The 'French paradox' rears its ugly head again. The reasoning goes something like this: French people eat more saturated animal fat than any other affluent nation, and have the second-lowest rate of coronary heart disease (only after Japan, which has a much higher stroke rate than France). French people drink red wine. Therefore, red wine must be protecting them against the artery-clogging yogurt, beef and butter.
The latest study to fall into this myth was published in the AJCN recently (1). Investigators showed that 1/3 bottle of red wine per day for 21 days increased blood flow in forearm vessels of healthy volunteers, which they interpreted as "enhanced vascular endothelial function". The novel finding in this paper is that red wine consumption increases the migration of certain cells into blood vessels that are thought to maintain and repair the vessels. There were no control groups for comparison, neither abstainers nor a group drinking a different type of alcohol.
The investigators then went on to speculate that the various antioxidant polyphenols in red wine, such as the molecule resveratrol, could be involved. This could be true, but there's another possible mechanism here...
Ethanol-- plain old alcohol. You could drink a 40 oz bottle of malt liquor every night and it might do the same thing.
No matter what the source, alcohol consumption is associated with a lower risk of cardiovascular disease out to about 3-4 drinks per day, after which the risk goes back up (2, 3)*. The association is not trivial-- up to a 62% lower risk associated with alcohol use. Controlled trials have shown that alcohol, regardless of the source, increases HDL cholesterol and reduces the tendency to clot (4).
Should we all start downing three drinks a day? Not so fast. Although alcohol does probably decrease heart attack risk, the effect on total mortality is equivocal. That's because it increases the risk of cancers and accidents. Alcohol is a drug, and my opinion is that like all drugs, overall it will not benefit the health of a person with an otherwise good diet and lifestyle. That being said, it's enjoyable, so I have no problem with drinking it in moderation. Just don't think you're doing it for your health.
So does red wine decrease the risk of having a heart attack? Probably, yes, just like malt liquor does. I do think it's interesting to speculate about why alcohol (probably) reduces heart attack risk. Could it be because it relaxes us? I'm going to ponder that over a glass of whiskey...
* The first study is really interesting. For once, I see no evidence of "healthy user bias". Rates of healthy behaviors were virtually identical across quintiles of alcohol intake. This gives me a higher degree of confidence in the results.
Sabtu, 29 Mei 2010
Selasa, 25 Mei 2010
Sweet Potatoes
We can debate the nutritional qualities of a food until we're blue in the face, but in the end, we still may not have a very accurate prediction of the health effects of that food. The question we need to answer is this one: has this food sustained healthy traditional cultures?
I'm currently reading a great book edited by Drs. Hugh Trowell and Denis Burkitt, titled Western Diseases: Their Emergence and Prevention. It's a compilation of chapters describing the diet and health of traditional populations around the world as they modernize.
The book contains a chapter on Papua New Guinea highlanders. Here's a description of their diet:
How was their health? Like many non-industrial societies, they had a high infant/child mortality rate, such that 43 percent of children died before growing old enough to marry. Surprisingly, protein deficiency was rare. No obvious malnutrition was observed in this population, although iodine-deficiency cretinism occurs in some highlands populations:
There was no evidence of coronary heart disease or diabetes. Average blood pressure was on the high side, but did not increase with age. Investigators administered 100 gram glucose tolerance tests and only 3.8 percent of the population had glucose readings above 160 mg/dL, compared to 21 percent of Americans. A study of 7,512 Papuans from several regions with minimal European contact indicated a diabetes prevalence of 0.1 percent, a strikingly low rate. For comparison, in 2007, 10.7 percent of American adults had diabetes (1).
I'm not claiming it's optimal to eat nothing but sweet potatoes. But this is the strongest evidence we're going to come by that sweet potatoes can be eaten in quantity as part of a healthy diet. However, I wish I knew more about the varieties this group ate. Sweet potatoes aren't necessarily sweet. Caribbean 'boniato' sweet potatoes are dry, starchy and off-white. In the US, I prefer the yellow sweet potatoes to the orange variety of sweet potato labeled 'yams', because the former are starchier and less sweet. If I could get my hands on locally grown boniatos here, I'd eat those, but boniatos are decidedly tropical.
Instead, I eat potatoes, but I'm reluctant to recommend them whole-heartedly because I don't know enough about the traditional cultures that consumed them. I believe there are some low-CHD, low-obesity African populations that eat potatoes as part of a starch-based diet, but I haven't looked into it closely enough to make any broad statements. Potatoes have some nutritional advantages over sweet potatoes (higher protein content, better amino acid profile), but also some disadvantages (lower fiber, lower in most micronutrients, toxic glycoalkaloids).
I'm currently reading a great book edited by Drs. Hugh Trowell and Denis Burkitt, titled Western Diseases: Their Emergence and Prevention. It's a compilation of chapters describing the diet and health of traditional populations around the world as they modernize.
The book contains a chapter on Papua New Guinea highlanders. Here's a description of their diet:
A diet survey was undertaken involving 90 subjects, in which all food consumed by each individual was weighed over a period of seven consecutive days. Sweet potato supplied over 90 percent of their total food intake, while non-tuberous vegetables accounted for less than 5 percent of the food consumed and the intake of meat was negligible... Extensive herds of pigs are maintained and, during exchange ceremonies, large amounts of pork are consumed.They ate no salt. Their calories were almost entirely supplied by sweet potatoes, with occasional feasts on pork.
How was their health? Like many non-industrial societies, they had a high infant/child mortality rate, such that 43 percent of children died before growing old enough to marry. Surprisingly, protein deficiency was rare. No obvious malnutrition was observed in this population, although iodine-deficiency cretinism occurs in some highlands populations:
Young adults were well built and physically fit and had normal levels of haemoglobin and serum albumin. Further, adult females showed no evidence of malnutrition in spite of the demands by repeated cycles of pregnancy and lactation. On the basis of American standards (Society of Actuaries, 1959), both sexes were close to 100 percent standard weight in their twenties.
The Harvard Pack Test carried out on 152 consecutive subjects demonstrated a high level of physical fitness which was maintained well into middle-age. Use of a bicycle ergometer gave an estimated maximum oxygen uptake of 45.2 ml per kilogram per minute and thus confirmed the high level of cardiopulmonary fitness in this group.Body weight decreased with age, which is typical of many non-industrial cultures and reflects declining muscle mass but continued leanness.
There was no evidence of coronary heart disease or diabetes. Average blood pressure was on the high side, but did not increase with age. Investigators administered 100 gram glucose tolerance tests and only 3.8 percent of the population had glucose readings above 160 mg/dL, compared to 21 percent of Americans. A study of 7,512 Papuans from several regions with minimal European contact indicated a diabetes prevalence of 0.1 percent, a strikingly low rate. For comparison, in 2007, 10.7 percent of American adults had diabetes (1).
I'm not claiming it's optimal to eat nothing but sweet potatoes. But this is the strongest evidence we're going to come by that sweet potatoes can be eaten in quantity as part of a healthy diet. However, I wish I knew more about the varieties this group ate. Sweet potatoes aren't necessarily sweet. Caribbean 'boniato' sweet potatoes are dry, starchy and off-white. In the US, I prefer the yellow sweet potatoes to the orange variety of sweet potato labeled 'yams', because the former are starchier and less sweet. If I could get my hands on locally grown boniatos here, I'd eat those, but boniatos are decidedly tropical.
Instead, I eat potatoes, but I'm reluctant to recommend them whole-heartedly because I don't know enough about the traditional cultures that consumed them. I believe there are some low-CHD, low-obesity African populations that eat potatoes as part of a starch-based diet, but I haven't looked into it closely enough to make any broad statements. Potatoes have some nutritional advantages over sweet potatoes (higher protein content, better amino acid profile), but also some disadvantages (lower fiber, lower in most micronutrients, toxic glycoalkaloids).
Minggu, 23 Mei 2010
Sabtu, 22 Mei 2010
Pastured Dairy may Prevent Heart Attacks
Not all dairy is created equal. Dairy from grain-fed and pasture-fed cows differs in a number of ways. Pastured dairy contains more fat-soluble nutrients such as vitamin K2, vitamin A, vitamin E, carotenes and omega-3 fatty acids. It also contains more conjugated linoleic acid, a fat-soluble molecule that has been under intense study due to its ability to inhibit obesity and cancer in animals. The findings in human supplementation trials have been mixed, some confirming the animal studies and others not. In feeding experiments in cows, Dr. T. R. Dhiman and colleagues found the following (1):
In a recent article from the AJCN, Dr. Liesbeth Smit and colleagues examined the level of CLA in the body fat of Costa Rican adults who had suffered a heart attack, and compared it to another group who had not (a case-control study, for the aficionados). People with the highest level of CLA in their body fat were 49% less likely to have had a heart attack, compared to those with the lowest level (2).
Since dairy was the main source of CLA in this population, the association between CLA and heart attack risk is inextricable from the other components in pastured dairy fat. In other words, CLA is simply a marker of pastured dairy fat intake in this population, and the (possible) benefit could just as easily have come from vitamin K2 or something else in the fat.
This study isn't the first one to suggest that pastured dairy fat may be uniquely protective. The Rotterdam and EPIC studies found that a higher vitamin K2 intake is associated with a lower risk of heart attack, cancer and overall mortality (3, 4, 5). In the 1940s, Dr. Weston Price estimated that pastured dairy contains up to 50 times more vitamin K2 than grain-fed dairy. He summarized his findings in the classic book Nutrition and Physical Degeneration. This finding has not been repeated in recent times, but I have a little hunch that may change soon...
Vitamin K2
Cardiovascular Disease and Vitamin K2
Can Vitamin K2 Reverse Arterial Calcification?
Cows grazing pasture and receiving no supplemental feed had 500% more conjugated linoleic acid in milk fat than cows fed typical dairy diets.Fat from ruminants such as cows, sheep and goats is the main source of CLA in the human diet. CLA is fat-soluble. Therefore, skim milk doesn't contain any. It's also present in human body fat in proportion to dietary intake. This can come from dairy or flesh.
In a recent article from the AJCN, Dr. Liesbeth Smit and colleagues examined the level of CLA in the body fat of Costa Rican adults who had suffered a heart attack, and compared it to another group who had not (a case-control study, for the aficionados). People with the highest level of CLA in their body fat were 49% less likely to have had a heart attack, compared to those with the lowest level (2).
Since dairy was the main source of CLA in this population, the association between CLA and heart attack risk is inextricable from the other components in pastured dairy fat. In other words, CLA is simply a marker of pastured dairy fat intake in this population, and the (possible) benefit could just as easily have come from vitamin K2 or something else in the fat.
This study isn't the first one to suggest that pastured dairy fat may be uniquely protective. The Rotterdam and EPIC studies found that a higher vitamin K2 intake is associated with a lower risk of heart attack, cancer and overall mortality (3, 4, 5). In the 1940s, Dr. Weston Price estimated that pastured dairy contains up to 50 times more vitamin K2 than grain-fed dairy. He summarized his findings in the classic book Nutrition and Physical Degeneration. This finding has not been repeated in recent times, but I have a little hunch that may change soon...
Vitamin K2
Cardiovascular Disease and Vitamin K2
Can Vitamin K2 Reverse Arterial Calcification?
Jumat, 21 Mei 2010
Type 4 Series: Smooth, Sleek Edges
This is a series on how to style and manage type 4 hair healthily. It doesn't matter whether you are natural, transitioning, or stretching relaxers.Today's topic: How to achieve smooth, sleek edges without a boar brush.
WHAT YOU'LL NEED:
Eco Styler Gel (local beauty supply store)
rattail comb (Walmart, etc.)
satin scarf (beauty supply store, Walmart, etc.)
Let's Begin ...
This process works best on hair that has been washed within a day or two. The reason is because the hair is most clean (free of product buildup) and malleable at this time. Also, be sure that your hair is sufficiently moisturized before continuing.
Apply gel
Eco Styler Gel is recommended because it is thick and holds well for type 4 hair. It is also non-drying. (Water, a moisturizer, and glycerin, a humectant, are listed amongst the first few ingredients. There is no alcohol.) Begin by applying enough gel to coat the edges.
Comb edges
Using a rattail comb, gently comb the gel through your edges. End by using the back of the rattail comb to smooth down your edges. (See this post on why the comb is gentler than the boar bristle brush.) Don't worry if your hair is not flat at this point; so long as you've applied enough gel and combed it through, the scarf will take care of the rest.
Wrap scarf
Wrap your edges with a satin scarf until the gel dries.
Smooth, sleek edges achieved! This process was done on dry hair. Even smoother edges can be achieved on wet, freshly washed hair (see video below).
For even SMOOTHER EDGES: The following is video tutorial of how one type 4 lady achieves smooth edges. She uses a combination of Eco Styler and setting lotion on wet hair:
Kamis, 20 Mei 2010
Malocclusion Posts Translated into German
It's nice to see on my website statistics program that Whole Health Source has a solid international following. As commonly as English is spoken throughout the world however, there are many people who do not have access to this blog due to a language barrier.
A gentleman by the name of Bertram has translated/summarized my series on the causes and prevention of malocclusion (misaligned teeth) into German. His site is OriginalHealth.net, and you can find the first post here, with links to the subsequent 8. It looks like an interesting site-- I wish I could read German. Thanks Bertram!
A gentleman by the name of Bertram has translated/summarized my series on the causes and prevention of malocclusion (misaligned teeth) into German. His site is OriginalHealth.net, and you can find the first post here, with links to the subsequent 8. It looks like an interesting site-- I wish I could read German. Thanks Bertram!
Rabu, 19 Mei 2010
Grapeseed Oil, Linoleic acid, and Body Butter Mix
Grapeseed oil contains a high amount of linoleic acid, a type of omega-6 fatty acid. (Safflower oil, my first love, also contains this fatty acid!) Linoleic acid has many health benefits when taken internally (e.g., decreases LDL cholesterol), but what is not discussed as much are its benefits externally. When applied to the skin, this fatty acid can help combat dryness by providing protection against moisture loss (1). Additionally it has demonstrated a potential to effectively reduce the size of blackheads and whiteheads (2).*******
It's that time of year again to mix another body butter! In my original batch, I used unrefined shea butter with safflower oil. Since then, I've experimented with a couple more substances and mixtures to get a feel for what my skin likes. Here's my latest mix that I use on my elbows, knees, ankles, and lips. Enjoy!
Ingredients
grapeseed oil (high in linoleic acid, odorless)
unrefined shea butter (high in vitamins A, E; softening)
aloe vera gel (99% organic, moisturizing)
vegetable glycerin (humectant)
Melting the shea butter
Perform the following if your shea butter is too firm to mix and/or contains impurities. Heat the unrefined shea butter over the stove until melted. Stir continuously. Use low to medium heat. Should be melted in less than 5 minutes.
Filtering the shea butter
If necessary, filter the melted butter through a napkin to remove any impurities. (This depends on how unrefined the shea butter is and from where you purchase it.)
All mixed up
Allow the melted filtered butter to partially solidify at room temperature. Then mix in the grapeseed oil, glycerin, and aloe. Allow the mixture to harden overnight. The next morning, it is ready to use! (Roughly estimated portions: about 4oz of shea butter, 2oz of grapeseed oil, several tablespoons of glycerin and aloe. May adjust to achieve your desired consistency.)
SOURCES & MORE READS ON LINOLEIC ACID:
BARRIER AGAINST WATER LOSS
COMBAT ACNE
BODY FAT REDUCTION
DEFICIENCY
FOUND IN THE SKIN
GRAPESEED OIL CONTENTS
Selasa, 18 Mei 2010
Intervew with Chris Kresser of The Healthy Skeptic
Last week, I did an audio interview with Chris Kresser of The Healthy Skeptic, on the topic of obesity. We put some preparation into it, and I think it's my best interview yet. Chris was a gracious host. We covered some interesting ground, including (list copied from Chris's post):
- The little known causes of the obesity epidemic
- Why the common weight loss advice to “eat less and exercise more” isn’t effective
- The long-term results of various weight loss diets (low-carb, low-fat, etc.)
- The body-fat setpoint and its relevance to weight regulation
- The importance of gut flora in weight regulation
- The role of industrial seed oils in the obesity epidemic
- Obesity as immunological and inflammatory disease
- Strategies for preventing weight gain and promoting weight loss
Senin, 17 Mei 2010
"Soul" Food Mondays || Living in Joy
Living in Joy.If we become heavily dependent on our surroundings for joy, then we allow room for disappointment. Change your perspective in order to live joyfully.
We cannot always change our surroundings. Circumstances may appear that are out of our control. Events may occur that we cannot influence. That is life. However, we can control our perspective.
Reposition your perspective. Since we cannot always reposition our surroundings, joy must begin with our outlook. Two people can look at the same situation and see two entirely different perspectives. One individual can see an ordeal or doom while the other individual can see an opportunity or new beginning. Which perspective do you choose to have?
Focus your perspective on the reality of the situation. What is the reality? Well for one, the past is the past. Rather than spending endless hours dwelling on it, consider how to grow from it and then let it go. What else? The circumstances or events weighing you down today are only temporary. Your heart will heal; it will not stay broken forever. And another reality? Material things are just that - material. The latest shoes or hottest clutch should not define your inner joy.
Permanent joy exists beyond the temporary, beyond the material, and beyond our immediate environment. Joy comes from grasping the true significance and essence of life.
WINNER of the "Beautiful" Woman Giveaway!
So we have a winner for the "Beautiful" Woman Giveaway! Again, the prize includes the following:$1 coupon for Olay
$1 coupon for Cover Girl Queen Collection
$1 coupon for Pantene Shampoo or Conditioner
2 NYX Lipgloss
1 NYX Nail Polish
1 NYX Glitter Mania Jumbo Eye Pencil
Thanks to all the ladies who responded. All answers exuded a 'healthy' beauty; it was tough choosing the winner. The question was:
... How do you stay "beautiful"?
According the random number generator, our winner is commenter #4:
I stay beautiful (or try my best) by watching what I put into my body, using the most natural products that I can, trying to get enough rest, exercising, and not stressing out! It has been hard these last few weeks with teacher layoffs and worries about jobs for next year, but in a nutshell that is what I do:)
Congratulations, Caramelnaps25!! Email your address to healthy_loo@yahoo.com to claim your prize. Please respond by May 19 11:59pm EST.
Sabtu, 15 Mei 2010
Natural Blemish Lighteners
Dark spots and hyperpigmentation are common among people of color. Choosing from the many products available to "even" one's complexion can be a bit overwhelming -- and expensive. Below are some thrifty alternatives that may be worth trying. Realize that this process may take weeks or longer to experience noticeable results:• Yogurt and Orange Juice
• Honey and Lemon Juice
• Cucumber and Lemon Juice
All recipes found here.
• Lemon Mint Honey and Orange
Recipe found here.
Be sure to use sunscreen in the daytime to minimize repigmentation of your darker regions.
As always, I encourage you to seek a real expert -- your dermatologist -- for other options.
What works for Loo's dark spots? Using lemon juice, brown sugar, or L'Oréal Revitalift Night Cream (the most effective + expensive of the three options).
Kamis, 13 Mei 2010
Sometimes You Just Get Lucky
I went fishing last Saturday on Fidalgo island with some friends.
That's a picture of the trophy minnow I caught after a full day of fishing. I'm thinking about having it mounted.
We made out a little better the next day.
Here are two of my other hunter-gatherer adventures for those who are interested:
Foraging
Hunting
That's a picture of the trophy minnow I caught after a full day of fishing. I'm thinking about having it mounted.
We made out a little better the next day.
Here are two of my other hunter-gatherer adventures for those who are interested:
Foraging
Hunting
Your Voice: Type 4 Series!
This is for all ladies, whether natural, transitioning, texlaxed, or relaxed stretchers. Do you have super-tight kinks and coils?Are you curious to learn how to care for them healthily? how to style them? how to comb them? how to "manage" them?
In the next couple weeks, I'll post about how to achieve the following on type 4 hair:
• Super, sleek edges
(no boar bristle brush required)
• Wedding/formal styles
(with little/no heat required)
Feel free to leave a comment below stating whatever else you're interested about learning.
REVIEW #6: Goody Spin Pins
Purpose: Use two spin pins in place of 20 bobby pinsNumber of trials: 4-5
Instructions: Spin in to secure a style; spin out to take down the style. (Works similar to a screw. The pins come with detailed instructions and pictures.)
How I used them:
• To create a simple bun with twists. (One to two spin pins to secure bun.)
• To create an updo with a pompadour. (One spin pin to secure the updo and the other to secure the pompadour.)
• To create a sidehawk; to create a bun on loose, stretched hair.
THE REVIEW:
The best thing about the spin pins is that they are gentle, easy to use, and a timesaver. (They are much gentler on my super-tight kinks than bobby pins.) In my opinion, they are on the expensive side ($5.19 at my local Target vs. $7.99 at my local CVS). However, you can get your money's worth by using them for various creative updo styles beyond than the simple bun. They are ideal for ladies who steadily wear updos -- including me. At the moment, I'm still partial to my ouchless band, jaw clip, and single frenchbraid ... but the spin pin may become a good friend in time.
PROS: easy to use, easy to take out, very gentle on the hair, sturdy, detailed instructions and pictures, replaces multiple bobby pins
CONS: only comes in "blond" and "brunette", a bit pricey
RATING: Overall, I give the Goody Spin Pins 4 out of 5 stars. The ultimate question is can they do the work of 20 bobby pins? On my thick hair, not really, but they did the work of 5-10, which is still pretty cool. Additionally, it would be great if they could offer "black" spin pins in the future.
Rabu, 12 Mei 2010
"Beautiful" Woman GIVEAWAY!!
Health and beauty go hand in hand in my book. So tell me ...... How do you stay "beautiful"?
Leave a comment below to enter this giveaway, which closes on May 15 at 11:59pm EST.
The winner will receive the following:
$1 coupon for Olay
$1 coupon for Cover Girl Queen Collection
$1 coupon for Pantene Shampoo or Conditioner
2 NYX Lipgloss
1 NYX Nail Polish
1 NYX Glitter Mania Jumbo Eye Pencil
Selasa, 11 Mei 2010
Saturated Fat and Insulin Sensitivity, Again
A new study was recently published exploring the effect of diet composition on insulin sensitivity and other factors in humans (1). 29 men with metabolic syndrome-- including abdominal obesity, low HDL, high blood pressure, high triglycerides, and high fasting glucose-- were fed one of four diets for 12 weeks:
One of the questions one could legitimately ask, however, is whether SFA have a different effect on people with metabolic syndrome. Maybe the inflammation and metabolic problems they already have make them more sensitive to the hypothetical damaging effects of SFA? That's the question the first study addressed, and it appears that SFA are not uniquely harmful to insulin signaling in those with metabolic syndrome on the timescale tested.
It also showed that the different diets did not alter the proportion of blood fats being burned in muscle, as opposed to being stored in fat tissue. The human body is a remarkably adaptable biological machine that can make the best of a variety of nutrient inputs, at least over the course of 12 weeks. Metabolic damage takes decades to accumulate, and in my opinion is more dependent on food quantity and quality than macronutrient composition.
- A diet containing 38% fat: 16% saturated (SFA), 12% monounsaturated (MUFA) and 6% polyunsaturated (PUFA)
- A diet containing 38% fat: 8% SFA, 20% MUFA and 6% PUFA
- A diet high in unrefined carbohydrate, containing 28% fat (8% SFA, 11% MUFA and 6% PUFA)
- A diet high in unrefined carbohydrate, containing 28% fat (8% SFA, 11% MUFA and 6% PUFA) and an omega-3 supplement (1.24 g/day EPA and DHA)
One of the questions one could legitimately ask, however, is whether SFA have a different effect on people with metabolic syndrome. Maybe the inflammation and metabolic problems they already have make them more sensitive to the hypothetical damaging effects of SFA? That's the question the first study addressed, and it appears that SFA are not uniquely harmful to insulin signaling in those with metabolic syndrome on the timescale tested.
It also showed that the different diets did not alter the proportion of blood fats being burned in muscle, as opposed to being stored in fat tissue. The human body is a remarkably adaptable biological machine that can make the best of a variety of nutrient inputs, at least over the course of 12 weeks. Metabolic damage takes decades to accumulate, and in my opinion is more dependent on food quantity and quality than macronutrient composition.
Senin, 10 Mei 2010
Recap: Hair and Body Foods!
You are what you eat. So is your hair. Healthy tresses start from within ...1. Strawberries for A Sweet Tooth
2. Fruit Salad ... Body and Hair
3. More on Eggs ... Food for the Hair
4. Oysters, Hair, and Body
5. Rice and Beans ... Hair and Anemia
6. Carrots, Hair, and Body
7. Salmon ... Choose Wisely
8. Sushi, Hair, and Body
9. Green Veggies, Hair, and Body
10. Whole Grain, Hair, and Body
11. 10 Foods for Your Hair
12. Omega-3, Hair, and Body
Sabtu, 08 Mei 2010
What's in Your Detangling Medley?
Current stash? An assortment of almost-empty conditioners. Future staple? Avocado detangling deep conditioner. (Read about it here.) In order to make the future the present, the current stash has to go. Time to get creative:
DETANGLING MEDLEY #1:• avocado oil
• Hollywood Olive Cholesterol
• vegetable glycerin
• Jane Carter nutrient replenishing conditioner
• V05 Silky Experience champagne kiss with silk protein
DETANGLING MEDLEY #2:• extra virgin olive oil
• YES to cucumbers daily makeover conditioner
• vegetable glycerin
So, what's in your medley?
Jumat, 07 Mei 2010
Household Makeup Removers
Yesterday evening. Concealer caked under my eyes. Mascara loaded on my eyelashes. Toss in some thick black eyeliner, glamorous eyeshadow, and loose powder. Rummaging through my product stash for something to remove the makeup. Wait. I own none of that stuff. Time to improvise:Olive oil as a makeup remover.
Regular cleanser + brown sugar for a scrub.
Witch hazel as a toner.
It worked out well!
If you decide to try these household options, be careful in the region around your eyes.
OTHER OPTIONS:
*makeup remover - jojoba oil, safflower oil, castor oil
*scrub - white sugar + cleanser
*toner - lemon juice or rubbing alcohol (may be drying though)
FOR MIXOLOGISTS:
TONER RECIPES #1
TONER RECIPES #2
MAKEUP REMOVER RECIPES
Playlist for May
On shuffle: Jumbo twists into a bun; twistout puff (1 week max)
Sounds like: Esperanza Spalding
Interlude: weekly washes, detangling, & moisturizing
Rabu, 05 Mei 2010
New Shampoo ... Let's Talk pH
*The truth about pH and our hair:The pH of our hair is about 5. Some sources say the pH of shampoos should range between 6.0-8.0 while others say the ideal pH is 5.5. Another source suggests between 4.0-7.0. Whatever the ideal number, the truth is the pH of our hair is 5 for a reason ... and to knock that balance way off can cause problems (e.g., dryness, roughness, cuticle lifting, scalp fungal growth, etc.).
MORE READS:
pH AND OUR HAIR - NATURAL HAVEN
pH AND OUR HAIR - CLASS PROJECT
LIST OF SHAMPOOS and pH
BENEFITS of LOW pH
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*Why no poo no more?
My no poo routine consisted of using 1 part baking soda, 2-3 parts conditioner, and 3 parts water. I loved the mixture because it cleansed my scalp really well while not stripping my hair. However, this routine is nixed in light of the following informative sources - Kimmaytube's pH video and thenaturalhaven's baking soda post. I knew beforehand that baking soda was alkaline (i.e., high pH), but I did not know that though I diluted it with conditioner (slightly acidic) and water (neutral), it was still pretty high. I tested the solution myself and saw a whopping pH of 9. Even though I follow up with an ACV rinse (pH of 4), I don't know what long-term effect this routine will have on my hair and scalp ... so I'll stop now.
*My new shampoo:
I don't have a staple seeing as I'm just now switching back to poos. Right now, this Desert Essence is up to bat and Giovanni is on deck. Perhaps, Alba will make an experience too. Whatever the shampoo, it must have these qualities:
-max pH of 7 (after dilution in water),
-mainly natural,
-no sulfates,
-no silicones,
-no EDTA,
-super cleansing for the scalp (hence why I bought "for oily hair")
More on Desert Essence Organics Lemon Tea Tree Shampoo:
You smelled it right! I will be reviewing this in the near future. Any vegans or vegetarians out there will be happy to know that this shampoo is 100% vegan. The Lemon Tee Tree shampoo boasts containing: jojoba seed oil to loosen and dissolve excess oil and build-up on the scalp and hair, high-quality Austrailian Tea Tree Oil to provide antiseptic qualities, sugar cleansers, and more.
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For those who want to check out the Desert Essence Organics line, here you go:
Selasa, 04 Mei 2010
Traditional Preparation Methods Improve Grains' Nutritive Value
Soaking or Germinating Grains
The most basic method of preparing grains is prolonged soaking in water, followed by cooking. This combination reduces the level of water-soluble and heat-sensitive toxins and anti-nutrients such as tannins, saponins, digestive enzyme inhibitors and lectins, as well as flatulence factors. It also partially degrades phytic acid, which is a potent inhibitor of mineral absorption, an inhibitor of the digestive enzyme trypsin and an enemy of dental health (1). This improves the digestibility and nutritional value of grains as well as legumes.
I prefer to soak all grains and legumes for at least 12 hours in a warm location, preferably 24. This includes foods that most people don't soak, such as lentils. Soaking does not reduce phytic acid at all in grains that have been heat-treated, such as oats and kasha (technically not a grain), because they no longer contain the phytic acid-degrading enzyme phytase. Cooking without soaking first also does not have much effect on phytic acid.
The next level of grain preparation is germination. After soaking, rinse the grains twice per day for an additional day or two. This activates the grains' sprouting program and further increases their digestibility and vitamin content. When combined with cooking, it reduces phytic acid, although modestly. Therefore, most of the minerals in sprouted whole grains will continue to be inaccessible. Many raw sprouted grains and legumes are edible, but I wouldn't use them as a staple food because they retain most of their phytic acid as well as some heat-sensitive anti-nutrients (2).
Grinding and Fermenting Grains
Many cultures around the world have independently discovered fermentation as a way to greatly improve the digestibility and nutritive value of grains (3). Typically, grains are soaked, ground, and allowed to sour ferment for times ranging from 12 hours to several days. In some cases, a portion of the bran is removed before or after grinding.
In addition to the reduction in toxins and anti-nutrients afforded by soaking and cooking, grinding and fermentation goes much further. Grinding greatly increases the surface area of the grains and breaks up their cellular structure, releasing enzymes which are important for the transformation to come. Under the right conditions, which are easy to achieve, lactic acid bacteria rapidly acidify the batter. These bacteria are naturally present on grains, but adding a starter makes the process more efficient and reliable.
Due to some quirk of nature, grain phytase is maximally active at a pH of between 4.5 and 5.5, which is mildly acidic. This is why the Weston Price foundation recommends soaking grains in an acidic medium before cooking. The combination of grinding and sour fermentation causes grains to efficiently degrade their own phytic acid (as long as they haven't been heat treated first), making minerals much more available for absorption (4, 5, 6, 7). This transforms whole grains from a poor source of minerals into a good source.
The degree of phytic acid degradation depends on the starting amount of phytase in the grain. Corn, rice, oats and millet don't contain much phytase activity, so they require either a longer fermentation time, or the addition of high-phytase grains to the batter (8). Whole raw buckwheat, wheat, and particularly rye contain a large amount of phytase (9), although I feel wheat is problematic for other reasons.
As fermentation proceeds, bacteria secrete enzymes that begin digesting the protein, starch and other substances in the batter. Fermentation reduces lectin levels substantially, which are reduced further by cooking (10). Lectins are toxins that can interfere with digestion and may be involved in autoimmune disease, an idea championed by Dr. Loren Cordain. Grain lectins are generally heat-sensitive, but one notable exception is the nasty lectin wheat germ agglutinin (WGA). As its name suggests, WGA is found in wheat germ, and thus is mostly absent in white flour. WGA may have been another reason why DART participants who increased their wheat fiber intake had significantly more heart attacks than those who didn't. I don't know if fermentation degrades WGA.
One of the problems with grains is their poor protein quality. Besides containing a fairly low concentration of protein to begin with, they also don't contain a good balance of essential amino acids. This prevents their efficient use by the body, unless a separate source of certain amino acids is eaten along with them. The main limiting amino acid in grains is lysine. Legumes are rich in lysine, which is why cultures around the world pair them with grains. Bacterial fermentation produces lysine, often increasing its concentration by many fold and making grains nearly a "complete protein", i.e. one that contains the ideal balance of essential amino acids as do animal proteins (11, scroll down to see graph). Not very many plant foods can make that claim. Fermentation also increases the concentration of the amino acid methionine and certain vitamins.
Another problem with grain protein is it's poorly digested relative to animal protein. This means that a portion of it escapes digestion, leading to a lower nutritive value and a higher risk of allergy due to undigested protein hanging around in the digestive tract. Fermentation followed by cooking increases the digestibility of grain protein, bringing it nearly to the same level as meat (12, 13, 14, 15). This may relate to the destruction of protease inhibitors (trypsin inhibitors, phytic acid) and the partial pre-digestion of grain proteins by bacteria.
Once you delve into the research on traditional grain preparation methods, you begin to see why grain-eating cultures throughout the world have favored certain techniques. Proper grain processing transforms them from toxic to nutritious, from health-degrading to health-giving. Modern industrial grain processing has largely eschewed these time-honored techniques, replacing them with low-extraction milling, extrusion and quick-rise yeast strains.
Many people will not be willing to go through the trouble of grinding and fermentation to prepare grains. I can sympathize, although if you have the right tools, once you establish a routine it really isn't that much work. It just requires a bit of organization. In fact, it can even be downright convenient. I often keep a bowl of fermented dosa or buckwheat batter in the fridge, ready to make a tasty "pancake" at a moment's notice. In the next post, I'll describe a few recipes from different parts of the world.
Further reading:
How to Eat Grains
A Few Thoughts on Minerals, Milling, Grains and Tubers
Dietary Fiber and Mineral Availability
A New Way to Soak Brown Rice
The most basic method of preparing grains is prolonged soaking in water, followed by cooking. This combination reduces the level of water-soluble and heat-sensitive toxins and anti-nutrients such as tannins, saponins, digestive enzyme inhibitors and lectins, as well as flatulence factors. It also partially degrades phytic acid, which is a potent inhibitor of mineral absorption, an inhibitor of the digestive enzyme trypsin and an enemy of dental health (1). This improves the digestibility and nutritional value of grains as well as legumes.
I prefer to soak all grains and legumes for at least 12 hours in a warm location, preferably 24. This includes foods that most people don't soak, such as lentils. Soaking does not reduce phytic acid at all in grains that have been heat-treated, such as oats and kasha (technically not a grain), because they no longer contain the phytic acid-degrading enzyme phytase. Cooking without soaking first also does not have much effect on phytic acid.
The next level of grain preparation is germination. After soaking, rinse the grains twice per day for an additional day or two. This activates the grains' sprouting program and further increases their digestibility and vitamin content. When combined with cooking, it reduces phytic acid, although modestly. Therefore, most of the minerals in sprouted whole grains will continue to be inaccessible. Many raw sprouted grains and legumes are edible, but I wouldn't use them as a staple food because they retain most of their phytic acid as well as some heat-sensitive anti-nutrients (2).
Grinding and Fermenting Grains
Many cultures around the world have independently discovered fermentation as a way to greatly improve the digestibility and nutritive value of grains (3). Typically, grains are soaked, ground, and allowed to sour ferment for times ranging from 12 hours to several days. In some cases, a portion of the bran is removed before or after grinding.
In addition to the reduction in toxins and anti-nutrients afforded by soaking and cooking, grinding and fermentation goes much further. Grinding greatly increases the surface area of the grains and breaks up their cellular structure, releasing enzymes which are important for the transformation to come. Under the right conditions, which are easy to achieve, lactic acid bacteria rapidly acidify the batter. These bacteria are naturally present on grains, but adding a starter makes the process more efficient and reliable.
Due to some quirk of nature, grain phytase is maximally active at a pH of between 4.5 and 5.5, which is mildly acidic. This is why the Weston Price foundation recommends soaking grains in an acidic medium before cooking. The combination of grinding and sour fermentation causes grains to efficiently degrade their own phytic acid (as long as they haven't been heat treated first), making minerals much more available for absorption (4, 5, 6, 7). This transforms whole grains from a poor source of minerals into a good source.
The degree of phytic acid degradation depends on the starting amount of phytase in the grain. Corn, rice, oats and millet don't contain much phytase activity, so they require either a longer fermentation time, or the addition of high-phytase grains to the batter (8). Whole raw buckwheat, wheat, and particularly rye contain a large amount of phytase (9), although I feel wheat is problematic for other reasons.
As fermentation proceeds, bacteria secrete enzymes that begin digesting the protein, starch and other substances in the batter. Fermentation reduces lectin levels substantially, which are reduced further by cooking (10). Lectins are toxins that can interfere with digestion and may be involved in autoimmune disease, an idea championed by Dr. Loren Cordain. Grain lectins are generally heat-sensitive, but one notable exception is the nasty lectin wheat germ agglutinin (WGA). As its name suggests, WGA is found in wheat germ, and thus is mostly absent in white flour. WGA may have been another reason why DART participants who increased their wheat fiber intake had significantly more heart attacks than those who didn't. I don't know if fermentation degrades WGA.
One of the problems with grains is their poor protein quality. Besides containing a fairly low concentration of protein to begin with, they also don't contain a good balance of essential amino acids. This prevents their efficient use by the body, unless a separate source of certain amino acids is eaten along with them. The main limiting amino acid in grains is lysine. Legumes are rich in lysine, which is why cultures around the world pair them with grains. Bacterial fermentation produces lysine, often increasing its concentration by many fold and making grains nearly a "complete protein", i.e. one that contains the ideal balance of essential amino acids as do animal proteins (11, scroll down to see graph). Not very many plant foods can make that claim. Fermentation also increases the concentration of the amino acid methionine and certain vitamins.
Another problem with grain protein is it's poorly digested relative to animal protein. This means that a portion of it escapes digestion, leading to a lower nutritive value and a higher risk of allergy due to undigested protein hanging around in the digestive tract. Fermentation followed by cooking increases the digestibility of grain protein, bringing it nearly to the same level as meat (12, 13, 14, 15). This may relate to the destruction of protease inhibitors (trypsin inhibitors, phytic acid) and the partial pre-digestion of grain proteins by bacteria.
Once you delve into the research on traditional grain preparation methods, you begin to see why grain-eating cultures throughout the world have favored certain techniques. Proper grain processing transforms them from toxic to nutritious, from health-degrading to health-giving. Modern industrial grain processing has largely eschewed these time-honored techniques, replacing them with low-extraction milling, extrusion and quick-rise yeast strains.
Many people will not be willing to go through the trouble of grinding and fermentation to prepare grains. I can sympathize, although if you have the right tools, once you establish a routine it really isn't that much work. It just requires a bit of organization. In fact, it can even be downright convenient. I often keep a bowl of fermented dosa or buckwheat batter in the fridge, ready to make a tasty "pancake" at a moment's notice. In the next post, I'll describe a few recipes from different parts of the world.
Further reading:
How to Eat Grains
A Few Thoughts on Minerals, Milling, Grains and Tubers
Dietary Fiber and Mineral Availability
A New Way to Soak Brown Rice
Senin, 03 Mei 2010
"Soul" Food Mondays || Perseverance in Setbacks
Perseverance in Setbacks ...1. The setback. The stylist cut more than you wanted. The salonist severely overprocessed your hair. The five pounds of fat are back. Your career of four years is gone.
2. Breathe. Though we all hate hearing this in hard times, the reality is 'it is not the end of the world'. Breathe and take a stab at a new healthy hair regimen, losing the regained weight, submitting resumes for a new job. It may not be easy, but it is not the end of life either.
3. Regroup. Look for what to learn from the setback. Where did you falter (if you did)? What could you have done differently (if anything)? What can you do now (no ifs here)? Rearrange your plans. Draft new paths. Your goal can be met but may just require a new or adjusted route.
3. Persevere and learn. The other reality is that life is not easy. (I can argue that this is a good thing, otherwise there would be nothing for which to be grateful. However, that's another topic for another blog.) There will be hard days (including setbacks) and sometimes one just has to persevere to the end. Remain strong. Endure the challenge. Be patient. Continue to strive. Do not give up.
4. The reward. Your hair grows to even longer lengths. Your tresses are healthy again. You achieve the fit body you always wanted. You are hired for a more lucrative job position. To whom much is given, much is required.
MORE READS:
BOUNCING BACK #1
BOUNCING BACK #2
GIVEAWAY Winner!!
We have a winner for the GIVEAWAY!! It was a difficult decision, so I let the random number generator do its job. CONGRATULATIONS, commenter #2 - Dani! Please email your address to healthy_loo@yahoo.com by May 6th so that I can mail you your prize.Thank you all for your responses!!
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