WHAT IS NON-ALCOHOLIC FATTY LIVER DISEASE?

Non-alcoholic fatty liver disease (NAFLD) is a condition characterized by the accumulation of excess fat in the liver of people who drink little to no alcohol. It is becoming increasingly common in many parts of the world, especially in Western countries, and is closely associated with obesity, type 2 diabetes, and other disorders that are part of the metabolic syndrome, including hypertension and hyperlipidemia (high levels of fat in the blood). It is estimated that 20% of adults in the US have NAFLD. 

NAFLD ranges in severity from simple fatty liver (steatosis), which is generally benign, to non-alcoholic steatohepatitis (NASH), a more serious form of the disease. NASH is characterized by liver inflammation and may progress to more severe liver damage, such as fibrosis (scarring of the liver), cirrhosis (advanced liver scarring that impairs liver function), and even liver cancer.

WHAT CAUSES NAFLD?

The exact cause of NAFLD is not fully understood, but it is believed to result from a combination of genetic, environmental, and lifestyle factors. Some of the key lifestyle risk factors include:

1. Obesity: Excess body fat, especially around the abdomen, is strongly associated with NAFLD. Obesity can increase the accumulation of fat in the liver, contributing to inflammation and liver damage.

2. Poor Diet: A diet high in saturated fats, trans fats, refined carbohydrates, and sugars can contribute to the development of NAFLD. Such diets can promote liver fat storage and worsen insulin resistance.

3. Physical Inactivity: A sedentary lifestyle can exacerbate the risk factors for NAFLD, such as obesity and insulin resistance. Regular physical activity helps in managing weight, reducing liver fat, and improving insulin sensitivity.

4. Insulin Resistance and Type 2 Diabetes: These conditions are closely linked with NAFLD. Insulin resistance, where the body's cells don't respond effectively to insulin, can lead to an increased accumulation of fat in the liver.

5. Metabolic Syndrome: This is a cluster of conditions including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels, which together increase the risk of heart disease, stroke, and NAFLD.

6. Excessive Caloric Intake: Consuming more calories than the body can use can lead to excess fat storage in the liver. Monitoring and managing caloric intake can help prevent and manage NAFLD.

7. Rapid Weight Loss or Extreme Diets: While weight management is crucial for preventing NAFLD, rapid weight loss or following extreme diets can stress the liver, potentially exacerbating liver issues.

HOW IS NAFLD DIAGNOSED? 

NAFLD is often diagnosed after noting abnormal liver function on blood tests, followed by some type of imaging study, such as a liver ultrasound.  However, since NAFLD often presents with no symptoms, especially in its early stages, it can go undiagnosed for years. When symptoms do occur, they may include fatigue, weakness, and discomfort in the upper right abdomen.

HOW IS NAFLD TREATED? 

Management and treatment of NAFLD typically focus on addressing the underlying risk factors, such as obesity and insulin resistance. Lifestyle changes, including a low fat, high fiber plant-predominant diet, weight loss, and increased physical activity, are the most recommended approaches. In more advanced cases, medications or surgery may be necessary, especially for those with NASH or cirrhosis.3 

SUMMARY

Given its growing prevalence and potential to progress to more serious liver disease, NAFLD is a significant public health concern, highlighting the importance of early detection and proactive management. Lifestyle modifications can help prevent NAFLD and is the first line of treatment recommended for managing NAFLD, underscoring their importance in maintaining liver health and overall well-being.

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The Best Ballpark Nachos

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WHAT IS COLLAGEN?

Collagen is a protein that plays a crucial role in the structure of various tissues in the body, including skin, bones, tendons, ligaments, and cartilage. It's the most abundant protein in mammals, making up a significant portion of our body's protein content. Collagen provides strength, elasticity, and structure. For instance, in the skin, it helps with elasticity and firmness, while in bones, it works alongside calcium to provide strength and flexibility. There are several types of collagen, each serving different roles in the body. Type I collagen, for example, is the most prevalent and is considered the strongest type, found in skin, tendons, bones, and other structures. Type II collagen mainly benefits cartilage, and Type III supports the structure of muscles, organs, and arteries.

HOW IS COLLAGEN MADE IN THE BODY?

Like any protein, collagen is made up of amino acids, which are the building blocks of proteins. The main amino acids found in collagen include:

1. Glycine: The most abundant amino acid in collagen, glycine makes up about one-third of collagen's composition. It plays a critical role in the formation of collagen's triple helix structure and is essential for the proper function of various biological processes.

2. Proline: This amino acid is crucial for collagen's stability, helping to maintain its triple helix structure. Proline can be converted into hydroxyproline, which is another important component of collagen.

3. Hydroxyproline: Derived from proline through a post-translational modification process, hydroxyproline is vital for stabilizing collagen's triple helix structure. It's almost exclusively found in collagen and contributes to its unique physical properties.

4. Alanine: Although not as abundant as glycine, proline, and hydroxyproline, alanine is still a significant component of collagen, contributing to its structure and function.

These amino acids work together to form the triple helix structure of collagen, which gives it the strength and elasticity necessary for its role in supporting tissues throughout the body. The high content of glycine, proline, and hydroxyproline distinguishes collagen from other proteins and is key to its ability to form strong fibers and networks that support the structural integrity of skin, bones, tendons, and other connective tissues.

The synthesis of collagen in the body also requires several important co-factors—nutrients that play a crucial role in the enzymatic processes that enable the production and proper formation of collagen. These co-factors include:

1. Vitamin C: Essential for the hydroxylation of proline and lysine residues in collagen molecules, a process critical for collagen's stability and strength. Vitamin C acts as a co-factor for the enzymes prolyl hydroxylase and lysyl hydroxylase, which are involved in collagen synthesis. Without adequate vitamin C, collagen production is impaired, leading to weakened connective tissue and, in severe cases, scurvy.

2. Copper: Plays a role in the enzymatic process that links individual collagen molecules into a strong, stable network. Copper is a co-factor for the enzyme lysyl oxidase, which is involved in the cross-linking of collagen and elastin fibers, contributing to the strength and elasticity of connective tissues.

3. Zinc: Essential for the activity of the enzyme collagenase, which is involved in the remodeling of collagen during repair and growth processes. Zinc also plays a role in DNA synthesis, cell division, and protein synthesis, all of which are important for the healthy production and maintenance of collagen.

4. Manganese: Acts as a co-factor for the enzyme prolidase, which is important for the recycling of proline for collagen synthesis. Manganese is also involved in the formation of lysyl oxidase, an enzyme necessary for the cross-linking of collagen fibers.

5. Silicon: Although its role is less direct, silicon has been found to contribute to the formation of collagen and the strengthening of connective tissue. It is believed to be involved in the synthesis and/or stabilization of collagen.

6. Sulfur: Found in amino acids such as methionine and cysteine, sulfur is important for the formation of collagen's disulfide bonds, which contribute to the stability and rigidity of the collagen structure.

A diet rich in these amino acids, vitamins and minerals can support the body's ability to produce and maintain healthy collagen levels, which is essential for the strength and elasticity of various tissues, including skin, bones, and connective tissues. 

SHOULD I TAKE A COLLAGEN SUPPLEMENT? 

The body naturally produces collagen, but this production decreases with age, leading to common aging signs such as wrinkles, weakening muscles, and joint problems due to the thinning of cartilage. Other factors like smoking excessive sun exposure, and poor nutrition can also diminish collagen levels in the body.

Due to its vital role in maintaining the structure and health of skin, bones, and joints, collagen supplements have become popular. These supplements, derived from sources like bovine, porcine, or marine animals, or synthesized in a lab, are believed to help improve skin elasticity, reduce wrinkles, and support joint and bone health. However, at this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in your skin, hair, or nails. 

So, if you don’t take a collagen supplement how can you help your body make collagen? Plant-based diets can provide the essential amino acids and co-factors necessary for collagen synthesis through a variety of foods. Although plants do not produce collagen themselves, they supply the nutrients needed for the body to produce its own collagen. Here are some plant-based foods rich in the amino acids and co-factors important for collagen production:

Amino Acids:

1. Soy products (tofu, tempeh, soybeans): High in glycine, proline, and lysine.

2. Legumes (beans, lentils, chickpeas): Good sources of lysine and proline.

3. Seeds (pumpkin, chia, sunflower seeds): Contain lysine and proline.

4. Nuts (cashews, peanuts, almonds): Provide arginine, which can be converted to proline in the body.

 Co-Factors:

1. Vitamin C:
   - Fruits: Citrus fruits (oranges, lemons), strawberries, kiwi, guava, and blackcurrants.

   - Vegetables: Bell peppers, broccoli, Brussels sprouts, and leafy greens.

2. Copper:

   - Nuts and Seeds: Sesame seeds, cashews, and sunflower seeds.

   - Legumes: Lentils and chickpeas.

   - Whole grains: Quinoa and whole wheat.

3. Zinc:

    - Legumes: Chickpeas, lentils, and beans.

    - Nuts and Seeds: Pumpkin seeds, cashews, and hemp seeds.

    - Whole Grains: Wheat germ, quinoa, and oats.

4. Manganese:

   - Whole grains: Brown rice, oatmeal, and whole wheat.

   - Nuts and Seeds: Pine nuts, pecans, and almonds.

   - Legumes: Black beans and chickpeas.

5. Silicon:

   - Whole grains: Oats, barley, and whole wheat.

   - Vegetables: Cucumbers, bell peppers, and leafy greens.

6. Sulfur:

   - Alliums: Garlic, onions, and leeks.

   - Cruciferous vegetables: Kale, broccoli, cauliflower, and cabbage.

Incorporating a diverse range of these plant-based foods into your diet can help ensure you're getting the necessary building blocks and co-factors for collagen production. In addition, these are the same high fiber, nutrient dense foods that can help prevent, treat, and even reverse many chronic diseases such as diabetes, heart disease, obesity, and some cancers.

SUMMARY

Collagen is a fundamental protein in the human body, serving as a key structural component of connective tissues such as skin, bones, tendons, ligaments, and cartilage. Its unique properties provide strength, elasticity, and resilience to these tissues, supporting their function and integrity. 

Overexposure to the sun, smoking, and an unhealthy diet can damage collagen, contributing to its breakdown. This damage, along with the natural decrease in collagen production as we age, can lead to wrinkles and issues with joints and bones, emphasizing the crucial role of collagen in preserving youth, strength, and well-being.

There isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in your skin, hair, or nails, but consuming a plant-based diet filled with nutrients that enhance collagen production can counteract these adverse effects and help maintain overall health and wellness.

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Quinoa chickpea & avocado salad

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WHAT IS TURMERIC?

Turmeric is a bright yellow spice that has been used for thousands of years as both a culinary ingredient and a medicinal herb. It comes from the root of the Curcuma longa plant, which is native to Southeast Asia, particularly India, where it has been cultivated for millennia.

This spice is a key component of many Asian cuisines, especially in Indian, Thai, and Persian dishes, where it imparts a warm, bitter taste and a vibrant color to foods. The cultivation of turmeric requires specific climatic conditions, including a considerable amount of rainfall and temperatures typically between 20°C and 30°C. The plants are harvested annually for their rhizomes, which can be used fresh or boiled and dried, then ground into the familiar powder form.

Today, while India remains the largest producer, consumer, and exporter of turmeric, the spice is also grown in other parts of Asia, Central America, and Africa.

WHAT ARE THE HEALTH BENEFITS OF TURMERIC?

Beyond its culinary uses, turmeric has been traditionally used in Ayurvedic and Chinese medicine to treat a variety of conditions, such as pain, inflammation, and digestive issues. Turmeric's active ingredient is curcumin, which is credited with many of the spice's health benefits, offering a natural remedy for managing inflammation and oxidative stress, conditions underlying many chronic diseases. Here are some of the key health benefits associated with turmeric:

1. Anti-inflammatory Effects: Chronic inflammation is thought to play a significant role in many chronic conditions. Curcumin can suppress many molecules known to play major roles in inflammation, potentially helping to prevent or manage conditions like heart disease, Alzheimer's disease, and various degenerative conditions.

2. Antioxidant Capacity: Curcumin is a powerful antioxidant that can neutralize free radicals due to its chemical structure. It also boosts the activity of the body's own antioxidant enzymes, thereby protecting cells from damage.

3. Improves Brain Function: Curcumin can increase levels of brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in the brain. Higher levels of BDNF may be effective in delaying or reversing brain diseases and age-related decreases in brain function.

4. Lowers Risk of Heart Disease: Turmeric may improve the function of the endothelium, which is the lining of the blood vessels. Endothelial dysfunction is a major driver of heart disease, involving an inability of the endothelium to regulate blood pressure, blood clotting, and various other factors.

5. Can Help Prevent Cancer: Some studies suggest that curcumin has effects on cancer development, growth, and spread at the molecular level. Research has shown that it can contribute to the death of cancerous cells and reduce angiogenesis (growth of new blood vessels in tumors) and metastasis (spread of cancer).

6. Aids in Arthritis Treatment: Given its potent anti-inflammatory properties, curcumin is beneficial in managing conditions that involve inflammation, such as arthritis. Several studies suggest that it can help alleviate symptoms of arthritis, sometimes even performing better than anti-inflammatory drugs.

7. Benefits Against Depression: Some research indicates that curcumin can boost the brain neurotransmitters serotonin and dopamine, which may help improve mood and alleviate depression symptoms.

8. Anti-aging and Longevity: Due to its potential to prevent heart disease, cancer, Alzheimer’s disease, and to reduce inflammation and oxidative damage, curcumin could contribute to longevity.

9. Skin Health: Turmeric has been used for centuries not only as a dietary spice but also in skincare due to its potent anti-inflammatory, antimicrobial, and antioxidant properties. It has been shown to be beneficial for skin conditions such as psoriasis, eczema, and acne and protect the skin from free radical damage, which is responsible for signs of aging, such as wrinkles and pigmentation. To incorporate turmeric into skincare, it can be used in various forms, such as powders, pastes, or infused into skincare products like creams, serums, and masks.

10. Gut Health: Turmeric, particularly its active compound curcumin, has shown potential benefits for gut health due to its anti-inflammatory, antimicrobial, and antioxidant properties. This is particularly beneficial for conditions such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis, where inflammation is a key concern. Additionally, turmeric enhances bile production, which can help improve the digestion of dietary fats, contributing to overall digestive health. Moreover, turmeric may aid in the balance of the gut microbiome, the complex community of microorganisms in the digestive tract, which is vital for digestion, vitamin production, and even mental health.
    

It's important to note that while turmeric and curcumin offer potential health benefits, the bioavailability of curcumin is relatively low, which means it's not easily absorbed by the body. Consuming black pepper with turmeric can enhance curcumin absorption by up to 2000%, thanks to piperine, a natural substance in black pepper, making it more effective. 

Additionally, some of the research demonstrating the health benefits of curcumin used high dose supplements. Although generally considered safe, high doses might not be suitable for everyone and could lead to some side effects or interfere with certain medications. As with any supplement or major dietary change, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.

SUMMARY

Turmeric, renowned for its vibrant yellow hue and integral role in culinary traditions, is celebrated for its myriad health benefits, primarily attributed to curcumin, its active compound. It offers potent anti-inflammatory and antioxidant properties, which contribute to its efficacy in reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s. Curcumin's ability to alleviate symptoms of arthritis and depression, enhance brain function, and improve skin health further underscores turmeric's versatile therapeutic potential. Additionally, turmeric supports gut health by soothing the gastrointestinal tract, balancing the gut microbiome, and facilitating healthy digestion. 

Again, it's important to consult with a healthcare provider before beginning turmeric supplementation, especially for individuals with existing health conditions or those taking medication, to avoid potential adverse effects.

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Roasted Turmeric Cauliflower with Tahini Drizzle

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WHAT ARE DIETARY OXALATES? 

Dietary oxalates, or oxalic acid, are naturally occurring compounds found in many plants and vegetables. They play a role in the defense mechanism of plants and participate in various metabolic processes.

ARE THERE ADVERSE HEALTH CONSEQUENCES FROM CONSUMING OXALATES?

Consuming high levels of oxalates can lead to several adverse health consequences, particularly for individuals with certain underlying conditions or susceptibilities. Here are some of the potential health issues associated with high oxalate consumption:

1. Kidney Stones: The most well-known issue associated with high dietary oxalate is the formation of kidney stones, particularly calcium oxalate stones. Oxalates can bind with calcium in the urine to form crystals, which can develop into stones. People who are prone to kidney stones are often advised to limit oxalate-rich foods.

2. Reduced Mineral Absorption: Oxalates can bind to minerals, especially calcium and magnesium, in the gastrointestinal tract. This binding can reduce the absorption of these minerals, potentially leading to deficiencies if high-oxalate foods are consumed in large amounts regularly.

3. Vulvodynia: There is some evidence suggesting a potential link between high oxalate consumption and vulvodynia, a chronic pain condition affecting the vulvar area in women. However, the evidence is not conclusive, and more research is needed in this area.

SHOULD I LIMIT MY OXALATE CONSUMPTION? 

It's important to note that for most people, consuming foods with oxalates does not cause problems, and these foods are an important part of a healthy diet. Only certain individuals may need to be cautious about oxalate intake. These include:

1. People with a History of Kidney Stones: Especially those who have formed calcium oxalate stones, the most common type of kidney stones. These individuals may be advised to limit oxalate intake to reduce the risk of stone recurrence.1

2. People with Certain Gastrointestinal Disorders: Conditions like inflammatory bowel disease (IBD), Crohn's disease, or a history of intestinal surgery can affect how the body handles oxalates and might necessitate a low-oxalate diet.

3. Individuals with Absorption Disorders: Certain disorders that affect nutrient absorption, such as celiac disease, might lead to increased absorption of oxalates.

If you do need to limit oxalate consumption, it is generally recommended that oxalate consumption should not exceed 50 mg a day. 

WHAT FOODS ARE HIGH IN OXLATES?

Foods that are high in oxalates include a variety of vegetables, fruits, nuts, seeds, grains, and legumes. It's important to note that the oxalate content can vary significantly among different foods and even within the same food depending on factors like soil quality and preparation methods. Here are some common high-oxalate foods:

It's important to remember that these foods also provide essential nutrients and have various health benefits. For most people, they can be a part of a healthy diet. 

HOW CAN YOU REDUCE THE OXALATE CONCENTRATION IN FOOD?

1. Reducing the oxalate content in foods, especially in vegetables, can be achieved through various cooking and preparation methods. Here are some effective strategies:

2. Boiling: Boiling is one of the most effective methods to reduce oxalate levels in foods. Oxalates are water soluble, so when you boil foods that contain them, a significant portion of the oxalates leaches into the water. It's important to discard this water after boiling and not use it for cooking other foods.

3. Steaming: While not as effective as boiling, steaming can also reduce oxalate content, though to a lesser extent. The advantage of steaming is that it may better preserve other nutrients compared to boiling.

4. Soaking: Soaking vegetables, grains, and legumes before cooking can help reduce oxalate levels. Soaking nuts and seeds, and then discarding the soak water, can also be beneficial.

5. Pairing with Calcium Rich Foods: Consuming calcium rich foods alongside high oxalate foods can help. Calcium binds with oxalates in the intestines, reducing the amount that is absorbed into the bloodstream and can contribute to kidney stone formation.

6. Fermentation: Fermenting high oxalate foods can reduce their oxalate content. Fermentation involves the action of bacteria or yeast which can break down oxalates.

7. Rinsing Canned Foods: For canned foods like beans, thoroughly rinsing them under running water can help reduce their oxalate content.

Remember, these methods might not completely eliminate oxalates and can also affect other nutrients in the food. For people who need to strictly control oxalate intake, such as those with a history of oxalate kidney stones, it's important to consult a healthcare provider or a dietitian for personalized advice. 

SUMMARY

Most people don’t need to worry about dietary oxalates. But if you do need to limit your oxalate intake because of an underlying medical condition like oxalate kidney stones, you can do so by choosing foods with a lower oxalate concertation and being sure to boil, steam, soak or ferment foods that are higher in oxalates. 

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SPINACH DAL RECIPE

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WHAT ARE ANTINUTRIENTS?

Antinutrients are compounds found in foods, particularly in plant-based foods, that can interfere with the absorption of nutrients and digestion. While the term might sound negative, these compounds aren't necessarily harmful and can even have health benefits in some contexts. These compounds include:

• Lectins, which are a type of protein found in many plants, especially in seeds, legumes (like beans, lentils, and peanuts), and whole grains. They serve various functions in plants, acting as a natural defense mechanism. In the human diet, they are known for their unique ability to bind to carbohydrates, specifically to the sugars that make up the cell walls of many plants and animals.

• Phytates, also known as phytic acid, which are a natural compound found primarily in the seeds of plants. This includes whole grains, nuts, legumes, and some tubers and roots. Phytates bind to minerals and store them to support seedling growth until the plant can produce its own through photosynthesis. Also, like lectins, phytates contribute to the defense mechanism of plants against pests and pathogens.

WHAT ARE THE HEALTH CONCERNS AROUND ANTINUTRIENTS?

The health concerns regarding lectins and phytates primarily revolve around their ability to reduce nutrient absorption and potentially cause digestive issues, especially when foods containing high amounts are consumed improperly prepared. Here's a closer look at each:

•  Lectins

• Nutrient Absorption: Lectins can bind to the intestinal lining and disrupt the absorption of nutrients, particularly carbohydrates. They can bind with other nutrients as well, making them less available to the body.

• Gastrointestinal Distress: Lectins in raw or undercooked legumes can resist digestive enzymes, leading to gastrointestinal issues like bloating, gas, and diarrhea.

• Leaky Gut Syndrome: Some research suggests that lectins might contribute to leaky gut syndrome by binding to the intestinal lining, causing damage and increasing intestinal permeability, which might lead to an immune response and inflammation.

• Immune Response and Inflammation: Because they can bind to cells in the gut, lectins may trigger an immune response, leading to inflammation and allergic reactions in some individuals.

• Phytates (Phytic Acid)

• Mineral Deficiencies: Phytates can bind to dietary minerals such as iron, zinc, magnesium, and calcium, forming insoluble complexes that the body can't absorb. This can be particularly concerning in regions where diets are heavily reliant on phytic acid-rich foods like grains and legumes as primary mineral sources.

• Impact on Protein and Starch Digestibility: Phytic acid can also inhibit enzymes that are necessary for the breakdown of proteins and starches in the stomach, which can reduce the digestibility of these nutrients.

• Bone Health: Long-term consumption of diets high in phytates can lead to mineral deficiencies affecting bone health, potentially contributing to conditions like osteoporosis, especially if the diet is low in these minerals to begin with.

While phytates and lectins may have these potential adverse health effects, soaking, sprouting, fermenting, and cooking can reduce the levels of these compounds in foods while preserving or even enhancing their beneficial effects. 

ARE THERE HEALTH BENEFITS FROM CONSUMING LECTINS AND PHYTATES?

Phytates and lectins, often discussed in the context of their antinutrient effects, also have health benefits that are important to recognize. When consumed as part of a balanced diet, these compounds can contribute positively to health.

Health Benefits of Phytates (Phytic Acid)

• Antioxidant Properties: Phytates have antioxidant properties that help protect against oxidative stress and cell damage. This can contribute to reduced risk of chronic diseases such as cancer.

• Cancer Prevention: Some studies suggest that phytates may help in preventing the growth of cancer cells. They are believed to enhance immune function and may have a role in cell differentiation and slowing down the proliferation of cancer cells.

• Lowering Cholesterol: Phytic acid can bind to lipids and have a cholesterol-lowering effect, which can be beneficial for cardiovascular health.

• Prevention of Kidney Stones: By binding to minerals like calcium, phytates can help reduce the formation of certain types of kidney stones, particularly those composed of calcium.

• Regulation of Blood Sugar: There is some evidence to suggest that phytates can help in regulating blood sugar levels, which could be beneficial for individuals with diabetes or at risk of developing diabetes.

Health Benefits of Lectins

• Cellular Communication: Lectins play a role in cell-cell interaction, signaling, and immune response. They can bind to specific carbohydrate molecules on the surface of cells, facilitating communication and transport processes.

• Immune Function: Lectins are known to have a role in recognizing and binding to foreign pathogens, thus aiding in the immune response. Some lectins can bind to harmful bacteria or viruses, potentially preventing them from attaching to or entering human cells.

• Inducing Autophagy: Certain lectins have been found to induce autophagy, a process where cells clean out damaged components. This can be beneficial for cellular health and longevity.

• Growth and Repair: In plants, lectins are involved in growth and repair, and when consumed in moderate amounts, they can promote beneficial gut bacteria and have a prebiotic effect.

SUMMARY

In summary, while lectins and phytates can pose health concerns, especially when foods containing them are consumed raw or in large amounts, the risks are generally manageable through proper food preparation and a balanced diet. For most individuals, the nutritional benefits of foods containing these antinutrients far outweigh the potential negative effects. However, individuals with specific health conditions or dietary restrictions may need to pay closer attention to these compounds and consult healthcare professionals regarding their diet.

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Black bean bbq steak burger RECIPE!

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WHY IS CALCIUM IMPORTANT? 

Calcium plays several crucial roles in the body, making it an essential mineral for overall health.

Here are some of the key functions of calcium:

1. Bone Health: Calcium is vital for the development, growth, and maintenance of strong bones and teeth. About 99% of the body's calcium is stored in bones and teeth, where it provides structural support.

2. Muscle Function: Calcium is essential for muscle contractions, including the beating of the heart. It enables the muscles to contract by facilitating the binding of proteins within muscle cells.

3. Nerve Transmission: Calcium is necessary for the transmission of nerve impulses throughout the nervous system. It plays a role in the release of neurotransmitters, which are chemicals that transmit signals from one neuron to another.

4. Blood Clotting: Calcium is a key component in the process of blood clotting. It helps in the conversion of prothrombin to thrombin, an essential step in blood clot formation.

5. Vascular and Heart Function: Calcium is important for maintaining normal blood pressure and heart function. It helps in the relaxation and contraction of blood vessels, which is essential for normal blood pressure regulation.

6. Hormonal Secretion and Enzyme Function: Calcium assists in the secretion of various hormones and the functioning of enzymes throughout the body. These hormones and enzymes play a role in various bodily functions, from digestion to energy metabolism.

7. Cellular Function: Calcium plays a role in various cellular functions such as cell division, cell signaling, and maintaining the stability of cell membranes.

Adequate calcium intake is essential for maintaining these functions.

HOW MUCH CALCIUM DO WE NEED?

The amount of calcium an individual needs varies depending on age, gender, and life stage. The Recommended Dietary Allowances (RDAs) for calcium, as outlined by the National Institutes of Health (NIH), provide general guidelines:

• Infants:

• 0-6 months: 200 milligrams (mg) per day

• 7-12 months: 260 mg per day

• Children:

• 1-3 years: 700 mg per day

• 4-8 years: 1,000 mg per day

• 9-18 years: 1,300 mg per day

• Adults:

• 19-50 years: 1,000 mg per day for both men and women

• Men 51-70 years: 1,000 mg per day

• Women 51-70 years: 1,200 mg per day

• 71 years and older: 1,200 mg per day for both men and women

• Pregnant and Lactating Women:

• 18 years and younger: 1,300 mg per day

• 19 years and older: 1,000 mg per day

It's important to note that excessive calcium intake can lead to adverse health effects, such as kidney stones and can interfere with the absorption of other minerals like iron and zinc. Therefore, while ensuring adequate calcium intake is important, it's also crucial not to exceed the upper intake levels. For most adults, the upper intake level is set at 2,000 to 2,500 mg per day.

WHAT FOODS ARE HIGH IN CALCIUM?

Dietary sources of calcium are varied and can cater to different dietary preferences and restrictions. Here are some common sources:

1. Dairy Products: This is the most well-known group. It includes milk, cheese, yogurt, and kefir. Dairy products are among the richest sources of calcium.

2. Leafy Green Vegetables: Certain vegetables, especially dark, leafy greens like collard greens, turnip greens, kale, and bok choy, have significant calcium content. Spinach also contains calcium, but it's less available for absorption due to its high oxalate content.

3. Fortified Foods: Many foods are fortified with calcium, including plant-based milk alternatives (such as almond, soy, and rice milk), some cereals, orange juice, and tofu made with calcium sulfate.

4. Nuts and Seeds: Almonds, sesame seeds, chia seeds, and tahini (sesame seed paste) contain calcium.

5. Legumes: Beans, particularly white beans, chickpeas, and black-eyed peas, have notable amounts of calcium. Lentils also contain some calcium.

6. Dried Fruits: Some dried fruits like figs and apricots contain calcium.

7. Certain Grains: Amaranth and quinoa are grains that provide some calcium.

ARE THERE HEALTH RISKS ASSOCIATED WITH DAIRY CONSUMPTION?

Although dairy products contain essential nutrients like calcium, vitamin D, protein, and potassium, there can be health risks or concerns associated with dairy consumption.

Here are a few of the potential issues:

1. Lactose Intolerance: This is a common condition where the body lacks enough of the enzyme lactase, which is needed to digest lactose, the sugar found in milk. Consuming dairy products can lead to symptoms like bloating, gas, and diarrhea in lactose-intolerant individuals.

2. Allergy to Milk Proteins: Some people, especially children, can have an allergic reaction to the proteins in cow's milk. Symptoms can range from mild (such as hives or a rash) to severe (such as anaphylaxis).

3. High Saturated Fat Content: Full-fat dairy products contain high levels of saturated fats, which can contribute to increased levels of LDL cholesterol and a heightened risk of heart disease when consumed in excess.

4. Hormones and Antibiotics: Concerns are sometimes raised about the presence of hormones and antibiotics in milk. These concerns largely relate to farming practices and regulations vary by country.

5. Acne and Skin Conditions: Some studies suggest a link between consuming dairy products and acne development, although the evidence is not conclusive and more research is needed.

6. Ovarian and Prostate Cancer: Some research suggests a potential link between high dairy consumption and an increased risk of certain cancers like ovarian and prostate cancer. However, these findings are not definitive, and more research is needed to understand these relationships.

7. Bone Health Concerns: While dairy is a good source of calcium, there's ongoing debate about its effects on bone health. Some studies suggest that very high milk intake may not necessarily prevent osteoporotic fractures and might be linked to certain negative health outcomes, but these findings are not conclusive.

ARE THERE HEALTH RISKS ASSOCIATED WITH TAKING CALCIUM SUPPLEMENTS?

There are potential risks associated with taking calcium supplements, especially when taken in high doses or without medical supervision. Here are some of the key concerns:

1. Kidney Stones: High levels of calcium, particularly from supplements, can increase the risk of developing kidney stones, especially in individuals with a history of kidney stones.

2. Hypercalcemia: This is a condition characterized by abnormally high levels of calcium in the blood. It can cause various symptoms such as nausea, vomiting, confusion, and in severe cases, it can be life-threatening.

3. Cardiovascular Disease: Some studies have suggested that excessive calcium intake from supplements might be associated with an increased risk of heart disease. However, the evidence is mixed and more research is needed in this area.

4. Interference with Absorption of Other Minerals: High levels of calcium can interfere with the body's ability to absorb other minerals, such as iron, zinc, and magnesium.

5. Digestive Symptoms: Some people may experience gastrointestinal side effects like constipation, bloating, and gas when taking calcium supplements.

6. Interactions with Medications: Calcium supplements can interact with various medications, including bisphosphonates (used to treat osteoporosis), antibiotics in the fluoroquinolone and tetracycline families, blood pressure medications, and certain diuretics.

7. Exceeding the Upper Intake Level: It's important not to exceed the upper safe limits of calcium intake (usually 2,000-2,500 mg per day for adults, depending on age and sex) as it can lead to negative health outcomes.

For most people, dietary sources of calcium are sufficient and preferable to supplements. Supplements should be considered when dietary intake is insufficient. However, they should be used judiciously and ideally under the guidance of a healthcare provider. It's also important to balance calcium intake with adequate vitamin D, as vitamin D is necessary for the body to absorb and utilize calcium effectively.

SUMMARY

Calcium  plays a crucial role in building and maintaining strong bones and teeth, thereby reducing the risk of osteoporosis, especially in older adults and postmenopausal women. Calcium also supports muscle function, nerve signaling, and heart health. However, excessive intake of calcium, particularly from supplements, can pose risks. It may lead to hypercalcemia, a condition characterized by elevated calcium levels in the blood, which can cause kidney stones, constipation, and impaired absorption of other minerals. In rare cases, extremely high calcium intake can lead to kidney failure and cardiovascular issues. Ideally, you should get your dietary calcium mainly through plants to avoid the adverse health consequences associated with dairy consumption.

---

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Alzheimer's disease is a relatively common neurodegenerative disorder, especially among older adults. In 2020, about 50 million people had dementia, and most of them had Alzheimer's disease. Projections show this number increasing significantly in the coming decades due to the aging population.

WHAT CAUSES ALZHEIMER’S DISEASE?

Doctors and scientists don't understand the exact cause of Alzheimer's disease. It likely results from a combination of genetic, environmental, and lifestyle factors. Research on Alzheimer's disease is ongoing. Scientists continue to uncover more about its underlying causes of the disease.

Key factors that contribute to the development of Alzheimer's disease:

1. Amyloid Plaques: One of the hallmarks of Alzheimer's disease is the accumulation of abnormal protein deposits in the brain. Beta-amyloid plaques, the deposits, disrupt communication among brain cells. This causes inflammation and leads to cell death.

2. Tau Tangles: Another characteristic feature of Alzheimer's disease is the presence of abnormal tau protein tangles within brain cells. These tangles can disrupt the structure and function of neurons, contributing to cognitive decline.

3. Genetics: While most cases of Alzheimer's disease are not directly inherited, certain genetic factors can increase the risk of developing the condition. Mutations in specific genes, such as the APP, PSEN1, and PSEN2 genes, have been linked to familial or early-onset Alzheimer's disease. APOE4 is another gene variant that increases the risk of late-onset Alzheimer's disease.

4. Age: Age is the most significant risk factor for Alzheimer's disease. The risk of developing the disease increases significantly as people get older.

5. Cardiovascular Health: More and more evidence suggests that cardiovascular health is linked to Alzheimer's disease risk. Having conditions such as high blood pressure, high cholesterol, diabetes, and obesity might make the risk higher.

6. Lifestyle Factors: Certain lifestyle choices can impact the risk of Alzheimer's disease. These include physical inactivity, smoking, poor diet, and limited social engagement.

7. Head Trauma: A history of head injuries, especially repeated concussions or severe traumatic brain injuries, may be associated with an increased risk of Alzheimer's disease.

8. Inflammation and Immune System: Chronic inflammation and immune system dysfunction have been implicated in Alzheimer's disease. Some scientists think that long-term inflammation in the brain might cause the disease to worsen.

Research has found a link between the gut microbiome and Alzheimer's disease. Researchers do not fully understand this relationship.

Gut-Brain Connection and Alzheimer's Disease:

1. Gut-Brain Axis: The gut and the brain are connected through a bidirectional communication system known as the gut-brain axis. This communication occurs through various pathways, including the immune system, the nervous system, and the production of neurotransmitters and other signaling molecules.

2. Inflammation: An imbalance in the gut microbiome, known as dysbiosis, can lead to chronic inflammation in the gut. This inflammation may contribute to systemic inflammation and neuroinflammation.

3. Microbiome Composition: Some studies have observed differences in the composition of the gut microbiome in individuals with Alzheimer's disease compared to those without the disease. These differences include alterations in the abundance and diversity of specific microbial species.

4. Microbiome Metabolites: The gut microbiome produces various metabolites, including short-chain fatty acids (SCFAs) and other compounds. These metabolites can have a systemic impact on the body, including the brain. SCFAs, in particular, may have neuroprotective effects.

5. Amyloid Plaque Formation: Emerging research suggests that gut bacteria may influence the formation of beta-amyloid plaques in the brain, a hallmark of Alzheimer's disease. Some gut bacteria can produce substances that affect the aggregation of beta-amyloid.

6. Blood-Brain Barrier: Disruptions in the gut microbiome may contribute to increased permeability of the blood-brain barrier, potentially allowing harmful substances to enter the brain.

7. Neurotransmitters: Gut bacteria can produce neurotransmitters and other molecules that influence mood and behavior. Alterations in these pathways may affect cognitive function and emotional well-being.

While these findings are intriguing, the relationship between the gut microbiome and Alzheimer's disease is complex and not fully understood. The field of microbiome research is still evolving. More studies could establish causative links and better understand the mechanisms involved. The same dietary interventions that improve Alzheimer's symptoms can help maintain a healthy gut microbiome. 

Alzheimer's disease is a complex condition with multifactorial causes, and the interplay of these factors is not fully understood. Research into the causes and risk factors of Alzheimer's disease is ongoing. At this time, there is no cure for the condition. Detecting and treating the disease's symptoms early can enhance the lives of those affected and their families.

WHAT ARE THE SYMPTOMS OF ALZHEIMER’S DISEASE?

Alzheimer's disease is a progressive neurological disorder that primarily affects cognitive function, memory, and behavior. The symptoms of Alzheimer's disease typically worsen over time. Common symptoms and signs of Alzheimer's disease include:

1. Memory Loss: One of the earliest and most noticeable symptoms is difficulty remembering recent events, names of people, and important dates. Individuals with Alzheimer's may frequently forget information they once knew well.

2. Difficulty with Problem-Solving: People with Alzheimer's may have trouble solving simple problems or making plans. They may find it challenging to follow a familiar recipe or manage their finances.

3. Confusion about Time or Place: Individuals with Alzheimer's may become disoriented and lose track of dates, seasons, or locations. They may forget where they are or how they got there.

4. Difficulty with Language: People with Alzheimer's may struggle to find the right words to express themselves or may have trouble following or joining in on conversations. They may repeat themselves or struggle with vocabulary.

5. Poor Judgment: Individuals with Alzheimer's may make poor decisions, such as giving away money to telemarketers or neglecting personal hygiene and safety.

6. Misplacing Objects: It's common for people with Alzheimer's to put items in unusual places and then have difficulty finding them. They may accuse others of stealing their belongings.

7. Mood and Personality Changes: Alzheimer's can lead to mood swings, depression, anxiety, irritability, and even aggression. Personality changes may include withdrawal from social activities and a loss of interest in previously enjoyed hobbies.

8. Loss of Initiative: People with Alzheimer's may become increasingly passive and uninterested in initiating activities. They may require more prompting and assistance to engage in everyday tasks.

9. Difficulty with Visual and Spatial Perception: Alzheimer's can affect an individual's ability to perceive and navigate the world around them. They may have trouble judging distances, identifying objects, and distinguishing colors and contrasts.

10. Problems with Self-Care: As the disease progresses, individuals with Alzheimer's may have difficulty with basic self-care tasks, such as bathing, dressing, and grooming.

11. Wandering: Some individuals with Alzheimer's may wander and become lost, even in familiar places, which can pose safety risks.

12. Sleep Disturbances: Changes in sleep patterns, such as nighttime restlessness and daytime sleepiness, are common in Alzheimer's disease.

The progression of Alzheimer's disease varies from person to person. At first, symptoms may be mild and not noticed, but as the disease progresses, they become stronger and disrupt daily life. If you or someone you care about is having trouble with memory or thinking, it's important to see a healthcare expert. They can evaluate and diagnose the problem. Getting help early on can make life better for people with Alzheimer's disease.

HOW IS ALZHEIMER'S DISEASE DIAGNOSED?

The diagnosis of Alzheimer's disease typically involves a comprehensive evaluation by a healthcare professional, such as a neurologist or geriatrician. It can be a complex process that includes several steps to rule out other potential causes of cognitive decline and to confirm the presence of Alzheimer's disease.

Key steps in the diagnosis of Alzheimer's disease:

1. Medical History and Clinical Assessment: The healthcare provider will start by taking a detailed medical history, including information about the individual's symptoms, their onset, and their progression. They will also inquire about any family history of Alzheimer's disease or other cognitive disorders.

2. Physical Examination: A physical examination will be performed to assess overall health and to rule out any medical conditions or medications that might be contributing to cognitive impairment.

3. Cognitive Testing: Cognitive tests and assessments are used to evaluate memory, thinking, and problem-solving skills. The Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA) are examples of commonly used cognitive screening tools.

4. Neuropsychological Testing: In some cases, more extensive neuropsychological testing may be conducted to assess various cognitive functions in detail. This can help distinguish Alzheimer's disease from other types of dementia.

5. Laboratory Tests: Blood tests may be ordered to rule out reversible causes of cognitive impairment, such as vitamin deficiencies, thyroid disorders, or infections.

6. Brain Imaging: Imaging studies such as magnetic resonance imaging (MRI) or positron emission tomography (PET) scans may be used to detect changes in the brain. These imaging techniques can help identify brain abnormalities associated with Alzheimer's disease, such as atrophy (shrinkage) of specific brain regions or the presence of beta-amyloid plaques and tau tangles.

7. Cerebrospinal Fluid Analysis: In some cases, a lumbar puncture (spinal tap) may be performed to analyze cerebrospinal fluid for the presence of biomarkers associated with Alzheimer's disease, such as elevated levels of beta-amyloid and tau proteins.

8. Genetic Testing: Genetic testing may be considered, especially in cases of early-onset Alzheimer's disease or when there is a strong family history of the condition. Genetic testing can identify specific gene mutations associated with Alzheimer's disease.

9. Clinical Criteria: The healthcare provider will assess the individual's symptoms and test results against established clinical criteria, such as those outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) or the National Institute on Aging-Alzheimer's Association (NIA-AA) diagnostic guidelines.

Alzheimer's disease can only be definitively diagnosed through post-mortem examination of brain tissue, where the presence of beta-amyloid plaques and tau tangles can be confirmed. However, the combination of clinical evaluation, cognitive testing, and various diagnostic tools can provide a high degree of certainty in diagnosing Alzheimer's disease during a person's lifetime.

Early diagnosis is crucial as it allows for timely intervention and the initiation of appropriate treatments and support services to help manage the condition and improve the individual's quality of life.

CAN ALZHEIMER'S DISEASE BE PREVENTED?

Here are some strategies that may help reduce the risk of Alzheimer's disease:

1. Regular Physical Activity: Engaging in regular physical exercise, such as aerobic activities (e.g., walking, swimming, jogging), reduces the risk of cognitive decline and Alzheimer's disease. Exercise can improve blood flow to the brain and support brain health.

2. Mental Stimulation: Staying mentally active through activities like reading, puzzles, learning new skills, and social interactions may help protect cognitive function and reduce the risk of cognitive decline.

3. Quality Sleep: Prioritizing good sleep hygiene and getting sufficient restorative sleep is important for brain health. Sleep plays a role in clearing toxins from the brain.

4. Heart-Healthy Lifestyle: Managing cardiovascular risk factors, such as high blood pressure, high cholesterol, and diabetes, may help reduce the risk of Alzheimer's disease. A healthy heart often correlates with a healthy brain.

5. Social Engagement: Maintaining an active social life and staying connected with friends and family may support cognitive health. Social interaction and engagement can stimulate the brain.

6. Stress Management: Chronic stress can have negative effects on brain health. Learning stress management techniques, such as meditation, yoga, or relaxation exercises, may be beneficial.

7. Avoiding Smoking and Excessive Alcohol: Smoking and excessive alcohol consumption have been associated with a higher risk of cognitive decline and Alzheimer's disease. Quitting smoking and drinking alcohol in moderation are advisable.

8. Brain Health Supplements: Some studies have investigated the potential benefits of certain supplements, such as omega-3 fatty acids, vitamin D, and antioxidants, in supporting brain health. However, the evidence is mixed, and it's essential to consult with a healthcare professional before starting any supplements. 

   Regarding omega-3 supplements, many people use fish oil, but many fish oil supplements are contaminated with environmental pollutants. To minimize exposure to these pollutants, an algae-based omega 3 supplement is a better choice.

9. Cognitive Training Programs: Engaging in structured cognitive training programs designed to improve memory and cognitive skills may help maintain cognitive function as individuals age.

Alzheimer's disease is a relatively common neurodegenerative disorder, especially among older adults. In 2020, it was estimated that there were around 50 million people living with dementia, the majority of whom have Alzheimer's disease. This number is projected to increase significantly in the coming decades due to aging populations.[1]

WHAT CAUSES ALZHEIMER’S DISEASE?

The exact cause of Alzheimer's disease is not fully understood, but it is believed to result from a combination of genetic, environmental, and lifestyle factors. Research on Alzheimer's disease is ongoing, and scientists continue to uncover more about its underlying causes. Here are some key factors that are believed to contribute to the development of Alzheimer's disease:[2]

1. Amyloid Plaques: One of the hallmarks of Alzheimer's disease is the accumulation of abnormal protein deposits called beta-amyloid plaques in the brain. These plaques are thought to disrupt communication between brain cells and trigger inflammation, ultimately leading to cell death.

2. Tau Tangles: Another characteristic feature of Alzheimer's disease is the presence of abnormal tau protein tangles within brain cells. These tangles can disrupt the structure and function of neurons, contributing to cognitive decline.

3. Genetics: While most cases of Alzheimer's disease are not directly inherited, certain genetic factors can increase the risk of developing the condition. Mutations in specific genes, such as the APP, PSEN1, and PSEN2 genes, have been linked to familial or early-onset Alzheimer's disease. APOE4 is another gene variant that increases the risk of late-onset Alzheimer's disease.

4. Age: Age is the most significant risk factor for Alzheimer's disease. The risk of developing the disease increases significantly as people get older.

5. Cardiovascular Health: There is a growing body of evidence suggesting that cardiovascular health is linked to Alzheimer's disease risk. Conditions like high blood pressure, high cholesterol, diabetes, and obesity may increase the risk.

7. Lifestyle Factors: Certain lifestyle choices can impact the risk of Alzheimer's disease. These include physical inactivity, smoking, poor diet, and limited social engagement.

8. Head Trauma: A history of head injuries, especially repeated concussions or severe traumatic brain injuries, may be associated with an increased risk of Alzheimer's disease.

9. Inflammation and Immune System: Chronic inflammation and immune system dysfunction have been implicated in Alzheimer's disease. Some researchers believe that chronic inflammation in the brain may contribute to the development and progression of the disease.

There is also some interesting research that has shown a relationship between the gut microbiome and Alzheimer's disease. Although this relationship is not fully understood, here are some key points regarding the gut-brain connection and Alzheimer's disease:

1. Gut-Brain Axis: The gut and the brain are connected through a bidirectional communication system known as the gut-brain axis. This communication occurs through various pathways, including the immune system, the nervous system, and the production of neurotransmitters and other signaling molecules.

2. Inflammation: An imbalance in the gut microbiome, known as dysbiosis, can lead to chronic inflammation in the gut. This inflammation may contribute to systemic inflammation and neuroinflammation, which have been linked to Alzheimer's disease and other neurodegenerative conditions.

3. Microbiome Composition: Some studies have observed differences in the composition of the gut microbiome in individuals with Alzheimer's disease compared to those without the disease. These differences include alterations in the abundance and diversity of specific microbial species.

4. Microbiome Metabolites: The gut microbiome produces various metabolites, including short-chain fatty acids (SCFAs) and other compounds. These metabolites can have a systemic impact on the body, including the brain. SCFAs, in particular, may have neuroprotective effects.

5. Amyloid Plaque Formation: Emerging research suggests that gut bacteria may influence the formation of beta-amyloid plaques in the brain, a hallmark of Alzheimer's disease. Some gut bacteria can produce substances that affect the aggregation of beta-amyloid.

6. Blood-Brain Barrier: Disruptions in the gut microbiome may contribute to increased permeability of the blood-brain barrier, potentially allowing harmful substances to enter the brain.

7. Neurotransmitters: Gut bacteria can produce neurotransmitters and other molecules that influence mood and behavior. Alterations in these pathways may affect cognitive function and emotional well-being.

While these findings are intriguing, the relationship between the gut microbiome and Alzheimer's disease is complex and not fully understood. The field of microbiome research is still evolving, and more studies are needed to establish causative links and better understand the mechanisms involved. The good news is the same dietary interventions that will be discussed in a later section can help you attain and maintain a health gut microbiome.

Alzheimer's disease is a complex condition with multifactorial causes, and the interplay of these factors is not fully understood. Research into the causes and risk factors of Alzheimer's disease is ongoing, and there is currently no cure for the condition. Early diagnosis and management of the disease's symptoms can help improve the quality of life for affected individuals and their families.

WHAT ARE THE SYMPTOMS OF ALZHEIMER’S DISEASE?

Alzheimer's disease is a progressive neurological disorder that primarily affects cognitive function, memory, and behavior. The symptoms of Alzheimer's disease typically worsen over time. Common symptoms and signs of Alzheimer's disease include:[3]

1. Memory Loss: One of the earliest and most noticeable symptoms is difficulty remembering recent events, names of people, and important dates. Individuals with Alzheimer's may frequently forget information they once knew well.

2. Difficulty with Problem-Solving: People with Alzheimer's may have trouble solving simple problems or making plans. They may find it challenging to follow a familiar recipe or manage their finances.

3. Confusion about Time or Place: Individuals with Alzheimer's may become disoriented and lose track of dates, seasons, or locations. They may forget where they are or how they got there.

4. Difficulty with Language: People with Alzheimer's may struggle to find the right words to express themselves or may have trouble following or joining in on conversations. They may repeat themselves or struggle with vocabulary.

5. Poor Judgment: Individuals with Alzheimer's may make poor decisions, such as giving away money to telemarketers or neglecting personal hygiene and safety.

6. Misplacing Objects: It's common for people with Alzheimer's to put items in unusual places and then have difficulty finding them. They may accuse others of stealing their belongings.

7. Mood and Personality Changes: Alzheimer's can lead to mood swings, depression, anxiety, irritability, and even aggression. Personality changes may include withdrawal from social activities and a loss of interest in previously enjoyed hobbies.

8. Loss of Initiative: People with Alzheimer's may become increasingly passive and uninterested in initiating activities. They may require more prompting and assistance to engage in everyday tasks.

9. Difficulty with Visual and Spatial Perception: Alzheimer's can affect an individual's ability to perceive and navigate the world around them. They may have trouble judging distances, identifying objects, and distinguishing colors and contrasts.

10. Problems with Self-Care: As the disease progresses, individuals with Alzheimer's may have difficulty with basic self-care tasks, such as bathing, dressing, and grooming.

11. Wandering: Some individuals with Alzheimer's may wander and become lost, even in familiar places, which can pose safety risks.

12. Sleep Disturbances: Changes in sleep patterns, such as nighttime restlessness and daytime sleepiness, are common in Alzheimer's disease.

The progression of Alzheimer's disease varies from person to person. In the early stages, symptoms may be mild and go unnoticed, but as the disease advances, they become more pronounced and interfere with daily life. If you or a loved one is experiencing memory or cognitive problems, it's essential to consult a healthcare professional for a proper evaluation and diagnosis, as early intervention and management can help improve the quality of life for individuals with Alzheimer's disease.

HOW IS ALZHEIMER'S DISEASE DIAGNOSED?

The diagnosis of Alzheimer's disease typically involves a comprehensive evaluation by a healthcare professional, such as a neurologist or geriatrician. It can be a complex process that includes several steps to rule out other potential causes of cognitive decline and to confirm the presence of Alzheimer's disease. Here are the key steps involved in the diagnosis of Alzheimer's disease:[4]

1. Medical History and Clinical Assessment: The healthcare provider will start by taking a detailed medical history, including information about the individual's symptoms, their onset, and their progression. They will also inquire about any family history of Alzheimer's disease or other cognitive disorders.

2. Physical Examination: A physical examination will be performed to assess overall health and to rule out any medical conditions or medications that might be contributing to cognitive impairment.

3. Cognitive Testing: Cognitive tests and assessments are used to evaluate memory, thinking, and problem-solving skills. The Mini-Mental State Examination (MMSE) and the Montreal Cognitive Assessment (MoCA) are examples of commonly used cognitive screening tools.

4. Neuropsychological Testing: In some cases, more extensive neuropsychological testing may be conducted to assess various cognitive functions in detail. This can help distinguish Alzheimer's disease from other types of dementia.

5. Laboratory Tests: Blood tests may be ordered to rule out reversible causes of cognitive impairment, such as vitamin deficiencies, thyroid disorders, or infections.

6. Brain Imaging: Imaging studies such as magnetic resonance imaging (MRI) or positron emission tomography (PET) scans may be used to detect changes in the brain. These imaging techniques can help identify brain abnormalities associated with Alzheimer's disease, such as atrophy (shrinkage) of specific brain regions or the presence of beta-amyloid plaques and tau tangles.

7. Cerebrospinal Fluid Analysis: In some cases, a lumbar puncture (spinal tap) may be performed to analyze cerebrospinal fluid for the presence of biomarkers associated with Alzheimer's disease, such as elevated levels of beta-amyloid and tau proteins.

8. Genetic Testing: Genetic testing may be considered, especially in cases of early-onset Alzheimer's disease or when there is a strong family history of the condition. Genetic testing can identify specific gene mutations associated with Alzheimer's disease.

9. Clinical Criteria: The healthcare provider will assess the individual's symptoms and test results against established clinical criteria, such as those outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) or the National Institute on Aging-Alzheimer's Association (NIA-AA) diagnostic guidelines.

Alzheimer's disease can only be definitively diagnosed through post-mortem examination of brain tissue, where the presence of beta-amyloid plaques and tau tangles can be confirmed. However, the combination of clinical evaluation, cognitive testing, and various diagnostic tools can provide a high degree of certainty in diagnosing Alzheimer's disease during a person's lifetime.

Early diagnosis is crucial as it allows for timely intervention and the initiation of appropriate treatments and support services to help manage the condition and improve the individual's quality of life.

CAN ALZHEIMER'S DISEASE BE PREVENTED?

Here are some strategies that may help reduce the risk of Alzheimer's disease:[5]

1. Regular Physical Activity: Engaging in regular physical exercise, such as aerobic activities (e.g., walking, swimming, jogging), has been associated with a reduced risk of cognitive decline and Alzheimer's disease. Exercise can improve blood flow to the brain and support brain health.

2. Mental Stimulation: Staying mentally active through activities like reading, puzzles, learning new skills, and social interactions may help protect cognitive function and reduce the risk of cognitive decline.

3. Quality Sleep: Prioritizing good sleep hygiene and getting sufficient restorative sleep is important for brain health. Sleep is believed to play a role in clearing toxins from the brain.

4. Heart-Healthy Lifestyle: Managing cardiovascular risk factors, such as high blood pressure, high cholesterol, and diabetes, may help reduce the risk of Alzheimer's disease. A healthy heart often correlates with a healthy brain.

5. Social Engagement: Maintaining an active social life and staying connected with friends and family may support cognitive health. Social interaction and engagement can stimulate the brain.

6. Stress Management: Chronic stress can have negative effects on brain health. Learning stress management techniques, such as meditation, yoga, or relaxation exercises, may be beneficial.

7. Avoiding Smoking and Excessive Alcohol: Smoking and excessive alcohol consumption have been associated with a higher risk of cognitive decline and Alzheimer's disease. Quitting smoking and drinking alcohol in moderation are advisable.

8. Brain Health Supplements: Some studies have investigated the potential benefits of certain supplements, such as omega-3 fatty acids, vitamin D, and antioxidants, in supporting brain health. However, the evidence is mixed, and it's essential to consult with a healthcare professional before starting any supplements.

Regarding omega-3 supplements, many people use fish oil, but many fish oil supplements are contaminated with environmental pollutants. To minimize exposure to these pollutants, an algae-based omega 3 supplement is a better choice.

10. Cognitive Training Programs: Engaging in structured cognitive training programs designed to improve memory and cognitive skills may help maintain cognitive function as individuals age.

While these strategies may reduce the risk of Alzheimer's disease, there are no guarantees, and the effectiveness of prevention efforts can vary from person to person. Additionally, ongoing research is exploring new approaches to Alzheimer's prevention and treatment, so it's essential to stay informed about the latest developments in the field.

WHAT ABOUT DIET?

The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”[6]

Here are some foods with potential brain health benefits:

●      Berries: Blueberries, strawberries, and other berries are high in antioxidants, including flavonoids and anthocyanins, which may help protect brain cells from oxidative damage.[7]

●      Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are rich in folate, vitamin K, and other essential nutrients that may contribute to cognitive health.[8]

●      Nuts: Nuts, especially walnuts, almonds, and hazelnuts, provide healthy fats, antioxidants, and vitamin E, which may have neuroprotective effects.[9]

●      Turmeric: Curcumin, a compound found in turmeric, has anti-inflammatory and antioxidant properties and has been studied for its potential role in brain health.[10]

●      Coffee: Moderate coffee consumption has been associated with a lower risk of cognitive decline and may have neuroprotective effects due to its caffeine and antioxidant content.[11]

●      Tea: Green tea, in particular, contains compounds called catechins that may have antioxidant and anti-inflammatory properties.[12]

●      Whole Grains: Foods like whole-grain bread, brown rice, quinoa, and oats provide complex carbohydrates and fiber that provide a steady source of energy to the brain.[13]

●      Beans and Legumes: Beans, lentils, and chickpeas are good sources of folate, iron, magnesium, and other nutrients that support brain health.[14]

●      Avocado: Avocados are rich in healthy fats, vitamin E, and other nutrients that may benefit brain function.[15]

●      Olive Oil: Extra virgin olive oil is a source of monounsaturated fats and antioxidants that may have a positive impact on brain health.[16]

●      Dark Chocolate: Dark chocolate with a high cocoa content contains flavonoids and antioxidants that may have cognitive benefits.[17]

●      Spices: Other spices like cinnamon, sage, and oregano are being studied for their potential role in cognitive health.[18]

You also need to be sure you have an adequate source of B12 in your diet, which is very important for brain health. Older adults, vegetarians, vegans and people who have conditions that affect their ability to absorb vitamin B-12 from foods, should supplement with at least 500 mcg of B12 a day.[19] 

CAN ALZHEIMER'S DISEASE BE TREATED?

Alzheimer's disease is a progressive disorder, and treatment focuses on addressing cognitive, behavioral, and functional changes. Treatment approaches may include:[20]

●      Medications: Several medications are approved by regulatory agencies (such as the U.S. Food and Drug Administration) for the treatment of Alzheimer's disease. These medications can help manage symptoms and slow the progression of the disease in some cases. Commonly prescribed medications include:

o   Cholinesterase Inhibitors: Donepezil (Aricept), rivastigmine (Exelon), and galantamine (Razadyne) are examples of cholinesterase inhibitors. They work by increasing the levels of acetylcholine, a neurotransmitter that is reduced in Alzheimer's disease, to improve memory and cognitive function.

o   NMDA Receptor Antagonist: Memantine (Namenda) is an NMDA receptor antagonist that helps regulate glutamate activity in the brain, which can improve cognitive function and behavior.

●      Psychiatric Medications: In some cases, individuals with Alzheimer's disease may experience mood and behavioral symptoms, such as depression, anxiety, or agitation. Psychiatric medications may be prescribed to manage these symptoms

●      Behavioral and Cognitive Interventions: Non-pharmacological interventions are an essential part of Alzheimer's care. These interventions may include cognitive stimulation therapy, reminiscence therapy, and behavior management techniques to address challenging behaviors and improve the individual's overall well-being.

●      Occupational Therapy and Rehabilitation: Occupational therapists can help individuals with Alzheimer's disease maintain their independence in daily activities for as long as possible. They can also suggest home modifications and assistive devices to enhance safety and functionality.

●      Supportive Care: Providing a supportive and structured environment is crucial for individuals with Alzheimer's disease. This includes maintaining routines, ensuring safety in the home, and providing emotional support and companionship.

●      Caregiver Support: Alzheimer's disease places significant demands on caregivers. Support and education for caregivers can help them better understand the disease, manage caregiving responsibilities, and access respite care when needed.

●      Clinical Trials: Research into potential Alzheimer's treatments is ongoing, and individuals with Alzheimer's may consider participating in clinical trials to test experimental therapies and contribute to scientific knowledge about the disease.

However, it is important to note that none of these treatments can effectively reverse or cure Alzheimer’s disease; they only help slow its progression. This is why prevention is fundamentally important.

SUMMARY

Alzheimer’s disease is a common, progressive neurodegenerative disease that typically affects older adults and causes cognitive decline and memory loss. There are many risk factors for Alzheimer’s, but the majority are lifestyle related. The best way to prevent Alzheimer’s is to engage in regular physical activity, mental stimulation, social engagement, get quality sleep, avoid smoking and excessive alcohol consumption, and most importantly eat a healthy diet, which is rich in fruits, vegetables, whole grains, nuts, and healthy fats.

[1] https://www.alz.org/media/documents/alzheimers-facts-and-figures.pdf

[2] Molecules. 2020 Dec 8;25(24):5789.

[3] https://www.nia.nih.gov/health/what-are-signs-alzheimers-disease

[4] Cureus. 2023 Sep 20;15(9):e45649.

[5] https://www.nia.nih.gov/health/alzheimers-and-dementia/preventing-alzheimers-disease-what-do-we-know

[6] Alzheimers Dement. 2015 Sep;11(9):1015-22

[7] J Alzheimers Dis. 2022;88(2):653-661

[8] Neurology. 2017 90:e214-e222

[9] Nutrients. 2023 Feb 16;15(4):1000.

[10] Ann Indian Acad Neurol. 2008 Jan;11(1):13-9

[11] Alzheimers Dis. 2010;20 Suppl 1:S167-74

[12] Nutrients. 2019 Feb 23;11(2):474.

[13] Psychiatry Clin Neurosci. 2023 Mar;77(3):141-148.

[14] Eur J Clin Nutr 77, 65–70 (2023).

[15] Adv Neurobiol. 2016;12:337-54.

[16] Rev Neurol (Paris). 2019 Dec;175(10):705-723

[17] Antioxidants (Basel). 2022 Jul 12;11(7):1353

[18] Int J Prev Med. 2017 Feb 7;8:5

[19] Biomolecules. 2022 Jan 14;12(1):129.

[20] Int J Mol Sci. 2022 Nov 12;23(22):13954.

While these strategies may reduce the risk of Alzheimer's disease, there are no guarantees, and the effectiveness of prevention efforts can vary from person to person. Scientists are continuously studying new ways to prevent and treat Alzheimer's. Stay updated on their findings.

WHAT ABOUT DIET?

The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. This diet combines parts of two popular diets: the Mediterranean diet and the DASH diet. “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”

Here are some foods with potential brain health benefits:

Berries: Blueberries, strawberries, and other berries are high in antioxidants, including flavonoids and anthocyanins, which may help protect brain cells from oxidative damage.

• Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are rich in folate, vitamin K, and other essential nutrients that may contribute to cognitive health.

• Nuts: Nuts, especially walnuts, almonds, and hazelnuts, provide healthy fats, antioxidants, and vitamin E, which may have neuroprotective effects.

• Turmeric: Curcumin, a compound found in turmeric, has anti-inflammatory and antioxidant properties and has been studied for its potential role in brain health.

• Coffee: Moderate coffee consumption has been associated with a lower risk of cognitive decline and may have neuroprotective effects due to its caffeine and antioxidant content.

• Tea: Green tea, in particular, contains compounds called catechins that may have antioxidant and anti-inflammatory properties.

• Whole Grains: Foods like whole-grain bread, brown rice, quinoa, and oats provide complex carbohydrates and fiber that provide a steady source of energy to the brain.

• Beans and Legumes: Beans, lentils, and chickpeas are good sources of folate, iron, magnesium, and other nutrients that support brain health.

• Avocado: Avocados are rich in healthy fats, vitamin E, and other nutrients that may benefit brain function.

• Olive Oil: Extra virgin olive oil is a source of monounsaturated fats and antioxidants that may have a positive impact on brain health.

• Dark Chocolate: Dark chocolate with a high cocoa content contains flavonoids and antioxidants that may have cognitive benefits.

• Spices: Other spices like cinnamon, sage, and oregano are being studied for their potential role in cognitive health.

You also need to be sure you have an adequate source of B12 in your diet, which is very important for brain health. Older adults, vegetarians, vegans and people who have conditions that affect their ability to absorb vitamin B-12 from foods, should supplement with at least 500 mcg of B12 a day.  

CAN ALZHEIMER'S DISEASE BE TREATED?

Alzheimer's disease gets worse over time. Treatment helps with thinking, behavior, and daily activities. Treatment approaches may include:

Medications: Several medications are approved by regulatory agencies (such as the U.S. Food and Drug Administration) for the treatment of Alzheimer's disease. These medications can help manage symptoms and slow the progression of the disease in some cases. Commonly prescribed medications include:

• Cholinesterase Inhibitors: Donepezil (Aricept), rivastigmine (Exelon), and galantamine (Razadyne) are examples of cholinesterase inhibitors. They work by increasing the levels of acetylcholine, a neurotransmitter that is reduced in Alzheimer's disease, to improve memory and cognitive function.

• NMDA Receptor Antagonist: Memantine (Namenda) is an NMDA receptor antagonist that helps regulate glutamate activity in the brain, which can improve cognitive function and behavior.

• Psychiatric Medications: In some cases, individuals with Alzheimer's disease may experience mood and behavioral symptoms, such as depression, anxiety, or agitation. Psychiatric medications may be prescribed to manage these symptoms

• Behavioral and Cognitive Interventions: Non-pharmacological interventions are an essential part of Alzheimer's care. These interventions may include cognitive stimulation therapy, reminiscence therapy, and behavior management techniques to address challenging behaviors and improve the individual's overall well-being.

• Occupational Therapy and Rehabilitation: Occupational therapists can help individuals with Alzheimer's disease maintain their independence in daily activities for as long as possible. They can also suggest home modifications and assistive devices to enhance safety and functionality.

• Supportive Care: Providing a supportive and structured environment is crucial for individuals with Alzheimer's disease. This includes maintaining routines, ensuring safety in the home, and providing emotional support and companionship.

• Caregiver Support: Alzheimer's disease places significant demands on caregivers. Caregivers can get support and education to understand the disease, manage caregiving, and access respite care.

• Clinical Trials: Research into potential Alzheimer's treatments is ongoing, and individuals with Alzheimer's may consider participating in clinical trials to test experimental therapies and contribute to scientific knowledge about the disease.

But it's important to know that none of these treatments can cure Alzheimer's disease. They help slow its progression. This is why prevention is fundamentally important. 

SUMMARY

Alzheimer’s disease is a common, progressive neurodegenerative disease that typically affects older adults and causes cognitive decline and memory loss. There are many risk factors for Alzheimer’s, but the majority are lifestyle related. To prevent Alzheimer's, it's important to exercise, keep your mind active, socialize, sleep well, avoid smoking and excessive drinking, and eat a healthy diet with fruits, vegetables, whole grains, nuts, and healthy fats.

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Chocolate Chia Pudding!

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Nightshade vegetables belong to the Solanaceae family of plants and are known for containing certain chemical compounds called alkaloids, some of which can be toxic. There are several nightshade plants that are considered highly toxic and should not be consumed. Here is a list of some toxic nightshade plants:

1. Deadly Nightshade (Atropa belladonna): Also known as belladonna, this plant contains the alkaloids atropine and scopolamine, which can be extremely toxic and even lethal if ingested. It is not a vegetable and should never be consumed.

2. Jimsonweed (Datura stramonium): Jimsonweed contains tropane alkaloids, including scopolamine and hyoscyamine, which can cause hallucinations and severe toxicity if ingested. It is highly toxic and should be avoided.

3. Mandrake (Mandragora officinarum): Mandrake contains alkaloids such as atropine and scopolamine and has a long history of being associated with toxic effects. It should not be consumed.

4. Henbane (Hyoscyamus niger): Henbane contains hyoscyamine and other toxic alkaloids and is considered a poisonous plant.

5. Bittersweet Nightshade (Solanum dulcamara): This plant contains solanine and other glycoalkaloids and is considered mildly toxic. Ingesting large amounts can lead to symptoms such as nausea, vomiting, and diarrhea.

6. Black Nightshade (Solanum nigrum): Black nightshade contains solanine and other glycoalkaloids. While it is considered less toxic than some other nightshades, consuming large amounts can still lead to digestive discomfort and other symptoms.

7. Horsenettle (Solanum carolinense): Horsenettle contains toxic alkaloids and should be considered potentially harmful if ingested.

It's important to emphasize that the toxic nightshade plants listed above should not be consumed. Always exercise caution when foraging for wild plants, as some toxic nightshades may resemble edible ones.[1]

However, many nightshade vegetables are safe to eat. Here is a list of common nightshade vegetables:[2]

1. Tomatoes (Solanum lycopersicum)

2. Potatoes (Solanum tuberosum) - Note that potato greens (leaves and stems) can contain higher levels the alkaloid solanine and should be avoided.

3. Bell peppers (Capsicum annuum)

4. Chili peppers (Capsicum species) - Includes varieties like jalapeños, habaneros, and cayenne peppers. Chili peppers contain varying amounts of capsaicin, the compound responsible for their spicy heat. While capsaicin can cause a burning sensation and may exacerbate symptoms like heartburn or gastrointestinal discomfort in some individuals, it is not typically associated with systemic inflammation.

5. Eggplants (Solanum melongena) - Also known as aubergines in some regions.

6. Tomatillos (Physalis philadelphica) - Used in Mexican cuisine, often green and encased in a papery husk.

7. Paprika (Capsicum annuum) - A spice made from dried and ground bell peppers or chili peppers.

8. Pimentos (Capsicum annuum) - Often used as a stuffing for olives.

9. Goji berries (Lycium barbarum) - Sometimes considered a nightshade, though it's more closely related to tomatoes and potatoes.

There are many health benefits from eating nightshades when consumed in moderation as part of a balanced diet. Here are some potential health benefits associated with eating nightshades:

1. Nutrient Density: Nightshades are rich in essential nutrients. For example, tomatoes are a good source of vitamin C, potassium, and the antioxidant lycopene and bell peppers are high in vitamin C.[3]

2. Antioxidants: Some nightshades, like tomatoes and peppers, are rich in antioxidants. Lycopene, found in tomatoes, is a well-known antioxidant that may help protect against oxidative damage and reduce the risk of certain chronic diseases.[4]

3. Fiber: Many nightshade vegetables, such as potatoes and eggplants, are good sources of dietary fiber. Fiber is essential for digestive health and can help regulate blood sugar levels and promote feelings of fullness[5].

4. Heart Health: Consuming foods like tomatoes and peppers, which are low in saturated fats and high in antioxidants, fiber, and potassium, may contribute to heart health by helping to lower blood pressure and reduce the risk of cardiovascular diseases.[6]

5. Weight Management: Nightshade vegetables can be a nutritious addition to a weight management plan due to their low calorie content and high fiber, which can help control appetite and promote a feeling of fullness.[7]

6. Eye Health: Sweet potatoes and bell peppers, both nightshades, are good sources of nutrients like vitamin A and beta-carotene, which are important for eye health and may reduce the risk of certain eye disorders.[8]

It's important to note that while nightshades can offer health benefits, some people may be sensitive to solanine and other compounds in nightshades, and they may experience inflammation or worsened symptoms of inflammatory conditions, such as inflammatory bowel disease certain types of arthritis, after consuming nightshade-containing foods.[9] Cooking nightshades does reduce or eliminate the harmful alkaloids. If you suspect that nightshades are contributing to inflammation, consider eliminating them temporarily and monitoring your symptoms. Consulting with a healthcare professional or a registered dietitian can also provide personalized guidance on dietary choices and potential food sensitivities.

In summary, while there are some highly toxic nightshades that should be avoided, but there are many nightshade vegetables that provide health benefits, and most people can consume them without issue. However, there are some people with conditions such as inflammatory bowel disease and certain types of arthritis who do notice increased inflammation after consuming nightshades. For those patients, an elimination diet is often helpful in determining if nightshades are the actual cause.

[1] https://www.fs.usda.gov/wildflowers/ethnobotany/Mind_and_Spirit/solanaceae.shtml

[2] https://www.healthline.com/health/most-nutritious-nightshade-plants

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

[4] Eur J Clin Nutr. 2007 Mar;61(3):295-303.

[5] . J Nutr. 2008 Mar;138(3):439-42.

[6] Mol Nutr Food Res. 2012 Feb;56(2):296-303.

[7] Nutr Rev. 2009 Apr;67(4):188-205

[8] Antioxidants (Basel). 2020 Oct 26;9(11):1046. 

[9] Dig Dis Sci. 2023 Jul;68(7):2853-2860

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The BEST Baba Ghanouj!

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• Monthly accountability check-in and support group Zoom call with Caryn

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Coronary artery disease (CAD) is a common type of heart disease that occurs when the blood vessels supplying the heart muscle (coronary arteries) become narrowed or blocked and is the leading cause of death in the United States. About 695,000 people in the United States died from heart disease in 2021. That’s one person every 33 seconds and represents 1 in every 5 deaths.[1]

RISK FACTORS FOR HEART DISEASE

Several risk factors can increase the likelihood of developing coronary artery disease. These risk factors can be categorized into modifiable and non-modifiable factors:[2]

Non-Modifiable Risk Factors:

1. Age: The risk of CAD increases with age, particularly for men over 45 and women over 55.

2. Gender: Men are generally at a higher risk of CAD than premenopausal women. However, after menopause, women's risk catches up to that of men.

3. Family History: A family history of CAD can increase your risk, especially if a close relative (parent or sibling) had CAD at a young age (before 55 for men and before 65 for women).

Modifiable Risk Factors:

1. High Blood Pressure (Hypertension): Uncontrolled high blood pressure can damage the arteries and increase the risk of CAD.

2. Smoking: Tobacco smoke contains chemicals that can damage the blood vessels and decrease the oxygen supply to the heart.

3. Metabolic Syndrome: This cluster of conditions, including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels, is caused by insulin resistance and increases the risk of CAD.

4. Diabetes: People with diabetes have a higher risk of CAD due to elevated blood sugar levels that can damage blood vessels.

5. Obesity: Excess body fat, especially abdominal obesity, can lead to conditions like insulin resistance and contribute to CAD risk.

6. Physical Inactivity: A sedentary lifestyle can lead to obesity and other risk factors for CAD. Regular physical activity helps maintain cardiovascular health.

7. Stress: Chronic stress and poor stress management can contribute to CAD risk, as stress may lead to unhealthy coping behaviors (such as overeating or smoking).

8. Sleep Apnea: This sleep disorder is associated with an increased risk of CAD due to interrupted breathing during sleep

9. Unhealthy Diet: A diet high in saturated and trans fats, cholesterol, salt, and added sugars can raise the risk of CAD. Conversely, a diet rich in fruits, vegetables, and whole grains can reduce the risk.

10. High Cholesterol Levels: High levels of LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, are one of the major contributors to plaque buildup in the arteries.

It's important to note that having one or more risk factors doesn't guarantee that you will develop CAD, but it does increase your risk. Reducing modifiable risk factors through lifestyle changes and, if necessary, medical treatment can significantly lower your risk of coronary artery disease. Regular check-ups and consultations with a healthcare provider are crucial for managing these risk factors and maintaining heart health.

CHOLESTEROL

Cholesterol is a waxy, fat-like substance made by your liver and is essential for good health. Cholesterol is a type of lipid (fat) that is found in your blood and is an essential component of cell membranes throughout your body. It plays several important roles in maintaining overall health. Cholesterol is produced by the liver, and it is also obtained through the foods you eat.[3]

Cholesterol is essential for the following functions in the body:[4]

1.     Cell Membranes: Cholesterol is a structural component of cell membranes, helping to maintain their integrity and fluidity.

2.     Hormone Production: Cholesterol is a precursor for the synthesis of several hormones, including sex hormones (estrogen, progesterone, testosterone) and hormones that regulate metabolism (cortisol).

3.     Vitamin D Production: Cholesterol is converted into vitamin D when the skin is exposed to sunlight. Vitamin D is important for bone health, among other functions.

4.     Bile Acid Production: Cholesterol is used to produce bile acids in the liver, which are essential for the digestion and absorption of dietary fats.

While cholesterol is essential for various bodily functions, it's important to maintain a balance of healthy cholesterol levels. Elevated LDL cholesterol levels can increase the risk of heart disease, while higher levels of HDL cholesterol are associated with a lower risk.

MEASURING CHOLESTEROL IN THE BLOOD

It's essential to monitor your cholesterol levels regularly, especially if you have risk factors for heart disease. Cholesterol levels are typically measured in milligrams per deciliter (mg/dL) of blood. Normal cholesterol levels can vary slightly depending on the guidelines used by different health organizations, but here are generally accepted reference ranges for adults in the United States:[5]

1. Total Cholesterol:

   - Desirable: Less than 200 mg/dL

   - Borderline High: 200-239 mg/dL

   - High: 240 mg/dL and above

2. LDL Cholesterol (Low-Density Lipoprotein, often referred to as "bad" cholesterol):

   - Optimal: Less than 100 mg/dL

   - Near Optimal: 100-129 mg/dL

   - Borderline High: 130-159 mg/dL

   - High: 160-189 mg/dL

   - Very High: 190 mg/dL and above

3. HDL Cholesterol (High-Density Lipoprotein, often referred to as "good" cholesterol):

   - Higher levels are better.

   - For men: Ideally, it should be 40 mg/dL or higher.

   - For women: Ideally, it should be 50 mg/dL or higher.

4. Triglycerides:

   - Desirable: Less than 150 mg/dL

   - Borderline High: 150-199 mg/dL

   - High: 200-499 mg/dL

   - Very High: 500 mg/dL and above

It's important to note that these are general guidelines, and individual recommendations may vary based on a person's overall health, risk factors for heart disease, and other factors. Your healthcare provider will consider your specific situation when interpreting your cholesterol levels and determining the most appropriate treatment or lifestyle recommendations.

CAUSES OF HIGH CHOLESTEROL

Elevated LDL (low-density lipoprotein) cholesterol levels in the blood can be caused by a combination of genetic, lifestyle, and dietary factors. LDL cholesterol is often referred to as "bad" cholesterol because high levels of LDL can contribute to the buildup of plaque in the arteries, increasing the risk of coronary artery disease (CAD) and other cardiovascular problems. Here are some common causes of elevated LDL cholesterol:5

1. Diabetes: People with diabetes, especially type 2 diabetes, are at an increased risk of having elevated LDL cholesterol levels. High blood sugar levels can affect lipid metabolism.

2. Obesity: Being overweight or obese is often associated with elevated LDL cholesterol levels. Excess body fat, especially abdominal obesity, can lead to changes in lipid metabolism and higher LDL cholesterol.

3. Lack of Physical Activity: A sedentary lifestyle can contribute to higher LDL cholesterol levels. Regular physical activity can help lower LDL cholesterol and raise HDL (high-density lipoprotein) cholesterol, often referred to as "good" cholesterol.

4. Genetics: In some cases, elevated LDL cholesterol levels can be genetically determined. Familial hypercholesterolemia is a genetic condition that leads to very high LDL cholesterol levels from birth and significantly increases the risk of heart disease.

5. Liver Function: The liver plays a central role in the production and regulation of cholesterol in the body. Certain conditions that affect liver function can lead to elevated LDL cholesterol levels.

6. Dietary Choices: The foods you eat can have a significant impact on your LDL cholesterol levels. Consuming a diet high in saturated and trans fats (to learn more about trans fats, please see the blog post from our “Fat” episode), as well as dietary cholesterol, can lead to elevated LDL cholesterol. Foods such as meat, full-fat dairy products, fried foods, and commercially baked goods are examples of items that can increase LDL cholesterol.

WHAT ARE SATURATED FATS?

Saturated fats are a type of dietary fat that consists of saturated fatty acids. They are typically solid at room temperature and are often found in animal-based products and some tropical oils. Saturated fats have been associated with an increased risk of heart disease when consumed in excess, which is why dietary recommendations often advise limiting their intake. Here's more information about saturated fats:[6]

1. Chemical Structure: Saturated fats have no double bonds between the carbon atoms in their fatty acid chains. This means that each carbon atom in the chain is "saturated" with hydrogen atoms. This saturated structure gives these fats their solid form at room temperature.

2. Sources: Saturated fats are commonly found in the following foods:

   - Animal Products: Fatty cuts of meat, poultry with skin, whole milk, butter, cheese, and other dairy products.

   - Processed Foods: Many processed and fried foods, such as fast food items, baked goods, and certain snacks, contain saturated fats due to the use of oils and fats in food preparation.

   - Tropical Oils: Coconut oil and palm oil are high in saturated fats. They are often used in cooking and in the food industry.

WHAT ABOUT DIETARY CHOLESTEROL

The relationship between dietary cholesterol and heart disease has been the subject of extensive research and debate over the years. Here's a summary of the current understanding:[7]

1. Dietary Cholesterol and Blood Cholesterol Levels: Dietary cholesterol, which is found in animal-based foods like eggs, meat, and dairy products, can modestly raise blood cholesterol levels, specifically LDL (low-density lipoprotein) cholesterol, often referred to as "bad" cholesterol, in some people. However, the increase in blood cholesterol levels due to dietary cholesterol is relatively small compared to the impact of saturated and trans fats in the diet.

2. Individual Variability: People vary in their response to dietary cholesterol. Some individuals are "hyper-responders," meaning that their blood cholesterol levels may increase more significantly when they consume dietary cholesterol, while others are "hypo-responders" and experience minimal changes. It has been estimated that 15–25% of the population are hyper-responders to dietary cholesterol, which does increase their risk fro heart disease.

3. Overall Dietary Pattern Matters More: Current dietary guidelines and research suggest that it's the overall dietary pattern and the types of fats consumed (particularly saturated and trans fats) that have a more significant impact on heart disease risk than dietary cholesterol alone. A diet high in saturated fats, rather than dietary cholesterol, is associated with higher LDL cholesterol levels and an increased risk of heart disease.

4. Updates in Guidelines: In recent years, guidelines from organizations like the American Heart Association and the Dietary Guidelines for Americans have shifted their focus away from specific cholesterol intake recommendations. Instead, they emphasize reducing saturated fat intake and adopting a heart-healthy diet pattern, such as the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diets, which are rich in fruits, vegetables, whole grains, and healthy fats.

In summary, the relationship between dietary cholesterol and heart disease is complex. While dietary cholesterol can influence blood cholesterol levels, its impact varies among individuals. Current dietary guidelines emphasize the importance of overall dietary patterns and the reduction of saturated and trans fats as primary strategies for reducing the risk of heart disease. However, it is still a good idea to limit your intake of dietary cholesterol, especially if you are at increased risk for heart disease.

LOWERING HEART DISEASE RISK

Here are several strategies that can help lower LDL cholesterol:[8]

1. Dietary Changes:

   - Reduce Saturated Fat Intake: Limit the consumption of foods high in saturated fats, such as fatty meats, full-fat dairy products, and fried foods.

   - Choose Healthy Fats: Replace saturated fats with heart-healthy fats, such as monounsaturated fats (found in olive oil, avocados, and nuts) and polyunsaturated fats (found in fatty fish like salmon, walnuts, and flaxseeds).

   - Increase Soluble Fiber: Foods rich in soluble fiber, like oats, beans, lentils, fruits, and vegetables, can help lower LDL cholesterol levels.

   - Limit Dietary Cholesterol: While dietary cholesterol has less impact on blood cholesterol levels than saturated fat, it's still a good idea to limit high-cholesterol foods like organ meats and egg yolks.

2. Maintain a Healthy Weight: Losing excess weight, particularly abdominal fat, can lead to improvements in cholesterol levels.

3. Regular Physical Activity: Engaging in regular physical activity can raise HDL (high-density lipoprotein) cholesterol (the "good" cholesterol) and lower LDL cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

4. Quit Smoking: Smoking damages blood vessels and lowers HDL cholesterol. Quitting smoking can lead to improvements in overall cardiovascular health.

5. Limit Alcohol Intake: If you drink alcohol, do so in moderation. Excessive alcohol consumption can raise triglycerides and lead to high blood pressure.

6. Medication: In some cases, healthcare providers may prescribe cholesterol-lowering medications, such as statins or other drugs, to help lower LDL cholesterol levels. These medications may be recommended if lifestyle changes alone are insufficient or if you have very high LDL cholesterol or other risk factors for heart disease.

7. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, like flax seeds, chia seeds, hemp seeds, walnuts or taking an algae-based omega-3 supplement, may have a modest effect on lowering LDL cholesterol. However, it's essential to discuss supplementation with your healthcare provider.

SUMMARY

Lifestyle modifications, including dietary changes, increased physical activity, and weight management, can often help lower LDL cholesterol levels. In some cases, healthcare providers may recommend cholesterol-lowering medications to manage high LDL cholesterol levels, particularly when lifestyle changes alone are insufficient. But remember that managing cholesterol levels is just one aspect of heart health. Comprehensive cardiovascular risk reduction also includes controlling blood pressure, managing diabetes, and adopting a heart-healthy lifestyle. Always consult with a healthcare provider for personalized advice on managing your cholesterol and overall cardiovascular health.

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[-1] https://www.cdc.gov/heartdisease/facts.htm

[2] J Diabetes Res. 2018 Dec 11;2018:2341230.

[3] https://www.cdc.gov/cholesterol/about.htm

[4] Nutrients. 2019 Jul 18;11(7):1645.

[5] Circulation. 2019 Jun 18;139(25):e1082-e1143

[6] J Am Coll Cardiol. 2020 Aug 18;76(7):844-857.

[7] Circulation. 2020 Jan 21;141(3):e39-e53. 

[8] J Am Coll Cardiol. 2017 Oct 3;70(14):1785-1822.

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Diabetes has reached epidemic proportions. More than 37 million US adults have diabetes, and 1 in 5 of them don’t know they have it. Diabetes is the eighth leading cause of death and the leading cause of kidney failure, lower-limb amputations, and adult blindness in the United States. In the last 20 years, the number of adults diagnosed with diabetes has more than doubled.[1]

There are several types of diabetes, but the two most common are:

1. Type 1 Diabetes: This is an autoimmune condition where your immune system mistakenly attacks and destroys the insulin-producing beta cells in your pancreas. As a result, your body cannot produce insulin. Type 1 diabetes usually develops in childhood or young adulthood and requires lifelong insulin therapy.

2. Type 2 Diabetes: This type is characterized by insulin resistance, where your body's cells don't respond effectively to insulin. Initially, the pancreas tries to compensate by producing more insulin, but over time, it may not keep up with the increased demand. Type 2 diabetes is often associated with lifestyle factors such as obesity, a sedentary lifestyle, and genetics. It is more common in adults, although it can also occur in children and adolescents. More than 90% of patients with diabetes have type 2 diabetes.

The main symptoms of diabetes include increased thirst, frequent urination, unexplained weight loss, fatigue, and blurred vision. If left untreated or poorly managed, diabetes can lead to serious complications, including heart disease, stroke, kidney disease, nerve damage, eye problems, and problems with the feet and skin. If you suspect you have diabetes or are at risk, it's crucial to consult with a healthcare professional for proper evaluation, diagnosis, and management. Early diagnosis and appropriate management are essential for controlling blood sugar levels and preventing or minimizing complications associated with diabetes.

Diabetes is defined by specific criteria related to blood glucose (sugar) levels. These criteria are established by various medical organizations, including the American Diabetes Association (ADA) and the World Health Organization (WHO). The primary measures used to diagnose and classify diabetes are[2]:

1. Fasting Blood Glucose (FBG): This test measures your blood sugar level after an overnight fast (usually at least 8 hours). The diagnostic criteria for diabetes based on FBG levels are as follows:

   - Normal: FBG below 100 milligrams per deciliter (mg/dL)

   - Prediabetes (impaired fasting glucose): FBG between 100 and 125 mg/dL

   - Diabetes: FBG of 126 mg/dL or higher

2. Oral Glucose Tolerance Test (OGTT): In this test, a person fasts overnight and then drinks a sugary solution. Blood sugar levels are measured at fasting and at specific intervals afterward. The diagnostic criteria for diabetes based on OGTT are as follows:

   - Normal: 2-hour post-OGTT blood sugar below 140 mg/dL

   - Prediabetes: 2-hour post-OGTT blood sugar between 140 and 199 mg/dL

   - Diabetes: 2-hour post-OGTT blood sugar of 200 mg/dL or higher

3. Hemoglobin A1c (HbA1c) Test: This test measures the average blood glucose level over the past 2-3 months. The diagnostic criteria for diabetes based on HbA1c levels are as follows:

   - Normal: HbA1c below 5.7%

   - Prediabetes: HbA1c between 5.7% and 6.4%

   - Diabetes: HbA1c of 6.5% or higher

Prediabetes is an indication that a patient is developing insulin resistance.  1 in 3 adults in the US have prediabetes.  Prediabetics have an increased risk for many of the complications of type 2 diabetes. Left untreated, almost 40% will develop type 2 diabetes within 4 years.[3]  

So, what causes insulin resistance and type 2 diabetes?

Despite what many people perceive, the root cause is not sugar, it is the accumulation of fat in the muscle cells that makes those cells resistant to insulin. When we consume sugars (carbohydrates), we need insulin to “unlock” a door in our muscle cells to let in the carbohydrates so we can store them in the form of glycogen to use as energy. However, when we overconsume fat, some of that fat gets deposited in our muscle cells where it is not supposed to be. This fat in our muscle cells, called intramyocellular lipid clogs up the lock from the insulin, so insulin can no longer do its job, so the sugar levels in our blood start to rise and our pancreas starts to have to work extra hard to make more insulin. Over time, the pancreas can’t keep up and you develop type 2 diabetes.  There are other risk factors, such as genetics and physical inactivity, but at its core, insulin resistance is a food-borne illness. [4]

Treatment approaches for type 2 diabetes may include:[5]

1. Lifestyle Modifications:

   - Healthy Diet: Adopting a low-fat, high fiber diet that focuses on whole grains, legumes, fruits, vegetables, can help control blood sugar levels and can even reverse type 2 diabetes.

   - Regular Physical Activity: Engaging in regular physical activity, such as aerobic exercises (e.g., walking, jogging, swimming) and strength training, can improve insulin sensitivity and help control blood sugar. Aim for at least 150 minutes of moderate-intensity exercise per week.

   - Weight Management: Losing excess weight, if overweight or obese, can significantly improve insulin sensitivity. Even a modest weight loss of 5-10% of body weight can have a positive impact on blood sugar control.

2. Oral Medications:

   - There are several classes of oral medications (antidiabetic drugs) available to help lower blood sugar levels in people with type 2 diabetes. These medications work in various ways, such as increasing insulin sensitivity, reducing glucose production in the liver, and improving the release of insulin from the pancreas.

   - Common oral medications for type 2 diabetes include metformin, sulfonylureas, thiazolidinediones, DPP-4 inhibitors, SGLT-2 inhibitors, and GLP-1 receptor agonists.

   - The choice of medication(s) depends on individual factors, including blood sugar levels, side effects, and other health considerations. Healthcare providers will determine the most appropriate treatment plan.

3. Insulin Therapy:

   - In some cases, when blood sugar levels cannot be adequately controlled with oral medications or other therapies, insulin therapy may be necessary. Insulin can be delivered through injections or insulin pumps.

   - Insulin therapy aims to mimic the body's natural insulin production and may be used alone or in combination with other medications.

   - Routine checkups with healthcare providers are crucial for monitoring diabetes management, assessing overall health, and identifying any complications or changes in treatment needs.

It's essential for individuals with diabetes to work closely with healthcare providers to develop a personalized management plan and to take steps to prevent complications through healthy living practices. Diabetes management is a lifelong commitment, and successful management can help reduce the risk of complications and improve quality of life.

[1] https://www.cdc.gov/diabetes/basics/diabetes.html

[2] https://diabetes.org/diabetes/a1c/diagnosis

[3] Perm J. 2014 Summer;18(3):88-93

[4] Biophys Rep. 2015;1:90-98.

[5] BMJ Med. 2023 Sep 4;2(1):e000372

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Curried Chickpeas and Cauliflower with Arugula

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Colorectal cancer (CRC) is the second most common cause of cancer death in the United States. In 2023, approximately 153,020 individuals will be diagnosed with CRC and 52,550 will die from the disease.[1] Although CRC rates have been declining in older adults, they have been on the rise in patients younger than age 50.[2] This led the U.S. Preventative Services Task Force to change its recommendations in May 2021 for colon cancer screenings to begin at age 45.[3]

Colon cancer, like many types of cancer, is a complex disease with multiple factors contributing to its development. The exact cause of colon cancer is not always clear, but several risk factors have been identified that increase the likelihood of developing this disease. Here are some of the key factors and causes associated with colon cancer:[4]

1. Age: The risk of colon cancer increases with age. Most cases are diagnosed in individuals over the age of 50.

2. Family History: A family history of colon cancer or colorectal polyps (noncancerous growths in the colon or rectum) can increase the risk of developing the disease. This suggests a genetic predisposition to colon cancer.

3. Inherited Genetic Mutations: Certain inherited genetic mutations, such as those found in Lynch syndrome or familial adenomatous polyposis (FAP), greatly increase the risk of colon cancer. Individuals with these gene mutations have a significantly higher likelihood of developing the disease at a young age.

4. Personal History: Individuals who have previously had colorectal cancer or certain types of polyps are at an increased risk of developing colon cancer.

5. Diet: A diet high in red and processed meats and low in fiber may contribute to an increased risk of colon cancer. Conversely, diets rich in fruits, vegetables, and whole grains have been associated with a lower risk.

6. Lifestyle Factors: Several lifestyle factors can increase the risk of colon cancer, including smoking, excessive alcohol consumption, and physical inactivity.

7. Inflammatory Bowel Diseases (IBD): Chronic inflammatory conditions of the colon, such as Crohn's disease and ulcerative colitis, are associated with an increased risk of colon cancer, particularly if the inflammation is long-standing and widespread.

8. Obesity: Being overweight or obese is a risk factor for colon cancer, particularly in men.

9. Type 2 Diabetes: Some studies suggest a link between type 2 diabetes and an increased risk of colon cancer.

10. Certain Medications: Long-term use of certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may be associated with a reduced risk of colon cancer in some individuals.

11. Radiation Exposure: In rare cases, exposure to high levels of radiation, such as radiation therapy for previous cancers, may increase the risk of colon cancer.

Although there are many risk factors for developing CRC, lifestyle, especially diet, plays a very important role. Here are some foods and dietary factors that have been associated with an increased risk of colon cancer:[5]

1. Red and Processed Meats:

Red meat: Consumption of red meats such as beef, pork, and lamb, especially when cooked at high temperatures (grilled, fried, or broiled), has been associated with a higher risk of colon cancer.

Processed meats: Processed meats like bacon, sausage, hot dogs, and deli meats often contain preservatives and additives and are linked to an increased risk of colon cancer. These meats may also be high in saturated fats and salt.

2. High-Fat Diets: Diets high in saturated fats, especially from animal sources, have been associated with an increased risk of colon cancer.

3. Low-Fiber Diets: Diets that are low in dietary fiber, particularly from fruits, vegetables, and whole grains, may contribute to a higher risk of colon cancer.

4. Low Calcium Intake: Inadequate intake of calcium, which is found in certain leafy greens, has been associated with an increased risk of colon cancer.

5. Excessive Alcohol Consumption: Heavy alcohol consumption has been linked to an elevated risk of colon cancer. Limiting alcohol intake is advisable for overall health.

6. Sugar-Sweetened Beverages and Sugary Snacks: High consumption of sugary drinks and snacks may contribute to an increased risk of colon cancer, as they are associated with obesity and insulin resistance.

7. Low Vitamin D Levels: Low levels of vitamin D, which can result from insufficient sun exposure or inadequate dietary intake, have been linked to a higher risk of colon cancer.

8. High Salt Intake: Diets high in salt, often found in processed and salty foods, may increase the risk of colon cancer.

A healthy diet and lifestyle choices can play a significant role in reducing the risk of colon cancer. Here are some foods and dietary factors that have been associated with a lower risk of colon cancer:[6]

1. Fruits and Vegetables: Eating a variety of fruits and vegetables, particularly those high in fiber and antioxidants, can help reduce colon cancer risk. Examples include broccoli, kale, spinach, carrots, berries, and citrus fruits.

2. Whole Grains: Foods rich in whole grains like whole wheat, oats, brown rice, quinoa, and wholegrain cereals are high in fiber and may lower the risk of colon cancer.

3. Legumes: Beans, lentils, and peas are excellent sources of fiber and plant-based protein. They are associated with a lower risk of colon cancer.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are good sources of healthy fats, fiber, and antioxidants.

7. Garlic and Onions: These Allium vegetables contain compounds that may have anticancer properties and may be associated with a reduced risk of colon cancer.

8. Turmeric:  Curcumin, a component of turmeric, has shown potential anticancer effects and may help protect against colon cancer.

9. Green Tea:  Green tea contains polyphenols, including epigallocatechin gallate (EGCG), which have been studied for their potential protective effects against colon cancer.

10. Berries: Berries like strawberries, blueberries, and raspberries are rich in antioxidants and fiber and may have a protective effect against colon cancer.

11. Probiotics: Fermented foods containing probiotics support a healthy gut microbiome, which can play a role in colon health.

Many of these foods are high in fiber, and as previously noted, low fiber intake is associated with an increased risk of developing CRC. In fact, for every ten grams of fiber added to your diet, your risk of suffering from colon cancer is lowered by around 10%! [7]The recommended daily intake of fiber is 30-40 grams per day. This well above the average fiber intake among Americans, which is around 16 grams per day for males and 13 grams per day for females.[8] Increasing fiber intake can have other health benefits, including reducing the risk of certain diseases such as heart disease, high blood pressure, type 2 diabetes, and can aid in weight management.[9]

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So, what is fiber? Fiber is a type of carbohydrate found in plant-based foods that cannot be digested or absorbed by the human body. Instead of being broken down and absorbed like other nutrients, fiber passes through the digestive system relatively intact.[10]  Dietary fiber can act as prebiotics. Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in the gut, promoting their growth and activity. These beneficial bacteria, often referred to as probiotics, play a crucial role in maintaining a healthy gut microbiota.[11]

There are two main types of dietary fiber:

1. Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. Soluble fiber can help regulate blood sugar levels and lower cholesterol levels. Good sources of soluble fiber include oats, barley, legumes (beans, lentils), fruits (such as apples, oranges, and berries), and some vegetables (such as carrots and Brussels sprouts).

2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. It can help maintain a healthy digestive system. Good sources of insoluble fiber include whole grains (such as wheat, brown rice, and quinoa), wheat bran, nuts, seeds, and many vegetables (such as broccoli, cauliflower, and celery).

Both soluble and insoluble fiber are important for overall health, and a well-balanced diet should include a variety of foods that provide both types of fiber. It is recommended to gradually increase fiber intake to allow the digestive system to adjust and to drink plenty of water throughout the day to support proper digestion and prevent discomfort.

In summary, following a high fiber, low-fat plant-forward and eliminating red and processed meats can significantly reduce the risk of developing CRC.  Individuals concerned about their risk of colon cancer should consult with a healthcare professional for personalized guidance and recommendations, especially if they have a family history of the disease or other risk factors. Regular screenings and early detection through colonoscopy and other screening methods are crucial for colon cancer prevention and early intervention.

[1] CA Cancer J Clin. 2023 May-Jun;73(3):233-254.

[2] American Society of Clinical Oncology Educational Book 40 (April 21, 2020) e75-e88

[3] https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/colorectal-cancer-screening

[4] https://www.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html

[5] J Gastrointest Oncol. 2022 Aug;13(4):2020-2032

[6] J Cancer Prev. 2022 Dec 31;27(4):208-220

[7] BMJ. 2011 Nov 10;343:d6617

[8] Nutr Rev. 2020 Aug 1;78(Suppl 1):29-36

[9] Nutrients. 2020 Oct 21;12(10):3209

[10] Nat Rev Gastroenterol Hepatol. 2021 Feb;18(2):101-116

[11] Gut Microbes. 2017 Mar 4;8(2):172-184

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learn how you can easily increase the amount of fiber you eat every day with the fiber formula

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RECIPE

Chickpea Chicken Salad

• 1 14 oz can chickpeas, drained and rinsed

• 1 stalk of celery, diced

• 1/4 cup walnuts, chopped small

• 1/4 cup tahini

• 1 tablespoon dijon mustard (regular is also ok)

• 1/4 small red onion, diced

• 1 large dill pickle diced (or 2 tablespoons dill relish)

• Heavy pinch of fresh ground pepper

• pinch of salt

Directions

Mash the chickpeas with a potato masher, leaving some in tact. Fold in the rest of the ingredients and mix well with your hands.
Chill and allow flavors to develop.

For a tuna salad twist, tear up a sheet of nori and mix in well.

Make a sammie: Tomato, onion, greens and whole grain crusty bread to prepare. Yum!!

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Hypertension, commonly known as high blood pressure, is a medical condition where the force of blood against the walls of the arteries is consistently too high. Almost half of Americans over the age of 20 have high blood pressure, and poorly controlled high blood pressure (hypertension) can have serious and far-reaching effects on various aspects of health[1]. 

Blood pressure is measured in millimeters of mercury (mm Hg) and is expressed as two numbers: systolic pressure over diastolic pressure. The systolic pressure represents the force of blood against the arteries when the heart contracts (beats), and the diastolic pressure represents the force of blood against the arteries when the heart is resting between beats.

Hypertension is typically defined as follows:

1. Normal Blood Pressure: Systolic pressure less than 120 mm Hg and diastolic pressure less than 80 mm Hg.

2. Elevated Blood Pressure: Systolic pressure between 120-129 mm Hg and diastolic pressure less than 80 mm Hg. Elevated blood pressure indicates a higher risk of developing hypertension in the future.

3. Hypertension Stage 1: Systolic pressure between 130-139 mm Hg or diastolic pressure between 80-89 mm Hg.

4. Hypertension Stage 2: Systolic pressure 140 mm Hg or higher, or diastolic pressure 90 mm Hg or higher.

If either the systolic or diastolic blood pressure falls into different stages, the higher stage is used to categorize the overall blood pressure level. It's important to note that a diagnosis of hypertension is typically based on the average of two or more blood pressure readings taken on different occasions.

Hypertension is often referred to as the "silent killer" because it usually doesn't cause noticeable symptoms in its early stages, but over time, it can significantly increase the risk of various health complications. Here are some of the potential health effects of poorly controlled high blood pressure[2]:

1. Cardiovascular Disease: Hypertension is a major risk factor for cardiovascular diseases, including heart attack (myocardial infarction), heart failure, and stroke. Elevated blood pressure puts strain on the arteries, causing them to narrow and become less flexible, which can lead to blockages and reduced blood flow to the heart and brain.

2. Stroke: High blood pressure increases the risk of stroke by damaging blood vessels in the brain and promoting the formation of blood clots.

3. Heart Failure: Over time, the increased workload on the heart due to hypertension can lead to a weakened heart muscle and heart failure, where the heart's pumping ability is compromised.

4. Kidney Damage: The kidneys play a role in regulating blood pressure. Chronic hypertension can damage the blood vessels in the kidneys, leading to reduced kidney function and an increased risk of kidney disease.

5. Vision Problems: Hypertension can damage blood vessels in the eyes, leading to vision impairment or even blindness in severe cases.

6. Aneurysms: High blood pressure can weaken the walls of blood vessels, increasing the risk of aneurysms, which are bulges in the vessel walls that can rupture and cause life-threatening bleeding.

7. Peripheral Artery Disease (PAD): Hypertension can contribute to the narrowing of arteries in the legs and arms, leading to reduced blood flow and increased risk of infection, ulcers, and tissue damage.

8. Cognitive Decline: Chronic high blood pressure has been associated with an increased risk of cognitive decline and dementia later in life.

9. Sexual Dysfunction: Hypertension can contribute to erectile dysfunction in men and reduced sexual desire in both men and women.

10. Metabolic Syndrome: Hypertension is often a component of metabolic syndrome, a cluster of conditions that include abdominal obesity, high blood sugar, and abnormal cholesterol levels. These conditions collectively increase the risk of heart disease, stroke, and type 2 diabetes.

There are several lifestyle factors that can contribute to the development of hypertension. Making positive changes in these areas can help prevent or manage hypertension. Here are some key lifestyle risk factors:[3]

1. Diet High in Sodium: Consuming too much salt (sodium) in the diet can lead to fluid retention and increased blood pressure. Processed foods, fast food, and restaurant meals often contain high amounts of sodium.

2. Low Potassium Intake: A diet low in potassium-rich foods can disrupt the balance between sodium and potassium, which is important for blood pressure regulation.

3. Unhealthy Diet: Diets high in saturated fats, trans fats, cholesterol, and refined sugars contribute to obesity, high cholesterol, and insulin resistance, all of which can raise blood pressure.

4. Excess Body Weight: Being overweight or obese increases the risk of hypertension. Excess body fat can lead to insulin resistance and changes in blood vessel function.

5. Physical Inactivity: Lack of regular physical activity can contribute to weight gain and overall poor cardiovascular health, increasing the risk of hypertension.

6. Excessive Alcohol Consumption: Drinking alcohol excessively can raise blood pressure and contribute to other heart-related issues. Moderation is key; for most adults, this means up to one drink per day for women and up to two drinks per day for men.

7. Smoking: Smoking damages blood vessels and contributes to the development of atherosclerosis (narrowing and hardening of arteries), which can raise blood pressure.

8. Stress: Chronic stress and an unhealthy response to stress can lead to higher blood pressure. Stress hormones can narrow blood vessels and increase heart rate.

9. Lack of Sleep: Poor sleep quality and insufficient sleep can affect hormone regulation, leading to higher blood pressure. Sleep apnea, a sleep disorder, is also associated with hypertension.

10. Caffeine Consumption: While moderate caffeine consumption is generally safe for most people, excessive caffeine intake from energy drinks, sodas, or strong coffee can temporarily raise blood pressure.

11. Chronic Kidney Disease: Conditions that affect kidney function can lead to higher blood pressure. The kidneys play a crucial role in regulating blood pressure.

12. Age: The risk of hypertension increases with age. This is often related to changes in blood vessels and other physiological factors.

And when it comes to potassium and sodium, research suggests that ratio of potassium to sodium in your diet is more important in attaining and maintaining a normal blood pressure than just sodium by itself.  It is felt the optimal dietary ratio is between 2 -3 to 1, which means you should try and consume 3000-4500 mg of potassium to 1500 mg (or less) of sodium.[4]

If you have high blood pressure, it's crucial to work closely with a healthcare professional to develop a personalized plan to control it and reduce the risk of associated health complications.

In addition to helping regulate blood pressure, potassium plays a vital role in maintaining other bodily functions and promoting overall health. Here are some other reasons why potassium is important for our health[5]:

1. Reducing Stroke Risk: Consuming potassium-rich foods has been associated with a reduced risk of stroke. This is likely due to its role in maintaining proper blood pressure and cardiovascular health.

2. Muscle Function: Potassium is essential for normal muscle contraction, including the contractions of the heart. It helps maintain proper heart rhythm and supports the proper functioning of skeletal muscles.

3. Nerve Function: Potassium is involved in transmitting electrical signals in the nervous system. It helps ensure proper nerve impulse transmission, which is important for various processes including muscle movement and sensory perception.

4. Fluid Balance: Potassium helps regulate fluid balance in and around cells. It works in conjunction with sodium to maintain the right balance of fluids and electrolytes in the body, which is crucial for proper cell function and maintaining healthy blood pressure levels.

5. Bone Health: Some studies suggest that a diet high in potassium-rich foods might help preserve bone mineral density, reducing the risk of osteoporosis.

6. Kidney Function: Potassium is necessary for maintaining healthy kidney function. The kidneys play a crucial role in regulating potassium levels in the body, helping to eliminate excess potassium through urine.

7. Acid-Base Balance: Potassium helps maintain the body's acid-base balance, which is important for overall pH regulation and metabolic processes.

8. Digestive Health: Adequate potassium intake can promote proper digestion and help prevent constipation by supporting smooth muscle contractions in the digestive tract.

9. Blood Sugar Control: Some research suggests that a higher intake of potassium might improve insulin sensitivity, potentially contributing to better blood sugar control.

Foods that are high in potassium include:

●      Beet greens

●      Swiss chard

●      Beans, lentils

●      White potatoes

●      Sweet potatoes

●      Winter squash (acorn, butternut)

●      Spinach

●      Broccoli

●      Avocado

●      Bananas

●      Cantaloupe

●      Oranges, orange juice

●      Coconut water

●      Tomatoes

●      Dried fruits (raisins, apricots)

And although potassium is very important for our health, if you have chronic kidney disease, you do need to be careful with consuming too much potassium, and you should discuss any significant dietary changes with your healthcare provider.

In summary, it is important to manage high blood pressure effectively through lifestyle changes, medication if necessary, and regular medical check-ups. Lifestyle changes include maintaining a healthy weight, adopting a balanced diet low in sodium and high in potassium-rich foods, engaging in regular physical activity, managing stress, limiting alcohol intake, and avoiding tobacco products. Research suggests that the ratio of potassium to sodium in your diet is more important in attaining and maintaining a normal blood pressure than just sodium by itself.  However, if you have chronic kidney disease, you may need to be careful with how much potassium you consume and you should discuss any significant dietary changes with your healthcare provider.

[1] https://www.cdc.gov/bloodpressure/facts.htm

[2] Hypertension. 2020 Jun;75(6):1334-1357

[3] Nat Rev Cardiol 18, 251–275 (2021)

[4] Adv Nutr. 2014 Nov 14;5(6):712-41

[5] Adv Nutr. 2013 May 1;4(3):368S-77S

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RECIPE

Creamy White Beans and Greens Soup

• 1 white onion, chopped small

• 3 carrots, diced

• 1 bunch of bok choy, remove the clean white stalk ends from the greens and dice, save greens for later

• 1 large shallot, diced

• 1 large Yukon or Russet potato, peeled and diced

• 1 1/2 cups of frozen or canned artichokes, chopped

• 2 14 ounce cans (3 cups) cooked white beans (cannellini or white navy)

• 2 tablespoons of your favorite Italian blend seasoning (preferably sodium free because this is 2TBS)

• 2 teaspoons dried dill

• 4 cups of vegetable broth

• Pinch red pepper flakes (optional)

• freshly ground black pepper to taste

• 1 8oz bag of baby spinach

• lemon

Directions

To a pre-heated large stock pot or Dutch oven, add the onion, carrots and bok choy stalks. Bring your heat down to medium/high and continually stir the vegetables. Have a small cup of water or broth off to the side to deglaze if you experience some browning on the surface of the pot. This add a lot of flavor to your soup!

After about 4-5 minutes, add the shallot and continue to stir for another 2 minutes.

Add the potato, artichokes, white beans, and herbs. Coat the beans and vegetables well with the herbs and then add the broth.

Cover and bring to a boil and then down to a simmer. Cook for 20 minutes.

Using an immersion blender, blend half of the soup so that it is both creamy and chunky - yum! Alternatively, scoop the soup out and transfer to a blender.

Add in the spinach and allow it to wilt, it should take just a few minutes.

Taste and season as needed. Scoop into a bowl and squeeze a little fresh lemon juice on top. Stir and enjoy!

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WHAT IS GLUTEN?

Gluten is a type of protein found in wheat, barley, rye, and their derivatives. It plays a crucial role in giving dough its elasticity and helps it rise during the baking process and is responsible for the chewy texture of bread and other baked goods.

Gluten is composed of two main proteins, gliadin and glutenin, which form a network when mixed with water. This network provides structure to dough and traps carbon dioxide produced by yeast or other leavening agents, causing the dough to rise.[1]

WHAT IS CELIAC DISEASE?

While most people can consume gluten without any issues, some individuals have a condition called celiac disease, which is an autoimmune disorder triggered by the ingestion of gluten. Celiac disease affects about 1% of the general population in the United States. In individuals with celiac disease, the ingestion of gluten leads to an immune response that damages the lining of the small intestine, specifically the tiny finger-like projections called villi. These villi are responsible for absorbing nutrients from food. The immune reaction in celiac disease can cause a range of symptoms and complications, including:

1)     Digestive symptoms: These can include abdominal pain, bloating, diarrhea, constipation, and nausea.

2)     Nutritional deficiencies: Damage to the villi can lead to poor nutrient absorption, which can result in deficiencies of important vitamins and minerals, such as iron, calcium, vitamin D, and B vitamins.

3)     Skin issues: Some individuals with celiac disease may experience skin problems like dermatitis herpetiformis, which is an itchy, blistering rash.

4)     Fatigue and weakness: Malabsorption of nutrients can lead to general fatigue and weakness.

5)     Weight loss: Due to nutrient malabsorption and gastrointestinal symptoms, weight loss can be a common occurrence.

6)     Joint pain: Some individuals may experience joint pain and discomfort.

7)     Neurological symptoms: In rare cases, celiac disease can lead to neurological symptoms like headaches, numbness, tingling, and balance problems.

Like many other autoimmune conditions, the exact cause of celiac disease remains unclear, but there is strong evidence of a genetic component. There is also evidence that gut microbiome is involved in the development of celiac disease by mediating interactions between gluten/environmental factors and the immune system. [2]

Celiac disease is typically diagnosed through blood tests that measure certain antibodies related to gluten intolerance, followed by confirmation through a small intestine biopsy.[3]

The only effective treatment for celiac disease is a strict gluten-free diet. By avoiding gluten-containing foods, individuals with celiac disease can prevent further damage to the small intestine and alleviate symptoms.[4]

If you suspect you have celiac disease or are experiencing symptoms, it's crucial to seek medical advice for proper evaluation and management.

 WHAT IS GLUTEN SENSITIVITY?

Gluten sensitivity, also referred to as non-celiac gluten sensitivity (NCGS), is a condition in which individuals experience symptoms similar to those of celiac disease after consuming gluten-containing foods. According to self-reported data, the prevalence rate of NCGS ranges between 0.5% and 13% in the general population.

Unlike celiac disease, gluten sensitivity does not cause the same immune response and damage to the small intestine. The exact cause of gluten sensitivity is not fully understood, however there is emerging research suggesting that the gut microbiota (the community of microorganisms in the digestive tract) may play a role in gluten sensitivity. Changes in the gut microbiota composition and function could potentially contribute to the development of symptoms in sensitive individuals.[5]

ARE THERE BENFEITS/DANGERS OF GOING GLUTEN FREE IF YOU DON’T HAVE CELIAC DISEASE OR NCGS?

Almost 30% of the US population follow a gluten-free diet, despite not having celiac disease or NCGS.[6] The global gluten-free products market size was estimated at 6.7 billion dollars in 2022 and is expected reach 14 billion dollars by the end of 2032.[7] The perception that gluten-free diets are healthier is a influenced by a combination of factors, including marketing, misinformation, personal beliefs, and anecdotal experiences. Here are some reasons why people might think gluten-free diets are healthier, even though this belief is not necessarily supported by scientific evidence:[8]

1. Media and Marketing Influence: Media coverage and marketing campaigns often focus on the idea that gluten-free diets are healthier, leading to a perception that eliminating gluten is synonymous with improved health. Food companies may promote gluten-free products as healthier options, even if they are not inherently more nutritious.

2. Weight Loss and Wellness Claims: Some people associate gluten-free diets with weight loss and overall wellness. Media and social influencers may promote gluten-free eating as a way to lose weight, reduce bloating, and increase energy levels, even though these claims are not universally supported by scientific research.

3. Celebrity Endorsements: The endorsement of gluten-free diets by celebrities and public figures can contribute to the perception that such diets are beneficial for health and well-being, despite the lack of scientific consensus.

4. Misunderstanding Gluten: There can be confusion and misunderstanding about what gluten actually is and how it affects health. Some individuals may associate gluten with negative health outcomes without fully understanding the context of gluten-related disorders.

5. Anecdotal Evidence: Personal stories and testimonials from individuals who claim to have experienced health improvements after adopting a gluten-free diet can influence others to believe in its benefits, even though such anecdotes may not be representative or scientifically validated.

6. Natural and Whole Foods Perception: People might associate gluten-free diets with a focus on natural and whole foods, assuming that eliminating gluten means avoiding processed foods and consuming more fruits, vegetables, and lean proteins.

7. Misinterpretation of Research: Some scientific studies might be misinterpreted or sensationalized in the media, leading to misunderstandings about the health effects of gluten. For example, studies that examine the potential benefits of certain components of whole grains might be mistakenly taken as evidence against gluten itself.

There is no good evidence that being on a gluten-free diet in the absence of celiac disease or NCGS provides clear health benefits.[9] And there can be potential dangers or risks associated with being on a gluten-free diet if you don't have celiac disease or another medical reason to avoid gluten. Here are some potential risks of unnecessarily adopting a gluten-free diet:[10]

1. Nutritional Deficiencies: Many gluten-containing foods are important sources of essential nutrients such as fiber, B vitamins, iron, zinc, and magnesium. By eliminating these foods, you may inadvertently reduce your intake of these nutrients, which can lead to deficiencies and related health problems.

2. Imbalanced Diet: Restricting gluten without proper guidance can lead to an imbalanced diet. For example, people might replace gluten-containing foods with less nutritious gluten-free alternatives that are often higher in sugar, fat, and calories.

3. Cost: Gluten-free products can be more expensive than their gluten-containing counterparts. Adopting a gluten-free diet without medical necessity can lead to increased grocery expenses.

4. Social and Lifestyle Impact: Following a strict gluten-free diet can be socially isolating and challenging in situations like dining out, traveling, and attending social gatherings. This can affect your overall quality of life.

5. Psychological Impact: Unnecessarily restricting your diet can lead to stress, anxiety, and feelings of deprivation, especially if you are cutting out a wide range of foods without a clear medical reason.

6. Gastrointestinal Changes: In some cases, abruptly switching to a gluten-free diet can lead to changes in gut bacteria and digestion, potentially causing discomfort or digestive issues.

7. Potential Weight Gain: Contrary to popular belief, gluten-free diets are not inherently low-calorie or weight-loss diets. In fact, some gluten-free products are higher in calories and fat than their gluten-containing counterparts.

It's important to make dietary choices based on sound scientific evidence and individual health needs. If you suspect you have celiac disease, non-celiac gluten sensitivity, or other health concerns related to diet, it's advisable to consult a healthcare professional, such as a gastroenterologist or registered dietitian, before making any significant dietary changes. They can help you determine the appropriate course of action and ensure that your nutritional needs are met.

WHAT IF I DO HAVE CELIAC DISEASE OR NCGS?

The cornerstone of celiac disease management is eliminating all sources of gluten from your diet. This includes avoiding wheat, barley, rye, and their derivatives, which are commonly found in bread, pasta, cereals, baked goods, sauces, and processed foods. Adopting a gluten-free diet helps prevent the immune reaction and damage to the small intestine that occurs in celiac disease and help alleviate the symptoms associated with NCGS.[11]

The good news is there are alternatives, such as various flours, so that people who need to be on a gluten-free can enjoy foods, like baked goods, that might normally contain gluten. These flours include:

1. Rice Flour: Made from ground rice, this flour has a mild flavor and is commonly used in baking and cooking.

2. Almond Flour: Made from finely ground blanched almonds, almond flour is nutrient-rich and adds a subtle nutty flavor to baked goods.

3. Coconut Flour: This flour is made from dried and ground coconut meat. It's high in fiber and adds a distinct coconut flavor to recipes.

4. Buckwheat Flour: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It's ground from the seeds of the buckwheat plant and has a rich, earthy taste.

5. Corn Flour: Ground from dried corn kernels, corn flour is commonly used in baking and is also a key ingredient in corn tortillas.

6. Chickpea Flour (Gram Flour): Ground from chickpeas (garbanzo beans), this flour is commonly used in Middle Eastern and Indian cuisine for dishes like socca or pakoras.

7. Quinoa Flour: Made from ground quinoa seeds, this flour is nutrient-dense and has a slightly earthy taste.

8. Sorghum Flour: Ground from sorghum grain, this flour has a mild flavor and can be used in a variety of recipes.

9. Tapioca Flour/Starch: Tapioca flour is derived from the cassava root and is often used as a thickening agent in gluten-free recipes.

10. Potato Flour/Starch: Potato flour is made from dried and ground potatoes and can be used in baking and cooking.

It's important to note that different gluten-free flours have varying textures, flavors, and properties, which can affect the outcome of your recipes. Often, a blend of different gluten-free flours is used to mimic the properties of wheat flour in baking and cooking. Additionally, xanthan gum or guar gum may be added to gluten-free recipes to improve texture and binding.

CONCLUSION

Most people who are on gluten free diet don’t need to be. There is little evidence that following a gluten free diet without a medical need to do so provides any health benefits and actually can adversely affect their health and is more costly.

Fortunately, for people who do need to follow-a gluten-free diet for health reasons, there are many gluten-free products available today, including a wide variety of gluten free flours, so they can enjoy foods like baked goods!

[1] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91.

[2] Front Immunol. 2020 May 15;11:957.

[3] Gastroenterology. 2015 May;148(6):1175-86

[4] J Gastrointest Pathophysiol. 2017 May 15;8(2):27-38. d

[5] F1000Res. 2018 Oct 11;7:F1000 Faculty Rev-1631.

[6] Appetite. 2021 Jan 1;156:104958.

[7] https://www.futuremarketinsights.com/reports/gluten-free-food-market

[8] Appetite. 2021 Jan 1;156:104958.

[9] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91

[10] Gastroenterol Hepatol (N Y). 2018 Feb;14(2):82-91

[11] Gastroenterology. 2015 May;148(6):1175-86

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RECIPE

The Most Amazing Crackers Ever!

• 2 cups of gluten-free whole rolled oats

• 1 cup chickpea flour

• 1/4 cup sesame seeds

• 3 tablespoons nutritional yeast

• 3 tablespoons of your favorite salt-free seasoning blend (I used Trader Joe's 21 Seasoning Salute)

• 2 1/2 tablespoons ground flax seed

• 1 tablespoon hulled hemp seeds

• Salt/pepper to taste

• 1/3 cup sunflower seeds (garnish) (optional)

• 1/3 cup sprouted pumpkin seeds (garnish) (optional)

• 2 cups of water

Directions

Preheat oven to 350-degrees

Line a large baking sheet (12x18) with parchment paper or a non-stick silicone mat

To a food processor, add the oats, chickpea flour, sesame seeds, nutritional yeast, seasoning, flax, hemp and salt/pepper.

If your machine has a slow setting, use that while slowly drizzling in water. You may not use it all. You're looking for a very thick mixture where there is a lot of texture. You do not want a runny and pureed mix. I usually have about 2-3 tablespoons of water left over.

Transfer the mixture to the baking sheet and using a silicone spatula, spread out the mixture as evenly as you can, keeping the mixture not more than 1/4" thick. Take your time ;)

Bake for 15 minutes and remove the pan, score the mixture in any way you'd like. Triangles, squares, cookie cutter animals - whatever!

Next, take your garnish and sprinkle evenly. Gently press into the mixture. Bake for another 45 minutes.**

Remove from oven and allow to cool. Store in a sealed container in the freezer. I hope you love these as much as I do!!

** If you find the middle of the mixture is very soft, place back in the oven for another 5 minutes. Continue to bake at 5 minute increments until the middle is cooked. Somewhat soft is ok, it will firm up. If the perimeter of the mixture is becoming dark brown, do not continue to cook.

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Fat plays a crucial role in our health and is an essential nutrient that the body needs for various physiological functions. These include:[1]

 1. Energy Source:  Fat is a concentrated source of energy, providing the body with 9 calories per gram. It serves as a stored form of energy, allowing the body to use it as needed between meals or during periods of increased energy demands.

 2. Nutrient Absorption:  Fat is essential for the absorption of fat-soluble vitamins (A, D, E, and K). These vitamins require fat to be properly absorbed and utilized by the body.

 3. Cell Structure and Function:  Fats are critical components of cell membranes, helping to maintain cell structure and integrity. They also play a role in cell signaling and communication.

 4. Hormone Production:  Certain hormones, such as sex hormones (estrogen and testosterone) and some hormones produced by the adrenal glands, are derived from cholesterol, which is a type of fat.

 5. Brain Health:  The brain is composed of about 60% fat, and adequate fat intake is essential for brain development and function. Certain fats, such as omega-3 fatty acids, are particularly important for brain health and cognitive function.

 6. Nervous System Support:  Myelin, a fatty substance, forms a protective sheath around nerve fibers, aiding in the transmission of nerve impulses and supporting proper nervous system function.

 7. Immune Function:  Some fats, particularly omega-3 fatty acids, play a role in modulating the immune system and promoting a healthy immune response.

 8. Skin and Hair Health:  Healthy fats contribute to maintaining the integrity of the skin and hair, helping to keep them moisturized and vibrant.

 9. Protection of Organs:  Fat acts as a cushioning and protective layer around organs, helping to protect them from physical impact.

 10. Satiety and Flavor:  Fats contribute to the feeling of fullness and satiety after a meal, making it easier to regulate appetite. They also add flavor and texture to foods, enhancing the overall eating experience.

However, it is important to differentiate between healthy fats and unhealthy fats. Dietary fats can be broadly categorized into different types based on their chemical structure. The main types of dietary fats are as follows:[2]

1.  Saturated Fats:  Saturated fats are solid at room temperature and are typically found in animal-based products such as fatty cuts of meat, butter, cheese, and other full-fat dairy products. They are also present in certain plant-based oils, including coconut oil, and palm oil.

2.  Trans Fats:  Trans fats are a type of unsaturated fat with a specific chemical configuration (trans configuration) that is usually artificially produced through a process called hydrogenation. Trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. Consuming high amounts of trans fats is associated with increased risk of heart disease and other health issues, so it's best to limit their intake as much as possible. In light of these health concerns, many countries and health organizations have taken steps to limit or ban the use of artificial trans fats in foods. In the United States, the Food and Drug Administration (FDA) has issued regulations to eliminate the use of partially hydrogenated oils, the primary source of artificial trans fats, in processed foods.

3.  Monounsaturated Fats:  Monounsaturated fats are liquid at room temperature but may solidify in the refrigerator. They are found in foods such as olive oil, avocado, nuts (like almonds, peanuts, and cashews), and seeds (such as pumpkin and sesame seeds).

4.  Polyunsaturated Fats:  Polyunsaturated fats are also liquid at room temperature and in the refrigerator. They are found in certain plant-based oils, including soybean oil, corn oil, sunflower oil, and safflower oil. Omega-3 and Omega-6 fatty acids are two essential types of polyunsaturated fats that the body cannot produce on its own and must be obtained from the diet. Foods rich in Omega-3s include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Even green leafy vegetables and beans contain small amounts.

It is the saturated and trans fats which are most associated with adverse health outcomes.  Here are some of the potential health consequences of a diet high in unhealthy fats:[3]

1.  Weight Gain and Obesity:  High-fat diets tend to be calorie-dense, and consuming more calories than the body needs can lead to weight gain and obesity. Diets high in unhealthy fats, especially trans fats and saturated fats, have been associated with increased body fat and a higher risk of obesity.

2.  Cardiovascular Disease:  High intake of saturated and trans fats has been linked to an increased risk of heart disease and stroke. These fats can raise levels of LDL cholesterol (the "bad" cholesterol) in the blood and lead to the formation of plaque in the arteries, narrowing and clogging them.

3.  Type 2 Diabetes:  A diet high in unhealthy fats impair insulin sensitivity and increase the risk of developing type 2 diabetes.

4.  High Blood Pressure:  Diets rich in unhealthy fats may contribute to hypertension (high blood pressure), which is a risk factor for heart disease and stroke.

6.  Liver Disease:  Excessive fat intake, particularly unhealthy fats, can contribute to the development of non-alcoholic fatty liver disease (NAFLD).

7.  Inflammation:  Diets high in unhealthy fats may promote inflammation in the body, which can contribute to various chronic diseases.

8.  Cancer Risk:  Some research suggests that diets high in unhealthy fats may be associated with an increased risk of certain types of cancer, such as breast and colon cancer.

So how much fat should we consume? According to the Dietary Guidelines for Americans 2020-2025, the recommended daily fat intake for adults is around 20% to 35% of total daily calories. This means that, for a typical 2,000-calorie diet, the recommended fat intake would be approximately 44 to 78 grams of fat per day. In addition, the American Heart Association (AHA), and the World Health Organization (WHO recommended limiting saturated fat intake to no more that 5-10% of calories.[4] However, there is evidence that a very low-fat diet, which allows for 10%-15% of calories from fat may have additional health benefits.[5]

The main sources of saturated fat in the Standard American Diet (SAD) included the following:[6]

1.  Processed Foods:  Many processed and packaged foods contain added fats, often in the form of partially hydrogenated oils, trans fats, and vegetable oils.

2.  Fast Food:  Fast food items like burgers, fries, and fried chicken are typically high in unhealthy fats due to the frying process and the use of low-quality oils.

3.  Red and Processed Meats:  Fatty cuts of beef, pork, and processed meats like bacon and sausages are common sources of saturated fats in the American diet.

4.  Dairy Products:  Whole milk, cheese, butter, and other dairy products contain saturated fats.

5.  Bakery Products:  Pastries, cakes, cookies, and other baked goods often contain large amounts of added fats, such as butter and shortening.

6.  Snack Foods:  Snacks like chips, crackers, and popcorn often contain added fats for flavor and texture.

7.  Salad Dressings and Sauces:  Many store-bought salad dressings and sauces contain high amounts of unhealthy fats.

8.  Fried Foods:  Various fried foods like French fries, fried chicken, and tempura are prevalent in the American diet.

In addition to limiting saturated fat intake, it is especially important to avoid consuming trans-fats.[7] As mentioned previously, trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. When oils are heated to high temperatures repeatedly, they can undergo partial hydrogenation, leading to the formation of trans-fats. The tempter that this occurs is called the smoke point. The temperature that this occurs is called the smoke point. An oil's smoke point is the temperature at which it starts to produce visible smoke when heated. When an oil reaches its smoke point, it begins to break down, releasing volatile compounds and producing visible smoke. The smoke point of an oil is an essential factor to consider when cooking, as heating an oil beyond its smoke point can lead to the development of unpleasant flavors and harmful compounds. Different oils have varying smoke points. Here are the approximate smoke points of some commonly used cooking oils:

1.  Refined Olive Oil:  375°F (190°C)

2.  Canola Oil:  400°F (204°C)

4.  Corn Oil:  450°F (232°C)

5.  Sunflower Oil:  450°F (232°C) - Note: High-oleic sunflower oil has a slightly higher smoke point at around 450°F (232°C).

6.  Soybean Oil:  450°F (232°C)

7.  Peanut Oil:  450°F (232°C)

11.  Coconut Oil (Refined):  450°F (232°C) - Note: Unrefined coconut oil, also known as virgin coconut oil, has a lower smoke point at around 350°F (177°C).

12.  Avocado Oil:  520°F (271°C)

It's you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use. For high-heat cooking like frying, opt for oils with higher smoke points, while for low-heat cooking or raw applications, oils with lower smoke points may be more suitable.

In addition to trans-fats, frying, grilling, or roasting foods at high temperatures (especially meat) can lead to the formation of potentially cancer-causing compounds. These include:[8]

1.  Acrylamide:  This chemical forms when certain starchy foods, such as potatoes and grains, are cooked at high temperatures, typically during frying. Acrylamide is classified as a probable human carcinogen by the International Agency for Research on Cancer (IARC).

2.  Polycyclic aromatic hydrocarbons (PAHs):  PAHs are a group of compounds that can be formed when meat, poultry, or fish is cooked at high temperatures, such as during grilling or deep-frying. Some PAHs are known to be carcinogenic.

3.  Heterocyclic amines (HCAs):  HCAs are formed when meat and fish are cooked at high temperatures, particularly when they come into direct contact with an open flame or a hot cooking surface. HCAs are also classified as probable human carcinogens by the IARC.

4.  Advanced Glycation End Products (AGEs):  These compounds are formed when sugars and proteins react at high temperatures, such as during frying. AGEs have been associated with oxidative stress and inflammation, and they may contribute to various chronic diseases, including cancer.

In summary, our bodies need some fat to be healthy. However, the average person consumes too much fat, especially unhealthy fats. Here are some ways to decrease dietary fat in your diet:

1.     Select plant-based proteins, instead of meat and dairy. These are generally lower in fat and offer additional health benefits.

2.     Choose cooking methods that require less or no added fat, such air frying, baking, boiling, steaming, or poaching, instead of frying or deep-frying.

3.     Minimize your intake of processed and fast foods, like fried foods, chips, cookies, pastries, and processed snacks.

4.     Be mindful of cooking oil, and if you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use.

5.     Pay attention to food labels and nutritional information and look for products with lower fat content and avoid those with high levels of saturated and trans fats.

6.     Increase fruits and vegetables, which are naturally low in fat and high in nutrients. They can help you feel fuller and satisfied without relying on high-fat foods.

7.     Be cautious with sauces and dressings. Many condiments, sauces, and dressings are high in fat and calories. Use them sparingly or choose low-fat or light versions.

[1] https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health

[2] Nutr J. 2017 Aug 30;16(1):53

[3] BMJ. 2015 Aug 11;351:h3978.

[4] https://www.dietaryguidelines.gov/

[5] Circulation. 2017 Jul 18;136(3):e1-e23.

[6] Am J Clin Nutr. 2012 Aug;96(2):397-404

[7] Curr Atheroscler Rep. 2014 Aug;16(8):433

[8] Lancet Oncol. 2002 Jun;3(6):325.

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RECIPE

Totally Addictive Air Fried French Fries

1 russet potato, cut to “fry shape”

¼ teaspoon cumin

¼ teaspoon smoked paprika

Pinch of salt / pepper

DIRECTIONS

Place cut potatoes in a bowl of water and allow them to soak at least one hour. They can be soaked for up to 24 hours, but make sure you place the bowl in the refrigerator.

Place the potatoes from the water and place on a clean kitchen towel. Lightly pat them and transfer them to a clean bowl. Add seasonings and gently toss with your hands. Put potatoes in the air-fryer, trying to keep them in a single layer. Fry for 20 minutes at 400-degrees, shaking them at the halfway point. Devour.

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As a member you get:

• Complete library of all past virtual classes - stream them whenever you’d like!

• Free access to upcoming virtual classes

• Library of easy and quick recipes: 100 and growing

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To learn more, please visit us here.

Constipation is the most common gastrointestinal complaint in the United States and is common among all ages and populations. About 16 out of 100 adults have symptoms of constipation. About 33 out of 100 adults ages 60 and older have symptoms of constipation.[1] It is defined as:

·       fewer than three bowel movements a week

·       stools that are hard, dry, or lumpy

·       stools that are difficult or painful to pass

·       a feeling that not all stool has passed

Constipation can be caused by various factors, including:[2]

1. Inadequate fiber intake: A diet low in fiber can contribute to constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive system.

2. Lack of physical activity: Leading a sedentary lifestyle or not getting enough exercise can slow down the natural contractions of the intestines, resulting in constipation.

3. Dehydration: Insufficient fluid intake can lead to hardened stool and difficulty in passing it. It is important to drink an adequate amount of water and stay hydrated.

4. Medications: Certain medications, such as opioids, antacids containing calcium or aluminum, antidepressants, and some blood pressure medications, can cause constipation as a side effect.

5. Medical conditions: Several medical conditions can contribute to constipation. These include irritable bowel syndrome (IBS), thyroid disorders, diabetes, multiple sclerosis, Parkinson's disease, and structural abnormalities in the digestive system.

6. Changes in routine: Traveling, changes in daily routine, or disruptions in regular eating habits can affect the normal bowel patterns and lead to constipation.

7. Ignoring the urge to have a bowel movement: Suppressing the urge to have a bowel movement can lead to constipation over time. Ignoring or postponing the urge can cause the stool to become harder and more difficult to pass.

8. Emotional and psychological factors: Stress, anxiety, and depression can affect the functioning of the digestive system and contribute to constipation.

It's important to note that the causes of constipation can vary from person to person, and in some cases, multiple factors may be involved. If you experience chronic or severe constipation or a change in your bowel habits, it is recommended to consult a healthcare professional for proper evaluation and treatment.

Chronic constipation can have several potential health consequences and complications. These may include[3]:

1. Hemorrhoids: Straining during bowel movements can lead to the development of hemorrhoids, which are swollen and inflamed blood vessels in the rectal area. Hemorrhoids can cause pain, itching, and bleeding.  About half of all people will have hemorrhoids by age 50. Other risk factors include pregnancy, and obesity.[4]

2. Anal fissures: Hard, dry stools can cause small tears in the lining of the anus, known as anal fissures. These fissures can be painful and may cause bleeding during bowel movements.

3. Fecal impaction: If constipation is severe and left untreated, a large, hardened mass of stool known as fecal impaction can occur. Fecal impaction is difficult to pass and may require medical intervention to remove it.

4. Rectal prolapse: Chronic straining during bowel movements can weaken the muscles and tissues in the rectum, leading to rectal prolapse. This condition involves the rectum protruding from the anus.

5. Diverticulosis: Constipation can increase the risk of developing diverticulosis, a condition where small pouches form in the lining of the colon. These pouches can become inflamed or infected, resulting in diverticulitis. Diverticulosis occurs in about 10% in those younger than 40 years, but increases significantly with age, affecting up to 50 to 70% in those older than 80 years. The lifetime risk of diverticulitis in a person with diverticulosis was reported to range from 10% to 25%.[5]

6. Bowel obstruction: In rare cases, chronic constipation can lead to a complete blockage of the bowel, known as a bowel obstruction. This condition requires immediate medical attention and can cause severe abdominal pain, vomiting, and the inability to pass stool or gas.

7. Impaired quality of life: Chronic constipation can significantly impact a person's quality of life, causing discomfort, pain, and frustration. It can interfere with daily activities, work productivity, and social functioning.

The treatment of constipation depends on the underlying cause and severity of the condition. In many cases, constipation can be managed effectively through lifestyle changes and over-the-counter remedies. Here are some common treatment approaches[6]:

1. Dietary modifications:

   - Increase fiber intake: Consuming more high-fiber foods, such as fruits, vegetables, whole grains, and legumes, can help add bulk to the stool and promote regular bowel movements.

   - Stay hydrated: Drinking an adequate amount of water and fluids throughout the day can soften the stool and facilitate easier passage.

   - Limit processed foods: Processed foods, low-fiber snacks, and foods high in fats can contribute to constipation. It's beneficial to reduce their consumption.

2. Regular exercise:

   - Engaging in regular physical activity can stimulate bowel movements and promote overall digestive health. Aim for at least 30 minutes of exercise most days of the week.

3. Establishing a regular bathroom routine:

   - Create a habit of visiting the bathroom at the same time every day, preferably after meals, to take advantage of the body's natural reflexes.

4. Over-the-counter remedies:

   - Fiber supplements: If increasing dietary fiber is not sufficient, fiber supplements like psyllium husk or methylcellulose can be taken to add bulk to the stool.

   - Osmotic laxatives: These help soften the stool and increase water content in the intestines, making it easier to pass. Examples include polyethylene glycol (PEG) or lactulose.

   - Stool softeners: These medications help moisten the stool and make it easier to pass. Docusate sodium is a commonly used stool softener.

5. Prescription medications:

   - If lifestyle modifications and over-the-counter remedies are ineffective, a healthcare professional may prescribe medications to stimulate bowel movements.

However, long-term and excessive use of laxatives can have potential dangers and risks. Some of the possible consequences include[7]:

1. Dependency and decreased natural bowel function: Regular and prolonged use of laxatives can lead to dependency, where the body becomes reliant on the laxatives to have bowel movements. Over time, the natural reflexes and muscle contractions in the intestines may become weakened, making it difficult for the body to have normal bowel movements without the assistance of laxatives.

2. Electrolyte imbalances: Certain types of laxatives, such as stimulant laxatives, can cause electrolyte imbalances in the body. Electrolytes like potassium, sodium, and magnesium are essential for maintaining proper bodily functions. Prolonged laxative use can disrupt the balance of these electrolytes, leading to conditions such as dehydration, muscle weakness, irregular heartbeat, and in severe cases, cardiac arrhythmias.

3. Dehydration and fluid imbalances: Some laxatives work by drawing water into the intestines, which can result in increased fluid loss through bowel movements. This can lead to dehydration if adequate fluid intake is not maintained. Chronic dehydration can affect various bodily functions and lead to complications such as dizziness, fatigue, and kidney problems.

4. Irritable bowel syndrome (IBS): Long-term laxative use can contribute to the development or worsening of irritable bowel syndrome, a chronic condition characterized by abdominal pain, bloating, and altered bowel habits.

5. Damage to the colon: Overuse of certain types of laxatives, particularly stimulant laxatives, can potentially cause damage to the colon. This can include inflammation of the colon lining, known as colitis, or damage to the nerves and muscles of the colon, leading to a condition called "lazy colon" or colonic inertia.

It's important to consult with a healthcare professional, especially for chronic or severe constipation. They can assess your specific situation, determine the underlying cause, and recommend the most appropriate treatment plan. Additionally, they can evaluate if there are any underlying medical conditions contributing to constipation that require further investigation or specialized treatment.

As mentioned previously, one of the most important ways to be sure you have regular bowel movements is to be sure you are consuming enough fiber. The average fiber intake among Americans aged 1 year and older was around 16 grams per day for males and 13 grams per day for females.[8] These values are considerably lower than the recommended daily intake, which is closer to 30-40 grams per day. Increasing fiber intake can other health benefits, including reducing the risk of certain diseases such as  heart disease, type 2 diabetes, and some types of cancer and aiding in weight management.[9]

So what is fiber? Fiber is a type of carbohydrate found in plant-based foods that cannot be digested or absorbed by the human body. Instead of being broken down and absorbed like other nutrients, fiber passes through the digestive system relatively intact.[10] Dietary fiber can act as prebiotics. Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in the gut, promoting their growth and activity. These beneficial bacteria, often referred to as probiotics, play a crucial role in maintaining a healthy gut microbiota.[11]

There are two main types of dietary fiber:

1. Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. Soluble fiber can help regulate blood sugar levels and lower cholesterol levels. Good sources of soluble fiber include oats, barley, legumes (beans, lentils), fruits (such as apples, oranges, and berries), and some vegetables (such as carrots and Brussels sprouts).

2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. It can help maintain a healthy digestive system. Good sources of insoluble fiber include whole grains (such as wheat, brown rice, and quinoa), wheat bran, nuts, seeds, and many vegetables (such as broccoli, cauliflower, and celery).

 .

Both soluble and insoluble fiber are important for overall health, and a well-balanced diet should include a variety of foods that provide both types of fiber.

It's worth noting that different foods contain varying amounts of fiber, so consuming a diverse range of plant-based foods is essential to obtain an adequate intake of both soluble and insoluble fiber. It is recommended to gradually increase fiber intake to allow the digestive system to adjust and to drink plenty of water throughout the day to support proper digestion and prevent discomfort.

In summary, while there are several underlying medical problems that can contribute to chronic constipation, most are lifestyle related.  So, if you want to keep it regular, be sure you stay active, drink plenty of water, and most important, eat your fiber!

[1] Gastroenterology. 2013;144(1):211–217.

[2] Medicine (Baltimore). 2018 May;97(20):e10631

[3] Neurogastroenterol Motil. 2021 Jun;33(6):e14050

[4] Curr Gastroenterol Rep. 2017 Jul;19(7):30.

[5]J Gastrointestin Liver Dis. 2019 Dec 19;28(suppl. 4):7-10

[6] Nutrients. 2021 Sep 26;13(10):3386

[7] Drugs. 2010 Aug 20;70(12):1487-503

[8]Nutr Rev. 2020 Aug 1;78(Suppl 1):29-36

[9] Nutrients. 2020 Oct 21;12(10):3209

[10] Nat Rev Gastroenterol Hepatol. 2021 Feb;18(2):101-116.

[11] Gut Microbes. 2017 Mar 4;8(2):172-184.

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RECIPE

Smoky Black Bean and Salsa Soup

1 14 oz can of black beans, rinsed and drained

• 1 cup of chunky salsa of your choosing

• 2/3 cup of vegetable broth (or water)

• 1 teaspoons smoky paprika

• 1/2 teaspoon cumin powder

Optional garnishes:

• avocado

• sour cream

• crap-free tortilla chips

• lime wedges

• cilantro

makes 2 servings

Directions

To a blender, add the black beans, salsa, vegetable broth (or water), and spices. Run blender for just a few seconds as you want everything mixed well, but not smooth. We are aiming for a chunky soup!

Transfer this to a large sauce pan and warm over medium heat.

Pour into two bowls and serve with optional garnishes.

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The average added sugar intake for Americans is almost 60 pounds per person per year, which equals about 17 teaspoons per day.[1] These added sugars supply almost 20% of daily calories,, way above the recommend  less than 10% recommended by the 2020–2025 Dietary Guidelines for Americans.[2] This added sugar comes from many sources, including:[3]

Sugary beverages: Soft drinks, energy drinks, fruit juices, sports drinks, sweetened teas, and flavored coffees often contain high amounts of added sugars.

Sweets and desserts: Candy, chocolate, cookies, cakes, pastries, ice cream, and other sugary treats are major sources of added sugar.

Breakfast cereals: Many breakfast cereals, especially those marketed to children, contain significant amounts of added sugar.

Processed foods: Packaged snacks, including granola bars, snack cakes, flavored yogurt, flavored oatmeal, and some types of bread, often have added sugars.

Sauces and condiments: Ketchup, barbecue sauce, salad dressings, and sweetened marinades can contain added sugar.

Canned and processed fruits: Fruits packed in syrup or sweetened fruit juices can have added sugars.

Flavored milk and yogurt: Some flavored milk and yogurt products have added sugars for taste enhancement.

Baked goods: Pastries, bread, muffins, and other baked goods can contain added sugars.

Ready-to-eat meals: Many pre-packaged meals, including frozen dinners, can have added sugars in their sauces, dressings, or seasonings.

Snack foods: Snack chips, pretzels, and even some savory snacks can have added sugars.

And to make matters worse, food companies use different forms of sugars, which can create a lot of confusion. These include:

Excess sugar intake can have several adverse health consequences. Here are some of the potential effects of consuming too much sugar:[4]

Weight gain and obesity: High sugar intake can contribute to weight gain and obesity. Sugary foods and beverages are often high in calories but low in nutritional value, leading to an imbalance in energy intake.

Increased risk of chronic diseases: Excessive sugar consumption has been linked to an increased risk of chronic conditions such as type 2 diabetes, heart disease, and certain types of cancer. A diet high in added sugars can lead to insulin resistance, inflammation, and dyslipidemia, which are risk factors for these diseases.

Tooth decay: Sugar is a major contributor to tooth decay and cavities. Bacteria in the mouth feed on sugars and produce acids that can erode tooth enamel, leading to dental problems.

Unhealthy blood sugar levels: Consuming large amounts of sugar can cause blood sugar levels to spike, leading to a rapid increase in insulin production. Over time, this can contribute to insulin resistance and the development of type 2 diabetes.

Increased risk of cardiovascular disease: Diets high in added sugars have been associated with an increased risk of heart disease. Excessive sugar intake can raise blood pressure, triglyceride levels, and LDL cholesterol, all of which are risk factors for cardiovascular problems.

Nutritional deficiencies: Foods high in added sugars often lack essential nutrients and can displace more nutritious foods from the diet. This can lead to deficiencies in vitamins, minerals, and other important nutrients.

Negative impact on mental health: Some studies have suggested a link between high sugar intake and an increased risk of mental health issues such as depression and anxiety. However, further research is needed to establish a clear causal relationship.

As consumers have become more aware of the dangers of excess sugar consumption, they often turn to foods that contain artificial sweeteners, because they perceive they are healthier.[5] These include:

Aspartame: Aspartame is one of the most widely used artificial sweeteners and is commonly found in diet sodas, sugar-free gum, and other low-calorie or sugar-free products.

Sucralose: Sucralose is derived from sugar but undergoes a chemical modification to make it non-caloric. It is commonly marketed under the brand name Splenda and is used in a variety of products such as beverages, baked goods, and dairy products.

Saccharin: Saccharin has been used as an artificial sweetener for many years. It is often found in tabletop sweeteners and various low-calorie or sugar-free products.

Acesulfame potassium (Ace-K): Acesulfame potassium is a calorie-free sweetener commonly used in combination with other sweeteners to enhance sweetness. It can be found in a range of products, including beverages, desserts, and baked goods.

Neotame: Neotame is a relatively newer artificial sweetener that is chemically similar to aspartame but is much sweeter. It is used in various food and beverage products.

Another class of artificial sweeteners are sugar alcohols. These include:

However, research suggests that these artificial sweeteners also carry significant health risks. These include:

            Appetite dysregulation, leading to weight gain and worsening blood sugar control.[6]

            Increased risk for heart disease and stroke.[7]

Increased risk for cancer.[8]

Altered gut bacteria.[9]

GI distress, such as bloating and diarrhea, especially with the sugar alcohols.[10]

It is important to note that the sugar that occurs naturally in fruit (not fruit juice!) does not carry the same health risks as added sugar and in fact, regular fruit consumption has been associated with many health benefits[11]. This is because whole fruits have fiber, which slows the absorption of sugar, so our bodies don’t need to produce nearly as much insulin. Therefore, most fruits have a low glycemic index or glycemic load, which is a measure of how certain foods affect blood sugar. [12]

In summary, stay away from all the hidden sugar found in many beverages and processed foods. If you need a sweetener, next time try using dates/date paste, applesauce, molasses, or maple syrup. Your body will thank you!

[1] https://www.cdc.gov/nutrition/data-statistics/added-sugars.html

[2] https://www.dietaryguidelines.gov/

[3] Front Nutr. 2021 Jun 17;8:687643

[4] Nutrients. 2016 Nov 4;8(11):697

[5] Am J Clin Nutr. 2012 Sep;96(3):640-6

[6] Nutrients. 2022 Mar 16;14(6):1261.

[7] Stroke. 2019 Mar;50(3):555-562.

[8] PLoS Med. 2022 Mar 24;19(3):e1003950

[9] Nutrients. 2022 Apr 18;14(8):1682

[10] Adv Nutr. 2017 Jul 14;8(4):587-596.

[11] Nutrients. 2018 Nov 28;10(12):1833

[12] https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

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RECIPE

Chocolate Chip Oat Cookies

• 1 overripe banana

• 1/3 cup unsweetened applesauce

• 1/2 cup date paste

• 2 teaspoons vanilla powder (extract can also be used)

• 3/4 cup oat flour

• 1/2 teaspoon baking soda

• heavy pinch of salt

• 3/4 teaspoon cinnamon

• 2 cups whole rolled oats (old fashioned oats)

• 1/2 cup chopped walnuts

• 1/3 cup dairy-free dark chocolate chips

DIRECTIONS

Make the date paste:

Soak dates in hot water for 15 minutes. 

Remove pits and add them to a blender. 

Slowly start running the blender and increase speed. Drizzle in water to desired thickness. You can make a paste or a syrup. The thicker the mixture, the more concentrated the sweetness.  

Measure out ½ cup for the recipe and store the rest in the fridge if you think you’ll use it up within three days, otherwise, store in a sealed container in the freezer. 

Make the cookies:

Preheat oven to 350

Line a baking sheet with parchment paper.

In a mixing bowl, mash the banana with a fork, potato masher, your hands, whatever.

Add the applesauce, date paste and vanilla. Mix very well.

Add the flour, baking soda, salt and cinnamon. Continue to mix.

Add the oats, walnuts and chocolate chips and fold everything together until moistened through.

Using a spoon, scoop a well-rounded amount of dough onto the baking sheet. Flatten slightly. Conversely, dollop that shit on to the baking sheet and enjoy the texture. 

Bake until lightly browned, about 12-14 minutes. Cookies will firm up as they cool down.

Makes 14-16 cookies.

Originally adapted from Isa Chandra Moskowitz

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 Salt, also known as sodium chloride, is made up of 40% sodium and 60% chloride and is commonly used to flavor food is about. It is also a food preservative and is used as a binder and stabilizer and is the major source of sodium in the human diet. The human body requires a small amount of sodium to contract and relax muscles, conduct nerve impulses, and maintain the proper balance of water and minerals.[1] We only need about 500 mg of sodium a day to perform these vital function. The US dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of table salt.[2] However, the average American gets 3,500 milligrams of sodium, so a tremendous amount of sodium.[3]

The major source of sodium in the Western diet is processed and restaurant food, which accounts for over 70% of total sodium intake.[4] There are many adverse health consequences associated with the over consumption of sodium, including increased risk for high blood pressure, heart disease, stroke, and osteoporosis.[5] It has also been shown that reducing sodium intake lowers the risk for these chronic diseases. For example, reducing sodium intake to 1500 mg a day lowered blood pressure by 4 to 8 points and led to a 21% to 41% reduction in clinical cardiovascular diseases and stroke.[6]

In summary, although we need some salt to maintain proper bodily functions, most of us consume way too much salt, which a can have an adverse effect on our health. Limiting your total salt intake to no more than 1 teaspoon as day can significantly lower the risk for heart disease and stroke, so put down that salt shaker, read those labels (a rough rule of thumb is that the sodium content in packaged food shouldn’t excess the number of calories), and ask our server at the restaurant to go easy on the salt! And remember, there are many ways to flavor your food without salt, including fresh and dried herbs and spices, lemon or lime juice, and flavored vinegars.

[1] J Am Coll Cardiol. 2015 Mar 17;65(10):1042-50

[2] https://www.dietaryguidelines.gov/

[3] JAMA. 2018 Mar 27;319(12):1209-1220

[4] Circulation. 2017;135(19):1775–83

[5] https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/

[6] Acta Pharmacol Sin. 2013 Jan;34(1):8-9.

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Erectile dysfunction (ED) is a common issue for men as they age. By the time a man is age 50, he has a 50% chance of having ED. For every decade of life after that, the risk goes up by about 10%. By the time a man is 70, there's a 70% chance he's got ED. [1]

So, what causes ED?

For a man to attain and maintain an erection, there's several things that must happen. There needs to be proper nerve function, adequate blood supply, an adequate amount of testosterone and they need to be in the right emotional state. So, anything that disrupts this process can cause ED. These include:[2]

Cardiovascular diseases: Conditions like atherosclerosis (hardening and narrowing of the arteries), high blood pressure, and heart disease can restrict blood flow to the penis, making it difficult to achieve or maintain an erection.

Diabetes: High blood sugar levels can damage blood vessels and nerves, leading to ED.

Hormonal imbalances: Low testosterone levels, a hormone essential for sexual function, can contribute to erectile dysfunction.

Neurological conditions: Conditions such as multiple sclerosis, Parkinson's disease, and spinal cord injuries can interfere with the nerve signals involved in achieving an erection.

Obesity: Being overweight or obese can increase the risk of ED by affecting hormone levels, blood flow, and overall cardiovascular health.

Certain medications: Some medications, including antidepressants, antihistamines, and blood pressure drugs, may have ED as a side effect.

Substance abuse: Excessive use of alcohol, tobacco, or illicit drugs can contribute to erectile problems.

Stress and anxiety: Mental health issues, work-related stress, performance anxiety, or relationship problems can interfere with sexual performance.

Depression: This condition can reduce libido and affect sexual function.

Relationship issues: Poor communication, unresolved conflicts, or lack of emotional intimacy can contribute to ED.

Psychological trauma: Past traumatic experiences or sexual abuse can impact sexual functioning.

Treatment Options

There are many treatments for erectile dysfunction, including medications, penis pumps and surgery.[3] But it turns out leading a healthy lifestyle can also play a fundamentally important role in preventing and treating ED. Many of the chronic conditions that contribute to ED, such as diabetes, high blood pressure and obesity can also be prevented, treated, and sometimes reversed with a healthy lifestyle.  

One reason lifestyle plays such an important role is the effect on the vascular endothelium.  The vascular endothelium is a single cell layer that lines the inside of our blood vessels. Endothelial cells release substances that control vascular relaxation and contraction. They also control enzymes that control blood clotting, immune function, and platelet (a colorless substance in the blood) adhesion.[4] And it is the ability of the blood vessels to dilate and contract appropriately that allows a man to have an erection.  There are many things that can disrupt endothelial dysfunction, including an unhealthy diet, high blood pressure, diabetes, smoking, a sedentary lifestyle and atherosclerosis, or blockage in the arteries.[5]

Connection to Heart Disease

In fact, many experts now consider ED a “canary” in the coal mine for heart disease. This is a situation where size does matter. The coronary arteries that carry blood to our heart are about three to four times bigger than the artery that carries blood to the penis. If you start to get some blockage in your heart artery, say 50%, that's not enough to really cause symptoms. However, if you get that same amount of blockage in a much smaller artery, it can cause symptoms, such as ED when that blockage is in the penile artery.  So, ED has been shown to be a predictor of future heart disease. Men with ED are twice as likely to experience heart attacks, cardiac arrests, sudden cardiac death and fatal or non-fatal strokes.[6]

How do we improve endothelial function? Stopping smoking, increasing physical activity, losing weight, eliminating high-fat foods, and improving blood sugar and blood pressure control have all been shown to improve endothelial function. There are certain foods that have been shown to help mainly because they are high in nitric oxide. Nitric oxide is produced by endothelial cells and is critical regulator of its function. When you develop endothelial dysfunction, there is a reduced capacity for nitric oxide production and decreased nitric oxide sensitivity.[7] These foods include green leafy vegetables, particularly arugula, pomegranates, watermelon, dark chocolate, and rhubarb. One of the most potent triggers of nitric oxide is beets. And because improved endothelium function helps increase blood flow in general, research suggests that athletes who consume beets get about a 10% improvement in their endurance performance![8]

The key to being able to rise to the occasion and perform your best is to lead a healthy lifestyle and be sure to eat those beets!

 Resources

[1] Arch Intern Med. 2006;166(2):213-219

[2] Am Fam Physician. 2016 Nov 15;94(10):820-827

[3] https://www.niddk.nih.gov/health-information/urologic-diseases/erectile-dysfunction/treatment

[4] Arterioscler Thromb Vasc Biol. 2017 Sep;37(9):e108-e114.

[5] Pharmacol Rev. 2021 Jul;73(3):924-967

[6] Circulation, 01 Jul 2018, 138(5):540-542

[7] Crit Care Clin. 2020 Apr;36(2):307-321

[8] Nutrients. 2017 Jan 6;9(1):43

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RECIPE

Roasted Jerk Beets

• 3 large red beets, peeled and cut to large bite-sized pieces.

Jerk Seasoning

• 2 tablespoons sugar

• 1 tablespoon onion powder

• 1 tablespoon garlic powder

• 1 tablespoon ground allspice

• 1 teaspoon cayenne

• 1 teaspoon ground black pepper

• 1 tablespoon dried thyme

• 1 teaspoon salt

• 1 teaspoon ground ginger

• 1 teaspoon dried parsley

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• ½ teaspoon ground clove

• 1/4 teaspoon ground cumin

Liquid

• Juice of one lemon

• ½ cup red wine vinegar

Garnish

• 4 scallions, slivered

Directions

In a container with a tight-fitting lid, shake together the jerk seasoning ingredients and set aside.

Preheat your oven to 375 and line a baking sheet or dish with parchment paper.

Combine the liquid ingredients in a bowl and toss the beets to coat. Drain away the liquid and toss with 2 tablespoons of jerk seasoning. Scatter the beets on to the parchment and tent a piece of aluminum foil over them so the beets can steam.

Roast for 35-40 minutes or until fork-ready.

Garnish with scallions.

Enjoy as-is or add to salads, pasta, pizza, whatever!

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Close to 2 million people in the United States were diagnosed with cancer last year.[1] And we know that over half of cancer deaths are preventable.[2] Diet now contributes more to cancer risk than smoking![3] So knowing what foods increase your risk of getting cancer and which ones are cancer fighting foods is very important in helping you lead a long, cancer-free life.[4]

Foods That Increase Cancer Risk

Foods that have been linked to a higher rate of cancer include processed and red meat,[5]  partly related to the heme iron in red meat and the nitrates in the cured meats. [6]

We know that dairy products have been linked to certain kinds of cancer, especially prostate cancer.[7] Dairy contains insulin growth factor I, or IGF-1 and elevated levels of IGF-1 have been associated with an increased risk for cancer.[8]

The way you prepare your foods can also increase the risk for cancer. Fried foods create chemicals like acrylamide, which has been shown to be a carcinogen. Carcinogens are compounds that increase your risk for cancer.[9] Grilling or roasting meat at high temperatures forms other kinds of carcinogens such heterocyclic amines (HAs) and polycyclic aromatic hydrocarbons (PAHs). [10]

We know that excess sugar intake from highly sugared, ultra-processed foods or sweetened beverages increases your risk for cancer, through several mechanisms.[11] Excess sugar intake is associated with obesity, which can cause chronic inflammation and is associated with increased cancer risk and excess insulin which is also associated with increased risk.[12]

 Unfortunately, these high fat, highly processed food make up most of the calories in the standard Western diet.[13]

Cancer Fighting Foods

On the other hand, there are many foods that have been shown to lower the risk of cancer. Many work because they have anti-inflammatory properties and we know that chronic inflammation is at the core on many chronic diseases, including cancer.[14] In general, the more color foods have, the more anti-inflammatory they are , so that’s why it is so important to “eat the rainbow”! Remember “ROY G BIV”? Well, that stands for red, orange, yellow, green, blue, indigo, and violet! Here are some examples of foods across the spectrum of the rainbow.

Eating the Rainbow

Red: Tomatoes have a compound called lycopene which is a very potent antioxidant, and  has been shown to decrease both the risk of prostate cancer, but also breast cancer.[15]

Orange: Carrots are high in beta carotene, another very potent antioxidant associated with a lower risk of colon cancer. And Bugs Bunny's favorite food. Yeah!

Yellow: Yellow bell peppers are probably one of the best sources of vitamin C (you can choose any color bell pepper), another very potent antioxidant. [16]

Green: Kale is a cruciferous vegetable. Cruciferous vegetables have a family of compounds called glucosinolates which are associated with a lower risk of cancer.[17]

Green: Edamame is soybeans and regular soy consumption has been shown to lower the risk of breast cancer, and if you've had breast cancer it lowers the risk of recurrence. It can also lower the risk of prostate cancer in men.[18]

Green: Broccoli, which is another cruciferous vegetable. Broccoli has a compound called sulforaphane, which has been shown to help lower the risk of cancer.[19]

Blue: Blueberries are probably one of the most powerful anti-cancer foods out there.[20] It's also been shown to help prevent things like Alzheimer's disease. The cancer fighting properties come the pigments in the skin that make it blue.

Indigo: Red cabbage is another cruciferous vegetable.

Violet: Red onion is in a family called the allium vegetables. Other vegetables in this family include garlic, leeks, and green onion. They are very high in compounds like allicin and quercetin, which have been shown to  antibacterial, anti-inflammatory and anti-cancer properties.[21]

And just because foods don't have a lot of bright colors doesn’t mean it they aren't cancer fighting foods. For example, cauliflower is another cruciferous vegetable with anti-cancer properties[22].

Less Colorful Options

Quinoa, a pseudo-grain, is high in fiber, which can help prevent colon cancer and may also have direct anti-cancer properties. [23]  

Black beans, are also high in fiber and contain anti-inflammatory compounds derived from the pigments in the skin.[24]

There are also many herbs and spices that have been shown to have anti-cancer properties. The one that has been studied the most is turmeric. Turmeric contains curcumin, which has been shown to have marked anti-inflammatory, anti-cancer properties. [25]

The bottom line is that if you want to minimize your risk of getting cancer, the key is a healthy lifestyle, which is includes maintaining a heathy weight, regular physical activity, limiting or eliminating alcohol, don’t smoke and probably most important eating the rainbow!

Resources

[1] CA Cancer J Clin. 2022 Jan;72(1):7-33.

[2] https://www.nature.com/articles/d41586-022-02355-x

[3] Pharm Res. 2008 Sep;25(9):2097-116.

[4] https://www.hsph.harvard.edu/nutritionsource/cancer/preventing-cancer/

[5] Eur J Epidemiol. 2021 Sep;36(9):937-951

[6] Eur J Cancer Prev. 2012 Mar;21(2):134-8

[7] The American Journal of Clinical Nutrition, Volume 116, Issue 2, August 2022, Pages 314–324

[8] Eur J Nutr. 2020 Jun;59(4):1413-1420.

[9] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet

[10] Control Expo Risk Assess. 2008 Jan;25(1):2-24.

[11] Am J Clin Nutr. 2020 Nov 11;112(5):1267-1279.

[12] Exp Diabetes Res. 2012;2012:789174

[13] Mo Med. 2020 Nov-Dec;117(6):536-538

[14] PLoS One. 2019 Apr 12;14(4):e0214551

[15] Nutrients. 2022 Dec 3;14(23):5152.

[16] Antioxidants (Basel). 2021 Nov 26;10(12):1894.

[17] Rocz Panstw Zakl Hig. 2012;63(4):389-95.

[18] Front Nutr. 2022 Mar 4;9:847421.

[19] J Oral Maxillofac Pathol. 2020 May-Aug;24(2):405

[20] Anticancer Agents Med Chem. 2013 Oct;13(8):1142-8

[21] Front. Nutr., 23 March 2022, Volume 8 - 2021

[22] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

[23] Molecules. 2022 Apr 11;27(8):2453

[24] Chem Cent J. 2017 Jun 20;11(1):56.

[25] Int J Mol Sci. 2019 Feb 27;20(5):1033

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RECIPE

Anti-cancer Bowl

• 2 cups broccoli, chopped

• 2 cups cauliflower, chopped

• 2 large tomatoes, chopped

• 1 bunch leafy greens, chopped

• 1 cup shelled edamame

• 1 cup red cabbage, chopped

• 1 red onion, chopped small

• 2 carrots, chopped

• 1 bell pepper (any color), chopped

• 2 cups cooked quinoa

• 2 cups cooked black beans

Essentially what you’re doing is creating a cancer fighting salad bar in your fridge. You might not add all of these ingredients into your bowl, simply pick the ones you like! 

Here’s a great dressing you’ll swoon over:

• ½  cup tahini

• 6 dates, pitted and soaked in hot water for 15 minutes

• 1/2 “ ginger root, minced

• ½  teaspoon dried turmeric

• juice of ½ lemon

• freshly ground black pepper tt

• 1-2 cloves of garlic

• water

Add all ingredients to a blender and drizzle in water to desired consistency. 

Will keep for 5 days in a sealed container in the fridge. 

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IS EATING SOY HEALTHY?

Soy is one of the most controversial topics in nutrition. Many people are concerned that soy consumption will lead to “man boobs” (the medical term is “gynecomastia”) in men or breast cancer in women.

It has been shown that over-exposure to estrogen can increase a woman’s risk for breast cancer.[1] And because soy products contain plant-derived estrogen-like substances, called “phytoestrogens” many people believe that women should avoid soy. But in fact, soy has many health benefits.

With regards to breast cancer, regular soy consumption, especially when started earlier in life, decreases the risk of breast cancer by 30%.[2] In fact, if you look at population data, the parts of the world where soy consumption is highest, such as Japan and some areas in China, have the lowest rates of breast cancer.[3] Unfortunately, when women from these areas immigrate to the United States, which has one of the highest rates of breast cancer in the world, their risk for breast cancer markedly increases.[4] This increased risk is felt to be related to Westernization of their diet. In women who have had breast cancer, regular soy consumption has been shown to lower the risk of recurrence.[5]

How do phytoestrogens lower the risk of breast cancer?

Phytoestrogens weakly bind to the estrogen receptor in breast tissue, preventing regular estrogen from binding and overstimulating breast tissue growth.[6]

However, it may make a difference in what type of soy is consumed. There is some evidence that highly processed forms of soy, like soy protein isolate or textured vegetable protein, may increase the risk of breast cancer.[7] So, the idea is to eat soy foods as “close to the ground” as they were grown. These include whole bean foods, such as edamame and tempeh, as well as minimally processed foods like soy milk, tofu, soy sauce and miso.

Soy also has many other health benefits; it can help lower blood pressure, lower cholesterol, decrease the risk for heart disease, help control blood sugars and promote bone health.[8] It has even been shown to reduce the risk of prostate cancer in men![9]

Does eating soy give you man boobs?

So back to man boobs…what really causes them? There are a lot of things that can cause men to develop enlarged breast, including certain medications and endocrine diseases.[10] But one of the most common causes today is obesity. The adipose tissue that stores fat also contains an enzyme called aromatase. Aromatase can covert testosterone in men to estrogen, and because estrogen promotes breast tissue growth, increase estrogen levels can lead to enlarged breasts (the lower testosterone levels also can contribute to erectile dysfunction).[11]  This is also one reason obesity is a risk factor for breast cancer in women.[12] Women also make some testosterone (just not as much as men). This can be converted to estrogen by aromatase, and higher levels of estrogen increase the risk for breast cancer.

So, is eating soy healthy? The bottom line is that soy is good for you. Ideally you should have 2-4 servings a day to maximize the health benefits, so enjoy some tofu today!

Looking for more soy info? Check us out on the local news talking about soy!

Resources

[1] Breast Cancer Res. 2003;5(5):239-47

[2] Br J Cancer 98, 9–14 (2008)

[3] Breast Care (Basel). 2015 Dec;10(6):372-8

[4] British Journal of Nutrition, 115(10), 1769-1779

[5] CMAJ. 2010 Nov 23;182(17):1857-62

[6] World J Clin Oncol. 2014 Oct 10;5(4):705-12

[7] https://foodforbreastcancer.com/foods/soy-protein-isolate

[8] Nutrients. 2016 Nov 24;8(12):754

[9] The American Journal of Clinical Nutrition, Volume 89, Issue 4, April 2009, Pages 1155–1163

[10] https://www.ncbi.nlm.nih.gov/books/NBK279105/

[11] Endocr Relat Cancer. 1999 Jun;6(2):315-24

[12] CA Cancer J Clin. 2017 Sep;67(5):378-397

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RECIPE

Air Fried Tofu

1 block  of extra-firm tofu, frozen overnight and then gradually defrosted in the fridge for 24 hours *

Marinade

• 1/4 cup coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)

• 1 tablespoon maple syrup

• 3 clove garlic, minced

• 2-3 teaspoons sriracha (optional)

Easy Peanut Sauce

• 3 tablespoons of natural, creamy peanut butter (tahini or sunflower seed butter for nut-free)

• Juice of 1/2 lime

• Zest of about 1/3 of a lime

• 2 garlic cloves, minced

• 1/2 " fresh ginger root, minced

• 1 tablespoon coconut aminos (tamari, Braggs, or low sodium soy sauce, are good subs)

•  1 tablespoon maple syrup

• 1/4-1/3 cup water

Directions for Sauce

Add all the ingredients, except the water, to a small bowl and begin to whisk well. Slowly drizzle in water as needed. Taste and adjust for flavor.

Can be used immediately or chilled for later.

Can be stored in the fridge in a sealed container for 5-7 days.

Makes nearly 1 cup   

Directions                        

Freezing and then defrosting tofu (regular, not silken) helps the tofu soak up more marinade.

"We’ve often wondered why some tofu in Chinese restaurants has a distinctive spongy texture that allows it to soak up more of the sauce in a dish. This texture is produced by freezing the tofu solid before thawing and cooking it—a method that was originally used in China (and Japan) to preserve tofu during the winter months. Tofu is about 86 percent water; as it freezes, the ice crystals expand, pushing apart the protein network. When thawed, the water drains away, leaving the tofu with a spongy consistency that is highly absorbent."

-CooksIllustrated.com

When your tofu has thawed, you'll want to squeeze as much water out as you can - I use a tofu press and gradually increase pressure for about 30 minutes. Stand the tofu press up in the sink and allow the water to pour out gradually.

Next, add the marinade ingredients to a sealable reusable bag (Ziploc) and mix. Cut the tofu into cubes and add to the bag. Pull out as much air as you can and seal. Gently massage with your hands, making sure all cubes are covered. Place in fridge for several hours.

Add tofu to a preheated air fryer at 425. Fry for 10 minutes, flip and 10 minutes more.

Drizzle with peanut sauce. Add brown rice, steamed veggies for a meal that really rocks.

*We didn’t talk about freezing the tofu in the video. This recipe illustrates how to do that, although it is not necessary.

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