Happy Healthy Long Life

The Green Smoothie Controversy - To Smoothie or Not? The Argument for a Greens & Vegetable Heavy Smoothie

 

The Healthy Librarian's Vegetable-Heavy Smoothie - Mostly Kale (8 cups), 2 carrots, 1 orange, and 1 cup of berries

 

 

If you received this post via email, click here to get to the web version with all the links & photos--and to comment.  I love feedback.

Yesterday, I received this email from Gael, a long-time HHLL reader:

 

"This does not make me happy!"

To Smoothie or Not to Smoothie.  The Skinny on Blending Your Fruits & Vegetables.

 

Gael was referring to a recent blog post written by Lani Muelrath, presenting the case against smoothies.

Lani's post didnt' make me happy, either.  Not all smoothies are created equal.  And I don't agree with all of her arguments against them.  But, hey, there's room for differences of opinion.  

Until I see a study that looks exactly at the digestion & nutrient absorption of my power-packed Green Smoothie, and convinces me otherwise--I'm sticking to my Green Smoothies.  Using a study that compares an apple to apple sauce is just not the same!   Sorry. 

I wrote a lengthy response back to Gael, and then I decided to share it with all of you.

I'm not looking to stir up controversy.  I just want to present another point of view.

 

My Smoothies Have Grown-Up--More "Savory" Than Sweet

 

Not all Smoothies are created equal!   And they shouldn't be judged in the same way.

It's just like lumping the health of all vegans together. 

Think about getting more vegetables into your body--not more fruit.  No one has a problem eating enough fruit--right?   It's the kale that can be more of a challenge--especially if you work.

Make your smoothies with a 4:1 ratio of vegetables (mostly greens) to fruit, & concentrate on low-sugar high-nutrient fruits like mixed berries, citrus or kiwi, &  maybe 1/2 an apple.   I use 1 orange, 1 cup of berries, & maybe 1/2 of a large apple in a smoothie that's large enough to last 2 days---almost 64 ounces.  That's not much fruit, at all!  

The bulk of calories in this smoothie come from kale & carrots:  177 calories are from the vegetables!  That's 72%!!

My 64 ounce smoothie--that lasts 2 days--consists of:

• 8 packed cups of organic kale
• 2 large organic carrots
• 1 very juicy orange (or a kiwi)
• 1 cup of berries (usually mixed--but I only had wild blueberries today)
• Occasonally I'll also add 1/2 of a large Honey Crisp apple
• 3 cups of plain water--I like a drinkable smoothie

 

 

 

Nutrition Facts The Healthy Librarian's Vegetable Heavy Green smoothie Serving Size: 1 serving Amount Per Serving Calories 247 Total Fat 2.7g       Saturated Fat 0.2g       Trans Fat 0g Cholesterol 0mg Sodium 164mg Carbohydrate 55.3g       Dietary Fiber 12.5g       Sugars 17.5g Protein 10.9g Vitamin A 1,295% Vitamin C 624% Calcium    45% Iron 31%

A Power-Packed Nutrient-Dense High-Fiber High-Protein Snack to Sip Through Out the Day

 

 

Here are my thoughts on Green Smoothies:

• The majority of the ingredients should be greens:  kale, collards, spinach, or Swiss Chard
• Include carrots or other, not-too-strong flavored vegetables, if you like.  Like celery, parsley, cucumbers, bok choy, or even cooked beets
• NEVER add a sweetener or fruit juice or yogurt or non-dairy milk!
• Fruit should be limited to about a quarter of the contents--I prefer berries, an orange, maybe 1/2 an apple.  All low-sugar fruits.
• There is no way I could consume all these greens without drinking an almost daily smoothie, and I don't drink it as a meal replacement--or down it all at once.  I'll divide it over the course of a day--as part of a snack, have a little with my lunch, after a work-out, or on my way home from work.   There is no sugar rush whatsoever from my smoothies.  It keeps me from overeating--and keeps my blood sugar steady.
• Diabetics or people with insulin-resistance may be wise to avoid them, consult their physicians---or drastically lower the fruit content of their smoothies.  
• Dr. Esselstyn advises his patients (primarily people with heart disease, & some with other complications like type-2 diabetes) to avoid them.  I want to make that very clear.  These are my opinions--not his.
  
• If you are adding mostly fruit smoothies to your usual diet--you will likely gain weight!

 

Why Dr. Esselstyn Disapproves of Green Smoothies (my words--not a direct quote from him)

 

Dr. Esselstyn is not a fan of "Green" smoothies, because they're usually made with  lots of fruit--and for some folks that quick rush of sugar can be a problem for their blood sugar &/or their triglycerides--and maybe not much different than drinking fruit juice.  

And Esselstyn is a firm believer in chewing fruit--not drinking it--to get that amylase in the saliva flowing, I think.  Amylase is an enzyme found in the saliva that helps to digest starches & separate out glucose for storage & usage. Click here to learn more  And then there's the concern of getting too many added calories with the fruit in smoothies.  All valid concerns.

 

My Amateur Argument for Green Smoothies--Dr. Joel Fuhrman-Inspired

 

I respectfully disagree with Lani.  The study she cites as an argument against smoothie, compares eating an apple with eating applesauce or drinking  apple juice that has a fiber supplement added to it.  That is not enough to convince me.  Applesauce is a fruit, it's heat-processed, and the peel has been removed.  It's not comparable to drinking a fresh, vegetable-heavy Green Kale Smoothie. 

And the purpose of the Penn State study was more about the benefits of eating raw apples before a meal to curb your appetite--which is exactly how I use my Green Smoothie.  

 

My Mostly Vegetable Green Smoothie - Not Very Different From Vegetable Soup

Many people make sweet smoothies filled mostly with fruit--and sure, that could be a quick rush of insulin.   My smoothies are mostly kale & carrots, an orange, berries, & sometimes an apple.   They aren't at all sweet, and those are low-sugar foods.

With all due respect to the "Anti-Smoothie" Theory--that it interferes with satiety, makes you crave more calories, & that it "disrupts" fiber in a negative way--it just doesn't make sense to me!

Dr. Fuhrman specifically explains how breaking down the tough cellulose opens the vegetables' cell walls & makes it easier for us to absorb its nutrients.

 

The Up-Side of Smoothies--According to Dr. Joel Fuhrman

This comes from Dr. Joel Fuhrman's Eat for Health book, vol. 1.  It certainly makes sense to me--and I absolutely can see (literally) the benefits of my morning/afternoon "green heavy" smoothie snack & this excerpt is what influenced me to make vegetable-heavy green smoothies.

Juicing & Blending:

All plants are composed of cells whose walls consist mainly of cellulose, a type of carbohydrate.  Humans do not have the enzyme capable of breaking down cellulose, so we cannot utilize cellulose as an energy source.  The only way we can break down these walls and release the most nutrients possible from the cells into the blood is by thoroughly chewing fruits and vegetables.

However, when we chew a salad, we often don't do an efficient job of crushing every cell; about 70-90 percent of the cells are not broken open.  As a result, most of the valuable nutrients contained within those cells never enter our bloodstream and are lost.  They just travel through our bodies until they are excreted.  This is one of reasons why practicing the chewing exercises detailed in Phase One is so important to the Eat for Health plan.

An even more efficient way to ensure you receive these needed nutrients is using a blender to puree raw, leafy greens.  The blending process aids your body in the work of breaking down and assimilating nutrients.  It guarantees that a higher percentage of nutrients will be absorbed into your bloodstream.

Making "green smoothies" or "blended salads" is also a delicious and convenient way to pump up your consumption of greens.  It is amazing how many people love the taste of these liquefied mixtures of raw greens and fruit that can be made in a high-powered blender.  While you sip or eat a creamy smooth blended salad with a spoon, think about all of the nutrients that are now powering your body to restore and maintain optimal health.  Savory blended salads can be made with endless combinations of vegetables & fruits.

And it continues on.  

Heat softens the cellulose walls of vegetables--which is why we can often better absorb nutrients from vegetable soups -- we don't usually chew our soups--especially blended ones. 

 

 

Kicking Green Smoothies Up a Notch with Dr. MGs Power Green Smoothie - It Powers Her All Day

 

 

 

First off, I've got to tell you about son #2 (the 28 year-old)--a lawyer who rarely cooked when he was in law school.  That's when he first started to make Green Smoothies--as a way to get some quick, easy, quality nutrition into his body.  Eventually he kicked his smoothie-making up a notch, too.   He used to make his with mild spinach, heavy on the fruit.  Then he graduated into the kale world, and adding carrots in to the mix. 

In his words,  "Oh yeah, kale really does make a difference.  Mom, did you know there's a web site all about the benefits of kale?   365 Days of Kale.  Written by a cancer-surviving dietitian.  Check it out!"   I did--you should, too. 

Now back to Dr. MG.  She's a busy second year medical resident or fellow (not sure which now) with whom I correspond occasionally.  She's got a crazy busy schedule--but Dr. MG is serious about nutrition & a nutrient-dense diet.  She blogs about medicine & life as a resident at Adverse Effects.

Almost a year ago, she picked right up on my comment that Dr. Esselstyn isn't a huge fan of smoothies, because he's concerned that they're too fruit heavy--and he thinks it's better to chew your food--not drink it.  Here's why I got hooked on green smoothies back in 2008.

Here's what Dr. MG had to say:

"Hey, green smoothies don't have to have too much fruit!

For today's smoothie I packed the hopper full of dandelion greens, dino kale, parsley, and arugula.

Then I added a lemon, baby beet, carrot, small knob of fresh turmeric root, chia seeds, wild blueberries, and a few frozen strawberries.

I admit I'd never choke this down without a nice thick glass straw, but it truly fills me up, gives me more energy, and my skin tone looks better than it has in years. Can't get around the no chewing, tho'."

 

Not enough info for me.  "Tell me more."   I wanted more exact amounts.  Dr. MG delivered & here's what she wrote back.  Honestly, I'm going to try some of her ingredients:  Fresh turmeric, the power-packed antioxidant--I never knew it came in any other form but powdered in a jar--beets, cayenne?  Wow!

 

"My smoothies are limited only by the size of the Vitamix container.

The vegetables:

I cram as many greens as I can into the hopper. Dandelion and arugula go bad fast, so I try to use them within a couple days of purchase. Kale, parsley, and cabbage keep longer. Oh, and I include the stems!

Today, I had no room for celery, but I usually add that, too. I usually add 1-2 carrots. Any size will do, but mine tend to be smaller as I buy them in 1 lb bags.

I add raw beet to most smoothies, either a single baby or a chunk of a larger one. Gives it a deep fuschia color.

The fruits:

I usually add half-to-one cup of frozen wild blueberries in every smoothie plus one other fruit. Today I added ~5 organic strawberries. I know they're not in season, but they add a nice flavor. I often add half a lightly peeled grapefruit.

Orange gives a very nice flavor, too. A peeled lemon or two is refreshing.

But the point is that adding two of the above fruits really doesn't break the sugar bank. On rare occasions I'll add half a banana or a whole one if I'm serving someone less accustomed to weird smoothies. :-)

The spices:

I get the turmeric at Whole Foods. For the sake of accuracy, I should add that it's a rhizome, or an underground stem. It has a fairly unique flavor that is stronger than the powdered version.

Fresh ginger (also a rhizome!) goes wonderfully in smoothies.

Savory smoothies (e.g., lemon/parsley/tomato/beet/celery) do very well with a little cayenne.

MG's Mixing Technique:

I fill the container about 3/4 full with water after I add the solid contents.

When blending, I always wrap a clean rag around the tamper and spout to avoid splash. 

About That Glass Straw: 

I want to emphasize the importance of a good glass straw to get these smoothies down. At a minimum, the veggie bits get stuck in teeth and blueberries/beets stain.

For more strongly flavored smoothies, the straw really softens the flavor. You can water the smoothie down more if it's too thick for a straw.

I use smoothie straws from glassdharma.com. They're strong, not too expensive, and have a great warranty. The skinnier version is great for tea or coffee. Be sure to get the pipewire cleaner (comes with all sets or is available for sale). Hope this helps. I'm the first to admit that this approach is unconventional, but I know I'd be a lot less healthy without my veggie-heavy smoothies. Let me know how your smoothie adventures go!

Smoothie Words of Advice from the Doc:

You know, I should add that I really don't use recipes for the smoothies. I buy whatever looks good at Whole Foods (oh, how I miss California farmers markets!) and chuck it into the VitaMix.

My rule of thumb is that if you can eat it raw then it's fit for the VitaMix!:-)

I might limit certain potent ingredients if I'm serving the uninitiated since I can see how my smoothie tastes have evolved since I started doing this last June. Another great perk is that my produce never goes bad anymore!"

 

 

Dr.  Maring's Amazing V-7 Juice

 

 

"A well known vegetable juice blend (can you guess which one?) has 480 mg of sodium in its "classic" version.  In response to new national guidelines about sodium intake - 2300 mg per day for many, but 1500 mg per day for all people 51 years of age and older, African Americans of all ages, or anyone with heart disease, kidney disease or hypertension - they offer a lower sodium version that has 140 mg per cup.

Here's a homemade Farmer's Market knock-off I call V-7 for obvious reasons.  As a teaspoon of salt has about 2300 mg of sodium, you can make your own low sodium version with a half teaspoon of salt for 8 cups.  The heavy dose of Tabasco doesn't add that much sodium as it only has about 30 mg per teaspoon."

-Dr. Preston Maring, a Kaiser Permanente physician and surgeon with 36 years of experience in obstetrics and gynecology.  Because of his passion for organic local produce & cooking, Maring started the Friday Fresh Farmer’s Market at Kaiser Permanente Oakland Medical Center in May 2003-

 

This was written at the end of the summer--August, 2011. 

When you go away in August, you better believe you come home to loaded-down tomato plants.

Before even unpacking the car, my husband headed out to the backyard to see how his beloved tomato plants were doing.  He filled baskets with mega-giant Brandywine heirloom tomatoes and plenty of sweet 100 cherry tomatoes.

On Monday morning before heading off to work I spotted Dr. Maring's recipe for V-7 juice on my RSS feed & printed it off for my husband to see.  Hint! Hint!

He fell for the bait.  When I got home I found 2 half-gallon jugs filled with this gorgeous amazing anti-oxidant orange-colored smoothie concoction.   OMG!  Fabulous!

Of course he improvised a bit.  He added more garlic than Dr. Maring.  Maybe more tomatoes.  And a dash or two of Worcestershire Sauce.   But, this is just a template.  Create your own V-7 Juice.

I think even Dr. Esselstyn would approve of this all vegetable smoothie.  He's not a fan of "Green" smoothies because they're usually made with fruit--and for some folks that quick rush of sugar can be a problem for their blood sugar &/or their triglycerides--and maybe not much different than drinking fruit juice.   And Esselstyn is a firm believer in chewing fruit--not drinking it--to get that amylase in the saliva flowing, I think.   And then there's the issue of added calories with the fruit in smoothies. 

 

Dr. Maring's V-7 Juice (modified by my husband) - A Smoothie Maybe Even Dr. Esselstyn Would Approve Of

Click here for the original recipe

 

Ingredients

Makes about 8 or more cups — about 2 servings of vegetables per cup

8 heirloom tomatoes, cored and chunked  (our heirlooms were gigantic--so my husband used about 4)  NOTE:  I think the fresh heirloom tomatoes are the secret to the delicious taste.
6 medium carrots, chunked
4 celery stalks, chunked
1 medium yellow onion, chunked
About 1/2 cup fresh parsley, loosely packed
1/2 bunch spinach  (about 4 cups)
4 cloves garlic  (my husband grew his own this year--OMG what a difference from the grocery store variety.  He used Georgia Fire garlic for this juice)
Water
1/4 teaspoon salt
1/2 teaspoon Tabasco sauce (to taste)

Worcestershire sauce to taste (vegan or regular)

Note:  He made ours in a Vita-Mix (of course), in batches, as Dr. Maring suggests.

Dr. Maring suggests doing this about 4 cups at a time in your blender or food processor. Divide the veggies — 1/2 the tomatoes, carrots, etc. Put the squishier vegetables in first, e.g. tomatoes and onions. Add the rest of the vegetables then water to make four cups. Blenderize. Transfer to whatever storage container you are going to use in the refrigerator. Process the remaining vegetables with water. Mix all together and stir in salt and Tabasco. Chill. Maring says his turned out sort of a weird green color but it sure tasted good.

As you can see, ours was a gorgeous pinky orange.

 

Nutrition Facts Dr. Maring's Low Sodium V7 Juice
Serving Size: 1 serving
Amount Per Serving
Calories	78
Total Fat	1g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	142mg
Carbohydrate	17.1g
Dietary Fiber	4.2g
Sugars	8.1g
Protein	2.5g
Vitamin A 319% Vitamin C 67% Calcium    6% Iron 9%

 

Honestly, after tasting this savory blend of juice, I just might start making fruit-free savory smoothies a regular habit!

And maybe tonight I'll turn some of the leftover V-7 into a super-healthy Bloody Mary!

 

So, there you have it.

A lot of words that can be summed up into just five: I think Veg-Heavy Smoothies Rock!!

Please tell me what you think!  To Smoothie or Not?  That is the question.

 

The Healthy Librarian's Brand-New Weekly Facebook "Brain Backup" - My Favorite Health & Wellness News & Recipes for January 11-January 19, 2012

 

 

 

 

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

Missed it on Facebook?  Find it here.

A few readers told me they were disappointed that I started posting a lot of information only on Facebook--and not on HHLL.  Turns out, if you don't have a Facebook account, it's a pain to navigate a Facebook page.  Facebook keeps asking you to login.

The truth is--it's a lot easier for me to post "hot off the press" information on Facebook, without burdening you with multiple emails.

So...in an effort to not leave anyone out, I decided to see what you all think about a weekly collection of my Facebook posts.

Turns out--it's also a good way for me to refer back to the links, articles, & recipes I've posted--and it also makes them "sort of" searchable via the HHLL google search engine.  We'll see how well that works!

I left the comments off--in the interest of space.  Too bad--because the conversations are very interesting.

Let me know what you think!   Should I collect the posts in a weekly update?   Or not?

 

Happy Healthy Long Life - Healthy Librarian Facebook Posts - Jan. 13-19, 2012

 

 Note:  Sorry about the way the posts are sort of squished together!

 

January 19, 2012

 

Dr. Esselstyn on cholesterol

Dr. Caldwell B. Esselstyn, Jr.

‎"Cholesterol is a white, waxy substance that is not found in plants --- only in animals. It is an essential component of the membrane that coats all our cells, and it is the basic ingredient of sex hormones. Our bodies need cholesterol, and they manufacture it on their own. We do not need to eat it. But we do, when we consume meat, poultry, fish, and other animal-based foods, such as dairy products and eggs. In doing so, we take on excess amounts of the substance. What's more, eating fat [even as added oil] causes the body itself to manufacture excessive amounts of cholesterol, which explains why vegetetarians who eat oil, butter, cheese, milk, ice cream, glazed doughnuts, and French pastry develop coronary disease despite their avoidance of meat." - Dr. Esselstyn

 

Dr. Esselstyn on oil

Oil was the LAST thing I removed from my cooking/diet. I couldn't imagine how I could cook without it. Trust me--you DO NOT NEED IT FOR COOKING. It's so easy to "saute" without it. Bonus: no greasy stove or pans! Everyone who learns how to cook without it is surprised how easy it is. Lots of easy substitutes for oil in dressings, too! You will not miss it!

Dr. Caldwell B. Esselstyn, Jr.

Just to clear any questions up: NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. And above all they contain saturated fat which immediately injures the endothelial lining of the arteries when eaten. It doesn’t matter whether it’s olive oil, corn oil, or any other kind of oil. You should not consume any oil if you have heart disease. This is so important I have detailed oil in Chapter 10.- Dr. Esselstyn

 

January 18, 2012 

New York Times article discusses the latest New England Journal of Medicine article questioning the value of regular bone density tests.

Rethinking bone density tests--and prescribing bisphosphonates for osteopenia, in today's New England Journal of Medicine.

“Bone density testing has been oversold,” said Steven Cummings, the study’s principal investigator.

For years doctors were overly enthusiastic, prescribing it for women whose bone density was lower than normal but not in a danger zone, keeping women on the drug indefinitely.

Osteoporosis Is So Slow, Bone Density Tests Can Wait, Study Says

www.nytimes.com

A new study is asking whether frequent bone density measurements make sense for the majority of older women whose bone density is not close to a danger zone on an initial test.

Study on Exercise Keeping Alzheimer's at bay, especially for those with the APOE-4 gene

Here's the New York Times write-up on the Exercise-Alzheimer's study recently published in the Archives of Neurology. If it sounds familiar, that's because I posted the press release five days ago. Gretchen Reynolds does a good job explaining the details. If any drug had as many benefits as does exercise-everyone would want to take it!

How Exercise May Keep Alzheimer's at Bay

well.blogs.nytimes.com

A daily walk or jog could alter the risk of developing Alzheimer's or change the course of the disease if it begins in some people, a new study suggests.

NPR's Workout Song Mix

What's your favorite workout song? NPR has a mix for you to listen to--along with the song list to add to your own iPOD. I've got plenty of favorites--but Meat Loaf's full version of "Paradise" is fantastic in a spinning class! OMG! Tomorrow--4 new studies that will convince you to start exercising--if you aren't already.

The Ultimate NPR Workout Mix : NPR

www.npr.org

Hear an assortment of muscle-pumping, pain-annihilating anthems — as compiled by athletes, celebrities, NPR personalities and, of course, listeners.

 

 

January 17, 2012

New York Times - Reaction to Paula Deen's Type-2 Diabetes & her Novo Nordisk Drug Contract

Want to get angry? Read this. Yes, Paula has type-2 diabetes, and yes, she has a $$$ contract with Novo Nordisk to plug Victoza--a $500/month diabetes drug.

But, Paula says "she would not change her own lifestyle or cooking style drastically, other than to reduce portion sizes of unhealthful foods. "I’ve always preached moderation," she said. “I don’t blame myself.”

She feels like she cooks for ‘real people,’ and for better or worse, that is how many people in this country choose to eat. Her one concession is giving up sweet tea--made with 1 tablespoon of sugar.

Paula Deen Says She Has Type 2 Diabetes

www.nytimes.com

Paula Deen’s disclosure that she has Type 2 diabetes has added impetus to the debate on the national diet.

New England Journal of Medicine Study of Diet & Intestinal Immunity  (How Food Affects Gut Bacteria & Microflora & Can Strengthen Immunity)

Diet and Intestinal Immunity--Clinical Implications of Basic Research. New England Journal of Medicine. Herbert Tilg, M.D - 366:181-183, January 12, 2012

What we eat really matters to our immune system--and can change the "environment" of our guts--which strengthens our immune system.
Turns out--cruciferous vegetables, like broccoli, Brussels sprouts, cabbage, collards, cauliflower, kale, mustard greens, turnips, and rutabagas all have a unique "chemical" that is beneficial to the gut--Indole-3-carbinol.

This is BIG news! "“You are what you eat.” A couple of recent studies underscore the relevance of this adage to the immune system. New studies by Kiss et al [1] and Li et al [2] show how certain dietary components derived from vegetables (broccoli & Brussels sprouts) interact with intestinal immune receptors and thereby regulate the organogenesis of lymphoid follicles, intestinal immunity, and the microbiota." (yeah, I know, too much information)

Western diets are considered to be risk factors for certain diseases, particularly inflammatory bowel disease (IBD [3] High vegetable intake is thought to protect against ulcerative colitis, whereas a diet rich in certain fats, polyunsaturated fatty acids, and meat is considered to increase the risk of both Crohn's disease and ulcerative colitis. Accordingly, it is possible that dietary components prevent or induce inflammation in the gastrointestinal tract.

Kiss et al. and Li et al., by providing a compelling link between diet and protective immune functions, have opened up a new line of inquiry. The search for foods containing similar immunomodulatory compounds has begun.'

1. Kiss EA, Vonarbourg C, Kopfmann S, et al. Natural aryl hydrocarbon
receptor ligands control organogenesis of intestinal
lymphoid follicles. Science 2011 October 27 (Epub ahead of print).

2. Li Y, Innocentin S, Withers DR, et al. Exogenous stimuli
maintain intraepithelial lymphocytes via aryl hydrocarbon receptor
activation. Cell 2011;147:629-40.

3. Hou JK, Abraham B, El-Serag H. Dietary intake and risk of
developing inflammatory bowel disease: a systematic review of
the literature. Am J Gastroenterol 2011;106:563-73.

4. Monteleone I, Rizzo A, Sarra M, et al. Aryl hydrocarbon receptor-
induced signals up-regulate IL-22 production and inhibit
inflammation in the gastrointestinal tract. Gastroenterology
2011;141:237-48.

5. Opitz CA, Litzenburger UM, Sahm F, et al. An endogenous
tumour-promoting ligand of the human aryl hydrocarbon receptor.
Nature 2011;478:197-203.

Thanks to Dr. H for alerting me to this N Engl J Med article published last Thursday.

Jeff Novick's Easy Breezy Plant-Based No-Oil Recipes.  5 minutes - 5 or less ingredients - costing less than $5

My "Healthy Librarian" friend, Marlene's dream come true! 5 minute recipes, with 5 or less ingredients, that cost less than $5. Click on the photo & see the easy-peasy recipe. Not a new link--but still relevant & very useful! Probably not for the "foodies" among us. Sorry, Jeff.

My Simple Recipes

Examples of some of my favorite simple recipes. Most all of them can be made in about 5 minutes, have less then 5 ingredients and cost much less than 5 dollars. These meals are very low in calorie density and very high in nutrient density so you can eat all you want till you are comfortably full without having to worry about portions size or going hungry. They are all based on my lecture, Calorie Density: How To Eat more, Weigh Less & Live Longer! Enjoy!

By: Jeff Novick, MS, RD

Photos: 29

Louisville Mike's All-Star Recipe Recommendation - Roasted Poblanos, Sweet Potato, & Black Bean Salad

I love roasted poblanos & HHLL reader Louisville Mike (a taste-conscious foodie) says this was a hit with his family. He skipped the olive oil when tossing the sweet potatoes, and used a little spray instead. His tip: definitely line the roasting pan with foil--my tip: use non-stick foil. This recipe has it all: Sweet potatoes, poblanos, black beans, corn, & spice. Can't wait to try it.

Budget Bytes: roasted poblano and sweet potato salad $5.96 recipe / $0.76 serving

budgetbytes.blogspot.com

I've made this dish several times now and love it.Thanks for posting it (found you through tastespotting)the only thing i change is that i put the onions and corn (plus some garlic) in with the potatoes and roast them all together. less of a sharp onion flavor then. and i add all the cilantro in a...

Janice Stanger Interviews a Plant-Based Health Super Star--Don't Miss This One

You cannot read a more inspiring story of a health-turnaround from a high cholesterol, obesity, & back pain. Lynne Morrissey is a plant-based & exercise rock star. Thanks to Janice Stanger for posting this! Don't miss it!

How To Go From Size 26 to Size 8 Without Being Hungry « Perfect Formula Diet

perfectformuladiet.com

Lynne Morrissey is a Facebook friend with an inspiring story of survival against heavy genetic odds. Lynne, who lives near St. Louis, Missouri, just turned 50 and has four adult children. She is sharing her achievements so she can show others to never give up. Health is just a forkful away.

Healthy Girl's Kitchen Farmer's Pie Recipe

I loved this recipe--as did others readers who tried it.  It could use more seasoning, though, and Penzey's Salt-Free Forward sprinkled on my individual serving kicked it up a notch!

I'm making Wendy's Farmer's Pie tonight! Quick & nutrient-dense with sweet potatoes, lentils (TJ's), mushrooms, spinach, onions, peas & garlic. Left-overs for lunch & dinner tomorrow with a 9 x 13 "pie"! Thanks Wendy & Jill!

Plant-Based Nutritarian Weight Loss Recipe Blog

healthygirlskitchen.blogspot.com

Healthy weight loss recipe blog inspired by Eat to Live, The Engine 2 Diet, Nutritarian eating, Fat Free Vegan and Volumetrics.

 

 

January 16, 2012

 

The New York Times.  The Connection of Hearing Loss to Dementia.  How Hearing Aids Help!

This is an astonishing finding! Here's how hearing loss can contribute to dementia, rather than the other way around. A good reason to get your hearing checked.

“The brain dedicates a lot of resources to hearing. When the clarity of words is garbled, the brain gets a garbled message. It has to reallocate resources to hear at the expense of other brain functions,” according to Dr. Frank R. Lin of Johns Hopkins.

Thus, the overworked brain may lose “cognitive reserve,” the ability of healthy parts of the brain to take over functions lost by other parts.

Personal Health: Lifelines for People With Hearing Loss

well.blogs.nytimes.com

This "hidden" disability, currently untreated in about 85 percent of those affected, may be the nation's most damaging sensory handicap.

The Vitamin D & Ulcerative Colitis Connection

Study appearing in Gut. "A leading explanation for this north-south gradient in the risk of ulcerative colitis and Crohn's disease may be differences in exposure to sunlight, or UVB radiation, which is generally greater in southern latitudes," wrote Dr. Hamed Khalili, of Massachusetts General Hospital in Boston, and colleagues.

"UV radiation is the greatest environmental determinant of plasma vitamin D, and there is substantial experimental data supporting a role for vitamin D in the innate immunity and regulation of inflammatory response," they noted.

Inflammatory Bowel Disease Less Common in Sunny States: MedlinePlus

www.nlm.nih.gov

Inflammatory Bowel Disease Less Common in Sunny States

Vegans Have the Lowest Risk for Hypertension - The Latest Adventist Health Study

Adventist Health Study 2--just out. Vegans had a 63% reduced risk of having high blood pressure, as compared to regular meat-eaters. Lacto-ovo vegetarians had a 43% reduced rate. The reason for the lower blood pressure? Lower body weight, higher potassium intake, lower sodium intake, & lower insulin levels, for starters.

Jack Norris RD» Blog Archive » Vegan Rates of Blood Pressure from Adventist Health Study 2

jacknorrisrd.com

New York Times - The Downside of Cubicle Offices & Group Decision-Making.  Why Quiet & Solitude Promotes Creativity & Our Best Work

If you crave silence & alone time when you work, think, write, or read--you are going to LOVE this essay. I work in a noisy cubicle office--so you can just imagine... Learn why solitude is important to creativity--and why "work by committee" falls flat.

The Rise of the New Groupthink

www.nytimes.com

Collaboration is in. But it may not be conducive to creativity.

 

 

January 15, 2012

 

Seitan Gyros with Tzatiziki Sauce for Sunday Night Dinner

We had Seitan Gyros withTzatziki Sauce for dinner tonight! Amazing. If you haven't tried these yet--you don't know what you're missing! Double the Gyro part of recipe so you'll have some for lunch--sauce doesn't have to be doubled. Leave out the onion!! My BIL didn't & he wished he had.

I LOVE this recipe!!  The Tzatziki Sauce makes a great salad dressing, too!

Happy Healthy Long Life: My New Fave Go-To Cookbook - Robin Robertson's Quick Fix Vegan - Fast, Food

www.happyhealthylonglife.com

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...

Do Anti-Perspirants Really Have a Connection to Breast Cancer????  Or Is It Just an Urban Legend?

The association between anti-perspirants & breast cancer always seemed the stuff of urban legend--now a new study in the Journal of Applied Toxicology might be changing that. The possible culprit? Parabens--and maybe aluminum. An easy fix. Check the content of your anti-perspirants, cosmetics, & lotions in the EWG's site: http://www.ewg.org/skindeep/

The Peoples Pharmacy: Special Alert

myemail.constantcontact.com

 

New Study -  Increased Consumption of Magnesium-Rich Foods Lowers Stroke Risk

For every extra 100 milligrams of magnesium a person ate per day, their risk of an ischemic stroke -- the most common kind, typically caused by a blood clot -- fell by nine percent. The median magnesium intake for U.S. men and women included in the analysis was 242 milligrams a day (mg/d). The U.S. recommends men and women over age 31 eat 420 and 320 mg/d of magnesium, respectively.

Magnesium-rich diet tied to lower stroke risk

www.reuters.com

NEW YORK (Reuters Health) - A fresh look at past research concludes that people who eat lots of greens and other foods rich in magnesium have fewer strokes -- a finding that supports current diet guidelines. But...

New Study in the Physician & Sportsmedicine - Lifelong Exerciser Preserve Their Muscles - Muscle Atrophy as We Age is Not Inevitable.

Exercise, baby! Don't stop--and start if you don't! From a study in The Physician and Sportsmedicine that took detailed measurements of 40 masters athletes between the ages of 40 and 81, and found a surprising lack of age-related muscle loss: This study contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging. Thanks Janet for the link! I was actually planning to write about this one & 2 other pro-exercise articles, today. But, I was spinning & yoga--ing.

Sweat Science » The incredible unaging triathlete

sweatscience.com

The incredible unaging triathlete

 

 

January 14, 2012 

How to Find Real Food at the Supermarket

Another gem from my Healthy Librarian colleague, Marlene! Hilarious!

 

Wall Photos

By: Dare to be different

Robin Robertson's Fantastic  Roasted Vegetables with Lemon-Cannelini Sauce

I'm going to try this one tomorrow--minus the oil. This is one of Robin Robertson's recipes--One of my faves--author of "Quick-Fix Vegan"--so it's got to be good. Thanks to Lani for forwarding this to me.

I highly recommend this dish.  It's so easy, so tasty, so pretty to look at, and so nutritious.  Just vegetables & beans--that taste like restaurant fare.

Recipe: Roasted Vegetables with Lemon-Cannelini Sauce | One Green Planet

www.onegreenplanet.org

If adding more vegetables to your diet is one of your resolutions for a new year, here’s a delicious way to do it. Cut up a few different vegetables (the more the merrier) and roast them until tender, then top with a luscious and protein-rich cannellini bean sauce.

 

Happy Healthy Long Life - Cholesterol: Fact of Fiction?

 

Happy Healthy Long Life: Cholesterol: Fact or Fiction? What Effect Does Diet Have on Cholesterol?.

www.happyhealthylonglife.com

About a week ago I received an email from a reader in New York. She asked a really good question. But, I wanted an expert to answer it. The Back Story She had just received a copy of the January...

 

New Study from Fred Hutchinson Cancer Center.  C-Reactive Protein Decreases with a Low-Glycemic Carbohydrate Diet

Big news from the esteemed Fred Hutchinson Cancer Center: "This finding is important and clinically useful since C-reactive protein is associated with an increased risk for many cancers as well as cardiovascular disease," said lead author Marian Neuhouser, Ph.D., R.D., a member of the Cancer Prevention Program in the Public Health Sciences Division at the Hutchinson Center. "Lowering inflammatory factors is important for reducing a broad range of health risks. Showing that a low-glycemic-load diet can improve health is important for the millions of Americans who are overweight or obese."

A diet rich in slowly digested carbs reduces markers of inflammation in overweight and obese adults

www.sciencedaily.com

Among overweight and obese adults, a diet rich in slowly digested carbohydrates, such as whole grains, legumes and other high-fiber foods, significantly reduces markers of inflammation associated with chronic disease, according to a new study. Such a "low-glycemic-load" diet, which does not cause bl...

 

 

January 13, 2012

Just Heard.  Paula Deen Has Type-2 Diabetes.  It's rumored she also has a hefty drug company contract.  True or False?

The diabetes diagnosis part is true. The Novartis spokesperson part probably isn't. Deen was rumored to be a new spokesperson for the Novartis diabetes drug, but now the Atlantic wire is nixing the rumor. We'll have to wait & see. Here's New York Grub Street's story: "Deen made a mountain of money peddling her butter-soaked food, and now she's poised to make millions more with a "rumored" deal with Novartis as a spokesperson." Thanks Babs for sharing the story.

Paula Deen Has Diabetes

newyork.grubstreet.com

And the Daily says she's poised to make millions off of it.

Exercise Can Fight the Genetic Risk of Alzheimer's

Off to the gym!!! Dr. Robert Green's (study author) BOTTOM LINE:

“As we get older, there are an awful lot of things that influence brain health. The way I think of it is that if you’ve got a disease that’s slowly brewing in your brain and you keep yourself as healthy as possible, and you keep the vascular load on top of that disease — the stuff gumming up the arteries in your brain — if you can keep that to a minimum, then with whatever genetic load you have, and whatever underlying developing disease you have, you do better.” This research confirms many others over the past few years! Eat plant-based heart & brain healthy & exercise. They both boost nitric oxide.

Why To Exercise Today: Fight Your Genetic Risk Of Alzheimer’s (Maybe) | CommonHealth

commonhealth.wbur.org

I know, we’ve already linked to this study on exercise and Alzheimer’s, but I just wanted to come back to it because the findings struck me as so dramatic. As Bloomberg reports...

 

Vitamin D Expert, Bruce W. Hollis, PhD Doesn't Put Much Stock in Latest Study That Links an Increase in Inflammation to Increases in Vitamin D

Just received an email from one of my favorite Vitamin D researchers Bruce W. Hollis, PhD.--about that NYT & Am J Cardiol Vitamin D article:

I had seen it and like you I yawned. Another association study that may be negative. I weigh it against all the positive associated studies and so to me it does not mean much.

Who's Hollis? Read this. http://www.happyhealthylonglife.com/happy_healthy_long_life/2010/02/vitamin-d.html

 

New York Times on a New Vitamin D Study That Links an Increase in Inflammation to Increased Vitamin D Intake.  A National Vitamin D Expert Responds

Read the response from the knowledgeable Vitamin D researchers! I read the American Journal of Cardiology article. The results were unremarkable and I'm not stopping my Vitamin D! http://blog.vitamindcouncil.org/2012/01/11/response-to-crp-and-vitamin-d-association-finding/

Risks: When Too Much Vitamin D Is Too Much

www.nytimes.com

Vitamin D supplements reduce blood levels of an indicator of inflammation that is linked to cardiovascular disease. But too much can raise those levels.

 

Dr. Esselstyn's November 2011 Cambridge TED Talk.  Fourteen Minutes You Don't Want to Miss

Just 14 minutes long. Dr. Esselstyn's November 2011 TED Talk. Change your nutrition to change your internal biochemistry--and in essence treat the causation of heart disease. Avoid the foods that injure your endothelium and eat the foods that will heal it.

TEDxCambridge: Caldwell Esselstyn on making heart attacks history

www.youtube.com

Dr. Caldwell Esselstyn argues that heart attacks, the leading cause of death for men and women worldwide, are a "foodborne illness" and explains why diet is ...

 

Daily Garnish's Delicious Nutrient-Paced Triple Bean Indian Spiced Chili

We loved this so much I decided to post my variation. Make it this weekend!

Happy Healthy Long Life: What's Cooking? Emily Malone's Nutrient-Packed Triple Bean Indian Spiced Chili

www.happyhealthylonglife.com

Indian Chili - Daily Garnish's Recipe, Tweaked by the Healthy Librarian I have no business posting a recipe before I head out of the house this morning--then on to the gym, then on to work, & then on to a...

 

 

January 11, 2012 

The New York Times.  What's a Vegetarian Living in Midwest Meat Country to Do?

Great read! There are zero full veg restaurants in my hometown. The upside? You don't often eat in restaurants & you get real good at trying out amazng new recipes. But I do envy New Yorkers, big time!! What's it like where you live?

A Vegetarian’s Struggle for Sustenance in the Midwest

www.nytimes.com

For vegetarians in the meat-loving heartland, eating can be a constant struggle.

The Healthy Librarian's Top Three Picks for Health News You Can Use Right Now! Low Sodium-High Potassium Foods for Health, Why You Need to Lift Weights More Often When You Hit 60, & the Environmental Triggers of Autism

 

 

 "Americans who eat a diet high in sodium and low in potassium have a 50% increased risk of death from any cause, and about twice the risk of death from heart attacks.

In a traditional, largely plant-based diet, potassium content is high and sodium content low.

As foods are processed, typically sodium is added and potassium is removed, reversing the sodium-potassium ratio.

Encouraging consumption of unprocessed, potassium-rich fruits and vegetables is the safest and preferred pathway to increasing potassium intake."

-Drs. Lynn D. Silver & Thomas A. Farley, commenting on, "Sodium and Potassium Intake and Mortality Among U.S. Adults,"   Archives of Internal Medicine 171(13):1183-1190, July 11, 2011-

 

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

Honestly, there are so many medical articles that are published every week, it's tough to choose the ones that really matter to our everyday lives.

After looking through last week's news--here are the stand-outs that IMHO are worth paying attention to.  It's research you can put to use, right now.  I know I'm going to!

 

Bad News:  The High-Sodium Low-Potassium Diet = Processed & Fast Foods

Good News:  The Low Sodium-High Potassium Diet = Whole Real Foods

 

1.  Here's what you need to know:  If you eat a diet that's high in sodium, highly processed, and mostly comes from restaurants, your local grocery store deli or take-out counter or fast food joints, you significantly increase your chances of death, compared to those who eat a diet that's low in sodium, and high in fresh unprocessed food.  Plain & simple!   Doesn't it just make sense to eat lots of plants & cook your own food?

The Sodium-Potassium ratio matters!   In a recently published research study, in the Archives of Internal Medicine, the folks with the highest ratio of sodium to potassium had the highest risk of death from all causes, including heart disease.  Who wants that?

Think of it this way:  Sodium = processed food.  Potassium = Fruits, Vegetables, & Unprocessed whole foods.  It might not seem like a real news flash, but most U.S. adults get on average 3,300 milligrams of sodium a day--which is over twice the amount recommended.  If you're over 50, you're only supposed to be consuming 1,500 milligrams of sodium.   If you're under 50, your max is 2,300 milligrams of sodium.  Note: 1 tsp. of table salt contains 2,200 mg of sodium

So where's all that sodium coming from?  Restaurant foods, packaged foods, canned foods, cheese, processed meats, breads, soups, fast foods, and pastries--they all have a lot more sodium than potassium in them.

How much potassium are we supposed to be consuming a day?  4,700 milligrams a day.  Honestly, it would be tough to get this much everyday if you didn't eat lots of fruits & vegetables.  You can get your own potassium count on some of your favorite foods on the  Nutrition Data site.  But check out how easy it is to rack up the potassium milligrams on a plant-based diet:

• My typical green smoothie is made with 4 cups of kale (1200 mg), 1 cup of carrots (410 mg), 1 orange (313 mg), 1 kiwi (522 mg), and 1 cup of frozen blackerrries (211 mg) comes to a grand total of 2656 mg of potassium.
• 1 cup of baked sweet potato=950 mg
• 1 large banana=487 mg
• 1 serving of cooked lentils=534 mg
• 3 cups of romaine lettuce=348 mg
• 1 cup of cooked quinoa=348 mg
• 2 ounces of uncooked oatmeal=240 mg
• 3 Medjool dates=501 mg
• 1 cup of cooked Swiss chard=961 mg
• Grand Total= a whopping 7025 mg of potassium  (and this is just for starters)

No wonder the famous DASH Diet to stomp out high blood pressure recommends eating 8-10 servings of fruits & vegetables everyday.  It's all that potassium, baby!

And the benefits of the DASH Diet have extended to preventing memory loss.  Just check out the Cache County, Utah study where the results showed that those seniors who were closest in following the DASH diet, had the slowest decline in cognitive functioning--while the participants in the lowest quintiles had the most rapid decline in congnitive functioning.

Why is this study so important?  

It's the first one to look at a nationally representative sample of Americans, and examine the association between mortality and how much potassium & sodium we are consuming.   The researchers used top-notch statistics--analyzing the data from the the CDC's Third National Health and Nutrition Examination Survey (NHANES III)--which collected data about the nutritional & health status of 12,267 U.S. adults for 15 years, from 1988 to 2006.

What can we take home from this study?

• The higher the sodium to potassium ratio, the higher the risk of cardovascular disease--and the higher the sodium intake, the higher the higher the risk of all-cause mortality. 
• Increase your potassium levels with whole foods that are also low in sodium, such as leafy greens, like spinach & collards, grapes, blackberries, carrots, potatoes, & citrus fruits. 
• Potassium increases should come from real food--not through supplements.  Those with diabetes mellitus, renal failure, or heart failure, or taking certain medications are at risk of hyperkalemia when using potassium supplements.  (Arch Intern Med 171(13);1191-1192, July 11, 2011)
• The CDC says, "People who reduce their sodium consumption, increase their potassium consumption, or do both, benefit from improved blood pressure and reduce their risk for developing other serious health problems."
• Read labels carefully--eat out with caution--chef's like their salt shakers.  It makes food taste good!  And you won't find nutritional labelling on restaurant menus.
• Rip Esselstyn's Rule of Thumb:  Limit the amount of sodium per serving to the number of calories per serving, or less.  You'll be shocked when you carefully look at the sodium/calorie content of processed foods.  It's not so easy to lower sodium.

From one of the study's authors, Dr. Elena V. Kuklina of the CDC:

"The major implications of our findings are that a diet balanced in both micronutrients (sodium & potassium) is important.  People should try to reduce sodium in particular by consuming less processed food, but also they should increase potassium intake, and this is easily done by eating more fruit and vegetables and dairy products, which are a good source of potassium and low in sodium.  This is nothing new: a healthy diet is good for your health.

We found that potassium does matter." 

But, wait a second, I've got a question:

Is it really the sodium-potassium ratio that's responsible for such a positive health benefit in this study--or is potassium just a marker for a diet that's high in fresh vegetables and fruits--that brings with it a number of benefits, like vitamins, antioxidants, polyphenols, and fiber?  Hmm!

The conclusions of the July 11, 2011 Archives of Internal Medicine article sound strangely familiar to an article published just seven months ago in the November 22, 2010 issue of the Archives of Internal Medicine, "Serum Alpha-Carotene Concentrations and Risk of Death Among US Adults":

 

"[O]ur findings, based on data from a large representative sample of US adults, showed that serum alpha-carotene concentrations were inversely associated with the risk of death from all causes, and death from cardiovascular diseases and cancer.  These findings support increasing fruit and vegetable consumption as a means of preventing premature death."

 

 If You're Over 60 You'll Need to Boost Your Weight-Training If You Want to Keep Your Muscles

 

 

Ernestine Shepherd, age 74--Holds the Guinness Book of World's Record for the Oldest Female Body-Builder (read more about Ernestine here)

 

 

The older you get--the harder you have to work.  Sorry.  That's just how it is.  This article couldn't have come at a more perfect time for me--now that I've set up an appointment with a trainer to design an at-home routine I can do 2-3 times a week. My motivation is for bone health--but I won't turn down bigger muscles.

Hot Off The Press:  Older Adults Have to Exercise More to Maintain Muscle Size.   Bickel, C. Scott et al.  "Exercise Dosing to Retain Resistance Training Adaptations in Young and Older Adults,"  Medicine and Science in Sports & Exercise 2011 Jul;43(7):1177-87.

What can we take home from this study?

This is the first study to "suggest" that adults over age 60 need more weight-training sessions than 20-35 year olds need--if they want to maintain all their hard-won muscle mass gains they get from strength-training at the gym (or home).  Once a week just won't cut it!  If you cut back your weight-training to one day a week, your muscles will start to shrink.   Sorry to break it to you.

20-35 year olds just don't have to work as hard.  They can maintain their muscle mass gains with one day a week at the gym.  They can even cut their repetitions down from 3 sets, to one set, strength-train only once a week--and still maintain their muscle mass.

The good news is that both young & old can maintain their muscle strength (not to be confused with muscle mass) with a once a week weight workout.  But, strength isn't enough, if you want all the health benefits of resistance-training as you age.   It pays to work out 2-3 times a week & build your muscle mass, too.  It will help maintain your glucose balance, your fatty acid metabolism, as well as your bone & joint strength!  Just do it!

How was the study designed?

• 31 adults were 60-75 years old.  39 adults were 20-25 years old.  No one was obese, or had musculoskeletal problems.  No one had resistance-training experience in the past 5 years.
• The study lasted 32 weeks
• Phase 1 Progressive Resistance Training-16 weeks:  Three progressive resistance-training exercises were performed 3 times a week, for 16 weeks.  Everyone did 3 sets of each exercise--leg extensions, knee extensions, & squats.  All 70 participated.
• Phase 2 Detraining/Maintenance Training-16 weeks:  After the 16 weeks of muscle-building, the groups were divided into 3 groups.  One group did no exercise at all.  One group cut their training down to once a week, but still did the three sets of the three exercises.  One group cut their training down to once a week, but only did one set of the three exercises.
• How did the researchers measure muscle mass & muscle strength.  To determine changes in muscle mass each subject had 4 muscle biopsies performed (ouch!)--baseline, after the training, after follow-up periods of 16 weeks, and 32 weeks.  Each participant also had their muscle strength measured with load-lifting tests.
• The study took place at the University of Alabama at Birmingham, a joint effort of the Depts. of Physical Therapy, Surgery, Physiology & Biophysics, Geriatric Research, & the Birmingham VA Medical Center.

 Bottom Line

• For those over age 60, once-a-week strength-training will maintain muscle strength, but it will not maintain muscle size, once it has been achieved.
• The researchers demonstrated that a once-a-week resistance-training workout can maintain muscle strength up to 8 months in young & older adults.
• But, adults over age 60 need more frequent resistance-training workouts to maintain any muscle mass gains they achieve from weight-training.

"We are not advocating that people only train one day a week indefinitely, but we do believe such a program can be effective during temporary periods when it is difficult to maintain a consistent, intensive exercise regimen, several days per week."  Lead author, Marcas M. Bamman, PhD.

"The positive health benefits of increased muscle mass among older adults extend well beyond muscle performance, to include glucose homeostasis, fatty acid metabolism, aerobic capacity, and bone & joint health.

Therefore, we recommend progressive resistance-training continue indefinitely for the health and functional status of all individuals." The authors

 

The Environmental Triggers of Autism

 

Graph: The prevalence of autism has increase dramatically in the last decade. (Wikipedia Creative Commons)

 

The causes of autism still remain a mystery.  Is it genetic?  Is it environmental?   As the number of children with autism has increased in recent years, researchers can't pin down a single, clear cause. 

Is it caused by parental age, prenatal viruses, infant vaccines, environmental toxins, or even a lack of vitamin D, as some researchers have suggested?   Maybe there hasn't been an increase in cases at all.  Some researchers suggest that the increase in numbers is just based on a loosening of the diagnostic criteria?

Back in 2008 I posted about the work of some of the country's top environmental researchers, who were betting that autism might be fueled by the endocrine disruptors that come from everyday chemicals.

Bisphenol-A (BPA) that was commonly found in moldable plastics & is still in the linings of cans, along with phthalates found in carpets & flame-retardants have been implicated.  Click here for that post. 

Since writing that post, many products made with BPA have been pulled off the market--substituted with other plastics.  But are the BPA  substitutes safe?   If you have babies or children at home, or in your future, be sure to read what Dominique Browning has to say about the BPA substitutes in her recent New York Times Opinion piece:  Hitting the Bottle

Two weeks ago, I was up early on a Saturday morning & caught an interview on National Public Radio's Living on Earth broadcast with Dr. Martha Herbert.  She's a professor of neurology at Harvard Medical School and an expert in autism research.  

She explained the findings of the latest autism study that was published in April 2011 in the  Archives of General Psychiatry  This new study found that the genetic causes for autism have been overestimated--and the environmental causes have been seriously underestimated.  Definitely something we all need to consider carefully.

To read the complete interview transcript, click here.

 

GELLERMAN: So let's look at the methodology that the researchers used [in this study]- they studied twins.

HERBERT: Right.

GELLERMAN: Why?

HERBERT: Because twins are in the same family and they share at least some genes. But identical twins share all the genes and fraternal twins don’t share all the genes - they have maybe 50-50.

GELLERMAN: So if something shows up in the identical twins you’d say, ‘Ah, genetic.’ But, if something shows up in the fraternal twins, you’d say, ‘Mmm, there’s something else going on here.’

HERBERT: Yes, that’s what people have usually said.

GELLERMAN: So these researchers studied, what, about 192 pairs of twins?

HERBERT: Right.

GELLERMAN: What did they find?

HERBERT: They found that actually there was more concordance than expected in the fraternal twins, and less in the identical twins.

GELLERMAN: Concordance?

HERBERT: That means that if one is autistic, then the other is autistic. So usually it has been that 60-90 percent of the identical twins were both autistic, and 0-10 percent were both autistic if they were fraternal twins. And that led people to think that this was, by in large, very, very strongly, a genetic disorder. But to have there be so much match-concordance - in the fraternal twins, and not so much in the identical, suggests that there’s shared environment. What they calculated was that the risk for autism was 38 percent from genetics and 58 percent from the environment that the twins shared.

GELLERMAN: So it’s a very low number in terms of genetics and very high in terms of environmental issues.

HERBERT: Yes, which is really different from what everybody’s been saying up until now.

GELLERMAN: So what kind of environmental factors could we be talking about?

HERBERT: Well, there are lots of environmental factors that people have been talking about and trying to do research about. It ranges from chemicals to nutrition to exposures like to living near a freeway – many, many different types of factors.

GELLERMAN: Are there any suspects that perhaps stand out from the crowd?

HERBERT: There are a number of chemicals that it’s a good idea to watch out for.

• Bisphenol - plasticizers that make plastics moldable.
  
• Flame retardants - flame retardants in baby pajamas and in bedding that were not tested for the baby urinating in the bed, which then makes the chemicals float around in the air that the baby then breathes in.
  
• Pesticides - be really careful about spraying your house. Find more natural ways of avoiding pest exposure.
  
• Pesticides in food - try to eat organic if possible.
  
• Don’t microwave in plastic.
  
• Look under your sink and clean out a lot of the products, which have long lists of chemicals that you can’t pronounce.
  
• There’s lots of ways of cleaning your house with simple products, with vinegar and water and baking soda, and things that are not going to cause problems, that may show up now or later.

 

GELLERMAN: How does this research help us, and what happens next in autism research?

HERBERT: I think this paper is fantastic for saying: ‘Lets pull out the stops and look at everything we possibly can - environmentally.’

We have been putting our eggs so much in the basket of genetics. I have a dear friend who is a geneticist who said, ‘Why don’t you environmental people wait for awhile, we’ll work out the genes and you can sort of do the trimmings.’

Now, looking back, this is not the trimmings. This is not the icing on the cake, it’s the cake.

 

Read the entire transcript here.