Does the Vitamin and Mineral Content of Food Influence Our Food Intake and Body Fatness?

The Claim: We Overeat Because Our Diet is Low in Vitamins and Minerals

We know that animals, including humans, seek certain properties of food.  Humans are naturally attracted to food that's high in fat, sugar, starch, and protein, and tend to be less enthusiastic about low-calorie foods that don't have these properties, like vegetables (1).  Think cookies vs. plain carrots.

In certain cases, the human body is able to detect a nutritional need and take steps to correct it.  For example, people who are placed on a calorie-restricted diet become hungry and are motivated to make up for the calorie shortfall (2, 3).  People who are placed on a low-protein diet crave protein and eat more of it after the restriction is lifted (4).  Humans and many other animals also crave and seek salt, which supplies the essential minerals sodium and chlorine, although today most of us eat much more of it than we need to.  At certain times, we may crave something sweet or acidic, and pregnant women are well known to have specific food cravings and aversions, although explanations for this remain speculative.  Research suggests that certain animals have the ability to correct mineral deficiencies by selecting foods rich in the missing mineral (5).

These observations have led to a long-standing idea that the human body is able to detect vitamin and mineral (micronutrient) status and take steps to correct a deficit.  This has led to the secondary idea that nutrient-poor food leads to overeating, as the body attempts to make up for low nutrient density by eating more food.  In other words, we overeat because our food doesn't supply the micronutrients our bodies need, and eating a micronutrient-rich diet corrects this and allows us to eat less and lose body fat.  These ideas are very intuitive, but intuition doesn't always get you very far in biology.  Let's see how they hold up to scrutiny.

Read more »

Statins increase the risk of diabetes in kidney transplant patients

This study was published in Transplantation 2013 Nov 26

 

Study title and authors:

HMG CoA Reductase Inhibitor Treatment Induces Dysglycemia in Renal Allograft Recipients.

Choe EY, Wang HJ, Kwon O, Cho Y, Huh KH, Kim MS, Kim YS, Ahn CW, Cha BS, Lee HC, Kang ES.

Division of Endocrinology and Metabolism, Department of Internal Medicine, Yonsei University College of Medicine, Seoul, Korea.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/24285338

The aim of this study was to evaluate the influence of statins on the development of dysglycemia in kidney transplant patients. (Dysglycemia is defined as diabetes and impaired fasting glucose). The study included 394 patients without previously known diabetes or impaired fasting glucose who had undertaken kidney transplantation. Patients were grouped into the two groups according if they used statins (245 statin users and 149 nonusers).

The study found:
(a) Statin users had a 208% increased risk of dysglycemia compared to non users.
(b) The time to development of dysglycemia after transplantation was shorter in the statin group (38.8 months) than in the control group (47.2 months).

Choe concluded: "Statin treatment is associated with an elevation in fasting plasma glucose and in the development of dysglycemia in renal allograft recipients (kidney transplant patients)".

Powered By Plants: Natural Selection & Human Nutrition - New Book by Don Matesz

I am proud to share the news that Don Matesz has released the book Powered By Plants: Natural Selection & Human Nutrition. Here is a brief description of the book:

In Powered By Plants: Natural Selection & Human Nutrition, Don Matesz proposes that a plant-based diet powered human evolution. Challenging anthropologists and advocates of low-carbohydrate and 'paleo' diets who claim that we require meat in our diet because meat-eating drove human evolution, Matesz cites a large body of evidence indicating that the human organism has numerous heritable anatomical, physiological, and biochemical features primarily adapted to acquisition or metabolism of whole plant foods, but lacks the heritable features expected as evidence of evolution primarily driven by meat consumption. While natural selection appears to have favored a human biology that thrives on a plant-based diet, sexual selection may explain the apparent paradox that we are athletically capable of hunting but highly susceptible to diseases caused by the luxury of meat consumption.  Matesz surveys human biology from head-to-toe, and, backed by hundreds of references, shows that our sensory, locomotive, manual, digestive, and reproductive systems, and our nutrient metabolism, are all adapted to a whole foods plant-based diet. This evidence indicates that consumption of animal products promotes disease because it conflicts with basic human biology. 

Without question, this is one of the most well researched books on the topic of evolutionary nutrition, containing hundreds of high quality relevant references. Throughout this book Don Matesz critically examines many of the claims published in peer reviewed journals by prominent proponents of the so-called Paleo diet. Matesz ultimately concludes that the hypothesis brought forward by these proponents that humans evolved and thrived on a predominantly meat based diet is over-simplistic and is in disagreement with a broad spectrum of evidence. Matesz demonstrates this by examining dozens of factors that cast doubt on the hypothesis that Paleolithic humans were the successful hunters that these proponents have made them out to be. For example, Matesz points out the relatively low hunting success rate and low energy return from hunting by modern African hunter-gatherers, casting doubt on whether Paleolithic humans who used more primitive weapons would have had a greater rate of success. Another important point raised is the known high rate of dehydration and hyperthermia among modern day athletes running long distances in warm climates despite being supplied with water throughout their races, suggesting that Paleolithic humans living in warm African climates who had fewer reliable sources of water would have unlikely relied on persistence hunting to provide any significant portion of their diet. 

In this book, Matesz also examines the natural occurring pathogens found in animal foods, demonstrating that these are found in similar quantities in both intensively farmed livestock and wild game, and provides a significant amount of evidence for their role in human disease. This book is an essential read for anyone interested in evolutionary nutrition, and highly recommended for anyone interested in health in general.

Don Matesz has studied the topic of evolutionary nutrition for the best part of two decades, and his extensive knowledge on this topic allowed him to be selected as a presenter for the first ever Ancestral Health Conference. Read about Matesz's fascinating decision to return to a plant-based diet after 14 years of following a Paleo diet, and his struggle with ill-health caused by this former diet in his blog post Farewell to Paleo.

Click here for the paperback copy and here for the digital copy. A sample of the book can be viewed on Amazon.

Other recommended reading by Don Matesz

Response to The Miracle Cure for Losing Weight

Phytates: Antinutrients or Essential Nutrients?

Grass-Fed Animal Products Prevent Obesity and Cardiovascular Disease?

Iron, Oxidation, Inflammation, and Aging

Wheat Belly: Fat or Flat

Wheat Again

High saturated fat diet reduces the prevalence of heart disease by 77%

This study was published in the Journal of the Indian Medical Association 1997 Mar;95(3):67-9, 83

 

Study title and authors:

Association of dietary ghee intake with coronary heart disease and risk factor prevalence in rural males.

Gupta R, Prakash H.

Department of Medicine, Monilek Hospital and Research Centre, Jawahar Nagar, Jaipur.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9212571

The aim of the study was to determine the association between intake of dietary fat, specifically Indian ghee, and prevalence of coronary heart disease. (Ghee is similar to butter, basically both are made from the fats of whole milk, both are usually 80% milk fat or greater in terms of their composition, and about two-thirds of that fat is saturated fat). The study included 1,982 men aged 20 years and more. The men were classified into two groups;
(i) Group one: Consumption of over 1 kg of ghee a month (high ghee consumption).
(ii) Group two: Consumption of less than 1 kg of ghee a month (low ghee consumption).

The study found:
(a) The high ghee group consumed significantly more saturated fat compared to the low ghee group.
(b) The high ghee group had a 77% reduced prevalence of heart disease compared to the low ghee group.





Tips to have a slim and healthy stomach

Are you comfortable with the size and girth of your belly (abdomen)? Do you feel more fat than a year ago? Many men and women who want to have a lean belly and healthy, so it can look nice and comfortable. Indeed, having a slim belly is the dream of every person, and your dreams can come true with a few simple tips.

It is true that with increasing waist size with age makes us less confident. Doing sports activities and exercise is a solution to dislodge fat deposits in the abdominal area, but you should choose the type and proper exercise techniques and in accordance with the condition of the body or type of exercise that makes you happy. You also need to have the time to exercise alone or with friends and family.

 

                                 Slim and healthy belly. Image: womenshealthmag.com

If you want the focus to form a flat stomach and slender, then you could be some follow the tips below:

1. Begin by burning fat

Prior to forming exercise abdominal muscles, start with cardio exercise, such as brisk walking, jogging, and swimming. Effective cardio exercise improves the body's metabolism so that calories and burn fat faster. Wasted if you directly exercise belly muscles because the muscles forming the flab hiding under. Perform cardio exercise is fairly easy three or four times a week with a duration of about 30 minutes.

2. Continue to build muscle in your belly.

When the belly fat has shrunk characterized by a reduced waist size, you can begin to train your abdominal muscles. Besides sit ups, you can do yoga and Pilates movements that form the focus of the lower and upper belly muscles. Perform this exercise 3 or 4 times a week.

3. Do exercises with interval

 

Exercise to create a healthy stomach. Image: asianetindia.com

To obtain optimum results while reducing the risk of injury, do the above exercise intensity with intervals. Start by heating, proceed at high speed, and end with low speed. For example, when doing jogging, pleae start with a slow movement for five minutes to warm up. Then jog for ten to fifteen minutes with increasing speed. Then, do a quick run for two minutes. After that, reduce speed to a jog for five minutes back.

Before and after the exercise, make sure you consume enough water to avoid dehydration. Better results will be obtained if you apply a good diet. Adjust your diet and avoid foods that contain calories, salt, sugar and high-fiber foods and multiply.

Belly dance or yoga

If you have courage, you can also follow the activities of belly dance in my spare time, certainly very enjoyable. Many places or belly dance club whose purpose is to health or physical fitness, is certainly very suitable for women, especially if you want to get health , fitness and a sense of happiness because you dance accompanied by music with a beat that will make your body sway.

 

Yoga in Bali.Image: lembahspa.com

You can also practice yoga in Bali while vacation on this beautiful island. Yoga is a unique sport derived from ancient Indian culture. Many yoga movements that can help you to have a slim body and belly and healthy, and besides you will be taught meditation, so you get the inspiration to focus (konsestrasi). So, quickly find a yoga center in your city or practice yoga in Bali, then you open a yoga class in your town after returning from Bali.

 Slim stomach is a positive sign for the beginning of a healthier life. If you can manage your diet, lifestyle and exercise with proper portions, then you are guaranteed a fit and healthy life. If you live a healthy lifestyle, then you are not susceptible to certain diseases such as heart disease, obesity, diabetes, cancer and other dangerous diseases .

 Make sure you also enjoy a social life by the flurry you as an employee , entrepreneur or an artist , entertainer or other professions .

Most of the article is cited from www.fitday.com and other realiable sources.

Gluten Free Baking

Gingerbread Cookies

Maybe it’s just the time of the year (the Holidays!) but I’ve gotten into several discussions about baking lately. It’s no secret that I’m gluten free and people are often shocked that what I offer doesn’t wind up tasting like a door-stop. Part of what works for me is using good ingredients and making things fresh. I also do a crazy amount of research and am always trying out new things. In an effort to share what I’ve learned, particularly what works and what doesn’t as well as where to get specialty ingredients, I’m putting together this post for reference.

One of the biggest obstacles people face when going gluten-free is getting used to new ingredients and their often higher prices. They are also sometimes harder to find. However, once you get the hang of it, baking is just as easy (or difficult) as it always has been.

Mint Milanos

A note about the expense: going gluten free is like any other kind of dietary change. It’s very easy to get caught up in the one-to-one replacements and wind up with an even less nutrient dense (and more expensive) diet. It’s important to note that most wheat products like bread, pasta, etc. are all fortified with vitamins and minerals – this minimum dosage is just enough to keep us from severe diseases of deficiency, but are in no way the optimal way to get these nutrients. That being said, switching from wheat-based processed food to gluten free processed food, which is not usually fortified, can lead to disaster. If, instead, you choose to switch the base of your diet away from grains in general in favor of fruits, vegetables, and high quality proteins and fats, you’ll be significantly improving your overall nutrient intake. This way of eating is also much cheaper than buying all the gluten free packaged food available these days.

Snickerdoodles

All of this is to say that baking is not the answer to changing your diet and not noticing a difference. There should be a difference. However, that doesn’t mean that you have to say goodbye to age old traditions like baking cookies on Christmas. There is just something lovely about making and sharing yummy treats with friends and family.

Since this particular brand of oven-baked joy is my cup of tea, I’d like to share my go-to ingredients and favorite recipes (found for free online!) I buy quite a bit online, mostly on Amazon, but some things can be bought in stores. I will include affiliate links where applicable, but also mention when you can probably get items locally.

Ingredients

Almond Flour
This is my preferred brand for a fine, light texture perfect for cookies and cakes.
Almond Meal
I buy this at my local Trader Joes and it includes the almond skins and is very course – cookies baked with this come out more like oatmeal cookies than regular chocolate chip. It’s also good for making buns or “bread” for a more whole grain texture.
Coconut Flour
This can also be found at my local Wegmans, Whole Foods, etc. I’m not as picky about brand with this stuff. I haven’t tried one that didn’t work as of yet. 
Grade B Maple Syrup
This has to be my secret weapon ingredient. Using this recreates the right flavor profile for chocolate chip cookies, which traditionally would use white and brown sugar. I buy it at Trader Joes and find the Grade B is way better than the thinner, less rich Grade A.
Coconut Oil
This can also be bought in most stores and is great for replacing butter, if you are very dairy intolerant. It works surprisingly well.
Palm Shortening aka Vegan Shortening
Somehow this isn’t a trans-fat nightmare and is considered a safe alternative. I don’t use it much, but have on occasion when you need a completely neutral flavor. You can also use this as a sub for things like butter or lard.
Swerve Confectioner’s
This is a low carb product that I use in icings and as the sweetener in homemade ice cream (it keeps it from getting rock hard). I use this powdered version in all applications, sometimes cutting the suggested amount (the granular version doesn’t taste as sweet to me and I get more bang for the buck with this).
Stevia
This brand is great in my coffee and I can sometimes get away with using a little bit in place of caloric sweeteners but doesn’t generally work that well in baked goods all by itself. You only need the tiniest bit of this – I use the undiluted version so it doesn’t measure like sugar at all. I prefer not to pay for the bulking agents.

Recipes

Choc Chip Macaroons

I am an avid collector of online recipes and you can follow me on Pinterest, if you want to keep up to date with stuff I’m trying. However, I think it’s important to start with the tried and true, especially when you are just starting to buy new ingredients. There is nothing worse than throwing out a whole batch of something that just didn’t work. It’s also important to follow the instructions carefully – the ingredients and method are what the recipe writer used and found to work. Changing it up is fun, but can result in flops. I recommend finding something that appeals to you, you have or can get ALL the required ingredients, and then follow it exactly the first time. Not every suggestion is going to meet that set of criteria, so I say skip the ones that aren’t a perfect match for your needs and abilities and just try something you can do as described. I cannot stress this enough – you cannot determine if a recipe works unless you actually follow it! That being said, I DO sometimes tweak things (I’ve been at this for some time) and I will note things that I’ve tried successfully along with the links, in case those alterations appeal to you, too. I mostly just want you to have a good experience out of the gate!

Chocolate Chip Cookies

I should also mention that gluten free baking IS different from its wheat-laden, more ubiquitous pastry-cousins. You cannot simply swap out the regular flour in a beloved recipe with a gluten free alternative and get the same result. When starting out, choose a recipe already developed and tested by someone else before trying to adapt old favorites. There is a learning curve and it takes a bit of experience to get a feel for how different flours behave.

All the recipes are Paleo-friendly, but not necessarily Low Carb (LC). I’ve noted the ones that use non-caloric sweeteners as LC, in case you want to especially use those to avoid as many carbs as possible or avoid them due to the questionable ingredients. For me, I’ve determined that Swerve and Stevia are within my comfort zone of safety, but I do not use or advocate the use of aspartame, Splenda, or other more widely available artificial sweeteners. I also avoid Truvia, which is neither True, nor Stevia. And, it tastes bad. BAD.

On to the links!!!!

The Wonder Bun

My version of the Wonder Bun
I don't eat a lot of bread-like things anymore. They simply aren't worth the time or energy, most of the time. But when I just need something, this does the trick! I use these mostly for open faced melted cheese to go with Tomato Soup and as croutons in French Onion Soup. I don't usually bother for burgers anymore, but it works well for those, too.
The Food Lovers
Chocolate Chip Cookies
I often use melted butter in place of the coconut oil (both work well!) and sometimes swap white chocolate chips and macadamia nuts for the chocolate chips. If you use chocolate chips, any brand will work. They just list the allergy-friendly type for sensitive folks. The Enjoy Life ones are awesome, just a bit pricier, if that’s not a concern for you.
Pumpkin Cookies
These are a huge hit every fall and have the added benefit of being vegan - everybody can enjoy them!
Gingerbread Men or their Updated Version
I’ve made the original version as instructed with cookie cutters, but also made them without rolling them out, using my cookie-disher, and smooshing them down before baking. I make royal icing either with organic powdered sugar or powdered Swerve. I either pipe it on all fancy-like when using the cookie cutters or just slather it on when doing the regular cookies. Both ways taste incredible. I haven't tried their updated version, but I'm sure that's wonderful, too. Maybe better since they revised it? Hard to imagine since I LOVE the original.

Sticky Bun Cake

Comfy Belly
Cinnamon Bun Muffins (almond flour)
Cinnamon Bun Muffins (coconut flour)
Sticky Bun Cake (my adapted version of the above) (LC)
I make some version of the above three recipes quite often. So easy and delicious!
The Paleo Parents
Chocolate Chip Macaroons
The salty-sweet combo of these is off the charts good. If you use dairy free chocolate chips, these are completely vegan (and autoimmune Paleo compatible without the chips).
The Urban Poser
Snickerdoodles
These are incredible. That is all.
All Day I Dream About Food

Cinnamon Rolls

Nutella Loaf (LC)
This has to be hands-down the best completely low carb cake I've ever made. It tastes a lot how I remember those marble poundcakes at Starbucks.
Pumpkin Cheesecake Muffins (LC)
Also Starbucks-inspired. Hmm...
Maria Emmerich
Cinnamon Rolls (LC)
This recipe uses a somewhat controversial ingredient called Psyllium Husk Powder. Please read this post about its safety – this is why I use it. It makes gluten free baked goods have the right doughy texture for things like this recipe. Just don’t buy a huge thing of it, like I did! You need very little per recipe. I also generally just use royal icing made with Swerve on these, too (like the gingerbread cookies). This Brown Butter Icing recipe is also amazing, though.
My Mint Milano Creations
This recreation went amazingly well and hit on some deep childhood memories. The originals were always my favorite cookies and I could easily eat a whole box of them all at once. Making them from scratch with better ingredients staves off the urge to binge on them.

There are so many great recipes out there but these are my favorites that I go back to over and over. I hope this helps you get started and have some success right away. I would also recommend browsing the websites I linked to above for more recipes – they are generally trusted sites with great content. For more recipe ideas, follow me on Pinterest!

Food Reward Friday

This week's lucky "winner"... peanut M + M's!!!

Read more »

Paleo Sweets and Treats Book Review

Today, I'm over at the Paleo Parents' site, reviewing a new cookbook all about treats: Paleo Sweets and Treats. I had fun with this one, folks :)

I was a bit hesitant to pick this book up due to my uncertain relationship with treats these days. I’ve been struggling to define their place in my diet. Should I get rid of anything resembling the old standbys that got me to such an unhealthy place? Only indulge on special occasions outside the house? Or would it be better to incorporate some special foods that I make myself and have control over? It is a quandary many Paleo enthusiasts address at some point. For the sake of this review, I dove in with option #3: use this very credible source to guide me in my attempts to figure out what works best for me... (Continue reading at The Paleo Parents).

Long term statin use increases the risk of basal cell carcinoma by 30%

This study was published in the Journal of the American Academy of Dermatology 2009 Jul;61(1):66-72

Study title and authors:
Statin use and risk of basal cell carcinoma.

Asgari MM, Tang J, Epstein EH Jr, Chren MM, Warton EM, Quesenberry CP Jr, Go AS, Friedman GD.
Division of Research, Kaiser Permanente Northern California, 2000 Broadway, Oakland, CA 94612, USA. maryam.m.asgari@kp.org

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19464071

The objective of the study was to examine the association between statin use and basal cell carcinoma risk. (Basal cell carcinoma is known as non-melanoma skin cancer. Non-melanoma skin cancer refers to a group of cancers that slowly develop in the upper layers of the skin). The study included 12,123 patients, average age 64 years, who had been diagnosed with basal cell carcinoma. They were followed for an average of 4.25 years and 6,381 patients developed a subsequent basal cell carcinoma during follow-up.

The study found:
(a) Those that used statins had a 2% increased risk of subsequent basal cell carcinoma compared to those that did not use statins.
(b) Those that used statins for five years or more had a 30% increased risk of subsequent basal cell carcinoma compared to those that did not use statins.
(c) Those that used other cholesterol lowering drugs (such as gemfibrozil, niacin, cholestyramine, colestipol,  niacinamide and fenofibrate) had a 10% increased risk of subsequent basal cell carcinoma compared to nonusers.

Sticky Bun Cake

I have been in love with these Cinnamon Bun Muffins since the day I discovered them a couple years ago. I have made them countless times to rave reviews. Over time, I've tweaked the recipe several different ways but often following mostly as-is, using maple syrup and no nuts to make a straight-up cinnamon bun taste sensation. Lately, since I'm doing my Keto experiment, I have been playing around with using only just enough caloric sweetener to get the flavor profile, while filling out the sweetness with either Swerve or Stevia. Cute man hates this but tolerates it in some recipes but not others. When making this one, he did not notice so score one for the home team! All in all, the fewer baked things I eat, the better for my fat loss goals, but I enjoy being able to live a little without completely blowing it.

As for the caloric sweeteners, after reading about the GAPS Diet, I'm doing my best to avoid maple syrup in favor of honey. It has to do with the former being a disaccharide made out of two bonded sugar molecules, which are harder to digest, thus making it further down the digestive process to then be food for the "bad" bacteria in our guts (aka nasty beasties). Honey is considered a monosaccharide, which digests more quickly and is bio-available to us as opposed to the nasty beasties. This doesn't make 100% sense to me, because doesn't honey have both fructose and glucose aka two different sugars? Maybe they're not bonded or something; I don't really know and can't seem to find a satisfactory explanation anywhere. So, if you understand, please explain it to me. I am missing my maple syrup like crazy!

Moving on... I knew honey tasted differently, but I'm finding that it's usually not the flavor profile I'm looking for. As a result,I started looking for things in which I would purposely use honey... When I looked at this recipe again, I realized I could use the honey option and add pecans for more of a sticky bun as opposed to cinnamon bun flavor. I also adjusted it to be a cake, not muffins and changed the liquid measurements to compensate for not using the full amount of honey. I normally don't reprint others' recipes unless there is a significant change. I think I've met that threshold here, but please visit the original recipe for more inspiration and to support the author's work. I've also reviewed her cookbook on the Paleo Parents' site.  

Here is how it shaped up for me:

Sticky Bun Cake

Makes 8 servings

For the Cake

1/2 cup of coconut flour

1/4 teaspoon of baking soda

1/4 teaspoon of sea salt

1/4 cup of Swerve (can use 1 teaspoon of Stevia)

4 eggs

3/4 cup canned coconut milk

For the Sticky Topping

2 tablespoons of melted unsalted butter (can use ghee or coconut oil)

4 tablespoons of honey

1 tablespoon of ground cinnamon

1/4 cup of chopped pecans

• Pre-heat oven to 350 degrees.
• Mix all the cake's dry ingredients together.
• Add the egg and coconut milk, mixing to combine.
• Pour into a greased baking pan (like from this set or an 8 inch round)
• For the topping, melt butter in a 2 cup glass measuring cup in the microwave or on the stove.
• Add remaining ingredients and stir.
• Pour over the cake batter and swirl the surface with a knife.
• Pop the cake into the oven and bake for 25 minutes or until a knife comes out cleanly when you poke it.
• Let cool a bit (if you can) and enjoy :)
• To store, you can leave it out, covered, at room temperature for a few days or put it in the fridge to extend it to a week (I hear, but never experienced it lasting that long!

Healthy Amelia

The association between margarine and allergies in young adults

This study was published in the Annals of Epidemiology 2005 Mar;15(3):207-13

Study title and authors:
Margarine consumption, asthma, and allergy in young adults: results of the German National Health Survey 1998.

Bolte G, Winkler G, Hölscher B, Thefeld W, Weiland SK, Heinrich J.
Department of Epidemiology, University of Ulm, Ulm, Germany. gabrielbolte@lgl.bayern.de

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15723766

This study of 7,124 adults examined whether frequent intake of margarine or butter is associated with allergy prevalence in adults.

The study found in young adults aged 18 to 29:
(a) Those who had a frequent intake of margarine had a 133% increased risk of currently having asthma compared to those who had a frequent intake of butter.
(b) Those who had a frequent intake of margarine had a 15% increased risk of having hay fever compared to those who had a frequent intake of butter.
(c) Those who had a frequent intake of margarine had a 17% increased risk of having atopic dermatitis (a type of eczema) compared to those who had a frequent intake of butter.

Does "Metabolically Healthy Obesity" Exist?

Obesity is strongly associated with metabolic alterations and negative health outcomes including diabetes, cardiovascular disease, and some types of cancer (1, 2, 3, 4).  Excess body fat is one of the primary causes of preventable health problems and mortality in the United States and many other affluent nations, ranking in importance with cigarette smoking and physical inactivity.  Obesity is thought to contribute to disease via the metabolic disturbances it causes, including excess glucose and lipids in the circulation, dysregulated hormone activity including insulin and leptin, and inflammatory effects.  This immediately raises two questions:

1. Does metabolically healthy obesity exist?
2. If so, are metabolically healthy obese people at an elevated risk of disease and death?

Does metabolically healthy obesity exist?

Read more »

Loving Leftovers

I know I've mentioned this a bunch of times already, but I am really having fun with my Spiral Slicer. As a result, I've been noodling up a bunch of zucchini each week and then mixing and matching them with Italian, Asian, and other miscellaneous types of sauces with various veggies and proteins. I have yet to get bored! 

Between all the noodling and my other cooking exploits, my fridge has been quite stocked lately. I've taken to using these BPA-free, freezer-safe containers in addition to my regular Rubbermaid Set (although, if I were to buy these again now, I'd go with the glass version). I keep a little Sharpie and these awesome Post-it Label Pads in a drawer in the kitchen so I can easily mark the food and date on each container. This cuts way down on the mystery food phenomenon in which the food just sits there and I'm never sure if it's still good. There's something about these bright cheery labels identifying the contents that makes me actually eat pretty much everything before it goes bad. It takes just an extra few seconds to mark the container and it's working like a charm. 

At the risk of looking like a crazy person, here is a shot of my fridge from a little while ago. It's almost empty now, due to having gobbled these contents! 

Statins deplete levels of vitamin A, vitamin E and coenzyme Q10

This study was published in the Journal of the American Medical Association 2002 Feb 6;287

(5):598-605

 

Study title and authors:

Effects of diet and simvastatin on serum lipids, insulin, and antioxidants in hypercholesterolemic men: a randomized controlled trial.

Jula A, Marniemi J, Huupponen R, Virtanen A, Rastas M, Rönnemaa T.

Research and Development Centre of the Social Insurance Institution, Peltolantie 3, FIN-20720 Turku, Finland. antti.jula@kela.memonet.fi

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11829698

This study investigated the effects of statins on men with cholesterol levels of at least 232 mg/dL (6.0 mmol/L). The study included 120 men, aged 35 to 64 years, who were randomly allocated to a habitual diet, or dietary treatment group, and each of these groups was further randomised to receive simvastatin or placebo, each for 12 weeks.

The study found:
(a) The alpha-tocopherol (vitamin E) levels of men taking simvastatin decreased by 16.2%.
(b) The beta-carotene (a precursor of vitamin A) levels of men taking simvastatin decreased by 19.5%.
(c) The ubiquinol-10 (ubiquinol-10 is the active form of coenzyme Q10) levels of men taking simvastatin decreased by 22%.
(d) The insulin levels of men taking simvastatin increased by 13.2%. (High insulin levels are associated with high blood pressure, heart disease, diabetes, weight gain, cancer and polycystic ovarian syndrome).

High saturated fat consumption associated with a 36% reduced risk of pancreatic cancer

This study was published in the Annals of Epidemiology 2013 Sep;23(9):571-5

 

Study title and authors:

Dietary fat intake and risk of pancreatic cancer in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial.

Arem H, Mayne ST, Sampson J, Risch H, Stolzenberg-Solomon RZ.

Department of Chronic Disease Epidemiology, Yale University School of Public Health, New Haven, CT, USA. aremhe2@mail.nih.gov

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/23890797

This study investigated the association of dietary fat and the risk of pancreatic cancer. The study included 111,416 participants, aged 55 to 74 years, who were followed for 8.4 years.

The study found:
(a) Those who consumed the most dietary fat had a 30% reduced risk of pancreatic cancer compared to those who consumed the least dietary fat.
(b) Those who consumed the most saturated fat had a 36% reduced risk of pancreatic cancer compared to those who consumed the least saturated fat.

Tips and solution to prevent low blood pressure

Unfit body. Image: runneracademy.com

Many health articles discuss about high blood pressure (hypertension), as well as ordinary people talk more about the hypertension rather than low blood pressure (hypotension), but equally dangerous to our health.

Normal adult blood pressure is in the range of 120/90 mm / hg. While the elderly ranged from 130/90 - 140/90 mm / hg. It is said to lower blood pressure in the range -20/-10 mm / hg under its normal size. The measure applies to both adults and the elderly.

Blood pressure is influenced by the ability of blood vessels to pump blood to all parts of body.  And some diseases, such as beriberi and anemia, causing the blood vessels are not strong enough to perform its functions. The next result the supply of oxygen to the brain becomes not smooth or not normal.

Low blood pressure can be acute. If the condition is acute then it must be treated with care. People can be weak, shortness of breath, and even fainting. If less precise-handling is endangering patients. At this stage the patient should consume low blood pressure medications that can help restore blood pressure. The patient will usually be given infusions and given certain drugs that correspond to the current condition.

Low blood pressure symptoms. Image: tfahealth.com

While the chronic stage, i.e. when the symptoms had lasted for years, the best way to handle it is to find the main cause. Do not allow the completion of handling the factors triggering the occurrence of complications. Do not consider trivial symptoms. The lack of oxygen in body tissues can cause damage to the heart, liver and kidneys.

Actually every person may experience low blood pressure, regardless of age. But women are more likely to suffer from this problem. This is because women experience menstrual cycle and childbirth. Besides triggered by a disease, low blood pressure can also happen due to fatigue, lack of exercise and pregnancy. When the body's lack of movement, the blood vessels become weak, blood pumping power is also reduced. While during menstruation, blood is removed cannot be replaced immediately, as well as contain.

Decreased blood pressure is not caused by a particular disease can be overcome fairly easily. To overcome low blood pressure due to fatigue, most simple way is to consume plenty of water. Lack of fluids will keep the blood becomes thick. Exercise can help overcome low blood pressure. And low blood pressure due to some other cause, the blood booster supplements are also useful.

Here are tips to overcome low blood pressure:

If suddenly you have symptoms of low blood pressure, immediately sit down and rest a while. Find a place that is quite roomy making it easier for you to breathe. Drink warm water, it would be better if you drink a sweet tooth.
   1. Make a habit of eating a balanced nutritious diet. Too much junk food will make you deficient essential substances needed by the body.
   2. Avoid fatty foods. For diabetics (people with diabetes), adjust the amount of calories in the sugar content low.
   3. Increase consumption of vegetables. Vegetables contain iron that can help the formation of hemoglobin.
   4. Fruits and some types of traditional herbs are also well taken by people with low blood pressure.
   5. Exercise regularly, but do not overdo it. For ions replace lost body after exercise or other activity, drink a mixture of sugar water and salt.
   6. Drink two liters of mineral water per day. Adjust the activities undertaken. Compare the amount of water released by the body, either through sweat or urine.

If you feel sluggish, less fit, immediately to check your blood pressure, who knows you are exposed to low blood pressure. Perform immediate action so that you get fit and healthy, so you are free from the problem of low blood pressure. Do not underestimate the symptoms of stress may experience hypotension as well as the dangers of high blood pressure sufferers.

Meet your doctor immediately so that you receive the proper treatment or medication for you, so that you are healthy and happy life.