qigong, tai chi & diabetes

A pilot study funded by the Diabetes Australia Research trust has indicated that qigong and tai chi exercises can significantly improve several markers of metabolic syndrome. At the end of a 3 month study, the participants demonstrated significant improvement in several indicators of metabolic syndrome, including blood pressure, HbA1c (the amount of sugar in the blood), bodyweight and waist circumference. (www.researchaustralia.com.au). We will be offering qigong classes in San Francisco beginning in early September. Go to: www.daoclinic.org for details!

eat your cruciferous veggies

The cruciferous family of vegetables includes broccoli, cabbage, bok choy, brussels sprouts, cauliflower, cress, kale, mustard greens, turnip greens and kohlrabi. These veggies are vitamin powerhouses, and contain powerful sulfer compounds, including indole-3-carbinol, which is converted in the stomach to a substance called DIM which can prevent and/or help treat estrogen-related cancers such as breast cancer and cervical cancer. I strongly recommend at least one serving of these veggies per day for their high fiber and vitamin content. Keep this in mind when you make your next shopping list: Research has shown that simply eating cabbage once a week can dramatically lower your risk of developing cancer of the esophagus, lung, bladder, colon, and rectum. (Am J Epidemiol 79;190(1):1-20)(Cancer Res Suppl 83;43;2488s-2453s).

because your stomach has no teeth

Many people have the habit of eating their food very quickly, which means that food does not get chewed sufficiently for proper digestion. First things first, you should chew your food because your stomach has no teeth! Digestion begins in the mouth: your saliva has enzymes that break down carbohydrates, and it lubricates the food which makes it easier to go down the esophagus. If you don't chew well enough, these steps are skipped, and the food particles remain too large for proper digestion. The larger food particles become a target for bacterial growth in your gut, leading to such fun things as indigestion and gas. Eating more slowly is an exercise in mindfulness, and it is essential when dieting, as you will be able to detect when you are full sooner.

hot weather challenge

It has been very, very hot in San Francisco and other parts of the country this past week. As many people know from first hand experience, hot weather can make you feel irritable and moody. Here are some cooling recommendations to sample for a day to see how you feel. First, stop with your first cup of coffee. Coffee (even iced) has a warming and drying effect on the body, not good when you are already hot and have sweated out a lot of your body's water. Try switching to green tea, peppermint tea, or chrysanthem tea (or a combination of these), as they are all cooling, even when served hot. Fruits are cooling too, particularly watermelon, which is easy to find this season. Drink at least 6 tall glasses of water to replenish fluids. I encourage you will try these tips one day and note your mood. Stay cool!

to your health!

I thought this would be a perfect friday night post:
Red wine is high in a compound called resveratrol. Resveratrol has been shown to have anti-inflammatory and anti-cancer properties. Red wine consumption helps increase HDL, the good cholesterol. It is also believed to lower the risk of heart disease. For those of you who don't or can't enjoy red wine, resveratrol can also be found in peanuts, mullberries and raspberries.

A glass or two of red wine can be considered part of a heart-healthy diet, so enjoy and cheers!

prostate health

Prostate cancer is the most common cancer in men. In fact, more than half of men age 40 to 59 have enlarged prostates. Luckily there are nutrients that help protect the prostate and keep it healthy:
(1) Lycopene: a powerful antioxidant found in tomatoes, apricots, watermelon and pink grapefruit. It has been found to shrink prostate tumors. (2) Zinc: the level of zinc in the prostate declines dramatically in men with prostate cancer and enlargement. Good sources are pumpkin seeds, barley, oysters, chicken and crab. (3) Tea: a 2004 study found that green tea polyphenols help men with early prostate cancer stave off more advanced stages. Steep the tea for at least 5 minutes. (4) Selenium: a 2003 study found that just a small amount decreases cancer risk. Found in seafood, brown rice, oats and abundant in brazil nuts. (5) Omega-3 fatty acids: a protective fat found in cold-water fish and flax.

Try to avoid nonorganic meat and dairy, both of which contain growth hormones that can cause aberrant cellular proliferation in the prostate. Stay active and keep your weight within reasonable limits; both are correlated with a healthy prostate.

chocolate: the health food

Here's some good news for chocoholics! Chocolate is high in flavonoids, which are a category of antioxidants. Antioxidants help protect the body's cells from damage by free radicals and environmental contaminants. Chocolate's heart-healthy flavonoids help the blood vessels relax, reduce platelet activation (clotting), and positively affect the balance of eicosanoids, which play a role in cardiovascular health. The more the chocolate is processed or diluted, the lower amounts of antioxidants. Therefore, dark chocolate is the best choice; the darker the better.

Interestingly, a new study shows that older men who ate or drank the most cocoa (4.2g/day) halved their risk of dying. Drinking cocoa appears to reduce the risk of hypertension, hypertension mortality, and death from all causes. Archives of Internal Medicine, Feb 2006; 166: 411-417. This does not mean that we should all go on a chocolate binge. Instead, go out and enjoy a few pieces of organic dark chocolate per day, guilt-free!

go organic!

I have been eating organic foods since 1990, and virtually every food item in my house has been organic since then. The "higher cost" of organics is offset by the benefits of buying and eating organic foods. The prices of non-organic foods do not take into consideration the effects of the farming techniques on the soils for future generations, and the health effects of the pesticides on us (like one pesticide that is legal despite the fact that when frogs are exposed to it, they become hermaphrodites).

Here are some great reasons to go organic:
1. Organic produce tastes delicious and studies show it contains more vitamins, nutrients, and cancer-fighting antioxidants than non-organic produce.
2. Organic produces reduces the health risks associated with pesticide residues on food, and is produced without using GMO's (genetically modified organisms).
3. Organic farming stops the cycle of pests becoming more resistant to chemicals and reduces our dependence on non-renewable resources like petrochemical-based fertilizers.
4. Organic production encourages biodiversity and is kinder to wildlife while creating and maintaining harmonious ecosystems.
5.Organic farming creates a safer workplace for farm workers by eliminating exposure to toxic pesticides, and it builds naturally fertile soil while preventing soil erosion.
Oh, I could go on with this sermon, but I'll stop here. Personally, the first reason listed is enough reason for me!

good news for lowering cholesterol

Earlier this month I posted a 2003 study from JAMA which found that eating well can be just as effective as statin drugs for lowering cholesterol. I am happy to report that a new 2006 study has found that an "anti-cholesterol diet" rich in almonds, oatmeal, fish, soy, lean meat, fruit & veggies was as effective as statin drugs in lowering high cholesterol. Am J Clin Nutr 2006 83: 582-591. Given the long-term risks of statin drugs (such as liver function impairment, muscle damage (myopathy), lowered COQ 10 levels and impaired cognition), it just makes sense to try to alter your diet to prevent the need to go on statins, no?

keeping the joints healthy

Here's a few tips for healthy joints: (1) Eat joint-healthy foods. These include foods high in sulfur such as eggs, onions, garlic, broccoli, chicken, seafood, and nuts. Omega-3 acids, found in fish & flax, have been shown to be beneficial to the joints by reducing inflammation. (2) Get massages! Poor circulation can worsen joint pain. Massages can send nutrient-rich blood to the joints. (3) Move it! There is a saying in Chinese medicine that the hinges on a frequently used door do not rust. That means that if you keep the joints moving, they will be kept strong and flexible.

peppermint's promise

Peppermint is the herb of choice for people with intestinal issues such as Irritable Bowel Syndrome (IBS), colitis, Crohn's, and chronic gas & bloat. It is a carminative, which means that it helps to prevent intestinal gas. It is also antispasmodic, which means that it helps relieve abdominal and intestinal pain. A review of 15 clinical trials of peppermint oil therapy concluded that peppermint oil enteric-coated capsules were effective for treating IBS symptoms. The reviewers stated that "peppermint oil may be the drug of choice in IBS patients with non-serious constipation or diarrhea to alleviate general symptoms and improve quality of life." You can begin by drinking peppermint tea, and if that doesn't get the job done, try to find enteric-coated peppermint oil pills at your local health food store.

Chinese medicine uses peppermint tea to help soothe sore throats from the common cold, and to help alleviate stress & anger issues.

Be aware that peppermint can irritate the stomachs of people with acid reflux!

your boots were made for walkin'

Thirty minutes of brisk walking can elevate the mood of people suffering from depression, giving them a greater sense of vigor and psychological well-being for up to an hour afterwards. (Medicine & Science in Sports & Exercise, 37(12):2032-2037, December 2005). This study is one of many that shows a "stuck mood" can be transformed when you get the body moving. I highly recommend at least 15-20 minutes of walking per day to people who could use a mood boost--it works!

miso soup and breast cancer

According to a study in the Journal of the National Cancer Institute (2003; 95:906-13), miso soup consumption is linked with up to a 50% reduced risk of breast cancer. The study polled 22,000 Japanese women, and those who had three or more cups of miso soup per day had a 40% lower risk of developing breast cancer than those who had less than one cup per day. Women who also ate soy products in addition to the 3+ cups of miso per day had a 54% lowered risk.

Miso is a fermented paste made from soy, salt, and rice. Because it is a live, fermented food, it is high in probiotics, making it an excellent digestive tonic (as long as you don't boil it and kill the probiotics). Purchase only refrigerated, organic miso rather than miso found on a grocery shelf. I really like Miso Master, and I've been cooking with it since 1990.

So here's an easy miso soup recipe:
Boil water and add a scallion, a carrot, some cabbage (or other leafy green) until the veggies are softened. If you are adventurous, put one or two small pieces of wakame seaweed or sea palm seaweed in at the very beginning. Pour the soup in a bowl, and add one to two teaspoons of Miso Master brand yellow miso. Dissolve the miso by squishing it against the sides of the soup bowl. Enjoy!

starbucks pizza in a cup

By now everyone knows that I am a big tea fan, and here's one more reason why:

Starbucks Venti Strawberries & Creme Frappucino with whipped cream has 770 calories and 19 grams of fat (10 of them saturated fat-- half of the daily recommended max). The Center for Science in the Public Interest calls this beverage "the nutritional equivalent of a Pizza Hut Personal Pan Pepperoni Pizza that you sip through a straw" based on the above statistics. How much fat does tea have? Guess!

take control of blood sugar levels

There are a number of supplements that help promote insulin sensitivity and slow the release of glucose in your bloodstream. Many of us have people with diabetes in our families, and here are some supplements that may help us avoid the same fate:

Cinnamon (a gram in your oats in the morning) can help maintain normal glucose levels and may help maintain normal cholesterol levels. This is the most simple thing you can add to your daily routine to help moderate blood sugar levels.
Vitamin D is necessary to help the body process sugar.
Chromium polynicotinate- works by making your cells more able to absorb insulin.
Gymnema Sylvestre leaf extract (400mg/day) slows the transport of glucose from the intestines into the blood stream, thus helping to maintain normal ranges of blood sugar.
Alpha Lipoic Acid- powerful anti-oxidant that scavenges blood sugar end products and free radicals to prevent cellular damage.

There are supplements on the market that combine some or all of these in one pill. Always talk with your doctor before adding new supplements to your diet.

flax facts

And now for a bunch of great reasons (demonstrated in numerous research studies) to eat ground flax seeds in your cereal, oats, yogurt, or whatever else: lower blood cholesterol levels, protection against hormone-related cancers, heart health, naturally healthy laxative, anti-inflammatory Omega-3 fatty acids (which have been shown to alleviate depression), lower triglyceride levels, blood sugar regulation, and immune boosting properties. I recommend the seeds over the oil because the oil lacks some of the beneficial lignans (antioxidants) and the fiber that strengthens digestion and detoxification. Try 1-3 tablespoons of organic ground flax seed per day. You should notice digestive improvement within one to two weeks.

my new favorite summer tea

I have found the one chilled green tea product that is worth giving up one of my daily cups of freshly brewed hot tea. It is called Sencha Shot by a Japanese company called Ito En. I found it at a Whole Foods in Florida (and in San Francisco they have it at the Village Market at the Ferry Building & Rainbow Grocery). It is a small can of unsweetened, strong green tea that packs a big punch of the powerful tea antioxidants called "catechins." (About five times more than the average bottled green tea product!) It is slightly bitter and does not give you a big, jangly caffeine buzz. Sencha Shot has the same amount of antioxidant catechins as a green tea extract or pill, but has the advantage of being a delicious & refreshing beverage. My only wish is that it was organic, but in this case, the tea antioxidants, purified water, and high vitamin C content balance it out. Try it and let me know what you think!