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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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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