Monthly Archives: October 2018

Protection against Cancer with Olive Oil

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When researchers started studying Greeks living on the island of Crete more than 40 years ago, they were amazed to find that although the traditional Greek diet is very high in fat, people had exceptional low rates of heart disease.
Olive oil plays a critical part in their diet and we would do well if we follow their example. Olive oil, which is made of crushed olives, not only appears to lower the risk of heart disease, it may reduce the risk of various forms of cancer as well.

Extra virgin olive oil (EVOO), long-known for its heart health benefits, has now been identified for its rapid destruction of cancer cells. While scientists have proven that the oleocanthal compound found in EVOO causes cell death in cancer cells, they have been unable to provide an explanation for this phenomenon until now. Paul Breslin, David Foster, and Onica LeGendre offer answers in their paper “(-)-Oleocanthal Rapidly and Selectively Induces Cancer Cell Death Via Lysosomal Membrane Permeabilization (LMP),” published in Molecular & Cellular Oncology.

In their recent study, the researchers discovered that the key to understanding the toxic effect of oleocantha in cancerous cells lies in its reaction with the lysosomes of the cell, where the cells store waste: the oleocantha ruptures the cancer cell lysosomes causing cell death within 30 minutes to an hour while leaving un-cancerous cells unharmed. This suggests that the lysosomal membranes of cancerous cells are weaker than those of uncancerous cells. Because of oleocantha’s targeted damage to cancer cells, it may prove an ideal option for therapeutic cancer treatment. Paul Breslin, co-author of the study, said “The mechanism of killing cancer cells and sparing healthy cells, lysosomal membrane permeabilization, has been hypothesized as a possible mechanism of effectively killing cancer cells and sparing healthy tissues but has never been realized before. Our realization of this makes this paper of particular therapeutic interest for cancer treatment.”

The study’s focus on the effect of oleocantha on cancerous and un-cancerous cells leads to larger implications about the health benefits of the Mediterranean diet, which is rich in EVOO. Breslin stated, “the Mediterranean diet is known to be associated with a reduced risk of many different kinds of cancer. Whereas the entire diet likely has many benefits, this study points directly to the olive oil phenolic, oleocanthal, as playing an especially important role in these observations. As more people turn to the Mediterranean diet as a healthy life option, oleocanthal is growing in its significance as a key active component of this diet.”

All fats, from butter and margarine to olive oil, contain almost the same number of calories. But they behave quite differently inside the body. Saturated fats, for example, which are found mainly in meats and dairy foods, are incredibly destructive, because the body can’t rid itself easily of harmful low-density lipoprotein (LDL) cholesterol. The kind that blocks arteries and raises the risk of heart disease.

Olive oil. However, is a monounsaturated fat, with no more than 2 grams of saturated fat per tablespoon. Olive oil is recommended by the American Heart Association for your food preparation. When you replace saturated fats in your diet with olive oil lowers LDL cholesterol while leaving the beneficial high-density lipoprotein (HDL) cholesterol alone.
Compared with butter, olive oil also gives us a feeling of being more satisfied. The olive oil-loving Greeks eat very little butter or margarine. Additionally, their main meals usually consists of vegetables and legumes instead of meats.
So even though they use a lot of olive oil, they get very little saturated fat. Olive oil helps to prevent many cancers by protecting the cells in your body from oxidation.

Extra-virgin olive oil may also help lower the risk of rheumatoid arthritis, according to a Greek study, published in the American Journal of Clinical Nutrition. Experts believe extra-virgin olive oil reduces the risk of rheumatoid arthritis because of its anti-inflammatory effects. One study found that olive oil is similar to ibuprofen in reducing inflammation.
Besides the monounsaturated fat in olive oil , it also contains other disease-fighting compounds that can prevent damage in the arteries before it starts.

Several of the compounds in olive oil , like polyphenols, are powerful antioxidants. This means that they are able to destroy free radicals before they can do damage.This results in keeping your arteries clear when you use olive oil.
Although olive oil is best known for protecting the heart, research suggests that it may also protect the breasts as well . In a study involving more than 2,300 women, researchers from the Harvard School of Public Health in Greece found that women who used olive oil more than once a day, had 25% lower risk of breast cancer compared with those who use it less often.
As a matter of fact, Greece women are much less likely to die from breast cancer than are American women.

Olive oil is rich in vitamin E, which has proved to stop cellular damage that can lead to cancer.And of course, the same polyphenols that help prevent free radicals from damaging the heart may play a role in preventing cancer as well. All types of olive oils are rich in monounsaturated fats, but not all have equal amounts of disease fighting polyphenols.
Some olive oils are quite rare and exquisitely flavored and priced. Others are much more affordable. Many cooks keep two (or more) kinds of olive oil in the kitchen – a gourmet oil for drizzling on salads or pastas and a heartier oil to use for cooking.

Extra-virgin is the Cadillac of olive oils. It’s usually used as a flavoring oil and not for cooking. When you buy extra-virgin olive oil, look at the color. The deeper the color, the more intense the flavor. This type of oil is made from the first pressing of perfectly ripe olives, which leaves the polyphenols in and the bitter acids out.
Although it’s a little bit more expensive, studies have shown that it’s worth your money to buy extra-virgin olive oil. Researchers in Spain asked 24 men to use refined olive oil for 3 months and extra-virgin olive oil for 3 months.
They found that the antioxidants in extra-virgin olive oil kept their LDL or bad cholesterol from oxidizing and slowed the
formation of plaque in the arteries, but the refined oil didn’t offer this protection.
Pure (also called virgin) olive oil is paler than extra-virgin and has a milder flavor. It’s usually used for low- to medium heat frying.

Light olive oil is often used by people who wants the heart-healthy benefits of mono- unsaturated fats but don’t want the strong olive taste. It endures heat well, so you can use it for high-heat frying.

Store it cool.
If you don’t use a lot of olive oil, it tends to go bad on the shelf. It gives up both its good taste and also its protective compounds. To keep olive oil fresh, store it in the refrigerator or another dark, cool place. When you bring it back to room temperature, it will quickly restore it’s nature. Or look for an olive oil that comes in a dark bottle to keep the light from damaging it’s benefits. And buy only what you need within 2 months to prevent the oil of deterioration and tasting stale.

Following a Low-Fat Diet for Good Health

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The subject of my last article was: low-carb diets. Another way to reduce weight is to follow a low-fat diet. It has been proven during the last few decades that reducing the amount of saturated fat in your body is one of the best things you can do for your health.

Fatty foods will significantly increase your risk of heart disease, diabetes, high blood pressure, certain types of cancer, and many other conditions. Today,66% of Americans are overweight or obese and the rate of obesity has more than doubled to 32%, with most of the increase did happen during the past
20 years.

Reducing the total calorie intake is the key to losing weight. And to eat less fat is the easiest way to do that. One gram of fat delivers 9 calories, which is more than twice as many as the same amount of protein or carbohydrate. Also, our body likes fat. It’s easier to store calories from fat than from other sources.

In one study, Danish researchers found that those who reduced the amount of fat in their diets from 39% to 28% of total calories and increased their intake of carbohydrates were able to lose an average of 9 pounds in just 12 weeks. In addition, people who stuck to lower-fat diets were able to keep the weight off long after the study ended.

According to research, another advantage of reducing fat from your diet is that it can increase your general sense of well-being. In a study of more than 550 women, researchers at the Fred Hutchinson Cancer Research Center in Seattle, found that when the women cut their daily fat intake in half from 40% to 20% of total calories – they felt more vigorous, less anxious, and less depressed than they had when they were eating their former diets.

Heart Health
Fat in your diet often goes to your arteries. There is a direct link between the amount of fat in your diet and your risk for heart disease. This is particularly true of saturated fat. The dangerous type that can clog your arteries and we find mainly in meats, full-fat dairy products,, and snack foods. Research has shown that eating a diet low in saturated fat is the best way to lower this risk.

You don’t have to go on an extremely low fat diet to get the benefits. Even reducing the amount of saturated fat in your diet just a little bit can lead to a reduction in cholesterol levels.

Cancer Protection
Making the switch to a low-fat diet offers great protection against many diseases, including cancer. Researchers at the University of Benin in Nigeria found that when laboratory animals were fed high-fat diets, they began producing enzymes that led to cancerous changes in their colons in just three weeks.

What works in the laboratory can also be applied in real life.In a study of 450 women, researchers in the department of epidemiology and public health at Yale University School of Medicine found that cutting just 10 grams off saturated fat a day – the equivalent of switching from two glasses of whole milk to the same amount of fat-free milk – could reduce the risk of ovarian cancer by 20%.

A low-fat diet is protective not only because of what it doesn’t contain but also because of what it does. When you cut back on fats, you generally eat more fruits, vegetables, whole grains and legumes. all of which have been shown to keep us healthier, says JoAnn Manson, MD, professor of women’s health at Brigham and Women’s Hospital in Boston.

Good for the Eyes
To close it of, eating a low-fat diet may also protect you against macular degeneration. Which is the leading cause of vision loss in older adults. In a survey of more than 2000 people, researchers from the University of Wisconsin in Madison found that those who reported getting the most saturated fat had 80% higher risk of getting macular degeneration than those getting the least.

Starting your Low-fat Diet
If you want to start reducing the amount of fat in your diet, it’s not always easy to know where to begin. Firstly, you have to find out how much fat you’re actually getting each day. Ideally, you should get between 25% and 30% of your total calories from fat.

For example, suppose you normally get 2000 calories per day. When you’re following a low-fat diet, no more than 600 of your total calories should come from fat. This will adds up to 67 grams of fat per day.

Don’t let lowering your fat intake to 30% discourage you! This is a reasonable amount of fat to go into your diet. According to Lalita Kaul, PhD, a national spokesperson for the American Dietetic Association and professor of nutrition at the Medical School of Howard University in Washington D.C. Eating low fat means: avoiding fried foods, forgoing rich, fatty restaurant meals for home-cooked fare, and searching for tasty low-fat recipes with which to replace
some of your higher-fat favorites. Reach for a Lean Cuisine meal or a Lean Pocket when you’re looking for at-home convenience.

Probably the easiest way to keep track of your daily fat intake is reading food labels.They are based on a 2000-calorie diet. So you can look at foods which are 30% or below. To avoid partially hydrogenated oils, look for a spread that says “zero trans fat” on the label. And avoid cookies and other baked goods and snack foods that contain trans fats.Trans fats are now required to be listed on nutrition labels along with total and saturated fat.If you are dining out or buy foods that don’t have labels, you can buy a nutrition reference guide in a bookstore or supermarket.

As mentioned before, the most dangerous type of fat to watch out for is saturated fat, which is found in animal foods like meat, butter, cheese and eggs, and some plant sources such as coconut oil, palm oil, tropical oils and cocoa butter.The same foods that are high in saturated fat are also high in cholesterol. So when you decrease one, you automatically decrease the other.

The American Heart Association recommends that we should get less than 7% of our total calories from saturated fat,partly by choosing fat free or low-fat milk and leaner cuts of meat, like sirloin or top round.

Enjoy the Good Fats in Moderation
Generally, you should reduce all kind of fats in your diet. Although monounsaturated and polyunsaturated fat are not bad,you should eat them in moderation, because they contain as many calories as bad fats. They are found in vegetable and seed oils, such as olive,sesame, and safflower oils, and in nuts and seeds. They have been shown to actually lower cholesterol and may help prevent it from sticking to artery walls.

The fat found in fish, omega-3 fatty acids, has been shown to reduce clotting and inflammation in the arteries, which can significantly reduce the risk of heart disease and stroke. You don’t have to eat a lot of fish to get the benefits.
When you’re following a low fat diet, having two fish meals a week will go a long way toward keeping your arteries in the swim.

Low Carbohydrate Diets to Lose Weight

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Our body needs carbohydrates, but to lose weight, we can cut down on carbohydrates.
Especially the refined and processed carbs we find in white bread, white flour, white pasta, white rice and many snack foods.

The USDA changed the old food pyramid and replaced it with one that emphasizes whole grains over refined carbohydrates. In the mean time, Americans are trying to lose those extra pounds. In the US about 45% of women and 30% of men are trying to slim down.

A low-fat diet is one way to drop the pounds, but today, many Americans – one-third of those who are trying to lose weight – are cutting the number of carbs they eat in order to slim down. And many find it easier to jump-start weight loss on a low-carb diet.

How carbohydrates work
To much of our food we eat today contains too much refined carbohydrates, and that can wreak havoc in our bodies and causes weight gain.

All carbohydrates, which include fruits, vegetables, pasta, grains and bread contain sugar. When you eat refined or processed carbohydrates, your body will quickly convert the sugar into glucose. When you’ve eaten a large amount at one time, your body produces more glucose than it needs, and the excess is stored as fat.

Unrefined carbohydrates, such as whole grains, beans and whole fruits and vegetables, contain fiber that helps your body absorb the food more slowly which results in less being stored as fat.

The hormone that transports glucose into the cells is insulin. When the body can’t handle the glucose in the blood any more, it results in type 2 diabetes.

Most people will have an insulin response to carbohydrates that causes to gain weight easily when we eat too many of the wrong type of carbohydrates. The rest of us are genetically blessed and can eat what they want without gaining weight.

One reason low-carb diets seems to work is that it keeps away the hunger feeling longer than low-fat diets. Eating more protein and controlling blood sugar levels help you feel fuller. Besides having a positive effect on blood sugar levels, low-carb diets also proved to lower the risk off heart disease.

An even better benefit of eating fewer carbs is a flatter stomach. Insulin causes fat to be stored in the belly, and belly fat is related to heart disease and diabetes. When you eat a diet that controls your insulin level, you will get a slimmer middle.

What is the minimum level?
We can’t leave out carbohydrates all together, because we need carbohydrates for our brain. Otherwise we lose concentration, we feel fatigued, and we experience mood swings.

The Institute of Medicine in Washington, D.C., which sets the daily intake of nutrients, advises getting 130 grams of carbohydrates daily. Americans are usually getting double or triple that amount.

The type of carbohydrate you eat is just as important as the amount. That is the reason why Americans are the fattest nation in the world. They are eating the wrong type of carbohydrates in the wrong amount.

The following guide lines will help you to choose the right carbs in the right amount to lose weight.
Limit your meals to 500 calories or less. Eating more than 500 calories in one meal will create an insulin response in the body that leads to weight gain.

Select Low-GI foods.
To lose weight and avoid type 2 diabetes, it’s better to select foods with a low glycemic index, because they create a gradual rise in blood sugar. Choose artichokes, peppers, apples, old-fashioned oatmeal, and kidney beans. Intermediate-GI foods include sweet corn, rice, and beets. Foods that have a high GI and that will make your blood sugar spike fast include: bagels, french fries, and mashed potatoes.

Look for lean cuts of meat
London broil, top round, sirloin, and T-bone steaks are good options for a low-carb diet. Pair the steak with low-GI sides, like baked sweet potato and broccoli rabe, and you have a perfect low-carb dinner.

Eat the way Mother Nature intended
Fat wouldn’t stand a change if we avoided processed foods and ate only the carbohydrates that Mother Nature gave us, such as fruits, vegetables and whole grains. Mother Nature never made white rice or white pasta. So choose brown rice, whole-wheat pasta and bread and other whole grains, such as barley and oats.

Top your meal with a glass of wine or beer
Wine has only 2 to 3 grams of carbohydrates in a glass. Some experts believed beer contained maltose, a sugar with the highest GI, but they’ve recently discovered that the brewing process eliminates the maltose. Twelve ounces of light beer actually only contains 6 grams of carbs while a can of regular beer carries about 13 grams of carbs.