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Showing posts with label Almonds. Show all posts
Showing posts with label Almonds. Show all posts

Friday, 17 November 2017

Almonds are really super at busting bad cholesterol, so eat up

Researchers have recently confirmed the anti-cholesterol benefits of almonds.
Regular intake of a handful of almonds increased levels of mature HDL or “good cholesterol” particles, which are associated with cardiovascular health, by 19 per cent.
AUGUST 22, 2017
Almonds are really super at busting bad cholesterol, so eat up
Almonds, known to improve good cholesterol, are found to be great at removing bad cholesterol too.
According to a study published in the Journal Of Nutrition, almonds may not only increase blood levels of HDL (good cholesterol), but also boost the transport of bad blood cholesterol to the liver.
Previous studies have already shown that the small oleaginous fruit – which is not a true nut – has the capacity to reduce blood levels of LDL (bad cholesterol), which is associated with increased cardiovascular risk.
Over a period of six weeks, researchers at Pennsylvania State University monitored two groups of patients with high levels of bad cholesterol.
The first group of patients consumed 43g of almonds per day, the equivalent of a generous handful, whereas the members of the second group were given a banana muffin.
At the end of the end of each study period, the researchers measured the levels and functioning of HDL cholesterol in each participant.
Then they compared the results with blood counts established at the outset of the experiment.
The study highlighted a 19 per cent increase in mature HDL particles in members of the group taking almonds.
At the same time, participants whose weight was within normal ranges found their bodies’ ability to transport excess cholesterol to the liver improved by 6.4 per cent.


Almonds send more bad cholesterol to the liver to be removed from the body, and that is a great thing.


What’s mature HDL?

“HDL is very small when it gets released into circulation,” study author Dr Kris-Etherton said.
“It’s like a garbage bag that slowly gets bigger and more spherical as it gathers cholesterol from cells and tissues before depositing them in the liver to be broken down.”
On this journey, HDL particles grow bigger until they become mature.
Rich in magnesium (anti-spasmodic) and potassium (anti-fluid retention), almonds are a healthy and filling snack rich in fibre and protein.
A handful of ten almonds has approximately 100 calories. – AFP Relaxnews
http://www.star2.com/health/nutrition/2017/08/22/almonds-cholesterol-nutrtion-hdl/

Tuesday, 7 March 2017

What Happens When You Eat Apple Seeds?



Apple seeds contain amygdalin, a plant compound known as a cyanogenic glycoside. It's part of the seeds' chemical defenses, but when apple seeds are chewed or crushed and metabolized, the amygdalin turns into hydrogen cyanide.
  
March 04, 2017  
 
 
 
Story at-a-glance -  
  • Apple seeds contain amygdalin, a plant compound known as a cyanogenic glycoside
  • When apple seeds are chewed or crushed and metabolized, the amygdalin turns into hydrogen cyanide, which is poisonous
  • The cyanide is only produced if the seeds are damaged (i.e., crushed or chewed), so swallowing a few seeds whole is virtually harmless  
 
By Dr. Mercola
 
Many a grandmother has warned her grandkids against eating "poisonous" apple seeds. Perhaps you've had the experience of accidentally swallowing a few and wondering if you'd soon fall to the floor, gasping for breath.
 
Then there are those individuals who've been eating apples whole — seeds and all — for decades with no ill effects.
 
Many did not even know there were supposed "ill effects" to speak of. Are there? This is the question of the day, and, to answer it in a nutshell, or shall I say in an apple core, there's little to be afraid of.


Apple Seeds Release Cyanide When Crushed

Apple seeds contain amygdalin, a plant compound known as a cyanogenic glycoside. It's part of the seeds' chemical defenses, but when apple seeds are chewed or crushed and metabolized, the amygdalin turns into hydrogen cyanide.

Hydrogen cyanide, in turn, is a poisonous substance that prevents your cells from using oxygen properly, leading to death within minutes at high-enough exposure levels.

It's perhaps most known for its use as a chemical warfare agent by the Germans during World War II, but it was also reportedly used during the Iran-Iraq War in the 1980s, also as a chemical weapon.
1

Apple seeds aren't the only food to contain cyanide precursors. Amygdalin is also found in apricot, peach and cherry pits, for instance, and much more (over 2,5000 plant species in all2).

But consuming a few apple seeds is not the same thing as being exposed to straight hydrogen cyanide, and here's why: apple seeds have a protective coating that's resistant to digestion.

If you've ever eaten whole apple seeds, you may have noticed that they pass through your body basically unharmed. The cyanide is only produced if the seeds are damaged (i.e., crushed or chewed), so swallowing a few seeds whole is likely to be of little consequence.

It's one of mother nature's ingenious protections, as the seeds' ability to produce cyanide when crushed discourages animals from chewing them, thus allowing for the whole undamaged seeds to return to the Earth and grow new apples.
You'd Have to Eat a Lot of Crushed Apple Seeds for Them to Be Dangerous

While consuming the number of apple seeds in one apple (the average apple contains 5 seeds, according to the Washington State Apple Commission
3) is not cause for alarm, it is possible to be harmed by apple seeds — if you crush them and consume a large enough quantity.

Children and pets, due to their smaller size, may be at increased, though still infinitesimal, risk.

To put things in perspective, the Illinois Poison Center (IPC) blog noted that cyanide toxicity resulting from unintentional ingestion of amygdalin-containing pits, such as cherry pits, is extremely rare in the U.S., explaining:
4


"Realistically, the pits and seeds are more of a choking hazard than a poisoning risk. At least a couple of times a year here at IPC, we get called about a child who has ingested 10-20 cherry pits whole. These kids have done just fine and developed no symptoms at all.


… Intentional large ingestions however, have resulted in toxicity, including a few cases of ingestion of 20 [to] 40 chewed apricot pits by adults, which resulted in cyanide toxicity but no fatalities."

To look at it in more mathematical terms, 1 gram of apple seeds contains anywhere from 1 to 4 milligrams (mg) of amygdalin. If chewed, the same amount of apple seeds may turn into 0.06 to 0.24 mg of cyanide, with a lethal dose of cyanide from apricot kernels reported as being 0.5 to 3.5 mg/kg body weight.
5,6


As Authority Nutrition noted, "The exact lethal dose of apple seeds varies widely. It depends on body weight, individual tolerance and the type of apple." They offered the following table as a guide to how many apple seeds (crushed) could potentially be fatal:7
Body weight (pounds)Body weight (kg)Apple seeds (grams)Apple seeds (number)
Body weight (pounds):20 (toddler)Body weight (kg): 9Apple seeds (grams): 19–529Apple seeds (number):27–756
Body weight (pounds): 120Body weight (kg): 54Apple seeds (grams): 113–3,175Apple seeds (number):162–4,536
Body weight (pounds): 130Body weight (kg): 59Apple seeds (grams): 123–3,440Apple seeds (number):176–4,914
Body weight (pounds): 140Body weight (kg): 64Apple seeds (grams): 132–3,704Apple seeds (number):189–5,292
Body weight (pounds): 150Body weight (kg): 68Apple seeds (grams): 142–3,969Apple seeds (number):203–5,670
Body weight (pounds): 160Body weight (kg): 73Apple seeds (grams): 151–4,234Apple seeds (number):216–6,048
Body weight (pounds): 170Body weight (kg): 77Apple seeds (grams): 161–4,498Apple seeds (number):229–6,426
Body weight (pounds): 180Body weight (kg): 82Apple seeds (grams): 170–4,763Apple seeds (number):243–6,804
Body weight (pounds): 190Body weight (kg): 86Apple seeds (grams): 180–5,027Apple seeds (number):256–7,182
Body weight (pounds): 200Body weight (kg): 91Apple seeds (grams): 189–5,292Apple seeds (number):270–7,560


Laetrile, Purported Cancer Treatment, Is Made From Amygdalin

As an aside, the same compound that makes apple seeds questionable — amygdalin — has been used to make the patented
anti-cancer drug Laetrile.

Cyanide is believed to be the active cancer-toxic ingredient in Laetrile, also known as Amigdalina B-17 or vitamin B17 (although there is very little evidence it warrants classification as a vitamin).

By 1978, it was estimated that more than 70,000 Americans had tried it — despite its being banned in the U.S. since 1963. Most people obtain Laetrile from Tijuana clinics, as the agent is still legal in Mexico.
8 Some have also tried to make their own anti-cancer treatment by consuming crushed apricot seeds, which can be dangerous.

New York's Memorial Sloan Kettering Cancer Center's highly respected cancer scientist Kanematsu Sugiura found that Laetrile significantly reduced the spread of lung cancer in mice,
9 but the cancer research center reportedly brushed positive Laetrile studies under the rug, bowing to politics and conflicts of interest.

You're More Likely to Get Cyanide Poisoning From Cassava Than Apple Seeds


Cassava is a tropical root plant used in Asia, Africa and South America because it's plentiful and inexpensive. It has some notable nutritional benefits, as does tapioca, a digestive-resistant starch that's extracted from this root.

What cassava has to do with apple seeds is that they both contain cyanogenic glycosides, cassavas' being a different type than that found in apples.

Cassava roots contain the toxic compound linamarin, which converts to hydrogen cyanide. Improper cooking of cassava root is associated with
cyanide poisoning, which can cause symptoms of vomiting, nausea, dizziness, stomach pains, headache, irreversible paralysis from a disease called konzo10 and even death.

Cassava should not be eaten raw, however, if the cassava are peeled and cooked, toxic substances are removed. It should be noted that the tapioca you buy at the store or prepare from a package does not contain harmful cyanide levels, so it's perfectly safe to eat.


What's the Healthiest Part of an Apple?

While the debate rages on over whether apples should be consumed whole—core, seeds and all — what's not controversial is the importance of eating the peel, where much of apples' antioxidant power is contained.
11 Apple peels also contain ursolic acid, which may help prevent age-related and illness-related muscle wasting.12

Since you'll be eating the peel, look for organic apples, which will be free from pesticides and other chemicals. Apples are one of the most pesticide-contaminated fruits there is, so if you're planning to eat more apples, make them organic. In addition, a wealth of research suggests that eating apples may impact your health in a number of beneficial ways

• Brain Health: Apples have been found to protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders, such as Alzheimer's disease.
13

• Stroke: Eating apples is linked to a decreased risk of stroke.14

• Diabetes: Three servings of apples (and other fruits, such as blueberries and grapes) is linked to a 7 percent lower risk of type 2 diabetes.15 This may be due to their beneficial role in blood sugar regulation, as apples contain compounds that may:16


• Lessen absorption of glucose from your digestive tract

• Stimulate beta cells in your pancreas to secrete insulin

• Increase uptake of glucose from your blood by stimulating insulin receptors

• Cancer: Apples have a number of properties that may help reduce the risk of cancer, including antimutagenic activity, antioxidant activity, anti-inflammatory mechanisms, antiproliferative and apoptosis-inducing activity, as well as "novel mechanisms on epigenetic events and innate immunity." According to the journal Planta Medica:
17


"Apple products have been shown to prevent skin, mammary and colon carcinogenesis in animal models. Epidemiological observations indicate that regular consumption of one or more apples a day may reduce the risk for lung and colon cancer."

• Heart Disease: Eating apples is associated with a lower risk of death from heart disease, an association that's thought to be related to their content of antioxidant flavonoids.
18


Why Else Should You Eat Apples?

Apples contain a wealth of nutrients and antioxidants, including quercetin, which is known to fight cancer and prevent histamine release, the latter of which may be helpful against allergy symptoms. Interestingly, children born to women who eat apples during pregnancy are also less likely to have asthma at age 5.
19 Further, according to the New York Fruit Quarterly:20

"Since apples are so high in antioxidants, it is no surprise that apples, specifically, are associated with a decreased risk of chronic disease. Three studies have specifically linked apple consumption with a decreased risk for cancer … [and] a study has shown that apple and pear consumption has been associated with a decreased risk of asthma.

Apple consumption has also been associated with a decreased risk of coronary heart disease … [and] a reduced risk of Type II diabetes was associated with apple and berry consumption in another major Finnish study.

In the laboratory, apples and the compounds in them have properties that may explain their effects in protecting against disease. Our lab has found that apples, and especially apple peels, have powerful antioxidant activity and can greatly inhibit the growth of liver cancer and colon cancer cells. Based on results from all of these studies, it appears that apples may play a significant role in reducing the risk of a wide variety of diseases."

Despite their healthy attributes, apples are a relatively high-fructose fruit, with 9.5 grams in a medium-sized apple. They should, therefore, be consumed in moderation. In addition,
apple juice will contain considerably more, which is why you're far better off eating apples in their whole — not juiced — form. As for consuming the seeds, as mentioned, the amount contained in your average apple is virtually harmless.
http://articles.mercola.com/sites/articles/archive/2017/03/04/eating-apple-seeds.aspx

Sunday, 12 February 2017

What lies in our diets – Part 1

The impact of modern fake news as it relates to the recent American presidential election is something that struck a lot of people as unconscionable and ridiculous – but try ...



What lies in our diets – Part 1
What lies in your diet? Do you feed yourself wholesome, digestible ‘bites’ or swallow pseudoscience out to make you part with your money? Photo: AFP/Istock


The impact of modern fake news as it relates to the recent American presidential election is something that struck a lot of people as unconscionable and ridiculous – but try telling that to the misinformation experts or the new president who concocted all sorts of lies for their own profit or ego.

Fake news isn’t new and has been around practically forever – as examples: to promote Christianity, Jesus was constantly misrepresented as a white man (this still continues even today), and politicians, businesses and espionage agencies have always used subtly managed misinformation.

Regardless of politically-influenced fake news, the world has also been ploughing through another barrage of contemporary fake news for decades – and this heap of plausible half-truths, aptly termed as pseudoscience, can influence the diets, medications and health of millions.

Pseudoscience


Let’s start by asking why pseudoscience is often believed. There are several answers, all of them relatively simple, but mainly it is because pseudoscience targets and validates people’s desperation, fears, personal beliefs or aspirations.

Other reasons are ignorance, sheer gullibility, lack of objectivity, inability to think critically, laziness and stuff like that.

There is also the Dunning-Kruger Effect where people with inadequate knowledge develop a delusional superiority about subjects they do not understand – this is possibly a worthy subject for another article.

The main intention of pseudo-science, as with fake news, is to invoke either hope, outrage or fear so that people would become less sceptical and more inclined to believe in the following waves of pseudoscience – the second, more sinister aim is usually to sell people something they do not need.

The exact origins of these odious lumps of pseudoscience are not always obvious – once a pseudoscience wave starts, hundreds of websites may suddenly appear in google searches and even your social media might get flooded.

The only certainty about most pseudoscience is that it is a strategy to make money, especially from gullible or desperate people.

The cosmetic industry is one riddled with pseudoscience – there are creams with “diamond peptides”, for example, which cost small fortunes even though there is clearly no such thing for peptides are short biological chains of amino acids whereas a diamond is pure carbon and the two cannot react as there are no free hydrogen bonds in diamonds.

Whereas the food industry is often keen to hide various artificial ingredients in its labelling, the cosmetic industry seems to love labelling all sorts of spurious meaningless items added in tiny proportions, especially if they have complex or fake (self-invented) chemical names.

Just be informed that most cosmetic creams are based on simple emollients which are either oil- or water-based and ridiculously cheap to produce.

Bad science


Pseudoscience is often confused with bad science – but there is a significant difference. A couple of cases of bad science are the Eskimo diet and its alleged efficacy against heart disease, and also the supposed link between ingesting saturated fats and heart disease.
Both these subjects were covered recently in this column and the connections were found to be erroneous and examples of confirmation bias and imprecise scientific analysis.

Basically, they were examples of less than brilliant science, but somewhat forgivable given the technology and the data available at the time.

However, with pseudoscience, the intent from the outset is to suggest something special, a golden benefit, a wondrous remedy which is hidden and outside the remit of “normal” science.

A classic example of pseudoscience is the marketing of “ionised” water or alkaline water or alkaline “ionised” water and their related machinery which can cost over US$3,000 (RM13,000) each.

It doesn’t matter how they call it – the facts are that water (unless it is distilled) is ALWAYS ionised and alkalinity is (unnecessarily) introduced via hydroxides catalysed from mineral salts in the water or introduced by the machines themselves via packets of salt.

I have written about these machines before – the only perceivable advantage is that people would drink more water and hydrate themselves better after spending so much money on them.

But there is no scientifically verifiable data that these simple, cheap, easily-produced, overpriced contraptions and their alkaline waters have any health benefits.

This vitamin called ‘B17’


One particularly odious branch of pseudoscience targets desperate people who have, or fear, cancers or other major illnesses – there are so many of these “alternative treatments” that they are investigative items for science researchers dedicated to debunking them.

However, as a little example, we can briefly dissect a surprising and very recent one shared by friends on social media. You may have come across pills or treatments involving “vitamin B17” for curing and preventing cancers.

The name itself is problematic for there is no such thing as “vitamin B17”, at least, not in medical nomenclature. Laetrile is the commercial name for “vitamin B17” and is a synthetic form of a natural compound called amygdalin which is found in the raw seeds of some nuts and fruits.

Amygdalin is a glycoside (a compound which has a sugar attached via a glycosidic bond), had been discovered by French scientists in 1830 and had been trialled as a cancer treatment in 1892 in Germany – it was found to be too toxic and discarded.



You may have come across pills or treatments involving “vitamin B17” for curing and preventing cancers; there is no such thing as “vitamin B17”, at least, not in medical nomenclature.
You may have come across pills or treatments involving ‘vitamin B17′ for
curing and preventing cancers; there is no such thing as ‘vitamin B17′,
at least, not in medical nomenclature.

The reasons for the toxicity was not discovered until later – it was due to the action of a family of enzymes called glucosidases on amygdalin, resulting in two further compounds called gentiobiose and mandelonitrile.

The problem compound is mandelonitrile when it is further hydrolysed by the body into benzaldehyde and hydrogen cyanide – it was well-known that hydrogen cyanide in relatively small doses simply kills mammalian cells, including both cancerous and normal cells, resulting in poor health and eventually death.

As an aside, the words “amygdala” is Latin for almonds and “mandel” is German for almonds – and bitter almonds contain significant quantities of amygdalin. However, don’t worry – bitter almonds are never sold in the shops simply because they are too poisonous. It is plausible that some plants evolved amygdalin as a deterrent against mammals eating their seeds.

Regardless of the actual chemical reactions in the body to laetrile and amygdalin, it is a cheap compound to produce – and deceitful or misguided people (who may not really understand any science) are still peddling the stuff today as a remedy for cancer.

The story of laetrile is interesting for this compound is probably the foundation stone of modern “alternative treatments”. It precipitated the eventual formation of the American “Committee for Freedom of Choice in Medicine” (CFCM) in 1972 – an organisation dedicated to promoting and marketing questionable cures for cancers and other serious diseases under the guise of freedom of choice.

The convoluted tale of how laetrile became a cancer treatment started long ago in 1902. Based on observations of placenta tissues through a microscope, Scottish embryologist John Beard developed the idea that cancer cells and cells developed during pregnancy called trophoblasts are one and the same thing.

He further suggested that trophoblasts were destroyed by an enzyme called chymotrypsin secreted by the pancreas – and if not enough chymotrypsin was produced to kill off and manage trophoblasts, cancers would form and grow.

In 1945, “Doctor” Ernst Theodore Krebs, Jr. founded the John Beard Memorial Foundation to develop and apply Beard’s ideas. When the initial experiments did not work out well, Krebs decided that a compound developed by his father, laetrile, was more effective than chymotrypsin.

He then patented laetrile, and to boost his claims for the compound, unilaterally announced laetrile as “vitamin B17”, claiming that a deficiency in this “vitamin” is the cause of cancer.

You can still read these same claims restated daily on the internet. You should also know that Krebs had failed medical school and also flunked science courses in other colleges – his “doctor of science” degree was from a defunct bible college in Oklahoma which had no science department. And in a final piece of irony, the word “krebs” in German actually means cancer.

Regardless, some doctors at the time saw laetrile as a way to becoming instant cancer treatment experts – there was poor medical regulation during that period in the United States.

One such doctor was Dr John Richardson, a GP with no specialist training and a nondescript reputation. However, his practice suddenly took off when he became a “cancer specialist” offering laetrile treatment – his declared personal income went from US$10K in 1971 to US$173K in 1973, eventually reaching several million dollars by 1976 when he finally lost his medical licence.

By the 1970s, the role of amygdalin and laetrile in the creation of hydrogen cyanide in the body was known, eventually resulting in the arrest of Dr Richardson for his illegal treatments (though he was not convicted due to legal technicalities).

By then, there were more casuistic people involved in the “cancer cure” business and after the arrest of Dr Richardson, they founded the Committee for Freedom of Choice in Cancer Therapy, later becoming the CFCM – they had realised a lot of money can be made from desperate, terminally-ill patients and wanted to give very sick people the choice of how they can spend their money.

It appears that several similar shady confederations have existed ever since then, promoting untested and unreliable products in waves of media self-marketing – this happens mostly on the internet these days.

As a footnote, in 1980 the US National Cancer Institute undertook a second trial using laetrile – this time it was a full clinical trial and out of over 170 patients, not one was cured or even stabilised long-term. Those that did not die during the trial had increased tumours, as also observed in patients without any treatment.

Laetrile is now banned in both the United States and the European Union as a cancer treatment. A 1981 paper published in an oncology journal reviewed the history and pharmacology of laetrile and concluded that it is “the slickest, most sophisticated, and certainly the most remunerative cancer quack promotion in medical history”.

An often quoted fallacy is that doctors and pharmaceutical companies don’t accept simple cures for diseases like cancer because they won’t make big money from it, especially if the treatments involved cheap “natural” compounds.

If that is the case, then poorer countries would be using these cheap treatments and the cancer survival rates there would be significantly better than developed Western countries.

However, where data is available, the notable trend is a higher incidence of deaths for the same cancers in the poorer countries. Also the exigencies of life in poorer countries should have forced the doctors there to use the best low-cost alternative treatments and statistics would then be readily available for how they worked on patients – however, it seems that even doctors in poor countries prefer to stay away from such alternative treatments and a plausible reason may be that these treatments have been tried and simply do not work.

This is not to say that the most expensive, newest treatments are automatically the best – there is always a degree of cost-recovery (by the pharmaceutical company) and experimentation with any new medication, so for the people who need treatment for complicated conditions, there is sometimes a (difficult) decision to make, hopefully based on the best advice from competent medical professionals.

Also it is admitted that some pharmaceutical companies intentionally overcharge outrageously – a classic case is Turing Pharmaceuticals over the drug Daraprim. Regrettably, there is not much that can be done apart from naming and shaming these excessively greedy corporate practices.

At the same time, the alternative treatment industry not long ago charged a British girl US$77,000 (RM340,000) for cancer treatments that involved intravenous transfusions of solutions of baking soda into her bloodstream – each intravenous drip costed her US$550 (RM2,450) for a cooking compound that is sold for pennies. And sadly, she died as well, after several expensive trips to the US for treatment.

The circumstances leading to her death is the subject which will be investigated further in the next part – for it has a lot to do with food and practically nothing to do with good science, despite being the basis of the diets of millions of people.

Read Part 2

Tuesday, 7 June 2016

10 Healthy Foods That (Practically) Never Expire

While it’s true that many shelf-stable foods are often loaded with preservatives (think condiments, lunch meats, and bags of chips), a number of good-for-you foodsnaturally last for a long time. Stock up on these staples whenever it’s convenient, and they’ll be on hand when you’re ready to get cooking. Curious about the shelf life of more foods in your kitchen? Consult our comprehensive food storage chart.


Feb. 26, 2016


1. Almonds
Almonds are filled with monosaturated fatty acids, and they’re a great source of vitamin E and fiber. According to Fruit and Veggies More Matters, they can last for up to one year when stored in the refrigerator. Pack them for an afternoon snack or use them to make your own almond milk.
2. Brown RicePacked with fiber, vitamin E, and a variety of antioxidants, (unopened) brown rice can last for one year at room temperature. After its been opened (to make, for example, this brown rice bowl with egg and avocado), it should stay good for about six months.
3. Chia Seeds
Chia seeds are packed with fiber and calcium, and have been linked to lower blood pressure. When stored in an airtight container in the refrigerator, they can stay fresh for up to one year. Try them in one of these deliciously hearty breakfasts.
4. DatesThe only naturally “dehydrated” fruit, fiber-rich dates are a nutritious way to enhance a savory recipe or sweeten up a smoothie. They can be stored at room temperature in an airtight container for several months, or refrigerated for up to one year.
5. Dried Beans
Unlike canned beans, which are often stored in sodium, dried beans are free of additives and preservatives. They’re also an excellent, cholesterol-free source of protein, and can last for up to two years in the pantry. Try adding them to one of theseslow-cooker stews.
6. Nut ButtersFilled with protein and heart-healthy monounsaturated fats, nut butters can last at room temperature for nine months unopened (once opened, they’ll stay good for three months). Look for jars with short ingredient lists and zero added trans fats.
7. Oats
Oats are an excellent source of fiber, help to keep cholesterol in check, and contain vitamins, minerals, and even some protein. Unopened containers can be stored in a cool, dry place for up to four months, according to the Whole Grains Council. Give them a try in our fruit-and-nut filled baked oatmeal.
8. Olive OilAn excellent source of monounsaturated fats, olive oil is great drizzled onto toast, or used when roasting veggies. An unopened bottle will keep at room temperature for one year, and once it’s been opened it will keep for six months.
9. QuinoaQuinoa contains all nine essential amino acids, meaning it’s a “complete protein,” and it will keep for up to four months in the pantry. Pack the fiber-rich grain into a burrito ormix it into a salad.
10. Winter SquashFrom acorn to butternut to delicata, winter squash (and pumpkins!) can stay fresh for up to three months when stored in a cool, dry area away from sunlight. A good source of vitamin C, try roasting wedges of squash or blending it into a soup.
This article originally appeared on Realsimple.com
http://motto.time.com/4238946/healthy-foods-never-expire/?xid=time_socialflow_twitter

Wednesday, 24 December 2014

How a glass of wine before bed wreaks havoc with your sleep

11 December 2014

By MADLEN DAVIES FOR MAILONLINE

This post is on Healthwise

Alcohol disrupts body's internal timer and triggers insomnia


  • Bedtime alcohol does initially induce sleep, but leads to poorer quality rest
  • It interferes with sleep homeostasis - the body's internal sleep-regulator
  • Over time, regular drinking can lead to withdrawal symptoms and insomnia
  • Doctors concluded alcohol should not be used as a sleep aid


Many of us indulge in a tipple before bedtime to relax - or even help us sleep.

But doctors now warn a nightcap may not be such a good idea.

While glass of wine at night may help you drop off, the alcohol disrupts sleep and leads to a poorer night's rest, they say.

This is because drinking alcohol to fall asleep interferes with sleep homeostasis - the body's internal timer that regulates sleeping and waking.

Over time, regular drinking can even lead to withdrawal symptoms and insomnia, they found.

They concluded that alcohol should not be used as a sleep aid.

The team of doctors, from the University of Missouri School of Medicine, U.S., studied alcohol's effects on sleep for more than five years.

Dr Mahesh Thakkar, who led the research, said: 'The prevailing thought was that alcohol promotes sleep by changing a person's circadian rhythm - the body's built-in 24-hour clock.

'However, we discovered that alcohol actually promotes sleep by affecting a person's sleep homeostasis - the brain's built-in mechanism that regulates your sleepiness and wakefulness.'

Sleep homeostasis balances the body's need for sleep in relation to how long a person has already been awake.

If an individual loses sleep, the body produces adenosine, a naturally occurring substance that increases their need for sleep and causes them to drop off.

When a person goes to sleep early, sleep homeostasis is shifted and they may wake up in the middle of the night or early morning.

The researchers found that alcohol alters the sleep homeostatic mechanism and puts pressure on an individual to sleep.

When this happens, the sleep period is shifted, and a person may experience disrupted sleep and wake up earlier.

As alcohol is a diuretic, meaning it causes the body to expel water, it causes people to need to go to the bathroom, therefore waking up earlier in the morning.  

In addition to studying alcohol's impact on sleep homeostasis, the researchers explored how alcohol withdrawal affects sleep.

They found after extended periods of frequent drinking, subjects would fall asleep as expected, but would wake within a few hours and would be unable to fall back asleep.

When the subjects were not given alcohol, the researchers found they showed symptoms of insomnia.

'During acute alcohol withdrawal, subjects displayed a significant increase in wakefulness with a reduction in rapid eye movement and non-rapid eye movement sleep,' Dr Thakkar said.


'This caused insomnia-like symptoms and suggests an impaired sleep homeostasis.'

He added: 'If you are experiencing difficulty sleeping, don't use alcohol. Talk to your doctor or a sleep medicine physician to determine what factors are keeping you from sleeping.

'These factors can then be addressed with individualized treatments.'

The researchers hope to use these findings to explore other effects of alcohol consumption.

The study was published in the journal Alcohol.

CURE YOUR TIREDNESS: ENJOY HOT BATHS AND BANANAS FOR A GOOD NIGHT'S SLEEP 


Dr Sohere Roked, a leading holistic doctor who specialises in tiredness, shares her tips for a good night's kip... 

1. Nuts such as Brazil nuts and walnuts induce sleep due to being packed with protein, potassium and selenium and can help the body make melatonin, the natural sleep hormone.

2. Eat salad with your evening meal. Lettuce contains lactucarium, which has sedative properties and relaxes the brain.

3. Your body needs vitamin B6 to help make melatonin and serotonin. Foods rich in B6 are fish like tuna, halibut and salmon, as well as raw garlic and pistachio nuts.

4. Certain foods with a high glycaemic index, such as bread and pasta, can induce sleep. This is because after eating them you have a natural spike in your blood sugar and insulin levels, and after this spike you can feel tired.

5. Chamomile tea contains glycine, which relaxes nerves and muscles and can act as a mild sedative, reducing any anxiety.

6. Consider making 2pm your cut-off time for caffeinated drinks if you're having trouble sleeping.

7. Turn off your TV/computer/smartphone an hour before you go to bed - light from electrical appliances stimulates the brain.

8. Take at least 30 minutes to wind down before bed - listen to relaxing music and use the time to take stock of your day.

9. Take a hot bath. Sleep is normally preceded by a drop in body temperature. 

10. Warm, skimmed milk aids sleep, as do bananas. Both release natural chemicals to relax the body and help you fall asleep due to their calcium content. They also both contain tryptophan. 


http://www.dailymail.co.uk/health/article-2870017/How-glass-wine-bed-wreaks-havoc-sleep-Alcohol-disrupts-body-s-internal-timer-triggers-insomnia.html



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Thursday, 2 January 2014

Cancer Adjuvant Therapy p4 - Life Extension

Stress and Cancer

Few events are as stressful as a diagnosis of cancer. As the stress level increases, the outpouring of the adrenal cortex hormone (cortisol) also increases. Women with breast cancer who had abnormal cortisol rhythms survived an average of 3.2 years, while those with normal rhythms survived an average of 4.5 years (more than a year longer). The difference in survival times began to emerge about 1 year after the cortisol testing and continued for at least 6 additional years (Richter 2000).
Animal studies, mostly involving rats, demonstrated stress as a causal factor in cancer. The onset of cancer appears similarly allied in humans, with the immune system highly responsive to emotional pitfalls. It is well established that when the individual is emotionally challenged, cancer has a significant advantage (Levy et al. 1987).
Psychobiologist Shamgar Ben-Eliyahu, Ph.D., has been working for the past decade on stress, tumor development, and the activity of NK cells (Ben-Eliyahu et al. 2000). Considering all immune system cells, NK cells show the strongest activity in preventing metastasis and the strongest response to stress. Even short-term stress decreases NK cell activity in laboratory animals, significantly increasing the risk of certain types of cancer and metastasis. Gender plays a significant role in the NK cell response to stress, with men more adversely affected than women (Pehlivanoglu 2012). The stress of abdominal surgery promotes the growth of cancerous tumors in rats, a sequence thought orchestrated by NK cell suppression (Ben-Eliyahu et al. 1999).
High levels of neuropeptide-gamma are observed in the bloodstream of depressed individuals, an elevation synonymous with immune suppression (Ader et al. 1981; Scanlan et al. 2001). Macrophages (pathogen scavengers) have receptor sites that attract endorphins (mood enhancers with analgesic traits). With the right emotional programming, white blood cells swim through the bloodstream with determination; conversely, under stress, immune competence falters, and the immune attack becomes lethargic.
Breast cancer patients with the most anxiety had a weaker immune response and were less equipped to fight the disease. The following stress-associated situations and personality types are associated with breast cancer: (1) the use of denial or repression as a coping strategy, (2) an experience of separation or loss, (3) a history of stressful life experiences, (4) a tendency toward melancholy and hopelessness (this trait has, since antiquity, been associated with uterine and breast cancers), and (5) a personality type characterized by conflict avoidance. It is theorized that the genes that cause one to avoid conflict are the same genes that increase susceptibility to cancer (Goodkin et al. 1986; Darmon 1993).
Also, psychological stress induces the production of pro-inflammatory cytokines, such as TNF-alpha, IL-6, and IL-10 (Maes et al. 2000), which play a role in malignancies.
The effect of chronic stress on the immune system of 116 recently treated breast cancer patients found (reproducibly) that stress levels significantly predicted (1) lower NK cell activity, (2) diminished response of NK cells to interferon-gamma, and (3) decreased proliferation of lymphocytes, white blood cells considered the army of the immune system (Andersen et al. 1998). Oncologists often suggest stress management, such as meditation, yoga and breathing exercises, guided imagery, or spirituality, to help bring about calm.
Because the cells responsible for cancer surveillance work best in an environment favoring confidence and calm, it is important that the message springing from our thoughts and transmitted to cells is commensurate with healing. Fright, pessimism, and melancholy send uncertain instructions and the cells respond with a feeble effort. The enduring message (fear or assurance, despair or hopefulness, laughter or tears) reflects our hour-to-hour psyche and sets the tone for health victories or failures. Expect little more from your body than the quality of your thoughts at this very moment: "As a man thinks in his heart, so is he" (Proverbs 23:7).
http://www.lef.org/protocols/cancer/cancer_adjuvant_therapy_06.htm#stress


Summary

The drugs, hormones, and nutrients discussed in this protocol have documented mechanisms of action that may benefit the cancer patient. The objective of implementing an adjuvant regimen consisting of multiple agents is to increase the odds of achieving a long remission. Once a remission is achieved, preventing recurrence and secondary cancers becomes a lifetime commitment.
Few oncologists aggressively seek to prevent recurrence once the primary disease appears to have been eradicated. However, the regrettable facts are that colonies of cancer cells can remain dormant in the body for years or decades before reappearing as full-blown disease that is highly resistant to treatment. This has been documented in autopsy studies of people who died of diseases other than cancer but nonetheless showed significant residual metastatic tumors in their bodies.

Nutrient
Preventive Dose
Cancer Adjuvant Dose
10 – 25 mg daily
20 – 50 mg daily
2 – 4 mg daily
6 – 12 mg daily
500 mg daily
2000 – 4000 mg daily
180 – 450 mg daily
900 – 1800 mg daily
500 mg daily
1000-2000 mg daily
400 mg daily of a  BCM-95® extract with food
800-3600 mg daily of a BCM-95® extract with food
100 mg daily with food
200-400 mg daily with food
400 mg, 3 times daily
400 mg, 3 times daily
2000 – 4000 mg daily of fish oil concentrate supplying 700 – 1400 mg EPA and 500 – 1000mg DHA with food
4000 – 8000 mg daily of fish oil concentrate supplying up to 2800 mg EPA and 2000 mg DHA with food
600 mg daily with food
1200 – 4800 mg daily with food
200 – 250 mg daily with food
400 – 1000 mg daily with food
GLA (gamma-linolenic acid)
300 mg daily with food
700 – 900 mg daily with food
100 mg daily
300 mg daily
300 – 350 mg daily of EGCG
Up to 3000 mg daily of EGCG
1 tbsp daily
1 – 4 tbsp daily
80 – 160 mg daily
200 – 600 mg daily
25 – 50 mg daily
75 – 125 mg daily
Lipoic acid(Sodium R-lipoate)
240 – 480 mg daily on an empty stomach
600 – 1200 mg daily on an empty stomach
10 mg daily with food
15 – 45 mg daily with food
300 mcg-3 mg before bed
10 – 50 mg between 8 – 10pm
100 mg daily of standardized to contain 4-7% ginsenosides
200 – 600 mg daily of standardized to contain 4-7% ginsenosides
80 – 120 mg daily of punicalagins
280 – 375 mg daily of punicalagins
1 – 2 pills daily on an empty stomach of a formula containing pancreatin, papain, trypsin, and chymotrypsin
2 – 10 pills, 3 times daily on an empty stomach of a formula containing pancreatin, papain, trypsin, and chymotrypsin
PSK (Coriolusversicolor)
600 – 1200 mg daily of a 40% polysaccharide extract
3000 mg daily of a 40% polysaccharide extract
0.25-3 mg daily
1 – 3 mg daily
500 mg daily
1000 – 3000 mg daily
980 mg daily of standardized to contain 13.5% polysaccharides and 6% triterpenes
980 – 3000 mg daily of standardized to contain 13.5% polysaccharides and 6% triterpenes
200 mcg daily with food
200 – 600 mcg daily with food
225 mg daily
225 – 450 mg daily
400 – 800 mg daily (broccoli extract)
400 – 1600 mg daily (broccoli extract)
1000 – 3000 mg daily
4 – 12 g daily
2000 – 10 000 IU daily with food, based on individual blood testing. Optimal blood levels of vitamin D are 50 – 80 ng/ml.
2000 – 10 000 IU daily with food, based on individual blood testing. Optimal blood levels of vitamin D are 50 – 80 ng/ml.

In too many cases, a breast, melanoma, or other cancer reemerges that was supposed to have been cured. Scientists speculate that the body has natural anticancer control mechanisms that may diminish with age and exposure to physical and emotional stress factors. It is thus important for cancer patients to be vigilant in maintaining an inhospitable environment for cancer cells to propagate and protecting against age-associated immune dysfunction.
We have prepared the chart above to summarize recommendations on the basic dietary supplements and suggested doses for cancer prevention and adjuvant treatment. In addition to the agents listed here, a number of other potential adjuvant approaches are discussed in this protocol. For long-term control of cancer, some cancer patients attempt to incorporate as many of these adjuvant approaches as are tolerable and affordable. Others pick and choose which drugs, hormones, and supplements they want to consume over the long term.
Patients should read the other cancer protocols in this book, with special attention given to Cancer: Should Patients Take Dietary Supplements? and Cancer Treatment: The Critical Factors. If surgery, radiation, or chemotherapy is being considered, please refer to these specific protocols: Cancer Surgery, Cancer Radiation, and Cancer Chemotherapy.
Note: While it would be wholly inappropriate for the Life Extension Foundation to steer individuals in decisions of omission or commission regarding therapies, it would be equally improper to shun responsibility. Because we are challenged by a professional and moral commitment to assist in overcoming appalling statistics, we have discussed some controversial issues in this protocol. We look forward to new findings to better substantiate optimal therapeutic approaches.
Disclaimer and Safety Information
This information (and any accompanying material) is not intended to replace the attention or advice of a physician or other qualified health care professional. Anyone who wishes to embark on any dietary, drug, exercise, or other lifestyle change intended to prevent or treat a specific disease or condition should first consult with and seek clearance from a physician or other qualified health care professional. Pregnant women in particular should seek the advice of a physician before using any protocol listed on this website. The protocols described on this website are for adults only, unless otherwise specified. Product labels may contain important safety information and the most recent product information provided by the product manufacturers should be carefully reviewed prior to use to verify the dose, administration, and contraindications. National, state, and local laws may vary regarding the use and application of many of the treatments discussed. The reader assumes the risk of any injuries. The authors and publishers, their affiliates and assigns are not liable for any injury and/or damage to persons arising from this protocol and expressly disclaim responsibility for any adverse effects resulting from the use of the information container herein.
The protocols raise many issues that are subject to change as new data emerge. None of our suggested protocol regimens can guarantee health benefits. The publisher has not performed independent verification of the data contained herein, and expressly disclaim responsibility for any error in literature.