In This Issue: Two Hidden Enemies In Your Fight Against Fat Natural Weapons in the War Against Pollen Allergies A Fishy Diet is Recommended Children Face Adult Illness Due to Poor Diet Is There a Risk-Free Way to Fight Joint Discomfort? Do Insulin Resistance and Free Radicals Share a Common Link? Eggs Are OK Cholesterol Numbers, Blood Pressure, and Now Vit D Taste of Spring: Healthy Recipes _____________________________________ Two Hidden Enemies In Your Fight Against Fat It’s a well-known fact that losing weight only gets more difficult with age. And if it seems like your body is conspiring against you in your fight against fat, that’s because it probably is. On the surface, weight loss might seem like a simple case of eating less and exercising more. But the truth is that there are a number of hidden factors that could be sabotaging your efforts to stay lean, no matter what your habits are. The hormone leptin, for example, originates in your fat cells, with blood serum levels increasing in direct proportion to the amount of adipose (fat) tissue in your body. As your fat cells become enlarged with obesity, they produce more leptin, which is responsible for curbing your food intake, increasing thermogenesis (calorie-burning heat production) and boosting your metabolic rate. It also has strong insulin-mimicking actions, with studies revealing that it’s able to increase glucose uptake, normalize blood sugar levels and regulate appetite by way of the hypothalamus. Given the evidence, increasing your leptin levels might sound like one possible solution in your struggle to lose weight. Research shows, however, that it isn’t that simple: In most overweight people, leptin levels actually tend to be too high – indicating that over time, you can become leptin-resistant, as your body becomes less and less able to “respond” to this critical hormone’s signals. Ultimately, an effective weight loss strategy wouldn’t require you to boost leptin levels at all. On the contrary, you’ll want to balance them by increasing your body’s leptin sensitivity – and one way to do that is with a combination of modified cellulose and cetylated fatty acids (also known as LeptinX). In an 8-week clinical trial of 22 women on identical diet and exercise plans, daily supplementation with these natural compounds resulted in significantly greater decreases in both body weight and body fat percentage when compared with placebo – not to mention dramatic reductions in both leptin and insulin levels. Meanwhile, levels of adiponectin – a hormone that plays a key role in fighting inflammation, increasing insulin sensitivity and fat burning – increased as well. Of course, leptin levels aren’t your only worry in the weight loss game. Emerging research shows that the location of the fat you’re fighting counts too – and you need to be especially wary of deadly visceral fat. Unlike subcutaneous fat, which sits just below your skin’s surface, visceral fat collects deep within your abdomen, where it encases your internal organs and releases a number of inflammatory chemicals. Unfortunately, your body fat redistributes into larger visceral deposits as you age. The result? Both a wider waistline and greater risk of the metabolic syndrome, type 2 diabetes and heart disease. Luckily, however, you can tip the scales back in your favor with the help of a natural flavonoid called glabridin. A recent clinical trial in overweight subjects showed that supplementation with glabridin lowers both body weight and BMI in a dose-dependent manner, with high doses (900 mg daily) delivering the most dramatic results – including significantly lowering visceral fat, LDL cholesterol and total cholesterol levels after just eight weeks. You’ll find glabridin as the powerful sole ingredient of the belly-fat-fighting formula Glabrinex, available now through Vitamin Research Products. By combining Glabrinex with LeptinX, you can balance leptin levels while fighting visceral fat, thus taking control of two of the factors that could be sabotaging your weight loss efforts. References: 1. Halaas JL, Gajiwala KS, Maffei M, Cohen SL, Chait BT, Rabinowitz D, Lallone RL., Burley SK, Friedman JM. Weight-reducing effects of the plasma protein encoded by the obese gene. Science. 1995 July 28;269(5223):543-546. 2. Stehling O, Doring H, Ertl J, Preibisch G, Schmidt I. Am. J. Leptin reduces juvenile fat stores by altering the circadian cycle of energy expenditure. Physiol. 1996 December; 271(6 Pt 2):R1770-R1774. 3. Levin N, Nelson C, Gurney A, Vandlen R, de Sauvage, F. Decreased food intake does not completely account for adiposity reduction after ob protein infusion. Proc. Natl. Acad. Sci. U.S.A. 1996 February 20;93(4):1726-1730. 4. Kamohara S, Burcelin R, Halaas JL, Friedman JM, Charron MJ. Acute stimulation of glucose metabolism in mice by leptin treatment. Nature. 1997 September 25;389(6649): 374-377. 5. Yaspelkis BB, 3rd, Ansari L, Ramey EL, Holland GJ, Loy SF. Chronic leptin administration increases insulin-stimulated skeletal muscle glucose uptake and transport. Metabolism. 1999 May;48(5):671-676. 6. Chinookoswong N, Wang JL, Shi ZQ. Leptin restores euglycemia and normalizes glucose turnover in insulin-deficient diabetes in the rat. Diabetes. 1999 July;48;1487-1492. 7. Kalra SP, Kalra PS. Neuropeptide Y: a physiological orexigen modulated by the feedback action of ghrelin and leptin. Endocrine. 2003;22(1):49-56. 8. Fragala MS, Kraemer WJ, Volek JS, Maresh CM, Puglisi MJ, Vingren JL, JY Ho,. Hatfield DL, Spiering BA, Forsythe CE, et. al. Influences of a dietary supplement in combination with an exercise and diet regimen on adipocytokines and adiposity in women who are overweight. Eur J Appl Physiol (2009) 105:665-672. 9. Arsenault BJ, Cartier A, Cóté M, Lemieux I, Tremblay A, Bouchard C, Pérusse L, Després JP. Body composition, cardiorespiratory fitness, and low-grade inflammation in middle-aged men and women. Am J Cardiol. 2009 Jul 15;104(2):240-6. 10. Sepe A, Tchkonia T, Thomou T, Zamboni M, Kirkland JL. Aging and Regional Differences in Fat Cell Progenitors – A Mini-Review. Gerontology. 2010 Jan 29. Published Online Ahead of Print. 11. Scaglione R, Di Chiara T, Cariello T, Licata G. Visceral obesity and metabolic syndrome: two faces of the same medal? Intern Emerg Med. 2009 Dec 9. Published Online Ahead of Print. 12. Tominaga Y, Nakagawa K, Mae T, et al. Licorice flavonoid oil reduces total body fat and visceral fat in overweight subjects: a randomized, double-blind, placebo-controlled study. Obes Res Clin Pract. 2009;3:169-178. Back to top ____________________________________________ Natural Weapons in the War Against Pollen Allergies As the media has reported and many of you are already experiencing firsthand, it’s shaping up to be the most severe allergy season we’ve had in years. With the allergy season already in full swing in some parts of the country and fast approaching in others, it’s a long and bumpy road ahead for the millions of Americans who are allergic to pollens – a long road filled with headaches, runny noses, itchy eyes and scratchy throats. But luckily, you don’t have to sign up for expensive allergy treatments or lock yourself indoors to make it through this season breathing easy… because this is one common problem with a number of all-natural solutions. A successful attack on allergy symptoms has three essential requirements: low levels of allergy-producing histamine in your body, strong mucous membranes and tightly controlled inflammatory responses. And that’s why a daily dose of the flavonoid quercetin is one of your best allies in this seasonal fight. Effective blood levels of this powerful natural compound can inhibit allergen-stimulated histamine bursts from your body’s mast cells and basophils (both of which trigger the chemical cascade that’s responsible for the most common allergy symptoms) – a benefit that’s been supported in preliminary trials of patients with allergic rhinitis.1-5 Quercetin is also a potent anti-inflammatory, able to block both the production and activity of chemical inflammatory mediators, including leukotrienes and prostaglandins. Supplementing with the enzyme bromelain has similar advantages: Research shows that, when taken on an empty stomach, up to 40 percent of this natural compound will absorb into your bloodstream intact – where it stimulates anti-inflammatory prostaglandins and blocks pro-inflammatory prostaglandins at once. Combining both bromelain and quercetin with a dose of vitamin C (as in the formula QuerCelain, available from VRP) ensures that you’ll get even more natural protection. Research shows that low plasma levels of this vitamin correspond to higher overall histamine levels – but that daily vitamin C supplementation can lower blood histamine measurements by as much as 38 percent within just one week. Strong mucous membranes play an equally pivotal role in allergy relief, as they are less susceptible to irritation and better able to block allergenic pathogens. The fermented yeast culture EpiCor can make sure your defenses stay strong, by modulating your body’s immune responses and enhancing your body’s production of secretory IgA (sIgA) – the critical antibody that coats your exposed mucous membranes. In fact, one trial conducted during the period of highest recorded total pollen counts showed that 500 mg of EpiCor daily significantly decreased the severity of allergic rhinitis symptoms. There was also a significant decrease in nasal congestion and rhinorrhea (runny nose) and a slight improvement in discharge from the eyes. In addition, the group receiving EpiCor reported 12.5 fewer days with nasal congestion compared to the placebo group.10 Published research has also supported this natural compound’s clinically proven role in immune system support – distinguishing EpiCor as a crucial daily supplement, whatever the season.11 And the EpiCor available from VRP is 100 percent pure – no fillers or flow agents. References: 1. Pearce, F, et al Mucosal mast cells III. Effect of quercetin and other flavonoids on antigen-induced histamine secretion from rat intestinal mast cells. J Allergy Clin Immunol. 73 (1984): 819-23. 2. Middleton, E. et al Quercetin: an inhibitor of antigen-induced human basophil histamine release. J Immunol. 127 (1981): 546-50. 3. Foreman J. Mast cells and the actions of flavonoids. J Allergy Clin Immunol. 1984;73: 769-73. 4. Middleton E, et. al. The effects of plant flavonoids on mammalian cells: implications for inflammation, heart disease and cancer. Pharmacol Rev. 2000;52: 673-751. 5. Otsuka H, Inaba M, Fujikura T, Kunitomo M. Histochemical and functional characteristics of metachromatic cells in the nasal epithelium in allergic rhinitis: studies of nasal scrapings and their dispersed cells. J Allergy Clin Immunol. 1995;96:528-36. 6. Anon. Quercetin. Alt Med Rev. 1998;3:140-3. 7. Taussig S. The mechanism of the physiological action of bromelain. Med Hypoth. 1980; 99-104. 8. Kelly G. Bromelain: A literature review and discussion of its therapeutic applications. Alt Med Rev. 1996;243-57. 9. Johnston C, et al. Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. J Am Coll Nutr. 1992; II:172-76. 10. Moyad MA, Robinson LE, Kittelsrud JM, Reeves SG, Weaver SE, Guzman AI, Bubak ME. Immunogenic yeast-based fermentation product reduces allergic rhinitis-induced nasal congestion: a randomized, double-blind, placebo-controlled trial. Adv Ther. 2009;26(8):795-804. 11. Moyad MA, Robinson LE, Zawada ET, Jr, Kittelsrud JM, Chen DG, Reeves SG, Weaver SE. Effects of a Modified Yeast Supplement on Cold/Flu Symptoms. Urologic Nursing. February 2008;28(1): 50-55. Back to top __________________________________________ A Fishy Diet is Recommended Eat more of something? That’s good news. Nutrition advice usually begins with a long list of high-fat foods you should be eating less of, such as bacon cheeseburgers and fried chicken. But that’s not the case with healthful fats such as the omega-3 fatty acids found in fish and some plant foods such as flax seed, canola oil and walnuts. Research links consumption of omega-3s with an impressive 36 percent reduction in risk from dying of heart disease as well as other health benefits, including lowered blood pressure, enhanced immune function and improved arthritis symptoms. The versatile disease-fighting power of omega-3s is connected to their anti-inflammatory affect on the body. The three major kinds of omega-3 fatty acids are known by their chemical abbreviations: DHA, EPA and ALA. DHA and EPA, found in fish, are most closely associated with health benefits. ALA is the form predominantly found in plant sources. So how much do you need each day and how does that translate to a serving of fish on your dish? Dr. Eric Rimm of the Harvard School of Public Health says medical consensus advises we consume 250 milligrams a day on average. Consuming one to two 3-ounce servings a week of fish, particularly fish that’s rich in omega-3 fatty acids such as salmon, should be the goal for most folks. Fatty fish, such as salmon, herring, anchovies and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but most seafood contains small amounts. Although freshwater fish generally have less omega-3, trout can be a respectable source. What about concerns related to mercury contamination or other toxins in fish? Rimm said the risk is generally outweighed by impressive health benefits. Still, the Food and Drug Administration and the Environmental Protection Agency recommend that women who are pregnant or trying to become pregnant, nursing mothers and children younger than 12 need to limit the amount they eat to no more than 12 ounces of fish or 6 ounces of canned tuna a week and no amount of fish that’s typically high in mercury, such as shark, swordfish, king mackerel and tilefish. These Omega-3 capsules are purified and contain no contamination so you don’t have to worry about taking them every day: Omega-3 Capsules Omega-3s in fish Per 3-ounce serving: Scallops 310 mg Shrimp 267 mg Salmon 2,250 mg Tuna (albacore) 733 mg Halibut 380 mg Mahi-mahi 130 mg Swordfish 668 mg Trout 700 mg Anchovies 1,800 mg Source: Mozaffarian and Rimm, JAMA 2006 Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healhy and Being Fabulous!” E-mail her at carolyn@carolynoneil.com. Back to top ____________________________________________ Children Face Adult Illness Due to Poor Diet A 10-year-old boy on medication for high blood pressure. An 8-year-old treated for high cholesterol. A 7-year-old girl diagnosed with Type 2 diabetes. Southern Arizona children are suffering from adult afflictions – and doctors blame it on a troubling surge in childhood obesity. In Arizona, 31 percent of children between 10 and 17 are overweight or obese, experts say. Lifestyle, diet and genetics play a role, but the biggest common denominator among them is socioeconomic. “It’s an amazingly paradoxical problem,” says Dr. Tracey Kurtzman, an assistant professor of clinical pediatrics at the University of Arizona’s College of Medicine. “If you think about poor people in the rest of the world, they are emaciated and skinny and impoverished and malnourished. Here, our poor population is malnourished with too much.” Cheap food is often unhealthy. There’s no Arizona law mandating physical education in schools. High-crime neighborhoods mean running and playing outdoors is discouraged. Gym memberships or club sports are not feasible for families challenged to provide basic necessities. “It’s costly to eat a healthy diet,” says Tucson writer Reva Mariah S. Gover-Shield Chief, 41, who prioritizes her budget to eat healthy now that she’s dealing with myriad health problems linked to being overweight since age 5. “Oyster mushrooms are expensive! “I think the real weight problem we’ve got going on right now,” she says, “is called poverty.” Small budgets, big barriers Arizona in general has been behind the rest of the nation in its prevalence of obese and overweight residents, but over the past decade the problem here increased at a faster rate than in most other states, says Scott Going, a professor in the UA’s Department of Nutritional Sciences who has researched childhood obesity for more than 20 years. Contributing factors include population growth among Hispanics, an at-risk group. And there’s an overrepresentation of minorities among lower-income residents. Also, Arizona is a transient state, and people are moving here from parts of the country with high obesity rates, he says. With an estimated 20 percent of U.S. children living in poverty, the health risks are immense. “Poor people can’t afford to buy good fruits, vegetables, good cuts of beef. Basically they eat whatever they get their hands on,” says former U.S. Surgeon General Dr. Richard Carmona, who is president of the nonprofit Canyon Ranch Institute in Tucson. “Identify an at-risk population with high unemployment and a high number of people who are uninsured. Then look at where they get their food,” he says, noting a lack of grocery stores within walking distance coupled with a lack of transportation. One of the biggest problems for leaders of the FitKids program at Tucson Medical Center is attendance. More than 30 students are invited to participate in each session of FitKids, an hourlong weekly exercise-and-nutrition class for physician-referred at-risk kids. About a dozen show up and maybe two finish the program, says Mary Lou Fragomeni, who manages outpatient therapies at TMC. “I never think it’s because families don’t want to participate,” she says. “There are single parents who work and they can’t commit. For those who do, there are transportation issues. But we do still believe the community need is there … so if we help two children, then we help two children. And that is important.” The program was recently reduced to once a week from twice because parents were having trouble getting their children there. “How about the mother who says, “I work eight hours, I come home and then clean, cook, etc. … How do I make time for my kids to exercise?’ ” says local internist Dr. Armando Gonzalez, who recently added weight-loss programs at his west-side Mesa Verde clinic. “The father says, ‘I get up at 5 a.m., go to work, then I have a part-time job and don’t get back home until 9 or 10 p.m. What do you want me to do?’ ” Just three public schools in Pima County have daily physical education. Some charter schools don’t offer it at all. Young kids, grown-up illness Doctors at Southern Arizona’s only pediatric-surgery group will start offering lap-band surgery to adolescents once it’s approved by the U.S. Food and Drug Administration. Teens must be morbidly obese and have accompanying conditions such as arthritis, high blood pressure or diabetes to qualify. “Morbidly obese” typically refers to a body mass index of 40 or more, which for many teens would mean 100 pounds or more over their ideal weight. Dr. Ann O’Connor of Arizona Pediatric Surgery Ltd., in conjunction with Tucson Medical Center, expects to perform at least 10 of the surgeries per month. “We’re seeing children with medical problems at age 15 that are like those of a 40-year-old,” O’Connor says. “They have gallbladder problems, severe reflux and a fair number with diabetes. “The hope is that with the lap-band surgery you have a benefit of prevention. It’s much harder to treat diabetes over your lifetime than it is to prevent it.” University Medical Center researcher and podiatric surgeon Dr. David G. Armstrong directs the Southern Arizona Limb Salvage Alliance and routinely sees diabetic patients with amputated feet and legs, vision and cardiovascular problems. He sees patients in their 30s who have suffered strokes. “The most insulin-resistant sort of tissue you have is fat,” he says. “It increases whole body inflammation. There’s so much that’s bad about it.” Diabetics are more susceptible to vascular problems and aggressive methicillin-resistant staphylococcal infections, Armstrong says. “It used to be the average age of our patients was mid-50s. Now it has skewed 10 years younger,” says Armstrong. “It’s like a demographic tsunami.” Broaching the subject with young children can be delicate. “A lot of times they are embarrassed and teased,” pediatrician Kurtzman, says. “The hardest thing to recognize is that it’s not about what you look like. I always tell these kids: “You are a beautiful person. You don’t have an ugly body, but it’s not as healthy as it could be.’ ” A question of taste and time Parents who rely on dollar-menu items at fast-food restaurants to nourish children usually have a hard time changing eating habits later. “The problem with children is if they get an idea, a taste of food being high in fat, high in salt, high in sugar, then that becomes what is expected and the norm,” says registered dietitian Nancy Rogers, coordinator of the Worksite Wellness Program at UA Life & Work Connections. “If you get used to a salty flavor, you tend to want more salt.” Rogers says reducing salt and sugar from a child’s diet can be difficult, requiring a retraining of one’s taste buds and adjusting to feeling satisfied with the flavor. “The farther it’s gone from the farm to our mouths,” says Kurtzman, “the less healthy it’s going to be.” But with its low cost and long shelf life, processed food may be the only choice for many families. A bag of white rice or pasta can produce several quick and filling meals for a fraction of the cost of a recommended meal of lean protein with fresh vegetables. “Most of the time, because they have two jobs, there’s no time for cooking, so they do what is easier,” Dr. Gonzalez says. ” They go to Kentucky Fried Chicken, Burger King and McDonald’s. Everything is greasy.” Big Ramifications As surgeon general, Carmona declared the current generation of children could be the first to live shorter lives than their parents because of the obesity epidemic. He stands by that comment. “Seventy-five cents of every health-care dollar spent in the U.S. is for chronic diseases, and most of those are being driven by obesity,” Carmona says. “Young men and women are failing to be retained on active duty in the military because of obesity. “In 10 to 15 years who will be our soldiers, sailors, airmen?” the doctor wonders. “Who will take jobs as police officers, in fire departments, as emergency medical technicians?” A recent study published by the New England Journal of Medicine found that the heaviest children were more than twice as likely as the thinnest to die before age 55. Carmona speaks with urgency about addressing the problem, while warning that inaction carries a “huge cost to society.” “The number of obese and overweight children right now is not acceptable and it’s a future national security issue,” Carmona says. “I can’t think of any other topic in contemporary health that is more important.” – To see more of The Arizona Daily Star, or to subscribe to the newspaper, go to http://www.azstarnet.com. Copyright 2010, The Arizona Daily Star, Tucson Back to top ___________________________________________ Is There a Risk-Free Way to Fight Joint Discomfort? If you’re one of the 46.9 million Americans struggling with joint discomfort due to arthritis, you know that mainstream solutions for pain relief might work but they also come with a hefty load of potentially serious risks. So if you’re wondering whether there are any natural ways to deal with your pain without risking your life in the process you’re not alone. The good news, however, is that there are several safe and effective nutrients available that will help reduce discomfort and improve mobility. DL-phenylalanine is both an amino acid precursor of L-tyrosine, plus the D-form inhibits the breakdown of enkephalins, which are key neurotransmitters in the endogenous analgesia system (EAS) – your body’s internal pain-blocking center. Given this unique ability, it’s no surprise that clinical research on chronic pain patients shows that positive response rates double with DL-phenylalanine supplementation. Cooling inflammation is another key aspect – and for that, you won’t find a stronger natural ally than turmeric (Curcuma longa). This antioxidant powerhouse inhibits key inflammatory enzymes – including cyclooxygenase (COX), lipoxygenase (LOX) and the inducible nitric oxide synthetase (iNOS) – on the molecular level. Animal studies have shown that turmeric can inhibit joint inflammation and the erosion of bone in models of rheumatoid arthritis – while preliminary research also reveals that it may offer crucial protection against other inflammation-related disorders, including psoriasis, high cholesterol, and inflammatory bowel disease. Boswellia serrata is another effective anti-inflammatory and analgesic herb, with a long history of use in Ayurvedic medicine. Like turmeric, clinical trials show that its applications are wide-ranging, from gastrointestinal support to lung and joint health.6 In fact, one placebo-controlled study showed that patients with osteoarthritis of the knee all reported significant improvements in pain, swelling, flexibility and walking distance after just eight weeks of Boswellia supplementation. Finally, there’s nattokinase – a proteolytic enzyme derived from the Japanese superfood natto.8 Not only can enzyme therapy with nattokinase inhibit the inflammatory cascade and speed up healing time, this enzyme also has a direct influence on key receptors linked to chronic pain.9 What’s more, nattokinase demonstrates potent fibrinolytic activity, too. Animal studies show that it can prevent and reverse damage (including clot formation and blood vessel wall thickening) resulting from inflammation and injury within the cardiovascular system. The bottom line: When it comes to natural, risk-free relief, you have several powerful options to choose from. And you can find them all in a single formula called Back in Action -available now through Vitamin Research Products. References: 1. Walsh NE, Ramamurthy S, Schoenfeld L, et al. Analgesic effectiveness of D-phenylalanine in chronic pain patients. Arch Phys Med Rehabil. 1986 Jul;67(7):436-439. 2. Menon VP, Sudheer AR. Antioxidant and anti-inflammatory properties of curcumin. Adv Exp Med Biol. 2007;595:105-125. 3. Rao CV. Regulation of COX and LOX by curcumin. Adv Exp Med Biol. 2007;595:213-26. 4. Funk JL, Frye JB, Oyarzo JN, et al. Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis. Arthritis Rheum. 2006 Nov;54(11):3452-3464. 5. Hsu CH, Cheng AL. Clinical studies with curcumin. Adv Exp Med Biol. 2007;595:471-480. 6. Ammon HP. Boswellic acids (components of frankincense) as the active principle in treatment of chronic inflammatory diseases [in German]. Wien Med Woc 7. Kimmatkar N, Thawani V, Hingorani L, et al. Efficacy and tolerability of Boswellia serrata extract in treatment of osteoarthritis of knee–a randomized double blind placebo controlled trial. Phytomedicine. 2003 Jan;10(1):3-7. 8. Sumi H, Hamada H, Tsushima H, et al. A novel fibrinolytic enzyme (nattokinase) in the vegetable cheese natto; a typical and popular soybean food in the Japanese diet. Experientia. 1987;43:1110-1111. 56-67. 9. Klein G, Kullich W. Reducing pain by oral enzyme therapy in rheumatic diseases. Wien Med Wochenschr. 1999;149(21-22):577-580. 10. Urano T, Ihara H, Umemura K, et al. The profibrinolytic enzyme subtilisin NAT purified from Bacillus subtilis Cleaves and inactivates plasminogen activator inhibitor type 1. J Biol Chem. 2001 Jul 6;276(27):24690-24696. 11. Fujita M, Hong K, Ito Y, et al. Thrombolytic effect of nattokinase on a chemically induced thrombosis model in rat. Biol Pharm Bull. 1995 Oct;18(10):1387-1391. 12. Suzuki Y, Kondo K, Ichise H, et al. Dietary supplementation with fermented soybeans suppresses intimal thickening. Nutrition. 2003 Mar;19(3):261-264. Back to top _______________________________________ Do Insulin Resistance and Free Radicals Share a Common Link? When you think of insulin resistance – the inability of your cells to use blood sugar for fuel – the first condition that comes to mind is probably diabetes. After all, it is one of the earliest warning signs of this common disease. Emerging research indicates, however, that the threat of insulin resistance may reach further than once thought – revealing surprising links to the metabolic syndrome, cognitive decline and depression plus colon, breast and kidney health and more.1-3 The recently-discovered culprit behind this deadly connection: excessive free radicals (also known as reactive oxygen species, or ROS) – rogue molecules generated by damaged mitochondria, exposure to toxins, stress and even as a natural consequence of aging. New cell culture studies have shown that higher ROS levels actually trigger insulin resistance, while lower levels cut it in half – comprising the first solid evidence that directly implicates free radicals as an actual cause of this destructive process.4 Human research has confirmed this finding, revealing a significant increase in insulin resistance among subjects with the highest levels of oxidative stress – even after factors like obesity, the metabolic syndrome and impaired fasting glucose were accounted for.5 The takeaway: Managing insulin resistance is not a single-step process. It’s clear that slowing the descent toward full-blown diabetes – not to mention the long list of other complications linked to insulin resistance – requires both superior antioxidant support and blood sugar control. Animal studies show, for example, that the natural antioxidant n-acetyl cysteine (NAC) inhibits insulin resistance – while the compound curcumin, found in turmeric, delivers similar benefits, while normalizing antioxidant enzyme activity.6-7 Likewise, trials on green tea polyphenols demonstrate that while this powerful antioxidant has no effect on glucose levels, it does trigger dose-dependent insulin declines.8-9 Finally, grape seed extract and rosemary have been shown to improve insulin sensitivity and reduce blood sugar – while bilberry anthocyanins improve the function of your fat cells, which are implicated in the development of insulin resistance.10-12 For daily blood sugar support, look to herbs like goat’s rue (Galega officinalis), which is rich in the compound isoamylene guanidine. Research shows that goat’s rue and its components may improve insulin sensitivity, increase carbohydrate tolerance and help maintain healthy blood sugar levels in mice.13 Similarly, the botanical bitter melon boosts the function of insulin receptors in the liver, and has been proven to improve glucose and insulin tolerance in a number of animal studies.14 According to Richard A. Anderson, PhD, “Cinnamon reduces mean fasting serum glucose (18-29%), TAG [triglycerides] (23-30%), total cholesterol (12-26%) and LDL-cholesterol (7-27%) in subjects with type 2 diabetes after 40 days of daily consumption of 1-6 g cinnamon.”15 USDA research has shown that a component of cinnamon, polyphenol A, was especially effective in combination with chromium, a mineral that can curb both insulin resistance and carbohydrate cravings.16 Finally, nutrients such as quercetin and vanadyl sulfate are also key components of a natural product formulation for blood sugar support. While the former is a flavonoid that has been shown to protect against oxidative stress and damage to insulin-producing beta cells, the latter is a mineral that can protect heart health in diabetics and inhibit defective insulin signaling in cases of type 2 diabetes.17-20 All of the natural substances above are found in the products Extension Antioxidant and GluControl – available through VRP – and together comprise a safe, natural two-pronged strategy to staving off insulin resistance and all of the health-robbing consequences that come with it. References: 1. Jin T. Why diabetes patients are more prone to the development of colon cancer? Med Hypotheses. 2008 May 2. [Epub ahead of print]. 2. Goodwin PJ, Ennis M, Bahl M, Fantus IG, Pritchard KI, Trudeau ME, Koo J, Hood N. High insulin levels in newly diagnosed breast cancer patients reflect underlying insulin resistance and are associated with components of the insulin resistance syndrome. Breast Cancer Res Treat. 2008 Apr 25. [Epub ahead of print]. 3. Pischon T, Nöthlings U, Boeing H. Obesity and cancer. Proc Nutr Soc. 2008 May;67(2):128-45. 4. Houstis N, Rosen ED, Lander ES. Reactive oxygen species have a causal role in multiple forms of insulin resistance. Nature. 2006 Apr 13;440(7086):944-8. 5. Meigs JB, Larson MG, Fox CS, Keaney JF Jr, Vasan RS, Benjamin EJ. Association of oxidative stress, insulin resistance, and diabetes risk phenotypes: the Framingham Offspring Study. Diabetes Care. 2007 Oct;30(10):2529-35. 6. Song D, Hutchings S, Pang CC. Chronic N-acetylcysteine prevents fructose-induced insulin resistance and hypertension in rats. Eur J Pharmacol. 2005 Jan 31;508(1-3):205-10. 7. Seo KI, Choi MS, Jung UJ, Kim HJ, Yeo J, Jeon SM, Lee MK. Effect of curcumin supplementation on blood glucose, plasma insulin, and glucose homeostasis related enzyme activities in diabetic db/db mice. Mol Nutr Food Res. 2008 Apr 8. [Epub ahead of print]. 8. Serisier S, Leray V, Poudroux W, Magot T, Ouguerram K, Nguyen P. Effects of green tea on insulin sensitivity, lipid profile and expression of PPARalpha and PPARgamma and their target genes in obese dogs. Br J Nutr. 2008 Jun;99(6):1208-16. 9. Cao H, Hininger-Favier I, Kelly MA, Benaraba R, Dawson HD, Coves S, Roussel AM, Anderson RA. Green tea polyphenol extract regulates the expression of genes involved in glucose uptake and insulin signaling in rats fed a high fructose diet. J Agric Food Chem. 2007 Jul 25;55(15):6372-8. 10. Tsuda T. Regulation of adipocyte function by anthocyanins; possibility of preventing the metabolic syndrome. J Agric Food Chem. 2008 Feb 13;56(3):642-6. 11. Preuss HG, Montamarry S, Echard B, Scheckenbach R, Bagchi D. Long-term effects of chromium, grape seed extract, and zinc on various metabolic parameters of rats. Mol Cell Biochem. 2001 Jul;223(1-2):95-102. 12. Rau O, Wurglics M, Paulke A, Zitzkowski J, Meindl N, Bock A, Dingermann T, Abdel-Tawab M, Schubert-Zsilavecz M. Carnosic acid and carnosol, phenolic diterpene compounds of the labiate herbs rosemary and sage, are activators of the human peroxisome proliferator-activated receptor gamma. Planta Med. 2006 Aug;72(10):881-7. 13. Palit P, Furman BL, Gray I. Novel weight-reducing activity of Galega officinalis in mice. J Pharm Pharmacol. 1999;51:1313-1319. 14. Nerurkar PV, Lee YK, Motosue M, Adeli K, Nerurkar VR. Momordica charantia (bitter melon) reduces plasma apolipoprotein B-100 and increases hepatic insulin receptor substrate and phosphoinositide-3 kinase interactions. Br J Nutr. 2008 Mar 5;1-9. [Epub ahead of print]. 15. Anderson RA. Chromium and polyphenols from cinnamon improve insulin sensitivity. Proc Nutr Soc. 2008 Feb;67(1):48-53. 16. Andersom RA, Broadhurst CL, Ploansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of Polyphenol Type-A polymers from Cinnamon with insulin-like biological activity. J Agric Food Chem. 2004; 52:65-70. 17. Kim EK, Kwon KB, Song MY, Han MJ, Lee JH, Lee YR, Lee JH, Ryu DG, Park BH, Park JW. Flavonoids protect against cytokine-induced pancreatic beta-cell damage through suppression of nuclear factor kappaB activation. Pancreas. 2007 Nov;35(4):e1-9. 18. Coskun O, Kanter M, Korkmaz A, Oter S. Quercetin, a flavonoid antioxidant, prevents and protects streptozotocin-induced oxidative stress and beta-cell damage in rat pancreas. Pharmacol Res. 2005 Feb;51(2):117-23. 19. Akgün-Dar K, Bolkent S, Yanardag R, Tunali S. Vanadyl sulfate protects against streptozotocin-induced morphological and biochemical changes in rat aorta. Cell Biochem Funct. 2007 Nov-Dec;25(6):603-9. 20. Halberstam M, Cohen N, Shlimovich P, Rossetti L, Shamoon H. Oral vanadyl sulfate improves insulin sensitivity in NIDDM but not in obese nondiabetic subjects. Diabetes. 1996 May;45(5):659-66 Back to top ____________________________________________ Eggs Are OK It’s OK to get “egg-cited” about eggs again. Although a recent Egg Nutrition Center survey shows one out of four adults avoids eating eggs because they’re worried about cholesterol, the egg’s reputation has undergone rehab in recent years. Research published in the Medical Science Monitor shows one or more eggs a day did not increase risk of stroke or heart disease. In fact, the nutrient-dense egg is an eye-opener, providing energy and essential nutrients, protein and riboflavin in a 70-calorie package. The yolk contains monosaturated and polyunsaturated fats. Make eggs the star of your breakfast with one of these recipes from the American Egg Board. Or indulge in the latest trend of cracking an egg in the center of a pizza. This version from the Associated Press includes rainbow chard, onions, garlic, proscuitto, fresh goat cheese and an egg. Wait until the pizza is partially cooked before adding the egg. You don’t want the egg to cook through and lose the effect of a creamy, runny yolk. Fast Mexican Egg & Potato Breakfast Skillet Prep time: 10 minutes Cook time: 15 minutes Makes: 4 servings 1 tablespoons olive oil 2 cups frozen potatoes O’Brien 4 eggs 1/4 cup milk OR water 1/4 teaspoon salt Pepper 1/2 cup shredded Mexican cheese blend (2 ounces) 1/4 cup salsa 1/4 cup crumbled tortilla chips 1 tablespoon chopped fresh cilantro, optional Heat oil in large nonstick skillet over medium-high heat until hot. Add potatoes; cook, covered, stirring occasionally, until golden, about 8 minutes. Meanwhile beat eggs, milk, salt and pepper in bowl until blended. Reduce heat to medium. Pour eggs over potatoes in skillet. As eggs begin to set, gently pull the eggs across the pan with an inverted turner. Continue cooking until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Sprinkle with cheese. Remove from heat; cover pan. Let stand until cheese is melted. Top with salsa, chips and cilantro, if desired. Mini Orange-Maple French Toast Breakfast Casseroles Prep time: 20 minutes Cook time: 30 minutes Makes: 4 servings 4 ounces mascarpone cheese OR cream cheese, room temperature 4 eggs 2/3 cup milk 1/3 cup orange juice 1/4 cup maple-flavored pancake syrup 1/2 teaspoon freshly grated orange peel 3 cups bread cubes (1 inch) (about 4 slices) Heat oven to 350 F. Whisk cheese in medium bowl until smooth. Add eggs, 1 at a time, whisking after each addition until smooth. Stir in milk, orange juice, syrup and orange peel until smooth and blended. Divide bread among four greased 10-ounce ramekins or custard cups. Slowly pour a generous 1/2 cup egg mixture over bread in each cup; press bread into egg mixture. Place cups in baking pan. Bake in center of 350 F oven until custards are puffed and knife inserted near centers comes out clean, about 30 minutes. Sprinkle with powdered sugar and serve with extra pancake syrup. Make ahead: Casseroles can be assembled the night before and refrigerated, covered. Increase baking time slightly. Pizza with Rainbow Chard, Goat Cheese and Egg Start to finish: 30 minutes Servings: 4 1 tablespoon olive oil 1 bunch rainbow chard, chopped 1 medium yellow onion, diced 1/4 teaspoon red pepper flakes 2 cloves garlic, minced 20-ounce ball prepared pizza dough, room temperature 4 ounces (about 8 slices) prosciutto, finely chopped 8-ounce log chevre (fresh goat cheese) 4 large eggs Heat oven to 400 F. Lightly spritz 2 baking sheets with cooking spray. In a large skillet over medium-high, heat oil. Add chard, onion, red pepper flakes and garlic. Saute until chard is wilted, about 8 minutes. Set aside. Divide dough into 4 pieces. On a lightly floured surface, roll each out to the size of a dinner plate. Place 2 rounds on each baking sheet. Divide greens among dough rounds, spreading them evenly. Top chard with prosciutto, then crumble goat cheese over each pizza. Bake for 12 minutes, or until crust is lightly puffed, but not browned. Crack an egg into the center of each pizza, then bake for another 12 minutes, or until whites are cooked but the yolks are still runny. Date: April 25, 2010 To see more of the Waterloo-Cedar Falls Courier, or to subscribe to the newspaper, go to http://www.wcfcourier.com. Copyright 2010, Waterloo-Cedar Falls Courier, Iowa Back to top ____________________________________________ Cholesterol Numbers, Blood Pressure, and Now Vitamin-D A basic medical exam produces some familiar numbers, clues to your overall health – blood pressure readings, cholesterol counts. Now a new number is getting marquee treatment: a vitamin D level. Do you know yours? In the past year, a test that checks vitamin D levels in the blood has surged in popularity among doctors. This summer the Institute of Medicine is expected to revise its recommendation for daily vitamin D intake. Experts agree the current guidelines are far too low. If you have symptoms that include fatigue and muscle aches and pains, don’t be surprised if your doctor suggests a vitamin D blood test at your next visit. Because of widespread deficiencies, some won’t need any symptoms to suggest it. Vitamin D is important to bone and muscle health for certain, but vitamin D experts worry that D deficiency is implicated in cancers, autoimmune diseases, heart disease, diabetes, high blood pressure, infections and depression, to name but a few ailments. Carla Aamodt, an internal medicine doctor with St. Luke’s Health System, said about half the patients she was testing were vitamin D deficient, with many more “borderline.” Michael Kennedy, a family physician at the University of Kansas Hospital, said a third to a half of the patients he tested in the past year were deficient. Cardiologist James O’Keefe said general population statistics were worse. Lack of sun exposure, the natural way the body makes vitamin D, helps explain the deficiencies. “Upwards of 70 percent of American adults are vitamin D deficient or insufficient,” said O’Keefe, director of the preventive cardiology program at St. Luke’s Mid-America Heart Institute. “In the last year, awareness of vitamin D deficiency has really exploded.” Doctors want to see a level of at least 30. That’s nanograms per milliliter. Some prefer a minimum of 40. Levels in the low to mid-20s aren’t unusual, and both Aamodt and Kennedy have had patients with levels under 5 ng/mL. Billie Howard Barnes of Kansas City knows how that feels. The fourth-grade teacher at Pembroke Hill School had her vitamin D checked two months ago – doctor-recommended and nothing she had considered before – and was surprised by the call she got. “The nurse says: “I believe this is the lowest level we’ve ever had. Yours is 5.’ ” Barnes is African-American, and people with darker skin, she learned, are at a higher risk of vitamin D deficiency. “I’m 43, and getting up in the morning, my feet would hit the floor and every joint in my body was sore,” she said. “I didn’t realize how bad it had gotten. It just kind of crept up on me.” After several weeks of a high prescription dose of a vitamin D supplement, Barnes said she could tell a difference. “It wasn’t an instant thing, but I just feel much better. I’m not as stiff. Colleagues say there’s more pep in my step,” said Barnes, mother of 10-year-old twins. “And I’ll tell you, my children are taking 1,000 IU (international units) a day now.” Of course, the potential wonders of other vitamins have been heralded before, only to be debunked or downplayed later. But O’Keefe and others point out that D is unlike other vitamins and should be recognized for what it is: a hormone. “Vitamin D is misnamed,” he said. Although there are food sources of vitamin D, its natural production takes place inside the body after the skin is exposed to sunlight. As a hormone, vitamin D helps regulate gene function throughout the body, so its implication in various body functions and disease processes makes sense. Its strong roles in bone and muscle health and in aiding calcium absorption have long been known. The process nature intended – ultraviolet rays on exposed skin equals vitamin D production – would be the most likely method to remedy deficiencies except for two matters. People aren’t out in the sun enough. And if they were, they would increase their risk of skin cancer. “We’re doing such a good job putting on sunscreen and being cautious because of skin cancer that we kind of left vitamin D out of the equation,” Kennedy said. That was then. Responding to an array of vitamin D research in the medical literature, Kennedy said he now regularly informed patients about the possibility of D deficiencies, and he often suggests ordering the blood test. The test is called “25-hydroxy vitamin D,” costs about $100 and may or may not be covered by insurance. O’Keefe said in the past year it had become the most popular “a la carte” blood test doctors were ordering. If a patient is deficient, levels usually can be increased with vitamin D supplements, typically in pill form. Food sources of vitamin D, such as ocean fish and fortified milk, typically can’t be consumed in enough quantities to do the trick. For borderline and slight deficiencies, doctors often recommend an over-the-counter supplement containing 1,000 IU or more of vitamin D3 (cholecalciferol), taken daily. Many multivitamins contain 400 IU of vitamin D. Up to 2,000 IU in a daily vitamin D supplement is considered safe for most people without worry of toxicity. Severe deficiencies may require a prescription. Some doctors recommend both supplements and short amounts of sun exposure, with the caveat not to burn the skin. O’Keefe said a safe approach for many patients was to take a supplement plus get a maximum 15 minutes of unprotected sun exposure. But many doctors aren’t comfortable suggesting sun exposure to patients. “I’m a big advocate for sunscreen, but I’m simultaneously a big advocate for vitamin D supplements,” Aamodt said. With help from the noonday sun, the body can make a lot of vitamin D. It’s estimated that a light-skinned person in “optimal” conditions – 60 percent skin exposure, sitting in the sun for 30 minutes between 10 a.m. and 2 p.m. in warm months – would make 10,000 IU of vitamin D. People with darker skin have to be in the sun longer to make the same amount and thus are more likely to be deficient. A year and a half ago, the American Academy of Pediatrics doubled its recommendation for daily vitamin D supplements for infants through adolescents, from 200 to 400 IU. Anecdotally, Aamodt said, patients she has treated who have vitamin D levels below 10 ng/mL said they “feel better overall, have more energy with less muscle aches and pains.” Vitamin D and calcium improve bone density and reduce falls and fractures. And although many other correlations with health and disease prevention are suspected with improved vitamin D levels, the jury is still out. “I think the data will only get better,” Aamodt said. “Stay tuned.” – – Vitamin D levels Many doctors consider a vitamin D blood level of 30 ng/mL as a benchmark. Below 30, and they probably will recommend a supplement. We asked local cardiologist James O’Keefe to put a finer point to the numbers. Here’s his suggestion: -40 to 70 ng/mL: Excellent -30 to 39: Adequate -20 to 29: Mildly deficient -10-19: Moderately deficient -Under 10: Severely deficient To reach Edward M. Eveld, call 816-234-4442 or send e-mail to eeveld@kcstar.com. To see more of The Kansas City Star, or to subscribe to the newspaper, go to http://www.kansascity.com. Copyright 2010, The Kansas City Star, Mo. Back to top ____________________________________________ Taste of Spring: Healthy Recipes This week we celebrate the flavors of spring with fresh seasonal produce like asparagus, peas and spinach. All three vegetables are good food sources of folate, a nutrient important for healthy pregnancies. Asparagus is also rich in vitamin C, while spinach provides beta-carotene and lutein to help maintain healthy vision. To enjoy these additional health benefits from asparagus, peas and spinach, make sure they’re part of an overall balanced diet with a variety foods from all the food groups. The whole family can enjoy the taste of spring with a family meal of Grilled Lamb Asparagus Pitas, Couscous Tabuli and Sunshine Lemon Smoothies. Enjoy springtime all week long with other seasonal favorites like Tortellini Primavera, Fresh Vegetable Salad, Penne with Spring Peas, Onion and Ham and Yogurt Cheesecake. Don’t forget to register for free at www.MealsMatter.org to add these and other healthy recipes to your own personalized meal plan and shopping list. “Family Meals Matter” features recipes selected by registered dietitians from the thousands of user-contributed recipes available at our free online nutrition and meal-planning Web site, Meals Matter (www.MealsMatter.org), sponsored by Dairy Council of California. SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe) GRILLED LAMB ASPARAGUS PITAS One-half cucumber peeled and chopped 1 cup yogurt, plain 1 teaspoon lemon juice 1 small garlic clove, minced 1/4 teaspoon each salt and pepper 1/4 cup mint, chopped fresh 4 pita pockets, cut in half 1 1/2 pounds lamb, cut into 2 inch cubes 2 bunches asparagus, ends trimmed. 1/4 cup mint leaves, whole 2 tomatoes, cubed 1/2 cup Kalamata olives, pitted COUSCOUS TABOULI 1 cup dry couscous 1 large tomato chopped 3 scallions, chopped 1/2 cup diced cucumber 3/4 cup minced parsley 1/4 cup lemon juice 2 tablespoons olive oil 1 teaspoon cumin Salt and fresh ground pepper to taste SUNSHINE LEMON SMOOTHIE 2 cups skim milk 2 cups low-fat lemon yogurt 1/2 cup ice 3 tablespoons powdered lemonade mix FEATURED FAMILY MEAL Grilled Lamb Asparagus Pitas Tsatsiki Sauce 1/2 cucumber peeled and chopped 1 cup yogurt, plain 1 teaspoon lemon juice 1 small garlic clove, minced 1/4 teaspoon each salt and pepper 1/4 cup mint, chopped fresh Pitas 4 pita pockets, cut in half 1 1/2 pounds lamb, cut into 2 inch cubes 2 bunches asparagus, ends trimmed. 1/4 cup mint leaves, whole 2 tomatoes, cubed 1/2 cup Kalamata olives, pitted Preparation Tsatsiki Sauce Puree all ingredients in a blender until almost smooth, about 1 minute. Chill until ready to assemble. Pitas Toss lamb cubes and asparagus with olive oil, salt and pepper in a bowl. Grill over a preheated grill until asparagus is tender and lamb cubes are cooked to a medium rare. Cut asparagus into 2-inch pieces. Set aside. Lightly grill both sides of the pita breads until heated through yet still soft. Wrap pitas in foil for a few minutes to steam. Divide sandwich ingredients evenly among the 8 pita-halves. Drizzle with the Tsatiki sauce and serve immediately. Couscous Tabouli 1 cup dry couscous 1 large tomato chopped 3 scallions, chopped 1/2 cup diced cucumber 3/4 cup minced parsley DRESSING: 1/4 cup lemon juice 2 tablespoon olive oil 1 tsp cumin Salt and fresh ground pepper to taste Preparation Make couscous according to recipe (1 cup couscous to 1 cup water). Combine prepared couscous with tomatoes, scallions, cucumber and parsley. Wisk together the dressing ingredients. Pour dressing over the couscous and serve, or refrigerate until serving time. Sunshine Lemon Smoothie 2 cups skim milk 2 cups lowfat lemon yogurt 1/2 cup ice 3 tablespoons powdered lemonade mix Preparation In a blender, combine all ingredients and blend until the mixture is smooth and creamy. Serve in a tall glass and garnish with lemon wedge or zest if desired. Other Featured Recipes Tortellini Primavera http://www.MealsMatter.org/recipes-meals/recipe/7423 Fresh Vegetable Salad http://www.MealsMatter.org/recipes-meals/recipe/47658 Penne with Spring Peas, Onion and Ham http://www.MealsMatter.org/recipes-meals/recipe/15578 Yogurt Cheesecake http://www.MealsMatter.org/recipes-meals/recipe/7669 Photo Caption: Grilled Lamb Asparagus Pitas, California Asparagus Commission. – For more healthy meal planning made simple, go to www.mealsmatter.org Back to top ____________________________________________
e-Newsletter May 2010