TIDBITS FROM THE COOKING CARDIOLOGIST

Following are some tidbits I got from the cooking cardiologist, Dr. Richard Collins, over the years.

• When steaming vegetables, use distilled water. "You will be surprised how avoiding chlorine improves the taste of vegetables.
• Use earthen bakeware with lids and just a trace of oil for roasting vegetables.
• Sauté onions and/or mushrooms in small amounts of frozen apple juice to caramelize.
• "Take fat-free cheese and put it in a saucer. Pour fat-free skim milk over the cheese. Let it sit for 30 seconds so it will hydrate. Then you put the cheese on any dish you want, and it will melt all over the place when you to cook it."

earthenware 

FACTS ABOUT TESTOSTERONE

 If you assume testosterone is a "male" hormone, you need to read this post. Are you aware both men and women produce testosterone? Yes, men produce testosterone in their testicles but both men and women produce testosterone in their adrenal glands. Women also produce a small amount of testosterone in their ovaries. Testosterone production begins early in fetal development and continues throughout life. Men produce much higher levels than do women, no doubt accounting for their muscular difference. The fact is it is impossible to build muscle and bone without testosterone. Following is more of the functions of testosterone.

• Decreases blood clotting
• Decreases visceral fat
• Decreases total cholesterol
• Improves bone density
• Improves glucose control
• Improves libido
• Maintains mental physical energy
• Improves cardiovascular health
• Prevents neurodegenerative disorders

Note: This information is from David Brownstein, M.D., a board-certified family physician.

WHAT WE EAT AFFECTS BODY CHEMISTRY

‎"Everything you eat and drink changes the chemistry of your blood. Our cell membranes are lined with fats that are comprised primarily of those we've eaten in the last 90 days." Keith I Block, MD, an oncologist in the Chicago, Illinois area. Did you note he says, "in the last 90 days"? You cannot change your body overnight. You do it steadily over time! Don't be discouraged if things don't change for you quickly in weight and in health. Just keep eating right and you will soon see and feel the results.

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WHERE'S YOUR FOCUS?

 I love this quote from Dr. Livingood.

DR BLOCK ON INFLAMMATION AND CANCER

"It is well known that decreasing inflammation can help reduce cancer growth, boost treatment efficacy, and diminish side effects.  We know that refined flours and sugars, most fast food and soda pop, increase the enzymes that promote inflammatory cascades.  This is why I encourage patients to avoid these pro-inflammatory foods and increase ingredients that have anti-inflammatory properties."  Keith I Block, MD

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CANCER AND DIET

"Cancer is a consequence of the complex interplay of genes and environment on the immune system, and diet, as part of the environment, plays a role that can influence cancer's development and treatment."  Gerry Mullin, MD, Contributing Editor to Nutrition in Clinical Practice.

YOUR HEALTH

 Think about it...

"HEALTH IS YOUR BIGGEST ASSET" a quote from Dr. Blake Livingood.

Without your health what do you have? Take care of yourself!

 

VISION SIGNS TO BE AWARE OF AFTER AGE 50

According to Robert C. Layman, OD, the following are signs those over the age of fifty should be aware of and see their doctor if they notice these problems. It is important to take good care of one's eyes as well as our general health.

• Frequent changes in vision. They could indicate diabetes (this was true for me) or high blood pressure.
• Floaters with flashes. Having some floaters is normal but having many, along with flashes, is not.
• Loss of peripheral, or side, vision. This is a potential sign of glaucoma.
• Wavy or distorted vision. A common symptom of age-related macular degeneration. 

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SALAD DRESSINGS

Dr. A. Marc Gillinov, noted surgeon at the famed Cleveland Clinic, suggests getting rid of creamy salad dressings and making your own dressing with some type of blend of extra-virgin olive oil and balsamic vinegar with some spices to taste. Dr. Gillinov states, "Olive oil is a healthy fat that's good for your heart." Don't ruin a healthy salad by loading it down with a dressing that is not good for you!

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EATING YOGURT MAY BE GOOD FOR YOUR HEART

Eating yogurt may be good for the heart as well as the gut. A couple of studies done a few years ago by Dr. James W. Anderson, showed that people who ate approximately 7-ounces of yogurt a day, reduced their levels of total cholesterol by almost 3%. That may not sound like much, but according to Dr. Anderson even that small amount of reduction is important because for every 1% drop in total cholesterol, heart-disease risk goes down 2 to 3-percent. Remember, not all yogurt is the same. I recommend you buy yogurt that contains 'active cultures'. And remember buying plain yogurt and adding your own fresh fruit, etc is better for you than some of the yogurts that have a lot of sugar added.

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DO YOU NEED TO CHANGE YOUR OIL?

Dr. A. Marc Gillinov, cardiac surgeon and surgical director at the Cleveland Clinic says many of us need to change our oil! He is talking about cooking oils. Dr. Gillinov suggests swapping other types of cooking oil for extra-virgin olive oil or canola oil. He went on to say, "They are low in saturated fats and a source of heart-healthy omega-3 fatty acids."

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DR. STEVEN NISSEN, FORMER CHAIR OF THE CARDIOLOGY DEPT. CLEVELAND CLINIC, ON DIET AND HEART HEALTH

According to Dr. Steven Nissen, former chair of the cardiology department of the Cleveland Clinic, today's 75-year-old can live to be 90 or 95. But there are some things to do and not do to stay healthy, especially heart healthy. Here is his #1 thing to stay away from: Fad Diets! He says there are many diet books out there and all are mostly contradictory. "One will say eat no fat. The next one will say eat no carbs. They're all wrong. None of these diets is healthy or appropriate for cardiac health." That is a quote from Dr. Nissen. His #2 thing to stay away from is dietary supplements. He stated, "There's no way to know what's in them (they are largely unregulated).

He says heart health is determined by the quantity and types of foods one eats. He cited a recent study in the New England Journal of Medicine that looked at a low-fat diet versus a Mediterranean-style diet. Those who consumed a diet rich in olive oil and nuts (both have fat content, but they are good fats) had a much lower risk for heart disease. That would be a Mediterranean-style diet.

Note: Dr. Nissen is semi-retired now, but he still does some attending at the Cleveland Clinic.

SOME BENEFITS OF EATING SOY

 Following are some facts about the benefits of soy in your diet:

• Aaron Tabor, M.D., nutrition researcher and author of The Revival Slim and Beautiful Diet states that soy is rich in isoflavones, plant compounds that increase the production of skin-firming collagen. Studies have shown around 63% of women see improvement in skin tone and texture when they add soy to their diets.
• According to researchers at John Hopkins University, a daily dose of soy can cut ones breast cancer risk by 15%. Warning, this is only effective when your soy comes from food and not supplements! Soy contains mild estrogen-like compounds that block the effects of a woman's stronger, more damaging estrogens.
• Need to kick start weight loss? Adding soy to your diet can restart weight loss in as little as three days according to researchers at the University of Illinois. Soy is packed with proteins that stimulate body cells to burn fat.

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WEIGHT AND TYPE 2 DIABETES

Not all people who have type 2 diabetes are fat, as many people suppose. Personally, I am 5'6", weight 142 lbs and I am a type 2 diabetic. I could stand to be slimmer, but I am not fat. People are often surprised to discover I am a diabetic. Here is a statistic for you - 20% of people with type 2 diabetes are not overweight! So don't think just because you aren't 'fat' you are protected from diabetes. Ruth Loos, Ph.D., leading researcher for the British Medical Research Council Epidemiology Unit, says, "Regardless of your size, aim for 30 minutes of moderate exercise most days of the week and eat a diet rich in whole foods. If type 2 diabetes runs in your family, ask your doctor about glucose testing."

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STROLL AFTER MEALS

A study out of George Washington University shows that taking a 15-minute stroll 30 minutes after eating lowers post-meal blood sugar levels for at least 3 hours. Exercise scientist and lead author Loretta DiPietro says, "The muscle contractions resulting from the exercise are what help clear the blood sugar." It is suggested to aim for these short strolls after every meal if possible.

SATISFY FOOD CRAVINGS WITH GUM

Pamela Peeke, M.D. is the author of The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction.  She makes the suggestion to overcome food cravings by chewing gum.  "You'll be putting a food-like substance in your mouth, giving your jaws something to do and stimulating the production of serotonin."  She also suggests you choose gum with xylitol.  Xylitol is a natural sugar substitute which helps protect your teeth from cavities. The photo below is an example only. It is not a brand endorsement.

MORE REASONS TO GO FOR NUTS

Nuts not only make tasty snacks and add flavor and crunch to other dishes, especially salads, but they are very healthy. Now don't go overboard but you really should eat about a handful of nuts a day. In addition to all the posts on this blog regarding nuts and their health benefits, recent research at Harvard University showed that eating 2.4 ounces of nuts a day can lower bad cholesterol by 7.4%. 2.4 ounces is approximately a handful of nuts. Not only do they lower bad cholesterol, they help to ward off both heart disease and cancer. Ying Bao, an epidemiologist who led the study, is quoted as saying, "People who ate a serving of nuts five or more times a week saw an 11 percent reduction in deaths due to cancer.

Now don't take this information and go buy a bag of salted or candy-coated nuts. This information refers to plain nuts.

NUTRITION AND CANCER BY JIM GORDON, MD

Note: This post is from 2012.

Dr. Gordon is the founder and director of the Center for Mind-Body Medicine in Washington, DC and sponsors several annual symposia that address the issue of Food and Medicine programs.  His training sessions include hundreds of doctors from around the country.  Dr. Gordon is a pioneer in the use of nutrition to impact cancer.  When asked if what he teaches makes a difference, he replied, "People with cancer are told by their oncologists, 'This is the treatment: surgery, chemotherapy, radiation, maybe even immune therapy.  Everything else is regarded as, at worst, unnecessary, peripheral, or, at best, complementary....'.  I think that is a major misconception.  The data in standard textbooks on nutrition and cancer is that cancer is related in some way to nutrition.  It stands to reason that if nutrition is a significant factor in the development of cancer, you would want there to be a focus on nutrition as part of the treatment and the prevention of recurrence in cancer."

If you or someone you love receives a diagnosis of cancer, I believe it is important to discuss nutrition and your diet with your medical team.  If they are dismissive, do research on your own or seek out other doctors or nutritionists to help you.

There are many posts on this blog regarding foods and cancer.

I am not saying nutrition will cure cancer, only that it could be helpful to those diagnosed.

 A healthy diet always includes lots of fruits and vegetables.

DR. TRAVIS STORK ON PREVENTING COLDS AND FLU

Dr. Travis Stork is not only a popular TV personality from the show The Doctors, he is also an ER physician.  He says one of the best ways to prevent colds and flu is to avoid touching your nose, eyes, or mouth before washing your hands.  This is a quote from Dr. Travis.

"If I shake hands with people, I don't rub my eyes until I've washed my hands.  I think it's one of the reasons I rarely get sick.  I haven't had the flu since I was a kid."

An important reminder to us all as we head into cold and flu season! Personally, I would add this is very important to help prevent the spread of covid.

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DR ANDREW WEIL ON ANXIETY

Dr Weil, famous for his health and nutrition advice, said the following about fighting anxiety: "Sip green tea."  The reason:  The amino acid L-theanine, which gives green tea its unique flavor, also has calming effects.  Studies show it increases alpha brain waves, which are linked to increased relaxation.  He suggests drinking green tea throughout the day and says not to worry about "the jitters."  Green tea is naturally lower in caffeine than regular or black tea and L-theanine seems to neutralize the caffeine effect.  Decaf green tea is fine, too.

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