Category Archives: Nutrition and Disease

17 HEALTHY GRAINS

Whole grains contain endosperm, germ, and bran and are good for us; processed grains are not. Below is a list of 17 whole grains from Web MD. Some can be found at City Market and Whole Foods; more can be found at Natural grocers; the rest can be purchased on the internet.

BROWN RICE, like other whole grains, helps lower cholesterol, controls blood sugar, and promotes good gut bacteria. Avoid rice grown in Texas and the Southeast due to high arsenic content, and even with brown rice grown in regions such as California, don’t eat it more than 2 or 3 times a week.

SORGHUM is an ancient grain, is a staple in Africa, and is used in bread and couscous in the Middle East.

BUCKWHEAT technically is not a grain or wheat, but is considered a kind of grain because it’s used like one. It is used to make Japanese soba noodles and healthy pancakes. Toasted buckwheat adds crunch to salads and makes a good substitute for less-healthy croutons in salads.

BARLEY is an ancient grain which is often used in soups. It has the most fiber of all the whole grains. Whole and hulled barley contain more micronutrients than the pearled version.

OATS:  Oat groats are completely unprocessed; steel cut and rolled oats are minimally processed and still healthy. Quick rolled oats are not recommended because they are more processed.

MILLET refers to a group of related grasses with small seeds, including pearl, foxtail, proso, and finger. It’s used to make flatbreads in India and porridge and beer in Africa. In the U.S. millet flour is used for gluten-free pancakes and muffins.

QUINOA can be used in salads and soups, can be substituted for rice when stir-frying, and can be used as a breakfast cereal. Consider rinsing it before you cook it to remove a natural, bitter plant chemical called saponins.

WILD RICE an aquatic grass seed and technically is not a rice. It can be used in soups and salads or as a stand-alone dish.

FARRO is an ancient grain eaten by Roman soldiers. It is the main ingredient in some pastas, and can be substituted for pasta or rice. Avoid the pearled version, which is processed.

TEFF is an ancient grain that is a small seed from grass that grows mostly in Ethiopia and Eritrea. It is used to make the African flatbread injera, and it can be sprinkled on vegetables or in soups.

RYE can grow in cold, wet climates and is used to make bread—which often contains caraway seeds– in Scandinavian countries. It has fiber in both the endosperm and bran of the whole grain, and has a very low glycemic index (doesn’t cause elevation of blood sugar). Rolled rye can be added when cooking oatmeal.

WHEAT GRAINS:  WHEAT BERRIES contain gluten, a protein that helps bread stretch and rise. Whole wheat flour comes from wheat berries, but the processing involved with grinding wheat or other whole grains into fine flour changes its structure and behavior. Dr. Joel Fuhrman calls whole wheat bread “white bread with a tan.” FREEKEH is made from roasting young wheat, which gives it a smoky flavor. It’s chewy and nutty, cooks quickly, and works as a porridge or pilaf. It is a staple in the Middle East. SPELT is a particular kind of wheat with a higher protein content. It can replace rice or used to make pasta or bread. BULGAR is the pre-cooked kernel of wheat, which “comes to life” after soaking for 10 minutes in hot water. It is chewy and has a nutty taste. It’s used to make the Mediterranean salad tabbouleh, and can be used in other soups and other salads.

MAIZE (corn) is a grain and a vegetable. It is not high in fiber or protein, but has lots of antioxidants. It’s used to make polenta, tortillas, and popcorn.

People with celiac disease and “gluten sensitivity” should avoid the wheat grains, spelt, barley, and rye. Although oats don’t contain gluten, but sometimes gluten get into oats in the milling process—no problem though if the oats say gluten free.

REDUCING BREAST CANCER RISK by Greg Feinsinger, MD

The International Conference on Nutrition in Medicine was held virtually this year from August 6th through 8th. One of the talks was by Kristi Funk, M.D., who is a breast surgeon, co-founder of the Pink Lotus Breast Center in Los Angeles, and author of the best-selling book “Breasts, The Owner’s Manuel.” She began her medical training in the early 90s and–as is all too common–she learned nothing about the power of healthy food to prevent cancer and many other diseases in all her years of medical and surgical training. Finally, in 2017, as she was doing research for her book, she found out about the strong link between lifestyle and breast cancer.

There has been a slow rise in breast cancer since 2004. Ninety five percent of breast cancer occurs in women over age 40. The median age is 62. One out of 8 women eventually get breast cancer. The incidence goes up with age, with women age 70-80 having the highest incidence, and risk gradually dropping off after age 80.

Women often think they don’t have to worry about breast cancer if they have a negative family history. However, although women with the BRACA gene mutation have an 87 percent increased risk of breast cancer, only 5 to 10 percent of breast cancer has a genetic component. Almost 90 percent of women with breast cancer don’t have a first degree relative (sibling or parent) with breast cancer.

Although many lay people as well as medical professionals don’t know this, regular exercise and a plant-based, whole (unprocessed) food diet lowers the risk of breast cancer. For example, Japanese women on their traditional diet used to have a very low rate of breast cancer compared to women on a Western diet. As Western food became more prevalent in Japan, the incidence of breast cancer increased dramatically. Another example is a study in which 193,742 women were followed for 9.4 years, and those who ate red and processed meat (ham, bacon, lunch meat, sausage) had a 25 percent increased incidence of breast cancer. Eating grilled meat  increased breast cancer risk even more.

Following are lifestyle factors that increase risk for breast cancer:

  • post-menopausal estrogen treatment other than occasional locally-applied vaginal estrogen cream
  • obesity: fat cells make estrogen and obese women have a 50-250 increased risk
  • alcohol, which increases estrogen levels, impairs immune function (optimal immunity kills off cancer cells as soon as they form), and interferes with DNA repair
  • eating meat including chicken and seafood; processed meat (bacon, sausage, ham, lunch meat) increases risk the most and eating grilled meat increases risk even further
  • eating dairy, which contains IGF1 (insulin growth factor 1, which is important for growth of baby cows and baby humans but in adult humans causes cancer cells to propagate)

Following are lifestyle factors that decrease risk:

  • regular exercise
  • dietary fiber (as opposed to fiber supplements), which flushes excess estrogen out of the body
  • eating a variety of vegetables, fruit, and unprocessed grains, which contain antioxidants and other cancer-fighting micronutrients
  • soy products, which attach to estrogen receptors, preventing stronger, cancer-causing estrogens from attaching—Asian women on traditional high soy diets have a low risk of breast cancer

Following are Dr. Funk’s 10 breast superfoods:  1) cruciferous and green leafy vegetables; 2) dietary fiber, which is found in plant but not animal-based foods; 3) berries; 4) apples; 5) tomatoes; 6) mushrooms; 7) allium family vegetables—garlic, onions, leeks, shallots, chives scallions; 8) seaweed; 10) cacao.

For more information from Dr. Funk, go to her website LetsBeatBreastCancer.org, or read her book.

FAST CARB GENOCIDE IN AMERICA by Greg Feinsinger, MD

The idea for this column’s title came from Dr. Joel Fuhrman’s latest book: “Fast Food Genocide.” We should be eating slow carbs—unprocessed vegetables, fruit, and whole grains that are full of health-promoting micronutrients. Slow carbs are digested in the part of the intestines where satiety (a feeling of fullness) is triggered, and where nutrients enter the blood stream slowly, keeping blood sugar and insulin levels in check.

We should avoid fast—also known as ultra-processed—carbs. Fast carbs require little to no chewing, and are digested in the upper part of the GI track, above where satiety is triggered, so people eat more and more of them. These essentially pre-digested foods enter the blood stream rapidly, causing disease-promoting spikes in blood sugar and insulin. Furthermore, food companies add salt, sugar, and oil to make these unhealthy fast carbs more addictive, so that people eat more, buy more, and profits increase. Examples of fast carbs are doughnuts, cakes, cookies, muffins, chips, most crackers, white bread, buns, energy bars, sugary drinks, white flour tortillas, and breakfast cereals sold in boxes.

How did we end up with a situation where the majority of calories most Americans eat every day are from ultra-processed fast carbs, resulting in obesity, diabetes, heart disease, dementia, and other chronic diseases? In the 1960s a rise in heart disease caused nutrition experts and government guidelines to advise people to cut back on cholesterol-raising animal products and to increase carbs, including products containing processed white flour. To make up for the loss of nutrients due to processing, these products were enriched with vitamins and minerals. Unfortunately, Big Food saw this as an opportunity to make higher profits, resulting in grocery store shelves filled to this day with addictive, disease-causing products containing fast carbs with added salt, sugar, and oil.

How does this relate to genocide and social injustice? Here’s an example: Before they were placed on a reservation in the late 19th century, Hopi Indians had no obesity, diabetes, heart disease, or alcoholism. At the end of the 19th century, the Hopi were forced onto a reservation, and were given government commodities:  white flour, sugar, and shortening (butter, lard, vegetable oil), with “Indian fry bread” quickly becoming a favorite. Now 80 percent of Hopis have diabetes by the age of 30, and life expectancy is 53. A disproportionate number of American Indians are now dying from COVID-19.

In his book “Food Fix,” Dr. Mark Hyman says that “More African Americans, Hispanics, and poor people are killed by bad food than anything else. Drive-through fast food kills far more people than drive-by shootings.” He goes on to say that “your zip code is a bigger determinant of your health outcomes than your genetic code.” “Food Fix” discusses the science linking fast carbs to obesity, hypertension, high cholesterol, diabetes, dementia, heart attacks, strokes, and cancer. Studies also show a strong link between ultra-processed food and depression, anxiety, violence, ADHD, and poor school performance. Currently, poor people and people of color are dying disproportionately from COVID-19.

Unhealthy eating is the new tobacco. Dr. Hyman calls Big Food “food pushers”—like drug pushers. They shamelessly “selectively target the poor and minorities with junk food.” Furthermore, these disadvantaged groups often live in “food deserts,” where it is very difficult to find healthy “slow carb” food. Meanwhile, our government officials fail to stand up to Big Food and Big Ag. Why do tax dollars continue supporting soy, wheat, and corn crops—the main source of fast carbs–instead of slow carb crops such as spinach, broccoli, carrots, and fruit? Why do government-guaranteed loan programs support fast-food outlets, which as Dr. Hyman says are “far more prevalent in poor communities of color. Why should government loans pay for the expansion of food that kills Americans?”

Food companies are not only making Americans sick and killing them, but they’re now targeting people throughout the world and harming them as well.

There are a few examples of hope, such as the People’s Grocery in Oakland, the Black Urban Growers in the Bronx, and Soul Fire Farm in Petersburg, New York. And maybe there’s hope in Britain, based on a recent newspaper article with the headline “Nation looks at limiting junk food ads.”

DNA – Supporting Healthy Cells

DNA, ONE OF THE BODY’S 5 DEFENSE MECHANISMS

This column is about the 5th of Dr. William Li’s 5 body defense mechanisms, from his book “Eat to Beat Disease, The New Science of How Your Body Can Heal Itself.” The human body contains some 37 trillion cells. Each cell contains 46 chromosomes, made up of 2 strands of bunched-up DNA, in the form of a double helix. Three percent of DNA makes up our genes, and the other 97 percent serves as a template to make the 10,000 proteins that are necessary for life.
Your DNA gets more than ten thousand DNA-damaging hits every day, some of which are spontaneous due to chance “when trillions of cells are working and replicating nonstop…” Others are causes by factors noted in the paragraph below. If these genetic hits occur to a man’s sperm or a woman’s ovum (“egg”), abnormalities in progeny can occur. DNA damage to non-reproductive cells is linked to several diseases, including Alzheimer’s, atherosclerosis, autism, all types of cancer, depression, diabetes, inflammatory bowel disease, obesity, Parkinson’s, PTSD, rheumatoid arthritis, schizophrenia, and lupus.
The following are some of the factors that can damage DNA: age, inflammation, free radicals (oxidation), infection (e.g. liver and cervical cancer result from viral infections), ultraviolet radiation from the sun, radiation from medical imaging, radon from the ground, tobacco smoke, air pollution, toxic chemicals in our environment, and emotional stress. Dr. Li notes that “our cells have evolved with powerful repair processes…This prevents the vast majority of abnormalities that might develop in our DNA from being passed on when DNA replicates itself…”
Anti-oxidants in food (but not in supplement form) destroy free radicals, which helps prevent DNA damage, but doesn’t repair it once it occurs. One way damaged DNA gets repaired is through enzymes that recognize abnormalities and replaces them with normal parts. Due to DNA repair enzymes, “fewer than one of every one thousand errors introduced to our DNA are estimated to become permanent mutations…” If there is too much damage to fix, cell self-destruction occurs, called apoptosis.
Telomeres are another form of DNA defense and repair. These are caps on the end of DNA strands, that keep the DNA from shortening and unraveling. Telomerase is an enzyme that continually repairs telomeres. Smoking, stress, poor sleep, unhealthy diet, and lack of exercise damage telomeres.
One way DNA protects us is through epigenetics—turning genes on and off through our environment such as what we eat and physical activity. There is a saying in medicine that speaks to this: “Genetics loads the gun but environment pulls the trigger.” A healthy lifestyle with proper diet and regular exercise turns on many health-promoting genes, whereas an unhealthy lifestyle turns off these genes and turns on disease-promoting genes.
Foods that positively influence DNA repair include spinach, carrots, red peppers, lentils, beans, and mushrooms, kiwifruit, berries, broccoli, tomatoes, watermelon, guava, pink grapefruit. Foods that promote telomerase include soy, turmeric, and coffee beans, tea, nuts, and seeds. Foods with positive epigenetic effects include cruciferous vegetables, coffee, tea, turmeric. Exercise promotes DNA health as well. Dr. Li recommends avoiding the following foods for optimal DNA health: fatty foods, processed meat, and sugar-sweetened beverages.
Dr. Li notes lab studies suggest that a few non-plant foods can promote DNA health as well: clams, oyster sauce, pacific oysters, tuna, and yellowtail fish. However, positive lab studies don’t always translate into positive results in humans and you can’t go wrong with just sticking to plants.
Next week’s column will be the last in this series about Dr. Li’s book and will be about protecting yourself from the top killers.

How to Avoid Blood Cancers by Greg Feinsinger M.D.

There are basically 3 types of blood cancer: leukemia, lymphoma and myeloma.

  • Leukemia involves propagation of mutant white blood cells in the bone marrow. Normal white blood cells fight infection but leukemia cells lose this function. Furthermore, they crowd out normal red and other types of white blood cells in the bone marrow. Around 52 thousand cases of leukemia occur in the U.S. annually, and 24 thousand people die from it.
  • Lymphoma involves mutation and propagation of another type of white blood cell—lymphocytes. The most common type is non-Hodgkin’s lymphoma, of which there are 70 thousand cases diagnosed in the U.S. every year, with about 19 thousand deaths.
  • Myeloma involves plasma cells—white blood cells that produce antibodies. Some 24 thousand Americans are diagnosed with myeloma every year, resulting in 11 thousand deaths.

Treatment of blood cancers has variable results, with the greatest success being childhood leukemia, which now has a 90 percent ten-year survival rate. As with other diseases, prevention is best. In his book “How Not to Die,” Dr. Michael Greger reviews foods associated with decreased blood cancer risk. As discussed in the last several columns, what we eat don’t eat can lower the risk of many types of cancer. Dr. Greger says that studies have shown that “the greatest protection appeared to be against blood cancers.”

  • Sulforaphane* is a strong cancer-fighting micronutrient present in cruciferous vegetables—arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, radishes, turnip greens, and watercress. Sulforaphane kills human leukemia cells in the lab, and studies have shown that high daily dietary cruciferous intake decreases the risk of lymphoma.
  • In a Mayo Clinic study, people who ate 5 or more servings of green, leafy vegetables a week had a 50 percent lower incidence of lymphoma compared with those eating less than 1 serving a week.
  • There is preliminary evidence that turmeric can slow or stop pre-myeloma changes in humans.
  • Acai berries have been shown in the lab to be effective against leukemia cells, although studies proving that they prevent leukemia in living humans have not been done yet. Of course, Big Food jumped on the favorable lab evidence—beware of “superfood” supplements and shakes, which have not been proven to have any benefit.

Dr. Greger also cites certain foods that increase the risk of blood cancers:

  • People who grow up on poultry farms and workers in the poultry industry are at higher risk for blood cancers. Eating poultry regularly also increases risk. The cause is thought to be certain viruses that cause cancer in poultry and probably in humans (we don’t know for sure yet).
  • Exposure to cattle and pigs has been associated with non-Hodgkin’s lymphoma, and eating them may prove to increase risk of lymphoma although again, we don’t know for sure yet.

*In order for sulforaphane to be released from cruciferous vegetables, an enzyme called mycrosinase is necessary, and this enzyme is inactivated by cooking. One strategy you can use is to eat some raw cruciferous veggies, such as cauliflower or broccoli, before you eat cooked cruciferous veggies—that way microsinase is available to release the sulforaphanes in the cooked veggies. A second strategy is to chop or blend cruciferous veggies at least 40 minutes before you cook them, which allows mycrosinase to do its job. A third strategy is to add mustard or horseradish to cooked cruciferous veggies (mustard greens and seeds, and horseradish, come from cruciferous vegetables and contain mycronase). Frozen cruciferous vegetables are flash-heated prior to freezing, to prolong shelf life—so frozen cruciferous vegetables need to be considered “cooked.”

How to Avoid and Survive Breast Cancer (by Greg Feinsinger M.D.)

Breast cancer is the most common cancer in American women, after skin cancer. Every year about 230,000 women in this country are diagnosed with breast cancer, and 40,000 die from it. Mammograms and self-breast exams supposedly lead to early detection, but in reality, this is “late detection” because breast cancer has been present for years—up to 4 decades– by the time it is diagnosed. Some of the 2-billion cells in our bodies are always mutating. We evolved to eat plants, and plants contain micro-nutrients that destroy these mutant cells before they propagate– animal products lack this ability.

Caldwell Esselstyn, M.D. is one of the two doctors (Dr. Ornish was the other) who proved that plant-based, whole food nutrition with no salt, sugar or added oil reverses heart disease.  Dr. Esselstyn, now in his 80s, started out as a surgeon at the Cleveland Clinic decades ago. He was operating on young women who presented with breast cancer, and the treatment back then was radical mastectomy—a very disfiguring operation. Dr. Esselstyn started looking for a way to prevent breast cancer and found out that populations who ate a plant-based diet had an extremely low rate of breast cancer.

If you are a woman and want to do everything you can to prevent breast cancer, read the chapter on breast cancer in Dr. Greger’s book “How Not to Die,” and search breast cancer on his website NutritionFacts.org. If you are a breast cancer survivor, read “The Cancer Survivor’s Guide, Foods That Help You Fight Back!” by Neal Barnard, M.D. Following are some of the points made in these two books:

  • In 2014 the World Health Organization upgraded its classification of alcohol to “a definitive human breast carcinogen.”  The culprit is acetaldehyde, a toxic breakdown product of alcohol. Dr. Greger notes that the skin of grapes used to make red wine contains a compound that “may help cancel out some of the cancer-causing effects of the alcohol.”
  • Melatonin, the “sleep hormone,” appears to have a protective effect against breast cancer. Melatonin levels are lowered by bright lights including computer and TV screens during pre-bedtime hours and by eating meat (for unknown reasons). Eating vegetables raises melatonin levels (again, for unknown reasons).
  • Excess estrogen increases breast cancer risk, and women need to be hesitant about taking post-menopausal hormones (“bio-identical hormones” have not been proven to be any safer). Body fat produces estrogen, and therefore people who are overweight are at increased risk for breast cancer.
  • Diets high in saturated fat from added oil (coconut oil has the most), meat, dairy products and eggs increase breast cancer risk.
  • Regular exercise such as brisk walking for an hour a day lowers the percentage of body fat, and for that and other reasons exercise lowers breast cancer risk.
  • Heterocyclic amines (HCAs) are carcinogens produced by cooking beef, pork and other meat—and fish and poultry– at high temperatures, such as roasting, pan frying, grilling and baking. According to Dr. Greger, PhIP,  “one of the most abundant HCAs in cooked meat, was found to have potent estrogen-like effects, fueling human breast-cancer cell growth.”
  • Lignans are phytoestrogens that “dampen the effects of the body’s own estrogen” according to Dr. Greger. Lignans are particularly plentiful in flaxseeds, and are also found in berries, whole grains and dark, leafy greens. Flaxseed has even been shown to reduce breast cancer tumor growth. Antibiotics kill health-promoting gut bacteria which are important in activating lignans.
  • According to Dr. Greger, some studies have shown a link between high cholesterol levels and breast cancer risk, thought to be due to our bodies “using cholesterol to make estrogen or to shore up tumor membranes to help the cancer migrate and invade more tissue.” Using statins to lower cholesterol does not decrease breast cancer risk.
  • Fiber, which is found only in plant foods, helps remove estrogen via the GI tract and lowers breast cancer risk. For every 20 grams of fiber intake per day, there was a 15 percent lower risk of breast cancer in several studies.
  • Apple peels contain a compound that activates a breast tumor-suppressor gene.
  • Cancerous stem cells may be why breast cancer can sometimes recur years after apparently successful treatment. Sulforaphane, a component of cruciferous vegetables (e.g. broccoli, cabbage, kale, cauliflower), “suppresses the ability of breast cancer stem cells to form tumors” according to Dr. Greger. Cooking destroys the enzyme that activates sulforaphane so some cruciferous vegetables should be eaten raw (or eat some raw ones before eating cooked cruciferous vegetables).
  • Soybeans contain weak phytoestrogens (phyto = plant) called isoflavones, which attach to estrogen receptors in breast tissue, preventing stronger estrogens from attaching, thereby lowering breast cancer risk. It is thought that high soy intake is why the incidence of breast cancer is low in Asian women. If you are a breast cancer survivor, you should know that according to Dr. Greger, “women diagnosed with breast cancer who ate the most soy lived significantly longer and had a significantly lower risk of breast cancer recurrence.”

 

Protect Your Brain From ALZHEIMER’S with Plants, Not Pills

This is the last article in a series about preventing Alzheimer’s, based on Dr. Neal Barnard’s evidence-based book “Power Foods for the Brain.” Other physicians have websites and have written books on this subject, but many of these books are not based on good science, and many of the authors are biased because they sell supplements. The last article discussed how metals such as copper, zinc, iron and possibly aluminum can adversely affect the brain, especially in combination with animal products.

Dr. Barnard is founding president of the respected PCRM (Physician Committee for Responsible Medicine). His book has a chapter about “foods that build your vitamin shield.” Vitamin E and three B vitamins—B6, B12 and folic acid– protect against cognitive impairment when ingested in a plant-based diet. However, studies using these vitamins in supplement form indicate they are not beneficial, and can even cause harm:

  • Vitamin E pills in doses over 400 units a day increase the risk of heart disease.
  • Vitamin A pills in smokers increase the risk of lung cancer.
  • Folate is found in many vegetables. Folic acid, present in many vitamin pills and in fortified food is made artificially and is not exactly the same as natural folate. There is evidence that folic acid increases cancer risk.

We evolved to get vitamins, minerals and other micronutrients through the food we eat. Sudden, huge doses of vitamins in pill or liquid form are not natural, and can cause harm such as oxidation and inflammation, that contribute to several maladies including heart disease, cancer and dementia.

According to Dr. Barnard, here’s how you can get brain-healthy vitamins through what you eat:

  • Traces of vitamin E are present in broccoli, spinach, sweet potatoes, mangoes and avocados. Larger amounts are found in nuts and seeds– particularly almonds, walnuts, hazelnuts, pine nuts, pecans, pistachios, sunflower seeds, sesame seeds and flaxseed. Dr. Barnard mentions a study that showed that “every 5 mg. of vitamin E in a person’s diet reduced the risk of developing Alzheimer’s disease by 26 percent.”
  • Best sources of B6 are whole grains, green vegetables, beans, sweet potatoes, bananas and nuts.
  • Sources of folate are broccoli, green leafy vegetables, beans, peas, citrus fruits, and cantaloupe.
  • The caveat is that there is one supplement we should take, particularly if we are vegan– vitamin B12, which is made by bacteria in dirt. B12 is found in meat, fortified cereals, fortified soy milk and nutritional yeast. With treated water and pre-washed produce, most of us don’t eat much dirt these days. Vegans should take a 1000 mg. B12 supplement daily, and Dr. Barnard argues that even meat-eaters should take a daily 2.5 mg. supplement, particularly if over age 50 (older people don’t absorb B12 from their diet as well).

Previous articles have discussed how Alzheimer’s may prove to be a vascular disease. While that hasn’t been proven yet, we do know that Alzheimer’s patients have clogged arteries in their brains, and that the risk factors for heart disease (such as hypertension, high cholesterol, smoking, diabetes) are also risk factors for Alzheimer’s. Therefore, what’s good for the heart is good for the brain. Avoid or at least cut back on meat; dairy; eggs; processed food; added oil, salt and sugar. Eat mostly, or ideally exclusively,  vegetables, fruit, whole grains, nuts and seeds.

In a recent video on his website nutritionfacts.org, Dr. Michael Greger talked about the marked increase in Alzheimer’s in Japan over the past few decades, as meat, dairy and egg consumption increased by 500 percent. We know what we need to do to ensure healthy brains as we age. Why is it so difficult, then, for so many Americans to modify their lifestyle? Next week’s column will be about food cravings.

Docs in Aprons, Chefs in Scrubs

Food stepped back into fashion with farmers markets and smart chefs. Beguiled by scrumptious stalks and orange spice, we were seduced not scared.  But now we fear fatty cows. Food isn’t just a hot date anymore and we’re wondering where to turn.

Well, food as medicine is forging new alliances these days—savvy, healthy alliances—from medical schools and culinary institutes to local restaurants and global symposiums. Help is on its way.

Though a 2010 study from the University of North Carolina-Chapel Hill found that two-thirds of disease is preventable through healthy lifestyle choices, only about a quarter of medical schools had even a single course devoted to nutrition. That was then.

Today at least four major universities, including Tulane and Baylor College of Medicine, are putting med students in aprons and discussing topics once taboo—like cooking and cancer, yoga and prevention.

In March, celebrity chef David Bouley partnered with Wegman’s supermarkets to co-sponsor a New York City lecture by Dr. Thomas Campbell, T. Colin Campbell’s son and co-author of The China Study . The host was Bouley’s trendy Next Door restaurant which served up a healthy four-course meal.

And on the west coast, physicians, nutritionists and healthcare execs join world class chefs for an annual Napa Valley conference co-sponsored by Harvard T.H. Chan School of Public Health and The Culinary Institute of America.

Imagine four days of hot science peppered with cooking classes and lip-smacking healthy meals. What a feast!

 

 

 

Eggless in America

Would you like your plants poached or fried this morning?

That question may be up sooner than we think. Earlier this month I posted a blog about Hampton Creek, a San Francisco start up backed by Bill Gates and other luminaries that created Just Scramble, a plant based egg substitute.

This week, news of massive egg shortages in the fallout of avian flu has corporate food giants knocking down that company’s doors. As much as one third of U.S. egg production is broken down for use in thousands of products from hotdog buns to pancake mix.

At least a dozen companies, including McDonald’s and General Mills, are now seeking Hampton Creek’s products to meet their quotas. Ironically, they may include Unilever, the maker of Hellmans’ mayonnaise, who unsuccessfully sued Hampton Creek over their right to use the word “mayo” in Just Mayo – their first eggless product released last year.

According to a May 21st report in the New York Times, the flu is forcing farmers to kill more than 38 million infected birds, 33 million of which are laying hens.

Bill Gates knows a hot trend when he sees one, but no one could have predicted this massive flu, which is being tagged the biggest livestock crisis in U.S. history. More reasons—and more urgent reasons—for all of us to consider the benefits, short term and long, of a whole foods plant based diet.