Healthy Aging: Liver Disease Is Linked to High Glycemic Index Diets By James B. LaValle

Fatty liver is a medical condition that can occur from drinking too much alcohol. New research shows that that it can also occur with eating too many high glycemic index foods.

Deposits of fat in the liver harm the organ's capacity to filter blood. This can progress to cirrhosis of the liver and permanent liver failure. Fatty liver is very dangerous. And it comes on silently.

There are drugs that help re-sensitize the body to insulin. And studies show that they significantly reduce fat deposits in the liver. However, the drugs also caused further weight gain. So scientists are still looking for other options.

You can prevent and even reverse insulin resistance with proper nutrition and exercise. If you can get insulin working again, existing fatty liver can be reversed.

What can you do?

1. Stop eating refined sugars and carbohydrates, especially if you are already overweight or have insulin resistance.
2. Stop eating or drinking foods with high fructose corn syrup. Fructose converts easily to triglycerides, the fats that store in the liver and fat cells.
3. Exercise regularly. Exercise helps burn excess glucose to remove it from the blood before it's converted to fat.
4. Take chromium supplements. This essential trace mineral helps insulin receptors to do their job. USDA studies found that chromium histidine and chromium picolinate were the best-absorbed forms of chromium. Make sure you are getting at least 100 to 200 mcg per day for prevention. Anyone who has a history of high sugar consumption may benefit from higher initial dosages of 200 to 400 mcg. In existing insulin resistance, studies show that 1000-1200 mcg is needed to improve blood glucose and insulin levels and improve lipid profiles. (If you are currently on medication for blood sugar and want to try chromium, work with a medical professional who can help you monitor your blood sugar levels and medication needs.)
5. Try milk thistle (80 percent silymarin). It helps to keep the cells of the liver regenerating and helps detoxify the liver. It can also help protect the liver from daily insults from the environment or medications. I recommend 300 to 600 mg per day.
6. Take probiotics (good flora). A recent study showed that alterations in gut flora could improve insulin resistance and the development of non-alcoholic fatty liver.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]

Healthy Eating: Lack of Omega 3’s May Make You More Aggressive By Dr. Jonny Bowden

Nobody doubts the benefits of omega 3's on heart health anymore. But these important fatty acids also affect mood and behavior. New research shows that low levels of omega-3 fatty acid can make both depressive and aggressive disorders worse.

Depression and aggression are frequently found together. The common factor may be a low level of serotonin. It's well established that omega 3 supplementation may improve depression. Researchers at the National Institute on Alcohol Abuse and Alcoholism wanted to see if omega 3's might have a positive effect on aggressive behavior as well.

They examined dozens of studies. "In human adults and children, clinical studies suggest that supplementation with omega 3 fatty acids may reduce aggressive, impulsive and depressive behaviors," they write.

This only adds to previous research, which has demonstrated:

• Hostility and depression scores were reduced by a high fish diet over the course of five years.
• Greater seafood consumption is associated with lower scores on a test of hostility.
• A greater number of behavior problems, temper tantrums and sleep problems occur in 6-12 year old boys with lower total omega-3 fatty acid concentrations.

You can get plenty of the omega 3 fatty acids EPA and DHA by eating fish a few times a week or by taking fish oil capsules. Flax and flaxseeds don't provide EPA and DHA, but they do provide alpha linolenic acid. This also has health benefits. A good over-the-counter brand is Barlean's Forti-Flax or Barlean's Flaxseed Oil.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here.]

Exercise & Fitness: Selenium -- the Secret to Strong Muscles? By David Levine

It's considered normal to lose muscle mass and strength as we age. But why? One reason may be related to a mineral called selenium. A recent study reports that older adults with the lowest levels of this trace element in their blood were twice as likely to have muscle weakness around the hands, hips, and knees as those with the most selenium.

The body uses selenium to create proteins called selenoproteins, antioxidants that protect cells from damage. The researchers suspect that low levels of selenoprotein may lead to loss of strength. They published their study in the American Journal of Clinical Nutrition.

More research needs to be done to see if increasing selenium consumption will help ward off weakness. For now, it wouldn't hurt to be sure you get the recommended daily allowance of selenium, which isn't much -- just 55 micrograms a day. Good food sources include meat and seafood, such as beef, chicken, turkey, cod and tuna.

Recipes & Nutrition: Arugula, Roasted Beet & Goat Cheese Salad By Kelley Herring

This arugula salad is great way to get the health benefits of cruciferous vegetables without eating broccoli. A recent study published in the Journal of Nutrition found sulforaphane, a phytonutrient found exclusively in cruciferous vegetables, stopped the growth and division of human breast cancer cells and boosted the body's production of a cancer-protective protein within 24 hours. Because sulforaphane is destroyed by heat, enjoy your cruciferous veggies, like this sumptuous salad, raw to get the maximum benefit.

Serves: 4

Time to Table: 50 minutes

Healing Nutrient Spotlight

• Sulforaphane
• Good source of calcium, folate, riboflavin, copper

Ingredients
2 whole (2-inch diameter) organic beets
4 ounces organic goat cheese, crumbled
1/4 cup fresh basil, chopped
1 Tbsp organic red wine vinegar
4 cups organic baby arugula (try Earthbound Farm)
2 Tbsp organic extra virgin olive oil
1 dash sea salt (preferably Celtic Sea Salt)
1/2 cup organic lemon juice

Preparation
Preheat oven to 375 F. Scrub beets and slice into 1-inch slices. Sprinkle with salt. Heat a heavy, oven-proof pan over medium heat. Add one teaspoon oil to pan to coat. Add beets in a single layer. Cover with a lid or foil and transfer to oven. Roast 45 minutes or until beets are tender.

Meanwhile, prepare dressing by mixing remaining oil with vinegar, lemon juice and basil. Cool beets and slice in half. While beets can be peeled, we prefer leaving their fibrous skin on. Arrange cleaned arugula on plates or serving dish. Top with beets and goat cheese (about 1 ounce per serving). Drizzle with dressing and serve.

Nutritional Information
195 calories, 16 g total fat, 7 g saturated fat, 0 g trans fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 22 mg cholesterol, 279 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 7 g protein

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 11-23-07] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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