A Handful of Nuts a Day Cuts the Risk of a Wide Range of Diseases

A large analysis of current research shows that people who eat at least 20 g of nuts a day have a lower risk of heart disease, cancer and other diseases. The analysis of all current studies on nut consumption and disease risk has revealed that 20 g a day-equivalent to a handful-can cut people's risk of coronary heart disease by nearly 30%, their risk of cancer by 15%, and their risk of premature death by 22%.
An average of at least 20 g of nut consumption was also associated with a reduced risk of dying from respiratory disease by about half, and diabetes by nearly 40%, although the researchers note that there is less data about these diseases in relation to nut consumption.
The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine.

The research team analyzed 29 published studies from around the world that involved up to 819,000 participants, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and more than 85,000 deaths.
While there was some variation between the populations that were studied, such as between men and women, people living in different regions, or people with different risk factors, the researchers found that nut consumption was associated with a reduction in disease risk across most of them.
Study co-author Dagfinn Aune from the School of Public Health at Imperial said, "In nutritional studies, so far much of the research has been on the big killers such as heart diseases, stroke and cancer, but now we're starting to see data for other diseases."
"We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes. It's quite a substantial effect for such a small amount of food."
The study included all kinds of tree nuts, such as hazel nuts and walnuts, and also peanuts-which are actually legumes. The results were in general similar whether total nut intake, tree nuts or peanuts were analyzed.
What makes nuts so potentially beneficial, said Aune, is their nutritional value: "Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats-nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels.
"Some nuts, particularly walnuts and pecan nuts are also high antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time."
The study also found that if people consumed on average more than 20 g of nuts per day, there was little evidence of further improvement in health outcomes.
(Source: BMC Medicine- December 2016)

How to Combat High Cholesterol (without prescription drugs)

•  The portfolio diet is a great guideline to lowering your cholesterol because of the variety of cholesterol lowering components in the diet. (https://heartuk.org.uk/cholesterol-and-diet/six-super-foods-for-lower-cholesterol/portfolio-diet).

• Reducing SATURATED FAT, trans-fatty acids and cholesterol as well as increasing   monounsaturated fats, soluble fibers and nuts will aide you in decreasing your cholesterol.

• The level of SATURATED fats in foods are more relevant than their dietary cholesterol content. 
• What investigators found was that saturated fat in the diet, not dietary cholesterol, influences blood cholesterol levels most, and that for most people dietary cholesterol has very little effect on blood cholesterol levels.

• Consume NO MORE than 200 mg cholesterol per day.

• No more than 10 to 15 g per day and ideally even less.

• Soluble fiber found in legumes (lots of fiber!!), fruits and vegetables is effective in lowering cholesterol levels.

• The overwhelming majority of studies have demonstrated that individuals with high cholesterol levels experience cholesterol reductions with frequent oatmeal consumption!

• 35 g of fiber per day from fiber rich foods.

• Niacin (B3) produces the best overall effect to lower cholesterol. The book recommends (in conjunction with a healthy diet and after speaking with your doctor) 1000 mg - 3000 mg at night for people with initial total cholesterol levels over 250 mg/dl within the first two months reducing total cholesterol by 50 to 75 mg/dl. Once cholesterol levels are below 200 mg/dl for two successive blood measurements ATLEAST two months apart, the dosage can be reduced to 500 mg three times per day for 2 months. If the cholesterol levels creep up above 200mg/dl, then the dosage of niacin should be raised back up to previous levels. If cholesterol is below 200mg/dl, then the niacin can be withdrawn completely and have cholesterol rechecked in 2 months.

• Garlic has been shown to lower blood cholesterol as well. 

• Foods to eliminate: coconut oil, pork, beef, cheese, ice cream, butter, whole milk, eggs (egg whites OK)

• Foods to eat(fiber rich): Beans, especially kidney beans and black beans (but most are very high in fiber), oatmeal, oranges, apples, pears, figs, raisins, barley, bulgur, whole grain spaghetti, black bean soup, lentil soup, split pea soup, boiled pumpkin (this is really good in curry or as side), parsnips (boiled), sweet potato (boiled), potato (boiled), yam (boiled).

All information from The Encylopedia of Natural Medicine by Dr. Joseph E. Pizzorno N.D. and  Dr. Michael Murray N.D.

How do your numbers match up?

Cholesterol and fat content of selected foods

Impact of various sources of fiber

Niacin and Lavastatin (commonly prescribed drug for lowering cholesterol) comparison

Niacain compared with Atorvastation (another statin drug)

NSAIDs and your health

NSAIDs (non-steroidal anti-inflammatory drugs) include ibuprofen, naproxen, diclofenac and celecoxib. The uses of these over-the-counter drugs range from menstrual cramps to sports injury. Although it is stated on the drug facts label of these OTC drugs, many people fail to recognize that these drugs increase ones risk for stroke and heart attacks. An increase can occur in the first weeks of use. It is alarming that these drugs are FDA approved and still being sold over the counter! Meanwhile, the FDA is strengthening there warnings that NSAIDs "can cause heart attacks and strokes," why not just pull them off the shelves?

Here are some facts pulled straight from the FDA's website:

"Based on our review and the advisory committees’ recommendations, the prescription NSAID labels will be revised to reflect the following information:

• The risk of heart attack or stroke can occur as early as the first weeks of using an NSAID. The risk may increase with longer use of the NSAID.
• The risk appears greater at higher doses.
• It was previously thought that all NSAIDs may have a similar risk. Newer information makes it less clear that the risk for heart attack or stroke is similar for all NSAIDs; however, this newer information is not sufficient for us to determine that the risk of any particular NSAID is definitely higher or lower than that of any other particular NSAID.
• NSAIDs can increase the risk of heart attack or stroke in patients with or without heart disease or risk factors for heart disease. A large number of studies support this finding, with varying estimates of how much the risk is increased, depending on the drugs and the doses studied.
• In general, patients with heart disease or risk factors for it have a greater likelihood of heart attack or stroke following NSAID use than patients without these risk factors because they have a higher risk at baseline.
• Patients treated with NSAIDs following a first heart attack were more likely to die in the first year after the heart attack compared to patients who were not treated with NSAIDs after their first heart attack.
• There is an increased risk of heart failure with NSAID use.

There are other options when dealing with headaches, cramps, inflammation,etc. Temporarily treating one ailment with the risk of creating another is not medicine.

February is National Heart Health Month

February is national heart health month with Valentine’s Day on February 14^th signifying love, relationships, family and the heart.  With all this celebration centering on the heart I would like to discuss how we can take better care of our heart given that cardiovascular disease remains the number one killer in U.S. adults. Heart disease should be a concern no matter what your age given that I even see high blood pressure, high cholesterol and atherosclerosis in children. Yet, the majority of cardiovascular disease is preventable and treatable with dietary changes, physical activity and targeted nutritional supplementation. Lifestyle interventions along with supplementation have a broader benefit than pharmaceuticals because they address the dysfunctions that underlie chronic disease rather than treating the symptoms. In treating cardiovascular disease everyone is different since there are many causes such as stress, insulin resistance, inflammation and obesity etc. This is why an individual approach is best.  

There are a few supplements that I would like to discuss that can protect an individual from heart disease.

•  Fish oil is packed with omega 3 fatty acids. The EPA and DHA in fish oil work with the cellular membranes decreasing inflammation in the cells which causes most cardiovascular disease. Fish oil can reduce blood pressure, lower triglycerides, improve insulin resistance, prevent and treat metabolic syndrome and reduce arrhythmias.  The key is taking a good quality fish oil with no PCB’s, lead or mercury because if you take poor quality fish oil this can actually cause heart disease. Manufacturers should be able to prove product purity.  A good dose would be 2-4 grams a day. 
• Coenzyme Q10 (COQ10) is an antioxidant that naturally occurs in the cell mitochondria. Coenzyme Q10 should be in ubiquinol form, which is absorbed 95%, because regular COQ10 is only absorbed 20%. COQ10 works by oxygenating the heart. People with high cholesterol and congestive heart failure generally have low coenzyme Q10 levels. A study 2007 published in the American Journal of Cardiology showed that statins, the drugs frequently prescribed for high cholesterol deplete the bodies COQ10 stores so supplementation is needed to restore these levels. Coenzyme Q10 combats cardiovascular disease by acting as an antioxidant: its natural blood thinning effects and oxygenating the heart. I especially like COQ10 at this altitude because there is less oxygen saturation here in Vail. A good dose would be 100 -200 mg a day. 
•  Vitamin D3 is beneficial for healthy bones, immunity, preventing cancer and is crucial for a healthy heart.  Vitamin D is one of the most frequently deficient vitamins and one of the most important nutrients for cardiovascular health. A study published in October 2010 in the American Journal of Cardiology linked the wide spread prevalence of vitamin D deficiency to high blood pressure, stroke, diabetes, myocardial infarction and other conditions. Researchers at Salt Lake City’s Heart Institute in 2009 found that of 28,000 adults over the age of 50 with no history of heart disease and low vitamin D levels 77 percent were more likely to die, 45 percent were more likely to develop coronary artery disease, 78 percent were more likely to have a stroke than patients with normal vitamin D levels. Too little vitamin D can increase the risk of calcium build up in the arteries, which can lead to atherosclerosis and potentially a heart attack or stroke. I recommend getting your vitamin D 25-hydroxy (D3) levels checked and than getting on an appropriate dose. I recommend between 1,000 to 2,000 mg and higher if your deficient.
• L Arginine is an amino acid that changes into nitric oxide in the body. Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and improve circulation. L arginine is beneficial for the heart in that it improves blood flow in the arteries of the heart. This improved blood flow can improve clogged arteries, chest pain and coronary artery disease. L Arginine has also been shown to lower blood pressure in some individuals. Since it relaxes arteries and improves blood flow it may also help with erectile dysfunction.
• I don’t want to forget about dark chocolate (meaning 60-70% cocoa beans) and its benefits on the heart.  Dark chocolate is an antioxidant therefore preventing our cells from free radical damage. It is loaded with flavonoids which have anti-inflammatory effects. Chocolate can help lower the bad cholesterol (LDL) and blood pressure. So give the gift of dark chocolate for Valentine’s or any other holiday,you only need small amounts to impact your health. 

Preventing heart disease is all about knowing your numbers such as your cholesterol, blood pressure, body mass index, vitamin D levels, homocysteine, c-reactive protein, glucose and sed rate. February is a good time to pay attention to your heart if you are having chest pain, shortness of breath, arrhythmias or trouble breathing; get checked out by your doctor. Health is about paying attention to your body; do not ignore your symptoms.

Take a Test for Heart Disease

The following test gives a broad measure of heart-disease risk..  The text is excerpted from Health Risks by Dr. Elliot Howard, a New York City internist and cardiologist.  It is based largely on statistics from government-sponsored studies and censuses, plus Howard's work on individual risk factors.  It should be noted that the results provide the average risk for the average individual who gives the same answer.  Yet it is possible to score in the very high risk group and live a long life.

Answer each statement.

Personal

Your sex and age is:

+0                    Woman younger than 55

+1                    Man younger than 55

+2                    Woman 55 or older

+3                    Man 55 to 65

+4                    Man 65 or older

Among your close blood relatives, there have been heart attacks:

+0                    In no parent, grandparent, aunt, or uncle                                    before the age of 60         

+1                    In one or more parents, grandparents,                                        aunts or uncles after age of 60

+2                    In one parent, grandparent, aunt or uncle                                  before age 60

+3                    In two of the above relatives before age 60

+4                    In more than two of the above relatives                                      before age 60

Among your close blood relatives, the following medical conditions existed:

+0                    No serious high blood pressure, diabetes                                  or high cholesterol

+1                    Serious high blood pressure, diabetes or                                    high cholesterol in only one close relative 

 +2                    Serious high blood pressure, diabetes or                                   high cholesterol in two close relatives

 +3                    Serious high blood pressure, diabetes or                                   high cholesterol in more than two relatives

Cholesterol

Your serum cholesterol level is:

+0                   190 or below

+2                   191 to 230

+6                   231 to 289

+12                 290 to 319

+16                 Over 320

Your HDL cholesterol is:

 -2                    Over 60

 +0                    45 to 60

 +2                    35 to 44

 +6                    29 to 34

 +12                  23 to 28

 +16                  Below 23

Smoking

You smoke now or have in the past:

+0                    Never smoked, or quit more than 5 years                                 ago

+1                    Quit 2 to 4 years ago

+3                    Quit about 1 year ago

+6                    Quit during the past year

You smoke now:

+9                   1/2 to 1 pack a day

+12                 1 to 2 packs a day

+15                 More than 2 packs a day

The quality of the air you breathe is:

+0                    Unpolluted by smoke, exhaust or industry                                at home and work

+2                    Live or work with smokers in unpolluted                                   area

+4                    Live and work with smokers in unpolluted                                 area

+6                    Live or work with smokers and live or work in air-polluted     area

+8                    Live and work with smokers and live and                                   work in air-polluted area

Blood Pressure

Your blood pressure is:

+0                   120/75 or below

+2                   120/75 to 140/85

+6                   140/85 to 150/90

+8                   150/90 to 175/100

+10                 175/100 to 190/110

+12                 190/110 or over

Exercise

Your exercise habits are:

+0                    Exercise vigorously 4 or 5 times a week

+2                    Exercise moderately 4 or 5 times a week

+4                    Exercise only on weekends

+6                    Exercise occasionally

+8                    Little or no exercise

Weight

Your weight history is:

+0                    Always at or near ideal weight

+1                    Now 10 percent overweight

+2                    Now 20 percent overweight

+3                    Now 30 percent or more overweight

+4                    Now 20 percent or more overweight and                                     have been since before age 30

Stress

You feel over stressed:

+0                    Rarely at work or at home

+3                    Somewhat at home but not at work

+5                    Somewhat at work but not at home

+7                    Somewhat at work and home

+9                    Usually, at work or home

+12                  Usually, at work and at home

Diabetes

Your diabetic history is:

+0                    Blood sugar always normal

+2                    Blood glucose slightly high (pre-diabetic) or                         slightly low (hypoglycemic)

+4                    Diabetic beginning after age 40 requiring                           strict dietary or insulin control

+5                    Diabetic beginning before age 30 requiring                         strict dietary or insulin control

Alcohol

You drink alcoholic beverages:

+0                    Never or only socially, about once or twice                           a month, or only 5 ounces of wine or 12             ounces of beer or 1.5 ounces of hard liquor about 5 times a week

 +2                    Two to three 5 ounce servings of wine or 12 ounces of beer or 1.5 ounces of hard liquor about 5 times a week

 +4                    More than three 1.5 ounces of hard liquor or more than three 5 ounce servings of wine or 12 ounce servings of beer almost daily

Interpreting Your Score

Add all scores together and check below:

0 to 20:     Low risk.  Excellent family history and lifestyle habits.

21 to 50:     Moderate risk.  Family history or lifestyle habits put you at some risk.  You might lower your risks and minimize your genetic predisposition if you change your poor habits.

51 to 74:     High risk.  Habits and family history indicate high risk of heart disease.  Change your habits now.

Above 75:   Very high risk.  Family history and a lifetime of poor habits put you at very high risk of heart disease.  Eliminate as many of the risk factors as you can.

                       

Heart disease is the number one killer for men & women.  If you scored poorly on this questionnaire please make an appointment to go over what you can do to lower your risk.

Vitamin D Might Protect Against Heart Failure

New research suggests that vitamin D supplementation in older people might protect against heart failure, but not heart attack or stroke.

The major role of vitamin D is to maintain normal blood levels of calcium and phosphorus.  Vitamin D helps the body absorb calcium which forms and maintains strong bones.  It is used alone or together with calcium to improve bone health and decrease fractures.  Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases.

In a new study, researchers analyzed data from a previous study, in which 5,292 participants were randomly assigned to receive 800 IU of vitamin D3, 1000 mg of calcium, vitamin D plus calcium, or a placebo, daily, to assess their potential effects on heart disease-related events. Data on heart disease-related events was collected for 3 additional years after treatment ended. The researchers found that the people receiving vitamin D alone or vitamin D plus calcium had a 25% reduced risk of heart failure compared to the other groups. However, supplementation did not benefit stroke or heart attack risk.

In an additional data analysis, the researchers conducted clinical trials evaluating the effects of vitamin D on heart disease-related events. When comparing vitamin D use to no use, taking vitamin D was associated with an 18% reduced risk of heart failure. There was no benefit for stroke or heart attack risk.

Niacin Might Cause Harmful Side Effect

Contrary to previous findings, a new study suggests that niacin does not benefit heart health, and might increase the risk for serious side effects.

Niacin has been a commonly accepted treatment for high cholesterol.  Previous research shows that niacin has benefits on levels of high-density cholesterol (HDL, or “good cholesterol), with better than results than drug patents such as Lipitor.  There are also benefits on levels of low-density cholesterol (LDL or “bad cholesterol”) although these effects are less dramatic. 

In a new study, researchers randomly assigned 25,673 adults with heart disease to receive 2 grams of extended relief niacin and 40 miligrams of laropiprant, which is commonly used in combination with niacin, or a placebo.  Major disease-related events such as heart attack, death, or stroke were the main outcome measure of this study.

Throughout the average 3.9 year follow-up period, people who were given the niacin treatment had LDL levels that were lower, and HDL levels that were higher than the placebo group.  However, people treated with niacin did not have any decreased risk for a heart disease related event.  Niacin significantly increased the risk for problems with blood sugar control in people with diabetes, and also increased the risk for a diabetes diagnosis. Furthermore, niacin use was linked to an increase in many different serious side effects, including gastrointestinal, musculoskeletal, bleeding, infection and skin-related adverse effects.The authors concluded that while niacin increased HDL and decreased LDL, it had no effect on the risk for heart disease-related events, and increased the risk for serious side effects.

High-Protein Diets and Longevity

A recent study of 6,381 adults aged 50 and over from the NHANES III suggests that whether or not to consume high amounts of protein may vary according to one’s age.

A recent study of 6,381 adults aged 50 and over from the NHANES III suggests that whether or not to consume high amounts of protein may vary according to one’s age.During the study, subjects consumed 1,823 calories on average per day, of which the majority came from carbohydrates (51%) followed by fat (33%) and protein (16%) with most of it (11%) derived from animal protein.  The percent of calorie intake from protein was used to categorize subjects into a high-protein group (20% or more of calories from protein), a moderate-protein group (10-19% of calories from protein) and a low protein group (less than 10% of calories from protein).

Key Findings

Mortality was followed via the National Death Index until 2006, which provides timing and cause of death.  The 18-year follow-up period covered 83,308 total person-years with 40% overall mortality; 10% was due to cancer, 19% cardiovascular disease, and 1% diabetes.   Members of the study aged 50-65 in the high protein category reported a 75% increase in overall mortality and a 4-fold increase in cancer death risk during the following 18 years. These associations were either abolished or attenuated if the proteins were plant-derived. Conversely, high protein intake was associated with reduced cancer and overall mortality in respondents over 65. There was a 5-fold increase in diabetes mortality across all ages for those consuming high-protein diets. These results suggest that low protein intake during middle age followed by moderate to high protein consumption in older adults may optimize health span and longevity.

Practice Implications

These data suggest that people should shift their dietary patterns in two key ways. First, patients younger than 65 should be discouraged from eating high-protein diets, especially diets high in animal protein. They should be encouraged to shift toward vegetable protein. Second, patients over 65 should be encouraged to consume more protein as it reduces overall and cancer mortality unless at high risk for diabetes.

Reference

Levine ME, Suarez JA, Brandhorst S, et al.  Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not the older population.  Cell Metab,  2014;19(3): 407-417

February is National Heart Health Month!

Love, Relationships, Family and The Heart

February is national heart health month with Valentine’s Day on February 14^th signifying love, relationships, family and the heart.  With all this celebration centering on the heart I would like to discuss how we can take better care of our heart given that cardiovascular disease remains the number one killer in U.S. adults.

Heart disease should be a concern no matter what your age given that I see high blood pressure, high cholesterol and atherosclerosis in children today.  Yet, the majority of cardiovascular disease is preventable and treatable with dietary changes, physical activity and targeted nutritional supplementation.  Lifestyle interventions along with supplementation have a broader benefit than pharmaceuticals because they address the dysfunctions that underlie chronic disease rather than treating the symptoms.

In treating cardiovascular disease everyone is different since there are many causes such as stress, insulin resistance, inflammation and obesity etc. This is why an individual approach is best.

A Simple Gluten-free Breakfast Recipe for Heart Health

"An overnight version to make breakfast as quick and beneficial as possible."

Steel cut oats are a delicious way to start your morning not to mention they can lower cholesterol and are a great basis to add additional healthy toppings to. Compared to instant oats steel cut oats do take longer to prepare, that’s why this recipe includes an overnight version to make breakfast as quick and beneficial as possible.

*Oats are naturally gluten free, however read facility production information to avoid cross contamination before purchasing.

Yield: 4 servings

Ingredients:

   Steel cut oats, 1 cup
   Water, 4 ½ cups
   Fresh berries, your choice of blackberries,
   raspberries, goji berries, blueberries, or elderberries
   Cinnamon, ½  tsp
   Nutmeg, ½  tsp
   Nuts, your choice of walnuts, pine nuts, almonds,
   peanuts, or cashews
   Almond milk, to taste

Directions:

In a medium saucepan bring water to a rolling boil. Add steel cut oils to the water, leave to cook for 1 minute, stirring often. Once oats have cooked for 1 minute remove from heat, cover, and let sit overnight. The next morning portion oats you are not going to eat immediately into an airtight container to place in the fridge for later. Reheat remaining oats for 2-3 minutes over low heat. Pour oats into a serving bowl. Add almond milk optional. Top with cinnamon and nutmeg. Cinnamon is known for blood sugar regulating which helps with heart disease as it also decreases inflammation. Add nuts and berries of your choice. Nuts are full of ommega3 fatty acids and berries are high in antioxidants.

Fish Oil and Prevention of Fatty Liver Disease

"DHA benefits healthy organ function

mainly the brain, heart, and liver."

It is estimated that twenty five percent of the United State’s population have non alcoholic fatty liver disease. According to new studies however, fish oil has an even more significant impact on the prevention of fatty liver disease than prior knowledge. DHA is a constituent of omega 3 fatty acids mostly found in fish oil. DHA benefits healthy organ function, mainly the brain, heart, and liver. 

Scientists from Oregon State University conducted an analysis on “metabolomics”, one of the first of its type to study how metabolites reflect the biological effects of omega-3 fatty acids on the liver. This study also covered the effects of the “western diet” on the liver as this diet is namely low in omega-3 consumption.

The study found that surprisingly, many biological pathways were benefited when DHA supplementation was included in the diet. This includes a decrease in inflammation, The results surrounding the focus of this study were also statistically significant.

As research surrounding the prevention of fatty liver disease has remained controversial, these new findings on DHA are contributing greatly to this area of study. One researcher stated “DHA supplementation reduced the proteins involved in liver fibrosis by more than 65 percent”. This evidence supports much research to follow on the prevention of fatty liver disease progression

For more information please visit:

www.plosone.org

5 Ideas for Gluten-free Snacking

“Healthy” and “snacking” can be tough words to use together, especially when your favorite food groups are sweets and pizza.

Here are five snacking ideas easily found at the grocery store that will leave you satisfied and happy, and of course gluten-free.

1.       GF crackers- crackers can be derived from many different foods such as baked apple chips, sweet potatoes, kale, or nuts. Try Nutiva Raw Coconut Chips- also delicious as dessert

2.     Frozen grapes (pictured above)- freezing fruit provides a refreshing alternative for snackers who love sweets. Choosing whole fruit options are also a great way to avoid reading food labels for ingredients.

3.      Roasted chickpeas- another whole food option. Chickpeas are a great source of protein and are a very versatile choice. Add spices after roasting such as curry powder, curcumin, basil, thyme, oregano , or cracked pepper

4.      Rice cakes with almond/sunflower/peanut butter. This option is great for on the go as it is quick to prepare and does not require utensils to eat. * Be sure to read labels on spreads as they may contain additional allergy information about facility cross contamination during production.

5.      Snack bars. KIND is a company that specializes in fruit and nut bars. Choose from a wide variety of choices as they are all gluten-free.
 

An easy way to avoid gluten is to avoid grain based products all together. This can be easy when whole foods are the base of the snack such as fruits and vegetables, which are naturally gluten free.  

Heart Disease and Cancer-Related Mortalities Raised with Consumption of Processed Red Meat

"Distinctions in research was not that all meat should be eliminated from the diet, but that processed meats in particular should be avoided"

After a long-term study of twenty-two years, researchers at the Harvard School of Public Health have concluded that consumption of red meat increases risk for total, cardiovascular, and cancer-related deaths.  Mortality risk was found to go down with substitution of other types of protein sources, including fish, poultry, nuts, and legumes.  The study has been published in the Archives of Internal Medicine.

Data was reviewed from two separate studies, and included a total of over 37,000 men and 83,000 women.  At the beginning of each study period, chosen participants were without cardiovascular disease or cancer.  Every four years, questionnaires were given to assess the participants’ diets.  At the end of both studies, nearly 6,000 deaths occurred as a result of cardiovascular disease, while over 9,000 were due to cancer.  Regular red meat consumption, especially of processed meats like sausage and hot dogs, was found to be correlated with significant risk of mortality.  Daily consumption of one hot dog, or another processed red meat equivalent, was associated with a twenty percent increased risk of death.  A daily 3-ounce serving of unprocessed red meat correlated with a thirteen percent increased risk of death.  Lead author of the study, Dr. An Pan, stated, "Our study adds more evidence to the health risks of eating high amounts of red meat, which has been associated with type-2 diabetes, coronary heart disease, stroke, and certain cancers in other studies."

One of the important distinctions the research team made was not that all meat should be eliminated from the diet, but that processed meats in particular should be avoided.  This is due to the fact that processed meats contain high concentrations of nitrites, which are unhealthy in any amount. 

Dr. Shana McQueen

Source:  http://www.naturalnews.com/035560_red_meat_heart_disease_cancer.html