Hyperinsulinemia - Risk for Breast Cancer?

Hyperinsulinemia is defined as an abnormally high level of blood insulin. This is commonly caused by some degree of insulin resistance which is often seen in individuals with higher than normal levels of body fat. However, hyperinsulinemia can be seen in non-obese individuals even though it is rare. An analysis of 1651 women enrolled in the Women's Health Initiative Observational Study, conducted by researchers at Albert Einstein School of Medicine, found that elevated blood insulin levels were associated with increased risk of breast cancer. Previous studies did not isolate women using HRT and those who were not as well as those who had higher blood estrogen levels, a known risk factor for breast cancer.

So what does this mean for all of us regardless of BMI (body mass index)? Even though high BMI is a known risk factor for breast cancer, it means that following a healthy diet to control blood sugar levels is critical for all individuals. Avoiding refined carbohydrates and sugar is important in preventing blood sugar spikes and consequent elevations in insulin levels. In addition, balancing the macronutrients of protein, fat and carbohydrates regardless of refinement, is key for each meal consumed. At each meal the carbohydrate consumption should be limited to 15 to 20 grams and protein, fat and fiber (component of plant foods), should be in relative balance so that blood sugar levels are maintained at an even keel. This principle applies to breakfast, lunch, dinner and snacks for the best possible outcome. Always start with whole foods whether it be fruits, vegetables, grains or the infrequent meat product. Monitor the grain intake at 15 to 20 grams of CHO and add moderate amounts of fat and protein. Be more liberal with the fiber as it is powerful in helping slow the rate of sugar absorption and is essentially calorie-free. After cooking this way for awhile, you will become use to the process. You will wonder how you ever managed before with the energy you've gained from eating more balanced.

Sigg Water Bottles - Does Yours Have BPA?

On September 1st of this year, the CEO of SIGG, manufacturers of the popular metal water bottle, released a public letter announcing a startling fact. Prior to August 2008, all water bottles were manufactured with a lining containing trace amounts of BPA. According to their CEO, they commissioned independent studies to test their bottles for leaching of this chemical bisphenol A (BPA). They claim that their bottles were safe and did not cause added exposure to this known carcinogen. Nonetheles, it is a pervasive chemical and the last place we need to find it is in our water that we have spent time and money to filter and make safe from chemicals. Bisphenol A has been found in air, dust and waterways, but the bulk of our exposure results from use of food and beverage containers. SIGG has stepped forward and vowed to make good on their misjudgment on lack of product transparency. The public apology and information on how to exchange your old bottle can be found by following the link below to their website.

Act before October 31st to get this offer!

http://www.mysigg.com/bulletin/

The Sun Vitamin - Could You Be Deficient?

The Sun Vitamin or Vitamin D is actually not a vitamin at all. It is a prohormone that is necessary for a number of functions in the body from sustaining blood calcium levels, to promoting bone formation to supporting strong immune function. A prohormone is a substance that is a precursor to a hormone. This important prohormone that our species has gleaned from the interaction with sunlight has slowly lost it's hold on us. According to a continually growing body of evidence, that loss is costing us dearly in terms of health. A study published in the July issue of the Annals of Epidemiology suggests that "higher serum levels of the main circulating form of vitamin D, 25-hydroxyvitamin D, are associated with substantially lower incidence rates of colon, breast, ovarian, renal, pancreatic, aggresive prostate and other cancers". The study concluded that raising the national minimum year-round serum 25-hydroxyvitamin D level to 40 - 60 ng/ml would prevent roughly 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year.

So should we throw caution to the wind and lounge lizard our way through the summer? The rays of sun that cause D synthesis are also the rays that burn our skin. UVB rays are strongest between the hours of 10 and 2 during the summer at higher latitudes and stronger for longer daylight periods in lower latitudes. It's the bad burn from UVB rays that cause changes to the melanocytes in our skin which are the cells affected in the deadliest form of skin cancer; malignant melanoma. So while exposure to UVB for Vitamin D is important, staying in the sun for too long unprotected can cause significant sun damage. Light skinned individuals need 10-20 minutes and dark skinned individuals need 90-120 minutes of sun exposure. The other consideration is exposure to UVA rays. Until recently, most sun screens did not provide broad spectrum protection against this other sun ray. UVA is responsible for the browning effect and penetrates into the deeper layers where it can cause damage to the basal cells of the innermost layer of the epidermis. This can cause the ever common basal cell carcinoma.

Enjoying the sun wisely is important to boost our vitamin D levels and for a host of other health benefits such as boosting seratonin levels. However, between the months of September and May those who live at latitudes of 40 degrees or greater will not produce adequate levels of this nutrient, even on a bright and sunny day. In fact, a study conducted at Boston University Medical School showed that human skin exposed to sunlight on cloudless days in Boston (42.2 degrees N) from November through February produced no Vitamin D at all. Some Vitamin D can be obtained by consuming fish such as wild-caught salmon and sardines as well as eggs (D from the yolks). Healthcare providers are now using the new data to suggest that individuals should use supplemental vitamin D in the form of D3, also called cholecalciferol. Doctors are becoming versed in the issues related to vitamin D deficiency and are also ordering blood tests to check blood levels. The recommended safe dose has shifted from 400 IU's to 2000 IU's per day.

Talk to your doctor about testing your blood to see if your body is maintaining the minimum as reviewed in the newest literature. The importance of this vital nutrient cannot be underestimated in the face of such profound research. So enjoy a little sunshine for your health.

Healthlinks Lifestyle Network - Nutrition and Cooking Series - Recipe from Cooking Class "Optimal Fats"

By now, everyone has heard the recommendation to eat more cold-water fish such as salmon for it's high Omega-3 fatty acid content. Some of the confusion lies in what quantity to consume and what sources will give you the health benefits that we are striving for.

To understand the best picks for healthy fish, we should understand a bit about the source of the revered Omega-3. This fatty acid is produced in the chlorophyll of plants in the sea and on land. Sea fairing animals and the plants they eat carry the Omega-3's that are immediately usable by the human body in the forms of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Land plants contain an Omega-3 in the form of ALA (alpha linolenic acid), which when consumed by the human body must be converted to EPA and DHA for a many functions. The high demand for EPA and DHA is why sea animals are so coveted for their Omega-3's. However, because the creatures extract the fatty acid from what they eat, farm-raised fish are not considered to be the wonderful source of Omega-3's as wild-caught sea fairers are. Their feed of corn and soy do not contain the high levels because it has not been raised in a manner such that it allows Omega-3's to be synthesized. So the question of sourcing is to buy wild-caught fish.

The question of how much is in the ever-debated issue of mercury contamination. Based upon levels tested in our food supply, the American Heart Association recommends not to exceed 12 ounces of those that contain lower levels of mercury. It is recommended to avoid certain fishes due to high contamination levels. These are shark, swordfish, bass and snapper.

The last thing to consider is the preservation of these delicate fats. Frying fish will cause a break down of the Omega-3's which not only renders them useless, but may even be harmful. Consider recipes like the following which allow the fish to be cooked at lower temps to maintain these valuable fats that mother nature has worked so hard for!


Salmon with Piccata Sauce

1 lb salmon fillet, skinned, cut into 4 servings
1 cup dry white wine, separate
2 tsp extra virgin olive oil
1 large shallot, minced
2 tbsp lemon juice
4 tsp capers, rinsed
¼ cup plain yogurt
¼ teaspoon salt
2 tbsp chopped dill
1 tbsp chopped parsley

1. Place salmon in large skillet. Add ½ cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining ½ cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 more minute. Remove from the heat; stir in yogurt and salt. To serve, top the salmon with sauce and garnish with dill and parsley.
Yield: 4 servings
Per Serving: 300 calories, 16 g fat, 4 g carb, 23 g protein

Recipe from Forbes Nutritional Consulting, LLC

What Can Mushrooms Do For You?

This fungus which can be used in anything from soups to stews to stir-frys, may offer more than just a touch of flavor. The specific varieties that are continually being studied for their profound health properties are the group of Asian mushrooms such as Maitake, Shitake and Reishi. These types of mushrooms have been used therapuetically for many years in Asian cultures. The body benefits are touted as having significant immune boosting capacities. In recent studies using Reishi extract, it was found to stimulate macrophages and increase the levels of interleukins and TNF (tumor necrosis factor). All of these components impact the immune system's capacity to fight disease, including cancer. Additionally, a 1997 study published in the Annals of the New York Academy of Science found that maitake D-fraction, a preparation of this mushroom, was able to enhance the immune system and inhibit the spread of tumors in mice implanted with breast cancer. In a 1995 report published in the same journal, researchers concluded that maitake D-fraction was able to activate the immune systems of mice that had been injected with liver cancer cells. The active compound is a polysaccharide called beta glucan. It is even being studied at Memorial Sloan-Kettering Cancer Center to learn whether it can increase the effectiveness of a specific chemo drug by increasing cancer cells' sensitivity to it.

Clearly, it's a food worth adding. The only consideration in preparation is to make certain they are washed very well, since they are grown in compost and not on top of soils like other produce. When making recipes that call for mushrooms, pick one of these varieties not only to add greater nutrition, but more flavor as well. You will find them a tasty addition to rice dishes and vegetable sautes as well as stroganoff and pasta dishes. So enjoy the discovery of this nutritious food...bon appetit!

Is Laughter Your Best Medicine?

As patients face the life changing diagnosis of cancer, joyous expression is a commodity that is hard to come by. Cancer patients are overwhelmed by the sense that they have lost all control. While laughter is not be the cure, it can certainly help. According to the American Cancer Society and other medical experts, laughter reduces stress and promotes relaxation by lowering blood pressure, improves breathing and increases muscle function. At the Montefiore Einstein Cancer Center in New York patients can take part in the hospital's "Strenth Through Laughter" therapy program. Participants at all stages of disease meet for joke sessions, clown appearances and funny movies. They are encouraged to share funny stories and jokes with one another to turn up the volume of laughter in the room. Their facilitator, oncology social worker Gloria Nelson, started the session five years ago to help cancer patients focus on living, instead of dying. Another laughter program is conducted through M.D. Anderson's integrative medicine program called "Laughter Yoga". Acccording to their medical director, Moshe Frenkel, M.D., "We know from multiple studies that laughter causes a positive physiological response - it lowers cortisol levels, improves our immune system function noted by increased number in activated T lymphocytes, increase in number and activity of natural killer cells, increase in salivary IgA, increase in endorphin release and above all reduces stress and anxiety."

So where do you start? A funny movie and a one of those crazy friends who gives you a belly ache with their sense of humor is a good place to start. Beyond that, there are classes taking place all over the country that you can get involved with. To help you get locate these, follow the links below. These classes will help you feel comfortable with the idea of laughter for laughter sake. And remember, everyone else is laughing too!

http://www.worldlaughtertour.com/sections/news/programs_cancer.asp

http://www.laughangeles.com/club-list.php