BeanDiet

The Benefits of Chocolate, Coffee, Wine, and Tea

2011-10-27T10:15:00.000-07:00

Americans seem more prone to guilt than other cultures. Especially when it comes to what we eat. Why is it that people in France and Italy get to eat rich, delicious foods, don't obsess, and are healthier and thinner than most Americans? (And please, don't tell me it's solely because Europeans walk more than Americans, because, while it is true, Americans work out obsessively - Europeans not so much.)

I think the key might be eating more foods we love. And it's not just me: studies show that people who consume dark chocolate, wine (red AND white), tea, and coffee tend to be healthier than those who abstain. Not to mention that coffee consumption has been shown to ward off depression in several studies.

Harvard researchers recently published an article in which they reviewed no less than 24 previous studies investigating the relationship between dark chocolate (or cocoa) and "cardioprotective" effects. Studies showed cocoa, often known as cocao, consumption significantly improves blood pressure, insulin resistance, lipid profiles, and flow-mediated vascular dilation (FMD). Specifically, people who consumed more dark, cocao-containing chocolate had lower LDL (bad) cholesterol, higher HDL (good) cholesterol, as well as better blood circulation, significantly reducing risk of heart attack and stroke. (Read the Journal of Nutrition study abstract here.)

While flow-mediated vascular dilation sounds unfamiliar, it is a way to describe blood flow and circulation throughout the body. Better circulation means more oxygen and nutrient flow to the brain, making us more alert and more likely to have a better memory over the long run. It also means more oxygen to the joint tissues, and thus less likelihood of joint pain. And of course, we can't disregard the importance of blood flow to the reproductive organs, meaning a significantly reduced risk of impotence. Finally, better blood flow to the parts of the body that produce white blood cells result in a stronger immunity to disease, such as cancer.

Flavonoids, the same compounds found in dark chocolate, coffee, tea, and wine, are also found at high levels in berries and grapes.

Forks Over Knives

2011-09-18T22:23:00.001-07:00

Maybe you haven't heard of this movie, but it's incredibly informative, inspirational, and just plain riveting -- and yes, it's all about how our diet either causes disease or prevents and reverses chronic illness. Even though I had read it all before, I couldn't stop watching!

Best yet: it's a movie you can stream on Netflix! Please watch it and let me hear your thoughts! It's called Forks Over Knives.

My favorite (paraphrased) quote from a heart surgeon interviewed in the movie:

"Some people say the plant-based diet I propose to prevent and reverse heart disease is 'extreme.'" Do you know what's really extreme? Cutting open a person's chest cavity and leg, removing blood vessels from the leg to transplant near the heart (a cardiac bypass)."

Sometimes we forget that what's "common" is actually quite extreme!

Fiber Prevents Breast Cancer

2011-09-14T21:27:00.001-07:00

This article published in the Sept. issue of The Journal of Clinical Nutrition is mind-blowing (click here to read the article: Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies). When we think about how many women (and men) develop breast cancer, and how much money is raised to "cure" this cancer, let's not forget that our diet can actually prevent it in the first place! Hurray for fiber!

Here's the lowdown:

Researchers reviewed 10 studies of dietary fiber intake and breast cancer incidence. When averaged, the collective research demonstrated that people who consumed the most dietary fiber (not supplemental fiber you stir into water or take in a pill) had an 11% lower risk of breast cancer incidence compared to those who consumed the least fiber. This statistic applied to people of various ethnic groups and age categories. In fact, findings revealed every 10 gram (daily) increase in dietary fiber corresponded to a 7% reduction in risk of breast cancer. In other words, folks who consumed an average of 35 grams of fiber per day had a 7% lower risk of breast cancer than those consuming an average of 25 grams per day, and thus a 14% lower risk than those consuming 15 grams per day... you get the picture.

Remember that fiber binds with toxic substances and removes them from the body. Toxins produce free radicals that are linked with cancer cells. Also, fiber produces beneficial intestinal flora that increase the body's immune function involved in fighting cancer. Not to mention, high fiber foods are loaded with antioxidants that protect against cancer.

Fruit, dried fruit, vegetables, whole grains and legumes (beans, lentils, peas, nuts & seeds) are powerful cancer fighters!

Reality Response

2011-02-13T17:57:00.000-08:00

I'm excited to take this time to respond to some of the requests of my readers and students.

Jennifer asked me to respond to an article in the New York Times a few weeks ago about calcium and vitamin D (http://www.nytimes.com/2011/01/25/health/25brody.html?_r=1&emc=eta1), which begins:

"The new daily recommendations for calcium and vitamin D, issued in November by the Institute of Medicine, have left many people wondering whether they are getting enough, or perhaps too much, in their diets and supplements.

The institute’s expert committee, which included bone specialists, concluded that most people don’t need supplements of these critical nutrients and warned of serious health risks from the high doses some now take — including kidney stones and heart disease linked to calcium supplements, and the very falls and fractures that vitamin D is meant to protect against."

Unfortunately, the article goes on to simply tell us how to derive our daily recommendations for calcium and vitamin D from dairy products and supplement pills! The author does not address the warnings by the Institute of Medicine's expert committee that high doses of calcium are linked with kidney stones and heart disease (based on two very large, separate studies), or too much vitamin D causes bone fractures.

There is a curious phenomenon that takes place with nutrients in our diet: very high levels of a nutrient (such as calcium or vitamin D) often have the same effect as a shortage of said nutrient. There is a fine line between not enough and too much, when it comes to vitamins and minerals, defined as "deficiency" and "toxicity". We really need to be aware of the dangers of nutrient toxicity, which is difficult to do when we only seem to hear about the dangers of deficiency from the media (I'm sure this makes the supplement industry very happy).

My response to this article is simply this: listen to the experts! I agree that most people do not need supplements of these nutrients, but simply need to eat a healthy (that is, mostly plant-based) diet, avoiding calcium losers like high levels of animal protein, soda, sodium, and alcohol and coffee. Also, since vitamin D is fat-soluble, our body can store it for months at a time. Just make sure to get a small amount of sun exposure daily when possible, even when it's cloudy or cold.

******

Next, one of my current students asked me to make a list of foods I buy at Trader Joe's. I think this is a wonderful request as TJ's is a mixed bag of healthy and very not-healthy foods. The following is a near exhaustive list of what I purchase at Trader Joe's, mainly due to the excellent prices compared to health food stores:

1) Low-sodium vegetable broth (in the boxes)
2) Organic, unsweetened soy milk (in the refrigerated cartons)
3) Tempeh (in the "fake meat", refrigerated section near the cheese)
4) Organic avocados (Trader Joe's avocados tend to be the best in my experience)
5) Whole wheat flour
6) Recycled Toilet Paper
7) Organic Hemp Protein Powder (I sprinkle on my granola in the mornings - found in the vitamin section)
8) Frozen blueberries, raspberries and corn (in separate bags!)
9) Sprouted Wheat Berry Bread
10) Organic Peanut Butter

Things I almost never would buy at TJ's include produce (besides avocados and bananas), since I do not find the fruit and vegetables to be fresh, or pre-made frozen dinners.

******

Finally, a another student asked for an example of a day's worth of fibrous meals and snacks that would give us 25-40 grams/fiber. I'll list some typical meals for me...

Breakfast: granola (5 grams fiber) + 1 scoop Hemp Protein Powder (11 grams fiber) with soymilk

Lunch: 2 black bean burritos with salsa and avocado (14 grams fiber)

Dinner: 2 Vegetarian "Reuben" sandwiches made with tempeh, sauerkraut, Thousand Island dressing, swiss cheese on whole grain bread (11 grams fiber)

Snack: 1 Orange (4 grams fiber)

Conclusion: I eat a LOT of fiber! Wow!

A Dinosaur Recipe

2011-01-30T19:48:00.000-08:00

So here I am a nutritionist married to the PICKIEST man in the world (and of course, our daughter just might be the pickiest kid ever). I mean, the man doesn't like greens of any sort, including spinach, or any root vegetable besides potatoes and carrots. Born & raised in California, my husband is a meat and potato man.

I tell you this, so you will understand the magnitude of my joy when I tell you I found a recipe for kale salad that he doesn't just eat -- he likes. And, in case you were wondering, I love it! If you, or someone you know, doesn't like greens, just see what happens when you make this.

This recipe is by natural chef & fellow nutritionist Jennifer Brewer. You can sign up for Jennifer's weekly email recipes - including a shopping list - at www.nourishingnutrition.com.

Avocado Kale Salad

1 head Lacinato (Dinosaur) Kale, very thinly sliced
2 avocadoes, chopped
2 TBSP olive oil
2 TBSP lemon juice
2 TBSP soy sauce or tamari
1 tsp sea salt
1 tsp ground cumin

Gather all ingredients and slice kale and chop avocado. Massage kale with sea salt for 5 minutes (kale "breaks down and softens when you massage it, so it tastes cooked with the nutrition of raw). Stir remaining ingredients together in a big bowl until it gets nice and creamy. Keep refrigerated until ready to eat.

Thank you Jennifer!

Too Good Not To Be True

2010-12-22T10:27:00.001-08:00

I have a new reason to be thankful this year, and I am too excited not to share it with you, dear blog reader.

Yesterday I opened an email from a man who attended my lectures and bought my book (Free to Eat) over a year ago. I never met him (to my knowledge), but apparently he was persuaded to change his diet. At the time, he weighed close to 400 pounds and as you can imagine, had unhealthy levels of cholesterol, triglycerides, and blood pressure.

To date, Andrew has lost --- wait for it --- 175 pounds. Yes, the number is correct, he's literally half the man he used to be. And his health? I'll let you read what he has to say for yourself:

Hi Bronwyn,

Okay, I feel it's finally time that I can contact you and let you know about yet another success story thanks in large part to the seminars you gave. Thus far, by following your recommendations both in your seminars and in your book, I have lost approximately 175 lbs (from approx. 385 to now approx. 210) and am feeling great. AND, it really wasn't that difficult. Of course, it wasn't "easy" per se, but with some discipline and will power I've been very successful. I have also lowered all my "bad" numbers... you could say that my numbers are not just good, but excellent. Thanks to you I'm healthy again and feel optimistic about my future for the first time in years. Again, THANK YOU for your work. It has given me a new lease on life.

******

What can I say? I am humbled and inspired. Life is precious, and good health is compulsory. Thank you Andrew, may your message bring health to others!

Break the Fast

2010-12-16T19:09:00.002-08:00

I don't necessarily agree that breakfast is the most important meal of the day, but I will say skipping breakfast is a dangerous endeavor.

Many Americans skip breakfast because they either don't have (rather: make) time, or they don't feel hungry. Since our blood glucose runs higher in the morning to help us get going, we often don't feel as hungry as during other periods of the day. But eating breakfast raises our metabolism for the day, gives us steady blood sugar for concentration, and according to a new study published in the American Journal of Clinical Nutrition (Dec. 2010), helps to prevent heart disease and diabetes.

A national sample of 9–15-y-old Australian children reported whether they usually ate breakfast before school in 1985. Twenty years later, 2184 of the child participants (now 26–36 y of age) reported whether they skipped breakfast or not the previous day. (Breakfast was defined by food consumed between 6-9am.)

Statistical analysis found the health of participants who skipped breakfast in both childhood and adulthood fared far worse than their counterparts. This group had a significantly larger waist circumference, higher fasting insulin, as well as higher total cholesterol and LDL cholesterol.

Before you breakfast-skippers feel guilty, remember that breakfast simply means "breaking fast". We don't need to eat a restaurant-style meal. A simple whole grain bagel with topping (peanut butter is a good one), whole wheat toast or whole grain cereal (with at least 5 grams of fiber) will suffice. Also, unconventional foods work too: popcorn or even a leftover pizza slice is so much better than nothing!

With five minutes of planning the night before, we can whip up an instant breakfast for the entire family by making a fruit smoothie with protein powder. Pour the smoothie into coffee thermos mugs (sippy cups for kids work well).

Personally, I eat granola with soy milk and add hemp protein powder (from Trader Joe's) on top. I've found the hemp protein powder to help me stay satiated until lunchtime, due to the high fiber and protein content. It doesn't taste badly either, although it turns the granola a funky green color!

Break the Fast

2010-12-16T19:09:00.000-08:00

Move Over Fish

2010-11-02T19:39:00.000-07:00

Good news for those of us who don't eat fish! Although fish has been touted as a health food for the past 5 years, some folks are concerned about the level of mercury and other toxins (namely polychlorinated biphenals - or PCB's - and pesticides). Other factors such as cholesterol and homocysteine - which both contribute to atherosclerosis - are concerns for others who eschew fish. Then there are people like my husband, who find fish to taste, well, fishy.

A new study from the American Journal of Clinical Nutrition (read abstract here) has found that Omega-3 fatty acids from plants may be just as efficient as those from fish. Researchers from the School of Medicine Health Policy and Practice in England examined the diets and fatty acid status of 14,422 men and women aged 39–78 years old. While they found fish-eaters consumed higher levels of Omega-3 fatty acids in their diet, non-fish eaters had similar levels of Omega-3 in their blood as those who consumed fish regularly.

The researchers conclude that if other studies have similar findings, "it could have implications for fish requirements". In other words, confirmed by further research, fish would be recommended less for its Omega-3 content.

For a little background on this subject, plant-based foods contain a fatty acid called alpha-linolenic acid (ALA) that has been widely debated for its rate of conversion into the Omega-3 fatty acids that are renown for preventing disease and boosting immunity. These fatty acids are known as DHA and EPA. Some studies show that ALA does convert efficiently into DHA and EPA, while others do not. This study falls into the latter, and I believe we will see more to verify this in the future.

Here's to Coffee, Gentlemen... and Ladies

2010-10-12T16:56:00.000-07:00

As a nutritionist and coffee lover, I am always looking for ways to justify coffee consumption. Don't get me wrong -- I only drink one or one-and-a-half cups (that's an 8 oz cup, not 16) a day. Too much coffee doesn't just contribute to anxiety, but can lead to high blood pressure and bone loss, since caffeine is a diuretic, causing calcium and mineral loss in our urine. But something so aromatic and stimulating can't be 100% bad either.

So that's why I'm thrilled to share a new study from Colombia University, published in the Journal of Nutrition, Sept. 2010, that found coffee to be helpful in promoting weight loss in overweight men (sorry ladies, nothing for us in this study).

Researchers studied 54 overweight and obese men and women, aged 19-65 for 12 weeks. Participants consumed beverages twice a day either containing compounds (called mannooligosaccharides, or MOS) found in coffee, or without. In men who consumed the MOS beverages, there was a significant reduction in total body volume, total adipose tissue (body fat) and total subcutaneous adipose tissue (fat under the skin).

Past studies have found MOS to help with weight loss for both men and women. But don't go overboard: dehydration from excess caffeine slows down our metabolism, making us more likely to gain weight.

Here's to healthy old habits!

New Stuff on Soy

2010-09-01T17:05:00.000-07:00

I don't know about you, but I've felt inundated these past 5 years or so with warnings about the estrogens (phyto-estrogens, mainly isoflavones) in soy foods. Although most studies show the isoflavones in soy to be beneficial - helping fight breast and reproductive cancer, for example - the hype keeps coming.

So I found it interesting to stumble across this study in the American Journal of Clinical Nutrition (September 2010), which found young girls who consumed the most isoflavones entered puberty significantly later than their counterparts who had lower levels of isoflavones.

This makes sense, since plant estrogens, such as isoflavones, act very differently in the body than real estrogen. When our real estrogen levels are high, plant estrogens (or phyto-estrogens) block the cell receptor sites from estrogen uptake, lowering total estrogen levels. This would explain why girls who had higher levels of soy estrogens entered puberty later - as opposed to earlier - than those with lower levels.

In the study, isoflavone levels had no effect on the timing of puberty for boys. To view the abstract of the study for yourself, click here.

So let's all take a big sigh of relief that soy will not cause early puberty in girls, which leads to a higher risk of breast cancer later in life.

Fruit and Grains Protect Against Heart Disease

2010-08-13T11:17:00.000-07:00

I know, I know, another blog post about fiber! Yet it is so remarkable to read a published study of how fiber fights heart disease -- to know there is a way for Americans to PREVENT heart disease. How can I not share it?

This week's study comes from the August 2010 issue of the Journal of Nutrition. To read the abstract of the study directly, click here.

Researchers in Japan studied the association between dietary fiber and death from heart attack and stroke in 58,730 Japanese men and women age 40-79. They followed the participants 14 years and found those who consumed the most fiber (total fiber, soluble and insoluble) were significantly less likely to have strokes, heart attacks or other signs of cardiovascular disease. Men and women who consumed the most total fiber were 20% less likely to develop cardiovascular disease (CVD). Researchers found fiber from fruit and whole grains to be especially protective against CVD.

I particularly like this study because we often associate fiber only with vegetables, and yet fruit is a great source of both soluble and insoluble fiber as well - and clearly is powerful to protect against heart disease and stroke. And who doesn't like fruit? Remember that dried fruit is also a great source of fiber and other nutrients.

Here's a little reminder about why fiber (from food) is SO important, and the difference between soluble and insoluble fiber:

Insoluble Fiber

* moves bulk through the intestines
* controls and balances the pH (acidity) in the intestines, preventing harmful microbes from growing, and producing cancer-causing substances. Also prevents Leaky Gut Syndrome which leads to auto-immune disorders.
* promotes regular bowel movement and prevents constipation
* removes toxic waste through colon in less time

Food Sources of Insoluble Fiber

* Vegetables such as green beans and dark green leafy vegetables
* Fruit skins and root vegetable skins
* Whole-wheat products
* Wheat bran
* Corn bran
* Seeds & Nuts

Soluble Fiber

* binds with fatty acids
* prolongs stomach emptying time so that sugar is released and absorbed more slowly
* binds with water and increases satiety when eating
* lowers total cholesterol and LDL cholesterol (the Bad cholesterol)
* regulates blood sugar for people with diabetes

Sources of Soluble Fiber

* Oat/Oat bran
* Dried beans and peas
* Nuts
* Barley
* Flax seed
* Fruits such as oranges and apples
* Vegetables such as carrots
* Psyllium husk

Many foods contain both soluble and insoluble fiber, so it's best just to aim for consuming at least 25 grams of fiber in food each day. And yes, fruit is an essential part of those fiber grams!

Meat, Poultry and Weight Gain

2010-08-06T11:17:00.000-07:00

A study published in the August 2010 edition of the American Journal of Clinical Nutrition has linked meat and poultry consumption with weight gain.

Researchers followed 374,000 European men and women between 25-70 years old for 5 years, recording total meat, red meat, poultry and processed meat and weight gain. Potential confounding factors such as age and physical activity were also studied so as not to confuse the study results.

Total meat, red meat, poultry and processed meat consumption was linked with weight gain in men and women who were both overweight and normal weight. In fact, researchers found an increase in meat intake of 250 grams/day (one steak at 450 kcal) would lead to a 2-kg (4 pounds) increase in weight gain over 5 years, even when total calories stayed the same.

In the words of the researchers: "Our results suggest that a decrease in meat consumption may improve weight management".

Snack Away Obesity

2010-07-28T14:09:00.000-07:00

I am very excited to report a new finding published in the June 2010 edition of the American Journal of Clinical Nutrition. I am excited because it is good news for all of us - and it is so easy!

The article is entitled "Snacking is associated with reduced risk of overweight and reduced abdominal obesity in adolescents", and researchers found that the more frequently children aged 12-18 years old snacked throughout the day, the less likely they were not only to be obese but to have excess abdominal fat.

Kids who consumed 2 snacks a day were 37% less likely to be obese and 60% less likely to have abdominal obesity (excess weight in the abdominal region) than children who did not snack. More astoundingly, those who snacked 4 or more times a day were 39% less likely to be obese and 64% less likely to have abdominal obesity than kids who did not snack.

Every time we eat, our metabolism increases in speed, burning more calories. This is called the thermogenic effect of food. And as I always say, the best appetite suppressant is FOOD. When we snack often, we are keeping our blood sugar levels steady, protecting ourselves from becoming overly hungry and therefore overeating later. So although this particular study focused on teens, snacking has obesity-protecting effects on people of all ages.

We are born with an innate desire to eat small, frequent meals. From babies to preschoolers: they eat often. When we grow older, we often stop snacking from inconvenience and hurried lives. Let's make time for snacks again. Great snacks are fruit, dried fruit, nuts and seeds of all types, and trail mix. Also, carrots and celery with hummus and small sandwiches (like half of a sandwich). Or instead of eating an entire meal at once, eating it in two halves, three hours apart.

So snack away, and keep that metabolism working.

(To read the abstract of the study for yourself, click here.)

Scary Sweeteners

2010-07-13T14:13:00.000-07:00

When I speak about artificial sweeteners, most people seem to know they are not "healthful", but few know why.

A study in the American Journal of Clinical Nutrition (June 30, 2010 - read the abstract here) gives us some insight as to the danger of artificial sweeteners - on newborn babies. Now, before you dismiss this blog post (perhaps you are not pregnant), remember that if artificial sweeteners have ill effects on babies in the womb, they will also have them elsewhere - although it may take longer, or be more difficult, to detect in adults.

This study, conducted in the Denmark, followed almost 60,000 pregnant women, accessing their intake of soft drinks containing artificial sweeteners, sugar-sweetened soft drinks and preterm delivery.

Researchers found women who consumed one or more servings of artificially sweetened soft drinks per day were 38% more likely to give birth prematurely compared to women who consumed no artificially sweetened soft drinks. Women who consumed 4 or more artificially sweetened soft drinks per day were 78% more likely to have a premature birth vs. women who did not consume said soft drinks. (There was no association between sugar-sweetened soft drinks and preterm births.)

In the words of the researchers: "Daily intake of artificially sweetened soft drinks may increase the risk of preterm delivery."

If you know anyone who is pregnant, please forward this post along to them. For the rest of us, let's allow this study to reinforce the notion that the chemicals in artificial sweeteners can be detrimental to our health. If artificial sweeteners can have such a powerful effect on the health of babies, we should beware of their effect on us as well.

Yes, That's Homocysteine

2010-06-28T21:35:00.000-07:00

Most people over age 30 know their blood pressure and cholesterol levels fairly well. But how many even know what homocysteine is, much less their blood level of homocysteine?

Doctors don't give routine tests for homocysteine because - get this - there are currently no pharmaceutical drugs to lower this dangerous compound. And dangerous is an understatement. According to Dr. Ben Kim, homocysteine levels are believed to be one of the best objective indicators of how long you are going to live.

A high blood level of homocysteine is a reliable risk factor for each of the following:

•Myocardial infarction (heart attack)
•Cerebrovascular accident (stroke)
•Cancer
•Diabetes
•Thyroid-related health challenges
•Neurological conditions like Parkinson's and Alzheimer's
•Depression
•Infertility
•Chronic Pain
•Digestive Disorders

I spoke with a woman who had recently experienced a stroke. She told me her cholesterol, triglycerides and blood pressure levels were all normal. Apparently, the only indicator for her stroke was her very high level of homocysteine.

In other words, we should know what our homocysteine level is and we should know how to keep it low.

Which is why I delighted to see a study about how diet influences homocysteine (click here to read the abstract from the Journal of Nutrition).

Researchers examined the diets and homocysteine levels of 872 men and women aged 18 to 60 years old. Based on their diet pattern, participants were categorized into diet "groups". Those who consumed the most plant protein were significantly less likely to have high levels of homocysteine, with a higher intake of plant protein having a protective role against homocysteine.

Conversely, the high animal protein diet was positively associated with high homocysteine levels, or "hyperhomocystemia". In fact, participants who consumed the most animal protein were over twice as likely to have high homocysteine levels as those who consumed the least.

According to researchers: "A diet rich in fruits and uncooked vegetables decreased the risk of hyperhomocysteinemia, whereas diets rich in red meat, chicken, and tea with milk were positively associated with hyperhomocysteinemia (high homocysteine levels)."

So find out what your homocysteine level is - and take action as necessary!

News From Fiber-Girl

2010-06-21T16:58:00.001-07:00

I've often been asked to do one-on-one nutrition counseling, but could never find the time. Now that my daughter is school-age, I'm finding I not only have the time, but the desire to help people at a more practical level.

The good news is we don't have to live in the same region to do personalized nutrition counseling: email and the phone are great! So here's my official announcement to all of you, dear blog readers. (By the way, if you are interested, email me quickly, as I am only taking on a limited amount of clients.)

******
Do you feel like you need extra help and accountability with your nutrition habits?
Need support and personalized advice – or someone to bounce questions off of?
Want a partner to help you lose weight and improve your health?

Fiber-Girl to the rescue!

I am now offering personalized nutrition counseling for individuals and families via phone and internet!

You can choose from a one-time, 45-minute consultation ($45) or choose from the following packages:
• Two 45-minute sessions in one month ($80)
• Four 45-minute sessions over 2 months ($150)
• Six 45-minute sessions over 3 months ($220)
• Eight 45-minute sessions over 4 months ($290)

Packages include weekly recipes and copy of Free to Eat book

Email me for a free 20-minute phone consultation to see if this is for you! Bronwyn@fibergirl.com

Meat and Breast Cancer

2010-06-16T18:02:00.000-07:00

Lord knows, there's more than enough breast cancer in the world. And we know that girls who enter puberty early are at greater risk for breast cancer. Now a study published in the journal of Public Health Nutrition tells us how diet influences the time of puberty onset...

Researchers at the University of Bristol, UK, followed young girls throughout their early lives, reviewing their diets at age 3, 7 and 10 years old. Girls who consumed the most meat were more likely to enter puberty early (before age 12) compared with those who consumed the least meat. Specifically, girls who ate the most meat at age 7 were 75% more likely to begin puberty before age 12 than the girls who ate the least meat.

In the words of the researchers: "These data suggest that higher intakes of protein and meat in early to mid-childhood may lead to earlier menarche. This may have implications for the lifetime risk of breast cancer and osteoporosis."

Here's to preventing breast cancer early!

The Power of Pistachios

2010-06-07T14:44:00.000-07:00

A new study in the Journal of Nutrition this month (June 2010), reveals the power of pistachios.

Researchers put 28 adults with high cholesterol on three different diets to observe the effect of pistachios on blood cholesterol, specifically LDL, or bad, cholesterol that had been oxidized. Oxidized LDL cholesterol is what creates plaque in arteries and is most associated with heart attack, stroke, and diabetes. (Free radicals cause LDL cholesterol to become oxidized, and so antioxidant nutrients also help prevent oxidation.)

Study participants followed a lower-fat diet without pistachios, then switched to a higher-fat diet with one or two servings of pistachios each day. When the pistachios were consumed, participants had significantly higher blood levels of antioxidant nutrients lutein, alpha-carotene and β-carotene, as well as lower levels of oxidized and total LDL cholesterol.

Including pistachios in a healthy diet prevents heart disease and stroke by lowering oxidized LDL cholesterol and naturally increasing antioxidant nutrients. And since studies show pistachios and other nuts don't cause weight gain (refer to past blog post More Nuts Please), we are free to eat pistachios!

All I Can Say...

2010-05-31T16:55:00.000-07:00

It's so nice to receive good news every once in a while, don't you agree? The following is an email I received a few weeks ago from a man who was kind enough to let me know how my book (Free to Eat) has helped him. This kind of feedback keeps me going - and I hope it inspires you, dear reader, as well.

******
"An old friend of mine suggested I read your book and try
your diet.

I've lost 30 pounds in five months, having never felt hungry, and I feel
really, really good. What a life-changer. It's rather amazing.

Another friend of mine has lost forty pounds, and feels much better as well.

People have noticed the startling change in me, and are curious, so I talk
about your diet to everyone who asks. I just wanted to formally write and
say something like 'Holy Cow!', and thank you for this brilliant concept.

Before the diet, high triglycerides plagued me. Now, I'm well within
healthy parameters, and my doctor is extremely pleased.

You're saving lives. I'm a big fan."

******

All I can say is "WOW"! I am so grateful to read this. It makes me glad I wrote my book!

Also, one a few months back, I spoke at a conference I had spoken at the year before. A woman came up to me and said, "Thank you for speaking last year. I bought your book and did it. It works - I've lost 50 pounds and kept it off."

It never ceases to amaze me. A high fiber diet really works for weight loss and so much more. Thank you for reading my blog and celebrating with me.

If you don't have a copy of Free to Eat, you can preview and/or buy it at www.fiber-girl.com - and it's currently on sale!

Nuts!

2010-05-25T14:31:00.000-07:00

If you didn't know nuts protect against heart disease, stay in the dark no more. Yet another study has shown the power of nuts to heal.

A study published in the Archives of Internal Medicine (May 2010), titled
Nut Consumption and Blood Lipid Levels reviewed 25 studies in which nuts were consumed by both men and women. To read the abstract yourself, click here.

Eating nuts (of all types) was shown to lower total cholesterol and LDL (bad) cholesterol, while raising HDL (good) cholesterol. Nut consumption was also shown to lower triglyceride levels in people with high blood triglycerides. The higher a person's LDL cholesterol, the more nuts lowered blood lipids. The more nuts eaten, the greater the effect.

The lead author of the study, Dr. Joan Sabaté, says the power of nuts to lower blood lipids are multiple, since nuts are high in unsaturated fats - including Omega-3 fatty acids and monounsaturated fat. In addition, “(nuts) are the richest source of protein in the plant kingdom, and they also contain fiber and phytosterols, which compete with cholesterol to be absorbed. All these nutrients have been demonstrated to lower cholesterol.”

For more good news on nuts (like how people who consume the most nuts are the least likely to be overweight), read my past blog post More Nuts Please.

Fruit and Vegetables?

2010-05-18T12:06:00.000-07:00

In case you missed it, yesterday's headlines reported a study linking pesticide intake and ADHD in children. Unfortunately, reports focused on foods most people associate with pesticides: fruit and vegetables. While recommending organic fruit and vegetables is great, the truth is that most pesticides, including the organophophate pesticides specifically researched in the study, are found at high levels in milk and meat.

Through a process called biomagnification toxins such as pesticides concentrate at higher levels as they go up the food chain. Biomagnification is illustrated by a study of the pesticide DDT. One study found when DDT soil levels were 10 parts per million (ppm), earthworms in the soil had a DDT concentration of 141 ppm, and robins eating earthworms had DDT levels of 444 ppm (Pesticides, People and the Environment, Science Scope, 2005).

This is true for the fish and livestock we consume. Due to pesticide run-off in water and air, or pesticides sprayed directly on animals in feedlots, they are found animal tissue. And because commercially raised livestock consume grain contaminated with organophosphate pesticides, we can expect to find them in the milk and meat of the animals. This is also true for fish, since mercury and pesticides concentrate as they move up the food chain.

Last month, ABC news ran a report entitled "Weak Regulation Means Tainted Beef on U.S. Plates, USDA Report Urges Greater Government Effort to Limit Contaminants in Meat" which began: "The government is doing too little to ensure that the beef Americans eat is uncontaminated by 'residual veterinary drugs, pesticides and heavy metals,' according to an audit by the U.S. Department of Agriculture's inspector general." To read the whole article, click here.

So know that pesticides are not primarily found in fruit and vegetables, even though that is the common belief. By eating less meat and dairy, we are eliminating high levels of pesticides and other toxic substances from our diet.

Bladder Cancer

2010-05-12T11:25:00.000-07:00

If you are cutting back on meat, here is more good news: you are likely lowering your risk of bladder cancer.

A new study presented at the American Association for Cancer Research's annual meeting showed meat consumption to increase the risk of bladder cancer. (To read the abstract click here.)

Researchers studied the diets of 884 participants with bladder cancer and 878 controls and found that those who ate the most meat were up to 58 percent more likely to develop bladder cancer. Eating well-done meat was linked to an almost twofold increased risk of bladder cancer. Cooking meat at high temperatures produces carcinogens, or cancer-causing compounds, called heterocyclic amines. Study participants who consumed the most bacon, pork chops, fried chicken, and fried fish also had a higher risk of bladder cancer.

Heterocyclic amines are found to be at the highest levels in meats (including chicken and fish) that are fried, charred, barbecued, broiled or "well done".

For all of you who have begun eating less meat - here's to your health!

Vitamin D

2010-05-04T10:20:00.001-07:00

Thank you for all of you who have taken advantage of my book sale (www.fiber-girl.com). I sign all the books I send, and they will be on sale for a little longer. Also, for those of you in Sacramento, I will be speaking this month at the Natural Foods Co-op (Wednesday, May 19th at 6:30pm - free). I think the class might be close to full, but would love to see you there. If you are interesting in purchasing my book without paying shipping, the Co-op carries it as well.

Now, about that famed vitamin D.

If you haven't noticed, everyone in the world - or at least the U.S. - is deficient in vitamin D according to the new standards. Even yours truly. I am frequently asked about taking vitamin D supplements, since most people are advised to take them by their doctor.

As my blog readers know, I am not a fan of supplements unless there is a pronounced deficiency. I believe that the new vitamin D standards are set too high, which is why even those of us who spend plenty of time in the sun are coming up "deficient". So I found this study, published in the Nutrition Journal to be interesting.

To read the abstract directly, click here.

Over the course of a year, 312 Norwegian adults were given either a high dose of vitamin D supplement (either 40.000 IU per week or 20.000 IU per week), or a placebo (dummy pill). After a year, blood levels of vitamin D were higher in the groups given vitamin D supplements, but bone mineral density and several other biomarkers of bone/vitamin D status were the same for all groups. In other words, there was no significant increase in bone density for those taking high levels of vitamin D verses those who did not.

I will continue to research studies on vitamin D so we can make an informed decision regarding whether to take a supplement or not. Either way, please make sure to get outside and soak in the sunlight, which is essential for our mental and physical health.

Multivitamins and Breast Cancer

2010-04-27T17:57:00.001-07:00

Hey everyone, if you haven't been to my the Fiber-Girl website lately, you might be interested to know my Free to Eat book is on sale (cutting the competition with Amazon!). If someone borrowed your book and didn't give it back, or you just haven't bought it yet, check it out: www.fiber-girl.com.

Now for some interesting news in the world of nutrition!

I just read this study, published in the American Journal of Clinical Nutrition, and had to share it with you. (To read the abstract directly, click here.) I found this study to be shocking, and would like it to make headlines since it's a very serious issue.

Researchers tracked over 35,000 cancer-free, Swedish women for over 9 years to observe if multivitamin use was correlated with breast cancer. During that time, almost 1,000 women were diagnosed with breast cancer, and these women were 19% more likely to have been taking a multivitamin supplement over the years. In other words, multivitamin use was shown not to prevent breast cancer, but to increase its likelihood.

The association did not differ significantly by hormone receptor status of the breast tumor.

In the words of the study's authors: "These results suggest that multivitamin use is associated with an increased risk of breast cancer. This observed association is of concern and merits further investigation." I would say so!

Why would taking a multivitamin over the years make cancer more likely? Because antioxidant nutrients, which include many vitamins and minerals found in multivitamins, when taken in supplemental - or pill - form, act as pro-oxidants. Pro-oxidants are compounds that increase free radical formation, and free radicals cause cancer.

Antioxidant nutrients and compounds found in food do not act as pro-oxidants, which is why eating healthy food helps to prevent cancer.