Archive for the ‘Health’ Category

Does Eating Nuts Cause you to Gain Weight?

Saturday, June 4th, 2011

Despite the fact that USDA (US Department of Agriculture) recommends nuts as a source of protein in the dietary guidelines published in 2010, many people still consider them a food group full of unnecessary calories which lead inevitably to weight gain. While part of this can be true, there are many nutritional aspects of nuts that are overlooked or discounted.

nuts and diet

Nuts are very rich sources of protein and healthy fats. They contain mono-unsaturated fats and omega 3 fatty acids. For example, according to USDA National Nutrient Database, 100 grams of dried unsalted walnuts have 24 grams of protein and 59 grams fat. Because of the fat content they have many calories in comparison to their size. Fats contain more than double the calories than protein and carbohydrates; 9 calories per gram for fats versus 4 calories per gram for protein and carbs.  In the example of the dried walnuts, the total amount of calories for the 100 grams is 618 Kcal. Nuts are also very rich in vitamins and minerals; vitamin E, magnesium, selenium and phosphorus are commonly found in them. Plant sterols and the amino acid l-arginine are naturally found in nuts as well.

Research has shown that nuts can have a positive impact in your health. They contain valuable mono-unsaturated fats and omega 3 fatty acids that may be beneficial for the heart and cardiovascular system. Mayo Clinic experts advocate that people who eat nuts as part of their daily diet can lower their “bad” cholesterol which may lessen the risk of a fatal heart attack. Plant sterols can also facilitate the lowering of cholesterol, while l-arginine helps the arteries relax, thus lessens the danger of blood clots.

Nuts are healthy but rich in calories. They should be part of a balanced diet; you can include them in your daily diet plan but in small quantities. Just like you would do with anything that is more or less fatty, nuts need to be consumed in moderate quantities, especially if you are on a weight loss plan.

Raw nuts are full of goodness and contain the full spectrum of nutrients while when they are roasted its a slightly different story. When healthy fats are subjected to high temperatures, their properties and structure are altered. Many heat – sensitive vitamins and minerals will also be absent from roasted nuts. Of course sugar or chocolate coated nuts have completely different nutrient and caloric content than raw nuts.

Also, dont forget that nuts (as well as grains) need to be consumed soaked in order to neutralize the anti-nutrients they contain. For more info check this post to learn all about soaking and sprouting. Of course, some nuts cannot be sprouted but a simple overnight soaking will eliminate all the potential dangers for your health.

References

  1. USDA National Nutrient Database: http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
  2. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

 

White Flour vs Brown Flour

Saturday, May 28th, 2011

white flour pasta
If you are a pizza and/or pasta lover consider this: do you know how white flour is actually made and what is the impact in your health? White flour is the most popular flour used to produce bread, pasta and different kinds of pastries. It certainly has a significant difference in taste from the wholewheat flour but the differences do not stop there.

Before I say anymore about any type of flour I need to clarify a couple of points here.

  • Many of us know that grains naturally contain many antinutrients and enzyme inhibitors that can be harmful in the long run for our digestive system.  This problem (thoroughly explained and analyzed in the sprouts and grains article) can be eliminated by simply soaking the grains at least overnight; this simple step neutralizes most of the bad stuff. Both conventional wholewheat and white flour are coming from non soaked grains (Time is money in a mass production unit) and therefore can result in severe devastating conditions long term. Soaking grains prior to use is a necessary step before cooking them in any way. But even if we pretend that the soaking problem is resolved, there more issues to take into account.
  • Wheat is by far the most popular grain used for breads, pastries and pasta. Many people are allergic to the gluten found in wheat and some more grains (rye, oat, barley). Gluten is a protein  which is particularly difficult to digest and puts in schizophrenic stress our digestive system whether we have an allergy to it or not; people with more sensitive guts will develop the allergy. This condition can go undetected by most conventional doctors because firstly they are not trained to diagnose it and second because this intolerance can manifest in a variety of symptoms. Diseases such as Irritable Bowel Syndrome (IBS), Celiac Disease and more unexplained autoimmune conditions all are heavily associated with gluten and consumption of dry grains. Alternative flours from other grains are available but bare in mind that a big part of gluten is broken down with soaking and/or sprouting.
  • In USA, wheat and especially corn are genetically modified. This new “race” of grains has been shown in research studies to be toxic for the kidneys and induce chronic disease. This part of literature was completely ignored when decision were made for the future of agriculture in USA.

brown flour vs white flour
Back to the flour comparison. You see, white flour is a very refined product and research indicates that it is one of the reasons for the modern epidemics of obesity, diabetes, gastrointestinal disorders and autoimmune diseases. For white flour to be produced only the central part of the grain is used, about 75% (bran and germ removed). The shell, which is discarded, contains many potential nutrients, fiber and vitamins, most of which will be released upon soaking.  In some countries wheat flour is enriched by law with thiamin (vitamin B1) and niacin, to make up for the loss of nutrients.

The next step is to bleach the flour using potassium bromate, benzoyl peroxide or chlorine dioxide gas. Potassium bromate is also known as Bromic Acid or Potassium Salt. It’s an oxidizing agent, can be fatal if swallowed, it is harmful if inhaled or absorbed through the skin and may also cause kidney damage. Benzoyl peroxide is another irritant that can kill animals and cause death or lower growth rate in plants. Chlorine Dioxide is also a pesticide and even though it breaks down very quickly, it is ranked in the USA as one of the compounds most hazardous to the environment.

For the production of wholewheat flour 100% of the grain is used. As I said earlier, wholewheat contains many potential nutrients and indeed if soaked before cooking it is a great nutritious food. The problem here is that many wholewheat breads are not wholewheat at all. Color additives are used to give to the bread the brown color which for most people means automatically wholewheat. Reading the label before you buy can save you a lot of trouble. Breads that are not coming from real wholewheat flour will say in the label enriched or simply wheat flour which is exactly the same type of flour used for white bread. Also if you see caramel as an ingredient, this is an indicator that the color you see is totally or partially artificial.

The point here is to switch to more friendly for our systems breads and flours in general. An awesome alternative for bread is Ezekiel or Essene bread, a recipe and tradition lost in time when people still remembered that grains must be soaked first before cooking. Other excellent alternatives of grains and flours can also be used for cooking after soaking.

 

 

Parsley Health Benefits

Wednesday, May 25th, 2011

Health Benefits of parsley

I can eat fields of parsley without ever getting bored of its amazing taste. I just love this herb! Parsley is by far my most favorite plant and I use it as often as possible in my meals. I always try to eat it raw and in fact when its cooked I find that it loses its magnificent taste. Parsley is a very common culinary herb but few people know the wonderful nutritional value and healing potential it has. Let me tell you…

For a start, parsley has next to nothing of calories, so you can literally add it to any dish without compromising your weight loss or maintenance plan, if you are on one.  Parsley is super rich in vitamin K; in fact 2 tablespoons can provide us with 154% of our daily recommended dose. It is also rich in vitamin C, A and B1. Just a few words about vitamin C here; this vitamin has very important anti-oxidant properties. It has proven to enhance the immune system responses and its specialty is deactivating free radicals; it protects the body from oxidative stress. Vitamin C is also necessary factor for the production of collagen in humans and its deficiency can cause scurvy, which in extreme cases can be fatal. Parsley has also many minerals like calcium, magnesium, iron and potassium, all very important for us.

I guess that the most impressing and unexpected properties of parsley are the newly found anti-cancer properties. Parsley contains volatile oil components which proved to inhibit tumor formation in cell cultures. Also the same group of components activates a key enzyme for the production of glutathione; the master of detoxification in the human body. Parsley can also easily neutralize certain carcinogen chemicals such as benzopyrene which is found in the smoke of cigarettes.

Parsley is a natural diuretic alleviating the kidneys, bladder and urine retention problems. It has excellent anti-inflammatory and detoxification properties; drinking parsley tea can help flushing out of the body gallstones.

 

Sea Salt vs Table Salt

Thursday, May 19th, 2011

natural sea salt
“Come on!!! What can be possibly wrong with salt??” My thoughts exactly a few months ago (and probably many of you are thinking right now the same) but guess what! Things are not as simple as they seem even with something as basic as salt. Nobody can deny how significant salt is in our lives; we use it every single day. The problem is that salt has been associated with many diseases, probably the most well known is hypertension (but it is not just that). The first thing that your doctor will say if you have high blood pressure is to reduce or completely quit salt. Yet, salt is important for the human body. It provides electrolytes important for cellular biochemical balance and signal transmission. So, why people get sick because of the salt? As with so many other products, it turns out that the normal table salt is loaded with chemicals. Could it be the reason why salt is a suspect for so many diseases? Maybe yes; there is no extensive research evaluating the safety of most of these chemicals, so we shall find out in the future. It is worth it to have a closer look at the actual ingredients anyway.

When I am in the super market, I always try to read the labels of the products I buy. For some peculiar reason I never thought I should do it with salt, it just looks so plain, how wrong can it be anyway? Well, the last few months I started paying attention to the labels of the salt as well. In most cases I noticed some weird chemicals in it called anti-caking agents. I thought I should do some research on this topic and go deep, see what is going on and what alternatives we have.

The two sources are: the sea and the salt mines.

1)      Table iodized salt: this is the most common salt you can find in the super market. This is usually coming from the sea; water is heated until it evaporates and the salt flakes are left. Because its coming from a natural source, this salt is rich in about 80 chemicals and elements that our body needs, not just iodine, but also calcium, magnesium, zinc and many more really important stuff for health.  The problem with this salt lies in its very source: the sea. We don’t have crystal clear oceans anymore; pollution is everywhere. The contamination present in the sea water in the first place will remain in the salt. In order to overcome this problem, refining of the salt flakes takes place. The unprocessed salt is heated to 1090C/2000F and at this point it starts to lose most of its 80 beneficial chemicals. What is left is simply sodium chlorine. Now, this salt is enriched with more chemical to make it more sellable and attractive to customers. Nobody likes a salt that is like cement in the box, isn’t so? For a start, table salt contains potassium iodite as a source of iodine. Iodine is a natural ingredient of sea salt and it supports the thyroid functions. Potassium iodite addition is simply an effort to imitate natural salt.In order to protect the potassium iodite from breaking down, glucose is added as well.

If you think about it, sea salt should never have to be iodized because iodine is a natural component of thr sea; it is a paradox. So, whenever you see iodized sea salt, this is the strongest indication that this salt is highly processed.

Then, we have anti-caking agents. These are chemicals that absorb water and ensure that the table salt is pouring freely. Salt has the ability and tendency to absorb water from the air. The water dissolves the salt and this salt water combines with the rest of the salt, cementing the grains together. The result would be a salty stone unable to use. Anti-caking agents prevent that from happening and ensure the salt is in the convenient form of easily pouring grains. Common anti-caking agents are the following: calcium silicate, ferric ammonium citrate, silicon dioxide, sodium ferrocyanide, magnesium silicate, magnesium carbonate, propylene glycol, aluminum calcium silicate, sodium aluminosilicate (also called sodium silicoaluminate), and calcium phosphate. To make a long story short, table salt is the most processed type of salt you can get at the moment. It has plenty of chemical additives, some of them with unclear health and safety potential and you can find it everywhere, extremely cheap. Table salt is particularly harsh on the nervous and circulatory system while it causes addiction to it. My advice: avoid it.

 

2)      Unrefined Natural Sea Salt from protected sea waters. You could say that this is the organic grade of sea salt and it is an interesting case. The problem with the polluted water is handled in a more natural way. The salt is selected from protected coastal lines that are tested and considered safe in terms of contamination. At the moment there are only 3 certifications for organic salt in the world: Bio-Gro in New Zealand, Soil Certification in UK and Nature e Progres in France. These countries produce very high quality unrefined sea salt, rich in nutrients and minerals. USDA (US Department of Agriculture) does not really accept any organic salt certification. USDA has a long and proven history of blurring the lines between what is good and bad for public health. Therefore it is no surprise the fact that salt production is literally unregulated in USA; bare in mind that the same institution does not even consider necessary to label foods that contain genetically modified materials, which have been scientifically proven to be toxic in many cases (according to them there is no need to scare people… and why should they be scared if they going to get sick from their food?).  In any case if I was to choose an unrefined sea salt I would do a really good research because although this world seems to be hopeless sometimes, there are people and yes, companies as well, who care and honestly try to produce the best possible product.

Below you will find a list of the most interesting unrefined gourmet salts I found in this category. Some of them are certified but others are simply high quality unrefined sea salts with unique colours, flavors and properties.

  • Fleur de sel (The Flower of Salt). Without doubt the king of salts, pure and certified. This is the most expensive and top quality salt you will ever get; it is produced in several temperate coastal areas around the world—but particularly in Brittany (France), across the English Channel from Great Britain. To get Fleur de Sel, salt farmers living along the coast allow shallow pools to fill with fresh salt water. As the water evaporates, a thin layer of salt crystals forms on the surface, but the slightest breeze will cause them to sink and they pick up a grayish color from the clay and minerals at the bottom of the pool. The resulting salt, called Sel Gris (Grey Salt), is highly regarded, but there’s something even better. On a very clear and sunny summer day with no wind, the salt layer remains floating on the surface, and is harvested by skimming it off with a rakelike implement at the end of the day. Voilà: Fleur de Sel. Because conditions must be just right for this specific salt to form, the ratio of Fleur de Sel and Sel Gris produced is 1/80.
  • Sel Gris. Well you know many things about it now; it comes from the same pools as fleur de sel. It is extremely high quality salt, rich in minerals and colored light grey.
  • Hawaian red or alaea salt. Handpicked traditional Hawaian unprocessed sea salt which has in addition red volcanic clay (alaea) that gives the specific color. The clay itself is rich in mineral and nutrients.
  • Celtic salt. Certified organic sea salt picked with traditional wooden tools by salt farmers in specific areas in the coastline of Ireland. As a pure sea salt, it supplies all 80+ minerals, strengthens the immune system and enhances detoxification.

Some responsible companies (but do your research as well if in doubt)

 

3)      Himalayan Natural Salt (Rock Salt). In my opinion this is by far the best option and I am absolutely fascinated with this amazing salt. It comes from the Khewra Salt Mines, in Pakistan, the second largest in the world. This is literally a mountain made of salt crystals. The natural purity of this pink salt ranges between 97-99% and therefore there is no need of any purification. This deposit of salt crystals was formed in the Precambrian period (about 4.6 or more billion years ago) and is completely untouched by any kind of pollution. This is the purest salt you can get on Earth.

himalayan pink salt

 

As I was reading about this pink miracle, I found by accident a totally cool kitchen gadget: Himalayan Salt Plate. This is a block of salt rock that you can use instead of a frying pan or baking tray. I don’t know about you but I found it amazing. Completely ecological, holistic and toxic free.   Whatever you cook on it, gets a slight salty taste. Anyways, this was completely unexpected for me and I thought I could share it with you.

cooking on a himalayan salt slab

 

Dr Uffe Ravnskov – The Cholesterol Myths

Sunday, May 8th, 2011
functional medicine and cholesterol

A magnificent doctor with an open mind bringing us closer to the cholesterol truth

This is a truly impressive doctor and researcher; Dr Uffe Ravnskov is a doctor (MD in 1961, University of Copenhagen) and independent researcher (PhD in 1973, University of Lund) and a specialist in Internal Medicine and Nephrology. He has literally published a zillion of articles, scientific papers about cholesterol and cardiovascular disease and has been awarded many times in his life for his contribution to innovative medical research. For me Dr Ravnskov is another pioneer of medicine. He has the courage to go against the erroneous but yet popular cholesterol theory for atherosclerosis.

Dr Ravnskov has published an impressive amount of work where he knocks down one by one all the myths concerning this hot matter: whether cholesterol and fats are responsible for heart attacks and atherosclerosis more specifically. He has a solid background in biochemistry and internal medicine; also his medical knowledge allows him to review from a doctor’s perspective many publications that never make it to the front cover just because they inconveniently prove that the cholesterol myth is completely inconsistent. In his website you will find so much information about this subject; I truly encourage you to take a look.

Dr Uffe Ravnskov’s Site

Dr Ravnskov is straight to the point: cholesterol is certainly not responsible but on the contrary people with elevated cholesterol were found to live more years than people deprived of dietary fat. That’s a bold statement to make but research shows exactly that. As I said you won’t find these publications in any front page as they completely go against the most popular and pharma supported official cholesterol model for heart disease. Also, he knocks down the myth that the levels of blood cholesterol are correlated in any way with the level of atherosclerosis found in a patient’s arteries. He explains why cholesterol is necessary for the human (and all mammals really) body, a basic piece of info that most doctors and researchers seem to dismiss after their first undergraduate year in university.

In his own words: “One of the most surprising facts about cholesterol is that there is no relationship between the blood cholesterol level and the degree of atherosclerosis in the vessels. If a high cholesterol really did promote atherosclerosis, then people with a high cholesterol should evidently be more atherosclerotic than people with a low. But it isn´t so.

The pathologist Dr. Kurt Landé and the biochemist Dr. Warren Sperry at the Department of Forensic Medicine of New York University were the first to study that question. The year was 1936. To their surprise, they found absolutely no correlation between the amount of cholesterol in the blood and the degree of atherosclerosis in the arteries of a large number of individuals who had died violently. In age group after age group their diagrams looked like the starry sky.

Drs. Landé and Sperry are never mentioned by the proponents of the diet-heart idea, or they misquote them and claim that they found a connection or they ignore their results by arguing that cholesterol values in the dead are not identical with those in living people.

That problem was solved by Dr. J. C. Paterson from London, Canada and his team. For many years they followed about 800 war veterans. Over the years, Dr. Paterson and his coworkers regularly analyzed blood samples from these veterans. Because they restricted their study to veterans who had died between the ages of sixty and seventy, the scientists were informed about the cholesterol level over a large part of the time when atherosclerosis normally develops.

Dr. Paterson and his colleagues did not find any connection either between the degree of atherosclerosis and the blood cholesterol level; those who had had low cholesterol were just as atherosclerotic when they died as those who had had high cholesterol.

Dr Ravnskov also explains what statins are and gives plenty of information about how they actually work and why they are the wrong drug for atherosclerosis although contradicting data may show that they have some cardioprotective effect.

“A new type of cholesterol-lowering drugs, the so-called statins (for instance Zocor® and Pravachol®) have been succesful. For the first time cholesterol-lowering have shown significant improvement of mortality, both coronary mortality, stroke mortality and total mortality. These trials are therefore considered as strong arguments for the idea, that a high cholesterol is dangerous.

Have these trials really demonstrated that raised LDL cholesterol has importance for coronary heart disease, as the trial directors concluded in the reports?

There is reason to question that, because some of the results are not consistent with what we have learned about cholesterol.

First, old patients were protected from cardiovascular disease just as much (or as little) as young ones, although most studies have shown that a high cholesterol is a weak risk factor, or no risk factor at all, for old people. (Unfortunately, in the only trial that included old people only, the PROSPER trial, the lowering of heart mortality was smaller than the increase of cancer mortality).

Second, also the number of strokes was reduced after statin treatment, although no studies have shown that a high cholesterol is a risk factor for stroke.

Third, patients who had had a coronary were protected although most studies have shown that a high cholesterol is a weak risk factor, if any at all, for those who already have had a coronary. (In fact, this finding should have stopped all the previous, secondary preventive trials).

And finally, the statins protected against coronary heart disease whether the cholesterol was high or low although most studies have shown that a normal or low cholesterol is no risk factor for coronary disease.

How come that the statins are effective for old people, for patients who already have had a coronary, and even for those whose cholesterol is normal? If the cholesterol level for these people is no risk factor for coronary disease, how could a lowering of that cholesterol improve their chances to avoid a coronary? The only reasonable explanation is that the statins do more than just lower cholesterol. There is much evidence for that.

The statins inhibit the body’s production of a substance called mevalonate, which is a precursor of cholesterol. When the production of mevalonate goes down, less cholesterol is produced by the cells and thus blood cholesterol goes down as well. But mevalonate is a precursor of other substances also, substances with important biologic functions. The metabolic pathways are not known in all details, but less mevalonate may explain why simvastatin makes smooth muscle cells less active and platelets less inclined to produce thromboxane. One of the first steps in arteriosclerosis is the growth and migration of smooth muscle cells inside the artery walls; and thromboxane is a substance which promotes the clogging of blood. Thus, by blocking the function of smooth muscle cells and platelets, simvastatin may benefit cardiovascular disease by at least two mechanisms and both of these mechanisms are independent of the cholesterol level. In fact, up till now we have learned about eleven anti-atherosclerotic effects of statin treatment that have been found independent on their effect on cholesterol.”


 

13 things you should know about fluoride

Sunday, May 1st, 2011
health dangers of fluoride

Dangerous Fluoride

  1. Fluoride is a toxic waste of the Aluminum, Phoshate and Nuclear Industry
  2. Since 2007 sodium fluoride is a (re-) registered pesticide
  3. Sodium fluoride was used in the 30s as a wood preservative for utility poles by the U.S telecommunications company
  4. It is against all principles of modern pharmacology to distribute a substance for medical reason through public water supplies. In this way everybody (even people who don’t need or want it) are forced to take fluoride which is supposed to be applied topically on the teeth and not to be consumed anyway.
  5. Nobody can monitor the exposure to fluoride; diabetics, athletes and groups of people who drink a lot of water are ingesting massive quantities of this poison in their bodies.
  6. Countries which do not fluoridate their water have exactly the same rates in decreasing teeth decay like the countries which fluoridate their water supplies.
  7. Dental fluorosis is a disease caused by fluoride overdose during early developmental stages. In severe cases teeth can be literally destroyed because enamel has failed to form properly.
  8. Major study in China has proven that fluoride lowers the IQ (Intelligence Quotient) in children (0.59 point of IQ decrease per 1 mg/L increase in urine fluoride ). All toxicologists know that fluoride is a neurotoxin; it is associated with hyperactivity, poor memory, attention deficiency and IQ depression
  9. Fluoride, in doses similar to the ones the average American citizen is exposed to through drinking fluoridated water, is known since the 40s to suppress thyroid function. Many people with hypothyroidism may very well find that their condition is related to the fluoride in the drinking water.
  10. Fluoride increases bone fracture rates.
  11. The first sign of skeletal fluorosis is pain in the joints. Arthritis epidemic is heavily related with water fluoridation. 65 millions of Americans suffer from this debilitating condition.
  12. Hydrofluorisic acid is the main toxic industrial byproduct and a water pollutant which is forbidden to be disposed in the environment. Yet it is safe enough to put in our drinking water.
  13. In 9 out of 10 cases the fluoride in the water or the toothpastes is the very same hydrofluorisic acid coming directly from the phosphate industry without any further modification or precaution.

 

 

Protein and Calcium in Osteoporosis (Part 2)

Wednesday, April 20th, 2011

prevent osteopporosis, osteoporosis diet

Continuing our osteoporosis story… Just to summarize, 2 days ago, in the first part, I explained why protein and minerals have to go together. You simply need to make sure you get adequate quantities of both if you want to have strong bones. Now, this is the basis on which we shall build the rest of our tower of knowledge :)

Another factor that affects the balance of minerals and protein in the bones is pH and this is where things with research get really messed up. Depending on the type of protein, animal or plant origin, there is a different effect on the pH of the body. Alkaline pH is the normal pH of the cells while in a healthy state, bones included. Alkalinity is supported by raw plant foods while animal protein, in big quantities, seems to induce a more acidic environment. Low pH (acid) is correlated with higher calcium loss from the bones and this is why studies that focus on the effect of different amounts of animal protein on the development of osteoporosis give such contradictory results. What makes things even more confusing when it comes to pH is that many of the foods we consume result in acidic pH; sugar, processed carbs, refined vegetable oils and starchy veggies (i.e. potatoes, fries etc), they are all acid forming (Hint: these “modern” foods are also responsible for most of the diseases we suffer from so it would be awesome if you could eliminate them J). So these facts make it a bit complicated to make up our minds about the actual effect of protein on bones. In any case protein intake must be a big part of your meals daily anyway (more than a gram per Kg of body weight) to support a lot more than strong bones but the point here is not to count on animal protein exclusively. It is necessary to consume good plant protein sources as well. Vegetarian diets must be carefully designed in order to provide the necessary protein and minerals amounts to maintain healthy bones.

Great plant protein sources:

  • Beans (soaked, check article on sprouts)
  • Nuts (always overnight soaked!)
  • Seeds (always overnight soaked!)
  • Green vegetables

Learn why your beans, nuts and seeds MUST be sprouted or at least soaked!

Learn how to sprout

A secret that very few medical professionals are aware of is the calcium intake regulation. The truth is that it doesn’t matter how much calcium you get. If your body isn’t metabolizing it properly, it won’t do your bones any good. To prevent or even reverse osteoporosis, you need to make sure your body regulates calcium properly. And the best way to do that is by getting more vitamin K2. Here is how it works:

Your bones are composed of mineral crystals and cells that are bound together by matrix proteins. The most important of these is osteocalcin, which regulates calcium. Vitamin K2 signals the osteocalcin proteins to go through a process called carboxylation. Once carboxylated, they can create new bone tissue. But if you’re not getting enough K2, your body won’t be able to undergo this process. And as a result, it can’t attach itself to the bone and create new bone tissue. Eventually, your bone becomes porous and weak… making it easier for your bones to break.

Great sources of K2

  • Egg yolks – from organic eggs laid by free range hens
  • Organ meats, especially liver – from grass fed, free range animals
  • Organic or even better Raw milk
  • Dark green leafs – kale, spinach, collard green, Brussels sprouts, broccoli
  • Traditionally fermented cheese, especially Swiss Emmental and Norwegian Jarlsberg

A super critical point in bone health is Vitamin D. I cannot stress enough how important it is to have your internal storage full of this amazing molecule and I don’t mean necessarily supplements. Your skin is more than able to produce for you all the vitamin D you will ever need, if you let it. As this is a big and very important subject, read the super comprehensive article on Vitamin D. Remember that D vitamin is fat soluble and if you choose to take a supplement you need to make sure you consume healthy fats with it such as coconut oil, raw olive oil, eggs etc.  Just to remind you that high levels of Vitamin D provide scientifically proven protection against cancer, cardiovascular disease, diabetes, autoimmune diseases and many more chronic debilitating diseases the western world is suffering from today; and all these on top of having healthy bones! Isn’t that a great deal or not??

Finally, the last factor that can surprisingly support strong bones is weight training. I am not suggesting to become a body builder now but research shows that strong muscles encourages strong bones. If you think about it, it kind of makes sense because muscles are attached to bones in order to make any movement happen; strong muscles have to go with strong bones hand by hand because one is supporting the other. By doing moderate weight training you give the signal to your body that it needs to strengthen your muscles and subsequently your bones; this induces a new balance in your body and all the protein and calcium available will be invested to increase bone density and create strong muscles.

The bottom line of the story is summarized in the following points:

  • Strong bones depend on both protein and minerals (calcium and magnesium) combined.
  • Eat both plant and animal proteins, not just meat.
  • Vitamin D is crucial – Let the sunshine do its work!
  • Vitamin K2 will make a massive difference in the calcium metabolism.
  • Moderate weight exercise will strengthen your bones.

     

    Protein and Calcium in Osteoporosis (Part 1)

    Monday, April 18th, 2011

     

    prevent osteoporosis

    Prevent or reverse osteoporosis with the right diet

    Osteoporosis is definitely one of the problems many women will encounter, especially during their old age. But this is a health issue that is related to the dietary habits of the youth years as well; it takes quite some time to establish a long term loss or retention of bone mass. The fact is that over 35 million women in the United States aged 50 and older have osteoporosis or are at risk for developing it. And that number is expected to increase to 41 million by 2020.The literature in the internet is simply confusing and frankly, most doctors will simply prescribe a calcium supplement and to drink more milk in cases of osteoporosis; it takes quite some time to integrate the advances of research into conventional medical practice. Calcium unfortunately is just one piece of the puzzle; research shows that calcium by itself only, cannot reverse or better the condition of the affected bones. On the other hand the protein factor is being studied for a few years now but scientists cannot really give a clear recommendation about the suggested protein intake. There are loads of contradictory and highly confusing studies out there which simply add up to the endless debate about osteoporosis.

    I guess that the most confusing bit here is the fact that high protein intake results in increased urinary calcium loss; this is something we know for at least 80 years. This is one of the vegetarian’s main argument against animal protein but it is not entirely true; there are many studies that clearly demonstrate that low protein intake has a detrimental effect on the bones. So, what’s going on here? Is protein good or not? Calcium? Should we take it or not? Before I explain everything to you need to remember two different things. First, the body’s available calcium is found in the bones plus the amounts absorbed in the gut and the kidneys. This amount of calcium is what our bodies have to work with to cover all the calcium / minerals needs.  Secondly, the body uses the combined input from the above sources to prevent or trigger an increase in the calcium excreted through the urine; if there is calcium in excess, it will be flushed out. This is called homeostasis, meaning that the body will try to keep the internal balance as it is.

    Let’s start from the basics now. Bones are made of protein and minerals, about 50% each. Therefore it makes sense that both are necessary to retain healthy bone mass; they act synergistically to hold the bone tissue together. Second, the bones are in a constant dynamic equilibrium, meaning that the minerals are on the move depending on several factors: pH, protein and minerals intake, internal needs of the body. For example in the case of fracture, minerals will be mobilized from any possible place (bone) – if dietary intake is insufficient to cover the urgent need- in order to heal the broken bones. Another example is pregnancy; most of you know that expectant mothers have to be ultra careful with their teeth because if the mother does not take enough minerals to cover the baby’s needs, calcium from her teeth will be absorbed. This is why it is very common pregnant women to take a calcium supplement and also the reason why they would suffer horrible teeth infections and losses before modern dentistry was able to help them. As long as adequate dietary protein and minerals intake is available, strong bones are guaranteed. Protein or minerals ( mainly calcium) alone cannot support bone mass; in my opinion this is why most publications about the role of protein and/or calcium are so contradictory, you cannot just study separately the two factors that act synergistically for healthy bones. Research shows that the increased calcium loss when protein intake is high does not mean necessarily that this calcium is extracted from the bones; in fact, high dietary protein increases the calcium absorption from the gut. In this case the extra calcium found in the urine is simply a result of too much calcium coming in the body, hence a part of it will end up in the urine.  On the other hand, if you take a lot of minerals but not enough protein, again the body cannot do much with it; the body will use as much of the calcium as it can, given the available protein but the condition of the bones will not get significantly better.

     

     

    Methylation cycle and B vitamins

    Tuesday, April 12th, 2011

    Some of you know already that specific B vitamins (B6, B12 and folate) are involved in the metabolism of homocysteine and that deficiency in these vital vitamins leads to atherosclerosis and cardiovascular disease. We rectified the misunderstanding about cholesterol causing the above conditions and showed how important biological molecule it is; at the end of the day it is not the causing agent of heart disease but a healing substance the body needs dearly. The blessings with B vitamins do not end with atherosclerosis though. Surely it shows how critical these vitamins are for the body but this is just one aspect of the multi functionality of the three angels. Many debilitating syndromes have been associated with deficiencies in B6, B12 and folate; more than you can imagine and completely varied. This is because they are involved in a group of omnipresent and super essential biochemical reactions that are known collectively as methylation process. Our 3 B vitamins act as co-factors in these reactions; in their absence the system does not work efficiently or not at all, depends on the level of deficiency we are talking about.

    But what is methylation anyway? Without going into much technical detail I will give a simplified explanation. When a molecule is methylated, this means that a methyl group is added to it; a methyl group is a tiny extra molecule itself, imagine it a small tail that it is attached to a ball (the bigger molecule) when methylation occurs. The new chemical structure gives new properties to our big molecule which is now methylated. Usually methylation results in activating the original molecule. So, if we have a big molecule A for example and it is totally inactive by itself, then a little methyl group will transform it into its active version. Methylated A is now ready to fulfill its biochemical destiny in our body. When its mission is over, the methyl group will be removed from the molecule A and it will return into its inactive state until its services are needed again.

     

     

    All these reactions (i.e. adding a methyl group to a molecule or removing it) happen in the human body with the help of enzymes, so in order for all the methylation to take place in time the enzymes must be fully functional and ready to perform their task. This is where the B vitamins come; they help the enzymes stay functional. The good thing with enzymes is that they only help the reactions happen, they do not really get involved in the reaction itself, so their quantities are not diminished or altered in any way; in fact they are regenerated after every cycle. The only thing they need is their helpers, the B vitamins, to keep them fit and ready to facilitate another cycle of biochemical reactions.

    Well, this is the mystery of methylation, it doesn’t sound that exotic when you understand what it really isJ. It is very simple indeed; don’t let peculiar chemistry names confuse you.  The juice of the methylation is that this simple reaction has been found to activate all sorts of very important molecules in the human body. In fact methylation has been found to regulate gene expression, DNA repair, detoxification (remember the detoxification of homocysteine for atherosclerosis???), regulation of protein function, hormone release and so many more; the list is very long… People of all ages and backgrounds need to have their methylation system in prime condition; it is fundamental for our biology.  The only way to ensure that is by having your B6, B12 and folate vitamins storage super charged constantly. Research in China has shown that expectant mothers that did not include enough B vitamins in their diets (especially during the first trimester of the pregnancy) gave particularly often birth to babies with a birth defect called spina bifida or myelomeningocele. This can only prove to you how important B vitamins are and how essential biochemical systems in the body will consistently fail if these vitamins are not present in the required quantities.

    As this is the first part of this topic I will close this post by insisting on the fact that our diet plays a massive role in the shape, health levels and fitness of our bodies. Food is powerful information for your cells and DNA , not just calories. Even in cases with people being genetically predisposed to certain conditions, diet will be the determining factor of whether the condition will manifest or not. B vitamins are just an example of just how basic these processes are.

     

     

     

     

    Dr Bieler – Food is Your Best Medicine

    Friday, April 8th, 2011

     

    During my research I found some very unique individuals who realized that food can act as a powerful healing agent, most of them after years of experience in the medical profession. So, here I would like to present Dr Bieler, an experienced doctor who found himself consistently at odds with the American Medical Association because he insisted that drugs are harmful and advised his patients to follow a therapeutic diet.

    Dr Bieler graduated from the Ohio- Miami Medical School in 1916. He suffered severe asthma attacks which worsened as time passed by. While in Medical School none of his professors was able to help him handle or cure his disease, until he met Professor Agustin Levinson. Professor Levinson traveled and gave lectures about healing dietary habits; he advised Bieler to undergo a therapeutic diet to treat his problem with asthma. To Dr Bieler’s surprise asthma was treated and he started to use Levinson’s formula and principles first for himself and gradually for his patients. Dr Bieler concluded that the human body has its own powerful inherent healing mechanisms and that disease can be cured through proper nutrition. He realized that wrong lifestyle choices, toxic diet and synthetic drugs (which had started to be very popular by that time, i.e. the pharmaceutical companies had already gained a lot of power in influencing the mainstream medical practice) were the root cause for most diseases that people suffered from. Dr Bieler was very successful in treating patients from various backgrounds and with very diverse syndromes / symptoms. He had many famous patients such as Greta Garbo, Anthony Quinn, Gloria Swanson and many more. Probably his most comprehensive book is the “Food is Your Best Medicine” which was published in 1965. This is a small paperback book which you can buy very cheap in amazon or in a second hand book shop.

    It is very impressive to see doctors who reached the same conclusions as we are now, without them having any of the state of the art facilities or research material that we do. In fact, there is no need for all these, if we simply keep an open mind and are ready to accept the truth even if it contradicts “common sense”. I am not a doctor myself so maybe it was a bit easier for me to adopt a new paradigm about my health but this is not the case for a doctor who has spent many years training and studying this very same medical science he will eventually oppose. I can only convey feelings of gratitude and awe when I find a doctor who has the courage and true sense of responsibility to accept and then support such an alternative medical model that obviously works better for public health.

    Dr Bieler created the famous now Bieler Broth which advised his patients to consume every day. It is a super easy broth to make and has astonishing results. The basic concept of this broth, as with many alternative therapies, is that it restores the pH of the body.  The human body reaches its prime condition when pH is alkaline. Most of the modern foods and snacks we love today result in the body’s pH to become too acidic. According to Dr Bieler this is one of the basic reasons why we get sick and I can verify here that this is totally true. One of the first lessons in undergraduate Cell Biology is that the healthy cell’s pH is alkaline; the moment that the cellular pH balance is lost, a whole set of abnormal events take place, it’s like a chain reaction. Wrong pH in the cell means that the proteins and enzymes inside the cell cannot function as they are supposed to or they lose their functionality completely. The cellular biochemical balance is tightly regulated as it is a major factor that determines the condition and state of the cell. Of course it takes years of unhealthy dietary habits for a major devastating disease to establish in the body. By restoring the pH of the body is one the simplest and most efficient ways to reverse disease. Dr Bieler did not take any classes on Cell biology in Medical School so he had to come to this conclusion after years of experience; this makes his wisdom a million times more valuable.

     

    Bieler’s Broth Recipe

    1 pound string beans, ends snipped

    6 medium zucchini (green), ends cut off

    2 stalks celery, chopped

    2 bunches parsley (cut stems, optional)

    Several sprigs of tarragon or thyme, tied together

    250 ml filtered water.

     

    Put all ingredients in a large pot, add water, don’t freak out that it doesn’t seem like anywhere near enough water, bring to a boil, cover and simmer for about half an hour. Take out the tarragon/thyme, pour into a blender (or use a hand-held blender if you have one of those) and puree everything into a thick soup.