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DAIRY CONTRIBUTES LESS TO WEIGHT MANAGEMENT – (12-3-07)
Is higher dairy consumption associated with lower body weight and fewer metabolic disturbances?
In public health circles, the devotion to dairy is almost godlike. Try to find ANY kind of public health recommendation that doesn’t include daily dairy servings. The problem is, there is very little strong research to actually support these recommendations, and plenty of reasons not to. There has been much blame on childhood obesity on the switch away from milk to soft drinks.
However, we see in this study that dairy has very little ability to help manage weight, and this was at 4.1 servings / day. Combine this with the hormones, antibiotics and allergy potential, and it really has no right being on the ranks of every public health recommendation.
EFFECT OF A HIGH FIBER DIET VS A FIBER SUPPLEMENTED DIET ON CRP LEVEL – (11-05-07)
Effect of a High-Fiber Diet vs a Fiber-Supplemented Diet on C-Reactive Protein Level
Once it was realized that hsCRP as a marker of inflammation was related to a variety of chronic diseases, the hunt was on to find a drug to lower the level of CRP. While this approach is definitely not new and is more the norm, I’ll never understand the motivation when natural approaches already work. We already know that exercise and higher intakes of omega-3 fatty acids help to lower hsCRP, but now we can add fiber to the list.
And while the study looked at dietary as well as supplemental, the goal is to attain 30 g /day from diet alone; at this level of fiber it will come along bearing many other gifts in the form of phytonutrients.
SOY INTAKE REDUCES BREAST, ENDOMETRIAL AND PROSTATE CANCER RISK – (07-30-07)
Epidemiologic evidence suggests that dietary phytoestrogen intake is associated with reduced risk of breast, endometrial, and prostate cancers
It amazes me how many anti-soy sentiments there are out there. Thryoid cancer, breast cancer, growing breasts on little boys, thyroid problems, infertility…the list is quite long. However, I have looked at many of the references the “anti-soy” people use. They just don’t hold up. I remember letter to the editor I wrote in response to an article damning soy. The journal let the author of this article rebut my letter. I checked her references and, out of 7 or so, 5 were in SUPPORT of soy!! She never checked her references!!
The vast majority of research articles on soy and phytoestrogens are positive, this one included. And I find it biased that there is concern over the phytates in soy blocking mineral absorption, but tea containing tannins are ok. Soy containing phytoestrogens are of concern, but eat all the lignans in flax you can grind up. You can’t have it both ways. That being said, I am in support of soy as being a part of a healthy lifestyle, but that does NOT mean processed soy this and processed soy that. Tofu, miso, soy nuts, soy milk, edemame–these are closer to Mother Nature’s intent. Textured vegetable protein and veggie burgers are less in Mother Nature’s plan.
TO IMPROVE OVERALL HEALTH ADD HIGH NUTRIENT-DENSE FOODS – (07-09-07)
Muscadine grape products intake, diet and blood constituents of non-diabetic and type 2 diabetic subjects
This is another example of how much a simple intervention can make a huge difference in outcomes. In 28 days of having 150 ml of grape juice per day (really not much more than a shotglass’ worth) these patients had much improvement in several markers of long term health. And this was not a pill or concentrate.
A perfect example of how we can add in high nutrient-dense foods to improve our overall health.
EFFECTS OF OMEGA-3 FATTY ACIDS ON HEART RATE – (04-30-07)
Effects of Omega-3 Fatty Acids on Heart Rate in Cardiac Transplant Recipients
Probably one the worst things that has happened to our health is the increased intake of omega-6 fatty acids at the expense of omega-3 fatty acids. Most processed foods contain high omega-6 fatty acids like cottonseed, sunflower, corn and soybean oil. Over time, our cells turn over, whether heart, lung, blood vessels, liver or brain.
As new cells are created, they will take up the fatty acids that they are given. High levels of omega-3 fatty acids will result in more stable membranes, leaving the cell much healthier. Neurons can control their firing much better. Liver cells can respond to the environment much better. The pancreas can better produce insulin. And the heart cells that regulate when the heart is supposed to beat will be able to perform more efficiently.
This takes some time, dependent upon the cell type and how long it takes to turn over. The result of consistent intake of healthier fats is healthier cells. All cells. As such, increasing intake of fatty acids, through diet as well as supplementation, is an intervention with potent, broad spectrum benefits.
SUPPORTING THE CONCEPT OF A ‘GREENS’ DRINK – (03-05-07)
Immunity and Antioxidant Capacity in Humans is Enhanced by Consumption of a Dried, Encapsulated Fruit and Vegetable Juice Concentrate
Given that I am not in support of replacing your 8-10 servings of fruits and veggies a day with some type of pill, let’s just keep the results of this one secret. Basically, for 77 days, participants took a drink mix with fruit and vegetable concentrate. Markers of healthy immune function and protection of DNA were all increased within the time frame.
I have actually come to support the concept of a “greens” drink given how much broad-spectrum antioxidant power these drinks possess.
TO PROTECT THE RETINA, EAT ONE EGG PER DAY – (03-05-07)
Consumption of One Egg Per Day Increases Serum Lutein and Zeaxanthin Concentrations in Older Adults without Altering Serum Lipid and Lipoprotein Cholesterol Concentrations
Eggs really have gotten a bad rap over the past decade or so because we were so caught up in the mistaken notion that dietary cholesterol = serum cholesterol. This just isn’t true. In addition to being a good protein source, the veg-a-fed eggs will be high is omega-3 fatty acids. As if this wasn’t exciting enough, the coloring of the yolk is provided by carotenoids.
This study finds that the consumption of one egg per day is able to raise the serum levels of the carotenoids lutein and zeaxanthin; both of which are known to protect the retina.
TONING UP OR DOWN THE ENTIRE BODY’S IMMUNE RESPONSE – (01-15-07)
The gut-joint axis: cross reactive food antibodies in rheumatoid arthritis
While the research has supported this for some time, clinicians have been slow to catch up. Bottom line is that the GI tract has a strong ability to tone up or tone down the entire body’s immune response. Insult the GI tract too much with food allergies and a signal will go out to the rest of the body that we’re under attack, raising our overall defense and increasing likelihood of our body mistakenly attacking our own cells. An elimination diet is absolutely essential for anyone with an autoimmune disease.
Additionally, our view of autoimmune disorders is changing. While we have always viewed AI conditions as dysfunctions of the immune system that need to be surpressed, evidence is increasing that the immune system is actually doing what it’s supposed to be doing, but that the tissues themselves (DNA in Lupus, myelin sheat in MS, Type II collagen in RA…) are being excessively damaged. This is what needs to be fixed, not the immune system.
HOW TO LOWER RISKS OF PROSTATE CANCER? – (01-21-08)
Soy Product and Isoflavone Consumption in Relation to Prostate Cancer in Japanese Men
There seems to be a never ending parade of people noting that soy is detrimental to our health. Unfortunately, many of the references they use do not hold up to scrutiny. Add to this that there are volumes of research on the beneficial aspects of soy and the isoflavones they contain. Keep in mind, however, that our bacterial flora in our gut plays a large role in how beneficial these isoflavones are. Over time, the bacteria in our gut “learn” to convert the isoflavones to their aglycones, and these aglycones are the compounds that are very protective for hormonal cancers.
This was a large study looking at whether soy protected against prostate cancer. For localized prostate cancer, soy consumption lowered risk almost 50%. However, it did increase the risk for advanced prostate cancer. Rather than deterring from soy consumption, I would suggest that soy should be part of a lifestyle of healthy changes, coupled with other lifestyles to lower risk of prostate cancer (sunlight exposure, no dairy, plant based diet, exercise, etc..).
SOY BENEFITS HELPS TO INCREASE BONE DENSITY – (01-26-08)
Effects of Phytoestrogen Genistein on Bone Metabolism in Osteopenic Postmenopausal Women
It still surprises me to hear such a strong anti-soy sentiment out there. Clearly, heavy, repeated exposure to any food antigen can lead to sensitivity, but the consistent research supporting the benefits of soy constituents makes any argument against soy sound weak.
This study finds the genistein compound from soy helping to increase bone density. However, as with any natural approach, improving bone density is multifactorial. Strong vit D status, calcium, a alkaline diet, exercise, whole body vibration. All these add up to increasing bone density. Sadly, many patients coming through my office are put on anti-resorptive therapy like Fosamax, but the lifestyle recommends rarely exceed “take Tums…”
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