Your food as medicine

Keen to live to a ripe old (healthy) age? While you are at it, want a nice trim figure, less stress and to save your memory?

Well it seems pretty obvious that what we eat has a lot to do with all this, but it also seems there is a fair bit of confusion around concerning what is best. So lets examine the latest research findings that point to the foods that make the biggest differences to our bodies and our minds.

Also, advance notice that I have accepted a short notice invitation to speak in South Sydney at a Public Lecture on the evening of Tuesday March 3rd on the topic Feed you body, Feed your mind (full details next week), but first




          Thought for the day

Between stimulus and response there is a space.

In that space is our power to choose our response.

In our response lies our growth and our freedom.


                        Viktor Frankl 





You are what you eat. Modern research is confirming it. Here is a hot selection of recent dietary related research findings.

Fruit and Veggies Reduce Death Risk
Fruit and vegetables reduced the risk of dying over observation periods ranging from 4.6 to 26 years, according to a new meta-analysis published in the British Medical Journal. Researchers analyzed 16 separate studies, including one with 833,234 participants, and found that each serving of fruit and vegetables decreased the risk of dying by 6 and 5 percent, respectively.
Wang X, Ouyang Y, Liu J, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014;349:g4490.


Want to lose weight easily? Try a vegetarian diet…
Adopting a vegetarian diet leads to weight loss, without calorie counting or exercise, according to a new meta-analysis published by the Academy of Nutrition and Dietetics. Researchers analyzed data from 15 studies which included a total of 755 participants, 197 of whom were prescribed vegetarian diets and 558 a vegan diet for at least four weeks, and found an average weight loss range of 7.5 to 10 pounds. People who were heavier to start with lost more weight.

Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. Published online on January 21, 2015.

Eat more good carbohydrates, live longer - Low-Carb Diets take another blow
People who consume more whole grains live longer, according to a new study from Harvard. Researchers analyzed the diets and mortality of more than 118,000 men and women from both the Nurses’ Health Study and the Health Professionals Follow-Up Study and found that, after an average of 25 years follow-up, more whole-grain intake was associated with lower death rates.

Every whole-grain serving was associated with a 5 percent lower risk for death in general and a 9 percent lower risk for death from heart disease.

Whole-grains, for this study, were defined as the whole grain (whole wheat, oats, brown rice, etc.) as well as its pulverized flour form (whole-wheat flour, oat flour, brown rice flour, etc.), which may be found in products such as breads and cereals. The benefits were independent of other lifestyle factors, including exercise and other dietary choices.

These findings support other studies that show that consuming more unhealthy processed carbohydrates and more animal products increases the risk for dying.

Wu H, Flint AJ, Qi Q, et al. Association between dietary whole grain intake and risk of mortality: two large prospective studies in us men and women. JAMA Intern Med. Published online January 5, 2015.

Vegans Have Less Stress and Anxiety
A vegan diet may lower your stress and anxiety levels, according to a new study. Researchers surveyed 620 vegans, vegetarians and omnivores about mood. Increased fruit and vegetable intake resulted in lower anxiety scores for male vegan participants, compared with nonvegans. Female vegan participants experienced reduced stress levels as a result of their animal-free diets as well as their lower intakes of sweets.

Beezhold B, Radnitz C, Rinnie A, DiMatteo J. Vegans report less stress and anxiety than omnivores. Nutr Neuroscir. Published online on November 21, 2014

Less bad fats - more memory    
As young adults increase their intake of trans-fat, memory worsens, according to a study presented at the American Heart Association’s Scientific Sessions. Researchers from the University of California analysed the diets and memory of 694 20- to 45-year-old men and found that as trans-fat intake increased, word recall decreased. Findings were later replicated in women.

Golomb BA, Bui AK. Trans fat consumption is adversely linked to memory in working-age adults. Research presented at: American Heart Association’s Scientific Sessions 2014; November 18, 2014: Chicago, Ill.

Eating more animal protein while pregnant associated with overweight adults
Researchers followed the offspring of 684 pregnant participants for an average of 20 years and found that the females were more than three times as likely to be overweight and the males more than twice as likely to be overweight when the mothers ate the most animal protein during pregnancy.

Maslova E, Rytter D, Bech BH, et al. Maternal protein intake during pregnancy and offspring overweight 20 y later. Am J Clin Nutr. 2014;100:1139-1148.

A plant-based diet reduces migraine pain
Forty-two adult affected by migraine were either assigned to consume a low-fat plant-based diet or take a placebo supplement for 16 weeks. Participants then switched groups for a second 16-week period. During the diet period, participants consumed a plant-based diet and then an elimination diet to remove foods that are common migraine pain triggers.

The severity of the worst headache pain improved significantly during the plant-based diet period, compared to the supplement period. The decline in migraine pain may have been due to the elimination of dietary pain triggers such as meat and dairy products or by weight loss or hormonal changes brought on by the diet change.

Bunner A, Agarwal U, Gonzales JF, Valente F, Barnard ND. Nutrition intervention for migraine: a randomized crossover trial. J of Headache and Pain. 2014;15:69. doi:10.1186/1129-2377-15-69.

Jump in bowel cancer rates in younger people linked to diet
Although there has been a steady drop in incidence of colon and rectal cancers (CRC) between 1975 and 2010 among persons aged 50 years and older, the opposite is true for those in younger age groups, according to researchers from the University of Texas MD Anderson Cancer Center.

On the basis of these trends, the authors estimate that by 2020 and 2030, the incidence rate of colon cancer will increase by 37.8% and 90%, respectively, for patients aged 20 to 34 years.

This figure represents a 131.1% incidence rate change of colon cancer by 2030 in younger patients, as compared with patients older than 50 years.

For those aged 35 to 49 years, the incidence rates are also projected to increase, but at a slower pace: 27.7% for colon cancer and 46% for rectal cancer by 2030.

Behavioral factors, such as obesity and physical inactivity may play a role the investigators note in their study. The prevalence of obesity has risen in the United States, and that is a known contributor to CRC, along with physical inactivity. The typical Western diet is high in red meat, fast food, and processed meats and is low in vegetables; it too has been associated with an increased risk of colon cancer.

One of the researchers, Dr Chang said. "we can all adopt healthier habits, such as exercising and improving our diets. Policy makers should encourage healthier behaviors."

JAMA Surg. Published online November 5, 2014.


Eating animal products creates metabolic waste products in the gut that lead to heart failure

The body produces trimethylamine N-oxide (TMAO) when it digests certain foods, including organ meats, red meat, and eggs.  A new study links higher levels of TMAO with death from heart failure. For five years, researchers followed 720 patients who had previously been treated for heart failure.

Those with the highest levels of TMAO in their blood had a 3.4 fold increase risk of dying, compared with those with the lowest levels. The presence of TMAO in the blood may also indicate other conditions such as stroke.


Tang WH, Wang Z, Fan Y, et al. Prognostic value of elevated levels of intestinal microbe-generated metabolite trimethylamine-n-oxide in patients with heart failure: refining the gut hypothesis. J Am Coll Cardiol. 2014;64:1908-1914.

Note There is a similar link that I have been referring to for many years between the metabolic waste products from meat and increased cancer rates.

Low-Carb Diets Increase Risk of Death for Heart Patients
Researchers analyzed the diets of 4,098 women and men who had previously had heart attacks and found they were 33 percent more likely to die from any cause and 51 percent more likely to die from heart disease if following a low-carbohydrate diet high in animal sources of protein and fat, compared with those whose dietary patterns consisted of fewer low-carb, animal-based products.

 Previous analysis of this same population showed that a diet lowest in red and processed meat products and sugar and highest in whole grains, fruits, and vegetables lowered the risk of death from heart disease by 40 percent, compared with no dietary changes.

Li S, Flint A, Pai JK, et al. Low carbohydrate diet from plant or animal sources and mortality among myocardial infarction survivors. J Am Heart Assoc. 2014;3:e001169.

Pre Type 2 Diabetes Increases Cancer Risk
Researchers analyzed 16 studies that included 891,426 participants worldwide and found Prediabetes increased the risk of developing cancer by 15 percent, particularly for liver, endometrial, and stomach or colorectal cancers.

The study notes that lifestyle changes can treat or even prevent this condition. According to the Centers for Disease Control and Prevention, 86 million American adults—more than one-third of the adult population—have prediabetes, the same proportion as in Australia.

Huang Y, Cai X, Qiu M, et al. Prediabetes and the risk of cancer: a meta-analysis. Diabetologia. Published online September 8, 2014.




If all of this does not scare the public health people and the health insurers and bring about major policy changes, nothing will! 

Consider this – the mind decides what we eat and drink and how much of it. How can we have an effective public policy for eliminating the chronic degenerative diseases like Pre Type 2 (Adult onset) diabetes, cancer, MS, heart disease, stroke and Alzheimer’s, unless we integrate a program to train the mind?

Simple answer… No way!



2015 CALENDAR OF EVENTS
Full details are on the website, click here

NEXT MEDITATION RETREAT
Meditation in the Forest        March 27th to April 2nd  2015

During this meditation retreat, we will be focusing upon the deeper stillness of meditation. We will explore the theory, but moreso, the actual practices that help us to go beyond the activity of the thinking mind into a more direct and profound experience of the still mind.

Deep, natural peace. A calm and clear mind. So many possibilities follow…..

FULL DETAILS Click here

NEXT SPECIFIC CANCER PROGRAM
CANCER and BEYOND  May 2015   Monday 4th at 11am to Friday 8th at 2pm

Five Day Residential Follow-up Program at the Gawler Foundation in the Yarra Valley

This program is specifically designed for those with cancer along with their support people who have attended a previous Gawler Foundation program or equivalent such as with Sabina Rabold, CSWA, Cancer Care SA, CanLive NZ, or with the Gawlers

A unique opportunity to meet with like-minded people once again, to consolidate what you already know, to learn more from the combined knowledge, experience and wisdom of Ian and Ruth, to reaffirm your good intentions, and to go home refreshed and revitalised.

FULL DETAILS Click here 

NEWS
You Can Conquer Cancer released in the UK 
Harper UK/Thorsens was due to release a specific UK edition of You Can Conquer Cancer at the end of January. Here is the link for anyone interested: Click here

A Polish edition is about to be published and I shall post details as soon as I have them.

CANCER SUPPORT IN MELBOURNE

GOOD NEWS for people affected by cancer in Melbourne. Much respected colleague Liz Stillwell has recommenced the Cancer Support Group and is meeting each Tuesday at the Augustine Centre.

The group will meet in term-times and all are welcome, including caregivers of course.

Many of you will know the Library at the Augustine Centre/Habitat Uniting Church, a large & wonderful book lined place of comfort, well seasoned with history for this group (I was running groups there in the early eighties and for those who have seen the historical documentary Mind the Healer, Mind the Slayer that was made in those heady days, this building featured quite prominently).

Liz has an excellent volunteer in Katrina Jenner and is well resourced. She is very experienced having trained extensively including with me, we have worked together for many years and still do and she has just completed her first unit of Clinical Pastoral Education at Royal Melbourne Hospital.

PS : Sleep workshop:  Please note Liz is also facilitating a 3 session Sleep Improvement workshop at Sentient Being Wellness at Eltham on Friday 20th, Sat 21st & Friday 27th Feb.

A melting pot of sleep information and experiential Hypnotherapy. 

For details contact Liz on 041 5665 822 or  www.stilwellinhealth.com

Mindful Eating. Five simple things that when you can do them will almost certainly bring you to an ideal weight without any focus on dieting.

Want to be able to eat what you like, when you like and really enjoy it? Want to drop all sense of guilt, fear and recrimination around food and maintain a healthy, stable weight intelligently? Free of effort. This week, 5 simple things that can deliver all this for you.

Facts are around 60% of adults in Australia and the USA are overweight or obese. Even if you are just a little overweight, you are certainly not alone. We all know the health consequences. Not good.

Now I am one of those fortunate people who in their sixties still has visible stomach muscles. How so? Easy. I have never “dieted”, but for many years mindfulness has been the guiding light for what I eat and how I eat it.

So this week, lets go Out on a Limb once more, and in a very personal way I will share 5 elegant possibilities to do with mindful eating. Also, a reminder Meditation in the Desert is only 3 months away, was fully booked last year and is such a wonderful experience if you value meditation, the Central Australian Desert and the notion of authentic cultural exchange with genuine Indigenous leaders. Details?  –  CLICK HERE.

But now,

Thought for the Day

The beginning of love

Is to let those we love be perfectly themselves

And not to twist them 

To fit our own image.

Otherwise, we love 

Only the reflection of ourselves we find in them

                  Thomas Merton

According to recent research, mindfulness can reduce food cravings, normalise appetite and help regulate how much we eat. Maybe I am not alone! Supermodel Gisele Bundchen even credits mindfulness and meditation with helping her lose her baby weight just two months after giving birth. Must be good. So how to do it?

1. Mindful shopping (or mindful food gathering)

I love shopping for food. It brings out a natural form of mindfulness. I pick up a potato, feel its weight, squeeze it a little, roll it around and reflect: “ Is this a potato I want to make a part of me? Is this the sort of potato that I want my body to become?”

I remind myself, what I will eat will become my new body. Today’s potato is my future body. So I am rather deliberate about it. Sure, it does take a little extra time (but not much); and the upside is shopping itself becomes a meditation. Enjoyable.

Also, I know that food control starts in the shop. If you bring no junk food into the house, the only way to eat any is to send out for pizza!!!

I love shopping for food mindfully.

2. Mindful food preparation

I love preparing food. Again, it brings out a natural mindfulness. I pick up the potato, in the kitchen thistime. Smile. Bathe it if necessary. Yes, more than wash, bathe it. There is a tenderness, a respect, a natural care for this thing, this potato I plan to eat, maybe share with family and friends. 

How wonderful this potato is here for the eating. Mindfulness comes naturally. Everything about the preparation, the cooking has my full attention. I do not want to miss anything. 

I love preparing food mindfully.

3. Mindful eating

Now we are getting really sensual. The potato is on the plate. The colours. The smells. The texture. The taste. Yummmmm! Why would you want to miss any of this? I love eating mindfully. It is so pleasurable. So satisfying. So filling. 

For me it is virtually impossible to over-eat. Maybe it happens a few times a year, but then there is a natural balance, eating less for a meal or two. No effort. It all comes naturally. 

I love eating mindfully. 

4. Gratitude

If you do not eat, you die. If there is nothing to eat, you die. Simple. 

I am so appreciative of having food in the shops, food in my garden. 

I go to the Victoria Markets in central Melbourne and walk down the aisles marvelling at the abundance. Grateful for the large organic section. Forty years ago when I was struggling to overcome cancer, there was literally one organic vegetable shop in all of Melbourne. Now most suburbs have a shop, and most supermarkets an organic section. Got to love it.

Then I am so grateful for all the shop assistants, all the people involved in transport, all the gardeners, the people that all these people rely upon in turn to make their work, their service possible.

Take a moment to think through all of what it has taken to enable your potato to be in the shop, and you will be feeling immense gratitude for an immense number of people. They are all a part of your diet.

Gratitude is the key to appreciating and valuing what you eat.

5. The optional extra. The real delight. Grow your own food – mindfully.

The joy of having this privilege of having a home vegetable garden. And the benefit of knowing what it takes to nurture a potato, to actually grow one – or two.

Such respect for the potato that comes from the home garden. Grow it mindfully and all else follows.

Such respect. Such mindfulness.

I love growing food mindfully.

Nothing about dieting. 

Nothing about what or how much or when to eat. 

Just mindfulness and gratitude. 

Now there is a diet for you!

ADDENDUM – Are statins a justification for mindless gluttony?  

Gluttony is the word the researchers used!

Statins are intended to be cholesterol-lowering drugs but according to recent research published by the American Medical Association, those who use them tend to gain more weight and eat more fat and calories.

In a National Health and Nutrition Examination Survey, researchers found that over ten years those on statins had an increased calorie intake of 9.6 percent while their fat intake increased 14.4 percent. Over those same years, people  who did not take cholesterol-lowering medications had no significant changes in calorie or fat intake.

Those on the medications also gained more weight, compared with those not on medications. The authors conclude that patients had adopted a false sense of security, and dietary intake needs greater emphasis.

Sugiyama T,et al. Different time trends of caloric and fat intake between statin users and nonusers among US adults: gluttony in the time of statins? JAMA Intern Med. Published online April 24, 2014.

NOTICEBOARD

Meditation in the Desert  : August 29 – September 7

Come, join Ruth and myself along with like-minded people for 7 days of meditation in the
extraordinary atmosphere of the Central Australian desert, followed by several days of close contact with senior local indigenous leaders. 

Also, there is an add-on tour we have arranged especially to follow after the retreat for those wishing to travel on to the key sites around Alice Springs - the Rock, Kata Juta (the Olgas) etc. 

Many from previous years have described this as a genuine trip of a lifetime.

For full details CLICK HERE

RELATED BLOGS

The 2 top ways to develop mindfulness in daily life

Meditation in the Desert

NEWS
1. Swami Shantananda trained with me many years ago and was on the Foundation's Board for some years, so I came to know her well and can recommend this workshop she will be presenting on May 24th for those seeking the essence of meditation.

Please note: The notice above is a jpeg, so here is the email address in clickable form:

robert@classicalyoga.com.au

2. What are they doing?
Bonus points for anyone who knows where the picture was taken for this week’s version of “Meditation delivers!” on my Facebook page. If you have not caught up with it, for the last few months I have been having fun connecting photos I have taken around the world with something that “Meditation delivers!”. This week the caption is “Want to stand out from the crowd?” 

So where in the world are the girls and what do you imagine they are doing? Have your say on the comments section.

Answers next week

Ian Gawler Blog: Is soy safe? – part 2

Please note: This blog has been re-posted as there were some technical issues in the original post.

As you tuck into a delightful tofu and veggie stir-fry, or maybe even some tofu ice-cream, is there a lingering doubt? Is this really doing me good? Am I contributing to the prevention of breast and prostate cancer, or am I, as some would have us believe, contributing to their increased likelihood?

If so, you need the answer to this question: Do the phyto-oestrogens in soybeans act like oestrogen or Tamoxifen? Need a full explanation? Let us go Out on a Limb once again, follow on from last week’s exploration of the soybean itself, and explore how cancer and soy beans interact.



Then news of my next workshop; this time in one of Mt Macedon’s most beautiful estates, complete with a gorgeous garden. Duneira on Saturday August 24th. But first




Thought for the day
The doctor of the future will give no medicine, 
But will instruct his patient in the care of the human frame, 
In diet and in the cause and prevention of disease.
                                         Thomas Edison, 1902




WHY LINK SOY and BREAST CANCER?
1. There are historically low breast cancer incidence rates in Asia, where traditional soyfoods are a staple.

2. Research demonstrates isoflavones in soy may exert anti-oestrogenic effects.

3. Some epidemiologic data shows a higher soy intake results in a lower breast cancer risk.

4. Rodent studies demonstrate soy protects against carcinogen-induced mammary cancer.

HOW BREAST CANCER IS EFFECTED BY OESTROGEN
In broad terms, there are 2 types of breast cancer; oestrogen positive and oestrogen negative. Our discussion relates to oestrogen positive cancers in particular and these make up about 70% of all breast cancers.

Oestrogen positive cancers are aggravated by oestrogen (the main female sex hormone). How this happens is that on the surface of oestrogen positive cancer cells there are receptors for oestrogen. When an oestrogen molecule comes into proximity with such a receptor, it attaches (but does not go into the cell) and creates a cascade of reactions within the cell that speeds up the cancer’s progression.

In earlier times, removal of the ovaries was attempted as a way to reduce oestrogen levels in women with breast cancer. But oestrogen is made in other parts of the body, so only in exceptional circumstances has this proven useful.

Many people will have heard of tamoxifen. This was heralded as a breakthrough drug as it attaches to the oestrogen receptors, but does not cause the internal reaction and so blocks the effects of oestrogen. Unfortunately, it does aggravate uterine tissue and is associated with increased uterine cancer, but on balance it remains a widely used anti-cancer drug. Simply put, tamoxifen is an oestrogen antagonist.

WHAT OESTROGEN IS IN SOY?
There are 3 main oestrogen-like chemicals in soybeans; genistein, daidzein, and glycitein. They are present in their beta glycoside forms: genistin, daidzin, and glycitin, hence you may see them written differently.

Genistin/genistein, daidzin/daidzein, and glycitin/glycitein account for approximately 50–55%, 40–45%, and 5–10% of total isoflavone content, respectively in soybeans.

Older adults in Japan and Shanghai, China, typically consume between 25 and 50 mg/day of isoflavones and probably no more than 5% of these populations consume more than 100 mg/day. In contrast, people in the United States and Europe consume an average of less than3 mg/day.

Isoflavones have a chemical structure similar to human oestrogen but bind to estrogen receptors more weakly. Significantly, it has been suggested that genistein, which is the best-studied isoflavone, along with the other isoflavones may act like tamoxifen as estrogen receptor blockers.

What has also drawn attention in recent years are conflicting concerns that isoflavones may stimulate the growth of existing estrogen-sensitive breast tumors. These concerns are based on evidence gathered from studies involving tissue cultures and rodents. However, they do contrast with the human epidemiological evidence that shows among Asian women higher soy intake is associated with a nearly one-third reduction in breast cancer risk and that Japanese breast cancer patients, in comparison to Western women, exhibit better survival rates even after controlling for stage of diagnosis.

SOY FOR THE PREVENTION OF BREAST CANCER
In Asia, isoflavones are consumed as traditional soy foods and not in pure or enriched forms. Epidemiological data associates lifetime, and particularly pre-adolescent consumption of traditional soy with a decreased risk of breast cancer development in humans.

An Asian-American study on soy found that women, pre- and postmenopausal, who consumed tofu, had a 15% reduced risk of breast cancer with each additional serving per week.

Wu AH, Ziegler, et al. Tofu and risk of breast cancer in Asian- Americans. Cancer Epidemiol Biomarkers Prev. 1996;5(11):901-906.

Another trial reported that women in the highest tertile intake of tofu had a 51% decrease risk of premenopausal breast cancer when compared with women in the lowest tertile. In this study, no statistical significant association was observed between soy intake and breast cancer risk among postmenopausal women.

Hirose K, Imaeda N, Tokudome Y, Goto C, Wakai K, Matsuo K, et al. Soybean products and reduction of breast cancer risk: a case-control study in Japan. Br J Cancer 2005;93(1):15-22.

Messina and colleagues published a major review on this subject in 2008 and here I quote from what I consider to be one of the very the best review articles on this topic:

The conclusion drawn from this extensive review of the available literature is that currently there is little evidence to suggest that any potential weak estrogenic effects of dietary isoflavones have a clinically relevant impact on breast tissue in healthy women. Limited data suggest this is also the case for breast cancer survivors.

This evidence includes multiple trials showing no effects on breast proliferation or mammographic density and considerable epidemiologic data showing either no effect or a modest protective role of soy/isoflavone intake on breast cancer risk.

Based on this evidence it seems unlikely that isoflavone consumption at dietary levels (i.e. <100 mg/day) elicits adverse breast cancer-promoting effects in healthy women or breast cancer survivors not undergoing active treatment.

Messina MJ and Wood CE; Nutrition Journal 2008.  For the full reference, CLICK HERE 

SOY AND ITS AFFECTS ON BREAST CANCER
Several earlier studies suggested that whole soy foods appeared to have no negative or positive effect on breast cancer. For example the following two studies found soy foods had no negative impact on breast cancer survival.

Boyapati SM, et al. Soyfood intake and breast cancer survival: a followup of the Shanghai Breast Cancer Study. Breast Cancer Res Treat. 2005;92(1):11-17.

Nishio K, et al. Consumption of soy foods and the risk of breast cancer: findings from the Japan Collaborative Cohort (JACC) Study. Cancer Causes Control. 2007;18(8):801-808.

This, and other evidence, prompted Messina and colleagues in their 2008 review quoted above to state:

Available data on breast cancer recurrence and mortality provide some assurance for breast cancer patients that soyfoods/isoflavone supplements, when taken at dietary levels, do not contribute to recurrence rates although more data are clearly needed to better address this issue.

Currently there are no data to support the idea that soyfoods or isoflavone supplements improve the prognosis of breast cancer patients.

However, in 2009, following more analysis of the Shanghai study, strong new evidence was published showing significant benefits of consuming soy for women with breast cancer in terms of better survival and less cancer recurrence, making Messina’s claim seem outdated.

Women consuming soy in the highest quartile had a 29% lower death rate over the 4 year follow up, and 32% reduced risk of recurrence. The protective effect was present regardless of oestrogen receptor status of the cancer, or whether tamoxifen was used or not.

This is the most compelling evidence to date of a benefit for soy consumption by women with breast cancer (as opposed to no harm). It is important because it shows a benefit for increased soy consumption irrespective of oestrogen receptor status or tamoxifen use.
Shu XO et al. Soy food intake and breast cancer survival; JAMA. 2009 Dec 9; 302(22):2437-43.
For the full reference, CLICK HERE

BUT BEWARE:  NATURAL SOY, PROCESSED SOY – DIFFERENT OUTCOMES
However, it may be that the non-traditional soy foods do create problems. Significantly, soy protein isolates do not contain many of the bioactive components present in whole soy. As we clarified last week, refined products include soy flour and its processed derivatives.

Research has demonstrated that soy protein isolates (85–90% soy protein) do stimulate the growth of estrogen-dependent tumors. Another study evaluated the relative effects of different degrees of soy processing on the growth of pre-existing tumors and demonstrated that consumption of isoflavones in increasingly purer or more highly enriched forms may have a proportionally worse effect on estrogen-dependent tumor growth.

Allred CD,et al. Soy processing influences growth of estrogen-dependent breast cancer tumors. Carcinogenesis 2004;25:1649-1657.

Some research has shown that soy processing increases breast cancer growth in mice. This may be related to isoflavone metabolism and bioavailability, but more research is needed.
Allred CD, et al. Soy processing influences growth of estrogen-dependent breast cancer tumors. Carcinogenesis 2004;25:1649-1657.

SOY AND TAMOXIFEN
There has also been some concern expressed that soy products may actually interfere with the action of tamoxifen itself. However, recent studies examining the interaction between soy and tamoxifen have yielded neutral or beneficial findings.

In one study, soy intake had no effect on levels of tamoxifen or its metabolites.
Wu AH, et al. Tamoxifen, soy, and lifestyle factors in Asian American women with breast cancer. J Clin Oncol. 2007;25(21):3024-3030.

In another, the combination of tamoxifen and genistein inhibited the growth of human breast cancer cells in a synergistic manner in vitro.
Mai Z, et al. Genistein sensitizes inhibitory effect of tamoxifen on the growth of estrogen receptor- positive and HER2-overexpressing human breast cancer cells. Mol Carcinog. 2007;46(7):534-542.

SOY AND YOUNG GIRLS
Of great interest is research that demonstrates eating soy foods during childhood and adolescence in women, and before puberty onset in animals, appears to significantly reduce the risk of breast cancer later in life.

SYNERGISTIC EFFECTS OF SOY
Research evidence indicates a possible synergistic relationship between soy and green tea consumption.

SOY AND THE AUTHORITIES
The American Cancer Society in 2006 concluded that breast cancer patients can safely consume up to three servings of traditional soyfoods per day, although the group advised against the use of more concentrated sources of isoflavones such as powders and supplements.

The United States Health and Human Services Agency for Healthcare Research and Quality (AHRQ) conducted a review of the available studies and found little evidence of substantial health improvements and no adverse effects, but also noted that there was no long-term safety data on estrogenic effects from soy consumption.

The AHRQ report notes that future studies of the health effects of soy need to better address the complex relationship between health and food components, including how variations in the diets, lifestyles, and health of participants might affect the results. Also, studies that substitute practical amounts of soy products into people's diets would better address the question of whether people should make the effort to include more soy in their diet.

The Cancer Council of New South Wales released a statement saying scientific research suggests that overall the moderate consumption of soy products does not appear to present a risk to women with breast cancer, and there is equivocal evidence that consuming large amounts of soy products may have a protective effect against developing breast and prostate cancer. However, the Council does not recommend taking soy dietary supplements as there is no evidence they are either effective or safe at preventing or treating cancers.

WHAT RUTH AND I DO
We regularly eat organic tofu and soy yoghurt (which Ruth makes from Bonsoy). Ruth drinks small amounts of soymilk (mostly Bonsoy in teas), but I do not – I do not like it and have teas and dandelion coffee black). We eat some tempeh but only have silken tofu if ordered by mistake when eating out! We avoid processed soy products and read labels to avoid the myriad of foods with these products added to them.

MY OWN CONCLUSIONS and RECOMMENDATIONS
In answer to the key question, I conclude the phyto-oestrogens in soy act like tamoxifen not like oestrogen. Based on the evidence available, soy eaten in its traditional forms acts as an oestrogen antagonist, making it helpful in preventing and overcoming both breast cancer and prostate cancer. I also conclude:

1. Traditional soy foods are almost certainly safe and warrant being a part of a healthy diet for healthy people. I recommend them. I particularly recommend regular soy consumption for young and adolescent girls; but then lifetime consumption seems ideal.

2. Processed or refined or concentrated soy products run the real risk of being problematic for everyone. I do not recommend them.

3. For women with breast cancer, the best evidence currently available suggests traditional soy foods, eaten in traditional amounts are likely to be safe and may well be helpful in reducing recurrences and extending survival. I recommend them.

RELATED BLOGS
Is soy safe? - Part 1

Coconut oil – are you nuts?

Food for life – what to eat when

RESOURCES
You Can Conquer Cancer – the revised edition has many other explanations like this one on soy. What type of protein and how much? Which are the best fats to eat and to avoid, and so on. This book is about prevention and long-term good health, as well as cancer recovery.

NOTICEBOARD
1. NEXT WORKSHOP in the Melbourne region: Inner Peace, Outer Health

Mt Macedon on Saturday August 24th, 10am (arrive 9.30) to 4.30pm

Duneira is an exquisite heritage hill station property on the slopes of Mt Macedon. The garden is like a meditative space, so beautiful and filled with majestic trees. I love being there!

Then the house itself is grand enough to host good sized but still quite intimate events. There is a tradition now at Duneira of hosting community events that range from music to personal development and Ruth and I have become regulars.

So, fancy a nice drive to a beautiful place for a meaningful event? If so, CLICK HERE





2. MEDITATION in the DESERT

The experience of a lifetime. Seven day meditation retreat with Ian and Ruth in the extraordinary, natural meditation space of the Central Australian Desert, followed by a few days being in the company of senior local indigenous leaders.

For full details, CLICK HERE










3. IMAGES, WORDS AND SILENCE


Five day retreat/training for everyone interested in Insight, Healing and Wellbeing.

At the Foundation's centre in the Yarra Valley with Drs Ruth and Ian Gawler and Dr Nimrod Sheinman, world authority on the use of creative imagery for healing and personal development.

For full details, CLICK HERE

Is soy safe?

Often I am asked “Are soybeans and their products safe to eat?” It seems some people would have us believe soy is full-on toxic. Others point to the low rates of breast cancer and menopausal difficulties in Asian women, link this to their regular soy consumption and suggest soy is something we would all benefit from.

Wherein lies the truth? Let us go Out on a Limb once more and examine the science behind soy and breast cancer so we can bring some logic and clarity to this often steamy debate. Then I will tell you what Ruth and I actually do, and not shirk from drawing some compelling conclusions and making recommendations.

Also a reminder Meditation in the Desert starts September 6th and we do have a couple of places still available.  LINK HERE. Attached is an amazing aerial shot of the desert taken near to where we go in the Western MacDonnell Ranges. Just like an aboriginal painting. Or is that Fred Williams?! The picture is even more remarkable full screen.

But first

Thought for the day
If information alone could change people, 
Everyone would be skinny, rich and happy.
                                              Les Brown, composer and band leader

Soy products have gained widespread popularity in the West over the last 50 years. The supermarkets are full of them and they are added to so many pre-prepared foods, yet whether they are really safe, and especially what to recommend in regard to breast cancer has been an issue of great contention this last decade. It is an area in which I have taken a great deal of interest. I have read widely, spoken to many authorities and fielded many questions.

What follows then is a major piece in two parts which aims firstly to bring understanding to the soy bean itself. Particularly when it comes to nutrition, I am of the view that if we can understand the principles, then the details follow fairly simply and we will have the confidence to make good choices.

And then next week, how does soy interact with breast cancer? Does it cause or prevent breast cancer? And what of its role for those who have developed breast cancer – does it help or hinder? And what about prostate cancer and our health in general?

As it seems the answers to these questions may well vary depending upon what type of soy foods we eat, let us begin by understanding the bean itself.

THE SOY BEAN (Glycine max)
1. The raw soybean (or soya bean as it is called in the UK) is a legume that originated in East Asia but is now classified as an oilseed rather than a pulse by the FAO. There are 2 main types, those used for eating (which make up about 15% of world production), and those for oil (85%).

Raw soybeans contain trypsin inhibitors that make them toxic to humans and all other animals with a single stomach. Happily, cooking with "wet" heat destroys the enzyme and solves this problem, so all edible forms of soy have been, or need to be cooked.

HINT: Do not sprout soybeans unless you plan to cook them.

2. The traditional use of soybeans fall into 2 categories:
i) Non-fermented foods including tofu, tofu skin and soy milk.

ii) Fermented foods including tamari (traditionally made pure soy sauce), miso (fermented soybean paste), and tempeh. Fermentation does lower the phytoestrogen content found in raw beans. People have claimed that historically soybeans were only used after fermentation, but we shall investigate whether or not this would seem to be a relevant issue.

3. Processed soy products are a more modern phenomena and usually stem from soy flour (made by roasting and grinding the beans) and its products.

One of the most common is TVP (Texturized Vegetable Protein – which also can be made from wheat, oats and cotton seeds). TVP is a de-fatted soy flour product that is a by-product of extracting soy oil. It has a protein content equivalent to that of meat and is often used as a meat substitute or extender.

Fat-free (defatted) soybean meal is a significant and cheap source of protein for animal feeds and many prepackaged meals. It is used widely. Processed soy may be found in many things from vegetable sausages to Mars bars.

SOY BEAN FACTS 

GMO 
In 1997, about 8% of all soybeans cultivated for the commercial market in the United States were genetically modified. In 2010, the figure was 93%. Unless a soy product stipulates that it is GMO free, or organically grown, it is almost certain to contain at least some genetically modified beans.

Soy oil 
Soy beans have a high oil content; around 20%; and soy oil accounts for about 65% of all oil used in commercial and home cooking. However, soy oil is low in Omega 3 fatty acids and high in Omega 6s. The ratio is .13 : 1, whereas flaxseed oil is 3.45 : 1; so for all the reasons why flaxseed oil is good for regular use, soy oil is not.

Tofu usually contains under 10% fat, so the oil type is not a major issue when eating it – unless you have very particular needs.

Soy protein
Soy beans are high in protein: around 38–45%.

Soybeans are an excellent source of complete protein. A complete protein contains in the one food all the essential amino acids in a good balance necessary for human health. Meat is well known as a complete protein and concerns have been raised (probably in a way that is highly overrated) that vegetarians may miss out on some amino acids.

Soy protein has the nutritional equivalent of meat, eggs, and casein for human growth and health. So, as confirmed by the US Food and Drug Administration, soy is a good source of protein for vegetarians and vegans.

Tofu – how it is made 
Soaked soybeans are ground; water is added and boiled.  The pulp is then removed leaving soymilk. Next, a natural mineral coagulant such as calcium sulfate, magnesium chloride, or a mixture of both is added, causing the soymilk to curdle. The curds are removed, placed in a cloth-lined box and varying amounts of pressure applied to form soft, regular, firm or extra firm tofu.

The firmer the tofu, the higher the protein and fat levels.

Silken tofu is made when either calcium sulfate or glucono-delta-lactone is added to a thick, rich soymilk. The mixture is put into a package that is then heated to activate the coagulation and produce the tofu in the package. 

Typically, tofu contains between 10 and 15% protein and 5 to 9% fat.  It is relatively low in carbohydrates and in fibre (as the pulp was removed), making it easy to digest.

Soy production and the environment
Soybeans produce

   . at least twice as much protein per acre compared to most other major vegetables or grains.

   . five to 10 times more protein per acre than land set aside for grazing animals to make milk.

   . up to 15 times more protein per acre than land set aside for meat production.

Environmental groups have reported increased soybean cultivation in Brazil has destroyed huge areas of Amazon rainforest. However, most of the soybeans  grown contribute to livestock fodder and oil production, so there is still great environmental merit in eating less meat and more soybeans.

NEXT WEEK

How is breast cancer affected by oestrogen? Do the phyto-oestrogens (natural, oestrogen-like substances) in soybeans cause breast cancer, protect from it, help or hinder recovering from it? And what of soy and prostate cancer and our health in general?

RELATED BLOG
Eating Well, Being Well

NOTICEBOARD

1. Meditation in the Desert September 6th to 15th


Seven days meditating in one of the world’s best natural meditation environments, followed by several days hanging out with senior local indigenous people. A rare chance to glimpse something of this sadly disappearing, or at least, dramatically changing, traditional culture.


To the right, the view of the Western MacDonnell Ranges from Hamilton Downs where we sit to meditate.


Just a couple of places still available. For enquiries LINK HERE or ring +61 3 59666130

2. Meditation classes in Albury, 6th August 2013
Kaye Ellis is someone I know well and can recommend. Her next meditation course in Albury runs weekly for 6 consecutive weeks beginning on Tuesday 6th August 2013 at 2pm. Each class runs for 1 and a half hours. Kaye does not charge for the courses but asks that if able, participants donate $10 per session which she then gives to the Gawler Foundation.

Details about the course and Kaye’s interest in meditation can be found at meditationalbury.weebly.com. Contact Kaye Ellis: kaye.ellis3@gmail.com

GREAT TED TALK
Your genes are not your fate, with Dean Ornish. To find out how to change your genes, LINK HERE

Ian Gawler Blog: In praise of fast cars

What can we learn from a very fast old car?
Plenty really. I drive a Subaru WRX. Fabulous car. I was fortunate and happened to buy the 1998 model, in my opinion the best looking WRX of all time. Sleek, elegant, relatively cheap, and bloody fast!

My car is about to celebrate its 15th birthday, having just turned over 300,00Kms. Yes 300,000Kms! And it still goes very fast!

And yes, I know that these days it is about as politically correct to admit to loving driving fast as it is to loving being a smoker, but it is a fact. I love speed. Always have.

So this week, let’s go “Out on a Limb” and discover what we can learn from a very fast old car. But first, I also love being still, so

Thought for the Day
Profound and tranquil, free from complexity
Uncompounded luminous clarity
Beyond the mind of conceptual ideas
This is the depth of the mind of the victorious ones.

In this there is not a thing to be removed
Nor anything that needs to be added.
It is merely the immaculate
Looking naturally at itself
                        Nyoshul Khen Rinpoche


The car metaphor is simple but very strong
As a fast car, to get to be 15 years old and to continue to look as good as you did in the early days, to continue to go as fast as you did in the early days; it all takes some work. Good care, regular servicing, a few running repairs, and maybe a facelift!



My WRX came with all the raw ingredients.


The car looks terrific to my eye; it has beautiful lines, is compact, elegant and very practical. In many ways it looks like a modest hatchback.

(This one looks the same, but is not my actual car)



But then there is this incredible turbo-charged Boxer motor that is hooked up to everything that matches. The outcome? A racing billycart. Sure the ride is a little rough, but it moves fast, handles extraordinarily well and has been incredibly reliable. I love driving this car.

But then, the truth is the car is serviced regularly by the best Subaru people I could find using only genuine parts. It has never had an accident, despite being driven very hard in its early days, more sedately of late. It did blow up a transmission at 30K, but Subaru recognised an in-built fault and replaced it free of charge. Being automatic, the transmission did need replacing again recently.

The only other difficulty was when the failure of a minor part led to a major engine problem at around 200K and the bottom half of the engine needed replacing. And I did have it resprayed a year or so ago.

So the simple metaphor. Compare the car to the body. My body is 63 years old. Still goes quite well despite being short of one leg, one lung and most likely one kidney. But this body of mine, like the WRX, gets very well looked after.

Fuel
I am quite particular about what goes into it this body of mine. The WRX would probably run on basic unleaded; splutter along at least; but it goes best on Premium and that is also better for its engine.

My body, like the WRX, is a combustion engine. You put things into it, it burns them up and it goes. The WRX has a simple combustion engine and I am very particular about what I put in its petrol tank. My body is an exquisitely complex combustion engine. It makes logical sense to be even more attentive to what goes into my own tank.

Why not use the best? Why not eat the best?

Regular servicing
For me, regular meditation is like servicing. Worth doing daily. Going on retreat is a more deliberate form of servicing, as is having a regular massage, taking time out in the garden or going for a walk. Regeneration time. When I need to, which is often, I want to know that everything has been done, everything is ready, so that I can be at my best.

Why not be at your best?

Respraying
This seems to be unknown or overlooked by many, but in my view, good food, really good food, is way more effective then a facelift. Eat consistently well and skin tone is good, wrinkles smooth out and an inner glow emerges.

Why not look at your best?

Driving
For me, driving is one of the best moving meditations. To drive safely, especially if fast, you need to be very present, very mindful. Not overly tense, not spaced out;  just right - really relaxed in the true sense of the word. Sharp and relaxed. Aware.

Why not be aware and mindful?

Actually, I treat my body better than the WRX. I like to think I treat it like a Formula One racing car, where everything is taken seriously, but there is a lot of fun involved. That attitude certainly helped me to recover from a very difficult cancer. And these days, while I am not fixated, I am fairly diligent, and this attitude helps me to make the most of the bits that I do have, to live and enjoy life to the full, and to make the most of what it is that I have to offer to others.

And finally, along with the WRX’s milestone 15th birthday next month, I will celebrate returning to having no demerit driving points against my name. Not sure as the years advance if I am becoming more politically correct or just more careful?
Love that car!

RELATED BLOGS
                   Food 101 - What food goes into your tank?

                   Meditation in the Desert

RESOURCES
BOOK        You Can Conquer Cancer – for all the answers to your food questions, and how to be confident of, and enjoy Formula One food!

CDs            Eating well, Being well – outlines the dietary recommendations found in my experience to be best suited to those interested in eating well - for themselves and the family.


                   Eating for Recovery – more specific recommendations for those affected by cancer. Builds on the first food CD, so if you are managing cancer, the two CDs are necessary.

PLEASE NOTE. If you are ordering Books or CDs via this blog, my own website or from the Gawler Foundation directly, their website is being upgraded and the on-line store is still coming, so for the moment, to order you need to ring during normal business hours:  03 59671730

NEWS
1. Coconut oil
Wow. I was naive enough to imagine last week's guest post from Professor George Jelinek explaining why he and I consider coconut oil to be best avoided would only interest a few. Actually, it attracted a huge readership and led to much discussion, including many valuable questions and answers from George and myself that are worth visiting in the Comment section.

2. MELBOURNE WORKSHOPS approaching rapidly, booking soon recommended

Saturday May 11th : Meditation and the Power of the Mind. Like a mini meditation retreat; lots of practise together, some interesting new science, and a neat review of technique and theory.

Sunday May 12th : Living Well, Being Well  On preventing illness, recovering from illness and being really well. Lots on healthy lifestyle, treatment options and nutrition , including heaps of recent research and how it applies in daily life.

Bring the family, invite a friend or two, inform your colleagues!
Maybe you know someone living in Melbourne who would benefit/like to attend.

For full details and to book, LINK HERE

NOTICEBOARD
H.H. THE DALAI LAMA COMING to AUSTRALIA in JUNE

BEYOND RELIGION, THE BENEFITS OF LIVING ETHICALLY

This will be the Dalai Lama’s ninth visit to Australia. This time based on his book, Beyond Religion, Ethics for a Whole World, His Holiness will discuss how to put ethics into practice in everyday life.

Check out to beautiful, clever video: One Voice Video

For the full VISIT SCHEDULE and to book tickets go to www.dalailamainaustralia.org

BOTTOM LINE COMFORT
I am often asked where to obtain a good meditation cushion. The Gawler Foundation stocks great wooden seats to kneel upon as well as cushions, or you can order great Zafus (buckwheat filled, round cushions) online from Blue Banyan. They also have buckwheat refills for well used, flattened Zafus that need replenishing.

RESEARCH ARTICLE
Eating More Meat, Dairy, and Other Unhealthful Foods Leads to Worse Aging
Recent research demonstrates that after an average 16-year follow-up, people who consumed a “Western-type” diet, including a high intake of red and processed meats, whole dairy products, and fried foods, were more likely to die prematurely and to suffer from various chronic diseases including heart disease, stroke, cancer, and mental health disorders, compared with people who avoided such dietary patterns.

Researchers analyzed data from 5,350 participants from the WhitehalI II study in London and scored dietary patterns using the Alternative Healthy Eating Index (AHEI) to assess disease risk. People with better AHEI scores had better overall health outcomes as they aged.

Akbaraly T, Sabia S, Hagger-Johnson G, et al. Does overall diet in midlife predict future aging in phenotypes? A cohort study. Am J Med. 2013; 126:411-419.

BOOK REVIEW

The Dalai Lama’s Cat
Unlikely title. Intriguing title. Great book of fiction mixed with fact based on the adventures, learnings and insights of a stray cat adopted and cared for by the Dalai Lama in Dharamsala, Nepal.

It has a whimsical sense of humour, warmth and compassion running through and provides a gentle introduction to Buddhist principles through the eyes of a wayward but curious cat. Highly recommended for all, but maybe a good present for teenagers and those older who are interested in the meaning of life.

The author David Michie hails from Perth and Ruth and I met up with him and his lovely wife while speaking there last week.

The book should be in all the proverbial good bookstores, but can also be ordered on line. Two possibilities with direct links:
  Amazon    and    Fishpond