Since in America 2/3rds of us are overweight, knowing about the ultimate risk of belly fat is both urgent and important. The facts recently uncovered are shocking!  Learn about the damage that excess fat can do, and how to minimize the risks.

WITH THANKSGIVING one day away, this subject may be viewed as heresy because it deals with diet, but I just learned a few things from yesterday’s Dr. Oz show and if I don’t write about it now, it may elude me later.  Let me add that it’s important for you to know this.

As Dr. Oz reports, the science is clear, and what it says is disturbing given that about 2/3rds of all Americans are overweight.  What we know now is that…

Fat can cause cancer!

This eye-popping assertion was the subject of yesterday’s Dr. Oz show, where he and Dr. Kathleen Wolin, an expert on the matter, delved into how fat causes cancer, what types of cancer fat can cause and what can be done to mitigate the risk.

And the risk is substantial.  To underscore this, I’ll ask you a question.  What do you think has the greatest potential to cause cancer, smoking cigarettes or being overweight?

The answer: Both smoking cigarettes and being overweight carry the same risk of creating cancer – a 30% chance each.

What the studies now demonstrate is that belly fat not only increases the risk of diabetes and heart disease, the so called “diabesity”, but of four types of cancer as well.  The four cancers are: Pancreatic Cancer, Colon Cancer, Kidney Cancer and Endometrial Cancer.

If you’re overweight by more than ten pounds, and certainly if you’re obese, you now have a very big reason to take the bull by the horns and lose weight.  If you’ve tried before and weren’t successful, this is the time to seek help, particularly if anyone in your family had any of the four fat-influenced cancers, diabetes or heart disease.

A Special Kind of Fat

What is under scrutiny here is not all fat irrespective of where it is on your body, but belly fat.  Not all fat has the same damage potential.  The fat on your thighs is not as harmful as that hanging around your belly.

Belly fat is called the “omentum”. Omentum is defined by About.com to be:

“… a large fatty structure which essentially hangs off the middle of your colon and drapes over the intestines inside the abdomen to be It is a hormone producer that disrupts normative chemicals in your body. These hormonal chemicals can feed cancer cells and resist the immune system’s response to them.”  (Source here.)

Here’s what it looks like:  

The 4 Cancers that Fat Can Cause

The one common characteristic of the four cancers that fat can cause is that they are all in organs located in proximity to the belly fat, especially when the fat covers a lot of ground – left, right, up, down, out and round.

1. Pancreatic Cancer.  As you may know, the pancreas is deep in the abdomen below the stomach and liver, which makes it close to the belly.  The pancreas helps regulate how the body processes sugar by producing insulin.  If impaired, the pancreas may have difficulty producing insulin, which is the major cause of diabetes.  What’s now known is that a pancreas that can’t regulate sugar due to excess belly fat leaves it vulnerable to cancer.

Reduce this risk by eating foods rich in folates, such as eggs, asparagus, oranges and green leafy vegetables.

2. Colon Cancer.  The omentum lies over the colon and gets entwined within it.  The pernicious effect it has on the colon is through increasing inflammation and reducing immune function.

Reduce this risk by taking two “baby” aspirin daily in warm water so that it’s quickly dissolved. Another tip is to take a curcumin supplement, as this herb is very useful in reducing inflammation.  To increase immune function, consider the supplements listed in Power Up Your Immune System and Antioxidants Kill Free Radicals.

3. Kidney Cancer. Belly fat is a major producer of the hormone “leptin” which can fuel cancer growth as it helps the blood vessels that feed the cancer cells in the kidney.

Reduce this risk by lowering your salt consumption, increasing potassium, and eating foods such as bananas, apricots and broccoli (all high in potassium).

4. Endometrial (Uterine) Cancer.  The omenum fat excretes estrogen and bathes the uterine in it constantly, hyper-stimulating it.  This can result in cancer.

Reduce this risk by drinking a cup of coffee without sugar and cream.  The thought is that coffee helps stimulate metabolism which has the effect of reducing estrogen, although the science is not clear on this.  Personally, I rather drink green tea for the metabolic stimulating effect.  I do this and take the Green Tea Mega supplement.

A 35+ Inch Waist is Dangerous

How do you know if you’re carrying too much belly fat?  Well, I guess it’s a good sign if you’re unsure, for if it’s not completely obvious, you may not be in the danger zone.  But just to make sure, here’s how to measure your waist:

Take your tape measure and bring it across your belly button and hips.  You can suck your belly in. Look down at the tape and gasp!  If the measurement is more than 35 inches for a woman, or 40 inches for a man, you need to take some weight loss measures.

One important thing to point out here, particularly to those of you who don’t consider yourself overweight, and that is maybe tomorrow you will be. In fact, odds are that as the years unfold, so will your belly.

The reason is that the average American adds a couple of pounds each year as we get older. The weight sneaks up on us, and as it does, so do the cancer risks described here. Obviously, it’s really important that you pay attention and not be lax about what might initially seem to be the gaining of a few pounds.

[Here are Dr. Oz’s five life saving numbers you should know.]

Tips and Tricks for Weight Loss

It’s beyond the scope of this post to deeply dig into a weight loss system, and surely there’s enough information on the Web about that.  I can suggest a few things, however, to get you on your way.

1. Get educated on the subject.  On this blog, you can read Dr Oz and the 14-Day Reboot Diet Plan, Diet 101 and The Basics – My Approach to Health.

2. Choose a few things that you’re willing to do to lose weight and add one each week or so.  For instance, one week you can reduce your red meat consumption to two servings and increase your green leafy vegetables to five servings.  One week, walk x blocks, week two 2x blocks.

3. Recruit a buddy.  This person will keep you on your plan and vice versa.

4. Establish new, healthy habits that you do at specific time each day.  For instance:

- Upon waking, first thing, drink as much purified water as you can.

- Then consume 20 to 30 grams of protein, either a whey, hemp, pea or rice protein supplement, and/or eggs and beans… in any event, ALWAYS eat something balanced and good for breakfast (see #1).

- Throughout the day, drink water with apple cider vinegar in it, about one teaspoon per eight ounces, or if you can’t stand the taste that way, first put the vinegar in your mouth and then chase it with water.  Vinegar is a good fat emulsifier.

- When eating high glycemic foods (white food – wheat, rice and such, sugary foods, packaged foods) add some vinegar or cinnamon to slow down the blood glucose reaction.

- Eat fiber-rich foods and have a back-up plan in case your day is taking you away from such foods.  A back-up plan would be to have some flax seed powder (grind fax seeds in your coffee grinder, or buy them already grounded) or psyllium husk powder and scoop  a tablespoon into a shaker jar filled with water, lemon water, or water with a touch of apple juice.

Drink it down fast before it congeals.

Mobility – Use It or Lose It!

My final statement here goes without saying but I’ll say it:

Each of the risk reducing behaviors cited above for the four different cancers influenced by fat can be made dramatically more effective with exercise.

There’s no getting around the fact that our bodies are made to move.  For most of us in the modern world, they only move from a building to a car to the dinner table.  Insufficient!  If you don’t know how to exercise, find out.  As I mentioned above, recruit a buddy and make it your business to find out how to exercise.

And make sure part of your exercise program includes stuff that makes you breathe heavily (aerobic/anaerobic) , stuff that works your muscles thoroughly (resistance training) and stuff that stretches you (like yoga).  Here’s a five-minute session to get you started.

OK… it’s Thanksgiving, go be thankful, eat heartily but consciously, and resolve to do some things differently.  Please share this with everyone you think could benefit by it.  And good luck.

Related posts:

1. Dr. Oz on Preventing Breast Cancer (Watch Video)
2. The Seriously Serious Problems of Obesity, Cancer and Obesity
3. Guidelines Push Back Age for Cervical Cancer Tests

Strangely, two powerful weapons against heart disease and stroke are a toothbrush and dental floss.  Here’s the connection between oral health and the health of your entire body. [See Update link at bottom.]

LAST NIGHT, my buddy Steve entered my home looking distracted and holding his jaw.  “I just bit off a piece of my tooth”, he exclaimed, as he opened his hand and displayed a tooth particle.

“That’s about a thousand bucks worth of dentistry”, I replied…  “Good thing you have Cadillac health insurance.”  (Yeah, he’s one of my few friends with BOTH a job and great health insurance.)

As Steve went to the bathroom mirror to examine his plight, I remembered my father’s bout with a life-threatening bacteria that put him in the hospital for a week.  It was caused by an abyss under his tooth which over time became a cauldron of bacterial brew that then launched from the tooth into his whole body, becoming a systemic health crisis that completely overwhelms the immune system.

Healthy teeth are more than a matter of a flashy white smile.  Healthy teeth help keep the entire body healthy.

In this article, Why Oral Health Leads to Overall Health, Dr. Glenn D. Braunstein dives into recent research that indicates that a few health issues and diseases can be linked to oral health, or the lack thereof.

Take heart disease and stroke for example.  Two common items in most households are weapons to help defend against these pernicious health issues – the toothbrush and dental floss.

Have plaque on your teeth?  It could indicate that plaque is in your arteries as well, as well as periodontal disease.

Cavities?  Well, we all know that this indicates a diet rich in sugars.

Dr. Brausnstein’s article is a good look into the connection between overall physical health and the health of one’s mouth, so I encourage you to check it out, especially if you’re not particularly diligent about the condition of your teeth.

[Update: Just read similar article here that connects dental health to premature birth, difficulty of conception, dementia, diabetes and lung health.]

Related posts:

1. The Heart of the Matter
2. Dr Oz’s Life Saving Heart Tips
3. Cardiovascular Health Ain’t Hard

This is a long list of supplements that are thought to offer some level of protection against radiation.  By and large, these are the very same supplements that are touted to clean and rebuild the body of toxins, as well as provide essential nutrition.

I WAS on an email list that began who knows where that forwarded the following material without attribution.  I read it, mostly agree with it, have blogged about much of it already.  I post it here in its entirety without attribution because I don’t know the source.  If any of it intrigues you, you might google around for sources that confirm these supplement assertions.

Potassium Iodide: Of course, most everyone knows this one.  This can protect the thyroid gland by saturating the thyroid with iodide so it cannot absorb radioactive iodine.

“The idea of stockpiling the drug, potassium iodide, has been debated since the 1979 accident at Three Mile Island, near Harrisburg, Pa. Proponents renewed discussions of the proposal after the explosion of the Chernobyl reactor in the Ukraine, a 1986 accident that is now blamed for thousands of thyroid cancers, mostly in people who were in utero or younger than 2 years old at the time. Those people, regardless of their age, who took potassium iodide at the time were protected.”

“But the new recommendation is far more complex, establishing different recommended doses and different conditions for use for eight categories of people: newborns; infants younger than 3 years old; children 3 to 12; youths 12 to 18; adults 18 to 40; adults older than 40; and women who are lactating or are pregnant.

For those younger than 18 and for pregnant or lactating women, the F.D.A. will recommend giving the drug at a level of radiation exposure a fifth as large as advised in the 1980′s.”

What this confusing mish-mash  means is, if you get sufficient iodine in your diet, you should be protected.  Even if exposed, organic iodine can actually remove radioactive iodine that has lodged in the thyroid gland.  More dose info below under Kelp and Sea Vegetables.

The RDA according to the Nutrition Almanac - http://mutage.oxfordjournals.org/cgi/content/abstract/18/4/337 – is 150 mcg (millionths of a gram) per day.  The latest therapeutic dose recommendations are complicated depending on age, body type, exposure etc. General guidelines are adults and adolescents a full therapeutic dose is 130 mcg.  Children over 3-12 yrs. 65 mcg.  Over one month-3 yrs.  32 mcg.  Birth to one month  16 mcg.  By saturating the thyroid gland it is protected up to one month., which is long enough for the radioactive iodine (which has a half life of 8 days) to disappear from the environment.  Without the potassium iodide (KI) taken in advance of an attack to saturate the thyroid, its protective effect lasts about 24 hours! You should have tablets on hand

Beta-1,3 Glucan: Extracted from the cell walls of baker’s yeast it is a potent immune enhancer. It activates important macrophages and is also an anti oxidant.  Studies by the Army showed that glucan was a powerful protectant against a lethal dose of radiation. Ref 2 page 9.

Polyamines: “The free radicals generated by ultraviolet (UV) or ionizing radiation can attack cellular lipids, proteins and DNA. Endogenous free radical scavengers such as glutathione and the polyamines (e.g, spermidine and spermine) can inhibit the action of ROS (peroxides and hydroxyl radicals).”

Naringin: “Radiation is a well-known inducer of free radicals and compounds that can scavenge free radicals may reduce radiation-induced DNA damage. Naringin, a bioflavonoid predominant in grapefruit and other citrus fruits, has been found to scavenge free radicals, therefore it may also reduce radiation-induced damage.”

Dimethyl Sulfoxide: Or DMSO,  “prevents DNA Nicking Mediated by Ionizing Radiation or Iron/Hydrogen Peroxide-Generated Hydroxyl Radical.”  (This is a very valuable substance and you would do well to find out more about it.)

Melatonin: “As melatonin administration reversed oxidative organ injury, as assessed by biochemical and histopathological findings, it is suggested that supplementing cancer patients with adjuvant therapy of melatonin may have some benefit for successful radiotherapy.”

Polyethylene glycol: “There is disclosed a method of protecting animals including humans against ionizing radiation by injecting the animals with a polymer having the approximate formula H(OCH.sub.2 CH.sub.2).sub.n OH, where n varies between 4 and 13. Particularly, it is found that polyethylene glycol (molecular weight between 200 and 600), polyethyleneglycolmonoethylether (molecular weight between 200 and 600), and polyvinylpyrrolidone (molecular weight up to 10,000) when injected into standard experimental animals, such as mice, protects them from the lethal effect of ionizing radiation.

Tetracycline: “Tetracyclin derivatives and ceftriaxone, a cephalosporin antibiotic, protect neurons against apoptosis induced by ionizing radiation. Our results suggest that some tetracycline derivatives, such as doxycycline and minocycline, and ceftriaxone, a cephalosporin derivative, protect neurons against apoptotic death.”

Vitamin C: This may be the most important thing of all to have on hand for many applications, e.g. poison, bites, viruses, etc.  The book “Vitamin C, Infectious Diseases, & Toxins”   by Thomas Levy, MD, should be one of your most prized possessions along with as much Sodium Ascorbate as you can store.  Vitamin C cannot only protect against radiation but also repair damage from previous exposure.

Vegetable Oil: Extra virgin olive oil but any cold pressed, extra virgin oil will do in an emergency.  If you are exposed or are going to be, you can drink a half cup and if will help supply protection for the cell membranes. ( I got this from the Atomic Energy Commission Report many years ago but it still is true.)  Some studies show that applying these oils to the skin can help protect against radiation skin burns. Vitamin E oil applied to the skin, along with Vitamin C and aloe vera  could help mitigate radiation burns.

Oils: Dr. James Ashikava found that mice will survive normally lethal doses of x-rays if they are given common edible unprocessed vegetable oils—especially olive or peanut oils.  It is reported from Mexico, that those who work or live near sources of radiation, such as atomic labs or nuclear power plants, eat or rub vegetable oils on their skin for greater protection.

Rutin: Strengthens the capillary walls and reduces hemorrhaging caused by x-rays. In animal studies reduced the death rate caused by excessive x-rays by 800 per cent.

Dose: 100 to 200 mg a day as protective dose. If exposed, 800 mg. or more a day. It is harmless.

Pantothenic Acid: Prevents radiation injuries.  In animal studies, the survival rate was increased by 200 per cent by giving pantothenic acid prior to exposure. Brewers yeast is by far the best source of this substance. Dose:  Preventive—5 mg. to 15 mg. for children, 25 mg. to 50 mg. for adults.  Use a double or triple dose as a therapeutic after exposure.

Brewer’s Yeast: Believe it or not, brewer’s yeast can help protect and repair damage from many types of radioactivity.

Vitamin F:Essential fatty acids or EFA, present in all crude, cold-pressed vegetable oils.

Lemon: Or lemon peel concentrate.  Probably due to the bioflavonoids.  It is always good to take Vitamin C and bioflavonoids together since the latter multiplies the effect of the C.

Lecithin: 2-3 tbsp. a day, will help counteract the effects of radiation.

Kelp: Supplement the diet with easily assimilable organic iodine, as in kelp (Norwegian or other clean water kelp if possible),  this will saturate the thyroid so radioactive iodine will not be absorbed. (It, like all sea vegetables contains an amazing substance called sodium alginate which we will get to later.) Dose:  1 to 2 tsp. Of granules daily, or 5 to 10 tablets.  Protective program for Strontium-90.

Calcium and Magnesium: both help your body to pass off Strontium 90. Get supplement not made from animal bones which contains Strontium 90. Dolomite is best. Dr. Linus Pauling says heavy calcium supplementation will reduce strontium 90 absorption by 50 percent, but be careful not to over indulge unless exposed.

From the valuable resource book, “Fighting Radiation and Chemical Pollutants with Foods, Herbs and Vitamins” by Steven R. Schechter, N.D.  (likely out of print) I have purposely left out some of the doses and other specifics in many cases to  space constraints, to avoid giving medical advice, and to encourage you to find and buy this book and the others. However, because the book is out of print I have included some dosages; keeping in mind that the book is over 20 years old. If I do err in this direction, consider it my opinion and not medical advice.  Go to the information source;  When you need it, the info will be priceless and still applicable.

Calcium: By the mechanism of selective uptake, calcium blocks or decreases the absorption of strontium-90, calcium-45 and other radioactive isotopes by the skeletal system.  Calcium also helps to eliminate radioactive isotopes that are lodged in the bones!  The National Research Council recommends that adults consume 800 mg. of calcium per day.  For children and lactating women this is 1,000 mg. and 1,400 mg.. Too much calcium can be harmful. The best forms of supplemental calcium are calcium citrate, gluconate, carbonate, lactate, or amino acid chelated calcium.  It is good to take a calcium—magnesium combination.

Magnesium: Like calcium, magnesium prevents the uptake of radioisotopes and helps to eliminate already stored strontium-90.  One reason not to use synthetic vitamin D (Calciferol) is that it can combine with magnesium and carry it out of the body.  Calciferol is contained in much commercial milk.  Fluoride also leaches calcium from the body among other horrendous things.  The optimal diet should contain about ½ as much magnesium as calcium.  The RDA for calcium is 350 mg. to 700 mg.  The high end should not be exceeded but since the Standard American Diet  or SAD does not supply enough magnesium, supplements are recommended.

Sea Vegetables: Sodium alginate is one of the more powerful protective substances in sea vegetables like kelp, which includes arame, wakame, kombu,  and hijiki.   Sodium alginate reduces the amount of strontium-90 absorbed by bone tissue by 50 to 83 percent.  (You can also obtain a great source of this in a fantastic herbal combo by Solaray called Detox Blend SP-25.)

Bee Pollen: Studies show that bee pollen can significantly reduce the usual side effects of both radium and cobalt-60 radiotherapy and also the sickness after massive abdominal x-rays. One study showed that the proliferation of cancer cells stopped in cancerous tumors induced in mice.  (This is only indicative and does not purport to be medical advice. One should go to the source and study the relevant information before drawing conclusions. Try to get real bee pollen from an organic bee keeper, uncooked.)

Bee Propolis: Besides the healing and anti bacterial qualities of this substance, it has been effective in clinical stages of radioepithelitis, i.e. inflammation of epithelial tissue due to radiation. (Same as above.  Get unheated, raw organic honey; it is a good source of pollen, royal jelly and propolis.)

Fermented Foods: Due to their multiple beneficial effect on the intestines, fermented foods help to counteract the toxins from radioactive fallout that is ingested from foods, e.g. yogurt, sauerkraut, kefir, etc.

Beets: Beets have been shown to rebuild hemoglobin of the blood after exposure to radiation. Rats fed a diet of 20 percent beet pulp were able to prevent cesium-137 absorption and 97 to 100 percent more effectively than rats given no beets.

Primary-grown Nutritional Yeast:  Besides having Vitamin E,  it also contains the nucleic acids RNA and DNA, both of which have been shown to have radio protective qualities.  It has been shown to help rebuild and regenerate cells damaged by radiation, and also to produce relief from radiation poisoning and it’s many horrible symptoms.  Nutritional yeast has a good amount of many important nutrients.  Primary –grown yeasts bonds with and absorb heavy metals such as uranium, lead and mercury!

Garlic and Onions: Cysteine, also present in onions, binds with and deactivates both the radioactive isotopes and toxic metals such as cadmium, lead and mercury.  The sulfur in cysteine helps the kidneys and liver detoxify the body.  Garlic has many wonderful healing properties and should be researched.

Green Cabbage: Lourau and Lartigue reported  that green cabbage increased the resistance of guinea pigs to radiation.  The US Army  found that broccoli, green cabbage and alfalfa reduced the effects of radiation on guinea pigs by 50 percent!  (You can get a good organic alfalfa pill very cheap from Nature’s Plus.)

In one mice study, olive oil taken internally fully protected rats against progressive doses of x-rays ranging from  300 to 2,400 roentgens.  The olive oil provided optimal protection when is comprised about 15 percent of the total  calories of the diet.  Olive oil and sesame oil are more resistant to breaking down from heat while cooking and have a longer shelf life.

Vitamin A: In 1974, researchers from India found that vitamin A, when taken internally by humans, hastened recovery from radiation.  In 1984, Dr. Eli Seifter and a team of researchers fro the Albert Einstein College of Medicine….reported vitamin A and beta-carotene counteracted both partial and total body gamma radiation. It also improved the healing of wounds; reduced weight loss, thymic and splenic atrophy, and adrenal enlargement; and prevented gastro-ulceration and an abnormal decrease in red and white blood cell formation.  (The therapeutic purposes, 25,000 to 35,000 IU are recommended for adults.  During emergencies or crisis situations, intensive exposure may warrant as much as 40,000 to 100,000 IU of beta-carotene, but should be taken for no more than three to four weeks. Infants should not consume high amounts. This info is only very partial and you should consult the book for specifics.)

Vitamin B Complex: There are so many benefits to the B vitamins that there is no space to list them.  One of the many is they normalize the red and white blood cell count, because the destruction of white blood cells by radiation can last for extended periods of time. The various B vitamins have different effects and should be taken together.

Vitamin C and Bioflavonoids: Not to be redundant;  researchers at Harvard Medical School said, “Our experiment showed that vitamin C can prevent damage from radiation….it somehow keeps the radiation from killing the cells.”   Their experiment indicates that the dosage for humans exposed to intensive radiation would be approximately 10 grams per day—a mega dose. (More about C and radiation later from Dr. Thomas Levy. The literature must be studied before mega dosing but levels up to 50,000 and more have been administered for short periods with good results.  If more than 750 mg. of vitamin C is taken daily, calcium, magnesium, B6 (within the whole B Complex), and sufficient water to prevent kidney stones.  The body cannot store much C and it is used for darn near everything in the body, so make sure you get enough.)

Vitamin D: An adult therapeutic dose would range from 400 IU per day to 1,000 IU daily.  During an emergency, adult daily dosage could go as high as 2,000 IU, if taken for no longer than one month.  (I would say to find a natural vitamin D as there have been reports that synthetic vitamin D has some bad side effects.)

Vitamin E: It can protect against the effects of x-rays and radioactive cobalt. It improves anemia following exposure to radiation. It can provide internal and external protection against  cesium-137 which is a common component of fallout and nuclear power plant leaks and routine emissions. For the form of E d-alpha-tocopherol, an adult weighting about 155 would need about 900 IU per day.  (I take more than this every day normally. On exposure, I would take 1600 IU as I have many times for several weeks.  I prefer to get the dry, water dispersable E, but any kind is good as long as it is fresh. The oil can go rancid.  Also, try to get the most natural form.)  E also helps prevent the destruction of Vitamin A and fatty acids by massive doses of x-rays. If large doses of C, B and E are taken before exposure, the terrible symptoms of radiation sickness can be reduced or eliminated to a large degree.  Caution: E should be used cautiously if you have high blood pressure or rheumatic heart disease.

Selenium: Wonderful element.  Does so many positive things impossible to list.  It fortifies the immune system, reduces the rate of cancer in humans and helps to alleviate leukopenia, (abnormal decreases of white blood cells). The RDA is 50 to 200 micrograms per day.  Some recommend as much as 100 to 300 micrograms per day, but more should be under medical supervision. It is most effective when taken with vitamins A and E.

Potassium: If there is a deficiency, radionuclides like cesium-137, cesium-134, potassium-40 and potassium-42, are absorbed through selective uptake etc. RDA is uncertain  but health authorities suggest a minimum of 2,000 to 6,000 mg. in the diet.  Usually supplementation is not necessary and too much can be dangerous.

Zinc: A diet that supplies sufficient zinc blocks the uptake of radioactive zinc-65.  Zinc DTPA has been used to chelate americium-241 from a nuclear accident victim.  Natural zinc also will help the body eliminate several toxic heavy metals including cadmium, aluminum, lead, and excess copper.  Although doses over 50 mg. per day have been used it should be under a doctor’s care.

Iron: A number of studies indicate exposure to radiation significantly decreases levels of iron in the body.  Radioactive iron and plutonium, isotopes similar in structure to iron, can be carried to iron storage sites such as liver, bone marrow, ovaries or testes, and lungs if the body is deficiency in iron.  The National Research Council recommends a daily intake of 18 mg. for women, 30 to 60 mg. daily if pregnant or more if lactating;  10 mg. for men, and 10 to 18 mg. for children. After exposure to radiation or loss of blood, supplementation of approximately 10 to 18 mg. daily.

Siberian Ginseng: Eleutherococcus senticosus is the best for medicinal purposes. Soviet researchers reported that eleuthero extract has radio protective qualities, and can be used in conditions of acute or chronic radiation sicknesses such as hemorrhaging, severe anemia, dizziness, nausea, vomiting and headaches due to x-rays. It can lengthen survival time after exposure.  The list is too long.  Do some research. It is almost miraculous  protecting against infections. poisons, etc.  It increases human resistance to a remarkably wide variety of stressors.

Adult extract treatment doses: 20 to 40 drops before meals, two or three times per day.  Children: single dose one drop per each year of age, repeated twice a day.

Panax Ginseng: Studies have found this Asian version is effective against radiation as well.   Researchers observed, ginseng increases the rate of production of serum albumin and gamma-globulin as well as DNA and RNA protein, and lipid synthesis in bone marrow cells.  Also, human subjects taking ginseng root were able to acclimatize more easily to oxygen-deficient air.  Both types can be taken daily as they build up in the body in a positive way.  Best to take small amounts over a long period.

Aloe: Of the more than 200 species of Aloe, these species have shown evidence of being radio-protectants: aloe barbadensis (aloe vera),  aloe arborescens, aloe striatula, and aloe saponaria.  Emulsions can prevent the development of local reactions in radiation therapy and treating radiation burns of second and third degrees.  Aloe also accelerates the process of tissue repair and normal cell growth. It is optimal to use its fresh form direct from the juicy leaves of the plant.  It also has pain-relieving properties.  Use fully mature leaves from outer leaves first.

Chaparral: Also known as the creosote bush, one of the active ingredients is NDGA.  One thing it does is inhibit the tumor electron transport system, which denies such growths the electrical energy they require. It also corrects malignant melanoma in many cancer patients. Chaparral  is an excellent antibiotic and helps purify and detoxify the blood.  Use with caution and supervision. Dose:  If taken in tablet form take an extra 300-750 mg. of vitamin C per day to help the body process the concentrated resins and gums in the herb.

Green Tea and Black Tea: Indications are that the radio-protective effects of tea catechins are associated with the antioxidative property, taken both before and after irradiation.  Caution  with large use of black or green teas because they contain large amounts of caffeine and tannic acid.  Also, some evidence that green tea takes up large amounts of fluoride.

Nucleic acids: RNA and DNA increase the survival rate of mammals exposed to irradiation.  Bee pollen, nutritional yeast and certain sea algae such as chlorella contain relatively large percentages of nucleic acids. Onions contain RNA.

Cysteine: A natural amino acid helps counteract several kinds of radiation. Caution: Do not take as a seperate supplement. Can be a dangerous excitotoxin like glutamate (MSG) or aspartate in abnormal quantities.   Occurs in sulfur containing vegetables most of which are in the cabbage family.  Kale is by far the best source with watercress and brussel sprouts good sources too.  Make sure you get non-irradiated vegetables.

Pectin: Obtained from ripe fruit like apples.  Like sodium alginate in agar and kelp, pectin bonds or chelates with radioisotopes, especially strontium-90, and reduces the absorption into the skeletal system.

Papain: In one study, 50 percent of the rats given papain survived a normally lethal dose of radiation.

Medicinal Charcoal: Has the ability to absorb and neutralize radioactive substances and some toxic materials.  Researchers report that 10 grams or 1 tablespoon of charcoal can absorb about 3 to 7 grams of materials.

Organic Germanium: Ge-132, according to one study, “Radioactive rays release electrons that destroy cells and blood corpuscles….Germanium floating near the blood corpuscles skillfully catches those released electrons and lets them move around its nucleus.”  In other studies mutagenesis of cells exposed to cesium-137 and gamma rays, was “remarkably reduced” without affecting cellular growth or survival.  It seemed to improve the fidelity of DNA replication.  Ge-132 protects cysteine, an amino acid with known protective value. Dose:  25 mg. to 100 mg. per day is often used in Japan.  It can be derived from onions, pearled barley, and watercress.

Sodium Alginate: An effective preventive and therapeutic substance against radiation and heavy metals according to Tanaka.   In two experiments using rats, sodium alginate decreased by a factor of 12, the uptake of several radioactive isotopes—including strontium-90, strontium-85, barium, radium, and calcium. Skoryna el al. concluded that ingestion of small but regular does of alginate is effective in preventing the daily absorption of small doses of radioactive strontium and other contaminants that are present in the environment.  Brown sea vegetables such as kelp are the most effective sources.

Alginate is nontoxic and is not reabsorbed for the GI tract and appears to have no adverse affects even at high doses.  Red sea vegetables, such a dulse are most effective at binding plutonium, and green algae binds cesium most effectively.

Dose: The Atomic Energy Commission recommends for maximum protection against radioactive poisoning for humans, taking a minimum of 2 to 3 ounces of sea vegetables a week or 10 grams (two tablespoons) a day of sodium alginate supplements.  During or after exposure to radiation, the dosage should be increased to two full tablespoons of alginate four times daily to insure that there is a continual supply in the GI or gastrointestinal tract.   There may be a rare problem of constipation but this can be avoided if the sodium alginate is made into a fruit gelatin.  Agar, derived from sodium alginate in kelp, is a safe, nontoxic substance that can be used as a thickening agent or gelatin.  (Solaray has a great product I use now called Detox Blend )

Another benefit of sea vegetables is the natural iodine. If there is insufficient iodine in the diet radioactive iodine-131 will be absorbed and collected in the thyroid gland. Even if radioactive iodine is absorbed by the thyroid, taking natural iodine helps offset the side effects of exposure.  According to Dr. Russell Morgan, one mg. of iodine for children and five mg. for adults taken daily will reduce by about 80 percent the radioactive iodine accumulated in the thyroid.  Whole foods are the best source of iodine, e.g. sea vegetables like hijiki, arame, kombu and dulse.  Iodine is leached from the thyroid gland by drinking chlorinated water.  Avoid iodized salt which contains excessive sodium and no potassium.  Sea vegetables are rich in vitamins and contain most if not all of the essential minerals and trace elements.  Sea vegetables also help dissolve fat and mucus deposits.

Chlorophyll: A number of studies found that chlorophyll-rich foods can decrease radiation toxicity.  Spirulina and chlorella are two micro-algae that are rich in this substance, as are leafy greens, celery, parsley, the sprouts of any grain or bean, the young shoots of any edible grass and sunflower greens.  Chlorophyll is similar in structure to hemoglobin.

Related posts:

1. Japan’s Radiation Fallout – Protect Yourself!
2. Promising Ways to Fight Radiation Poisoning
3. Worried About the Potassium Iodide Supply?

Am on a myth roll… this one, “10 winter health myths”.  After all, it is winter, you want to be healthy, so check it out.

I JUST can’t help myself.  Just read another list of health myths, and am compelled to list them, but this time, I’ll leave it to you to click over to the original article rather than summarize them (along with my two cents), as I did yesterday’s post, 12 Myths About Cholesterol.

This one is from Yahoo! Health and it’s called, 10 Winter Health Myths Exposed, by Sara Jio.  Go to her article and read the specifics about why these commonly held beliefs are bunk, or continue on here to scan the list.

Here they are, 10 Winter Health Myths:

1. You can catch a cold by being out in the elements too long. (It isn’t the cold, it’s the bacteria and viruses.)
2. More people are depressed during the winter months. (Perhaps a bit more stress, but not depression.)
3. Chicken soup helping a cold is an “old wives tale”. (Could help the immune system and assist in zapping the cold.)
4. Wear a hat cause you lose must of your heat via the head. (Nope, first be concerned with your torso – wear a warm jacket.)
5. Shouldn’t exercise in the cold. (Nope, just warm up first.)
6. We need more sleep in the winter. (Not a need, but perhaps a compulsion.)
7. Don’t need sunscreen in the winter. (Yes you do… the Sun and UV rays are still present.)
8. Frostbite is hard to get. (No, can happen in just 30 minutes.)
9. Dry skin is harmless and a winter issue. (Maybe not, as it can induce infection.)
10. Can’t get allergies during the winter. (Depends – pollen allergy suffers are safe, but indoor allergies get worse.)

Well, I guess I did include a summary (actually, a conclusion) for each of these 10 winter health myths, but for more insight and a better understanding, go read Sara Jio’s article.

Related posts:

1. Five Diet and Exercise Myths that Need to Die
2. 12 Myths About Cholesterol
3. Dr. Weil and Kevin Rose Talk Health (Video)

It’s been quite a while since I’ve last posted here on GarmaOnHealth.  A death in the family tossed a curve ball into my life, and the trip it required taught me a lesson on preparing to be out of one’s element when it comes to food and exercise.  Here’s what I did right and wrong.

GROWING UP as an “army brat”, my roots spread broad and shallow rather than narrow and deep.   High school years were in New Jersey, near the shore.  Before that, Ethiopia.  After that, California.

But it’s to New Jersey that I’ve returned to administer the Will of my recently departed step mother.  And this experience has been an emotional and physical roller coaster.

Since this is a blog about health matters, let’s stick to the physical elements.

Life along Route 37 in Toms River, New Jersey is decidedly different than my home in Marin County, CA.  This road is the main artery that feeds the body Toms River.  Just about everything that people consume, from food to doctors, is found along Route 37.

Especially pizza.

I was really looking forward to Jersey “pie”, one thing that the Garden State definitely did better than the Golden Bear.

Big disappointment.

Could it be that I selected a sub par pizza joint, or that my years of turning away from bread and cheese dominated meals shifted my appreciation of one of America’s favorite foods?  Well, the food alternatives to pizza along Rt. 37 weren’t compelling either.

Salty soup, monoculture salads, tasteless chicken (and it was advertised as “spicy Jamaican”) and non-descript Lipton tea.

Twelve days of the salt/sugar/fat trifecta combined with just a whisper of exercise gave me empathetic insight about how Americans have become so fat and unhealthy. No sidewalks go by the many MacDonalds along Rt. 37.  Plenty of cars do.

I could have planned better for being out of my element, although I did bring a nearly random, small (for me) selection of vitamin supplements, which were:

-          Resveratrol, cause of its promise (according to studies) to improve longevity, this one I rarely skip.

-          Olive Leaf Extract.  Nearly 12 hours of round trip flying, potentially next to sneezing passengers, and some really cold weather in New Jersey made me want to get some oleuropein into my body, a compound which can help the body battle viruses, bacteria, and fungi.

-          OsteoTec.  I’ve been loading up on this undenatured type II collagen builder due to a joint injury in my wrists and one elbow (not to mention chronically intermittent knee creaking).

-          ImmunePlex, a whey-based protein powder so I can start the day with some high quality, muscle-fueling protein in my body.

-          Maximum Wellness Vitamin/Mineral Powder.  Mixed in a shaker jar with ImmunePlex, this provides a kitchen sink worth of 40 different supplements.  Think of it as an insurance policy.

-          At night before bed, Pro-Dophilus with FOS (probiotics) to ensure that my digestion is fine during a time of different, relatively unhealthy food to which I’m unaccustomed.

This was my minimalist approach to ensuring I get some basic nutrients and a good, though low calorie, breakfast in me (through the protein and vitamin powder) to begin the day and provide some energy for about two hours before hunger for more calories became insistent.

What I should have done is to also bring along a bunch of high quality food bars, such as Macro Greens Bars, so that hunger wouldn’t compel me to gobble garbage cause nothing better was convenient.  If the food bars were in my back pack, I’d be saved from empty, fattening, hard to digest calories.

So, for those of you who inhabit your very own “Rt. 37” somewhere in America, or elsewhere, I suggest you dig in and find out how to cope with it as you pursue a road that can lead to a happier physical place.  Toward that end, consider the points I’ve made about bringing along a grab bag of nutritious stuff.

Now that I’m home, I’ll be getting back to my old and good habits that support living a long and strong life.

For more on diet and nutrition, check out these posts:

-          Diet 101

-          A Blueprint for Eating Right

-          Superfoods, Anyone?

-          86 Year-old Billionaire’s Recipe for Longevity

-          The 40 Best Age-Erasing Superfoods

Related posts:

1. Tips for Holiday Eating and Being
2. Medical Experts’ 11 Thanksgiving Health Tips
3. A “Health Tips” Dinner with Alli — Watch

BLOGGERS SEEM to have a habit of providing lists.  10 best of this, and 5 greatest of that. 

There seems to be two reasons for such titles:  1.Reader like to scan blog posts, and lists are easy to scan and simpler to remember; and, consequently, 2. Blog posts with such titles are read more than those without an “x list” of something in the title.

So, in this Sunday Summary (a tradition started here two weeks ago), I’m going repost summaries of some of my diet/food focused articles of the past that are comprised of lists.

Read on and you’ll quickly get what I mean.

The 40 Best Age-Erasing Superfoods delves into the specific nutritional benefits derived from certain foods, such as flaxseeds, sweet potatoes, rosemary, blueberries, green tea, and 35 more.  Have you heard the adage, “Food is medicine”?  Well, this article tells you why each of these 40 foods is referred to as a “superfood”.  It does a body good.

86 Year-old Billionaire’s Recipe for Longevity is the companion article to the 40 Best Age-Erasing Superfoods cited above.  Oprah Winfrey interviewed billionaire David Murdock to learn about his remarkable vitality and the millions of dollars he has spent scientifically evaluating the health and longevity-boosting effects of certain foods, a list of 33 of which are reviewed, foods he calls, “The healthiest on earth”.

If you’ve made it through the above two articles, perhaps you’d like to give your eyes a rest from eating and are ready to watch a video.  In 5 Healthy Eating Nutrition Tips, fitness guru Annick Robinson walks us through the grocery store and salad bar with a running commentary of what’s best to eat and why.

So, that’s the numbers game for this Sunday’s collection of summaries.

Bon appétit!

Related posts:

1. Superfoods, Anyone?
2. On The Road? Tips to Eat Right
3. Sunday Summary: Lifespan, Superfoods and Happiness

You’ll be blown away by the specific health benefits of these foods!

NEVER BEFORE has there been more research devoted to life extension via nutrition.  The Baby Boomers simply refuse to age. I can relate, and I do relate to you on this blog about some of the pearls I run across and experience myself.

The editors of Men’s Health report about the latest science on the muscle building, brain enhancing, wrinkle erasing, heart strengthening, bone protecting, immunity boosting, and inflammation fighting foods you should be eating every day.

I’ll here present what was written, and point out that another scientific journey into the  same subject was funded by 86 year-old billionaire David Murdock, who himself is intent on turning back the clock – or at least stopping it.

In Murdock’s recipe for longevity, I report on his “healthiest foods on earth”.  In the list below, I note which of the 40 “age-erasing superfoods” reported by Men’s Health match Murdock’s list.  Personally, I indulge mightily in most of these foods, and I heartily suggest that you do too.

Choose a couple each week new to you, and once assimilated, add some more each  week till the good stuff crowds out the bad stuff, and that face in the mirror reflects the former you.

1. Almonds (a match with Murdock’s Healthiest Foods on Earth)

Rich in amino acids, which bolster testosterone levels and muscle growth, these energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar.  Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

2. Flaxseeds

Abundant in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.  Or grind them into a powder (or buy them) and sprinkle them on high glycemic foods, such as a bowl of fruit, or in a fruit smoothie.

3. Tomatoes (a match with Murdock’s Healthiest Foods on Earth)

There are two things you need to know about tomatoes: red are the best because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. “Cooked tomatoes and tomato paste work best,” says celebrity trainer Gunnar Petersen.

4. Sweet Potatoes (a match with Murdock’s Healthiest Foods on Earth)

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach (a match with Murdock’s Healthiest Foods on Earth)

It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. “Popeye was on to something,” says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. “If you want to keep your wits about you as you age, start consuming omega-3s now,” says William Harris, Ph.D., a nutrition researcher at the University of South Dakota. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week, says dietitian Joan Salge Blake, author of Nutrition and You.

8. Blueberries (a match with Murdock’s Healthiest Foods on Earth)

“This potent little fruit can help prevent a range of diseases from cancer to heart disease,” says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants—only açai, an Amazonian berry, contains more—that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sunexposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. University of Rochester researchers determined that niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots (a match with Murdock’s Healthiest Foods on Earth)

Think of carrots as orange wonder wands—good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids-fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, prunes are rich in copper and boron, both of which can help prevent osteoporosis. “They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract,” says Bowerman. “That, in turn, facilitates calcium absorption.”

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal. “Read the label,”says Lynn Grieger, an online health, food, and fitness coach. “Those that aren’t whole grain can be high in fat, which increases inflammation.”

15. Red Wine

Swimming in resveratrol—a natural compound that lowers LDL, raises HDL, and prevents blood clots—red wine can truly be a lifesaver. A recent review in Alcoholism: Clinical and Experimental Research, for instance, suggests that resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day. According to a study of 6,000 patients in the Journal of the American Medical Association, you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease, according to Japanese researchers.  If you want to get resveratrol, you’ll have to use resveratrol supplements.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”  Stay away from those that are sweetened.

17. Avocado (a match with Murdock’s Healthiest Foods on Earth)

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week, says Greaves.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a post-workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anti-cancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis. Researchers at UCLA have also found that it helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, the researchers suggest, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. “Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent, according to a study in the Journal of Nutrition. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples (a match with Murdock’s Healthiest Foods on Earth)

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. “Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function,” say Bowerman.

23. Pomegranates (a match with Murdock’s Healthiest Foods on Earth)

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. “Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer,” says Bass.

26. Broccoli (a match with Murdock’s Healthiest Foods on Earth)

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

27. Kiwis (a match with Murdock’s Healthiest Foods on Earth)

Like bananas, this fuzzy fruit is high in bone-protecting potassium. “They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease,” says Bowerman. “I try to eat at least one or two a week after exercising.” Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. “Its fatty acids and polyphenols reduce inflammation in cells and joints,” says Grieger. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation. “Have 2 tablespoons a day,” says Bowerman.

29. Leeks

“Leeks can support sexual functioning and reduce the risk of prostate cancer,” says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. “Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible.” These scallionlike cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

30. Artichokes (a match with Murdock’s Healthiest Foods on Earth)

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. “Eat them as often as you can,” says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

31. Chili Peppers

“Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins,” says Petersen. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

32. Ginger

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

33. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). “Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes,” says dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook. “What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.”

34. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories, according to a study in the International Journal of Obesity. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

35. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

36. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

37. Mushrooms (a match with Murdock’s Healthiest Foods on Earth)

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. “In short, they reduce the risk of cancer,” says Bowerman, who recommends half a cup once or twice a week. “Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.”

38. Pineapples (a match with Murdock’s Healthiest Foods on Earth)

With its potent mix of vitamins, antioxidants, and enzymes—in particular, bromelain, pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

39. Fruit or Vegetable Juice

Raise a glass of the good stuff. In a 2006 University of South Florida study, people who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols—antioxidants found in fruits and vegetables—may protect brain cells from the damage that may be caused by the disease, says study author Amy Borenstein, Ph.D.

40. Bing Cherries (a match with Murdock’s Healthiest Foods on Earth)

Research by the U.S. Department of Agriculture shows that eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.

Related posts:

1. Sunday Summary: Lifespan, Superfoods and Happiness
2. Superfoods, Anyone?
3. 86 Year-old Billionaire’s Recipe for Longevity

The bottom line on Soda, Energy Drinks, Diary, Soy, Vitamins (esp. Vitamin D), Omega-3, Cell Phone Radiation, Eye Health, Antioxidants, Atkins, Trans Fat, Depression, Exercise, Juice Cleanses and Tea… whew!

IN THIS insightful exchange, Kevin Rose, the co-founder of Digg, interviews Dr. Andrew Weil, medical doctor, integrative medicine specialist and botanist, about many of the hot health topics of the day.

You’ll enjoy the video, but I’ve also made a transcription below of the interview (not verbatim, mind you) organized within the topics discussed, with my comments or amplification [in brackets]. Enjoy.

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Soda

Sugar is the big problem. Sugar drives obesity and type 2 diabetes in the U.S. If you want a carbonated drink try sparkling water with lemon, or a bit of fruit juice. Beware high fructose corn syrup masquerading as some good form of sugar. It’s not. It’s a marker for cheap, low quality foods. [Corn is a heavily subsidized crop in the U.S. which accounts for its use as a sugar. Read more about this here]

Energy Drinks

They may keep you up at nights for some all-night bender or work effort, but the usual ingredient that enables this is caffeine. [Caffeine spikes cortisol levels. Cortisol is the "stress hormone".] Added to the caffeine is sugar. You can at least avoid one bad ingredient (sugar) by drinking caffeinated coffee or tea , though if addicted to caffeine, you’ll get an insufficient “lift”  for your all-nighter.

In Japan, they often drink Matcha Tea, developed to help keep monks awake during meditation. Another energy drink alternative is a drink with bitter orange in it. Chino, made by San Pellegrino, contains some variety of bitter orange and is known to help keep people alert.

Diary

Cow milk and its derivatives, such as cheese, can be problematic for some. High in saturated fats [more about fats], milk can challenge artery and heart health. For some, milk sugars (lactose) and/or the milk protein (casein) are indigestible. Casein protein can irritate the immune system and can cause or exacerbate allergies.

If one or both parents have a history of milk intolerance, it would be wise to keep their infants off milk for first two or three years of life in order to prevent skin issues, allergies and sinus problems.

Another issue with milk concerns how it’s made. It’s common to produce milk from cows given a steady diet of hormones and antibiotics.

A Mongolian physician studied diary practices in Mongola and the U.S. and reported her findings in a Harvard journal. She found that farmers in the U.S. keep their cows always lactating, resulting in a high level of sex hormones being produced in their milk. In Mongola, farmers did not attempt to do this; the cows there only produced milk during their natural cycle.

Soy

[The value of soy in the diet has become a hotel debated issue] It’s important that whole soy, not fake hot dogs with soy isolates or soy supplements, be consumed. Don’t over do it. A half cup per day is fine.

Vitamins

Does quality matter? Yes, although price is not always equivalent to quality, it’s worth going for quality. Although vitamins are not a substitute for food, they do provide insurance against gaps in your diet, and for specific therapeutic and preventative effects.

Vitamin D

Deficiency is the rule. Most of us are not producing enough vitamin D via sun exposure, which other than supplementation, is the only sure way of getting it. Latitudes north of Atlanta, the sun too low in the winter to get enough. 2,000 units per day with your largest meal for absorption [with vitamin A is a good idea to help prevent toxicity, although this is rare]. Latest research indicates that vitamin D users contract flu much less often than those bereft of it. Even 4,000 units per day is not too high. Get tested [a blood test] to find out your level [before taking more than 2,000 units per day].

Omega-3

This is our biggest nutritional deficiency. Two to three grams fish oil supplemented every day is a good idea, even if you eat fish. Sockeye salmon (not farmed cause only eats insects and algae) sardines, anchovies are good choices as they’re lower on the food chain and therefore less likely to contain contaminants. Krill oil is great but is being over-harvested, and the population is not sustainable.

Vegetable sources of omega-3 such as hemp, flax and chia are good to have in your diet, but they have a different molecule of omega-3 than fish oil, which isn’t as effective. Algae is a better option, but currently is not well developed.

Cell phone radiation

There’s contradictory research here. Money seems to be an influence, as large industries have a stake in the outcome. Err on side caution. Limit your use. Distance yourself from the source of radiation. Don’t glue the phone, or phone apparatus to your ears. The radio magnetic field falls off exponentially to distance, [meaning that for each increment of distance from, say, your head, there's a multiple reduction in the strength of the field]. Use the speaker phone.

Eyes

[Knowledge workers today stare constantly at computers causing eye problems as is described here.] Every few minutes look away from whatever you’ve been staring at intently close up. Two things that help eyes are glasses that protect from UV radiation, and vitamin supplements like carotenoids, vitamin E, zinc, vitamin C and selenium. There are good formulas in the market. [Check out Envision Good Eyesight.]

Antioxidants

There’s no need to consume lots of the so-called “super fruits”. Pomegranate juice is fine, but expensive and unnecessary. Blueberries are cheaper and a good fruit antioxidant. Make sure you eat across the color spectrum. Consume lost of different colored fruits and vegetables. Tea, red wine and dark chocolate with 70% or more coca, are all good antioxidant-filled foods.

Bittersweet (dark) Chocolate

There are several reasons for eating bittersweet chocolate. Dark chocolate has a stimulant called theobromine, a bitter alkaloid in the cacao plant. The fat in chocolate gives a pleasant mouth feel. It contains antioxidants, and might lower cholesterol levels, blood pressure, and contain mood enhancing chemicals. [More in this article: Make Love with Bittersweet Chocolate]

Atkins

[The Atkins has fallen out of favor of late over claims that it isn't healthy nor sustainable.] A better diet is the South Beach diet, a relatively easy way to drop weight quickly. An anti-inflammatory diet is also a good way to go. It’s similar to the Mediterranean Diet, consisting of low glycemic foods, the healthy fats. [Eating Fats is Good and A Blueprint for Eating Right]

One quick diet tip: Avoid products with flour and sugar.

Trans Fat

[This is a type of fat created to help maintain a long shelf life for processed foods] It’s similar to high fructose corn syrup in that it is unhealthy, doesn’t belong in food and is evidence of low quality food. Read labels.

Tip: If you don’t recognize the ingredient and/or you wouldn’t use it to make the food at home, don’t buy it.

Depression

If mild to moderate, you can self manage depression through daily aerobic exercise (at least five days per week), and consuming supplements like vitamin D, fish oil (up to five grams/day) and SAMe. It’s also very helpful to get enough sleep, and reduce the consumption of caffeine and alcohol. [More: Do Depression Drugs Work? and How Depressing is Your Food? ]

Exercise

At a minimum, get your heart rate up every day. If you’re dealing with depression, 30 minutes of aerobic exercise at least five days per week. [If you're not into biking, ruining, or gym machines, simply walk up a hill. If there's more gas in the tank, lean and do yoga stretches.]

Juice Cleanses

Vegetable juice oriented cleanse are better than fruit juice cleanses because of the high sugar content in fruit. But the first best detox method is to stop putting toxins in the body! Next, enhance the regular forms of detoxification by drinking more water to increase urination, aerobic exercise to increase breathing [which by this I think Dr. Weil is referring to the sweating that helps toxins inside the body exit through the skin]. [More on cleansing: Detoxifying Your Way to Nirvana and It’s Detox Time.

Tea

There are many good teas, but Green tea has been researched the most. A report last year conducted in Japan showed lower death rates among those drinking four to five cups of green tea each day.

Dr. Weil drinks Matcha tea each morning. He’s also intrigued by the fermented Turmeric Tea drunk in Japan, which is excellent for reducing inflammation. They drink the Turmeric Tea unsweetened and cold. Controlling inflammation seems to be a secret to avoid chronic disease. In India turmeric is used daily. Try a level teaspoon added to stews and soups. In Other than tea

The key to tea is quality which can be sourced in tea shops, tea parlors or online.

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Well, that’s it.  Let me know in the “comments” section below if any of this was useful, or if you possess an alternative reality.  Also, let’s show Kevin Rose that we liked his interview by “Digging” his story… just click on the “Share This” icon below and then click “Digg”.

Related posts:

1. Dr. Weil’s Four Alternatives to Antidepressant Drugs
2. Sugar Lover? Which Type Are You?
3. Dr. Weil on Larry King: What to Do about the Swine Flu

Yes, It’s Real… Not a Psychological Problem!

I AM very happy to report that today the online journal Science has reported that a virus has been discovered that might directly cause, or contribute to, Chronic Fatigue Syndrome.

For more than 20 years, I’ve watched a close friend battle this “syndrome”, not only within himself, but with much of the medical community which has long thought that these patients were simply indolent or had psychiatric problems rather than genuine physical debilitation.  His was a frustrating and exhausting journey.

Worldwide, Chronic Fatigue Syndrome causes prolonged and sever fatigue, body aches and other symptoms in approximately 17 million people, including at least one million Americans. And now it’s not deemed to be in some collective imagination — medical science finally says it’s real.

The journal Science reports that 68 of 101 patients with the syndrome, or 67 percent, were infected with an infectious virus, xenotropic murine leukemia virus-related virus, or XMRV. Continuing work after the paper was published has found the virus in nearly 98 percent of about 300 patients with the syndrome, said Dr. Judy A. Mikovits, the lead author of the paper.

Dr. Mikovits said she and her colleagues are planning to test antiretroviral drugs on the syndrome.  If the drugs work, that will help prove that the virus is causing the illness. She said patients and doctors should wait for the studies to be finished before trying the drugs.

For more on this, go to the New York Times article by Denise Grady.