LifeCare Chiropractic

The Best Chiropractic Care in Mesa, Arizona

Mediterranean Diet

LOW GLYCEMIC INDEX DIET RISKS POSTMENOPAUSAL WOMEN – (03-27-06)

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Effect of a low glycemic index diet with soy protein and phytosterols on CVD risk factors in postmenopausal women

I have frequently voiced my unhappiness with most of the national anti-disease organizations. They take a very soft approach and seems like industry probably has a large voice in their recommendations. We have seen study after study finding stronger effects and better tolerability of a Mediterranean diet and low glycemic index diet vs the American Heart Association step 1 diet.

I guess my question is, with all the research coming out over the years, why haven’t the AHA changed their recommendations?

Read entire article here

FLAXSEED OIL INCREASES PLASMA CONCENTRATIONS OF N-3 ACIDS – (02-13-06)

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Flaxseed Oil increases the Plasma Concentrations of Cardioprotective (n-3) Fatty Acids in Humans

There has been some controversy about the ability of alpha linolenic acid in flaxseed getting converted in humans to EPA and DHA. I have personally moved to a broad spectrum essential fatty acid supplement that I recommend.

This study confirms that conversion to EPA is good, but flaxseed does not convert over to DHA. This being said, if a patient is willing to grind up flaxseeds daily and use the whole product, I am a strong supporter of this approach, because there are other compounds like lignans that will be present in addition to the fatty acids that are very good for our health.

Read entire article here 

BENEFICIAL EFFECTS OF OLIVE OIL ON OUR BLOOD VESSELS – (12-19-05)

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Phenolic Content of Virgin Olive Oil Improves Ischemic Reactive Hyperemia in Hypercholesterolemic Patients

I usually recommend to patients to use the cheap olive oil for cooking and the expensive stuff for other uses. Much of the antioxidant compounds are destroyed by heating, so spending extra money on the expensive stuff is pointless if the oil is heated.

This article finds that the compounds in the less processed olive oil (as is typical in the Mediterranean diet) has a beneficial effect on our blood vessels.

Read entire article here

SKIP THE AHA DIET AND ADOPT THE MEDITERRANEAN DIET – (11-17-08)

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Daily Consumption of a Dark Chocolate Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol

A few comments on this study. At first glance, it’s wonderful to see components of dark chocolate and plant sterols (found in things like rice and soy) help lower cholesterol and blood pressure as effectively as many medications.

Looking deeper into the study, we find that these patients were all put on an AHA style diet in addition to the nutrient bar containing the flavanols and sterols. Regular readers of updates will know I am not in favor of the AHA guidelines and that they fall short of benefits obtained with a Mediterranean type diet. So why not skip the bars and the AHA diet and adopt the Mediterranean diet in the first place??

Read entire article here

WANT TO LIVE 15 YEARS LONGER?

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Certainly if these years were spent in a nursing home having to be wheeled around in a wheelchair the answer for most of us would be “no.”  But what about an extra 15 years of life traveling, spending time with grandkids and playing golf and tennis?

There is absolutely no doubt that the way we take care of ourselves has everything to do with how we age.  Anyone who falls back on the old “Uncle Jerry smoked and drank Jim Bean until he died in a brothel at 103” is deluding themselves into thinking that THEY won the genetic lottery and can abuse their genes as much as they like.

 This particular study just confirms this further and quantifies the benefits a little more.  Basically, participants were given a score based on 4 factors:   adherence to a Mediterranean diet, nonsmoking, normal weight [BMI (in kg/m2): 18.5 to <25], and regular physical activity.

Those women with the lowest scores had 4 TIMES the risk of dying in the next decade compared to those with the highest scores.  In men the number was 2.6 times higher.  This translated into 15 more years of life in women and 8.4 years in men.  THAT, readers, is a lot of life to live.

These aren’t difficult guidelines to adhere to.  Non smoking is a no brainer and no one today would look you in the eye and tell you they’re improving their health by smoking.  Regular physical activity.  Adherence to a Mediterranean diet is something most people find very pleasant and compliance is high because of this.  And, the Med diet, when combined with calorie restriction, will likely aid in maintaining an ideal body weight.

So if you’re not there, are you willing to make these changes for 15 more years of life???  If you are NOT, then how do you value your own life and happiness when it’s not worth some simple changes?

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ADD THIS TO YOUR DIET TO DRASTICALLY LOWER RISK OF STROKE

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As I’ve written about in the past, the 90’s completely screwed up our concept of what constitutes healthy foods. An entire population was brainwashed with the idea that fat = fattening. Researchers at the time the USDA’s food guide pyramid was released (allocating fats and oils – use sparingly – at the top) were concerned about increased rates of most chronic diseases. Unfortunately, they were correct.

This study, among many others, continues to prove just how errant this thinking was. This particular study finds that those consuming high amounts of olive oil had a 41% lower risk of stroke. Considering that some of the most popular diets, such as Weight Watchers, promote the replacement of olive oil based dressings with “low fat” dressings. These low fat dressings replace olive oil with high fructose corn syrup. Clearly a health devastating tradeoff, and yet one that remains a popular choice among those trying to lose weight or maintain an otherwise healthy lifestyle.

Well—in case there is any question in your mind that avoiding olive oil because it is high in fat—dispel it now. Olive oil, especially as a component of a Mediterranean type diet,has numerous health benefits. It aids in the absorption of certain fat soluble nutrients like the fat soluble vitamins A, D, E, K as well as other phytonutrients like the fat soluble carotenoids. Lycopene, in particular, is high in Mediterranean diets because of the tomato intake.

Olive oil itself, particularly the cold pressed extra virgin forms, are very high in their own polyphenols that confer very high levels of protection.

A little tip when it comes to olive oil. There is no doubt that the less processed, the more virgin, the oil, the better it protects. So, these means the more expensive olive oils really are better for us. BUT…most of these polyphenols are destroyed by heat. This means that cooking with olive oil is likely to reduce the protective benefit of the expensive oils. It does still retain the benefits of the oil itself, however.

Bottom line is to keep two olive oils at the house. A more expensive one for the dips and dressings, and a less expensive oil for cooking. It’ll be a better use of your money.

http://www.neurology.org/content/early/2011/06/15/WNL.0b013e318220abeb.abstract