People who consume full-fat dairy may weigh less

“This finding supports recent thinking that cultured daily products, cottage cheese, yogurt, etc., are better for health using regular milk, no low or no fat milk. They are a stable in my daily food.” Bill Chesnut, MD.

To go back to New Health News: https://billchesnutmd.com/new-health-news

People who consume full-fat dairy may weigh less, may be less likely to develop diabetes than those who eat low-fat dairy products

The Atlanta Journal-Constitution (4/6, Foreman) reports that “people who consume full-fat dairy weigh less and are less likely to develop diabetes than those who eat low-fat dairy products,” the findings of a 3,333-adult, 15-year study published in the journal Circulation suggest. The study revealed that “people with higher levels of three different byproducts of full-fat dairy had, on average, a 46 percent lower risk of getting diabetes than those with lower levels.”

The CBS News (4/6, Marcus) website points out that another study involving “more than 18,000 middle-age women who were part of the Women’s Health Study – and [of] normal weight, free of cardiovascular disease, cancer, and diabetes at the start of the research – found that those who ate more high-fat dairy had an 8 percent lower chance of going on to become obese over time compared to those who ate less.” No such link was seen “with low-fat dairy product intake,” however.

 

Study explores impact of vegetable oil on heart health

“This study is full of surprises. There is much to learn by reviewing the data of previous research published to find new interpretations of the same data. The new interpretations may relate to new science since the original recommendations were made.” Bill Chesnut. MD.

To go back to New Health News: https://billchesnutmd.com/new-health-news

Study explores impact of vegetable oil on heart health _ AMA Morning Rounds April 13, 2016.

TIME (4/12, Park) reports that in a study published in the British Medical Journal, investigators who “re-analyzed data from older unpublished studies” found “that it’s possible that too much vegetable oil could actually increase the risk of heart disease – rather than decrease it.” Researchers “delved into the data from the Minnesota Coronary Experiment, conducted from 1968 to 1973.” The investigators “learned that only part of the trial’s results were published, and other data, suggesting the contrary idea that switching animal fats for vegetable fats didn’t protect the heart, was left out.”

On its website, NBC News (4/12, Fernstrom) reports that the researchers “found no association between lower cholesterol levels and longer life, suggesting that reducing the amount of saturated fat in the diet isn’t enough to reduce risk of death from heart disease.”

CBS News (4/12, Marcus) reports on its website that “curiously, participants who experienced a greater reduction in blood cholesterol actually had a higher risk of death.”

 

Reversible Stomach Tube May Be an Alternative to Bariatric Surgery

“You have got to read this. Using a stomach feeding tube to treat obesity? How about that.The treatments for medical conditions in severe obesity are not ideal. The surgery is complicated. This website explains the details of the types of gastrointestinal operations developed to try to reverse obesity safely. https://asmbs.org/resources/story-of-obesity-surgery This simple idea of inserting a tube to drain the stomach appears to produce excellent results with minimal complications. The report of a new procedure was  April 11, 2016 at a conference of Interventional Radiologists. It is not FDA approved yet. Expect it will be approved and cost effective. This is great news for obese patients with severe degeneration in their backs, hips, knees and feet.” Bill Chesnut, MD

To go back to New Health News: https://billchesnutmd.com/new-health-news

Reversible Gastrostomy Tube May Be an Alternative to Bariatric Surgery: Presented at SIR

Created 04/11/2016 – 16:21

By Lorraine L. Janeczko

VANCOUVER — April 11, 2016 — A tube running from the stomach directly out the body through the abdomen may be an alternative to bariatric surgery for obese patients, according to research presented here at the 41st Annual Scientific Meeting of the Society of Interventional Radiology (SIR).

“This is a safe, easy, relatively low-risk procedure that can be removed when desired and can result in high weight loss,” said Shelby Sullivan, MD, Division of Gastroenterology, Washington University School of Medicine, St. Louis, Missouri. “Right now, very few patients are optimally treated for obesity, and we need to be able to treat more patients with additional tools like this device that have lower risk than bariatric surgery but that achieves higher weight loss than lifestyle therapy alone.”

The AspireAssist Aspiration Therapy System consists of a percutaneous gastrostomy tube with one end placed inside the stomach and the other end connected to a port outside the abdomen, as well as a removable siphon that facilitates aspiration. The device allowed each patient to expel roughly 30% of their most recent meal before it was digested. Although the study was planned to run for 1 year, 12 patients chose to remain implanted for 3 years.

To evaluate the weight-loss efficacy and safety of the endoscopically placed device, lead author Stephen Solomon, MD, Department of Radiology, Cornell University, New York, New York, and colleagues enrolled 25 obese patients with a mean body mass index (BMI) of 39.8 kg/m2 in a pilot study at Blekinge County Hospital, Karlskrona, Sweden, between July and September 2012.

Of these, 22 patients completed 1 year, 15 completed 2 years, and 12 completed 3 years. For the 12 who completed 3 years, the mean weight loss was 26 kg with a mean excess weight loss of 58%. The mean weight loss at the end of years 1, 2, and 3 was 48% (19 kg), 46% (18 kg), and 45% excess weight loss (19 kg), respectively, on an intent-to-treat basis using the last observation carried forward method.

“The misconception is that you can eat anything and then aspirate it,” explained Dr. Sullivan. “In reality, patients must eat less than before. The food particles have to be smaller than 5 mm in size to fit through the tube. To get good aspiration, patients have to chew their food until it disintegrates in their mouth.”

“People not only get tired of chewing and stop eating earlier in the meal than before, they eat more slowly, can sense feeling full and push away from the meal,” he said. “The patients also need to drink a lot of water with their meal to create a slurry that can be aspirated. This reduces the amount of food they can fit into their stomach.”

The device is available on a limited basis in Europe and select additional regions. It is not approved by the US Food and Drug Administration (FDA) yet.

 

Prolonged Nightly Fasting and Breast Cancer Prognosis

This study in JAMA Oncology is a sophisticated look at the research of 2413 women studied for 12 years. The finding is that fasting over 13 hours while sleeping reduces the risk of recurrence in women with breast cancer. There will be more study of this first look at fasting affecting our health positively. There isn’t anything harmful about fasting for 13 hours a day. It is a matter of eating your dinner earlier and not snacking later. Clever idea.” Bill Chesnut, MD

To go back to New Health News: https://billchesnutmd.com/new-health-news

Prolonged Nightly Fasting and Breast Cancer Prognosis Catherine R. Marinac, BA1,2,3; Sandahl H. Nelson, MS1,2; Caitlin I. Breen, BS, BA1; Sheri J. Hartman, PhD1,3; Loki Natarajan, PhD1,3; John P. Pierce, PhD1,3; Shirley W. Flatt, MS1; Dorothy D. Sears, PhD1,3,4; Ruth E. Patterson, PhD1,3

JAMA Oncol. Published online March 31, 2016.

Importance  Rodent studies demonstrate that prolonged fasting during the sleep phase positively influences carcinogenesis and metabolic processes that are putatively associated with risk and prognosis of breast cancer. To our knowledge, no studies in humans have examined nightly fasting duration and cancer outcomes.

Objective: To investigate whether duration of nightly fasting predicted recurrence and mortality among women with early-stage breast cancer and, if so, whether it was associated with risk factors for poor outcomes, including glucoregulation (hemoglobin A1c), chronic inflammation (C-reactive protein), obesity, and sleep.

Design, Setting, and Participants  Data were collected from 2413 women with breast cancer but without diabetes mellitus who were aged 27 to 70 years at diagnosis and participated in the prospective Women’s Healthy Eating and Living study between March 1, 1995, and May 3, 2007. Data analysis was conducted from May 18 to October 5, 2015.

Exposures  Nightly fasting duration was estimated from 24-hour dietary recalls collected at baseline, year 1, and year 4.   Main Outcomes and Measures  Clinical outcomes were invasive breast cancer recurrence and new primary breast tumors during a mean of 7.3 years of study follow-up as well as death from breast cancer or any cause during a mean of 11.4 years of surveillance. Baseline sleep duration was self-reported, and archived blood samples were used to assess concentrations of hemoglobin A1c and C-reactive protein.

Results  The cohort of 2413 women (mean [SD] age, 52.4 [8.9] years) reported a mean (SD) fasting duration of 12.5 (1.7) hours per night. In repeated-measures Cox proportional hazards regression models, fasting less than 13 hours per night  was associated with an increase in the risk of breast cancer recurrence compared with fasting 13 or more hours per night (hazard ratio, 1.36; 95% CI, 1.05-1.76).

Nightly fasting less than 13 hours was not associated with a statistically significant higher risk of breast cancer mortality (hazard ratio, 1.21; 95% CI, 0.91-1.60) or a statistically significant higher risk of all-cause mortality (hazard ratio, 1.22; 95% CI, 0.95-1.56). In multivariable linear regression models, each 2-hour increase in the nightly fasting duration was associated with significantly lower hemoglobin A1c levels (β = –0.37; 95% CI, –0.72 to –0.01) and a longer duration of nighttime sleep (β = 0.20; 95% CI, 0.14-0.26).

Conclusions and Relevance  Prolonging the length of the nightly fasting interval may be a simple, nonpharmacologic strategy for reducing the risk of breast cancer recurrence. Improvements in glucoregulation and sleep may be mechanisms linking nightly fasting with breast cancer prognosis.

 

 

A morning meal may lead to more exercise.

“The research about breakfast is so good if you eat the right breakfast that it is hard to find good negative articles. Add to breakfast doing several one minute strengthening exercises at the beginning of the day and a better day is guaranteed.” Bill Chesnut, MD
Breakfast bonus! A morning meal may lead to more exercise.

To go back to New Health News: https://billchesnutmd.com/new-health-news

Cleveland Clinic Wellness newsletter_March 13, 2016
“One thing leads to another” is more than a catchy song from an ’80s band (okay, we’ll give it to you: Pet Shop Boys). It’s a fact of life — and health. And sometimes the connections surprise you. Case in point: a compelling benefit of breakfast. No, your morning meal does not lead to immortality or hundred-dollar bills falling from the sky (sorry!), but research suggests that if you’re trying to be more active, eating breakfast may help. In a randomized, clinical trial studying people with obesity, researchers found that those who ate breakfast were more physically active during the day than those who fasted until lunch. Earlier research found similar benefits in people of normal weight. That’s a big deal, given the marked disadvantages of being sedentary. The study didn’t track what people ate, but that matters, too, of course. (In a nutshell, skip the sweet stuff and stripped carbs, and aim for whole foods, including protein.) You’ll probably notice more spring in your step! The possibilities are endless, and staying active is one of the pillars of good health.

 

Our Poached Eggs with Steamed Spinach and Red Pepper Pesto are bursting with flavor.

“I love these Cleveland Clinic recipes for their taste and simplicity of preparation. If you aren’t getting the Cleveland Clinic Wellness newsletter, try it. http://my.clevelandclinic.org/health/Cleveland_Clinic_Newsletters_Signup .”                                                                                      Bill Chesnut, MD

To go back to New Health News: https://billchesnutmd.com/new-health-news

Red, White, and Green! Our Poached Eggs with Steamed Spinach and Red Pepper Pesto are bursting with flavor.          Cleveland Clinic Wellness newsletter, March 24, 2016

Talk about nutrient-dense! Check out our rainbow-hued Poached Eggs with Steamed Spinach and Red Pepper Pesto. The all-star cast is led by eggs, rich in omega-3 fatty acids, B vitamins, important trace minerals like selenium, and, of course, protein. The poster child of dark leafy greens (thanks, Popeye!), the spinach is gently steamed to retain its abundant vitamins and minerals. And then there’s the gorgeous pesto! This particular version features roasted red peppers and almonds — in other words, amazing flavor along with nutritious fats and vitamin C. And the best part? Everything melds beautifully in this dish, which is sure to delight your family or guests.
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Canker sores? You may be short on vitamin B12 and folate

Higher percent of body fat may be linked to higher risk of dying early

“This important article studies the body fat percentage and not the BMI index. This is more specific research than articles using the BMI to determine results. Men with highest body fat percent had a 60 percent higher risk of mortality. A warning here for the wise.” Bill Chesnut, MD

To return to New Health News: https://billchesnutmd.com/new-health-news

Higher percent of body fat may be linked to higher risk of dying early, study suggests

The AP (3/7, Neergaard) reports that research published in Annals of Internal Medicine suggests that “a higher percent of body fat, independent of” a “person’s BMI,” may be “linked to reduced survival.”

STAT (3/7, Anyaegbunam) reports that investigators “examined the medical charts and X-rays of people…who had gotten osteoporosis screenings between 1999 and 2013.”

TIME (3/7, Park) reports that when the researchers “looked at how body fat correlated with early death,” they “found that people with the lowest BMI had a 44% to 45% higher risk of dying early – likely because they were malnourished or otherwise ill – than those with more average BMI.” Individuals “with the highest body fat composition, regardless of their BMI, also had the highest risk of dying early – women with more body fat showed a 19% increased risk of early death while men had a 60% higher risk of mortality.”

The Los Angeles Times (3/7, Healy) reports on the study, and also reports on a separate study published in the Annals of Internal Medicine, which “found that in a group of more than 1.5 million Swedish military recruits, men who had poor physical fitness at age 18 were three times more likely to develop Type 2 diabetes in midlife than were those who had been highly fit on the cusp of adulthood.” AMA News.

Return to New Health News, https://billchesnutmd.com/new-health-news

A veggie-centric breakfast of champions!

“I enjoy these healthful recipes from Cleveland Clinic. They are tasty with a different fresh taste. The Cleveland Clinic Wellness newsletter is a free email. They have several newsletters at this link.” Bill Chesnut,MD http://my.clevelandclinic.org/health/Cleveland_Clinic_Newsletters_Signup

To return to New Health News: https://billchesnutmd.com/new-health-news

Rise and shine…with a veggie-centric breakfast of champions   ____Cleveland Clinic Wellness  newsletter_March 6, 2016
“So many vegetables, so little time,” goes the produce lover’s lament. But hold the tissues. There’s more time than you think! Since most of us eat two-thirds of our daily veggies at dinnertime, and the rest at lunch, our morning meal is ripe for veg-ifying. (Don’t look for that word in Webster’s…yet!) “When we think of produce in the morning, we tend to think of fruit,” notes Cleveland Clinic nutritionist Amy Gannon, R.D. But adding veggies at breakfast ups your intake of all those health-promoting phytonutrients as well as fiber, and it sets you up for stable blood sugars all through the day.

The classics. Egg white omelets and frittatas (try scrambled tofu or tempeh for vegan versions) are great vehicles for spinach, tomatoes, onions, peppers, or leftover roasted veggies. Our Frittata with Baby Greens and Feta will get you started.

Oatmeal, the next generation. Brown sugar and pancake syrup aren’t the only game in town. Savory steel cut oatmeal is delicious, says Gannon, who enjoys oatmeal stir-ins such as steamed kale, tomatoes, mushrooms, and fresh herbs.

Veggie-rific yogurt. “Long ago, my father taught me to add cucumbers and tomatoes, diced very small, to my yogurt every morning,” says Cleveland Clinic Wellness Enterprise medical director Roxanne Sukol, MD. And we promise you — it’s absolutely delicious.

Dinner for breakfast! Try a breakfast salad with greens, avocado, walnuts, and berries. Or set aside a roasted sweet potato at dinner, and top it with almond butter or Greek yogurt for breakfast. Leftovers such as veggie-filled soups can also be a breakfast of champions. Just reheat and victory is yours!

Return to New Health News, https://billchesnutmd.com/new-health-news

Nut Butter is effective in cutting heart disease risk, reducing belly fat accumulation, and helping to control diabetes.

“The good news of eating nuts is discussed here. I am including this to bring attention to avoiding nut butters that added sugar, palm oil or hydrogenated oils, and skip the reduced fat nut butter. Interesting recipe ideas.” Bill Chesnut. MD.

Get nutty! Protein, fiber, nourishing fats…nut butters have it going on.  Cleveland Clinic Wellness newsletter_3.3.16
It’s high time to go nuts…in a good way! There’s a world of nutritious, delicious nut butters out there beyond the children’s classic. No offense, PB&J, but we’re ready to spread our wings and our celery sticks with almond butter, walnut butter, and cashew butter, for starters. “Across the board, tree nuts and nut butters are a superduper source of nutritious fats, fiber, and vitamins and minerals,” says Cleveland Clinic nutritionist Amy Gannon, RD. Cases in point: Walnut butter boasts lots of omega-3 fatty acids, and almond butter is a go-to for vitamin E. These and other little nutritious nuggets can making a big difference for health by (1) cutting heart disease risk, (2) reducing belly fat accumulation, and (3) helping to control diabetes. When shopping, look for products that contain simple ingredients: “just nuts and perhaps salt,” says Gannon. Steer clear of nut butters that contain added sugar, palm oil, or hydrogenated oils, and skip the reduced-fat nut butters, which often replace nutritious fats with sugar and other fillers. If you have a high-power blender or food processor, you can whip up your own nut butter from walnuts, pecans, macadamia nuts, almonds, or hazelnuts — or try a delicious combo. As for how to use nut butter, the sky (er, the tree?) is the limit! Add it to homemade muffins and pancakes, blend it into smoothies, or add a dollop to a baked sweet potato. Try blending some nut butter into Greek yogurt for breakfast or a fruit-and-veggie dipping sauce. Create luxurious sauces, such as a cashew curry or Far-East-inspired almond soy sauce. Because sometimes you feel like a nut…butter!
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Go nuts! People who eat nuts may live longer

Be heart smart: Foods rich in omega-3s

“ More goodness- a tasty healthy recipe from the Cleveland Clinic, one of my favorite free newsletters.” Bill Chesnut, MD

Cleveland clinic Wellness Newsletter_February 13, 2016
Be heart smart: Foods rich in omega-3s will keep your ticker ticking!
Want a delicious way to improve your heart health? Increasing your consumption of foods that are rich in omega-3 fatty acids is one of the easiest ways to decrease triglyceride levels and slow the growth of the plaque that can block arteries and increase your risk of heart attack and stroke. The American Heart Association recommends eating two servings of fish — such as salmon, albacore tuna, lake trout, sardines and mackerel — each week. Besides fish, there are plenty of other foods that will keep your heart beating soundly:

Nuts: Walnuts, almonds, cashews, flaxseed and chia seeds are omega-3 powerhouses. Try our Maple-Walnut Baked Apples.
Berries: Just three servings a week of raspberries, strawberries, blackberries and blueberries can reduce the risk of heart attack in women by nearly a third! Try our Berry Smoothie.
Legumes: Black and pinto beans, chickpeas, and lentils help improve blood cholesterol levels. Try our Lentil and Arugula Salad with Crunchy Vegetables.

Help control emotional eating by keeping a food journal.

“Help control emotional eating by keeping a food journal. This action interrupts your thought, and that can disrupt your mood causing the craving. This is another suggestion of deliberate ways to move your thinking to a more practical level.” Bill Chesnut, MD

On a mission to lose weight? Get your head in the game!   

Quick: What’s the number one reason most weight-loss programs fail? It’s probably not what you think. A new survey of more than 1,000 Americans suggests that no matter how much we think we know about losing weight — for example, that we need to eat less and move more — the majority of people don’t realize just how important psychological well-being is to lose weight and to keep it off. Researchers say we need to pay closer attention to why we’re eating, since the strongest food cravings, and the ones that can sabotage our efforts, often come when we’re weakest emotionally. If you think emotional eating may be affecting your efforts to get to your ideal weight, try keeping a food journal. In addition to writing down what and when you eat, record how you’re feeling, too. Are you hungry? Or are you bored or stressed? Once you’re able to identify patterns in your eating, you’ll have a better chance of establishing healthier ones. Keeping a food journal has the added benefits of holding yourself accountable for your choices and letting you keep track of your success over time. And success is the name of the game.

Cleveland Clinic Wellness newsletter_2.10.16
 

Replacing saturated fats with unsaturated fats may help reduce risk of CV disease

“This report is computer analysis of self-reporting eating habits of 128,000 participants. Beware of that type of research. The authors make a good point, shown in other studies, that carbohydrates are bad. The switch from fat to carbohydrates in food is one of the leading causes of obesity in our culture.” Bill Chesnut, MD

 Replacing saturated fats with unsaturated fats may help reduce risk of CV disease

TIME (9/29, Park) reports that research “published in the Journal of the American College of Cardiology finds that too much saturated fat is indeed harmful to the heart,” but “if you cut out calories from saturated fat, the kinds of calories you replace them with can be just as” harmful.

On its website, NBC News (9/29) reports that investigators “used two big, ongoing studies of nearly 85,000 nurses and 43,000 doctors who fill out detailed questionnaires about what they eat every four years.”

The Boston Globe (9/29, Boodman) carries a “Stat” article that reports, “Swapping saturated fats for refined carbohydrates like white rice had no effect on heart disease, while replacing them with unsaturated fats — abundant in nuts, seeds, vegetable oils, and fish — lowered the risk of cardiovascular disease by 15 to 25 percent.” Meanwhile, “replacing saturated fats with whole grains led to a smaller but still significant reduction in the risk of clogged arteries and heart attack.”

AMA News, October, 2015.

New blood test improves prostate cancer screening

“This report is from a European medical news source. I include it here because the research is done at the Karolinska Institute in Sweden. This prestigious organization has been at the forefront of many medical discoveries for at least 50 years. I included the URL below so you can read the original report and research further. Detection of prostate cancer aggressiveness is a core area of research for many reasons. One reason is so we don’t over-treat prostate malignancies that are not aggressive and not life threatening. If you have a prostate and are at least middle-aged, keep up with this new information.”
 Bill Chesnut, MD.

New blood test improves prostate cancer screening

http://www.euronews.com/2015/11/12/new-blood-test-improves-prostate-cancer-screening/

Researchers from the Karolinska Institutet in Sweden have developed a new blood test for prostate cancer, which they claim is more reliable and better at detecting aggressive cancer than PSA, the test usually performed.

According to the scientists, the new test, which has been tried on some 60,000 men, detects aggressive cancer earlier and reduces the number of false positives and unnecessary biopsies.

Hans Gustafson took part in the trial, and the blood test changed his life — he received treatment on time and is now healthy: “This test meant a better and longer life for me. I can also enjoy seeing my grand-children grow up. That’s something I’m very happy about,” he said.

Current testing for prostate cancer relies on measuring blood levels of a protein called prostate specific antigen (PSA). But this can be unreliable, resulting in some men having unnecessary biopsies and can lead to men being diagnosed and treated for harmless forms of cancer.

To develop a more accurate test, the Swedish scientists combined PSA measurement with the analysis of some 200 genetic markers as well as clinical data such as age, family history and previous prostate biopsies. Their findings were published in the scientific journal The Lancet Oncology)00361-7/abstract.

Second most common cancer

“There’s huge interest abroad and we’ve been in contact with several countries, the U.S, Britain, Norway and Denmark. They’re prepared to start trying it (the test) as early as next year,” said Henrik Grönberg, professor of cancer epidemiology at Karolinska Institutet.

More than 1 million men worldwide are diagnosed with prostate cancer each year. After lung cancer, it’s the second most common form of the disease in men.

As they grow older the numbers are rising quickly and it’s estimated that within 20 years, the global burden of prostate cancer “will have doubled”: http://www.nature.com/pcan/journal/v18/n3/full/pcan20159a.html#bib2 to more than 2 million cases.

Scientists hope the new test will improve detection and allow earlier treatment.

 

Gastric balloon swallowed like a tablet may help patients lose excess weight

“Anything that helps our epidemic of obesity is welcome news. There are so many hidden medical consequences of obesity. I hope someday we will have an affordable effective help for obese children, the critical time of opportunity. “Bill Chesnut, MD

Gastric balloon swallowed like a tablet may help patients lose excess weight

 The Los Angeles Times (11/6, Healy) reports in “Science Now” that the Elipse device, an encapsulated “gastric balloon that’s swallowed like a [tablet] and then sits in the stomach filled with fluid, helped patients lose more than a third of their excess weight over a four-month period,” according to the results of a study presented at Obesity Week. The study of “34 overweight and obese subjects who got the balloon lost an average of 22 pounds after four months – roughly 37% of their excess weight,” the study found. The device has yet to be approved by the FDA, however.

HealthDay (11/6, Mozes) points out that the Elipse device “is intended for patients with a BMI as low as 27,” whereas “invasive approaches are typically reserved for severely obese patients – those with a body-mass index (BMI) of 35 and up.” The device is not permanent. After a period of “about four months, the balloon automatically deflates, at which point its thin shell is naturally excreted.”

AMA newsletter_10.06.15

HHS, USDA release updated dietary guidelines with pleasant changes.

Important changes in the dietary guidelines. Reducing “sodium intake was the major push of the 2010 guidelines, and that document recommended that those most at risk of heart disease, or about half the population, lower their intake to 1,500 mg.” However, “the new guidelines delete that lower amount as part of the top recommendations. “The guidelines were also notable for what they did not say.” Although “draft recommendations had suggested all Americans adopt more environmentally-sustainable eating habits by cutting back on meat, that advice was dropped from the final guidelines.” Meanwhile, “longstanding limits on dietary cholesterol were also removed.” Bill Chesnut, MD

HHS, USDA release updated dietary guidelines

The CBS Evening News (1/7, story 9, 2:10, Pelley) reported, “Today the government revised its advice for a healthy diet. The headlines: Lean meat and eggs may now be okay, but sugar and salt still bad.”

USA Today (1/8, Szabo) reports that the new guidelines, from the US Department of Agriculture and the US Department of Health and Human Services, recommend “limiting the amount of added sugars in our diet to no more than 10% of daily calories,” which is approximately “12 teaspoons of sugar a day.”

The Los Angeles Times (1/8, Healy) reports, “Essentially, the latest edition of the Dietary Guidelines for Americans nudges the country’s nutritional policy toward a traditional Mediterranean diet.”

The AP (1/8, Jalonick) reports that reducing “sodium intake was the major push of the 2010 guidelines, and that document recommended that those most at risk of heart disease, or about half the population, lower their intake to 1,500 mg.” However, “the new guidelines delete that lower amount as part of the top recommendations.” But, “the report says those with high blood pressure and prehypertension could benefit from a steeper reduction.”

However, according to the New York Times (1/8, A3, O’Connor), “the guidelines were also notable for what they did not say.” Although “draft recommendations had suggested all Americans adopt more environmentally-sustainable eating habits by cutting back on meat, that advice was dropped from the final guidelines.” Meanwhile, “longstanding limits on dietary cholesterol were also removed.”

MedPage Today (1/8, Brown) reports that in a statement, Steven Stack, MD, AMA president, said, “The AMA applauds the Committee for recommending that our nation’s children and adults should focus on achieving a healthy overall diet rather than focus on consuming only specific nutrients.” Dr. Stack added, “With obesity and its associated health consequences – namely type 2 diabetes and cardiovascular disease – on the rise throughout our country, the AMA also is extremely pleased that the new recommendations call for significantly reducing the amount of added sugars and sugar sweetened beverages from the American diet.”

 

Americans eat up to 15 hours a day, study says

“This data does not prove that frequent eating contributes to obesity, but common sense concludes it does. I noticed my personal habits more carefully after reading this in September. Our frequent consumption may be associated with many other health maladies.” Bill Chesnut, MD

Americans eat up to 15 hours a day, study says

 The Los Angeles Times (9/25, Healy) reports a study by researchers at the Salk Institute in La Jolla “that detailed the consumption patterns of just over 150 nondieting, non-shift-working people in and around San Diego for three weeks,” showed “that a majority of people eat for stretches of 15 hours or longer most days – and fast for fewer than nine hours a night.” The study suggests that “Americans’ erratic, round-the-clock eating patterns…have probably contributed to an epidemic of obesity and Type 2 diabetes.”

AMA WIRE 9.26.15

Even foods you consider “healthy” contain shocking amounts of hidden sugar! Important!

We get too much sugar in our pursuit of low-fat foods. The fats removed are replaced with sugar for better taste. I recommend reading Dr. JJ Virgin, The Sugar Impact Diet. She has good news about wonderful tasting food that avoids the sugar overload.  Surprising tasty advice.” Bill Chesnut, MD.

http://www.amazon.com/JJ-Virgins-Sugar-Impact-Diet/dp/1455577847/ref=sr_1_1/178-3733271-5632900?s=books&ie=UTF8&qid=1454642768&sr=1-1&keywords=jj+virgin+sugar+impact+diet

 

October 28, 2015
Not so sweet: Even foods you consider “healthy” contain shocking amounts of hidden sugar.
Americans just love sugar. In fact, we love it so much that we eat three and a half times the American Heart Association’s recommended maximum. To be fair, we probably don’t even know how much we’re eating. Added sugar is found in approximately 80 percent of all supermarket foods. But a new documentary, That Sugar Film, will have you reading food labels like a detective. The movie shows an Australian man (Damon Gameau) consuming 40 teaspoons of sugar per day (what the average Australian consumes) for two months. He avoids the usual evils — soda, ice cream, candy, and other obvious sources — and instead eats foods often thought of as “healthy,” such as low-fat yogurt, fruit juice, health bars, and cereal — all of which are actually loaded with added sugar. Can you guess what happens? (If you’ve been reading our tips, you’ll know the punch line.) Well, it ain’t pretty: He gains a lot of weight very quickly, even though his calorie intake stays the same. He also starts to develop fatty liver disease (in just three weeks!), and by the end of this two-month experiment, he incurs early type 2 diabetes and increases his risk of heart disease. (Spoiler alert!) The good news is that once Damon stops eating the processed foods, his symptoms disappear. That’s why it’s never too late to start eating a more nutritious, whole foods diet. Not only is eating this way tastier, but it will also give you something even sweeter than all those processed items — a longer, happier life!
You may also want to know:

No sugar allowed 

Lower your diabetes risk by taking a short walk after meals

Tools and tastes for the healthy cook 

 

 

Obese kids who cut back on sugar intake may see health improvements after just 10 days

“This report from the AMA newsletter is important. These children were massively obese, with BMI > 50.” Bill Chesnut, MD

 Obese kids who cut back on sugar intake may see health improvements after just 10 days

The Wall Street Journal (10/27, A6, McKay, Esterl, Subscription Publication) reports that a study published online Oct. 26 in the journal Obesity adds to the evidence associating the consumption of sugar with metabolic syndrome in youngsters.

The Washington Post (10/27, Cha) reports in “To Your Health” that 44 youngsters ranging in age from nine to 18 took part in the study during which all participants followed a low-sugar diet.

The New York Times (10/27, O’Connor) “Well” blog reported that the study found that “obese children who cut back on their sugar intake see improvements in their blood pressure, cholesterol readings and other markers of health after just 10 days.” The study’s findings indicate that calories “from sugar are especially likely to contribute to type 2 diabetes and other metabolic diseases, which are on the rise in children, said the study’s lead author.”

AMA 10.28.15

We eat too much sugar in our pursuit of low fat foods.

“We eat too much sugar in our pursuit of low-fat foods. The fats removed are replaced with sugar for taste. I recommend reading Dr. JJ Virgin, The Sugar Impact Diet. She has good news about wonderful tasting food that avoids the sugar overload.  Surprising tasty advice.” Bill Chesnut, MD.

http://www.amazon.com/JJ-Virgins-Sugar-Impact-Diet/dp/1455577847/ref=sr_1_1/178-3733271-5632900?s=books&ie=UTF8&qid=1454642768&sr=1-1&keywords=jj+virgin+sugar+impact+diet

 

Cleveland Clinic Wellness, October 28, 2015
Not so sweet: Even foods you consider “healthy” contain shocking amounts of hidden sugar.
Americans just love sugar. In fact, we love it so much that we eat three and a half times the American Heart Association’s recommended maximum. To be fair, we probably don’t even know how much we’re eating. Added sugar is found in approximately 80 percent of all supermarket foods. But a new documentary, That Sugar Film, will have you reading food labels like a detective. The movie shows an Australian man (Damon Gameau) consuming 40 teaspoons of sugar per day (what the average Australian consumes) for two months. He avoids the usual evils — soda, ice cream, candy, and other obvious sources — and instead eats foods often thought of as “healthy,” such as low-fat yogurt, fruit juice, health bars, and cereal — all of which are actually loaded with added sugar. Can you guess what happens? (If you’ve been reading our tips, you’ll know the punch line.) Well, it ain’t pretty: He gains a lot of weight very quickly, even though his calorie intake stays the same. He also starts to develop fatty liver disease (in just three weeks!), and by the end of this two-month experiment, he incurs early type 2 diabetes and increases his risk of heart disease. (Spoiler alert!) The good news is that once Damon stops eating the processed foods, his symptoms disappear. That’s why it’s never too late to start eating a more nutritious, whole foods diet. Not only is eating this way tastier, but it will also give you something even sweeter than all those processed items — a longer, happier life!
You may also want to know:

No sugar allowed 

Lower your diabetes risk by taking a short walk after meals

Tools and tastes for the healthy cook 

 

 

 

Say hello to one of fall’s most versatile vegetables: cauliflower.

“Good food information from the Cleveland Clinic.” Bill Chesnut, MD

October 26, 2015
Say hello to one of fall’s most versatile vegetables: cauliflower.
Sure, you’ve had to say good-bye to tomatoes and zucchini at your local farmers’ market, but don’t feel too badly about it. Fall has a bounty all its own: crucifer season! That means it’s time to fill your basket with broccoli, cabbage, collard greens, kale, and the wonderful…cauliflower. In fact, cauliflower is one of the hardest-working veggies out there. It’s a tantalizing side when roasted with onions and herbs; it can stand in for steak when sliced; and it makes the most delectable soup when pureed (no cream necessary!). Don’t wait another day to create something wonderful with cauliflower. Start with some of our favorite recipes:

Then enjoy this tasty fall treasure at least once or twice a week to get a host of health benefits — from cancer prevention to digestive support!

You may also want to know:

Healthy food, season by season 

The food-mood connection

Tools and tastes for the healthy cook 

 

Recipe for Healthy Memory

Memory improvement. “Recipe for Healthy Memory: Make Every Bite Count”

By Maureen Connolly 
Published 9/7/2009   Cleveland Clinic Wellness newsletter.

One of the best ways to boost brain performance and recall? “Eat,” says David Grotto, RD, LDN, author of 101 Simple Foods That Could Save Your Life and 101 Optimal Life Foods. Sounds simple enough. But despite this advice from nutritionists that we must fuel our bodies and brains with a steady supply of food, many of us still skip breakfast, go too long between meals and eat too much at one sitting. All of these habits set us up for brain drain. Without proper fuel (aka glucose, the main sugar the body makes from the foods we eat and that fuels all the cells in our body), our brains have to work that much harder to complete something as simple as counting change. “The brain fuels itself on glucose, which we need to replenish from food every three to four hours,” Grotto says. “Research on breakfast eaters shows that those who eat it perform better on cognitive function and recall.” Essentially, a morning meal helps your brain function better when it comes to thinking, learning, reasoning and remembering.

Conversely, eating a large amount of calories, carbs and fat at one sitting can make you feel sluggish afterward (thanks to temporarily elevated blood sugar levels, followed by a drop-off — which people can experience as low energy, sluggishness or brain fog). If eating three large meals leaves you with brain drain, consider eating four to six mini-meals over the course of the day.

Eat This
What you eat is as important as how often you eat. Here are some brain-friendly foods you won’t want to miss out on:

Eggs. The protein-packed egg is rich in vitamins E and D and is considered the optimal brain food by many nutritionists, thanks to its connection with improving memory function. Plus, the yolk is rich in the B vitamin choline, which converts to acetylcholine in the brain, a neurotransmitter that is also critical for memory function. Worried about cholesterol found in egg yolks? Some docs and nutritionists consider whole eggs such an optimal food that they suggest cutting out cholesterol in other areas of your diet (such as butter and cheese) rather than lose out on all of the benefits of whole eggs. You can also keep cholesterol to a minimum by eating one whole egg and adding egg whites to round out an omelet or scrambled eggs.

Oats. “Whole-grain oats are my go-to grain because they’re rich in B vitamins, which reduce oxidative stress to the body’s tissues,” Grotto says. When we’re stressed, our body pumps out the hormone cortisol, which causes an inflammatory response that impairs memory. Getting your whole grains is like putting a bucket of water on the hormonal fire. Slow-cooking, steel-cut oatmeal is a great choice since the grain is still intact and it tastes super yummy. Top oatmeal with walnuts for brain-boosting omega-3 fatty acids and milk or soymilk fortified with docosahexaenoic acid (or DHA) and you’ve got a home-run breakfast for your brain. Other smart choices: whole-grain breads, quinoa and whole-grain cereals such as Total.

Omega-3-rich fish. Salmon is considered one of the best sources of two types of brain-boosting omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fats are critical to brain, heart and eye function. But since we don’t manufacture DHA and EPA ourselves, we need to get them from our diet. The general recommendation is to aim for two to three three-ounce servings of omega-3-rich fish per week. Sardines, cod, haddock, tuna and halibut also contain omega-3 fatty acids. However, many fish farmers are feeding corn and soybeans to their stock, which actually lowers their overall omega-3 levels. Michael F. Roizen, MD, chief wellness officer of the Cleveland Clinic and co-author of the best-selling YOU seriesrecommends sticking to wild salmon and lake trout as your main source of DHA/EPA-rich fish. He also sees benefits to aiming for 13 ounces per week.

Not a fish fan? Or can’t quite meet the recommended fish servings? Incorporate flaxseed, canola oil, walnuts and soybean oil into your diet. These foods are rich in the omega-3 alpha linolenic acid (ALA). You don’t get quite the same brain benefit as you do from DHA/EPA-rich sources, but it’s better than not getting any.

While food sources allow for the best absorption of omega-3s, you can also get them in a fish oil supplement. The National Institutes of Health (NIH) says that while some initial studies look promising, it won’t have an official recommendation on omega-3 supplementation with regards to cognitive health until more research can be done. However, because omega-3s contribute to overall health and “appear to be safe for most adults at low to moderate amounts,” says the NIH, those who aren’t getting adequate amounts of omega-3s from their diets should consider supplements. Some health organizations say healthy adults can reap overall benefit from 220 mg of DHA per day or one gram total combined of DHA and EPA. Dr. Roizen would up this amount but says to consider first what you’re getting from your diet. His general guide: If you’re eating no fish, take one 600 mg supplement of DHA per day or two grams of omega-3 fish oil capsules. If you eat half the recommended amount of omega-3-rich fish on a regular basis, then you can cut that dosage in half. Vegans can get DHA from algae-based supplements  that average about 200 mg per day(though DHA and EPA are more effective in combination).

It’s important to know that fish oil supplements may cause stomach upset and bloating. In super-high doses (more than three grams per day), fish oils can cause bleeding. Omega-3s can also interact with certain medications, such as blood thinners and high blood pressure drugs, so be sure to check with your doctor and/or pharmacist before taking supplements.

Chocolate. Chocolate contains cocoa that helps improve blood flow to the brain by boosting nitric oxide levels that in turn allow blood vessels to function more efficiently. Chocolate is also packed with flavonols, which reduce blood clots and fatty buildup in the arteries, and antioxidants, which lessens inflammation in the body. In one study at Northumbria University in Newcastle, England, participants who were given chocolate drinks with 500 mg of flavonols could complete math calculations more quickly and accurately than those who had nothing. Unsweetened cocoa powder (preferably organic, non-alkali) offers the most antioxidants and flavonols. Dark chocolate is the runner-up, followed by milk chocolate. Keep in mind that chocolate contains saturated fat and sugar — so don’t overdo it. Two ounces per day or two teaspoons of cocoa powder will allow you some benefits without overloading on calories, fat and sugar. And until manufacturers develop a uniform system for measuring flavonol levels, rely on percentage of cocoa content — the higher the better.

Spinach. This dark-green leaf is packed with antioxidants, flavonols and folic acid, which is a win-win food when it comes to brain health. Same goes for kale and collard greens. Aim for three servings a day (the amount you’d get in a good-size salad) and your brain will thank you.

Any fruit ending in erryBlueberry, cranberry, raspberry, blackberry and pomegranate-erry (okay, we snuck that last erry in there). These fruits slow the aging of the brain, thanks to their high antioxidant level. Sprinkle a handful on your cereal or oatmeal each morning, add them to yogurt or mix them in a smoothie. Just find a way to eat some berries each day.

Drink This
Coffee.
 In animal studies, caffeine (the equivalent of two cups of really strong coffee) helped improve memory in mice and even improved it in mice that were bred to have the equivalent of Alzheimer’s disease. The caffeine cut in half the levels of beta-amyloid, a protein that clumps in the brain and causes memory loss.

Green tea. To produce the effects of coffee, you’d need to drink 14 cups of tea. But even in smaller amounts, black and green tea contains brain-boosting antioxidants and theanine, an amino acid that can calm you. But be sure to let that tea bag steep. A 2007 study published in the Journal of Agricultural and Food Chemistry shows that tea brewed for seven minutes had 60 percent more flavonoids than tea brewed for only three minutes. Tea devotees are also raving about Matcha, a stone-ground powdered form of green tea that packs a serious nutritional punch, thanks to antioxidants and vitamins C and A.

Red wine. Red grapes contain resveratrol, a substance that counteracts the free radical cell damage that’s associated with aging and normal wear and tear on our bodies and brains that comes from stress, pollutants, etc. Red wine is also packed with polyphenols, which may stop brain-cell-destroying plaques from building up. Why does red wine get all the glory? Red grapes are just naturally higher in resveratrol and polyphenols than green ones are. “Part of this is also due to the red wine making process, which allows for the skin of the red grape to stay in longer contact with the fruit, and further up levels,” Grotto says. White wine has some resveratrol, but not as much as red. Docs recommend one glass of wine per day for women, one to two glasses for men. Not a wine drinker? Pour yourself a glass of Concord grape juice instead.

Just Say No . . .
To high amounts of fructose, a sugar found in concentrated juices, table sugar and processed foods made with high-fructose corn syrup. A new study out of Georgia State University says that when rats were fed a diet high in fructose they had a hard time remembering previously learned tasks. Fructose can up your triglyceride levels, and consequently impair memory.

Lentil Arugula Salad.

“Good food is a modern blessing of tastes that did not exist a few decades ago.” Bill Chesnut, MD

LENTIL ARUGULA SALAD.     by Cleveland Clinic Wellness Editors

At the heart of this salad is a near-perfect food — lentils. Not only are they quick and easy to prepare, these little legumes are packed with dietary fiber, which helps stabilize blood sugar levels. But that’s not all: They’re a terrific source of key minerals and protein (think: more energy!). Lentils don’t work alone here. They’ve got a cornucopia of colorful veggies and a tangy vinaigrette to keep them company, which means a gorgeous, delicious plate filled with satisfying crunch.
Developed by Sara Quessenberry for Cleveland Clinic Wellness

Yield: 4 Servings

Ingredients:
¾ cup dried French lentils, rinsed
1 tablespoon whole grain mustard
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons extra-virgin olive oil
¼ teaspoon freshly ground black pepper
2 tablespoons chopped flat leaf parsley leaves
8 cups wild arugula
1 small fennel bulb, thinly sliced
2 carrots, thinly sliced
8 radishes, thinly sliced
2 scallions, thinly sliced
4 hardboiled eggs, halved

Instructions:
In a medium saucepan over medium-high heat, bring 2 cups of water to a boil. Add the lentils and cook until tender, 20 to 25 minutes. Drain into a strainer and pass them under cold running water to cool. Shake out excess water and set aside.
In a small bowl, whisk together the mustard, vinegar, lemon juice, oil, pepper, and parsley.
Divide the arugula among four bowls. Top with the lentils, fennel, carrots, radishes, scallions, and eggs. Drizzle with the vinaigrette.

Nutrition Info Per Serving: (1/4 of the salad) 240 calories, 13 g total fat, 2.5 g saturated fat, 12 g protein, 19 g carbohydrate, 7 g dietary fiber, 5 g sugar, 210 mg cholesterol, 140 mg sodium

GO! Foods for You is not just another diet! It’s about learning how to cook and eat for a longer and healthier life. Our guided, online program provides an eating assessment, weekly lessons and demos, customizable activities and daily encouragement. Learn more about GO! Foods for You.

*Note: The photo displayed is representational only and does not show this exact recipe.

 

Coffee, Tea and Heart Health

Coffee, Tea and Heart Health 

by Marc Gillinov, M.D. and Steven Nissen, M.D.

Cleveland Clinic Wellness

Coffee has a bad reputation when it comes to heart health, while tea is generally accorded special healing properties. We have good news for both coffee and tea drinkers: Neither is bad for the heart.

Among people who are nothabitual coffee drinkers, the caffeine from two cups of coffee increases blood pressure by 2 to 3 mm Hg. This effect is short-lived and is usually absent among those who drink coffee regularly.

Coffee can cause a temporary increase in heart rate, but it is an uncommon cause of abnormal heart rhythms.

Boiled or unfiltered coffee contains oils that may increase total and LDL cholesterol levels, but these chemicals are removed by the filtering process, so most coffee has no effect on cholesterol.

Finally, some studies suggest that coffee contributes to arterial stiffness. However, other research suggests that two cups of coffee per day actually causes arteries to relax.

Coffee does not cause high blood pressure. If you have high blood pressure and you like coffee, you can continue to drink it.

Large studies demonstrate no increased risk of coronary heart disease among coffee drinkers, whether they prefer regular coffee or decaf.

While we have no prospective, randomized comparative studies examining cardiac outcomes over ten to twenty years among people assigned to drink coffee or another beverage, there is enough evidence for us to conclude that coffee does not cause heart disease and that it can be part of a heart-healthy diet.

What about tea? It is difficult to compare coffee and tea because tea drinkers tend to have healthier diets and lifestyles when compared to coffee drinkers. So we can’t really tell you which one is better. But like coffee, both black tea and green tea have been associated with reduced risk of developing coronary heart disease in observational studies. However, the potential cardiac benefits of tea require drinking five to six cups per day.

What should you drink? The data suggest that neither coffee nor tea is bad for the heart and the possibility that both may confer cardiac benefits. Choose your drink based upon your taste preference. And if you must add a sweetener or cream, use low-calorie and low-fat varieties.

 

 

Fantastic fast food!

January 11, 2016
Fantastic fast food! Make grab-and-go work for you and your health.
Fast food has spent decades earning its bad name. But fast in terms of grab-and-go can be nutritious if you do it right. Even if you love spending time in the kitchen and working magic with your favorite nutritious foods, it can be hard to make time every day. Use these ideas and have nourishing snacks and meals at your fingertips in no time at all:

Keep fruit and veggies at the ready. Wash and chop berries, kiwis, carrots, cucumbers, peppers, and celery — and store them in easy-to-grab batches. Also keep some zero-prep produce: peel-and-eat bananas, oranges, tangerines and clementines, as well as apples and pop-in-your-mouth cherry tomatoes.

Go nuts. Mix your favorite nuts with unsweetened dried fruit and dark chocolate bits, and store in an airtight jar for a filling and nutritious snack. You can also measure out quarter-cup portions of trail mix in advance for the perfect snack. This is a project that children love to do with you!

Turn the freezer and pantry into your friend. A can of chickpeas or pinto beans, frozen edamame or broccoli, and whole grains such as quinoa and brown rice (easy to cook and freeze) offer fiber and nutrients galore — in the same amount of time it takes to heat a can of SpaghettiOs.

Seek out real-food power packs. Individual packs of guacamole and hummus are nutritious choices for when you have an early morning meeting to get to and only a minute to fill your lunch box.

Invest in the right “stuff.” Reuseable containers of various sizes — for salads, sandwiches, dressings, dips, and snacks — can keep nutritious food fresh, organized and tasty.

 

L-Theanine Tea to Reduce Stress.

“Yes, tea can release stress.  I enjoy the Celestial teas made in Denver.  They have an excellent herb tea for relaxation.” Bill Chesnut, MD

L-Theanine: A Tea-riffic Way to Reduce Stress,   Cleveland Clinic Wellness newsletter 1.29.16

L-theanine, a water-soluble amino acid, is found mainly in green and black tea. It has demonstrated benefit for patients diagnosed with anxiety by increasing levels of dopamine and GABA in the brain.

ADVISORY: L-theanine should be used only under a doctor’s supervision if you are taking drugs for chemotherapy. Do not take L-theanine with cholesterol lowering medications.

CONCLUSION: We conclude that L-theanine is a safe and effective way to help treat anxiety and improve concentration. We prefer drinking the tea leaves naturally to taking the supplement.