Do As the Romans Do

Eating the Mediterranean way can help reduce your risk of stomach cancer, a large study from Europe shows. The traditional diets of Greece, Italy and other Mediterranean countries have many health benefits including protection against cancer and heart disease.  Gastric (stomach) cancer is the second-leading cause of cancer death worldwide.

Study participants were given a score on an 18-point scale based on how closely their diet adhered to the Mediterranean ideal of being rich in fruit, vegetables, legumes, fish, cereals and olive oil, with a relatively low intake of red meat and dairy products.

People with the highest relative Mediterranean diet scores were 33 percent less likely to develop stomach cancer than people whose eating patterns were furthest from the Mediterranean ideal.

Just 23 percent of people diagnosed with gastric cancer will survive for five years, the researchers note. "Therefore, identifying dietary recommendations that can help reduce incidence is important for the effective management of this cancer," they conclude.

There's a new recipe for Grilled Tofu with Mediterranean Chopped Salad on our website
http://forcesofnature.ca/HealthyRecipes.htm#Grilled_Tofu_with_Mediterranean_Chopped_Salad

In health,
Pamela

http://www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com/
http://h1n1naturopath.blogspot.com/
http://naturopathtoronto.blogspot.com/
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Copyright 2009 Forces of Nature

There are How Many Calories in That Take Out???

I was glancing through the North Toronto Post this week and found an interesting article on the nutritional value (dubious use of that term) in a variety of take out food.  What I found most surprising was that out of
all the foods including burgers, fish and chips, pizza etc.  what scored the absolute worst all around in my books was the Pad Thai.  One serving contained a whopping 1460 kcal, 55 grams of fat and 197.6 grams of
carbohydrate.  According to this analysis you're much better off to eat a Pastrami sandwich!  So as everyone starts off the New Year with a plan to lose weight and eat healthier, it might be best to analyze what exactly we are eating, especially if the source is take out food, preparing food yourself at home is infinitely better.  Go here to check out the article, http://www.postcity.com/Post-City-Magazines/January-2010/What-039s-Toronto-Really-Eating/.

There's a new recipe for Coconut Chicken Curry Stew on our website
http://forcesofnature.ca/HealthyRecipes.htm#Coconut_Chicken_Curry_Stew here.

Healthy New Year!

Pamela

http://www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com/
http://h1n1naturopath.blogspot.com/
http://naturopathtoronto.blogspot.com/
Twitter: http://twitter.com/pfranknd

Copyright 2010 Forces of Nature

Work Stress, Insulin, Hormone Balance and Diabetes

White, middle-aged women reporting high levels of job strain and little work-related social support appear to be at increased risk for developing type 2 diabetes, according to a new study.

Among the women, about 10 percent of all type 2 diabetes cases could have been prevented had the job-related stressors of little control, high demands, and little social support been eliminated.

People need to recognize the importance stress plays in their overall physical health by looking at stress exposures as another unhealthy factor similar to obesity, low physical activity, and poor diet.

I would add that it's particularly important for women with any reproductive health issue to be cognisant of stress since stress obviously has a major influence on blood sugar and insulin levels which ultimately creates hormonal imbalances.

There's a new recipe for Chicken Cacciatore on our website
http://forcesofnature.ca/HealthyRecipes.htm#Chicken_Cacciatore

Happy New Year!

Pamela

http://www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com
http://h1n1naturopath.blogspot.com/
http://naturopathtoronto.blogspot.com/
Twitter: http://twitter.com/pfranknd

Copyright 2009 Forces of Nature

Resolution Tips and a New Year's Wish

New Year's resolutions date back to ancient Rome and the mythical King Janus, from whose name January derives. Janus became a symbol for resolutions because he had two faces and could look simultaneously back on the past and look forward to the future.

Here are some pointers to help attain your fitness resolution goals:

• Set attainable goals and have realistic expectations. 
• Find just the right balance between too much exercise and too little, i.e. where you get the benefits of exercise without overdoing or burning yourself out.
• Make a resolution along with a friend or spouse. Research shows that having someone you're accountable to can almost triple your effectiveness.
• One study showed that motivation to be physically active was higher when sports - instead of just exercise - were involved.  
• Having a goal in mind also helps - eg. register for a 5 km run then train to achieve it.
• Get the resources you need whether it's a day planner, group classes, online fitness tracker or a personal trainer to keep you in line.
• Establish a routine that you enjoy and stick to it.
  

Here's a link to a beautiful New Year's Wish, enjoy!

There's a new recipe for Roasted Salmon with Potatoes, Peas and Parsnips on our website here.

Happy New Year!

Pamela

http://www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com/
http://h1n1naturopath.blogspot.com
http://naturopathtoronto.blogspot.com/
Twitter: http://twitter.com/pfranknd

Copyright 2009 Forces of Nature

Phytoestrogens and Cancer Risk

Dietary "phytoestrogens" -- plant substances that have weak estrogen-like activity -- have little impact on the risks of developing hormone-sensitive cancers like breast and prostate cancer or colorectal cancers, new research suggests.

In a large study of some 25,000 British adults, researchers failed to find any "significant" differences in cancer risk related to dietary intake of these compounds.

Phytoestrogens are found in a wide range of foods including dairy products, soy foods, cereals, fruits, vegetables, nuts, flax and other seeds, coffee and tea.

In the current study, researchers assigned phytoestrogen values to nearly 11,000 foods following chemical analyses. For the first time, phytoestrogen values were assigned to animal products.

Phytoestrogen consumption was estimated for cancer-free adult participants in the European Prospective Investigation into Cancer and Nutrition - Norfolk (EPIC-Norfolk). EPIC-Norfolk participants, recruited between 1993 and 1997, filled out a diet diary for a week and provided information about age, height, weight, smoking, aspirin use, menopausal status, and family history of cancer among other things.

Cancers that developed within 12 months of study recruitment were identified from a cancer registry totaling 244 breast cancers, 221 colorectal cancers, and 204 prostate cancers. The diets and other relevant information from those who developed cancer were compared to information from other participants (controls) who did not develop cancer.

While acknowledging more study is needed, the authors concluded that there is "little evidence" that phytoestrogen intake is "associated with subsequent risk of breast or prostate cancer."

However, phytoestrogens found in eggs and dairy products "may influence the risk of prostate cancer in men and colon cancer in women," they report.

The associations are weak and without further study do not warrant changes in diet, said lead investigator Heather Ward.

It is worth noting that phytoestrogen intake within an Asian-style diet is more than ten-fold greater than in Western diets, without evidence of an increase in cancer risk.

SOURCE: American Journal of Clinical Nutrition, December 2009.

There's a new recipe for Christmas Morning Gluten Free Apple-Cranberry Cake on our website.

Yours in health,

Pamela

http://www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com/
http://h1n1naturopath.blogspot.com/
http://naturopathtoronto.blogspot.com/
Twitter: [http://twitter.com/pfranknd

Copyright 2009 Forces of Nature

Protecting the Liver

A study published Monday suggests that Milk Thistle may help reduce the liver damage caused by some cancer drugs. In a study of 50 children undergoing chemotherapy for acute lymphoblastic leukemia (ALL), researchers found that milk thistle appeared to reduce drug-related liver inflammation.
 

Liver inflammation is common among children undergoing chemotherapy for ALL -- with about two-thirds developing liver toxicity at some point during treatment.  That meant that doctors have had to lower patients' chemotherapy doses -- which, in turn, can lower the chances of seeing a complete remission.
 

That is where milk thistle comes in. The plant's flowers and seeds have been used for more than 2,000 years to treat disorders of the liver and gallbladder. In recent years, lab research has found that the active substance in milk thistle (an antioxidant called silybin) might help prevent body tissue damage by blocking toxins from breaching cell walls.

The herb should also be considered for preventing liver damage from other chemotherapy regimens for other cancers and is used to treat hepatitis, cirrhosis, and to aid in liver detoxification.  Along the lines of last week's email about eating asparagus to help with hangovers, milk thistle can help protect the liver from the season's over indulgences as well.

SOURCE: Cancer, online December 14, 2009.

There's a new recipe for Super Gluten Free, Egg Free Shortbread Cookies on
our website http://forcesofnature.ca/HealthyRecipes.htm#Super_Gluten_Free,_Egg_Free_Shortbread_Cookies

Yours in health,

Pamela

http://www.ForcesofNature.ca Forces of Nature Wellness Clinic
http://www.NaturopathToronto.ca Naturopathic Doctor Pamela Frank
http://naturopathicdetox.blogspot.com/ Detox Blog
http://h1n1naturopath.blogspot.com/ H1N1 Blog
http://naturopathtoronto.blogspot.com/ Weekly Emails Blog
Twitter: http://twitter.com/pfranknd
Copyright 2009 Forces of Nature

What's the Best Hangover Food?

A recent study found that asparagus is a great food for helping to cope with hangovers.  We don't generally think of vegetables as herbs, but Asparagus officinalis is an herb that is used in the treatment of several conditions.  We usually consume the young shoots, but the leaves can be eaten as well and are much higher in amino acids and inorganic minerals. The two key enzymes that upregulate the metabolism of alcohol are more than doubled after ingestion of an extract of asparagus shoots and leaves.  That means that asparagus can be a safe, effective means of treating alcohol hangover and protecting the liver from other toxic insults.

Post party you also need to rehydrate and get blood sugar stabilized with veggies and good protein and fats.

There's a new recipe for Warm Winter Salad on our website here.

Yours in health,

Pamela

www.ForcesofNature.ca
http://www.NaturopathToronto.ca
http://naturopathicdetox.blogspot.com/ Detox Blog
http://h1n1naturopath.blogspot.com/ H1N1 Blog
http://naturopathtoronto.blogspot.com/ Weekly Emails Blog
Twitter: http://twitter.com/pfranknd