The connection between aspartame and depression

This post includes a synopsis of a study published in Biological Psychiatry 1993 Jul 1-15;34(1-2):13-7 and a recipe for coconut mayonnaise.

Study title and authors:
Adverse reactions to aspartame: double-blind challenge in patients from a vulnerable population.
Walton RG, Hudak R, Green-Waite RJ.
Department of Psychiatry, Northeastern Ohio Universities College of Medicine, Youngstown.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8373935

Books:

The study was designed to ascertain whether individuals with mood disorders are particularly vulnerable to adverse effects of aspartame. The study involved 40 people with depression and a similar number of individuals without a psychiatric history.

However the project was halted by the Institutional Review Board after a total of 13 individuals had completed the study because of the severity of reactions within the group of patients with a history of depression.

Subjects received aspartame 30 mg/kg/day or placebo for 7 days. There was a significant difference between aspartame and placebo in number and severity of symptoms for patients with a history of depression, whereas for individuals without such a history there was not.

Walton concluded that individuals with mood disorders are particularly sensitive to this artificial sweetener and its use in this population should be discouraged.

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Recipe of the day

Coconut Mayonnaise

yields about 1 and 1/4 cups

Food Mall: Eggs

Ingredients:

•2 egg yolks

•1 tsp mustard (this is optional)
•3 tsp lemon juice
•1/2 cup olive oil
•1/2 cup coconut oil

Baconnaise variation:
•1 cup liquid bacon fat (you can of course use rendered lard, it’s the same thing) in place of the olive and coconut oils

Technique:
1.Put the yolks in a bowl (blender, food processor) with the mustard, if using and 1 tsp lemon juice and mix those ingredients together;

2.Start whisking vigorously (blender or food processor on low) while dripping the oil very slowly, even drop by drop in the beginning. You’re creating an emulsion and if you put too much oil at once, it will separate and will be very hard to save. Whisk non-stop and use a towel under the bowl to help stabilize it;

3.As you add more oil, the emulsion will form and the mayonnaise will start to thicken and you can pour the oil faster at this point;

4.When all the oil is incorporated and the mayonnaise is thick, add the rest of the lemon juice and taste your creation. You can season to taste with salt and pepper;

5.Enjoy without guilt and put the store in the refrigerator.

 Mayonnaise



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High fat meals promote higher bioavailability of vitamin K2 compared to low fat meals

This post includes a synopsis of a study published in the Journal of pharmaceutical sciences 1996 Sep;85(9):1012-6 and a recipe for eggs and asparagus.

Study title and authors:
Effect of dietary fat content on oral bioavailability of menatetrenone in humans.
Uematsu T, Nagashima S, Niwa M, Kohno K, Sassa T, Ishii M, Tomono Y, Yamato C, Kanamaru M.
Department of Pharmacology, Gifu University School of Medicine, Japan.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8877895

Books:

Vitamin K2 has many beneficial roles including protecting us from heart disease, ensuring healthy skin, forming strong bones, promoting brain function, supporting growth and development and helping to prevent cancer.

The purpose of the study was to determine the effects of fat content on the bioavailability of menatetrenone (vitamin K2).

15 mg of vitamin K2 was administered at breakfast time to healthy male volunteers after meals with three different fat contents (A, 8.8 g; B, 20.0 g; C, 34.9 g) and almost the same calorie content.

The study found:
(a) Vitamin K2 levels were 30% higher after meal B (20.0g fat) compared to the lower fat meal A.
(b) Vitamin K2 levels were 276% higher after meal C (34.9g fat) compared to the lower fat meal A.

To conclude: High fat meals promote higher bioavailability of vitamin K2 compared to low fat meals.

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Recipe of the day

Eggs and Asparagus 

Ingredients:

Food Mall: Eggs

3 large eggs

1 tbs butter
1 small green capsicum
6 spears of Asparagus
dash of ground basil, turmeric, paprika, cumin and rosemary

Directions:
(1) Grill green capsicum on each side for about 10 minutes or so. Basically, you want to grill until the skin on each side is dark and blistered for easy removal.

(2) Remove from grill and take out the seeds as well as the blistered skin. Now thinly slice the capsicum.

(3) Grill the asparagus and then add the capsicum.

(4) Fry eggs with butter. Next, combine the herbs and spices then sprinkle all over fried eggs.

Serve eggs together with the grilled asparagus and capsicum.

Fried Egg and Asparagus



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Red meat and organ meat make men more fertile

This post includes a synopsis of a study published in Molecular Aspects of Medicine Volume 18, Supplement 1, 1997, Pages 213-219 and a recipe for grilled beef heart with roasted golden beets & horseradish.

Study title and authors:
The effect of coenzyme Q10 on sperm motility and function
Aby Lewin and Haim Lavon
IVF Unit, Department of Obstetrics and Gynecology, Hadassah-Hebrew University Medical School, Ein-Kerem, PO Box 12087, Jerusalem, Israel

This study can be accessed at: http://www.sciencedirect.com/science/article/pii/S0098299797000368

Books:

Lewin notes in sperm cells, the majority of coenzyme Q10 (CoQ10) an energy promoting agent and antioxidant, is concentrated in the mitochondria of the midpiece, so that the energy for movement and all other energy-dependent processes in the sperm cell also depend on the availability of CoQ10.

The objective of the study was to evaluate the effect of CoQ10 on sperm motility and fertility on men who had normal sperm and low fertility sperm.

The study found:
(a)  A significant increase in motility was observed in the sperm from low fertility men who were treated with CoQ10, with a motility rate of 35.7%, as compared to 19.1% in men who did not receive CoQ10.
(b) A significant improvement of 16% was noted in fertilization rates for men treated with CoQ10.

Coenzyme Q10 is found in the highest amounts in red meat products. It is especially high in organ meats such as liver and heart.

To conclude: Coenzyme Q10 may result in improvement in sperm functions and can enhance male fertility.

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Recipe of the day

Grilled Beef Heart with Roasted Golden Beets and Horseradish

Serves 4 as entre, Serves 8 as appetizer

Marinade:

Food Mall: Beef Heart

3 cloves garlic, skin on

12 sprigs of fresh thyme
1.5 cups white wine
Extra-virgin olive oil
1 beef heart, trimmed of sinew and gristle and cut into 3 x 3-inch pieces
Kosher Salt
Fresh ground black pepper

Roasted Golden Beets

Horseradish Vinaigrette:
1 cup fresh chives cut into 1-inch batons
1 cup fresh parsley leaves
Fresh horseradish, for garnish

Instructions:
1. In a mortar and pestle, crush the garlic and thyme.

2. In a bowl, mix them with the wine, juice, and a splash of oil; let the flavors blend for 1 hour at room temperature before use.

3. Pour marinade over pieces of beef heart and marinate for 2 hours in the refrigerator. Remove hearts and discard the marinade.

4. Preheat the grill or grill pan. Cooking over high heat is the key to proper carmelization which adds flavor and ensures proper grill marks.

5. Season the hearts with salt and pepper. Grill the hearts to medium-rare, about 3 minutes on each side depending on thickness.

6. For the salad, cut the beets into different shapes, such as rounds and quarters and place in a mixing bowl. Season the beets with salt and pepper and the horseradish vinaigrette. At the last minute add the chives and parsley and gently toss.

7. To serve, divide the salad among 8 warm salad plates or place on a large serving platter. Thinly slice the beef heart pieces against the grain and serve them warm over the salad. Garnish with grated horseradish and a drizzle of olive oil.

Roasted golden beets:
3 bunches baby golden beets, trimmed and washed
1 bunch thyme
1 bunch young and tender flat-leaf Italian parsley, leaves picked and washed
1 bunch chives
Splash extra-virgin olive oil
1 teaspoon ground fennel seeds
Kosher Salt
Freshly ground black pepper
1 cup water
2 heads garlic, split in half lengthwise

Instructions:
1. Preheat the oven to 325 degrees F.

2. Place beets, thyme, split garlic heads and parsley stems in a non-reactive roasting pan. Then add water, and a splash of olive oil, stirring to coat the beets evenly. Season the beets with fennel, salt, and pepper.

3. Cover the pan with aluminum and roast until the beets are tender, about 45 minutes. As if testing a cake, insert a knife into a beet. If it slides in and out easily, they're done. Uncover and allow the beets to cool to room temperature. To remove the skins, take an old dish towel and rub the skins off gently, to keep the shape of the beets.

4. After they are peeled, store them in a airtight container in the refrigerator. They should last about a week. Don't slice the beets until right before you need them; that will help keep them fresh, by not allowing them to be overexposed to oxygen.

Horseradish Vinaigrette:

Makes about 2 cups

1/4 cup Champagne vinegar
1/4 cup finely grated fresh horseradish
Kosher Salt
Freshly ground black pepper
1 cups pure olive oil
1/4 cup extra-virgin olive oil

Instructions:
1. In a medium bowl, combine vinegar, horseradish, salt.

2. Pour in pure olive oil while whisking to emulsify the vinaigrette.

3. Finish by adding the extra-virgin olive oil to the dressing. This will add a bit more fruit to the dressing and round out the heat from the horseradish. Adjust seasoning to taste.

4. Making a little extra is OK. Store the vinaigrette in an airtight container in the refrigerator, and it will last about a week, but it will definitely lose some of its punch.

Grilled Beef Heart with Roasted Golden Beets and Horseradish



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The link between low cholesterol and autism

This post includes a synopsis of a study published in the International Review of Psychiatry 2008 Apr;20(2):165-70 and a recipe for smoked, deviled eggs.

Study title and authors:
Autism: the role of cholesterol in treatment.
Aneja A, Tierney E.
Department of Psychiatry and Behavioral Sciences, Division of Child and Adolescent Psychiatry, Johns Hopkins University School of Medicine, and Department of Psychiatry, Kennedy Krieger Institute, Baltimore, MD 21211, USA. aneja@kennedykrieger.org

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18386207

Aneja notes that cholesterol is essential for normal embryonic and fetal development and a deficit of cholesterol may contribute to autism spectrum disorders, as observed in Smith-Lemli-Opitz syndrome.

The review found that Smith-Lemli-Opitz syndrome is treatable by increasing dietary cholesterol.

Individuals with Smith-Lemli-Opitz syndrome who have such cholesterol treatment display fewer autistic behaviours, infections, and symptoms of irritability and hyperactivity, with improvements in physical growth, sleep and social interactions.

Other behaviours shown to improve by increasing cholesterol include aggressive behaviours, self-injury, temper outbursts and trichotillomania (pull out one's own hair).

To conclude: Low cholesterol is associated with autism. An increase in dietary cholesterol helps to alleviate autistic behaviour.

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Recipe of the day

Smoked, Deviled Eggs

Yield: 1 dozen egg halves

Ingredients:

Food Mall: Eggs

◦1/2 cup red onion, finely diced

◦3 T capers, chopped
◦1 lemon, juiced
◦1/4 c mayo
◦6 eggs
◦6 oz wild, cold smoked salmon, chopped
◦Salt N Pepa
◦dash of smoked paprika (optional)

Method:
Boil, cool, and peel your eggs. (We put our eggs in room temp water and put on the stove at high heat. When the water reaches a slow boil we lower the temp to maintain low boil and leave it there for 12 more minutes. It does help to cool in ice bath or running water to stop the cooking process. Also, we’ve found, through much research, the fresher your egg, the harder it is to peel after it’s been boiled.)

Cut your eggs in half, lengthwise, remove and place the yolks into a mixing bowl. Set your whites on a serving platter/plate. To the mixing bowl add the onion, capers, lemon juice, mayo, salmon and S&P. Mix until evenly distributed and scoop and place in your egg white halves. Garnish with sprinkled smoked paprika.

Smoked, Deviled Eggs

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Those with the lowest cholesterol levels have more than six times the risk of committing suicide than those with the highest cholesterol levels

This post includes a summary of a study published in Epidemiology March 2001 - Volume 12 - Issue 2 - pp 168-172 and a recipe for butter chicken.

Books:

Study title and authors:

Low Serum Cholesterol Concentration and Risk of Suicide

Ellison, Larry F.; Morrison, Howard I.

This study can be accessed at: http://journals.lww.com/epidem/Abstract/2001/03000/Low_Serum_Cholesterol_Concentration_and_Risk_of.7.aspx

 
The study examined the relationship between low cholesterol levels and mortality from suicide in 11,554 people.
 
The study found that those with the lowest cholesterol levels had more than six times the risk of committing suicide as did subjects with the highest cholesterol levels.
 
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Recipe of the day

Butter Chicken

Ingredients:

Food Mall: Chicken

•2 x 2 tbsp of pastured, grass-fed butter

•About 1 Kg chicken cut in chunks;
•2 tsp garam masala;
•2 tsp paprika;
•2 tsp ground coriander;
•1 tbsp grated fresh ginger;
•1/4 tsp chili powder (adjust to taste);
•1 cinnamon stick;
•6 bruised cardamon pods;
•1 can of tomato puree;
•3/4 cup coconut milk;
•1 tbsp fresh lemon juice;

Technique:
1.Heat a pan, add the first 2 tbsp of butter and stir-fry the chicken chunks. You can cook them in 2 batches if your pan is too small.

2.Remove the chicken from the pan.

3.Put the second 2 tbsp of butter and slowly heat the spices for a minute or two until you can smell the aroma.

4.Put the chicken back in the pan and stir so you mix in all the spices with the chicken.

5.At this point, add the tomatoes and simmer for about 15 minutes. Stir from time to time.

6.Add the coconut milk and lemon juice and let it simmer for another 5 minutes.

7.Enjoy without guilt! Garnish with fresh herbs and a stick of cinnamon for extra fanciness points.

Butter Chicken



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Statins may be implicated in neurodegenerative diseases

This post includes a summary of a paper published in Neurobiology of Aging 2010 Sep;31(9):1543-53 and a recipe for slow-cooker pot roast beef.

Study title and authors:
Mevastatin accelerates loss of synaptic proteins and neurite degeneration in aging cortical neurons in a heme-independent manner.

Kannan M, Steinert JR, Forsythe ID, Smith AG, Chernova T.

Books:

MRC Toxicology Unit, University of Leicester, Leicester, United Kingdom.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18951667

Kannan investigated the effectes of statins on cultured neurons.

The study found:
(a) Statins impaired synaptic proteins.
(b) Statins reduced N-methyl-d-aspartate receptor currents (N-methyl-d-aspartate receptor currents help in memory funcion).
(c) Statins accelerated neurodegeneration associated with aging.

To conclude: Statins exert a neurotoxic effect in cultured neurons and may be implicated in neurodegenerative diseases such as Parkinson’s, Alzheimer’s, Amyothrophic Lateral Sclerosis, Multiple Sclerosis and Huntington’s.

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Recipe of the day

Slow-Cooker Pot Roast Beef

Serves 2-3

Ingredients:

Food Mall: Beef Brisket

2lb beef brisket
2 onions

2 carrots
1 small swede or turnip
1-2 parsnips

Directions:
1.Start by preparing the vegetables. First peel the onions, cut the stalk ends off and then cut into quarters, leaving the root join on, to hold each quarter together (though trim off just enough to remove any actual roots). Discard the papery skin which you peeled off but retain the inside of the stalk ends.

2.Chop the ends off the carrots and parsnips and retain with the inside of the onion stalk end. Cut the carrots and parsnips into 2 inch long pieces and, where the pieces are very fat, cut these in half or (as if often needed with parsnips) quarters along their length.

3.Peel the swede and retain the peel with the carrot ends. Cut the swede into large chunks, about 1-2 inch cubed (to prevent it going too mushy). If your slow cooker is very small then you may want to consider holding back one of the carrots and parsnips and half the swede to make carrot, parsnip and swede mash instead.

4.In a large frying pan, heat a large knob of lard (or use olive oil if you don’t have any lard) and quickly brown the joint of meat all over, letting it stand in the pan on each side for a minute or so before turning to the next side.

5.Place the meat joint into the slow cooker pot.

6.Next, put the carrot, parsnip and swede pieces and the onion quarters into the pan (not the retained stalks and peel) and brown for a few minutes, moving them about every so often to ensure they are lightly browned all over.

7.Add the browned vegetables to the slow cooker pot, filling in the spaces with the retained peel and vegetable ends. Add a large handful of chopped fresh oregano or a couple of teaspoons of dried oregano to the pot.

8.Pour over boiling water until the meat is just covered.

9.Cook on low for 6-8 hours or on high for 4 hours. I tend to actually kick it off on high for an hour and then, when I’m going out, move it to low for the rest of the day, which can often be closer to 10 hours before we get round to eating, although in that situation I will drop it down to “keep warm” once I get home if we are past the 8 hour mark to prevent the vegetables turning to complete mush!

10.When you are ready to serve, remove the joint from the pot and stand on a plate in a warm place for 5-10 mins. Meanwhile extract the big vegetable chunks from the pot and put into a warm dish – these are for eating with your roast.

11.Strain the liquid (a tasty beef stock) into a large bowl or jug and pick any big chunks of vegetables out of the vegetable matter that is left which were missed when you were looking for them before. Discard the remaining vegetable mush of peel and stalks.

12.When serving, we just spoon some of this beef stock over the meat and vegetables – we don’t even try thickening it to gravy any more since it just adds the moisture and flavour that we would want from a gravy anyway.

13.After eating, pour the remaining beef stock into pots and store in the fridge (if you’re going to use it within the week) or the freezer.

Slow-Cooker Pot Roast Beef

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Soy dramatically lowers testosterone levels

This post includes a summary of a study published in Cancer Epidemiology, Biomarkers & Prevention 2007 Apr;16(4):829-33 and a recipe for colorful tuna avocado salad.

Study title and authors:
Clinical and biological activity of soy protein powder supplementation in healthy male volunteers.

Books:

Goodin S, Shen F, Shih WJ, Dave N, Kane MP, Medina P, Lambert GH, Aisner J, Gallo M, DiPaola RS.

Department of Medicine, University of Medicine and Dentistry of New Jersey/Robert Wood Johnson Medical School, New Brunswick, NJ 08903-2681, USA. goodin@umdnj.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/17416779

Goodin investigated the effects of a soy protein supplement on testosterone levels in healthy men aged 25 to 47.

The study revealed:
(a) Testosterone levels decreased 19% during the 4-week use of soy protein powder and increased within 2 weeks after discontinuation of the soy protein powder.
(b) Levels of luteinizing hormone (which stimulates the production of testosterone) decreased during the 4-week use of soy protein powder then increased within 2 weeks after stopping the soy protein powder.

To conclude: Soy dramatically lowers testosterone levels.

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Recipe of the day

Colorful Tuna Avocado Salad

Serves 3

Ingredients:

Food Mall: Solid White Tuna

12 oz. solid white tuna, drained

2 tbsp good olive oil
1 small avocado
juice and zest of 1/2 lemon
1 celery rib
10-12 cherry tomatoes
1/2 small red onion
1/2 tsp salt
1/4 tsp pepper

Instructions:
Chop celery and onion into small, uniformly-sized pieces and place into a large bowl. Halve the cherry tomatoes and add them. Then add the drained tuna.

In a separate bowl, add the lemon zest, lemon juice, olive oil, avocado flesh, salt, and pepper and mix together well. How mushed you make the avocado is up to you. I still like a bit of texture.

Combine the dressing with the tuna and veggies. Mix well. I like to use my (clean) hands for this, it makes it easier to mix them without totally smushing the tuna into paste, so you still get some chunks in there.

Refrigerate or serve immediately.

Tuna Avocado Salad



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