Alcohol and Weight Loss

Here is the very fit Scooby guy, age 49, who lectures us about how much alcohol can hinder your effort to lose weight, get fit, and build a ripped body. He's funny, check him out;

Magnesium in a Vegan Diet

Magnesium is extremely necessary for good health, being one of the major elements required by our body. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet. Thankfully, even with soils depleted of minerals and further loss of nutrition during transportation, most Vegans, eating a balanced diet, should find that it provides enough magnesium.



Not only is magnesium necessary for the metabolism of carbohydrates, fats, protein and amino acids, it is essential for maintaining normal nerve and muscle functioning, ensures strong bones, keeps our blood circulating properly and is important for the secretion of parathyroid hormones. Magnesium has also been called Nature's tranquillizer.



Although not common, magnesium deficiency can be caused by consumption of large amounts of fats, alcoholism, excess calcium, vitamin D or zinc supplements,  antibiotics, gastrointestinal problems,  poorly controlled diabetes, diuretics, over exercising, and other factors. The result being that this could cause muscle cramps, anxiety, insomnia, fatigue, migraine headaches,  imbalanced blood sugar levels, raised blood pressure and in severe cases even abnormal heart rhythms.



Most vegetable based foods contain reasonable amounts of magnesium, here are some examples:

almonds                                 1/4 cup      168mg

avocado                                 1 med        70 to 100mg

banana                                   1 med        33mg

barley cooked whole grain       1/2 cup      61mg

black beans boiled                   1/2 cup      61mg

blackstrap molasses                 1 tbsps      48mg

Brown long grain rice cooked   1/2 cup      42mg

cashew nuts                            1/4 cup      148mg

chocolate dark-75-85% cacao 1 bar/101gms 230mg

corn cooked                             1/2 cup      26mg

flax seeds                                2 tbsps       70mg

lentils boiled                             1/2 cup       36mg

millet whole grain cooked          1/2 cup      53mg

oats bran                                  1/2 cup      96mg

peanut butter natural                 2 tbsps       51mg

potato unpeeled baked              1 potato      55mg

quinoa cooked                          1/2 cup       59mg

soybeans boiled                        1/2 cup       74mg

spinach boiled                           1/2 cup      79mg

Swiss chard boiled                    1/2 cup      76mg

tempeh                                     1/2 cup      58mg

tofu                                          1/2 cup      127mg

tomato raw                               1 med        13mg

wheat germ                              1/4 cup      69mg

zucchini boiled                          1/2 cup      19mg



Recommended Dietary Allowances for magnesium differ slightly depending on who set up the lists but basically the most common mentioned are children under 13 years old 80mg to 240mgs and teenagers and adults from 310mgs to 420mgs. If you feel you are not absorbing sufficient magnesium from your foods and wish to take a supplement it is important to take the right kind of magnesium which is magnesium citrate malate. It is significantly easier to absorb and gentler on your gut.



Over cooking can reduce magnesium content of foods so make sure that you include raw, lightly steamed or quickly stir fried dishes in your meal plans. As far as nuts are concerned there is very little loss of magnesium either from roasting or from processing whole nuts into butters.



Why not enjoy the treat of small slab of dark chocolate and know you are getting a nice boost of magnesium.

*************************

Magnesium Rich Recipes

Raw Chocolate Avocado Mousse

From California Avocado

Recipe Provided By Chef Kimberly Morabito, Table Nectar (Oakland, CA)



2 ¾ oz raw cashews (soaked 3 hours)

3 oz extra virgin coconut oil

6 oz agave nectar

6 oz cold purified water

2 oz unsweetened cacao powder

¾ oz organic, Non-GMO soy lecithin granules

2 tsp vanilla extract

1 tsp vanilla powder (optional)

1 tsp ground cinnamon

 ¼ tsp ground cardamom

? tsp sea salt

1 large Fresh California Avocado (8oz), pitted, peeled and coarsely chopped



Drain the soaked cashews. Place all ingredients except the avocado into a food processor or high-powered blender.  Process until smooth. Add the chopped avocado to mixture and process while occasionally scraping down the sides of the bowl until mixture is silky smooth. Divide mixture evenly into 6 bowls or glasses.  Refrigerate at least 30 minutes to set before serving.  For a much firmer mousse, refrigerate 8 hours or more.  Serve.   Serves : 6  Yield : 3-1/2 cups

Spinach-Quinoa Salad with Cherries and Almonds

Adapted from the Vegetarian Times

This salad is perfect for picnics because it's filling and won't get soggy. It also works well with couscous or bulgur.



1/4 cup sliced almonds

1 1/2 cups quinoa, rinsed and drained

2 cups spinach leaves

2 cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped

1 cucumber, peeled, seeded and cut into 1/3-inch dice (about 1 1/2 cups)

1 15oz / 425gms can chickpeas, rinsed and drained

1 small red onion, finely chopped (about 1/2 cup)

1/4 cup plain soy yogurt

3 tbsps olive oil

2 tbsps fresh lemon juice

2 cloves garlic, minced (about 2 tsp.)



Preheat oven to 350F/177C. Spread almonds on baking sheet, and toast 7 to 10 minutes, shaking pan occasionally, or until golden brown. Cool. Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed. Remove from heat and cool, covered, in pot. Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach. Toss together quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion in large serving bowl. Whisk together yogurt, olive oil, lemon juice and garlic in small bowl. Pour over salad, and toss to coat. Season to taste with salt and pepper. Chill 30 minutes to allow flavours to develop, then serve. Serves 6.

Brown Rice and Black Beans

From Rodale where health meets green.    



1 1/2 cups canned black beans, rinsed and drained

2 cups cooked brown rice

1 cup chopped tomatoes

1/2 tsp ground cumin

2 teaspoons chopped garlic

2 tbsps chopped fresh cilantro (coriander)

salt

ground black pepper



In a 10"/25cm no-stick skillet over medium-high heat, combine the beans, rice, tomatoes, cumin and garlic. Cover and cook for 5 minutes, stirring occasionally, or until the beans are hot. Add the cilantro and salt and pepper to taste.



Further reading:

Magnesium Food Chart 

Magnesium: The Lamp of Life   

Use Tips from David Wolfe to Increase Bone Density

The Paleo Diet in the News

Dear Readers,

The Paleo Diet and Dr. Cordain's work have been cited in recent articles in the following media:

• Mail Tribune, Medford, Oregon
  
• Daily News, Redbluff, California
  
• The Ledger, Lakeland, Florida
  
• The Press of Atlantic City
  
• A Sweet Life: An interview with a Type 1 Diabetic
  
• Netstrife News - Rapid Weight Loss on the Paleolithic Diet (click on the article to make the pop-up go away).
  
• Medscape - Does Diet Really Affect Acne?
  
• Total Health Breakthroughs - Beating Obesity, The Old-Fashioned Way
  
• Robb Wolf discusses The Paleo Diet in his podcast The Paleolithic Solution. Robb is a former student of Dr. Cordain's, and an advocate of Cordain's work in paleolithic nutrition.
  
• Psychology Today - features an article on The Paleo Diet in their June edition (print), and their own paleolithic nutrition Q &A referencing Dr. Cordain's work on their blog. PT first wrote about Dr. Cordain's work in paleolithic nutrition in 1997!
  
• WBUR.org (Boston NPR affiliate)
  
• Westword
  
• San Jose Mercury News
  
• ArgusLeader.com
  
• AnnArbor.com
  
• ESPN - main article, expanded article
• The Colbert Report - interview with John Durant
  
• The Denver Post
  
• National Post
  
• Voice of America
• Macleans
  
• Politics Daily
• Sun-Sentinel
• AFP
• Spiegel Online
• Independent Online
• The Times Online
• The New York Times
• The Washington Post
• AOL's thatsfit.com
• Book publishing news site Galleycat
• The Examiner
• Medscape
• Huffington Post

Consumption of Nightshade Plants paper now available

Dear Readers,

Dr. Cordain's newest paper "Consumption of Nightshade Plants" is now available from our web store.

Thank you for your continued readership.

Protein Intake for Pregnant Women

by Loren Cordain, Ph.D., Professor

Q: Hello Dr. Cordain

I would like to know if you could direct me to any research that indicates what amounts of protein are necessary for pregnant women who live the Paleo Diet way. I am in my third trimester with my first child and have been living Paleo since I first heard you lecture on it back at Boulderfest before your book came out. I have been the picture of health and my pregnancy has been very easy. I am finding that my protein and fat requirements are significantly higher.

Is there any research you could direct me to regarding protein requirements for pregnancy based on trimester?

Thank you very much and I look forward to hearing from you.

Best Regards,
Lynda

A: Hi Lynda,

This question has come up before and the bottom line is that your probably should increase your fat and carbohydrate consumption, and limit protein to about 20-25% of energy, as higher protein intakes than this may prove to be deleterious to mother and fetus for a variety of physiological reasons. In my next book, I have devoted a chapter to maternal nutrition before, during and after pregnancy and why protein must be limited during pregnancy.

My colleague John Speth (an anthropologist) at the University of Michigan wrote a paper on protein aversion in hunter-gatherer women during pregnancy. Listed below is the abstract: (note the 25% protein energy ceiling!!!)

"During seasonal or inter-annual periods of food shortage and restricted total calorie intake, ethnographically and ethnohistorically documented human foragers, when possible, under-utilize foods that are high in protein, such as lean meat, in favour of foods with higher lipid or carbohydrate content. Nutritional studies suggest that one reason for this behaviour stems from the fact that pregnant women, particularly at times when their total calorie intake is marginal, may be constrained in the amount of energy they can safely derive from protein sources to levels below about 25% of total calories. Protein intakes above this threshold may affect pregnancy outcome through decreased mass at birth and increased perinatal morbidity and mortality. This paper briefly outlines the evidence for the existence of an upper safe limit to total protein intake in pregnancy, and then discusses several facets of the issue that remain poorly understood. The paper ends by raising two basic questions directed especially toward specialists in primate and human nutrition: is this protein threshold real and demographically significant in modern human foraging populations? If so, does an analogous threshold affect pregnant female chimpanzees? If the answer to both of these questions is yes, we can then begin to explore systematically the consequences such a threshold might have for the diet and behaviour of early hominids."²

The physiological basis for this aversion stems from a reduced rate of urea synthesis during pregnancy that is evident in early gestation¹ as well as increases in the stress hormone cortisol³. Hence, pregnant women should include more carbohydrate and fat (i.e. fattier meats) in their diets and limit dietary protein to no more than 20-25% of their total caloric intake.

Hope this helps!
Loren Cordain, Ph.D., Professor

References:

1. Kalhan, S. Protein metabolism in pregnancy. Am J Clin Nutr 2000;71 (suppl): 1249S-55S.
2. Speth JD. Protein selection and avoidance strategies of contemporary and ancestral foragers: unresolved issues. Philos Trans R Soc Lond B Biol Sci. 1991 Nov 29;334(1270):265-9; discussion 269-70.
3. Herrick, K., Phillips, D. I. W., Haselden, S., Shiell, A. W., Campbell-Brown, M., Godfrey, K. M., 2003. Maternal consumption of a high-meat, low-carbohydrate diet in late pregnancy: relation to adult cortisol concentrations in the offspring. J. Clin. Endocrinol. Metab. 88(8):3554-3560.

A Treadmill Weight Loss Story

Thanks much to Caroline Jhingory who submitted this post about her weight loss story. See her site at myspace; I Lost 122 Pounds. and her before and after pics at Facebook.


What's your weight/fitness story?

I was 5’2 in height and 273lb the year before starting high school at the Duke Ellington School of the Arts.

Over the last eight years, now at 29 years old and still around 5’2ish, I have lost and maintained a 123lb weight loss without gastric bypass surgery, any commercial diet programs or fad diets.

I attribute my weight loss success to strengthening my faith, determination, patience…and a treadmill.

Exercise has been the central tool in my transformation, but it’s still only one part of the puzzle towards health. I significantly changed how I eat; altering my relationship to food and eating. Again, I adhere to no specific diet. I practice mindful eating, remaining disciplined and limiting my intake of carbohydrates, sugar, dairy products and caffeine..

What was your turning point and/or "Ah-ha!" moment?

There was no major incident that caused me to have an “aha moment” really. One day I was home visiting from college. And I just said to myself “I had enough!” Enough of wearing body girdles to fit into certain outfits, enough of being the girl that guys never acknowledged. Overall being obese had caused me to miss out on enjoying simple things in life: I had not worn a bathing suit since I was 9 years old, was never able to ride a roller coaster because the safety bar did not fit over my stomach, and did not have my first boyfriend until graduate school.

How has losing weight/being healthy & fit changed your life?

Outside of all the superficial stuff of being able to wear cute clothes and a guy or two noticing me, my weight loss has made me more driven all around. Losing 123lbs has made me feel as if no obstacle is too big whether its school, work-related or family-related. Life has taught me that God is never gonna give me more than I am capable of handling.

How often do you exercise?

My key to success was learning to replace an unhealthy addiction: mindless eating while sitting in front of the television, with a healthy addiction: hitting the gym everyday. “I eat everyday, so I workout everyday,” is my number one fitness tip when giving advice to others.

What is your favorite workout?

For 60 minutes, I love to do a combined high speed and high incline walk on the treadmill while listening to music and/or watching a mindless reality show on the built in televisions. It really makes me feel like I’m challenging myself and using every muscle in my body to pull myself up on the incline. I also enjoy riding my bike through downtown DC and to the World War II Memorial at night.

What 5 food items are "must haves" in your kitchen?

Costco’s Kirkland Organic Salt-Free Seasoning – Sure it is healthy, but I have just never been a fan of salty food.
Economy size bag of frozen chicken breasts. – I think of chicken breasts as my “chameleon food.” I can make them adapt too almost any dish and they are a convenient source of lean protein.
Frozen veggies such as cauliflower, spinach and bell peppers – Being that I am a single lady and feeding only me, fresh veggies tend to spoil very quickly. Frozen veggies of course last longer, are usually already chopped and cheaper!
Leak-proof Tupperware – I am a creation of convenience. On Sunday, I typically cook my lunches and dinners for the week and put them in Tupperware. That way I always have healthy food ready that I can just pop in the microwave.

Bottled water, water, water and more water – Living in Washington, DC there has been way too much controversy on drinking the tap water here. Water keeps me well hydrated for my workouts and lubricates my joints for tough workouts as well.


What is your favorite motivational/inspirational quote?

Those who can truly be accounted brave are those who best know the meaning of what is sweet in life and what is terrible, and then go out, undeterred, to meet what is to come. -- Pericles .... (a gift from Tulane Professor Cinda Lanza, when I was having a really bad day)


How do you find balance in your life?

My faith, exercise and travel have become my therapy.

What is your greatest accomplishment?

It would be expected that losing 123lbs is my greatest accomplishment. However, my greatest accomplishment is coming to peace with the car accident death of my two teenage cousins and absence of my father after my parents’ divorce. For many years, I was angry at the world and God about these two things. I dealt with my anger by vacuuming in Hot Pockets and Hostess cupcakes. Perhaps my real “aha moment” was reaching a place of forgiveness.


What do you love most about your body?

I love and admire my body’s stamina when I am at the gym. The amount of physical activity I am able to do always shocks me. Even still I ask myself where did this come from?!?!

Best compliment?

A cardiologist looking at a sonogram of my heart, told me that I have the heart and heart rate of a marathon runner!

What are the last 5 songs played on your iPod?


Chuck Baby - Chuck Brown
Again - Faith Evans
Keep Hope Alive - Crystal Method
On to the Next One - Jay-Z
Triumph - Wu-tang Clan


What weight loss/fitness tools do you use that you rely on in your weight loss/fit life journey?

Good, comfortable and affordable workout clothes from discount designer stores like Marshalls and Ross. You really can find the durable sweat resistant workout clothes there for half the price. For me, having cute fitness clothes, motivates me to workout.

My IPOD and Black Berry! A few weeks ago an intern at work showed me how to stream music through my Black Berry so it’s a stand in for my IPOD from time to time.


I am a member of many online wellness and fitness communities. Discussing health and wellness with individuals from all over the world keeps me motivated and most of all EDUCATED on adhering to a health lifestyle.

Type 2 Diabetes and Endotoxemia

by Maelán Fontes

Currently there’s an epidemic of type 2 diabetes (T2D) worldwide, especially in Westernized countries. T2D is characterized by persistent elevated glucose levels due to disrupted insulin action or an alteration in pancreatic insulin production¹.

It was estimated that 171 million people were suffering from T2D in 2001, with a total overall population prevalence of 6%. More alarming is the fact that in Caucasian adolescents 4% suffer from T2D and 25% are glucose intolerant¹. However, T2D prevalence in hunter-gatherer societies is low^2-6, and even nonexistent in the island of Kitava in Trobiand Islands in Papua New Guinea³.

Genetics does not seem to explain the difference, because when these populations are Westernized they suffer even more from diseases of civilization such as T2D, obesity, myocardial infarction and stroke among others^7-10 than original Western populations. Furthermore, there’s evidence showing that hunter-gatherer populations can reverse T2D when they are resettled in their ancient habitat⁸, a fact that has been demonstrated in two recent clinical trials conducted on Western populations^{11, 12}.

Insulin resistance seems to be one of the factors involved in T2D which is caused, by low-grade chronic inflammation^13-15 among other factors. Interestingly, low-grade chronic inflammation is a hallmark^16-19 in T2D patients.

Considering these factors, it seems plausible that the nutrition introduced with the agricultural revolution 10,000 years ago played an important role in the current diabetes epidemic in Westernized populations. Western foods are overload with antinutrients, namely lectins, saponins and gliadin, which may explain the great disparity between paleolithic and modern Western food when it comes to metabolic syndrome (a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes). There is evidence showing that antinutrients act as endocrine disrupting substances, promoting metabolic syndrome²⁰. On the other hand, antinutrients may elicit their negative health effects through increased intestinal permeability²¹. However, scant evidence exists regarding the role of antinutrients in the aetiology of Western diseases.

Gliadin and increased intestinal permeability

One of the most studied foods in the recent years is wheat, which contains a protein called gliadin, and is part of the gluten protein family²². Gliadin increases gut permeability by means of Zonulin production (a protein that regulates in tight junctions between cells in the wall of the digestive tract) in the gut enterocytes (epithelial cells found in the small intestines and colon). Zonulin binds the CXCR3 chemokine receptor leading to intracellular signalling cascades, mediated by protein kinase C (PKC), which ultimately causes disruption of the tight junction proteins which maintain the gut barrier function, and lead to increased gut permeability^{23, 24}.

In addition, when intestinal permeability is increased, gliadin - which is resistant to heat and digestive enzymes - is able to interact with gut associated lymphoid tissue (GALT) stimulating the innate immune system, leading to low-grade chronic inflammation^{22, 24}. Several studies have demonstrated that gliadin induces the production of pro-inflammatory cytokines (a small protein released by cells that has a specific effect on the interactions between cells, communications between cells or the behavior of cells), independent of one’s genetic predisposition to celiac disease – which is virtually everyone^{23, 25, 26}.

Lectins and increased gut permeability

Lectins are a family of glycoproteins (a complex protein containing a carbohydrate combined with a simple protein) found in the plant kingdom, including grains, legumes and solanacous plants (tomatoes, potatoes, eggplants and peppers)^{21, 27}. Lectins also have the ability to bind sugar containing molecules. They were first studied for their ability to agglutinate (cause to adhere) red blood cells by binding to their cell membranes. Many lectins present in other foods are harmless, but some lectins found in grains, legumes and solanaceous plants have been shown to be harmful to human physiology²⁸. Lectins are resistant to heat (unless cooked by pressure cooking)²⁹ and digestive enzymes³⁸, and therefore arrive intact when they reach the intestinal epithelium, passing through the intestinal barrier into peripheral circulation. Lectins are able to bind peripheral tissues, producing many deleterious health effects²¹. Furthermore, lectins disrupt intestinal barrier and immunological function when they bind surface glycans (a carbohydrate polymer containing simple sugars) on gut epithelial cells, causing cellular disruption and increasing gut permeability. Lectins also facilitate the growth of certain bacteria strains, stimulate T-cell proliferation, increase intercellular adhesion molecules (ICAM), stimulate production of pro-inflammatory cytokines (IL-1, TNF-alpha, etc.), and amplify HLA class II molecules expression, among other effects²¹.

Saponins and increased gut permeability

Saponins are glycoalkaloids (a family of poisons commonly found in the plant species Solanum dulcamara - nightshades) produced by plants, technically known as steroid glycosides or triterpenoids, are formed by a sugar compound (glucuronic acid, glucose or galactose, among others) and aglycone (non-sugar molecule) portion^30-32. The aglycone portion binds the cholesterol molecule on gut cell membranes. When certain amounts of saponins bind cell membrane cholesterol molecules of the intestinal epithelial cells at a 1:1 ratio, the sugar portion of the saponins bind together, resulting in a complex molecule consisting of cholesterol and saponins. This new molecule disrupts the gut barrier and increases intestinal permeability. This has been shown in humans who consume a diet rich in alpha-solanine and alpha-chaconine - two of the saponins found in potatoes³¹.

On the other hand, saponins have adjuvant-like activity, which means that they are able to affect the immune system leading to pro-inflammatory cytokine production^{33, 34}, ultimately inducing insulin resistance.

Intestinal permeability and endotoxemia

Intestinal epithelia act as a physical barrier between the outside and the inside of the body, meaning that the intestinal lumen is technically outside the organism. When the intestinal barrier is disrupted, it allows increased passage of gut luminal antigens derived from food, bacteria and viruses into the organism²¹. In case of bacteria derived antigens, lipopolysaccharide (LPS) is the most commonly studied and utilized antigen to induce acute immune stimulation, this is known as endotoxemia (the presence of endotoxins - a toxin that forms an integral part of the cell wall of certain bacteria - in the blood which may cause hemorrhages, necrosis of the kidneys, and shock)³⁵. In addition, endotoxemia is associated with low-grade chronic inflammation, insulin resistance and T2D^{13, 18, 36}. In a recent human study it was demonstrated that LPS induced low-grade chronic inflammation in adipose tissue in T2D³⁶ humans.

LPS-TLR4 interaction and low-grade chronic inflammation

The innate immune system is localised in the GALT. When luminal antigens pass through the intestinal barrier, they are phagocited (consumed) by dendritic cells or macrophagues, key components of the innate immune system. Dendritic cells or macrophagues recognize antigens through a family of receptors known as Toll-like receptors (TLR). The best studied and known antigens from gram negative bacteria are LPS which interact with toll-like receptors-4 (TLR4), inducing the production of pro-inflammatory cytokines and ultimately insulin resistance and T2D³⁵. Interestingly, a recently published study demonstrated increased TLR4 expression in T2D humans, contributing to an increased inflammatory state³⁷.

In summary, antinutrients introduced with the agricultural revolution 10,000 years ago may be one of the causal factors in the epidemic of obesity, (as well as T2D) in Western countries. Lectins, saponins and gliadin increase intestinal permeability and allow increased passage of gut bacteria from intestinal lumen to peripheral circulation. LPS - an antigen found in gram-negative bacteria cell membranes - interacts with TLR-4, leading to inflammatory cytokine production and low-grade chronic inflammation, which is at the root of insulin resistance. Insulin resistance is recognised to induce the metabolic syndrome, including T2D. Endotoxemia-induced insulin resistance in T2D patients may be exacerbated, in part, by antinutrients.

References:

1. Stumvoll M, Goldstein BJ, van Haeften TW. Type 2 diabetes: principles of pathogenesis and therapy. Lancet 2005;365(9467):1333-46.
2. Joffe BI, Jackson WP, Thomas ME, Toyer MG, Keller P, Pimstone BL. Metabolic responses to oral glucose in the Kalahari Bushmen. British medical journal 1971;4(5781):206-8.
3. Lindeberg S, Eliasson M, Lindahl B, Ahren B. Low serum insulin in traditional Pacific Islanders--the Kitava Study. Metabolism: clinical and experimental 1999;48(10):1216-9.
4. Merimee TJ, Rimoin DL, Cavalli-Sforza LL. Metabolic studies in the African pygmy. The Journal of clinical investigation 1972;51(2):395-401.
5. Spielman RS, Fajans SS, Neel JV, Pek S, Floyd JC, Oliver WJ. Glucose tolerance in two unacculturated Indian tribes of Brazil. Diabetologia 1982;23(2):90-3.
6. Zimmet P. Epidemiology of diabetes and its macrovascular manifestations in Pacific populations: the medical effects of social progress. Diabetes care 1979;2(2):144-53.
7. Cruickshank JK, Mbanya JC, Wilks R, Balkau B, McFarlane-Anderson N, Forrester T. Sick genes, sick individuals or sick populations with chronic disease? The emergence of diabetes and high blood pressure in African-origin populations. International journal of epidemiology 2001;30(1):111-7.
8. O'Dea K. Marked improvement in carbohydrate and lipid metabolism in diabetic Australian aborigines after temporary reversion to traditional lifestyle. Diabetes 1984;33(6):596-603.
9. O'Dea K, Spargo RM, Akerman K. The effect of transition from traditional to urban life-style on the insulin secretory response in Australian Aborigines. Diabetes care 1980;3(1):31-7.
10. O'Dea K, Spargo RM, Nestel PJ. Impact of Westernization on carbohydrate and lipid metabolism in Australian Aborigines. Diabetologia 1982;22(3):148-53.
11. Jonsson T, Granfeldt Y, Ahren B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovascular diabetology 2009;8:35.
12. Lindeberg S, Jonsson T, Granfeldt Y, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 2007;50(9):1795-807.
13. Fernandez-Real JM, Pickup JC. Innate immunity, insulin resistance and type 2 diabetes. Trends in endocrinology and metabolism: TEM 2008;19(1):10-6.
14. Reyna SM, Ghosh S, Tantiwong P, et al. Elevated toll-like receptor 4 expression and signaling in muscle from insulin-resistant subjects. Diabetes 2008;57(10):2595-602.
15. Song MJ, Kim KH, Yoon JM, Kim JB. Activation of Toll-like receptor 4 is associated with insulin resistance in adipocytes. Biochemical and biophysical research communications 2006;346(3):739-45.
16. Duncan BB, Schmidt MI. The epidemiology of low-grade chronic systemic inflammation and type 2 diabetes. Diabetes technology & therapeutics 2006;8(1):7-17.
17. Kimberly MM, Cooper GR, Myers GL. An overview of inflammatory markers in type 2 diabetes from the perspective of the clinical chemist. Diabetes technology & therapeutics 2006;8(1):37-44.
18. Pickup JC. Inflammation and activated innate immunity in the pathogenesis of type 2 diabetes. Diabetes care 2004;27(3):813-23.
19. Spranger J, Kroke A, Mohlig M, et al. Inflammatory cytokines and the risk to develop type 2 diabetes: results of the prospective population-based European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam Study. Diabetes 2003;52(3):812-7.
20. Jonsson T, Olsson S, Ahren B, Bog-Hansen TC, Dole A, Lindeberg S. Agrarian diet and diseases of affluence--do evolutionary novel dietary lectins cause leptin resistance? BMC endocrine disorders 2005;5:10.
21. Cordain L, Toohey L, Smith MJ, Hickey MS. Modulation of immune function by dietary lectins in rheumatoid arthritis. The British journal of nutrition 2000;83(3):207-17.
22. Fasano A. Surprises from celiac disease. Scientific American 2009;301(2):54-61.
23. Drago S, El Asmar R, Di Pierro M, et al. Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian journal of gastroenterology 2006;41(4):408-19.
24. Visser J, Rozing J, Sapone A, Lammers K, Fasano A. Tight junctions, intestinal permeability, and autoimmunity: celiac disease and type 1 diabetes paradigms. Annals of the New York Academy of Sciences 2009;1165:195-205.
25. Bernardo D, Garrote JA, Fernandez-Salazar L, Riestra S, Arranz E. Is gliadin really safe for non-coeliac individuals? Production of interleukin 15 in biopsy culture from non-coeliac individuals challenged with gliadin peptides. Gut 2007;56(6):889-90.
26. Rakhimova M, Esslinger B, Schulze-Krebs A, Hahn EG, Schuppan D, Dieterich W. In vitro differentiation of human monocytes into dendritic cells by peptic-tryptic digest of gliadin is independent of genetic predisposition and the presence of celiac disease. Journal of clinical immunology 2009;29(1):29-37.
27. Kilpatrick DC, Pusztai A, Grant G, Graham C, Ewen SW. Tomato lectin resists digestion in the mammalian alimentary canal and binds to intestinal villi without deleterious effects. FEBS letters 1985;185(2):299-305.
28. Cordain L. Cereal grains: humanity's double-edged sword. World review of nutrition and dietetics 1999;84:19-73.
29. Grant G, More LJ, McKenzie NH, Pusztai A. The effect of heating on the haemagglutinating activity and nutritional properties of bean (Phaseolus vulgaris) seeds. Journal of the science of food and agriculture 1982;33(12):1324-6.
30. Francis G, Kerem Z, Makkar HP, Becker K. The biological action of saponins in animal systems: a review. The British journal of nutrition 2002;88(6):587-605.
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Fundraiser for Documentary Series: In Search of the Perfect Human Diet™

Fund raising continues for The Ancestral Health Society & Foundation's post-production work on the international documentary series In Search of the Perfect Human Diet™. The four-part series features the world’s leading scientists and advocates in human evolutionary nutrition. For the first time a major television & DVD release will document proof of the Paleo Diet principles.

Donations of $100 or more will get a Special Edition DVD set and Film Credit for their support.

Distribution of this series will create important ongoing financial support for the Ancestral Health Society's non-profit foundation and educational mission via direct financial contributions from all DVD sales.

The four-part series features the world’s leading scientists and advocates in human evolutionary nutrition, including:

• Dr. Loren Cordain (author of The Paleo Diet, Colorado State University)
• Dr. Michael Richards (Max Planck Institute for Evolutionary Anthropology, Leipzig, Germany -Department of Human Evolution)
• Dr. Jay Wortman (Inuit Diet research, Canada)
• Dr. Steve Phinney (Professor Emeritus of Medicine, UC Davis)
• Gary Taubes (New York Times science writer and author of Good Calories, Bad Calories)
• Dr. Michael R. Eades (author of Protein Power)
• Barry Sears Ph.D. (author of The Zone)
• Dr. Leslie C. Aiello (President, Wenner-Gren Foundation for Anthropological Research, New York)
• Robb Wolf (Research bio-chemist, author of The Paleolithic Solution)
• Professor Richard D. Feinman, PhD (Downstate Medical Center (SUNY) in New York)
• Professor Craig Stanford (Chair, Department of Anthropology, USC)
• Dr. Lane Sebring (Sebring Clinic, Wimberley, TX)
• Eric Schlosser (author of Fast Food Nation)
• And many more…

This fundraiser will enable Hunt Thompson Media, LLC to finish the international documentary series post-production work by Thanksgiving 2010, and release it for the 2010 Christmas and the 2011 New Year's resolution season. For more information on the documentary series visit www.perfecthumandiet.com.

To make a donation click the Chip In button below.

Expose YourBlog!

A new blog exchange launched on the 1st June and has already over 60 very active members. It's name is Expose YourBlog! and it was created by Don Bell, a blogger, and his team.

With the demise of many blog exchanges and others being poorly run, it was great to hear about EYB. I signed up immediately and I am glad I did. I found many old blogging friends from Blog Explosion and Blog Soldiers there, an added perk.

What I found exceptional in the beginning was that start up problems were handled by Support promptly after they were reported, a huge plus. Everything now runs smoothly and it is a pleasure to surf and read new posts on favourite blogs. Blogs are approved within 24 hours, mine were done in a few hours!

EYB has many features apart from the blog surfing side. There is an active, friendly forum and a new 24/7 radio station, RadioEYB. The D.J. Devin, provides various genres of music, and will be having scheduled blog owner interviews, blog reviews, blog software reviews, and internet and world news slots as well.

There are also contests of various kinds. One of the current ones is to earn advertising space, always welcome by bloggers needing extra exposure!

Why not give it a try? Click HERE or on the graphic above. Looking forward to seeing you there :)