Ginger up your diet

Ginger may be the single most important ingredient you can add to your diet for maximum health effectiveness. It has proven to be so valuable because it not only has antioxidant and cancer fighting properties, but a new study has also found that the ginger component gingerol exerts anti-inflammatory effects by mediating NF-KB, a protein complex that regulates your immune system’s response to infection.

Not only all that, but it may also prove to be useful for treating and preventing ovarian cancer, according to a new study just reported in the BMC Complementary and Alternative Medicine Journal. Chinese researchers tested the effect of ginger on cultivated ovarian tumour cell growth. Ovarian cancer is the most lethal gynaecological malignancy and is the fifth leading cause of cancer death among women. They found that ginger inhibited growth and modulated the secretion of angiogenic factors, which is a fundamental step in the transition of tumours from a dormant to a malignant state.

This is good news and ginger is only one of a number of foods that when found in good quantities in the diet are thought to thought to contribute to the decreased incidence of colon, gastrointestinal, prostate, breast and other cancers. The other cancer-fighting foods are garlic, soy, cumin, chillies and green tea so sounds like switching to cooking up some Asian food might be a healthy option.

McDonalds sponsor school reports

Given the huge fuss about improving the diet of school children and weaning them off fast and junk food diets, there is disturbing news from the USA where McDonald’s have just paid $1,700 to produce the school reports for Seminole County, in Florida. What do they get out of it? The report cards feature a cover jacket with a coupon featuring their trademark Ronald McDonald. Apparently for ‘good grades and attendance’ (undefined), the coupon can be redeemed for a free Happy Meal.

Sounds a bit like bribery to me and certainly would appear to violate the Children’s Food and Beverage Advertising Initiative, which McDonald’s joined last year which unequivocally states that members are not allowed to advertise at schools and cannot place materials in editorial or entertainment content. It appears that McDonald’s have found a loophole because as the report cards are sent straight to the home they may not be easily classifiable as editorial or entertainment and the school board officials concerned call the report cards a ‘business partnership’ which assist with lack of funding in their school system.

Many parents are unhappy because parents who don’t want their children eating from McDonalds are put under pressure if they won’t take the coupon and the free Happy Meal. The frequent childhood complaint of ‘all my friends are going there’ is being heard and it is hard on parents to feel they are singling their child out of what is seen as a ‘reward’ for doing well at school.

There is certainly no doubt that the type of diet a child has definitely makes a difference to their school performance. A well balanced diet with plenty of fruit, vegetables and whole grains give a child the best chance of developing healthy both physically and mentally.

McDonald’s is no stranger to criticism about the nutritional value of its products and has hit back with high-level advertising and information campaigns scarce on nutritional qualities. McDonald’s defended its Happy Meals, citing that a child could choose a low calorie Happy Meal of Chicken McNuggets, apple dippers, and low fat milk. The combination may be low calorie, but it contains MSG, food colouring, and sodium benzoate.

They have added “healthy” choices to their menus, but who knows a child who goes for the healthy option? The ever popular burger may have traceable-source beef but the bun itself is not a healthy option as McDonald’s still bleaches all of its grains used to create the buns and effectively kills any goodness in the flour. Bleaching most bread creates a poison called alloxon, which has produced diabetes in lab animals so you may want to follow the example of Jack Nicholson in 5 Easy Pieces and tell them to ‘hold the bun.’

Of course an occasional burger will not cause a huge problem, but if you are concerned about what’s in McDonald’s food then you can check the ingredients by typing the words McDonalds ingredients into Google or any search engine and several links will come up to show you exactly what you might be eating.

More on the coffee debate

My piece on coffee has sparked some debate, and this week I saw an interesting post this week from Ray Collins who writes The Good Life Letter and happily for those of us who cannot start the day without a cup of coffee it’s not all doom and gloom. I did tell you about the risks pregnant women run of miscarriage through coffee drinking, but if you are not pregnant then read on.

It’s the caffeine content which is at the root of the argument and like most things it has its good and bad sides. On the pro side there is evidence that it may lower your risk of diabetes, Parkinson’s disease, and headaches. Caffeine also has a stimulating effect on the brain and studies have shown that it can also improve your attention span, boost your brainpower and also help balance your moods.

I mentioned in the last newsletter that the optimal dose of coffee a day is no more than 200 milligrams, or two average size cups of coffee, in a day. For me, I have a small cafetiere of organic ground coffee to start my day then I switch to white or herbal tea and that seems to work for me.

Oh, and if you are up for a major purchase, then don’t take the offer of free coffee that the salesman may make. Apparently, according to Pearl Martin of the University of Queensland in Brisbane, she claims that doses of caffeine can make you more easily convinced by arguments that go against your beliefs. This comes from a paper she authored in 2005 which suggested that the brain stimulators in caffeine improves your ability to understand the reasoning behind strong arguments.

In practice, that could make you more likely to end up agreeing with something that goes against your typical views. So if you are against gas-guzzling cars and you have a couple of free java’s then beware, because it might help the salesman change your mind!

Caffeine risk in pregnancy

Caffeine is a stimulant and too much of it can jangle your nerves and keep you awake, however for pregnant women it can have a far more serious impact. Caffeine, whether from coffee, chocolate or sot drinks like colas, has been linked to a higher risk of miscarriage reported this week by the American Journal of Obstetrics & Gynaecology.

Even a small amount of caffeine can increase the risk, but if the daily intake is the equivalent of at least two cups of coffee or five cans of a soft drink with caffeine, then women in the study were twice as likely to miscarry as women who never, or rarely, had any caffeine in their diet. Women who suffer a lot of nausea in pregnancy, and had a high caffeine intake, had an even higher risk of miscarriage.

The study was based on 1,063 pregnant women living in the San Francisco area and confirmed previous studies about the increased risk of caffeine intake and miscarriage. These studies found that caffeine crosses the placenta but is poorly metabolised by the foetus and may influence cell development and decrease placental blood flow.

To put it into perspective, the risk factor is substantially elevated if you have over 200mg a day from all sources and a large mug of 150 mill of coffee contains 100 mg of caffeine.

However, as I have previously mentioned in this article about caffeine, caffeine-free doesn’t quite mean what it says. It depends on a number of factors such as what process of decaffeinating is used and what different manufacturers product requirements and standards are.

Remember that there is approximately 2mg caffeine in decaf coffee and hot chocolate and if tea drinkers are not immune either as there is approximately 39 mg of caffeine in the average mug of tea.

Protein diets, hormones and weight loss

Despite much of the adverse publicity the Atkins’ Diet has received over the last year, for many people the proof is in the pudding – or in this case lack of it. One thing about Atkins that people consistently say is that they definitely lose weight and now there may be some scientific proof of why that is the case.

Atkins is based on a high-protein and low-carbohydrate diet and now a study at the University of Washington, reported in the Journal of Clinical Endocrinology & Metabolism, explains why protein is so effective for weight loss.

It seems that proteins are better at suppressing the appetite-stimulating hormone ghrelin than carbohydrates and lipids, and this means you feel more satisfied with less food. Ghrelin is thought to influence hunger around mealtime, the researchers said, because levels increase before meals and are suppressed once you start eating. The study also showed that although carbohydrate intake also initially suppressed ghrelin levels, it did not last and ghrelin levels quickly returned to above their baseline values.

This bears out what many Atkins fans claim, that they get hungrier quicker if they switch to more carbohydrate than protein in their diets. However, whatever diet you follow please ensure it contains all the essential nutrients and if in doubt check with your doctor or a qualified nutritionist.

Giving leg cramps the boot

Ever wake in the night with your calf muscles knotted and your toes curled in the agony of cramp? Did you know that they are often a symptom of magnesium deficiency? If you are a sufferer then it can be a reasonably simple matter to rectify with a couple of dietary changes.

If you are low in magnesium, and it is depleted by both stress and alcohol, then these will help:

** Cocoa and chocolate
** Whole grains, whole grain rice, whole grain bread
** Nuts
** Shellfish
** Dried legumes such as peas, beans and lentils

If you have been on a diet since the New Year, then you may also be lacking in sugar if you are using products with sweeteners. As well as the warning in this article ‘sugar in food’ about the health hazards of replacing sugar with aspartame, you may also be contributing to your cramps so make sure you have enough of the natural sugars in your diet from fruit and vegetables.

The sweet truth about your food

As a health-conscious consumer you naturally eat the best, unadulterated diet that you can – with the occasional treats! However, unless you are a compulsive label-checker, and I am afraid that I am, then you may not be aware of the additives that get into your food and can carry serious health risks.

There are several chemicals, known as excitotoxins, which are added by some food companies to their products in order to stimulate hunger and disrupt normal appetite control. These taste-enhancing chemicals – of which the main ones are MSG and aspartame – are linked to cancer, obesity, neurodegenerative diseases, metabolic disorders, obesity, infertility, migraines and cancer.

What you need to look out for are the following on the labels of any packaged food that you buy:
** monosodium glutamate (MSG)
** aspartame

If you see these on the label, then be aware they are forms of MSG and appear as:

** yeast extract
** hydrolysed vegetable protein
** autolyzed proteins
** autolyzed yeast
** sodium caseinate
** hydrolyzed yeast

Check your food labels now
Of course the occasional food with these chemicals in is not going to cause a problem, but if you habitually consume the following items on a frequent basis, then please read the label and see what they contain:

· Diet soda
· “Sugar-free” anything
· Canned soups
· Frozen pizza
· Vegetarian foods
· Potato crisps
· Diabetic foods
· Salad dressing
· Frozen foods
· Baby foods
· Dips and sauces
· Gravy mixes and dip mixes
· Stock cubes and sauce packets

Many of these chemicals are linked to migraine and headache symptoms so these should never be ignored. ‘Diet’ products are extremely popular, but be aware that consuming them in high quantity may put your health at risk.

My advice for a good diet? Eat less fat, more protein, less sugar, more water and eat anything you want in moderation.

Heart attack risk linked to bodys fat distribution

The link between heart attack risk and being overweight is well-established, but now it seems that it is not so much how much extra weight you are carrying, but where it is on the body that increases the risk factor. Two studies, one in the US at the Medical College of Wisconsin and another at Tel-Aviv University in Israel indicate if extra weight is all carried on the stomach and abdomen then you need to take action. In the two separate studies 20,000 subjects had their body mass index (BMI) compared to their waist measurement in relation to cardiovascular disease risk factors. The bigger the waist, the risk of high blood pressure, high cholesterol and high glucose levels were found to be significantly stronger than the link between those same factors and BMI.

The leader of the Israeli study, Dr David Tanne, pointed out that excessive abdominal fat also raises the risk of other factors associated with metabolic syndrome, such as type 2 diabetes. Their research also found that during a 23-year follow up period that those subjects with excessive abdominal fat were one and a half times more likely to suffer a stroke compared to subjects with the lowest abdominal fat.

What can you do?
Whether you can’t see your feet when looking down, or are just a little soft around the waist, it pays to take preventive action. Heart disease and stroke risk are not to be taken lightly and although regular exercise is certainly essential there is another factor that might help.

Canadian researchers reported in a study published last year in the Journal of Nutrition that having a higher intake of protein might help. Like the other researchers they were also measuring their subjects to assess waist-hip ratio (WHR). The result was that those with the highest waist-hip ratio, indicating excessive abdominal fat, were found to have the lowest intake of protein.

Why would protein have this effect?
A fatty acid called conjugated linoleic acid (CLA) might provide the answer. CLA is most abundant in protein-rich dietary sources such as meat and dairy products. It’s also available in supplement form, and studies have shown that CLA supplements may help reduce body fat mass, but as always take the simplest route first and look at your diet before taking supplements, and then only on the advice of your doctor.

Vitamin D reduces fall risk in older women

Australia is a country with no shortage of sunshine, but even there in the winter months there may not be enough to keep the body adequately supplied so you can imagine that the situation is even more pronounced in more northern climes. Sunshine is the main source of vitamin D, and one very specific element of that – Vitamin D2 – appeared to reduce the risk of falls, especially during the winter months. This is important news for women at high-risk, such as those with osteoporosis, and the simplest advice is to get as much natural sunlight as you possibly can, and make sure you have adequate amounts of calcium in your diet as that helps vitamin D to be best utilized by the body.

Approximately one-third of women over 65 fall each year, and if a woman has a vitamin D deficiency then she is at greater risk of fracture. Those women given a vitamin D2 and calcium supplement in a trial at the University of Western Australia had a 19% lower risk of falls compared with patients given calcium alone. The trial studied 300 women over the age of 70 living in Perth, Australia who had a history of falling in the previous year. Older people who fall frequently do tend to have more risk factors for falling, including greater degrees of disability and poorer levels of physical function, so supplementing with D2 is only one factor to be considered. Taking any one vitamin in isolation can cause problems so before you decide to supplement please talk first to a qualified nutritionist, or treat yourself to a couple of weeks in the sun during the darkest days of winter. If you can’t get away, then take advantage if every ray of sunshine you can find and get outdoors as often as possible.

Beating the Winter blues

If the dark days of winter make you feel gloomy, then take heart because there are some very simple things you can do to make yourself feel better. One that certainly attracted me came from a new study that reveals fresh flowers can be a natural remedy to winter affective disorder. The behavioural research study, conducted by Massachusetts General Hospital and Harvard Medical School, found that people feel more compassionate toward others, have less worry and anxiety and feel less depressed when fresh-cut flowers are present in the home. Say it with flowers in this case is something I would heartily endorse! Here are some other tips that can help:

*** Start your day with a high-protein breakfast and end it with a whole grain-rich dinner. This combination will help balance mood-regulating hormones.

*** Increase your intake of omega-3 fatty acids by adding some cold water fish like salmon, or flaxseeds to your diet.

*** Try light therapy. Research has shown that exposure to light is an effective treatment for winter depression. Light therapy is administered by a 10,000-lux light box which mimics outdoor light and causes a biochemical change in the brain to lift your mood.

*** Regular use of relaxation techniques such as meditation, breathing exercises, and yoga can help promote emotional balance. There are many available, and my own meditation CD ‘Relax, Renew and Revitalise’ might help you. For more information on it visit the website at www.catalystonline.co.uk/health.htm

Finally, one of the simplest, and cheapest, things you can do is to be outdoors in the fresh air and daylight as much as possible. Have a thirty-minute walk and you will improve your health and boost your serotonin levels, which in turn will help improve your mood.

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