Food Reward Friday

This week's lucky "winner"... Oreo cookies!!!

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7 Habits We can Learn From a Shaolin Monk For Healthy Living Today

Living like a Shaolin Monk gives us a fascinating insight into how we can live  a longer, healthier life with more vitality even in the midst of our urban modern life. Many of us look at a Shaolin Monk's life and think it's extreme but think of a Shaolin Monk like an Olympic champion, working hard everyday to remain at the peak of their health and fitness so they can achieve their end goal of enlightenment.

1) Make your health your priority

Yesterday a student came to me with back pain so bad, he found it difficult to stand up straight. He told me that he couldn't work or do anything because he was so overcome with pain. I massaged his pain to alleviate the worse of it then I guided him through a Qigong sequence. At the end of our session, his pain was almost completely gone. I asked him what had triggered the pain, and he told me he hadn't had time to do any training for many months.

Remember that your health is the most important thing there is. Without health you can't work or look after your family. Make it a priority. Shaolin Monks never skip a workout.

 2) The Power Of Commitment

Before embarking on their training, a Shaolin Monk makes a vow in front of their community. Being healthy requires a lifestyle changes and a way of approaching life in a more holistic way. Think of what you want to achieve, how much time you can give to achieve this goal, and make an inner commitment to strengthen your resolve.

3) Everyday day life is Zen

When a Shaolin Monk eats they do eating meditation,  when they walk they do walking meditation. Staying focused on the path leads to unshakeable peace. So next time you're in the supermarket do shopping meditation.

 4) Be moderate in eating and drinking

Through training, your body will naturally reject unhealthy foods and crave healthy foods. Shaolin Monks think of food as medicine, only eating and drinking what they really need.

5) Quantity counts more than quality

When a Shaolin Monk trains they train with their heart - mind first then their body. Better to train for ten minutes like this than an hour of unfocused training

6) It is our bad habits that cause us trouble, not reality

Whenever a negative emotion arises, a Shaolin Monk welcomes it as a gift so that they can progress on their path. We tend to cling to our worries, circling them round and round in our mind like a marble.  But the truth is that by doing this we are only adding to our problem.

7) The peaceful heart is always here

A Shaolin Monks way is to peace is through their training and meditation. Whatever yours is, make sure you give yourself time to renew yourself on a daily basis and get in touch with the peace that is always within you.

For more information on the graded path to Shaolin please visit www.shifuyanlei.com

Statin use is associated with a 60% increased risk of interstitial lung abnormalities in smokers

This study was published in the American Journal of Respiratory and Critical Care Medicine 2012 Mar 1;185(5):547-56

 

Study title and authors:

Statins and pulmonary fibrosis: the potential role of NLRP3 inflammasome activation.

Xu JF, Washko GR, Nakahira K, Hatabu H, Patel AS, Fernandez IE, Nishino M, Okajima Y, Hunninghake GM

Pulmonary and Critical Care Division, Department of Medicine, Brigham and Women's Hospital, Harvard Medical School, Boston, MA, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22246178

The objective of the study was to evaluate the association between statin use and interstitial lung disease in smokers. The study included 2,115 subjects who were smokers and had had a CT scan. (A CT (computerised tomography) scan uses X-rays and a computer to create detailed images of the inside of the body).

The study found, that in people that smoke, statin users have a 60% increased risk of interstitial lung abnormalities compared to those who don't take statins.

Xu concludes: "Our findings demonstrate that statin use is associated with interstitial lung abnormalities among current and former smokers". 

Beans, Lentils, and the Paleo Diet

As we continue to explore the foods our ancestors relied on during our evolutionary history, and what foods work best for us today, we come to legumes such as beans and lentils.  These are controversial foods within the Paleolithic diet community, while the broader nutrition community tends to view legumes as healthy.

Beans and lentils have a lot going for them.  They're one of the few foods that are simultaneously rich in protein and fiber, making them highly satiating and potentially good for the critters in our colon.  They're also relatively nutritious, delivering a hefty dose of vitamins and minerals.  The minerals are partially bound by the anti-nutrient phytic acid, but simply soaking and cooking beans and lentils typically degrades 30-70 percent of it, making the minerals more available for absorption (Food Phytates. Reddy and Sathe. 2002).  Omitting the soaking step greatly reduces the degradation of phytic acid (Food Phytates. Reddy and Sathe. 2002).

The only tangible downside to beans I can think of, from a nutritional standpoint, is that some people have a hard time with the large quantity of fermentable fiber they provide, particularly people who are sensitive to FODMAPs.  Thorough soaking prior to cooking can increase the digestibility of the "musical fruit" by activating the sprouting program and leaching out tannins and indigestible saccharides.  I soak all beans and lentils for 12-24 hours.

The canonical Paleolithic diet approach excludes legumes because they were supposedly not part of our ancestral dietary pattern.  I'm going to argue here that there is good evidence of widespread legume consumption by hunter-gatherers and archaic humans, and that beans and lentils are therefore an "ancestral" food that falls within the Paleo diet rubric.  Many species of edible legumes are common around the globe, including in Africa, and the high calorie and protein content of legume seeds would have made them prime targets for exploitation by ancestral humans after the development of cooking.  Below, I've compiled a few examples of legume consumption by hunter-gatherers and extinct archaic humans.  I didn't have to look very hard to find these, and there are probably many other examples available.  If you know of any, please share them in the comments.

To be clear, I would eat beans and lentils even if they weren't part of ancestral hunter-gatherer diets, because they're inexpensive, nutritious, I like the taste, and they were safely consumed by many traditional agricultural populations probably including my own ancestors.

Extensive "bean" consumption by the !Kung San of the Kalahari desert

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Stroke patients with low cholesterol have an 87% increased risk of death

This study was published in the Journal of Stroke and Cerebrovascular Diseases 2013 Oct 5. pii: S1052-3057(13)00338-8

Study title and authors:
High Cholesterol Levels Are Associated with Improved Long-term Survival after Acute Ischemic Stroke.

Markaki I, Nilsson U, Kostulas K, Sjöstrand C.
Department of Neurology, Karolinska University Hospital, Stockholm, Sweden. Electronic address: ioanna.markaki@ki.se.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/24103674

The aim of this study was to investigate the effect of cholesterol levels on death rates in patients that had suffered an ischemic stroke. (Ischemic stroke occurs when an artery to the brain is blocked). The study lasted for seven years and included 190 patients. Patients were classified as having high cholesterol, above 4.6 mmol/L (178 mg/dL), or low cholesterol, below 4.6 mmol/L (178 mg/dL).

The study found that ischemic stroke patients with low cholesterol had an 87% increased risk of death compared to ischemic stroke patients with high cholesterol.  

Why You Shouldn't Practice Iron Shirt Qigong

The Shaolin Temple is famous for its hard Qigong styles such as Iron Shirt or Shaolin Steel Jacket. When a student comes to me and asks to learn, I ask, what is your motivation? Our motivation is one of the most important aspects of this practice. Some people think of Iron Shirt as something cool to do or an experience like sky diving or a way for their ego to believe this is a high form of Qigong and therefore by doing Iron Shirt they're an accomplished martial artist

Iron Shirt can only be practiced after training in the preliminaries. The student must have exceptional fitness, mastered - at a minimum - The Eight Treasures Form and all of the Shaolin stances. If a student can run 10k then train intensively for an hour afterwards, only then, may they be ready to learn.

Shaolin training is some of the hardest in the world. Anyone who trains with my kung fu DVDs experiences this first hand. If they become disheartened this means they are not training with belief in themselves. If we don't challenge our mind and body then our mind and body will never achieve inner peace and internal and external strength. Under no circumstance should you lose hope in what your mind and body can accomplish. Shaolin training is like the fire that forges metal, forging our mind and body, cutting away our ego and our desire for an experience. It's only then that we enter the real practice which is to practice just to practice.

I made my Iron Shirt DVD with reluctance. Disturbed by the misinformation I saw on the internet and encouraged by my faithful students who have been studying with my graded DVDs for  many years, most of whom I've never met, I decided that it was time to share my more than twenty years knowledge of Iron Shirt.

Iron Shirt Qigong is only for those martial artists who dedicate their life to the art. It's boring. It's lonely. It's tough mentally and physically. It teaches us the limits of our mind and body and how to go beyond them. It's potentially dangerous and if we're not careful we can easily get injured.

If you're thinking of learning, ask yourself, what is your motivation? Have you mastered 8 Treasures so you know it so well you can do it backwards? Have you trained in Upper and Lower Body Qigong? This is a combination of hard and soft Qigong. You can still use the metal brush for these practice as a massage before moving on to Iron Shirt so long as you warm up with the bamboo brush. This will give you a taste of what hard Qigong is. We live in a shopping market culture where there are many things on offer. We must use this information wisely and not get lost in it. Learning lots of new things only keeps us busy. It's best to master one thing and know it well.

For more information on the graded path to Shaolin please visit: www.shifuyanlei.com

Statins can make asthma worse

This study was presented at the American College of Allergy, Asthma and Immunology (ACAAI) 2011 Annual Scientific Meeting: Abstract 30. November 6, 2011.

Study title and author:
Statins can make asthma worse
Safa Nsouli, MD
Danville Asthma and Allergy Clinic in California.

This study can be accessed at: http://www.medscape.com/viewarticle/753504

This statins investigated the association of statins with asthma. The study, which lasted 12 months, compared 20 patients with asthma who were taking statins with 20 matched patients who were not taking statins.

The study found:
(a) In statin patients the forced expiratory volume in 1 second decreased by an extra 21% compared to patients not taking statins. (Forced expiratory volume in 1 second is the amount of air which can be forcibly exhaled from the lungs in the first second of a forced exhalation).
(b) In statin patients the peak expiratory flow decreased by an extra 28% compared to patients not taking statins. (Peak expiratory flow rate is the maximum flow rate generated during a forceful exhalation, starting from full lung inflation. Peak flow rate primarily reflects large airway flow and depends on the voluntary effort and muscular strength of the patient).
(c) The use of beta-agonist rescue inhalers was 63% higher in the statin group than in the nonstatin group.
(d) In statin patients the incidence of night time wakening increased by an extra 28% compared to patients not taking statins.
(e) In statin patients the incidence of daytime asthma symptoms increased by an extra 32% compared to patients not taking statins.

Dr Nsouli concluded: "Patients with asthma who are prescribed statins should be informed that, because of the adverse immunomodulatory effects that statins produce, their asthma might get worse".

Thanksgiving Planning (Keto and Paleo Friendly)

Holiday planning when eating differently from most folks can be a challenge. However, I choose not to think that way. I, quite humbly, believe myself to be an excellent cook and only make and share items that I know almost anybody would like, regardless of dietary preferences. In other words, I refuse to serve stuff that I think of as "good for gluten free". 

I'm also over the idea of "treating" myself with foods that make me feel like crap. For better or for worse, I've become adept enough to make extremely tasty things that don't hurt me. That's what I consider a treat. If, like me, you are shooting for a Keto lifestyle, be careful with the cookie recipes. They DO contain maple syrup so they need to be limited. Just a little PSA. Also, if you can handle a few off-plan adventures of the more standard variety, more power to you. My way isn't the right way, just the right way for me.

Many foods are naturally gluten free so making them tasty isn't especially challenging (think, the turkey or sweet potatoes or green beans -- see, it's not that hard!) I've also amassed a recipe arsenal of delicious gluten free baked goodies that seam to please everybody. I dare you to find someone who doesn't swoon for the Food Lovers' Chocolate Chip Cookies. Definitely not "good for gluten free". They always disappear fast at parties (and not just the Paleo Potlucks)!

This year, we are teaming up with our delightful neighbors for a combined Thanksgiving with a smattering of friends and family. We wound up enjoying a double feast last year by having a second meal on Black Friday with them. This year, we're just combining on the actual day for full effect. As a result, we haven't worked out the details yet. I have no idea what others plan to bring yet. Last year, the neighbors made a Turducken. Perhaps that'll happen again? If not, I can roast a Turkey like nobody's business so I didn't even bother with a recipe below. Those recipes can be found anywhere. Alton Brown's Brined Turkey is awesome sauce.

In the meantime, me being me, I've been trolling the internet for new and fun recipes plus reinvented old standbys to have at the ready, should they fit into the larger scheme of things. I've also found a few things that maybe wouldn't be necessarily right for the main meal, but will be awesome to complement the leftovers. Here's what I've got!

• First up is Stephanie O-Dea's Green Bean Casserole and Savory Sweet Potato Bake -- I would use my dual crockpots for this. Perfect if we wind up going over to the neighbor's for the actual meal.


• What's Thanksgiving without Stuffing? I have not actually tried this one out yet, but it look's incredible: Paleo Parents's Pork Stuffing Casserole from Beyond Bacon. I am loving that you don't have to first bake a loaf of bread. This is ingenious, time saving, and tasty-looking to the extreme! Triple Treat! This is happening no matter what. If others want to bring regular stuffing, that's cool. But I NEED this. 


• And what's stuffing without cranberry sauce? I did this sugar-free one last year and no one was the wiser! Totally going there again: Healthy Living How To's Cranberry Sauce. 


• The magic sauce that brings it all together has to be the gravy. I'm going to use Mama and Baby Love's Gravy (one of several holiday recipes listed in that post). I'm thinking of getting this mini slow cooker to keep it warm (it would also be fab to have for fondue. Just saying...)


• Last but not least, The Food Lovers' Pumpkin Cookies are always a fall hit. And they're easy.


• I'm thinking that the Stuffing Meatballs from Practical Paleo and My Heart Beets' Thanksgiving Bread would be fun to go with leftovers. Those two things layered with a bit of turkey with cranberry sauce on the side? Yes, please. This may actually happen in advance of Thanksgiving. What can I say, I'm excited! 

Gingerbread Pear Cake from Paleo Sweets and Treats

If you're in the US, what do you have planned for the big Turkey Day? And if not, what are some of your favorite holiday recipes? 

Low cholesterol levels are associated with higher death rates

This study was published in the Scandinavian Journal of Primary Health Care 2013 Sep;31(3):172-80

Study title and authors:
Association of lipoprotein levels with mortality in subjects aged 50 + without previous diabetes or cardiovascular disease: a population-based register study.

Bathum L, Depont Christensen R, Engers Pedersen L, Lyngsie Pedersen P, Larsen J, Nexøe J.
Department of Clinical Biochemistry, Slagelse Hospital, Region Zealand, Denmark. lbat@regionsjaelland.dk

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/23941088

This study aimed to investigate the association of cholesterol levels with death rates in men and women free from diabetes and cardiovascular disease. The study included 118,160 subjects, aged 50 and over, and lasted for nine years.

The study found:
(a) In men aged 50 - 60: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 32% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(b) In women aged 50 - 60: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 29% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(c) In men aged 60 - 70: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 33% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(d) In women aged 60 - 70: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 41% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(e) In men aged over 70: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 38% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(f) In women aged over 70: Those with cholesterol levels between 6 - 7.99 mmol/L (232 - 309 mg/dL) had a 41% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(g) In both men and women between the ages of 50 -70: Cholesterol levels over 8 mmol/L (310 mg/dL) had no impact on death rates.
(g) (i) In men aged over 70: Those with cholesterol levels over 8 mmol/L (310 mg/dL) had a 33% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(g) (ii) In women aged over 70: Those with cholesterol levels over 8 mmol/L (310 mg/dL) had a 41% reduced risk of death compared to those with cholesterol levels below 5 mmol/L (193 mg/dL).
(h) In men aged 50 - 60: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 56% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(i) In women aged 50 - 60: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 31% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(j) In men aged 60 - 70: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 55% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(k) In women aged 60 - 70: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 53% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(l) In men aged over 70: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 37% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(m) In women aged over 70: Those with low density lipoprotein (LDL) cholesterol levels over 4 mmol/L (154 mg/dL) had a 40% reduced risk of death compared to those with low density lipoprotein (LDL) cholesterol levels below 2.5 mmol/L (96 mg/dL).
(n) In men aged 50 - 60: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 36% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).
(o) In women aged 50 - 60: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 60% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).
(p) In men aged 60 - 70: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 43% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).
(q) In women aged 60 - 70: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 65% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).
(r) In men aged over 70: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 35% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).
(s) In women aged over 70: Those with high density lipoprotein (HDL) cholesterol levels between 1.5 - 1.9 mmol/L (58 - 76 mg/dL) had a 46% reduced risk of death compared to those with high density lipoprotein (HDL) cholesterol levels below 1.0 mmol/L (38 mg/dL).

This study shows that low cholesterol levels, low LDL and HDL cholesterol levels are associated with higher death rates.

Feeling Hopeful (Keto Update)

I go back and forth on this whole fat loss thing. On the one hand, I want to feel good in my skin as I am and on the other, I want to care about myself enough to put in the effort needed to be my Best Self. I don't equate thinner with better, but being 50 lbs over my happy-weight is not optimal by any stretch. 

In my mind's eye, I don't picture myself thin when I think about that Best Self. I see myself moving effortlessly and gracefully without being encumbered by excess that I don't need. I look strong and capable, toned and solid.

I know that numbers on a scale aren't a particularly great way to judge progress but I've been at this long enough to have a rough idea of how they match up to how *I* feel at a given weight, if that makes sense. If I had to put a number on my goal, it would be about 180 lbs., a size 12 for me. It also happens to be the weight I achieved when Cute Man and I got together ten whole years ago (eep!) I don't think that's a coincidence, since I felt my absolute best at that time. Sure, I didn't get there in the most healthy way (marathon training + Jenny Craig = unsustainable weight loss) but I know that it's a place where I feel good. I am hoping that if I put the work in to get there in a healthy way, it's a place that I could not just get to for what felt like a moment, but stay in the ballpark for life. 

This is all to say: I'm not asking for the moon, people.

And today, I feel hopeful, like this isn't all just a pipe dream and I can actually DO this. I felt inspired to get on the scale and I'm down another 2.5 lbs. in the last couple weeks. The grand total, according to MyFitnesspal.com is 7 lbs. lost in 9 weeks (I was off in my estimation of how long I've officially been at this in an earlier post).

I never hardly ever feel resentful or annoyed with the WAY I eat (low carb Paleo, avoiding grains, etc) but I do oftentimes chafe at the whole counting business. It's a kind of annoying neurotic thing to do! But, it's helping me. It's making me more aware of my choices and is helping me hit a very mild calorie restriction target that allows me to eat plenty and lose weight at at slow, yet consistent pace. I'm pretty confident that I am able to maintain my weight without counting (as long as I don't again fall prey to too many treats, etc.) but to lose, I need to be accountable. And that's OK. 

In terms of the specifics, I've changed my calorie target to shoot for a 15% calorie deficit each day and I'm not counting any activity calories. For me, that turns out to be about 1800 a day, which is very comfortable (I had been trying for 1600 then adding in any activity calories but that was stressing me out a bit). I'm still staying under 50 total carbs a day (about 25-40 net). It's feeling good and no lie, seeing a lower number on the scale DID make my day. Old patterns are hard to break.

But for now, I'll take it. I'm making progress and feeling at peace with the method and work involved. In the grand cost/benefit analysis of life, it's a pretty good deal all around. 

Healthy World Cafe will open Nov. 20 AND First Friday!

Take a break from your day and head down to Healthy World Cafe for lunch Wednesday, Nov. 20. We'll be open from 11:30 a.m. to 1:30 p.m. serving up healthy, locally sourced eats at First Moravian Church, 41 N. Duke St., York.

Please note this is the THIRD Wednesday this month, to accommodate for Thanksgiving week.

(Photo courtesy of Flickr user Jeremy Seitz)

Here's a look at our menu:

-- Cabbage and white bean soup

-- Pumpkin soup

-- Sausage, mushroom and apple quiche

-- Winter greens and squash quinoa salad with roasted pumpkin seeds

-- Gingerbread pudding 

-- Baked apples in caramelized cider sauce 

-- Chicken salad 

-- Winter salad bar, with including barley, chickpeas, parsley, radishes, carrots, feta, nuts/seeds and more!

Of course, our menu is always based on what's available from our farmer friends, so stay tuned for updates!

At Healthy World Cafe, we always feature our "eat what you want, pay how you can" philosophy. The ability to pay should never be a barrier to accessing delicious, unprocessed, healthy food.

Can't make it for our Wednesday lunch? Look for us at Heidelberg UCC for First Friday in December! We'll be serving up hot, homemade soup from 6 to 10 p.m. at the church, located right across from Central Market on West Philadelphia St. Come in for Heidelberg's open mike set and stick around for a cup of locally sourced soup.

Because of the holidays, we will NOT be open for lunch in December.

Housekeeping items worth noting:
-- PARKING: When coming to the cafe for our Wednesday lunches, please DO NOT park in the private lots surrounding 1st Moravian Church.  You may park on the street (metered), or you may park at First Presbyterian Church at E. Market and N. Queen Sts., and walk one block west down Clarke Ave. to First Moravian (enter on north side).

-- TAKE OUT: Take out orders for lunch are available by e-mailing your selections (by 10 a.m. Nov. 20) to healthyworldcafe(at)gmail(dot)com.

-- VOLUNTEERING: Don't forget our switch to volunteer shifts for Wednesday's lunches: In order to better respect our volunteers' time, we'll be splitting the Wednesday lunch into two volunteer shifts: 9 a.m. to 1 p.m., and noon to 3 p.m. Feel free, of course, to sign up for both shifts, if you wish.

If you can't volunteer for an exact shift, hey, we understand that, too! We love that you're still eager to help out when you can. We would just ask that, after signing up through VolunteerSpot, that you'd send a quick email to sarah.e.chain(at)gmail(dot)com and let us know when to expect you. That makes it easier for us to plan out volunteer duties.

Check out a calendar of other upcoming events as well. 

Recent and Upcoming Appearances

Smarter Science of Slim

Jonathan Bailor recently released an interview we did a few months ago on the neurobiology of body fat regulation, and the implications for fat loss.  It's a good overview of the regulation of food intake and body fatness by the brain.  You can listen to it here.

Super Human Radio

Carl Lanore interviewed me about my lab's work on hypothalamic inflammation and obesity.  I'm currently wrapping up a postdoctoral fellowship with Dr. Michael Schwartz at the University of Washington, and the interview touches on our recent review paper "Hypothalamic Inflammation: Marker or Mechanism of Obesity Pathogenesis?"  Dan Pardi and I are frequent guests on Carl's show and I'm always impressed by how well Carl prepares prior to the interview.  You can listen to the interview here.

The Reality Check podcast

Pat Roach of the Reality Check podcast interviewed me about the scientific validity of the "carbohydrate-insulin hypothesis" of obesity.  The Reality Check podcast "explores a wide range of controversies and curiosities using science and critical thinking", and a dash of humor.  This one should be very informative for people who aren't sure what to believe and want a deeper perspective on the science of insulin and body weight regulation.  You can listen to it here.

Obesity Society conference

Next Thursday 11/9, I'll be speaking at the 2013 Obesity Society conference in Atlanta.  My talk is titled "The Glial Response to Obesity is Reversible", and it will be about my work on the reversibility of obesity-associated hypothalamic neuropathology in mice.  My talk will be part of the session "Neuronal Control of Satiety" between 3:00 and 4:30, specific time pending.  See you there!

Statins, fibrates and beta blockers increase fatigue during moderate intensity exercise

This study was published in the British Journal of Clinical Pharmacology 1997 Mar;43(3):291-300

 

Study title and authors:

The effects of combined treatment with beta 1-selective receptor antagonists and lipid-lowering drugs on fat metabolism and measures of fatigue during moderate intensity exercise: a placebo-controlled study in healthy subjects.

Eagles CJ, Kendall MJ.

Department of Medicine, Queen Elizabeth Hospital, Edgbaston, Birmingham, UK.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9088584

This study examined the effects of different combinations of beta blockers (metoprolol and atenolol) and cholesterol-lowering drugs (fluvastatin and bezafibrate), on fatigue during moderate intensity exercise in healthy young volunteers. The study included 14 healthy men and women, average age 21.9 years, who completed five, 90 minute walks after been treated with either four different combinations of metoprolol or atenolol and fluvastatin or bezafibrate, or placebo.

The study found:
(a) Fat oxidation was between 24% to 40 % lower in subjects treated with beta blockers and cholesterol lowering drugs compared to subjects on placebo. 
(b) Ammonia levels were between 51% to 170 % higher in subjects treated with beta blockers and cholesterol lowering drugs compared to subjects on placebo. (High ammonia levels can lead to lack of energy and brain damage).
(c) Scores on the feeling scale were significantly lower in subjects treated with beta blockers and cholesterol lowering drugs compared to subjects on placebo. (i.e. subjects treated with beta blockers and cholesterol lowering drugs felt worse compared to subjects on placebo).
(d) Subjects treated with beta blockers and cholesterol lowering drugs found it took between 12% to 40% more perceived cardiorespiratory effort to complete the walks compared to subjects on placebo.
(e) Subjects treated with beta blockers and cholesterol lowering drugs found it took between 22% to 40% more perceived leg effort to complete the walks compared to subjects on placebo.
(f) Subjects treated with beta blockers and cholesterol lowering drugs suffered 22% to 45% more perceived leg pain compared to subjects on placebo.

In healthy volunteers, this study revealed that combinations of beta blockers and cholesterol lowering drugs were associated with increased fatigue during moderate intensity exercise.

Analysis of 1,430,141 people finds that high levels of cholesterol and LDL cholesterol reduces the risk of hemorrhagic stroke by a third

This study was published in Stroke 2013 Jul;44(7):1833-9

Study title and authors:
Cholesterol levels and risk of hemorrhagic stroke: a systematic review and meta-analysis.

Wang X, Dong Y, Qi X, Huang C, Hou L.
Department of Neurosurgery, Changzheng Hospital, Second Military Medical University, Shanghai, China.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/23704101

The purpose of the study was to assess the relationship of cholesterol levels with the risk of hemorrhagic stroke. The study was an analysis of 23 previous studies and included 1,430,141 participants.

The study found:
(a) Those with the highest cholesterol had a 31% decreased risk of hemorrhagic stroke compared to those with the lowest cholesterol.
(b) Those with the highest levels of low density lipoprotein (LDL) cholesterol had a 38% decreased risk of hemorrhagic stroke compared to those with the lowest levels of low density lipoprotein (LDL) cholesterol.
(c) Every 1 mmol/L (38 mg/dL) increase in cholesterol levels decreased the risk of hemorrhagic stroke by 15%.
(d) Every 1 mmol/L (38 mg/dL) increase in low density lipoprotein (LDL) cholesterol levels decreased the risk of hemorrhagic stroke by 10%.

High levels of cholesterol and low-density lipoprotein (LDL) cholesterol are associated with a lower risk of hemorrhagic stroke.

Healthy Identity (Keto Update)

My (awesome) workplace is hosting an active week right now and today we had a discussion about overcoming barriers to making a healthier lifestyle a reality. While participating, I got to thinking (and sharing) about my general attitude towards health and wellness.

One of the biggest things that came to mind was how I choose to think about healthy behaviors. It's not something I "have" to do, not even a choice, really. Over the past few years, I've solidified my feelings about food and movement into a very important part of my identity. Just look at how I chose to name my blog: Healthy Amelia. It's how I am -- not even who I would like to be or plan to be. It's who I am. I am Healthy Amelia. It doesn't mean that I'm perfect or even that I'm where I'd like to be, but it's still who I am.

I have managed to embrace the process instead of focusing on the outcome. The latter brings nothing but frustration, in my experience. I regress from time to time, lamenting that I'm not "there" yet. "There" is always a moving target, though, so putting my attention on that is futile. Coming back to a love of the process and joy in taking the very best care of myself, regardless of outcome, makes this whole endeavor not only easier, but more worthwhile and enjoyable.

I'm not exactly sure when this shift happened but I'm grateful it did.

Noodle Obsession (Keto Update)

I am officially obsessed with making noodles with my spiral slicer and the website dedicated to all things spiralized: Inspiralized.com. This egg drop soup variation is my latest recreation and it is so delicious. Making it with homemade beef broth really made it sing. I've also been having fun just putting tomato sauce on zucchini noodles with the odd meatball and/or Parmesan cheese. I've also whipped up some macadamia nut pesto, which is amazing on zucchini noodles.

I've tried my hand at veggie based noodles before with a Julienne Peeler but my new gadget is definitely superior in every way. It's faster, easier, and the noodles are much more appealing. It's hard to describe, but the effect is a more round, spaghetti-like noodle that tastes a lot better and produces a great texture. I also like that it wastes far less of the vegetable, particularly when using zucchini.

I've also had luck with yellow squash (almost the same as zucchini) and carrots. The carrots require a little more pressure but they come out wonderfully. I've put the carrot noodles in a pan with butter and sage for some amazing noodles and even put them in with eggs for an easy omelet. I put off getting a spiral slicerfor a long time, thinking it's a useless gadget, but now I am so happy I changed my mind!

So far, I've only been using the spaghetti-like blade. I will see if the others are just as good. The best news is incorporating all of these vegetable-based noodles into my diet has really helped up my daily veggie quotient. The result: lower carb and calorie counts on my daily totals on My Fitness Pal! Win/win, if you ask me.

How do YOU like your veggie noodles? 

The Shaolin Guide To Believing In Yourself

John Wooden, an American basketball player and coach said,

" Don't let what you can't do interfere with what you can"

I see this in the students who come and do personal trainingwith me. They focus on what they can't or perceive they can't do. I train them hard so that there mind can no longer keep up with their body, it's then that all thinking stops and they surprise themselves by doing something their mind had told them was impossible.

It's the same with people who train with my DVDs. I've created a graded path starting from beginner level and working up so that all you need is yourself and a DVD player. You don't need any equipment and you need very little space. The teachings are exactly the same as what is taught at the Shaolin Temple in China. Exercises designed to help you let go of your thinking mind and get a direct experience of Zen.

Through making these DVDs I've removed the can't. If you really want to train then you can. You don't need to go to China. You don't need to go to a gym or a dojo. So stop making excuses. Start where you are. Now is the only place. Now is the perfect place. The way you approach your training gives you an insight into the way you approach your life. 

www.shifuyanlei.com

Buckwheat Crepes Revisited

One of my most popular posts of all time was a recipe I published in 2010 for sourdough buckwheat crepes (1).  I developed this recipe to provide an easy, nutritious, and gluten-free alternative to flour-based crepes.  It requires no equipment besides a blender.  It's totally different from the traditional buckwheat crepes that are eaten in Brittany, in part because it's not really a crepe (I don't know what else to call it, maybe a savory pancake?).  I find these very satisfying, and they're incredibly easy to make.  They're especially delicious with fresh goat cheese, or scrambled eggs with vegetables, but they go with almost anything.  Chris Kresser also developed his own version of the recipe, which is fluffier than mine, and more like a traditional pancake (2).

Buckwheat is an exceptionally nutritious pseudograin that's rich in complete protein and minerals.  In contrast to most whole grains, which have low mineral availability due to phytic acid, buckwheat contains a high level of the phytic acid-degrading enzyme phytase.  This makes buckwheat an excellent source of easily absorbed minerals, as long as you prepare it correctly!  Phytase enzyme works best in an acidic environment, which may be part of the reason why so many cultures use sour fermentation to prepare grain foods.  My original recipe included a sour fermentation step.

But there's a problem here.  Buckwheat doesn't ferment very well.  Whether it's because it doesn't contain the right carbohydrates, or the right bacteria, I don't know, but it spoils rapidly if you ferment it more than a little bit (using a strong sourdough starter helps though).  Others have told me the same.  So here's my confession: I stopped fermenting my buckwheat batter about a year ago.  And it tastes better.

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Lipitor significantly worsens erectile dysfunction

This study was published in Kardiologia Polska 2013 Oct 21

Study title and authors:
The effect of rosuvastatin and atorvastatin on erectile dysfunction in hypercholesterolemic patients.

Nurkalem Z, Yıldırımtürk O, Ozcan KS, Kul S, Canga Y, Satılmış S, Bozbeyoğlu E, Kaya C.
Siyami Ersek Training and research hospital department of cardiology. serhandr@gmail.com.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/24142756

The IIEF-5 (International Index of Erectile Function-5) is an international questionnaire for identifying erectile dysfunction. A low score represents severe erectile dysfunction, whereas higher scores indicate better erectile function.

The aim of this study was to evaluate effect of different statin types on erectile dysfunction in "patients" with "high" cholesterol. The study lasted for six months and included 90 healthy men, (average age 50 years), with low density lipoprotein (LDL) cholesterol levels above 160mg/dL (4.1 mmol/l). Patients were divided into two different groups. One group received rosuvastatin while the other group was given atorvastatin.

The study found:
(a) The IIEF-5 scores of men taking rosuvastatin (Crestor) decreased by .4%.
(b) The IIEF-5 scores of men taking atorvastatin (Lipitor) decreased significantly by 8.5%.

The results of the study reveal Lipitor significantly worsens erectile dysfunction.