A Lovely Book and a Lovely Person

Let me introduce Julie Le Clerc. Former cafe owner and chef turned cookbook author and magazine food editor, Julie Le Clerc's life is truly dedicated to the pursuit of good food and excellent espresso coffee. With her focus always firmly on flavour, Julie creates accessible, uncomplicated but stylish recipes that encourage home cooks to put together deliciously satisfying dishes from scratch.One of the best features of my travels and broadcasts is meeting kindred spirits. I had the great good fortune to be able to invite Julie on Health Line this week. She connected all the way from Auckland, New Zealand at what was 6AM for her, so thanks Julie for a great conversation!
Take a look at Julie's gorgeous book "Made by Hand, Natural Food to Nourish and Delight" ( available on Amazon) and then visit her website and blog for great ideas about how to eat for pleasure and for health.
I can't wait till my travel schedule eases up and I can get back to my kitchen and try some of these delicious fresh and natural dishes!

Balance of fats may influence colon health.

Women who eat about three servings of fish per week have a somewhat lower chance of having polyps found during a routine colonoscopy than women who eat just one serving every two weeks, according to a new study.

The research doesn't prove that seafood protects against polyps, but it "does increase our confidence that something real is going on," said Dr. Edward Giovannucci, a professor at the Harvard School of Public Health in Boston, who was not involved in this study.

A polyp, also called an adenoma, is a mushroom-shaped tag of tissue that grows in the colon and can develop into colorectal cancer.

The idea researchers have been pursuing is that the omega-3 fats in fish might have an anti-inflammatory effect, similar to aspirin, that could prevent the development of polyps.

Giovannucci said that earlier experiments in animals have showed that omega-3 fats can reduce the risk of this cancer, but that studies of humans have had mixed results.

In the latest study, the researchers surveyed more than 5,300 people about their eating habits. All of the participants had come in to the researchers' practices for a colonoscopy.

The team then compared more than 1,400 women without polyps to 456 who had adenomas detected during the procedure.

Among women with adenomas, 23 percent were in the bottom fifth among fish eaters, while 15 percent were in the top fifth. That means people who eat lots of seafood are somehow protected against polyps, because otherwise the percentages should have been the same.

After accounting for differences like age, smoking and aspirin use, women who ate the most fish -- three servings a week -- were 33 percent less likely to have a polyp detected than those who ate the least -- less than a serving a week.

Adenomas are generally believed to be the precursor" to cancer.

A 33 percent lower risk is not enormous,it is important because colorectal cancer is a common cancer.

About 140,000 new cases of colon and rectal cancer are diagnosed each year in the United States, and more than 50,000 people will die from the cancer. The lifetime risk of developing the disease is about 20 percent, according to the American Cancer Society.

Men in the study who ate a lot of fish did not see the same reductions in polyp risk as women, however.

It is possible men are less sensitive to the omega-3s in fish and need to eat more to get any benefit. It could also be that men might eat more omega-6 fats, counteracting the effects of the omega-3s.

Omega-6 fatty acids are related to the production of a hormone called prostaglandin E2, which is associated with inflammation.

Eating omega-3 fatty acids tamps down the body's levels of omega-6 fatty acids. In turn, the body then has reduced levels of prostaglandin E2.

The women in the study who ate more fish -- and presumably, more omega-3s -- had lower levels of prostaglandin E2.

People who have higher levels of this (hormone) are more likely to develop colorectal cancer. So in essence, by eating more omega-3 fatty acids, it's almost like taking an anti-inflammatory medication.

The Omega 3 DHA Reduces Risk of Irregular Heartbeat

Older adults who had the highest blood levels of omega-3 fatty acids, most commonly found in fish, were 30 percent less likely to later develop an irregular heartbeat than peers with the lowest blood levels of omega-3s, according to a U.S. study.

Up to nine percent of U.S. residents will develop atrial fibrillation by the time they reach their 80s, according to some estimates. The heart rhythm abnormality can lead to stroke and heart failure.

There are few treatments for the condition and they largely center on preventing strokes with blood-thinning drugs.

"A 30 percent lower risk of the most common chronic arrhythmia in the United States population is a pretty big effect," said Dariush Mozaffarian, senior author of the study and a professor at the Harvard School of Public Health.

Some previous studies have suggested that people who eat a lot of fish have a lower risk of developing atrial fibrillation to begin with, but others haven't found the same link.

The omega-3 fatty acids measured in the new study, which was published in the journal Circulation, were eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA). They are found in oily fish and some enriched foods, such as eggs, as well as in fish oil supplements.

The earlier studies relied on questionnaires about how much fish people ate, which can only estimate the amount of omega-3s they ingested, Mozaffarian noted.

Any given fish species can vary in its omega-3s by ten-fold.

To get a more accurate measurement of how much fish oil people in the study actually ingested, the researchers sampled blood from more than 3,300 adults over age 65.

Over the next 14 years, they tracked the participants' health and found that 789 developed atrial fibrillation.

Those with the top 25 percent omega-3 levels in their bloodstreams at the beginning of the study were about 30 percent less likely to end up with the arrhythmia compared to those with the bottom 25 percent blood levels.

"These are meaningful reductions in risk," said Alvaro Alonso, a professor at the University of Minnesota School of Public Health, who was not involved in the study.

A 30 percent reduction in risk would mean that instead of 25 out of every 100 people developing a condition, only about 17 of every 100 would.

Of the three omega-3 fatty acids, high DHA levels were linked to a 23 percent lower risk for atrial fibrillation, while EPA and DPA were not tied to any reduced risk.

Researchers suggest that the DHA found in fatty fish might work by stabilizing the excitability of heart muscle cells.

Here is the abstract.

A friend posted this to my Facebook timeline...love it!

The most interesting man in the world! Smiles.

Omega 3 DHA Linked To Male Fertility

Who knew that male fertility depends on sperm-cell architecture? A University of Illinois study reports that a certain omega-3 fatty acid is necessary to construct the arch that turns a round, immature sperm cell into a pointy-headed super swimmer with an extra long tail.

Normal sperm cells contain an arc-like structure called the acrosome that is critical in fertilization because it houses, organizes, and concentrates a variety of enzymes that sperm use to penetrate an egg.

A new study shows for the first time that docosahexaenoic acid (DHA) is essential in fusing the building blocks of the acrosome together. Without DHA, this vital structure doesn't form and sperm cells don't work.

Men concerned about their fertility may wonder what foods contain DHA. Marine fish, such as salmon or tuna, are excellent sources of this omega-3 fatty acid. DHA is one of the two active components in fish oils supplements.

The scientists became intrigued with DHA's role in creating healthy sperm when they experimented with "knockout" mice that lack a gene essential to its synthesis. They looked at sperm count, shape, and motility, and tested the breeding success rate. The male mice that lacked DHA were basically infertile.

But when DHA was introduced into the mice's diet, fertility was completely restored. The study author said, The impact of DHA was very striking. “When we fed the mice DHA, all these abnormalities were prevented.”

The acrosome of a sperm cell is constructed when small vesicles containing enzymes fuse together in an arc. But that fusion did not happen without DHA.

In the absence of DHA, the vesicles are formed but they don't come together to make the arch that is so important in sperm cell structure.

The study author Nakamura finds the role this omega-3 fatty acid plays in membrane fusion particularly exciting. Because DHA is abundant in specific tissues, including the brain and the retina as well as the testes, the scientists believe their research findings could also impact research relating to brain function and vision.

"It's logical to hypothesize that DHA is involved in vesicle fusion elsewhere in the body, and because the brain contains so much of it, we wonder if deficiencies could play a role, for example, in the development of dementia. Any communication between neurons in the brain involves vesicle fusion," he noted.

University of Illinois College of Agricultural, Co. "Dietary DHA Linked To Male Fertility." Medical News Today. MediLexicon, Intl., 11 Jan. 2012. Web.

Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Green Tea Catechins Reduce Cholesterol levels

A review and meta-analysis of randomized controlled trials looked at the relationship between compounds called catechins in green tea and serum lipid levels. Twenty trials were assessed and the results showed that Green Tea Catechins in doses ranging from 145 to 3000 mg taken daily for 3 to 24 weeks reduced total and LDL cholesterol levels. HDL and Triglyceride levels were not affected.


Note that the average cup of green tea contains 100 mg. of catechins. So to get to 3000 mg you'll be drinking a lot of tea! Supplements are available.


Also the way you handle, brew and store your green tea at home can also make a difference in the catechin content. These tips come from a definitive guide to all things green tea:

• Use flow-through tea bags instead of flat tea bags, so the water can easily circulate through the leaves and the catechins can be released efficiently.
• Use purified water, as the chlorine in tap water degrades the catechins and destroys the subtle flavor of green tea.
• Avoid tea kettles made of metal alloys containing iron since iron lowers the antioxidant of activity of catechins.¹ Kettles made of high-grade stainless steel, nickel-plated metal alloys, copper, polypropylene plastic, lead-free porcelain or glass are best.
• Bring the water to a full boil and add the tea immediately. Steeping tea leaves at 212° F for five minutes releases approximately 80 percent of the catechins. In contrast, the catechin release is over one-third less when tea is steeped at 176° F.²
• Don’t put the tea leaves in water and then microwave them. This will “overcook” them and destroy some of the catechins.
• Keep your tea in an airtight container, even if it comes in pre-packaged bags. This will keep the tea leaves fresher and help preserve the catechins.

Multivitamin Use Improves Survival rate in Breast Cancer Patients

Breast cancer patients who take multivitamins with minerals are less likely to have disease recurrence than patients who do not take multivitamins with minerals, according to new data.

The routine use of multivitamins with minerals also appears to be associated with a decreased risk of breast cancer–specific and overall death.

Findings of the prospective Life After Cancer Epidemiology study were reported by Heather Greenlee, ND, PhD, who is a naturopathic physician and assistant professor of epidemiology and medical oncology at Columbia University Mailman School of Public Health in New York City.

Her group analyzed questionnaires completed by 2239 women diagnosed with a first primary early-stage breast cancer between 1997 and 2000.

“Many women diagnosed with breast cancer have questions about what lifestyle changes they can make to improve their prognosis as a breast cancer survivor, including whether taking vitamin supplements can reduce adverse side effects from treatment, decrease their risk of recurrence, and improve survival,” Greenlee pointed out.

Compared with healthy women, breast cancer patients appear to be more frequent users of multivitamins and vitamin/mineral supplements, she added. In fact, data from the 1999-2000 National Health and Nutrition Examination Survey show ed that 57% to 62% of women with breast cancer use multivitamins compared with only 38% of healthy women.

“To date, no studies have examined the association between multivitamin use either pre- and/or postdiagnosis and the risk of breast cancer recurrence and death,” she said.

Of the study population, there were 363 breast cancer recurrences, 202 deaths from breast cancer, and 372 deaths overall, as of May 7, 2010.

Forty-four percent of patients reportedly took multivitamins with minerals at least three times a week for at least 12 months during the 5 years before they had been diagnosed with breast cancer. After diagnosis, 60% of women reported using multivitamins with minerals. In the study, women who were categorized as having used multivitamins and minerals after their diagnosis had to have taken them at least three times a week for at least 1 year after their diagnosis.

Women who reported that they had continually taken multivitamins with minerals before their diagnosis and continuing afterward were 31% less likely to have a disease recurrence than women who said that they had never taken multivitamins with minerals. They were also 47% less likely to die of breast cancer and 27% less likely to die of any cause.

Further analysis revealed that the protective associations occurred only in women who had undergone radiation and hormone therapy.

For more information:

The most up-to-date and complete resource on the powerful benefits of micronutrients for cancer treatment and prevention

* Written by the nation's leading expert on vitamins and cancer research

* Reveals how to maximize the benefits of your cancer treatment program while minimizing the side effects of chemotherapy and radiation

* Shows how to counteract the carcinogenic effects of dental X-rays, CT scans, mammograms, cell phones, and other unavoidable hazards of modern life

* Provides an easy-to-follow program of nutritional supplements to improve your odds of avoiding and beating cancer

Despite extensive research and the development of new treatments and drugs, the U.S. mortality rate from cancer has not changed during the past several decades. Yet there are promising nutritional ways of avoiding and even beating cancer. In this completely revised and expanded edition, leading anticancer researcher Kedar N. Prasad and doctor K. Che Prasad reveal the latest revolutionary discoveries in the use of antioxidants and micro-nutrients to prevent and treat cancer--and also help with heart disease, Alzheimer's, and Parkinson's.

Providing a simple nutritional program to follow, the authors show how micro-nutrients, vitamins, and antioxidants can enhance the beneficial effects of conventional cancer treatments, decrease their toxic side effects, improve long-term prognosis, and reduce the risk of new cancer. Explaining how antioxidants regulate gene expression and cancer heredity, the authors detail how to counteract the risks of dental and medical X-rays, CT scans, mammograms, cell phones, frequent flying, and other unavoidable hazards of modern life; reduce the oxidative stress of free radicals in the blood; and decrease chronic inflammation. Reviewing recent studies, they deflate the controversies surrounding the use of antioxidants in cancer treatment, revealing everything from the reason why many vitamins in foods are destroyed during storage to the surprising role of selenium in cancer prevention.

Red Wine protective against breast cancer!

This is certainly good news for those who love the darker grapes. For years we've been hearing that alcohol raises a woman's risk of breast cancer due to the lift in estrogen that happens when we drink. Turns out if we like red wine we have protection...not increased risk. It has to do with aromatase.

Previous research has suggested that all alcoholic beverages increase the risk of breast cancer since they activate the aromatase enzyme (responsible for a key step in the production of estrogens from androgens).

By comparing levels of important hormones in people consuming a moderate amount of red and white wine daily, this new study investigated whether red wine

consumption was associated with hormonal changes that may reduce the risk of breast cancer .

The researchers found that red wine consumption was associated with increased free testosterone and lower levels of female sex hormones.

Their findings suggest that components in red wine act as aromatase inhibitors, which challenge the wide-held belief that all types of alcohol increase the risk of developing breast cancer.

So women at risk of breast cancer who enjoy having the occasional cocktail, may find some relief in this study, as long as they stick to red wine.

Here's the study:

Red Versus White Wine as a Nutritional Aromatase Inhibitor in Premenopausal Women

More evidence that red wine is healthier than other wines and drinks? The amount of alcohol and certain unique substances that are present in the red wine helps it to increase the “good” cholesterol and also prevents the artery, blood vessels that carry blood from the heart, from damage. Antioxidants, like flavonoids and resveratrol certainly have heart healthy effects and these are present in red wine!

Get out of that chair! Sitting linked to dramatic increase in cancer.

We already knew that sitting for prolonged periods of time was linked to increased rates of diabetes and heart disease, now we can add cancer to the list. And worse...the risk exists even if you exercise although it is more pronounced if you don't and it is reduced if you take short exercise breaks during the day.

According to research presented at the American Institute for Cancer Research (AICR), up to 173,000 new cases of cancer could be prevented annually in the US if people sat less.1 The two types of cancer that seem to be the most influenced by sitting too much include breast cancer, with 49,000 cases annually directly attributed to long periods of sitting, and colon cancer, with 43,000 cases. Scientists also found that less sitting might prevent 37,200 cases of lung cancer, 30,600 cases of prostate cancer, 12,000 cases of endometrial cancer and 1,800 cases of ovarian cancer. And this is a conservative estimate, says Christine Friedenreich of Alberta Health Services in Calgary, Canada, who conducted research on the link between cancer and sedentary lifestyles.

Before you despair, know that a few minutes each hour on your feet moving around helps. In fact it is a lifesaver for those of us who are stuck sitting during working hours.

Needless to say, being a couch potato at night and on the weekends doesn't help matters.

During the workday moving for a minute or two every hour or even better every half hour leads to smaller waistlines, less insulin resistance, and lower levels of inflammation -- all risk factors for cancer. Apparently, it only takes a few minutes of activity to break up prolonged periods of sitting to decrease levels of cancer-causing compounds in the body such as C-reactive protein, which is associated with inflammation leading to breast cancer, as well as glucose and fat molecules in the blood.

If you work at a desk, consider refurnishing your office with a standing desk. If you work at home, use a headset and stand up and walk around for phone calls.

Rettner, Rachael. "Prolonged Sitting Linked to Breast and Colon Cancers." 3 November 2011. Scientific American. 8 December 2011

Doheny, Kathleen. "Is Sitting Too Long a Major Cancer Risk?" 3 November 2011. WebMD. 9 December 2011.

Diet Soda and weight loss? It's a scam! Don't you fall for it!

There is a trend at the beginning of each new year to make little changes hoping to curb extra weight gain. Countless unsuspecting people drink diet soda and relentless advertising has delivered billions of customers to Diet Coke and Diet Pepsi. These people are presumably hoping for something to drink that does not put on the pounds. Well that something is water. Or unsweetened tea. Diet soda? A terrible habit.

Diet soda not only doesn't stop weight gain, it increases it. Yes. You read that right!

Drinking diet soda actually causes weight gain and blood sugar spikes. According to new studies presented at the American Diabetes Association Scientific Sessions in San Diego, study subjects who drank two or more diet sodas a day had waist-size increases that were six times greater than those of people who didn’t drink diet soda. Think about that before you pop open your next can.

Cutting calories and carbs just two days a week reduces breast cancer risk.

Limiting carbohydrate intake just two days a week can mitigate some risk factors for breast cancer by burning body fat and improving insulin sensitivity.


Over three months, eating fewer carbohydrates alone or combining that reduction with severe caloric restriction two days per week was associated with significant changes in body fat and insulin resistance.

In an earlier study, the same research team demonstrated that two days per week of calorie restriction was comparable to daily calorie restriction in terms of weight loss, but it wasn't any easier for patients to follow because the choice of food was limited to fruit and vegetables on restricted days.

They randomized 115 overweight or obese patients who, based on their weight were at risk of breast cancer, to one of three diets over a three-month period:

1.             A calorie-restricted (600 kcal), low-carbohydrate (less than 40 g) diet for two days a week

2.             A low-carbohydrate diet for two days per week, plus an ad-lib Mediterranean (healthy fats, fruits, and vegetables) diet the other five days

3.             A daily calorie-restriction Mediterranean diet (1,500 kcal) all week

After three months, patients on either of the low-carbohydrate diets had significantly greater declines in insulin resistance.

Harvie M, et al "Intermittent dietary carbohydrate restriction enables weight loss and reduces breast cancer biomarkers" SABCS 2011; Abstract P3-09-02.

Blood level of vitamin D can predict tumor size in breast cancer.

Women who have higher levels of vitamin D when they're diagnosed with breast cancer appear to have smaller tumors according to research presented this week at the San Antonio Breast Cancer Symposium.


Lower vitamin D levels were correlated with much bigger tumors and patients with lower vitamin D levels at diagnosis tended to have a higher risk of breast-cancer related death.


For patients who were clearly vitamin D deficient -- having a level below 30 ng/mL at diagnosis -- there was a significant increase in the risk of relapse after three years.

The anti-inflammatory effects of vitamin D are the likely mediator of the relationship between higher levels and smaller tumor size, though more research is needed to clarify the exact mechanisms.

Hatse S, et al "Vitamin D status in newly diagnosed breast cancer patients inversely correlates with tumor size and moderately correlates with outcome" SABCS 2011; Abstract P5-05-01.