Dr. Joe's Blog

Eat This Sauce to Lower LDL Cholesterol

DrJoe's BLOG — Tue, 21 Feb 2012 16:11:00 GMT

To lower your LDL, dribble this sauce on pasta, hot sandwiches, and warm flatbreads: marinara.

In a study, adults who had high cholesterol but were otherwise healthy were able to lower their LDL levels simply by eating lycopene-rich tomato products every day.

You Say Tomato
In the study, both men and women consumed at least 25 milligrams of lycopene every day for several weeks. That's about as much lycopene as you'd find in a mere half-cup serving of tomato sauce. By the end of the study period, most people had knocked their LDL levels down about 10 percent -- the kind of improvement you'd expect to see in someone taking a statin medication for a similar amount of time.

Researchers think that lycopene reduces cholesterol in a couple of different ways: by inhibiting the production of LDL and by breaking down this artery-clogging blood fat.

Another Great Reason to take Fish Oil!

DrJoe's BLOG — Fri, 17 Feb 2012 16:12:00 GMT

People with diets high in several vitamins or in omega 3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer’s disease than people whose diets are not high in those nutrients, according to a new study published in the December 28, 2011, online issue of Neurology®, the medical journal of the American Academy of Neurology.

Those with diets high in omega 3 fatty acids and in vitamins C, D, E and the B vitamins also had higher scores on mental thinking tests than people with diets low in those nutrients. These omega 3 fatty acids and vitamin D are primarily found in fish. The B vitamins and antioxidants C and E are primarily found in fruits and vegetables.

In another finding, the study showed that people with diets high in trans fats were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fats. Trans fats are primarily found in packaged, fast, fried and frozen food, baked goods and margarine spreads.

The study involved 104 people with an average age of 87 and very few risk factors for memory and thinking problems. Blood tests were used to determine the levels of various nutrients present in the blood of each participant. All of the participants also took tests of their memory and thinking skills. A total of 42 of the participants had MRI scans to measure their brain volume.

Overall, the participants had good nutritional status, but seven percent were deficient in vitamin B12 and 25 percent were deficient in vitamin D.

Study author Gene Bowman, ND, MPH, of Oregon Health & Science University in Portland and a member of the American Academy of Neurology, said that the nutrient biomarkers in the blood accounted for a significant amount of the variation in both brain volume and thinking and memory scores. For the thinking and memory scores, the nutrient biomarkers accounted for 17 percent of the variation in the scores. Other factors such as age, number of years of education and high blood pressure accounted for 46 percent of the variation. For brain volume, the nutrient biomarkers accounted for 37 percent of the variation.

“These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,” Bowman said.

The study was the first to use nutrient biomarkers in the blood to analyze the effect of diet on memory and thinking skills and brain volume. Previous studies have looked at only one or a few nutrients at a time or have used questionnaires to assess people’s diet. But questionnaires rely on people’s memory of their diet, and they also do not account for how much of the nutrients are absorbed by the body, which can be an issue in the elderly.

The study was supported by the National Institutes of Health, the National Institute on Aging and National Center for Complementary and Alternative Medicine and the U.S. Department of Veteran Affairs, Portland VA Medical Center.

The American Academy of Neurology, an association of 24,000 neurologists and neuroscience professionals, is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Alzheimer’s disease, stroke, migraine, multiple sclerosis, brain injury, Parkinson’s disease and epilepsy.

Healthy Spices & Herbs You Should Be Eating

DrJoe's BLOG — Tue, 14 Feb 2012 16:12:00 GMT

Herbs and spices do more than simply add flavor to food. They let you cut down on some less-healthy ingredients, such as salt, added sugars and saturated fat, and some have inherent health benefits.

Modern science is beginning to uncover the ultimate power of spices and herbs, as weapons against illnesses from cancer to Alzheimer's disease. "We're now starting to see a scientific basis for why people have been using spices medicinally for thousands of years," says Bharat Aggarwal, Ph.D., professor at the University of Texas M.D. Anderson Cancer Center in Houston and author of Healing Spices (Sterling, 2011).

Aggarwal notes that in his native India, where spices tend to be used by the handful, incidence of diet-related diseases like heart disease and cancer have long been low. But when Indians move away and adopt more Westernized eating patterns, their rates of those diseases rise. While researchers usually blame the meatier, fattier nature of Western diets, Aggarwal and other experts believe that herbs and spices-or more precisely, the lack of them-are also an important piece of the dietary puzzle. "When Indians eat more Westernized foods, they're getting much fewer spices than their traditional diet contains," he explains. "They lose the protection those spices are conveying."

While science has yet to show that any spice cures disease, there's compelling evidence that several may help manage some chronic conditions.

Here are eight of the healthiest spices and herbs enjoyed around the world.

Chile Peppers
May help: Boost metabolism.
Chile peppers add a much-appreciated heat to chilly-weather dishes, and they can also give a boost to your metabolism. Thank capsaicin, the compound that gives fresh chiles, and spices including cayenne and chipotle, their kick. Studies show that capsaicin can increase the body's metabolic rate (causing one to burn more calories) and may stimulate brain chemicals that help us feel less hungry. In fact, one study found that people ate 16% fewer calories at a meal if they'd sipped a hot-pepper-spiked tomato juice (vs. plain tomato juice) half an hour earlier. Capsinoids, similar but gentler chemicals found in milder chile hybrids, have the same effects-so even tamer sweet paprika packs a healthy punch. Capsaicin may also lower risk of ulcers by boosting the ability of stomach cells to resist infection by ulcer-causing bacteria and help the heart by keeping "bad" LDL cholesterol from turning into a more lethal, artery-clogging form.

Ginger
May help: Soothe an upset stomach, fight arthritis pain.
Ginger has a well-deserved reputation for relieving an unsettled stomach. Studies show ginger extracts can help reduce nausea caused by morning sickness or following surgery or chemotherapy, though it's less effective for motion sickness. But ginger is also packed with inflammation-fighting compounds, such as gingerols, which some experts believe may hold promise in fighting some cancers and may reduce the aches of osteoarthritis and soothe sore muscles. In a recent study, people who took ginger capsules daily for 11 days reported 25% less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger-extract injections helped relieve osteoarthritis pain of the knee.

Cinnamon
May help: Stabilize blood sugar.
A few studies suggest that adding cinnamon to food-up to a teaspoon a day, usually given in capsule form-might help people with type 2 diabetes better control their blood sugar, by lowering post-meal blood-sugar spikes.

Turmeric
May help: Quell inflammation, inhibit tumors.
Turmeric, the goldenrod-colored spice, is used in India to help wounds heal (it's applied as a paste); it's also made into a tea to relieve colds and respiratory problems. Modern medicine confirms some solid-gold health benefits as well; most are associated with curcumin, a compound in turmeric that has potent antioxidant and anti-inflammatory properties. Curcumin has been shown to help relieve pain of arthritis, injuries and dental procedures; it's also being studied for its potential in managing heart disease, diabetes and Alzheimer's disease. Researcher Bharat Aggarwal is bullish on curcumin's potential as a cancer treatment, particularly in colon, prostate and breast cancers; preliminary studies have found that curcumin can inhibit tumor cell growth and suppress enzymes that activate carcinogens.

Saffron
May help: Lift your mood.
Saffron has long been used in traditional Persian medicine as a mood lifter, usually steeped into a medicinal tea or used to prepare rice. Saffron may help to relieve symptoms of premenstrual syndrome (PMS) and depression. In one study, 75% of women with PMS who were given saffron capsules daily reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8% of women who didn't take saffron.

Parsley
May help: Inhibit breast cancer-cell growth.
University of Missouri scientists found that this herb can actually inhibit breast cancer-cell growth. In the study, animals that were given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.

Sage
May help: Preserve memory, soothe sore throats.
Herbalists recommend sipping sage tea for upset stomachs and sore throats, a remedy supported by one study that found spraying sore throats with a sage solution gave effective pain relief. A nd preliminary research suggests the herb may improve some symptoms of early Alzheimer's disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory and learning. In another study, college students who took sage extracts in capsule form performed significantly better on memory tests, and their moods improved.

Rosemary
May help: Enhance mental focus, fight foodborne bacteria.
One recent study found that people performed better on memory and alertness tests when mists of aromatic rosemary oil were piped into their study cubicles. Rosemary is often used in marinades for meats and poultry, and there's scientific wisdom behind that tradition: rosmarinic acid and other antioxidant compounds in the herb fight bacteria and prevent meat from spoiling, and may even make cooked meats healthier. In March 2010, Kansas State University researchers reported that adding rosemary extracts to ground beef helped prevent the formation of heterocyclic amines (HCAs)-cancer-causing compounds produced when meats are grilled, broiled or fried.

Vitamin D

DrJoe's BLOG — Fri, 10 Feb 2012 17:11:00 GMT

Vitamin D provides a wide range of health benefits. It is effective in preventing rickets and treating other bone diseases such as osteoporosis. According to the Mayo Clinic, getting enough vitamin D may prevent high blood pressure and protect against certain types of cancer. It may also promote weight loss for women. A growing body of research links heart health to sufficient vitamin D. Most recently, a large-scale study in the American Journal of Cardiology discovered that boosting vitamin D levels in heart patients who were deficient cut their risk of death by 60%.

Getting enough vitamin D

It's estimated that 30-50% of Americans suffer from vitamin D deficiency. The human body produces vitamin D, which is actually a hormone, when exposed to sunlight. However, during the winter, it is impossible to get enough exposure anywhere north of San Francisco or Philadelphia. People in southern states who slather on sun block or who stay indoors most of the time may not be getting enough either. The same goes for people who are housebound due to illness or whose work keeps them inside all day. In addition to lack of sunshine, other conditions may increase likelihood of vitamin D deficiency:

Infants who are exclusively breastfed. Mother's milk may not provide sufficient levels. The American Academy of Pediatrics recommends a supplement of 400 IU per day.

Older adults. The elderly do not synthesize vitamin D as effectively as younger people and tend to spend more time indoors.

People with dark skin. The pigment melanin can reduce the body's ability to produce vitamin D from sunlight.

Obese people. Body fat alters the way vitamin D is released into the system.

Choosing a vitamin D supplement

If you are shopping for a supplement, research suggests that vitamin D3 is more effective than vitamin D2. Food sources rich in vitamin D include cod liver oil, fatty fish (such as mackerel), eggs, and fortified milk and orange juice.

There is some debate over how much vitamin D to take. The National Institutes of Health recommends 600 IU per day for adults but some experts say that taking a supplement that contains between 1000-2000 IU can be beneficial.   I personally take 5000 IU's on the days I am not out in the sun. The best way to determine how much you might need is to have your health care professional order you a simple blood test and make a recommendation based on the current level in your system so it can be monitored.

SITTING DOES NOT DO A BODY GOOD!

DrJoe's BLOG — Tue, 07 Feb 2012 16:12:00 GMT

Studies have shown that smoking just one cigarette reduces your life by eleven minutes¹.

Probably not surprising but what if I told you that the seemingly harmless pastime of watching TV also reduces your life expectancy—surprised?

Researchers from Australia have estimated that every hour of television watched after the age of 25 is associated with a twenty-two minute reduction in average life expectancy². Based on their calculations, an adult who spends an average of six hours per day watching TV can expect to live 4.8 years fewer than someone who does not watch TV.

Sedentary behavior has long been associated with higher risk of death, however this study shows television watching specifically is associated with a loss of life similar to other major risk factors such as lack of physical activity and obesity.

The act of sitting has been emerging as a major risk to our health and is unfortunately something we are doing more and more of. We discussed research related to this in one of our blogs in February of last year. The study highlighted showed that meeting the physical activity requirements (150 minutes of moderate intensity activity a week) wasn’t enough to decrease the risk of heart disease associated with prolonged periods of sitting³.

At the American Institute for Cancer Research’s (AICR) Annual Research Conference on Food, Nutrition, and Physical Activity that was held in Washington this month, researchers presented more evidence of the protective link between physical activity and various forms of cancer--not surprisingly⁴.

However, also presented was emerging data that indicates that sitting time is a strong candidate for being a cancer risk factor on its own—again, independent of how much exercise people do just as in heart disease.

What this research is suggesting is that while physical activity is important, on its own it may not be enough. We have to make an effort to protect ourselves from various diseases, cancer included, by infusing our day with periods of activity.

So how can we do this if so much of our day is “sitting-based”? The AICR is urging Americans to break every hour for 2 minutes of activity. Here are some suggestions on how to do that:
• Set a timer to remind you to get up every hour and walk down the hall.
• Walk during phone calls.
• Go talk to a colleague instead of typing an email.
• Take the stairs.
• Keep small exercise equipment at your desk like light dumbbells or exercise bands.
• Find active modes of transportation if possible i.e. walk to the bus stop, ride your bike.
• Keep television time to a minimum or find ways to be active during your favorite show.
• And of course don’t forget to accumulate 150 minutes of moderate intensity physical activity throughout the week.

The AICR calls this “Make Time” (moderate/ vigorous physical activity) + “Break Time” (activity breaks throughout the day) = Cancer Protection.

As you can see from their picture below, what we do in our day really has a tremendous impact on our level of risk. Notice how even though the first three individuals pictured have the same level of “make time” (activity in green), they do not have the same cancer risk. The person with the least amount of “break time” (activity in yellow) has a higher risk for cancer because that meant that they spent more of their day being sedentary (in gray). And as noted earlier, research has shown that this concept holds true for heart disease as well.

So the take-home-message:
We have some control over our risk of developing disease—we are in the driver’s seat of our health! So make time for activity, even small bits, and reduce the amount of time that you are sedentary. Doing so just may save your life!

1. Shaw , M., Mitchell, R., Dorling, D. (2000). Tiem for a smoke? One cigarette reduces your life by 11 minutes. Brit Med J, 320 (7226): 53.
2. Veerman, J.L., Healy, G.N., Cobiac, L.J., Vos, T., Winkler, E.A., Owen, N., Dunstan, D.W. (2011) Television viewing time and reduce life expectancy: a life table analysis. Br J Sports Med, doi: 10.1136/bjsm.2011.085662.
3. Katzmarzyk, P.T., Church, T.S., Craig, C.L., & Bouchard, C. (2009). Sitting time and Mortality from All Causes, Cardiovascular Disease, and Cancer. MSSE, 41(5),998-1005
4. American Insittue for Cancer Research. (2011). New research: getting up from your desk can put the “breaks” on cancer. Experts urge americans to rethink outdated notions of physical activity [Press Release]. Retrieved from: http://www.aicr.org/press/press-releases/getting-up-from-your-desk.html

Menopause

DrJoe's BLOG — Fri, 03 Feb 2012 19:01:00 GMT

Ladies, menopause occurs when you haven’t had your period for a year. At this point, you really start to lose estrogen which is anti-inflammatory, so when it declines, some people have huge problems with joints. Others have hot flashes; some can’t sleep; some are very anxious. Research shows estrogen may also protect the heart, brain, bones, and more.

There are potential problems such as bone loss with lower levels of estrogen, progesterone, and testosterone contributing to a more rapid loss in bone mass. There’s a risk for heart disease, Alzheimer’s and certain cancers. Hormones send messages between the brain, glands, and organs, and regulate inflammation. Every imbalance in hormones creates an imbalance in the body.

So what can you do to feel your best “naturally”? Take Vitamin D3 2000 IU’s per day for your bone health and as a natural anti-inflammatory, along with calcium (1,200 to 1,500 mg total daily from your diet and supplements) and 400 to 600 mg of magnesium per day. Take all these supplements with your food. For your best absorption action, split the calcium into 500 mg doses, taking the last dose in the evening with the magnesium. Reduce your magnesium dose if loose stools result. Be sure and get your Vitamin D blood levels tested in the spring and autumn and aim for a result between 30 and 50 ng/ml.

You’ll want to stay active! Walk! Do weight-bearing exercises. Practice standing on one leg at a time while holding on to something for balance as this is a great exercise that’ll put good pressure on your hips, which lose the most bone mass. Physical exercise reduces menopausal symptoms and significantly enhances your quality of life, independent of whether you are taking hormone therapy.

In the years after your menopause, you’ll keep making hormones, it’s just that you aren’t cycling them monthly like you used to. If you are a woman who sailed through menopause then you have stable, low levels of hormones. But any major stressor can trigger the menopausal symptoms.

So, to avoid a return to imbalance continue daily to have joy in your life through your faith in the Lord and communication with Him, healthy relationships with others, a balanced diet, exercise and restful sleep.

Sorry Vegetarians...

DrJoe's BLOG — Fri, 03 Feb 2012 16:12:00 GMT

I came across this article and strongly felt the need to share it with my readers.

By: Dr. Al Sears

People still mistakenly believe that eating a lot of protein from meat hurts your bones.

The reason is that some studies found that people would lose lots of calcium through their urine after eating protein.

Scientists have speculated for decades on the reason for all that calcium leaving people’s bodies. Way back in 1968, a piece published in The Lancet theorized that you use calcium from bones to counter the acidity produced when you break down the meat you eat when you digest it.

And the theory stuck.

But just speculating it was “because of meat” doesn’t make it true.

In fact, a newer analysis by the Journal of Nutrition says plainly:

“No convincing data have been published showing that a high protein diet, using complex proteins for prolonged periods of time under strictly controlled dietary conditions, causes calcium loss.

“Dietary proteins other than red meat, such as milk and cheese… do not cause calcium
loss in controlled studies in humans. The generalization that ‘protein’ causes calcium loss or may be a risk factor for osteoporosis, without specifying the type and source of protein, is therefore incorrect.”(1)

And listen to this… I love this study. I read it in the American Journal of Clinical Nutrition.

These guys gave people a pound of red meat every day for four months. I’d love to have been in this study. Point is, urinary calcium did not change.(2)

Yet many “experts” still warn that a high-protein way of eating will cause osteoporosis. And vegetarians have grabbed on to this as a reason not to eat meat.

But not only is the meat-calcium theory a myth, it turns out the opposite is true about bone strength and vegetarianism.

It’s plant protein, not animal protein, that leeches calcium from your bones and causes lower bone mineral density.

A study focused on 572 women and 388 men from 55–92 years old living in Rancho Bernardo, California. This bar chart describes the results of their bone mineral density (BMD) measurements:

Sorry to vegetarians who think they are eating healthy but facts are facts. Note that for every 15 gram per day increase in animal protein intake, overall bone mineral density increased, especially in the hip, neck and spine.

Yet the opposite happened with vegetable proteins. The more vegetable protein, the lower the bone mineral density.(3) The study also showed that high calcium intake did not seem to protect those who ate a lot of plant protein. The women who took in the most calcium lost bone mineral density.

The simple fact is that your body can’t build bones from plants because they contain incomplete proteins.

So if you want stronger bones, your real sources of protein are the same as they have been through the entire course of human existence: animals and animal products. That means meat, eggs and fish.

Vegetarians will try to tell you that there’s plenty of protein from plant sources like brewer’s yeast or soy. No, there isn’t. Plus, soy is not a natural protein, and neither is gluten from wheat. You have to process soy and wheat to get these proteins out of them. You would otherwise never encounter them in a natural setting.

Don’t get me wrong, you can get amino acids from fruits and vegetables. The avocado, for example, has a high amino acid rating of 129. A rating over 100 means the food is a fairly good source of essential amino acids in the right proportions.

But what about some of the plants vegetarians like to tout for their protein content? Soy and flax only score a 96. Adzuki beans? Only 74. Oat bran has an amino acid rating of only 86.

And what about those “whole grains” every dietician, nutritionist and even the USDA are telling you to eat more of? Whole grain wheat flour only has an amino acid rating of 54.

Now check out the chart below – it gives you amino acid scores from various animal sources.

Animal Protein	Amino Acid Score
T-Bone Steak	154
Pork Loin	150
Lamb Cutlets	141
Free Range Elk	130
Raw Goat's Milk	139
Venison (deer)	136
Eggs	136
Whole Milk	137

Their protein quality is off the charts.

To build stronger bones from complete proteins, I recommend you stick with the true proteins your body was made to consume: animal products. (I completely agree with Dr. Sears!)

Sources:
1 Spencer, Herta, Kramer, Lois, Osis, Dace, “Do Protein and Phosphorus Cause Calcium Loss?” J. Nutr. 1988;118: 657-660
2 Spencer. H., Kramer L., Osis, D. & Morris C. “Effect of a high protein (meat) intake on calcium metabolism in man,” Am. J. Clin. Nut 1978;31: 2167-2180
3 Promislow, J.H.E., Goodman-Gruen, D., Slymen, D.J., & Barrett-Connor, E. “Protein consumption and bone mineral density in the elderly.” American Journal of Epidemiology, 2002;155(7), 636–64

Acrylamide: Is This Toxin in Your Breakfast?

DrJoe's BLOG — Tue, 31 Jan 2012 16:12:00 GMT

A bowl of whole grain cereal… a piece of a wheat toast… and a cup of coffee.

That might sound like a typical carb-rich American breakfast. And you probably already know that a high-carbohydrate diet can add pounds to your middle. But research clearly shows that these foods could also increase your risk of cancer, heart disease and Alzheimer’s.

That’s because there is known toxin – called acrylamide – which is typically formed when high-carbohydrate foods are cooked at high temperature (fried, roasted or baked). In a moment, you’ll discover just how harmful this substance can be.

And you might be surprised at just how prevalent it is. In fact, the Food and Drug Administration recently published its latest research on the acrylamide content of common foods. Here are those that topped the list:

- French Fries (made in restaurants)
- French Fries (oven baked)
- Potato Chips
- Breakfast Cereals
- Cookies
- Brewed Coffee
- Toast
- Pies and Cakes
- Crackers
- Soft Bread
- Chile con Carne
- Corn Snacks
- Popcorn
- Pretzels
- Pizza
- Burrito/Tostada
- Peanut Butter
- Breaded Chicken
- Bagels
- Soup Mix

You might be curious how coffee got on the list, since the drink itself doesn’t have any carbohydrates. The acrylamide is formed when the beans are roasted at high temperature such as the ones used in decaff.

Just how serious is acrylamide exposure?

In 2005, the UN Food and Agriculture Organization (FAO) and the World Health Organization (WHO) warned that acrylamide in foods may be of public health concern and further noted that acrylamide “may be responsible for up to one third of all cancers cause by diet”.

A Triple Threat to Your Health

Researchers believe acrylamide causes damage in three ways:

It reduces the body's production of phase 2 enzymes which detoxify toxins and disarm carcinogens. This includes glutathione, your body’s most important antioxidant and detoxifier.
Acrylamide also affects the endocrine system, altering your delicate balance of hormones. Over time this can lead to cellular mutations and dysfunction.
It acts as a genotoxic, neurotoxic and cytotoxic agent, directly damaging genes, neurons and cells.

With acrylamide’s three pronged attack, it’s no surprise that this common compound has been linked to a variety of chronic diseases.

Acrylamide Promotes Cancer, Alzheimer’s & Heart Disease

Here are some of the potential risks of acrylamide exposure:

Doubles Ovarian Cancer Risk: A study published in the journal Cancer Epidemiology found that women who ate one portion of chips per day (40 mcg acrylamide) had twice the risk of developing ovarian and endometrial cancer as women who ate less.

Promotes Neurological Damage: Studies have linked high levels of acrylamide to neurological damage in humans. According to neurotoxicologists at Albert Einstein College of Medicine in New York, acrylamide is structurally similar to acrolein, a chemical found in high levels in the brains of those with Alzheimer's and other neurodegenerative diseases.

Increases Kidney Cancer Risk 59%: The Netherlands Cohort Study which included more than 12,000 participants found that after 13 years, those with the highest levels of acrylamide in the diet experienced a 59% higher risk of renal cell carcinoma than those with the lowest. What's more, every 10 mcg increase appeared to increase the risk of kidney cancer by 10%.

Oxidizes Cholesterol, Increases Inflammation: A study published in the American Journal of Clinical Nutrition found that acrylamide caused an increase in oxidized low-density lipoprotein (LDL) cholesterol levels and the inflammatory markers linked with heart disease.

Increases Breast Cancer Risk Up to 47%: A study published in the journal Breast Cancer Research and Treatment found that women with the highest intake of acrylamide were up to 47% more likely to develop breast cancer, compared to women who consumed the least or no acrylamide.

There are numerous other studies which have shown just how dangerous this compound can be over the long term. But that doesn’t mean you need to worry.

Easy Ways to Guard Against Acrylamide

The good news is that if you’re already following a healthy, low glycemic lifestyle, you’re doing a great deal to reduce your exposure to acrylamide. Here are a few more tips and reminders:

Forgo the Fries, Pass the Pretzels, and Skip the Chips: Of course, you probably already know that these foods won’t help your waistline. The risks of acrylamide are another reason to say no to these high-carb, empty calorie foods.

Refrain from Grains: Pastries and sweet biscuits, breads, rolls and toast, as well as snack bars and other processed grain-based products contain acrylamide. If you choose to enjoy organic, sprouting grain toast, only lightly toast.

Go Light on the Java: If you follow an otherwise healthy, high anti-oxidant diet, a couple cups of coffee each day should pose little risk. But do note that acrylamide can be present, so don’t overdo it. But, if you are drinking the OrganoGold Gourmet Black Coffee with the ganoderma you will be strengthening your immune system and also actually detoxifying your body of acrylamide.

Beware of the Tap: Believe it or now, acrylamide is actually added to public water supplies as a coagulant to clarify the water. The amount in drinking water is small (just a tiny fraction of what can be found in fast food French fries). Still, it's best to drink spring water or opt for filtered tap water.

Supply the Antidote: Recent research published in the Journal of Agriculture and Food Chemistry found that several nutrients guard against the damaging effects of acrylamide— including those in tea (polyphenols), red wine (resveratrol) and garlic (diallyl trisulfide). The OrganoGold Green Tea is THE tea of choice because of the powerful herb ganoderma infused in to it.

Because of their negative effect on blood sugar and storage of body fat, you should avoid a carbohydrate-rich diet – particularly those that are baked, roasted and fried. Focus on whole, fresh, unprocessed foods and leave the other stuff on the shelf.

You’ll guard against acrylamide, and reduce your risk for chronic disease.

Selected References:

- EPA Consumer Fact Sheet on Acrylamide
- Friedman M, Levin CE. Review of methods for the reduction of dietary content and toxicity of acrylamide. J Agric Food Chem. 2008 Aug 13;56(15):6113-40. Epub 2008 Jul 15.
- P Cerutti, R Ghosh, Y Oya, and P Amstad. The role of the cellular antioxidant defense in oxidant carcinogenesis. Environ Health Perspect. 1994 December; 102(Suppl 10): 123–129.
- Wilson KM, Mucci LA, Rosner BA, Willett WC.A prospective study on dietary acrylamide intake and the risk for breast, endometrial, and ovarian cancers. Cancer Epidemiol Biomarkers Prev. 2010 Oct;19(10):2503-15. Epub 2010 Aug 6.
- Hogervorst JG, Baars BJ, Schouten LJ, Konings EJ, Goldbohm RA, van den Brandt PA.The carcinogenicity of dietary acrylamide intake: a comparative discussion of epidemiological and experimental animal research.Crit Rev Toxicol. 2010 Jul;40(6):485-512.
- Friedman M, Levin CE.Review of methods for the reduction of dietary content and toxicity of acrylamide. J Agric Food Chem. 2008 Aug 13;56(15):6113-40. Epub 2008 Jul 15.
- O. Naruszewicz et al. Chronic intake of potato chips in humans increases the production of reactive oxygen radicals by leukocytes and increases plasma C-reactive protein: a pilot study. American Journal of Clinical Nutrition, 2009; DOI: 10.3945/ajcn.2008.26647
- Ferguson LR, Philpott M.Nutrition and mutagenesis.Annu Rev Nutr. 2008;28:313-29.
Xie Q, Liu Y, Sun H, Liu Y, Ding X, Fu D, Liu K, Du X, Jia G. Inhibition of acrylamide toxicity in mice by three dietary constituents.J Agric Food Chem. 2008 Aug 13;56(15):6054-60. Epub 2008 Jul 15.
- Pedersen GS, Hogervorst JG, Schouten LJ, Konings EJ, Goldbohm RA, van den Brandt PA. Dietary acrylamide intake and estrogen and progesterone receptor-defined postmenopausal breast cancer risk.reast Cancer Res Treat. 2010 Jul;122(1):199-210. Epub 2009 Dec 1.
- Burley VJ, Greenwood DC, Hepworth SJ, Fraser LK, de Kok TM, van Breda SG, Kyrtopoulos SA, Botsivali M, Kleinjans J, McKinney PA, Cade JE. Dietary acrylamide intake and risk of breast cancer in the UK women's cohort.Br J Cancer. 2010 Nov 23;103(11):1749-54. Epub 2010 Oct 19.

Will The Real Carb Culprit Please Stand Up?

DrJoe's BLOG — Fri, 27 Jan 2012 16:12:00 GMT

Do carbohydrates really make us fat?

Not all carbs are created equal when it comes to how our bodies are able to process them, say boomer generation health experts and authors Dian Griesel, Ph.D. and Tom Griesel of the new book, TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust (April 2011, BSH).

Carbohydrates, whether complex or simple are all converted to blood sugar. The greater the amount consumed the higher blood sugar will be raised. Refined carbohydrates like sugar or white bread are converted and absorbed quickly. Complex carbohydrates like grains are converted more slowly but still elevate blood sugar to high levels.

According to the Griesels, the problem is this:
“It really doesn't take much concentrated carbohydrate to elevate blood sugar high enough to trigger an insulin release and due to the very low moisture content, refined carbohydrate products and grains are concentrated sugar sources. Smaller quantities than most people imagine are the culprit. When sugar is consumed along with fat, which is a common refined food combo, the sugar is released more slowly, but consequently, insulin release also remains elevated over an extended period of time which stresses cell receptors and eventually leads to insulin resistance.” The Griesels point out that sugar/fat combinations are not found in any natural food source and our bodies are not adapted to handle them.

Excess blood sugar (anything above and beyond immediate bodily requirements) is converted to either glycogen or body fat. The problem? “A constant supply of carbohydrates at every meal, keeps glycogen storage levels full so excess glucose is converted to body fat for a future use that likely never comes,” say the Griesels.

Grains and grain products lack significantly in nutrients when compared to fruits, vegetables, nuts, seeds, eggs or animal protein so other than supplying calories, they are not an optimal food choice. Until the advent of agriculture and grain cultivation, eating concentrated carbohydrates was rare, with the exception of possibly honey, which was largely used medicinally. Our bodies are not adapted to their constant sugar loads and the consequences are reflected in the rise of obesity, diabetes, heart disease and other significant illnesses.

The conclusion? Fruits and vegetables are moisture rich foods containing vitamins, minerals, fiber and other yet to be discovered nutrients that are perfectly compatible with our nutrient and metabolic needs. They are not the same and cannot be placed in the same category as grains or man-made grain based or other carbohydrate concoctions.

Do Milk and Sugar Cause Acne?

DrJoe's BLOG — Tue, 24 Jan 2012 16:12:00 GMT

IT’S CONFIRMED. DAIRY PRODUCTS AND SUGAR CAUSE ACNE.

As our sugar and dairy consumption has increased over the last 100 years so has the number of people with acne. We now have over 17 million acne sufferers, costing our health care system $1 billion a year. Eighty to ninety percent of teenagers suffer acne to varying degrees. The pimply millions rely on infomercial products hawked by celebrities or over-the-counter lotions, cleansers, and topical remedies. Recent research suggests that it’s not what we slather on our skin that matters most but what we put in our mouth.

Many have suggested a diet-acne link, but until recently it has not been proven in large clinical studies. Instead dermatologists prescribe long-term antibiotics and Accutane, both of which may cause long-term harmful effects. In 2009, a systematic review of 21 observational studies and six clinical trials found clear links. Two large controlled trials found that cow’s milk increased both the number of people who got acne and its severity. Other large randomized prospective controlled trials (the gold standard of medical research) found that people who had higher sugar intake and a high glycemic load diet (more bread, rice, cereal, pasta, sugar, and flour products of all kinds) had significantly more acne. The good news is that chocolate (dark chocolate that is) didn’t seem to cause acne.

The dietary pimple producing culprits—diary and sugar (in all its blood sugar raising forms)—both cause spikes in certain pimple producing hormones. Dairy boosts male sex hormones (various forms of testosterone or androgens) and increases insulin levels just as foods that quickly raise blood sugar (sugar and starchy carbs) spike insulin.

Androgens and insulin both stimulate your skin to make those nasty, embarrassing pimples. One patient recently told me he would give a million dollars for a pill to cure acne. He doesn’t need to. It seems that for many the cure to acne is at the end of their fork, not in a prescription pad.

While pimples are not as simple as too much milk or sugar in your diet, both have a significant impact. Nutritional deficiencies as well as excesses can worsen acne. Correcting common deficiencies including low levels of healthy omega-3 anti-inflammatory fats, low levels of antioxidants such as vitamin E, zinc, and vitamin A, and including an important anti-inflammatory omega-6 fat called evening primrose oil all may be helpful in preventing and treating unwanted pimples. I will explain how you can correct and incorporate all of these nutritional elements of your diet and outlines some supplements that will help you fight acne in a moment.

But first it is worth taking a deeper look at milk and sugar.

It appears that anabolic or sex hormones in milk contribute to acne …

Stay Away from Dairy and Avoid Acne

One scientist referred to milk as a “complex aqueous, suspended fat, liposomal, suspended protein emulsion”. What we do know is that milk is designed to grow things—namely, babies—and in the case of cow’s milk, calves. It is naturally full of what we call anabolic hormones (the same ones that body builders and A Rod use to grow big muscles, and which cause bad acne). These are mostly androgens (like testosterone) and growth hormones including insulin like growth factor 1 (IGF-1). There is no such thing as hormone-free milk.

Here’s a short list of the 60-some hormones in your average glass of milk—even the organic, raw, and bovine growth hormone free milk:

20α-dihydropregnenolone
progesterone (from pregnenolone)
5α-pregnanedione
5α-pregnan-3β-ol-20-one, 20α- and 20β-dihydroprogesterone (from progesterone)
5α-androstene-3β17β-diol
5α-androstanedione
5α-androstan-3β-ol-17-one
androstenedione
testosterone
dehydroepiandrosterone sulphate acyl ester
insulin like growth factors 1 and 2 (IGF-1 and IGF-2)
insulin

This is what our government suggests we drink in high doses—at least 3 glasses a day for me, a healthy adult male, according to the mypyramid.gov website. Those guidelines have been strongly criticized by many including leading nutrition scientists from Harvard such as Walter Willett and David Ludwig.

The famous Nurse’s Health Study examining health habits of 47,000 nurses found that those who drank more milk as teenagers had much higher rates of severe acne than those who had little or no milk as teenagers. If you think it is the fat in milk, think again. It was actually the skim milk that had the strongest risk for acne. In other studies of over 10,000 boysand girlsfrom 9 to 15 years old, there was a direct link between the amount of milk consumed and the severity of acne.

It appears that it is not just the anabolic or sex hormones in milk that causes problem but milk’s ability to stimulate insulin production. It actually may be the lactose or milk sugar in milk that acts more like a soft drink than an egg. Drinking a glass of milk can spike insulin levels 300 percent. Not only does that cause pimples, but it also may contribute to prediabetes. This is true despite studies funded by the dairy council showing that milk helps with weight loss. The question is compared to WHAT diet—a diet of bagels and Coke, or a healthy phytonutrient, antioxidant-rich, plant-based diet with lean animal protein?

Stay Away from Sugar, Refined Carbs, and Pimples

If a glass of milk causes pimples, that may drive you back to your Pepsi. But not so fast. Recent studies also show that sugar and refined carbs (a high-glycemic diet) cause acne. More importantly, taking kids off sugar and putting them on a healthy, whole foods, low-glycemic load diet resulted in significant improvements in acne compared to a control group eating a regular, high-sugar American diet. In addition to less pimples, the participants lost weight, became more sensitive to the effects of insulin (resulting in less pimple-producing insulin circulating around the blood). They also had less of the sex hormones floating around their blood that drive pimples. We know that women who have too much sugar and insulin resistance get acne, hair growth on their face, hair loss on the head, and infertility. This is caused by high levels of circulating male hormones and is called polycystic ovarian syndrome but is a nutritional, not gynecologic disease.

But the dietary influences don’t stop there. It is not just sugar, but the bad fats we eat that may also contribute to acne.

Get an Oil Change

Our typical Western diet is full of inflammatory fats—saturated fats, trans fats, too many omega-6, inflammatory, processed vegetable oils like soy and corn oils. These increase IGF-1 and stimulate pimple follicles. Inflammation has been linked to acne, and anti-inflammatory omega-3 fats (from fish oil) may help improve acne and help with many skin disorders.

Balance the Hormones that Cause Skin Problems

The link is clear—hormonal imbalances caused by our diet trigger acne. Our diet influences sex hormones like testosterone, IGF-1, and insulin, which promote acne. The biggest factors affecting your hormones is the glycemic load of your diet (which is determined by how quickly the food you eat increases your blood sugar and insulin levels), and the amount of dairy products you eat. The good news is that eating a healthy diet and taking a few supplements can balance those hormones. Exercise also helps improve insulin function.

How To Prevent and Treat Acne

Eight simple steps will help most overcome their acne problems.

Stay away from milk. It is nature’s perfect food—but only if you are a calf.
Eat a low glycemic load, low sugar diet. Sugar, liquid calories, and flour products all drive up insulin and cause pimples.
Eat more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get your 5–9 servings of colorful fruits and vegetables every day.
Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats (evening primrose oil). You will need supplements to get adequate amounts (more on that in a moment).
Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea, nuts, dark purple and red foods such as berries, green foods like dark green leafy vegetables, and omega 3-eggs.
Take acne-fighting supplements. Some supplements are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference. Here are the supplements I recommend:
- Evening primrose oil: Take 1,000 to 1,500mg twice a day.
- Zinc citrate: Take 30 mg a day.
- Vitamin A: Take 25,000 IU a day. Only do this for three months. Do not do this if you are pregnant.
- Vitamin E (mixed tocopherols, not alpha tocopherol): Take 400 IU a day.
Try probiotics. Probiotics also help reduce inflammation in the gut that may be linked to acne. Taking probiotics (lactobacillus, etc.) can improve acne.
Avoid foods you are sensitive to. Delayed food allergies are among the most common causes of acne—foods like gluten, dairy, yeast, and eggs are common culprits and can be a problem if you have a leaky gut.

Following these simple tips will help you eliminate acne and have that glowing skin you have always dreamed of. And it’s much cheaper (and safer) than expensive medications and dermatologist visits. Improve your diet and take acne-fighting supplements and you will watch your pimples disappear.

Self Confidence

DrJoe's BLOG — Fri, 20 Jan 2012 16:12:00 GMT

Self-confidence isn’t something you were born with. It’s something you develop. A lot of us were cultivated like weeds as children. We played inferior roles to the adults around us, who frequently reminded us of our faults and shortcomings more than our successes and abilities.

If you had that type of childhood, you face a special challenge in building up your self-confidence as an adult. Here are some basic points to remember about yourself:

1. Realize that the most important opinion about you is the one that you hold. Ultimately, nobody else is responsible for your life but you. Nobody else is accountable for your actions but you. Therefore, nobody’s opinion about you is more important than yours.

2. Recognize that the most important conversations are the ones you have with yourself. Whether or not you are aware of it, you have a running conversation with yourself from the time you get up to the time you go to sleep. Your thoughts and ideas are “you talking to you.” Have daily conversations with yourself that are supportive and reinforcing. We know the value of talking to people who praise us, reward us, recognize us, are happy to see us, and let us know they genuinely enjoy talking with us. Talk to yourself with those same qualities—silently as well as audibly.

3. Develop a strong system of internal values. Weigh what you hold to be true, good and lasting. Write down some of your values for periodic review. Read material that reinforces what you hold to be significant in life. Know what you believe and why you believe it. At times, have discussions—even debates—with yourself. Draw conclusions about life. Think about deeper issues. Your values will greatly affect how you relate to others. The stronger your values are, the greater the impact. If you are lacking in internal values, you will tend to draw from and even use other people to try to mimic their behaviors, if only superficially. Instead, seek to become a model, one who can help and give strength to others.

4. Don’t reinforce your failures. Failure is a detour, not a dead-end street. Failure is a temporary setback, not a residence. Failure is a learning experience, not a person. Like success, failure is a growth process, not a status. Don’t wallow in your mistakes. Correct them and move forward.

5. Don’t demand perfection of yourself. An A is usually awarded to the person who scores 90 percent or better, and sometimes the score doesn’t need to be that high. Professional basketball players only make half their shots. Professional quarterback complete only half their passes, and professional baseball players reach first base less than 40 percent of the time, and that includes walks. And we all know what our averages are in picking stocks to invest in that are always going up. That would be never! Give your best effort every day and keep ratcheting forward. Perfection is not only totally unrealistic to expect and virtually impossible to achieve, but it greatly deters your ability to move forward. The person who is constantly looking over his or her shoulder at what might have been done better, can’t possibly be focused on the future. Drive with your eyes ahead; don’t drive by concentrating on the rearview mirror.

6. Give each job or task your best effort. Countless individuals say, when confronted with a chore, “I’m too good to be doing this.” They have contempt for their current situation and position, and get discouraged easily. Success is an accumulation of what you do in the minutes of each day. No task is too unworthy to do well. There are no small parts, only small actors.

7. View the big picture of life. Step back from the landscape of your life today and take a long walk, ride a bike, or just sit silently, observing the wonder and abundance of God’s creation in nature. You are a part of a much bigger whole. Listen to the subtle rhythms of your environment. Recognize that you have rhythms and cycles of change in your life. Relax and open up to the vast creative and interrelated world around you.

To develop confidence, you must see yourself ultimately as a unique part of God's creation. You must recognize—with pleasure—that nobody else is just like you. No one else has exactly your temperament, history or experiences. No one else has your footprints, your fingerprints, your voice print or your genetic code. No one else has precisely your set of talents, capabilities and skills. You are one of a kind. The value is there. It just needs to be dusted off and polished.