8 4 2012 Update Coming Down the Pipe

Greetings all. My Spirits are soaring and my Energy is good.

What next? Is there a next? Does there have to be a next? Do you have to keep repeating the word "next" so many times?  OK, we dont have to be rude! HA!!!

What "next" indeed! If I did not know better I would think "Cyber Mom" is poking fun at me. I know it cant be those "voices" again. Or is it?



Back to business or should I say fun. OK then, what is next for the future? Yes, I said future. With me you never know. One minute I ready to "Sign Off" for good, the next I am creating a new blog knee deep in an experiment. Go figure.

Right, anyway I am really working hard in my oh so little spare time on a new... new... oh, I dont know what to call it. I guess an idea or ..... again I dont know what to call it. It wont be anything fast, but it wont be forever. It will take a lot of work and at present time is not what I have a lot of unfortunately.

That being said this is sometime that I feel I need. Something that will help me put things in prospective. It will be something that will help me achieve good if not great health. I hope. Most of all I dont mind sharing it with you my Friends and Family. It is just who I am. How much will it cost you?

Hmm...... let me see. How much is it worth? A lot to some, nothing to others I guess. OK, the price: PATIENCE.

Hey the support I get from those who are willing to share are payment enough. Not everyone shares on the blog though. Many share through email. I really wish they would share "anonymously" online so all can benefit from their input. Even if it is just a question. You will be surprised how that helps others. And "others" is one of the big reason I continue this blog or blogs or whatever. Hey I am not trying to pressure anyone to go public. HA! Continue to do what makes you feel comfortable. The choice is always yours.

Again, I am working on something that will put together what I have been working on for the last two years and to a degree things I have been working on my whole adult life. Will it be all diet? No. Diet is oh so important, but life has a balance.

Yes, my Friends and Family a Balance Indeed! What is my version of balance you may wonder? Well I kinda lead on to it in some of my responses in my comments to my dear Friends and Family that took time out to respond to my latest posts.

Riddle me this: Diet, Food, Exercise, and Spirituality.

Did I leave something out? Probably. I do feel that I did, but at the moment I cant think of it.

Have a Healthy Day my Friends and Family. No Surrender, No Retreat and Battle On!!!

I See the Light

Cheers,

Dave

3 Weight Loss Lessons According To Science Infographic

A Review Of Gracias Madre A Vegan Restaurant In San Francisco

Gracias Madre serves organic, vegan, non-GMO Mexican Cuisine in the Mission District of San Francisco

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Healthy Vegan can also mean Tasty!
The very sound of "healthy vegan" would make most people run the other way, but the same team that brought us yummy raw food at Cafe Gratitude, now offers a selection of very delicious vegan Mexican cuisine at their restaurant, Gracias Madre. 
The two words I would use to describe their food are "Flavorful" and "Hearty". Most of the dishes we tried had a spicy and intensely flavorful sauce that really made the dish. "Hearty" also means filling so be careful not to order too much. Make sure you leave some room for their beautiful desserts!


The Menu
Most vegans have a difficult time going to a traditional Mexican restaurant. Once you take away the meat and the cheese, theres not much left to eat! But this menu is a vegans dream come true! You can check out their entire menu and see that they have quite a nice selection of items. Here are some of the things we tried:
Guacamole con Tortillas
We started the meal by sharing an order of guacamole. It tasted a lot like ours with cilantro, lime and onion, and was served with 4 warm handmade tortillas.  
Quesadillas de Camote
My absolute favorite thing on the menu was undoubtedly the quesadilla! A tortilla was filled with sweet potato and caramelized onions and covered with a wonderful nacho cheese sauce and pumpkin seed salsa. Nice spice to it and just delicious! Unfortunately I ate the entire dish before I decided to review the restaurant so I didnt get a picture of it. But take my word for it, it was amazing!
Empanada
This homemade pastry shell was filled with poblano chiles, onions and mushrooms, served on mole and topped with cashew cream. It had a nice consistency and the mole had just the right heat.

Empanada on a bed of mole

Enchiladas con Mole
Although the ingredients for this dish were wonderful (mushrooms, a spicy and flavorful mole sauce, etc.), the manner in which they served it was not. All the ingredients were pilled up on top of several thick tortillas which made it very difficult to eat. I would have preferred that they rolled them up the way enchiladas are usually served. Actually, by the time I got to this dish, I was a little tired of eating tortillas. Next time I will ask them to put the mushrooms and delicious mole sauce on top of brown rice. I think that would be great! This dish came with greens and black beans.

Enchiladas con Mole

My husband and nephew had nopales, a dish that featured cactus. I believe this is a seasonal dish. They both said "it was very enjoyable but not memorable".

Papas al Horno
My daughter ordered this dish. It was a big, generous pile of roasted potatoes topped with a cashew nacho cheese. Although I thought this dish was quite good (the potatoes were perfectly roasted in garlic and oil and the cashew cheese had a lovely, spicy flavor), it was a better dish to share than to have as a main course. How many potatoes can you eat?

Papas al Horno - roasted potatoes with cashew nacho cheese

A Few Sides
We also order a side of greens which were the same as what was served with the enchiladas. They were perfectly cooked and the crunch of the pumpkin seeds added a delightful dimension. But the best side was a baked cauliflower dish that had a crispy topping. Unfortunately the picture I took of that dish came out a bit fuzzy but I think that was one of the best dishes we ordered!

A side of greens topped with toasted pumpkin seeds

Ill Be Back!
All in all, I loved the restaurant and will definitely return to Gracias Madre! Next time Ill come for dinner instead of lunch and try one of their margaritas and definitely leave some room for dessert! If youre in San Francisco, you should definitely give it a try!

Electro Cut Your Body Fat Study Shows 5 6 cm and 4 9 Reduction in Waist Body Fat in Young Women in 6 Weeks

No sweat, just some wires? Study shows: It does not take much effort to lose belly fat.

Liposuction is an invasive procedure that is not without risk. Against that background its no wonder that people are marketing alternative methods like high-frequency current therapy as allegedly safe go-to methods to rid yourself of unwanted body fat. The question is: Do these currents actually help you to lose body fat? That is: Can electrocuting your belly "electro-cut" significant amounts of body fat? Practitioners who use this technology will say "yes". From a scientific standpoint, though, the question is difficult to answer, because the use of high-frequency current therapy has been given little attention in the scientific community.

As Kim et al. point out in a recent paper in the J. Phys. Ther. Sci., some previous studies have failed to provide evidence for the effectiveness of high-frequency current therapy in women with obesity, whereas more recent studies have indicated that a high-frequency current therapy decreases female abdominal obesity (Kang. 2005; Han. 2010). Accordingly, their latest study aimed to determine whether high-frequency current therapy can be effectively used to reduce female abdominal obesity.

Some people claim coffee applied to the skin will also burn fat, but... well, you better drink it

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To this ends, the researchers recruited twenty-two female volunteers who were randomly allocated to either the experimental group (EG) (n = 12; age, 21.17 ± 0.72 years; weight, 63.17 ± 7.91 kg; height, 159.63 ± 4.56 cm) or the control group (CG) (n = 10; age, 21.10 ± 0.74 years; weight, 68.79 ± 11.73 kg; height, 161.69 ± 5.25 cm). Inclusion criteria were as follows:

• a body mass index (BMI) of ≥23 kg/m2 and a waist-hip circumference ratio of  ≥ 0.8013
• no past or present neurological, musculoskeletal, or cardiopulmonary disorders that would have affected health condition;
• no smoking and drinking habits; and
• no psychological problems.

Futhermore, pregnant women were excluded as well. The subjects of both groups were asked to keep a regular dietary habit during the experimental process. A nutritionist drew up a diet plan of 2,000 to 2,500 kcal/day across 3 meals (8 a.m., 1 p.m., and 6 p.m.) for the 6-week intervention. In addition, subjects were asked to avoid extra activities and exercises beyond daily routine activities.

Figure 1. Changes in BMI, waist circumference, subcutaneous body fat and total body fat (%) after 18 sessions of high-frequency current therapy in Korean women (Kim. 2015).

Only the subjects in the EG group were subjected to high-frequency current therapy, with a frequency of 0.5 Mhz. The treatments were performed exclusively on the abdominal region while subjects were supine using specific equipment (CWM-9200; Chungwoo Medical, Seoul, South Korea) for 60 minutes, 3 times per week, for 6 weeks (a total of 18 sessions).

"High-frequency current therapy was performed in 2 phases: 2 sets of 15-minute applications of capacitive electric transfer (CET) and resistive electric transfer (RET) with the pulsed current option (current conduction time, 0.7 seconds; rest interval, 0.3 seconds) for the fist 3 weeks, followed by a 30-minute application of the CET and RET modes with continuous current conduction in the final 3 weeks. The intensity was individualized within a range of 6–7 mA to comfortably adjust the heating sensation during the intervention. An insulated electrode and a stainless steel electrode (8 cm in diameter) were used for the CET and RET modes, respectively. Conductive gel (Body Rubbing Cream; SA’COS, Incheon, South Korea) was used to facilitate skin moisture and current conduction, and high frequency current therapy was delivered by making circular motions of the electrode over the abdominal region at a moving speed of 5 cm/s, avoiding focused pressure on therapeutic areas" (Kim. 2015)

The comparison of the pre- vs. post-data showed here significant main effects of time with respect to waist circumference, abdominal obesity, subcutaneous fat mass, and body fat percentage, which differed significantly between the groups (see Figure 1), "suggesting the effects of high-frequency current therapy in decreasing obesity" (Kim. 2015).

Bottom line: I must say that I am impressed. I havent been there to control whether the scientists cheated, but considering the fact that the control group received the same controlled diet as the women in the experimental group, the loss of body fat and the reduction in waist circumference that was achieved within only 6 weeks in young women is impressive.

High frequency currents are also been used for cellulite treatment, but there are other options, as well | learn more

In the end, the mechanism of action is simple and is believed to rely mostly on the heat induced dilatation of subcutaneous vessels and the subsequent facilitation of the lipolytic process (Song. 2006). Which would also explain why the effect was highly localized and there were no significant inter-group difference with respect to the BMI of the women in the study at hand. A study that is yet limited by the low number of participants, a lack of safety data (no blood analyses, for example), the absence of measurements of the reductions in visceral fat and the lack of a rigid dietary and activity control as it would be possible in a metabolic chamber | Comment on Facebook!

References:

• Han, J. S., Y. O. Park, and C. K. Zhoh. "The effect of high frequency treatment and meridian massage on the abdominal fat pattern of obesity women." J Korean Soc Esthet Cosmeceutics 6.1 (2010): 1-8.
• Kang SO, Won YK. "The effect of high-frequency therapy on women’s obesity." Kor J Aesthet Cosmetol 3 (2005): 121–131.
• Kim, Jin-seop, and Duck-won Oh. "Effects of high-frequency current therapy on abdominal obesity in young women: a randomized controlled trial." Journal of Physical Therapy Science 27.1 (2015): 31-33.
• Song MY, Kim HJ, Lee MJ. "The review on the evidence: effects of nonsurgical localized fat treatments." J Korean Med Obes Res 6 (2006): 1–10.

Blackberry Spinach Salad

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Blackberries—when they’re good, they’re very, very good.

In season now in the Northeast, these beautiful berries are packed with antioxidants, including vitamins E and C, and storied for their healing abilities (Civil War soldiers used blackberry tea to cure dysentery and ancient Greeks believed they cured diseases of the throat and mouth). Blackberries are also rich in salicylate, a natural pain reliever that can help reduce the risk of heart disease.

Be sure to choose ones that are ripe (firm, plump and fully black), as they don’t continue to ripen once they are picked, and toss ‘em on this unique summer salad for a healthy dish that tastes as good as it looks.

Ingredients:

• 3 cups baby spinach, rinsed and dried
• 1 pint fresh blackberries
• 6-oz reduced fat crumbled feta cheese
• 1 pint cherry tomatoes, halved
• 1 green onion, sliced
• 1/4 cup finely chopped walnuts

Directions:

In a large bowl, toss together all the ingredients. Top with a light lemon and olive oil drizzle. 

Source: http://www.popweightloss.com/blackberry-spinach-salad/

Hunger Games Does Hunger Make You Fat Every Other Day Fasting Doubles Visceral Fat in 3 Weeks Despite 60 Reduced Energy Intakes At Least in Young Mice

Can hunger make you fat even if youre in a caloric deficit?

Ok, lets start with the good news. Even though the provision of food every other day lead to an initial increase in total fat, visceral fat (VAT), retroperitoneal fat (RAT) and epididymal fat / adipose tissue (EAT) in a recent rodent study from the Daejeon University in Korea, this effect was only observed in the young, yet not the old mice, the scientists used in their recent study.

Before we are even trying to make sense of either of these observations, though, I would suggest we take a closer look at the study design.

Learn more about fasting and eating / skipping breakfast at the SuppVersity

Breakfast and Circadian Rhythm

Does Meal Timing Matter?

Breakfast & Glucose Metab.

Breaking the Fast, Cardio & the Brain

Does the Break- Fast-Myth Break?

Breakfast? (Un?) Biased Review

The scientists were and still are convinced that the 2.8 million deaths that occur due to obesity-related worldwide would be avoidable, if we were all eating regularly and kept an eye on our total energy intake. Their rationale is that the latter is not the case for people living in affluence, while the former, i.e. a regular eating schedule is absent in "many people in developed countries" who do not follow a regular eating schedule due to a busy lifestyle.

With their latest experiment in the course of which the used a mouse model with both 3-week and 6-week-old mice (10 mice in each group), the Korean researchers wanted to demonstrate that "hunger" is obesogenic, even if it is temporary and occurs in the context of a 60% food restriction.

Figure 1: Relative distribution of body fat and serum ghrelin levels at the end of the study (Han. 2014)

Well, you shouldnt be surprised to see the results in Figure 1, I did, after all, give away most of the findings in the introductory paragraph of this article, already: In spite of the fact that the total food consumption in the FR (eat-every-other-day) group was lower than in the AL group, only the FR group showed a metabolic syndrome-like condition with significant fat accumulation in adipose tissues.

The scientists interpret this results as good evidence that it was the "sense of hunger", which "induced the typical characteristics of metabolic syndrome in an animal model, a distinct visceral obesity, hyperlipidemia, hyperglycemia and hepatic steatosis."

Figure 2: Leptin, liver cholesterol and triglyceride levels at the end of the study period

The researchers also believe that it was the sudden increase in leptin, they observed in the alternate-day fasted group that "played a major role in the development of these pathological disorders," but eventually the increased leptin levels could simply be a result of the increased amount of body fat the 10x by then 11-week old mice were carrying around on their body.

Alternate, better than intermittent fasting? Learn more in a previous article and understand that this single rodent study does not falsify the results of dozens of human studies with highly beneficial results | more

Bottom line: All in all, the results of the study at hand are intriguing - intriguing and confusing and there is little doubt that the idea that it was "hunger" thats responsible for the metabolic mess is as unwarranted / unsustainable as the notion that similar effects would occur in adults who are following my previous advice to fast intermittently in order to lose, not gain body fat (" Alternate Day Fasting: Well-Researched, Proven to Be Effective. So Why Dont You Use It? Plus: Simple Alternate Day Fasting Blueprints to Get You Beach Ready in 2014 " | learn more).

If anything, the study can to tell you that you better dont feed 1-2 year old toddlers on a random every-other-day feeding schedule while cutting their calorie intake by 60% - Why? Well 1-2 human years thats approximately the equivalent age of the young mice and an insufficient energy intake that comes in 2-days intervals can obviously program mice to store more body fat as they grow.

Reference:

• Han, Jong-Min, et al. "Repeated Sense of Hunger Leads to the Development of Visceral Obesity and Metabolic Syndrome in a Mouse Model." PloS one 9.5 (2014): e98276.

Combination Therapy With Calcium and Vitamin D A Way Lose Fat Cells Once and For All HED of 10 000 IU Vitamin D3 200mg Calcium Increase Adipose Tissue Apoptosis

Two reasons this may work for Batman, even if it does not work for you: (1) Hes probably D-ficient, (2) Bats are closer related to rodents than men ;-)

If someone speaks of "apoptosis" thats a funky way of telling you that the cell he is talking about has bitten the dust. If I am telling you that the HED, i.e. the human equivalent dosage of ~10.000 IU vitamin D3 (10x more than officially suggested) and a diet containing 120% of the rodent equivalent of the recommended 800-1,000mg of calcium per day led to an increase in adipocyte apoptosis, this is thus only a funky way to tell you that vitamin D and calcium in conjunction can do what diets usually dont to: They can kill, not just empty, fat cells.

Usually, when youre losing weight, the fat cells shrink, but they remain in place. If adding some extra "D" and "Ca" on top of your energy reduced diet could make sure that the fat cells actually vanish, this would thus be extremely good news!

You can learn more about vitamin D at the SuppVersity

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Vitamin D Helps Store Fat

The increased propensity to assimilate triglycerides of previously emptied fat cells that is after thought to be one of the reasons a dieters weight jojos back up in not time.

Aside from the fact that not all things that work beautifully in rodents are going to work in humans, as well, there are certain additional caveats that make me doubt that its just their own stupidity that the ten-thousands of people who are already taking vitamin D and calcium at 10,000IU and 800-1,000mg per day, respectively, are not yet ripped to the shreds.

• Firstly, we cannot be sure whether the simple human equivalent dose (HED) calculations apply in this context (learn how to calculate HEDs).
• Secondly, the whole "fat cell apoptosis" thing would be useless if it would occur only in concert with an overall increase in obesity, which is what the scientists in the study at hand have necessarily been observing in their diet-induced obese mice on high fat diets.

I guess now that you are all aware of my the fact that you cannot expect to get ripped overnight by taking a couple vitamin and mineral pills, we can take a closer look at the study outcomes - without the risk that someone starts to poison him-/herself with tons of vitamin D and calcium by tomorrow.

Figure 1: Effects of supplementation regimen on diet-induced blood glucose excursions & body fat levels (Sergeev. 2014)

Even if it worked, as you can see in Figure 1, the mice were still fat - not as fat as the mice on the high fat diet without either calcium or vitamin D, but still significantly fatter than those on the control diet. Against that background, the significant improvements in glucose control may eventually be the more important result of the study at hand. If those, at least, could be observed in human studies that would be awesome!

Vitamin D does not help w/ glucose control in non-deficient individuals

Improved glucose metabolism in vitamin D sufficient individuals? Awesome, but unrealistic! As a diligent SuppVersity Reader you will know it. Unless youre deficient, the provision of extra vitamin D in the diet is not going to affect your glucose metabolism at all (see "Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Vitamin D - The Sunshine Vitamin" | read article) and for calcium things dont look much different (read more).

As Ive explained in the red box above, we can be almost sure this is not going to happen, though. So lets be honest: How realistic is it to assume that the Ca 2+ -mediated apoptosis in adipose tissue the scientists from the South Dakota State University observed in their rodent study will not just occur in normal human beings, but also be significant enough to acitvate the Ca 2+ /calpain/caspase-dependent pathway of cellular apoptosis in fat cells to a degree that would produce similarly pronounced decreases in weight gain... ah, and yeah - who on earth wants to "gain less weight"?

The goal should obviously be to stay or get down to a normal weight, not to ameliorate the damage youre doing to yourselves on a daily basis by eating what some people call a "diet", in the "standard American" fashion (dont get me wrong, the SGD, i.e. Standard German Diet, does not only look pretty much like the US one, its also about as sickening unhealthy).

Will calcium help stabilize your blood sugar levels? Learn more in a previous SuppVersity article!

Bottom line: For the above reasons I am highly skeptical of the scientists conclusion that targeting Ca 2+ /calpain/caspase-dependent pathway of cellular apoptosis vitamin D and calcium supplementation "can represent an effective and affordable approach to the prevention and treatment of obesity". How many post-menopausal women got obese on (albeit usually lower-dosed) vitamin D + calcium regimen? How many people do you know who have been taking 10,000IU/day of D3, when the vitamin D hype climaxed while getting plenty of calcium from their diet who lost body fat? None?

Well, me neither and thats why I think the most important think to remember about this study is that youd better be skeptical when someone else cites it to convince you that vitamin D3 and calcium were "slimming aids", "fat burners" or whatnot.

References:

• Sergeev, Igor N., and Qingming Song. "High vitamin D and calcium intakes reduce diet‐induced obesity in mice by increasing adipose tissue apoptosis." Molecular nutrition & food research (2014).