Time To Table: 30 minutes
Serves: 4

The Benefits
Excellent source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Niacin, EPA/DHA Omega-3
Good Source of: Calcium, Riboflavin
Preferences: Low Carbohydrate, Low Sugar, Gluten-Free

Ingredients
24 ounces wild Pacific halibut
1 clove organic garlic, minced
1/2 cup organic dry white wine
3 Tbsp organic lemon juice
1 Tbsp organic extra virgin olive oil
2 Tbsp organic capers, drained
1/3 cup organic Parmesan cheese
Ground pepper to taste

Preparation
In a small frying pan coated with cooking spray, stir-fry garlic over medium-high heat until limp, about 2 minutes. Add wine, lemon juice and capers. Boil, uncovered, over high heat until reduced to 1/2 cup, 3 to 4 minutes; keep sauce warm. Rub fish with oil, sprinkle with pepper and arrange in a single layer in a 12 by 17 broiler pan. Broil about 3 inches from heat for 3 minutes. Turn fish over, sprinkle with cheese, and broil until opaque but still moist-looking in center of thickest part (cut to test), about 3 minutes longer. Transfer to serving platter or individual plates and pour sauce over fish.

Nutrition Information
266 Calories, 10 g Total Fat, 2.5 g Saturated fat, 0 g Trans Fat, 5 g Monounsaturated fat, 2 g Polyunsaturated fat, 61 mg Cholesterol, 351 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 0 g Sugars, 38 g Protein

Reference

1. Köhrle J. Biochimie. 1999 May;81(5):527-33.

[Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food. Learn more here.]

A high PSA score isn’t always bad news.  It simply means that your prostate is enlarged for some reason.  You could have an infection, inflammation, or a noncancerous enlargement.

In fact, according to the National Cancer Institute, about one-fifth of men in the United States are diagnosed with prostate cancer during their lifetime. Yet only 3% will die of the disease.  Most prostate issues are due to natural enlargement of the gland and many men live comfortably with this condition for years under a doctor’s active surveillance.

The key to the PSA number is the yearly rate of change and the velocity of change.  A normal increase as we age is less than 30% per year.

Here is a list of normal age-related PSA levels (in nanograms of PSA per milliliter of blood, or ng/mL).¹

If you are headed toward an enlarged prostate, here are some diet and lifestyle tips that may help reduce your risk.

Cut down on red meat.  Diets high in red meat and fat have been linked to the onset of many types of cancer and are detrimental to your overall health.  Instead, eat foods that are rich in omega-3 fatty acids found in cold-water fish such as salmon, herring and mackerel.²

Get the flour out.  Replace white flour foods with whole-grain foods such as brown rice and whole-wheat bread.

Limit your alcohol consumption.  Don’t consume more than two drinks a day.

Include healthy plant oils.  Make sure your diet contains phytosterols from vegetable oils (flax, corn, cottonseed, rice bran, and wheat germ), nuts (almonds, cashews, pecan, pistachio, and walnuts) and legumes (kidney beans, peas).  Phytosterols have been found to aid in blocking 5-alpha reductase, the enzyme that turns regular testosterone into a potent form called DHT that causes the prostate to swell.³

Take adequate amounts of vitamin B6 and zinc.  Vitamin B6 supports the absorption of zinc which is known to promote prostate health.  A study by Oregon State University’s Linus Pauling Institute states, “Zinc functions as an antioxidant and is involved in many critical biochemical reactions. It also helps to protect DNA from damage and assists in its repair. Zinc is especially important in the prostate and may protect it from early damage.” ⁴

Take a saw palmetto supplement daily.  There is scientific evidence that an extract of saw palmetto (Serenoa repens) can be beneficial to prostate health.⁵

After I’ve examined my patients, I discuss their diet and lifestyle, even if they have no prostate problems.  I recommend a healthy low-fat diet, exercise and a good supplement containing zinc, vitamin B6, saw palmetto and phytosterols.

No matter what age you are, you need to be proactive to ensure a healthy prostate in the years to come.

References

1. http://www.cancer.gov/cancertopics/factsheet/detection/PSA.
2. http://www.nia.nih.gov/HealthInformation/Publications/prostate.htm.
3. http://www.mayoclinic.com/health/prostate-cancer-prevention/MC00027.
4. http://lpi.oregonstate.edu/ss05/zinc.html.
5. http://www.naturescorner.com/news5_14_05.html.

[Ed. Note: Mark Rosenberg, M.D. is director of the “Institute for Anti-Aging” in South Florida. He is a highly sought-after speaker for lectures on topics such as integrative cancer therapy and anti-aging medicine. Dr. Rosenberg is avidly involved in supplement research and is nutritional consultant for VitalMax Vitamins.]

Your gut is exactly like that garden, but instead of being populated with flowers and weeds, it’s populated with what’s poetically called “gut flora,” the many organisms which reside in the intestinal tract.

In your gut, the part of the flowers is played by beneficial bacteria called probiotics, while the part of the weeds is played by a nasty little microbe known as Candida albicans —Candida for short.

Candida is actually a fungus, but in “normal” circumstances it lives in peace with the rest of the gut flora and isn’t much cause for concern. Unfortunately, this peaceful coexistence is often disrupted by a number of factors, resulting in an overgrowth of Candida which can wreak havoc everywhere in the body, affecting your immune system, hormone balance and even your thought processes.¹

Most common symptoms of Candida overgrowth include bloating, constipation or diarrhea, fatigue, brain fog, mood swings, sugar cravings and, most famously, “yeast infections.”

Anything that can affect the natural ecology of the gut can cause an overgrowth of Candida, but the usual suspects are antibiotics, birth control pills, and most especially, over-consumption of sugar, the favorite food for these little buggers. Antibiotics, for example, can easily alter the delicate balance between “good” and “bad” bacteria in your gut (and for women, in the vagina) by killing off many of the good bacteria that help keep the yeast fungus (Candida) under control.

Without the good bacteria to keep Candida in check, the little buggers multiply like rabbits, ultimately damaging the intestinal lining and destroying cells.

It’s also important to remember that Candida are living organisms, and they produce their own set of toxins. “Greater numbers of Candida produce greater amounts of toxins, which further irritate and break down the intestinal lining,” explains Liz Lipski, PhD, CCN. “This damage allows macromolecules of partially digested food to pass through (the gut wall).”

The immune system takes one look at those partially digested molecules, realizes they don’t belong, treats them as invaders and sends out a bunch of antibodies. “The net result is increased sensitivity to foods and other food substances, and to the environment,” explains Lipsky.

What to do, what to do?

First and foremost, you need to stop feeding them. Since sugar is their number one source of fuel, the typical effective “anti-yeast” diet looks a lot like Atkins (very low carb). That means you avoid sugar, grains, alcoholic beverages, and yeasted breads. Even fruits (dried or fresh) are eliminated during the Candida “kill-off” phase. (You can eat all the grass-fed beef, free range poultry and eggs, vegetables, yogurt, nuts and seeds you want.)

While starving the yeast cells, you want to make sure to nurture the good bacteria that keep them in check. The best way to do this is with probiotics. Lactobacillus probiotics are particularly good at keeping Candida under control,² but a good broad-spectrum probiotic supplement containing lactobacilli and bifidobacteria is always a good idea.

Remember, probiotics are living organisms, and like Candida, they need their own source of fuel. Probiotics love to dine on FOS (fructo-oligosaccharides). These molecules are also called “prebiotics” and many good probiotic formulas also contain some of these as well.

Many other substances are helpful in killing off Candida. At the top of the list is garlic (“my personal favorite,” says Lipsky), caprylic and lauric acids (both found in coconut oil), oil of oregano, pau d’arco and grapefruit seed extract.

Another terrific weapon in the anti-Candida arsenal is olive leaf extract. Olive leaf contains the active ingredient, oleuropein, which has strong anti-fungal and anti-bacterial properties. Barlean’s Olive Leaf Complex is a particularly recommended brand that comes in a liquid form that’s easy to take and tasty to boot.

Many practitioners recommend a strict “anti-yeast” diet for at least three weeks, and then suggest reintroducing “banned” foods slowly as your gut gets healthier. When Candida are killed, it may produce an antibody response that can result in a temporary worsening of symptoms (the “die-off” effect).

Because of this, “it’s important to begin therapeutics gently with small doses and gradually increase,” says Lipsky. “If your symptoms are still aggravated, cut back (on the yeast killers) and then gradually increase.”

And for women, for whom vaginal yeast infections are a particular concern, consider internal applications of healthy bacteria in addition to oral supplementation. Ann Knight, DC, a holistic chiropractor in Thousand Oaks, California has had much success with this protocol that uses a full-fat plain yogurt. “A broad spectrum probiotics mixed with yogurt and inserted into the vagina can be very effective,” she says.

In some cases more serious weapons like the antifungal med Nyastatin may be called for, but remember, if you’re still feeding the yeast with sugar (and foods that the body treats as sugar) you’re defeating the purpose.

The cornerstone of the best diet for getting rid of yeast is eliminating sugar, which is also, come to think of it, one of the cornerstones of the best diet for overall health.

References

1. Lipsky, E. Digestive Wellness, McGraw-Hill, NY, 1999.
2. Tannis, A.  Probiotic Rescue, Wiley, NY, 2008.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.  For more information, click here.]

Get Rid of Candida for Good!

By Jonny Bowden, PhD, CNS

Picture if you will, a garden with two things growing in it: flowers and weeds.  If the weeds arekept under control, they really don’t do much damage and the flowers will bloom everywhere. If, however, the garden becomes overgrown with weeds, it’s a whole different story.

Your gut is exactly like that garden, but instead of being populated with flowers and weeds, it’s populated with what’s poetically called “gut flora,” the many organisms which reside in the intestinal tract.

In your gut, the part of the flowers is played by beneficial bacteria called probiotics, while the part of the weeds is played by a nasty little microbe known as Candida albicans —Candida for short.

Candida is actually a fungus, but in “normal” circumstances it lives in peace with the rest of the gut flora and isn’t much cause for concern. Unfortunately, this peaceful coexistence is often disrupted by a number of factors, resulting in an overgrowth of Candida which can wreak havoc everywhere in the body, affecting your immune system, hormone balance and even your thought processes.¹

Most common symptoms of Candida overgrowth include bloating, constipation or diarrhea, fatigue, brain fog, mood swings, sugar cravings and, most famously, “yeast infections.”

Anything that can affect the natural ecology of the gut can cause an overgrowth of Candida, but the usual suspects are antibiotics, birth control pills, and most especially, over-consumption of sugar, the favorite food for these little buggers. Antibiotics, for example, can easily alter the delicate balance between “good” and “bad” bacteria in your gut (and for women, in the vagina) by killing off many of the good bacteria that help keep the yeast fungus (Candida) under control.

Without the good bacteria to keep Candida in check, the little buggers multiply like rabbits, ultimately damaging the intestinal lining and destroying cells.

It’s also important to remember that Candida are living organisms, and they produce their own set of toxins. “Greater numbers of Candida produce greater amounts of toxins, which further irritate and break down the intestinal lining,” explains Liz Lipski, PhD, CCN. “This damage allows macromolecules of partially digested food to pass through (the gut wall).”

The immune system takes one look at those partially digested molecules, realizes they don’t belong, treats them as invaders and sends out a bunch of antibodies. “The net result is increased sensitivity to foods and other food substances, and to the environment,” explains Lipsky.

What to do, what to do?

First and foremost, you need to stop feeding them. Since sugar is their number one source of fuel, the typical effective “anti-yeast” diet looks a lot like Atkins (very low carb). That means you avoid sugar, grains, alcoholic beverages, and yeasted breads. Even fruits (dried or fresh) are eliminated during the Candida “kill-off” phase. (You can eat all the grass-fed beef, free range poultry and eggs, vegetables, yogurt, nuts and seeds you want.)

While starving the yeast cells, you want to make sure to nurture the good bacteria that keep them in check. The best way to do this is with probiotics. Lactobacillus probiotics are particularly good at keeping Candida under control,² but a good broad-spectrum probiotic supplement containing lactobacilli and bifidobacteria is always a good idea.

Remember, probiotics are living organisms, and like Candida, they need their own source of fuel. Probiotics love to dine on FOS (fructo-oligosaccharides). These molecules are also called “prebiotics” and many good probiotic formulas also contain some of these as well.

Many other substances are helpful in killing off Candida. At the top of the list is garlic (“my personal favorite,” says Lipsky), caprylic and lauric acids (both found in coconut oil), oil of oregano, pau d’arco and grapefruit seed extract.

Another terrific weapon in the anti-Candida arsenal is olive leaf extract. Olive leaf contains the active ingredient, oleuropein, which has strong anti-fungal and anti-bacterial properties. Barlean’s Olive Leaf Complex is a particularly recommended brand that comes in a liquid form that’s easy to take and tasty to boot.

Many practitioners recommend a strict “anti-yeast” diet for at least three weeks, and then suggest reintroducing “banned” foods slowly as your gut gets healthier. When Candida are killed, it may produce an antibody response that can result in a temporary worsening of symptoms (the “die-off” effect).

Because of this, “it’s important to begin therapeutics gently with small doses and gradually increase,” says Lipsky. “If your symptoms are still aggravated, cut back (on the yeast killers) and then gradually increase.”

And for women, for whom vaginal yeast infections are a particular concern, consider internal applications of healthy bacteria in addition to oral supplementation. Ann Knight, DC, a holistic chiropractor in Thousand Oaks, California has had much success with this protocol that uses a full-fat plain yogurt. “A broad spectrum probiotics mixed with yogurt and inserted into the vagina can be very effective,” she says.

In some cases more serious weapons like the antifungal med Nyastatin may be called for, but remember, if you’re still feeding the yeast with sugar (and foods that the body treats as sugar) you’re defeating the purpose.

The cornerstone of the best diet for getting rid of yeast is eliminating sugar, which is also, come to think of it, one of the cornerstones of the best diet for overall health.

References

1. Lipsky, E. Digestive Wellness, McGraw-Hill, NY, 1999.
2. Tannis, A.  Probiotic Rescue, Wiley, NY, 2008.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.  For more information, click here.]

Healthy Living:

Take Control of Your Health and Your Prostate

By Mark Rosenberg, MD

The first time my patients ask me about their prostate health is when they notice they are gettingup more than once in the night to urinate. If I discover that it’s not their evening liquid intake of large amounts of coffee, alcohol or soft drinks (all very good diuretics) that produce these symptoms, I will proceed with a digital rectal exam (DRE).  Many times this routine examination will indicate some prostate enlargement and a PSA blood test will be necessary.

A high PSA score isn’t always bad news.  It simply means that your prostate is enlarged for some reason.  You could have an infection, inflammation, or a noncancerous enlargement. 
In fact, according to the National Cancer Institute, about one-fifth of men in the United States are diagnosed with prostate cancer during their lifetime. Yet only 3% will die of the disease.  Most prostate issues are due to natural enlargement of the gland and many men live comfortably with this condition for years under a doctor’s active surveillance.

The key to the PSA number is the yearly rate of change and the velocity of change.  A normal increase as we age is less than 30% per year.

Here is a list of normal age-related PSA levels (in nanograms of PSA per milliliter of blood, or ng/mL).¹

If you are headed toward an enlarged prostate, here are some diet and lifestyle tips that may help reduce your risk.

Cut down on red meat.  Diets high in red meat and fat have been linked to the onset of many types of cancer and are detrimental to your overall health.  Instead, eat foods that are rich in omega-3 fatty acids found in cold-water fish such as salmon, herring and mackerel.²

Get the flour out.  Replace white flour foods with whole-grain foods such as brown rice and whole-wheat bread.

Limit your alcohol consumption.  Don’t consume more than two drinks a day.

Include healthy plant oils.  Make sure your diet contains phytosterols from vegetable oils (flax, corn, cottonseed, rice bran, and wheat germ), nuts (almonds, cashews, pecan, pistachio, and walnuts) and legumes (kidney beans, peas).  Phytosterols have been found to aid in blocking 5-alpha reductase, the enzyme that turns regular testosterone into a potent form called DHT that causes the prostate to swell.³

Take adequate amounts of vitamin B6 and zinc.  Vitamin B6 supports the absorption of zinc which is known to promote prostate health.  A study by Oregon State University’s Linus Pauling Institute states, “Zinc functions as an antioxidant and is involved in many critical biochemical reactions. It also helps to protect DNA from damage and assists in its repair. Zinc is especially important in the prostate and may protect it from early damage.” ⁴

Take a saw palmetto supplement daily.  There is scientific evidence that an extract of saw palmetto (Serenoa repens) can be beneficial to prostate health.⁵

After I’ve examined my patients, I discuss their diet and lifestyle, even if they have no prostate problems.  I recommend a healthy low-fat diet, exercise and a good supplement containing zinc, vitamin B6, saw palmetto and phytosterols.

No matter what age you are, you need to be proactive to ensure a healthy prostate in the years to come.

References

1. http://www.cancer.gov/cancertopics/factsheet/detection/PSA.
2. http://www.nia.nih.gov/HealthInformation/Publications/prostate.htm.
3. http://www.mayoclinic.com/health/prostate-cancer-prevention/MC00027.
4. http://lpi.oregonstate.edu/ss05/zinc.html.
5. http://www.naturescorner.com/news5_14_05.html.

[Ed. Note: Mark Rosenberg, M.D. is director of the “Institute for Anti-Aging” in South Florida. He is a highly sought-after speaker for lectures on topics such as integrative cancer therapy and anti-aging medicine. Dr. Rosenberg is avidly involved in supplement research and is nutritional consultant for VitalMax Vitamins.]

Healthy Recipes:

Halibut Piccata

By Kelley Herring

If you’re concerned about your thyroid, you might want to make this elegant, Sicilian-inspired disha mainstay at your table. That’s because just one serving provides a hefty 90% of the daily requirement for selenium, a mineral that helps to convert the thyroid hormone T4 into T3 for use in the body. Without enough selenium, you’re body produces less T3 which leads to hypothyroidism.¹

Time To Table: 30 minutes
Serves: 4

The Benefits
Excellent source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Niacin, EPA/DHA Omega-3
Good Source of: Calcium, Riboflavin
Preferences: Low Carbohydrate, Low Sugar, Gluten-Free

Ingredients
24 ounces wild Pacific halibut
1 clove organic garlic, minced
1/2 cup organic dry white wine
3 Tbsp organic lemon juice
1 Tbsp organic extra virgin olive oil
2 Tbsp organic capers, drained
1/3 cup organic Parmesan cheese
Ground pepper to taste

Preparation
In a small frying pan coated with cooking spray, stir-fry garlic over medium-high heat until limp, about 2 minutes. Add wine, lemon juice and capers. Boil, uncovered, over high heat until reduced to 1/2 cup, 3 to 4 minutes; keep sauce warm. Rub fish with oil, sprinkle with pepper and arrange in a single layer in a 12 by 17 broiler pan. Broil about 3 inches from heat for 3 minutes. Turn fish over, sprinkle with cheese, and broil until opaque but still moist-looking in center of thickest part (cut to test), about 3 minutes longer. Transfer to serving platter or individual plates and pour sauce over fish.

Nutrition Information
266 Calories, 10 g Total Fat, 2.5 g Saturated fat, 0 g Trans Fat, 5 g Monounsaturated fat, 2 g Polyunsaturated fat, 61 mg Cholesterol, 351 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 0 g Sugars, 38 g Protein

Reference

1. Köhrle J. Biochimie. 1999 May;81(5):527-33.

[Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food. Learn more here.]

The study conducted by researchers at Griffith University in Brisbane, Australia found that the B vitamin combination lowered levels of the amino acid, homocysteine, which can be elevated in some people and lead to migraines.¹ Previous studies have found that elevated levels of homocysteine increase the risk of stroke and other coronary arterial diseases.

The Australian study tested 52 migraine sufferers with auras who were given either a placebo or a supplement combination of 2 mg folic acid, 25 mg vitamin B6 and 400 mcg of B12.  After 6 months, the vitamin group had a 39% reduction in homocysteine and a reduction in the frequency of migraine disability from 60% to 30%.  No changes were observed in the placebo group.

For the 28 million Americans who experience frequent migraines and rely on pain medications, this news couldn’t be better.

A study published in 2003 estimated that at least two-thirds of migraine sufferers who were prescribed triptans, the most popular migraine medication, delayed or avoided taking them and risked even more severe and longer-lasting headaches.

The reason? Concerns about medication side effects, which can include nausea, sleepiness and fatigue, racing heartbeat, and difficulty thinking clearly^.2

On the other end of the spectrum are individuals that overuse their migraine medication.  This causes a type of headache known as “rebound” or medication overuse headache (MOH).  MOH sufferers experience pain — often on a daily basis — that is characteristic of both migraines and tension headaches.

Neurologist Dr.  Peter Goadsby says, “there is now substantial evidence that all drugs used for the treatment of headache may cause MOH in patients with primary headache disorder.” ³

Is it any wonder that migraine sufferers are in a lifetime catch-22 situation of chronic pain?

If you suffer from frequent migraines, start taking a good B Complex supplement.   You may not only reduce the frequency and severity of your headaches, you’ll have additional protection from the silent arterial killer, homocysteine.

Even if you don’t have migraines, B vitamins should be part of your daily nutrient program.  Along with protection from homocysteine, you’ll also combat depression, help keep cholesterol in the normal range, enable your cells to properly grow and divide, improve your memory, and break down foods for needed energy.

Let’s see a prescription drug do all of that!

References

1. http://www.nutraingredients-usa.com/Health-condition-categories/Cognitive-and-mental-function/
   B-vitamins-may-offer-migraine-relief.
2. http://www.webmd.com/migraines-headaches/news/20030116/migraine-drugs-effects-scare-many-away.
3. http://www.authorsden.com/categories/article_top.asp?catid=16&id=20121.

We are learning that one size does not fit all when it comes to addiction recovery programs. The 12-step programs have and will continue to help millions successfully recover from addictions.  However, many recovery programs are now taking a more holistic approach when treating addictions — not just alcohol and drugs — but other addictions like cigarette smoking and binge eating.

The holistically oriented programs supplement the traditional approach of beating an addiction with lifestyle changes including exercise, nutrition, stress management and optimal rest.  That’s why as a fitness trainer, I am now talking about addictions, because exercise can play a central role.

Exercising every day has been proven to positively impact an addict in many ways. For example, an active addict can lose structure and meaning to his/her day, but exercise immediately provides this. Exercise fills time and keeps the mind busy.  The process of getting fit or actually training for a specific event builds confidence and gives the recovering addict a goal to work toward.

Exercise can also be beneficial in easing symptoms of anxiety and depression, which go hand-in-hand with addiction. An imbalance of neurotransmitters in the brain produces the anxiety and depression. Exercise not only impacts endorphins, but also increases levels of serotonin and dopamine, creating more balance.   This produces the famous “runners high,” decreases anxiety, and provides an overall feeling of “calm.”

These were the benefits for Crandell, and they helped him overcome his addiction for good and get his life back on track.  He is now helping others overcome addiction with the organization he founded called Racing for Recovery.

He says the holistic approach to recovery helped him “not only physically, but spiritually, emotionally, and intellectually, as well.”¹ In other words, the whole person.  You can learn more about the organization at www.racingforrecovery.com.

Research shows that 75% of Americans know someone who has an addiction.² If you are struggling with addiction now, I urge you to seek out programs that encourage exercise.  It has helped many others like Todd Crandell, and it could be just what you need to finally overcome your addiction. 

References

1. Myers, C. 2009. Exercise and  Addiction.  ACE Certified News. 6-7.
2. National Survey, 2008; Lake Research Partners for Scientists & Engineers for America. Presented in partnership with ScienceDebate2008.com.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness.  She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit.   Melissa serves as a fitness consultant for the LaValle Metabolic Institute.  To learn more, click here.]

Serves: 6
Time to Table: 45 minutes

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
Good source of riboflavin, vitamin B-6, folate, selenium

Ingredients*
3 cup broccoli florets, loosely packed
3 cup cauliflower florets, loosely packed
2 cups hard-cooked eggs, diced
2 oz. Vegan Gourmet soy cheese cheddar flavored, shredded (or other cheese of your choice)
6 slices bacon, cooked crisp and crumbled
3/4 cup light mayonnaise
2 T. agave nectar
1 to 2 T. white vinegar, to taste

*Use organic ingredients for optimal nutrition.

Preparation
Blanch broccoli and cauliflower by cooking in boiling water for 1 minute.  Drain in a colander and run them under very cold water.  Drain in colander again and then place vegetables in a single layer on several sheets of paper towels. Pat dry with additional paper towels. In a large salad bowl, layer the broccoli, cauliflower, eggs, cheese and bacon. Prepare the dressing by whisking together the mayonnaise, agave nectar and vinegar. Pour dressing over top and chill for at least 30 minutes. 

Nutrition
234 calories, 7 g protein, 13 g carbohydrates, 17 g fat, 4 g saturated fat, 5 g monounsaturated fat, 7 g polyunsaturated fat, 88 mg cholesterol, 7 g sugars, 1 g fiber, 1168 IU vitamin A, .12 mg thiamin, .18 mg riboflavin, 1.1 mg niacin, .84 mg pantothenic acid, .21 mg vitamin B-6, 61 mcg folate, .33 mcg vitamin B-12, 56 mg vitamin C, 51 mg calcium, 1 mg iron, 20 mg magnesium, .17 mg manganese, 329 mg potassium, 9 mcg selenium, 477 mg sodium, .73 mg zinc

So, should you eat tofu and other soy foods or leave them alone?

Like any food, there are pros and cons, and soy is neither good nor bad. Clearly, Asians have consumed it safely and healthily for centuries, but they also consume a lot of fish and seaweed, foods that are high in iodine and protect the thyroid. When it comes to soy, your individual health situation and other foods consumed in the diet affect how healthy soy will be for you.

Let’s look at the pros and cons of eating soy.

Why Soy Can Cause Serious Health Problems
We had a patient at LMI who was a breast cancer survivor.  Thinking it was better for her health, she had become vegetarian and was eating a lot of soy.  But despite that, she was overweight and her energy was poor.  In addition, she had developed severe arthritis, and was moving toward needing knee replacements.

After a thorough workup, we found that she had low thyroid and had developed an allergy to soy, as well as to wheat and cow’s milk.  After eliminating these foods and working to restore her gut integrity, she was eventually able to eat small amounts of wheat or dairy, but not soy — even eating a small amount would cause severe pain.  The allergy alone meant she should avoid soy, but given her low thyroid, soy would also interfere with her thyroid hormones.

This patient exemplifies the two conditions in which soy is contraindicated and would not be healthy.  Simple testing will tell you if you have either of these issues, and if you do, you should avoid soy foods.

Why Soy Can Be Health Protective
Soy isoflavones are weakly estrogenic, which means they bind to your estrogen receptors and in so doing, they may protect you from strongly estrogenic substances like xenoestrogens (chemicals in the environment that promote breast and prostate cancer).

For example, one study which surveyed breast cancer survivors found that those who consumed soy isoflavones in the diet had lower levels of cancer recurrence compared to those who did not consume them.² Reduced risk of breast cancer was found when soy isoflavones were consumed at levels comparable to those in Asian populations.

A similar trend has also been observed with men and prostate cancer.³ One study found that the highest intake of soy foods reduced the risk of prostate cancer in men by 40%.⁴

What Can We Conclude About Soy?
For people with an underactive thyroid or soy allergy, soy is not at all a healthy food.  But if there are no contraindications, soy foods can be eaten moderately and will probably provide health benefits.  To get the most out of soy, it’s a good idea to make sure you get enough iodine from fish and kelp and supplement with probiotics.

References

1. www.encyclopedia.com/doc/1039-goitrogens.html
2. Guha N, Kwan ML et al. Breast Cancer Res Treat. 2009 Feb 17.
3. Park SY, Wilkens LR et al. Br J Cancer. 2009 Jun 16;16(6).
4. Cancer Epidemiol Biomarkers and Prev. 2007. 16(3): 538-45.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.  To learn more click here now.]

Let’s start with a close look at the popular 2005 book The China Study.

If you have read this book, you know that on the surface it appears to make quite a case against consuming animal protein. It asserts that higher animal protein intakes were clearly associated with increased risk of cancer.

First, it cites animal studies of the book’s author, US researcher Dr. T. Colin Campbell, which found that feeding casein (a protein from milk) to rodents gave them cancer.  The author then reasoned that human research was needed, so he looked to China where he hypothesized that China’s lower rates of cancer could be due to their lower intake of animal protein.

There are a couple of problems with the whole premise. First, while China does have lower rates of some cancers, it has the highest rate of stomach cancer in the world!¹ That fact is never discussed in the book.

Second, when you analyze the studies upon which the book was based, you find that the rates of cancer for meat eaters did increase, but only slightly.  In fact, as one author who analyzed the China study data pointed out, animal protein increased rates of cancer only slightly and smoking did not increase rates of cancer at all.²

With these results not being definitive, and in some instances so contrary to other research, we need to compare them to the work of other researchers.

In doing so, we find that other studies have not confirmed the China study data.  For instance, a study from 2006³ found no differences in “cancer rates between vegetarians and non-vegetarians.”  This study found that vegetarians did tend to have lower BMIs and lower cholesterol levels than non-vegetarians. They also had 20% fewer deaths from ischemic heart disease.

These findings led many to conclude that vegetarian diets are healthier, but when it comes to overall mortality, there is s no difference in vegetarians versus non-vegetarians.

If you look beyond cancer, is a vegetarian diet any more healthful overall than a diet that includes meat? Again, no — and research proves it.

• A Dutch review of the issue concluded that a vegetarian diet conferred no more benefit than a diet that included plenty of unrefined plant foods like vegetables, fruits, nuts and legumes, but which also included animal protein. On the other hand, according to their literature review, a vegetarian diet does significantly increase one’s risk of certain nutrient deficiencies like vitamin B12, calcium, iron, and zinc — especially in vegans.⁴
• Another study found that vegetarian diets were associated with lower vitamin B12 status and therefore to increased levels of artery-clogging homocysteine.⁵
• A Slovakian researcher has stated that the healthiest inhabitants of Northern Europe are from Iceland, Switzerland and Scandinavia, populations that consume high amounts of animal protein.⁶

This is the type of balanced reporting that I find to be missing in many discussions of vegetarianism.

I do want to acknowledge that meat consumption is less healthy today than in the past. Fats in meats store pesticides and other toxins that occur in the environment. However, I do not feel a massive shift to vegetarian diets would improve our health statistics, especially in the 25% or so of the population who are insulin resistant.

So, what kind of diet do I recommend? Whole and unprocessed plant foods for their lowered health risks. Eat more vegetables and salads, and some fruit and beans, but limit grains and starchy foods to tolerance.

Unprocessed, organic animal proteins like chicken, turkey, and fish should also be included.  Red meat can be eaten, but limited to no more than once a week.   Grass-fed beef and bison are good red meat choices.

This is the diet we find to be most successful for the majority of people. It provides immediate health benefits like weight and cholesterol lowering, and is still satisfying.  And so far the evidence shows that it will be just as protective against cancer.

The author of the Slovakian study cited above concluded as I do, that it is “ample consumption of fruits and vegetables, not the exclusion of meat,” that makes one healthier.

References

1. http://info.cancerresearchuk.org/cancerstats/types/stomach/incidence/.
2. www.westonaprice.org/bookreviews/chinastudy.html.
3. Proc Nutr Soc. 2006; 65(1):35-41.
4. Arch Pub Health. 2005, 63:1-16.
5. Ann Nutr Metab. 2006;50:485-491.
6. Ginter E. Bratisl Lek Listy. 2008. 109(10):463-6.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country.  Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription.  To learn more, click here.]

Does Meat Cause Cancer?

By James LaValle, R.Ph, ND, CCN

In the United States there is a fairly common belief based on dubious research and media hypethat vegetarian diets are healthier and protective against cancer. I would like to set that myth to rest, because to date, the studies have not been clear on this.

Let’s start with a close look at the popular 2005 book The China Study.

If you have read this book, you know that on the surface it appears to make quite a case against consuming animal protein. It asserts that higher animal protein intakes were clearly associated with increased risk of cancer.

First, it cites animal studies of the book’s author, US researcher Dr. T. Colin Campbell, which found that feeding casein (a protein from milk) to rodents gave them cancer.  The author then reasoned that human research was needed, so he looked to China where he hypothesized that China’s lower rates of cancer could be due to their lower intake of animal protein.

There are a couple of problems with the whole premise. First, while China does have lower rates of some cancers, it has the highest rate of stomach cancer in the world!¹ That fact is never discussed in the book.

Second, when you analyze the studies upon which the book was based, you find that the rates of cancer for meat eaters did increase, but only slightly.  In fact, as one author who analyzed the China study data pointed out, animal protein increased rates of cancer only slightly and smoking did not increase rates of cancer at all.²

With these results not being definitive, and in some instances so contrary to other research, we need to compare them to the work of other researchers.

In doing so, we find that other studies have not confirmed the China study data.  For instance, a study from 2006³ found no differences in “cancer rates between vegetarians and non-vegetarians.”  This study found that vegetarians did tend to have lower BMIs and lower cholesterol levels than non-vegetarians. They also had 20% fewer deaths from ischemic heart disease.

These findings led many to conclude that vegetarian diets are healthier, but when it comes to overall mortality, there is s no difference in vegetarians versus non-vegetarians.

If you look beyond cancer, is a vegetarian diet any more healthful overall than a diet that includes meat? Again, no — and research proves it.

• A Dutch review of the issue concluded that a vegetarian diet conferred no more benefit than a diet that included plenty of unrefined plant foods like vegetables, fruits, nuts and legumes, but which also included animal protein. On the other hand, according to their literature review, a vegetarian diet does significantly increase one’s risk of certain nutrient deficiencies like vitamin B12, calcium, iron, and zinc — especially in vegans.⁴
• Another study found that vegetarian diets were associated with lower vitamin B12 status and therefore to increased levels of artery-clogging homocysteine.⁵
• A Slovakian researcher has stated that the healthiest inhabitants of Northern Europe are from Iceland, Switzerland and Scandinavia, populations that consume high amounts of animal protein.⁶

This is the type of balanced reporting that I find to be missing in many discussions of vegetarianism.

I do want to acknowledge that meat consumption is less healthy today than in the past. Fats in meats store pesticides and other toxins that occur in the environment. However, I do not feel a massive shift to vegetarian diets would improve our health statistics, especially in the 25% or so of the population who are insulin resistant.

So, what kind of diet do I recommend? Whole and unprocessed plant foods for their lowered health risks. Eat more vegetables and salads, and some fruit and beans, but limit grains and starchy foods to tolerance.

Unprocessed, organic animal proteins like chicken, turkey, and fish should also be included.  Red meat can be eaten, but limited to no more than once a week.   Grass-fed beef and bison are good red meat choices.

This is the diet we find to be most successful for the majority of people. It provides immediate health benefits like weight and cholesterol lowering, and is still satisfying.  And so far the evidence shows that it will be just as protective against cancer.

The author of the Slovakian study cited above concluded as I do, that it is “ample consumption of fruits and vegetables, not the exclusion of meat,” that makes one healthier.

References

1. http://info.cancerresearchuk.org/cancerstats/types/stomach/incidence/.
2. www.westonaprice.org/bookreviews/chinastudy.html.
3. Proc Nutr Soc. 2006; 65(1):35-41.
4. Arch Pub Health. 2005, 63:1-16.
5. Ann Nutr Metab. 2006;50:485-491.
6. Ginter E. Bratisl Lek Listy. 2008. 109(10):463-6.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country.  Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality and the Executive Editor of THB's The Healing Prescription.  To learn more, click here.]

Cutting Edge Fitness:

Exercise: the 13th Step to Beat Addiction!

By Missy Hawthorne, RN, CSCS

Todd Crandell was 20-something and an up and coming hockey player with a promising futurewhen he lost it all to substance abuse. After 13 years of drug and alcohol addiction, Crandell decided to enter recovery the traditional way — detox, support groups, AA meetings, the 12 steps etc. — but he, like many others, felt something was missing.

We are learning that one size does not fit all when it comes to addiction recovery programs. The 12-step programs have and will continue to help millions successfully recover from addictions.  However, many recovery programs are now taking a more holistic approach when treating addictions — not just alcohol and drugs — but other addictions like cigarette smoking and binge eating.

The holistically oriented programs supplement the traditional approach of beating an addiction with lifestyle changes including exercise, nutrition, stress management and optimal rest.  That’s why as a fitness trainer, I am now talking about addictions, because exercise can play a central role.

Exercising every day has been proven to positively impact an addict in many ways. For example, an active addict can lose structure and meaning to his/her day, but exercise immediately provides this. Exercise fills time and keeps the mind busy.  The process of getting fit or actually training for a specific event builds confidence and gives the recovering addict a goal to work toward.

Exercise can also be beneficial in easing symptoms of anxiety and depression, which go hand-in-hand with addiction. An imbalance of neurotransmitters in the brain produces the anxiety and depression. Exercise not only impacts endorphins, but also increases levels of serotonin and dopamine, creating more balance.   This produces the famous “runners high,” decreases anxiety, and provides an overall feeling of “calm.”

These were the benefits for Crandell, and they helped him overcome his addiction for good and get his life back on track.  He is now helping others overcome addiction with the organization he founded called Racing for Recovery.

He says the holistic approach to recovery helped him “not only physically, but spiritually, emotionally, and intellectually, as well.”¹ In other words, the whole person.  You can learn more about the organization at www.racingforrecovery.com.

Research shows that 75% of Americans know someone who has an addiction.² If you are struggling with addiction now, I urge you to seek out programs that encourage exercise.  It has helped many others like Todd Crandell, and it could be just what you need to finally overcome your addiction.

References

1. Myers, C. 2009. Exercise and  Addiction.  ACE Certified News. 6-7.
2. National Survey, 2008; Lake Research Partners for Scientists & Engineers for America. Presented in partnership with ScienceDebate2008.com.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness.  She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit.   Melissa serves as a fitness consultant for the LaValle Metabolic Institute.  To learn more, click here.]

Healthy Nutrition:

Soy: Health Food Extraordinaire?

By Laura LaValle, RD, LD

Most people today view soybeans as a health food extraordinaire.  But lately you may have seenconflicting opinions as to whether it is healthy or not.  As a common food allergen that is high in goitrogens¹ (substances that interfere with thyroid hormones), there are some valid concerns.

So, should you eat tofu and other soy foods or leave them alone?

Like any food, there are pros and cons, and soy is neither good nor bad. Clearly, Asians have consumed it safely and healthily for centuries, but they also consume a lot of fish and seaweed, foods that are high in iodine and protect the thyroid. When it comes to soy, your individual health situation and other foods consumed in the diet affect how healthy soy will be for you.

Let’s look at the pros and cons of eating soy.

Why Soy Can Cause Serious Health Problems
We had a patient at LMI who was a breast cancer survivor.  Thinking it was better for her health, she had become vegetarian and was eating a lot of soy.  But despite that, she was overweight and her energy was poor.  In addition, she had developed severe arthritis, and was moving toward needing knee replacements.

After a thorough workup, we found that she had low thyroid and had developed an allergy to soy, as well as to wheat and cow’s milk.  After eliminating these foods and working to restore her gut integrity, she was eventually able to eat small amounts of wheat or dairy, but not soy — even eating a small amount would cause severe pain.  The allergy alone meant she should avoid soy, but given her low thyroid, soy would also interfere with her thyroid hormones.

This patient exemplifies the two conditions in which soy is contraindicated and would not be healthy.  Simple testing will tell you if you have either of these issues, and if you do, you should avoid soy foods.

Why Soy Can Be Health Protective
Soy isoflavones are weakly estrogenic, which means they bind to your estrogen receptors and in so doing, they may protect you from strongly estrogenic substances like xenoestrogens (chemicals in the environment that promote breast and prostate cancer).

For example, one study which surveyed breast cancer survivors found that those who consumed soy isoflavones in the diet had lower levels of cancer recurrence compared to those who did not consume them.² Reduced risk of breast cancer was found when soy isoflavones were consumed at levels comparable to those in Asian populations.

A similar trend has also been observed with men and prostate cancer.³ One study found that the highest intake of soy foods reduced the risk of prostate cancer in men by 40%.⁴

What Can We Conclude About Soy?
For people with an underactive thyroid or soy allergy, soy is not at all a healthy food.  But if there are no contraindications, soy foods can be eaten moderately and will probably provide health benefits.  To get the most out of soy, it’s a good idea to make sure you get enough iodine from fish and kelp and supplement with probiotics.

References

1. www.encyclopedia.com/doc/1039-goitrogens.html
2. Guha N, Kwan ML et al. Breast Cancer Res Treat. 2009 Feb 17.
3. Park SY, Wilkens LR et al. Br J Cancer. 2009 Jun 16;16(6).
4. Cancer Epidemiol Biomarkers and Prev. 2007. 16(3): 538-45.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.  To learn more click here now.]

Healthy Recipes:

Broccoli Cauliflower Salad

By Laura LaValle, RD, LD

This salad is perfect for a summer picnic or pot-luck and a delicious way to get cruciferousvegetables into your diet.  For variety, add another favorite vegetable to this salad.  Grape tomatoes and chopped red onions add a nice twist.

Serves: 6
Time to Table: 45 minutes

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
Good source of riboflavin, vitamin B-6, folate, selenium

Ingredients*
3 cup broccoli florets, loosely packed
3 cup cauliflower florets, loosely packed
2 cups hard-cooked eggs, diced
2 oz. Vegan Gourmet soy cheese cheddar flavored, shredded (or other cheese of your choice)
6 slices bacon, cooked crisp and crumbled
3/4 cup light mayonnaise
2 T. agave nectar
1 to 2 T. white vinegar, to taste

*Use organic ingredients for optimal nutrition.

Preparation
Blanch broccoli and cauliflower by cooking in boiling water for 1 minute.  Drain in a colander and run them under very cold water.  Drain in colander again and then place vegetables in a single layer on several sheets of paper towels. Pat dry with additional paper towels. In a large salad bowl, layer the broccoli, cauliflower, eggs, cheese and bacon. Prepare the dressing by whisking together the mayonnaise, agave nectar and vinegar. Pour dressing over top and chill for at least 30 minutes.

Nutrition
234 calories, 7 g protein, 13 g carbohydrates, 17 g fat, 4 g saturated fat, 5 g monounsaturated fat, 7 g polyunsaturated fat, 88 mg cholesterol, 7 g sugars, 1 g fiber, 1168 IU vitamin A, .12 mg thiamin, .18 mg riboflavin, 1.1 mg niacin, .84 mg pantothenic acid, .21 mg vitamin B-6, 61 mcg folate, .33 mcg vitamin B-12, 56 mg vitamin C, 51 mg calcium, 1 mg iron, 20 mg magnesium, .17 mg manganese, 329 mg potassium, 9 mcg selenium, 477 mg sodium, .73 mg zinc