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Mind over Platter RAYMOND
- 1. Mind over Platter: Play with your Food! Patricia L. Raymond MD FACG YourHealthChoice.net www.YourHealthChoice.net
- 2. Most turkeys taste better the day after; my mother’s tasted better the day before. Rita Rudner www.YourHealthChoice.net
- 5. America’s True Weapons of Mass Destruction www.YourHealthChoice.net
- 8. Health food makes me sick. Calvin Trillin www.YourHealthChoice.net
- 11. Five steps to a healthy diet: 1. List your ten favorite foods. 2. List your five favorite beverages 3. List all green vegetables that look like marsh grass, fur balls, or little trees. 4. List water 5. Avoid 1 & 2; eat only 3; drink only 4. www.YourHealthChoice.net
- 15. This former President hates… www.YourHealthChoice.net
- 16. I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli. George H. W. Bush www.YourHealthChoice.net
- 18. Americans will eat garbage provided you sprinkle it liberally with ketchup. Henry Miller www.YourHealthChoice.net
- 22. Amount of pizza eaten each day in the U.S. (acres): 75 www.YourHealthChoice.net
- 24. Red wine/grape juice www.YourHealthChoice.net
- 28. • A handful a day (1.5 oz) can: – prevent heart attacks, – block buildup of bad cholesterol, – contain the growth of cancer cells, – provide protein and fiber, – promote healthier skin www.YourHealthChoice.net
- 36. Bread is dangerous: 1. More than 98% of convicted felons are bread users. 2. Fully half of all children who grow up in bread- consuming households score below average on Virginia’s SOL testing. 3. More than 90 % of violent crimes are committed within 24 hours of eating bread. 4. Bread is a gateway food item, leading the user to ‘harder’ foodstuffs such as butter, jelly, peanut butter, even cold cuts and bologna. www.YourHealthChoice.net
- 44. Rules of Play • Clean up your • Don’t get ravenous environment • Do choose filling • Move it or lose it foods • Timing is • Do satisfy your everything senses • Mix it up • Do check serving • Don’t go it alone sizes www.YourHealthChoice.net
- 46. It is so wonderful to have learned to eat, to taste and love what slips down my throat, padding me, filling me up, that I’m not uncomfortable calling it a small miracle... Learning to eat was about learning to live- and deciding to live; and it is one of the most radical things I’ve ever done. Anne Lamont, from Traveling Mercies www.YourHealthChoice.net
Notas do Editor
- 60% overweight, 31% obese, these are Americas WMD
- Watch what you eat
- Celery: Havent been eating right It is, finally, so wonderful to have learned to eat, to taste and love what slips down my throat, padding me, filling me up, that I’m not uncomfortable calling it a small miracle…Whatever it was, learning to eat was about learning to live- a deciding to live; and it is one of the most radical things I’ve ever done. Anne Lamott, from Traveling Mercies Amrican Institute of CA research If the only change made was to increase daily fruits/veg to 5 servings per day, ca rates would decline by as much as 20% 4 veg 30%, 3 fruit 40% Reduction ca esoph, lung, stomach, colon c fruit/veg Breast c veg not fruit Bladder fruit not veg Reduces CVD
- Consumption cruciferous veg protects against ca more effectively than the total intake of fruits and veg Red vs white cabbage Animal studies effective block chemical carcinogenesis in animal models, reduced succept to carcinogens
- 2 nd most consumed veg nationwide Lycoprene, beta carotene, folate, potassium, vitamin c flavinoids, vit E Heat increases lycoprene, decreases others Protects vascular cells from oxidation, felt to be the pathogenesis of atherosclerosis Reduction LDL, platelet aggregation, BP Available year round Lung and prostate ca risk
- Tomato juice, tomato sauce heat treated, more lycoprene, more CAD effect Lower risk prostate ca 5 studies support a 30-40% reduction in risk prostate ca assoc c high tomato/lycoprene injestion 2-4 servings tomato sauce per week 35% total risk reduction prostate ca, 50% reduction advanced prostate ca 10 tbsp/week optimal Also in pink grapefruit, guava, and watermelon Brocolli + tomato markedly less prostate ca growth than either alone
- Allyl-sulfer compounds block chemically induced tumors skin, mammary, colon Enhanced immune system
- Olive oil's health benefits The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid. Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs . Consequently, it lowers the incidence of gallstone formation . Olive oil and heart disease Studies have shown that people who consumed 25 milliliters (mL) - about 2 tablespoons - of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.(4) But while all types of olive oil are sources of monounsaturated fat, EXTRA VIRGIN olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed. Olive oil is clearly one of the good oils, one of the healing fats . Most people do quite well with it since it does not upset the critical omega 6 to omega 3 ratio and most of the fatty acids in olive oil are actually an omega-9 oil which is monounsaturated. Olive oil and colon cancer Spanish researchers suggest that including olive oil in your diet may also offer benefits in terms of colon cancer prevention (5). Their study results showed that rats fed diet supplemented with olive oil had a lower risk of colon cancer than those fed safflower oil-supplemented diets. In fact, the rats that received olive oil had colon cancer rates almost as low as those fed fish oil , which several studies have already linked to a reduction in colon cancer risk. Types of olive oil Generally, olive oil is extracted by pressing or crushing olives. Olive oil comes in different varieties, depending on the amount of processing involved. Varieties include: Extra virgin - considered the best, least processed, comprising the oil from the first pressing of the olives. Virgin - from the second pressing. Pure - undergoes some processing, such as filtering and refining. Extra light - undergoes considerable processing and only retains a very mild olive flavour. When buying olive oil you will want to obtain a high quality EXTRA VIRGIN oil. The oil that comes from the first "pressing" of the olive, is extracted without using heat (a cold press) or chemicals, and has no "off" flavors is awarded "extra virgin" status. The less the olive oil is handled, the closer to its natural state, the better the oil. If the olive oil meets all the criteria, it can be designated as "extra virgin". What is pure and light olive oil? "Pure" olive oil is made by adding a little extra virgin olive oil to refined olive oil. It is a lesser grade oil that is also labeled as just "olive oil" in the U.S. "Light" olive oil is a marketing concept and not a classification of olive oil grades. It is completely unregulated by any certification organizations and therefore has no real precedent to what its content should be. Sometimes, the olive oil is cut with other vegetable oils. How to care for your olive oil Resist the temptation to place your beautiful bottle of olive oil on the windowsill. Light and heat are the #1 enemy of oil. Keep olive oil in a cool and dark place, tightly sealed. Oxygen promotes rancidity. Olive oil is like other oils and can easily go rancid when exposed to air, light or high temperatures. There is a device called the PumpNseal which allows you to vacuum seal your olive oil in any jar, removing all the air. This makes it possible to store the olive oil without having its quality affected from air. You can find out more about the PumpNseal at http://www.vacusealit.com . You can of course buy extra virgin olive oil in any grocery store. One of my favorite sources on the internet for extra virgin olive oil and other more exotic foods is here . Olive oil versus canola oil Do not fall into the hype which is put out by traditional medicine regarding the promotion of canola oil (rapeseed) as superior due to its concentration of monounsaturated fatty acids. Olive oil is far superior and has been around for thousands of years. Canola oil is a relatively recent development and the original crops were unfit for human consumption due to their high content of a dangerous fatty acid called euric acid. If the taste of olive oil is a problem, or if you are frying or sautéing food, then you should consider coconut oil . Many nutritionally misinformed people would consider this unwise due to coconut oil's nearly exclusive content of saturated fat. However, this is just not the case. Because it has mostly saturated fat, it is much less dangerous to heat. The heat will not tend to cause the oil to transition into dangerous trans fatty acids . Antioxidants start to deteriorate right after bottleing. Store away from light, use w/in 2 months
- Plato may have been wiser than he knew when he said, "Nothing more excellent or valuable than wine was ever granted by the Gods to man." Those of us who have come to enjoy the variety and tastes that wine have to offer can now look to red wines for greater health benefits. Recent studies show that drinking one glass of red wine every day may have certain health benefits. Research indicates that moderate red wine consumption may help protect against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure . The French Paradox The French seem to know something about the health benefits of red wine. In a study that compared French and German red wines, the French red wines delivered a greater health benefit due to their higher level of antioxidants. This may partially account for the "French paradox," where studies show that in areas of France where the diet is high in fat those who drink red wine with meals have a lower incidence of heart attack than other parts of the world. Due to vast differences in diets, the evidence is inconclusive, but experts believe that red wine contains certain compounds that help protect the heart. This has opened the door for other researchers to study the components in red wine that may be responsible for its health benefits. What is Moderation? In the US, drinking in moderation means one glass for women, and one to two glasses for men. The definition of moderation is different in the United Kingdom and European Union, however. The "sensible limits" in the UK and EU are two to three glasses of red wine per day for women and three to four glasses for men. Moderation is Key The key to reaping the health benefits of red wine seems to be moderate consumption. Drinking one glass a day for women and up to two glasses a day for men may decrease the risk of heart disease, cancer and stroke. Excessive or binge drinking, however, doesn't produce the same benefits. In other words, when it comes to red wine: more is not better. Healing Powers of Antioxidants The compounds found in red wine that are responsible for its healing powers are antioxidants. Red wines contain several antioxidants beneficial to good health. Different antioxidants have different functions, but the key feature of all these antioxidants appears to be one of protection and prevention of disease.
- Alzheimers Broiled or baked fish tiw- cv health, decreased cva and mi Omega 3 fish oil Fish protien fed to older animals, they produce protiens as if younger More fish you eat, less llikely you are to be depresses
- Inverse association btween frequency of nut intake and BMI, nut feeding trials, no sig wt gain
- A handful a day can prevent heart attacks, block buildup of bad cholesterol, contain the growth of caner cells. Source of protien and fiber, promote healthoer shin 3/03 FDA approved 1.5 oz/day may reduce resk CAD after 10 years review, Penn state might improve arteries flexibility More Omega 3 than any nut- ALA also found in fish reduced triglycerides Antioxidants one of the most abundant sources incl ellagic acid, phytonutrient, inhibits growth CA cells Sterols block absorbtion cholesterol in bloodstream 250,000 tons harvested in US, most from California 1.5 oz = 6.6 gr protien, same as one egg, 2.8 gr fiber, same as ¾ c strawberries Source of mg, manganese, copper (trace minerals)
- Geriatric Jello shooters Highest 20% intake whole grains 29% lower CAD tan lowest 20% intake Protection from diabetes, obesity Decrease LDL Three servings whole grains/day ave american one servingday Fiber, antioxidants, phytosterols Phenolic acids antioxidant Protective against gi cances stomach, colon Protective against hormonal cancers breast, prostate Source of phytoestrogens
- Pool balls: Not enough greens Blueberry and spinach retard and reverse age related declines in brain function, cognitive and motor fxn in rats 1 salad has 3 mg iron,, 17% RDA iron
- Anthocyanins reduced ca, heart disease, age related memory loss
- Contain a varietyof anticarcinogenic phytochemicals Reduction in colon cancer : decrease polyps Unfermented soy products better Phytoestrogens lower elevated cholesterol, no effect nml baseline level Soy ingestion early in life decreases breast ca- ist gen asians who go to western diet protected, 2 nd gen not protected No improvement bone density, cognitive in post menopausal women Cut hot flashes in half: ½ cut dry roasted, low salt soy nuts Decrease 27-49% (more if exercised more .5-1.5 hrs vs >4.5 hrs) edemame
- EGCG (epigallocatechin-3-gallate), an antioxidant component of green tea, can inhibit the build-up of plaque in the arteries. Unlike past studies, this study shows the impact not only in mice, but also the reason why past studies have failed to show the same benefits in humans. It turns out that, as with so many things in life, timing is everything, says cardiologist Kuang-Yuh Chyu, MD, PhD, assistant professor of medicine at UCLA School of Medicine and lead author of the study. He says that prior to this, animal studies that evaluated the effects of antioxidants on artery health generally started with young animals. Clinical trials with human beings, on the other hand, almost always enroll adult patients who already have arterial plaque disease. The purpose of this study, Dr. Chyu told me, was to find out what impact the antioxidant might have on newly forming plaque in the mice versus how it would affect plaque that already existed. (Study team members were able to make this distinction by manipulating how, when and where they induced plaque deposits in the mice.) The results were startling: The antioxidant inhibited the development of newly forming plaque deposits by up to 73%... however, when it came to the mature plaque, it had no effect at all. EGCG kills human esophageal cancer cells in test tubes /amt in 2 cups/day Theanine- a compound with stress reducing effect on the brain
- More Study Needed on Salt's Health Risks A new analysis says more research is needed to demonstrate the toll a high sodium diet takes on the body over a lifetime. "A lifelong high-salt diet may expedite the stiffening of the arteries," argues Dr. Geza Simon of the Hypertension Clinic at the VA Medical Center in Minneapolis. Salt increases average levels of blood pressure, although some people have greater blood pressure responses to salt than others, the National Heart, Lung, and Blood Institute says. Most Americans consume too much salt, according to the institute. It says people should take in less than 2.4 grams of sodium a day, or roughly 1 teaspoon of table salt a day.
- Plato may have been wiser than he knew when he said, "Nothing more excellent or valuable than wine was ever granted by the Gods to man." Those of us who have come to enjoy the variety and tastes that wine have to offer can now look to red wines for greater health benefits. Recent studies show that drinking one glass of red wine every day may have certain health benefits. Research indicates that moderate red wine consumption may help protect against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure . The French Paradox The French seem to know something about the health benefits of red wine. In a study that compared French and German red wines, the French red wines delivered a greater health benefit due to their higher level of antioxidants. This may partially account for the "French paradox," where studies show that in areas of France where the diet is high in fat those who drink red wine with meals have a lower incidence of heart attack than other parts of the world. Due to vast differences in diets, the evidence is inconclusive, but experts believe that red wine contains certain compounds that help protect the heart. This has opened the door for other researchers to study the components in red wine that may be responsible for its health benefits. Ave american 150 lbs per year high-fructose corn syrup (HFCS). According to research at Louisiana State University, published in the April issue of the American Journal of Clinical Nutrition , the increased use of HFCS in the US mirrors the rapid increase in obesity. Where's the connection between HFCS and obesity? HFCS "hides" on product labels because it does not have to be identified as sugar. And with the low-carb craze rushing ahead at full throttle, the use of HFCS is only likely to increase. WHAT YOU CAN DO
- Favorite food is seconds?