It's nearly 2011 and time to set our best intentions for the new year. Here are a couple of recipes that will help you get off to a fine start. You'll create a meal that will impress your friends and loved ones, tickle your taste buds, fill your heart with healthy goodness, and leave you with minimal mess to clean up afterwards.
My Sister Cathy's Super Easy Cinnamon Sugar Salmon
Start with one 6 oz salmon fillet per person. Place skin down in a foil-lined pyrex dish or pan. Drizzle with olive oil and a little low-sodium soy sauce. Sprinkle with cinnamon sugar (seriously!) and top with garlic (use the bottled stuff to keep things neat and easy). Pop in the oven and bake at 350 degrees about 25 minutes, or until done.
Amazingly Good Spiced Sweet Potatoes
(Like so many of my favorite recipes, this one was adapted from the late, great Gourmet magazine).
1 tsp ground coriander
1/2 tsp fennel seeds
1/2 tsp dried tarragon
1/2 tsp dried red pepper flakes
1 tsp kosher salt
2 lb sweet potatoes
3 tbs olive oil
Preheat oven to 425 degrees. Combine all the spices together in a small bowl. Cut the sweet potatoes into bite-sized chunks or wedges. Toss the sweet potatoes with the oil and spices in a large pan, and roast for 20 minutes. Stir them around to turn the pieces over and roast another 15-20 minutes.
These are so good that I make a big batch of spice mix and keep it on hand in the pantry so I can make them any time I want, with minimal effort.
Mixed-Up Salad
Chop up lettuce, radishes, pecans, carrots, celery, a little feta cheese, and anything else that sounds good to you, and serve it up with a healthy olive-oil or light tomato based dressing
Add a glass of champagne and some sexy mixed berries with a little dark chocolate for dessert, and you're good to go. Happy New Year!
Thursday, December 30, 2010
Tuesday, December 7, 2010
Some Answers for My Friends in Houston
I'd like to give a huge thank you to my Houston CHW friends, who have posed some very interesting questions. (I'm sorry you were not able to post the comments, and I have changed my blog settings to make that process easier).
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
Sunday, November 28, 2010
Don't Let Job Stress Break Your Heart
Stress on the job is just a simple fact of life for many of us. In a survey conducted by the US Department of Labor, more than 60% of working women, regardless of job or income, described stress as their number one work-related concern. But is it all in our heads?
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Friday, November 19, 2010
Beware of B-Vitamins: The Hidden Dangers of High Dose Supplements
The B-vitamins, including folic acid, vitamin B6, and vitamin B12, are essential for maintaining heart health. Good dietary sources include dark green leafy vegetables, whole grains, nuts, soy, fish, meat, poultry, and dairy products. We know that folic acid is essential for the development of the fetal nervous system, so in the US, and many other countries, commercially available grains are required to be fortified with folic acid. Thus, deficiencies of this vitamin are pretty rare. B12 deficiencies are sometimes seen in older folks, people with intestinal disease, alcoholics, and people on certain prescription medications. Vegans are often deficient in B12 (since animal and and dairy products are the only natural sources), so they usually need supplementation. B6 deficiencies are uncommon, except in alcoholics.
In the 1990's, there was a huge interest in high dose supplements, and megadoses of folic acid, B6, and B12 were often recommended by cardiologists. The idea was that by flooding the body with these supplements, we could decrease levels of homocysteine, a blood marker that is associated with a higher risk for heart disease.
The problem with that theory was that it didn't work. Although we could lower homocysteine, we didn't lower risk at all. What we now know is that, in general, high homocysteine is a marker for an unhealthy lifestyle, and there is no vitamin pill that can fix that! Even more troubling was the fact that very high dose folic acid (over 400 mcg) seemed to increase the risk that a stent placed in a heart artery would clog back up. So several years ago, most cardiologists backed off on recommending these supplements.
The research on folic acid supplementation also suggested something even more scary: an increase in cancer risk. Since the studies were not done to specifically look at that issue, no one could be sure if it was a real risk, or just a statistical fluke. Now a Norwegian study of several thousand patients, published in the Journal of the American Medical Association (Nov 18, 2010), gives us more compelling information. Norway does not have mandatory grain supplementation, making it a good place to study this issue. In this study, participants received 800 mcg of folic acid with B12 (400 mcg), with or without B6 (40 mg). A separate group was given B6 alone. The study lasted a little over 3 years, and the participants were followed for another 3 years after stopping the supplements.
The results? The risk of developing cancer (predominantly lung cancer) was 21% higher in those who took folic acid plus B12 . There was also an 18% higher likelihood of dying from any cause. B6, on the other hand, did not appear to have a major impact.
The bottom line? Get your folic acid from Mother Nature. Choose a Mediterranean diet, and you'll get plenty of all the nutrients you need to keep your heart healthy, lower your risk of cancer, and keep yourself looking and feeling great.
Monday, October 18, 2010
Stop in the Name of Love: Smoking and Your Unborn Child
You may already know that smoking causes cancer, heart disease, osteoporosis, early menopause, and wrinkles. And you've probably heard that second hand smoke is dangerous for children and adults alike. But have you ever stopped to think about what smoking could do to your unborn child? Since up to 15% of pregnant women smoke, it's critical that women are aware of the harm that tobacco can inflict.
Truly, smoking has an enormous impact on the health of the developing fetus. Smokers are more likely to give birth to underweight babies. Cleft palates, holes in the heart, and other serious and disfiguring birth defects are more common in infants whose mothers smoke. Just as scary is the finding that kids whose moms smoke during pregnancy are more likely to choose a life of crime later in life. And, as reported in August issue of The Archives of General Psychiatry, prenatal tobacco exposure nearly doubles the risk of serious mental illness in childhood and on into young adulthood. The researchers, from Finland, also reported a 69% higher risk of death during childhood in kids whose moms smoked 10 or more cigarettes per day during pregnancy.
Most people find it hard to quit smoking, despite their best intentions. If you need help, ask your doctor. There is a whole host of products and prescriptions available that can make the transition easier. Hypnosis and acupuncture may work for some people. But you've got to want to quit. If you can't muster up the motivation to quit for your own health, do it for your unborn child, your family, your friends, and the people you love.
Truly, smoking has an enormous impact on the health of the developing fetus. Smokers are more likely to give birth to underweight babies. Cleft palates, holes in the heart, and other serious and disfiguring birth defects are more common in infants whose mothers smoke. Just as scary is the finding that kids whose moms smoke during pregnancy are more likely to choose a life of crime later in life. And, as reported in August issue of The Archives of General Psychiatry, prenatal tobacco exposure nearly doubles the risk of serious mental illness in childhood and on into young adulthood. The researchers, from Finland, also reported a 69% higher risk of death during childhood in kids whose moms smoked 10 or more cigarettes per day during pregnancy.
Most people find it hard to quit smoking, despite their best intentions. If you need help, ask your doctor. There is a whole host of products and prescriptions available that can make the transition easier. Hypnosis and acupuncture may work for some people. But you've got to want to quit. If you can't muster up the motivation to quit for your own health, do it for your unborn child, your family, your friends, and the people you love.
Sunday, September 19, 2010
It's Time to Vegetate
Hot off the presses, an analysis from the British Medical Journal reports that those who eat just 1 1/3 daily servings of green leafy vegetables can reduce their risk of developing diabetes by 14%. Since diabetes is a fast ticket to heart disease, stroke, and kidney failure, not to mention a major hit to the wallet, this should be good news for those hoping to live longer, healthier lives. Seriously, how hard can it be to eat a little more than a serving of greens each day?
Of course, this is only one in a series of reports about the benefits of choosing veggies and fruit. Current US guidelines recommend five to seven servings daily, although eight to ten servings may be even better. Although that may sound daunting, one serving is considered a half cup of most fruits or vegetables, and a full cup of raw green leafy vegetables.
Here's the really bad news: Only one in four Americans eat vegetables three or more times daily. Despite all the research linking fruits and veggies to healthier hearts, brains, and digestive systems, this number has not budged over the past ten years. In fact, we are eating even less fruit than ever before.
Some might make the argument that eating fresh produce is too expensive. Certainly, the sky may be the limit when it comes to organic, heirloom products. However, 10 years ago, the USDA analyzed over 150 different fruits and vegetables, and found that about half cost 25 cents or less per serving. In today's economy, that would still be less than thirty cents. More than 75% percent cost 50 cents or less.
It's time to make a powerful investment in your health, and the health of your family. Get creative with produce, mix and match, and you might even have fun!
Of course, this is only one in a series of reports about the benefits of choosing veggies and fruit. Current US guidelines recommend five to seven servings daily, although eight to ten servings may be even better. Although that may sound daunting, one serving is considered a half cup of most fruits or vegetables, and a full cup of raw green leafy vegetables.
Here's the really bad news: Only one in four Americans eat vegetables three or more times daily. Despite all the research linking fruits and veggies to healthier hearts, brains, and digestive systems, this number has not budged over the past ten years. In fact, we are eating even less fruit than ever before.
Some might make the argument that eating fresh produce is too expensive. Certainly, the sky may be the limit when it comes to organic, heirloom products. However, 10 years ago, the USDA analyzed over 150 different fruits and vegetables, and found that about half cost 25 cents or less per serving. In today's economy, that would still be less than thirty cents. More than 75% percent cost 50 cents or less.
It's time to make a powerful investment in your health, and the health of your family. Get creative with produce, mix and match, and you might even have fun!
Sunday, August 29, 2010
Hooray for Chocolate!
The scientific name for chocolate, Theobroma cacao, literally means the "food of the gods." Maybe that should be amended to "food of the goddesses," since it is a rare woman who doesn't swoon over chocolate. Few among us have not indulged in a little chocolate therapy to help mend a broken heart or get over a bad day at the office. Now scientists are discovering that dark chocolate helps our hearts in many unexpected ways. For example, it has important anti-oxidant effects that may help protect our arteries against the damage inflicted by bad (LDL) cholesterol. It may raise our HDL (good) cholesterol slightly, reduce our chances of developing harmful blood clots, and might even lower blood pressure a bit.
This month, hot off the presses, comes a study authored by three very smart women (and one smart man) from Harvard Medical School and the Karolinska Institute in Sweden, evaluating the effects of chocolate on the incidence of congestive heart failure in Swedish women. Over 30,000 women filled out diet questionnaires at baseline; they were monitored for health issues over the next 9 years. The verdict? Moderate amounts of chocolate (1-2 one-ounce servings per week) was associated with a 25% lower risk for congestive heart failure. Any more than that did not have the same protective effect.
In this study, milk chocolate accounted for most of the chocolate consumed. Milk chocolate has much less of the antioxidant flavonoids that are so powerful in dark chocolate. It also tends to have more saturated fat. It would be interesting to know how dark chocolate would compare. Most likely, it would have come out ahead. Nevertheless, this is great news for chocolate lovers, although not a license to overindulge. Keep your weekly chocolate habit to a total of 1-2 ounces, and your chocolate therapy may help to keep you happy and healthy.
This month, hot off the presses, comes a study authored by three very smart women (and one smart man) from Harvard Medical School and the Karolinska Institute in Sweden, evaluating the effects of chocolate on the incidence of congestive heart failure in Swedish women. Over 30,000 women filled out diet questionnaires at baseline; they were monitored for health issues over the next 9 years. The verdict? Moderate amounts of chocolate (1-2 one-ounce servings per week) was associated with a 25% lower risk for congestive heart failure. Any more than that did not have the same protective effect.
In this study, milk chocolate accounted for most of the chocolate consumed. Milk chocolate has much less of the antioxidant flavonoids that are so powerful in dark chocolate. It also tends to have more saturated fat. It would be interesting to know how dark chocolate would compare. Most likely, it would have come out ahead. Nevertheless, this is great news for chocolate lovers, although not a license to overindulge. Keep your weekly chocolate habit to a total of 1-2 ounces, and your chocolate therapy may help to keep you happy and healthy.
Sunday, August 15, 2010
High Fructose Corn Syrup: High Time for a Change?
We may be smart, but when it comes to sugar, our brains tend to go a little gooey. Sugar is the original sweetener, and the average American shovels in over 135 pounds of it per year, much of it from sugar-saturated soft drinks; children may put away even more. Our addiction to sugar has fueled the burgeoning rates of diabetes and obesity in adults and kids alike. Pancreatic cancer has also been linked to high levels of sugar consumption. How can something so sweet be so wrong?
Despite its bad rep, sugar delivers only 15 calories per teaspoon. So a teaspoon or even two in your tea is really no big deal, unless you’re a diabetic. But a soft drink is not such innocent fun. Chug a single can of pop, and you’ve bought yourself the equivalent of a whopping 10 teaspoons of table sugar. And when taken in quantities that large, sugar, the ultimate simple carbohydrate, provokes wild swings in blood glucose levels, setting you up for the cycle of sugar highs followed by those awful sugar cravings that will inevitably sneak in, fooling you into thinking you’re hungry for more.
Corn syrup is the base for most commercial sugar sweeteners. Manufacturers prefer high fructose corn syrup (HFCS) because it is less expensive than sugar, mixes well with other ingredients, and helps to retain product freshness. It is one of the ingredients that keeps commercially baked goods, like breads and cookies, soft and chewy. On average, Americans glug and gobble about 63 pounds of high fructose corn syrup each year, or up to 10% of our total calorie intake.
That is why a recent study from UCLA, just published in the medical journal Cancer Research, is so alarming. In this study, scientists reported that cancer cells from the pancreas were able to use the fructose in HFCS to divide even more rapidly than they did when they were exposed to a glucose solution.
Other studies and statistics also highlight the harmful effects of HFCS. Women who drink at least one non-diet soda a day (most of which are full of HFCS) are nearly twice as likely to become diabetic as those who rarely drink these beverages. And it is a sad commentary on our society that children 13 and up drink more soft drinks than fruit juice or milk. Over 25% of beverages consumed in the US are carbonated drinks, with the average American weighing in at 52 gallons of carbonated soft drinks, including diet drinks, yearly. Juice drinks don't get off easy, either, since many are sweetened with HFCS (check the label to be sure). A 12 oz serving of fruit flavored punch will provide about as much sugar as a can of soda, with minimal health benefits. As an occasional treat, a soft drink or juice box probably won’t hurt, although there are certainly much better treats to be had. But as a way of life, drinking soda is one of the easiest ways there is to pack on the pounds. Drink 23 sodas in a month, less than one a day, and you’ve just bought yourself one pound. Voila!- in a year, you’ve gained 12 pounds, without even trying.
What's the best solution? Not diet drinks, which are full of chemicals, and don't really solve the issue of the overactive sweet tooth. No, the answer is simple and pure- water, carbonated or not, is the smartest choice. And if you need a little sweetness, it's ok to mix in a little bit of natural fruit juice for flavor.
Despite its bad rep, sugar delivers only 15 calories per teaspoon. So a teaspoon or even two in your tea is really no big deal, unless you’re a diabetic. But a soft drink is not such innocent fun. Chug a single can of pop, and you’ve bought yourself the equivalent of a whopping 10 teaspoons of table sugar. And when taken in quantities that large, sugar, the ultimate simple carbohydrate, provokes wild swings in blood glucose levels, setting you up for the cycle of sugar highs followed by those awful sugar cravings that will inevitably sneak in, fooling you into thinking you’re hungry for more.
Corn syrup is the base for most commercial sugar sweeteners. Manufacturers prefer high fructose corn syrup (HFCS) because it is less expensive than sugar, mixes well with other ingredients, and helps to retain product freshness. It is one of the ingredients that keeps commercially baked goods, like breads and cookies, soft and chewy. On average, Americans glug and gobble about 63 pounds of high fructose corn syrup each year, or up to 10% of our total calorie intake.
That is why a recent study from UCLA, just published in the medical journal Cancer Research, is so alarming. In this study, scientists reported that cancer cells from the pancreas were able to use the fructose in HFCS to divide even more rapidly than they did when they were exposed to a glucose solution.
Other studies and statistics also highlight the harmful effects of HFCS. Women who drink at least one non-diet soda a day (most of which are full of HFCS) are nearly twice as likely to become diabetic as those who rarely drink these beverages. And it is a sad commentary on our society that children 13 and up drink more soft drinks than fruit juice or milk. Over 25% of beverages consumed in the US are carbonated drinks, with the average American weighing in at 52 gallons of carbonated soft drinks, including diet drinks, yearly. Juice drinks don't get off easy, either, since many are sweetened with HFCS (check the label to be sure). A 12 oz serving of fruit flavored punch will provide about as much sugar as a can of soda, with minimal health benefits. As an occasional treat, a soft drink or juice box probably won’t hurt, although there are certainly much better treats to be had. But as a way of life, drinking soda is one of the easiest ways there is to pack on the pounds. Drink 23 sodas in a month, less than one a day, and you’ve just bought yourself one pound. Voila!- in a year, you’ve gained 12 pounds, without even trying.
What's the best solution? Not diet drinks, which are full of chemicals, and don't really solve the issue of the overactive sweet tooth. No, the answer is simple and pure- water, carbonated or not, is the smartest choice. And if you need a little sweetness, it's ok to mix in a little bit of natural fruit juice for flavor.
Saturday, July 31, 2010
The Calcium Conundrum: New Research on Calcium and Heart Health
Calcium, in partnership with vitamin D, is critical to our bone health, a message that doctors, pharmaceutical companies, and marketers of calcium supplements have broadcast loud and clear. What is less well understood is the effect of calcium on heart health. It does appear that people who get enough food-based calcium in their diets have slightly lower blood pressure, better cholesterol numbers, and are a little less likely to become diabetic. But most of us have never thought to question whether there is a difference between calcium from our diet and calcium that we get from a pill or from fortified foods.
Research has shown that our bones tend to use calcium from food sources more effectively than supplemental calcium, and that, despite the hype, supplemental calcium may reduce the risk of bone fracture by a very modest 10%. Nevertheless, since most people don't choose to include enough calcium-rich foods in their diets, supplements have become standard care. Now an analysis of 15 major trials of calcium supplements, published this month in the British Medical Journal, raises serious concerns about this common practice.
After combing through data involving approximately 12,000 individuals, the researchers from New Zealand, Scotland, and Dartmouth Medical School in the US, reported that those taking at least 500 mg of supplemental calcium daily appeared to have a 30% higher risk for heart attacks, and a slightly higher risk for stroke, when compared to those who took no calcium supplements. Notably, the analysis did not include people who took Vitamin D along with the calcium; it is not known whether this would make a difference.
Dietary calcium is a completely different matter. In fact, other studies have suggested a lower risk for heart problems in women who choose foods that are high in calcium. So what foods are best? A list of foods naturally high in calcium can be found on the USDA website (scroll down the page until you find the section on calcium). Happily, most are also extremely heart healthy: sardines, salmon, soybeans (including tofu products), collard greens (and many other green leafy vegetables), and even molasses. Of course, dairy products also provide plenty of calcium. The moral of the story? As with so many other high dose supplements, we continue to learn that it's really not nice to try to fool Mother Nature!
Research has shown that our bones tend to use calcium from food sources more effectively than supplemental calcium, and that, despite the hype, supplemental calcium may reduce the risk of bone fracture by a very modest 10%. Nevertheless, since most people don't choose to include enough calcium-rich foods in their diets, supplements have become standard care. Now an analysis of 15 major trials of calcium supplements, published this month in the British Medical Journal, raises serious concerns about this common practice.
After combing through data involving approximately 12,000 individuals, the researchers from New Zealand, Scotland, and Dartmouth Medical School in the US, reported that those taking at least 500 mg of supplemental calcium daily appeared to have a 30% higher risk for heart attacks, and a slightly higher risk for stroke, when compared to those who took no calcium supplements. Notably, the analysis did not include people who took Vitamin D along with the calcium; it is not known whether this would make a difference.
Dietary calcium is a completely different matter. In fact, other studies have suggested a lower risk for heart problems in women who choose foods that are high in calcium. So what foods are best? A list of foods naturally high in calcium can be found on the USDA website (scroll down the page until you find the section on calcium). Happily, most are also extremely heart healthy: sardines, salmon, soybeans (including tofu products), collard greens (and many other green leafy vegetables), and even molasses. Of course, dairy products also provide plenty of calcium. The moral of the story? As with so many other high dose supplements, we continue to learn that it's really not nice to try to fool Mother Nature!
Sunday, July 18, 2010
Salt: Shake it Down
Salt may not be the sexiest topic (unless maybe you're talking about the new Angelina Jolie flick), but since more than 90% of us consume too much of the stuff, it's time we acknowledged the issue and its effect on our health and well-being.
Excess salt, or sodium, is well-known to contribute to high blood pressure, an often silent killer that afflicts up to 60 million Americans, and is a major factor in heart attacks and strokes. The US Centers for Disease Control and Prevention estimate that by cutting salt consumption substantially, up to 120,000 heart attacks and 66,000 strokes could be prevented each year. Each year! That amounts to an enormous amount of misery, disability, and death that could be avoided with really simple changes in the way we eat.
Most of my patients will tell me that they rarely use the salt shaker-- and I believe them. The problem is that the vast majority of the salt we take in comes from processed foods and restaurant foods, while only about 10% comes from table salt. I will never forget a cooking demonstration I attended where I watched a local celebrity chef toss a fistful of salt on a hunk of meat before throwing it on the grill. What he said really struck me: "If I didn't use this much salt, you wouldn't want to pay for this steak." Why? Because we have allowed ourselves to become accustomed to the taste of salty foods, and now consider that taste to be normal.
While we get a lot of sodium from cooked meat, lunch meat and other animal products, surprisingly, we get even more from grain products, including breads and pasta dishes. People under age 40, without hypertension, should have no more than 2300 mg, or about one teaspoon daily. Those with high blood pressure and those over 40 will do better with less than 1500 mg daily. But most of us are getting more than twice the recommended amount of sodium.
If you eat out, a restaurant meal will typically provide 2300-4600 mg, or up to three times your daily limit. This is why the US Institute of Medicine recently asked the FDA to set new standards for the amount of salt that manufacturers and restaurants can add to their products. Of course, these businesses add salt because that is what we consumers have demanded, so the hope is that requiring progressive changes across the board will keep the playing field level.
Meanwhile, read labels when you buy frozen or canned food, and look for options with lower sodium. Even though an item is labeled "healthy," it may contain far more salt than it should. When you eat out, ask for sauces on the side, because that is often where the sodium lurks. Choose foods closer to nature, like fruits, vegetables, fresh fish and unprocessed whole grains. As a result, you may find that you are spending less on blood pressure pills. High blood pressure or not, you'll also retain less fluid, your shoes and rings will start to fit better, and your belt may even get a little looser.
Excess salt, or sodium, is well-known to contribute to high blood pressure, an often silent killer that afflicts up to 60 million Americans, and is a major factor in heart attacks and strokes. The US Centers for Disease Control and Prevention estimate that by cutting salt consumption substantially, up to 120,000 heart attacks and 66,000 strokes could be prevented each year. Each year! That amounts to an enormous amount of misery, disability, and death that could be avoided with really simple changes in the way we eat.
Most of my patients will tell me that they rarely use the salt shaker-- and I believe them. The problem is that the vast majority of the salt we take in comes from processed foods and restaurant foods, while only about 10% comes from table salt. I will never forget a cooking demonstration I attended where I watched a local celebrity chef toss a fistful of salt on a hunk of meat before throwing it on the grill. What he said really struck me: "If I didn't use this much salt, you wouldn't want to pay for this steak." Why? Because we have allowed ourselves to become accustomed to the taste of salty foods, and now consider that taste to be normal.
While we get a lot of sodium from cooked meat, lunch meat and other animal products, surprisingly, we get even more from grain products, including breads and pasta dishes. People under age 40, without hypertension, should have no more than 2300 mg, or about one teaspoon daily. Those with high blood pressure and those over 40 will do better with less than 1500 mg daily. But most of us are getting more than twice the recommended amount of sodium.
If you eat out, a restaurant meal will typically provide 2300-4600 mg, or up to three times your daily limit. This is why the US Institute of Medicine recently asked the FDA to set new standards for the amount of salt that manufacturers and restaurants can add to their products. Of course, these businesses add salt because that is what we consumers have demanded, so the hope is that requiring progressive changes across the board will keep the playing field level.
Meanwhile, read labels when you buy frozen or canned food, and look for options with lower sodium. Even though an item is labeled "healthy," it may contain far more salt than it should. When you eat out, ask for sauces on the side, because that is often where the sodium lurks. Choose foods closer to nature, like fruits, vegetables, fresh fish and unprocessed whole grains. As a result, you may find that you are spending less on blood pressure pills. High blood pressure or not, you'll also retain less fluid, your shoes and rings will start to fit better, and your belt may even get a little looser.
Sunday, July 4, 2010
Why I Adore Watermelon
"If everyone in the nation ate watermelons, they'd get rid of all the doctors."
--Chester Reed, age 95, who credits watermelon for his longevity and good health
Watermelon is one of my all-time favorite foods, ranking right up there with chocolate and red wine. Maybe it's my African roots-- the fruit was first cultivated in Egypt, my dad's homeland-- or maybe that it is just so yummy, but somehow I can never get enough. I think I would love it even if it weren't such an incredibly heart healthy treat, but it turns out that watermelon is a super food in every sense of the word.
Not only is watermelon high in water (over 90% by volume) and low in calories (~50 calories per cup), but it is chock full of vitamin C, and a good source of vitamins A and B6 as well. Even more impressive, it is a fabulous source of lycopene, a very important antioxidant that has been linked to lower rates of heart disease and cancer. (Lycopene is also found in tomatoes and pink grapefruit.) And in 2007, researchers reported that watermelon supplies important amounts of citrulline, which the body uses to form arginine, an amino acid. This amino acid helps to relax the blood vessels, and may be important in keeping blood pressure nice and low. It might even have benefits for people with sickle cell anemia, erectile dysfunction and diabetes. Truly a fruity multitasker!
I love watermelon so much that I was excited to find out that it has its own website: http://www.watermelon.org/ You'll find some great recipes and a lot more interesting information.
--Chester Reed, age 95, who credits watermelon for his longevity and good health
Watermelon is one of my all-time favorite foods, ranking right up there with chocolate and red wine. Maybe it's my African roots-- the fruit was first cultivated in Egypt, my dad's homeland-- or maybe that it is just so yummy, but somehow I can never get enough. I think I would love it even if it weren't such an incredibly heart healthy treat, but it turns out that watermelon is a super food in every sense of the word.
Not only is watermelon high in water (over 90% by volume) and low in calories (~50 calories per cup), but it is chock full of vitamin C, and a good source of vitamins A and B6 as well. Even more impressive, it is a fabulous source of lycopene, a very important antioxidant that has been linked to lower rates of heart disease and cancer. (Lycopene is also found in tomatoes and pink grapefruit.) And in 2007, researchers reported that watermelon supplies important amounts of citrulline, which the body uses to form arginine, an amino acid. This amino acid helps to relax the blood vessels, and may be important in keeping blood pressure nice and low. It might even have benefits for people with sickle cell anemia, erectile dysfunction and diabetes. Truly a fruity multitasker!
I love watermelon so much that I was excited to find out that it has its own website: http://www.watermelon.org/ You'll find some great recipes and a lot more interesting information.
Sunday, June 20, 2010
Omega-3 Supplements: Do They Have to be So Fishy?
It's no secret that omega-3 fatty acids are good for your heart. These healthy fats, known as DHA and EPA, are usually derived from fish oil, and protect us in several important ways. First, they help prevent life-threatening heart rhythms by stabilizing our heart muscle cells. We can also use omega-3's to lower triglyceride levels and raise good cholesterol. For people with very high levels, we cardiologists often prescribe a drug called Lovaza, which is a highly purified, FDA-regulated product derived from fish oil. Most people will not require this, and can use a supplement for prevention instead.(If you eat fatty fish like salmon 2-3 times a week, you probably can take a pass on supplemental omega-3’s).
So how do you decide what supplement to take? There are literally hundreds of choices. The problem with most supplements is that they are extracted from the bodies of fish that are caught specifically for that purpose. Much of it comes from the Menhaden fish, which is in serious danger of being over-fished. That's why I am so excited about Cardiotabs (www.cardiotabs.com), a product developed by cardiologists at the MidAmerica Heart Institute in Kansas City, Missouri. This supplement is made using calamari that are basically cast-offs from the food industry. That means no overfishing, and a safe, sustainable source of omega-3's. Even better, the product is far more purified than most supplements (meaning less potentially harmful contaminants), and, because it is flavored, it doesn't tend to give that fishy aftertaste so common with many other products.
What if you're a vegetarian? In the past, there were no good options. Flax seed oil is a plant-based omega-3, but our bodies cannot put the oil to use right away. Instead, after we swallow the capsule, flaxseed oil undergoes a complicated and highly inefficient conversion process that transforms the oil into usable DHA and EPA. Ultimately, the amount of DHA and EPA created from this process is about 10% of the starting dose. Recently, an algae-based form of DHA has hit the market. There are a number of different brands, so the best way to choose is to compare the milligrams of DHA per capsule. One example is Spring Valley - ALGAL-900, DHA 900 mg, Fish Free Omega-3, 30 Ct
There is some debate as to whether you are missing out by not getting the EPA as well, but several small studies have shown a similar lowering of triglycerides with DHA as compared to DHA+EPA, and it appears that, nutritionally speaking, algal-oil DHA is basically the same as salmon-oil DHA.
So how do you decide what supplement to take? There are literally hundreds of choices. The problem with most supplements is that they are extracted from the bodies of fish that are caught specifically for that purpose. Much of it comes from the Menhaden fish, which is in serious danger of being over-fished. That's why I am so excited about Cardiotabs (www.cardiotabs.com), a product developed by cardiologists at the MidAmerica Heart Institute in Kansas City, Missouri. This supplement is made using calamari that are basically cast-offs from the food industry. That means no overfishing, and a safe, sustainable source of omega-3's. Even better, the product is far more purified than most supplements (meaning less potentially harmful contaminants), and, because it is flavored, it doesn't tend to give that fishy aftertaste so common with many other products.
What if you're a vegetarian? In the past, there were no good options. Flax seed oil is a plant-based omega-3, but our bodies cannot put the oil to use right away. Instead, after we swallow the capsule, flaxseed oil undergoes a complicated and highly inefficient conversion process that transforms the oil into usable DHA and EPA. Ultimately, the amount of DHA and EPA created from this process is about 10% of the starting dose. Recently, an algae-based form of DHA has hit the market. There are a number of different brands, so the best way to choose is to compare the milligrams of DHA per capsule. One example is Spring Valley - ALGAL-900, DHA 900 mg, Fish Free Omega-3, 30 Ct
There is some debate as to whether you are missing out by not getting the EPA as well, but several small studies have shown a similar lowering of triglycerides with DHA as compared to DHA+EPA, and it appears that, nutritionally speaking, algal-oil DHA is basically the same as salmon-oil DHA.
Sunday, June 6, 2010
Should You Choose Organic?
As a huge fan of fresh fruits and vegetables, I am often asked whether organic foods trump conventionally grown produce. The answer is not as neat and simple as it might seem.
Aesthetically and ethically, I prefer the idea of eating organic. Less reliance on pesticides and man-made fertilizers means less of these potentially dangerous chemicals end up in our bodies, the bodies of our children, and in our ecosystem.
Although the EPA and other organizations regulate pesticide use in order to ensure public safety, these chemicals are, by definition, unsafe, since they are designed to kill bugs and other unwanted pests. In most cases, careful washing of produce should get rid of any minute amounts of residual pesticide. However, that certainly does not ensure that the pesticides do not enter the local groundwater and from there our waterways and wildlife.
What many people don't realize is that organic foods are often grown with pesticides as well. It's just that those pesticides are naturally derived. Although they are often less toxic, being organic doesn't necessarily make them all that much safer.
There is a very practical and pragmatic reason that pesticides are so widely used. The simple truth is that without them, farmers would be much less productive, costs would go up, and consequently, fresh produce would be much more expensive and harder to come by. For a more complete discussion, EcoWorld.com has a great review of pesticide use, both natural and organic ( www.ecoworld.com/animals/safe-pesticides.html )
In 2009, a group of British researchers set out to settle the organic debate by painstakingly reviewing fifty years of research into the question. The verdict: there was virtually no difference in nutritional quality between organically and conventionally grown produce.
For a few months, we could all breathe a sigh of relief. The debate resurfaced this year when a collaboration of researchers from Harvard and the University of Montreal, Canada reported that children with high levels of urinary organophosphates were twice as likely to develop ADHD (attention deficit/hyperactivity disorder) than children with no evidence of exposure. Organophosphates are commonly used pesticides frequently detected in fresh and frozen produce, but also found in commonly used home bug sprays.
My take on the very controversial question? Go organic when it is feasible, but don't avoid conventionally grown fruits and vegetables because of pesticide fears. Washing produce with running water will usually remove most pesticide residue, as well as other potentially harmful hangers-on like the e.coli bacteria, which has shown up in organic and conventionally grown produce alike. (Unfortunately, not all bacteria washes off, as we have learned from recent outbreaks). Keep your knives and cutting surfaces clean, to avoid cross-contamination, and if you are cutting a fruit with a rind, like a watermelon, wash it, too, since your knife can transfer dirt from the outside back into the fruit.
Conventionally grown foods such as apples, nectarines, peaches, pears, raspberries, strawberries, potatoes and spinach are most likely to have high pesticide exposure, so organically grown alternatives are worth considering. Bananas, broccoli, cauliflower, and onions generally are lower in pesticide residue, so organic versions may not offer as much of an advantage.
Aesthetically and ethically, I prefer the idea of eating organic. Less reliance on pesticides and man-made fertilizers means less of these potentially dangerous chemicals end up in our bodies, the bodies of our children, and in our ecosystem.
Although the EPA and other organizations regulate pesticide use in order to ensure public safety, these chemicals are, by definition, unsafe, since they are designed to kill bugs and other unwanted pests. In most cases, careful washing of produce should get rid of any minute amounts of residual pesticide. However, that certainly does not ensure that the pesticides do not enter the local groundwater and from there our waterways and wildlife.
What many people don't realize is that organic foods are often grown with pesticides as well. It's just that those pesticides are naturally derived. Although they are often less toxic, being organic doesn't necessarily make them all that much safer.
There is a very practical and pragmatic reason that pesticides are so widely used. The simple truth is that without them, farmers would be much less productive, costs would go up, and consequently, fresh produce would be much more expensive and harder to come by. For a more complete discussion, EcoWorld.com has a great review of pesticide use, both natural and organic ( www.ecoworld.com/animals/safe-pesticides.html )
In 2009, a group of British researchers set out to settle the organic debate by painstakingly reviewing fifty years of research into the question. The verdict: there was virtually no difference in nutritional quality between organically and conventionally grown produce.
For a few months, we could all breathe a sigh of relief. The debate resurfaced this year when a collaboration of researchers from Harvard and the University of Montreal, Canada reported that children with high levels of urinary organophosphates were twice as likely to develop ADHD (attention deficit/hyperactivity disorder) than children with no evidence of exposure. Organophosphates are commonly used pesticides frequently detected in fresh and frozen produce, but also found in commonly used home bug sprays.
My take on the very controversial question? Go organic when it is feasible, but don't avoid conventionally grown fruits and vegetables because of pesticide fears. Washing produce with running water will usually remove most pesticide residue, as well as other potentially harmful hangers-on like the e.coli bacteria, which has shown up in organic and conventionally grown produce alike. (Unfortunately, not all bacteria washes off, as we have learned from recent outbreaks). Keep your knives and cutting surfaces clean, to avoid cross-contamination, and if you are cutting a fruit with a rind, like a watermelon, wash it, too, since your knife can transfer dirt from the outside back into the fruit.
Conventionally grown foods such as apples, nectarines, peaches, pears, raspberries, strawberries, potatoes and spinach are most likely to have high pesticide exposure, so organically grown alternatives are worth considering. Bananas, broccoli, cauliflower, and onions generally are lower in pesticide residue, so organic versions may not offer as much of an advantage.
Friday, May 21, 2010
How Many Calories Do I Need?
When it comes to losing weight or maintaining a healthy weight, sooner or later, most people realize that calories count. For women, that hard truth usually hits us hard during our college years. The sad reality is that we usually need fewer calories than we would like to believe. The average person requires somewhere between 1,600 to 2,200 calories each day to maintain a healthy weight. Of course, depending on your activity level, degree of physical fitness, age, and gender, your needs may differ.
In order to know your caloric needs, calculate your basal metabolic rate (BMR), more commonly known as your “metabolism.” This will show you the number of calories your body requires to function properly at rest—before you factor in activity and exercise.
To roughly estimate your personal BMR, multiply your current weight in pounds by 10. If you weigh 150 pounds, for instance, your BMR is roughly 150 X 10, or 1500 calories. (A more complicated formula, known as the Harris-Benedict equation, takes into account gender, height and age. I've given you the equation at the bottom of this post). None of these formulas are perfect. Many factors affect your BMR. The leaner you are, the higher your BMR, and the more fat your body carries, the lower your BMR will be. Children, especially when going through rapid growth spurts, have a higher metabolism, as do pregnant women.
Once you calculate your BMR, it’s easy to figure out how many calories your body needs, based on how much energy you burn. To keep it simple, we can estimate based upon your average activity level.
If you are a typical couch potato, multiply your BMR by 20 percent (for example 1500 X 20% = 300). Someone who engages in light activity, such as walking around at work for several hours over the course of the day, will multiply her BMR by 30 percent. If your fitness level is moderate (say you exercise several times a week or have a physically active job) multiply your BMR by 40 percent. Finally, someone who is extremely active at work, or who gets moving at least four hours every day and rarely sits still, should multiply by 50 percent. Once you determine this number, add it to your BMR.
For example, the 150 pound sedentary person would add 1500 plus 300 (1500 x 0.20 = 300) to reach a total of 1800 calories.
If you want to lose weight, calculate the BMR for the weight you desire. For example, let's say you would rather weight 130 lbs. Your BMR would be 1300. If you stay pretty sedentary, your daily calorie allotment would be only 1560 calories (1300 + 1300 x 0.2). Now you can see that if you want to continue to eat the same way you did as a sedentary 150 lb person, you're going to have to either increase your daily activity level, or add on some serious exercise.
Once you know how many calories your body will burn, it's time to calculate the number of calories you actually eat every day. There are a number of good references available for this purpose. (Try www.nal.usda.gov/fnic/foodcomp/search).The important thing is to be honest. Study after study shows that most people are not aware of their portion sizes and frequently underestimate the amount that they eat, often by as much as 500 calories per day.
The Harris-Benedict Equation for BMR
For women:
BMR = 655 + (4.35 x W) + (4.7 x H) – (4.7 x A)
For men:
BMR = 66 + (6.23 x W) + (12.7 x H) – (6.8 x A)
W = weight in pounds
H = height in inches
A = age in years
In order to know your caloric needs, calculate your basal metabolic rate (BMR), more commonly known as your “metabolism.” This will show you the number of calories your body requires to function properly at rest—before you factor in activity and exercise.
To roughly estimate your personal BMR, multiply your current weight in pounds by 10. If you weigh 150 pounds, for instance, your BMR is roughly 150 X 10, or 1500 calories. (A more complicated formula, known as the Harris-Benedict equation, takes into account gender, height and age. I've given you the equation at the bottom of this post). None of these formulas are perfect. Many factors affect your BMR. The leaner you are, the higher your BMR, and the more fat your body carries, the lower your BMR will be. Children, especially when going through rapid growth spurts, have a higher metabolism, as do pregnant women.
Once you calculate your BMR, it’s easy to figure out how many calories your body needs, based on how much energy you burn. To keep it simple, we can estimate based upon your average activity level.
If you are a typical couch potato, multiply your BMR by 20 percent (for example 1500 X 20% = 300). Someone who engages in light activity, such as walking around at work for several hours over the course of the day, will multiply her BMR by 30 percent. If your fitness level is moderate (say you exercise several times a week or have a physically active job) multiply your BMR by 40 percent. Finally, someone who is extremely active at work, or who gets moving at least four hours every day and rarely sits still, should multiply by 50 percent. Once you determine this number, add it to your BMR.
For example, the 150 pound sedentary person would add 1500 plus 300 (1500 x 0.20 = 300) to reach a total of 1800 calories.
If you want to lose weight, calculate the BMR for the weight you desire. For example, let's say you would rather weight 130 lbs. Your BMR would be 1300. If you stay pretty sedentary, your daily calorie allotment would be only 1560 calories (1300 + 1300 x 0.2). Now you can see that if you want to continue to eat the same way you did as a sedentary 150 lb person, you're going to have to either increase your daily activity level, or add on some serious exercise.
Once you know how many calories your body will burn, it's time to calculate the number of calories you actually eat every day. There are a number of good references available for this purpose. (Try www.nal.usda.gov/fnic/foodcomp/search).The important thing is to be honest. Study after study shows that most people are not aware of their portion sizes and frequently underestimate the amount that they eat, often by as much as 500 calories per day.
The Harris-Benedict Equation for BMR
For women:
BMR = 655 + (4.35 x W) + (4.7 x H) – (4.7 x A)
For men:
BMR = 66 + (6.23 x W) + (12.7 x H) – (6.8 x A)
W = weight in pounds
H = height in inches
A = age in years
Sunday, May 2, 2010
Nine Heart Smart Trends for Spring 2010
Last year, I was asked by Neiman Marcus in Northpark (Dallas, Texas) to come up with nine "Heart Smart Trends for Spring", to complement Neiman's Nine Fashion Trends for Spring. Unlike the wayward whims of fashion, these little numbers are always in style. Happy Spring!
1. Take charge of your numbers. Get ahead of the game by knowing your waist size, body mass index, blood pressure, cholesterol, and blood sugar.
2. Explore the Mediterranean. Enjoy the fabulously healthy foods of the Mediterranean islands, including fresh fish, luxurious olive oil, whole grains, and rich green vegetables.
3. Journey to Japan. Discover the longevity secrets of soy, green tea, and sweet potatoes, and follow the time-honored Japanese custom of finishing a meal before you feel full.
4. Don’t fall for fakery. Stay away from artificial sweeteners and other imposters. Just like the perfect handbag, the real deal is always the smartest choice.
5. Enjoy a good cup of tea or coffee without a spoonful of guilt. As long as you don’t overdo it, this is one little indulgence that will keep your heart happy and your mind snappy.
6. A glass of wine is perfectly fine. The redder the better, but even white will do. If alcohol is not your thing, purple grape juice is a brilliant alternative.
7. Get a move on. Walk like you mean it, dance to your own music, or hit the gym. Whatever your inclination, commit to two and a half hours every week to achieve optimal health and vitality.
8. Listen to your mother. Keep your pearly whites shining, sleep at least seven hours a night, and never, ever skip breakfast.
9. Nurture your friendships. A friend will lift your heart when your spirits are sagging and support you when your willpower is lagging. A good laugh with a friend may be the best therapy of all.
1. Take charge of your numbers. Get ahead of the game by knowing your waist size, body mass index, blood pressure, cholesterol, and blood sugar.
2. Explore the Mediterranean. Enjoy the fabulously healthy foods of the Mediterranean islands, including fresh fish, luxurious olive oil, whole grains, and rich green vegetables.
3. Journey to Japan. Discover the longevity secrets of soy, green tea, and sweet potatoes, and follow the time-honored Japanese custom of finishing a meal before you feel full.
4. Don’t fall for fakery. Stay away from artificial sweeteners and other imposters. Just like the perfect handbag, the real deal is always the smartest choice.
5. Enjoy a good cup of tea or coffee without a spoonful of guilt. As long as you don’t overdo it, this is one little indulgence that will keep your heart happy and your mind snappy.
6. A glass of wine is perfectly fine. The redder the better, but even white will do. If alcohol is not your thing, purple grape juice is a brilliant alternative.
7. Get a move on. Walk like you mean it, dance to your own music, or hit the gym. Whatever your inclination, commit to two and a half hours every week to achieve optimal health and vitality.
8. Listen to your mother. Keep your pearly whites shining, sleep at least seven hours a night, and never, ever skip breakfast.
9. Nurture your friendships. A friend will lift your heart when your spirits are sagging and support you when your willpower is lagging. A good laugh with a friend may be the best therapy of all.
Friday, April 16, 2010
I love granola!
Granola is one of my favorite morning treats. It's delicious, healthy, and super easy to make ahead. Honestly, there's no reason to spend your hard earned cash on the cloyingly sweet, over-processed, high fat stuff you find in most grocery stores. You won't believe how much better my made-from-scratch, extra healthy version tastes. The only thing not love about granola? It's easy to go overboard and gobble up a bowlful of calories. That's why I like to add a quarter cup of granola to my Cheerios or oat bran flakes. It makes breakfast ever so much more interesting.
My recipe is adapted from a recipe published in the late, great Gourmet Magazine in 2008, which itself was derived from a recipe created by Melissa Hotek, of L'Auberge Provencale. Half a cup provides 207 calories, 5.6 grams of protein, 21.8 carbohydrate grams, and 12.2 grams of fat (including one gram of saturated fat). Conversely, commercial varieties may contain 3-4 grams of saturated fat (up to 20% of your recommended daily max) and 35-40 grams of carbs.
The great thing about this recipe is that you can switch out ingredients and experiment with abandon. Try flax seed or oat bran instead of wheat germ (or just mix them all in together). Play with a variety of nuts and dried fruit, or change up the honey or maple syrup for a subtly different flavor. I also love the idea of adding cocoa nibs (try Cacao Nibs, 8 oz, Sunfood (peeled, raw, certified organic)
or Navitas Naturals Organic Raw Chocolate Nibs, King of Cacao 16 Ounce Pouch (Pack of 2)
) for a morning hit of chocolate.
Doctor Sarah's Favorite Granola
1/2 cup canola oil
1/2 cup mild honey or maple syrup
1 cup raw wheat germ
1 tablespoon pure vanilla extract
3 1/2 cups old-fashioned oats
1 1/2 cups chopped mixed nuts (almonds, walnuts, and pecans)
2 cups dried fruit (I love dried California apricots (Sun Maid California Apricots, 6-Ounce Pouches (Pack of 4)
) ; avoid the Turkish ones, since they are too soft and sugary)
Preheat oven to 375°F with rack in middle.
Stir together, oil, honey, wheat germ, vanilla, and 1/2 teaspoon salt in a large bowl, then stir in oats and nuts.
Bake 15 minutes, then stir and continue to bake, checking and stirring every few minutes, until golden brown, about 10 minutes more.
Stir in dried fruit and cool to room temperature
Makes about 6 cups
My recipe is adapted from a recipe published in the late, great Gourmet Magazine in 2008, which itself was derived from a recipe created by Melissa Hotek, of L'Auberge Provencale. Half a cup provides 207 calories, 5.6 grams of protein, 21.8 carbohydrate grams, and 12.2 grams of fat (including one gram of saturated fat). Conversely, commercial varieties may contain 3-4 grams of saturated fat (up to 20% of your recommended daily max) and 35-40 grams of carbs.
The great thing about this recipe is that you can switch out ingredients and experiment with abandon. Try flax seed or oat bran instead of wheat germ (or just mix them all in together). Play with a variety of nuts and dried fruit, or change up the honey or maple syrup for a subtly different flavor. I also love the idea of adding cocoa nibs (try Cacao Nibs, 8 oz, Sunfood (peeled, raw, certified organic)
or Navitas Naturals Organic Raw Chocolate Nibs, King of Cacao 16 Ounce Pouch (Pack of 2) ) for a morning hit of chocolate. Doctor Sarah's Favorite Granola
1/2 cup canola oil
1/2 cup mild honey or maple syrup
1 cup raw wheat germ
1 tablespoon pure vanilla extract
3 1/2 cups old-fashioned oats
1 1/2 cups chopped mixed nuts (almonds, walnuts, and pecans)
2 cups dried fruit (I love dried California apricots (Sun Maid California Apricots, 6-Ounce Pouches (Pack of 4)
) ; avoid the Turkish ones, since they are too soft and sugary)Preheat oven to 375°F with rack in middle.
Stir together, oil, honey, wheat germ, vanilla, and 1/2 teaspoon salt in a large bowl, then stir in oats and nuts.
Bake 15 minutes, then stir and continue to bake, checking and stirring every few minutes, until golden brown, about 10 minutes more.
Stir in dried fruit and cool to room temperature
Makes about 6 cups
Sunday, March 28, 2010
Good News about Soy and Breast Cancer
For years, doctors and scientists have fretted over whether to recommend soy foods to women at risk for breast cancer. On the one hand, we know these foods help to protect against heart disease. They do so mainly by providing a high quality source of protein without all the saturated fat and other toxins found in meat products. Soy foods may also improve LDL and HDL cholesterol numbers, especially in women. Yet there has been concern that because soy has "phytoestrogenic" properties, it might stimulate the growth of estrogen sensitive cancer cells. (By phytoestrogen, we mean a plant-based substance that has the ability to bind to estrogen receptors on our cells, thus potentially modifying the way the cell behaves).
In the past year, a number of very reassuring studies have been published that give us much more clarity about soy and breast health. The most notable comes from my alma mater, Vanderbilt University, and from the Shanghai Institute of Preventive Medicine. Researchers followed over 5000 Chinese breast cancer surivivors, ages 20-25, for nearly 4 years. They found that those women who included moderate amounts (more than 5.3 grams of soy protein) in their daily diets were about 30% less likely to have recurrence of breast cancer than those who avoided soy. In general, the more soy a woman ate, the healthier she was likely to be, regardless of whether her cancer was estrogen-sensitive or not. The researchers were quick to make the point that they studied soy food intake, and not supplements, which have not been shown to have the same health benfits.
Researchers from Shanghai also followed younger, healthy women for more than 7 years, and found that those who chose more soy foods had about half the risk of developing breast cancer than those who preferred a meat-based diet. The same group found that a higher carbohydrate diet, especially starchy carbs, appeared to raise breast cancer risk in women uner 50. In a similar vein, a study from Colorado State University in cooperation with USC, the University of Minnesota, and the National University of Singapore reported that a diet based on vegetables, fruit, and soy was associated with a 30% lower risk of breast cancer in post-menopausal women, when compared with a meat and starch diet.
In a separate study, researchers from USC reported that Asian American women who ate the most typical meat-and-potato Western diets had over twice the breast cancer risk as women who chose more soy foods and vegetables.
While we've known for years that soy is heart-friendly, these studies provide some much needed clarity on the subject of soy and breast health. As always, before you make a major change in your diet, it makes sense to talk with your doctor first.
In the past year, a number of very reassuring studies have been published that give us much more clarity about soy and breast health. The most notable comes from my alma mater, Vanderbilt University, and from the Shanghai Institute of Preventive Medicine. Researchers followed over 5000 Chinese breast cancer surivivors, ages 20-25, for nearly 4 years. They found that those women who included moderate amounts (more than 5.3 grams of soy protein) in their daily diets were about 30% less likely to have recurrence of breast cancer than those who avoided soy. In general, the more soy a woman ate, the healthier she was likely to be, regardless of whether her cancer was estrogen-sensitive or not. The researchers were quick to make the point that they studied soy food intake, and not supplements, which have not been shown to have the same health benfits.
Researchers from Shanghai also followed younger, healthy women for more than 7 years, and found that those who chose more soy foods had about half the risk of developing breast cancer than those who preferred a meat-based diet. The same group found that a higher carbohydrate diet, especially starchy carbs, appeared to raise breast cancer risk in women uner 50. In a similar vein, a study from Colorado State University in cooperation with USC, the University of Minnesota, and the National University of Singapore reported that a diet based on vegetables, fruit, and soy was associated with a 30% lower risk of breast cancer in post-menopausal women, when compared with a meat and starch diet.
In a separate study, researchers from USC reported that Asian American women who ate the most typical meat-and-potato Western diets had over twice the breast cancer risk as women who chose more soy foods and vegetables.
While we've known for years that soy is heart-friendly, these studies provide some much needed clarity on the subject of soy and breast health. As always, before you make a major change in your diet, it makes sense to talk with your doctor first.
Thursday, March 18, 2010
The Lastest Buzz on Coffee
If you're sensitive to caffeine, a cup of joe may make your heart jump and jive, but for many people, it's a wake-up essential. In my practice as a cardiologist, I find that people are often a little embarrassed to tell me about their coffee habits, worried that I will try to snatch away this little bit of morning comfort. Now coffee drinkers can take heart. There is some really good news on the horizon about the effects of coffee on our health and well-being.
First off, recent research from both the United States and Finland suggests that coffee drinkers might live a little longer. The therory is that the antioxidants in coffee might help protect the heart arteries against cholesterol build-up. Coffee also may help protect the brain, with several studies suggesting a lower risk for strokes and Parkinson's disease in coffee lovers. There is even evidence that coffee may help protect against diabetes.
Even more surprising is a recent report that coffee quaffers might be less prone to irregular heart rhythms. This sure seems counterintuitive to me, but a report from the Kaiser Permanente Division of Research found that people who drank at least 4 cups of coffee every day were significantly less likely to be hospitalized for heart rhythm problems. Even more surprising was the finding that those who chose decaf did not appear to have this protection.
Now a word from Dr. Sarah: If coffee makes your heart race- don't drink it! Some people are very sensitive to caffeine, and just need to avoid it. Another important caveat is that coffee prepared without a filter (eg boiled coffee or French press coffee) can raise levels of cholesterol, so it's best to limit your coffee to the filtered stuff. And as always, check with your doctor before you make any drastic changes.
First off, recent research from both the United States and Finland suggests that coffee drinkers might live a little longer. The therory is that the antioxidants in coffee might help protect the heart arteries against cholesterol build-up. Coffee also may help protect the brain, with several studies suggesting a lower risk for strokes and Parkinson's disease in coffee lovers. There is even evidence that coffee may help protect against diabetes.
Even more surprising is a recent report that coffee quaffers might be less prone to irregular heart rhythms. This sure seems counterintuitive to me, but a report from the Kaiser Permanente Division of Research found that people who drank at least 4 cups of coffee every day were significantly less likely to be hospitalized for heart rhythm problems. Even more surprising was the finding that those who chose decaf did not appear to have this protection.
Now a word from Dr. Sarah: If coffee makes your heart race- don't drink it! Some people are very sensitive to caffeine, and just need to avoid it. Another important caveat is that coffee prepared without a filter (eg boiled coffee or French press coffee) can raise levels of cholesterol, so it's best to limit your coffee to the filtered stuff. And as always, check with your doctor before you make any drastic changes.
Wednesday, February 17, 2010
Your Breasts May Hold the Key the Your Heart (Seriously!)
For many women, mammograms are just an uncomfortable fact of life. Over 60 percent of women over 40 and more than 70 percent of those over 50 have had at least one mammogram, to screen for signs of breast cancer. It's hard to go anywhere without being reminded of the importance of early detection, and most women are taking the message seriously.
Yet many women still haven't heard the news that we are ten times as likely to die from heart disease as from breast cancer, and that, ominously, deaths from heart disease are on the rise in women under 50. Prevention and early detection are every bit as important when it comes to matters of the heart.
Recetly, radiologists have become more aware of the importance of a bit of "bonus information" that might be gleaned from some womens' mammograms. When a mammogram is viewed by the radiologist, it is screened for signs of abnormal calcifications in the tissue of the breast. These abnormal areas can be red flags for cancer. Calcifications may also show up in the arteries feeding the breast tissue, and it turns out that this hardening of the arteries is often a marker for cholesterol build-up in the heart. In fact, women with this finding are more than twice as likely to have heart disease.
Next time you have a mammogram, ask your doctor whether the radiologist reported calcification in the breast arteries. Since the test is done primarily to screen for cancer, this "side-bar" type of information is often not discussed in detail, although one in six women over 55 will have this abnormality. Take the report to your primary doctor or cardiologist, and be sure that you get screened for important risk factors such as high blood pressure, high cholesterol, and diabetes. Your doctor might even recommend a heart scan or a stress test, to get a better handle on your heart health. Take the initiative, and your mammogram may turn out to be your heart's best friend.
Yet many women still haven't heard the news that we are ten times as likely to die from heart disease as from breast cancer, and that, ominously, deaths from heart disease are on the rise in women under 50. Prevention and early detection are every bit as important when it comes to matters of the heart.
Recetly, radiologists have become more aware of the importance of a bit of "bonus information" that might be gleaned from some womens' mammograms. When a mammogram is viewed by the radiologist, it is screened for signs of abnormal calcifications in the tissue of the breast. These abnormal areas can be red flags for cancer. Calcifications may also show up in the arteries feeding the breast tissue, and it turns out that this hardening of the arteries is often a marker for cholesterol build-up in the heart. In fact, women with this finding are more than twice as likely to have heart disease.
Next time you have a mammogram, ask your doctor whether the radiologist reported calcification in the breast arteries. Since the test is done primarily to screen for cancer, this "side-bar" type of information is often not discussed in detail, although one in six women over 55 will have this abnormality. Take the report to your primary doctor or cardiologist, and be sure that you get screened for important risk factors such as high blood pressure, high cholesterol, and diabetes. Your doctor might even recommend a heart scan or a stress test, to get a better handle on your heart health. Take the initiative, and your mammogram may turn out to be your heart's best friend.
Tuesday, February 2, 2010
Trans Fats: Nothing but Trouble
By now, we've probably all heard the news that trans fats are bad for us, but you might not know exactly what makes a fat a trans fat. Put simply, trans fats are natural fats and oils that have been "transformed" through a chemical process, in order to make them more stable (thus prolonging shelf life) and more solid. Typical examples are hard margarine and old-fashioned vegetable shortening. In nature, trans fats are found only in very miniscule amounts.
The problem with trans fats is that they are even worse for our heart health than the saturated fats found in meat and dairy products, and in palm and coconut oils. A Harvard-based study published way back in 1994 estimated that at that time, somewhere between 30,000 and 100,000 deaths from heart disease were directly linked to trans fats.
How do you know when you meet a trans fat? The easiest way to sort this out is to look on the label. If the ingredient list includes "partially hydrogenated" oils, you have come face to face with the enemy. Thanks to awareness campaigns and labeling requirements, we are eating less trans fats than we were a few years ago. But since the FDA allows a product to be labeled "trans fat free" as long as the trans fat content per serving is less than half a gram, there are many products containing this bad fat that do not list it in the nutrition information panel. Studies around the world have found that when your diet includes six grams or more of trans fats every day, your risk of a heart attack jumps by about 40%.
The bottom line is that there is no really safe amount of trans fats. And since trans fats are mainly found in snack food, fast food, and other junk foods that are really worthless from a nutritional standpoint, there is no good reason that you should welcome trans fats into your body. It really isn't nice to fool Mother Nature.
The problem with trans fats is that they are even worse for our heart health than the saturated fats found in meat and dairy products, and in palm and coconut oils. A Harvard-based study published way back in 1994 estimated that at that time, somewhere between 30,000 and 100,000 deaths from heart disease were directly linked to trans fats.
How do you know when you meet a trans fat? The easiest way to sort this out is to look on the label. If the ingredient list includes "partially hydrogenated" oils, you have come face to face with the enemy. Thanks to awareness campaigns and labeling requirements, we are eating less trans fats than we were a few years ago. But since the FDA allows a product to be labeled "trans fat free" as long as the trans fat content per serving is less than half a gram, there are many products containing this bad fat that do not list it in the nutrition information panel. Studies around the world have found that when your diet includes six grams or more of trans fats every day, your risk of a heart attack jumps by about 40%.
The bottom line is that there is no really safe amount of trans fats. And since trans fats are mainly found in snack food, fast food, and other junk foods that are really worthless from a nutritional standpoint, there is no good reason that you should welcome trans fats into your body. It really isn't nice to fool Mother Nature.
Sunday, January 24, 2010
Now You're Cooking with Oil
When it comes to cooking with oil, there are a few misperceptions that can really make a difference if we are trying to make the smartest choices for ourselves and our families.
First- we want to avoid trans fats. I'll tell you more about those evil doers in a future post, but generally that type of fat is found in solids like hard margarine and vegetable shortening. Saturated fats come from animal sources and tropical oils (like palm and coconut oil) and are also undesirables. You want to get 20 grams or less of these heart-unfriendly fats. No matter what form of fat you choose, the calorie content (9 calories per gram) is the same.
The other three types of fat are omega-9's (the mono-unsaturated fats), and the polyunsaturated omega-6's, and omega-3's. Of these, the omega-6's, which are heavily represented in sunflower oil, corn oil, and soybean oil, have the greatest potential to be troublemakers. It is not that they are all bad, but we eat much more of them than we need, and they can overwhelm our bodies' capability to put the heart-healthy omega-3's to work. In the quantities typical of our Western diets, they tend to promote inflammation, while the omega-3's have the opposite effect. Omega-3's are found in flaxseed oil, walnut oil, and fish oil.
The omega-9's are found in olive oil, canola oil, and safflower oil. These types of fats are associated with lower risks for heart attacks, and improvement in our cholesterol numbers.
Last week I received a fascinating packet of information from the American Diabetes Association and canoloinfo.org that I thought was worth sharing with you.
What I found so interesting in the information packet I received was a table comparing a variety of fats. Not surprisingly, canola oil is very high in omega-9's (just like olive oil), and extremely low in saturated fat (even less so than olive oil). What really caught my attention was the revelation that lard actually has substantially less saturated fat (and far more omega-9) than the currently-trendy palm and coconut oils. As someone who does not eat meat, I don't recommend you start cooking with lard, but I do think it is worth thinking twice before accepting the notion that coconut oil and palm oil are smarter alternatives to animal fats. Companies who produce these products have a vested interest in convincing you that their oils are a new type of "health food," but the truth is their saturated fats have similarly negative effects on our heart health as animal fats. What's more, the production of these oils is associated with decimation of the rainforests where the palm and coconut plants grow.
You can get more information at www.canolainfo.org
First- we want to avoid trans fats. I'll tell you more about those evil doers in a future post, but generally that type of fat is found in solids like hard margarine and vegetable shortening. Saturated fats come from animal sources and tropical oils (like palm and coconut oil) and are also undesirables. You want to get 20 grams or less of these heart-unfriendly fats. No matter what form of fat you choose, the calorie content (9 calories per gram) is the same.
The other three types of fat are omega-9's (the mono-unsaturated fats), and the polyunsaturated omega-6's, and omega-3's. Of these, the omega-6's, which are heavily represented in sunflower oil, corn oil, and soybean oil, have the greatest potential to be troublemakers. It is not that they are all bad, but we eat much more of them than we need, and they can overwhelm our bodies' capability to put the heart-healthy omega-3's to work. In the quantities typical of our Western diets, they tend to promote inflammation, while the omega-3's have the opposite effect. Omega-3's are found in flaxseed oil, walnut oil, and fish oil.
The omega-9's are found in olive oil, canola oil, and safflower oil. These types of fats are associated with lower risks for heart attacks, and improvement in our cholesterol numbers.
Last week I received a fascinating packet of information from the American Diabetes Association and canoloinfo.org that I thought was worth sharing with you.
What I found so interesting in the information packet I received was a table comparing a variety of fats. Not surprisingly, canola oil is very high in omega-9's (just like olive oil), and extremely low in saturated fat (even less so than olive oil). What really caught my attention was the revelation that lard actually has substantially less saturated fat (and far more omega-9) than the currently-trendy palm and coconut oils. As someone who does not eat meat, I don't recommend you start cooking with lard, but I do think it is worth thinking twice before accepting the notion that coconut oil and palm oil are smarter alternatives to animal fats. Companies who produce these products have a vested interest in convincing you that their oils are a new type of "health food," but the truth is their saturated fats have similarly negative effects on our heart health as animal fats. What's more, the production of these oils is associated with decimation of the rainforests where the palm and coconut plants grow.
You can get more information at www.canolainfo.org
Saturday, January 16, 2010
Five Quick and Easy Weight Loss Tips
Now that the holidays are behind us, it's time to survey the damage. Whether you need to lose those lingering five pounds or start to tackle fifty, it all starts with a commitment to good health.
As a cardiologist, I take care of people with heart disease, as well as people who are at high risk for developing it. By far, the majority of my patients are not only overweight, they are medically obese. Although many people consider the word "obesity" a judgment of character, it clearly is not. Big or small, we all have our indulgences and excesses. But when it comes to overweight and obesity, lives, and livelihoods, are at stake.
On average, obesity shortens our lifespans by 10-20 years. It increases the risk for diabetes, high blood pressure, heart disease, arthritis, dementia, cancer, and a host of other really horrible things. People who are obese spend 36% more on health care and 77% more on medications than people of a healthy weight.
Obesity is a complicated problem, but controlling obesity and overweight boils down to eating fewer calories than you burn. Here are a few tips to get you started:
1. Figure out your basal metabolic rate (BMR) In my book, The Smart Woman's Guide to Heart Health: Dr. Sarah's Seven Steps to a Heart-Loving Lifestyle
, I explain how to calculate your daily caloric requirements. It's really pretty simple. You can also find tables on line to help you do this. Once you know this number, you can figure out how many calories you need to achieve and maintain your weight goal.
2. Keep a food diary Most women understimate their daily calorie intake by 20%, and women who are trying to lose weight tend to do even worse. It turns out that simply keeping an (honest) diary of what, and exactly how much, you eat can reduce your calorie intake by as much as 30%, by making yourself stop and think, and be accountable. You can find a very comprehensive calorie guide at www.nal.usda.gov/fnic/foodcomp/search
3. Eat an apple before a meal An apple is a great snack, packed with nutrients and heart healthy soluble fiber. It will fill you up and keep the "hungries" at bay. Several of my patients credit their apple snacks with contributing to their weight loss success- a claim backed up by recent research from Brazil.
4. If you can't pronounce it, don't eat it Choose foods that are closer to nature. The more complicated the ingredient list, the more likely it is to include calorie-laden unhealthy fats and simple starchy carbohydrates. Better yet, avoid packaged foods altogether. Many manufacturers have replaced trans fats with palm oil, which is pronounceable, but certainly not heart healthy.
5. Have a cup of tea As long as you're not sensitive to caffeine, tea is a great choice for morning or early afternoon. Drink it in place of a soda, for a calorie free alternative brimming with healthy anti-oxidants. Studies show that tea may even reduce levels of cortisol, a stress hormone that can cause cravings for sweets and starchy foods.
As a cardiologist, I take care of people with heart disease, as well as people who are at high risk for developing it. By far, the majority of my patients are not only overweight, they are medically obese. Although many people consider the word "obesity" a judgment of character, it clearly is not. Big or small, we all have our indulgences and excesses. But when it comes to overweight and obesity, lives, and livelihoods, are at stake.
On average, obesity shortens our lifespans by 10-20 years. It increases the risk for diabetes, high blood pressure, heart disease, arthritis, dementia, cancer, and a host of other really horrible things. People who are obese spend 36% more on health care and 77% more on medications than people of a healthy weight.
Obesity is a complicated problem, but controlling obesity and overweight boils down to eating fewer calories than you burn. Here are a few tips to get you started:
1. Figure out your basal metabolic rate (BMR) In my book, The Smart Woman's Guide to Heart Health: Dr. Sarah's Seven Steps to a Heart-Loving Lifestyle
, I explain how to calculate your daily caloric requirements. It's really pretty simple. You can also find tables on line to help you do this. Once you know this number, you can figure out how many calories you need to achieve and maintain your weight goal. 2. Keep a food diary Most women understimate their daily calorie intake by 20%, and women who are trying to lose weight tend to do even worse. It turns out that simply keeping an (honest) diary of what, and exactly how much, you eat can reduce your calorie intake by as much as 30%, by making yourself stop and think, and be accountable. You can find a very comprehensive calorie guide at www.nal.usda.gov/fnic/foodcomp/search
3. Eat an apple before a meal An apple is a great snack, packed with nutrients and heart healthy soluble fiber. It will fill you up and keep the "hungries" at bay. Several of my patients credit their apple snacks with contributing to their weight loss success- a claim backed up by recent research from Brazil.
4. If you can't pronounce it, don't eat it Choose foods that are closer to nature. The more complicated the ingredient list, the more likely it is to include calorie-laden unhealthy fats and simple starchy carbohydrates. Better yet, avoid packaged foods altogether. Many manufacturers have replaced trans fats with palm oil, which is pronounceable, but certainly not heart healthy.
5. Have a cup of tea As long as you're not sensitive to caffeine, tea is a great choice for morning or early afternoon. Drink it in place of a soda, for a calorie free alternative brimming with healthy anti-oxidants. Studies show that tea may even reduce levels of cortisol, a stress hormone that can cause cravings for sweets and starchy foods.
Monday, January 11, 2010
Light-Hearted: Music, Laughter, and Heart Health
Music has the power to soothe the savage beast- and to ease a stressed out heart. Listening to music you love may make you feel better about a lousy day. Now there is good evidence that it may also help to relax our blood vessels, maybe even protecting us from high blood pressure, heart attacks, and stroke.
In late 2008, researchers from the University of Maryland reported that when healthy people were allowed to listen to music they loved (no matter whether that music was thrash metal or classical), their blood vessels dilated, or opened up, by 26%. Exercise produces a very similar benefit. When the opposite situation occured, and the volunteers were forced to listen to music that they disliked (elevator music, anyone?) the blood vessels actually contricted slightly.
This was intriguing, so they took the next step, and let the volunteers watch a funny video. Although the findings were not as definite, our arteries appear to enjoy a good laugh almost as much as a great song. On the down side, a so-called "relaxation tape" fell flat, with no real effect on blood flow.
While this is probably the first study showing such specific benefits of music and laughter, it is in line with a study published in the British Medical Journal in 2001 which found that both a Buddhist yogic mantra and the Catholic Ave Maria promote lower blood pressure, decreased respiratory rate, and improved blood flow to the brain.
The bottom line: taking care of your spiritual and mental health may also benefit your physical well-being. And it doesn't hurt to dance to the music!
In late 2008, researchers from the University of Maryland reported that when healthy people were allowed to listen to music they loved (no matter whether that music was thrash metal or classical), their blood vessels dilated, or opened up, by 26%. Exercise produces a very similar benefit. When the opposite situation occured, and the volunteers were forced to listen to music that they disliked (elevator music, anyone?) the blood vessels actually contricted slightly.
This was intriguing, so they took the next step, and let the volunteers watch a funny video. Although the findings were not as definite, our arteries appear to enjoy a good laugh almost as much as a great song. On the down side, a so-called "relaxation tape" fell flat, with no real effect on blood flow.
While this is probably the first study showing such specific benefits of music and laughter, it is in line with a study published in the British Medical Journal in 2001 which found that both a Buddhist yogic mantra and the Catholic Ave Maria promote lower blood pressure, decreased respiratory rate, and improved blood flow to the brain.
The bottom line: taking care of your spiritual and mental health may also benefit your physical well-being. And it doesn't hurt to dance to the music!
Tuesday, January 5, 2010
Vitamin D: What's the Big Deal?
Vitamin D is known as the "sunshine vitamin," because our skin manufactures it when we are exposed to the sun. Fatty fish and fortified dairy and soy products are also great sources. Vitamin D protects our bones, keeps our muscles strong, supports heart health, and improves our immune systems.
Until recently, no one gave vitamin D much thought, since we just assumed that we were all getting plenty. However, our sedentary indoor lifestyles have now conspired with our addiction to soda, flavored drinks, and fast food to create a major epidemic of D-deficiency. Making the situation even worse, many of us cover up with sunscreen before we go outside. Don't get me wrong. I don't suggest sunning your bare naked skin. No one wants wrinkles or skin cancer. But we can't ignore the effect this healthy habit has on our ability to make vitamin D.
The good news is that vitamin D levels are easy to test for, and a deficiency is easy to treat. The bad news is that about 60% of American kids have borderline low levels, and 10% are frankly deficient. Amongst adults, about 70% of white people and an astonishing 97% of African Americans have low levels. (The darker your skin, the less efficient your body is at making vitamin D).
People with low vitamin D are more likely to suffer from high blood pressure and heart attacks. Elders with low levels are more prone to muscle weakness and falls. In kids, low levels are associated with a disease called rickets, in which bones become weak and misshapen. And in adults, low levels are associated with weaker, more brittle bones. A recent small study suggests that if you are on a statin drug for cholesterol and have muscle aches, it is possible that a low vitamin D level is contributing to your symptoms.
Most kids and adults need at least 200 IU daily, while those over 50 may need 400- 800 IU. If you are deficient, much higher doses may be needed. As with any supplement, or for that matter, any medical advice, it's important to check with your doctor first.
Until recently, no one gave vitamin D much thought, since we just assumed that we were all getting plenty. However, our sedentary indoor lifestyles have now conspired with our addiction to soda, flavored drinks, and fast food to create a major epidemic of D-deficiency. Making the situation even worse, many of us cover up with sunscreen before we go outside. Don't get me wrong. I don't suggest sunning your bare naked skin. No one wants wrinkles or skin cancer. But we can't ignore the effect this healthy habit has on our ability to make vitamin D.
The good news is that vitamin D levels are easy to test for, and a deficiency is easy to treat. The bad news is that about 60% of American kids have borderline low levels, and 10% are frankly deficient. Amongst adults, about 70% of white people and an astonishing 97% of African Americans have low levels. (The darker your skin, the less efficient your body is at making vitamin D).
People with low vitamin D are more likely to suffer from high blood pressure and heart attacks. Elders with low levels are more prone to muscle weakness and falls. In kids, low levels are associated with a disease called rickets, in which bones become weak and misshapen. And in adults, low levels are associated with weaker, more brittle bones. A recent small study suggests that if you are on a statin drug for cholesterol and have muscle aches, it is possible that a low vitamin D level is contributing to your symptoms.
Most kids and adults need at least 200 IU daily, while those over 50 may need 400- 800 IU. If you are deficient, much higher doses may be needed. As with any supplement, or for that matter, any medical advice, it's important to check with your doctor first.
Sunday, January 3, 2010
Why I also Love the Japanese Diet
The 1970's was a wild decade, fomenting revolutionary new ideas and paradigms. Amidst all the free love and wild music, a revolution in our understanding of diet and heart health was easily overlooked. Yet the findings of the Seven Countries Study, an in-depth look at the traditional foods and lifestyles of seven different cultures across the globe, still have the power to profoundly influence our vitality and longevity.
It was the Seven Countries Study that first shed light on the Mediterranean diet. What many people don't know is that the traditional diet and lifestyle of the Okinawan islands of Japan also came out far ahead of those of typical Western and northern European cultures. In fact, in the 1970's, Americans were five times more likely to develop heart disease than Okinawan elders.
What makes the Japanese diet so healthy? Typical foods include sweet potatoes (rich in vitamins, fiber and anti-oxidants), seaweed, green vegetables, soy, fish, and green tea. Not only is the diet healthy, but the traditional practice is to stop eating when you are 80% full, meaning that Okinawans tend to be much leaner than typical Americans (who often don't stop eating until we are 120% full). Okinawans also tend to have rich spiritual lives, and remain active well into old age.
Ironically, now that fast food and a Western lifestyle has made its way into Japan, the Okinawan advantage is beginning to disappear.
You can read more about this fascinating culture in The Okinawa Program : How the World's Longest-Lived People Achieve Everlasting Health--And How You Can Too
and The Okinawa Diet Plan: Get Leaner, Live Longer, and Never Feel Hungry
.
It was the Seven Countries Study that first shed light on the Mediterranean diet. What many people don't know is that the traditional diet and lifestyle of the Okinawan islands of Japan also came out far ahead of those of typical Western and northern European cultures. In fact, in the 1970's, Americans were five times more likely to develop heart disease than Okinawan elders.
What makes the Japanese diet so healthy? Typical foods include sweet potatoes (rich in vitamins, fiber and anti-oxidants), seaweed, green vegetables, soy, fish, and green tea. Not only is the diet healthy, but the traditional practice is to stop eating when you are 80% full, meaning that Okinawans tend to be much leaner than typical Americans (who often don't stop eating until we are 120% full). Okinawans also tend to have rich spiritual lives, and remain active well into old age.
Ironically, now that fast food and a Western lifestyle has made its way into Japan, the Okinawan advantage is beginning to disappear.
You can read more about this fascinating culture in The Okinawa Program : How the World's Longest-Lived People Achieve Everlasting Health--And How You Can Too
and The Okinawa Diet Plan: Get Leaner, Live Longer, and Never Feel Hungry.
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