Men Should NOT drink this... Neither should women

When it comes to Clinical Studies things can be difficult.  A GOOD study involves a large number of participants over a LONG period of time.  Two such studies are the Nurses' Health Study (NHS) and the Health Professionals Follow-Up Study.

The Nurses' Health Study (NHS):
The original Nurses' Health Study started in 1976 and was set up to investigate risk factors for major chronic diseases in women.

Now in it's third generation, male nurses have been included along side the female participants and there are currently 275,000 participants.

The Health Professionals Follow-Up Study (HPFS):
The purpose of this study which began in 1986, is to evaluate a series of hypotheses about men's health relating nutritional factors to the incidence of serious illnesses such as cancer, heart disease, and other vascular diseases.  This study which only uses male participants was originally designed to compliment the NHS study.  In the beginning, 51,529 male health professionals were enlisted including dentists, pharmacists, optometrists, osteopaths, podiatrists, and veterinarians, of which 531 were African-Americans and 877 were Asian-Americans.

Both studies chose health professionals as it was believed they would be more motivated and committed to participating in a long-term project.  In both studies the participants received a survey every two years that asked about diseases and other health related topics such as physical activity, medications being taken and smoking.  Every 4 years the participants were asked detailed questions

about dietary habits.

Normally, clinical studies work backwards.  For example; a cancer trend is noticed and scientists try and work backwards in time from that point to find out why that trend has arisen.

These two long term, high participant studies have given us an insight into what happens to health over time, and is affected by different changes and fads in dietary habits.

For example; the addition of artificial sweeteners to our lives.  When something "new" is introduced it can be deemed "SAFE" for human consumption, but until a significant amount of time has passed, the truth is, scientists just don't know if it really is safe or not.

We know a lot more now about aspartame than we did 20 years ago.  Aspartame is the artificial sweetener that is every where... diet soda, chewing gum, lollipops and small packets that arrive with your coffee.  The number of people that are constantly ingesting aspartame in the hope of reducing their sugar intake is incalculable.  Diabetics, dieters or people with a sugar conscience...

Not to mention all the other times per day you add aspartame to your coffee, tea, etc...

A team of researchers analyzed data from these two studies from the last 22 years to see if aspartame had caused any changes to health.  This means a total of 2,278,369 person-year data, which found
a disturbing trend; just ONE dieta soda A DAY increases the risk of leukemia, non-hodgkin lymphoma and multiple myeloma.

But this new information goes even further to segment this risk into male and female:

1 can of diet soda per day leads to:

42% higher risk of leukemia in men and women
31% higher risk of non-hodgkin lymphoma in MEN
102% higher risk of multiple myeloma in MEN

Why men?

They don't know.  The original study authors only have a theory: "We hypothesized that the sex differences we observed may have been due to the recognized higher enzymatic activity of alcohol dehydrogenase type 1 (ADH) in men, which possibly induced higher conversion rates from methanol to the carcinogenic substrate formaldehyde." (American Journal of Clinical Nutrition in 2012 "Consumption of artificial sweetener and sugar -containing soda and risk of lymphoma and leukemia in men and women.")

So, what will you do now?  Will this help you quit your aspartame habit?

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

The fiber dilema...

First off, what is fiber?  Fiber is the parts of vegetables and fruits that cannot be digested.  It is essential for good digestion, helping the body to move food through the digestive tract, reducing serum cholesterol, and protecting against disease.  Fiber is also known as bulk or roughage.

Lots of people associate fiber with carbohydrates and to an extent they are.  However, fiber can be found in many different natural foods.

Lately news has arisen that carbohydrates not fat are causing the obesity epidemic.  And to some extent this is true.  Our diets have moved from natural whole foods, to refined foods lacking in fiber, and nutrients but high in fat (but not the good type), salt and sugar.

We have been taught to fear fat and love low fat products which are full of sugar and salt.

Some people have seen the light and removed sugar and refined carbs from their diets.  Low carb - high fat diets are highly criticized but they are actually a lot healthier than high carb - low fat diets.

Lots of people think that fat causes heart disease, but we KNOW that high carb diets cause metabolic syndrome, insulin resistance, heart disease and some cancers... mostly due to being over weight from eating too many refined carbs.

How does that happen?  How do we get fat from something our governments are telling us to make the base of our food pyramid?

When you eat carbs, they produce a spike in blood sugar which causes the pancreas to release insulin to lower the blood sugar levels.  To do this, the hormone insulin sends messages to the liver, muscles and fat cells to take up glucose from the blood, this is then used for energy.

Once the body has enough glucose to be used as energy, excess glucose is stored as glycogen in the muscles and liver (just in case you need to run for a bus).  Once the liver has stored as much glycogen as possible, any left over gets sent to the fat cells where it is stored as triglycerides - or in other words... FAT.

Refined carbs such as white bread, pasta, rice, flour, sugar, honey, agave and maple syrup, etc., cause sharp spikes in blood sugar levels and the insulin-fat storing process described above begins every time you eat refined carbs... think toast at breakfast, bread AND dessert at lunch, sandwiches, soup and bread for dinner... How many carbs do you eat on any given day?

However, a lot of this fat storing process is also down to the TYPE of carbs you are eating.  "Healthy" carbs do exist and it is all down to the amount of fiber they contain.  The higher the fiber the more "healthy" they are.  High fiber grains such as rye are broken down more slowly in the body and have less impact on blood sugar levels, hereby avoiding the dreaded spike and insulin response.

Rye, brown rice, oats, quinoa and Kamut, for example, are also naturally high in essential nutrients such as magnesium, iron, zinc, B vitamins, and manganese.  B vitamins and magnesium are essential for converting the food you eat into energy among other things.

However, restricting your carb intake is essential if you are trying to lose weight.  I recommend restricting grains to TWICE a week... that's TWO MEALS a week and HIGH fiber carbs.  For example rye toast at breakfast and a quinoa cobb salad for lunch on another day.

But fiber isn't only found in grains.  We all need fiber, so when you are thinking about what to eat make sure you have plenty of vegetables on your plate.  High fiber vegetables are:

Artichokes
Peas
Broccoli
Carrots (technically a carbohydrate as they are a root vegetable and higher in sugar)
Beets
Green leafy vegetables such as spinach, turnip greens, Swiss chard, etc

Also, high fiber fruits are:

Raspberries
Pear with the skin
Apple with the skin
Banana
Orange
Strawberries
Dried figs
Raisins

So remember, high fiber is good for you but choose wisely as you could be going high carb instead!

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Weight gain in the menopause...

Menopause... who needs it, right?  Believe me I could well do without it.

One of the many problems when we women reach that stage in life is weight gain.  Unexplained and unwanted weight gain.  You have just spent most of your life trying to understand and love your body and all of a sudden it's all out of control again.

Jeez... it's tough.

Unfortunately for women our hormones and fat cells are closely linked in a complex web which is responsible for metabolism, appetite, digestion, heat regulation and detoxification.  This web is extremely difficult to regulate and any destabilization results in symptoms such as food cravings, hot flushes and of course, weight gain.

We need to make sure this intricate web is working harmoniously so that it remains stable.  There are many links between hormones and fat but one critical link is the connection between insulin, metabolism and body fat.

The human body has three primary hormones: insulin, adrenaline and cortisol.  Adrenaline and cortisol are stress hormones and insulin, as you already know, regulates blood sugar levels.  Stress is one of the most damaging things our bodies have to cope with.  So, if on top of stress our diet is high in processed foods, carbs and sugars, then our bodies will become insulin resistant - a recipe for disaster.

Life is stressful, and if your body is out of sync with one primary hormone then it will have difficulty producing the necessary levels for secondary hormones such as estrogen and progesterone.  Most of

us eat way too many carbohydrates, sweet and processed foods and not enough healthy fats.  If you have too many sweet foods in your diet or if you are living off carbs in the hope of less fat in your diet meaning less weight... then your body will become insulin resistant or at the least insulin sensitive and this means you body will convert everything it can into fat.

Weight gain can often be associated with estrogen levels.  The fluctuation of this hormone during perimenopause and it's relation to other hormones such as progesterone that can cause problems in maintaining the body's balance.  Here's a fact... fat cells can produce estrogen.  So your hormone depleted body stores fat as a precaution in case it's estrogen levels get too low, it will use the excess fat as a source of estrogen.

If on top of all this you have other conditions such as bone loss, stress or your diet doesn't have enough healthy fats in it, then your body will be even more likely to store fat as a safe guard.

As our hormones fluctuate so does our mood.  Our patience flies out the window and we can sometimes feel as if the whole world is against us or we turn into a fire breathing dragon from one innocent "Hello"!  Our emotions are at a very sensitive level, and if you have been an emotional eater in the past then at this stage of life it could get even worse.

If you find you are craving for "naughty" foods that you would only eat occasionally before, you might want to stop yourself and think about why you want that piece of cake.  Are you really hungry?
Many women when they reach menopause find themselves living alone... their children are off doing their own thing or away at university.  Their husbands are at work all the time or maybe they are single.  Quite often women feel lonely and turn to food for comfort... trying to fill a hole inside.  Maybe it's time to reflect on what you do every day.  Do you like what you do?  Do you need to change your job?  Maybe it is time to do something you have always wanted to or even start a new hobby.  Think about what gives you more... pleasure from something you enjoy or extra pounds from too much cake?

On of the most important things in life is to embrace who you are and the stage your are in.  If you go into menopause hating it, then it will probably be a terrible experience.  Open your heart and mind to it, embrace it and yourself.  Take a long look at how much stress is in your life and how you can make changes that will reduce stress, make you happier and how you can improve your diet.

Kick out the high sugar, processed foods and carbs and embrace healthy fats such as olive oil, avocados, nuts and seeds.  Make small and achievable changes that give you happiness and satisfaction and work towards a goal.

Make YOU your priority.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Parsley, Sage, Rosemary and Thyme...

Very little importance is given to herbs, in fact most of the herbs we use are almost an afterthought to brighten up a dish.  But the truth is that many herbs have impressive health benefits which can help in a wide range of ailments.

Herbs are also a great way to add flavor without adding salt, so you might like to take a look at the herb section in your local supermarket.

Parsley:

10 sprigs of parsley contain just 4 calories, 0.3g of protein, 0.1g of fat, 0.6g of carbohydrate, 0.3g of fiber and 0.1g of sugar.  Those 10 sprigs also provide 205% of vitamin K needs per day and also provides 22% of vitamin C and 17% of vitamin A needs.

Health Benefits of Parsley:

1.  Cancer Prevention.  Parsley, as well as other plants, contain a flavonol called Myricetin which has been shown to have chemopreventive effects on skin cancer.  Most plants and vegetables that have high amounts of chlorophyll have shown to be effective at blocking the carcinogenic effects of heterocyclic amines, these are the carcinogenic compounds which are generated when food is grilled at high temperatures.

Apigenin is a naturally occurring chemical found in parsley, celery and other plants.  In a recent study carried out at the University of Missouri, the researchers found that apigenin decreases tumor size in an aggressive form of breast cancer.  The researchers  believe that this proves that apigenin is a promising non-toxic treatment for cancer in the future.

2.  Bone Health.  High risk of bone fracture has been associated with low levels of vitamin K.  Just 10 sprigs of parsley provides 205% of your vitamin K needs therefore improving bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium.

3.  Diabetes Prevention.  Myricetin has also been studied for its effectiveness in the prevention and treatment of diabetes.  Studies carried out in vitro and on animals have shown that myricetin may lower blood sugars as well as reducing insulin resistance and also provides anti-inflammatory and anti-hyperlipidemia effects.

Sage:

Sage is normally consumed in very small amounts and therefore does not provide significant amounts of protein, fat, carbohydrate, fiber or calories.  However, Sage does contain several anti-inflammatory and antioxidant compounds that are beneficial to human health.

Health Benefits of Sage:

1.  Posible treatment for Alzheimer's.  Sage was used in a study of patients with mild to moderate Alzheimer's Disease where the participants were given either sage extract of a placebo for 4 months.  Those given the sage extract showed an improvement in cognition as well as less agitation when compared to those in the placebo group.  Other studies have shown that sage can improve memory in young, healthy adults too.  It is also given to menopausal women to help with hot flushes.

2.  Regulating blood glucose and cholesterol levels.  Complimentary Theories in Medicine published a study where 40 patients with diabetes and hyperlipidemia were given sage leaf extract for a period of 3 months.  The trial found that after 3 months the participants had lower fasting glucose levels, HbA1c, total cholesterol, triglyceride and LDL levels, but high HDL levels.

Rosemary:

This herb is incredible any which way you look at it.  Rosemary is not just a tasty addition to your food but it is also a good source of iron, calcium and vitamin B6.  However, rosemary has been used to make perfume and has also been used to help alleviate muscle pain, improve memory, boost the immune and circulatory system and promote hair growth!

Health Benefits of Rosemary:

1.  Improves Digestion.  Indigestion in Europe is often treated with rosemary and it has been approved by Germany's Commission E for the treatment of dyspepsia.  Although, for the moment there are no scientific evidence to support this claim.

2.  Antioxidant and anti-inflammatory.  Rosemary is a rich source of antioxidant and anti-inflammatory compounds which are believed to boost the immune system and improve blood circulation.  Laboratory studies have shown rosemary to be a great source of antioxidants, which play a very important role in neutralizing free radicals.

3.  Brain protection.  Investigators have found that rosemary is good for your brain as it contains carnosic acid which fights off free radical damage to the brain.  Carnosic acid may also be able to protect the brain against beta amyloid-induced neurodegeneration in the hippocampus.

Researchers at the Kyoto University in Japan revealed that rosemary may significantly help prevent brain aging.

According to research published in Therapeutic Advances in Psychopharmacology, blood levels of a rosemary oil component correlate with improved cognitive performance.

4.  Cancer.  Oncology Reports published research  that concluded that "crude ethanolic rosemary extract (RO) has differential anti-proliferative effects on human leukemia and breast carcinoma cells."  In other words, rosemary may stop tumors spreading.

The Journal of Food Science also revealed that adding rosemary extract to ground beef reduces the formation of cancer-causing agents that can develop during the cooking process.

Bioscience, Biotechnology and Biochemistry published another study which concluded that rosemary may be an effective herbal anti-inflammatory and anti-tumor agent.

It is also believed that rosemary contains chemical compounds called diterpenoids that act as an analgesic to inflammation and pain, including the kind that affects patients suffering from cancer, tumors and other diseases.

Just a word of caution.  Rosemary can affect the activity of certain medications including;

• Anticoagulant drugs
• ACE inhibitors
• Diuretics
• Lithium

Thyme:

Thyme has a long and rich history.  In ancient Egypt it was used for embalming.  In ancient Greece it was used as incense in temples and it was often added to bathwater.  The Romans used thyme as a flavoring for cheese and alcoholic beverages.

Health Benefits of Thyme:

1.  Acne.  Scientists at Leeds Metropolitan University in UK found that thyme preparations may be more effective than acne prescription creams.  Having tested myrrh, marigold and thyme on Propionibacterium acnes which cause the formation of acne, thyme was by far the most effective.  They also found that thyme had a significantly greater antibacterial effect than standard concentrations of benzoyl peroxide which is the active ingredient used in the majority of anti-acne creams and washes.

2.  Cancer.  Thyme may have a protective effect against colon cancer according to scientists at the Universidade Nova de Lisboa in Portugal.

Celal Bayar University in Turkey carried out a study to determine what effect wild thyme might have on breast cancer activity.  They were focusing on the effects of wild thyme and apoptosis (cell death) and epigenetic events in breast cancer cells.  Their efforts were reported in the journal Nutrition and Cancer, and concluded that wild thyme induced cell death in breast cancer cells.

3.  Yeast Infection.  Candida albicans is a common cause of mouth and vaginal yeast infections.  Researchers at the University of Turin in Italy have reported in the journal Planta Medica that thyme essential oil significantly enhanced intracellular killing of C. albicans.  This is good to know as many people suffer from recurring bouts of yeast infections.

4.  Stabilizing cooking oils.  Many oils that we use in cooking become oxidated when heated leading to loss of quality, stability and safety and nutrition value.

Researchers at the Institute of Agricultural and Food Biotechnology in Warsaw, Poland have managed to determine  that thyme extract prolonged the stability of sunflower oil and that it may be a strong antioxidant for its stability.

Thyme has many other health benefits such as prevention against the tiger mosquito, lowering high blood pressure, and protection against food borne bacterial infections.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com