Embracing Aging

 

All of us age. And we are going to continue to age, until we don't. In 2020, about 17% of the US population was over 65 years old and by 2050 that is expected to increase to about 1 in 4 Americans. The negative perceptions of aging are many and so it is no surprise that a $40B (2020) "anti-aging" market has emerged and is projected to reach over $80B by 2030.

But here is the thing..... you can have facelifts until your navel is on your chin but you are still going to age. Your body is going to change and there is not a lot you can do about that other than die. But the news is not all bad. While there is no way to "turn off the clock" (let alone to turn it back), it absolutely is possible to age better, healthier and happier than ever before. There is a lot that you can do to ensure that your seventies, eighties and even more are vital, active, healthy and happy years.

September is Healthy Aging Month. Now in its second decade, Healthy Aging Month provides focus, inspiration and practical ideas for adults to improve their physical, mental, social and financial well-being. “Use September as the motivation to take stock of where you’ve been, what you really would like to do if money was no object,” says Carolyn Worthington, editor-in-chief of Healthy Aging^® Magazine. “And try it! Who says you have to do something related to what you studied in school? Who says, you can’t start your own home business later in life, test you’re your physical prowess, or do something wildly different from anything you’ve done before? Only that person you see in the mirror! It’s never too late to find a new career, a new sport, passion or hobby.”

Since I turned 70 in January, healthy aging is of more than academic interest to me. So I will be using September to explore a range of topics of interest to us old codgers. Hope you will be here and please do contribute your own ideas and experiences.

Making Lifespan = Healthspan

When we think about living a long life, we picture ourselves in good health, mobile, active, spending time with family and friends and doing the things that we enjoy. In other words, we picture ourselves healthy, not simply alive. For most of us though, that is not how it is going to work out. We spend the first half of our lives sacrificing our health for money, and then spend the second half spending our money trying to restore our health. "We need to adjust our thinking and aim for 'healthspan'," says Prof. Michael Thorner, an endocrinologist at the University of Virginia. "Improving how long we have a robust and functional life."

In the United States in 2022, the average lifespan is 79 years (a bit higher for women and a bit lower for men, but not a lot). This is up from 66 years in 1960, quite an impressive improvement. But after age 60, 1 in 4 of us is diabetic and 60% of us have hypertension. At age 65, 41% of us will have cancer - 21% fatally. Our Lifespan is exceeding our Healthspan by 25 - 30 years! This is fantastic news if you are a healthcare provider or a pharmaceutical company. For the rest of us, no so much.

In the United States, we talk a lot about healthcare but what we are really talking about is sickcare. The entire system is focused on treating illness and disease after we have it. For Americans, medical expenses are the number one cause of personal bankruptcy. Yes, insurance is a big part of this problem. But a bigger part of it is that too many of us are just too sick in our senior years. Despite the fact that every one of us is going to get older and older until we die, there is little attention being paid to how we can age in a healthy way. 

There is a lot that you can do to make your lifespan equal your healthspan. Healthy Aging is completely possible. So what is it going to be? A long, infirm life? Or a long, healthy life? Lets explore that together.

Safer Supplements

 

What do Magnum XXL 9800, Jaguar Power and Kangaroo Intense Alpha all have in common? They are all dietary supplements that supposedly enhance male sexual performance. But they have something else in common too. Despite the fact that they were all sold as supplements on various websites, such as Walmart.com, and retail stores, the FDA has issued public warnings they they illegally contained sildenafil, the active ingredient in viagra. By law, supplements cannot contain drugs, so how could this happen?

Unfortunately it happens often for two main reasons. 

First, supplement products are not strictly regulated like drugs are. The FDA regulates dietary supplements under a completely different set of regulations than those covering "conventional" foods and drug products. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA) manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded. That means that the firms manufacturers are responsible for evaluating the safety and labeling of their products before marketing to ensure that they meet all the requirements of the Federal Food, Drug, and Cosmetic Act as amended by DSHEA and FDA regulations. In other words, it is on the honor system. The FDA has the authority to take action against any adulterated or misbranded dietary supplement product but only after after it reaches the market and has caused harm. 

Second, many supplement products are manufactured in countries like China or India with even less oversight and regulation than in the USA. Since companies buy these foreign-made supplements and then "rebrand" them as their own products it can be difficult or impossible to learn where they originated.

So what can you do to protect yourself?

1. Take a look at your diet before adding supplements. As their name indicates, they are meant to “supplement” a healthy diet. If you are looking to decrease inflammation in the body that may be leading to pain while eating a diet high in fried foods and processed sugar, which both cause inflammation, you should start with your food choices. Often times food and drink changes can give the results that are expected from a supplement. 

2. Look for domestically produced products. Buy from companies that manufacture their own products in the US or buy from companies that do. These will almost never be your cheapest choice.

3. Have realistic expectations. Supplements can be a part of a healthy diet and lifestyle but don't expect miracles from them, despite what their marketing may claim. If it sounds too good to be true, it almost certainly is.

A number of consumer advocacy organizations are pressing Congress to update the law and allow better regulation of supplement products. Until they succeed, you are on your own.

 

Your Brain On Sugar

 

Here is an informative, non-preachy article on how excess sugar consumption affects your brain. Its a pretty short read. I say "excess" sugar because your brain needs a certain amount of sugar to function. Your brain needs it because sugar is actually its main fuel. Our brains run on glucose just like every other cell in our bodies. But while glucose is imperative for normal, healthy brain and body functions, the relationship between sugar and a healthy brain is one that depends on moderation.

Sugar is a unique food in that consumption is characterized by the release of dopamine, which makes you feel good, but also causes a craving for more sugar. Other foods can produce this same result initially but with continued consumption the effect disappears. However sugar does so every time you consume it. This can lead to an addiction that’s hard to break. Sugary foods also cause inflammation in the body, leading to weight gain and other health problems like diabetes or heart disease.

Because sugar is ubiquitous (aka everywhere) in soft drinks, fast and processed foods it can be hard to avoid eating too much of it. Worse, most of the sugar in such foods is added sugar, that is, it is added to the food during processing. Natural sugar is sugar that is naturally occurring in food.  Added sugar is sugar that has been added to food items during processing to sweeten or enhance the flavor. Sources of natural sugar like fruits and dairy typically come from nutritious foods that contain a variety of other nutrients. Added sugar is simply calories. A diet containing foods with natural sugars will provide all the glucose your brain needs without any added sugars.

The easiest way to avoid added sugars is to limit the foods commonly made with them. These include:

• Regular, non-diet soda
• Baked goods
• Candies
• Sweet sauces (such as barbecue sauce and ketchup)
• Low-fat foods
• Some ready-made meals (read the labels)

Now that added sugar is listed separately it's important to read the ingredients list on food packaging. Remember, an estimated 74 percent of packaged foods contain added sugar, and added sugar can be found under 61 different names.

 

Five Ways to Hold Down Food Cost

Its no secret that we are paying a lot more money for a lot less food lately. Between inflation driving prices up and "shrinkflation" providing less product for the same price, a lot of people are feeling squeezed every time they have to walk into a grocery store. Here are five strategies you can use to help you fight back against the rising cost of food.

1. Have a plan. Never, and I mean NEVER, walk into a grocery store without a shopping list that you drew up before you left home and based on what you actually need to buy. Once you are in the store, if it is not on your list, don't buy it. I keep a pad on my refrigerator door and make my list day by day so I don't forget anything. However you want to do it is fine, but do it. On average, households throw away about 30% of the food they buy. That means they are actually spending almost 50% more than they think they are on those items. Having a few recipes written down and then shopping for those ingredients is a great strategy to help you save money at the store.

2. Shop your pantry. You probably already have more on hand to eat in your house than you realize. Turning to what you have in your pantry or freezer before you make a list and shop can help you save money, since you’re not buying what you’ve already got. Taking an occasional inventory also helps you use up foods before they spoil.

3. Compare Unit Prices. If you don’t know what a unit price is, you should. It’s located on the shelf next to the price for the item and allows you to better compare different sizes and different brands. Unit prices show you the cost based on weight, and smaller sizes cost more. It might make sense to buy the bigger box, which will cost more at the time but is going to be cheaper per pound than the smaller box.

4. Be creative with produce.

Choosing frozen, canned or dried fruits and vegetables is a great way to save money and still get vitamins, minerals, fiber and antioxidants into your diet. Look for options that are lower in added sugars and salt. Consider swapping out a more expensive fruit or vegetable with a cheaper one. Turn cabbage into a slaw, instead of a mixed green salad to save. Use onions instead of shallots in a soup recipe, or try frozen berries instead of fresh in a smoothie. Also, make sure you actually eat what you buy. That’s another reason frozen and canned produce are great staples, but use up your delicate produce first so you don’t end up throwing money away. 

5. Rethink convenience. You pay a premium for convenience, like pre-cut produce, bagged salads or sauces that are already made and ready for you to use. Sometimes those convenience items pay off, and it means you’re eating a home-cooked meal instead of getting takeout or letting items in your fridge go to waste. Just be mindful of prices to see what the premium you pay is and also know that you can find convenience without paying more by buying items like frozen vegetables.

When it comes to food costs, we often do not have a lot of choice. We have to keep our family fed. But with a few tweaks to our buying and cooking habits, we can at last reduce the impact of higher costs.

Artificial Sweeteners: Pros and Cons

Artificial sweeteners (sugar substitutes) are used in an enormous variety of different products such as sodas, yogurts, bread and processed foods. Despite their popularity, these sugar alternatives have been under scrutiny in recent years, with supporting and opposing groups expressing their take on the benefits and draw backs of using them. So are artificial sweeteners a good alternative to sugar, especially to help with weight loss?

The smart use of artificial sweeteners could help you reduce added sugars in your diet, thereby lowering the number of empty calories that you eat. Reducing calories could help you attain and maintain a healthy body weight. In fact, the American Diabetes Association (ADA) and American Heart Association (AHA) have given a cautious nod to the use of artificial sweeteners in place of sugar to combat obesity and diabetes.

The FDA has approved six artificial sweeteners: saccharin, acesulfame, aspartame, neotame, sucralose and advantame. It has also approved one natural low-calorie sweetener, stevia. Research into the potential health effects of artificial sweeteners has produced mixed results. Some studies have actually linked these products to higher rates of weight gain and diabetes. But others have found an association with weight loss and lower body mass index, and no adverse health effects.

Artificial sweeteners are extremely sweet – hundreds to thousands of times sweeter than table sugar. So people who habitually consume them may end up desensitized to sweetness. Healthful, satiating foods that are less sweet, such as fruits and vegetables, may become unappetizing by comparison. As a result, the overall quality of your diet may decline. The calories removed from the diet by the sugar-for-sweetener swap may sneak back in, in the form of refined carbohydrates and low-quality fats. In other words, use of artificial sweeteners can make you shun healthy, filling, and highly nutritious foods while consuming more artificially flavored foods with less nutritional value.

On the plus side, they can be helpful in losing weight when used judiciously, they are better than sugar for diabetics and they may help promote better oral health. Here is a good summary of the pros and cons of using artificial sweeteners. 

In the meantime, if you choose to incorporate sugar substitutes into your diet, why not stick with natural ones? Stevia (PureVia) is a good choice and comes in liquid, granulated and powdered form.

Easy Rule of Thumb for Limiting Sodium

 

It is no big secret to anyone that processed foods come loaded with sodium (among other problematic ingredients). But short of monitoring your total sodium intake every day, how can you know how much is too much?

Here is a simple to remember rule of thumb from Barry Franklin, director of Preventive Cardiology and Cardiac Rehabilitation at Beaumont Health in Royal Oak, Michigan.

Check the product's required nutrition label and compare the milligrams (mg) of sodium with the number of calories in one serving. There should be about the same number or fewer mg of sodium than there are calories. If there are more mg of sodium per serving than there are calories, put it back on the shelf and look for another option.

This Is Your Brain On Air Pollution

Numerous studies have connected air pollution to higher rates of lung and heart disease. Now a new study led by researchers at the Keck School of Medicine of the University of Southern California (USC) shows for the first time that it may also have a negative impact on how the brain’s white matter ages. That is to say, it accelerates cognitive decline and brain aging. 

The researchers measured the cognitive and episodic memory of over 2,200 older women over a 10 year period and correlated that to the concentration of air pollution at their home addresses. The women who lived in geographic locations with higher levels of fine particulate matter in ambient air had significantly smaller white matter volumes across a wide range of brain areas. The study corrected for  the geographic region where they lived, their race or ethnic background, socioeconomic status, lifestyle, or medical conditions that may also influence brain volumes. White matter connects brain regions and determines how information is processed in the brain. Fine particulate matter is smaller than 2.5 micrometers and is known as PM2.5, a form of pollution that easily enters the lungs and possibly the bloodstream.

For reasons not yet fully understood, women in their 70s and 80s who live in areas with high levels of air pollution are at particular risk for Alzheimer’s-like brain shrinkage compared with women who routinely breathe cleaner air. But nobody is immune. Other studies have shown that even at relatively low levels, toxic air may alter the size of a child’s developing brain and boost the risk of cognitive and emotional problems in adolescence.

What can we do to protect our brain health? Moving away from highly polluted areas may be the ultimate protective strategy, but that option isn’t open to everyone. So USC scientists are on the hunt for other defenses. In the meantime, they recommend that you be aware of pollution levels where you live (here is one of many resources that will keep you informed: https://airly.org/en/). Minimize ourdoor exercises such as running on high pollution days, avoid traveling at high traffic congestion times if possible, use low traffic roads when walking, running or cycling and, yes, wear a mask on particularly bad days. I know it doesn't look cool but it sure beats forgetting who you are.

Good Carbs / Bad Carbs

 

It is not easy being a carbohydrate these days. Seems like they get the blame for everything from obesity to diabetes. Their rep is that they make us fat and mess with our blood sugar. But not only are carbs a necessary macronutrient, not all carbs are created equal and not all starchy foods deserve their reputation. It comes down to this: how quickly is a starchy carbohydrate digested, converted into sugar and injected into your blood?

So called "resistant" starches get their name because they resist fast digestion. The enzymes in our small intestine do not break them down quickly or easily, and that prevents them from causing a quick rise in blood sugar. It also means more of them make it all the way to our large intestine and colon where they act as prebiotics, providing food for healthy gut bacteria.

A resistant starch is a type of fiber that is most abundant in beans and legumes but it is also found in whole grains, seeds, vegetables,nuts and some fruits. 

On the other hand, "refined" carbohydrates provide very few vitamins and minerals and the body processes them quickly, so they can cause a person’s blood sugar to spike. The body uses refined carbs much more quickly than it uses unrefined carbs. As a result, refined carbs create a short burst of energy, whereas unrefined carbs release energy more slowly throughout the day. Once that short burst of energy is over, a person may need to eat more food to gain more energy. As a result, they can consume a higher number of calories, contributing to weight gain. It is refined carbs that give carbohydrates their bad reputation.

Refined carbs are commonly found in processed grains, pasta, cereal, baked goods and deserts. Anything with added sugar is providing refined carbs.

All of us should avoid eating refined carbohydrates and added sugars as much as we possibly can. About half of all Americans have insulin resistance, which means that we are very sensitive to carbohydrate and should limit all sources of sugars and starches, not just the "bad" carbs. Eat all the fiber you can get your hands on.

Five Painless Ways to Cut Calories

 

Eventually everyone wants to cut some calories out of their diet, either because they want to shed a few pounds or try a calorie restricted diet, which recent research suggests can slow aging and add years to your life. Some people manage this without too much drama while for others it becomes a real struggle.

If you prefer to take a structured approach to it, there are now many free and easy to use apps that will make tracking your calorie consumption quick and simple. I use Cronometer (cronometer.com) but Noom, LoseIt, MyFitnessPal and FatSecret all offer good tools. 

Tracking your calories in and out is a sure way to lose weight but if you prefer to just cut back a bit without the accounting here are five ways to cut out calories (mostly empty ones) that won't cramp your lifestyle.

Cut out the sugary drinks. This is probably the single best step you can take to reduce calories. And it is not just regular sodas. Energy drinks, bottled tea and fruit juices are all loaded with added sugar. Switching to diet drinks? Studies show that they do not help you reduce total calories and may even increase sugar cravings in some people. Stick to coffee, tea and water (still or carbonated).

Limit the processed food. Processed foods - especially fast food - are loaded with calories from fat and added sugar (not to mention all that sodium). This includes most canned and many frozen foods at your grocery store. It doesn't mean you can never eat them. Just cut back where you can.

Eat more vegetables. Ok, you knew that was coming. But fresh or frozen, fruits and vegetables are fiber rich and nutrient dense to they help you feel fuller sooner and longer.

Use spices rather than sauces. Spices add flavor without the sugar and fat.

Cook lighter. It is not only what you cook but how you cook it. Instead of frying in oils try air frying, steaming, grilling or broiling instead.

Finally, don't let yourself fall into the trap of thinking that if you can't do it all there is no sense in doing anything. Cutting back a little is better than not at all. Losing a little weight - or even just gaining less - is good.

Reducing Your Colon Cancer Risk

 

We talked yesterday about the importance of regular screening for correctional cancer. Early detection is the best way to a good outcome. If you are over 50 years old (40 years if you have personal risk factors) you need to talk with your primary healthcare provider about it.

That being said, there lifestyle adjustments that you can make that are well proven to lower your risk. Here are five.

Diet. Diets rich in fruits, vegetables and whole grains are strongly linked with a lower risk of colorectal cancer. Eating less red meat and avoiding processed meats also helps. Make sure you have adequate vitamin D levels, as low levels are linked to a higher risk. Bonus: This is the same diet advice given for lowering the risk of other cancers, coronary disease and diabetes.

Exercise. Cancer doesn't care if you feel like exercising. In fact it would prefer that you didn't. "Exercise may decrease gut inflammation and improve immune surveillance to prevent cancer," says Dr Vi Chiu, director of Gastrointestinal Oncology at Cedars Sinai Clinic and Research Institute in Los Angeles. Aim for 150 minutes of moderate intensity exercise like brisk walking every week. In fact, don't aim for it. Do it.

Manage your weight.  Being overweight increases your risk of developing colorectal cancers because it interferes with the function of various hormones like insulin and leptin. For example, obese people have much higher levels of insulin which can cause abnormal cell growth in the colon. Stop making excuses and get down to your healthy weight.

Drink less alcohol. "Alcohol is a toxin whose byproducts can damage DNA and cause intestinal damage," Dr Chiu tells us. Limit your consumption to no more than one serving of alcohol per day. Less is better. How much is a serving? Google knows.

Stop smoking. Seriously? You need to be told this in 2022? A study of almost 5,000 people published in the British Journal of Cancer found that smokers had an almost 60% higher risk of developing colorectal cancers than non-smokers. Quitting reduces the increased risk to 20%. Staying clean for 20+ years eliminated the added risk entirely. Like you needed yet another reason to stop.

Colorectal cancer is a nasty, painful, terrible way to die. It not only affects you but your family and loved ones. There is a lot you can do to greatly reduce your risk. Just freaking do it for christ's sake.

Let's Talk About It

 

The images are disturbing and the whole thing is something we'd all just rather not think about, much less talk about. But the fact is that colorectal cancer is the second leading cause of cancer deaths worldwide. Only lung cancers kill more people every year. The American Cancer Society estimates that in the US in 2022 alone about 106,000 people will receive an initial diagnosis and nearly 45,000 will die from it.

When detected early, colorectal cancers are highly treatable and survival rates increase dramatically. This means that screening is the first line of defense. There are three common types of colorectal cancer screening.

Colonoscopy is the gold standard for early detection. A long flexible tube with a light and video camera is inserted deeply and the anus, rectum and colon, which  can then be visually inspected for any cancer. Any pre-cancerous polyps can be removed during the procedure. Since you will be under a general anesthesia for the entire procedure, it is neither painful nor unpleasant, despite how it sounds. The dreaded "prep" process of cleaning yourself out the night before is, well, unpleasant. But it is neither painful nor complicated. Just keep something interesting to read by the toilet. Average adults with no family history of colorectal cancer should begin screenings at age 40 and then every 10 years if no problems are found.

FIT-DNA testing checks your stool for blood - a possible early warning sign - and screens for cancerous DNA. If you have low risk factors and no family history of colorectal cancer, this is a good alternative to a full colonoscopy.

FIT-only testing (you have seen this on on TV) screens for blood in your stool but only from the lower intestines. It can be done at home but it is the least comprehensive screening method.

If you have been screened (I am 0 - 2 on colonoscopies) stick to the schedule your gastroenterologist recommends. If you have never been screened and are past 40 years old, talk with your primary health care provider about what might be best in your specific situation. Screening can often find colorectal cancer early, when it's small, hasn't spread, and is easier to treat. Regular screening can even prevent colorectal cancer. A polyp can take as many as 10 to 15 years to develop into cancer. With screening, doctors can find and remove polyps before they have the chance to turn into cancer.

I know its not a subject you want to think about. In fact don't think about it. Just go get screened.

Walking It Off

 

It is not breaking news that regular exercise has serious health benefits for anyone, anywhere, at any age. Over the past few years, walking and staying active have started to become trendy. Hitting a certain number of steps for the day and corporate walking challenges have helped to improve daily physical activity for lots of people who were previously sedentary. 

A large body of research continues to confirm that regular exercise is beneficial for your overall health, but also that walking regularly itself has several benefits which include improving and maintaining hearth health, helping control weight and combat obesity, supporting joint health, managing blood sugar levels and promoting better mental health. You don't need any special skills or expensive equipment (except perhaps a dog), you can do it alone or with friends and and you can do it when and where it is convenient for you.

To get started walking, all you need is a pair of sturdy walking shoes. Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach. You can also recruit a friend or family member to walk with you and hold you accountable. And it is easy to add walking into your daily routine. Here are some ideas:

• If you commute, get off your bus or train one stop early and walk the rest of the way to work.
• Park farther away from your office than usual and walk to and from your car.
• Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time

Here are some tips for staying safe and comfortable while walking from healthline.com:

• Walk in areas designated for pedestrians. Look for well-lit areas if possible.
• If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you.
• Wear sturdy shoes with good heel and arch support.
• Wear loose, comfortable clothing.
• Drink plenty of water before and after your walk to stay hydrated.
• Wear sunscreen to prevent sunburn, even on cloudy days.

And if you are here in Colorado like I am, stay aware of the weather. It can change drastically over the course of a 30 minute walk.

5 Veggies Better For You Cooked Than Raw

 

 

 

Generally speaking, the less processed food is, the better. However, not all food is more nutritious when eaten raw. Some very common vegetables are actually more nutritious when cooked. Here are five of them. 

 

Tomatoes.
Cooking, using any method, greatly increases the antioxidant lycopene in tomatoes. Lycopene has been associated with a lower risk of a range of chronic diseases including heart disease and cancer. The increased lycopene amount comes because the heat helps to break down the thick cell walls, which contain several important nutrients. Cooking does reduce a tomato's vitamin C content by nearly a third but their lycopene content rises by more than 50%.

Carrots.
Cooked carrots contain more beta-carotene than raw carrots, which is a substance  that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system. Cooking carrots with the skins on more than doubles their antioxidant content. You should boil carrots whole before slicing as it stops these nutrients from escaping into the cooking water. Avoid frying carrots as this has been found to reduce beta-carotene levels.

Bell Peppers (Any variety).
Bell peppers are a great source of immune-system-boosting antioxidants, especially the carotenoids, beta-carotene, beta-cryptoxanthin and lutein. Heat breaks down the cell walls, making the carotenoids easier to absorb. As with tomatoes, vitamin C is lost when peppers are boiled or steamed because the vitamin can leach out into the water. Try roasting them instead.

Broccoli.
Brassica, which include broccoli, cauliflower and brussels sprouts, are high in glucosinolates, which the body can convert into a range of cancer-fighting compounds. For these glucosinolates to be converted into cancer-fighting compounds, an enzyme within these vegetables called myrosinase has to be active. Steaming these vegetables preserves both the vitamin C and myrosinase and, therefore, the cancer-fighting compounds you can get from them.

Green Beans.
Green beans have higher levels of antioxidants when they are baked, microwaved, grilled or even fried as opposed to boiled.

For all vegetables, higher temperatures, longer cooking times and larger quantities of water cause more nutrients to be lost. Water-soluble vitamins (C and many of the B vitamins) are the most unstable nutrients when it comes to cooking because they leach out of vegetables into the cooking water. So avoid soaking them in water, use the least amount of water when cooking and use other cooking methods, such as steaming or roasting. Also, if you have cooking water left over, use it in soups or gravies as it holds all the leached nutrients. 

Thanks to Laura Brown, senior lecturer in Nutrition, Food, and Health Sciences at Teesside University in the UK, for this good information.

Bad News for Hay Fever Sufferers

 

In the last 12 months, over 19 million people have been diagnosed with hay fever in the US alone. Nearly 40% of American children have pollen allergies. "Hay fever", or allergic rhinitis, is a seasonal allergy that causes the eyes to water, nose to run, throat to itch, and lungs to feel tight. It can be triggered by pollen from trees, grasses, weeds, ragweed, and other plants. Exposure to allergens is the cause of a hay fever allergy. Hay fever is caused by an allergic reaction to pollen from trees, grasses, weeds, shrubs, and other plants that are pollinated by insects such as bees, wasps, flies, beetles, moths, butterflies, and mosquitoes.

The symptoms of hay fever can vary from person to person. Some people may experience a few days or weeks of sneezing and itchy eyes before the allergy subsides; others may have more severe reactions that persist for months at a time. The length of your reaction depends on how much pollen is in the air when you are exposed to it during pollen season. If there’s not enough pollen around, then your body will be less likely to produce an allergic response.

"No one really knows why hay fever affects some people and not others. Whether or not you get hay fever may be down to genetics or the state of your gut health," says Dr Luke Powles, clinical director of Bupa Health Clinics in the UK. “People may be more prone to hay fever if stressed, as your body releases hormones and other chemicals, including histamine, the powerful chemical that leads to allergy symptoms,” Dr Powles says. “While stress doesn’t actually cause allergies, it can worsen an allergic reaction by increasing the histamine in your bloodstream.

And there is bad news if you suffer from seasonal allergies. It is only going to get worse. Perhaps much worse.

Based on current trends of rising global temperature and carbon dioxide levels in the atmosphere, annual pollen emissions are projected to increase by as much as 40% by 2100. At the same time, the pollen season is expected to begin 40 days earlier and end 20 days later than presently.

There is little that you can do other that treat the symptoms either.

 

Good News / Bad News

 

There is good news and bad news today about alcohol and coffee and how they do or do not affect your heart health. First, the bad news....

Drinking red wine is not going to help your heart. For some time it has been reported that moderate red wine consumption reduced rates of heart disease. In fact, an analysis of 370,000 adults discovered that it just ain't so. Using more detailed data, researchers found that people who consumed only one glass of red wine per day or less also tended to exercise more, eat a healthier diet and generally have a healthier lifestyle than those who drank more. Drinking one 6oz glass per day has essentially no impact on hearth health but heavier consumption dramatically increases your risk.

The good news?

Drinking coffee is clearly associated with lower risk for heart disease and a longer lifespan compared with those who rarely or never drink coffee. After tracking more than 380,000 adults for over a decade, researchers found that drinking two to three cups of coffee per day lowered the risk of heart disease by about 15%. It made no detectable difference if regular or decaffeinated coffee was consumed.

So, if you are in good health and enjoy a glass of wine, go ahead and keep enjoying it. Just do so in moderation and don't expect any hearth health benefits. If you drink coffee, keep on drinking it.

Flexitarianism

 

With meat prices apparently setting new highs on every trip to the grocery store, many people are looking for ways to eat less of it. Yet they are not excited about the idea of going without meat, or figuring out the complexities of a healthy vegetarian diet. But lower grocery bills are just one reason to consider making a switch. A 2019 report published in Lancet concluded that even a partial shift away from meat consumption toward plant-based foods could prevent over 11 million deaths annually worldwide.

If you are thinking about dipping your toe into the plant-based eating pool, then a flexitarian diet may be for you. In its simplest definition, the flexitarian diet is a combination of the words “flexible” and “vegetarian.” It’s a cross between vegetarian and continuing to enjoy animal products every so often. Different people will define flexitarian  in different ways, but most simply a flexitarian will choose a plant-based or vegetarian meal sometimes will also include sustainable, humanely-raised meat and fish at others. 

This can be as simple as having Meatless Mondays or as committed as restricting meat to a day or two each week. There really is no rule to break or wrong way to do it, other than eating less meat and more plant-based foods.

If you are worried about finding healthy, tasty, plant-based meals don't. Most meal planing apps will allow you to select flexitarian as an option and present you with many great alternatives to choose from. (I am partial to mealime.com, but there are many.) And preparing meatless meals is no more complicated or challenging than cooking with meat. Here are some beginner flexitarian meals to get you started.

Lifestyle Tweeks for Osteoarthritis

 

One of the delights of getting older is the emergence of various aches and pains in our joints. One of the most common causes of chronic joint pain is osteoarthritis (OA). OA is a progressive condition in which the cushioning material that keeps the ends of our joints from rubbing together gradually wears away. Presently there is no way to reverse the condition.

Medical treatment for OA runs the gamut from prescription drugs to relieve the pain, to steroid injections into the joints to reduce inflammation to, in extreme cases, the replacement of the joint with an artificial one. Knee and hip joint replacements are the most common orthopedic surgical procedures, with over a million performed annually in the US, and this is expected to grow over 600% to 3.5 million a year by 2030.

Artificial hip and knee recipients generally express satisfaction with the results and regain mobility despite advanced OA. In very advanced cases, they may be the only practical alternative for treatment.

If there is any good news to be had for OA sufferers, it is that there are lifestyle changes and non-drug treatments that can help ease the symptoms and slow the progression of the condition. Here is what orthopedic experts advise.

1. Improve the quality of your sleep.
That may sound surprising but clinical evidence suggests that reducing stress and getting a better night's sleep may help. "Sleep is crucial to pain perception," explains Heidi Prather, DO, at the Hospital for Special Surgery in NYC. Insufficient sleep time or poor quality sleep can reduce the level of neurotransmitters in your brain - chemicals like serotonin that can help lessen your perception of pain. Stressful days can lead to sleepless nights.

2. Lose weight.
If you are overweight, losing as little as 5 to 10 pounds can make a positive difference to join pain and mobility. A 2021 study published in the International Journal of Obesity found that losing 7.5% of body weight significantly reduced the frequency of knee and hip replacement surgeries compared with those who did not lose weight.

3. Move toward a more plant-based diet.
A 2018 study found that people who followed a plant-based eating style for eight weeks reported significantly less joint pain even if they did not lose weight. A whole food, nutrient dense diet helps reduce the inflammation that contributes to pain.

4. Keep exercising - in the right ways.
What is most helpful in dealing with OA is a combination of aerobics, strength training and flexibility exercises. "Exercise not only strengthens the surrounding muscles, taking pressure off the joints, but improves overall joint function and mental well being, which can make coping with pain easier," according to Timothy Gibson, MD, medical director of the MemorialCare Joint Replacement Center in Fountain Valley, CA. It is important, however, to tailor your exercise routine to your OA status and fitness level, so working with your doctor or a physical therapist can be best.

I just got my own "advanced OA" diagnosis two months ago, so I will be trying these suggestions to see if they make a positive difference for me.

Eating for Longevity

 

Perhaps unsurprisingly, what you eat has a significant effect not only on how healthy you are but on how long you live. A 2022 study published in PLOS Medicine concluded that a young adult in the U.S. could add more than a decade to their life expectancy by changing their diet from a typical Western diet to an optimized diet that includes more legumes, whole grains and nuts, and less red and processed meat. For older people, the anticipated gains to life expectancy from such dietary changes would be smaller but still substantial.

Here are the most important changes that you could consider to help you add more healthy years to your life.

Trim out some calories.
According to the Calerie clinical trial cutting out 12% - 14% of your usual daily calorie intake may help improve mood and even defend against age-related diseases that ravage the body. One study published in Cell Metabolism concluded that cutting calorie intake by 15 percent over two years can slow aging and protect against diseases such as cancer, diabetes, and Alzheimer’s. The diets work by helping slow the metabolic rate and reducing free radicals linked to chronic illnesses.

Eat more fiber.
Adults age 40 and older who ate at least 25 grams of fiber per day had a 21% lower risk of dying over a 12 year period according to a study from the University of West Virginia University School of Medicine. The average American consumes about 16 grams a day.

Get your fruits and veggies.
Eating 3 servings of vegetables and 2 of fruit every day lowers your risk of death from any cause according to a study that tracked over 100,000 men and women for over 30 years. The study did not show that eating more than 5 servings produced any additional benefit.

Saturated fat is still bad.
Despite confusing media reports to the contrary, saturated fat can lead to heart and vascular system problems and even small reductions can produce significant benefits. Major sources of saturated fats in the American diet include red and processed meats and butter.

Eat more plants.
Replacing animal protein with plant protein can add extra years. Swapping as little as 3% of daily calories may reduce the risk of early death by 10% according to a 2020 study by the National Institutes of Health.

Have fishy Fridays.
Compared to those who never or rarely at fish, those who ate it at least once every week had a 12% lower risk of death from any cause, according to a study published in the European Journal of Clinical Nutrition.

You need not adopt all these changes (although that would be best) to experience benefits. But "we are what we eat". So consider that the next time you reach for fast food or processed garbage.

Too Many Meds for Us Older Folks

 

In a recent study of 422 adults with early signs of dementia, 55% were regularly taking six or more prescription medications. “Many drugs may be especially harmful to older adults with cognitive impairment, such as benzodiazepines, used to treat anxiety, and oxybutynin, used to treat urinary incontinence. These drugs have sedating effects that increase the risk of delirium and can worsen dementia,” said study author Matthew Growdon, MD, an aging research fellow at the San Francisco VAMC and the University of California San Francisco’s Division of Geriatrics. In addition to adverse interactions and outcomes, overprescribing of medications (polypharmacy) also contributes to challenges with adherence, since more complicated medication regimens require more time and attention, and increase the potential for making mistakes and inadvertent misuse.

Of particular concern is the administration of drugs to elderly residents of nursing homes and elder care facilities primarily for the purpose of keeping them sedated and easier to mange. Often the problem arises because a patient is seeing several different medical providers and none of them communicate with the others regarding prescriptions. Often, a pharmacist will catch a problem, but only if someone obtains all of their prescriptions from the same pharmacy.

In addition to making dementia worse, drug interactions can have many other serious health effects.

The researchers advise reviewing all the medications that you or a loved one may be taking with your primary healthcare provider on a regular basis. I can personally attest the the effectiveness of this. In the case of my mother, who was suffering from Alzheimer's, she had been taking 13 different prescription medications. After a review with a new primary care physician, she was taking only 3.

Don't assume that your doctor or pharmacist is aware of every medication that you are taking. Make certain that they are.

Antibiotic Free? Really?

 

US raised livestock are often treated with antibiotics not only to treat infections but to prevent them. At the same time, antibiotic resistant infections are on the rise, with about 25% of them attributable to meat. Resistant bacteria may not respond to antibiotics, prolonging infections and making them more serious, preventing needed surgeries and causing severe illness and even death.

For this reason, if you eat meat, you are urged to buy only meat and poultry that has been raised without antibiotics. (The drugs may still be used to treat an actual infection, but not used as a preventive measure - there are less risky ways to do that.) The United States Department of Agriculture (USDA) approves meat labels with claims such as "No Antibiotics Ever," "No Added Antibiotics" and "Raised without Antibiotics." But are these claims reliable?

Not very, according to a new study published in Science that found that a substantial portion of cattle destined for the ‘Raised without Antibiotics’ market have been given antibiotics.

The study tested 670 cattle from designated "raised without antibiotics" feed lots for traces of the drugs. They found that about 15% of the animals tested positive for "at least" one antibiotic. How can this be?

Because the USDA runs the label program on the honor system. (Seriously, they do.) To use "no antibiotic" claims on their labels, producers must submit documentation to the USDA. Once. After that, there are no inspections to verify compliance. Not ever. What could possibly go wrong, right?

What can you do? To be certain that the meat you buy is indeed raised without antibiotics first ignore any label claims. Instead, buy meat labeled "USDA Organic". Organic farms and processing facilities are inspected at least annually and are subject to unannounced "surprise" inspections at any time. Organic livestock must, by definition, be antibiotic-free.

Hydration and Your Heart

 

It is hard to live in this world of ubiquitous water bottles and not be aware of the importance of staying well hydrated. New findings suggest that consuming sufficient amounts of fluids throughout life not only supports essential body functioning but may also reduce the risk of severe heart problems in the future. Staying well-hydrated may be associated with a reduced risk for developing heart failure. 

Heart failure, a chronic condition that develops when the heart does not pump enough blood for the body's needs, affects more than 6.2 million Americans, a little more than 2% of the population. It is also more common among adults ages 65 and older.

The study, conducted by the National Heart, Lung and Blood Institute in Bethesda, MD and published in the European Heart Journal, found that people with a high serum sodium level in their blood, an indicator of chronic dehydration, were 54% more likely to develop heart failure in later years than those with normal serum sodium levels. Those with the most elevated serum sodium levels were twice as likely to develop a condition where the heart muscle becomes thickened and pumps blood less efficiently (ventricular hypertrophy).

What should you do? The study authors suggest that most people should consume four to six 8oz glasses of water every day. If you are younger, larger, or more physically active or if you live in a hotter, more humid environment, you probably need a bit more. Also, it need not literally be glasses of water. Juices, tea, coffee and many fruits and vegetables contribute to your intake. A simple way to remember? Keep one of those water bottles with you and sip on it through the day.

Food Addiction - Its a Thing

 

We are suffering an epidemic of obesity in the USA, and it is getting worse instead of better. From 2000 through 2020 the US obesity rate increased from 30.5% to 41.9%. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%. And that is just obesity. Over 73% of Americans are overweight. That's right, three out of four of us. The negative health consequences of all this excess American lard include high blood pressure, heart disease, cancers, diabetes, stroke and arthritis, not even considering the mental health and quality of life consequences.

Most people automatically assume that those who struggle with their weight lack willpower and that they just need to eat less and exercise more.  While certainly that can be true in some cases, a growing body of evidence points to a very different root cause - food addiction.

Food addiction is just like drug or alcohol addiction. Addiction means the body has become chemically dependent on one or more substances and needs these substances to function “normally”. So when we are talking about a specific food as potentially being a substance of abuse we are saying that the body has become dependent on a particular food or eating behavior. The most common addictive foods are foods high in sugar, white flour, fat, grains and salt or some combination of these.

Compounding the problem, processed and fast foods are often deliberately formulated with addictive ingredients intended to create cravings for more.

Brain scans of people consuming highly processed foods reveal the exact same neural activity seen in drug, alcohol, nicotine and other addictions. Laboratory experiments on rats have demonstrated that sugar - just one of several potentially addictive ingredients in possessed foods - has an effect on the brain similar to that of morphine.

One of the main signs of food addiction is a loss of control over your eating behavior. If you feel like you want to stop but can’t, you eat to the point of feeling sick, or you feel ashamed or guilty about your eating, you may be suffering from food addiction.

For people who suffer from food addiction it’s also common to experience symptoms of withdrawal when they stop eating a certain food.

Food addiction also can affect your relationships and social life. People with food addiction may have problems at work or school, lose interest in activities they used to enjoy, avoid social events or become isolated from family members and friends. It is not a happy life.

Overcoming food addiction typically involves following the same model that’s used to treat other types of addictions - detox, behavioral changes, avoiding certain trigger foods. Professional medical and mental health support is needed more often than not, so talk to your primary care physician about possible options.

At the end of the day is is not all about willpower and people addicted to eating need and deserve the same consideration and support as any other addicted person would receive.

The Sunshine Vitamin

 

Vitamin D is often called "the sunshine vitamin" because the sun is the body’s main source of vitamin D. The skin produces a natural form of vitamin D from a form of cholesterol, called 7-dehydrocholesterol. Sunlight is key: the sun's UVB rays convert this cholesterol in the skin into a vitamin D3 precursor. These initial forms of vitamin D3 then pass their way through the liver and the kidneys, where they are converted into a form of vitamin D that can be used by the body.

Vitamin D plays many important roles in the body. While it is found in a few foods such as oily fish, red meat, and egg yolks, the sun is still our main source of vitamin D. There are a number of different factors that can result in vitamin D deficiency, with a lack of adequate sunlight being the main cause. 

Between being indoors more and using sunscreen more often some people who don’t get enough vitamin D from the sun can often benefit from taking a vitamin D supplement. But megadoses are not only unnecessary, they can be dangerous. Vitamin D is a fat soluble vitamin, meaning the body stores any excess in fat rather than disposing of it as it does with water soluble vitamins. Taking high doses can cause it to accumulate to unhealthy levels.

The best way to know whether or not to supplement and how much is to confer with your doctor. A simple blood test will reveal whether your vitamin D levels are adequate or not and then an appropriate supplemental dose can be recommended.

How much sun does the average person need to maintain healthy vitamin D levels? Not all that much. According a a study at King's College in London, just 5 minutes of unprotected mid-day sun exposure four times a week is plenty. If you have brown or black skin, make it 7 minutes. 

 

Healthy Skin and Nutrition

 

It seems like everywhere you turn, you find advice for using supplements to maintain healthy skin and avoid serious skin problems. Even supposedly reliable sources such as WebMD insist "Your skin needs the right balance of nutrients!" Much of this advice focuses on antioxidants like vitamins A, C and E. 

Unfortunately there is little evidence that particular nutrients are especially effective for skin health or that deficiencies result and skin conditions. There are large trials that show just the opposite. Antioxidant supplementation does not seem to reduce the risk of skin cancers at all. 

I would be the very last person to suggest that sensible supplementation had no value. But if you want healthy skin, eat a balanced Mediterranean style diet, limit alcohol, don't smoke, use sunscreen and wear a hat. That doesn't sound too sexy if you are selling supplements, but it works.

The Berry Best

 

Strawberries are at their peak in late June and early July. They are an unusual food in that they are not only delicious but they are among the very healthiest fruits that you can eat. Great tasting AND good for you? How often does that happen?

Strawberries are a juicy, red fruit with a high water content (90%). That means they have a incredibly low calorie density. A whole pound of strawberries is just 150 calories. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

A serving of 3 strawberries gives you just 17 calories, 4 carbs and a gram of fiber. They also contain also thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K, potassium, magnesium and calcium.

But enough about that, they taste great! You can toss them on cereal, waffles, french toast or yogurt and spark up breakfast. You can blend them into a smoothie or snack on them plain or with a soft cheese. Put them on a salad. Improve your deserts by having them on ice cream. If you are talented and motivated you can even make them into jam.

It is true that strawberries will spoil quickly. They are like little sponges so it is important to keep them as dry as possible. Store them in the refrigerator in a large covered container with paper towels between the layers, ideally not touching. Do not rinse them off until right before you plan to eat them.

If you bought too many to use up quickly, they are easy to freeze and will keep well that way. Trim off the tops, rinse them, cut them in half and let them air dry on a paper towel. Once dry, freeze them in a single layer and then transfer to a freezer bag. (You can freeze them directly in the bag, but they will all sick together.)

Choose organic if you can. All berries tend to have higher traces of pesticides and fertilizers than other fruits. If you can't get organic just rinse them well before eating.

Whether you get them at a farmer's market or your regular grocery, this is the time to enjoy them.

Some Good News About Statins

 

Statins are widely prescribed to control high cholesterol and are somewhat controversial because of their many significant side effects. But recent research may have found an important and beneficial, if unintended, use for statins.

A recent study published in the journal Clinical and Translational Medicine suggests that statin drugs may be effective at slowing the growth of cancerous tumors. The study by the Center for Molecular Biology in Berlin, found that by inhibiting the expression of the MACC1 gene in mice statins successfully stopped the spread of cancers. A subsequent review of cancer among statin users found that the drugs reduced cancer incidence by about 50%.

Much more research is needed but human trials are planned for the near future.

Tofu or Nofu?

 

 

Tofu, a fermented curd from soybeans, is a staple in nearly all Asian cultures. Nutritionally, it has a lot going for it. A half-cup serving has up to 22 grams of protein, little saturated fat and lots of iron and calcium. It is one of the few plant-based protein sources that is complete, meaning it contains all of the nine essential amino acids required to build and repair protein tissues in the body. It provides only 3.5g of carbs and all for about 110 calories.

There are several varieties of tofu. "Silken"blends very easily but has only about 6 grams of protein. Soft tofu is good for soups and stir fries while firm tofu can even be grilled. Tofu tends to taste like whatever it is cooked in or with, so it can be bland or spicy or fiery hot, according to your taste.

Still, many people in the US are wary of eating tofu because, like all soy products, it contains plant estrogens (phytoestrogens) and there has been conflicting information about whether these are harmful or helpful.

The phytoestrogens in soy are called isoflavones and they have a very similar chemical structure to human estrogen. Both can bond to estrogen receptors in the body. This means that, depending upon which receptors they bond to, phytoestrogens can either act like a weak form of human estrogen or block human estrogen from being absorbed.

When phytoestrogens act like a weak human estrogen then can be protective against certain conditions such as osteoporosis. But there is concern that they may also fuel breast cancer in the same way that human estrogen can. This doesn't seem to be the case however. Most studies have found that soy isoflavones have a protective effect against cancers. In fact, Asian populations where a high amount of soy is consumed have breast cancer rates as much as 60% lower than in the USA. (This is slowly changing as Asian societies begin to adopt a more western diet.)

There is some evidence that isoflavones can inhibit the grown and metastasis of cancer cells and have a protective effect against heart disease.

If you just don't like tofu fine. But avoiding it for health reasons is poorly supported by research.

 

Overtesting Your Heart

 

According to research by the American Heart Association and published in the journal Circulation earlier this year, about half of all US adults who undergo a heart procedure or test did not need it. 

The issue of "low-value" medical care is a longstanding one, the heart association notes. The term refers to health care services that are unlikely to benefit patients in a meaningful way, exposing them to potential harm and wasting money. It's estimated that low-value medical care accounts for about 30% of health care spending in the United States — or up to $101 billion annually.

Among the low-value tests and treatments are annual exercise stress tests for people who have undergone angioplasty or surgery to clear blocked arteries, echocardiograms to assess people who have fainted but show no signs or symptoms of heart problems, and coronary calcium tests for people already known to have heart disease.

Individual doctors may rely on their personal experience, and the belief that a test or treatment helps patients, and just stick with it. Or they may simply be unaware of the evidence that a given practice is actually low-value. Then there is the fear of being sued, which can prompt doctors to practice "defensive medicine" and order tests to be sure nothing was missed.

Research suggests that up to half of stress tests performed in the United States would be rated as "rarely appropriate," the AHA says. The problem with that is not only time and money wasted but that it can also lead to invasive testing that carries more risks and yet more expense.

What can be done? Actions on different levels are needed, said Dr. Vinay Kini, chair of the AHA statement writing group.

On the broad level, the U.S. health care system is designed to reward quantity — more tests, more treatments — versus quality. A payment system based on quality of care is the "way forward," Kini said, though it is complicated to define quality. Patients also play a role.. In some cases, they demand tests or treatments that are not necessary, and their provider accommodates them.

What should you do? Be skeptical. Unless it is an emergency, like a heart attack, have a conversation with your provider about any tests being recommended and be sure that you fully understand not only the reason for the test but also the risks and benefits of going ahead with it. The final decision is yours.

The Real Deal About Turmeric

 

Turmeric is a common spice that comes from the root of Curcuma longa plant. It contains a chemical called curcumin, which might reduce swelling and is often taken as a treatment for conditions that involve pain and inflammation such as arthritis. It is also commonly used for hay fever, depression, high cholesterol and liver problems but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using turmeric for COVID-19.

The biggest problem is not the efficacy of curcumin, which is well established, but that the amount of it in turmeric spice is far below a clinical dose and that is is poorly absorbed into the blood.

Here is a good review of what is currently know about turmeric as a supplement and some of the things being tried to make it more useful.

Rolled vs Steel Cut Oats

 

Oats have many well established health benefits. The grain is a great source of dietary fiber, with four to five grams of fiber per serving on average. The beta-glucan in oats, along with their lower glycemic index, has been shown to help lower cholesterol and blood sugar levels, reducing the risk of heart disease. (Though oats are gluten-free, people with celiac disease may want to steer clear of oats that aren’t specifically labeled gluten-free, as they are sometimes grown or processed near other grains that contain gluten.) 

There are many different forms of oats but two of the most common and popular are rolled oats and steel cut oats. As you stare at them in the grocery store you may wonder what the difference is.

The primary difference between steel-cut and rolled oats is how they are processed. Steel-cut oats are made as the name suggests, by cutting the oats into smaller pieces using a steel blade. Rolled oats are steamed and then rolled flat. This means that they absorb liquid more quickly than steel-cut oats and so they will cook up in about half the time. When you cook steel-cut oats, they take on a very chewy texture that clumps together. When you cook rolled oats, they become silkier and runnier than steel-cut oats. 

The nutritional value of both types of oats are very similar, but rolled oats are slightly higher in calories and carbs than steel-cut oats. Steel-cut oats are slightly higher in protein and soluble fiber content than rolled oats. In either case, the carbs are complex carbs and fiber, not the simple carbs many people try to limit or avoid.

At the end of the day, it comes down to which you prefer. Another possibility to consider is oat bran. Since it contains the intact bran is it higher in fiber than either rolled or steel cut oats, cooks up more quickly and has a similar nutritional profile.

Whichever you choose, oats are a great way to start your day.

 

Eating Gluten Free

 

Gluten is a general name for the proteins found in wheat, rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected. Oats to not contain gluten, although they may be cross-contaminated when processed in plants that also process wheat products.

Digestive enzymes help us break down food. Protease is the enzyme that helps our body process proteins, but it can’t completely break down gluten. Most people can handle the undigested gluten with no problems. But in some people, gluten can trigger a severe autoimmune response or other unpleasant symptoms. An autoimmune response to gluten is called celiac disease. Some people who don’t have celiac disease still seem to feel sick after eating foods that contain gluten. They may experience bloating, diarrhea, headaches or skin rashes. This may be a reaction to poorly digested carbohydrates and not to gluten at all gluten. These carbs, called FODMAPS, ferment in your gut. People with sensitive guts may experience discomfort from that fermentation but, again, not necessarily from gluten.

Anyone diagnosed with celiac disease needs to avoid eating gluten as completely as possible. Nearly all people who do not have celiac disease do not need a gluten-free diet. However, a very small number of people people may have a condition called non-celiac gluten sensitivity but this is poorly understood. Presently there are no blood markers or other diagnostic indicators of gluten sensitivity so it is based entirely on an individual's experience.

Despite the widespread presence of gluten in the food supply, a gluten-free diet can be as healthy, tasty and varied as any other. Fruits, vegetables, beans, dairy, nuts, meat, poultry and seafood are all naturally gluten-free. Only wheat, barley and rye - or foods contaminated with those particular grains - are "off the table".

Here are some tips from Anne Lee, assistant professor of nutritional medicine at the Celiac Disease Center at Columbia University in New York City.

If a package says "gluten free" you can nearly always trust it to be. Still, for grain based products, be sure to check the ingredient list to rule out any wheat, barley or rye. On the other hand many packages tout being gluten free (and they are) even when the food they contain has no gluten in it anyway (gluten free wine anyone?).

Many gluten-free breads, crackers and cereals add starches that contain very little fiber - potato, rice, corn, tapioca, etc.  And many add significant amounts of sugar, salt or fat to improve the flavor.

There are many gluten-free grains, including quinoa, brown rice, amaranth, millet, sorghum and buckwheat.

While it is possible to find beers that claim "gluten removed", the process is not entirely trustworthy and they are best avoided. Wine is perfectly safe, as are all distilled spirits, including rye whiskey.

Here is a great source if you need to (or want to) eat gluten-free:

https://celiac.org/gluten-free-living/gluten-free-foods/