Kick Around Notes

Men’s Health Lists
The Most Powerful Food Combinations
By: Adam Baer

Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Apologies to the Palinites, but nutritionists are starting to realize that you and I like our oatmeal and OJ before we start the day because we evolved to like it that way—because enjoying the two together is healthier than eating each of them alone.

Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota calls it food synergy, and he, along with many other nutritionists, believes it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans. “The complexity of food combinations is fascinating because it’s tested in a way we can’t test drugs: by evolution,” says Jacobs. And, he adds, “it’s tested in the most complex of systems: life.”

What’s more fascinating, however, is that the evolution between eater and eaten might answer the long-held question about why humans live longer, healthier lives on traditional diets. As researchers work to unravel the complexities of the interactions of the foods we eat, try these combinations, the most powerful food synergies currently known to science.

Tomatoes & Avocadoes

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.

“This also has a Mediterranean cultural tie-in,” says registered dietitian Susan Bowerman of California Polytechnic State University. “The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free.” This may also explain why we love olive oil drizzled over fresh tomatoes.

And when it comes to salads, don’t choose low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision. If you don’t like heavy salad dressing, sprinkle walnuts, pistachios, or grated cheese over your greens.
Oatmeal & Orange Juice

A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of real oatmeal (read: not processed) cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The reason? The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.
Broccoli & Tomatoes

New research shows that this combo prevents prostate cancer, but no one is sure why.

In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats and that nothing but the extreme measure of castration could actually be a more effective alternative treatment. (What more motivation do you need to embrace this one-two punch?)

“We know that tomato powder lowers the growth of tumors,” says Erdman. “We know that broccoli does too. And we know they’re better together. But it’s going to take years to find out why.”
Blueberries & Grapes

“Eating a variety of fruit together provides more health benefits than eating one fruit alone,” says Bowerman. “Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.”

In fact, a study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response. According to the study, this effect explains why “no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables.”

The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. “There are a huge number of compounds yet to be identified,” adds Jacobs.
Apples & Chocolate

Apples, particularly Red Delicious, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.

Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.

Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.
Lemon & Kale

“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)

Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.

So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.
Soy & Salmon

It’s true that soy has been shown in studies to lower sperm counts, but that’s mainly in processed forms such as soy cheese, soy milk, and the unpronounceable forms listed on the labels of your favorite artery-clogging processed foods. This means that eating unprocessed forms of soy, such as edamame and tofu, is perfectly fine in moderation.

That’s good news because, according to Mark Messina, Ph.D., former director of the diet and cancer branch of the National Cancer Institute at the National Institutes of Health and now an adjunct associate professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues. “The higher vitamin D levels may offer protection against cancer,” says Messina. “There is emerging research suggesting that vitamin D reduces cancer risk, and many people don’t get enough of the vitamin. You do make it in your skin, but most people don’t make enough.”

Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.
Peanuts & Whole Wheat

According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older. In short, while this combo exhibits only what Birt calls a “loose definition” of food synergy, it gives good evidence that a peanut-butter sandwich isn’t junk food if it’s prepared with whole-wheat bread (not white) and eaten in moderation (once a day).

So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake. Just make sure the peanut butter doesn’t have added sugar, chemical ingredients you can’t pronounce, or cartoon characters on the label.
Red Meat & Rosemary

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.

The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. Why? It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.
Turmeric & Black Pepper

A tangy yellow South Asian spice used in curry dishes, turmeric has long been studied for its anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition-speak as anti-angiogenesis. The active agent in the spice is a plant chemical, or polyphenol, called curcumin.

One of the problems with using turmeric to improve your health, according to Kennedy, is its low bioavailability when eaten on its own. But there’s a solution, and it’s probably in your pantry.

“Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine,” says Kennedy. “This is one reason it’s thought that curry has both turmeric (curcumin) and black pepper combined.” Translation: You’ll get the benefits of turmeric if you pepper up your curries.
Garlic & Fish

Most seafood lovers don’t realize there’s a synergy of nutrients inside a piece of fish: Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.

What’s more, cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.
Eggs & Cantaloupe

The most popular (and an awfully complete form of) breakfast protein works even better for you when you eat it with the good carbohydrates in your morning cantaloupe.

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.

“This synergy helps by minimizing insulin and blood-sugar spikes, which are followed by a crash, zapping energy. High insulin levels are connected with inflammation, diabetes, cancer, and other diseases. By slowing the absorption of glucose, your body can better read the cues that you are full. This helps prevent everything from overeating to indigestion.”

So cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.
Almonds & Yogurt

We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.

So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.

Age-Proof Your Body

Take up to 10 years off with the best anti-aging products and doctor’s-office treatments.

By Sally Wadyka

Christian Wheatley/istockphoto
More from Good Housekeeping

* 5 Best Haircuts of All Time
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* Decorating Ideas for $35 or Less
* 9 Ways to Be a Happier Couple
* How to Lose 5 Pounds without Really Trying

You lavish your face with sunscreen, anti-aging creams, and even the occasional peel, but your everywhere-else skin is lucky to see a little lotion. “Unfortunately, sun damage on your face and body begins to show up as wrinkles, brown spots, and dryness as early as your 30s,” says David Bank, M.D., director of the Center for Dermatology, Cosmetic & Laser Surgery in Mount Kisco, NY. And you’re not the only one who’s noticing. A recent study of women ages 45 to 65 at the University of Göttingen in Germany concluded that body skin was an important indicator of attractiveness and youth. In fact, the researchers found that when a woman’s arms and chest were on view, she was perceived as younger than when just her face was visible. To take years off your own upper body (and lower body to boot), read on. Plus, the Good Housekeeping Research Institute picks the best SPF moisturizers.

You Want: More Youthful-Looking Hands

1. Fast fix: For the quickest results, moisturize. “Over time, hands lose some of their fat cushioning and the skin gets less elastic,” says Marsha Gordon, M.D., a consulting dermatologist for St. Ives who practices in New York City. “Applying a lotion or cream will immediately plump up skin.” Look for a formula with emollient ingredients, such as shea butter, and humectants like glycerin that help draw moisture to the skin. One that fills the bill: Fruits & Passion Shea Hand Butter ($9,

2. Treat it: Slather on a retinoid treatment nightly to help increase plumpness over time. Prescription versions such as Renova and Retin-A (the same formulations you’d use on your face, which cost $100 and up) are the gold standard for building collagen to make skin look firmer, fuller, and smoother. Or see your dermatologist for injections of Radiesse (costs start at around $750 per treatment). “This injectable filler is thick and dense, so it adds volume and hides veins and tendons. Results may last for more than a year,” explains Linda K. Franks, M.D., a dermatologist in New York City. Radiesse has not been FDA-approved for use on the hands, but according to Dr. Bank, using it for this purpose is legal and well accepted by the medical community. To minimize pain, an anesthetic is often injected along with the filler. Finally, if brown spots are making you wish you could wear gloves this summer, the best treatments are the same as for your chest — creams that help fade the spots, and lasers or IPL to zap hyperpigmentation away.

3. Prevent it: Hands are sun-exposed nearly every day of the year. “That’s why they’re such giveaways of age,” says Dr. Bank. To prevent more dark spots and roughness, apply a hand lotion with SPF several times daily. Try Boots No7 Protect & Perfect Hand Cream SPF 15 ($14, Target). Keep tubes where you’re likeliest to spot them — in your purse or desk, beside the sink — and, if possible, reapply every time you wash your hands.

You Want: A Spotless Chest

1. Fast fix: To cover brown spots, try mineral powder foundation. “It adheres better than liquid, and won’t transfer onto clothes as easily,” says Denver makeup artist Michael Moore. It’s often water-resistant, too, so you won’t sweat it off. Still, the best way to avoid staining your clothing is to leave about an inch between the product and the edge of the fabric. Try Physicians Formula Healthy Wear SPF 50 Powder Foundation ($15, drugstores).

2. Treat it: Help fade spots with daily sloughing. Try Olay Total Effects 7-in-1 Advanced Anti-Aging Exfoliate & Replenish Body Wash ($6, drugstores) with niacinamide, a vitamin B derivative shown to help prevent dark spots from forming. Overnight, try a tone-improving 1.5 percent retinol serum, such as Peter Thomas Roth Retinol Fusion PM ($65, Sephora). In-office, intense pulsed light treatments (IPL) cause spots to darken and peel off within a few weeks. Typically, you’ll need at least two sessions, at a starting price of around $350 apiece. “But if the whole chest area has uneven pigmentation and lots of freckling, the newer Fraxel laser — which can cover a wider area — is the best tool,” says Dr. Bank. On average you’ll need two to three Fraxel treatments, at approximately $1,000 each. Expect skin to have some redness and flaking for about a week after each session.

3. Prevent it: Sun protection is the best way to avoid future brown spots. Apply it generously every day that your chest will be exposed.

Next: Learn how to get a more toned butt and thighs — just in time for beach season

You Want: A More Toned Butt and Thighs

1. Fast fix: Slathering on a light-reflecting body lotion can help diminish the look of bumps and dimples in minutes. One to try: Burt’s Bees Radiance Body Lotion ($9, drugstores). And to some extent — though generally a minimal one — any moisturizer will help disguise bumps simply by plumping the surface.

2. Treat it: While nothing you rub on your skin will magically melt away cellulite, some products do help in the short term. For the best firming results, look for a product that contains caffeine, such as St. Ives Cellulite Shield Advanced Body Moisturizer ($4, drugstores). “Caffeine causes vasoconstriction, which decreases the fluid content and creates a temporary tightening effect,” explains Dr. Franks. More dramatic solutions, typically involving lasers (Vela-Smooth, TriActive, and others), are available at dermatologists’ and plastic surgeons’ offices. “These devices help to push the bulging fat back into place,” explains Macrene Alexiades-Armenakas, M.D., assistant professor of dermatology at Yale University School of Medicine in New Haven, CT. Though the financial (and time) commitment varies from treatment to treatment, most require an initial series of sessions, occasional maintenance sessions thereafter, and a cumulative cost of $1,500 or more.

3. Prevent it: Cruelly, cellulite has the tendency to worsen with age. “This is often due to drier skin, more body fat, and decreased cross-linking of collagen, all of which make the dimpled texture more obvious,” says Dr. Franks. But there are a few strategies that may help: Maintain a healthy body weight (yo-yo dieting can make the skin looser) and get plenty of exercise. Walking and stair climbing — or any other activity that targets the glutes — will help build lean muscle mass. Also, avoid salty foods: They cause fluid retention in the deep fat tissues, so dimpling becomes more pronounced, says Dr. Gordon.

You Want: A Leg Up on Unsightly Veins

1. Fast fix: Obscure unsightly veins with spray-on leg makeup or a body-bronzing mist such as Soap & Glory Glow Getter Face & Body Sun Powder Spray ($13, Target). Stand in the tub or shower, as the spray will travel, says Moore. After the first coat, pat legs lightly with a paper towel to take off any excess, then let the spray dry for a few minutes and apply a second coat if you need more coverage. To avoid clothing stains, make sure your legs are completely dry before you get dressed. And though the product is water- and transfer-resistant, you may want to see how it fares with cutoff jeans before you expose, say, your favorite white capris to it.

2. Treat it: “If you have bulging varicose veins, you should be evaluated by a vascular surgeon,” says Gordon. “They may be a sign of a medical condition, not just a cosmetic issue.” But spider veins — which are small, dilated blood vessels — can easily be treated by a trained physician. A technique called sclerotherapy dissolves veins with a quick injection of saline or glycerin and starts at around $200 per treatment. (Depending on the area to be treated, the price can top $1,000.) “The vessels then collapse and disappear within a month or so,” explains Margaret E. Parsons, M.D., assistant clinical professor of dermatology at the University of California, Davis.

3. Prevent it: Support hose will help keep veins from expanding, but won’t look so hot with your shorts. One alternative is to elevate your feet whenever you can. And exercises such as rolling up onto your toes to work your calf muscles and keep blood flowing (repeated throughout the day) will help, too. Dr. Parsons cautions against sitting with your legs crossed. “The pressure makes the body try to correct the cut-off circulation by creating new blood vessels — and those can become spider veins,” she says.

Next: Prep your feet for a pedicure and check out the Good Housekeeping Research Institute’s top picks for sunscreen

You Want: Sandal-Ready Feet

1. Fast fix: Painting toes with an iridescent neutral is a great way to make feet look more attractive immediately. Try CND Colour in Gold Chrome ($9, for salons). “Golds and other shimmery nudes work with any skin tone or shoe color,” says Margaret Miner, owner of ten20, a nail salon in Boulder, CO. Miner suggests using three long, even strokes for each coat — one down the middle of the nail, and one on each side.

2. Treat it: “If calluses are uncomfortable and tough to file down, see a podiatrist to have the skin buildup safely removed,” says Marlene Reid, D.P.M., a podiatrist who practices in Naperville, IL. (A pedicurist isn’t licensed to use a blade to trim calluses.) Once they’re under control, use a pumice or foot file regularly to prevent another callus from forming. “Foot files work better on dry skin,” says nail pro Jessica Vartoughian, founder of Jessica Cosmetics. Try Earth Therapeutics Ceramic Foot File ($6, Ulta). Vartoughian also suggests rubbing olive or coconut oil onto rough spots, then donning socks — and leaving the treatment on for at least an hour a day.

3. Prevent it: Regularly massage in an alpha hydroxy acid — containing cream, such as Miss Oops Pedicure In A Bottle ($18,, to control the buildup of skin. And whenever you can, choose supportive shoes (most lace-up athletic sneakers fill the bill) over zero-support alternatives such as flip-flops. Another smart strategy: Use insoles for a comfortable fit. When feet slip around inside shoes, calluses are the frequent result.

Daily Sun Defense

Protecting your face with SPF may be a daily ritual, but you probably don’t slather sunscreen on your body every morning. Enter SPF body lotions. They claim to provide both hydration and UV protection in one bottle, without sacrificing skin comfort (though they aren’t meant to replace your sunblock during prolonged exposure). To find out which ones moisturize best and are most pleasant for everyday use, the Good Housekeeping Research Institute tested six lotions with SPF 15 or higher. In the lab, volunteers’ skin-hydration levels were measured before application, after 20 minutes of wear, and again after six hours. These women also used the SPF test product in place of their regular moisturizer for a week. The winner: Aveeno Daily Moisturizing Lotion SPF 15 ($9.49, drugstores), which scored well in the lab for hydration and earned the highest ranking from testers for softening skin without a greasy feel. The runner-up, Kiehl’s Creme de Corps Light-Weight Body Lotion with SPF 30 Sunscreen ($27,, also proved to be a good hydrator in the lab test, and was a tester favorite for absorption and skin smoothing. Of the Aveeno, one volunteer reported, “It truly lasted. My skin felt like I had just moisturized it at the end of the day.” —April Franzino

Reprinted with permission of Hearst Communications, Inc.

Page will have more to do with a personal nature at this time. Just information accumulated that is put in no particular order. As for when I will get started on it, who knows… 🙂

Note: Check this out Crikket

This delicious soup is packed with ingredients shown in clinical studies to relieve joint pain, prevent cancer and heart disease, reduce blood sugar and prevent memory loss.


1 onion, 2 carrots, 2 celery sticks, 3 medium-sized potatoes, 4 medium-sized tomatoes,
14-oz. can of chickpeas, 5 cups vegetable stock, 1 tsp. ground cinnamon, 1 ½ tsp. ground turmeric,
1 Tbsp. grated gingerroot, 1/8 tsp. cayenne pepper, ½ tsp. curry powder, 4 strands of saffron,
1 bay leaf, 1 Tbsp. fresh-squeezed lemon juice.


1. Dice celery, onion and potatoes. Peel and dice carrots. Dice tomatoes, remove seeds.
2. Pour 1½ cups of the veggie stock into large saucepan. Add onions and simmer (few minutes).
3. While onions are simmering, deal with the spices. Mix in the cinnamon, curry, turmeric, cayenne, and ginger and add 2 Tbsp. of the vegetable stock. Mix well.
4. Add this mix to the onions and stock already being heated.
5. Add the rest of your veggie stock to the onion and stock mix and let soup return to boil. Stir,
then cover and heat.
6. After 5 minutes, add the potatoes, tomatoes, celery, and carrots and allow it to simmer in the
covered saucepan for 20 – 30 minutes or until carrots and celery are tender.
7. Pour in the chickpeas, black pepper, saffron, and fresh-squeezed lemon juice and heat thoroughly
before serving.
8. Enjoy! Victor Marchione, MD, The Food Doctor

Omega-3, Some Omega-6 Fatty Acids Boost Cardiovascular Health

By Ed Edelson, HealthDay Reporter, Monday, July 7, 2008; 12:00 AM

MONDAY, July 7 (HealthDay News) — High intake of the omega-3 fatty acids in oily fish and vegetable cooking oils appear to help prevent heart attacks, while the omega-6 fatty acids in vegetables and nuts help keep blood pressure low, two international research teams report.

A study in Costa Rica found that high intake of omega-3 fatty acids reduced the risk of heart attack by 59 percent, said a report published in the July 8 online issue ofCirculation.

In the Costa Rican study, “we compared those subjects who had heart attacks with those who did not have heart attacks,” said study author Hannia Campos, a senior lecturer in nutrition at the Harvard School of Public Health. They had participants fill out food questionnaires and also analyzed body fat samples to determine levels of alpha-linolenic acid, a major omega-3 fatty acid.

A number of other studies have shown that high intake of omega-3 fatty acids is associated with lower risk of death from cardiovascular disease. This is the first study to look at its association with heart attack risk, Campos said.

“We found that the relationship is not completely linear,” she said. “It plateaued after a certain level of intake. After that, higher levels do not mean increased protection.”

The protective level turned out to be surprising low — the amount in two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil or six to 10 walnut halves.

That protective effect could be detected, because the people in the Costa Rican study have a low level of omega-3 fatty acids in their diet, Campos said. “Their overall intake of fish is very low, much lower than in the United States, and the fish they eat are tropical, which are not as fatty as cold-water species,” she said.

The high blood pressure study, reported in the July 8 online issue ofHypertension, looked at 4,680 men and women aged 40 to 59 from China, Japan, the United States and the United Kingdom. It found a significant relationship between intake of linoleic acid, an omega-6 fatty acid found in vegetables, and lower blood pressure.

The report is the latest in a series of studies designed to describe all the factors contributing to high blood pressure, said Dr. Jeremiah Stamler, a professor of preventive medicine emeritus at Northwestern Feinberg School of Medicine.

“For diet and serum cholesterol, most of the answers came in the 1960s,” Stamler said. “The data on diet and blood pressure have come much more slowly.”

Previous reports have shown that higher intake of calcium, magnesium and phosphorus are associated with lower blood pressure, Stamler said. Iron from vegetables — but not meat — also is associated with lower blood pressure, he said. “An array of macro- and micronutrients influence blood pressure in a variety of ways,” Stamler said.

The latest study indicates that raising linoleic acid intake by 9 grams a day reduces systolic blood pressure (the higher of the 120/80 reading) by about 1.4 points, and diastolic pressure by about 1 point. That small reduction can have a large effect in a big population, the researchers said, with a 2-point reduction reducing coronary heart disease by 4 percent.

“The message of this study is to eat more fruit and more vegetables, more beans, less red meat and less fats,” Stamler said. “Fats should be mainly selected to be unsaturated. Vegetable oils should be used but in moderation.”

More information

A guide to omega-3 and omega-6 fatty acids is offered by the Vegan Society.

SOURCES: Hannia Campos, Ph.D., senior lecturer, nutrition, Harvard School of Public Health, Boston; Jeremiah Stamler, M.D., professor emeritus, preventive medicine, Northwestern University, Chicago; July 8, 2008,Circulation, online; July 8, 2008,Hypertension, online © 2008 Scout News LLC. All rights reserved.

Vitamin E”…helps prevent the oxidation of unsaturated fatty acids and LDL, cholesterol.” (It’s partner Vitamin C restores “spent” Vitamin E).

According to Dr. Earl Mindell and Virginia Hopkins, Vitamin E is your ‘Most Important Heart Vitamin. “In one study, the vitamin E intake of elderly, affluent Americans was less than three-quarters of the RDA.” Brief comments and specific studies mentioned:
World Health Organization (WHO)…European populations – higher levels of Vitamin E had lower rate of coronary artery disease…same results held in European and non-European – even where saturated fat intakes were high. Other studies and survey…Harvard University, Nurses’ Health Study, and European population study: (39,000 male), Harvard…37% lower risk of coronary artery disease taking 100 IU daily, Nurses Health Study (87,000 women)…40% lower risk of heart disease taking same dose Vitamin E, European study “…looked at 100 apparently healthy men aged 40 to 49…Blood levels of vitamin E were found to be the most important risk factor…even beyond smoking. Levels of vitamins E and A in the blood were so significant that researchers could use them with 73…%…accuracy to predict which of the men studied would die from a heart attack.” 22 Ways to a Healthier Heart, Mindell, Hopkins

Dr. Mindell recommends Vitamin E tocopherols or d-alpha tocopherol. He does not recommend the synthetic form called dl-alpha tocopherol.

Vitamin E: “Powerful Antioxidant”
1. Known to prevent the oxidation of lipids.
2. Also protects and/or prevents cell’s protective coatings from free radical-racidity.
3. Improves oxygen utilization
4. Enhances immune response
5. Has role in prevention of cataracts
6. May reduce the risk of coronary artery disease.
7. “New evidence suggests that zinc is needed to maintain normal blood concentrations of vitamin E. Selenium enhances vitamin E uptake. These two nutrients should be taken together.”
Prescription for Nutritional Healing, James/Phyllis Balch, C.N.C

Vitamin E: (Mindell)
“…Fat-soluble oil found in…unrefined vegetable oils, whole grains, butter, organ meats, eggs, a variety of nuts, sunflower seeds, fruit, soy-beans and dark green leafy vegetables.’ Mindell

“…very safe…at higher doses…400 IU to 800 IU (dry form) daily…recommended for…sensitive to oils…problems absorbing nutrients…(over age 65).”
Works well taken with Vitamin C, beta-carotene, flavonoids, and selenium.
Lowers Fibrinogen
“…both vitamin B6 and vitamin E need magnesium in order to work properly…how body uses nutrients…”
“…Overexposure to drugs…(Tylenol, aspirin, etc)…(hard on liver)…and an overload of rancid oils, can deplete GSH levels. Aging also causes GSH levels to fall. Keep up…levels of selenium and vitamin C and E to ensure that GSH works efficiently…” within the body.
GSH, a universal antioxidant known for its detoxification properties. It is a protein (3 amino acids, cysteine, glycine, glutamic acid), found in most living organisms. The frontline of your body’s antioxidant defenses, catching free radicals before starting chain reactions…

9 Weight-Loss Rules that Work
By: Thomas Incledon

Two years ago, I presented 10 dietary rules for the man who wants bigger muscles and a smaller waist—which is to say, every man who reads this magazine. But even if you memorized those rules, you’re probably more confused than ever by the sheer white noise created by today’s dietary advice.

If you did what you were told by every expert out there, you’d eat more of everything and less of everything, and you’d eat it earlier, later, and not at all. Fat would save you and kill you, carbohydrates would make you skinny and fat, and protein would turn you into Adonis and put you on dialysis.

Recently, as part of a research project, I reviewed hundreds of weight-loss studies and found some surprising ways in which nutrition science is remarkably clear and straightforward. So, with apologies to Dr. Atkins, Suzanne Somers, and all the other noted weight-loss experts, I humbly present the undisputed masters of the midsection.

Cut Calories
The low-fat/low-carbohydrate debate comes down to this: You still have to eat fewer calories than you burn if you want to lose weight. Every study I looked at shows this. The perfect weight-loss diet is the one you can live with, whether you cut fat, carbs, or some combination.
Use Whey to Cut Waist

Protein-rich foods put more distance between hunger pangs. And the fuller you feel between meals, the easier it is to avoid binges.

The best food for appetite destruction: whey protein. A daily shake made with two scoops of whey protein, fruit (fresh or frozen berries or a banana), and water or crushed ice will improve your middle line. You can buy whey protein at any good health-food store.

Meat Cuts Fat
When you eat, your body has to expend calories to digest the food. Protein causes this inner fire to burn the hottest, followed by carbohydrates, followed by fat. Animal proteins increase thermogenesis more than vegetable proteins, so the best calorie-burning foods are lean meats. So eat some protein at each meal—build your dinner around lean chicken, beef, or pork. That way, you’re burning the most calories through digestion at the end of the day, when your metabolism is slower.
Remember These Letters: BCAA

Amino acids are the building blocks of protein, and the branched-chain amino acids—leucine, isoleucine, and valine—are the best of the bunch. BCAAs are as close to magic foods as we’ll ever get. They help you recover from hard workouts by reducing the protein breakdown within your muscles; they increase testosterone and growth hormone, your body’s most important fat-fighting and muscle-building hormones; and they have their most profound effect when you’re following law number 1 and cutting calories in order to lose weight.

For starters, try to get at least 10 grams (g) of BCAAs a day. Since they’re most abundant in meat and dairy products, you can get the better part of that by following laws 2 and 3. (Two scoops of whey protein and 3 ounces of beef contains 10 g of BCAAs.)

You can also buy BCAA supplements (which, you should be aware, are expensive). Look for supplements that are 50 percent leucine, 25 percent isoleucine, and 25 percent valine. Start off with 10 g per day, and wait a month before bumping up the dose. The maximum useful intake is probably 60 g a day from food and supplements.

If It’s Fryin’, You’re Dyin’
One thing that every weight-loss researcher and diet-plan author can agree on: Highly refined carbohydrates, such as fructose-sweetened beverages and low-fiber breads, are a terrible idea. Among the many sins of Mountain Dew and Twinkies is the way they cause your blood sugar to spike soon after eating. What goes up fast comes down fast, and you end up feeling tired and hungry much sooner than you should.

Goodbye diet, hello diabetes.

Now we know of a way to make refined carbohydrates even worse: Fry them. Researchers have found a suspected carcinogen called acrylamide in such products as potato chips and french fries.

A “suspected” carcinogen isn’t the same as a proven carcinogen, such as tobacco smoke. But anytime I get a chance to talk you out of eating worthless snack foods, I do it.
Food Goes Farther with Fiber

Fiber’s effect is the opposite of snack foods’. When you have fiber in your stomach, food takes longer to enter the bloodstream, and your blood-sugar level stays steady.

The benefits: You’ll have a more consistent energy supply and less between-meal hunger. The only potential downside is that you won’t get as much reading done in the bathroom. What slows down your blood sugar at the front end speeds things up at the back end. I could give you the usual riff about eating more broccoli and raisin bran, but you can safely and easily take in more fiber by using a supplement. (MD Labs’ Fiber-Psyll is a good one; go to Start with 7 to 12 g a day, mixing some with water and drinking it before your main meals.

Count on Calcium
Recently, nutrition researchers discovered that dairy and other calcium-rich foods help you stay lean, prevent osteoporosis, and possibly prevent colon cancer. The recommendation is to take in 1,000 to 1,200 milligrams (mg) of calcium a day. (A cup of milk contains 300.)

Unfortunately, too much calcium may increase the risk of prostate cancer. The tragic number seems to be 600 mg a day from dairy products. And what’s the point of having a V-shaped torso if your prostate has a spare tire?

Here’s how to reap the benefits of calcium without the risks:

• Avoid taking high-dose calcium supplements unless you really need them (under doctor’s orders, or if you never eat foods naturally rich in calcium). The fat-fighting properties of calcium are activated only if you obtain it from real food.

• Look for low-fat dairy products fortified with vitamin D, such as fat-free milk and yogurt. Vitamin D offers prostate protection.

• Triple your home-gland security by occasionally eating a tomato salad (rich in prostate-protecting lycopene), mozzarella cheese (rich in calcium), and olive oil (which contains a cancer-fighting fat called beta-sitosterol).
Alpha Males Use Omega-3 Fats

Each year, we learn more about the health benefits of omega-3 polyunsaturated fats, which are found in fish, nuts, seeds, and flaxseed and fish oils. (And also in the cool, orange-flavored supplement Coromega, available at

These health benefits—less risk of heart disease and diabetes, for example—are great on their own. But omega-3 fats contribute to a better physique as well. For example, omega-3s reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts.

Bigger, less-inflamed muscles mean a faster metabolism, and speeding up your metabolism is crucial when you’re trying to get lean. If you don’t eat fish twice a week and can’t stomach fish-oil supplements, try eggs high in omega-3s, which are found in the dairy case, next to the regular eggs. You can eat four of them a day without any negative effect on your cholesterol levels.

Make a Plan
Next time you read a weight-loss story in a newspaper or magazine, count the number of disparaging references to popular diets. Based on the way diet gurus trash their competitors, you’d think there was no plan on earth that actually works. But the truth is that you can’t lose weight without a diet.

You must have a plan. The more sophisticated it is, and the more tailored to your likes and dislikes, the better. You can’t wing it and expect to see results. I won’t offer you the perfect weight-loss regimen, because research has yet to discover one. But even the worst plan is more likely to succeed than no plan at all.

The best plan is likely to include these elements:

• Meals and snacks are based on some lean protein source—fish, eggs, dairy, meat.

• More meals are better than fewer. Five or six meals and snacks a day is ideal.

• Low-fat and high-fat diets can both work, but one that cuts almost all fat is doomed.

• Nobody ever became obese from eating the best carbohydrates—fruits, vegetables, and whole grains. And nobody ever died from skipping potatoes, pasta, rice, popcorn, and Wonder Bread.
© 2010 Rodale Inc. |


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