Shannan’s Journey

Selenium may Benefit Bladder, Metabolism and Heart Health

On the heels of a new population-based study that found that selenium may not benefit prostate health,1 three new independent studies have found that selenium may improve heart health, reduce the risk of bladder cancer, and reduce the risk of developing metabolic syndrome.

In the first of the three studies, researchers from Dartmouth Medical School analyzed data collected on the selenium levels of 767 people recently diagnosed with bladder cancer and 1,108 healthy people. The researchers found that high selenium levels resulted in a significant reduction in risk among certain groups.

Women with the highest plasma selenium levels were found to have a 34% reduced risk of developing bladder cancer than those with the lowest levels. Likewise, moderate smokers with the highest plasma selenium levels where 39% less likely to develop bladder cancer than smokers with the lowest levels of plasma selenium. There was no such association found for the whole group. The researchers stated that "future research with a larger population of women may help to clarify the association between selenium, gender, and risk of bladder cancer." Clearly, further research is needed.

In a second study, Spanish researchers found that an increased intake of selenium may reduce the risk of developing metabolic syndrome and may reduce inflammation.3 Metabolic syndrome is a condition that has been linked to increased risk of developing type-2 diabetes and cardiovascular disease. It is characterized by obesity, hypertension and insulin resistance. Previous research has linked metabolic syndrome risk to a marker called serum complement factor 3 (C3).

The researchers enrolled 100 healthy, young adults between the ages of 18 and 34. The researchers took a number of physiological measurements, blood pressure readings, evaluated the participants’ lifestyles and measured selenium concentrations in the participants. Using data from blood samples, the researchers found that several measures of metabolic syndrome, waist circumference, body mass index (BMI), blood glucose levels, and plasma triglyceride levels were positively associated with C3 levels. However, selenium concentrations were inversely associated with C3 levels, indicating "a possible role for selenium intake in the modulation of C3, whose assessment may be an early marker of metabolic syndrome manifestations." The researchers noted that "further studies are needed with larger samples to confirm these translational data."

In the final study, German researchers found that selenium supplements increased levels of a beneficial antioxidant enzyme in heart tissue cells.4 The researchers found in both, a small in vitro and pilot in vivo study, that giving a supplement of selenium increases the levels of the antioxidant enzyme glutathione peroxidase 1 (GPx-1). Previous research has found that GPx-1 modulates vascular function in animals and may impact the development of coronary artery disease. In the in vivo study, 433 participants with coronary artery disease were given selenium supplements at levels of either 200mcg or 500mcg. Blood levels of the selenium and the GPx-1 were seen to increase in a dose-dependent manner. At 12 weeks, GPx-1 levels plateaued regardless of selenium supplementation level. The researchers concluded that "supplementation induces an increase in the activity of GPx-1, a selenoprotein prominent in antioxidant defense and cardiovascular protection." 
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Diet Rich in Omega-3 May Benefit Prostate & Colon-

Most people have heard of omega-3 fatty acids and are aware of the significant amount of scientific evidence that indicates that omega-3s may be critical to good health. Two new, related studies have added to this evidence by finding that omega-3s may reduce the risk of certain cancers.

The two related studies come out of Harvard and use the same dataset involving 20,167 men from the Physician’s Health Study. In the first of the two studies, the researchers found that a diet with a high intake of omega-3 fatty acids from fish may reduce the risk of prostate cancer death by as much as 38%. The participants were free of cancer at the onset of the study (1983) and were followed for up to 22 years.1 It is estimated that over 500,000 cases of prostate cancer are diagnosed each year, with approximately 200,000 prostate cancer deaths each year.

The researchers evaluated fish intake and "seafood omega-3" intake among the men. When the researchers compared the rate of the disease amongst the highest and lowest intake groups, they found that the men who ate fish 5 or more times per week had a 48% reduced risk of dying from prostate cancer than those who ate fish less than one time per week.

When accounting for seafood omega-3 intake, the researchers found that the men in the highest intake group had a 38% reduced risk of dying from prostate cancer than the men with the lowest intake of omega-3s. This study did not find a link between omega-3 intake and the incident (occurrence) of prostate cancer, but rather the risk of dying from it.

The second of the two related studies, which was published in May of 2008, found that higher intakes of omega-3 fatty acids from fish may reduce the risk of developing colorectal cancer.2 As stated earlier, the same group of researchers using the same dataset, found that those with the highest intake of omega-3s have a 26% reduced risk of developing colorectal cancer as compared to those with lowest intake of omega-3s.

The researchers concluded that "intakes of fish and long-chain omega-3 fatty acids from fish may decrease the risk for colorectal cancer."
 

No more resolutions!

So here we are in a new year. This is the time I hear a lot of those little promises people make themselves, otherwise known as "New Year’s resolutions." Do any of these sound familiar?

“I resolve to lose twenty pounds this year!” Those would be those same twenty pounds you resolved to lose last year, right?

“I resolve to go to the gym every day!” Yeah, sure, until you realize three days later that it was an unrealistic goal, and you stop going altogether.

“I resolve to fit into my size 4 lucky jeans!” If you think it’s gonna happen this year, when it hasn’t happened the last three years running, you’re gonna need more than luck, sister… you have to put in the TIME and dedication.

As you may have guessed, I’m not such a big fan of the whole New Year’s resolutions scam. We should constantly be setting and achieving goals, no matter what day of which month it is.. but if you need it to get started, to get going then use it and “DO IT” as Nike says.

Each day should bring you that much closer to your new goal, and once you’ve accomplished that one, you move on to the next. Why limit yourself to one resolution per year?

No more resolving. Instead, make a strategy for building that kick-ass body, and start implementing it today.

Every time you flavor your meals with herbs or spices you are literally "upgrading" your food without adding a single calorie. You are taking something ordinary and turning it into something extraordinary by adding color, flavor, vitamins, and often medicinal properties.

Here’s why:* Spices and herbs maximize nutrient density. Herbs and spices contain antioxidants, minerals and multivitamins. At the cocktail party, choose the Thai chicken satay stick over the tried and true fried chicken strip.

* Spices and herbs create a more thermogenic diet. Because spices are nutrient dense, they are thermogenic, which means they naturally increase your metabolism.

* Some spices and herbs increase your overall feeling of fullness and satiety, so you’ll eat less. One study conducted at Maanstricht University in the Netherlands showed that when one consumes an appetizer with half a teaspoon of red pepper flakes before each meal, it decreased their calorie intake by 10-16 percent.

* Spices and herbs have real medicinal properties. Study after study shows the benefits of distinct herbs and spices. For example, one 2003 trial of 60 people with type 2 diabetes reported that consuming as little as two teaspoons of cinnamon daily for six weeks reduced blood-glucose levels significantly. It also improved blood cholesterol and triglyceride levels, perhaps because insulin plays a key role in regulating fats in your body.

Choose flavor over blandness every time, and try to incorporate these specific herbs and spices into your diet if you have the following health concerns:

• rosemary and basil for their anti-inflammatory power
• cumin and sage for their dementia-fighting power
• cayenne and cinnamon for their obesity-fighting power
• coriander and cinnamon for their sugar regulating powers
• lemon grass, nutmeg, bay leaves and saffron for their calming effects on your mood
• turmeric for its cancer fighting power
• oregano for its fungus-beating power
• garlic, mustard seed and chicory for their heart-pumping power
• basil and thyme for their skin-saving power
• turmeric, basil, cinnamon, thyme, saffron, and ginger for their immune-boosting power
• coriander, rosemary, cayenne, allspice and black pepper for their depression-busting power

1. Hello to Spicy Goodness, Goodbye to Sodium

Mexican food is often high in sodium, but with a little culinary creativity, it’s easy to make healthy Mexican food that’s also out of this world delicious. Skip the prepackaged seasonings, and try using the spices in your kitchen cabinet. Staple seasonings in Mexican food include cumin, cayenne pepper, chili powder, oregano and pepper. Cilantro and lime juice also provide an authentic Mexican flavor. Hot green peppers are a super metabolism booster, and can be cooled down by removing the seeds. The secret is to start small and adjust the seasonings according to taste.

2. Try a Fish Taco

Fish is a good source of healthy fat, and a great way to make Mexican food healthier. Almost any fish can be used, but should be broiled or poached to cut the fat. If you aren’t ready to make the change to fish, try skinless chicken or ground extra lean turkey or, extra lean ground beef…. they are all great alternatives for the taco in Mexican recipes.

3. Pile on Those Vegetables

Vegetarian Mexican food is not only delicious, it’s culturally authentic. You won’t even notice the missing meat when you pile on the corn, shredded lettuce and chopped onions. Dice some yellow squash or zucchini, or chop a bit of sweet green or red pepper. Fresh tomatoes add both flavor and color. You can roast the vegetables, steam them just until they’re tender, or use them fresh and crisp.

4. Wrapping up Healthy Mexican Food

It’s hard to imagine Mexican food without tortillas, but you can make Mexican dishes a little healthier by using whole wheat, corn or even sprouted wheat tortillas… and even one better than that are the LOW CARB TORTILLAS that have extra fiber and only about 60-70 calories for the 6 inch round. 

It isn’t necessary to give up chips and salsa, either. They can be made by slicing healthier varieties of tortillas into strips. Add a sprinkle of seasoning, bake them on a cookie sheet, and voila! You have deliciously crispy, healthy, fresh-out-of-the-oven tortilla chips.

5. Top it Off Right

You can make low-fat Mexican food by keeping an eye on your toppings. Limit the guacamole and stick to low-fat or even fat free sour cream. Although it’s hard to imagine a Mexican meal without cheese, keep it to a minimum and choose low-fat white cheeses instead of yellow cheeses for a healthy dish full of flavor.  You can even use half fat free cheese and a half portion of full fat to cut all the fat down a bit.

Apple Pie Oatmeal