Happy Healthy Long Life

Dirty Laundry, Toys, Books, Shoes, & Baby Equipment Everywhere! That's What Makes Me Happy - Lessons from the Grant Study & David Brooks' "The Life Reports II"

 

Post-Thanksgiving Laundry Bliss?? 

 

 

 Dirty Laundry. 

Enjoy exactly where you are now--whatever your age or circumstances.  It's OK to be young--and it's OK to be old. 

And, if you're so lucky, enjoy the piles of dirty laundry gathering on the floor from the kids and grandkids and company when they come to visit & bring their messes!

-Dr. George Vaillant, the Grant Study's  lead investigator for the last 42 years-

If you received this post via email, click here to get to the web version with all the links.

By 2:30 pm on this post-Thanksgiving Sunday, the last of my kids had headed out the door for the long journey home.  Car travel with the same challenges of everyday life.  Constant rain.  Terrible traffic.  A fender bender.  Crying, wet, & hungry children.

And my husband & I leisurely started the "Great Post-Holiday Clean-Up".

Thanks to Dr. George Vaillant, I've completely reframed dirty laundry, toy-strewn floors, poopy diapers, 10 pairs of shoes at the doorway, and messy houses to mean, "Happiness, joy, family, and good times."     Really!

It's not often that I'm so deeply touched by (& actually remember) the lessons of a long-running sociological study--but the Grant Study is one that keeps echoing in my head.   The picture of piles of shoes at the door & the piles of laundry in the basement is what does it for me.  This past weekend was no exception.  

Back in May of 2009 I summarized Joshua Wolf Shenk's memorable Atlantic essay about the Grant Study in "What Makes Us Happy? Insights from Harvard's Grant Study - Joshua Wolf Shenk & Dr. George Vaillant Answer In The Atlantic".    I just reread it.  You should, too!

 

"Is there a formula--some mix of love, work, and psychological adaptation--for a good life?  For 72 years, researchers at Harvard have been examining this question, following 268 men who entered college in the late 1930s through war, career, marriage and divorce, parenthood and grandparenthood, and old age."

-Joshua Wolf Shenk, in "What Makes Us Happy?"  The Atlantic, June 2009-

 

If Only I Knew Then What I Know Now

 

Eleven Grant Study Lessons for Twenty-Somethings to Ninety-Somethings

 

1.  Age 25-35 is the toughest for virtually everyone.  It's scary stuff--what will I amount to?  But all you need is to give it time--things will work out!  It's not about keeping up with the Joneses or how much money you're making.  (H.L. I keep reminding my kids about this one!)

2.  Emotional crises, pain & deprivation are "analogous" to the involuntary grace by which an oyster, coping with an irritating grain of sand, creates a pearl.  Humans, too, when confronted with irritants, engage in unconscious but often creative behavior." 

3.  "Pessimists seemed to suffer physically in comparison with optimists--perhaps because they're less likely to connect with others or care for themselves."

4.  Relationships Rule!  "It is social aptitude, not intellectual brilliance or parental social class, that lead to successful aging."  Warm connections are necessary--and it doesn't have to be from mom or dad--it can be with siblings, uncles, friends, or mentors.

5.  Relationships at age 47 predicted late-life adjustment better than any other variable, except defenses.

6.  Good sibling relationships.  Getting along with your brothers & sisters is especially powerful:  93%  of the men who were thriving at age 65 had been close to a brother or sister when younger.

7.  Between ages 50-75 Life Improves.  Altruism & humor grow.  The negative unhealthy behaviors start to diminish.

8.  Gratitude and joy, over time, will yield better health and deeper connections--but in the short-term, they do put us at risk, because they expose us to rejection & heartbreak.

9.  What's the most important lesson that Vaillant (the lead investigator) has learned from the study?  "That the only thing that really matters in life are your relationships to other people."

10.  Happiness is about playing and working and loving.  And loving is the most important of them all.  Happiness is love.  Full stop.

11.  Enjoy exactly where you are now--whatever your age or circumstances.  It's OK to be young--and it's OK to be old. 

 

My Morning Coffee with the NYT's David Brooks:  The Life Reports II

 

I planned to write all about "Feeding the Family for Five Days--the Winners & Losers in the Thanksgiving Food Fest".    No worries, I haven't given up that plan.  I still want to share the recipes that we liked best--and give you a "heads-up" on what needed improvement.

But, then I read David Brooks' column , "The Life Reports II", this morning--and I was on to a more important tack than food.

Life Lessons from folks over seventy. 

Notice some of the similarities to the Grant Study.

 

David Brooks wrote:  "A few weeks ago, I asked people over 70 to send me “Life Reports” — essays about their own lives and what they’d done poorly and well.

They make for fascinating and addictive reading, and I’ve tried to extract a few general life lessons."

 

It's worth reading--but, honestly, I somehow expected more.  Absolutely, read the Life Report of B. Clewly Johnson!!   His top ten lessons are all winners in my book! 

Here are David Brooks' 10 nuggets of gold:

 

1.  Beware of rumination.   Steer clear of obsessively over-analyzing every emotion, relationship, slight,  setback, or disappointment.   Balanced thoughtful self-examination is a good thing.  Rumination is not.

The ruminating essayists "often did not lead the happiest or most fulfilling lives.  It’s not only that they were driven to introspection by bad events. Through self-obsession, they seemed to reinforce the very emotions, thoughts and habits they were trying to escape."  (H.L. Very similar to #3 of the Grant Study lessons.)

2.  Sometime Self-Deception is a good thing.   Think of it as optimism. "Many of the most impressive people, on the other hand, were strategic self-deceivers. When something bad was done to them, they forgot it, forgave it or were grateful for it. When it comes to self-narratives, honesty may not be the best policy."   (H.L. I'm a huge fan of looking for the silver-lining.  Notice how similar this is to #2 in the Grant Study lessons?)

3.  You can't control other people.   One of Brooks' essayists, "David Leshan made an observation that was echoed by many: 'It took me twenty years of my fifty-year marriage to discover how unwise it was to attempt to remake my wife. ... I learned also that neither could I remake my friends or students.'"   (H.L. Amen to David Leshan!)

4.  Lean toward risk.  "Many more seniors regret the risks they didn’t take than regret the ones they did."   (H.L. I readily admit it.  I'm risk-averse, but have to agree with this one.  I've almost always been rewarded when I've taken a risk. Like in this post from 3 1/2 years ago: Worried, Nervous, Anxious, Afraid? Remember - Courage Comes With Practice!)   "There's no doubt about it---Everything wonderful & memorable in my life has come when I pushed beyond my fears, covered my eyes, held my nose & took a leap.  Well, on second thought, maybe not everything.  A lot of good things have come because I'm sensible, not a risk-taker, and cautious.  It's all about balance.  Courage coupled with common-sense.)

 5.  Measure people by their growth rate, not by their talents.  Live your life with relentless self-expansion.  I like the sound of that!  According to Brooks, "the best essays were written by people who made steady progress each decade."   Who wants to reach their peak in high school or college?   (H.L. I'm hoping I'll reach my stride by age 75.)

6.  Be aware of the generational bias.  This one didn't surprise me much.  Most of Brooks' post-70-something essayists "had ambivalent attitudes toward their parents."  It really was a different generation.  "Many writers mentioned that given their own flaws, they are astounded that their kids turned out so well."  (H.L.  I agree with them--and many of my friends say the same about their kids.)

7. Work within institutions or crafts, not outside them.  "For a time, our culture celebrated the rebel and the outsider. The most miserable of my correspondents fit this mold. They were forever in revolt against the world and ended up sourly achieving little."

8.  It's too bad we have to make our most important decisions in our 20's, at the age when we're least qualified to do so.   (H.L. No way around this one.  In our 20's we often choose our career paths and our mates--decide where we'll live & whether or not to have children.  Crazy!  If only we knew then, what we know now--hindsight is 20-20.  It's the luck of the draw at age twenty--my advice is to seek counsel from people who are wise, happy, honest, self-aware, & successful--and I mean "successful" in the broadest sense of the word.)

9.  People get better at the art of living.  "By their 60s many contributors found their zone. Metaphysics is dead; very few of the writers hewed to a specific theology or had any definite conception of a divine order, though vague but uplifting spiritual experiences pepper their reflections."   (H.L. Exactly what we learned from the Grant Study.   Between ages 50-75 Life Improves.  Altruism & humor grow.  The negative unhealthy behaviors start to diminish.)

10.  Finding the balance between hard-earned realism, self-preservation, generosity, & being present for others in our life.  Brooks is disturbed by the contradictory philosophies many essayists wrote about.  "For example, we are told to live for others. But one savvy retiree writes, 'Don’t stay with people who, over time, grow apart from you. Move on. This means do what you think will make you feel okay — even if that makes others feel temporarily not okay.'”  Is that selfishness, Brooks wonders.  (H.L. I don't have a problem with these contradictions.  Common sense & balance in all things!  It's possible to hold 2 contradictory outlooks in your hand at the same time--and use them "as necessary".  Isn't this the same sage advice of Hillel?  If I am not for myself, who will be for me?  If I am not for others, what am I?  And if not now, when? )

 

I'd love to hear your feedback on both the Grant Study Lessons, and Brooks' Life Reports II.

Have any of them proven true in your life?  Or not.

Any guiding life lessons or rules you can share with us?

 

The Research Behind the "Gratitude Attitude" - It's Thanksgiving, TIme to Give It a Serious Try - It's a Win-Win for Everyone!

 

 

 

 

If you received this post via email, click here, to go to the web version with all the links.

The kids are all arriving this afternoon.

As I laid in bed this morning, I wasn't thinking about all the final preps I needed to do for Thanksgiving.  

I was thinking about all the things I'm thankful for.  Honestly, I couldn't stop.  There is just way too much to be grateful for.   From my absolutely wonderful husband, my family, my friends, my health, getting to know the Esselstyns & changing what I eat, my job, all the positive feedback I get from generous blog readers---to the view out my window, my public library, my warm bed, a toilet that flushes, running water, a car that works, the umbrella I found in my car yesterday when it was pouring...

The list just goes on & on.

And I promptly told my husband how grateful I was for him.  He squinted at me & said, "OK, what are you trying to get me to do, now?"     "Nothing--I mean it!!  I'm so grateful that you're in my life!" I said.

You see, two days ago I read John Tierney's article, "A Serving of Gratitude May Save the Day," in THE SCIENCE SECTION of the New York Times--yep, you heard that right.   An article on gratitude in the science section.  Huh?  What's up with that?

Tierney cites a number of reearch studies that conclude:  developing the habit of thankfulness is a sure-fire way to quell anxiety, neutralize anger & bitterness, increase happiness, eliminate depression, and help you to sleep better.

Who doesn't want more of that!

Yes, yes, I know.  This isn't new stuff.  We have Dr. Martin Seligman, of the University of Pennsylvania, to thank for getting the research on positive psychology rolling.  Thank you, Dr. Seligman!

 

Thanksgving--the Day to Begin the Gratitude Attitude

 

OK--I'm going to wrap this up quickly.  I still have to make the cranberry relish, roasted mushroom soup, & country meatless loaf!

Just read the whole article--it's pretty short--and besides, it's a fun read.  You need a break about now, anyway!

For me, the best part of the article was how "mood changing" it is to be thoughtful & generous to each other--with our words and actions.   Just telling someone that:  they look great, they did an awesome job--and you noticed it!, you appreciate what they did, you're grateful for their help, the time or the attention they gave to you, you value their opinions, you're so happy they're your friend, you love the card/email/article/whatever they sent you, or you're thankful they're a part of your life.   You get the picture.

I have two friends--in particular--who do this all the time.  They're generous with their praise, time, enthusiasm, compliments, hugs, & warmth.  They're my role models.  Both of them have had serious trials & difficulties in their lives.  But, yet, they're the happiest people I know.  And they make friends with everyone who touches their lives--from the grocery store clerk, to their hair stylist, to the janitors where they work.  

Amazing women.  Thank you both!

 

The Tierney Nugget I Love Most

 

Try it on your family.

No matter how dysfunctional your family, gratitude can still work, says Sonja Lyubomirsky of the University of California, Riverside.

“Do one small and unobtrusive thoughtful or generous thing for each member of your family on Thanksgiving,” she advises.

“Say thank you for every thoughtful or kind gesture. Express your admiration for someone’s skills or talents — wielding that kitchen knife so masterfully, for example. And truly listen, even when your grandfather is boring you again with the same World War II story.”

Don’t counterattack.

If you’re bracing for insults on Thursday, consider a recent experiment at the University of Kentucky. After turning in a piece of writing, some students received praise for it while others got a scathing evaluation: “This is one of the worst essays I’ve ever read!”

Then each student played a computer game against the person who’d done the evaluation. The winner of the game could administer a blast of white noise to the loser. Not surprisingly, the insulted essayists retaliated against their critics by subjecting them to especially loud blasts — much louder than the noise administered by the students who’d gotten positive evaluations.

But there was an exception to this trend among a subgroup of the students: the ones who had been instructed to write essays about things for which they were grateful. After that exercise in counting their blessings, they weren’t bothered by the nasty criticism — or at least they didn’t feel compelled to amp up the noise against their critics.

“Gratitude is more than just feeling good,” says Nathan DeWall, who led the study at Kentucky.

“It helps people become less aggressive by enhancing their empathy.

“It’s an equal-opportunity emotion. Anyone can experience it and benefit from it, even the most crotchety uncle at the Thanksgiving dinner table.”

Share the feeling. Why does gratitude do so much good? “More than other emotion, gratitude is the emotion of friendship,” Dr. McCullough says. “It is part of a psychological system that causes people to raise their estimates of how much value they hold in the eyes of another person.

Gratitude is what happens when someone does something that causes you to realize that you matter more to that person than you thought you did.”

 

And Finally - How Howard White Changed My Life

 

Last thing.  I promise.  This is a repeat of one of my favorite posts.   Howard White made I huge impression on me--and I want to pass it on--in case you've never seen this post--or have forgotten about it.

 

The Power of Hello - A Lesson from Howard White and His Mother

 

Originally posted on HHLL October 20, 2008

“I speak to everyone I see, no matter where I am. I've learned that speaking to people creates a pathway into their world, and it lets them come into mine.”

-Howard White, Vice President of Nike's Jordan Brand & "This I Believe" essay author-

I had never heard of Howard White or his mother before today.  When I read his NPR "This I Believe" essay I realized he learned something from his mom, that I learned from my sons.

In my younger, shyer, self-conscious, more insecure days I admit to not always saying, "Hello" to people I knew, let alone strangers.  Sometimes I was in too much of a hurry--or it felt too awkward to say hello to someone I didn't know well to start with, or hadn't seen in years.  Or I didn't want to have to answer a lot of questions. It was a nasty habit.  I even admit to occasionally pretending to be engrossed in a conversation with someone else, just so that I could avoid saying, "Hello"  to someone else.  Ick!!

But something switched in my brain over the years.  Here's a case where my kids taught me how to behave.  I noticed that as they got older they knew everyone--and they made an easy practice of talking to strangers.  They had no problem traveling by themselves to foreign countries and they met people wherever they went.

I decided I wanted to be like them.  And I decided to start with baby steps. (ignore the similarity to Bill Murray's "What about Bob?")  First I would say hello by name to all the service people I meet up with everyday.  Tina at the dry cleaners, Sid and Nancy at the gym, Marcy at the library, and Debby at the grocery store.

Then I decided it was time to introduce myself.  I knew their names.  They should know mine. I really started to enjoy life in the "up close and personal zone".  And I made it a rule to never miss an opportunity to say, "Hello".

From there I progressed to striking up conversations with people I saw everyday in passing at work, in the locker room, or in my exercise classes, but hadn't actually spoken to before.   All of sudden I knew about the lives, interests, and families of scores of people who I had never talked to before.

I was never a person "who made the first move."  Turns out, most people are that way, and someone has to "make the first move," or relationships don't happen.

A couple of people who I had mistakenly thought were sourpusses were nothing of the sort.  They were friendly interesting engaging people who just don't say "Hello" to people they don't know.  They were just like I was.

Today, I can't imagine greeting everyone with whom I make eye contact, at least with a smile. (well, within reason--I am sensible--after all)  Grocery lines, movie lines, restroom lines, ferry boats--all are opportunities to learn something new.

____________________________________________________________________________________________

Howard White says it a lot better than I can.  His original essay was read on NPR on August 14, 2008.

The Power of 'Hello'  by Howard White

I work at a company where there are about a gazillion employees. I can't say that I know them all by name, but I know my fair share of them. I think that almost all of them know me. I'd say that's the reason I've been able to go wherever it is I've made it to in this world. It's all based on one simple principle: I believe every single person deserves to be acknowledged, however small or simple the greeting.

When I was about 10 years old, I was walking down the street with my mother. She stopped to speak to Mr. Lee. I was busy trying to bulls-eye the "O" in the stop sign with a rock. I knew I could see Mr. Lee any old time around the neighborhood, so I didn't pay any attention to him.

After we passed Mr. Lee, my mother stopped me and said something that has stuck with me from that day until now. She said, "You let that be the last time you ever walk by somebody and not open up your mouth to speak, because even a dog can wag its tail when it passes you on the street."

That phrase sounds simple, but it's been a guidepost for me and the foundation of who I am.

When you write an essay like this, you look in the mirror and see who you are and what makes up your character. I realized mine was cemented that day when I was 10 years old. Even then, I started to see that when I spoke to someone, they spoke back. And that felt good.

It's not just something I believe in; it's become a way of life. I believe that every person deserves to feel someone acknowledge their presence, no matter how humble they may be or even how important.

At work, I always used to say hello to the founder of the company and ask him how our business was doing. But I was also speaking to the people in the cafe and the people that cleaned the buildings, and asked how their children were doing. I remembered after a few years of passing by the founder, I had the courage to ask him for a meeting. We had a great talk. At a certain point, I asked him how far he thought I could in go in his company. He said, "If you want to, you can get all the way to this seat."

I've become vice president, but that hasn't changed the way I approach people. I still follow my mother's advice. I speak to everyone I see, no matter where I am. I've learned that speaking to people creates a pathway into their world, and it lets them come into mine, too.

The day you speak to someone who has their head held down and when they lift it up and smile, you realize how powerful it is just to open your mouth and say, "Hello."

Postscript:

In March of 2010, this post received the following comment from a HHLL reader.

I work on the Nike HQ campus, and see Mr. White frequently in the cafeteria. I had no idea who he was, but I can tell you he really does practice this. He is always on the alert to say hello! BTW he also is a very snazzy dresser. A vivid and bright personality all the way around!

Posted by: Diane | March 20, 2010 at 07:51 PM

 

The Thanksgiving Corned Beef Sandwich - Family's Coming to Town - Stocking the House for Five Days of Thanksgiving Meals

 

Zingerman's Reuben Sandwich on Rye

 

The Lab Rat's Reuben Sandwich on Rye - Ignore My Amateur Photography Skills - The Taste Rocks!

 

 

"The only food that I can honestly say I miss the taste of--and I won't rule out eating in the future--is a hot corned beef sandwich.  There's no substitute for that one,"  my husband likes to say.

That is:  until  November 16, when he came up with a Reuben Sandwich that's  "even better than the real thing!"   No exaggeration!

-My Husband, the Lab Rat-

 

If you received this post via email, click here to get to the web version.

 

OK guys, I'm apologizing for yet another food post.

I've got a summary of Dr. Loren Fishman's interview on The People's Pharmacy to post--all about how yoga done the right way, can benefit arthritis, sciatica, back pain, osteoporosis, shoulder injuries and more.  I know, it sounds like exaggerated claims, but hear Fishman out!  Great interview.

Plus, posts on the latest on the connection between belly fat & cancer--really--excellent article!; the effect of antioxidants on vascular calcification; the good news about how regular exercise really can keep your muscle mass as you age (stave off old-age fraility); why drinking alcohol is risky for young women with a family history of breast cancer (nix on the  college/high school binge drinking!); and how heart healthy habits also reduce breast, prostate, lung, and colon cancer (two for one).

But, I'm in the mood to talk turkey--Thanksgiving day menus , not health research.  You'll have to wait until my guests leave next Sunday to hear the hard-core stuff!  Sorry.

 

What's Does a Corned Beef Sandwich Have to Do with Thanksgiving?

 

The Seitan Reuben: Seitan Brisket, Sauerkraut, Russian Dressing (no-fat), & a bit of Daiya Cheese on Sprouted Rye with Caraway

 

Well, when my kids come home for Thanksgiving someone always wants pastrami, corned beef, or a turkey Reuben sandwich.   It's a tradition.   And I don't have a problem buying some corned beef, pastrami, or roasting a turkey for my kids (they're all grown up)--if that's what they want to eat when they visit. I don't have to eat it. And of course, you all know that deli lunch meats are the worst possible kind of meat we can eat--lots of literature is out there to prove that fact!  Click here here here here and here, for starters.

 

The Lab Rat's Brilliant Seitan Reuben Discovery:

On Novemeber 16th, my husband decided to use some of my delectable homemade BBQ seitan brisket & try his hand at making the Seitan Reuben Sandwich in Robin Robertson's Vegan Planet--pg. 452.  He used real Jewish Rye Bread, sauerkraut, homemade Russian dressing (first he made a no-fat version of tofu mayo & added ketchup & pickle relish), and a small amount of Daiya mozzarella.  Then he grilled them on our non-stick ceramic grill pan, pressed them with a panini weight.   Gorgeous grill marks, loaded (and I mean, loaded) with flavor.  We were literally stunned at how OMG delicious these Reubens were.  No exaggeration!!

So, on Saturday I made a whole new batch of this delectable seitan bbq brisket so we would be able to make Reubens & Philly Sandwiches for our kids.  It's a bit of a pitchkey patchkey  (but it's easy) to make the brisket, but so worth it.   This recipe makes 4 pounds of delectable sliceable seitan, perfect for sandwiches.  And it freezes well.   But, you'll have to wait until after Thanksgiving for the recipe, and the how-to-photos.

No turkey on our Thankgsiving table. First time, ever.

Two weeks ago, I sent out an email to see what the gang wanted to eat on Thanksgiving--turkey or no-turkey.  Here's what they said:

 

Me:  Who wants turkey??  Time to start thinking about placing an order.   Starting to think about the menu.  Got a recipe for a roasted 3 mushroom bisque, and chocolate chip pumpkin bread pudding that are supposed to be fabulous.

Son #1:  I'm happy to go without turkey.  

Me: I'm totally fine with having one.  Why no turnkey?

Son #1:  I guess the amount of work to cook the bird and the amount of meat seems like too much.

Son #2:  Those dishes sound amazing! I could go either way, but certainly don't need turkey. God knows I eat enough turkey sandwiches ;)

Daughter-in-law:  I am also happy to go without Turkey! I don't feel like I would miss it.
See you soon!

 

So, it was decided.  No turkey for Thanksgiving.  

Yesterday, I finally sat down & figured out what I was going to make for Thanksgiving.

Then I figured out what meals I wanted to have on hand for Wednesday & Friday night dinner, lunches, and noshes. 

Here's what I came up with:

 

 

Wednesday Night Dinner

 

Chef AJ's Amazing Thai Noodles with Veggies  (click here)

Sweet Potato, Spinach & a Little Bit of Peanut Butter Soup (click here)

Have on Hand for Lunches and Noshes

 

Chocolate Chip Walnut No-Added Oil Zucchini Bread (click here)

Seitan Reuben Sandwich fixings--homemade BBQ seitan brisket with sauerkraut, homemade no-fat Russian dressing, a smidge of Daiya Mozzarella, all grilled on TJ's Sprouted Rye Bread with caraway seed.

Seitan Philly Sandwich fixings--homemade BBQ seitan brisket with Appetite for Reduction's Cool Cole Slaw, all grilled on TJ's Sprouted Rye Bread with caraway seed.

Instead of the low-fiber traditional Jewish Rye Bread, I picked up a loaf of Trader Joe's Sprouted Rye Bread with Caraway seeds.  Note:  it's the same as Alvarado Street Bakery Sprouted Rye Bread.  Rye bread without caraway seeds is not rye bread, in my opinion.  I tested it out for lunch today--and it's a pretty good stand-in, and a lot healthier than the real seeded Jewish rye bread.

Double-batch of Val's Curried Cauliflower with Sweet Potatoes, Garbanzo Beans, Spinach, & Peanut Butter Soup  (click here)

French Lentil Dip with Chipotle and Baked Lentil Chips (click here)

Assorted hummus

Larabars for the "little man".

Thanksgiving Dinner

   

The Washington Post's Triple Roasted Mushroom Soup, no-oil, no sour cream, vegetable broth instead of chicken broth  (click here)

Fat-Free Vegan's Thanksgiving Country Meatless Loaf with Mushroom Gravy (it's even gluten-free) topped with the Gluten-Free Diva's Maple Glaze. My friend Mary brought a "test-batch"  of this meatless loaf into work last week & it was, in a word, "Fabulous!"  We all wanted the recipe.  And the recipe makes a lot!  Delicious, dense, & a perfect texture.  The Diva's maple glaze will give it just the right added kick-in-the-pants.  (Click here for the meatless loaf & click here for the glaze)  BTW--my family LOVES the Gluten-Free Diva's Veggie loaf, that goes under her maple glaze!!!

Yukon Gold Mashed Potatoes - no recipe, just cut up unpeeled Yukon Gold's, boil til tender & drain.  Mash with a little nutritional yeast, a little salt, fresh ground pepper, & add in warmed-up soymilk in small amounts until perfectly creamy.  Careful, you don't won't those potatoes too thin--& there's no going back once that milk is added!

Roasted Brussels Sprouts, with browned shallots, a little maple syrup & toasted walnuts

Cranberry Orange Walnut relish

Whole Food's Chopped Kale Waldorf Salad with Honey Crisp Apples, Cranberries instead of raisins (click here)

Chloe Coscarelli's Chocolate Chip Pumpkin Bread Pudding - use "faux coconut milk, 1 cup unsweetened soymilk or soy creamer & 1 tsp of good quality coconut extract--and for the bread I'm using Ezekiel's Sprouted Cinnamon Raisin Bread. (click here)

 

Lab Rat's Birthday Cake

 

The Lab Rat always celebrates his birthday on Thanksgiving, or a day or two after.

The Chocolate Chip Pumpkin Bread Pudding may seriously get scrapped for this cake.  How many desserts do we need to eat over 4-5 days?  I'll check it out with the kids, and see what the consensus is.

Dr. Joel Fuhrman's Healthy Chocolate Cake.   Wendy, of HealthyGirl'sKitchen told me this cake is delicious & well worth the effort for a special occasion.  She advised me to divide the batter into 3- 8 inch cake pans & serve as a layer cake, because the recipe makes a ton of frosting.   "Just make sure that you bake it for less time and rotate the pans in your oven in the middle of baking because all ovens bake unevenly," Wendy advises.  Check out how gorgeous Wendy's cake turned out.  (Click here for the recipe)

Mum's the word about the birthday cake.  It's a surprise!

 

Friday Night Dinner

 

Leftovers!!!!

Saturday Night Dinner

 

Homemade pizzas with Sami's Flax & Millet crusts.  My freezer is overloaded with them right now, because of a shipping snafu!  Long story.  My friend Joyce & I split the shipping costs & regularly order Sami's excellent crusts. (click here)

Sunday Brunch

 

Sweet Potato, Onion, Pepper & "Italian" Sausage Hash (click here) 

 

And that's it so far, for me. 

So, what are you all serving for Thanksgiving?  And for the company that's hanging around through the weekend?   The Curious Healthy Librarian wants to know!

Using Medical Journals to Guide Your Cooking - Immune-Boosting Mushrooms and Inflammation-Fighting Vegetables - Three Favorites Recipes - Two Favorite Movies - Three Thanksgiving Dishes to Try

 

 

Big Vegan's Creamy Triple-Mushroom Fettucine - Is It an Immune Booster Shot?

 

If you received this post via email, click here to get to the web version--there are videos you won't see in your email.

My husband & I returned from a jam-packed wonderful Wellness Forum Weekend late on Sunday afternoon.  After 3 days of sitting, listening, and taking pages of notes I was glad to be home.  And I was so happy that we had a big pot of Sweet Potato Spinach Soup in the fridge for dinner.

Strange factoid:  Both of us are used to eating so much food at home, that we both lost weight on the  meals served in the hotel--in just 2 1/2 days.  I was disappointed that Chef Del wasn't able to prepare the meals, as he did last year.  He's an amazing chef.  This was a hotel's version of plant-based fare.

Biggest surprise:  I got to meet some HHLL readers who attended the conference and introduced themselves to me.  This was so much fun for me--delightful--and totally unexpected!  It was a pleasure to meet, talk, and compare notes with everyone.  I met readers from Florida, Ohio, Wisconsin, Pennsylvania, Idaho, California, and Connecticut.  Hope I'm not leaving anyone out.  Thank you so much for taking the time to introduce yourselves and stopping by to chat. I only regret that we couldn't talk longer.

Lots to report on what I learned at the conference.  But, you'll have to wait until later in the week.

The most practical "I can take-this-back-home-and-use-it"  information came from:

• Janice Stanger, PhD: "Ten Dangerous Nutrition Myths" - I thought I would know everything on this list--I was wrong!
  
• Janice Stanger, PhD:  "It's Toxic Out There: Seven Steps You Can Take Now to Protect Yourself and the Planet" - Except for BPA and teflon, I kind of turn a blind eye to the info on toxins--but Janice definitely opened my eyes.  Think air fresheners, pesticides, household cleaning products, cosmetics, shampoos, body lotion, hair dyes, scented candles, mercury, and more.
• Gene Baur:  "Farm Sanctuary: Changing Hearts and Minds About Animals and Food"  OK, I've got to admit, before hearing Gene, this was the talk I was least interested in.   But, Gene is  a compelling speaker who just laid out the facts & photos about what goes on in factory farming. Think Food, Inc.  Frankly, it's hard to ignore what he had to say--and he made some good arguments about the free-range & pastured livestock industry, as well.  It's not as idyllic & pastoral as I thought it was.  His bit about dairy cows was particularly disturbing, and all new information for me.
• Dr. Caldwell Esselstyn, Jr:  "Yes, You Can Prevent & Reverse Heart Disease"   OK, I've heard this talk at least 4 different times--in short, medium, long, & one-on-one versions.   But, it was still a research-packed talk that helps reinforce what I already know--and I still came away learning something new.
• Ann Esselstyn:  "How to Set Up a Kitchen to Prevent & Reverse Heart Disease" - More reinforcement to carefully read labels, add greens every chance I can, skip the desserts, and keep a lid on the nuts!  I hope I can have half as much energy as Ann does when I'm her age.  She's a testament to the plant-based diet.  And who do you think I saw at my early Monday morning yoga class?  You guessed it!

 

Thanksgiving is Around the Corner!  Let's Talk Recipes for the Holiday Weekend

 

Thanksgiving is fast approaching--and I just have to share three new recipes that have  knocked-my-socks-off since returning home on Sunday!  And it's only Tuesday!  You just might want to try them out on your guests over the long holiday weekend.

• Creamy Triple-Mushroom Fettucine--This just might be one of the best dishes my husband has ever made.  It's from Robin Asbell's Big Vegan.
• Sweet Potato, Spinach, Fire-Roasted Tomatoes, & (a little) Peanut Butter Soup  It's from Quick-Fix Vegan.
• French Lentil Dijon Chipotle Spread--It's a sandwich spread, it's a dip, it's easy & it's delicious. It's from Cynthia Lair's Feeding the Whole Family.  Recipes for Babies, Young Children & Their Families.

 

The Janice Stanger Research Connection to These Recipes

 

According to some of the research presented by Janice Stanger at the Wellness Forum's Fall Conference, each of these recipes brings a little something to the table when it comes to giving us an immune-boost.

• Two of the recipes contain mushrooms--the evidence for their immune-boost is mostly preclinical, in the test tube, culture dish or animal stage.  We'll have to wait a bit for the randomized-controlled human trials.  But, there's no harm in getting a head start, in case the preclinical studies pan out some day.  Mushrooms have been used medicinally in many traditional cultures for years.
• The soup recipe is filled with vegetables high in anti-oxidants, and they are cooked quickly, retaining their immune-boosting benefits. This is research you can take to the bank.

 

Janice Stanger's Myth-Buster #9 - Chicken Soup Is the Best Food If You Have a Cold, But It's Not Because of the Chicken!

 

Check out the title of the study Stanger shared with us.  It was published in 2000 in the prestigious respiratory medicine journal, Chest.  And then it was re-published in Chest's 75th year commemorative issue in 2009!  This article has been a long-time favorite.

Special Report:  Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro (in the test tube or culture dish). Rennard, BO, et al.  Chest  118(4):1150-1157, October, 2000.  Want to read it?  Here it is!

Here's the research behind what makes chicken soup good for the common cold:

Back in 2000, Barbara Rennard & her colleagues tested each component of a special recipe for Grandma's Chicken Soup.  One at a time they tested each ingredient of the soup to see which one had the strongest effect on inhibiting the immune response that's responsible for our miserable cold symptoms.

Which ingredient do you think had the most potent effect on inhibiting neutrophil migration?

• Chicken
• 3 Onions
• 1 large Sweet potato
• 3 Parsnips
• 2 Turnips
• 11-12 carrots
• 5-6 celery stalks
• 1 bunch of parsley
• Salt & pepper

Turns out, all the anti-inflammatory action of the soup came from its lightly cooked vegetables--not from the chicken.  The chicken broth had no benefit at all on inhibiting neutrophil chemotaxis.  Zippo.  That is...until the vegetables were added to it.

All the benefits of the broth on human immune cells came from the vegetables--and cooking them just 8 minutes was the optimal time--just until they were tender.

Take home message:  Don't overcook your vegetables!

 

"That some interaction takes place during the cooking seems likely as the soup acquires maximal inhibitory activity shortly after adding the first group of vegetables. 

While still active, inhibitory activity does decrease slightly during the later stages of the preparation.

The current study demonstrates a statistically significant inhibition of neutrophil chemotaxis by (vegetable) chicken soup in vitro.  This was not an "in vivo" (human) trial.

[Just to be perfectly clear]  The current study assessed a single measure of the inflammatory response, migration of neutrophils."

 

If you want an extra immune system boost--Dr. Stanger recommends you think about adding more mushrooms to your meals.

They've got more than 300 compounds that will increase the production of white blood cells and boost your immune system.  The #1 mushrooms for boosting immunity are: shiitake, maitake, & reishi, but, even white button mushrooms have recently been shown to have plenty of immune-boosting power.  Check out this article,  "The Effects of Mushrooms During Inflammation,"  BMC Immunol. 2009 Feb 20;10:12.  You can read it here.

So, here's the interesting way mushrooms work in the presence of disease--they seem to promote an appropriate immune response--inhibiting tumor growth or even destroying disease-causing microbes--but leaving healthy cells or beneficial bacteria alone.

Here's an example:

In a recent study of treatment for gingivitis (gum disease), researchers tested a mushroom extract against mouth bacteria.  Then they compared the results to what happens when a commonly used gingival mouthwash, chlorhexidine, is used.

The cholhexidine killed both the gingival-causing bacteria, as well as the benefiical bacteria in the mouth.

The mushrooms, on the other hand, had an appropriate immune response--and killed only the gingival-causing bacteria.

Read the full article here.  Ciric, L. et al "In Vitro Assessment of Shiitake Mushroom (Lentinula edodes) Extract for Its Antigingivitis Activity,"   J Biomed Biotechnol. 2011; 2011: 507908. 

As much as I'd like to believe that mushrooms can perform magic on humans, at this point in time, most of the immune-boosting mushroom research is being done in the test tube, the culture dish, or on animals.  I checked PubMed, The Natural Standard Database (the authority on integrative medicine , Sloan-Kettering's Integrative Medicine Database, & more). 

The results are positive, but we'll have to wait to see the randomized-controlled human trials, for the final word. Personally, I wouldn't be surprised if we see something positive--not as a cure--but as an immune-booster.  

As for me, I'm going to add mushrooms whenever I can--they taste great, and I'm betting they're health-promoting.

Looking for some other natural cold or flu-fighting tools to put in your arsenal?  Read this HHLL post from 11/09:

Advice From the Experts on How to Protect Yourself From Colds and Flu. How to Boost Your Immune System and Avoid Germs. What Foods and Supplements Will Help the Most?

And Now for the Recipes!

Immune-Boosting (Maybe In Vitro) Creamy Triple-Mushroom Fettucine (from Asbell's Big Vegan)

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

A big thank-you to MLB, a blog reader in Philly who recommended Robin Asbell's Big Vegan to me.  So far, everything I've made from it has been amazing.  And I only have 348 recipes to go.

We had this for dinner last night and I just couldn't believe how fabulous it was.  It's got a dense, rich, and creamy sauce with just a hint of wine & spice.  The seitan provides just the right texture & mouth feel--not to mention, it's a huge protein boost.

If you want to get fancy, sprinkle a teaspoon of toasted chopped walnuts on top. 

Get the recipe on one page here.

 

Nutrition facts are for 1/4 of the recipe that includes the walnuts.

Nutrition Facts Big Vegan Creamy Triple-Mushroom Fettucine wt Walnuts
Serving Size: 1 serving
Amount Per Serving
Calories	396
Total Fat	5.1g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	382mg
Carbohydrate	57.5g
Dietary Fiber	7.6g
Sugars	4.2g
Protein	26g
Alcohol	2.7g
Vitamin A 18% Vitamin C 19% Calcium    16% Iron 30%

 

 

 Sweet Potato, Spinach, Fire-Roasted Tomatoes & a Bit of Peanut Butter Soup

 

 

Sweet Potato, Spinach, Fire-Roasted Tomatoes and a Bit of Peanut Butter Soup

 

My husband picked out this recipe from Robin Robertson's Quick-Fix Vegan to try last Thursday night, when I worked late.

This one is definitely going to go on my Go To Quick-Dinner List.

It's got it all.  Speed.  All the nutrient-dense ingredients.  Lots of spice.  And it smells heavenly.

I brought some of our left-overs to work yesterday, and every one of the healthy librarians who tasted it gave it a huge thumbs up.  I promised them I'd post it today!

Robin Robertson says it serves 4.  Don't believe her.  We always eat huge portions, and we got at least 6 servings out of it!

Click here for the recipe on one page.

 

Nutrition Facts are for a heaping two-cup serving made with Better'n Peanut Butter & no crushed peanuts

 

Based on using Better'n Peanut Butter & no chopped nuts

Nutrition Facts Quick-Fix Vegan 2 cup serving Enlightened Sweet Potato Spinach Soup
Serving Size: 1 serving
Amount Per Serving
Calories	148
Total Fat	1.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	554mg
Carbohydrate	28.7g
Dietary Fiber	7.1g
Sugars	11.6g
Protein	6g
Vitamin A 159% Vitamin C 46% Calcium    15% Iron 17%

Cynthia Lair's Protein-Packed French Lentil Dijon Sandwich Spread/Dip with Chipotle

 

 

French Lentil Dijon Spead/Dip Ingredients

 

French Lentil Dijon Dip - OK It's Not Much to Look At - But It Really Tastes Delicious

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

My son & daughter-in-law's friend, natural foods chef Eli, of "Eat with Eli", brought over her favorite cookbook as a gift, to celebrate the arrival of their new baby girl in October.   Cynthia Lair's  Feeding the Whole Family.  Recipes for Babies, Young Children & Their Parents.  Sasquatch Books, 2008.

Cynthia is a cooking instructor at Bastyr University in Seattle and she has a quirky/funny cooking video website called:  Cookus Interruptus, How to Cook Fresh Local Whole Foods Despite Life's Interruptions. It's really a blast (with a title like that!)--and even though Cynthia doesn't cook exactly as I do--she's got some excellent cooking tips, techniques, information, & recipes on her site.  Check it out.

 

 

Now, back to the French Lentil Dijon recipe.

This recipe just jumped out at me when I leafed through Lair's cookbook.  It takes all of ten minutes to prepare--and it's star ingredient is French Lentils--one of the best beans out there.  High in taste, iron, protein, the amino acid lysine, and fiber.   This dip is loaded with flavor & keeps in the fridge for about a week.

I've served it as a dip, and a sandwich spread.  Add a little avocado, tomato, lettuce, sprouts, & roasted red pepper and it can't be beat for a fast nutritious lunch.   It's last minute pantry food.

I've since shared it with my kids, the healthy librarians at work, and some of my friends--and now with you.  But thank Cynthia Lair, not me.

Everyone seems to add their own special flair to it.  Mary, the librarian added the chipotle, and I'm now adding it to mine!  Snez added a green onion.

Warning:  You must use French Lentils.  Not brown. Not red.  Only French.  If you're lucky enough to live near a Trader Joe's, use their already steamed, long-shelf-life lentils that come in a light blue box.  You'll find them either in the produce or the meat & cheese refrigerated cases.   These are French, and they really speed up the prep time.

Last thing:  It really works best to make this in a processor, although a VitaMix will also work--it's just harder to clean out.

 

Get a copy of the recipe on one page here.  Note: When I made this on 11/22/11 I noticed I had forgotten a key ingredient--1 tablespoon of lower-sodium tamari (or soy sauce)--and I didn't mention that the pepper in the recipe was ONLY if you weren't using the chipolte.  Sorry, if I ruined anyone's recipe!  My recipe has now been corrected--and it tastes delicious!

 Nutrition info is based on three servings for the recipe

Nutrition Facts Healthy Librarian's French Lentil Dijon Sandwich Spread
Serving Size: 1 serving
Amount Per Serving
Calories	133
Total Fat	3.3g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	433mg
Carbohydrate	15.9g
Dietary Fiber	5.9g
Sugars	2.2g
Protein	7.4g
Vitamin A 0% Vitamin C 3% Calcium    2% Iron 14%

 

Movies for Grown-Ups - Two I've Recently Seen That I Can't Stop Thinking About

 

Take Shelter

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

In a Better World

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

These three were recommended by MLB in Philly.  She LOVES the mushroom soup, and the waldorf salad.  She hasn't tried the chocolate-pumpkin bread pudding, but the NYT's Tara Parker-Pope swears by it.

Roasted Triple Mushroom Soup--Nix on the olive oil and sour cream.  Use vegetable broth.

Chloe Coscarelli's Chocolate-Pumpkin Bread Pudding--I'll use faux coconut milk, not sure whether I'll use sugar or maple syrup.

Kale Waldorf Salad--Honey Crisp apples.

This Week's Round-Up: Book Club, Brunch, HGK's Plant-Strong Potluck, Fall Wellness Weekend, and Yoga for Back Pain

 

 

Healthy Girl's Kitchen Plant-Strong Potluck Extravaganza

 

Chef AJ was in Town & Cooking Up a Storm

 

Curried Caulifower, Chickpea, Sweet Potato Soup  (Who Made This Soup???)

 This Delectable Soup was a Crowd Pleaser--Here's the Recipe

Wish I Knew Who to Credit!  Mystery Solved.  It's Val the Librarian.

Bengali Curry of Cauliflower, Kidney Beans served on top of Chipotle Whipped Sweet Potatoes (My Contribution)  Recipe Here

 

Chef AJ's Thai Noodle Salad Deliciousness Loaded with Blanched Veggies

(Get the recipe here)

Jane Esselstyn's Tasty & Easy 4 Ingredient Barbecue Tempeh Pineapple Tacos 

 

Chef AJ's German Chocolate Cake 

 

Spicy Sweet Potato Italian "Sausage" Hash -  Served at Sunday Brunch (Get the recipe here)

 

It's Thursday morning--6:00 am.

I'll be leaving the house by 9:00 am and I won't get home until, maybe 9:30 pm.   Yup, I'm working late tonight.

But, before I leave home, I need to make breakfast, pack my lunch & dinner, & whip up a Green Smoothie.   (Here's what I packed: a green smoothie, a soy yogurt & berries, left-over Moroccan-Spiced Pumpkin Soup, Roasted Brussels Sprouts, & left-over Bengali Cauliflower Curry, of course)

And....before I leave home, I also need to tidy up the house a bit--and make sure the guest room is in "company order"--fresh sheets, enough blankets, blah, blah, blah.

On the way home from work I'll be picking up my friend Barb, who'll be sleeping over so we can high-tail it out of town before daybreak on Friday.   

So, where are we headed? 

We're off to Columbus, Ohio for the Fall Wellness Conference.  Remember? 

Dr. T. Colin Campbell, Dr. Ralph Moss, Dr. Caldwell Esselstyn, Ann Esselstyn, Dr. Janice Stanger, Chef AJ, & others will all be speaking---Friday through Sunday.  Six friends, and my husband will all be there.  And it get even better.  For once I don't have to pack lunch, or breakfast, or snacks, or anything.  Nada. There will be gourmet plant-based no-added-oil breakfasts, lunches, dinners, and snacks. Yay!

 

Thank You, Wendy of Healthy Girl's Kitchen!

 

Before I head out-of-town, I just want to give a BIG THANK-YOU to my friend, Wendy, of Healthy Girl's Kitchen, for hosting the best plant-based potluck you can imagine!  OMG!  The most intersting mix of guests, the most creative dishes, and I barely had a chance to scratch the surface of all the dishes atop her kitchen island.

Thank you Wendy.  Thank you Chef AJ.   You're the best.

 

What a Week It Has Been

 

1.  Saturday night was my turn to host the book club.  What is it now--twenty years?   All plant-based, no-oil  and delicious.   French Lentil Chipotle Dip, Oil/Egg Free Chocolate Chip Walnut Zucchini Bread, Moroccan-Spiced Pumpkin Soup, and I totally forgot to serve the Blood Orange & Raspberry Sorbert I had bought.  Oh, the book?  Unbroken, by Laura Hillenbrand.

2.  Sunday morning was a vegetarian brunch at Myra & Rick's with the Friday night dinner group.  A gorgeous blue-sky 65 degree day--and an extra hour to sleep in.  So much fun & another food extravaganza.  I'm totally loving my riff on a Robin Robertson recipe from Vegan Planet. A spicy, sweet potato & yam, onion, red pepper, Field Roast Italian 'Sausage" Hash.  Perfect for brunch. Cooks up in a jiffy with pre-roasted sweet potatoes--and this is a 100% man-pleasing dish.  Trust me on this.  Click here for the recipe.

3.  Tuesday night was Wendy's Plant-Strong Potluck with Chef AJ.  The best part?  I got to meet a number of local blog readers who I had never met before Tuesday--didn't even know they were reading my blog.   What a wonderful group of interesting warm people.   The craziest part--it turns out that at least 4 of them also work-out at the community gym I've gone to for over 30 years. Another reader I met is the manager of a local library, and another lives almost down the road from me. 

4.  Food-Photo-Texting.  Son #2, the single-not-much-of-a-cook-omnivore-lawyer sent me two-texts on Sunday with food photos.  What?  Now, that's a surprise.  Must be rubbing off on him.  Home-made steel-cut oats with berries for breakfast, and an awesome sandwich of baked tofu, avocado, tomato, & spinach on Ezekiel bread.

5.  And the newbie granddaughter?  She gained 2.5 pounds in one month---Woo hoo, miss cutie.

6.  I made my own seitan barbecued brisket (from scratch, I'll have you know) and it was out-of-this-world.  Think barbecued brisket sandwiches for lunch.  (pictures & recipe will follow in another post)

 

 

7.  I'm now on a mission to make my own Field Roast-style Italian, Apple Sage, & Chipotle Mexican Sausages--so I can enjoy "wheat meat" sausages without the oil that's added into the Field Roast.  Anyone want to join me in this experiment??

8.  Lots of exciting new medical research in the news this week.  I really need a separate post to give you all the details of each, but here are a few of my favorites.  News we can all really use!

• Yoga trumps traditional medical care for chronic & recurring lower back pain.  This article appeared in last week's Annals of Internal Medicine 2011;155:569-578 and I definitely took notice.  But this wasn't just any yoga.  This large, well-designed 12 month British study employed an Iyengar-style yoga that was practiced at multiple study sites, where students attended 12 weeks of yoga classes.  The movements are careful and slow.   Instructor's make sure that the students' positions are correct, and they teach safe postures & body alignment, along with relaxation.  But, gee whiz!  Why were the researchers surprised to find out that in order to keep back pain at bay--the students had to keep attending classes & practicing?  All the students received a book of detailed postures & routines for home study, as well as a relaxation CD.  Interested?  Here's the good news:   the book & the CD used in this study will be available for purchase around December, 2011.   Go to this website for all the details.   Go to this link for 2 short videos that explain the results of the study, and the specific yoga techniques that were used. [4]

Oops--I've run out of time!  More on the medical news....later.

 

Medical Research that piqued my interest this week:

 

1. Al Mheid I, Patel R, Murrow J, Morris A, Rahman A, Fike L, Kavtaradze N, Uphoff I, Hooper C, Tangpricha V, Alexander RW, Brigham K, Quyyumi AA. Vitamin D status is associated with arterial stiffness and vascular dysfunction in healthy humans. J Am Coll Cardiol. 2011 Jul 5;58(2):186-92.

2. Aronson WJ, Kobayashi N, Barnard RJ, Henning S, Huang M, Jardack PM, Liu B, Gray A, Wan J, Konijeti R, Freedland SJ, Castor B, Heber D, Elashoff D, Said J, Cohen P, Galet C. Phase II prospective randomized trial of a low-fat diet with fish oil supplementation in men undergoing radical prostatectomy. Cancer Prev Res (Phila). 2011 Oct 25

3. Heymach JV, Shackleford TJ, Tran HT, Yoo SY, Do KA, Wergin M, Saintigny P, Vollmer RT, Polascik TJ, Snyder DC, Ruffin MT,4th, Yan S, Dewhirst M, Kunnumakkara AB, Aggarwal BB, Demark-Wahnefried W. Effect of low-fat diets on plasma levels of NF-kappaB-regulated inflammatory cytokines and angiogenic factors in men with prostate cancer. Cancer Prev Res (Phila). 2011 Oct;4(10):1590-8.

4. Tilbrook HE, Cox H, Hewitt CE, Kang'ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga for chronic low back pain: A randomized trial. Ann Intern Med. 2011 Nov 1;155(9):569-78.

5. Zhu H, Guo D, Li K, Pedersen-White J, Stallmann-Jorgensen IS, Huang Y, Parikh S, Liu K, Dong Y. Increased telomerase activity and vitamin D supplementation in overweight African Americans. Int J Obes (Lond). 2011 Oct 11

 

 

 

 

 

 

 

 

 

 

Friday Night Dinner, a Movie, and Two Ounces of Red Wine - "Fat, Sick & Nearly Dead"

 

 

If you received this via email, click here to get to the web version, with videos & links.

Friday night.

I wanted to go to the "first-Friday" swing dance, plus lesson--at a nearby middle school.  A wildly popular seven man swing band from Pittsburgh was featured.

Didn't happen. 

Turns out it was my husband's week to usher at the 6:15 pm service at our synagogue.  He's not the kind of guy who would skip out.

So, while he was ushering, I got to work in the kitchen making my version of Pea's & Thank You's Jambalaya!

My friend Janet introduced me to this recipe a month ago.  Then my husband made it for our grandson, who gobbled down two helpings.  Now it was my turn to make it.  Click here for the recipe. 

My husband returned home at 8:00 and dinner was ready to go!

 

How About 2 Ounces of Wine Before Dinner?

 

 

He:  "Hey, why don't we just chill out, have a glass of wine, enjoy our dinner, and see if there's something to stream on Netflix."

Me:  "Great idea, but, just pour me only a 1/4 cup of wine."

He:  "What?  What's up with 1/4 cup of wine?"

Me:  "Straight from this week's issue of JAMA.  Big study.  Women who drank 3 or more glasses of wine a week increased their risk of breast cancer.

Yep! Even low to moderate amounts of alcohol isn't such a good idea for women.  But, the researchers say it might still be a good idea to have a little wine--because even just a little reduces heart disease risk.  Hey, it's all about weighing your own risks. Breast cancer or heart disease. 1/4 cup might help me with both."

He:  "But, what's up with the 1/4 cup?"

Me:  "Run the numbers.  3 5-ounce glasses of wine comes to 15 ounces a week--I figured it was better to have a little everyday--which comes to 1/4 cup a day--and I'd likely only have that 1/4 cup 3 or 4 times a week.  Besides, Tom, a retired physicist blog friend of mine who hates the taste of alcohol, has analyzed every study out there on the health benefits and risks of alcohol.  His conclusion:  2 ounces of wine a day for women was the sweet spot."

We really did have this conversation, believe or not!

 

Want to Know More About the JAMA Breast Cancer Alcohol Study? 

 

If you do not see the video on your screen click here

 

Source:  JAMA 2011 Nov. 2;306(17):1884-90.  Chen, WY, Rosner, B, Hankinson, SE, Colditz, GA, Willett, WC.  "Moderate alcohol consumption during adult life, drinking patterns, and breast cancer risk."

Bottom Line:  Women of all ages need to limit their alcohol consumption to 1-3 drinks a week, maximum.   Even low levels of alcohol consumption can increase the risk of breast cancer.  Beer, mixed drinks, straight up, wine--they're all the same when it comes to increasing the risk of breast cancer.

 

On to the Movie

 

Netflix was not going to cooperate.

Turns out we have the cheapest Netflix plan, and my husband had already used up our monthly allowance streaming "Hell on Wheels"  (a documentary about the Tour de France) while he lifted weight in the basement.

"Let's try Hulu,"  he said.

Real bad idea.  There is nothing on the freebie version of Hulu. 

Except, as he scrolled through the alphabet of loser movies that no one has ever heard of, I spotted something that sounded vaguely familiar, "Fat, Sick and Nearly Dead".  How's that for a cheerful Friday night flick?

Turns out, it wasn't what I thought it was.  It was a hundred times better.  We both thoroughly enjoyed this 2010 documentary that's won many awards at film festivals none of us has ever heard of.  Actually, we LOVED this movie!

It's funny.  It's inspirational & uplifting.  It's down-right sad & scary.  It has heart and really gets you involved in Joe's story. It's all about an "everyday overweight guy" just trying to turn his health around and inspire others along the way.

Am I the only person who has never heard of this movie??  Am I really late to the party?

Two big thumbs up!  And best of of all--it's free on Hulu--for the price of watching a few commercials.

You can watch the full movie, 1 hr. 37 mins. here on Hulu--just be sure to disable any adblockers & give it time to load. We streamed it on our TV.

Would I recommend Joe's diet kick-starter plan?  No.  But, it worked for him, and he did it safely, under the care of a physician.  And now he's eating healthy plant-based meals & exercising regularly.  

And just who was Joe's doc?   None other then Dr. Joel Fuhrman.

 

Meet Joe Cross--He's Young, Fat, Desperate, and Sick of Being Sick

 

Joe and Phil

 

If you don't see the video on your screen click here to go to the YouTube movie trailer.

 

Fat, Sick and Nearly Dead  (the extended trailer)

 

SYNOPSIS

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope.

In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

With doctors and conventional medicines unable to help long- term, Joe turns to the only option left, the body's ability to heal itself.

He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days.

Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle.

While talking to more than 500 Americans about food, health and longevity, it's at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well.

What emerges is nothing short of amazing – an inspiring tale of healing and human connection.

Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves.

 Click Here for the Full Film on Hulu

 

 Jamabalaya, Baby!!  So Easy!  So Delicious!

 

Jambalaya & Oven-Roasted Brussels Sprouts

 

 

Friday Night Dinner & a Movie Jambalaya

(adapted from a recipe in Peas and Thank You)

 

Servings: 4

Click here for a copy of the recipe on one page

 

Ingredients:

2-3 Field Roast Italian Sausages, thinly sliced  

1 large sweet onion, chopped

2 cloves of garlic, chopped

1 large red pepper, chopped

3 stalks of celery, chopped

1 14.5 ounce can fire-roasted chopped tomatoes in juice

1 cup low-sodium vegetable broth

1 teaspoon chopped oregano

1 teaspoon T.J.'s 21  Seasoning Salute (or other salt-free spice combo)

salt to taste (optional)

1/4 teaspoon pepper, optional or to taste  (if you like more heat, substitute red pepper flakes for the black pepper, to taste)

2 cups of already cooked brown rice  (I saved time with T.J. frozen brown rice pouches--ended up using 1 1/2 pouches)

1 1/2 tablespoons of tomato paste

 

Preparation:

1.  Prepare rice, whether microwaving the frozen rice, or cooking your rice.

2.  Saute the Field Roast sausages in a large non-stick skillet until they're browned, about 5 minutes.  Remove them to a plate for adding later.

3.  Add onions, celery, and red pepper and "steam" saute over medium heat.  Cover & let them soften for  5 minutes, checking halfway through to mix.  If it gets too dry, and starts to stick, add a little bit of broth or water to deglaze the pan.  

4.  Add the seasonings & garlic and cook for one minute. 

5.  Add the tomatoes with juice, the broth, and bring to a low boil.  Lower heat to a simmer, cover, and cook for 10 minutes.

6.  Add the browned "sausage", the pred-cooked rice and the tomato paste, mix well,  and continue to simmer for 10 more minutes.  Adjust seasonings.

 

It was a perfect Friday Night.

Dinner, Wine (1/4 cup), and a Surprise Hit of a Movie

Got any Dinner & a Movie Combos to Recommend for Our Next Friday Night at Home?

 

 

 

My New Fave Go-To Cookbook - Robin Robertson's Quick Fix Vegan - Fast, Foodie-Approved, Healthy, Creative Meals in 30 Minutes

 

My New Go-To Fave Cookbook--Quick-Fix Vegan, by Robin Robertson

 

"You don't have to be a full-time vegan to love this book.

Quick-Fix Vegan is packed with 150 fast and easy recipes for putting delcious, healthy food on the table in 30 minutes or less."  

This cookbook delivers! 

 

If you received this post via email, click here to get to the web version with all the links.

 

The Back Story

A year ago, a blog reader from Chicago--who also happens to be a dietitian--recommended I try, "Vegan Planet," by Robin Robertson.

 

"Don't worry about the oil or nuts in her recipes.  They are easily modified, without sacrificing flavor,"  she told me.

 

She was so right!  First I borrowed the book from the library, and then I bought my own copy. 

Robertson is an experienced master chef, with a genius for creating extraordinary everyday plant-based recipes.  The ingredients she uses are all easy to find (no running off to specialty markets)--and the results are gourmet taste sensations.  Click here & here for my Vegan Planet recipe posts.

 

Thank You Gael for Introducing Me to the Quick-Fix Vegan with Its Smoky Chipotle-Chocolate Chili

 

 

On October 26 I got an email from Gael in Vermont:

 

"here's a recipe I received yesterday from The Splendid Table radio show!
thought you'd like to check it out."

 

That recipe was for a Smoky Chipotle-Chocolate Chili that came from the just-published "Quick-Fix Vegan".  Who could resist the sound of that?

It was love at first bite. 

I checked out the other Quick-Fix Vegan recipes listed in the table of contents on Amazon, and ordered the book on the spot.  Actually, I ordered it from Barnes & Noble.  $11.48, no delivery charge.

The biggest problem now is deciding which one to try next. They all sound so good.

So far, I've made the Smoky Chipotle-Chocolate Chili, a delectable Moroccan-Spiced Pumpkin Soup, and the Seitan Gyros with Tzatziki Sauce.  I haven't had a gyro in years--and this one was fabulous, with the added plus that I didn't need to worry about what was in that mystery gyro meat roasting on a spit for hours--maybe days in some restaurant.

 

Take a look at some of these gourmet-sounding taste sensations.  Which one would you try next?

 

Coconut-Curry Chickpeas and Cauliflower

Ginger-Sesame Seitan with Spicy Basil Snow Peas

Spicy Smoked Portobello Tacos

Spicy Peanut-Hoisin Noodles with Tofu & Broccoli

Primavera-Style Coconut-Cashew Noodles

Creamy Greens Soup

Asian Noodle Soup with Bok Choy and Shiitakes

Chard and Red Lentil Soup

Chesapeake Chickpea Sandwiches

Indonesian Satay Sandwiches with Peanut Sauce

Vietnamese Tofu Wraps

Sicilian-Style Orzo Salad with Walnuts & Raisins

Moroccan-Spiced Couscous Tabbouleh

Tuscan Kale Lasagna

Jambalaya Bake

Sicilian Stuffed Shells

And that's just for starters.....

 

Enough with the Talk, Already--Bring on the Recipes

 

OK, sorry.  One more thing I have to say.

I brought the three recipes I made from Quick-Fix Vegan into work so the "Healthy Librarians" could sample them and give me a reality check.  Big thumbs up all around. 

Not only that.  Everyone who looked at Robertson's cookbook wanted a copy of it.  I'm telling you--this one's a winner.

They liked the out-of-the-ordinary recipes, the easy-to-find ingredients, and her simple easy directions.  Not to mention that Robertson promises they'll be table-ready in 30 minutes. 

Mary reserved a copy at the library.  Snez was ready to buy a copy on the spot.

In my opinion, this is one of those cookbooks you'll want to have in your permanent kitchen collection. You won't find these recipes on the web.

Oh--one more thing. 

Full disclosure: Quick-Fix Vegan does use small amounts of oil, nuts, & coconut milk.  But, no worries These recipes are easy to adapt by cutting out the oil for sauteeing, subbing PB2 for peanut butter, or using my low-fat coconut milk "fix". 

 

Seitan Gyros with Tzatziki Sauce

 

Gyros, Garlicky Dill Tzatziki, & Tomatoes on a Warmed Whole Wheat Pita

 

 

Gyros are Seasoned with Oregano, Rosemary, Lemon Juice, & Wine Vinegar on the Stove Top

Quick-Fix Garlicky Dilly Cucumber Tzatziki with Soy Yogurt. So Good!

I'm So Glad We Doubled the Recipe So We Could Have Left-Overs for Lunch or Dinner

 

I couldn't wait to try this recipe.  I've always loved the garlicky highly seasoned meat version--and I just knew this vegan version would be a "spiced-right" taste explosion.  And it was.

I'm so glad I decided to double the gyros part of the recipe--it's so easy to do, and that meant we had enough for left-overs for lunch or dinner.  I had to cut my husband off at seconds, though--so we would have left-overs.  He was all ready for a third helping.

Mina, I think you'll like this one.  Let me know

 

Setian Gyros with Tatziki Sauce

(adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Tzatziki Sauce

Ingredients:

1/2 small cucumber, seeded & quartered (we didn't seed it)

2 cloves of garlic, chopped

1/2 cup vegan plain yogurt (my fave is Wildwood Soyogurt--it's thick and it isn't sweet)

1 tablespoon freshly squeezed lemon juice

2 tablespoons chopped fresh dill, mint, or parsley  (Go Dill!!)

Salt and freshly ground black pepper

 

Directions:

1.  To make the tzatziki, in a food processor combine the garlic, yogurt, lemon juice, dill, and salt and pepper to taste.

2.  Process until well blended, then add the chopped cucumber.  Transfer to a bowl.  Taste & adjust the seasoning and set aside.

 

Gyros  (I doubled this recipe--and highly recommend doing so for the leftovers)

Ingredients:

About 1/2 cup of low-sodium vegetable broth for sauteeing.

8 ounce package of seitan, thinly sliced (I had the cubed version, & sliced it up-easy to do)

1 teaspoon of dried oregano

1 teaspoon of dried rosemary

1/2 tsp or less of salt (optional & to taste)

1/4 teaspoon of freshly ground black pepper

2 tablespoons of red wine vinegar  (I thought about using balsamic--but stuck with the red wine--use the red wine vinegar)

2 tablespoons of freshly squeezed lemon juice

4 whole wheat pitas or other flatbreads, warmed 

1 large ripe tomato, chopped (I prefer the sweeter cherry tomatoes or the Camparis)

1 cup shredded lettuce  (I was all out of romaine when I made mine)

1/2 cup chopped red onion (optional--I skipped this)

 

Directions:

1. Heat a non-stick skillet over medium heat.  When the pan's hot, add the seitan, to brown.  

2.  When the seitan starts to stick--and it will--add about 1/4 cup of broth to deglaze the pan & unstick the browned seitan bits.   Keep doing this for about 5 minutes, until the seitan is browned.  It won't brown up like it would with oil--but that's fine--it still looks & tastes delicious.

3. Add the oregano and rosemary and seaon to taste with salt & pepper.

4.  Add the vinegar and lemon juice, tossing to coat.

 

To assemble, divide the seitan mixture among the warmed pita loaves (on top of them, not inside), & top with the reserved sauce, and sprinkle with tomato, lettuce, and onion, if desired.  

Serve immediately

 

 

 

 

Moroccan-Spiced Pumpkin Soup 

 

Moroccan-Spiced Pumpkn Soup - A Beta-Carotene Bonanza

 

My husband made this one for dinner, with a salad, on Halloween night.  He said it was a piece of cake to make.  He also ended up eating all the left-over pistachio nuts. 

The spice mixture was pitch perfect, with a nice kick of heat.  It's creamy & hearty and loaded with beta-carotene.

 

Moroccan-Spiced Pumpkn Soup 

(adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Ingredients:

1 large sweet onion, finely chopped

1 1/2 teaspoons of fresh grated ginger

1 teaspoon of ground coriander

1 teaspoon of ground cinnamon

1 teaspoon of light brown sugar (or sweetener of your choice)

 1/4 teaspoon of ground allspice

1/2 teaspoon of salt (more or less to taste)

1/4 teaspoon freshly ground black pepper

1/8 teaspoon of cayenne

2 teaspoons of maple syrup

1 15-ounce can of pumpkin puree (not pumpkin pie filling!!)

2 1/2 cups of low-sodium vegetable broth  (extra for sauteeing the onions)

1 1/2 cups of non-dairy milk (we used soy, not low-fat)

1/4 cup of coarsely chopped pistachios for garnish (optional)

 

Directions:

1.  Heat a large soup pot over medium heat. 

2.  Add the onions, cover & cook until softened, about 5 minutes.  Stir occasionally. Peek in half-way, and if the onions start to stick, add 1/4 cup of the broth to deglaze the pot.

3.  Stir in the ginger, coriander, cinnamon, brown sugar, allspice, the salt (if you're using it), the pepper, cayenne, and maple syrup, then add the pumpkin and slowly add the broth, stirring to blend until smooth.

4.  Simmer until the onion is tender and the flavors are well combined, about 10 minutes.

5.  Stir in the nondairy milk and cook until hot, 5 minutes longer.

6.  Serve hot garnished with the pistachios.

 

 

 

 

Smoky Chipotle-Chocolate Chili

 

 

Day One: Smoky Chipotle-Chocolate Chili with Roasted Golden Beets on the Side

Day Two:  Smoky Chipotle-Chocolate Chili with Roasted Corn Salad

 

The first day we ate the chili straight up.

On the next night, I added my favorite chili ingredient, T.J.'s Roast Corn, and served it on a bed of crispy romaine.  Garnished with a couple of crumbled baked chili-lime corn chips. Ta-Da!  Smoky Chipotle-Chocolate Chili Salad.

Cook's Note:  Girlfriend Gael not only added roasted corn to her chili--but she one-upped me with an even better addition--some cubed sweet potatoes--upping the nutrient ante, big-time!

 

Smoky Chipotle-Chocolate Chili

(recipe was adapted to an oil-free version from Robin Robertson's Quick-Fix Vegan)

Click here for the recipe on one page

Serves 4

 

Ingredients:

 1 large sweet onion, finely chopped

4 cloves of garlic, chopped

2 tablespoons of grated unweetened chocolate  (I could have used unsweetened cocoa, but I figured chocolate might make a difference--who knows?)

2 tablepoons chili powder

1 teaspoon ground cumin

1 teaspoon smoked paprika

1/2 teaspoon dried oregano

1 teaspoon dark brown sugar (or other sweetener)

1/2 tsp salt (or to taste)

1/4 teaspoon freshly ground black pepper

1 (14.5 ounce) can of diced fire-roasted tomatoes, including juice

1 (14.5 ounce) can of crushed tomatoes (yes, you read that right--2 cans of tomatoes)

2 canned chipotle chiles in adobo, minced (Warning: Start with one, especially if you don't like a lot of heat. You can always add in the other one after tasting)

3 cups of home-cooked black beans, or 2 (15 ounce) cans, drained and rinsed (I used canned)

1 cup of low-sodium vegetable broth  (extra 1/4-1/2 cup for sauteeing onion)

Highly recommended add-in options:  

1 1/2 cups of roasted or plain frozen corn, thawed.

1 small already roasted/baked/microwaved sweet potato, cubed into small pieces

 

Directions:

1.  Heat a large pot over medium heat.

2.  Add the onion and garlic.  Cover and cook until softened, about 5 minutes, stirring occasionally. Peek in half-way to see if the onion is sticking--add 1/4 cup of broth to deglaze the pan, if needed.

3. Stir in the chocolate, chili powder, cumin, paprika, oregano, sugar, salt (If using) and pepper.

4.  Add the diced & crushed tomatoes, and chipotle chilis and stir until well blended.

4.  Add the beans and broth and bring to a boil.  Note: If you are adding in the corn &/or sweet potato, add it in now.  Reduce the heat to medium low and simmer uncovered, stirring occasionally, until the chili thickens and the flavors have developed, 20-25 minutes.   

5.  Taste and adjust the seasonings.  Serve hot.

 

Now, to decide to what to make for dinner.

Please let me know if you try any of Robertson's recipes--or if you try a new one from Quick-Fix!

This is a book you really will want to have.

The Rest of the Breast Cancer & Mammography Story - Does Diet Matter in Breast Cancer? Advice from MD Anderson Cancer Center Dietitians. Plus, the Annals of Internal Medicine's Latest Research on Screening Mammography's Risks & Benefits

 

 

"Screening is always a double-edged sword," said Dr. Otis Brawley, the chief medical officer of the American Cancer Society.

"We need to be more cautious in our advocacy of these screening tests."

In part, doctors and patients are stuck in a sort of cancer time warp.

The disease was defined in 1845 by a German doctor, Rudolf Virchow, who looked at tumors taken at autopsy and said cancer is an uncontrolled growth that spreads and kills. But, of course, he was looking only at cancers that killed. He never saw the others.

“Now we are backing away from that,” Dr. Brawley said.

In recent years, researchers have found that many, if not most, cancers are indolent. They grow very slowly or stop growing altogether. Some even regress and do not need to be treated — they are harmless.

“We are going from an 1845 definition of cancer to a 21st-century definition of cancer,” Dr. Brawley said.

Dr. Brawley, too, noticed that more people are starting to understand the limitations of screening, and its risks.

 

-Gina Kolata, "News Analysis:  Considering When It Might Be Best Not to Know About Cancer,"  New York Times, October 29, 2011-

 

For Part I of this post, click here.

If you received this post via email, and you're unable to view the videos, go to the web version, here.

So, do you still need a little more informaton before you decide if you're ready to make the switch to an every-other-year mammogram?   Or, to feel comfortable waiting until age 50 before you start having mammograms?

It can't hurt to know a little more, right?

Maybe the results of two recent studies published on October 18, 2011 in the Annals of Internal Medicine will help you sort out the pros & cons?

The Bottom Line:  According to these two Annals of Internal Medicine studies, there's no one size fits all.  And who can argue with that one?

You have to consider your own health risks, your tolerance for the anxiety & worry over false-positives, and your willingness to bear the risks of overdiagnosis or overtreatment for indolent/innocuous cancers.  But unless you're aware of the risks & benefits you can't make  an informed decision.  Combine this information with that of my previous post's, and then talk to your doctor.  It looks to me like every-other-year is going to be a good decision for me.

I hope this will help!

• Watch the 2 videos below, produced by the Annals of Internal Medicine.  They're short.
• Then take a look at the Summaries for Patients produced by the Annals of Internal Medicine.  They're lay-language explanations of the studies.  Kudos to the American College of Physicians!

1.  "The Benefits and Harms of More and Less Frequent Screening Mammography"  Click here to read this quick easy-to-understand research summary. 
 

2.  "The Accuracy of Film Versus Digital Screening Mammography"  Click here to read this quick easy-to-understand research summary. 

What the research found: 

• False-Positive Mammography Results on the annual versus two year plans:  After 10 years, more than 60% of the women who were on an annual mammogram schedule had false-positive results, with a need for additional imaging or a biopsy.  Women who were screened every 2 years had 41% false-positive results.  But, there was a small statistically insignificant increase in the diagnosis of late-stage breast cancer on the 2 year screening plan.  Yes, statistically insignificant. The study found that getting screened every 2 years will decrease the probability of getting called back for repeat imaging & biopsies because of false-positives.  The article is here.
• Film Versus Digital Mammography Screening:  Both digital & film screening had similar cancer detection rates in proportion to early-stage breast cancers diagnosed.  Digital screening had higher sensitivity in women with dense breasts & it was better at detecting the harder-to-treat estrogen-negative cancer.  However, the specificity was also lower for ages 40-47 than for the older age ranges. The article is here.

Breast Cancer Prevention Strategies I Omitted on My Previous Post!  Shame on me:

• Does Diet Matter in Breast Cancer?  Yes, say two MD Anderson Center dietitians.  A big thank you to blog reader Doug for sending the  CNN link to me.  You can read what these saavy dietitians have to say below.
• Vitamin D for breast cancer protection.  I left vitamin D out of my previous post, and a DVM/MPH reader reminded me about its importance.  According to one recent UCSD study that reviewed 11 observational studies, a serum 25(OH)D level of 47 ng/mL was associated with a 50% lower risk of breast cancer.  It may take more than 800 IUs of vitamin D/day to get up to 47 ng/mL, especially if you live up North!  Click here and here to read more.

What about the vitamin D cancer connection? It seems so far-fetched.  (read more here)

Dr. Bruce Hollis of the Medical University of South Carolina has collaborated with Dr. Walter Willett and the Harvard School of Public Health for over 15 years, studying epidemiologic data on the effects of vitamin D on cancer.  These studies have routinely shown that an adequate vitamin D status protects against 13 or 14 different cancers, including breast, prostate, and colon cancer. 

Hollis is skeptical that vitamin D could treat cancer once you get it--its benefit is in preventing it in the first place--and having adequate levels will lower your risk. 

Researchers in Nutrition Reviews project that a vitamin D blood level over 52 ng/mL would reduce breast cancer by 50%, and levels over 34 ng/mL would prevent 50% of the colon cancers. (Note: a more recent study put the number at 47 ng/mL)

Here's how it works: Vitamin D helps control cell growth and that's why we think that it will reduce the risk of many deadly cancers like prostate, breast, and colon by as much as 50 percent.  In its role as a hormone, vitamin D travels all over our body delivering messages to activate genes and control cell growth. 

If a cell turns cancerous, vitamin D delivers the instructions for that cell to self-destruct. Not enough vitamin D and that cancer cell might keep reproducing.  According to Hollis,  "vitamin D acts as a brake" when it comes to cancer.  It prevents cells from growing wildly out-of-control--and this mechanism has been studied for years.

• Avoiding unnecessary diagnostic radiation whenever possible.  More than a few readers asked me why I didn't mention "avoiding unnecessary radiation" as a prevention strategy in my last post.  I just forgot.  Here's what breast cancer surgeon & spokesperson, Dr. Susan Love has to say about it:  “Don’t get that X-ray unless it’s absolutely necessary. Stay away from unnecessary radiation--so if somebody orders an X-ray, you've got to say, 'How is this going to change my care?' And if it’s not, don’t do it."

 

The Annals of Internal Medicine: What Are the Benefits & Risks of Women's Cancer Screenings

 

Listen to Dr. Christine Laine, MD, MPH, the editor-in-chief of the Annals of Internal Medicine discuss the latest research on women's cancer screenings--2:43 minutes. 

If you do not see the video on your screen, click here

 

Listen to Dr. Rebecca Hubbard, co-author of both recent mammography studies, discuss the latest research on "The Benefits and Harms of More & Less Frequent Screening Mammography" 

If you do not see the video on your screen, click here

  

 

The MD Anderson Cancer Center's Recommendations for a Diet to Reduce the Risk of Breast Cancer

 

After I wrote my post about mammography--that included just a little bit about the strategies we can all use to help prevent breast cancer--a reader sent me a link to Dr. Melina Jampolis' excellent CNN article, "Does Diet Really Matter in Breast Cancer", October 28, 2011.

To find out if diet made a difference in breast cancer, Jampolis went straight to the experts, registered dietitians Sally Scroggs, MS,RD,LD, and Clare McKinley, RD,LD, who work at the University of Texas M.D. Anderson Cancer Center, one of the leading cancer hospitals in the world.

 

And here's what they had to say:

 

Does Diet Really Matter in Breast Cancer? 

Written by Dr. Melina Jampolis

 

"Since October is Breast Cancer Awareness month, this is the perfect time to answer this question.

And the answer is a resounding yes. To get you the best possible information, I turned to registered dietitians Sally Scroggs, MS,RD,LD, and Clare McKinley, RD,LD, at the University of Texas M.D. Anderson Cancer Center, one of the leading cancer hospitals in the world. They explained that breast cancer risk could be decreased by up to 38% through lifestyle factors including maintaining a healthy weight, exercising regularly, and eating a healthy diet. In fact, less than 10% of breast cancer appears to have a genetic basis.

1.  Limit Alcohol.  For prevention of breast cancer, limiting alcohol to one drink a day (5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits) is one of the most important things that you can do. In addition, a plant-based diet loaded with at least two cups a day of a variety of produce is beneficial.

2.  A Whole Food Plant-Based Diet is Best.  It's Synergistic.  According to the American Institute for Cancer Research, "no single food or food component can protect you against cancer by itself. But scientists believe that the combination of foods in a predominantly plant-based diet may. There is evidence that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects. This concept of interaction, where 1 + 1 = 3, is called synergy."

3.  The Best Cancer-Fighting Fruits & Vegetables.  Some of their top picks for cancer prevention include beans, berries, cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts), dark leafy green vegetables (spinach, kale, chard, romaine, mustard greens), flaxseed, garlic, grapes/grape juice, green tea, soy, tomatoes and whole grains. A recent study in mice suggests that walnuts may also play a role in breast cancer prevention, but these findings need to be confirmed in humans.

4.  Curcumin--a possible cancer-fighting spice.  There is also a growing body of research suggesting that curcumin, one of the active components of curry, may play a role in both the treatment and prevention of various types of cancer including breast cancer.

5.  Weight Matters.  Lose It!  Being overweight is strongly associated with the risk of postmenopausal breast cancer. Adult weight gain of 22-44 pounds is associated with a 50% greater risk and a weight gain above 45 pounds is associated with an 87% increased risk.

6.  Banish the Belly Fat.  Excess belly fat seems to be particularly harmful, most likely because of its effects on inflammation and its association with elevated insulin levels, so if you tend to be more "apple shaped" and carry extra weight in your belly, it is especially important to lose weight, exercise regularly, and limit refined grains, sugar sweetened beverages, and added sugar in your diet.

7.  Whole Soy Foods are OK--Limit Processed Soy or Soy Protein Supplements.  When it comes to breast cancer survivors, a healthy lifestyle is just as important, if not more so. Many women are concerned about soy consumption, which I've written about before. Sally and Clare agree that up to three servings per day is safe, but they emphasize that soy should come from whole foods like soy milk, edamame and tofu, and that supplements like smoothies, bars and soy fortified cereals should be limited.

8. Supplement?  Should I or Shouldn't I?   Finally, during treatment, diet is very important to maintain health and optimize energy levels, but before taking any supplements, it is best to consult with a registered dietitian, preferably one that has experience with cancer treatment, because some supplements may actually interfere with chemotherapy or radiation.

In general, the emphasis should be on whole foods rich in anti-oxidants. Vitamin C may need to be supplemented in some cases if not enough is consumed in the diet. To find a registered dietitian, go to the American Dietetic Association website.

I hope you are encouraged by the fact that you can make a difference in your risk of breast cancer through lifestyle. Here a few breast cancer fighting recipes from M.D. Anderson to get you started in the right direction."   (reprinted from CNN: "Does Diet Really Matter in Breast Cancer?"  by Dr. Melina Jampolis, physician nutrition specialist.)

 

Dr. Joel Fuhrman Weighs in on Breast Cancer Prevention, Too!

 

Don't miss Dr. Joel Fuhrman's just-posted "tell us what you really think" breast cancer article.  Find it on his Disease Proof blog:  "October was Breast Cancer Awareness Month, Didn't You Hear?"

Here's an excerpt:

Is there anyone out there who has never heard of Breast Cancer?

Do you want to know why it wasn’t called Breast Cancer Prevention Month?

I’ll tell you why, because its purpose is not to help women by preventing breast cancer; it is all about money.

If the main purpose is saving women’s lives, I would prefer that we call it Breast Cancer Prevention Month!

Women should be getting notified of the scientific evidence that has accumulated in recent years that can enable women to avoid breast cancer.  Read the rest here.

 I couldn't agree more!