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Moving Day is Every Day

By: Dr. Al Sears, MDComputer

I know it’s kind of a necessity to sit at a computer these days.

But sitting for long periods of time, whether it’s in front of a screen or otherwise, can be deadly.

I’ve seen what a sedentary lifestyle does to people because I treat them every day. But what the Annals of Internal Medicine found shocked even me.

The journal did an analysis where they looked at the results of over 40 other studies. Each study looked at risk of disease and early death for people who sit for long periods of time compared with those who don’t, and the effects of exercise on both.

They found that if you sit for very long periods of time, even if you interrupt that with a vigorous workout, you’re still around 16% more likely to die of any cause than people who don’t sit for very long periods at a time.(1)

That agrees with some harsh numbers from a study out of the National Cancer Institute.

They looked at more than 240,000 people, ages 50-71 years old. None had cancer or heart disease when the study started. They followed the people for eight and a half years.

People who were sedentary for more than 7 hours a day – even if they exercised every day – had a 61% higher risk of dying from cardiovascular disease, and a 22% higher risk of dying from cancer compared to those who were sedentary for less than an hour.(2)

Sitting in general is associated with a higher risk of dying ALL causes.

And for people who don’t exercise at all, the risks skyrocket. A 47% greater risk of dying from all causes, and a 100% greater chance of dying from cardiovascular disease. 100 percent!

That backs up an earlier study done in Australia that looked at almost 9000 people. It found that even after they adjusted for exercise people who sat and watched TV for more than four hours a day had a 46% higher risk of dying from all causes. The risk of dying from cardiovascular disease went up 80%.(3)

Regular exertion does make up for some of this.

The AIN analysis did find what I’ve always suspected to be true. People who get regular physical activity but still spend a large proportion of their day sitting are much less likely to die of any cause compared to those who get little to no exercise. 30% less likely, according to the study.

That’s why I give everyone who works for me an opportunity to get up and walk around, and especially go outside for a bit every day.

Plus, we’ve built a small studio in my new center where we’ve begun holding yoga classes for the staff that begin directly after work.

I recommend you do the same… at the very least, get up and walk around for a few minutes at a time every hour or so, no matter where you are.

Or do like I do and spend 12 minutes doing P.A.C.E.

It can save your life.

To Your Good Health,
Al Sears, MD

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Resources:

1.Biswas A, et. al. “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis.” Ann Intern Med. 2015;162(2):123-132.
2.Matthews C, George S, Moore S, Bowles H, Blair A, Park Y, Troiano R, Hollenbeck A, Schatzkin A. “Amount of time spent in sedentary behaviors and cause-specific mortality in US adults.” Am J Clin Nutr. 2012;95(2):437-45.
3.Dunstan D., et. al. “Television Viewing Time and Mortality.” Circulation. 2010; 121: 384-391.

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12 Make-Ahead & Take-Along Superfood Paleo Snacks

By: Kelley Herring, Healing GourmetDeviled Eggs

If you’ve recently transitioned to a Paleo diet, you may feel that finding suitable snack foods is one of the biggest challenges about this way of eating.

And while conventional snack like chips, crackers and trail mix are certainly “off the menu,” it would seem that many widely-available foods (like nut mixes or dried fruit) would fit the Paleo template. Unfortunately, many of these contain unwanted ingredients like added sugars, vegetable oil and soy.

But today I’m going to share with you a dozen healthy Paleo snacks that you can make ahead and take along. Not only will these great snacks satisfy cravings between meals – they’ll also provide your body with a powerful source of age-defying, muscle-building nutrients, and are kid-friendly to boot.

Power Up Your Nutrition with Superfood Paleo Snacks

1.    Meatballs & Sliders:  Packed with protein and freezer-friendly, meatballs and sliders made with ground grass-fed beef, bison or turkey are a great way to satisfy a craving fast and keep you full until meal time. You can make them plain, add your toppings of choice later, or even include some ethnic seasonings for more interest. For Thai-style, add coconut aminos, lemongrass and ginger. For Mediterranean, try thyme, oregano and basil.

2.    Paleo Muffins: Great for breakfast, after a workout or as an afternoon snack with a smear of Kerrygold butter, paleo muffins made with coconut flour and almond flour are a great way to scratch the itch for bread… without derailing your diet on grains. Add organic pumpkin, chia and blueberries for more nutrients and great flavor.

3.    Rumaki: Looking for a great way to sneak more superfood liver in your diet? The mock-Polynesian recipe of rumaki - chicken livers and water chestnuts wrapped in bacon is a great way. Opt for coconut aminos in place of the soy sauce.

4.    Boiled or Deviled Eggs:  Keeping your fridge stocked with soft or hard boiled eggs is a great way to have quick nutrient-rich Paleo snacks on hand. For a more culinary-inspired treat, mix the yolks with mashed avocado or Paleo mayo for tasty and satiating Paleo Deviled Eggs.

5.    Wild Shrimp Cocktail: Three ounces of shrimp provides 18 grams of thermogenic protein plus 48% of the daily value for the antioxidant micronutrient selenium. Dip in homemade cocktail sauce spiked with cayenne or smoked paprika for a light snack that will fill you up.

6.    Baked Egg Cups: Not just for breakfast, muffin-tin egg cups make a great protein-packed snack any time of day. Simply add 8 organic pastured eggs to a large bowl and whisk in your cooked meat and toppings of choice. Pour the mixture into a well-greased muffin tin (liners may work even better) and bake about 20 minutes at 350 F. Some of my favorite mix-ins include: spicy bison chorizo or pork sausage, salsa, grilled veggies and raw cheddar cheese.

7.    Pastured Chicken Drumsticks: Filling, portable and protein rich, marinate drumsticks in your favorite seasonings and grill or bake for a delicious between-meal snack.

8.    Multi-Mineral Snack Mix: Make your own shelf-stable Paleo trail mix in batches and keep on hand for quick grab and go snacks. Add selenium-rich Brazil nuts, zinc-rich pumpkin seeds, almonds, walnuts, cashews (all soaked and dehydrated, preferably), and some organic mulberries, goji berries or raisins.

9.    Jerky & Pemmican: Loved by athletes for a power-packed source of fuel, grass-fed beef and bison jerky and pemmican make great Paleo snacks that are mess-free and easy to take along.

10.    Pork Rinds: Pastured pork rinds are a great way to get a carb-free crunch fix while providing your body with zero glycemic impact cell-building protein. In fact, a 1-ounce serving of pork rinds contains zero carbohydrates, 17 grams of protein and 9 grams fat. That's nine times the protein and less fat than you'll find in a serving of carb-rich potato chips.

11.    Canned Sardines, Mackerel & Salmon:  Power-packed sources of essential omaga-3 fatty acids, enjoying a serving of canned wild fish as a snack is a great way to optimize your intake of these vital fats. Enjoy them straight out of the can or mix with Paleo mayo and spread on grain-free crackers for a tasty, healthy treat.

12.    Superfood Smoothies: Made with organic, non-denatured whey protein, organic berries and greens (try kale, spinach and parsley), a protein-packed smoothie is a great way to get more nutrition into your day and can be especially helpful for picky eaters.

Sticking With It: How Paleo Snacks Keep You on Track

Having plenty of healthy snacks on hand doesn’t just make for more convenience. It can also help you stay on track and avoid temptations that can derail your healthy progress while ensuring that you get the most nutrient bang per bite.

What are some of your favorite Paleo snacks? We want to hear from you!

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ED NOTE: Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…Click here to learn more about Better Breads…

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REFERENCES
1.    USDA Nutrient Data Lab, National Nutrient Database
2.    EatWild: The Health Benefits of Grass-Fed Products

Feed Your Inner Caveman

By: Dr. Al Sears, MDCaveman

As an anti-aging specialist, I’ve spent a lot of time studying and treating osteoporosis among the many “older” patients who come to my wellness clinic.

Many of them believe they must accept this painful and dangerous condition as an unavoidable part of aging.

This means I also spent a lot of time debunking the osteoporosis propaganda put out by the medical establishment.

I want them to learn about the natural ways they can keep their skeletons strong – at any age!

Osteoporosis is a “silent” disease, because it gives no clue that you might have it until a slight bump or fall produces a nasty, disabling fracture.

The degeneration and weakening of bones – osteoporosis means literally “porous bone” – has become a virtual epidemic in America. Ten million people have developed the disease.(1)

Another 18 million have been diagnosed with osteopenia, a condition regarded as the precursor to osteoporosis.

And treating these ailments has become a giant cash cow for Big Pharma and the mainstream medical establishment, who hawk their heavy-duty medications to the masses of America’s senior citizens.

Some doctors have even begun prescribing powerful medications to stop or delay the onset of osteoporosis to people as young as in their 30's and 40's.

The side-effects of these drugs can range from hot flashes, leg cramps and nausea to blood clots, strokes and heart attacks.

Some of these drugs have also been linked to breast, uterus and esophagus cancers.(2)

So instead of putting yourself unnecessarily at risk and lining the pockets of Big Pharma in the process, here’s what I tell my patients: You don’t need risky drugs to keep your bones strong.

This is not about debate or opinion. It’s a fact. Archeological evidence reveals that average humans 7,000 years ago had skeletons so strong they could make a modern orangutan jealous.

And, amazingly, they achieved this without the help of Big Pharma and risky osteoporosis drugs.

These people were Neolithic hunter-gatherers. They weren’t born with bones of steel. But their bones became stronger with age – not weaker.(3,4,5)

And they developed these near-superhero frames in an environment that would kill most of us today.

Hunters roamed the forests and plains to find and kill game. Sometimes they had to run down their prey. Sometimes, they attacked them with knives and axes, using the power of their own muscles to take down a wild beast.

At the same time, gatherers searched hills and forests for edible plants and berries. They dug roots with their bare hands. And if wolves attacked, these Neolithic hunter-gatherers either ran or fought.

Their bones grew stronger, and their muscles and tendons become powerful on diets that were high in animal protein and on lifestyles that involved running, jumping, twisting and turning daily. And not one shred of archeological evidence revealed the presence of osteoporosis in any of these prehistoric populations.

Their lives of daily activity broke down bone cells and replaced them with more and stronger cells. This idea also explains why serious athletes have stronger bones than do weekend warriors.(6,7)

When farming was invented, it changed everything.

While it helped sustain larger populations, farming didn’t challenge bones like hunting or gathering.

The bones of average humans – thanks to the Agricultural Revolution and the advent of diets that were lower in animal proteins and higher in processed cereals – became thinner and more porous than those of their hunter-gatherer ancestors.

Millions of years ago, our primitive ancestors came out of the trees and we evolved to become masterful endurance runners. They could not rival lions or antelopes in terms of speed – but over time, human bodies and bones developed the ability and strength to outrun any animal in their African environment over long distances.

We were “built” to run and jump for long periods. But, today, we mostly sit.

As a result, we have become puny weaklings, compared with our hunter-gatherer ancestors. And our bones are getting weaker and weaker with each generation.

But with the right kind of exercise and the right diet, we can rebuild our bone-strength and we never have to worry about being afflicted with osteoporosis

In the past, I have told you how to stay strong with my anti-aging exercise system. It’s called PACE, which stands for Progressively Accelerating Cardiopulmonary Exertion. The system features focused bursts of activity that help you replace many of the challenges that civilization has taken away.

But you can’t depend on exercise alone to keep your bones strong. Your bones will continue to deteriorate as long as you eat the average American’s diet.

Big Ag’s grains, oils and sweeteners turn your blood into a low-grade acid and your body into a sugar factory.

This dilute acid leaches the calcium from your skeleton faster than your body can replace it.

And all those sugars and refined carbs have made our nation fat, slow and tired, with all accompanying health crises – obesity, diabetes and numerous cancers, to name but a few.

So if you want stronger bones, eat like a caveman.

Here are some dietary tips I give my patients, who worry about their bones or have already developed osteoporosis and want to reverse the condition.

For a start, eat lots of protein. Many nutritionists dislike meat because it can tip the blood’s pH to the acidic side. But hunter-gatherers overcame this problem without realizing it – they wolfed down big slabs of steak along with quantities of fruit and vegetables.

Modern humans have essentially messed up nature’s plan. Today, we often serve meat with other acid-promoting foods, like white bread, cheese, fries and soda.(8,9) The most nutritious protein comes from grass-fed livestock, wild game and wild fish.(10)

To keep nature’s balance, always load up on vegetables with your protein. The alkaline nutrients from these plants balance the acid in the meat.(11,12) Our Neolithic ancestors consumed the equivalent of seven to nine servings of organic fruits and vegetables each day.

Be sure to serve up root plants, like beets, radishes, turnips and rutabagas. By the way, kale and collard greens provide loads of calcium.(13,14)

Eliminate or cut down acid-makers, like cereal grains, soybeans, oily cheeses, vegetable oils, salts, sugars, syrups, coffee, energy drinks and carbonated soft drinks.

Leave processed and packaged foods off your grocery list. Many of these contain acidifiers, like pesticide-laden, genetically modified foods, trans-fats and hydrogenated fats. They also have saturated fats and omega-6 fatty acids – so my advice is to stay away from them.

To Your Good Health,
Al Sears, MD

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Resources:

1. The American Association of Osteopathic Surgeons. aaos.org. Downloaded on Jan. 20, 2015.
2. Harvard Health Publications, Harvard Medical School. health.harvard.edu. Downloaded on Jan. 20, 2015.
3. University of Cambridge. “Hunter-gatherer past shows our fragile bones result from inactivity since invention of farming.” sciencedaily.com, December 22, 2014. Retrieved December 29, 2014.
4. St. Fleurdec, N.”The Future Looks Bleak for Bones.” theatlantic.com. December 23, 2014.Retrieved December 29, 2014.
5. Jared Diamond, “The Worst Mistake in the History of the Human Race.” Discover Magazine, May 1987, pp. 64-66.
6. Lynch,N., et al. “Older Elite Football Players Have Reduced Cardiac and Osteoporosis Risk Factors.”
Medicine and Science in Sports and Exercise. July 2007;39(7):1124-30.
7. Tenforde, A., et al. “Physical Medicine and Rehabilitation.”Participation in Ball Sports May Represent a Prehabilitation Strategy to Prevent Future Stress Fractures and Promote Bone Health in Young Athletes.” December 9, 2014.pii: S1934-1482(14)01415-4.
8. Sebastian A., et al. “Improved Mineral Balance and Skeletal Metabolism in Postmenopausal Women Treated with Potassium Bicarbonate.” New Eng J Med. 1994; 330:1776-81.
9. Sebastian A. “Dietary Protein Content and the Diet’s Net Acid Load: Opposing Effects on Bone Health.” Am J Clin Nutr. 2005;82:921-22.
10. O’Keefe JH Jr, Cordain L. “Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How To Become a 21st-Century Hunter-Gatherer.” Mayo Clin Proc. 2004; 79(1):101-8.
11. USDA/Agricultural Research Service. “Neutralizing Acidosis And Bone Loss Among Mature Adults.” ScienceDaily. February 11, 2009. sciencedaily.com/releases/2009/01/090131124439.htm. Retrieved January 9, 2015.
12. Li,J.J., et al. “Fruit and Vegetable Intake and Bone Mass in Chinese Adolescents, Young and Postmenopausal Women.” Public Health Nutr. 2013 Jan;16(1):78-86.
13. Tucker KL. “Potassium, Magnesium, and Fruit and Vegetable Intakes are Associated With Greater Bone Mineral Density in Elderly Men and Women.” Am J Clin Nutr. 1999; 69:727-36.
14. New, SA. “Dietary Influences on Bone Mass and Bone Metabolism: Further Evidence of a Positive Link Between Fruit and Vegetable Consumption and Bone Health? “Am J Clin Nutr. 2000; 71: 142-51.

The Five Cent Wrinkle Fix In Your Stock Pot

By: Kelley Herring, Healing Gourmetbroth

It has people lining up in New York City’s Brodo to buy a steamy $9 cup… it is being called “the natural alternative to Botox”… and it is allegedly Gwyneth Paltrow’s “new obsession.”

You might assume that this wrinkle-fighting, age-defying food is a new discovery from the Amazon rainforest or a remote peak high in the Himalayas. Not true. In fact, there is a good chance that your great grandmother made this timeless superfood in a stockpot with little more than what most people consider “scraps.”

If you haven’t already guessed, I’m talking about bone broth

What Is Gelatin – And How Does It Fight Wrinkles?

In my last article on the US Wellness Meats blog, I shared the many ways that consuming gelatin-rich bone broth can defy aging and promote healing. It can stimulate a variety of biochemical activities that can reduce inflammation, boost detoxification and keep us feeling young.

And while we all want to feel young, there’s no doubt we want to look young too.

It’s not breaking news that the beauty industry is big business. In fact, Botox alone – the muscle-paralyzing injection made from botulism toxin – grosses nearly $2 billion a year. The industry as whole – including creams, potions, serums and other forms of cosmetic surgery – is estimated at nearly $60 billion annually.

But the beauty and youthfulness of your skin is much less dependent on what you put on the outside. Far more important is what you’re doing to nourish the inside.

Of course, proper hydration is vital. It is also important to get sufficient high-quality protein and healthy fats. But when it comes to wrinkles, the story goes a bit deeper...

Your skin has a unique matrix structure that gives it elasticity and tone in our youth. In this network are numerous players, including three which play starring roles:

1.    Collagen: Known as the “beauty protein”, collagen is the main structural protein of connective tissue. The amino acids glycine and proline are its principal components.

2.    Elastin: As the name suggests, it provides skin with its elasticity, allowing it to snap back when pinched or pulled. Elastin has the ability to sustain "mechanical resilience" - meaning that it can extend and recoil billions of times. Researchers believe that it is the unique cross-linking of glycine, proline, leucine and valine, that give elastin this property.

3.    Proteoglycans: These compounds are made of proteins and sugars. They are designed to attract and retain water. Proteoglycans weave around the collagen network, giving it tensile structure.

A strong network that’s well-hydrated and elastic results in a “plump” fresh-looking complexion.

And here’s where gelatin comes in…

Glycine & Proline – The Common Dominators For a Beautiful Complexion

As you just read, producing and preserving our collagen and elastin are essential for a strongmatrix that gives skin a smooth and youthful appearance. And the two key amino acids for building and maintaining collagen and elastin are: glycine and proline.

And can you guess the food richest in glycine and proline? That’s right. Gelatin.

It’s no wonder that anti-aging specialists are recommending gelatin to their patients and clients. It works. 

Julia March, a bone broth advocate and well-known therapist to Hollywood celebrities says:

"My clients see less inflammation, more glow and more toned skin when they drink it. It repairs, strengthens, rejuvenates and heals.”

Making Wrinkle-Fighting Gelatan Recipes

Drinking bone broth daily – made from grass-fed, pastured soup bones, feet and backs – is the best way to get more healing gelatin in your diet. Slow-cooking or pressure cooking meat on the bone and enjoying the broth that accompanies the dish is another great way to sneak more of those wrinkle-fighting amino acids into your diet.

A great way to have this healing tonic on hand is to make a big batch and freeze it individual portions. The pressure cooker will help extract more gelatin from bones and connective tissues, making your money go a bit farther.

Even when you buy the highest quality ingredients to make bone broth, you’re still looking at cents per serving for Mother Nature’s original youth serum.

Are you drinking bone broth? We want to hear the many creative ways you’re incorporating this ancestral food into your modern healing diet.

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ED NOTE – Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…

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REFERENCES
1.    Danile, Kaayla. Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin. Weston A. Price Foundation.
2.    François-Xavier Maquart, Stéphane Brézillon, Yanusz Wegrowski. Proteoglycans in Skin Aging. Textbook of Aging Skin 2010,   pp 109-120
3.    Fred W Keeley, Catherine M Bellingham, and Kimberley A Woodhouse Elastin as a self-organizing biomaterial: use of recombinantly expressed human elastin polypeptides as a model for investigations of structure and self-assembly of elastin. Philos Trans R Soc Lond B Biol Sci. 2002 Feb 28; 357(1418): 185–189.
4.    Kielty CM, Sherratt MJ, Shuttleworth CA (July 2002). "Elastic fibres". J. Cell. Sci. 115 (Pt 14): 2817–28. PMID 12082143.
5.    Carrino DA1, Onnerfjord P, Sandy JD, Cs-Szabo G, Scott PG, Sorrell JM, Heinegård D, Caplan AI. Age-related changes in the proteoglycans of human skin. Specific cleavage of decorin to yield a major catabolic fragment in adult skin. J Biol Chem. 2003 May 9;278(19):17566-72. Epub 2003 Mar 5.
6.    Tzaphlidou M1. The role of collagen and elastin in aged skin: an image processing approach. Micron. 2004;35(3):173-7.

Only 2% Of My Cancer Patients Have Had This Checked

By: Dr. Al Sears, MDLeafyGreens

I saw a patient recently who has stage four breast cancer.

She’d been to some of the best hospitals and specialists for care. Before she came to me she’d had a mastectomy and chemotherapy. Then the cancer spread to her backbone and she had radiation treatment.

Yet still, after all that time and until she came to my clinic, no one had mentioned a possible estrogen problem. No one ever bothered to measure her estrogen. They never looked at whether her breast cancer was estrogen positive or progesterone positive.

The rates of most cancers have stabilized. Most cancers aren’t a death sentence the way they used to be. But there are five cancers where the rates are still going up. They are breast cancer, endometrial cancer, cervical, ovarian and prostate cancer.

And the number one thing you have to do with these cancers is measure the estrogen in the blood. Unless you’re doing that it’s malpractice.

Most places test tissue samples for estrogen receptors. Except most of them do nothing with the results. Probably only 2% of the patients who come to me with those cancers have had their estrogen checked by an oncologist.

So I feel like now is the time to come out strongly and talk about where some of these cancers are coming from and how to prevent and take the fight to these cancers.

One of the most widespread chemical offenders that causes a huge jump in estrogen is bisphenol-A. BPA is known to increase hormone-dependent cancers.(1)

BPA and similar chemicals look just like estrogen to the body. That allows them to attach themselves to estrogen receptors.

BPA is still used in plastics, food and drink packaging, water bottles, computer discs, impact-resistant safety equipment, and medical devices. Epoxy resins used as lacquers to coat metal products such as food cans, bottle tops, and water supply pipes have BPA. Some dental sealants and composites may also contribute to BPA exposure. And more than 100 tons are released into the atmosphere every year.(2)

If you don’t think this is a serious problem, consider this: the 2003-2004 National Health and Nutrition Examination Survey (NHANES III) conducted by the Centers for Disease Control and Prevention (CDC) found detectable levels of BPA in 93 percent of urine samples from people six years and older.(3) That was 10 years ago, and the use of BPA has only expanded.

It’s easy to absorb. 60 percent of the BPA that comes in contact with skin gets absorbed.(4)

Several scientific studies conclude that even low-level exposure to BPA can promote prostate cancer(5), ovarian cancer, and bone tumors.(6)

Even products bearing “BPA-free” labels still contain its cousin bisphenol-S. BPS disrupts cell signaling in rat brains even at extremely low doses.(7)

And just a few days ago, the Proceedings of the National Academy of Sciences came out with a study that found BPS causes abnormal growth surges of neurons in zebra fish.

This is important because zebra fish share 80 percent of their genes with humans. BPS caused brain cell damage and hyperactivity.(8)

There are thousands of other chemicals similar to BPA and BPS. If you accumulate enough of these toxins you might suffer, at the very least, fatigue, headaches, muscle soreness, bloating, and depression. At the worst, they can cause chronic disease and cancer.

But here’s the good news. There is ample scientific proof that you can begin to reverse this problem and right away…

You can begin the process of eliminating these chemical offenders in two ways:

1. Fight synthetic chemicals with natural healing chemicals:

Plant nutrients, or phytochemicals, can prevent the growth of estrogen-positive cancers like breast cancer. For example:

Ellagic acid protects your healthy cells from free radical damage. It also detoxes would-be cancer-causing cells and prevents cancer cells from reproducing. In one study, ellagic acid stopped breast cancer tumor formation, and reverses cell damage that can lead to cancer. You can find ellagic acid in walnuts, blueberries, cranberries, raspberries, strawberries, pecans and pomegranates.

Kaempferol helps guard you against the estrogen mimics like BPA that attach to estrogen receptors. It blocks the pathways used by cancer-causing estrogenic cells(9). Apples, tomatoes, squash, cucumbers and green tea have it.

Quercetin is a flavonoid that directly stops cancer cell formation caused by estrogen.(10) My favorite foods with quercetin are plants I’ve found in my travels around the world. They are buchu from Africa, beluntas from Bali, and quinoa from Peru. Onions and apples also have quercetin.

2. Purge fake estrogens with plant power:

Brassica vegetables like broccoli, cauliflower, cabbage, kale, Bok Choy and Brussels sprouts have two nutrients that flush out excess estrogen and fight cancer.

Eating Brassica vegetables helps flush excess estrogen right out of your body.

Plus, they:

  • Indole-3-carbinol, also called I3C
  • Diindolylmethane, or DIM

Studies show DIM both prevents cancer, especially prostate cancer, and kills cancer cells.(11) I3C fights cancer by activating your body’s own cancer-killing agents.(12)

I3C and DIM work against estrogen look-alikes by binding to excess estrogen in your body and flushing it out.

However they don’t block your natural estrogen production. Instead they make estrogen more soluble in your urine. They won’t upset your levels if they’re already normal.

To Your Good Health,
Al Sears, MD

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Resources:

1. Rochefort H. “Bisphenol A and hormone-dependent cancers: potential risk and mechanism.” Med Sci. 2013;29(5):539-44.
2. Rezg R, El-Fazaa S, Gharbi N, Mornagui B. “Bisphenol A and human chronic diseases: Current evidences, possible mechanisms, and future perspectives.” Environ Int. 2013 Dec 29;64C:83-90.
3.“Since You Asked – Bisphenol A: Questions and Answers about the National Toxicology Program’s Evaluation of Bisphenol A.” National Institutes of Environmental Health Sciences. niehs.nih.gov.
4. Mielke H, Partosch F, Gundert-Remy U. “The contribution of dermal exposure to the internal exposure of bisphenol A in man.” Toxicol Lett. 2011 Jul 28;204(2-3):190-8.
5. Prins G, et. al. “Bisphenol A Promotes Human Prostate Stem-Progenitor Cell Self-Renewal and Increases In Vivo Carcinogenesis in Human Prostate Epithelium.” Endocrinology. 2014:en20131955.
6. Jia J, Tian Q, Liu Y, Shao Z, Yang S. “Interactive effect of bisphenol A (BPA) exposure with -22G/C polymorphism in LOX gene on the risk of osteosarcoma.” Asian Pac J Cancer Prev. 2013;14(6):3805-8.
7. Viñas R, Watson C. “Bisphenol S disrupts estradiol-induced nongenomic signaling in a rat pituitary cell line: effects on cell functions..” Environ Health Perspect. 2013;121(3):352-8.
8. Kinch C, et. al. “Low-dose exposure to bisphenol A and replacement bisphenol S induces precocious hypothalamic neurogenesis in embryonic zebrafish.” PNAS 2015; Epub ahead of print.
Wang H, Gao M, 9. Wang J. “Kaempferol inhibits cancer cell growth by antagonizing estrogen-related receptor α and γ activities.” Cell Biol Int. 2013;37(11):1190-6.
10. Resende F, de Oliveira A, de Camargo M, Vilegas W, Varanda E. “Evaluation of estrogenic potential of flavonoids using a recombinant yeast strain and MCF7/BUS cell proliferation assay.” PLoS One. 2013;8(10):e74881.
11.Zhang W, Feng Z, Narod S. “Multiple therapeutic and preventive effects of 3,3′-diindolylmethane on cancers including prostate cancer and high grade prostatic intraepithelial neoplasia.” J Biomed Res. 2014;28(5):339-48.
12. Choi HS, et al, “Indole-3-carbinol induces apoptosis through p53 and activation of caspase-8 pathway in lung cancer A549 cells,” Food Chem Toxicol. 2010;48(3):883-90.

The Superfood Drink That Will Keep You Young

By: Kelley Herring, Healing GourmetBroth

Creaky knees… aching joints… fine lines, wrinkles and sagging skin…

Are these the inevitable effects of aging? Or could they be the result of decades of poor nutrition?

The truth is that many of the common signs of aging can be attributed to our population’s dependence on highly-processed, carbohydrate-rich foods and unhealthy fats. However, there is also a key ingredient missing in our modern diet – one that was ever-present in the diets of our ancestors.

And as you are about to see, the research shows that the absence of this food could be another major contributor to disease and degeneration as we age. The good news is that it is easy and delicious to get more of it in your diet. So, what is this ancient anti-aging superfood?

Gelatin.

If you grew up in the last hundred years, the word “gelatin” may conjure images of big bowls of brightly-colored dessert at potluck dinners… the Jello molds of the 1950’s… or the giggly squares of brightly colored Jello in the 1980’s.

Of course, these forms of gelatin are anything but healthy. But when you strip away the chemical food coloring, sugar, artificial sweeteners and additives, what is left can truly be called a superfood. Unfortunately, however, it is one that has all but disappeared from the plates and bowls of our modern society.

In traditional cultures, gelatin was a ubiquitous part of the culinary tradition. Our ancestors could not afford to let any part of the animal go to waste. From slow-simmered soups, roasted meats, pickled feet and other “nasty bits” – the meat, bones, skin and connective tissues were all consumed in some way or another.

Not only does this provide a unique and vital set of nutrients, it also provides critical amino acids in the proper balance. You see, most of us get an abundance of tryptophan and cysteine in our diets. These two amino acids are abundant in muscle meats (the modern-day protein source of choice). However, most of us don’t get enough glycine and proline. These two amino acids are responsible for the unique fibrous structure of collagen (the native form of gelatin).  

Without sufficient glycine and proline in your diet, your cellular “scaffolding” will begin to break down, leading to many of the physical signs of aging. But the benefits of nose-to-tail eating go much farther than “skin deep”. In fact, the benefits of glycine-rich gelatin have also been found to:

•    Promote wound healing
•    Inhibit tumor formation
•    Prevention of angiogenesis (a key factor in the proliferation of cancer)
•    Reduce levels of cortisol (the stress hormone)
•    Act as an anti-estrogenic agent
•    Reduces systemic inflammation
•    Facilitates healing of the digestive tract (from micro-tears in leaky gut to ulcers, Celiac disease and colitis)
•    Promote healthy blood sugar levels
•    Prevent liver damage
•    Boost glutathione levels (the body’s master antioxidant and detoxifier)
•    Promote deep sleep

Getting More Gelatin in Your Diet

In addition to eating a wide variety of meats on the bone (with all of their bits), drinking bone broth is a powerful way to add more age-defying gelatin to your diet.

If you haven’t ever made bone broth, you’ll find it is very simple to do… and one of the most nourishing things you can consume.  

Unfortunately, many people think they don’t have the time to make bone broth at home. While the traditional stovetop method is quite time-consuming, there is a better and faster way to make gelatin-rich bone broth: the pressure cooker.

You will need two or three pounds of grass-fed/pastured marrow bones and soup bones (any combination of beef, pork or chicken backs will do). Then add about eight cups of water (filling the cooker to a maximum of two-thirds capacity). Add to this a teaspoon or two of apple cider vinegar and a couple roughly-chopped carrots and onions.

Pressure cook on high heat for 30 minutes. Allow the pressure to release naturally and then strain the broth into a glass container and refrigerate. Once cooled, you’ll find that the broth has gelled – this is the telltale sign of the presence of gelatin.

If you don’t have a pressure cooker, I would encourage you to consider buying one. I have found it to be an indispensible and time-saving kitchen tool. If you’d like to learn more, click here to read my previous article on the US Wellness Meats blog.

For the most gelatin-rich broth, add some free-range chicken feet. A recent study published in the Journal of Chemistry and Chemical Engineering found that gelatin from chicken feet was nutritionally superior and yielded more collagen than other bones tested. (NOTE: If you haven’t ever cooked chicken feet, be sure to do a quick search online to learn how to prepare properly before cooking).

Adding more gelatin to your diet can help reduce stress levels, enhance sleep, balance blood sugar, boost detoxification, promote cellular health and reduce inflammation – not to mention keep your skin and joints looking and feeling youthful.

If you haven’t started making gelatin-rich bone broth a daily staple, now is the time. Aging is just a developmental process, and the corrective steps you take today can shape the health you experience tomorrow.
 

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ED NOTE: Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…
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Resources:

1.    Wheeler MD, Ikejema K, Mol Life Sci. Enomoto N, et al. Glycine: a new anti-inflammatory immunonutrient. Cell Mol Life Sci.1999; 56:843-856.
2.    Iverson JF, Gannon MC, Nuttall FQ. Interaction of ingested leucine with glycine on insulin and glucose concentrations. J Amino Acids. 2014;2014:521941. doi: 10.1155/2014/521941. Epub 2014 Jul 10.
3.    Amin K, Li J, Chao WR, Dewhirst MW, Haroon ZA. Dietary glycine inhibits angiogenesis during wound healing and tumor growth. Cancer Biol Ther. 2003 Mar-Apr;2(2):173-8.
4.    Vieira CP, Guerra FR, de Oliveira LP, Almeida MS, Marcondes MC, Pimentell ER. Green tea and glycine aid in the recovery of tendinitis of the Achilles tendon of rats. Connect Tissue Res. 2015 Feb;56(1):50-8.
5.    Sekhar RV, Patel SG, Guthikonda AP, Reid M, Balasubramanyam A, Taffet GE, Jahoor F. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr. 2011 Sep;94(3):847-53.
6.    Baines AD, Shaikh N, Ho P.Mechanisms of perfused kidney cytoprotection by alanine and glycine. Am J Physiol. 1990 Jul;259(1 Pt 2):F80-7
7.    Mauriz JL, Matilla B, Culebras JM, Gonzalez P, Gonzalez-Gallego J. Dietary glycine inhibits activation of nuclear factor kappa B and prevents liver injury in hemorrhagic shock in the rat. Free Radic Biol Med. 2001 Nov 15;31(10):1236-44.
8.    Rose ML, Cattley RC, Dunn C, et al. Dietary glycine prevents the development of liver tumors caused by the peroxisome proliferator WY-14, 643. Carcinogenesis. 1999; 20:2075-2081.
9.    Rose M.L.,Madren J, Bunzendahl H, Thurman R.G. Dietary glycine inhibits the growth of B16 melanoma tumors in mice. Carcinogenesis, Vol. 20, No. 5, 793-798, May 1999.
10.    Wheeler M, Stachlewitz RT, Yamashina S, et al. Glycine-gated channels in neutrophils attenuate calcium influx and superoxide production. FASEB J. 2000; 14:476-484.
11.    Yamashina S, Konno A, Wheeler MD, Rusyn I, Rusyn EV, Cox AD, Thurman RG. Endothelial cells contain a glycine-gated chloride channel. Nutr Cancer. 2001;40(2):197-204.
12.    Zhong Z, Wheeler MD, Li X, Froh M, Schemmer P, Yin M, Bunzendaul H, Bradford B, Lemasters JJ., "L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent." Curr Opin Clin Nutr Metab Care. 2003 Mar;6(2):229-40.  
13.    Kawai N1, Sakai N2, Okuro M3, Karakawa S1, Tsuneyoshi Y1, Kawasaki N1, Takeda T1, Bannai M1, Nishino S2.The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus.Neuropsychopharmacology. 2014 Dec 23.
14.    de Almeida P, da Silva Lannes S, Calarge F, et al. FTIR Characterization of Gelatin from Chicken Feet. J Chem Chem Eng. 6 (2012) 1029-103

“Sleep” Hormone Reawakens Your Youth Gene

By: Dr. Al Sears, MDsleep resized 600

You could be 80 years old and feel like a teenager.

Or you could be in your 30's and feel like you have one foot in the grave.

The secret to feeling young is how well your body “talks” to your telomeres.

In doing research for my upcoming book on how to benefit from telomere biology, I’ve discovered an interesting fact. Telomeres have receptors that communicate with your hormones. They talk to each other.

That’s important because your hormones and your telomeres affect aging more than anything else. If they have “good” conversations you feel (and stay) young. If they have “bad” conversations you can age more quickly than your chronological age.

Youthful hormone levels tell telomeres, “We’re still young and strong! Continue to rebuild and revitalize these cells.”

The opposite happens when you have too little of a specific hormone. That signals the telomere that you’re “old.” Repair and maintenance work slows down. The cell takes on older, slower and less active behavior.

One of the most remarkable examples of this is the way the “sleep” hormone melatonin affects aging and telomeres.

Many studies show that melatonin’s antioxidant power prevents telomeres from shortening.(1)

But one group of researchers was looking into using melatonin for eye health. They found that melatonin protected the eyes by increasing telomerase, the enzyme that rebuilds telomeres.(2)

Another study also looked at melatonin’s role in activating telomerase. They divided 37 rats (both young and old) into two groups. For 21 days, one group received melatonin and the control group got nothing.

They tested each group for telomerase activity. In both young and old rats, the ones given melatonin had significant increases in telomerase.(3)

It’s very simple: increasing melatonin helps signal telomeres, through their hormone receptors, to increase telomerase. This helps you build a younger body at any age.

1. To safely get more melatonin, the first thing you want to do is normalize your own melatonin production.

This has a lot to do with getting rid of artificial electromagnetic around you. It can stop your brain from producing enough melatonin. [Note: I’ll be talking to you more about this kind of radiation, how it can affect your body, and how to protect yourself from it in an upcoming issue of my Confidential Cures newsletter. Please click here and subscribe now so you can be the FIRST to get this vital information.]

You should try to make yourself aware of electronic signals in your bedroom.

    - Do you listen to the radio while you’re trying to sleep by sending music from your smartphone to a Bluetooth speaker?

    - Do you have your phone next to your bed at night?

    - Do you have your DVR, laptop, iPad, and phone all in your room at night?

Get rid of them. And unplug your TV at night. These disrupt nighttime melatonin production.

2. Once you’ve stabilized and enhanced your natural melatonin function, then you can look for ways to get more of it for the anti-aging effect.

I’ve called melatonin a “hormone,” and it is. And I know that for some people, that can seem frightening. People have experienced side effects from artificial hormones.

But natural hormones at proper levels are completely safe. Melatonin is amongst the safest. There is no evidence to date to tarnish its perfect safety record.(4)

Even though foods like pineapples, bananas, oranges, oats, sweet corn, rice, tomatoes and barley contain melatonin, getting enough from your diet is very difficult.

Instead, it’s best to find a completely natural and high-quality melatonin supplement.

Many doctors and health experts recommend about 3mg a day for treatment. Around 500 mcg is for prevention. That’s fine for eye health and as a sleep aid. But to increase telomerase expression and help lengthen your telomeres, you need a much larger dose.

At my Center for Health and Wellness, we now recommend patients take 10mg of melatonin daily to kick-start telomerase expression. It’s a much larger dosage than you’ll hear most doctors recommend. But that’s because they haven’t heard of its effect on your telomeres.

One tricky thing about melatonin is the form it comes in. It’s not as effective in a pill because it’ll take longer to enter your bloodstream. And pills that are not well made get destroyed in your gut, and you never get the full effect. Look for melatonin liquids, sprays or anti-aging creams. They’re fast-acting and affordable.

To Your Good Health,
Al Sears, MD

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Resources:
1. Rastmanesh R. “Potential of melatonin to treat or prevent age-related macular degeneration through stimulation of telomerase activity.” Med Hypotheses. 2011;76(1):79-85.
2. Rastmanesh R. “Potential of melatonin to treat or prevent age-related macular degeneration through stimulation of telomerase activity.” Med Hypotheses. 2011;76(1):79-85.
3. Akbulut K, et. al. “The role of melatonin on gastric mucosal cell proliferation and telomerase activity in ageing.” J Pineal Res. 2009; 308-12.
4. Dean, Ward M.D. “Melatonin: Unique, Potent Life-Extending Nutrient.” Vitamin Research News: Anti-Aging Supplement Review and Update Part 3, August 2004, p 14.

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The Healthiest, Fastest (& Most Delicious!) Way to Cook Your Food

By: Kelley Herring, Healing GourmetPressureCooker

What if I told you that there was a way to cook your food with the following results:

•    Up to 90 percent less cooking time
•    90 percent nutrient retention
•    Greater digestibility
•    Fewer harmful cooking byproducts

And what if I told you that this method will also produce some of the most succulent, flavorful and easy-to-make meals that you have ever set on the table?

Sounds too good to be true, right? Well, it’s not! In fact, this unique way of cooking has been around for more than 300 years, since its invention by a French physician in 1679.

What is this cooking method? Pressure cooking!

You’ve probably tasted foods prepared in a pressure cooker before, perhaps from your mother or grandmother. But you may have shied away from using one due to their “dangerous” reputation. The truth is that while there are some stories about “exploding” pressure cookers, these stories almost invariably relate to the early-generation models used in the 1940s and 50s. Today’s pressure cookers are virtually foolproof and are no less safe than any other kitchen tool when used properly.

So, let’s take a look at the many benefits of using a pressure cooker:

#1 – SUPERIOR NUTRIENT RETENTION AND BIOAVAILIBILITY
Researchers estimate the nutrients in our foods have declined dramatically (up to 50 percent in some foods) due to the depletion of nutrients in the soil. When you combine that with many cooking methods, which destroy or drain nutrients away from your food, the result is meals that just don’t provide the nutritional value your body needs.

A pressure cooker can greatly reduce the time it takes to cook your food. This directly correlates with the loss of fewer heat-sensitive nutrients. Let’s take a look at the research:

•    In Plant Foods for Human Nutrition, researchers found that pressure cooking was the best method for retaining both vitamin C and beta-carotene in spinach and amaranth.

•    A study published in The Journal of Food Science found that pressure cooked broccoli retained 90 percent of its vitamin C content. Compare this to boiling (66 percent retention) or steaming (78 percent).

•    A study published in the Journal of Food Science and Technology found that pressure cooking increased the amount of beneficial phenolics in bananas. Researchers believe that the high pressure broke the banana’s cell walls, making the nutrients more bioavailable.
But using a pressure cooker won’t just help boost the levels of nutrients you get from your food… it can also help reduce health harming compounds, as well.

#2 – REDUCTION OF HEALTH-HARMING COMPOUNDS (INCLUDING ACRYLAMIDE, HCA’S, LECTINS AND PHYTIC ACID)

Because a pressure cooker basically uses “steam under pressure”, foods stay moist. They are literally bathed in steam as they cook. This translates to juicier, better tasting food. It also helps eliminate two cancer-causing compounds (acrylamide and heterocyclic amines) which are often produced by other high-heat cooking methods.

And if you’re concerned about lectins and phytic acid – two anti-nutrients which can bind to minerals and make them indigestible – the pressure cooker can help there too.

In fact, another study published in Plant Foods for Human Nutrition showed that when peas were soaked overnight and then boiled, their phytic acid content was reduced by 29 percent. On the other hand, when they were soaked overnight and then pressure cooked, the reduction in this unhealthy anti-nutrient was almost double (54 percent).

Similar results were found with lectins in the Journal of the Science of Food and Agriculture.

#3 – INCREASED DIGESTIBILITY

As you may have heard before, you’re not what you eat… but rather, what you absorb.
Boosting the digestibility of your food is a key to maximizing the potential nutritional value of every bite.

And the pressure cooker can help you accomplish this too.

The combination of steam and pressure can make even the toughest meats succulent and tender. And tenderness is a key sign that a food is easy for your body to digest.

In the case of the hard-to-break-down protein in legumes, the pressure cooker has been found to increase the digestibility by as much as 84 percent.

#4 – SAVE TIME AND MONEY

If all of these benefits aren’t enough to get you pressure cooking, consider this: You’ll also save time and money.

You can cook a whole chicken to fall-off-the-bone in less than an hour… make butter-knife tender shredded pork or beef in less than 2 hours… make gelatin-rich bone broth in 30 minutes… cook a large winter squash in 10 minutes… as well as Brussels sprouts and most other veggies in less than five!

And by saving cooking time, you’ll also save money on your electric bill.

If you don’t have a pressure cooker yet, there are many high-quality, inexpensive options available. The third-generation Instant Pot is the one I use. The vessel is made of stainless steel, which is another benefit if you are concerned about the leaching that can occur in ceramic slow-cookers or the chemicals in non-stick coatings. The cost is about $140 and it comes with a variety of safety features and ease-of-use benefits.

Once you start cooking these fast, nutrient-rich, fork-tender meals with your pressure cooker, you’ll never want to use anything else!

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ED NOTE: Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…
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REFERENCES
1.    Yadav SK, Sehgal S. Effect of home processing on ascorbic acid and beta-carotene content of spinach (Spinacia oleracia) and amaranth (Amaranthus tricolor) leaves. Plant Foods Hum Nutr. 1995 Feb;47(2):125-31.
2.    Sasipriya G, Maria CL, Siddhuraju P. Influence of pressure cooking on antioxidant activity of wild (Ensete superbum) and commercial banana (Musa paradisiaca var. Monthan) unripe fruit and flower. J Food Sci Technol. 2014 Oct;51(10):2517-25. doi: 10.1007/s13197-012-0791-z. Epub 2012 Aug 12.
3.    F. Galgano, F. Favati, M. Caruso, A. Pietrafesa and S. Natella. The Influence of Processing and Preservation on the Retention of Health-Promoting Compounds in Broccoli. Journal of Food Science Volume 72, Issue 2,  pages S130–S135, March 2007
4.    Bains K, Uppal V, Kaur H. Optimization of germination time and heat treatments for enhanced availability of minerals from leguminous sprouts. J Food Sci Technol. 2014 May;51(5):1016-20. doi: 10.1007/s13197-011-0582-y. Epub 2011 Nov 12.
5.    Isleroglu H, Kemerli T, Özdestan Ö, Uren A, Kaymak-Ertekin F. Effect of oven cooking method on formation of heterocyclic amines and quality characteristics of chicken patties: steam-assisted hybrid oven versus convection ovens. Poult Sci. 2014 Sep;93(9):2296-303. doi: 10.3382/ps.2013-03552. Epub 2014 Jun 28.
6.    S. Bishnoi, N. Khetarpaul, R. K. Yadav Effect of domestic processing and cooking methods on phytic acid and polyphenol contents of pea cultivars (Pisum sativum) Plant Foods for Human Nutrition June 1994, Volume 45, Issue 4, pp 381-388
7.    Shiwani Srivastava and Santosh Khokhar. Effects of Processing on the Reduction of β-ODAP (β-N-Oxalyl-L-2,3-diaminopropionic acid) and Anti-Nutrients of Khesari Dhal, Lathyrus sativus. Journal of the Science of Food and Agriculture. Volume 71, Issue 1,  pages 50–58, May 1996
8.    K. Syed Ziauddin, N.S. Mahendrakar, D.N. Rao, B.S. Ramesh, B.L. Amla. Observations on some chemical and physical characteristics of buffalo meat. Meat Science, Volume 37, Issue 1, p 103-113
9.    Anita Kataria, B.M. Chauhan, Darshan Punia. Antinutrients and protein digestibility (in vitro) of mungbean as affected by domestic processing and cooking. Food Chemistry, April 1988, Vol 32, Issue 1, p 9-17
10.    Bishnoi S, Khetarpaul N. Protein digestability of vegetables and field peas (Pisum sativum). Varietal differences and effect of domestic processing and cooking methods. Plant Foods Hum Nutr. 1994 Jul;46(1):71-6.

Concerned About Blood Sugar? Eat More of THIS!

By: Kelley Herring, Healing GourmetOlive Oil

If your goal is to enjoy strength, health and clarity of mind well into your later years, one of your main objectives should be to maintain healthy blood sugar balance.

Of course, consistently high blood sugar levels can lead to diabetes. But it can also dramatically increase your risk for heart disease, Alzheimer’s, cancer and accelerate the aging process (including adding wrinkles to your skin).

You probably already know that a low-carbohydrate diet is the key to keeping your blood sugar levels in a healthy range. But you might not know just how important it is to also consume adequate amounts of healthy fats.

Time and time again, diets that are rich in healthy fats and low in carbohydrates have been proven to produce healthier outcomes for diabetics.

But before we look deeper into the benefits of healthy fats, let’s take a look at…

How a Low Fat Diet Actually Promotes Diabetes

By eating a low-fat diet, calories that would normally come from fat and protein are displaced by carbohydrates.

A diet rich in carbs causes blood sugar levels to rise. This causes the pancreas to release insulin to escort the sugar from the blood into muscle cells to be used as fuel. But it doesn’t take long before your muscle cells have stored all the sugar they can hold. Then sugar gets shuttled to another place: your fat cells!

Not only does this promote an increase in body fat, it also promotes insulin resistance and diabetes.

Stabilize Blood Sugar Levels with Fat

Unlike carbohydrates, however, healthy fats have no appreciable effect on blood sugar levels. They are also vitally important for the absorption of important fat-soluble nutrients (including vitamins A, E, D & K) and for helping to reduce inflammation in the body.

But the type of fat is key.

Let’s take a look at the three healthy fats you should be eating to optimize blood sugar levels, achieve a healthy weight and ward off degenerative disease:

Omega-3 Fats: “Essential” for Blood Sugar Balance

In the United States, 80 percent of the fats we consume are omega-6, like those found primarily in vegetable and seed oils like corn, soybean and cottonseed oil. Omega-6-rich fats like these have been found to increase inflammation and other key markers of disease.

Omega-3 fats, on the other hand, provide potent anti-inflammatory action. They also improve blood sugar control, reduce triglycerides and lower the risk of cardiovascular disease – the leading cause of death among individuals with diabetes.

One study, published in the American Journal of Clinical Nutrition, found that those with the highest blood levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the two omega 3 fats found in fatty fish – were roughly 33% less likely to develop diabetes over the next decade than their counterparts with the lowest levels.

Another recent study published in the journal Lipids found that DHA and EPA omega-3 fats may help to lower body fat by encouraging fat-burning and reducing the number of fat cells. Even more impressive, the researchers found that omega-3 fats act at the genetic level – genetically programming the body to shed fat!

And the benefits of omega-3 fats don’t end there. Multiple studies have shown that these healthy fats dramatically reduce the risk of heart attack and stroke – the leading causes of death among diabetics. Take a look:

•    A study in China that followed more than 18,000 men for 10 years found that those who consumed more than 7 ounces of fish or shellfish weekly reduced their risk of fatal heart attack by almost 60% compared to those who consumed less than two ounces weekly.

•    In the Nurses’ Health Study, which followed more than 84,000 women for 16 years, death from heart disease was up to 34% lower in women who ate fish at least once a week compared to those who ate it less than once a month.

•    In a study that followed more than 79,000 women for 14 years, the women who ate fish at least twice weekly had a 52% lower stroke risk than those who ate fish less than once monthly. In a similar study of 43,000 men, those who ate fish at least once a month reduced their risk of stroke by 43% over those who did not.

To get the diabetes-fighting, heart-healthy benefits of this fat, eat wild seafood – including wild salmon, wild halibut and wild shrimp and scallops – several times each week and consider taking a high quality fish oil supplement.

But omega 3 fats aren’t the only fats that benefit blood sugar and diabetes…

Monounsaturated Fats: Reduce Belly Fat and Blood Sugar

Monounsaturated fats (the best-known sources include avocados, olive oil and nuts) can also help balance blood sugar, banish belly fat and protect against heart disease.

A study published in Diabetes Care found that a diet rich in monounsaturated fats helped to reduce abdominal fat better than a carbohydrate-rich diet. When study subjects ate a carbohydrate enriched diet, belly fat increased. But when they ate a diet rich in monounsaturated fats, belly fat decreased (even without exercise!).

A recent study published in the American Journal of Clinical Nutrition found MUFAs have a profound effect on blood sugar. After eating a monounsaturated-fat rich diet for six months, study participants saw fasting glucose drop by 3 percent, insulin fall by 9.4 percent and the insulin resistance score drop by 12 percent. All of these are key factors for warding off diabetes and other chronic disease.

While the traditionally recognized sources of monounsaturated fats should be enjoyed liberally (including macadamia nuts, olive oil, and avocados), there are other excellent sources of this healing fat that might surprise you, including duck fat and lard.

In fact, duck fat is 45% monounsaturated (with 34% saturated and 21% polyunsaturated). Lard is 41% monounsaturated (with 32% saturated and 27% polyunsaturated), making these rich and delicious culinary staples a must-have in your blood sugar-balancing culinary repertoire.

And last, but not least is conjugated linoleic acid (CLA).

CLA: The “Grass-Fed” Fat for Leanness

CLA is a powerful compound that has been found to benefit blood sugar levels and reduce leptin – a hormone that regulates body fat levels.

CLA is found exclusively in the meat and milk of grass-fed animals, including grass-fed beef, grass-fed cheese, butter and milk. It’s also found in high concentrations in grazing game animals such as elk and deer.

In recent years, CLA has been promoted for a wide range of benefits – from melting belly fat and lowering hunger hormones to balancing blood sugar and even reducing the risk of cancer.

•    After an eight-week study, diabetics who added CLA to their diets not only had lower body mass and reduced blood sugar measurements, but also lower levels of leptin – a hormone that regulates fat levels.

•    A study published in the American Journal of Clinical Nutrition found that CLA inhibits the body’s formation of fat while preserving muscle tissue. In the study, the group that supplemented with CLA lost an average of six pounds of fat, compared to the placebo group.

•    A study published this month in Lipids in Health and Disease found that CLA-rich butter (from grass-fed cows) prevents high insulin levels and increased beneficial HDL cholesterol levels in animals.

CLA also has powerful antioxidant properties and is known to help reduce inflammation – two key factors for a healthy heart.

When it comes to balancing your blood sugar and achieving optimal health, focus on a low glycemic, low carbohydrate, whole foods diet that’s rich in the healthy fats noted above.  You’ll get more culinary satisfaction from every bite…. while improving your health at the same time!

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ED NOTE: Kelley Herring is the author of the brand new book Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…

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REFERENCES
1.    Luc Djoussé, Mary L Biggs, Rozenn N Lemaitre, et al. Plasma omega-3 fatty acids and incident diabetes in older adults. Am J Clin Nutr July 2011
2.    Diana P Brostow, Andrew O Odegaard, Woon-Puay Koh,. Omega-3 fatty acids and incident type 2 diabetes: the Singapore Chinese Health Study. Am J Clin Nutr July 2011
3.    Lesley V Campbell,Priscilla E Marmot, Jenny A Dyer, et al. The High—Monounsaturated Fat Diet as a Practical Alternative for NIPPM. Diabetes Care March 1994   vol. 17  no. 3  177-182
4.    Rallidis LS1, Lekakis J, Kolomvotsou A, Zampelas A, Vamvakou G, Efstathiou S, Dimitriadis G, Raptis SA, Kremastinos DT. Close adherence to a Mediterranean diet improves endothelial function in subjects with abdominal obesity. Am J Clin Nutr. 2009 Aug;90(2):263-8.
5.    Hodson L1, Karpe F. Is there something special about palmitoleate? Curr Opin Clin Nutr Metab Care. 2013 Mar;16(2):225-31.
6.    Walker KZ, O'Dea K. Monounsaturated fat rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects: response to Paniagua et al. Diabetes Care. 2007 Nov;30(11):e122; author reply e123.
7.    Martínez-Augustin O1, Aguilera CM, Gil-Campos M, Sánchez de Medina F, Gil A. Bioactive anti-obesity food components. Int J Vitam Nutr Res. 2012 Jun;82(3):148-56.
8.    Saha SS1, Ghosh M. Antioxidant and anti-inflammatory effect of conjugated linolenic acid isomers against streptozotocin-induced diabetes. Br J Nutr. 2012 Sep 28;108(6):974-83.
9.    Dhar P1, Chattopadhyay K, Bhattacharyya D, Roychoudhury A, Biswas A, Ghosh S Antioxidative effect of conjugated linolenic acid in diabetic and non-diabetic blood: an in vitro study. J Oleo Sci. 2006;56(1):19-24.
10.    Hontecillas R1, Diguardo M, Duran E, Orpi M, Bassaganya-Riera J. Catalpic acid decreases abdominal fat deposition, improves glucose homeostasis and upregulates PPAR alpha expression in adipose tissue. Clin Nutr. 2008 Oct;27(5):764-72.
11.    Close RN1, Schoeller DA, Watras AC, Nora EH. Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Am J Clin Nutr. 2007 Sep;86(3):797-804.
12.    de Almeida MM, Luquetti SC, Sabarense CM, Corrêa JO, Dos Reis LG, da Conceição EP, Lisboa PC, de Moura EG, Gameiro J, da Gama MA, Lopes FC, Garcia RM. Butter naturally enriched in cis-9, trans-11 CLA prevents hyperinsulinemia and increases both serum HDL cholesterol and triacylglycerol levels in rats. Lipids Health Dis. 2014 Dec 22;13(1):200. [Epub ahead of print]

A Nutrition Pioneer

By: Dr. Al Sears, MDTime

I got a great magazine in the mail last week. It’s a TIME special edition about all my heroes in science. Sir Isaac Newton, Einstein, Pasteur…

I read a little further and I was happy to see Linus Pauling. I thought, “Great! They recognized what a pioneer he was…”

I was excited because Pauling is someone who’s close to home for me. He was a scientist who then became a nutritionist, and he was a contrarian. Someone who said to mainstream doctors, “You guys have missed the boat.”

But TIME didn’t say that about him. Instead, they chose to portray him as someone who went off the deep end. They wrote, “To many people, alas, the towering scientist who transformed chemistry is simply the guy who oversold vitamin C.”

And they say his claims for vitamin C never proved out.

I can’t just let this pass, because they’re dead wrong. And Pauling was right on.

Let’s look at the facts:

1) People try to discredit Pauling’s claims that vitamin C is anti-aging because he died. But Pauling never claimed that vitamin C could keep you alive forever. And he lived to the age of 93. That’s a pretty good accomplishment.

2)Almost everything he claimed about vitamin C was right. Vitamin C does help to protect against viral infection. It does protect against heart disease. And it does prevent cancer.

In 1976, Pauling did a study where he took 100 people with cancer whom mainstream medicine had given up on as terminal and “untreatable.”  He gave them 10 grams of vitamin C each day, and they lived on for nearly a year with no other treatment. Some were still alive almost four years after being diagnosed as terminal.(1)

Pauling compared his 100 with 1,000 other terminally ill patients. Those people who got no vitamin C averaged living for only 38 days.

3)Vitamin C does more than Linus Pauling knew. Vitamin C works by disarming molecules called free radicals, which attack healthy cells. But what we now know is that the protective caps on the ends of your DNA, called telomeres, are very sensitive to these attacks.

The shorter your telomeres, the older your cells act and the more susceptible they are to becoming cancerous. Vitamin C is very effective at stopping the shortening of your telomeres, which protects you from heart disease, cancer, and other diseases, too.

A Japanese study tested vitamin C’s effect on telomeres. Raising the level of vitamin C in the cells could slow down the shortening of telomeres up to 62%.

Another study found that skin cells treated with vitamin C kept their young firm shape because it slowed shortening of the cell DNA’s telomeres. The telomeres also suffered less damage in the presence of vitamin C.(2)

This is one of the reasons why I have been talking to you so much about nutrients lately, and why I felt the need to introduce my nutrition pyramid.

We need a lot of the nutrients that make up the base of the pyramid, Primal Nutrition, to avoid modern diseases like cancer.

Recently I told you about oranges and their primal nutritional value, including vitamin C. Today I want to tell you about some other ways to boost your vitamin C to a healthy, primal level. Here are three ways to get all the vitamin C you need to restore your primal nutrition:

1. The primal king of vitamin C: Dark, leafy vegetables, bell peppers, black currants, papaya , red and green chili peppers and guava all have a good amount of vitamin C. Strawberries and oranges have a it, too, and these are all good for primal nutrition in general.

But if you need extra vitamin C, the king of all fruits is the acerola cherry. Every 100 grams has 1,678 mg– over 20 times the vitamin C of strawberries!

2. Tea to the rescue: A little-known source of vitamin C is peppermint leaves. You can make peppermint tea – just make sure to cover the mug while brewing to keep in the oils.

3. A good supplement: Dr. Pauling himself took between 12,000 and 18,000 mg a day, and lived to the ripe old age of 93. But you should get 1,500 mg, twice a day, to bring yourself up to your basic primal requirements.

4. A bigger boost: If you’ve been lacking vitamin C, or in times of stress or sickness, you might want to consider IV vitamin C therapy.

You can safely get much more vitamin C through an IV than you can taking supplements. You can infuse vitamin C at 100 times the concentration of oral supplements completely safely. Remember, no matter how high the dose, vitamin C does not harm healthy cells.

If you’d like to visit my Center for Health and Wellness for IV vitamin C therapy, please call us at 561.784.7852 and any member of my staff will be happy to give you a phone consultation.

To Your Good Health,
Al Sears, MD

______________________________________________________________________________
References:
1. Cameron E, Pauling L. “Supplemental ascorbate in the supportive treatment of cancer.” Proc. Natl. Acad. Sci. USA. 1976. 73:3685-3689.
2. Yokoo S, Furumoto K, Hiyama E, Miwa N. “Slow-down of age-dependent telomere shortening is executed … by anti-oxidative effects of pro-vitamin C.” J Cell Biochem. 2004;93(3):588-97.

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