Two Foods that Reduce Insulin Resistance and High Cholesterol
Two studies just published found that eating both walnuts and fatty fish (cold water fish like salmon, mackeral and herring) can reduce the amount of insulin secreted after a meal in those with type II diabetes (walnuts only) and improve your cholesterol (eating both).
The first, a randomized, controlled study, involved 50 overweight adults with non-insulin treated diabetes showed that the consumption of walnuts may reduce fasting insulin levels. The participants ate 30 grams of walnuts per day. The authors of this study conclude, “Dietary fat can be manipulated with whole foods such as walnuts, producing reductions in fasting insulin levels.”
To learn more about the Precision Nutrition program and eating healthy, whole foods, click on the following link: Precision Nutrition program: with Dr. Tim Irving in Portland, Oregon.
The second article showed improved cholesterol and triglyceride levels in those who ate cold water fish and walnuts. This was also a randomized, controlled study involving 25 people with normal to mildly elevated cholesterol.
The participants ate 42.5 g walnuts per day or 113 g of salmon twice per week. Those eating walnuts experienced lower total cholesterol and LDL cholesterol levels, and ratios of total cholesterol to HDL cholesterol and LDL cholesterol to HDL cholesterol improved. On the other hand, adherence to the fish diet was associated with decreased serum triglyceride and increased HDL-cholesterol concentrations . The authors of this study concluded, “Including walnuts and fatty fish in a healthy diet lowered serum cholesterol and triglyceride concentrations, respectively, which favorably affects cardiovascular risks.”
These markers and more are included in the VAP test (click for more info); if you are ingterested in this cholesterol test and are in Portland, Oregon or the surrounding area, email info@OptFunction.com or call 503-866-9739. I am running a special for the remainder of 2009; the VAP test is $99*
For info pertaining to this blog and more, click on the following link: Portland, Oregon Chiropractic, Nutrition, Functional Medicine
Yours in Health Tim Irving DC, MScan., LMT, CKTP, Nutritionist Optimum Function: Portland, Oregon 97214 Optimum Function = Optimum Health
References:
- Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes, Tapsell LC, Charlton KE, et al, Eur J Clin Nutr, 2009 Apr 8; [Epub ahead of print]. (Address: Smart Foods Centre, School of Health Sciences, University of Wollongong, Wollongong, New South Wales, Australia).
- Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study,” Rajaram S, Sabate J, et al, Am J Clin Nutr, 2009; 89(5): 1657S-1663S. (Address: Department of Nutrition, School of Public Health, Loma Linda University, Loma Linda, CA, USA).
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Vitamin K: It’s Not Talked About Much But It May Play An Important Role In Cardiovascular Disease
A recent interview with Joline Beulens MSc, Ph.D. in the journal Atherosclerosis reveals that vitamin K may play an important role in combating blood vessel calcification which can lead to atherosclerosis.
The interview was published in the July 19th issue; in it, Dr. Beulens talks about vitamin K’s role in activating a protein that inhibits blood vessel calcification.
Vitamin K is commonly known to be involved in blood clotting but not many experts know its role in cardiovascular disease. There are different forms of vitamin K:
- K1 seems to be particularly involved in blood clotting
- K2 is involved with activating proteins like the on mentioned above but also a protein called osteocalcin; which is needed for proper bone metabolism.
To find out how to incorporate more vitamin K into your diet or to determine if vitamin K supplementation might be an option for you, you can go to www.YourOptimumNutrition.com or contact me via email at info@optFunction.com or phone 503-866-9739
Yours in Health
Tim Irving DC, LMT, CKTP, Nutritionist, MScan.
Optimum Function: Portland, Oregon
Optimum Function = Optimum Health
Chiropractic, Nutrition, Functional Medicine, Functional Movement
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthAntioxidant Vitamins May Protect Against Bone Loss As Effectively as Resistance Exercise
In a pilot study involving 34 postmenopausal women (average age: 66 years old) who were given a combination of 600 mg/day vitamin E and 1000 mg/day vitamin C for 6 months; it was found that this combination helped to protect against bone loss as effectively as resistance training (3 times/week). While bone density in the lumbar spine (low back) decreased significantly among subjects who received a placebo, it remained stable among subjects given the antioxidant combo and those who performed resistance training. In fact in a group who took the antioxidant combo and performed resistance training, no significant additional benefit was found.
Does this mean you should all just take Vitamin C and E and not participate in any resistance exercise?
Abolutely not! This is a pilot study and future studies are needed to confirm these effects. In addition, even if this were confirmed, resistance exercise is beneficial for overall cardiovascular disease risk, blood sugar regulation, hormone regulation and more.
Does this mean you all have to go to the gym 3 days a week?
Nope…my favorite exercises are done in the comfort of my home and only take 10-20 minutes per day. Bodyweight exercises and kettlebells are becoming the functional resistance training of the future here in the USA even though they’ve been used for decades in Russia.
Call 503-866-9739, email info@OptFunction.com or go to www.OptMovement.com for more information about my Optimal Movement Screening to check your primitive movement patterns and get you to the point where you can maximize any activity without the fear of injuring yourself.
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP, MScan.
Optimum Function, Portland, Oregon, 97214
Optimum Function = Optimum Health
Reference:
Chuin A, Labonte M, et al,”Effect of antioxidants combined to resistance training on BMD in elderly women: a pilot study” Osteoporos Int, 2008 Nov 20; [Epub ahead of print].
University of California Experts Suggest 2,000 IU of Vitamin D Per Day.
A group of 18 scientists from the University of California recently recommended that daily intakes of vitamin D should be raised to 2,000 International Units (IU’s), . The “call to action” by the UC scientists, led by Anthony Norman, echoes a number of others including myself who have been recommending at least 2000 IU’s per day, and may increase the need for policy makers to review current guidelines for the vitamin. “Our consensus on vitamin D is intended to support public health action,” said Norman. “The amount of research that is currently available provides us enough information to release such a consensus at this time.”
If you’ve been keeping up with my blogs you will notice that I have written about vitamin D quite a bit. Living and treating patients here in the Pacific NW has determined that I make these recommendations for a higher daily vitamin D intake quite often. To get this level, it’s pretty easy and safe to do so using a Vitamin D supplement.
To run asimple blood test to see what your vitamin D levels are like, call 503-866-9739 or email info@OptFunction.com or go to www.OptFunction.com and click on “schedule an appointment” to schedule an initial Functional Medicine/Nutrition appoontment.
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP, MScan.
Optimum Function: Portland, Oregon, 97214
Optimum Function = Optimum Health
Source:
Maalouf J, Nabulsi M,et. al. Short- and long-term safety of weekly high-dose vitamin D3 supplementation in school children. J Clin Endocrinol Metab. 2008 Jul;93(7):2693-701. Epub 2008 Apr 29.
Do You Have Imbalanced or Overgrown Bacteria in Your Gut? Use This Questionnaire to Find Out….
The beneficial bacteria in our gastrointestinal tracts is an important part of our physiology. These little guys and gals help regulate everything from our own immune system to how efficient we break down fats, proteins and carbohydrates. Not many people are aware that the “healthy bacteria” can become imbalanced or overpowered by “unhealthy bacteria”; this is known as “dysbiosis”. If this occurs, symptoms like gas and bloating, especially after meals can occur. While inconvenient, these symptoms aren’t as bad as some of the other, more internal symptoms like: leaky gut syndrome, malabsorption, immune system depression, etc.
Click Here to fill out a questionnaire that will help you decide whether or not you need to investigate the possibility that you have dysbiosis by doing a full work-up.
If you need help evaluating your results or want to schedule an appointment to further investigate the state of your gastrointestinal bacteria, call 503-866-9739 or email info@optfunction.com
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP
Optimum Function, Portland, Oregon, 97214
Optimum Function = Optimum Health
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthAre you concerned with blood sugar? Fill out this questionnaire…..
OK, the best ways to investigate how well you are regulating your blood sugar is to check fasting glucose levels and hemoglobin A1c (AKA glycosyllated hemoglobin or glycated hemoglobin); here is a questionnaire that will help you decide if you need to go get these important markers checked. Click here
If you need help evaluating your results or want to make an appointment to further investigate how well you’re dealing with blood sugar, call 503-866-9739 or email info@optfunction.com
Yours in Health
Dr. Tim Irving DC, LMT, Nutritionist, CKTP
Optimum Function, Portland, Oregon, 97214
Optimum Function = Optimum Health
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthA Little-Known Blood Marker that Can be Used to Predict Risk of Death, Diabetes and Subsequent Cardiovascular Disease Complications
What is this mysterious blood marker? Glycated Hemoblobin, also known as Glycosylated hemoglobin or Hemoglobin A1c (HbA1c); and according to the British Medical Journal, levels should stay below 5%. In a studies as early as 2001, researchers found that in men, an increase above 5% even by as little as 1% increases the risk of death by 28% independent of things that we normally associate with an increased risk of death like: age, blood pressure, cholesterol, body mass index, and cigarette smoking! In fact, if you are a male with diabetes, levels between 5%-6.9% increased the risk of death by 82%!
This study used 4662 menage 45-79.
HbA1c is a form of hemoglobin (an important protein in our red blood cells that allows us them to carry oxygen) that is used to measure the average blood glucose (sugar) levels over a period of time. Fasting blood glucose only gives us a “snap-shot” look into your blood sugar levels at the moment in time when you get your blood drawn.
Why then would many doctors recommend levels below 7% and really only test this marker in those patients with diabetes?
I honestly can’t answer this question; in my office all of my patients who come to see me for my functional medicine/nutrition programs eventually have my baseline blood chemistry exam which includes this marker. I ignore the lab range for HbA1c and look for levels to be below 5%.
What about women?
Well, in this year (2008) a New Zealand study of a whopping 47,904 men and women confirmed the 2001 study’s findings that the risk of death increases dramatically when HbA1c levels are above 5%. These risks are the most dramatic greater than OR EQUAL TO 7%.
Again, why are most doctors only testing HbA1c in patients with diabetes and why are they OK with levels of 7% and below? This is “The Million Dolllar” question or realistically in the case of blood sugar dysregulation, diabetes and the risk of complications and/or death from it……”The Hundreds of Millions of Dollars” question.
If you want to find out more about this and other important blood tests and how they can help reveal what your current health status is and possibly what your future health status will look like, call 503-866-9739 or go to www.OptFunction.com for more info and to schedule an appointment.
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP
Optimum Function: Portland, Oregon, 97214
Optimum Function = Optimum Health
Sources:- Kay-Tee Khaw, et. al. Glycated haemoglobin, diabetes, and mortality in men in Norfolk cohort of European Prospective Investigation of Cancer and Nutrition; BMJ 2001;322:15
- Naomi Brewer, Craig S. Wright, et. al. A New Zealand Linkage Study Examining the Associations Between A1C Concentration and Mortality; Diabetes Care 31:1144-1149, 2008,DOI: 10.2337/dc07-2374
Replacing Trans-fats with Interesterified Fat: What is the Trade-off?
What is interesterified fat?
Transfats are being replaced by a new kind of synthetic fat with a verylengthy name interesterified fats. Interesterification is one of three main fat modification techniques. The other two techniques are fractionation and hydrogenation, which is the process used to produce transfats.
Interesterification is the process of rearranging the fatty acids in triglyceride molecules. Triglycerides form the basic structure of most fats and oils. They are composed of glycerol and three chains of fatty acids. Interesterified fats (IFs) are used in shortening for baked goods, fat for frying, in butter substitutes, such as soft margarine. The interesterification process maintains solid fat content at room temperatures while lowering the melting point of the fat.
What’s the trade-off?
Honestly, we don’t know….
They are cheap and they have a LONG shelf-life; which are the main reasons Trans-fats became so popular among commercial food manufacturers and restaurants. The problem is, we don’t know the long term effects that they have on our health. Here is my thought on the whole issue; just like trans-fats had no long-term health data and later was found out to be bad for our health, interesterified fats will probably be proven harmful to our health. Fat is not something to fear in our food. Fat is essential to maintain proper health. The KINDS of fat we eat is VERY important. In fact, the KINDS of carbohydrates and protein are also VERY important. In general, the scientific community is “discovering” that the closer to its natural state a food is, the better it is for us……this should be common sense…..and for the most part it is. The problem arises when a business needs to cut costs to make a product as profitable as possible. To do this, synthetic ingredients are used to modify bulk, taste, shelf-life etc. Often at the cost of healthy nutrition.
While consumers are being regularly informed by the food manufactures and restaurants that transfats are being removed from their menus, very little is being said about IFs. Why should the consumer care about how fats are made? Changing or re-arranging the molecules of fats or a combination of fats during the interesterification process may affect how the fats are metabolized in the human body. A recent joint study conducted in Malaysia and at Brandeis University indicated that not only did IFs depress beneficial HDL cholesterol, it appeared to raise blood glucose levels and decrease insulin production. Elevation of blood glucose and suppression of insulin production are precursors to diabetes. In addition, further elevation of blood glucose and reduction in insulin levels could be dangerous to those who are already have diabetes. Further studies are needed, but this study has raised real concerns about the use of IFs to replace transfats, especially if they are used widely and without the knowledge of consumers.
My recommendation:
READ THE LABELS!
In fact, here’s a better idea: Eat as many foods in their natural state, therefore you will not have to spend much time reading labels, natural fruits, vegetables and meats don’t have to have labels.
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP
Optimum Function: Portland, Oregon, 97214
Optimum Function = Optimum Health
- Sundram K, Karupaiah T, Hayes K. Stearic acid-rich interesterified fat and trans-rich fat raise the LDL/HDL ratio and plasma glucose relative to palm olein in humans. Nutr Metab 2007; doi:10.1186/1743-7075-4-3. Available at: http://www.nutritionandmetabolism.com.
- Runestad, Todd. How to live without trans fats. Functional Foods and Nutraceuticals. December, 2004. Available at: http://www.ffnmag.com/NH/ASP/strArticleID/609/strSite/FFNSite/articleDisplay.asp
Irritable Bowel Syndrome May Respond to Fiber, Peppermint Oil and Antispasmodics
In the November 14th, 2008 online issue of the British Medical Journal (BMJ), the results of a systematic review and meta-analysis suggests fiber, peppermint oil, and antispasmodic medications were all effective in treating irritable bowel syndrome (IBS).
“Traditionally, people with irritable bowel syndrome were instructed to increase their daily intake of dietary fibre, because of its potentially beneficial effects on intestinal transit time,” write Alexander C. Ford, from McMaster University in Hamilton, Ontario, Canada, and colleagues. “When this failed, various types of smooth muscle relaxants and antispasmodics were used in an attempt to ameliorate symptoms, particularly pain and bloating. More recently, peppermint oil, which has been shown to have antispasmodic properties, has been available over the counter and has been used in the treatment of irritable bowel syndrome.”
“Fibre, antispasmodics, and peppermint oil were all more effective than placebo in the treatment of irritable bowel syndrome,” the study authors write. “Many of these are safe and available over the counter but, with the advent of newer more expensive drugs, are often overlooked as potentially effective treatments.”
For every 11 patients who tried fiber, 1 one them was prevented from having persistent symptoms; 1 patient was prevented from having adverse symptoms for every 5 that tried antispasmotics and for every 2.5 patients who tried peppermint, 1 was prevented from having IBS symptoms. These numbers are great, especially for peppermint oil.
It will still take some larger studies to be completed for this information to be a little more scientifically solid but preliminarily, it looks good for some very cheap and effective alternatives to the more expensive IBS drugs.
IBS affects 5% to 10% of the population in community surveys. The disorder tends to be a chronic remitting-and-relapsing condition with different subtypes of constipation predominant, diarrhea predominant, and alternating patterns.
To find out more about how nutrition and natural therapies can help you digestive problems, visit my website at www.OptFunction.com.
Yours in Health,
Dr. Tim Irving DC, LMT, Nutritionist, CKTP
Optimum Function
Portland, Oregon, 97214
Source: Alex Ford, M.D., McMaster University, Health Sciences Centre, Ontario, Canada; Roger Jones, M.D., Kings College London, London; Nov. 14, 2008, BMJ, online Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum HealthAnti-Inflammatory Diet/Nutrition Program Overview
On the recommendation by a patient who has been able to keep her pain and inflammation at bay (she has fibromyalgia) by using the recommendations in an anti-inflammation handout I give to patients who need it, I have decided to make it available to anyone who wants it.
Click Here to download the PDF version
Remember: Optimum Function = Optimum Health Yours in Health, Dr. Tim Irving DC, LMT, Nutritionist, CKTP Optimum Function Portland, OR, USA www.OptFunction.com www.GrastonPDX.com www.YourOptimumNutrition.comYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health