The French Paradox - Revisited

You may be familiar with the concept of the French Paradox, especially if you are among those who appreciate wine and are fairly knowledgeable about it. The paradox─which generally means something that is the opposite of what it should be─refers to the irony that the French have a lower incidence of heart disease than Americans, despite having a diet far high in saturated fats.

In fact, data from the Food and Agriculture Organization of the United Nations (FAO) indicates that the French actually eat four times as much butter, 60% more cheese, and nearly three times as much pork as Americans.

The term French Paradox was coined in 1992 by Dr. Serge Renaud─a scientist from Bordeaux University in France─after he completed his study of French men observing that their incidence of heart disease was only 40% of that experienced by American men.

Dr. Renaud determined that moderate, daily wine consumption appeared to be the "key" to the Paradox, with his study finding that 2-3 glasses of wine per day wine reduced male death rates from all diseases by up to 30%.(1) Many other studies have provided strong evidence linking moderate alcohol consumption with a reduced risk of heart disease, which is still the leading cause of death for Americans.(2-7) In fact, drinking alcohol in moderation appears to reduce mortality from all causes by 30-50%.(8)

When 60 Minutes broadcast the French Paradox hypotheses in 1991, which was explained by both Dr. Renaud and Dr. R. Curtis Ellison of Boston University School of Medicine, the concept became an international phenomenon. Perhaps it’s no surprise that American wine consumption increased by over 40 percent as a result, which surely caused chuckles around French dinner tables.

What bears noting is that although these breakthroughs occurred decades ago, evidence has been mounting ever since to support the hypotheses that wine promotes a healthy heart, among other benefits. The bottom line? Enjoying wine in moderation in the context of whole foods, plant-based diet is arguably quite compatible with a healthy lifestyle.

References:

1 The Lancet, Volume 355, Issue 9197, Pages 48 - 48 B

2 Age Ageing. 2009 Mar;38(2):206-12. Epub 2009 Jan 7

3 BMJ. 1996 Mar 23;312(7033):731-6

4 BMJ. 1996 Aug 10;313(7053):365

5 ACP J Club. 1996 Sep-Oct;125(2):50-1

6 BMJ. 1996 Aug 10;313(7053):365-6

7 BMJ. 1996 Dec 14;313(7071):1555; author reply 1555-6.

8 BMJ Vol310May1995

The Benefits of Going “High Raw.”

In the world of raw vegan cuisine, the term “high raw” typically refers to someone who consumes mostly fresh plant foods with a smaller percentage of cooked items. A common ratio might be 75 percent raw to 25 percent cooked, though this could vary with the seasons. Consuming mostly raw foods—with the addition of cooked veggies, beans, legumes or grains on occasion—offers many advantages.

The most obvious benefit is that your diet is still centered around healthy whole plant foods, which deliver extraordinary health benefits on so many levels. But with the high raw approach, you have greater flexibility than eating 100 percent raw, especially while dining out or traveling. And you may even come out ahead on nutritional benefits. That’s because while some vitamins and minerals are damaged by heat, others are actually better absorbed, as the cooking process breaks apart plant cell walls.

That doesn’t mean cooking is the only way to access nutrients locked in the cellular matrix of plants, however. Juicing fresh produce can also break down these barriers, as can processing raw foods in a high-speed blender to make soups and smoothies. These techniques may also increase bioavailability, which refers to the proportion of a nutrient that is absorbed from the diet and used for normal body functions.

You really can have the best of both worlds. Take tomatoes for example. They are lovely when enjoyed fresh, and rich in vitamin C and other nutrients which are damaged by heat. But if you occasionally eat them cooked, you may absorb more of the lycopene they contain, which is powerful cancer-fighting carotenoid antioxidant.(1) Lycopene may be even more protective than other carotenoids in reducing your risk of many forms of cancer.(2) Raw food aficionados will love the fact that sun-dried tomatoes offered an even higher level of antioxidant protection than cooked tomatoes in one study.(3) Bottom line? Tomatoes are great for you no matter how you slice them, so eat up!

Let’s take another valiant veggie—broccoli. This cancer-fighter is certainly beneficial when lightly cooked, but appears to be even better for you when consumed raw. That’s because heat can damage enzymes in broccoli that help form sulforaphane, a naturally occurring isothiocyanate (plant chemical) found to be highly protective against not only a variety of cancers such as breast, prostate, colon, skin, lung, stomach or bladder, but also cardiovascular disease, neurodegenerative diseases, and diabetes.(4)

Nor is broccoli alone in conferring these admirable benefits. Other cruciferous veggies deliver them as well, including arugula, Bok choi, Brussels sprouts, cabbage, cauliflower, horseradish, kale, radishes, rutabagas, turnips, watercress, and more. How can you best enjoy these heroic veggies raw? Think colorful salads, Cole slaw, cauliflower “rice”, crudité platters with luscious dips and sauces, raw kale chips, or a huge plate of broccoli with your favorite raw hummus.

What about spinach? Here is another case where benefits occur with both raw and fresh. Chlorophyll-rich spinach is fantastic for you when consumed raw, offering rich levels of folate, vitamin C, niacin, riboflavin, and potassium. However, if you enjoy it sautéed on occasion, that is beneficial too, as some research suggests that heat breaks down oxalic acid in spinach, a natural compound that can interfere with the absorption of calcium and iron.

You may prefer to eat 100 percent raw, but if you find the high raw approach to be more sustainable for you, by all means go with it. The larger point here is that higher vegetable consumption in general is linked with better health and lower risk of disease. So how about this? Eat whole plant foods, mostly raw, and seek variety. Here’s to your health!

References:

1 J.Agric. Food Chem., 2002, 50 (10), pp 3010–3014

2 Biomedicine (Taipei). 2016 Mar;6(1):2. doi: 10.7603/s40681-016-0002-8. Epub 2016 Feb 10.

3 Biomedicine (Taipei). 2016 Mar;6(1):2. doi: 10.7603/s40681-016-0002-8. Epub 2016 Feb 10.

4 Semin Oncol. 2016 Feb;43(1):146-53. doi: 10.1053/j.seminoncol.2015.09.013. Epub 2015 Sep 8.

Could You Go Raw?

Have you heard of the raw foods dietary approach? It’s a growing movement, led by many well known figures. Famous raw food enthusiasts include Donna Karen, Demi Moore, Cher, Woody Harrelson, Daryl Hannah, Susan Sarandon and Alicia Silverstone, among others. Celebs are notable in that they typically have access to the best food possible, as well as the most leading-edge health information. Given all that, these folks choose to emphasize a vibrantly nourishing, raw plant-based diet.

So, what compels one to pursue the raw foods experience? Well, some people may like the idea of a short term mini-detox or cleanse emphasizing fresh, raw foods, nut/seed milks and juices, and begin to feel so energized by the experience that they choose to continue. Others may already follow a plant-based diet of cooked foods, and decide that they want to optimize their vitality with a larger quantity of fresh, live foods offering higher levels of easily-assimilated nutrients and live enzymes.Yet other people may have serious health issues, and seek out the healthiest possible diet in an effort to salvage their wellness naturally. One retreat that has long catered to these needs is the renowned Hippocrates Institute in Florida: http://hippocratesinst.org/

A raw plant based diet includes fresh fruits and vegetables, sprouted nuts and seeds, raw nut and seed butters and milks, fermented foods, and a huge array of entrées and side dishes ingeniously crafted from these basic, highly versatile components. A food dehydrator is often used in the preparation of raw gourmet foods as it helps to approximate baked foods like chips and crackers without heating ingredients above 118 degrees, which is thought to protect vital nutrients and enzymes, and also to keep beautiful natural flavors intact.

Research suggests that cooking causes a significant decrease in the nutritional profile of most foods, with a few exceptions. Heating food beyond 118 degrees may denature important enzymes and decrease the potency of certain naturally occurring vitamins and minerals. It has been suggested that eating primarily cooked food (especially acid-producing, inflammatory animal products) can take a toll on your body’s enzyme reserves, whereas easy-digesting raw food is highly alkaline and rich in live, active enzymes, which may reserve your metabolic enzymes for detoxification, tissue growth/repair, assimilation of nutrients, cell production, growth, and rejuvenation.

It can be argued that a major key to optimal health is deriving the maximum level of nutrients possible from the foods you eat. Fresh, raw plant foods, bursting with nutrients, phytochemicals, fiber, enzymes and healthy fluids, possess undeniably cleansing and nourishing properties. And dehydrated foods offer great satiety while still delivering majestically on the nutrition front.

Despite the benefits, it's best to take a gradual approach to this way of eating, especially if you have been consuming the standard American Diet (SAD), heavy in animal protein and refined/processed foods, or even a vegetarian or vegan diet based in cooked and refined foods. This will help minimize the mild detox symptoms ranging from mild headaches to increased (cleansing) bowel movements some people experience. However, this is all part of a healthy transition. Perseverance is the key!

What if you go part raw? That’s cool too! Just bear in mind, when you do opt for cooked food, it’s wise to supplement digestive enzymes. How about this? Start with 30% raw, knowing that to obtain impressive results that you’ll feel on many levels, at least 70% raw is an ideal goal. No matter how you proceed, it’s your journey, so why not seek a beautifully healthy, radiant and energized destination?

Kiki's Date Cream

The delicious and versatile date, often referred to as nature’s candy, is a staple for many plant-based treats. So you can imagine how much application a healthy liquid sweetener made from them could have. Date cream adds a subtle sweetness to everything from fruit salad to plant-based ice cream to biscuits. Adding the optional liquid stevia intensifies the sweet flavor. Use Medjool dates if possible here, as they are especially fleshy.

Ingredients:

2 cups pitted Medjool dates, soaked

½ tsp. Pink Himalayan rock salt

½ tsp. liquid stevia, or to taste

Soaking water for blending

Directions:

Cover pitted dates with distilled water in a glass bowl and soak overnight. In a high speed blender, puree dates with the salt, stevia if using, and enough soaking water to attain a dense cream, noting that it thickens as it chills. Keep up to a week in the fridge and use in place of maple syrup or agave nectar. Enjoy in good health!

Eco-Beauty Basics

Are you an eco-beauty? That might best be described as someone who consciously seeks out safe, natural beauty solutions, as opposed to chemical-laden, mass market products. Going green with your personal care is smart on many levels. You’ll not only be protecting yourself from absorbing potentially dangerous toxins, but you’ll be doing the earth a favor as well.

Many people simply assume that the attractively packaged personal care products they find in pharmacies, grocery stores, and high-end department stores are safe and beneficial. Often, the opposite is true. Would you believe that neither these products, nor their ingredients, are either reviewed or approved by the FDA before they’re sold to the public? Yet many contain a plethora of chemicals that pose a danger to both the environment and your wellness.

When it comes to personal care products, consider that your skin is highly permeable, absorbing up to 60% of what you apply to it. According to the Environmental Working Group, Americans may use up to 126 different ingredients daily─many of which promote health problems over time. In fact, applying chemicals topically may be even more dangerous than swallowing them since they enter your bloodstream directly.

Eco-beauty is all about becoming more discerning about the products you select, not only for yourself, but for your children as well. If you don’t typically study the labels on your hairspray, shampoo, body lotion, shaving cream, and other cosmetic items as closely as you do with food products, now is a great time to start. Some of the top ingredients to avoid are:

• Sodium Lauryl/Laureth Sulfate

• Synthetic Fragrances

• Parabens

• Formaldehyde

• Phthalates

• Propylene Glycol

• Dimethicone

• Triclosan

• Talc

In her book “Easy Green Living,” author Reneé Loux discusses the possible health risks associated with these chemicals in a smart, credible manner. Her book is a treasure trove of green beauty/lifestyle tips and information. Happily, if you’re ready to make some changes, you can find safe, effective alternatives in every personal care category with brands like Kiss My Face, Ecco Bella, Beauty Without Cruelty, Aubrey Organics, Aura Cacia, and Burt’s Bees, among others.

Greening your personal care routine may save you money as well, if you discover that less is often more. Here’s to the natural beauty in all of us!

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Could You Go Raw?

Have you heard of the raw foods dietary approach? It’s a growing movement, led by many well known figures who have been at it for years. Take Super Model Carol Alt, for example, who embarked upon her raw food journey decades ago for health reasons. Her experience was so transformative that she was compelled to write not one, but three very comprehensive books on the subject, complete with a plethora of smart tips and fabulous recipes.

So, why would someone explore the raw foods experience? There are numerous reasons. Some may go in with the intention of a short term mini-detox or cleanse emphasizing fresh, raw foods and beverages, and feel so energized that they choose to continue. Others may already follow a plant-based diet of cooked foods, and opt to boost their wellness with an infusion of nutrients and enzymes from raw foods. Yet other people may have serious health issues, and seek out the purest possible diet in a desperate attempt to salvage their wellness. One retreat that has long catered to these needs is the renowned Hippocrates Institute in Florida: http://hippocratesinst.org/

One fascinating aspect to eating raw for any reasonable period of time is the changes you’ll almost inevitably experience. There’s an undeniably cleansing effect to these beautiful foods, bursting with nutrients, phytochemicals, fiber, enzymes and healthy fluids. Your body literally can’t help but respond.

Prepare for a wonderful, if occasionally challenging, journey. That’s because your experience is partially determined by your previous diet and general state of health. Depending on where you fall in that spectrum, you may experience some detox symptoms, from mild headaches to frequent (cleansing) bowel movements, all of which are part of your healthy transition. Perseverance is the key!

Numerous studies show that cooking causes a significant decrease in the nutritional profile of most foods. Heating food beyond 118 degrees Fahrenheit damages crucial enzymes and decreases the potency of natural vitamins/minerals. A major key to optimal health is deriving the maximum level of nutrients possible from the foods you eat. Consuming raw food is the obvious solution!

Eating cooked food (especially acid-producing meats), on the other hand, takes a heavy toll on your body’s enzyme reserves, whereas raw food is highly alkaline and dense with natural live enzymes. Why not reserve your metabolic enzymes for detoxification, tissue growth and repair, and assimilation of nutrients, not to mention cell production, growth, and rejuvenation instead?

What if you go part raw? That’s cool too! Just bear in mind, when you do opt for cooked food, it’s wise to supplement digestive enzymes. How about this? Start with 30% raw, knowing that to obtain impressive results that you’ll feel on many levels, at least 70% raw is an ideal goal.

No matter how you proceed, it’s your journey! so why not seek a beautifully healthy, radiant and energized destination?