Do We Need an Appendix?

The debate has raged on for years as to what, if any, purpose the appendix serves. The current theory is that the appendix at one point in time helped to digest the roughage that our ancestors consumed when their diet was largely comprised of raw foods. Many researchers theorize that our appendix is quite simply a useless organ that might have been important at one point in our evolutionary process, but now serves virtually no function. Indeed, it is true that the appendix can sometimes become blocked and inflamed, creating a condition known as appendicitis, in which the appendix can potentially rupture and, if untreated, may prove fatal. Hence, most medical professionals consider the appendix to be nothing more than a potential liability. Many doctors are willing to remove healthy appendixes during other, routine operations. But are modern doctors missing something?

The answers vary widely. A study by the University of Miami published in the 2003 American Journal of Obstetrics and Gynecology went so far as to suggest that the removal of an appendix during “benign gynecologic procedures does not increase post-operative complication rates or length of hospital stay.” Most doctors subscribe to this belief, advocating that the removal of a healthy appendix results in neither longer hospital stays nor any form of post-surgical complications, and many actually recommend performing appendectomies during common procedures to avoid potential problems with appendicitis later in a patient's life.
However, the other school of thought relies upon the belief that if humans do evolve, then why do our bodies still retain an appendix if it is not used for any known purpose? Could the appendix be helping with the overall health of an individual's body? Is it in fact nothing more than a useless piece of tissue? Recent research appears to demonstrate that the appendix may actually play an important role in helping to maintain the health of the gastrointestinal tract, thus contributing to a stronger immune system.

A study published in the Journal of Evolutionary Biology by a group of researchers from the University of Arizona College of Medicine at the Arizona State University, concluded that the appendix is in essence a safe-house for symbiotic gut microbes that help preserve internal flora during times of gastrointestinal infection, stating that “this function is potentially a selective force for the evolution and maintenance of the appendix, and provides an impetus for reassessment of the evolution of the appendix.” According to the researchers, the appendix is a specialized organ that has helped maintain humanity's grasp on health for more than 80 million years, and without the appendix the symbiotic relationship between bacteria in our gastrointestinal tract might well be severely diminished, if not destroyed, leading to the eventual inability to properly digest foods and absorb nutrients. While this research is by no means conclusive, and further studies into the area need to be undertaken before a final conclusion can be made, it is certainly worthy of note for those who might otherwise blindly follow traditional teachings.

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Is Food Better Consumed in a Raw Versus Cooked State for Ultra Nutrition?

Raw foodism started out as a trend amongst vegetarians and health buffs, but over the years it has transformed into its own lifestyle that promotes the consumption of raw foods, or rather foods that are consumed in an un-cooked and un-processed form. The belief is that raw food contains a variety of enzymes that are destroyed during the cooking or processing of the food; enzymes that would contribute to a healthy lifestyle. There are quite a few varieties of raw food groups, ranging from raw veganism, where only raw plant foods are consumed, to those who consume raw animal products and raw meat. There are typically three types of raw foodists: raw vegans, raw omnivores, and raw carnivores.

This lifestyle or philosophy towards food goes beyond simply the beneficial enzymatic properties in the food itself. Studies have shown that carrots contain a chemical known as falcarinol, which has been linked to significant decreases in the risk of tumor development in laboratory rats, and when a carrot is peeled and chopped prior to consumption, this chemical is released from the carrot and is reduced by 25% or more.

Some of the earliest research into raw foodism was conducted by E.B. Forbes and Dr. Edward Howell, both of whom argue that cooked food not only weakens the strength of an individual's teeth, but also more importantly destroys some of the natural enzymes, which are critical aspect of proper health, especially in the digestive process. However, there are also downsides that should also be reviewed. For instance, some types of plants or even animals contain poisonous aspects, which, if consumed in raw format could potentially be dangerous. Furthermore, studies have shown that cooked tomatoes contain a greater percentage of lycopenes (the component that provides tomatoes with their red color) as opposed their raw counterparts. Studies by Dr. Rui Hai Lui and colleagues at Cornell University demonstrated that trans-lycopene rose by 54%, 171% and 164% during cooking times of 2 minutes, 15 minutes or 30 minutes, respectively. Similarly, cis-lycopene levels rose by 6%, 17% and 35% and antioxidants increased by 28%, 34% and 62%.

Furthermore, raw vegans who refuse to consume any type of animal by-products are generally found to present with lowered bone density and corresponding ailments, such as tooth decay and osteoarthritis as a result of a severe lack of calcium in their bodies. Other raw omnivorous diets have resulted in severe underweight issues, and still others have shown severe vitamin deficiencies, such as vitamin B-12, when certain types of food groups are eliminated.

If you are interested in pursuing a raw food lifestyle, it is vital to discuss it with your licensed medical practitioner in advance. While it is true that there are certain benefits from consuming raw food, it is also important that you understand the potential side effects of certain types of food or animal by-products which need to be cooked in some manner prior to consumption. Before embarking on a certain diet, ensure that you are informed as to potential risks, and determine whether your individual constitution would benefit or do poorly from such a regime.

The Relationship between Fish and Macular Degeneration

Macular degeneration is a medical condition that generally only affects older adults as a result of the wear and tear on the eyes. The results are generally a loss of vision in the center of the visual field due to damage to the retina. It can cause a variety of complications, such as difficulty in reading and recognizing faces, much less driving and other vision-oriented tasks. Ironically, peripheral vision is generally not affected which allows individuals to maintain their daily routines, albeit at a reduced pace.

Over the years the consumption of fish, and fish by-products, has been shown to have a wide variety of beneficial side effects. For example, the omega-3 fatty acids found in oily fish have been clinically proven to help with depression levels during pregnancy, and oily fish has been long known to provide increased cognitive abilities to those individuals consuming it on a regular basis. One of the most recent concepts suggests that eating several servings of oily fish per week could halt the progression of macular degeneration, according to a study performed by researchers at Tufts University, as published in the British Journal of Ophthalmology.

Previous research has shown that a diet high in omega-3 fatty acids can actually decrease an individual’s risk of developing macular degeneration by roughly 30%. This current study examined those numbers to determine whether or not a diet rich in omega-3s could also benefit individuals already suffering from the disease. What they found was that individuals who were in the early stages of the disease who consumed a diet high in omega-3s had a 25% reduced probability of their disease progressing to the more advanced stage. In addition, individuals suffering from advanced forms of macular degeneration that began consuming a diet high in omega-3s in conjunction with supplemental antioxidant vitamins and minerals, showed a decreased risk of 50% of acceleration of the disease.

While the research itself is not conclusive evidence it does suggest that there is yet another reason to consume high levels of omega-3 as part of a balanced nutritional regimen. Based upon the findings of the study, the researchers involved recommend consumption of between two and three servings of fatty fish every week, suggesting that a meal high in omega-3s might actually alter the blood fat levels, making them less harmful to the eye itself.

Interestingly enough, the research showed that the risk reductions were the same in both wet and dry forms of the disease, suggesting that macular degeneration could potentially be substantially reduced provided that a proper diet is maintained throughout the course of an individual's life. Even so, it should be noted that the reduced risks are not necessarily indicative of complete protection from the disease, simply a reduced chance of developing it over time.

Are There Benefits to Eating Fermented Food?

Fermentation has long been known to be an excellent way to preserve food, often being used to ensure that vitamin-rich foods can be served fresh, regardless of when the food was first harvested. According to traditional Chinese medicine there are actually five different flavors of fermented food: sweet, salty, sour, bitter, and pungent. Each flavor corresponds with a specific type of effect and all five need to be consumed in a balanced setting for optimal health. Not only are fermented foods high in vitamins and minerals, but they also provide the body with beneficial microflora that are essential for maintaining a healthy digestive system.

The philosophy believes that each type of flavor points to a specific aspect in the food. For example, fermented vegetables have a distinctive sour flavor that corresponds to a specific element in the vegetable that is believed to benefit the liver and gallbladder. Author Sandor Ellix Katz, the author of the book Wild Fermentation, specifically credits fermented foods as being the sole reason for his superior health and energy, despite having lived with AIDS for many years.

The scientific explanation behind fermented foods is fairly simple. Cultured vegetables contain many healthy bacterial cultures, such as lactobacillus. Pursuant to numerous clinical studies, the more healthy types of microflora an individual has within their body the stronger their immune system, and the better the receptors in the body will function when exposed to dangerous bacteria and viruses. Not only are fermented vegetables high in healthy bacteria, but they are also high in antioxidants. They assist the body in breaking down and preserving nutrients, as well as stimulating the creation of new cultures within the body, which form numerous types of vitamin B, such as folic acid, niacin, and thiamin. Additionally, fermented grains help to remove toxins from food, such as phytic acid, which can block the absorption of calcium and iron. Fermented grains function as a neutralizer of this acid.

One of the most common types of fermented foods is sauerkraut, which is essentially nothing more than fermented cabbage. Pickles are another form of fermented food, as well as carrots, scallions, onions, broccoli and cauliflower. All that is necessary is to chop or slice a chosen vegetable into tiny pieces, mix them in a large bowl, apply salt and stir. As you stir, the salt helps to release the liquid residing inside the vegetables. Pour the mixture into a jar - vegetables generally require a minimum of four to seven days to ferment. Open the jar daily to release pressure and check the flavor, then store in the refrigerator once it has achieved the desired taste.

Correlation Between Eating Too Quickly and Overeating

Obesity Epidemics and ‘Loss of Control’ Eating
It is becoming common knowledge that wealthy Western countries such as the USA are facing what is increasingly referred to as an ‘obesity epidemic’. A report published in the American Psychological Association’s Journal of Consulting and Clinical Psychology in 2007 made reference to a tripling in the prevalence of pediatric overweight issues in recent years – a development which may well have serious health implications for a new generation of Americans. As a major public health issue, making sense of why and how individuals become overweight is of pressing concern.

The researchers who wrote this report investigated the eating behaviors of 445 children and adolescents, and concluded that youths who experienced ‘Loss of Control’ (‘LOC’) eating episodes were significantly more at risk of obesity than others. Loss of Control eating was described to the youngsters as ‘like a ball running downhill’ in order to convey the sense that it is often experienced as an unstoppable phenomenon. As with adults who experienced it, the regular occurrence of LOC eating was associated with obesity and psychological distress (subjects felt ashamed and unhappy both about their behavior and their overweight appearance, negative emotions which in themselves contributed to further LOC eating episodes).

Clearly, finding ways of interrupting and preventing loss of control eating may be an important key to promoting healthy weight amongst both young and old alike. But just how is LOC eating associated with unhealthy weight gain? What physiological and hormonal responses might be involved?

Rapid Eating and Appetite Regulation
Research published in the Journal of Clinical Endocrinology and Metabolism (JCEM) has indeed identified a possible physiological mechanism for LOC eating. Loss of control eating is associated with eating very quickly, and the rapidity of food ingestion is a key factor in weight gain. Eating too quickly leads to over-consumption rather than satiation, and there is a physical cause for the result: rapid food ingestion inhibits the secretion of hormones which are normally released when food enters the stomach – hormones which inform the brain that food satiation has been reached. In other words, these hormones effectively signal the brain to stop any further eating behavior. Two hormones in particular (Peptide YY and Glucagon-like Peptide-1) have been shown in previous studies to be associated with appetite regulation; they are released after eating and act on the brain to generate feelings of fullness and satisfaction. Eating behavior stops once the hormones have been activated.

The new study specifically considered the effect of different rates of eating on the release of appetite-regulating hormones. Subjects were all asked to eat the same meal (300ml of ice cream) but at different rates. Blood samples measuring the levels of plasma lipids, glucose, insulin and appetite-regulating hormones were taken before the meal and at intervals of 30 minutes after eating had commenced, ending at 210 minutes. Subjects who took a full 30 minutes to eat their ice cream showed significantly higher concentrations of both Peptide YY and Glucagon-like Peptide-1 as compared with those who ate much more quickly. Subjectively, the slower eaters also reported higher levels of food satiety.

Time to Slow Down
The researchers suggest that the high-technology, high-speed modern world we live in may be contributing to rapid eating: far more people are tempted to ‘snatch a quick bite’ while essentially on the move, rather than sitting down to a proper leisurely meal time. In a nutshell, it could well be that high pressure working conditions, which permit insufficient time to eat properly, are encouraging individuals to fall into a rapid eating pattern. The result is over-consumption and dissatisfaction, a lamentable combination that fosters further rapid over-consumption.

The implications of the research are actually rather pragmatic, provided there are no entrenched psychopathological factors contributing to over-consumption. Where eating is associated with desperate, ‘quick-fix’ counter-depressive measures, for example, the emotional issues may have to be addressed before (or alongside) the implementation of a practical eating strategy. But some simple practical measures can be identified.

Most importantly, the key message is: ‘Slow Down!’ Slowing down the pace of eating makes it considerably harder to overeat. Eating a meal little by little, pausing every now and then, allows the brain more time to receive the hormonal messages, enabling it to generate conscious feelings of fullness much more effectively (it is estimated that the stomach takes approximately 20 minutes from the commencement of eating to produce the appetite-regulating hormones).

Unlike rapid eating, slow eating has no adverse effects on health and will produce only positive health benefits, chiefly by significantly reducing the risk of obesity through over- consumption. Moreover, it fosters a different form of food enjoyment as compared to that of instantaneous re-fuelling: people begin to taste food more fully when they eat slowly, savoring and appreciating it, pleasures which not only encourage further slower eating but a desire to eat better quality food. Indirectly, a more leisurely pace of eating may restore a kind of social pleasure to eating – sitting down to a meal with friends or work colleagues is intrinsically more pleasurable than swallowing fast food between phone calls or while walking back to the office.

Finally, as everyone who has eaten too rapidly knows all too well, eating quickly predisposes individuals to unpleasant side-effects such as gastro esophageal reflux (or heartburn). In this instance, it truly is healthier to be slow.

Practical and straightforward though the ‘slow down’ message may sound, it does appear to fly in the face of powerful cultural trends. The speed of life appears to be increasing, not decreasing, and finding the brake pedal – even simply for a modestly leisurely lunch – may be much more difficult to institute in practice. It is likely to be more successfully if engaged in as a collective exercise, rather than an individual one. Recruiting just one friend or work colleague for lunch – even once or twice a week at the outset – is at least a beginning. And a small group might well establish a new culture.

Its all about eating the right stuff at the right pace. UltraFitnessDynamics

Ginger: The Super-Herb

Ginger

Ginger is actually derived from the tuber side of the organic world, along with potatoes, turmeric, cardamom, and galangal. People eat ginger both whole as a delicacy or ground up and used as a spice. Some use it for its medicinal properties, and while it initially was only popular in Asia it has since spread throughout the rest of the world and is now a spice commonly associated with India, West Africa, and the Caribbean.

The smell of ginger is actually a unique combination of oils in the plant which are scientifically proven to increase the motility of the gastrointestinal tract and include a variety of analgesic, sedative, antipyretic, and antibacterial properties. In addition, ginger oil has been proven to prevent skin cancer in mice, and the University of Michigan conducted a research study that showed how these same oils can kill ovarian cancer cells. But there is much, much more to this little tuber than meets the eye.

Ginger has been used for culinary purposes for years. The younger roots are juicy and fleshy and have a fairly mild flavor, with many countries actually pickling them in vinegar or sherry as a way to preserve them for snacks. In addition, they can be stewed in order to create ginger tea, which many people enjoy with a slice of lemon or orange and a dollop of honey. The more mature roots are fibrous and nearly dry, with the juice from these geriatric elders being extremely potent to the point that very little cooking time is required. The mature roots are often used as a spice in Chinese and Indian cuisine, but beyond its simple flavor it can actually be used as a preservative, and has been proven to kill salmonella. Ginger is also used for candy, or for flavoring in such things as gingerbread, cookies, crackers, cakes, ginger ale, and ginger beer.

In India, ginger is one of the main spices used in creating curry dishes, along with the curry itself. It is also commonly used to create candies. Ginger is often used as a base for chicken and meat dishes along with onions and garlic in Bangladesh, while individuals in Burma use it as a main ingredient in traditional medicines and as one of the main cooking spices. Asian cuisine uses it for a wide variety of purposes, and in America it is most commonly used for ginger ale and gingerbread, while the Caribbean uses it as a primary cooking spice, although Jamaicans actually make a ginger beer, as do residents of Corfu.

The Medical Beauty of Ginger

Ginger has a wide variety of beneficial properties, and its medicinal history goes back literally thousands of years. The FDA recognizes it as a generally safe product when used in medicines. Ginger can be used for issues as mundane as decreasing pain from arthritis, but also shows links to cholesterol-lowering properties and can be used as a blood thinner, both of which make it potentially useful for treating heart disease.

Ginger is also known to have an active component that helps work against certain forms of diarrhea, and in a variety of case studies has been shown to have positive effects for treating nausea as a result of sea sickness, motion sickness, morning sickness, and chemotherapy. In traditional medicine, ginger has a wide variety of uses that have yet to be scientifically proven. For example, ginger tea is a folk remedy for the common cold, and three or four leaves of Tulsi along with a snap of ginger on an empty stomach is considered a cure for congestion and coughs. Ginger ale and ginger beer are both known to have stomach-settling properties, much like Pepto-Bismol, and ginger water has been used to avoid heat cramps. Traditionally, ginger has also been used to treat inflammation, and there is current research which suggests that ginger could be useful for treating diabetes.

There are a wide variety of other examples, with many countries selling powdered ginger root in capsule form. In Burma, for example, ginger is combined with palm tree juice and boiled to prevent the flu. In India ginger is applied as a paste the temples to relieve headaches, in the Philippines it is used as a traditional drink to soothe a sore throat, and the United States uses the pill form to prevent motion and morning sickness.

Above and Beyond the Folk Remedies

Research is currently ongoing testing the validity of ginger as a treatment for a wide variety of symptoms. As mentioned earlier, the University of Michigan showed that ginger powder could induce death in ovarian cancer cells. The University of Minnesota performed a similar study and found that ginger slowed the growth of colorectal cancer cells, although the most common form of usage in the United States is for motion sickness and morning sickness. There is also research examining its purported benefits as an anti-inflammatory for arthritis, in addition to being used as a remedy for common heartburn, usually when drunk in the form of a tea. Research has also shown that ginger can provide migraine relief because of its ability to stop prostaglandins, which cause pain and inflammation of blood vessels, and since Chinese medicine also uses ginger tea with brown sugar as a treatment for menstrual cramps, research is being considered on that front as well.

With thousands of years behind its name as a traditional medicine around the world, ginger could be considered as important as green tea. Not only does it taste delicious, but it has a wide variety of potential medical benefits as well.

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Turmeric as a Way to Fight Body Fat

Fight the Good Fight

Every individual requires essential fats. These are the fats that our body requires for maintenance and reproductive functions. The minimal essential fat level for men is 2-4% and 10-12% for women, with women’s levels being naturally higher due to their different hormonal functions related to childbearing. Storage fats are the ones that create the greatest cause for concern. Storage fat percentages are always higher than the essential fat percentages, and unfortunately many have come to rely upon the faulty BMI (body mass index) equation as a way to measure their body fat. Body fat percentage is the best way to gauge an individual’s fitness level, since it is the only body measurement that directly calculates a particular individual's composition with respect to their height and weight.

Unfortunately, very few individuals ever consult with specialists in the field of measurement of body fat, leading to general incorrect notions concerning proper fat levels amongst the mass populace. The BMI is a flawed system because it makes widespread assumptions as to what every person of a particular height should weigh, regardless of the compositions of each individual. For example, a person with a greater than average lean muscle mass might be classified as overweight or obese due to the fact that the muscle weight was counted as storage fat – whereas the individual in question is actually in peak physical condition.

In modern times, especially with the obesity epidemic in America, many individuals have become obsessed with weight. Attention is rarely paid to healthy levels of fat, with the focus instead being placed upon an unrealistic ideal of the slender model, without regard to health.

Ways to Combat Body Fat

Obviously it is easiest to combat body fat simply by avoiding becoming overweight, through following a healthy diet and regular fitness regime. Granted, some individuals have genetic disorders that impact their ability to do so, but as a general rule if a proper diet is combined with a regular exercise regimen, the body will naturally gravitate towards healthy levels of essential and stored fats. In contrast a sedentary lifestyle combined with poor food choices leads the body to stores fat.

In addition to healthy eating and exercise, appropriate supplementation and adequate amounts of sleep, certain herbs are known for their ability to assist in burning stored fat.

Turmeric

Current research is showing that turmeric may help reduce weight gain by suppressing the growth of new fat tissue, pursuant to a study published in the Journal of Nutrition by Tufts University in conjunction with funding from the US Department of Agriculture and the Higher Education Commission of Pakistan. Their research involved two groups of mice with high fat diets. They supplemented the diet of half the mice with the equivalent of 500 mg of turmeric per kilogram of body weight per day, and found that mice with the substance in their bloodstream had significantly lower blood cholesterol and less density in fat tissue, implying that lower levels of blood vessel growth equals lower growth of fat tissues. In addition, their livers also contained significantly less fat, with the researchers concluding that, “curcumin appeared to be responsible for total lower body fat in the group that received supplementation.”

Turmeric is an herb similar to curry, usually found in South Asia and the Middle East, with an active ingredient known as curcumin. In medieval Europe it was known as Indian saffron, and it is most commonly used in South Asian and Middle Eastern cuisine for its spicy flavor. It is a slightly hot and peppery spice with a mustardy overtone. For years in South Asia it has been used for its medicinal properties, mostly as an antiseptic for cuts, burns, bruises, as well as an antibacterial agent. It also supposedly helps with stomach problems and other ailments. In Pakistan, it is considered an anti-inflammatory agent. In conjunction with its use in weight loss research, research is also being conducted to investigate its potential ability to aid in the treatment Alzheimer's, cancer, arthritis, and other biological disorders. The United States National Institutes of Health are also looking at turmeric as a means to treat colorectal and pancreatic cancer.

A potent herb, indeed.

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Green Tea as a Treatment for Prostate Cancer

Green Tea

Green tea has long been praised for its many antioxidant properties. In the last decade we have seen green tea become a major focus of research within the scientific and medical communities in order to determine the extent of its alleged health benefits. Advocates of green tea usage suggest that the properties of the tea lower the risk factors for contracting heart disease, cancer, weight gain, and other maladies. Traditionally, it has been associated with Asian and Middle Eastern countries, but in the last part of the 20^th century and into the 21^st we have seen green tea consumption increasing steadily in the West.

There are dozens of green teas to choose from; Chinese green tea, Japanese green tea, or green teas from the Middle East and other regions of the world. As a general rule of thumb it is brewed with two grams of tea to 100 milliliters of water, but the actual brewing time and temperature will vary depending upon the type of tea, as well as personal preference. Normal green tea is caffeinated, and in some cases may contain more caffeine than coffee. The amount in any single serving can vary significantly depending upon the method of brewing and type of tea used.

Tea has been consumed in China for more than 4,000 years, and it is largely considered to be the originating country for knowledge about, and consumption of, the beverage. However, many Asian cultures such as Japan, Vietnam, Korea, India and Thailand have long used green tea as a method of traditional medicine for regulating body temperature, controlling blood sugar, promoting digestion, and controlling bleeding. A book written in 1191 by the Zen priest Eisai describes the positive effects of green tea on the five vital organs, especially the heart. He discusses its uses for preventing fatigue, improving urinary and brain functions, its stimulant properties, ability to quench thirst, and for easing the effects of alcohol.

The Health Benefits

Green tea contains polyphenols, which have long been thought to improve health. Clinical studies show that green tea can reduce the risk of cardiovascular disease, cancer and dental cavities, improve bone density, cognitive function, and assist in ridding the body of kidney stones. Many of the clinical studies have been performed informally, with the results being mixed and inconsistent, depending upon the groups who performed the studies. Green tea is known to contain carotenoids, tocopherols, ascorbic acid, and many different minerals, making it a powerful antioxidant.

A study at Birmingham University showed that the rates of average fat oxidation were 17% higher after ingestion of green tea versus a placebo, implying that green tea cannot only help burn fat during exercise, but can also improve sensitivity and glucose tolerance in healthy young men. Another study at Technion showed that mice infected with Parkinson's and Alzheimer's, when fed the main antioxidant extract of green tea called EGCG, exhibited improved brain cell recovery. The findings were published in the Fourth International Scientific Symposium on Tea and Human Health in 2007.

Green tea has often been credited with a wide variety of additional health benefits, not all of which have been validated by scientific research. Therefore these are considered anecdotal claims only, and hence fall within the realm of alternative medicine. For example, certain individuals claim that green tea can help treat multiple sclerosis, as well as prevent the degradation of cell membranes and reduce the effects of LDL cholesterol. Dr. Nicholas Perricone appeared on ‘The Oprah Winfrey Show’ and claimed that drinking green tea over the course of six weeks rather than coffee may enable an individual to lose up to 10 pounds due to the fat burning qualities of the herb. Important to this discussion is the alleged effects it can have on the prevention and treatment of cancer.

Can Green Tea Really Help Treat Prostate Cancer?

One of the only studies performed on the subject, published in the Journal of the American Association for Cancer Research, showed that men with prostate cancer who consumed the active compound in green tea showed a significant reduction in the serum markers predictive of progression of the pre-existing prostate cancer. The study was an open-label, single-arm, phase II clinical trial and included 26 men between the ages of 41 and 72, all of whom had been diagnosed with prostate cancer and scheduled for radical prostatectomy. They consumed four capsules daily containing the Polyphenon E until the day before the surgery, which is the equivalent of roughly 12 cups of normally brewed, concentrated green tea. The duration of the study ranged from 12 to 73 days, with a median time of 34.5 days according to Dr. James A. Cardelli, professor and Director of Translational Research at the Feist-Weiller Cancer Center, LSU Health Sciences Center-Shreveport.

The eventual findings showed that there was a significant reduction in serum levels, with some patients showing reductions greater than 30%. According to Dr. Cardelli the compound “may have the potential to lower the incidence and slow the progression of prostate cancer…and there is reasonably good evidence that many cancers are preventable, and our studies using plant derived substances support the idea that plant compounds found in a healthy diet can play a role in preventing cancer.”

However, it should be noted that these results were not conclusive. The researchers themselves said that these findings support “a potential role for Polyphenon E in the treatment or prevention of prostate cancer”, but as Dr. William G. Nelson of the Johns Hopkins Kimmel Cancer Center noted, “this trial was not a randomized trial, which would have been needed to be more sure that the observed changes were truly attributable to the green tea components and not to some other lifestyle change that the men undertook in preparation for surgery. However, this trial is provocative enough to consider a more substantial randomized trial.” As a result, the researchers from the first study are currently working in collaboration with Columbia University on further studies.

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The Dangers of Artificial Sweeteners

Sugar and the Search for Alternatives

It has been known for some time that consuming excessive amounts of sugar in the diet can be harmful, producing surges of blood sugar levels which induce spikes in insulin responses, whereupon the blood sugar level plummets as rapidly as it previously soared. It is also capable of causing dental cavities and excess weight gain. However, switching to artificial sweeteners is not a problem-free option: concerns have been aired in the media in recent years about the safety of sugar substitutes.

Perhaps at the top of the list in this respect is the controversy surrounding the artificial sweetener ‘aspartame’ (also branded as ‘Sugar Twin’, ‘Equal’ and ‘NutraSweet’). Gaining Food and Drug Administration approval for certain culinary purposes (in breakfast cereals, puddings, chewing gum and gelatins and as a table-top sweetener) in 1981, aspartame is composed of two amino acids – phenylalanine and aspartic acid. These ‘building block’ molecules are also found in ordinary products, contributing to natural protein structure and to the molecular composition of certain natural flavor compounds. Following FDA approval as a ‘general purpose sweetener’ in 1996, aspartame can now be found in over 6,000 food products. Its chief advantage is not that it is calorie-free but that it is vastly sweeter than ordinary sugar (by a factor of between160 – 220). Much smaller amounts of this product can be used to sweeten foods to a level that only unhealthy amounts of sugar could achieve.

Controversy: Artificial Sweeteners and Risks to Health

Controversy took off in a significant way in 2005, when a team of Italian scientists at the European Ramazzini Foundation (ERF) in Bologna published research claiming to implicate aspartame in the development of certain types of cancer. The study tested 4,000 rats which had consumed large quantities of aspartame; the rodents were allowed to live until natural death occurred and the ERF team concluded that a larger than expected proportion of the animals died of cancer, a finding which they linked to aspartame consumption. Responding to this research in the United States, the consumer group ‘Center for Science in the Public Interest’ requested the FDA to conduct a review of aspartame’s safety in 2007.

The European equivalent of the FDA, the European Food Safety Authority (EFSA) also reviewed the ERF’s data in 2006, but concluded that, on the basis of all the evidence it had at its disposal, it did not consider the Italian team’s assertion that aspartame was a carcinogen to be justifiable. The FDA has seen the EFSA report and has yet to complete its own review; however, on the basis of the European review and other data, it has issued a provisional statement insisting that, despite examining more than 100 clinical and toxicological studies concerning the sweetener’s safety, it has not been presented with information that would lead it to alter its earlier approval.

Those who are implacably opposed to the sweetener will not be swayed by the FDA’s comments, however. It continues to generate considerable controversy and the mistrust surrounding it is featured prominently in many books, articles and websites. A scientist who surveyed the peer-reviewed safety literature for aspartame, Dr. Robert Walton, found that 74 of the 166 studies of its safety had received funding from NutraSweet-related industries. These all endorsed the sweetener’s safety, whereas of the remaining 92 independently-funded studies, 92% identified some problems and unique areas of concern. Moreover, physician Dr. H. J. Roberts has claimed that over 80% of the complaints received by the FDA about food additives related to aspartame, with complainants covering a huge range of symptoms including nausea, abdominal cramps, headaches, dizziness, visual disturbances, fatigue, diarrhea, memory loss, mood changes and even physical seizures. Other complaints allegedly associated with aspartame include depression, hair loss, muscular shooting pains and more dangerous illnesses like multiple sclerosis and cancer.

Some of these assertions have received some support from independent studies. Three randomized double-blind studies involving 200 adult migraine sufferers found that subjects in the aspartame-treated group showed more severe and more frequent migraine headaches than subjects who had received a placebo.

Scientific Refutations and Public Skepticism

The widely respected British Medical Journal, nonetheless, remains scientifically unpersuaded by many of the claims concerning the harmful effects of aspartame. It insists that careful analysis of the reliable evidence which is in the public domain from scientific study does not support the view that it is a dangerous substance. Bluntly stating that there is no link between aspartame consumption and cancer, hair loss, dementia or any of the other symptoms and diseases attributed to it on various websites, an editorial in the October 2, 2004 issue of the journal made reference to the extensive review conducted by the European Scientific Committee on Foods in 2002 This review surveyed over 500 reports encompassing clinical, behavioral and biochemical research and concluded that it was completely safe to consume a daily intake of aspartame not exceeding 40mg per kg of body weight. The only individuals who were at risk of developing adverse reactions were patients suffering from the genetic condition phenylketonuria (PKU). PKU sufferers have severe difficulties in metabolizing the molecule phenylalanine (a key component of aspartame) and were consequently advised to avoid consuming the product.

Passions clearly run high in this controversy and, notwithstanding the clear and firm advice given by the BMJ, FDA, and the European Scientific Committee on Foods, many remain unconvinced that artificial sweeteners like aspartame are safe for human consumption. It may be that scientists are regarded with more skepticism today, a social phenomenon which is likely to undermine the authority of their claims. Fear, also, can overwhelm rationality relatively easily – it is possible to intellectually appreciate that the risks associated with a particular product are minimal, so far as reliable evidence can ascertain, and yet be behaviorally governed by widespread social anxiety. This is likely to be a debate which will continue for many years to come, although it would appear that unless and until some new evidence is uncovered by researchers indicating a verifiable risk, aspartame will remain a stable for the foreseeable future.

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The Importance of Protein

Protein

Proteins are one of the primary sources of nutrition for our bodies. They provide amino acids for our bodies which cannot be biosynthesized on their own. Outside of water, protein is the largest component in the body, usually representing roughly 15% of a healthy human's body weight, with the majority of that protein mass being found in skeletal muscles. This is why protein is of such importance to professional athletes and bodybuilders, because it is the building block of their mass. Beyond that, however, protein also plays an important role in the transportation and storage of other nutrients in our system, as well as catalyzing many different biomechanical reactions within our bodies, not to mention that they control growth and differentiation, enhance immune function and promote the structural integrity of our bodies.

In the history of man, a basic understanding of protein has existed for almost as long as recorded history, with nearly every ancient culture providing their armies – often their primary athletes - with the best food available, which suggests a basic understanding of the importance of protein and a healthy diet for the maintaining of strength, energy, mass, and endurance.

These days, the cardinal rule for any type of athletic recovery is the notion that it is not simply what you eat, but when you eat it. There have been a variety of studies which have shown that muscles are more receptive to refueling after exercise than before, which led to the modern understanding of a post-exercise window of opportunity during which the optimal effects of an intake of protein and carbohydrates can be achieved. As a general rule of thumb that window of opportunity has been understood to be roughly 30 minutes after any sort of physically grueling routine.

The Basics

There are four basic nutritional requirements during a recovery phase after exercising: water, electrolytes, carbohydrates, and proteins. Water is necessary to replace the sweat excreted during exercise, but it also helps with the process of glycogen fixation. Since our bodies are primarily composed of water, the more water we have in our system, the better the operation of the transport system assisting the nutrients to quickly and efficiently reach their destination. Electrolytes are important because they replace minerals lost during sweating, but the most important two are carbohydrates and protein. Carbohydrates replace muscle glycogen, which is the fuel that muscles burn for strenuous exercise, and they help to top off the liver’s glycogen stores, which allows the body to maintain proper blood sugar levels. This is important for maintaining weight, burning fat, and losing weight. Protein is necessary to repair and regenerate muscle fibers, and also replenishes the amino acids within the body and promotes muscle growth. This is why professional athletes and bodybuilders often consume protein shakes after working out.

Even a small degree of water loss from our bodies can impact the overall performance, and while the process of rehydration is fairly straightforward (drink a glass of water), the refueling of carbohydrates and proteins is far more complex, requiring a delicate balance for optimum performance.

Carbohydrates

Carbohydrates are important after exercise as well as during certain prolonged endurance events, because in their absence, the body steadily depletes the stores of glycogen within the muscles, which increases muscle fatigue. In order to maximize glycogen repletion a high level of carbohydrates must be consumed after exercise. It is scientifically proven that large amounts of carbohydrates consumed immediately after exercise and every 15 to 60 minutes thereafter for up to five hours is considered ideal, while anything after five hours can actually slow down the synthesis of glycogen in the body.

There are two steps towards the replenishment of glycogen. In the first hour after exercise there is a special protein in the muscle that literally opens the doors to muscle cells, allowing glucose to flood in and help in the synthesis of muscle glycogen. This is supplemented by a slower, but longer lasting, process. While the second phase has been shown to last up to 72 hours after exercise, medical professionals have determined that the best course of action is for an athlete to start taking glycogen supplements (carbohydrates) for replenishment immediately after the training sessions.

Proteins

Proteins, on the other hand, are a different beast altogether. While there is a store of carbohydrates in the body in the form of glycogen, the body does not store protein, other than in muscle tissue. In addition, proteins within the body are in a constant state of fluctuation, and if protein demand suddenly rises, for example, the muscle fibers can actually break down to provide the body with extra amino acids, and then regenerate once the demand has subsided. This is why protein intake in muscle growth studies has to be conducted over a period of weeks, not simply days, because it is impossible to measure an increase in muscle fiber mass as a result of protein increase in a quick fashion. In contrast, if dietary amino acids are plentiful and the overall demand for protein is low, protein synthesis in the tissues can become a dominant process.

Given the fact that athletic training increases the demands on the amino acid pool, and protein breaks down into amino acids, most athletes incorporate high-protein levels into their diets to maintain a positive balance in order to avoid loss of muscle tissue. If you plan to add muscle to your body, whether in the form of bodybuilding or body sculpting, you should seek a high-quality protein supplement to include in your post-workout recovery phase.

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The Importance of Nutrition for Athletes

Nutrition

Nutrition is one of the building blocks of a healthy life. Many of the common health issues that exist today could be simply prevented or alleviated with a healthy diet, yet people continue to eat poorly. There is a special breed of professionals who are trained in human nutritional needs, known as dietitians or nutritionists. These certified individuals specialize in meal planning as well as the economics and preparation of food, and can provide us with safe, scientifically-based dietary advice on how to manage our nutritional needs. It is extremely important to understand that a poor diet, or poor nutrition, can directly lead to detrimental health effects, including deficiency diseases such as scurvy, as well as life-threatening conditions such as obesity, and common chronic diseases including cardiovascular diseases, diabetes, and osteoporosis.

While nutrition is important for everyone, it is even more important to the athlete. The reason for this is that athletes consume a far greater amount of energy than the typical average human, and in order to properly replace those nutrients a healthy balance of nutrition must be maintained. But even in the normal human the body itself is made up of a complex variety of chemical compounds like water, carbohydrates, amino acids, fatty acids, and beyond that break down into the common elements such as hydrogen, carbon, oxygen, calcium, and more. Every single chemical compound and element in our body occurs in various forms or combinations, and the only way for our body to access those elements and compounds is through ingestion. Once something has been ingested it is then digested, absorbed, and circulated through the bloodstream to feed the various cells of the body.

The Breakdown

Nutrients can be broken down into seven major classes: carbohydrates, fats, fibers, minerals, proteins, vitamins and water. It is important to understand how each of these nutrients breaks down in the body, which is exactly what dietitians do. They understand the scientific difference between each nutrient and its manner of absorption, and thus prescribes a specific diet tailored to the individual’s digestive system and nutritional requirements.

While most athletes state that they are aware of the importance of good nutrition, their patterns of food intake are often far from optimal, with a key issue that many athletes often consume less energy than is required to support their strenuous training activities. Dave Costill and Clyde Williams of the University of Loughborough showed that endurance athletes who train strenuously need roughly 4-4.5 grams of carbohydrates per pound of body weight per day to maintain normal glycogen stores, but despite that fact, very few athletes consume the recommended amount.

Which Level is Right for Me?

First one should contact a licensed dietitian. Self-medicating is detrimental at best, because while there is a wealth of information available on the Internet and elsewhere, the only person that is qualified is a licensed professional.

For example, at first glance a low-fat, high-protein diet might appear to be the perfect fit for almost every athlete, and for years it has been, but closer studies have shown that these types of diets are oversimplified. The basis is valid: dietary protein provides the main source of amino acid building blocks that your body requires for new muscle tissue to be created, as well as repair of old tissue broken down during exercise. Looking back to even four or five decades ago, the primary diet for most athletes was a steak and egg diet high in protein, with the general consensus being that since muscles are made of protein, one must consume large amounts of protein to increase the size of the muscles. But as the understanding of carbohydrates and metabolism and sports performance has increased over the years, scientists now know that it is the amino acids themselves that regulate the hormones.

A somewhat recent fad is the low-carbohydrate diet. The low-carbohydrate diet is a poor choice for an athlete because when it is combined with vigorous exercise it results in protein oxidation for energy, and since muscles are the storage facilities for amino acids, the result is muscle tissue loss. Considering protein and carbohydrates are required for muscle growth and maintenance, it becomes fairly clear why the consensus has been that high-protein, low fat diets with a significant percentage of carbohydrates are the ideal. However, recent studies have shown that the athlete’s goals directly impacts the type of diet they need to consume.

For example, an individual seeking to gain muscle should subscribe to the traditional method, but for those looking to increase endurance levels, there are different dietary measures which must be taken to provide the proper nutrition for long-term energy, rather than strength building.

At the recent Athens Olympics the International Olympic Committee performed a study involving 30 professional athletes and determined that nutritional goals depend upon the demands of the sport for which they are training, with breakdowns for each individual dependent upon training techniques, competition cycles, and the individual’s unique biochemistry. Since it is such a complex system, is important to review all angles when undergoing some form of nutritional change to your lifestyle in conjunction with your fitness routine and discuss same with a licensed dietitian to ensure that you are deriving the most from your nutritional program.

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