An Apple a Day…...

Apples are a "miracle fruit" that convey benefits beyond fiber content, according to Dr. Bahram Arjmandi at Florida State University. Animal studies have shown that the pectin and polyphenols in apples improve blood fat levels and lower the production of pro-inflammatory molecules. Arjmandi's 2011 research  randomly assigned 160 women ages 45-65 to one of two dietary interventions: one group received two dried apples daily and the other group ate dried prunes every day for a year. Blood samples were taken at 3, 6 and 12-months. The results surprised Dr. Arjmandi, who stated that "incredible changes in the apple-eating women happened by 6 months- they experienced a 23% decrease in LDL cholesterol," which is known as the ‘bad cholesterol.’ The daily apple consumption also led to a lowering of C-reactive protein (a marker of inflammation). "I never expected apple consumption to reduce bad cholesterol to this extent while increasing HDL cholesterol or good cholesterol by about 4%," Arjmandi said. Yet another advantage is that the extra 240 calories per day consumed from the dried apple did not lead to weight gain in the women; in fact, they lost on average 3.3 lbs. "Reducing body weight is an added benefit to daily apple intake" he said. Part of the reason for the weight loss could be the fruit's pectin, which is known to have a satiety effect.

In a study from Ohio State University, healthy, middle-aged adults who rarely ate apples were given one red or golden

Delicious apple a day, or a capsule containing the polyphenols found in apples, for 4 weeks.  The apple eaters had a 40% decrease in oxidized LDL, a substance linked to hardening of the arteries. People taking the capsules had a similar effect, but not as large. The author of this study, Dr. Robert DiSilvestro, described daily apple consumption as significantly more effective in lowering oxidized LDL than other antioxidants he has studied, including the spice-based compound curcumin, green tea and tomato extract.

The study also found eating apples had some effects on antioxidants in saliva, which has implications for dental health.

In the Christmas edition of the prestigious British Medical Journal, there is an article comparing apples and statins for the prevention of cardiovascular deaths.  Using mathematical models, a team of researchers at Oxford set out to test how the150 year old proverb  - An apple a day keeps the doctor away -might compare with the more widespread use of statins in the UK population. They calculated that offering a daily statin to 17.6 million more adults would reduce the annual number of vascular deaths by 9,400, while offering a daily apple to 70% of the total UK population aged over 50 years (22 million people) would avert 8,500 vascular deaths.  However, side-effects from statins mean that prescribing statins to everyone over the age of 50 is predicted to lead to over a thousand extra cases of muscle disease (myopathy) and over ten thousand extra diagnoses of diabetes. The researchers conclude that the public health message: An apple a day… is able to match more widespread use of modern medicine, and is likely to have fewer side effects. The research takes into account people who are already appropriately taking statins to reduce their risk of vascular disease and therefore the authors stress that no-one currently taking statins should stop, “although by all means eat more apples.”

My message to readers is similar – eat a daily apple, don’t change your medications without talking with your doctor, and have a wonderful holiday season. 

Sadja Greenwood, MD   back issues on this blog.  Check out my novel, Changing the Rules, at Stinson Beach Books, Point Reyes Books & Amazon

Oregano

Oregano is an important culinary and medicinal herb that has been used in medicine and cooking for thousands of years. It belongs to the mint family.  Its name comes from the Greek words oros (mountain) and ganos (joy)!

 In folk medicine, oregano is used to treat respiratory problems, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders.  It is also applied topically – as oregano oil - to help treat a number of skin conditions, such as acne, dandruff, skin infections and athlete’s foot.   (Full disclosure – I use it on my sore fungal toes, and it’s helping.)

 Oregano contains a fair amount of vitamin K - an important vitamin which promotes bone growth, the maintenance of bone density, and the production of blood clotting proteins. Although dried basil, thyme and oregano contain high levels of vitamin K, a teaspoon of these herbs in their fresh form contain only a small amount and can be used by people taking Coumadin.  Check with your doctor on this. 

Oregano, allspice and garlic essential oils (EOs) can be effective, natural barriers against E. coli, Salmonella and Listeria, according to a study in the Journal of Food Science, published by the Institute of Food Technologists. The  study from government researchers revealed that oregano oil was found to be the most effective antimicrobial used in cooking, followed by allspice and garlic.  While this information can make you happy to include these herbs in your dishes, you should never forget the important rules about food safety to prevent bacterial contamination.  .

Researchers at Long Island University (LIU) have found that an ingredient of oregano could potentially be used to treat prostate cancer. Dr. Supriya Bavadekar, PhD, RPh, Assistant Professor of Pharmacology at LIU is currently testing carvacrol, a constituent of oregano, on prostate cancer cells. The results of her study demonstrate that the compound induces apoptosis in these cells. Apoptosis, is programmed cell death, or simply "cell suicide." Dr. Bavadekar and her group are presently trying to determine the signaling pathways that the compound employs to bring about cancer cell suicide. "We know that oregano possesses anti-bacterial as well as anti-inflammatory properties, but its effects on cancer cells really elevate the spice to the level of a super-spice like turmeric," said Dr. Bavadekar. Though the study is at its preliminary stage, she believes that the initial data indicates a huge potential in terms of carvacrol's use as an anti-cancer agent. "A significant advantage is that oregano is commonly used in food and has a 'Generally Recognized As Safe' status in the US. We expect this to translate into a decreased risk of severe toxic effects. Some researchers have previously shown that eating pizza may cut down cancer risk. This effect has been mostly attributed to lycopene, a substance found in tomato sauce, but we now feel that even the oregano seasoning may play a role," stated Dr. Bavadekar. "If the study continues to yield positive results, this super-spice may represent a very promising therapy for patients with prostate cancer."

Oregano grows very well in Bolinas gardens.  Mine survived the recent frost and seems to be growing well all year long.  You can put it in salads, soups and stir fries, as well as pasta sauces and pizza. 

Sadja Greenwood, MD, MPH  back issues on this blog.  Check out my novel, Changing the Rules, at the Point Reyes Bookstore and on Amazon.

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Try a bigger breakfast

When you eat a day’s worth of food really does make a difference, according to Daniela Jacubowicz, a professor at Tel Aviv University.  In a recent study, published in the journal Obesity, she randomized 93 overweight and obese women into 2 groups and followed them for 12 weeks.  Both groups ate 1400 calories a day, consuming a healthy variety of poultry, fish, egg whites, vegetables, fruits and whole grains.  The ‘breakfast group’ had 700 calories for breakfast, 500 for lunch and 200 for dinner.  A sweet treat was included as part of their breakfast, such as a small chocolate bar, to stave off cravings for the rest of the day. The ’dinner group’ had exactly the same foods in reverse order - 200 calories for breakfast, 500 for lunch and 700 for dinner.  I presume that their chocolate bar came with dinner.

At the end of 12 weeks, the results were striking.  The ‘breakfast group’ lost an average of 19 pounds while the ‘dinner group’ lost 8.  Waist circumference decreased by 3 inches in the ‘breakfast group’ compared to 1.4  inches in the ‘dinner group’.  Glucose and insulin levels dropped significantly more in the ‘breakfast group’.  They did not experience the high spikes in glucose levels that can happen after a meal and are considered dangerous. Triglyceride levels fell 34% in the ‘breakfast group’ but increased by 15% in the ‘dinner group’.  Triglycerides are a main form of fat in the body; high levels of triglycerides have been associated with greater risk for heart disease. Average hunger scores were significantly lower in the ‘breakfast group’. 

The authors of this study concluded that a high calorie breakfast with reduced intake at night is a useful alternative for the management of obesity.  Previous studies from Tel Aviv University also looked at overweight men, and came to similar conclusions. In summary, our metabolism is impacted by the body’s 24 hour circadian rhythm. The time of day we eat can have a real impact on the way our bodies process food.

What are the implications of this study for you, the reader?  I am not suggesting a 1400 calorie diet, but a change in when you eat the amount of food that is right for you. Your weight may be just right, or you may be overweight, or too thin.  You may be a person who is never hungry in the morning, or who really relishes a big dinner at the end of a busy day.  I think it makes sense to ease your way into bigger breakfasts and lighter dinners because of the benefits on glucose and insulin levels, and because of the greater energy you will experience after a hearty (healthy) breakfast.  If you are never hungry in the morning, try a very light dinner one night, such as a bowl of cereal or a dish of cooked vegetables.  You will probably wake with an appetite.  If your usual breakfast is toast and tea, or a pastry and coffee, you may notice that your energy drops mid morning and more coffee is needed to keep you going.  When you add healthy protein and whole grains to your breakfast you will notice a smoother feeling of energy that lasts until your next meal.  What to do about the big dinner you have always loved?  When you start to follow this plan, you may find that you want to make it simpler and smaller without too much difficulty.  You may like spending less time cooking. Another benefit from a smaller dinner is feeling more energy in the evening. Having a lot to digest at night makes some people sleepy. 

Finally, Professor Jacubowicz suggests an end to late night snacking, in front of the computer or television.  She feels that this is a major contributor to the obesity epidemic, causing weight gain and a greater risk of cardiovascular disease, due to the midnight spike in blood sugar. 

Sadja Greenwood, back issues at sadjascolumns.blogspot.com

Go to Health - Cranberries

Cranberries will be plentiful in stores as holiday meals approach.  According to researchers at Rutgers University, they are among the top foods with proven health benefits.

 Cranberries are full of anti-oxidants, which protect cells from unstable molecules known as free radicals. The National Institutes of Health is funding research on cranberry’s effects on heart disease, yeast infections and other conditions. 

So far, research has found that drinking cranberry juice  - unsweetened is best – can help to prevent urinary infections by binding to bacteria so they can’t adhere to cell walls, especially cells lining the bladder and urethra.  Once a urinary tract infection is established, however, there is no hard evidence that cranberry juice can treat it – antibiotics may be needed.  Unsweetened cranberry juice in small bottles is available at the People’s Store.  Dilute and drink – or gargle for your teeth and gums.  Then swallow!!

A compound in cranberries – proanthocyanidine – prevents plaque formation on teeth.  Mouthwashes are being developed to prevent periodontal disease.  In the meantime, you can try rinsing your mouth with slightly diluted unsweetened cranberry juice. 

 In some people, regular cranberry juice consumption for weeks or months can kill H. pylori bacteria, which can cause stomach ulcers.

Drinking cranberry juice daily may increase levels of HDL, or good cholesterol and reduce levels of LDL, or bad cholesterol.  Research is also going on about substances in cranberries that are effective against cancer.

Here’s a recent abstract from a scientific journal, reporting on work from the University of Massachusetts. 

 Emerging evidence is elucidating how non-nutrient phytochemicals underlie the health promotion afforded by fruits and vegetables. This review focuses on Vaccinium macrocarpon, the American cranberry, compiling a comprehensive list of its known phytochemical components, and detailing their prevalence in cranberry fruit and its products. Flavonoids, especially colored anthocyanins, abundant flavonols, and unique proanthocyanidins, have attracted major research attention. Other notable active components include phenolic acids, benzoates, hydroxycinnamic acids, terpenes and organic acids. Health effects of cranberries, cranberry products, and isolated cranberry components in humans and animals, as well as in vitro, are debated. Evidence for protection from several bacterial pathogens, cancer, cardiovascular disease, and inflammation is compelling, while neuroprotection and anti-viral activity also have begun to draw new consideration. Emerging bioavailability data is considered and potential molecular mechanisms are evaluated, linking phytochemicals to health effects through their biochemical properties and reactions.

Are you interested in stocking up on cranberries?  You can freeze them and have some available all year. Worried about the amount of sugar needed to offset the sour taste?  Try putting cranberries in a fruit shake, or make cranberry sauce with an orange, cloves, cinnamon and xylitol, the low glycemic sugar that comes from trees and is good for your teeth and less problematic for diabetics.   Xylitol is available in many natural food stores and on line. (Try it for hot chocolate too! )

Cranberry – Coumadin interaction:  if you are taking Coumadin (warfarin) to prevent blood clotting, you should avoid drinking cranberry juice daily.  It may increase your risk of bleeding.  Small amounts of cranberries should be safe – check this out with your doctor. 

Sadja Greenwood, MD  back issues at sadjascolumns.blogspot.com   Check out my novel, Changing the Rules, at the Grand Hotel, Uniquities, the Stinson Beach and Point Reyes book stores, and Amazon.

What Is It About Brassicas?


I lead a discussion on nutrition at the Commonweal cancer retreats every few months, along with the renowned chef and author, Rebecca Katz. We have a handout of general suggestions for healthy meals, and then give each person individual guidance. One of our first guidelines is to eat a brassica vegetable every day. These vegetables include broccoli, arugula, kale, collards, mustard greens, bok choy, Brussels sprouts and turnips. The reasons these vegetables are important for people with cancer, and people who want to prevent cancer, have been studied at Johns Hopkins University’s Brassica Chemoprotection Laboratory. They have focused on broccoli, which contains a compound known as sulforaphane. It is a potent natural inducer of what are called phase2 detoxification enzymes. These enzymes break down free radicals and environmental toxins, enabling the body to excrete them in urine, bile or stool. The Johns Hopkins researchers found that these detoxifying enzymes were boosted in function by the sulforaphane in brassicas, and that broccoli contains high levels. Broccoli sprouts contain the highest amounts of sulforaphane, up to 50 times more than mature broccoli. Recent studies at Baylor College of Medicine have shown that a concentrated form of sulforaphane is active against lymphoblastic leukemia cells in the laboratory. Other researchers at the University of Arizona are looking into topical sulforaphane to prevent skin cancer. Preventive effects on breast, prostate and colon cancer are also under study.






It is important not to overcook broccoli, as this will destroy its ability to release anti-inflammatory and cancer protective compounds. Steam lightly for a few minutes. Since broccoli sprouts are such a potent source of sulforaphane, you should know that it is easy to make your own. You can call 800-695-2241 and order organic broccoli sprouting seed. If you are new to sprouting, consult sproutman.com. He has an almost overwhelming number of ideas and devices to help you sprout.






At the cancer retreats, we also suggest that people consider drinking the green tea or black tea with broccoli seed extract, formulated at the Johns Hopkins Brassica Chemoprotection Laboratory. The tea is high in sulforaphane and related compounds. A portion of the proceeds from the sale of these teas will go to further Hopkins’ research on vegetables. Regular and decaffeinated teas are available. If you don’t have time for sprouting right now, just go for the tea. Call the Baltimore Tea and Coffee Company at 800-823-1408 to order. The teas do not taste like broccoli!






Sulforaphane is also found in kale, cabbage and all the other brassica (cruciferous) vegetables. If you don’t like broccoli, you can still get the benefits of sulforaphane in these foods.






At the last cancer retreat, one of the participants was a patient at Johns Hopkins. She said that her oncologist had never mentioned the Brassica lab, and it seemed strange that she would come to California to find out about it. Yeah, California!






At the Commonweal cancer retreats, Rebecca Katz has come up with a good way to help people drink fluids, even when they are not feeling well. She suggests a special pitcher for water, in which you place orange and lemons slices, with the peel (organic is best), chunks of cucumber, and a sprig of thyme, mint or rosemary. Rebecca calls this ‘spa in a glass’. It will be easier to drink than plain cold water, and will have beneficial qualities.






Sadja Greenwood, MD, MPH


You can find a copy of my novel, Changing the Rules, at Pt. Reyes Books, the Grand Hotel, Uniquities, or at Amazon.com.

Just Label It

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Last November the California campaign to label genetically modified organisms (GMOs) was defeated by a 51 to 48 percent vote.  Many large companies and the Grocery Manufacturers Association put $46 million into fighting the proposition. $9.2 million was spent in support. Some people who buy brands like Cascadian Farm, Kashi, Horizon Organic, Muir Glen, and Odwalla were outraged last fall after learning the companies’ corporate owners helped fund the effort to defeat Prop 37. However, efforts to label GMOs in food are still underway.  Connecticut and Maine have passed labeling bills which will kick in when other states, including a neighboring state, pass similar laws.  Whole Foods markets will require GMO labeling on any product it stocks by 2018. The U.S. Department of Agriculture for the first time approved a non-GMO label claim for meat products, Chipotle began voluntarily labeling menu items containing GMO ingredients online, and the Senate Appropriations Committee voted last week to give the U.S. Food and Drug Administration funding to label genetically modified salmon if the agency approves the fish.

GMO cotton, soybeans, canola and corn are modified to make them resistant to the herbicide glyphosate –otherwise known as Roundup, so that weeds could be killed without harming the crop.  Most sugar beets are also genetically modified, although the final product is identical to the sugar from ordinary sugar beets.  Unless it is labeled organic, almost all cotton, canola, soy and corn grown in the US today is GMO.  The problem that has emerged is that weeds are becoming resistant to Roundup.  More must be used, along with other herbicides.   According to ScienceDaily, a website I respect, the annual increase in herbicides required to deal with tougher-to-control weeds on cropland planted to GE cultivars has grown from 1.5 million pounds in 1999 to about 90 million pounds in 2011.   Initially, Roundup was considered a safe herbicide with short duration of action.  However, a recent study from an Environmental Toxicology Program in Thailand, published in Food Chemistry Toxicology, indicates that Roundup may be an endocrine disruptor, inducing human breast cancer cells to grow by effecting estrogen receptors. 

Another problem with GMO crops is the effect on adjacent farmers and organic farms.  Pollen drift is a problem for farmers who plant non-GMO or organic crops.  Farmers using GMO seeds are required by Monsanto and other companies to buy fresh seed every year.  When GMO pollen blows into adjacent fields, and is harvested, the farmers can be sued for patent infringement.  In one high-profile case (Monsanto Canada Inc. v. Schmeiser) the Monsanto Company sued Percy Schmeiser for patent infringement after he replanted canola seed that he had harvested from his field, which he discovered was contaminated with Monsanto's patented glyphosate-tolerant canola. The Supreme Court of Canada ruled that Schmeiser was in violation of Monsanto's patent because he knowingly replanted the resistant seed that he had harvested, but he was not required to pay Monsanto damages since he did not benefit financially from its presence. In 2008, Schmeiser and Monsanto Canada came to an out-of-court settlement whereby Monsanto would pay for the clean-up costs of the contamination, which came to a total of $660. In May of this year, the US Supreme Court ruled unanimously that an Indiana farmer had violated Monsanto’s patent laws by saving Monsanto seed and replanting it.  He was fined $84,000. On the other hand, a few weeks ago a three-judge panel at the Court of Appeals for the Federal Circuit has ruled that a group of organic and otherwise non-GMO farmer and seed company plaintiffs are not entitled to bring a lawsuit to protect themselves from Monsanto’s transgenic seed patents “because Monsanto has made binding assurances that it will not ‘take legal action against growers whose crops might inadvertently contain traces of Monsanto biotech genes (because, for example, some transgenic seed or pollen blew onto the grower’s land).

Farmers have saved seeds since the beginning of agriculture, and have thus been able to select the best plants for changing conditions, such as drought, heat, cold, etc.  The conflict between traditional practices and patented GMO seed goes on in many parts of the world today – an unfinished story. More food will be needed to feed a world population growing upwards from 7 billion.  Are GMO crops necessary?     Stay tuned, and I will try to address this question.

Sadja Greenwood, MD    back issues on this blog

Olive Oil and Your Brain, and a New View on Produce






Olive oil is known to have protective effects on bone, heart disease and breast cancer risk. Its use in the Mediterranean diet has been associated with a 30% lower risk of death from heart attacks and stroke in a recent Spanish study. Here’s more!






In 2009, Researchers at Columbia University in New York found that elderly people who were physically active and ate a Mediterranean diet, had a 32-40% lower incidence of Alzheimer’s disease (AD) compared with those who did not. The Mediterranean diet was defined as including a high consumption of vegetables, fruits, legumes, grains and fish, and a lower use of red meat. About 50 milliliters of olive oil (roughly 1/5th cup per day) is consumed.






Research into the lower amounts of dementia on this diet has found a compound in extra virgin olive oil called oleocanthal. Amal Kaddoumi and her colleagues at the University of Louisiana looked at whether oleocanthal helped to decrease the accumulation of beta-amyloid in the brain, as this substance is believed to be the culprit in AD. They applied different concentrations of oleocanthal to mouse brain cell cultures, and also gave oleocanthal to live mice. In both trials, levels of the two proteins that transport beta-amyloid out of the brain as well as enzymes that degrade beta-amyloid increased significantly. The researchers then introduced beta-amyloid into live mice brains. Compared with control groups, the mice given oleocanthal showed significantly enhanced clearance and degradation of the beta-amyloid peptides.






This study has exciting implications for the prevention of AD. While pharmacologists are figuring out how to make a medicine from oleocanthal, you can use extra-virgin olive oil as your main source of fat. Investigate how to make an oliveoil/herb spread for your bread. It is important to note that being physically active and eating a lot of fresh produce is also important to keep your brain healthy.






Breeding the Nutrition out of Food: Jo Robinson, an investigative reporter, has just published a book called Eating on the Wild Side. She notes that over the last 10,000 years since we stopped foraging for wild plants and instituted farming and gardening, we have selected the least bitter plants to grow in our gardens. While this has made some foods tastier, it has decreased their phytonutrients. Robinson is not talking about genetic engineering, but conventional selective plant breeding which has gone on for millennia but has recently accelerated. She notes that purple Peruvian potatoes have vastly more nutrients than the white potato, and blue corn is greatly superior to white corn, even though white corn is sweeter and more popular. I will write more about her findings when I get her book. In the meantime, she suggests arugula, which is very similar to its wild ancestor, and scallions, which resemble wild onions. She suggests using plentiful amounts of fresh herbs in cooking. Rebecca Katz, author of The Cancer Fighting Kitchen and The Longevity Kitchen, also promotes the use of herbs as ingredients in many dishes, including salads. Don’t overlook those amazing deep purple Japanese sweet potatoes if you can find them. Go for color, and spiciness; you will be on the right track.


Sadja Greenwood, MD, MPH -->

Umami – The Fifth Taste
















Why are Claire Heart’s soups at the Bolinas People’s Store so delicious? It’s partly the mystery of a great cook, but another reason is that she uses fresh organic ingredients, and makes sure that all the tastes on our taste buds are stimulated. (Maybe with the exclusion of bitter, although people who like coffee and beer, or flavor foods with citrus peel, are enjoying the mild taste of bitter.) We have taste buds on the tip of our tongues, where you can actually see them as tiny bumps; they are also located all over the tongue, the mouth and the throat. Each taste bud has receptor cells for sweetness, sourness, saltiness, bitterness and umami. Umami taste is described as savory and brothy. Except for the bitter taste, great cooks like Claire add just the right amount of each flavor. Coconut milk often adds to the mixture, giving a wonderful fragrance and the smooth mouth feel of fat. Flavors beyond the basic five are detected by our sense of smell.



















Umami is a transliteration of the Japanese word for a pleasant, savory taste. The receptors for umami are not the same as those for salt – umami receptors on the tongue respond to the amino acid L-glutamate. To get a first hand experience, chew a very ripe tomato (try a sun-dried one at this time of year), taste the flavor carefully, and feel the sensation in your mouth and cheeks. You’ll taste sweet and sour, and also umami.



















Here’s a bit of biochemistry: glutamate is the most abundant excitatory neurotransmitter in the human nervous system. It is involved with learning and memory. When sensitive people ingest too much glutamate, in the form of MSG (monosodium glutamate), they can develop headache, tightness in the face and jaw, heart irregularities, and even seizures. Most restaurants stopped using MSG in the 1990’s because of publicity about these problems, and customer complaints; they were adding it to food because it enhanced the taste so much.



















Umami found in natural foods will enhance taste but will not cause harm.







Most humans’ first taste of umami comes in mother’s milk; we learn to like it early! Foods high in the umami taste include kombu, nori, fish and shellfish, mushrooms, ripe tomatoes, green tea, soy beans, sweet potatoes, Chinese cabbage, carrots, and cheeses. Using these foods to enhance your home-made meals will bring you pleasure and good health. Eat cheese sparingly for flavor – it is high in saturated fat and salt.



















The FDA has stated that MSG is ‘Generally Recognized As Safe’, but requires that the words ‘monosodium glutamate ‘ be written on the label if it has been added to the food. However, there is a significant amount of controversy about other additives found in processed foods and fast food restaurants. These additives contain free glutamic acid but are not MSG; hydrolyzed vegetable protein, hydrolyzed soy protein, yeast extract and autolyzed yeast are examples. They impart an umami flavor to food. It is difficult to know if there is a valid concern about eating small amounts of these substances. However, the more we know about the way packaged and processed foods are designed to increase your wish to overeat them, the less desirable they seem. Too much fat, sugar, salt are causing health problems that are easily avoided by the thoughtful eater.



















Eden Foods: Here’s a sad and controversial new development. Eden







Foods is suing the Obama Administration over its mandate to cover birth control under the Affordable Care Act. Michael Potter, the company’s owner and CEO, claims that his religious beliefs are being violated by requiring him to pay for healthcare services, including contraception. You may know that Eden Foods is a pioneer in using cans that are free of Bisphenol A, and has many excellent organic products. The lawsuit has caused a good deal of controversy among groups supportive of reproductive rights. Some are choosing to boycott Eden products. Stay tuned.







Sadja Greenwood, MD, MPH

Go to Health: Tomatoes All Year!


You might not expect that the latest on the benefits of tomatoes would come from the Lapland Central Hospital in Finland. Despite their short growing season, Finns are said to love tomatoes when they can get them. Finnish researchers studied what blood factors (from diet) were associated with a lowered risk of stroke in men, expecting to find correlations with levels of vitamins E and A. Instead, they found that men in the highest quartile of serum lycopene had a 55- 59% lower risk of stroke than those in the lowest quartile. Alpha and beta carotene, vitamin E and A were not associated with stroke risk.






Researchers at the College of Nursing, University of Kentucky, found that patients with heart failure who had the highest intake of tomatoes in their diet had longer times between adverse cardiac events.






Studies from Chungbuk National University in Korea found that tomato extract added to the diets of mice caused weight loss, despite a high-fat diet. Total cholesterol and LDL cholesterol were also reduced.






Studies from the University of Talca in Argentina found that rats supplemented with tomato extract had a reduction of platelet clumping, which would reduce blood clotting and improve blood flow.






Recent Canadian studies have looked at post menopausal women between 50 and 60 who were given lycopene-rich tomato juice, lycopene supplements or a placebo for 4 months. They were tested for blood markers of osteoporosis. Those taking tomato juice or lycopene were found to have reduced levels of bone breakdown compared to those given placebo. Subsequently, these researchers studied women who were told to restrict their intake of tomatoes or lycopene; in this study bone markers for osteoporosis were significantly increased.






U.S. studies from the 1990’s looking at male health professionals showed that frequent intake of tomato products was associated with a reduced risk of prostate cancer. Because further studies could not confirm this finding, Harvard researchers did a careful re-analysis in 2002 and again found a moderately reduced risk.






Tomatoes, which originated in South America and were first cultivated in Mexico, are clearly loved all around the world. Enjoy them! Do not start taking a lycopene supplement after reading this column. Excess intake of single carotenes may be counterproductive. There are many factors in tomatoes besides lycopene that can be healthy. Do start eating more tomato products while waiting for the ripe ones to come back into season. Tomato paste and low sodium organic Very Veggie are great choices – you can find them in our local stores in glass containers – free of BPA (Bisphenol A) and other chemicals. You can preserve homemade tomato sauce when they are in season; people lacking the time or expertise for home canning can simply freeze them. Here’s a great website from the University of Nebraska on easy ways to preserve tomatoes - http://food.unl.edu/web/preservation/freezing-tomatoes.






The beneficial compounds in tomatoes are best absorbed when eaten with fat, so include a healthy oil, such as olive oil, in your cooking or on your salad. Be careful of the high sodium content in many commercial tomato soups and sauces. You probably know that watermelon is also a good source of lycopene.






Next month I’m going to write about the amazing abilities of silkworm cocoons to keep vaccines and antibiotics cool, even in areas of extreme summer heat. This could be a great boon to immunization programs in Africa and Southeast Asia. Stay tuned!


Sadja Greenwood MD back issues sadjascolumns.blogspot.com

Reduce your blood pressure with what?

Chocolate: Recent studies have shown that compounds in cocoa, called flavanols, reduce blood pressure via the formation of nitric oxide (NO) in the body.  NO is a signaling molecule in the body, which causes blood vessels to relax and open wider.  The people living on San Blas Island off Central America drink cocoa every day, as their main beverage, and have normal blood pressure regardless of age. Cocoa or chocolate has more protective flavanols if it has not been ‘Dutch processed’, so read labels carefully, and buy unsweetened cocoa powder (not Dutch-processed) or a dark chocolate bar with 70% cacao content.  You can sweeten the cocoa powder with xylitol, and do a favor to your teeth.  (Xylitol is a sweetener derived from plants that prevents bacteria from sticking to the teeth.) A recent report from the University of L’Aquila in Italy showed that elderly people with mild cognitive impairment showed improvement with cocoa flavanols, as well as reductions in their blood pressure.

Beets and beet juice:  numerous recent studies have shown that drinking beet juice lowers blood pressure and improves athletic performance.  The nitrates in beets (also found in leafy green vegetables) are translated into nitric oxide in the body.  Blood vessels widen, allowing for more blood flow.  In addition, beet juice reduces the amount of oxygen needed by muscles during activity.  For example, test subjects used less oxygen while walking, reducing the effort it took to walk by 12%.  This could be helpful for the elderly, and those recovering from heart and lung problems.  When competitive male cyclists were given beet juice before a timed trial, they were able to improve their racing times by 3%. Since in the world of elite sports a 3% improvement is big, athletes are turning to beet juice, as well as tart cherry juice, with enthusiasm.  Beet juice and freeze-dried beet juice powder are widely available on the Internet – although fairly costly. 

Celery and celery seed:  these foods have a long history in Indian Ayurvedic medicine to treat fluid retention, arthritis, gout and other problems. Chinese medicine also recommends celery to treat high blood pressure.  A substance called phthalide in celery acts as a diuretic, and apparently causes an equal loss of both sodium and potassium, which is helpful in maintaining sodium-potassium balance in the blood.  It also works by relaxing smooth muscles lining blood vessel walls.  A study done at the University of Chicago in the 1990s showed that a celery extract given to laboratory rats lowered their blood pressure 12-14%. In humans, a comparable daily ‘dose’ of celery would be about 4 stalks.  There are numerous individual reports of people using celery for blood pressure, but no further studies on this question.  Perhaps this is because it is hard to get funding for natural substances.   Celery seed, used as a spice, comes from a different plant related to edible celery.  Like celery, it acts as a diuretic, promoting loss of excess fluid in the body.  It is also used as an anti-inflammatory food. Chefs suggest that you add celery seeds to soups, tomato dishes, salads and eggs.   Light toasting brings out a sweet flavor. 

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If you take medicines to bring down your blood pressure, don’t stop them.  Chocolate, beet juice and celery may help, but should be factored in gradually.  Daily exercise and the DASH Diet are also essential.  Talk to your doctor about your plans!

Sadja Greenwood, MD    back issues on this blog

Arsenic in Rice?

Arsenic is a chemical element found in water, soil and air. For this reason, it is inevitably found in some foods. Human activities have added arsenic to the environment, through burning coal, oil, gasoline and wood, and through the use of arsenic compounds in pesticides, herbicides and wood preservatives. The Food and Drug Administration (FDA) monitors foods in our diet; it has analyzed arsenic levels in rice for 20 years, and has not found evidence of change in arsenic levels. However, researchers are now better able to measure whether existing levels represent more or less toxic forms of the element. It plans to complete its analysis of about 1,200 rice products (rice milk, rice cakes, infant cereal, etc) by the end of the year, and to issue guidelines.

Meanwhile, Consumer Reports, published by Consumers Union, has stated that its tests of more than 60 samples of rice and rice products found inorganic arsenic, a probable human carcinogen, in most samples. Earlier this year, they had found worrisome levels of arsenic in apple and grape juices, and called on the FDA to set limits for arsenic in these juices. They are now asking the FDA to set limits for arsenic in rice.

Consumer Reports’ study found:
*White rice grown in Arkansas, Missouri, Louisiana and Texas had higher arsenic levels than samples from California, India, and Thailand.
*Brown rice had higher levels than white rice, comparing rice from within a tested brand.
*Infant rice cereals and drink products contained worrisome levels of arsenic.
*Groups who rely on rice as a staple, such as some Asians and Hispanics, were found to have higher arsenic levels.

Rice grown in Texas, Louisiana and other gulf coast states have high levels of arsenic because of cotton growing in times past. Arsenic pesticides were used to control the boll weevil. California rice, and Asian rice have considerably lower levels.

Consumer Reports advises that children under 5 not be given rice drinks daily. Similar advice has been given in the United Kingdom.

Consumer Reports has asked the FDA to ban the feeding of arsenic containing drugs to animals (used for growth promotion and disease prevention). The manure of these animals contains arsenic, which can be used to fertilize food crops. It also asked for a phase out of arsenic containing pesticides.

Philip Landrigan, an epidemiologist, author and pediatrician at New York’s Mt. Sinai School of Medicine, suggests that pregnant women and babies avoid rice, or use only small amounts of California rice, or switch to other grains, such as oats or barley.

Arsenic has been implicated as a cause of skin cancer (non-melanoma), and is also related to cancers of the liver, lung, kidney and bladder. The evidence for this comes from studies in Taiwan, where well water contains high amounts of arsenic. The same is true in Bangladesh – tube wells drilled to protect the population from bacterial diarrheal disease have been found to have high levels of arsenic. This is a very serious situation in parts of India as well. Current remedial efforts include digging very deep wells, where water may have lower arsenic levels.

What can you do about arsenic in food and water? There is virtually no arsenic in Bolinas water. Call your local water department to find levels if you live elsewhere. Avoid apple and grape juice unless it is organic – even then, it’s better to eat the whole fruit. Avoid chicken, unless it is organic. Eat California rice, but don’t make it your everyday staple. Try almond milk if you usually drink rice milk. If you are avoiding gluten, try millet as a rice substitute. Millet should be rinsed first, and cooks in 20 minutes. You can make it very tasty by cooking it with onions, garlic, chopped nuts, and spices. When cooking, I always think of chef Rebecca Katz’ suggestion: FASS. F stands for a bit of fat, such as olive oil. A stands for acid – meaning a little something sour, like a squeeze of lemon. S stands for sweet – a drop of maple syrup, or pomegranate juice, or some frozen corn. S stands for salty – a pinch of salt. Put this in every dish, and you’ll love the result!

Sadja Greenwood, MD, MPH see more on this blog

Lists for Longevity

Back to school, Labor day: is it time to make lists and get organized? Here are ten suggestions from the August issue of Tufts University Health and Nutrition Letter. Next week I’ll report on Dr Oz’s 10 simple habits that could help you live to 100.
1. Combining moderate regular exercise and mentally stimulating activities can help protect your memory as you age, according to a Mayo Clinic study.
2. Raisins, a handful eaten 3 times a day, can reduce blood pressure significantly in mildly hypertensive people according to study from the Louisville Metabolic and Atherosclerosis Research Center. This may be because raisins are high in potassium, and also in fiber and healthful anti-oxidants. There are opposing views on whether raisins promote or prevent tooth decay, so keep flossing.
3. Your waist to hip ratio can predict you risk of sudden cardiac death. Best measurements are under 0.82 for women and 0.92 for men. Use a tape measure.
4. Regular jogging, at a slow to average pace, increases longevity, according to the Copenhagen City Heart Study. (Be sure to check with your doctor before starting to jog, if you don’t do so currently).
5. Fiber may help to protect against heart disease and stroke, according to a Swedish study.
6.Switching from white rice to brown rice could reduce your risk of diabetes, according to a Harvard study. This is especially important for Asians if they eat a lot of white rice.
7. Skip sugar sweetened beverages to reduce your risk of heart attack, according to the Nurses’ Health Study and the Health Professionals study. No increased risk was found for diet sodas.
8. Eating a Mediterranean diet, already linked to a lower risk of chronic diseases, leads to a better health-related quality of life, according to Spanish research. This diet is high in vegetables, fruit, fish or poultry, whole grains, nuts and olive oil, with small amounts of low fat milk as yogurt. There is new evidence that olive oil may strengthen bones. The diet avoids red meat and dairy fat. Get a book on this way of eating – The New Mediterranean Diet Cookbook by Nancy Harmon Jenkins and Marion Nestle is a winner.
9. Low-fat dairy may lead to fewer strokes, according to a Swedish Study.
10. Any physical activity: formal exercise, gardening, housework and walking may lower the risk of Alzheimers’s disease, according to a study of older adults at Rush University.

These studies in the Tufts newsletter are a good reminder of what you already know about healthy living.

Here are my additional suggestions for people who watch television, home movies and sit at a desk for work. Invest in a minicycle or pedal exerciser. These small devices use no electricity and can fit under your desk or in a corner for storage. They keep your legs moving with mild but continuous exercise while you sit. On a table, they are also used to exercise the arms and shoulders. The Sunny health and fitness minicycle is about $57 and is available from Amazon and Overstock. You can also look at the Carex Pedal exerciser (lighter and about $45) and the Pedlar Pro #316 (about $34). Alternatively, consider a standing desk. Prolonged sitting (at work, in the car, watching TV) is not good for the metabolism. Several recent studies show that prolonged sitting increases mortality. You may be able to raise your desk on a sturdy brick pile until the desk-top is at elbow height, but if it is not stable, make or buy a standing desk. It takes a few tries to get used to a standing desk, but it is worth the effort in terms of leg strength and endurance. Finally, you can invest in a trek desk, which enables you to walk slowly on a treadmill while working on the computer, reading or thinking. There are manual treadmills that do not require electricity.

There’s a famous t-shirt that says “If it’s physical, it’s therapy.”

Sadja Greenwood MD, MPH back issues on this blog
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