OH REALLY? But is this a HEALTHY idea?

The angel debates the devil

Scientists say “Eating dark chocolate may reduce depression risk.”

I’m all over this idea! My first question is, “How much chocolate and how often?” Then I listen to the better angel on my other shoulder, who whispers, “You know the cinnamon and blood sugar connection? A sprinkle of cinnamon doesn’t move your sugar in the right direction. It takes large amounts—like a horse pill’s worth!”

That horse pill is 1 gram of cinnamon, which if taken for 30 or 60 days in a controlled double blind trial, still had no effect on blood sugar for persons with type II diabetes. Other studies using 2 grams of cinnamon per day did lower blood sugar. Cinnamon used as a food ingredient, sprinkle, or taste enhancer is generally regarded as safe to use, but it doesn’t lower blood sugar. I still sprinkle my Greek yogurt and fruit with cinnamon every morning, but that’s because I like the taste.

Greek yogurt with cocoa and cinnamon

If you want to begin taking cassia cinnamon supplements, talk to your physician if you have liver disease, diabetes, or you’re pregnant. Cassia cinnamon has the potential to interact with a variety of different medications, including those used to control diabetes.

I can hold out for a magic potion and keep the fanciful notion of one simple pill to cure my ills, or I can accept diabetes and metabolic syndrome as complex conditions that are affected by my genetics, the food I eat, the quality of my sleep, my life stressors, and even the exercise I get daily. In truth, I do want a magic potion, but I’d really like magic Twinkie dust: why can’t my condition just be wiped away? I need a fairy godmother, one who’ll bring the dark chocolate in buckets when she comes to visit.

Magic Chocolate Cupcakes

As a personal experiment, I’ve tried Twinkie Dust in the form of chocolate cupcakes. When I was in grad school, I can attest if an afternoon Hostess Chocolate Cupcake made me happy, having one for breakfast and dinner made me really happy, or at least it did for several days. After five days, the thought of another chocolate iced cupcake with cream filling inside began to make my stomach churn and my lip curl. After choking down one small cake for breakfast, and looking inside the box to count the number still left, I wondered if I’d gotten my money’s worth. That is, could I toss these ever expanding treats in the trash and not feel bad? My frugal angel was debating with my don’t waste food angel. My frugal angel won—I kept hearing my parents saying, “people are starving in China.”

I’m happy, how ‘bout you?

A recent study at the Nutrition Resource Center claims individuals who ate dark chocolate appeared less likely to exhibit clinically relevant depressive symptoms, according to findings recently published in Depression & Anxiety.

“Previous studies have not adequately controlled for variables that may potentially confound the association between chocolate and depression, such as socioeconomic status. Moreover, previous studies have not examined the association with depression according to the type of chocolate consumed,” Sarah E. Jackson, PhD, CPsychol, of the department of behavioral science and health at University College London, and colleagues wrote.

They reviewed National Health and Nutrition Examination Survey between 2007 to 2008 and 2013 to 2014 and Public Health Questionnaire-9 scores from 13,626 adults 20 years of age and older to fill in this research gap.

Chocolate helps elevate the mood

Jackson and colleagues found that 11.1% of those that were studied reported eating any type of chocolate and that 1.4% reported consuming dark chocolate.

“Individuals who reported any dark chocolate consumption had 70% lower odds of reporting clinically relevant depressive symptoms than those who did not report any chocolate consumption.”

In addition, analysis showed that after adjusting for dark chocolate consumption, those who reported eating the most chocolate — between 104 g (3.67 ounces) and 454 g (16 ounces) a day — had 57% lower odds of depressive symptoms than those who reported no chocolate consumption.

When I read this statement of how much dark chocolate the 1.4% (191) of the 13,626 adults studied were consuming, my first thought was, “How much chocolate does the average American eat per year?” After all, 4 ounces seems high, but a pound of chocolate is humongous.

Americans consume 2.8 billion pounds of chocolate each year, or over 11 pounds per person, or 14.67 ounces per month. The Swiss, the world’s top consumers, eat 8.8 kilograms of chocolate each year (19.4 pounds).

Death by Chocolate

This amount of chocolate the small group of super consumers in the aforementioned study eats is (slightly less than) 4 ounces to 16 ounces daily. A normal serving of chocolate is 28 grams or 1 oz.

Fortunately, the median lethal dose for humans is 1000 milligrams per kilogram of body weight. That means that an 80 kg (176 pounds) human would have to eat 5.7 kg (12.6 pounds) of unsweetened dark chocolate at one sitting for it to kill them (going by a theobromine content of 14 milligrams per gram of dark chocolate, although it varies).

Two day Survey

Another fact was the researchers only recorded for this study the participants’ food intake for two 24-hour periods. It’s easy to argue that this might not reflect someone’s standard food intake over a week, let alone across months or years.

I wonder if some yahoos in the group were goofing with the information: “You want to know what I eat?! Ha! How bout a pound of chocolate!” Of course, not one of Cornie’s Kitchen peeps would ever do any such silly or sophomoric thing in a scientific study. Of course you wouldn’t!

Chocolate as a Mood Booster

Chocolate is a Mood Booster

“The present results are in line with the majority of experimental studies, which have shown benefits of chocolate consumption for mood, at least in the short-term,” said the researchers.

Individuals who ate dark chocolate appeared less likely to exhibit clinically relevant depressive symptoms, according to findings recently published in Depression & Anxiety.

Of course, it’s also not realistic to make a 1% sample represent the masses. After all, if this were true in real life, we common folks would all vacation at Martha’s Vineyard and the Hampton’s, rather than camping on Lake Hamilton or in our backyards.

Benefits of cocoa

Antioxidant effects of cocoa may directly influence insulin resistance and, in turn, reduce risk for diabetes. Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation in topical preparations, and have beneficial effects on satiety, cognitive function, and mood.

As cocoa is predominantly consumed as energy-dense chocolate, potential detrimental effects of overconsumption exist, including increased risk of weight gain. Overall, research to date suggests that the benefits of moderate cocoa or dark chocolate consumption likely outweigh the risks.

Where else can you find flavanols?

Dark chocolate and cocoa are not the only foods that contain flavanols. Many fruits and vegetables are rich in flavanols, including apples, red grapes, broccoli, cherry tomatoes, beans, kale, and onions.

Perhaps it’s no coincidence that a healthy diet is typically one that is high in fruits and vegetables and, as a result, high in flavanol content as well. However, studies examining the relationship between specific fruits and vegetables, dietary flavanol consumption, and brain function have not yet been performed.

Overall Wellness Recommendations

Remember, not all chocolate is the same. Dark chocolate and cocoa have high flavanol levels, while milk chocolate and white chocolate have much lower levels. In addition, many types of chocolate are high in sugar, fats, and calories. So, even if dark chocolate turns out to be good for the brain, it’s unlikely that doctors will recommend a Godiva bar a day.

As for preventive measures, the best recommendations are those your doctor would make anyway, such as regular exercise, choosing a healthy diet, maintaining a normal blood pressure, not smoking, and drinking only in moderation.

Tim Allen School of Personal Experience

Also, from the Tim Allen school of personal experience, I can guarantee an occasional cupcake is preferred to a dozen per week, or even a daily cupcake. The same goes for chocolate! I get my fix from 5 grams of cocoa stirred into my yogurt in the morning. Moreover, when we read these scientific studies, we can dig a little deeper to see if we should get excited about their conclusions or if they seem a tad exuberant for the results.

If you have feelings of hopelessness, a sadness that doesn’t go away, or difficulties with daily life or relationships, ask for a referral to a counselor from your family doctor. Talking about your feelings is better than keeping them bottled up inside.

NOTES:

Dark Chocolate and Depression

https://www.healio.com/family-medicine/nutrition-and-fitness/news/online/%7Bbe1d2457-ae6f-41a1-9d8d-c5636a7a0016%7D/eating-dark-chocolate-may-reduce-depression-risk

Chocolate

Hasanzade, Farzaneh et al. “The Effect of Cinnamon on Glucose of Type II Diabetes Patients.” Journal of traditional and complementary medicine vol. 3,3 (2013): 171-4. doi:10.4103/2225-4110.11490

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924990/

Death by Chocolate

https://lostinscience.wordpress.com/2012/10/11/death-by-chocolate/

Cocoa and Chocolate in Human Health and Disease

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/

Is there a link between dark chocolate and depression?

Tim Newman

https://www.medicalnewstoday.com/articles/325944.php

Your brain on chocolate

Robert H. Shmerling, MD

https://www.health.harvard.edu/blog/your-brain-on-chocolate-2017081612179

RABBIT! RABBIT! WELCOME TO MAY!

“April showers bring May flowers,” the old weather wisdom says. In these modern days, more rain might water our May flowers. Here in Hot Springs, thoroughbred horses ran the $1 million Arkansas Derby before a rain-drenched crowd of 45,000 at Oaklawn. Folks did not wear their fancy hats, as in the past. The infield crowd was finely turned out in rain ponchos, rain coats, and golf umbrellas instead. The winning horse, Omaha Beach, returned to Hot Springs from his California base, to handle a muddy track and to post an impressive victory nonetheless.

FANCY HAT FOR A LADY BUNNY

The Kentucky Derby kicks off the month of May on Saturday, the 4th. You don’t have to attend the festivities, but if you’d like to wear a fancy hat and drink a mint julep, the traditional recipe is to make a simple syrup by boiling 1 cup water and 1 cup sugar. Remove from heat. Add 1 1/2 cups whole, clean, fresh mint leaves to hot liquid and let cool to room temperature. Pour liquid into covered container. It will keep up to a week in the refrigerator.

When you get in the party mood, take a mint julep glass, add 1 scant ounce minted simple syrup, 2 cups crushed ice, and 2 ounces good bourbon. Then stir well. Add crushed ice to fill glass. Use a fresh mint sprig, for garnish. Some rub mint leaves over the rim of the glass to express the taste of mint oils for an extra zing. This drink is 218 calories and 27 grams of carbohydrates as made. Two of these would be a good limit for women, and 3 for men, since they are highly alcoholic in content. For people limiting carbohydrates, these would represent a large snack or a whole meal.

An alternative recipe for Mint Juleps uses Splenda or stevia. For each glass use 1/2 teaspoon Sucralose Based Sweetener or Sugar Substitute. Add 1 tsp Tap Water and dissolve. Add 6 leaves Peppermint (Mint). Crush the mint lightly with the handle of a wooden spoon. Fill glass with crushed ice. When frost forms on the glass, slowly pour in 2 fl oz (no ice) Bourbon. Stir. Garnish with a mint sprig. This has no carbohydrates and 141 calories, from the bourbon only.

On the same day, you may be more inclined to other cult traditions of the more modern cinema sort. If so, haul out your Star Wars light sabres and dust off your best lines from the eight installments of this long running saga. You might want to drink Luke Skywalker’s Blue Milk on this day and greet all you meet with a cheery, “May the Force be with you!” Bonus points if you grocery shop in costume.

May the Fourth be with you!

Blue Milk Ingredients:
• 1 cup low-fat milk
• ½ cup blueberries (fresh or frozen)
• Natural plant-based blue food coloring (optional)
• 2 teaspoons unrefined sugar or non nutritive sweetener
• 3-4 ice cubes (optional) for thickness
Directions:
Step 1: Place all ingredients in a blender; process until smooth
Step 2: Pour into two glasses and drink immediately while cold

Cinco de Mayo commemorates the Mexican army’s victory over the French army at The Battle of Puebla in 1862. The 5th of May is a good day to add black beans and brown rice with avocados to your dinner menu. Mexican food is more than tacos on Tuesday, since it’s a seasoning or taste experience. Salsa comes in varieties as well as heat.

This holiday has its roots in America dating from our great Civil War, when France entered the conflict to create a Mexican state friendly to the confederacy, as well as to recoup Mexico’s debt to France. It’s a reminder for us today that even a century and a half ago, countries exercised global influence to gain world power and obligations.

“By the time [Latinos in California] heard about the news of the battle, they began to raise money for the Mexican troops and they formed a really important network of patriotic organizations,” says Jose Alamillo, a professor of Chicano studies at California State University Channel Islands. “They had to kind of make the case for fighting for freedom and democracy and they were able to link the struggle of Mexico to the struggle of the Civil War, so there were simultaneous fights for democracy.”

As the Confederacy collapsed, U.S. leaders were able to shift resources to resisting French intervention in Mexico and to deploy troops along the Texas-Mexico border. U.S. pressure, combined with Mexican resentment and military success against Emperor Maximilian ultimately compelled French Emperor Napoleon III to end his imperial venture in Mexico.

On the 5th at sundown, Ramadan begins. It’s the holiest month of the year for Muslims, who’ll fast from food and drink during the sunlit hours as a means of learning self-control, gratitude, and compassion for those less fortunate. If health or age make this discipline unwise, a person can limit the hours of the fast or can feed a poor person each day instead. Work days are shortened during this time and traffic is monitored more carefully, since hunger and dehydration reduce performance.

The ultimate goal of fasting is gaining greater God-consciousness, in Arabic, taqwa, signifying a state of constant awareness of God. From this awareness a person should gain discipline, self-restraint and a greater incentive to do good and avoid wrong.  In commemoration of the revelation of the Qur’an, Muslim’s holy book, which began during the month of Ramadan, Muslims attempt to read the entire book during Ramadan and gather nightly at mosques to hold special prayers during which the entire Qur’an is recited by the end of the month.

Most religions have a tradition of fasting to come closer to god and to depend less on material substances. In the dieting and health world, intermittent fasting is one of the latest fads to take hold. This ranges from a 12 hour window (7-7), which sounds like normal eating, to a 6 hour window (12 noon-6 pm), which would leave me hangry as all get out, due to hypoglycemia issues. I eat every 2 or 3 hours, but divide up my calories so I don’t overeat during the day. This is a discipline all unto itself, since I have to plan, shop, and cook. The days I have to take snacks out for away trips also involve planning.

Some people treat these diet plans like a religion. They are zealous for their weight loss journey and share it with everyone. Every body is different, so what works for one may not work for another.

What happens if you fast all day and then eat a meal? Muslims have learned to have a small, sweet snack of dates first, and then a light meal, but nothing heavy or fried. After dinner and fellowship, sleep, and early rising before sunrise to eat another meal. This is the month of Ramadan for the faithful.

On the May 11, we can Eat What We Want, and I’ll have chocolate, thank you. Remember to treat your Mother right on Mothers’ Day, or remember her blessed name.

By the end of the month, we’ll be ready to Carry a Towel on May 25, in honor of The Hitchhiker’s Guide to the Galaxy. This book/movie is a lighthearted romp through the space time continuum, complete with initial disasters and intermediary mayhem before finally providing the answer to all of life’s questions, which is 42.

If we survive this, we’ll drag out the grill and cook us some good old burgers to celebrate Memorial Day Weekend, or as our modern world calls it, the first weekend of summer vacation. This holiday began as an effort to bind up the wounds of a battered nation. First called Decoration Day, then Memorial Day, loved ones honored the graves of America’s bloodiest war ever. Today we honor all warriors who died in the service of their country as we shoot off a bunch of fireworks and burn some burgers on the grill for the start of the summer holidays. A century and a half has dulled some memories, but not all. We still have reconciliation work to be done and wounds to heal, not to mention a lost cause to put to rest.

Speaking of conflicts, many hold claim to the hamburger. One of the most colorful is Charlie Nagreen of Seymour, Wisconsin. At the age of 15, he sold meatballs from his ox-drawn food stand at the Outagamie County Fair. Business wasn’t good and he quickly realized it was because meatballs were too difficult to eat while strolling around the fair.  In a flash of innovation, he flattened the meatballs, placed them between two slices of bread and called his new creation a hamburger.  He was known to many as “Hamburger Charlie.”  He returned to sell hamburgers at the fair every year until his death in 1951, and he would entertain people with guitar and mouth organ and his jingle:

Hamburgers, hamburgers, hamburgers hot;
onions in the middle, pickle on top.
Makes your lips go flippity flop.

I would most likely buy a burger from Hamburger Charlie, just for the entertainment value. I hope you enjoy the Month of May—we get 31 days of fun, food, and foolishness, so how can that be bad?

Joy and Peace, Cornie

SPECIAL DAYS IN MAY 2019
4—Kentucky Derby Day—Hats and Mint Juleps
4—Star Wars Day—May the fourth be with you!
5—Cinco de Mayo—An American holiday to celebrate Mexican culture
5—Ramadan begins at sunset
11—Eat What You Want Day
12—Mothers’ Day
25—Carry a Towel Day/read Hitchhiker’s Guide to the Galaxy for bonus points
27—Memorial Day Observance celebrations
28—National Hamburger Day
31—Memorial Day celebration

$1,000 Mint Juleps for Charity at the Kentucky Derby
https://www.courier-journal.com/story/entertainment/events/kentucky-derby/festival/2019/04/10/1-000-woodford-reserve-mint-julep-ingredients-age-churchill-downs-for-kentucky-derby/3244985002/

Ramadan in the UAE
https://www.thenational.ae/uae/ramadan-2019-faqs-what-you-need-to-know-about-the-holy-month-in-the-uae-1.853719

Ramadan in the USA

Ramadan Information Sheet

IS COGNITIVE DECLINE INEVITABLE?

My mind goes often to this non planet

If I knew where my mind was, I’d be able to find it. 
My mind goes to Pluto at the drop of a hat. 
What did I come into this room to get?
And where did I park my car?

As we age, we lose brain cells. That’s my story and I’m sticking to it. My mother claimed we kids were responsible for the early grey in her hair and its white was the result of the loss of brain cells, which she attributed to our wild ways driving her crazy. Neurons in the brain do die every day, but the brain grows new ones into a person’s seventies. 

Previous research suggests cognitive decline doesn’t begin before the age of 60, but this view isn’t universally accepted by scientists, much less the common public. We all have met people who’ve quit growing intellectually in their 30’s, while some have flexible minds and continue to learn new ideas and adjust their previously held thoughts when new information is presented. Some people’s capacity for memory, reasoning and comprehension skills (cognitive function) can start to deteriorate from age 45. 

Happy Birthday—Don’t return the favor.

This is why 40 was once considered “over the hill,” but folks today think of 50 as that apex. When my brother decorated my desk with dead plants and black balloons for my 40th birthday, I’m sure he meant it with tongue in cheek. However he might have been also alluding to my well known “space ranger” wandering mind. I don’t think I had cognitive decline; rather mine was more imaginative daydreaming, also known as “not paying attention.”

When I was 60, I watched a program on dementia and cognitive decline. The difference between forgetfulness and cognitive decline is the first happens occasionally and the latter affects your daily living negatively. On my recent vacation I forgot to bring toothpaste. I bought a tube at the grocery store. Cognitive decline is when you forget how to brush your teeth, you get cavities, and don’t make dentist appointments anymore. Then you lose the teeth and get dentures. Most likely someone also has to remind you to use the bubble cleaner on them and rinse them before they go in your mouth again. 
Since understanding cognitive aging will be one of the challenges of this century, especially as life expectancy continues to rise, we have to ask, what can we do to for our whole health? 

As easy as popping a pill sounds, a large recent review of studies found no solid evidence that vitamin and mineral supplements have any effect in preventing cognitive decline or dementia. The whole internet is full of health claims for this and that supplement, drink, bar, or detox tonic. While B vitamins; beta carotene; vitamins C, D or E; zinc, copper or selenium may be needed in your diet for other reasons, none of these have proved effective in preventing cognitive decline. 

How can you prevent cognitive decline? Try this combination strategy:
Four steps can improve your mental skills, even as you age—
1. following a healthy diet, 
2. getting regular exercise, 
3. socializing, and 
4. challenging your brain.

The results of the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER), which is the latest and most impressive study, goes a step further by suggesting that if you follow all four practices, you may even reverse lost mental capacity. The FINGER study indicated those who did so not only kept cognitive skills from declining, it also improved their reasoning skills and speed in performing mental tasks.

The volunteers were randomly assigned to two groups. One set of participants—the study group—received personal nutritional counseling, exercise instruction from physical therapists, and cognitive training. They also underwent seven medical exams during the study period. They frequently met in groups for cooking classes, cognitive training, or exercise instruction. The other participants—the control group—had three medical exams, during which they received general health advice. Both groups were given mental function tests again at the end of the study.

Dr. Scott McGinnis, a neurologist at Harvard-affiliated Brigham and Women’s Hospital and author of The Harvard Guide to Coping with Alzheimer’s Disease, says “Healthy lifestyle behaviors can benefit people of all ages. But to have the greatest impact on late-life mental function, get started early.” 

The FINGER study’s results should offer additional encouragement to pursue a healthy, active, engaged lifestyle with regular exercise, a Mediterranean diet, and challenging mental activities because these can help preserve your mental acuity. Moreover, the FINGER study reminds us it not only helps to combine these practices, but it also helps to enjoy them as we do them. 

This wasn’t a quick fix, either. The FINGER program lasted for two years and the participants stuck with it because they were enjoying themselves. They also had become friends with others in their training groups. Although the experiment was demanding, only 12% of participants dropped out. Plus, these folks worked at their exercise—attendance was over 85% at training sessions, which included three to five exercise sessions a week, as well as 10 to 12 sessions of nutrition counseling and 144 cognitive training sessions over two years.

If you’re having trouble making healthy changes, a cooking or exercise class may help you get started and open a new circle of friends. Volunteering as a tutor, joining a community choir, or working on a political campaign can offer new intellectual challenges and social engagement. The key to making lifestyle changes is in finding a way to enjoy making them—and that is often among a group of companions who are striving for the same goal. 

Fresh vegetables and Chicken breast in Olive oil

We all make a choice in our lives. If we want good health, but don’t want to give up our television programs, we either need to pick an exercise time outside of our favorite TV shows, or hit a gym with screens. For instance, I still eat fried chicken, but only on my vacation. I eat uncured bacon on Saturdays rather than every day, and pancakes once a month. I haven’t given up my favorite foods, but I’ve put a limit on the most unhealthy ones out of respect for my body. This gives me some room for when I feel the need to self medicate with two scoops of ice cream, as when my computer died last month and I had to replace it. Making a big decision is definitely an ice cream moment for me, but I don’t need it every day anymore. 

One of my goals at Cornie’s Kitchen is to learn new skills and information to benefit the majority of persons in our world today: half of Americans and 30% of the world’s population are obese or overweight, and the cardiovascular diseases associated with obesity are increasing worldwide also. Since our children are also impacted by this health risk, we have to change our way of looking at food, exercise, time, stress, life, work, and our means of balancing the competing and complex needs in our world. 

If I can’t wave a magic wand over you, say a magic spell, or cast a potion of power over you, then at least I can help you burn through a few brain cells. They’ll grow back. Grey hair is a sign of power and wisdom.  

Joy and Peace, 

Cornie 

The Last Best Hope

Finishing Strong!

I completed the Spa 5K Saturday in a record time. It was my personal best, and I was thrilled to finish strong. Notice I had two bicycle attendants and the privilege of my good friend, who is the current president of the local running club, to accompany me on the last leg of the 3.2 mile route.

Admittedly, my personal best was last of all who entered, but I still beat everyone who never entered the race. I also did better than those who didn’t train to walk this distance. We do this by going out for 15 minutes the first week, and adding 5 to 10 minutes extra in each of the weeks to follow. No one does a 5K right off the batt unless a bear is chasing them!

This is the third year I’ve completed the race, and I’ve learned several good tips. First, carry my inhaler so my asthma doesn’t bother me. If I can breathe better, I can walk at a steady pace. Second, carry half a peanut butter and banana sandwich on whole grain bread to eat at the turn. This keeps my blood sugar up so I have energy for the home stretch. Third, hydrate. I carry water because I take medication that causes mouth dryness. If I feel good, I can walk well. My time was 1:07.19.34, with a pace of 21:43/M. I finished 9th in my age group and 291st of 291 women.

Finally, I don’t have to beat anyone else on the course. I only have to finish the race. Each runner or walker has his or her own individual time to beat, their own personal challenge. Of course, someone will cross the line with the best time in each age group, but each person has a personal race within the race. If we want to find good health, we must get up and get moving! It won’t come to our door via Amazon Prime or Dominos delivery service.

Finding ways to challenge our lethargy is tough, for once we begin to sit, inertia takes over. I’ve been there and worn a hole in the cushions of my couch. Sometimes I’ve had to set the kitchen timer to thirty minutes to force me to get up and turn it off. Putting on happy music, setting just one task and giving myself a coffee reward for completing it has helped me get over some of my rougher days. The worst days I had to admit I was depressed and seek treatment.

Depression is a real illness, one often found along side diabetes and heart disease. These are diseases of inflammation and depression seems to be their fellow traveler. It can be treated. We don’t have to live with the struggle of depression. Ordinary life has its own troubles, but we can live with hope and love. We don’t have to win the trophy, we merely need to do our best.

“Again I saw that under the sun the race is not to the swift,

nor the battle to the strong, nor bread to the wise,

nor riches to the intelligent, nor favor to the skillful;

but time and chance happen to them all.” (Ecclesiastes 9:11)

After all, we have a higher purpose in life, for we’re here to be a witness to others. In Japan, the Ginko trees are living fossils, since they aren’t kin to any other tree still alive. When the atom bombs fell, six Ginko trees survived even though all the buildings around them were destroyed. When the trees began to bud, they were named “trees of hope.”

Hiroshima Ginko Trees

Even if we aren’t “much to look at” we can still be an inspiration to others. After all, “Whoever wants to be first must be last of all and servant of all.” (Mark 9:35). You can be the last best hope for someone today, maybe even for your own self. You are worthy. When you’re stronger, you can be a hope for someone else.

Ginko in the Autumn

THE CHANGE HAPPENS OVERNIGHT

Late in November, on a single night

Not even near to freezing, the ginkgo trees

That stand along the walk drop all their leaves

In one consent, and neither to rain nor to wind

But as though to time alone: the golden and green

Leaves litter the lawn today, that yesterday

Had spread aloft their fluttering fans of light.

What signal from the stars? What senses took it in?

What in those wooden motives so decided

To strike their leaves, to down their leaves,

Rebellion or surrender? and if this

Can happen thus, what race shall be exempt?

What use to learn the lessons taught by time.

If a star at any time may tell us: Now.

“The Consent” by Howard Nemerov

Copyright © 1977 by Howard Nemerov.

Reprinted by permission of Margaret  Nemerov.

Source: The Collected Poems of Howard Nemerov (1977)

https://www.poetryfoundation.org/poems/53817/the-consent

More about Ginko Trees—https://e360.yale.edu/features/peter_crane_history_of_ginkgo_earths_oldest_tree

Thankful for Health

As I enter yet another decade of Thanksgiving, I’m most thankful for my health. Once a person enters “senior status,” good health means “managed diseases.” My young friends often whine about the difficulty of taking a single prescription per day. I just laugh, for they don’t know what truck will hit them after age 50! Most people my age have pill minders or get theirs in daily prepared packaging ready made.

One health condition that can’t be standardized is the blood glucose reading, unless you qualify for a new 24 hour wearable monitor. Otherwise you do the stick and read at different times of the day. If you’re like me, keeping track of the blood sugar readings gives you a window into your body’s response to your food choices and your commitment to an exercise plan.

I have prediabetes, so I measure my glucose in the morning and before I go exercise. My doctor says the morning should be under 100 and the preexercise reading needs to be over 100 if I’m going for anything more vigorous than a gentle walk. I don’t yet have the high readings because for 14 years I’ve eaten a Mediterranean diet and exercised daily. I still eat around 2000 calories per day, so I’m not starving myself, since my BMR is 2060.

Would they like me to lose weight? Yes, and so would I, but my blood pressure is finally normal without medication, my arteries are clear, and my depression is in remission due to medication and lifestyle commitments. We have to pick the battles we want to fight. If our weight is fat, our bodies will metabolize food differently than if our weight is muscle. Weight bearing exercises such as walking, lifting weights, or climbing stairs, will build muscle over the long haul.

When I first started walking, I couldn’t make the whole way around a city block without stopping for breath, I was so out of shape. I set a smaller goal, mastered it, and made a bigger one. I can walk a 5K now, and even if I’m the last to finish, I still am faster than everyone who didn’t enter the race. Keep a positive attitude!

Health isn’t a number on the scale or a size of clothes into which you fit. Health is more about reclaiming your positive attitude towards food as nourishment for your body, rather than as a sedative for your emotional distress. I’ve been in this place myself. I never met a chocolate donut that wouldn’t soothe my inner angst, only to give me eater’s remorse afterwards. It was a downward, addictive spiral, for I’d eat again to feel better, only to feel icky once more.

Health is also about leaving behind the bad habits that bought on high blood pressure, high blood sugar of type 2 diabetes, and prediabetes: stress, excessive caffeine, and processed foods. These foods are the heart killer trifecta of the Standard American Diet—fat, salt, and sugars. These show up in our processed meats, dairy products, and bakery goods, not to mention our condiments and desserts.

Thanksgiving Feast and Desserts

Just as we learned negative habits, we can learn positive behaviors. We don’t have to change everything all at once, but we do need to begin somewhere, sometime. Perhaps the holidays seem to be the worst time, with all the extra cooking and treating surrounding us. If we pick one behavior each week, such as measuring our food portions this week and not eating second helpings the week of Thanksgiving, we’ll be on the way to a healthier lifestyle!

Cooking a Thanksgiving Feast

Remember the words of Paul in 1 Thessalonians 5:16-18–

“Rejoice always, pray without ceasing,

give thanks in all circumstances;

for this is the will of God in Christ Jesus for you.”

SEE SLIDES ON WHAT AFFECTS YOUR BLOOD SUGAR READINGS

https://www.webmd.com/diabetes/daily-control-17/slideshow-blood-sugar-swings

OF ORDINARY MIRACLES

Greek yogurt with cocoa, fruit and nuts

“Fabulous Fermented Foods” have been part of my family’s history for generations back. In the rural antebellum South, folks made cornbread with buttermilk and bacon grease. They didn’t waste soured milk in those unrefrigerated days, just as they used every bit of the pig but its squeal. “Waste not, want not,” was an adage my forebears took to heart, even to my embarrassment of their saving balls of string or aluminum foil for reuse. The latter I thought unsanitary, in my modern worldview, but I’d never experienced great want of any kind as they had.

I enjoyed helping my nanny can food by pickling peaches and cucumbers, but that was a different process than fermentation. My mother did ferment a fruit compote with alcohol, which we all devoured with gusto over ice cream during the holidays. “Is it ready yet?” was as frequent a question as “When can we open a present?”

Of course we ate pimento cheese sandwiches, especially during those long lazy days of summer, but none of us ever connected the cheese making process to fermentation by good bacteria or yeasts. We ate, enjoyed, and never gave it a second thought as we sought the shade or a cool dip in refreshing water. Like many people of our day, we were incurious of the many ordinary miracles which surrounded all of us.

Now I’m well into my seventh decade and understand these trendy (but ancient) foods have potential health benefits. Fermenting foods changes their taste and texture, along with their chemical and biological properties.

Fermented foods may be the oldest “new” food trend around. The process is as old as civilization itself, and fermented foods are consumed in nearly every culture in the world. While researchers attempt to tease out how the changes caused by fermentation actually impact health, many not-fully-substantiated health claims are being made. Let’s take a look at what we know, and don’t know, about these promising (and tasty) foods.

FERMENTATION PROCESS

What is Fermentation? Fermentation occurs when microorganisms (certain species of bacteria, yeast, or mold) feed on starch, sugar, and other food components. This ancient process was originally used for preserving foods, but it fell out of favor in the age of refrigeration and pasteurization.

Many foods and beverages that are commonplace in the U.S. are a result of fermentation. Grains are fermented to make beer and bread; wine is made by fermenting grape juice; and yogurt and cheese are popular forms of fermented milk. Any foods can be fermented, and there are many examples of fermented foods around the world, such as Korean kimchi and the Swedish fermented fish Surströmming.

HEALTH BENEFIT CLAIMS

Behind the Health Benefit Claims. “It is becoming increasingly clear that the fermentation process changes the health-promoting characteristics of foods,” says Jeffrey B. Blumberg, PhD, professor emeritus at Tufts’ Friedman School of Nutrition Science and Policy.

For example, large studies have suggested an association between consumption of fermented dairy foods and weight maintenance that is not seen with unfermented dairy products, and frequent yogurt consumption is associated with lower risk of type 2 diabetes, cardiovascular disease, and overall mortality.

Some data show kimchi, a fermented cabbage dish ubiquitous in Korean cooking, is associated with anti-diabetic and anti-obesity benefits not seen with unfermented cabbage. Some of these suspected health benefits may result from the presence of the microorganisms themselves, but emerging research indicates that changes those organisms make to the food constituents, and new constituents they create, might have health benefits in their own.

HEALTH BENEFITS INCLUDE

Some of the potentially health-promoting effects of fermentation include:

1. Adding to our gut microbiota. Probiotics are live bacteria that some evidence indicates can confer health benefits when consumed in adequate numbers.

Some bacteria used in fermentation are known probiotics (or are similar to probiotic species). If fermented foods and beverages contain live microorganisms when consumed, a relatively large number of these organisms apparently make it through the human digestive system alive. “During the last decade, the number of studies has exploded regarding gut microbiota and their impact on the health of not only the gut but also the brain, heart, and immune system,” says Blumberg.

2. Changing existing compounds. In fermentation, the microorganisms break down food constituents. This process may have health benefits. For example, in fermented vegetables certain bacteria help convert health-promoting flavonoids into a more readily-absorbed form.

In dairy products, the bacteria break down lactose, making yogurt and cheese easier for lactose-intolerant people to digest.

3. Creating new compounds. Fermentation may create new compounds that have health-promoting actions in the body.

For example, one common result of bacterial fermentation is lactic acid (lactate), which recent research indicates is involved in anti-inflammatory and possibly antioxidant processes.

Other strains of microorganisms actually synthesize B vitamins or vitamin K; discourage “bad” bacteria from taking hold in the gut; or produce molecules not found in the original form of the food that play a variety of potentially health-promoting roles in the body.

4. Deactivating undesirable compounds. In addition to creating (mostly) desirable compounds in foods, fermentation can also remove undesirable compounds. In some plant foods, so-called anti-nutrients like phytic acid bind to nutrients like iron and calcium, decreasing the amount of these nutrients available to be absorbed by the body.

Fermentation can reduce phytic acid levels, which frees up more nutrients for absorption. Additionally, some food components are typically fermented in the gut by gut bacteria. This can create gas and trigger digestive problems. Fermenting foods before consumption leaves less work for gut microbes, and may help ease digestive problems such as irritable bowel syndrome.

5. So far, there is not a lot of clinical data backing up the potential health benefits discussed above, or the health claims often attributed to fermented foods.

But tasty foods like yogurt, hard cheese, the fermented yogurt drink kefir, cabbage-based sauerkraut and kimchi, or the increasingly popular fermented tea kombucha are delicious ways to add nutritional variety to your overall dietary pattern.

Of course when we say “yogurt,” we mean the plain, unsweetened product, to which you control the additional fruits and sugar content. The presugared/fruit purée style is not a healthy choice. Look for a yogurt with more grams of protein than in carbohydrates (Greek usually fits the healthier choice).

The same goes for other milk products, or any prepared food or drink. If it has added sugars, leaving it on the shelf is the best way to keep it from showing up on your own body. If you have a body like mine, these sugar bombs explode in one perturbing place, every single time, as if there were a hidden sugar magnet inside my body! Every. Single. Time.

Yet we can do this! I keep weighing my food, keep a food diary, and exercise. I realize 30 minutes a day doesn’t seem to be enough to lose weight, but it is enough to keep my blood sugar and blood pressure in check. I either have to work less and workout more, or accept 2/3 of my efforts are good enough for someone in the later years of her life.

I’ll probably be working on the last 1/3, just because I can’t rest until I get it ALL. This means I need to cut back on some of my “working.” I’m going to post more monthly on this blog than every two weeks from now on. My Facebook Cornie’s Kitchen page will get more frequent posts.

Joy and peace, Cornie.

Tufts Nutrition Letter, Articles, November 2018 Issue

https://www.nutritionletter.tufts.edu/issues/14_11/current-articles/Fabulous-Fermented-Foods_2487-1.html

HALLOWEEN SPECTERS

HALLOWEEN COSTUMES
Have you readied your costume for the annual Trick or Treat event? I saw folks shopping for costumes as early as mid September, for both adults and children. Most of these garbs aren’t scary at all, unlike the one worn by the ghosts and ghouls of ancient lore, by which I mean my neighborhood companions and I.

19th Century Spookiness

We protect children today from such horrors, but back in the 1950’s, ritual exposure under adult protection was considered part of growing up. A very small child dressed as a ghost with a pillowcase over her entire body. Only the eyes and mouth holes were cut out, plus a slit in the front for holding the basket of treats. The shifting nature of the pillowcase was part of the plan—the child couldn’t race to the next house in the dark or the eyeholes would slip and then they’d slip too. I never realized how cunning my parents were.

1950’s Neighborhood Ghost Costume

LET THE HARVEST FESTIVALS BEGIN
Halloween is the official beginning of the harvest festival season in America.
First is the Chocolate Candy season, also known as Trunk or Treat in the church. Then 22 days later is Thanksgiving, a day given over to cooking and eating, with leftovers for a week afterwards. For the next month until Christmas, cookies and homemade treats roll out of our kitchens as if we were our grandparents. Once the New Year arrives, even if we make a resolution to stop this madness, we get an invite to a Super Bowl party on February 3rd, 2019. This is all happening in less than one hundred days (95).

We do this in addition to our regular lives, of course, for we don’t let anything go. No, we merely pile stuff higher and the wonder why it collapses. It’s called the Western Life Style.

TEEN COSTUMES

LIFESTYLE POSTER CHILD
The main negative features of this lifestyle include stress (long-term and continuous, psychological), positive energy balance (excessive energy intake and low physical activity), low-quality food (both high fat and energy dense, and at the same time poor in micronutrients), and disruption of chronobiology(insufficient sleep). What toe have I not stepped on yet? As my old congregations used to say, “At first you were preaching, but now you’ve done gone to meddling!”

WESTERN LIFESTYLE DEADLY
As countries around the world adopt the Western Lifestyle, rates of metabolic syndrome and diabetes are also increasing. For 2017, the International Diabetes Foundation estimated there were 451 million (age 18-99 years) people with diabetes worldwide. These figures were expected to increase to 693 million by 2045. Almost half of all people (49.7%) living with diabetes are undiagnosed. Moreover, an estimated 374 million people are likely living with impaired glucose tolerance (IGT) and almost 21.3 million live births to women were affected by some form of hyperglycaemia in pregnancy.

In 2017, approximately 5 million deaths worldwide were attributable to diabetes in the 20-99 years age range. The global healthcare expenditure on people with diabetes was estimated to be USD $850 billion in 2017.

DISTURBANCE IN THE FORCE
“An acute disturbance in any of the physiological regulatory systems evokes reactions that tend to reestablish equilibrium. When the stimuli, even of moderate magnitude, tend to be repetitive or chronic, change and allostasis in one system impact on the other, and vicious cycles are created and reinforced.” The plain language translation is our bodies tend to seek equilibrium. If we lose weight, our bodies try to regain it. The vicious cycle many of us are most familiar with is losing the same amount weight over and over again.

Homemade Pizza Costume

THE FOOD WE EAT
Does what we eat make a difference? Every day a new diet fad comes down the pike, or at least a new packaging of an old one trots out for us to ride it for a while. Then we fall off that horse and look for another, with more appeal (cookie diet, anyone?).

Our food choices interact with our genetic, metabolic, and environmental factors. In obesity and metabolic syndrome, often dietary patterns are considered of central importance. In these, attention has been focused over calories, amounts, and proportions of macronutrients, and their effects on the energetic balance by themselves, and through metabolic regulators. You recognize this in the shorthand “calories in/calories out” slogan.

However, obesity, metabolic syndrome, insulin resistance, and diabetes are way more complex operations than mere subtraction. A calorie isn’t just a calorie. That is, not all calories are created equal, although all whole foods have nutrients. Only recently have the acute effects of food ingestion, taking into consideration the type of food, and the specific effects of some nutrients, namely, fatty acids, began to be studied in relation with obesity and inflammation.

INFLAMMATORY ROLE OF FATS
Total dietary fat and saturated fat are associated with insulin resistance and high blood pressure as well as obesity-related inflammation. An immediate postprandial increase in plasma inflammatory markers after a high-fat meal had been shown in abdominally obese men. Consumption of a saturated fatty acid-rich diet resulted in a proinflammatory “obesity-linked” gene expression profile, whereas consumption of a monounsaturated fatty acid-rich diet caused a more anti-inflammatory profile. This means carnivores eating well marbled steaks every day aren’t doing their bodies long term good, but of course they’re too busy being important to have a real doctor test their blood. And they “feel fine.”

MUFA’s are foods and oils with higher amounts of monounsaturated fats, such as Nuts, Avocado, Canola oil, Olive oil, Safflower oil (high oleic), Sunflower oil, Peanut oil and butter, and Sesame oil. Everyone needs some fat in their diet, for it keeps our skin smooth, our hair lustrous, and our appetite satisfied. We don’t need fried foods or animal fats on a daily basis.

LIVER AND FAT STORAGE
The liver has two functions that directly impact the formation of excess fat: metabolism of carbohydrates (sugars) and digestion of lipids (fats). When we consume carbohydrates, our blood sugar rises, triggering a rise in insulin. That rise in insulin signals our liver to begin storing the excess glucose within its own cells. When the liver is full, it begins storing the excess carbohydrates as fat in our body fat. Sometimes that fat begins to accumulate in the liver cells, and the liver becomes fat.

Similarly, when we consume more lipids that the body can use for energy, the liver stores the excess lipids in body fat, and this excess of lipids can begin to accumulate within the liver as well. Whether the excess of food is made up of carbohydrates (sugars) or fat (lipids) —the liver stores the excess energy for future use. Often this results in excess fat accumulating in the liver itself. This is known as Fatty Liver, the first stage of NAFLD and should be viewed as a warning to change unhealthy lifestyle habits and adopt a low carbohydrate and low fat diet that is high in fresh vegetables and lean proteins.

TAKE OUT BOX
We need to eat enough quality nutrients to lose weight. Starving ourselves won’t do it, since this messes up our metabolism. Eating the good food, complex carbohydrates with fiber, for instance, and lots of vegetables full of water (spinach, zucchini, mushrooms) will help us meet our nutritional goals. Foregoing fried foods, highly processed foods, and fast foods will also improve our health. Exercise every day, if just to walk around the block. I sometimes fail on this. But I find a way to move more around the house or do big muscle chores.

Cornie’s Batgirl Costume

Time—we all have the same amount of it. What we do with it is the important thing. If I add an event to my schedule, something else has to go away. I’m not Wonder Woman. I’m not God. I might be Batgirl. I can’t do ALL things through Christ who strengthens me, but I can do all the IMPORTANT things Christ calls me to do in his power.

MORE SCIENCE
Below I’ve made some notes on the role of obesity, free fatty acids, and insulin resistance if you want more information. The link below has an excellent paper if you want to dig deeper. Low grade inflammation and free fatty acids are both implicated in NAFLD, non alcoholic fatty liver disease, which occurs when fat is deposited in the liver.

OBESITY AND INSULIN RESISTANCE
The reason why obesity is associated with insulin resistance is not well understood. Obesity is a condition characterized by an increase of body weight beyond the limitation of skeletal and physical requirements, as the result of excessive accumulation of body fat.

NOT A ROCK BAND
Free fatty acids (FFA) cause both insulin resistance and inflammation in the major insulin target tissues (skeletal muscle, liver and endothelial cells) and thus are an important link between obesity, insulin resistance, inflammation and the development of T2DM, hypertension, dyslipidemia, disorders of coagulation and ASVD.

FAT TISSUE: FACTORY AND WAREHOUSE
Adipose tissue not only stores and releases fatty acids but also synthesizes and releases a large number of other active compounds. According to this concept, an expanding fat mass releases increasing amounts of compounds such as FFA, angiotensin 2, resistin, TNF-α, interleukin 6, interleukin 1-β and others. Some of these compounds, when infused in large amounts, can produce insulin resistance.

However, any substance, in order to qualify as a physiological link between obesity and insulin resistance, should meet at least the following 3 criteria:
0. the substance should be elevated in the blood of obese people;
0. raising its blood level (within physiologic limits) should increase insulin resistance and
0. lowering its blood level should decrease insulin resistance.

So far, only FFA can meet these 3 criteria in human subjects.

Plasma FFA levels are usually elevated in obesity because
0. the enlarged adipose tissue mass releases more FFA and
0. FFA clearance may be reduced

Moreover, once plasma FFA levels are elevated, they’ll inhibit insulin’s anti-lipolytic action, which will further increase the rate of FFA release into the circulation.

The liver is more insulin sensitive than skeletal muscle.

FAT PILLS ARE REAL
Nevertheless, there is convincing evidence that physiological elevations of FFA, such as seen after a fat rich meal, inhibit insulin suppression of hepatic glucose production (HGP) resulting in an increase in HGP (1).

Acutely this rise in HGP is due to FFA mediated inhibition of insulin suppression of glycogenolysis or releasing glucose from carbohydrates.
Longer lasting elevations of FFA, however, are likely to also increase gluconeogenesis, or making glucose from non carbohydrate substances.

Chronically elevated plasma FFA levels, as commonly seen in obese diabetic and non-diabetic individuals, also cause insulin resistance.

GENES AREN’T OUR DESTINY
We know there’s a genetic component linked to the UCP3_HUMAN or mitochondrial uncoupling protein 3 and 2. Healthy pancreatic β-cells are poised to respond rapidly and efficiently to acute changes in circulating nutrient availability to maintain metabolic homeostasis.

CHRONIC EXPOSURE TO OVERNUTRITION
However, it is well recognized that chronic exposure to overnutrition, such as what occurs in obesity, results in a blunting of the insulin response to an acute stimulus.

INFLAMMATION
Whatever its origin, be it or not obesity the main initiator, the chronic low-grade inflammatory condition that accompanies the metabolic syndrome has been implicated as a major player in both the installation of the syndrome and its associated pathophysiological consequences.

WEIGHT LOSS HELPS INFLAMMATION
In good agreement with this interpretation of things, weight loss of obese patients is repeatedly verified to be associated with a decrease of inflammation biomarkers accompanied by improvement of metabolic parameters, namely, insulin sensitivity.

Monteiro, Rosário, and Isabel Azevedo. “Chronic Inflammation in Obesity and the Metabolic Syndrome.” Mediators of Inflammation 2010 (2010): 289645. PMC. Web. 11 Oct. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913796/

Diabetes Impact on World
https://www.ncbi.nlm.nih.gov/pubmed/29496507