Garma On Health » Inflammation

Will Your Belly Fat Cause Cancer?

Joe Garma — Wed, 23 Nov 2011 19:38:29 +0000

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.

The Diabesity Epidemic – It May Be Coming to You

Joe Garma — Thu, 17 Nov 2011 08:04:23 +0000

Have you heard of “diabesity”? Well, your doctor hasn’t either, and yet you have a 50% chance of having it. Here’s what it is, 7 warning signs, and a discussion of how nuts can help.

[UPDATE 11/20/2011: Dr. Hyman is staying on this diabestity topic, and well he should given that it’s both urgent and important (as businessmen like to say). Go check out his 8 Steps to Reversing Diabesity, which speak to getting tested, the proper nutrition, supplementation, etc. Statistically speaking there’s a 50-50 chance that you’re on your way to diabesity hell, so learn, reflect and act!]

AS YOU can imagine, I’m constantly reading about health matters. When I come upon an article that I might want to share here on this blog in some fashion, I often bookmark it for later reference. My last three bookmarks were all about a certain disease. So, it seems, I’m attracting information about it, and as you read on, you’ll agree that it’s worth knowing about.

Consider these alarming factoids:

- One of two of you have this deadly disease;

- It will like make you sick and could kill you;

And here’s the kicker…

- 90 percent of you do not know you have it, which is partly because your doctor is not trained how to find it, nor are they seeking it in you.

Here’s another unsavory fact: this health hazard will cost America $3.5 trillion over the next ten years. If the trend is not reversed, in 30 years 100 percent of the U.S. federal budget will be required to pay for Medicare and Medicaid.

(Debt and Europe are not the only things threatening our bankruptcy.)

This nefarious disease is what Dr. Mark Hyman has helped popularize with the name, “Diabesity”, “the number one cause of obesity, heart disease, cancer, dementia and of course type 2 diabetes.”

As Dr Hyman explains it:

“Diabesity describes a continuum of disease, from optimal blood sugar balance to insulin sensitivity to full-blown diabetes. This biological imbalance is our modern plague. It affects 1 in 2 Americans and is the leading cause of most chronic disease in this country, including Type 2 diabetes, heart disease, stroke, dementia and cancer, not to mention its leading role in weight gain and obesity.”

For the confluence of these various factors to grow significantly enough to imperil not only our life, but health, signifies that our doctors are missing the clues that are quite evident well prior to a symptom becoming alarming.

This is a basic problem and failing of our medical system – simply put, doctors are not paid to keep us well, but to intervene once we’re sick.

7 Warning Signs of Diabetes

I’ll continue now with presenting some information that will help you determine if you may be in that 50% diabesity group, and, if so, you will want to read Dr. Hyman’s article, “Fifty Percent of Americans Suffer From This Deadly Killer”.

So, these 7 warning signs come from the second of the aforementioned three most recent health articles I’ve bookmarked, courtesy of Yahoo Health.

You’re overweight. Don’t hafta be obese… 10+ pounds increases the risk. And for children… well, with so many children now addicted to the dopamine effect of Internet or gaming clicks, the future is grim.
Incessant bathroom trips. Thirst begets drinking which begets peeing.
Blurry vision. It’s the glucose build up on the lens that does it.
Losing weight. What’s the chance of that!! But it happens to some pre-diabetics because the body isn’t making the insulin necessary to break down sugars for energy or fat storage.
Ring around the collar. Actually, it’s around the neck and it happens when insulin receptors in the skin makes extra pigment.
Yeast infections (women). Too much glucose can make yeast overgrow.
You’re north of 45 years. Yet another thing to worry about as the years set in.

OK, so a bit more info is at this Yahoo Health article.

And now to my last article that I want to share with you about diabesity, which by the way, my father contracted late in life because he was unwilling to change his eating behaviors…

Nuts Help Control Diabesity

If you’re nuts about nuts you’re several steps closer to controlling blood sugar and reducing inflammation. (If you’re not, practice a lot… it’s worth it!)

The damage that inflammation causes to our bodies is only now becoming widely recognized. I’ve heard it referred to as the underpinning of many chronic illnesses that beset the elderly, such as diabetes and heart disease.

In the typical American diet, an over consumption of omega-6 fatty acids relative to omega-3 fatty acids strongly contributes to inflammation. Most oils and nuts have more omega-6 than omega-3, with the exception of omega-3-rich flax and hemp seeds. However, as two recent studies indicate – one the so-called “Toronto Trial” and the other the Spanish Trial, nuts somehow do not contribute to inflammation.

The explanation for this comes from the Spanish Trial, where it was reported:

“The results showed that eating one ounce of mixed nuts – raw unpeeled walnuts, almonds, and hazelnuts – a day increased the level of serotonin metabolites (break down products) in volunteers’ urine.

Serotonin is a neurotransmitter that plays important roles in the regulation of energy balance, metabolism, and blood sugar control.

Consequently, serotonin also tends to curb carbohydrate cravings, elevate mood, and improve heart health.

The results also provided the first evidence that nuts reduce blood markers for inflammation and other cardiovascular risk factors in people with metabolic syndrome.”

My take away is that it’s a good idea to eat raw nuts to mitigate cravings for blood glucose level spiking foods such as simple carbohydrates (white flour and rice and their derivatives). Just remember that they’re high in fat so don’t eat them like their popcorn

Heal Golfer’s and Tennis Elbow — Watch

Joe Garma — Mon, 07 Mar 2011 22:23:29 +0000

Heal, or at least get some relief from Tennis and Golfer’s Elbow. Watch the techniques at work. (Video Below.)

Where Golfer's and Tennis Eblow pain occurs

MOST OF us have at least one persistently chronic body part condition. Personally, I’m plagued by more than one, but today the focus is on the wrist/forearm/elbow complex that is commonly referred to as Golfer’s and Tennis Elbow.

These are two different things with names that come from the activities that tend to promulgate the physical condition.

Golfer’s Elbow is when the tendons that attach to the inner or medial part of the elbow are inflamed. It’s so named because the repetitive motion of golfing can wear on and eventually inflame these specific tendons. Of course, golf is not the only activity that can cause this condition; rather, anything that puts repetitive stress on the inner/medial elbow can give you this wonderful experience.

Tennis Elbow is when the tendons that attach to the outside or lateral part of the elbow are inflamed. Just as with Golfer’s Elbow, the repetitive actions, in this case hitting a tennis ball with a tennis ratchet, can inflame the outside tendons of the elbow. As with Golfer’s Elbow, tennis is not the only activity that can cause this condition.

On his very informative and useful web site, Dr. Ben Kim illustrates these two elbow-centric inflammations with several pictures, two of which I copy here:

If you’ve ever experienced the pain and tenderness of either condition, you know that they interfere with any physical activity utilizing the forearms and elbows, particularly weight-bearing exercises.

In the video below, I demonstrate Dr. Kim’s suggestions for relieving the tightness and inflammation of Golfer’s and Tennis Elbow, but do read his How to Keep Your Elbows, Forearms, and Wrists Healthy, which are full of pictures of his suggested exercises with detailed descriptions of each.

The Homestead Workout — Watch

The 40 Best Age-Erasing Superfoods

Joe Garma — Sat, 10 Jul 2010 01:35:26 +0000

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.

Soothe Your July 4th Sunburn

Joe Garma — Mon, 05 Jul 2010 01:14:30 +0000

10 ways to soothe your sunburn

IF YOU had the kind of Independence Day that I did, you had plenty of time in the sun. My Croatian skin can take it, but those with less brown pigment melanin might have ended the day with some sunburn.

If so, take a look at Barbara Brody’s 10 Ways to Soothe Sunburn, which I summarize thus:

1. Slop on aloe. It’s soothing and healing. I get it from the source — a plant in my house.
2. Apply milk for 20 minutes.
3. Dissolve baking soda with water and apply generously.
4. Vinegar may help reduce pain.
5. The herbs comfrey and calendula promote tissue healing and have anti-inflammatory properties.
6. Drink pure water.
7. Raw honey can reduce inflammation.
8. Lock in moisture with Burt’s Bees Aloe & Linden After Sun Soother or Bach Rescue Cream.
9. Get more vitamins. (Go to the article for specifics.)
10. Eat fish or take omega-3 fatty acids to reduce inflammation.

So, there’s 10 ways to go… hope your skin cools down!

Skin Is More Than Skin Deep

Soreness Ain’t Swell

Joe Garma — Mon, 17 Aug 2009 06:33:44 +0000

Just Part of Having a Body

But There’s Something You Can Do About It!

THIS TOPIC is so closely related to a post about inflammation and joints that anything written here on the topic related to supplements would be redundant, so I encourage you to read it, and particularly this article about inflammation as a precursor to aging.

Mirroring the supplements I take and report in the post mentioned above, I take these to help with soreness and swelling, inflammation’s manifestations:

Curcumin 95 Like many of the supplements presented on this site, Curcumin offers several health benefits. By promoting healthy levels of histamine and cortisone, Curcumin supports a healthy inflammation response to comfort aching joints. In addition, it enjoys a long history of use in Ayurvedic (Indian) medicine for promoting detoxification of the body, and easing occasional minor digestive upset.

Glucosamine Chondroitin Xtra Strength Big time potency with two of some of the most widely studied prescriptions for healthy joints. I don’t use the formula with MSM added because I want more MSM than it contains and take it separately.

ProEnzyme™ Helps support the inflammation response system by utilizing systemic oral enzymes which disrupts the inflammation process to promote healthy tissue function. ProEnzyme P™ stimulates macrophages and supports the inflammation response by helping the body to break up large pro-inflammatory immune complexes that have accumulated in the body.

MSM Sulfur is a component of bones, teeth, and collagen (the protein in connective tissue) and also helps you maintain a healthy inflammatory response in joint tissue.

NKO Neptune Krill Oil This form of omega-3 is absorbed faster and more efficiently than that typically found in fish oil. Fish oil has multivariate benefits to the body, including aiding inflammation reduction.

Go here for a list of Product Categories.

Supplement Disclaimer

Just as with the descriptive statements made at the various company sites that manufacture and/or sell the supplement products presented in this blog, none, or nearly none, of the potential benefits stated here have been evaluated by the FDA. Likewise none, or nearly none, of the products here can be represented to diagnose, treat, cure or prevent any disease. Before engaging a supplement program, it always makes sense to get the advice of your health practitioner.

Inflammation… the Bane of Joints

Joe Garma — Sun, 16 Aug 2009 00:30:24 +0000

Reduce Your Inflammation and Improve Your Life

(Informative illustration below.)

It’s not widely understood that inflammation is the culprit behind a lot of physical misery, from joint pain to headaches. The much praised Cleveland Clinic has an excellent primer on inflammation. The Life Extension Foundation also has an eye-opening article, that among other insights, speaks to how inflammation accelerates the aging process, as does this this article about inflammation as a precursor to aging.

Inflammation can happen when the immune system inappropriately triggers a false inflammatory response; meaning, there are no foreign substances to fight off and yet the body’s white blood cells and chemicals designed to protect us from infection and foreign substances (bacteria and viruses) go into overdrive for no good reason. When this happens, the body’s normally protective immune system causes damage to its own tissues.

Because this happens so often, particularly in the elderly, the pharmaceutical industry has made many drugs to help, of course with the usual litany of side-effects. The supplement industry also is in the game and have created some promising formulations that might help with reducing inflammation.

(Go here for more on inflammation supplement product information. Then scroll down the left hand side of the screen and look for ” Inflammation” under “Product Categories”.)

Recently, I had a very compelling reason to find something to help ease inflammation. I had injured my shoulder resulting in Adhesive Capsulitis, commonly called “Frozen Shoulder”.

In addition to tending to my debilitating ailment with acupuncture, intensive physical therapy and Transcutaneous Electrical Nerve Stimulation (“TENS”), I did some reading and listening and began using these with satisfactory results:

Glucosamine Chondroitin Extra Strength Is a potent combination of joint- supporting nutrients, formulated to help maintain healthy connective tissue and mobile joint function. I don’t use the formula with MSM added because I want more MSM than it contains, and therefore take it separately.

ProEnzyme™ Helps support the inflammation response system by utilizing systemic oral enzymes which disrupts the inflammation process to promote healthy tissue function. ProEnzyme P™ stimulates macrophages and supports the inflammation response by helping the body to break up large pro-inflammatory immune complexes that have accumulated in the body.

MSM Sulfur is a component of bones, teeth, and collagen (the protein in connective tissue) and also helps you maintain a healthy inflammatory response in joint tissue.

Neptune Krill Oil, NKO This form of omega-3 is absorbed faster and more efficiently than that typically found in fish oil. Fish oil has multivariate benefits to the body, including aiding inflammation reduction.

Curcumin 95 (Turmeric) This has a long history of use in Ayurvedic (Indian) medicine for supporting a healthy inflammatory response by promoting healthy levels of histamine and cortisone.

Go here for a list of Product Categories on this site.

Supplement Disclaimer