the most important of which are probably that they usually have added fat and that frying food (like toasting and grilling/broiling) leads to high levels of acrylamide.
Cholesterol content of food has very little impact on cholesterol levels in the body. That's a bit of misinformation that seems to persist no matter what anyone says. However, fried foods are nearly always high in saturated fat. (Foods that are fried soak up the oil they are fried in; nearly all fried foods are cooked in oils very high in saturated fats and/or trans fats.) Saturated fat intake causes a substantial increase in serum cholesterol. Saturated fat intake also reduces insulin sensitivity, which can lead to diabetes as well as weight gain.
5,6) While it is a very good thing to eat oily fish, it is also dangerous to eat too much fatty fish. Fish oils harbour toxic pollutants, so adding fish oil to a high-fish diet (such as 5 portions a week) is probably not a good idea. It's a balance thing in this case - eat a decent amount of fatty fish (which includes fresh tuna, trout, mackerel, sprats, etc., as well as the more expensive salmon), but don't overdo it if you value your long-term health.
Deep-water fish, such as tuna, and free-range salmon are safe as far as we can tell. Any farmed fish (such as trout and salmon, in particular) are to be avoided. All major brands of fish oil supplements have been tested for mercury and other contaminants and have been deemed safe at this time. However, pregnant women should reduce their intake of fish and consult their physician about adding fish oil supplements to their diet. What is safe for a healthy adult may not be safe for a fetus.
7) Olive oil is good, but eating nuts can be troublesome for many.
This is common sense. If you are allergic to nuts, don't eat them. Generally, most people who have a nut allergy are allergic to peanuts. I generally don't recommend peanuts as part of one's consumption of healthy fats.
10) Again, trans fats are very bad for you, but this isn't a cholesterol issue - they're completely different chemicals.
See above. Trans fats in the diet are converted to the bad form of cholesterol in the body. People who eat a lot of trans fats have very high LDL cholesterol levels and very low HDL cholesterol levels. The body cannot burn trans fats as energy (they are an unnatural substance) so it must store them or use them in cell membrane construction. Cells made with trans fats are very unhealthy cells, which is where the cancer risk comes into play.
Bottom line: cholesterol in the body is made from dietary fat (especially saturated fat and trans fat) and has little correlation with cholesterol in the diet. There is only a three to five percent correlation between cholesterol intake and serum cholesterol levels. However, foods high in cholesterol often tend to be high in saturated fats (for example, red meat).
Tuesday, February 22, 2005
Children Fed Vegan Diets Developmentally Damaged
If you choose not to eat meat, great. But if you do not feed your children meat and/or dairy and poultry products, you may be committing child abuse. A recent study [click header to read the article] shows that as little as two spoonfuls of meat a day can significantly improve the physical and mental health of children.
The study was conducted using 544 Kenyan children with an average age of seven. Kenyans tend to be raised without regular meat in the diet and subsist almost completely on maize and cassava.
From the article:
"There is absolutely no question that it's unethical for parents to bring up their children as strict vegans. There is data to show that," Allen said.
"Even when they were adolescents these children who were fed as vegans when they were young still had delayed development or permanently impaired development," she told the American Association for the Advancement of Science in Washington, DC.
Results of the study (Lindsay Allen is from the University of California at Davis) showed marked differences in physical health, emotional health, and intellectual ability. In addition, the children fed meat tended to be better leaders and more playful. However, the biggest difference was in physical development -- children fed meat were up to 80 percent bigger than those who ate the traditional vegan diet.
As important as this study is in understanding the role of nutrition in child development, I think we might be able to extrapolate an even larger meaning from this data. Many anthropologists believe that the crucial evolutionary moment in human history was when we began to eat meat as a regular part of our diet. This study would seem to confirm that adding meat to the diet can result in profound differences in physical stature and intellectual capability.
It will be interesting to see if this data can be reproduced in other populations. If so, we may be learning a lot about our history as a species.
The study was conducted using 544 Kenyan children with an average age of seven. Kenyans tend to be raised without regular meat in the diet and subsist almost completely on maize and cassava.
From the article:
"There is absolutely no question that it's unethical for parents to bring up their children as strict vegans. There is data to show that," Allen said.
"Even when they were adolescents these children who were fed as vegans when they were young still had delayed development or permanently impaired development," she told the American Association for the Advancement of Science in Washington, DC.
Results of the study (Lindsay Allen is from the University of California at Davis) showed marked differences in physical health, emotional health, and intellectual ability. In addition, the children fed meat tended to be better leaders and more playful. However, the biggest difference was in physical development -- children fed meat were up to 80 percent bigger than those who ate the traditional vegan diet.
As important as this study is in understanding the role of nutrition in child development, I think we might be able to extrapolate an even larger meaning from this data. Many anthropologists believe that the crucial evolutionary moment in human history was when we began to eat meat as a regular part of our diet. This study would seem to confirm that adding meat to the diet can result in profound differences in physical stature and intellectual capability.
It will be interesting to see if this data can be reproduced in other populations. If so, we may be learning a lot about our history as a species.
Sunday, February 20, 2005
Food Industry Still Struggling to Rid Foods of Deadly Trans Fats
"At least 30,000 and as many as 100,000 cardiac deaths a year in the United States could be prevented if people replaced trans fat with healthier nonhydrogenated polyunsaturated or monounsaturated oils, according to a 1999 joint report by researchers at the Harvard School of Public Health and the Brigham and Women's Hospital in Boston." [Click the header for the NY Times article.]
The bottom line is that trans fats kill. The FDA has finally declared that there is no healthy level of trans fats in our foods; however, the chemicals should be banned completely, although the processed foods lobby has worked hard to prevent that from happening. The new labeling law, which goes into effect in January 2006, should effectively act as a ban, especially if the media begins to focus on the health risks of trans fats.
Some food manufacturers might be forced out of business if consumers stop eating foods that are as deadly as smoking cigarettes. For example, the makers of doughnuts face a tough road to find a healthy version of one of the least healthy foods ever created. So far, makers say that they haven't found an oil that produces the same texture and flavor as the trans fat oils now used. That's good news to those of us whose business is health. The world does not need doughnuts.
Even McDonald's, the world's largest purveyor of obesity and diabetes (with a side of cancer), is feeling the pinch. More than two years ago they announced they would stop frying those tasty fries in trans fat oils. So far, they haven't made the switch -- which has cost them an 8.5 million dollar settlement in two lawsuits (NY Times, Feb. 12, 2005). BanTransFat.com initiated the lawsuits in 2003, following McDonald's 2002 claim that they would reduce trans fat levels in their French fries.
Visit BanTransFat.com for more information on the fight to remove deadly trans fats from the American diet. And make sure there are no hydrogenated or partially hydrogenated oils in the foods you eat. Your life depends on it.
The bottom line is that trans fats kill. The FDA has finally declared that there is no healthy level of trans fats in our foods; however, the chemicals should be banned completely, although the processed foods lobby has worked hard to prevent that from happening. The new labeling law, which goes into effect in January 2006, should effectively act as a ban, especially if the media begins to focus on the health risks of trans fats.
Some food manufacturers might be forced out of business if consumers stop eating foods that are as deadly as smoking cigarettes. For example, the makers of doughnuts face a tough road to find a healthy version of one of the least healthy foods ever created. So far, makers say that they haven't found an oil that produces the same texture and flavor as the trans fat oils now used. That's good news to those of us whose business is health. The world does not need doughnuts.
Even McDonald's, the world's largest purveyor of obesity and diabetes (with a side of cancer), is feeling the pinch. More than two years ago they announced they would stop frying those tasty fries in trans fat oils. So far, they haven't made the switch -- which has cost them an 8.5 million dollar settlement in two lawsuits (NY Times, Feb. 12, 2005). BanTransFat.com initiated the lawsuits in 2003, following McDonald's 2002 claim that they would reduce trans fat levels in their French fries.
Visit BanTransFat.com for more information on the fight to remove deadly trans fats from the American diet. And make sure there are no hydrogenated or partially hydrogenated oils in the foods you eat. Your life depends on it.
Tuesday, February 15, 2005
Eat Your Veggies and Lower Your Cholesterol
Most doctors respond to a patient with high cholesterol by prescribing one of the many statin drugs. Fewer and fewer doctors will even give diet and exercise a chance -- especially with the incentives many physicians receive for prescribing certain drugs.
As I sit here writing, a Lipitor commercial just played on the TV. They urge you to see your doctor and ask for Lipitor, claiming that diet and exercise may not be enough to lower your cholesterol.
However, a new study [click header to read the article] suggests that diet can be as effective as statin drugs in lowering cholesterol. The diet used in the study was "high in soy protein, almonds and cereal fiber as well as plant sterols -- tree-based compounds used in cholesterol-lowering margarines, salad dressing and other products." The results are good news, but the diet used in the study is biased by those who funded the research. (The Almond Board of California helped fund the study, as did several food makers and the Canadian Natural Sciences and Engineering Research Council of Canada.)
I don't have a broad spectrum of individuals to prove my own diet recommendations, but I would propose a very different diet (and I would never suggest a diet high in soy protein). If you want to be healthy while you reduce your cholesterol, follow these suggestions:
1) Eat your veggies, especially broccoli, cauliflower, asparagus, spinach, garlic, onions, and scallions. The more the better. Take an aged garlic supplement if the scent bothers you.
2) Eat a small bowl of oatmeal every morning, but do not add butter or sugar of any kind.
3) Do not eat fried foods. Period. No debate.
4) Limit red meat intake to lean cuts and 98% fat-free hamburger.
5) Eat fish, especially salmon, three to five times a week.
6) Take a fish oil or flax oil supplement -- up to 15 grams a day.
7) Use olive oil on salads or eat almonds and cashews daily.
8) Get three to five hours of cardiovascular exercise a week.
9) Eat no sugars of any kind, no bread with fewer than four grams of fiber per slice, and no baked goods. Avoid all simple carbohydrates.
10) Avoid trans-fatty acids at all costs. Read labels and do not eat anything with hydrogenated or partially hydrogenated oils.
If you follow all of these suggestions, exactly as written, you can reduce your cholesterol by as much as 150 points in three to four weeks. (One of my clients made this progress in three weeks, as well as losing 10 pounds and bringing down her resting glucose by nearly 200 points.)
Drugs are seldom the best approach. If your doctor won't discuss natural approaches, such as diet and exercise, find another doctor who doesn't think there is a magic pill for every problem.
As I sit here writing, a Lipitor commercial just played on the TV. They urge you to see your doctor and ask for Lipitor, claiming that diet and exercise may not be enough to lower your cholesterol.
However, a new study [click header to read the article] suggests that diet can be as effective as statin drugs in lowering cholesterol. The diet used in the study was "high in soy protein, almonds and cereal fiber as well as plant sterols -- tree-based compounds used in cholesterol-lowering margarines, salad dressing and other products." The results are good news, but the diet used in the study is biased by those who funded the research. (The Almond Board of California helped fund the study, as did several food makers and the Canadian Natural Sciences and Engineering Research Council of Canada.)
I don't have a broad spectrum of individuals to prove my own diet recommendations, but I would propose a very different diet (and I would never suggest a diet high in soy protein). If you want to be healthy while you reduce your cholesterol, follow these suggestions:
1) Eat your veggies, especially broccoli, cauliflower, asparagus, spinach, garlic, onions, and scallions. The more the better. Take an aged garlic supplement if the scent bothers you.
2) Eat a small bowl of oatmeal every morning, but do not add butter or sugar of any kind.
3) Do not eat fried foods. Period. No debate.
4) Limit red meat intake to lean cuts and 98% fat-free hamburger.
5) Eat fish, especially salmon, three to five times a week.
6) Take a fish oil or flax oil supplement -- up to 15 grams a day.
7) Use olive oil on salads or eat almonds and cashews daily.
8) Get three to five hours of cardiovascular exercise a week.
9) Eat no sugars of any kind, no bread with fewer than four grams of fiber per slice, and no baked goods. Avoid all simple carbohydrates.
10) Avoid trans-fatty acids at all costs. Read labels and do not eat anything with hydrogenated or partially hydrogenated oils.
If you follow all of these suggestions, exactly as written, you can reduce your cholesterol by as much as 150 points in three to four weeks. (One of my clients made this progress in three weeks, as well as losing 10 pounds and bringing down her resting glucose by nearly 200 points.)
Drugs are seldom the best approach. If your doctor won't discuss natural approaches, such as diet and exercise, find another doctor who doesn't think there is a magic pill for every problem.
Monday, February 14, 2005
Health Is a Choice
Are you overweight? Have you tried to lose the weight before but were not able to make it happen? Did you start out strong on your diet but then fail? I see this struggle every day. For a long time, I've believed health is a matter of willpower, but I have recently started thinking that willpower is a secondary element in the process. Willpower is crucial, but it is not enough.
The bottom line in motivation is this: do you love yourself enough to live your best life?
Eating well is a choice. Going to the gym or taking a daily walk is a choice. Both of these are important to your health. However, the first choice must be that you believe in yourself enough to be the best person you can be, and that means being healthy. You must choose your best life.
Once you make that choice -- once you can say to yourself that you are committed to loving your body as much as you love your children or your partner or any other significant person in your life -- you will find the willpower to refuse the fried foods, the ice cream, the baked goods, and the willpower to exercise several days a week.
It's your choice. Are you worth it?
The bottom line in motivation is this: do you love yourself enough to live your best life?
Eating well is a choice. Going to the gym or taking a daily walk is a choice. Both of these are important to your health. However, the first choice must be that you believe in yourself enough to be the best person you can be, and that means being healthy. You must choose your best life.
Once you make that choice -- once you can say to yourself that you are committed to loving your body as much as you love your children or your partner or any other significant person in your life -- you will find the willpower to refuse the fried foods, the ice cream, the baked goods, and the willpower to exercise several days a week.
It's your choice. Are you worth it?
Saturday, February 12, 2005
St. John's Wort More Effective than Paxil
From the article:
At the end of the latest trial, half of those taking St John's wort (61 out of 122) found that their depressive symptoms were in decline, but only a third of those on paroxetine [Paxil] (43 out of 122) -- as a widely-prescribed antidepressant drug -- went into remission.
Many in the alternative health field have been promoting for years the use of St. John's wort for mild to moderate depression. Many studies have shown the herb to be effective for many users with none of the side effects experienced with pharmaceuticals.
A study that came out last year suggested that many St. John's wort supplements did not meet label claims and therefore should not be used by consumers. While this may be true for some brands, if one uses a standardized extract from a trusted company (Natrol, Nature's Way, Nature's Herbs, and NOW Foods are a few that are trusted in the industry), labels claims will be within the margin of error.
This is the first study that confirms the effectiveness of St. John's wort for severe depression. With the recent revelation of suicidal risks in young people taking antidepressant pharmaceuticals, a natural alternative with fewer side effects is a great option.
One note of caution: please check with your doctor before stopping the use of Paxil or any other depression medication, as severe withdrawal symptoms have been noted for some drugs. If you want to try St. John's wort, check with your doctor to be sure the herb does not have adverse interactions with any other drugs you may be taking (for example, birth control pills lose effectiveness when St. John's Wort is introduced).
[Click header to read the news article.]
At the end of the latest trial, half of those taking St John's wort (61 out of 122) found that their depressive symptoms were in decline, but only a third of those on paroxetine [Paxil] (43 out of 122) -- as a widely-prescribed antidepressant drug -- went into remission.
Many in the alternative health field have been promoting for years the use of St. John's wort for mild to moderate depression. Many studies have shown the herb to be effective for many users with none of the side effects experienced with pharmaceuticals.
A study that came out last year suggested that many St. John's wort supplements did not meet label claims and therefore should not be used by consumers. While this may be true for some brands, if one uses a standardized extract from a trusted company (Natrol, Nature's Way, Nature's Herbs, and NOW Foods are a few that are trusted in the industry), labels claims will be within the margin of error.
This is the first study that confirms the effectiveness of St. John's wort for severe depression. With the recent revelation of suicidal risks in young people taking antidepressant pharmaceuticals, a natural alternative with fewer side effects is a great option.
One note of caution: please check with your doctor before stopping the use of Paxil or any other depression medication, as severe withdrawal symptoms have been noted for some drugs. If you want to try St. John's wort, check with your doctor to be sure the herb does not have adverse interactions with any other drugs you may be taking (for example, birth control pills lose effectiveness when St. John's Wort is introduced).
[Click header to read the news article.]
Monday, February 7, 2005
Nutrition and Cancer
An October 20, 2004, review article in Nutrition Journal [click header to see the full article] assembles much of the available information on how diet can help prevent cancer. The authors estimate that 30 to 40 percent of all cancers can be prevented by lifestyle and dietary changes. The following dietary suggestions can provide a 60 to 70 percent decrease in breast, colorectal, and prostate cancer risk, and a possible 40 to 50 percent decrease in lung cancer risk, as well as similar decreases in risk for other forms of cancer. The authors suggest such a diet might also aid recovery from cancer.
1) Take in no more calories than needed to maintain weight. If you are overweight, lose the fat and then maintain a healthy weight. A variety of studies demonstrate that being overweight is a risk factor for various cancers, even in the absence of other risk factors. The most likely mechanism (my hypothesis) is that fat cells increase the level of estrogen, which has been implicated in several cancers, including breast and prostate. The more bodyfat you have, the higher the endogenous estrogen levels. Add in the highly toxic environmental estrogens we are exposed to daily and the risk for cancer becomes astronomical.
2) Remove refined sugar and refined wheat flour from the diet. Impaired glucose metabolism, which eventually becomes type-II diabetes, results from the frequent ingestion of simple sugars and other refined carbohydrates. A high glycemic load (a lot of simple carbs) has been implicated in gastric, upper digestive tract, endometrial, ovarian, colon, and colorectal cancers. Choose a diet rich in whole grains, vegetables, and fruit.
3) Increase your fiber intake. Fiber reduces the glycemic index of carbohydrates and lowers cholesterol. The only cancer directly linked to low fiber intake is rectal cancer, but foods containing fiber are also abundant in antioxidants and other anti-cancer nutrients.
4) Reduce your intake of red meat. Most red meat is high in saturated fat, which has been linked to many forms of cancer, as well as heart disease. Some studies also show a positive correlation between intake of red meat and colon, colorectal, and breast cancers.
5) Improve your omega-3 to omega-6 fat balance. Omega-3 fats (fish oil, flax oil, walnuts, and hemp seed) which are severely lacking in the Western diet, have been shown to have powerful anti-cancer properties. Meanwhile, omega-6 fats, of which we tend to eat far too many, have been linked to several cancers, especially breast cancer. Arachidonic acid, an omega-6 fat found in animal fat and also produced endogenously, has been implicated in various inflammatory illnesses, including arthritis and heart disease. As research continues, many illnesses are being reclassified as inflammatory illnesses, and cancer might soon fall into that etiology. The ideal omega 3:6 ratio is 1:2 (for every two grams of omega-6 fats, we need a gram of omega-3 fat). Currently, the ratio of omega-3 to -6 in our diets is 1:10 at best, and often 1:30 or worse.
6) Eat flax seed or use high-lignan flax oil. Here's the paradox: flax seed and flax lignans are more potent phytoestrogens than those found in soy protein. Yet, flax has been shown to provide protection from cancers (especially of the breast) and to also decrease tumor proliferation (and decrease total tumors) in mice that already have cancer. In fact, a specific flax lignan was able to reduce cancer metastasis. Soy phytoestrogens do not show the same benefits, and some studies indicate that soy might increase cancer risk (see Wednesday, December 29, 2004 Soy Protein Should Be Avoided).
7) Eat your fruits and veggies. In 128 of 156 studies that provide relative risk for cancers in relation to fruit and vegetable intake, a statistically significant protective benefit was noted for increased fruit and vegetable intake. The benefits were noted for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon. The most benefit was found in allium vegetables (garlic, onions, leeks, scallions), carrots, green vegetables, cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), and tomatoes. Most notable fruits include all berries (especially blueberries and blackberries), grapes, raisins, prunes, pomegranate (most concentrated source of antioxidants and bioflavinoids), and apples.
8) Be sure to have adequate dietary levels of the following nutrients (use supplements if needed): selenium, chlorophyll (eat green veggies), vitamin B-12, folic acid, vitamin D, carotenoids (beta-carotene, alpha-carotene), lycopene, vitamin C, green tea extract (4 cups of green tea a day or use a supplement), and probiotics (yogurt contains live cultures -- high-quality yogurts contain a full spectrum of probiotics).
Include as many of these items in your diet as possible, and your risk for cancer will be significantly reduced. If you have cancer already or are being treated for cancer, these changes may aid your recovery.
1) Take in no more calories than needed to maintain weight. If you are overweight, lose the fat and then maintain a healthy weight. A variety of studies demonstrate that being overweight is a risk factor for various cancers, even in the absence of other risk factors. The most likely mechanism (my hypothesis) is that fat cells increase the level of estrogen, which has been implicated in several cancers, including breast and prostate. The more bodyfat you have, the higher the endogenous estrogen levels. Add in the highly toxic environmental estrogens we are exposed to daily and the risk for cancer becomes astronomical.
2) Remove refined sugar and refined wheat flour from the diet. Impaired glucose metabolism, which eventually becomes type-II diabetes, results from the frequent ingestion of simple sugars and other refined carbohydrates. A high glycemic load (a lot of simple carbs) has been implicated in gastric, upper digestive tract, endometrial, ovarian, colon, and colorectal cancers. Choose a diet rich in whole grains, vegetables, and fruit.
3) Increase your fiber intake. Fiber reduces the glycemic index of carbohydrates and lowers cholesterol. The only cancer directly linked to low fiber intake is rectal cancer, but foods containing fiber are also abundant in antioxidants and other anti-cancer nutrients.
4) Reduce your intake of red meat. Most red meat is high in saturated fat, which has been linked to many forms of cancer, as well as heart disease. Some studies also show a positive correlation between intake of red meat and colon, colorectal, and breast cancers.
5) Improve your omega-3 to omega-6 fat balance. Omega-3 fats (fish oil, flax oil, walnuts, and hemp seed) which are severely lacking in the Western diet, have been shown to have powerful anti-cancer properties. Meanwhile, omega-6 fats, of which we tend to eat far too many, have been linked to several cancers, especially breast cancer. Arachidonic acid, an omega-6 fat found in animal fat and also produced endogenously, has been implicated in various inflammatory illnesses, including arthritis and heart disease. As research continues, many illnesses are being reclassified as inflammatory illnesses, and cancer might soon fall into that etiology. The ideal omega 3:6 ratio is 1:2 (for every two grams of omega-6 fats, we need a gram of omega-3 fat). Currently, the ratio of omega-3 to -6 in our diets is 1:10 at best, and often 1:30 or worse.
6) Eat flax seed or use high-lignan flax oil. Here's the paradox: flax seed and flax lignans are more potent phytoestrogens than those found in soy protein. Yet, flax has been shown to provide protection from cancers (especially of the breast) and to also decrease tumor proliferation (and decrease total tumors) in mice that already have cancer. In fact, a specific flax lignan was able to reduce cancer metastasis. Soy phytoestrogens do not show the same benefits, and some studies indicate that soy might increase cancer risk (see Wednesday, December 29, 2004 Soy Protein Should Be Avoided).
7) Eat your fruits and veggies. In 128 of 156 studies that provide relative risk for cancers in relation to fruit and vegetable intake, a statistically significant protective benefit was noted for increased fruit and vegetable intake. The benefits were noted for cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon. The most benefit was found in allium vegetables (garlic, onions, leeks, scallions), carrots, green vegetables, cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), and tomatoes. Most notable fruits include all berries (especially blueberries and blackberries), grapes, raisins, prunes, pomegranate (most concentrated source of antioxidants and bioflavinoids), and apples.
8) Be sure to have adequate dietary levels of the following nutrients (use supplements if needed): selenium, chlorophyll (eat green veggies), vitamin B-12, folic acid, vitamin D, carotenoids (beta-carotene, alpha-carotene), lycopene, vitamin C, green tea extract (4 cups of green tea a day or use a supplement), and probiotics (yogurt contains live cultures -- high-quality yogurts contain a full spectrum of probiotics).
Include as many of these items in your diet as possible, and your risk for cancer will be significantly reduced. If you have cancer already or are being treated for cancer, these changes may aid your recovery.
Terrell Owens Believed He Would Play
[Disclaimer: I have never been a Terrell Owens fan. I think he is often selfish and immature.]
Going into Super Bowl XXXIX, few believed Terrell Owens could come back from serious ankle surgery in only 6 1/2 weeks, but he had faith that he could. "A lot of people in the world didn't believe I could play, but my faith alone - the power of prayer and the power of faith carried me all the way," Owens said.
Owens' recovery is remarkable. He did not simply play -- he caught 9 passes for 122 yards. Even his doctors did not believe he could play in the big game, no matter how badly he wanted it.
It must be noted that Owens is an exceptional athlete. His physical conditioning and preparation no doubt helped him in his recovery. But the "X factor" may just be the faith he mentions.
Numerous studies have shown that mental and emotional outlook play a significant role in the healing process. Other studies have shown that prayer can aid in the healing process, even when the subject is completely unaware that s/he is being prayed for. Science can explain how emotions effect healing, but not how prayer works in the same way.
In an Integral model, healing transcends the purely physical processes. Emotion, thought, cultural beliefs, and even social structures (such as a society where sports stars are highly valued and receive the best treatments) all play a role in the healing process.
For Owens, his faith may have helped him recover faster. No matter what helped him heal so quickly, the fact is that he did. He said he would play in the big game, and he did. Owens offends a lot people with his antics, but no one can doubt his faith in his skills.
Going into Super Bowl XXXIX, few believed Terrell Owens could come back from serious ankle surgery in only 6 1/2 weeks, but he had faith that he could. "A lot of people in the world didn't believe I could play, but my faith alone - the power of prayer and the power of faith carried me all the way," Owens said.
Owens' recovery is remarkable. He did not simply play -- he caught 9 passes for 122 yards. Even his doctors did not believe he could play in the big game, no matter how badly he wanted it.
It must be noted that Owens is an exceptional athlete. His physical conditioning and preparation no doubt helped him in his recovery. But the "X factor" may just be the faith he mentions.
Numerous studies have shown that mental and emotional outlook play a significant role in the healing process. Other studies have shown that prayer can aid in the healing process, even when the subject is completely unaware that s/he is being prayed for. Science can explain how emotions effect healing, but not how prayer works in the same way.
In an Integral model, healing transcends the purely physical processes. Emotion, thought, cultural beliefs, and even social structures (such as a society where sports stars are highly valued and receive the best treatments) all play a role in the healing process.
For Owens, his faith may have helped him recover faster. No matter what helped him heal so quickly, the fact is that he did. He said he would play in the big game, and he did. Owens offends a lot people with his antics, but no one can doubt his faith in his skills.
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