the 12-letter word

July 23, 2009 at 1:08 pm (diet, exercise, health, muscles)
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Constipation. The 12-letter word that comes up more in reference to the seemingly constipated rather than the really constipated. However, it is one of the most common complaints doctors and physical therapists hear about.

If you Google “constipation” and “exercise,” you find a lot of talk about long walks, yoga, and cycling, among other aerobics. And then there’s a whole section on eating the right kinds of foods with high fiber content.

All of these methods are along the right track: increasing circulation and movement. However, while these exercises and healthy eating habits would help guide a regular person down a healthier path, it does not address constipation as directly as the inclusion of one singular, proven-effective exercise.

Growing up, my mom remembered that there was a time when her father, my grandfather, had chronic constipation issues. It was so severe he actually had surgery performed to relieve his pain…and to no avail! After his surgery stint, however, he had the fortune to hear about a simple exercise that would not only improve his discomfort, but actually cure his chronic constipation!

Because I have a sense of humor, I’m going to call it what it is: “Sphincter Breathing.” You thought you didn’t like to bring up the C-word; let’s see you try saying that in polite company!

Now, I am going to list the steps by introduction of the same advice my parents shared with one of their long-time clients. The client, whom we will name Mr. Edwards, approached my mom and, with his heavy British accent, tried to explain to her his problem, without using the 12-letter word (smile). He wanted to know what to include in his diet to help him relieve his severe constipation. When my mom finally understood, she advised him on eating less meat and more seeds, beans, and greens, and then asked Dad to explain the Sphincter Breathing exercise:

Sphincter Breathing is just like what it sounds. Your sphincter has two rings of muscles around it – an internal sphincter and an external sphincter. The external sphincter, or outer ring, is a voluntary muscle which you can tighten and release at will. In order to relieve constipation (and even cure chronic constipation), what it comes down to is the daily clenching and releasing of that external sphincter muscle.

1) Tighten and pull up the sphincter muscles – you should feel those muscles lifting or squeezing upwards.
2) Release.

Repeat. You do not need to tighten and hold for a set amount of time, but if it helps with rhythm, maybe you can count “One Mississippi (in), Two Mississippi (release).”

There is really no right or wrong way to do it. You can do it standing up or sitting down. Dad explained to him that a majority of people sit in an office chair all day – which may also lead to constipation – and what a perfect opportunity to exercise Sphincter Breathing. Plus, if you’re doing it right, no one will notice! (smile)

Finally, you can do this exercise five minutes a day, but at first, you may want to do it as frequently as it comes to mind. It may also be helpful to schedule a set time in the beginning – before it becomes a regular habit like brushing your teeth.

Back to Mr. Edwards, who returned – cured – less than a month later to thank my parents profusely for their introduction to Sphincter Breathing. After a week, he had immediately felt relief and comfort. He mentioned that his friend also had had surgery to relieve constipation, to no avail, and that a specialist in New York had recommended that he undergo surgery for severe constipation as well. He was so relieved that he found this other, healthy, natural way to cure him of…the 12-letter word.

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papaya, Carica papaya

May 17, 2009 at 12:12 am (aging, anti-cancer, anti-diabetic, beauty, diet, menopause, skin)
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When my mom hit menopause, she was faced with an important decision: hormone supplements or potentially “suffering and living with it.” Her doctor recommended hormonal replacement therapy (HRT) with medications containing progesterone and oestrogen. And initially, with her first prescription, she did get on it. But while she was on HRT, she said that she never felt quite right.

And then there was all this research about long-term HRT increasing the likelihood of breast cancer. So she stopped taking her supplements and started experiencing the symptoms of menopause: sleep difficulties, night sweats, hot flashes, and general irritability.

Soon, however, she read about the power of the papaya fruit for menopausal women. She had heard about soy, but she never thought she’d drink enough soymilk or eat enough soy products to counter the symptoms. With papaya, however, she felt that she had a natural, nutritional supplement that could offer her a third alternative to dealing with menopause.

Even within a week of eating freshly cut papayas or adding them in homemade smoothies, she felt healthier and less irritable. She soon stopped experiencing menopausal symptoms completely. To this day, she continues to eat papayas once a week or at least every other week, and even more often, when they are in season.

Papaya is such a delicious fruit overall, so I encourage you to try some today. The health benefits are enormous (scroll down to “Who’s done the research” to read more.).

WARNING: Pregnant women should not eat papaya. It is not just “a folk remedy for contraception and abortion.” Research on pregnant mice (see last research bullet) has shown that papaya, especially in its unripened form, does affect the foetus. However, fully ripe papaya is not considered dangerous.

How to cook/eat papaya: Although I’ve never eaten cooked papaya before, is used to tenderize meat. As mentioned above, my mother and I like to eat ripe and freshly cut papaya by itself or blended in a smoothie. For some reason, papayas go great in smoothies. Maybe it’s because they are mushy, like bananas. When the papaya is just ripe, it is quite sweet, especially towards the bottom of the fruit.

Where to find it: You can find fresh papayas at your local grocery store. Choosing the right papaya is the fun part. My mother and I prefer Mexican papayas over Hawaiian papayas. The former is more elongated, while the latter is more round. To pick a good Mexican papaya, look for the lengthier one; they usually have more meat to them, whereas the rounder Mexican papayas have more empty space inside and more seeds.

When choosing papayas, it’s good to know when you want to eat them. If you want to eat right away, pick a papaya with golden colors and soft to the touch, but not bruised nor shriveled, of course. If you wish to eat it later in the week, pick one that is more intermediate in color, between green and golden. When you bring it home, don’t store it in the refrigerator. Allow it to complete it’s golden color and soften; then you’ll know when it’s ready to eat.

What else: So what makes the papaya a great solution to cure your menopausal blues? It’s the phytoestrogen! Read on, to learn more about this funky hormone…

Who’s done the research:

    • Papaya, for example, contains phytoestrogen, which can be added to your diet to help increase estrogen in your body…Phytoestrogens are similar but not identical to the estrogen produced by the body. Phytoestrogens are plant-derived compounds, and are more natural than the prescribed drugs on the market. – Senzon, Sandra & E. Chronimed Zack. Reversing Gum Disease Naturally: A Holistic Home Care Program. 2003:29-30.

    • In various societies, older women traditionally eat certain foods to remedy menopausal side effects. In the South Seas, for example, women of menopausal age eat papaya, which contains phytoestrogens, once a day. Studies are beginning to show that these plant compounds can be helpful in menopause. Traditional diets in Japan also are rich in phytoestrogens. Studies of Japanese women with traditional Japanese diets show that these women’s bodies contain levels of plant estrogens up to 1,000 times the level found in Western women, according to Dr. [Fredi] Kronenberg. “It may be that the reason these women don’t have hot flashes is that they are eating a lot of weakly estrogenic substances all the time. These women also have a lower incidence of breast cancer, and one of the reasons suggested for this is that there are other things in the plant foods that are anticarcinogenic.” In these studies, the higher estrogen levels were associated with intake of soybeans, soy products such as tofu and miso, and boiled beans.” “As much as 50% of the Japanese diet contains phytoestrogenic foods, whereas Westerners eat 10% or less,” Dr. [Susan] Lark points out. “We really have very little dietary support as far as suppression of hot flashes and other menopausal symptoms.” – Goldberg, Burton, et al. Alternative medicine: the definitive guide. 2002: 962-63.

    • Traditional western medicine often limits women with menopausal symptoms to two choices; (1) hormonal replacement therapy (HRT) with medications containing progesterone and oestrogen, or; (2) suffer in silence and “live with it”. Dietary modifications and nutritional supplements offer a third alternative. A number of foods and herbs are sources of natural plant oestrogens. These herbs and foods are known as Phytoestrogens and can be very helpful in the treatment of menopausal symptoms. Foods containing natural oestrogens include alfalfa, almonds, anise seed, apples, barley beets, cabbage, carrots, chickpeas, clover, corn, cucumbers, fennel, flaxseeds, garlic, green beans, green squash, hops, liquorice, oats, papaya, parsley, peas, plums, potatoes, pumpkin, red beans, red clover, rhubarb, rice, rye, sage, sesame seeds, soybean, soy bean sprouts, split peas, squash, sunflower seeds, walnuts, wheat and yams. A medical review of over 600 studies concluded that phytoestrogens exhibit physiological changes in humans and oestrogenic changes in postmenopausal women. The data was so encouraging that the authors suggested further research be conducted to assess the role of phytoestrogens in cancer prevention. – Murkies AL, Wilcox G, Davis SR. Clinical review 92: Phytoestrogens. J Clin Endocrinol Metab. 1998 Feb; 83(2):297-30.

    • Carica papaya promotes significant wound healing in diabetic rats and further evaluation of this activity in humans is suggested. – Nayak SB, et al. Wound healing activity of Carica papaya L. in experimentally induced diabetic rats. Indian J Exp Biol 45(8):739-43, Aug 2007.

    • Carica papaya has antibacterial effects that could be useful in treating chronic skin ulcers to promote healing. – Dawkins G, et al. Antibacterial effects of Carica papaya fruit on common wound organisms. West Indian Med J 52(4):290-2, Dec 2003.

    • The effect of vegetable and fruit consumption on breast cancer risk is controversial. We examined the association between vegetable and fruit intake and breast cancer risk in a hospital-based case-control study conducted in Guangdong, China. Four hundred and thirty-eight cases were frequency matched to 438 controls by age (5-year interval) and residence (rural/urban). Dietary intake was assessed by face-to-face interviews using a validated food frequency questionnaire. Consumption of individual vegetable and fruit groups such as dark green leafy vegetables, cruciferous vegetables, carrots and tomatoes, banana, watermelon/papaya/cantaloupe were all inversely and significantly related with breast cancer risk. An inverse association was also observed for vitamin A, carotene, vitamin C, vitamin E, and fiber intake. These data indicate that greater intake of vegetables and fruits is associated with a decreased risk of breast cancer among Chinese women residing in Guangdong. – Zhang CX, Ho SC, Chen YM, Fu JH, Cheng SZ, Lin FY. Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer. 2009 Jul 1; 125(1):181-8.

    • This study reports an ethnobotanical survey by means of semi-structured questionnaire of medicinal plants in five districts of Lagos State of Nigeria reputed for the treatment of diabetes. 100 respondents from the predominantly Yoruba tribe mostly males (76%) were knowledgeable in traditional treatment of diabetes. About half of the respondents with 20-30 years experience in treating diabetes used mainly herbs (96%) and have developed effective and easily recognised diagnostic tools. 92% of diabetic patients were usually out-patients aged 21-60 years. Diabetes trado-specialists (80%) rarely referred their patients but usually treated referred cases (96%). Fifty multi-component herbal recipes covered in the survey were mainly liquid preparations often administered without serious side effects (92%). The principal antidiabetic plants included Vernonia amygdalina, Bidens pilosa, Carica papaya, Citrus aurantiifolia, Ocimum gratissimum, Momordica charantia and Morinda lucida. Dietary recommendations also accompanied therapy. – Gbolade AA. Inventory of antidiabetic plants in selected districts of Lagos State, Nigeria. J Ethnopharmacol. 2009 Jan 12; 121(1):135-9.

    • Many aspects of the pathology in beta-hemoglobinopathies (beta-thalassemia and sickle cell anemia) are mediated by oxidative stress. Fermented papaya preparation (FPP) was tested for its antioxidant effects. Results suggest that FPP, as a potent antioxidant, might alleviate symptoms associated with oxidative stress in severe forms of thalassemia. – Amer J, Goldfarb A, Rachmilewitz EA, Fibach E.
    Fermented papaya preparation as redox regulator in blood cells of beta-thalassemic mice and patients. Phytother Res. 2008 Jun; 22(6):820-8.

    • The traditional use of papaya to treat many diseases, especially skin conditions and its prohibition for consumption during pregnancy has prompted us to determine whether papaya extracts both from green and ripe fruits improve wound healing and also produce foetal toxicity. Aqueous extracts of green papaya epicarp (GPE) and ripe papaya epicarp (RPE) were applied on induced wounds on mice. GPE treatment induced complete healing in shorter periods (13 days) than that required while using RPE (17 days), sterile water (18 days) and Solcoseryl ointment (21 days). Extracts were to pregnant mice from day 10 and onwards after conception. 3 mice and 1 mice given RPE and misoprostol, an abortive drug, respectively experienced embryonic resorption while this effect was observed in none of the mice given GPE and water. The average body weight of live pups delivered by mice given GPE was significantly lower than those delivered by mice given water. In SDS-PAGE, proteins were distributed in three bands (Mr range approximately 8-29 kDa). Band intensity at Mr approximately 28-29 kDa was higher in GPE than in RPE. In contrast, band intensity at low Mr (approximately 8 kDa) was found to be higher in RPE than in GPE. Notably, the band corresponding to Mr approximately 23-25 kDa was absent in RPE. These differences in composition may have contributed to the different wound healing and abortive effects of green and ripe papaya. – Anuar NS, Zahari SS, Taib IA, Rahman MT. Effect of green and ripe Carica papaya epicarp extracts on wound healing and during pregnancy. Food Chem Toxicol. 2008 Jul; 46(7):2384-9.

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gum health

May 16, 2009 at 12:38 pm (dental care, tea)
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While I’m on the non-dietary vein, I’d like to share another healthy habit I’ve taken up in the past year.

Just as your body needs regular movement (or exercise) to stay fit and healthy, have you ever thought about it in terms of your gums? Well, it works the same way.

For happy, healthy teeth, we know to brush them regularly and floss. But what do we do to maintain healthy gums? Since the end of last year – when my mom first recommended it – I’ve been massaging my gums once every morning while in the shower.

Now, my gums have been prone to bleeding and pain when I am experiencing hot qi (common symptoms suggest infections or allergy). And I usually take care of this by drinking one to two bowls of mung bean tea. The effects of mung bean tea-drinking is immediate, or just over-night, and my gums feel recovered by morning.

However, with my daily gum massages, I no longer experience the effects of hot qi on my gums. Instead of curative measures like drinking mung bean tea, the gum massages are preventive measures. And it’s much, much easier – you just have to do it often enough so that it becomes a habit and not a hassle to remember before turning off the shower!

How to perform a gum massage: Although it sounds like a task, it’s much simpler than that. You’re used to the motions of brushing your teeth, right? Well, what if you were stranded on a deserted island like Tom Hanks was in Cast Away (2000)? By the way, that’s truly not a film for the weak-stomached, when it comes to toothaches or tooth-related issues. Of course, if you were stranded without a toothbrush, the reasonable thing would be to use your finger to provide the “brushing.” I am not recommending that you substitute your toothbrush with your finger, if you can help it (smile).

The important thing to note is that a gum massage is precisely that…a massage, not a tooth brushing. So, instead of concentrating on your teeth this time, rub your index finger across your gums, or where teeth meet gums, with the motion of tooth brushing. I like to keep the shower running to rinse my mouth during the massage. Massage for the length of a regular tooth brushing session, approximately two minutes.

Like an exercise for the gums, this will help to increase blood circulation to your gums to maintain gum health! Now, wasn’t that easy?

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egg white

May 14, 2009 at 2:18 pm (beauty, skin)
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Venturing into non-dietary territory, for the last three weeks, I’ve been trying out the egg white facial mask. Like with many other treatments, both dietary and other, I started out by doing it once a day, towards the evening, before bed. Cracking a raw egg and separating the egg white into a container, I apply the egg white onto a cleansed face. As soon as the egg white dries and my face feels like it’s starting to freeze, I rinse it off with a wet towel. In my opinion, there was an immediate difference in the tightening of the pores by morning. After a full week of this, I started applying the egg white facial mask every other day, and now every two days.

The most amazing thing the egg white facial does is treat rising acne. As you may have read from the pearl barley post, I’ve tried other topical treatments before, and I’ve noticed that all of them “treat” acne by speeding up the healing process. However, I have to say, early in the first week, I felt a pimple rising irritatingly (still unseen, but felt) on my chin, and after I applied the facial mask in the evening, I arose in the morning with the hint of the pimple completely gone.

There were no bumps and no feeling what-so-ever of anything rising from underneath the skin. That’s when I truly believed the cleansing power from the simple egg white.

Try it yourself today. What have you got to lose?

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walnuts, Juglans regia L.

May 14, 2009 at 1:20 pm (anti-cancer, anti-diabetic, anti-inflammatory, brain, diet)
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Keeping on the theme of nuts, sometimes I forget on purpose, just for the convenience of it. At times, unfortunately, I really do find myself at a loss. That’s when I stare at my assortment of nuts and try to think, “Hmm..are walnuts or pecans the research-proven ‘brain food?’” (smile) Seriously, it has not come to that. And walnuts have indeed been proven to assist in improving memory and behavioral skills.

Although I have yet to be considered a test subject, I have to say I look to one of my former piano teachers as a testament to the power of walnuts upon memory. Recently turning 90, my dear mentor, Mrs. Betty Nolting, has the memory of a steel trap. She still teaches piano to a dozen students and is as sharp as she has ever been, learning new music, techniques, and theories in order to always stay one step ahead of her young students. Accordingly, one of Mrs. Nolting’s favorite snacks is the walnut. I am hoping that if I keep eating walnuts until I turn 90, I will still have memorable years (smile).

Scroll down for more research with walnuts, including effects on prostate cancer, breast cancer, cardiovascular disease, antioxidant potential, and diet.

How to cook/eat walnuts: Like with other nuts, a quick Internet search will retrieve countless recipes using walnuts. I usually buy some raw walnuts and cook them in my breakfast mix: a sweet, soupy concoction of pearl barley, walnuts, pinenuts, pecans, almonds, black soy beans, red beans, red yeast rice, fox nut, with added oatmeal, goji berries, raisins, and craisins (and sometimes, milk or soy milk).

Where to find it: Like most nuts, walnuts can be found in your local grocery store, both in the raw and toasted variety. Remember to try some of the other healthy nuts while you’re there.

What else: For those who are allergic to nuts, be careful! Individuals who are allergic to one tree nut may not be allergic to another; and like peanuts, walnut allergies are more common, so exercise precaution!

Who’s done the research:

    • Aged rats show decrements in performance on motor and cognitive tasks that require the use of spatial learning and memory. Previously we have shown that these deficits can be reversed by the polyphenolics in fruits and vegetables. Walnuts, which contain the n-3 fatty acids a-linolenic acid and linoleic acid, are a dietary source of polyphenols, antioxidants and lipids. Thus, the present study examined the effects of walnut supplementation on motor and cognitive ability in aged rats. Fischer 344 rats, aged 19 months, were fed a control, or a 2, 6 or 9% walnut diet for 8 weeks before motor and cognitive testing. Results for the motor testing showed that the 2% walnut diet improved performance on rod walking, while the 6% walnut diet improved performance on the medium plank walk; the higher dose of the 9% walnut diet did not improve psychomotor performance and on the large plank actually impaired performance. All of the walnut diets improved working memory in the Morris water maze, although the 9% diet showed impaired reference memory. These findings show for the first time that moderate dietary walnut supplementation can improve cognitive and motor performance in aged rats. – Willis LM, Shukitt-Hale B, Cheng V, Joseph JA. Dose-dependent effects of walnuts on motor and cognitive function in aged rats. Br J Nutr. 2009 Apr; 101(8):1140-4.

    • Walnuts contain components that may slow cancer growth including omega 3 fatty acids, phytosterols, polyphenols, carotenoids, and melatonin. A pilot study was performed to determine whether consumption of walnuts could affect growth of human breast cancers implanted into nude mice. Tumor cells were injected into nude mice that were consuming an AIN-76A diet slightly modified to contain 10% corn oil. After the tumors reached 3 to 5 mm diameter, the diet of one group of mice was changed to include ground walnuts, equivalent to 56 g (2 oz) per day in humans. The tumor growth rate from Day 10, when tumor sizes began to diverge, until the end of the study of the group that consumed walnuts was significantly less than that of the group that did not consume walnuts. The eicosapentaenoic and docosahexaenoic acid fractions of the livers of the group that consumed walnuts were significantly higher than that of the group that did not consume walnuts. Tumor cell proliferation was decreased, but apoptosis was not altered due to walnut consumption. Further work is merited to investigate applications to cancer in humans. – Hardman WE, Ion G. Suppression of implanted MDA-MB 231 human breast cancer growth in nude mice by dietary walnut. Nutr Cancer. 2008; 60(5):666-74.

    • Epidemiological studies suggest that the incidence of cardiovascular disease (CVD) and postmenopausal osteoporosis is low in the Mediterranean area, where herbs and nuts, among others, play an important role in nutrition. In the present study, we sought a role of walnuts (Juglans regia L.) in endothelial and bone-cell function. As the endothelial cell expression of adhesion molecules has been recognised as an early step in inflammation and atherogenesis, we examined the effect of walnut methanolic extract and ellagic acid, one of its major polyphenolic components, on the expression of vascular cell adhesion molecule (VCAM)-1 and intracellular adhesion molecule (ICAM)-1 in human aortic endothelial cells. The present results suggest that the walnut extract has a high anti-atherogenic potential and a remarkable osteoblastic activity, an effect mediated, at least in part, by its major component ellagic acid. Such findings implicate the beneficial effect of a walnut-enriched diet on cardioprotection and bone loss. – Papoutsi Z, Kassi E, Chinou I, Halabalaki M, Skaltsounis LA, Moutsatsou P. Walnut extract (Juglans regia L.) and its component ellagic acid exhibit anti-inflammatory activity in human aorta endothelial cells and osteoblastic activity in the cell line KS483. Br J Nutr. 2008 Apr; 99(4):715-22.

    • Diet and lifestyle are modifiable factors involved in the development and prevention of non-communicable diseases, including cardiovascular disease. Nut consumption, particularly walnut intake, has been inversely related to incident coronary heart disease (CHD) in observational studies and to improved lipid profiles in short-term feeding trials. OBJECTIVE: To assess the potential functional effect associated with the regular consumption of walnut-enriched restructured meat products in subjects at risk for cardiovascular disease (CVD). Dietary intervention consisted of regular consumption of the meat product, with or without walnuts, five times per week for five weeks with a 1-month washout in between. RESULTS: The regular consumption of walnut-enriched meat products compared with that of the restructured meat products without added walnuts provokes a decrease in total cholesterol of 6.8 mg/dl. Compared to baseline (mixed diet), meat products with walnuts decreased total cholesterol, LDL cholesterol, and body weight, and increased gamma-tocopherol. CONCLUSIONS: The restructured meat products with added walnuts supplied in this study can be considered functional foods for subjects at high risk for CVD, as their regular consumption provokes a reduction in total cholesterol of 4.5% with respect to baseline values (mixed diet) and 3% with respect to the restructured meat without walnuts. – Olmedilla-Alonso B, Granado-Lorencio F, Herrero-Barbudo C, Blanco-Navarro I, Blázquez-García S, Pérez-Sacristán B. Consumption of restructured meat products with added walnuts has a cholesterol-lowering effect in subjects at high cardiovascular risk: a randomised, crossover, placebo-controlled study. J Am Coll Nutr. 2008 Apr; 27(2):342-8.

    • BACKGROUND: Tocopherols may protect against prostate cancer and cardiovascular disease (CVD). METHODS: We assessed the effect of walnuts, which are rich in tocopherols, on markers of prostate and vascular health in men at risk for prostate cancer. We conducted an 8-week walnut supplement study to examine effects of walnuts on serum tocopherols and prostate specific antigen (PSA). CONCLUSION: The significant decrease in the alpha-T: gamma-T ratio with an increase in serum gamma-T and a trend towards an increase in the ratio of free PSA:total PSA following the 8-week supplement study suggest that walnuts may improve biomarkers of prostate and vascular status. – Spaccarotella KJ, Kris-Etherton PM, Stone WL, Bagshaw DM, Fishell VK, West SG, Lawrence FR, Hartman TJ. The effect of walnut intake on factors related to prostate and vascular health in older men. Nutr J. 2008 May 2; 7:13.

    • The chemical composition, antioxidant potential and antimicrobial activity were studied in six walnuts (Juglans regia L.) cultivars (cv. Franquette, Lara, Marbot, Mayette, Mellanaise and Parisienne) produced in Portugal. Concerning their chemical composition the main constituent of fruits was fat ranging from 78.83% to 82.14%, being the nutritional value around 720kcal per 100g of fruits. Linoleic acid was the major fatty acid reaching the maximum value of 60.30% (cv. Lara) followed by oleic, linolenic and palmitic acids. All the walnut extracts exhibited antioxidant capacity in a concentration-dependent manner being the lowest EC(50) values obtained with extracts of cv. Parisienne. Their antimicrobial capacity was also checked against gram positive (Bacillus cereus, Bacillus subtilis, Staphylococcus aureus) and gram negative bacteria (Pseudomonas aeruginosa, Escherichia coli, Klebsiella pneumoniae) and fungi (Candida albicans, Cryptococcus neoformans), revealing activity against the different tested microorganisms. – Pereira JA, Oliveira I, Sousa A, Ferreira IC, Bento A, Estevinho L. Bioactive properties and chemical composition of six walnut (Juglans regia L.) cultivars. Food Chem Toxicol. 2008 Jun; 46(6):2103-11.

    • Most dietary interventions have metabolic effects in the short term, but long-term effects may require dietary fat changes to influence body composition and insulin action. This study assessed the effect of sustained high polyunsaturated fatty acids (PUFA) intake through walnut consumption on metabolic outcomes in type II diabetes. Subjects/Methods: Fifty overweight adults with non-insulin-treated diabetes (mean age 54+/-8.7 years) were randomized to receive low-fat dietary advice +/-30 g per day walnuts targeting weight maintenance (around 2000 kcal, 30% fat) for 1 year. Conclusions: Dietary fat can be manipulated with whole foods such as walnuts, producing reductions in fasting insulin levels. Long-term effects are also apparent but subject to fluctuations in dietary intake if not of the disease process. – Tapsell LC, Batterham MJ, Teuss G, Tan SY, Dalton S, Quick CJ, Gillen LJ, Charlton KE. Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes. European Journal of Clinical Nutrition advance online publication, 8 April 2009.

    • BACKGROUND: Increased consumption of n-3 (omega-3) fatty acids decreases the incidence of coronary heart disease (CHD). OBJECTIVE: The objective was to determine whether walnuts (plant n-3 fatty acid) and fatty fish (marine n-3 fatty acid) have similar effects on serum lipid markers at intakes recommended for primary prevention of CHD. DESIGN: In a randomized crossover feeding trial, 25 normal to mildly hyperlipidemic adults consumed 3 isoenergetic diets for 4 wk each: a control diet (no nuts or fish), a walnut diet (42.5 g walnuts/10.1 mJ), or a fish diet (113 g salmon, twice/wk). CONCLUSION: Including walnuts and fatty fish in a healthy diet lowered serum cholesterol and triglyceride concentrations, respectively, which affects CHD risk favorably. – Rajaram S, Haddad EH, Mejia A, Sabaté J. Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. Am J Clin Nutr. 2009 May; 89(5):1657S-1663S.

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pine nut, Pinus pinea

April 13, 2009 at 6:46 am (diet, skin)
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20090525pinenut While we’re in the subject of nuts – or seeds conveniently called nuts – one of my favorites has got to be the pine nut. In salads, with steamed tilapia, in moon cakes, or just by itself, pine nuts lend a special flavor that is incomparable to other nuts, in my opinion. What’s more: it is packed with nutrients, like vitamins A (sharpens vision; boosts immunity), C (boost immune system; combats cardiovascular disease), D (stronger bones and teeth), E (antioxidant), K (promotes proper blood clotting; promotes against osteoporosis), magnesium, potassium, and an excellent source of fiber. They are also high in monounsaturated fats to help reduce blood cholesterol and antioxidants to protect the body’s cells.

While we understand that most nuts have healthy oils and nutrients, what makes the pine nut stand apart from the rest? Well, recent studies have shown that pine nuts can curb your appetite (scroll down below to read the research). In addition, my family have found it a good remedy for cracked heels and calluses from those long summers of flip flops and sandals.

Beauty care professionals have come up with a variety of solutions for dry and rough feet, from soaking in various liquid substances; mixing a pumice stone with a callus shaver; and/or applying Vaseline and sleeping with socks. But ever try adding a little something to your diet?

Not too long ago, my dad – an all-year-round sandal-wearer – started incorporating pine nuts into his diet on a regular basis. Soon after that, he noticed that his feet (and heels) had naturally become smoother, less dry and rough from all that exposure in the elements. My mom tried it, with similar results. As Spring approaches again, our feet are all ready for Summer!

How to cook pine nuts: Like with other nuts, a quick Internet search will retrieve countless recipes using pine nuts. I usually buy some raw pine nuts, toast them lightly, and keep a stash handy in my bag.

Where to find it: Like almonds, pine nuts can be found in most grocery stores, both in the raw and toasted variety. While in the nuts section, be sure to try some of your other healthy “nutty” selections.

What else: For those who are allergic to nuts, be careful! Individuals who are allergic to one tree nut may not be allergic to another; and although allergies to pine nuts are less common then, say, to peanuts or walnuts, it is always smarter to exercise precaution.

Who’s done the research:

    • Pine nut FFA and pine nut TG supplementation seem to increase the satiety-inducing hormones CCK and GLP-1 concentrations postprandially. This may lead to a reduced prospective food intake suggesting that pine nut FFA and TG may act as an appetite suppressant in overweight women. Further human studies are needed to confirm these effects and to evaluate effects on actual food intake and body weight. – Pasman, Wilrike J, et al. 2008 The effect of Korean pine nut oil on in vitro CCK release, on appetite sensations and on gut hormones in post-menopausal overweight women. Lipids in Health and Disease, 7(10).
    • Pine nuts are high in nutritional value. For instance, Stone pine (Pinus pineal) seeds have a protein content up to 31.6% of the total dry weight of the edible portion. They also contain a considerable amount of vitamins A, B1, and B2, potassium, magnesium, and other minerals as well as dietary fiber. – Jin, Tengchuan, et al. 2008. Purification and Characterization of the 7S Vicilin from Korean Pine (Pinus koraiensis). J. Agric. Food Chem. 56(17): 8159-65.
    • Similar to other tree nuts and peanut, pine nut is also known to be a source of food allergins. – Jin, Tengchuan, et al. 2008. Purification and Characterization of the 7S Vicilin from Korean Pine (Pinus koraiensis). J. Agric. Food Chem. 56(17): 8159-65.
    • Pine-nut oil (PNO, Pinus sibirica), which is widely used in medicine to treat burns, boils, eczema, psoriasis, stomach ulcers, and other diseases, is the most well-known. – A. Ivanova. 1997. Treatment With Pines and Other Conifers [in Russian], OOO Averseb, Minsk. 207.
    • Pine-nut oil can normalize the blood lipid spectrum; has cholesterol-lowering activity; assists the reduction of surplus body mass and, as a result, corrects these risk factors; lowers arterial pressure, etc. – E.E. Zhukova, et al. 2005. Masla Zhiry 2(9).
    • [Pine nuts] have important health properties associated with reduction of the risk both of coronary heart disease and non-fatal myocardial infarction. – Nergiz C, Conmez I. 2004. Food Chem 86:365.
    • The pine nut oil is known as the only conifer nut oil rich in pinolenic acid (5,9,12-18:3)…Many studies have shown that pine nut oil has hypocholesterolemic activity in animals. For example, it reduces blood pressure and attenuates serum VLDL-TAG and VLDL cholesterol. – Lee, Jin-Won, et al. 2004. Selective Increase in Pinolenic Acid (all-cis-5,9,12-18:3) in Korean Pine Nut Oil by Crystallization and Its Effect on LDL-Receptor Activity. Lipids 39: 383-87.

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almond

March 28, 2009 at 8:23 pm (lungs)
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Last year, I concentrated on two vegetables – watercress and spinach – for strengthening lungs, and now I’m following it up with the almond.

My family are nuts about nuts: peanuts, pine nuts, macadamia nuts, pecans, etc. After having a handful of nuts though, oftentimes they can irritate the throat. Alas, here’s another example of fighting fire with fire, or in this case, nuts with more nuts. Did you know that almonds, especially, are good for dry coughs? Even though the almond is not a true “nut,” it is chock-full (smile) of healthy nutrients, and it still baffles me that I have to eat more almonds in order to address irritating coughs.

Although there are a host of cough medicine and over-the-counter treatments for the cough – some of which actually list “almond” as an ingredient (or a flavor) – we have found relief in just a handful of almonds at a time. As for the issue of toxicity, stick with “sweet” almonds (as opposed to “bitter” almonds) or domesticated almonds. Bitter ones are toxic when raw. Finally, like for most things, take everything in moderation.

How to cook/eat almonds: Besides eating it roasted-crunchy (I like it with a touch of burnt flavor!), there are countless recipes on how to use almonds, from Cinnamon-Roasted Almonds to Herbed Almonnaise. Try something old, something new, mix it up.

Where to find it: Almonds can be found in most grocery stores, both in the raw and toasted variety. While in the nuts section, be sure to try some of your other healthy “nutty” selections.

What else: Ever heard of “seven almonds a day?” Almonds also strengthen memory, lower blood cholesterol, help in nerve transmission, and provide a rich dose of calcium, protein, niacin, copper, iron, zinc, vitamins B2, B1, and E.

Who’s done the research:

  • Studies of the composition of almond have shown that the protein content of the almond is about 28% and its oil content ranges from 55% to 60%; more than that, over 90% of the fatty acids are of the unsaturated fatty acid (UFA) variety. – Ma Y, Dong C H. 2004. Almond Germplasm Resource and Present Situation of Research. Journal of Hebei Normal University of Science & Technology, 18(2):29-31
  • As a nutrient-dense food, almond and its products have been shown to have health benefits in many areas, including cardiovascular health, diabetes, protein quality as well as body weight control. Relevant studies have indicated that various forms of almond products, whole, raw, or roasted, almond butter and almond oil, all have cholesterol-lowering effects and other health benefits. – Lapsley K G, Huang G. 2004. Health Benefits of Almonds. Cereal Foods World. 49(1):6-10.
  • The almond is also abundant in mineral elements and vitamins; in particular, it has a high content of vitamin E, which can effectively reduce oxidation of LDL cholesterol. – Hyson D A. Schneeman B O, Davis P A. 2002. Almonds and almond oil have similar effects on plasma lipds and LDL oxidation in healthy men and women. The Journal of Nutrition. 132(4):703-7.

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seaweed, kelp, algae – brown, red, green

June 3, 2008 at 1:05 pm (anti-diabetic, anti-inflammatory, hair)
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Seaweed. The long, silky, shiny stuff – yes, just like healthy hair. No wonder people associate seaweed in your diet with healthier hair. Not counting the topical stuff (Bumble and Bumble’s Seaweed Shampoo, which claims to contain, “marine extracts that feed roots, add shine and keep scalps happy.”), seaweed breaks down into so many beneficial ingredients, it is sometimes called the “miracle plant.” First off, seaweed contains special antibiotic and antiviral nutrients we need which land plants do not provide: Laminarin, Fucoidan, and Alginate compounds. Second, seaweed is a rich source of iodine (for a robust thyroid) and iron (for energetic blood cells). Now, I suppose just those components right there combine to make your hair grow healthy and silky. But you don’t have to take my word for it; scroll down to “Who’s done the research.”

How to cook seaweed: Besides going out for sushi, seaweed can be eaten in abundance in…you guessed it…soup! To cook seaweed in soup, soak it in water when you first take it out of the package. When your pot of water or miso soup base is boiling, drain the soaked seaweed and put it in the pot. You don’t have to wait too long until they’re ready to eat. Add some tofu, scallion beads, sesame oil, and you’ve got some yummy soup. I also like to toss it in seafood noodle soup.

Where to find it: Be careful about looking for seaweed in your local watering hole, at risk of contamination. You can buy seaweed at your local Asian grocery store, in clear plastic packaging. You can also find them in cardboard boxes or ready-made packets for miso soup.

What else: Seaweed has been known to cure tuberculosis, arthritis, the colds, the influenza, osteoporosis, impotence, anemia, and infestations with worms. As mentioned before, with its abundance in iron, seaweeds can stimulate and improve blood circulation, while revitalizing and firming the skin. People also eat seaweed to help control obesity because it dissolves fatty wastes and helps increase the metabolism. Seaweed is also commonly used as thickeners or stabilizers in a variety of common products, including pudding, ice cream and toothpaste.

Who’s done the research:

  • We screened seaweed species from Atlantic Canada for antidiabetic activity by testing extracts for alpha-glucosidase inhibitory effect and glucose uptake stimulatory activity. A crude polyphenol extract (PPE), an enriched polyphenolic fraction (PPE-F1) and a polysaccharide extract (PSE) were prepared from commercial A. nodosum (seaweed) powder and administered to streptozotocin-diabetic mice for up to 4-weeks by daily gavage at 200 mg/kg body mass. Polyphenols are one of the major categories of natural products that are important to human health. There is a growing literature on the benefit of adequate amounts of polyphenolic compounds in the diet and prevention of degenerative diseases such as cancer, cardiovascular diseases, and diabetes. It is generally believed that dietary polyphenolic coumpounds are protective against the oxidative stresses associated with disease states, thereby delaying onset or slowing disease progression. The polyphenolic constituents of A. nodosum exhibit promising antidiabetic characteristcs and are amenable for use as food supplement ingredients. The use of such a nutraceutical or food supplement could be part of a strategy involving life-style change that has been shown in the Diabetes Prevention Program to reduce the risk of diabetes in glucose-intolerant individuals. - Zhang J, et al. Antidiabetic properties of polysaccharide- and polyphenolic-enriched fractions from the brown seaweed Ascophyllum nodosum. Can J Physiol Pharmacol 85(11):1116-23, 2007 Nov
  • Iron compounds have an established role as colorants in many cosmetic products applied to the skin, hair and nails. Evidence is reviewed showing that in addition to its importance as an essential nutrient necessary for oxygen metabolism and mitrochondrial function, iron exhibits a fundamental importance as a trace metal in the normal growth and functional maturation of the skin and in the health of hair and nails. The implications of iron from cosmetic sources in the nutrition of human skin is discussed. - Lansdown AB. Iron: a cosmetic constituent but an essential nutrient for healthy skin. Int J Cosmet Sci 23(3):129-37, 2001 Jun
  • The anti-inflammatory, anti-angiogenic, anticoagulant, and antiadhesive properties of fucoidans obtained from nine species of brown algae were studied in order to examine the influence of fucoidan origin and composition on their biological activities. Our data demonstrate that fucoidans obtained from brown algal species different from the traditionally studied F. vesiculosus and A. nodosum may act as inhibitors of inflammation, angio-genesis, and heterotypic tumor cell adhesion. – Cumashi A, et al. A comparative study of the anti-inflammatory, anticoagulant, antiangiogenic, and antiadhesive activities of nine different fucoidans from brown seaweeds. Glycobiology 17(5):541-52, 2007 May
  • Dietary Laminaria and Porphyra sp. have been reported to reduce the risk of intestinal or mammary cancer in animal studies. Algal anticarcinogenicity may involve effects on cell proliferation and antioxidant activity. Thus, in the present study, we evaluated the effect of red alga, dulse (Palmaria palmata) and three kelp (Laminaria setchellii, Macrocystis integrifolia, Nereocystis leutkeana) extracts on human cervical adenocarcinoma cell line (HeLa cells) proliferation. The antiproliferative efficacy of these algal extracts were positively correlated with the total polyphenol contents (p<0.05), suggesting a causal link related to extract content of kelp phlorotannins and dulse polyphenols including mycosporine-like amino acids and phenolic acids. – Yuan YV, et al. Antioxidant and antiproliferative activities of extracts from a variety of edible seaweeds. Food Chem Toxicol 44(7):1144-50, 2006 Jul

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Job’s tears, Chinese pearl barley, Coix lacryma-jobi, adlay seed, Coixseed, ma-yuen

May 25, 2008 at 10:22 pm (anti-cancer, skin)
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Before middle school even started, I was one of the first kids in my class whose face started to break out with lovable acne. At first, I went along with the pharmaceutical products peers would purchase – you know, the ones you find in teen magazines with fresh, photoshop-tampered faces looking as un-angsty as possible – except they didn’t have photoshop back then, and it was far from becoming the verb we use now. Luckily, my acne was primarily hidden under my bangs. But the lotions and solutions dried up my face and at times, depleted the color! Finally, my mom said enough was enough – of course, she had just heard about something new to try: Chinese pearl barley. Like with most dietary solutions, it took a few months before I suddenly noticed that much of my acne on my forehead had vanished or began to fade. Furthermore, my skin, overall, felt less dry even before applying lotions. So by the time I entered middle school, I was mostly acne-free as I watched the rest of my classmates go through the motions.

How to cook Chinese pearl barley: Chinese pearl barley can be mixed into rice and takes the same amount of time to cook. Therefore, I usually just put as much barley as half the amount of rice I use in my rice cooker. I also put pearl barley into my morning cereal mixture – see previous fox nut entry. Chinese pearl barley has also been powdered to use for tea, known as, “Job’s tears tea.”

Where to find it: Chinese pearl barley can be found in Asian grocery stores in transparent, plastic packaging, typically labeled, “Pearl barley.” It is spherical, pearl white, and larger than rice. There’s also a brownish groove on one side of the grain.

What else: Now, before getting too excited about barley’s wonderwork and going out to get a six-pack of beer or a bottle of barley wine, Chinese pearl barley is not really barley at all. While misleadingly called “barley,” it is not in the same genus as true barley (Hordeum vulgare). While barley, or H. vulgare, has its own healthy benefits, Chinese pearl barley has also been known as an anti-tumor agent and an alternative treatment for cancer. Chinese pearl barley is used as a traditional Chinese tonic for primarily the skin, lungs, and the spleen. See next section on who’s done the research.

Who’s done the research:

  • The neutral lipid isolated from the endosperm of Job’s tears (NLEJ) has been known to possess an anticancer activity with relatively low toxicity. The present study was designed to examine its antiproliferative effects in the PaTu-8988 and SW1990 human pancreatic cancer cells and to investigate its potential mechanism(s). The data show that NLEJ inhibits pancreatic cancer cell growth through induction of apoptosis and cell cycle arrest as well as regulation of gene expression in vitro. Therefore, NLEJ might be a chemotherapeutic agent against pancreatic cancer. – Bao Y, et al. Neutral lipid isolated from endosperm of Job’s tears inhibits the growth of pancreatic cancer cells via apoptosis, G2/M arrest, and regulation of gene expression. Gastroenterol Hepatol 20(7):1046-53, 2005 Jul.
  • Previous results demonstrated that the methanolic extract of adlay seed exerted an antiproliferative effect on human lung cancer cells in vitro and in vivo and might prevent tobacco carcinogen-induced lung tumorigenesis. In this study, the methanolic extract of adlay seed was tested for its regulation of COX-2 expression of human lung cancer cells. The data demonstrated that treatment of the methanolic extract reduced the PGE(2) level in serum and inhibited COX-2 expression of tumor tissues in nude mice. Taken together, the results suggest that inhibition of COX-2 is one of the mechanisms by which the methanolic extract of adlay seed inhibits cancer growth and prevents lung tumorigenesis. – Hung WC, et al. Methanolic extract of adlay seed suppresses COX-2 expression of human lung cancer cells via inhibition of gene transcription. J Agric Food Chem 51(25):7333-7, 2003 Dec 3.
  • This study examined the effects of different extracts of adlay seed on the growth of human lung cancer cells in vitro and in vivo. The data showed that a methanolic extract, but not a water extract, of adlay seed exerted an antiproliferative effect on A549 lung cancer cells by inducing cell cycle arrest and apoptosis. Groups of mice were pre-fed with different diets, followed by feeding with NNK-containing drinking water for 8 months. The results indicated that feeding with diet containing 30% of powdered adlay seed reduced the number of surface lung tumors by approximately 50%. Taken together, these results indicate that the components of adlay seed exert an anticancer effect in vitro and in vivo and may be useful for the prevention of lung tumorigenesis. – Chang HC, et al. Antiproliferative and chemopreventive effects of adlay seed on lung cancer in vitro and invivo. J Agric Food Chem 51(12):3656-60, 2003 Jun 4.
  • Five active compounds that inhibit cancer cells were isolated from adlay bran (Coix lachryma-jobi L. var. ma-yuen Stapf), and their structures and activities in vitro were characterized. These compounds showed anti-cancer activities with IC(50) values between 28.6 and 72.6mug/mL. – Lee MY, et al. Isolation and characterization of new lactam compounds that inhibit lung and colon cancer cells from adlay (Coix lachryma-jobi L. var. ma-yuen Stapf) bran. Food Chem Toxicol 46(6):1933-9, 2008 Jun.
  • A pharmaceutical grade extract of Coix lachryma-jobi seeds is currently the most commonly used treatment for cancer in China. Although clinical data support the use of this preparation of a Traditional Chinese Medicine for cancer treatment, biological basis for the activity of this preparation has not been previously established. To address this issue, we first evaluated the anti-neoplastic activity of a Coix extract emulsion in xenografts of MDA-MB-231 breast cancer cells and found that the extract significantly inhibits growth of MDA-MB-231 xenografts in athymic nude mice. We determined that Coix seed extract also significantly affects gene expression in these cells, including downregulation of genes that are considered to be important in neoplasia. We concluded that this Traditional Chinese Medicine-based cancer treatment affects cellular pathways of recognized importance in neoplasia. – Woo JH, et al. Coix seed extract, a commonly used treatment for cancer in China, inhibits NFkappaB and protein kinase C signaling. Cancer Biol Ther 6(12):2005-11, 2007 Dec.
  • To find out whether the immunohistochemical expression of neuropeptid Y (NPY) and leptin receptor (LR) in the rat hypothalamus is influenced by adlay seed water extract (adlay), obesity in rats was induced by high fat diet (HFD) for 8 weeks; these rats were injected with 50 mg/100 g body weight adlay daily for 4 weeks. The results suggest that adlay may regulate neuroendocrine activity in the brain. Accordingly, administration of adlay may be considered for therapies targeting obesity. – Kim SO, et al. The water extract of adlay seed (Coix lachrymajobi var. mayuen) exhibits anti-obesity effects through neuroendocrine modulation. Am J Chin Med 35(2):297-308, 2007

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eggs

May 20, 2008 at 11:36 am (hair)
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Everyone knows that eggs are a good source of protein for a healthy and balanced diet. But even at age eight, Ramona Quimby had the right idea when she cracked her egg over her head and allowed it to run into her hair. Yes, eggs and hair! Good luck to myself on finding any further laboratory research on the beneficial connection, but yes, we have researched it, and it works!

After years and years of perms and hair dyes – my mom’s hair was damaged, dry, and unhappy. Then Mom found out about egg shampoo – massaging raw, chicken eggs into your hair and scalp to stimulate new growth and make “old” hair “new” again. After “washing” her hair with eggs for three days, spread over one full week, she noticed the new shine in her hair right away. After two weeks of that, she started applying eggs once every other week, and now, once a month. Even in less than a month, her friends began commenting on her new look – which was, the same hairstyle, but fresh, shiny, youthful hair. One friend thought she was using a salon product that she recommended to Mom. Others asked if she was working less or sleeping more. Still others asked for her secret.

My mom has tried everything to reverse damaged hair. She heard about using lemon juice, but tried it for several months, to no avail. To this day, her hair is regularly dyed, and yet, undamaged. That is the power contained in the mysterious egg.

How to “wash” your hair with an egg: If you do a search on Google, you can actually find several formulas for “egg shampoo.” Some contain olive or wheat germ oil; others contain lemon juice; and still others contain a variety of fruits that I don’t even want to think about in my hair. Mom modestly chalks it up to laziness, but she discovered that one whole egg – with no other ingredients added – does the trick. To create your own egg hair mask, beat one whole egg in a bowl, use a soft (hair dye) brush to brush it into your hair, following your scalp. If you have lots of hair, perhaps you may need two eggs. Massage the rest of your hair into the mixture (as if you were shampooing, but slightly messier). Place a shower cap over your head, wrap it up with a towel to prevent leakage, and let it sit for at least 15 minutes. When the allotted time is over – now this is the most important part – rinse with lukewarm water! Why lukewarm? You don’t want to fry your egg on top of your head – it will create a bigger mess, and it will take you a lot longer to get the sticky egg pieces off your head. Wash with your usual hair shampoo, and rinse till clean. Oh, and Mom doesn’t even use conditioner!

Where to find it: For once, it’s not only at your local Chinese grocery store; eggs can be found pretty much anywhere there’s refrigeration, even at the corner bodega.

What else: Eggs are, again, a healthy treat, and delicious, pretty much any way you cook it. So what else can you do with eggs externally? Eggs have been used for face masks to moisturize your skin and tighten up pores. However, beware of allergic reactions. While some people may have allergic reactions to eating eggs, others may have skin reactions. So, if you are very concerned, check with your doctor before doing a skin egg-rub test, let alone a hair mask.

Who’s done the research:
Sure, there’s plenty of research done on the nutritional value of eggs, including, its role in dietary fat and cholesterol, and as a source of protein and vitamins. But research on the external applications of eggs? The search will be ongoing.

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