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Sunday, March 23, 2014

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Friday, September 20, 2013

Thoughts on colonoscopy, homage to one of the greatest researchers, Marie Curie, and the colossal mistake the U.S. federal government is making in reducing the funding that improves life and enhances our planet day by day, discovery by discovery.

Thoughts on colonoscopy, homage to one of the greatest researchers, Marie Curie, and the colossal mistake the U.S. federal government is making in reducing the funding that improves life and enhances our planet day by day, discovery by discovery.

by Dr. Jeffrey Lant.
Author's program note. It is 5:27 a.m. here in Cambridge, where the invention of the future via research is our product, our pride, our unmitigated purpose... a place of assiduous effort, often lonely, frequently inconclusive, a place where the glory lies not just in achieving a goal but in knowing this achievement will be overtaken by others who will thereby advance truth and progress by using the fruit of every prior effort and exertion, just as those following them will advance beyond everything and everyone which came before, no matter how celebrated or useful in its time.

"If I have seen farther," Sir Isaac Newton (1642-1727) famously said, "it is because I have stood on the shoulders of giants." In that single phrase lies the reason why Cambridge and all its myriad educational institutions exists and why we must assist and not diminish them, for their work is vital, necessary, where the collective brain power and untiring effort move us appreciably, minute by minute, to the perfection which should always be our chief human objective and unceasing mission.

Research, improved procedures, improved outcomes, the gift of health, even the gift of life itself.

I am about to undergo a medical procedure called colonoscopy. It is the third time in the last 13 years that my colon has been scrutinized, first by sigmoidoscopy, which is a partial procedure done while the patient is fully conscious, thereby able to see the entire matter first hand; twice by a complete colonoscopy, ten years ago for the first; the second taking place at 7 a.m. tomorrow, just 24 hours from now.

I am therefore at work preparing for this procedure, each aspect the result of teams of physicians and medical researchers who have, bit by bit, improved what is done and the medical skills and tools necessary to achieve the desired result: quality and longevity of the most important thing we each have -- life itself.

Since this life is so important, the very basis for our existence on Earth, we must encourage, exhort, sustain and venerate those who advance it, in both length and utility, and we must oppose, adamantly, vigorously, energetically, unfailingly, anyone in any situation who does anything to diminish and destroy it. As the great humanitarian Albert Schweitzer (1875-1965) said, "Ehrfurcht vor dem leben", ("Reverence for life") must be at the heart of who we are and our every endeavor, particularly of the researches we undertake.

Homage to Madame Curie, (1867-1934), "haunted by dreams, invincibly eager".

This poetic description of Marie Skodowska-Curie comes from the 1943 MGM film starring Greer Garson and Walter Pidgeon (as her husband Pierre), a film whose world-famous subjects ensured world-wide interest and acclaim. Consider the date of the film. Madame Curie's native country, the homeland she loved with all the high ardor and profound devotion found in every Pole, was seething under Hitler's savage rule, his intent nothing less than erasing her land and every person therein.

Her adopted nation, la belle France, writhed under the Nazis, too; abashed, humiliated, mortified by events, mortified more by the collaborators who stained the glory of France with treachery and abiding ignominy.
In such a situation, the powers at MGM, many themselves emigrants from Europe, lucky to be alive, decided to throw down the gauntlet, to tell a tale that would rekindle hope, pride, and purpose in those dark days when the future was anything but halcyon and joyful.

And so Greer Garson, who had transfixed the world with her characterization of Mrs. Miniver (1942), a lady whose innate decency, courage, and grace reminded us what we could do, might have to do in this world at war to inch towards victory and humanity, was tapped to bring Marie Curie, titanic, brilliant, heroic, enduring, tenacious to life. The Nazis had nothing like this, either in film, or more importantly in fact.
The film, of course, awards galore, did what it was supposed to do, not least enthusing multitudes of young people, including a record number of young women, to enter the hard sciences of chemistry, physics, mathematics and all the others once reckoned the sole prerogative of men. Indeed, it is not too much to say that Marie Curie was the godmother of generations of women scientists who thrilled to her message, her serious intent, and the good work she did, the discoveries she made, the lives she changed for the better, without giving up her femininity, spouse, or family. It was an electrifying message for millions. It remains supremely relevant today and is still by no means universally accepted.

The music.

It is now time to introduce you to the music for this article, the most apt sound imaginable: the score to "Madame Currie". Composed by master Herbert Stothart, probably best known for writing "The Wizard of Oz" in 1939, the music that edged out "Tara's Theme" in "Gone with the Wind", arguably the best known movie theme ever written, for the Oscar. He had his work cut out for him for he needed a sound that was as beautiful as the science Madame Curie venerated and served, a pristine acolyte at the forge of truth and knowledge. Go to any search engine now and let the soaring sound by a composer of renown lift you... just as science and unending research lift our species... if we will but let them. Sadly, alarmingly these are now very much at risk. The little men and women of the Capitol are seeing to that, to the general desuetude and disillusion.

The fatal axe called "sequestration", the despair of scientists and researchers, their important work for the Great Republic and every citizen at risk; the risk that comes when the scientific progress we all have the right to expect is curtailed by our own failure to act and so nurture and sustain it.

It is well known that the federal government needs $1 trillion in budget cuts. What is far less well known is the devastation, the destruction, the ruination this will cause the scientific and research communities. Listen then to Dr. Francis Collins, director of the National Institutes of Health, who called 2013 the "darkest ever" year for the agency, whose budget is at its lowest inflation-adjusted appropriations level in more than a decade with all that means for scientists laid off, scientists (including the vital supply of young researchers) not hired, bold projects unstarted, bold projects left undone, the nation at terrible risk.

Here are remarks by Steven Salzberg, the director of the Center for Computational Biology at Johns Hopkins University in Baltimore, a well respected biomedical researcher. "Less science is getting done," he said. "That means cures won't emerge. Five years from now, when your aunt gets cancer and you can't do anything for her, people won't stop and think, 'Jesus, if we only hadn't had the sequester!'" Does this make any sense at all, or are we so far gone as a nation that we simply cannot be bothered to save the science and research which have the potential to save us all? Que sera sera, whatever will be, will be?
Colyte, all through the night.

While the politicians diddle, dawdle and duck the tough decisions, their irresolution, cowardice and indecision thereby clouding our collective future, life goes on, not perhaps as good as it could be, but definitely better than it will be, if the sciences and their researchers are so dismissed, devalued, disdained.

And so I follow the procedural guidelines to the very letter, afraid that any departure will obscure the result, perhaps resulting in the tragedy I most wish to avoid.

The Day Of Your Test.

4-6 hours before your arrival time.
1) Drink one 8-ounce glass of Colyte every 10-15 minutes until the remaining half of the Colyte is gone. You may have to get up in the night to take this dose. You need to do this for a good preparation.
2) Immediately after drink 2 to 3 8 ounce glasses of Gatorade (preferred) or any clear liquid.
3) Continue to drink clear liquids until 3 hours before your scheduled arrive time. Do not eat any solid food.
4) Do not drink anything, including water, for 3 hours before your arrival time.

And then it was time to leave, on a voyage discovering myself, hopeful but understandably nervous notwithstanding. I must have looked pale and wan for when I got out of the car, my driver Aime Joseph hugged me and said "Courage, mon ami," something he had never done before.

Then, promptly, efficiently, professionally my Endoscopy Center team went to work. Receptionist Louise, perky and soothing at 6:30 a.m. Followed by Jack, the first nurse, friendly, focused, a man of ease putting me at mine. Then nurses Kathryn and Pat, smiling, reassuring, glad they said to have a patient as well prepared as I was, thereby assuring my regard and gratitude; finally, Dr. Lopes, brisk, amicable, explaining all as we went, master of his craft and of practiced patient care; the physician who gave me the news, all good, no cancer, no growth, no troubling polyps, good to go for another decade and a day. That's good for me, of course, but with the sequester and further cuts, will you get care as good, thorough, and prompt? It matters.

Colorectal cancer is the third most commonly diagnosed cancer in the world, but it is more common in developed countries. It is estimated that worldwide in 2008, 1.23 million new cases were clinically diagnosed and that it killed at least 608,000 people. Do what's necessary to make sure you aren't one of them.

If you are a reader 50 and above, call your physician today and schedule your colonoscopy and while you're at it, give this article to a friend. It's an act of love.

About the Author
Harvard-educated Dr. Jeffrey Lant is the author of several books, ebooks and over one thousand on line articles.

Republished with author's permission

Tuesday, September 10, 2013

My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

My Top 55 Lean-Body Foods to Build Lean Muscle and Lose Body Fat

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don't have junk around the house, you're less likely to eat junk! If all you have is healthy nutritious foods around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Some of these will be obvious healthy choices, such as fruits and veggies... however, others on this page I think will surprise you!

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini, spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs. I also like to chop up some lean chicken or turkey sausage (make sure to look for nitrate & nitrite free) or grass-fed bison sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I'm talking about whole eggs, NOT egg whites. Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part... and no, it's NOT bad for you because of the cholesterol... whole eggs actually raise your GOOD cholesterol. Try to get free range organic eggs for the best quality. Here's an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yes, you heard me right... I said healthy saturated fats! ...Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system.

If the idea of healthy saturated fats is foreign to you, check out my article about why saturated fat is not as bad as you think.

Back to the fridge, some other staples:

Walnuts, pecans, almonds - delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
Chia seeds and/or hemp seeds - I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don't use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals if you use pre-ground seeds. No grinding is necessary to properly digest these seeds.
Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
Salsa - I try to get creative and try some of the exotic varieties of salsas.
Avocados - love a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
Butter - don't believe the naysayers; butter adds great flavor to anything and CAN be part of a healthy diet... just keep the quantity small because it is calorie dense... and NEVER use margarine, unless you want to assure yourself a heart attack. Most important -- choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter, so choosing organic helps avoid this problem. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
Home-made salad dressing - using balsamic vinegar, spices, extra virgin olive oil, and Udo's Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). Here's an article showing why to NEVER use store-bought salad dressings.
Sprouted grain bread for occasional use -- My personal belief from years of nutrition research is that we're not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age... a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore I try to only have breads and other grain-based foods on cheat days.
Rice bran - If we're going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has... and it actually adds a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking to add nutrients and fiber to the recipe.
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Some of the staples in the freezer:

Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies. I also get frozen goji berries sometimes for a little "exotic" variety.
Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish. Also, as this article shows, there are some possible other health issues with farmed fish.
Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
Grass-fed steaks, burgers, and ground beef: Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you'll find at your grocery store. I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) -
Frozen buffalo, ostrich, venison, and other "exotic" lean meats - Yeah, I know...I'm weird, but I can tell you that these are some of the healthiest meats around, and if you're serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that's sold at most grocery stores.
Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

Various antioxidant-rich teas - green, oolong, white, rooibos (red tea) are some of the healthiest. One of my newest favorite teas is yerba mate, which is a south american tea that is loaded with antioxidants and other nutrients. I've found some delicious yerba mate mixes such as chocolate yerba mate, mint mate, raspberry mate, etc.
Oat bran and steel cut oats - higher fiber than those little packs of instant oats, which are typically loaded with sugar. If I'm trying to reduce body fat and get extra lean, I make most of my breakfasts based on eggs and veggies and bison sausage, but if I'm on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.
The only healthy oils I have in my cabinets are virgin coconut oil and extra virgin olive oil. Macadamia oil may also be a reasonable choice as long as it's not "refined". But other than that, all "vegetable oils" (which is usually soy and corn oil) are total junk and very inflammatory. Never use soy or corn oils! Also, always avoid canola oil, as there is nothing healthy about canola oil, despite the deceptive marketing claims by the canola oil industry.
Cans of coconut milk (loaded with healthy saturated MCT fats) - to be transferred to a container in the fridge after opening.
Brown rice and other higher fiber rice - NEVER white rice
Tomato sauces - delicious, and as I'm sure you've heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining.
Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
Raw honey - better than processed honey... higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates). I use a small teaspoon every morning in my teas. Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits... and let's be real, a teaspoon of healthier raw honey is only 5 grams of carbs... certainly nothing to worry about, and a better choice than refined sugar.
Organic REAL maple syrup - none of that high fructose corn syrup Aunt Jemima crap...only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles to aid muscle recovery.
Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks (delicious!).
Cans of black or kidney beans - I like to add a couple scoops to my Mexican dishes for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants! Did you know that black beans and kidney beans have more antioxidants than's true!
Dark chocolate (as dark as possible - ideally more than 70-75% cocoa content) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It's still calorie dense, so I keep it to just 1-2 small squares after a meal... but that is enough to do the trick, so I don't feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that's hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you're at the grocery store looking to stock up a healthy and delicious pile of groceries.

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