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

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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 

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

Bananas are the Best!

Some people avoid bananas like the plague. “Too many carbohydrates and my blood sugar gets out of whack!” I even quit them for a while, due to this reason, with bad results. I ended up with headaches and low blood pressure. Bananas help these conditions with the potassium and magnesium they contain. They also have good amounts of fiber.

A study published in 2012 found that competitive cyclists performed better on long rides if they consumed either a banana (plus water) or a sports drink, compared to water alone.

Now a follow-up study, recently published in the journal PLOS One, concluded that bananas are even better than sports drinks at helping these athletes recover from extreme exertion.

Natural chemicals found in bananas help aid recovery from intense, prolonged exercise better than electroyle drinks. For replenishing energy and electrolytes, bananas can be more effective than sports drinks.

In this newest small trial, twenty cyclists rode in 75-kilometer time trials while ingesting a set amount of carbohydrates from either bananas or a six percent sugar beverage every 15 minutes.

However, bananas appeared to have added metabolic benefits above the impact of the sports drink alone, in that the banana’s serotonin and dopamine improved the athletes’ antioxidant capacity and helped with oxidative stress, improving their performance overall.

Ingesting carbohydrates from either source reduced inflammation compared to water alone, and improved the rate of metabolic recovery from this intense and prolonged exercise.

While this study did not test whether other fruits would work as well, it does lend support to the idea that components of whole foods interact to provide the best health benefits in the body.

One way to modify a banana’s impact on our blood sugar is eat only 1/2 serving at a time. Just because it comes in a neat package doesn’t mean we have to eat it all. We don’t inhale an entire pineapple (or at least I don’t!) in one sitting. Then what do we do with the other half? We can slice it up and freeze it. Oh, my! These frozen circles are wonderful for yogurt in the morning, for banana “ice cream” and for baking.

When my bananas go all ripe all at once, I cut them up and freeze them in circles. I weigh 60 +/- grams out into the bowl in the morning and add another 1/2 cup of fruit to the Greek yogurt and protein powder. I add a bit of peanut butter to have some fat to have this stick to my ribs and slow down the glycemic effect.

Another way to reduce the glycemic index of the bananas is to eat them when they are less ripe. A bright yellow banana with brown spots has more sugar content than a pale yellow one with light green streaks. A solid green banana is not ready to eat!

https://www.nutritionletter.tufts.edu/issues/14_9/todays-newsbites/Bananas-Beat-Sports-Drinks_2450-1.html

WHY IS FAT SO POPULAR?

TRUTH!!

Why do we choose the food on our plates? Some of us eat traditional foods from our childhoods, our cultures, or our homelands to connect us with our history and our stories. Others of us may choose alternative menus, to change our story line or to rewrite a troubled or fraught past. In this way, “what we eat proclaims who we are,” even as it nourishes the person we are becoming in the flesh.

Yet the extreme carnivore fat shamers have no problem what so ever in singing the praises of a huge, fat riddled hunk of ribeye steak, preferably rare, and eagerly devoured as a testimony to their peak powers and dominance traits. They often mention bitcoin’s luster or their own wellness ventures if the conversation goes much past hello. I’ve often wondered if the inanimate aspect of the slab on the plate allows them to connect more deeply with their food than they can with an actual human being, who has feelings and might speak back. Better to devour both of these, and stay unaffected by the outer world’s complexities.

However, the world always intrudes. We find no sanctuary, for we tear down the very walls which we build about ourselves. If we choose the extreme course, we’re on a path to self destruction, unless we change our lives. The ancient Greeks were wise to say, “The middle path is safest and best.”

Our choice of menus, diets, or eating plans is also a form of tribal signaling, as we send out signs for others to recognize and to respond accordingly. Fat shaming is a negative form of signaling by those who overvalue outward appearances. Those whose bodies are overly generous in size need to disregard this crowd’s disgust. Instead, discovering their personal value and worth is more important so they can be proactive about their own health. To enjoy life, to live as well as possible, and to be a blessing to our family and the community, is important for each of us.

WHAT IS TRUTH?

With all the competing claims out in the world today, how can we know what is truly healthy for the long haul? Since anyone can get on the internet and make any claim they want, until someone gets hurt and the legal process shuts their scam down, how do we sort out these “Truth Claims?” The accepted way is a RCT, or randomized controlled trial, which enrolls a large number of persons and follows them over many years. This is the “gold standard” of science, rather than “I use it and it works for me, plus listen to these testimonials!” In between is the single paper, not published in a major journal, with only a small sample of 50 to 100 subjects studied for a brief period. (If someone still believes “all these truths are equal,” I may know a friend with a friend with seashore property in Arizona to sell you, but I’d recommend a lesson in logic first.)

The Lancet Public Health Journal, August 18, 2018, published a major prospective cohort study and meta-analysis of dietary carbohydrate intake and mortality. The study followed nearly 16,000 adults in 4 different US communities for 25 years and they added in published research results from 7 multinational prospective studies. They did some big number crunching, so if you want to read the whole paper, the link is at the bottom of the page. It is a real RCT study, and deserves space for commentary.

MORTALITY AND FAT SOURCE

As the wag says, “men live longer if they don’t mention the extra weight their sweet cake is carrying on her hips.” It must be true–Neil DeGrasse Tyson’s photo is connected to this quote (meme worthy, for sure!).

When my mother made meatloaf, it had breadcrumbs and an egg to bind it together. She laid two strips of bacon on top of the loaf in the pan so it would get extra flavoring. Today people wrap the entire meatloaf in two pounds of bacon before they grill it on the outdoor BBQ pit. That pork fat goes into the food we eat and stays in the arteries to clog those vessels. We might be able to live higher on the hog than our parents, but we won’t live longer, not even with a good medical plan.

LIFE EXPECTANCY AND INCOME

Fifty years has passed: we eat worse, exercise less, and we our life expectancy has quit increasing. Back in 1966, men and women could live on average to age 67 and 73. Now those numbers are 76 and 81 in 2016. Back in 1933, men could expect to live to age 61 and women to 65. At least we aren’t going back to those “really good old days” when life was harsh, medicine lacked modern advances, and sanitation was poor.

Today poverty often impacts life expectancy due to food deserts in neighborhoods, lack of health insurance, and low incomes. The wealthy live longer. The poor in some cities — big ones like New York and Los Angeles, and also quite a few smaller ones like Birmingham, Ala. — live nearly as long as their middle-class neighbors or have seen rising life expectancy in the 21st century. But in some other parts of the country, adults with the lowest incomes die on average as young as people in much poorer nations like Rwanda, and their life spans are getting shorter.

CHOOSE YOUR FAT WISELY

This Study of Dietary Carbohydrate Intake and Mortality explored how the source of fat affected deaths in the group. The more meat fat a person ate, the more it impacted their life span for the worse (table 2).

The low-carb group was split into two separate groups:

1. The plant-based low carbohydrate dietary score was associated with higher average intake of vegetables but lower fruit intake (appendix p 11).

2. By contrast, the animal-based low carbohydrate dietary score was associated with lower average intake of both fruit and vegetables (appendix pp 9, 10).

3. Both low carbohydrate diets were associated with higher fat intake in exchange for carbohydrate, although the plant-based low carbohydrate diet had higher average polyunsaturated fat and lower saturated fat intake compared with the animal-based low carbohydrate diet (appendix pp 9–11).

ANIMAL FATS VS. PLANT FATS

People choosing an animal-based diet had an overall, higher, total protein intake. Five foods differed most significantly between the highest and lowest quantiles of animal-based and plant-based low carbohydrate dietary score (appendix p 9):

1. The animal-based low carbohydrate diet had more servings per day than did higher carbohydrate diets of beef, pork, and lamb as the main dish; beef, pork, and lamb as a side dish; chicken with the skin on; chicken with the skin off; and cheese (appendix p 10).

2. The plant-based low carbohydrate diet had more servings per day of nuts, peanut butter, dark or grain breads, chocolate, and white bread than did higher carbohydrate diets (appendix p 11).

3. Both low carbohydrate diets were lower in average regular soft drink intake (appendix pp 10, 11)

DEATH BY GIANT RIBEYE STEAK

Exclusionary diets, unless for medically necessary reasons, are not the best choice. Just because we want to jump off a cliff doesn’t mean we should do this! Someone who wants to eat only white food, as my child did for a time, is going through a phase. An adult who won’t eat anything white is missing out on some food groups, or doesn’t want to spend the time learning about food. If we have time saving machines all around us, why don’t we have the time to care for our embodied selves in this spare time? Do we value our work more than the worker? This devaluation of people is a slippery slope to other ills, not only to self harm but to disparagement of others or outright hatefulness.

1. In the ARIC cohort and in meta-analysis, increased consumption of animal-based protein and fat instead of carbohydrate was associated with a significant increase in all-cause mortality (table 3). Eat more animal fat and die sooner.

2. Alternatively, increased consumption of plant-based protein and fat instead of carbohydrate was associated with a significant decrease in all-cause mortality (table 3). Trade animal fats for healthier plant fats from nuts and seeds, such as olive oil. Use in moderation.

3. The animal and plant-based findings were consistent for cardiovascular and non-cardiovascular mortality (appendix pp 3, 4). Both heart disease and other diseases are made worse by animal fats. Let’s eat leaner, greener, and add more plants into our menus.

4. Similarly, in the meta-analysis, mortality increased when animal-derived fat and protein were substituted for carbohydrate, and decreased when these substitutions were plant-based (table 3). Eating more plants would do us better.

THE SWEET SPOT

The model for carbohydrate caloric intake is about 50% of total calories per day. It seems to be a sweet spot for life expectancy. In the diabetes world, most of us work to control our blood glucose readings by diet, so many of us will reduce our carbohydrates until they’re minimal at best. We may get good readings on our glucose meter, but what about our heart health? We don’t have a home health test for this. Since people with diabetes also have high rates of heart disease, we need to think of our whole body as one interconnected system, and not focus only on one symptom. We are complex and wonderful, so finding a balance for our finely tuned instrument is important.

ALL CARBS ARE NOT EQUAL

What carbohydrates we choose are another factor. If we think a bag of potato chips is equal to a baked potato in calories and nutrition, we have another think coming. Learning to read nutrition labels might cure us of this delusion. In the meantime, avoiding the snack aisle at the grocery store can keep us from bringing this ersatz food product into our home.

In “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association Clinical,” the trials that used polyunsaturated fat to replace saturated fat reduced the incidence of cardiovascular disease. In contrast, trials that used mainly carbohydrates to replace saturated fat did not reduce CVD.

CHOOSE CARBS WISELY

However, the types of carbohydrate-containing foods were often unspecified and typically included sugar and other refined carbohydrates to maintain energy balance. When carbohydrates from whole grains replace saturated fat, evidence from prospective observational studies indicates reduced CVD. The two best interventions for menu modification are DASH and the Mediterranean Diet.

LIFESTYLE MODIFICATION

The other way we can help keep our blood sugar in range is lifestyle modification. This is the most difficult of changes most of us have to make. Exercise, meditation, journaling, adjusting recipes, cooking meals, making menus, and setting a bedtime or wake up schedule all seems like too much at once. Of course it is! And if it were easy, everyone would be doing it, no one would blog about it, and there’d be no great 25 year long studies to tell us not to wrap two pounds of ground beef in two more pounds of fatback bacon.

Actually, Aristotle, the Ancient Greek philosopher, spoke about the “golden mean.” Moral behavior is the mean between two extremes: at one end is excess, and at the other deficiency. Find a moderate position between those two extremes, and you’ll be acting morally, or rationally. This was his goal in life.

If we were to pick only one of these lifestyle modifications per week to work on, then in the next, do another one the best we can, and do on in the following weeks. Soon we’d all be more comfortable with the routine, and all of us would be doing them all without even realizing it. This is how you sneak in your learning! Before you know it, you have a transformed life. No one waved a magic wand over you, but you grew into your grown up shoes slowly but surely.

Best wishes for a better life, with more exercise and more joy!

Love, Cornie.

The Lancet Public Health Journal, August 18, 2018

https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2818%2930135-X/fulltext

Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association | Circulation

https://www.ahajournals.org/doi/10.1161/CIR.0000000000000510

SHARK WEEK CHOCOLATE BARK

Shark Week always grabs my attention. After all, that’s what sharks do! Or maybe because it’s far too hot to be outside in Arkansas or because my inner child loves to learn new things. I always loved the beach as a child, since the sea breezes kept the heat tolerable. Inland, folks just suffered in the sweltering humidity pods. Thankfully we now have modern air conditioning, an invention that didn’t come to my home until I was a teenager.

When the temperature was 99F at 10 PM, even a ceiling fan wouldn’t make sleeping comfortable. Cooking was out of the question. Daddy would barbecue or we’d eat cold cuts and fruit. Chocolate candy bark didn’t take long to heat on the stove, so it was a treat to make in the cooler mornings. It also reminds me of coral reefs, which Shark Week shows us nightly on the Discovery Channel.

Corals come in a wide array of shapes, sizes, and colors. Some resemble deer antlers, trees, giant fans, brains, and honeycomb. Although many corals may look like plants, they’re actually animals; they’re most closely related to jellyfish and anemones. There are three different types of coral reef formations—barrier reefs, coral atolls, and fringing reefs. Barrier reefs help to protect lagoons and other types of shallow water; coral atolls (which are often mistaken for islands) are made from volcanic remains; and fringing reefs are found right along the coastline.

Coral reefs, which only grow at a maximum depth of around 150 feet, also grow very slowly, at an average rate of just two centimeters per year. This is because their biomes must maintain a temperature of 70 to 85º Fahrenheit. (Shallow water is more easily warmed by the sun.) Strangely, most coral reefs seem to grow on the eastern side of land masses, where the temperature is believed to be warmer than the western side. Stony coral groups are primarily responsible for building up reef structures.  Coral reefs grow upward from the sea floor as the polyps of new corals cement themselves to the skeletons of those below.

When I make Shark Week Chocolate Bark, I gather the following dry ingredients in a plastic bag or in a bowl:

120 gram(s) Wonderful Pistachios Roasted & Salted Shelled Pistachios

0.5 cup Dried cherries (tart montmorency)

12 pretzels Splits pretzels—break into pieces 1 inch long (I used the broken pieces in the bottom of the bag).

Also needed:

1 tbsp Vanilla extract —divided into 2 tsp and 1 tsp

12 tsp Coconut Sugar—divided into 8 tsp and 4 tsp

Then I weigh out 571 gram(s) GHIRARDELLI chocolate premium baking chips 60% cacao bittersweet chocolate — divided into 400 grams and 171 grams.

Take the larger amounts of chocolate baking chips first. Take chocolate and put into microwave safe bowl. Microwave for 30 seconds and melt them in the microwave. Stir well. The first or larger amount may need a second 30 second cooking. The hot melted pieces will melt the unmelted ones. Stir after each heating. Bowl will be HOT! Don’t over cook the chocolate.

Remove & add vanilla 2 tsp. Stir. Add 8 tsp sugar. Stir.

Turn out onto parchment paper on cookie sheet. Spread chocolate with spatula. Spread nut and pretzel mix out over it evenly. Gently press it into chocolate.

Take remaining chocolate and put into same bowl. Microwave for 30 seconds. Stir well. The hot melted pieces will melt the unmelted ones. Don’t over cook the chocolate. Add 1 tsp vanilla and 3 tsp sugar. Stir well. Drizzle over the surface and spread out. It will almost cover the whole nut layer.

Put into icebox for for 30 to 45 minutes to harden. Afterward, cut into small pieces about 1” x 1 1/2”. It will keep in an airtight container for about two weeks.

Serving Size: Makes 36 pieces appropriately 1 inch by 1 1/2 inch.

Number of Servings: 36

As you can see, making chocolate bark with broken pretzels, pieces of dried fruit, and nuts comes together much like a coral reef: it gets all the various pieces cemented with a binding agent, which in the kitchen is chocolate. I don’t suggest you go out into the sea and nibble on a coral reef. It wouldn’t be good for the pearly whites.

The Benefits of Coral Reefs

Scientists have discovered that many parts of a coral reef can be harvested to make medications. According to the National Oceanic & Atmospheric Administration, coral reefs are emerging as the medicine cabinets of the 21st century: “Coral reef plants and animals are important sources of new medicines being developed to treat cancer, arthritis, human bacterial infections, Alzheimer’s disease, heart disease, viruses, and other diseases.”

Coral reefs are among the most biodiverse ecosystems on the planet. There are often more types of fish living in a two-acre area of healthy coral reef than there are species of birds in all of North America!

Coral reefs help to improve the quality of the surrounding water. They do this by filtering out things floating in the ocean, which leads to cleaner water. In addition to protecting shorelines, coral reefs are immensely valuable to the fishing and tourism industries. According to the World Resources Institute, the destruction of one kilometer of coral reef equals a loss of between $137,000 to $1,200,000 over a 25-year period. And yet, they estimate some 60% of the world’s coral reefs are currently threatened by human activity.

Dark chocolate has its own benefits to humankind. Without it, some of us aren’t fit for civilized company! We don’t need a massive shark bite full of this calming food to bring us into a harmonious state. This is because chocolate has multiple chemicals that produce positive feelings in us. Phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Another neurotransmitter, serotonin, is a mood-lifter, as well. One chemical that causes the release of serotonin into the brain is tryptophan, found in (wait for it!) chocolate!

If chocolate were a drug, we might need a prescription. Or we might find the law regulating how much chocolate we could have in our candies. As far as I’m concerned, the darker the better, but small children often prefer milk chocolate due to the greater sugar and milk content. Dark chocolate has probiotics and prebiotics, magnesium, iron, copper, and antioxidants. Even commercial dark chocolate bars will have large amounts of sugar, so not all dark chocolate is good for people with diabetes or weight issues. Look for 15 g carbohydrates per serving as a limit. Chocolate is a snack treat, not a meal.

A little afternoon pickmeup or as a side nibble with coffee and a friend, and your mood will be adjusted in no time. Then you can go back to swimming with the sharks and they can’t bite you, since you now have on your impervious dark chocolate shark repellent suit. Enjoy!

Joy and Peace,

Cornie

Nutrition Facts

Servings Per Recipe: 36

Serving Size: 1 serving

Amount Per Serving

Calories

127.9

Total Fat

8.1 g

Saturated Fat

3.9 g

Polyunsaturated Fat

0.4 g

Monounsaturated Fat

0.8 g

Cholesterol

0.0 mg

Sodium

65.2 mg

Potassium

39.4 mg

Total Carbohydrate

15.1 g

Dietary Fiber

1.6 g

Sugars

9.1 g

Protein

2.1 g

Vitamin A

2.2 %

Vitamin B-12

0.0 %

Vitamin B-6

2.2 %

Vitamin C

0.3 %

Vitamin D

0.0 %

Vitamin E

0.0 %

Calcium

0.4 %

Copper

2.2 %

Folate

0.0 %

Iron

7.1 %

Magnesium

0.9 %

Manganese

2.2 %

Niacin

0.0 %

Pantothenic Acid

0.0 %

Phosphorus

1.7 %

Riboflavin

0.0 %

Selenium

0.0 %

Thiamin

1.7 %

Zinc

Summer Bounty Bowl

Summer Bounty Bowl

Summer is in full bloom here in Arkansas in the middle of July. We now have local crops in our grocery stores, and the tomatoes are especially sweet. A few more days on the counter top in the kitchen and they are sugar bombs!

The summer squashes are also excellent. I like the zucchini and crook neck yellow squashes small, so they will cook on the al dente side. Nothing beats the taste of corn on the cob cooked in its own husk. I take off a few outer leaves, rinse the whole under cool water, and place it on a folded paper towel in the microwave. I set the timer for 3 1/2 minutes and go about my business of cooking dinner.

I took 4 ounces of 10% fat ground beef for my cast iron frying pan. As I stirred it on medium high heat, I looked for the container of leftovers with 1/2 cup each of zucchini and summer squash, 3 ounces of tomatoes, 1/4 onion and mixed Italian herbs. Once the meat was almost brown, I added this to the pan. It heated quickly. I was glad for this, since my grocery shopping jaunt had gone longer than I planned, due to a sudden rain shower.

Not long after, I heard the microwave sound. The paper towel is handy for grabbing that hot cob! It steams well inside its own husk. Once I peeled it back, I had a handle to hold the cob upright in the pan. I took a knife and cut the kernels off into the meat mixture. By the time I threw away the cob and stirred the whole pan about a few times, the dish was ready to plate (or bowl, in this case). I used 3/4 ounce cheese to top it, and emptied the remnants of a bag of shredded cheese. It was a very filling supper. Tasty, too, or my appetite just has a much sharper edge these days!

This was a 425 calorie meal, and took no longer than 15 minutes to prepare and cook, with 28 g carbohydrates, 20 g fat, and 33 g protein. It fits into a Mediterranean diet, and can fit into a low carbohydrate food plan. Paleo diets restrict corn because it’s a grain, and grains, as well as beans and legumes, are all excluded foods. Of course, paleo allows sweet potatoes, which have a higher carb content per cup (46 g) than corn (18 g), but no one ever said the paleo diet ever made scientific sense, anthropological sense, or medical sense.

In fact, our bodies are no longer the same as Stone Age people’s, just as our world has advanced beyond that era also. One aspect this diet fantasy does get correct is its insistence on whole or minimally processed foods. Of course, this is a characteristic of all healthy eating plans. The best plans, however, are the ones which have the least restrictions and the very best plans are the ones which you will stick to for a lifetime.

You heard right–lifetime compliance. We might fall off the wagon on a vacation or for a weekend, but not for longer. Especially if we have to watch our blood sugar closely. We know the damage from unrestrained highs or lows it can cause. I once hit a telephone pole at 5 mph while on vacation in a small town in North Carolina. I had an extra 10 days while my car was repaired before I got to come home, all because I didn’t eat before I decided to drive. I’m now trained. I was fortunate not to hit another vehicle or person. I am also much more sensitive to how I feel as my blood sugar drops, since I have the traumatic memory of the thud and crash connected to the swooning feeling of my body.

Only a few scientific studies have been organized to investigate the benefits of a paleo diet for diabetes, but their samples have been small and the time short. Not enough information exists to recommend the paleo diet for other than a short term weight loss diet. It’s not a lifetime healthy eating plan due to the elimination of dairy (calcium), and grains and legumes (nutrient dense fiber and vitamin sources).

With the hot weather outside, I’ll be making tuna salad, chicken salad, and cold, quick meals. Baking will have to wait for cooler weather! Friday might be 101F, with heat factors higher. Crunchy apples and raisins will likely appear in the meat salads. And yogurt, for somehow it tastes cooler than a cloying mayonnaise dressing.

Joy and peace to all,

Cornie

Good article on Stone Age humanity here:

https://www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat/

Information on scientific studies here:

https://www.mja.com.au/journal/2016/205/4/paleo-diet-and-diabetes