Smorgasbord Health Column – Top to Toe – The Brain – How the brain develops from conception through life by Sally Cronin

It is two years since I posted this series on the major organs of the body and how they work and I am always looking for research updates to share with you. Dementia, Alzheimer’s Disease and other related conditions are rarely out of the headlines and it is probably everyone’s worst fear. There is a genetic link to some forms of dementia,but it is not as common as lifestyle related deterioration of the brain.  Even though we are living longer, dementia is not an automatic progression and understanding how this amazing organ works and what it requires to be health, is vital.

Part One: Brain – Introduction and Anatomy

How the brain develops from conception through life

How the brain develops.

We are hard wired and from the moment of conception there will be enforced changes to the structure and function of our brains. Whilst the process of development is beyond our control, there is still a powerful external influence on how well that programming is carried out. Before birth the health, nutrition, environment and lifestyle choices of the mother can impact both the rate of brain development and the health of the brain cells. After birth during the formative years up to age 15, environment, nutrition and stimulation of those brain cells is critical and if they do not receive sufficient amounts of all of these there is a chance that irreversible damage will occur.

The development of the brain does not follow a straight upward line it comes in waves with certain parts of the brain achieving full function at different times. There is however a sequence that every brain will follow.

At conception the sperm and the egg form a single cell combining to form the genetic blueprint. Over 60% of our genes are committed to forming our brain which is after all the control centre for all our other functions. Around three to four weeks into development a thin layer of cells form in the embryo, which then fold and fuse to form a liquid filled tube. This minute start is vital as it is the first stage in the development of the brain and spinal cord. This is followed by the production of nerve cells called neurons.

A miracle occurs as cells in the neural tube accelerate at an amazing rate reaching around 15million neurons an hour. This rate of growth continues for the first six months of a foetus’s development.

At around 14 weeks with millions of cells in place a change occurs as they begin to migrate to specific parts of the neural network and the inbuilt GPS usually sends them to the correct address. Some do however get lost or damaged in transit and die off.

Rarely however, some do reach the wrong destination and form incorrect connections and this coding error can lead to certain disorders such as autism or epilepsy, slower physical and mental development and in some cases more severe mental health issues.

At 20 weeks about half the existing cells are shed and those that remain are organised into compartments within the brain that govern virtually every automatic function in our bodies and also our senses and skills.

At birth we have around 100 billion brain cells and we begin the next stage in our development. Most of the connections between the neurons are barely formed and will need to be strengthened by the time we reach the age of three.

A baby has most of the senses working at birth such as sight, smell, hearing and the ability to respond to touch. Immediately with that first breath the brain kicks into overdrive and forms trillions of connections and pathways enabling learning.

As with the early development of the brain, it is vital that the environment, nutrition and stimulation are available to enable the brain to process and learn from experience.
These experiences trigger the electrical activity necessary to enable the brain to develop connections and grow. These connections are called synapses. The connections are formed by each neuron putting out a long tentacle like fibre called an axon. The neuron uses the axon to send messages to other neurons. The messages are sent as electrical signals and picked up by thousands of short, hair like fibres called dendrites (also produced by the neurons). Each neuron is able to connect up with thousands of other neurons.

It is then that ‘practice makes perfect’ comes into play as repeated experiences, sights, smells or movements form well-worn paths within the brain that we remember for a lifetime. By age two our brains have developed trillions of these pathways and although they continue to form throughout our lifetime they have reached their highest density.

Our higher functioning ability is usually operational by age three and we begin to think for ourselves, use language effectively and have developed personality traits.

After three years old we continue to absorb knowledge and experience like a sponge and the constant practice etches the functions into the brain. If that absorption ceases for some reason and we stop practicing certain functions, we can lose them completely as the brain discards little used pathways in favour of more travelled routes.

This pruning process and strengthening of the connections in the brain is most active in the teen years. The prefrontal cortex is the last to mature and it involves the control of impulses and decision-making. Anyone who has had children going through this phase will have a clear understanding of the ‘challenges’ that arise during this phase! This powerful surge in the brain is accompanied by the added influx of hormones which results in a chemical and electrical ‘perfect storm’.

There is a strong element of voluntary change at this stage of the development of the brain. It is around this age that we start making choices about what we eat, the amount of exercise we take, to take up smoking or drinking alcohol and to stop formal education. All these elements will affect the few years left of brain development we have left and therefore our mental capacity.

The brain continues to defrag the mainframe and the strongest connections survive. By our early 20s our brain development is matured into a powerful and functioning organ with approximately 500 trillion pathways.

At around 30 years old the physical changes will wind down in the brain and this is where even more of a voluntary contribution to growth, experience and maintenance is required to keep the pathways clear of debris such as plaque so that they continue to function efficiently.

This phase lasts for the next 35 or 40 years. The brain cells are active and we contribute to their health by diet, stimulation and avoiding lifestyle choices that kill them off. Such as smoking, drinking too much alcohol, not taking exercise, eating a diet rich in components that block our arteries and blood flow to the brain……you get the idea.

After 65 years old there is a natural dying off of cells in certain parts of the brain. This does not mean that you will lose all your mental capacity, but little things will begin to make an impact on your daily functioning. For example brain cells lost from the Hippocampus where we process memories will result in forgetfulness.

You are NOT destined to develop full blown dementia and you can make sure that you support your brain function by eating a healthy balanced diet, getting plenty of oxygen and regular exercise, reducing stress and interacting with others and events to stimulate the pathways to remain open. More so than at any other time in the lifespan of your brain, the voluntary choices and changes you make to your way of life will bring huge benefits.

©Sally Cronin Just Food for Health 1998 – 2019

My nutritional background

I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019/

Next time a more detailed look at dementia and recent research and how we can take preventative action at any age to minimise the decline in brain function.

Smorgasbord Blog Magazine – The Music Column with William Price King – Hiromi Uehara Jazz composer and pianist.

 

Hiromi Uehara was born in Hamamatsu, Japan in 1979 and is a Jazz composer and pianist. She is known for her technique, energetic live performance and blend of musical genres such as progressive rock, classical and fusion.

Hiromi began learning classical piano at the age of six and was later introduced to Jazz by her teacher Noriko Hikida. She was only 14 years old when she played with the Czech Philharmonic Orchestra and at 17 she met Chick Corea who we featured a few weeks ago, and she was invited to play at his concert in Tokyo.

She spent several years as an advertising jingle writer for major companies such as Nissan and then enrolled at Berklee College of Music in Boston. She was mentored by Ahmad Jamal jazz pianist, composer, bandleader, and educator, and she was signed with the Telarc label before graduation.

Since 2003, Hiromi has toured the world and appeared at many jazz festivals including the Newport Jazz Festival in 2009 and the Paris Olympia in 2010.

Her most recent tour in 2015 featured bassist Anthony Jackson and drummer Simon Philips and her 2016 album Spark reached #1 on the US Billboard Jazz albums chart. There is a link to her 2019 tour dates at the end of the post.

“I don’t want to put a name on my music. Other people can put a name on what I do. It’s just the union of what I’ve been listening to and what I’ve been learning. It has some elements of classical music, it has some rock, it has some jazz, but I don’t want to give it a name.”
– Hiromi

Time to listen to some of the music from this talented performer.

“Spiral”, somewhat classical, somewhat jazz fusion, is the title of Hiromi Uehara’s third album featuring her trio with Tony Grey on bass and Martin Valihora on drums. The trio merges jazz improvisation with rock, and a blues thread runs basically through every piece. Her suite-like compositions have shifting moods that drive with intensity one moment and relax quietly the next, and spotlights her formidable technique and impressive compositional skills. The end result is a strong musical statement that brings new and exciting forces into her mainstream jazz program.

“Place To Be” recorded in 2009, is Hiromi’s post-bop, unaccompanied solo-piano album, on the Telarc Jazz Japanese label. This format gave her plenty of room to explore her creative impulses. Her performance is playful at times and sometimes it’s exuberant. Some may even say that she was self-indulgent, but if so, certainly not in a bad way. She incorporates in her style elements from classical music and ragtime, confirming her audacious self assurance and technical prowess. She composed all of the tracks on the album except “Berne, Baby, Berne”, and “Pachelbel’s Canon”.

“Voice” is Hiromi’s seventh studio album, released in 2011 by Telarc Records. This rock influenced album is another post-bop effort by Hiromi. Her improvisation throughout the album comes from varied sources, creating a fusion of many different styles. Her solos come across as an impromptu conversation as she guides us along with technical proficiency but never compromising the emotion that shapes the foundation of the album. She is accompanied by Anthony Jackson on electric bass and Simon Phillips on drums. All of the tracks from the album were composed by Hiromi except “Beethoven’s Piano Sonata #8 – Pathétique”. Hiromi explains why she called this album “Voice”.

“I called this album Voice because I believe that people’s real voices are expressed in their emotions. It’s not something that you really say. It’s more something that you have in your heart. Maybe it’s something you haven’t said yet. Maybe you’re never going to say it. But it’s your true voice. Instrumental music is very similar. We don’t have any words or any lyrics to go with it. It’s the true voice that we don’t really put into words, but we feel it when it’s real.”

“Spark” was recorded in October 2015, featuring bassist Anthony Jackson and drummer Simon Phillips and was Hiromi’s fourth studio album. Hiromi continues to converse with her musicians in constantly evolving themes that cover everything from post-bop to rock, funk, and soulful jazz. Hiromi fancies playing in a bluesy-tinged style with hints of boogie-woogie and this lightens the group’s fundamental jagged jazz fusion. This album is sophisticated, spontaneous, and experimental. Hiromi is known for taking traditional art forms and transforming them into her own emotional style and this album highlights that. Her trio is as confident as it is relaxed, changing rhythms and tempos with ease, passion, and feeling. “Spark” reached the #1 position on the Billboard Jazz Albums chart in April, 2016.

Buy music by Hiromi : https://www.amazon.com/Hiromi/e/B000ARBHSW

Additional sources: https://en.wikipedia.org/wiki/Hiromi_Uehara
Find out more about Hiromi: Hiromi Profile
The 2019 Tour Dates: 2019 tour

William Price King is an American jazz singer, crooner, and composer.

His interest in music began at an early age when he studied piano and clarinet in high school. At Morehouse College in Atlanta where he grew up, he sang in the Glee Club and studied classical music. After graduation he went off to the Yale School of Music where he earned a Masters degree. From there he journeyed to New York where he created a jazz trio ‘Au Naturel’ which performed in some of the hottest venues in Manhattan including gigs on Broadway and the famous ‘Rainbow Room.’ These gigs opened doors for performances in Montreal and a European tour.

While touring Europe he met a lovely French lady, Jeanne Maïstre, who, a year later became his wife. King left the group ‘Au Naturel’ and settled in the south of France where he started a new life on the French Riviera, opening his own music school – the “Price King Ecole Internationale de Chant.” He has had the pleasure over the years of seeing many of his students excel as singers on a professional level, and some going on to become national celebrities. He continues to coach young singers today, in his spare time.

His debut jazz album was entitled “Home,” and was a collection of contemporary compositions he composed, with lyrics written by his wife Jeanne King. His second album was a Duo (Voice and Guitar) with Eric Sempé on the guitar. This album included original songs as well as well known standards from contemporary jazz and pop artists. The “King-Sempé” duo toured France and thrilled audiences for more than three years before going their separate ways. King has formed a new duo with French/Greek guitarist Manolis, and is now exploring new ideas, in a smooth jazz/soul/folk direction.

In addition to singing and composing, King has been collaborating with author Sally Cronin over the past few years on her blog “Smorgasbord – Variety is the spice of life,” with the series “A Man And His Music – Jazz, Contemporary, Classical, and Legends” and now, the “William Price King Music Column.” Working with author Sally Cronin has been an exhilarating experience in many ways and has brought a new dimension to King’s creative life. King has also created a micro blog, “Improvisation,” which features and introduces mostly jazz artists from across the jazz spectrum who have made considerable contributions in the world of jazz; and also artwork from painters who have made their mark in the world of art. This micro blog can be found on Tumblr.

His vocal mentors are two of the greatest giants in jazz, Nat King Cole and Mel Tormé. King has a distinctive wide-ranging voice which displays a remarkable technical facility and emotional depth.

William Price King on Tumblr – IMPROVISATION – https://williampriceking.tumblr.com

Buy William’s music ITunes https://itunes.apple.com/us/artist/william-price-king/id788678484

Connect with William

Website – http://www.williampriceking.com/
Facebook – https://www.facebook.com/WilliamPriceKing
Twitter – https://twitter.com/wpkofficial
Regular Venue – http://cave-wilson.com/ 

You can find all of the Music Column series in this directory: https://smorgasbordinvitation.wordpress.com/william-price-king-music-column/

As always we would love to receive your feedback.. thanks Sally and William

 

Smorgasbord Health Column – Top to Toe Revisited – The Brain- Introduction and Anatomy by Sally Cronin

It is two years since I posted this series on the major organs of the body and how they work and I am always looking for research updates to share with you. Dementia, Alzheimer’s Disease and other related conditions are rarely out of the headlines and it is probably everyone’s worst fear. There is a genetic link to some forms of dementia,but it is not as common as lifestyle related deterioration of the brain.  Even though we are living longer, dementia is not an automatic progression and understanding how this amazing organ works and what it requires to be health, is vital.

The Brain Introduction and Anatomy.

For me, the brain has always been a fascinating part of the body as it is this organ rather than our hearts that makes us the person we are.

I remember the first heart transplant in 1967. The operation hit the headlines and because we had so recently left Cape Town I found it even more exciting. Dr. Christiaan Barnard pushed the boundaries of not just surgery but our understanding of the heart. Today the heart is just one organ that is transplanted and we also now have the ability to build artificial organs to either replace diseased parts of the body or temporarily keep us alive.

However, it is unlikely in my lifetime or for several generations to come that there will be a viable way to transplant or artificially replace our brains. There is a scientist preparing to do a full head transplant in Europe for a paraplegic young man who wants to take the huge risks involved to live a normal life.. I do feel for him and wish them well.

The brain is not just an organ that determines our who we are mentally but is also the control centre for the operations throughout our bodies. Without it we would not take that breath, swallow or digest our food efficiently. Despite its huge power and necessity we tend to take it for granted and rarely think of it in terms of nutrition or providing it with oxygen and hydration.. Of all our organs in the body, the brain is king and needs to be treated as such.

I fear losing my marbles, more than my general health. I have seen first-hand how dementia in the elderly turns a vibrant and capable person into a dependent and frightened individual. Some dementia is unavoidable but as you will see, most is definitely not a normal progression of old age.

I am going to do a very brief introduction to this amazing organ because I find that if you can understand the importance of the structure and workings of certain parts of your body you will treat it with respect.

The evolution of the brain.

It is the evolution of this organ which has distinguished us from all other living creatures. Apart from managing our life on an everyday basis, this organ is the only one we can share with others whilst alive. All the advances in science and medicine are made possible by the workings of this powerful organ and taking care of it should be our number one priority.

One of our challenges is to keep our bodies fit, healthy and functioning to a ripe old age. How wonderful to be able to look back at a lifetime of 90 or 100 years and remember every minute of it, every person we have ever met and every experience we have enjoyed. It is possible, but if the current trend of eating processed foods with poor nutritional value increases, we will begin to diminish our brain power and risk ending our lives not even remembering our own names.

Apart from direct trauma to the brain, resulting in long term damage, or genetic risk factors, it is more probable for brain cell death to be the result of nutritional deficiency or the effects of a stroke. Both of these conditions are directly affected by our lifestyle choices and diet.

Like all our other major organs, the brain requires a complex combination of oxygen and nutrients to sustain, nourish, repair and renew itself. It is not good enough to just eat a healthy diet. Nutrients need to get access to the brain and there are only a couple of options. The main arterial route into the brain, taking oxygen rich blood with the necessary nutrients is the Carotid Artery.

Like all arteries that supply blood to the various parts of the body such as the heart and brain, the carotid arteries can also develop a build-up of fat and cholesterol deposits, called plaque, on the inside. Over time this layer of plaque increases, hardening and blocking the arteries. This means that the oxygen and nutrients that your brain needs to function are very restricted. (see the blogs on cholesterol in the archive)

Unfortunately the knock-on effect of a narrowed artery is that plaque can break off and travel to the smaller arteries in the brain, blocking those pathways. Additionally, a blood clot can form and because the arteries have become so narrow it cannot pass and causes a blockage. This is what leads to a stroke.

The anatomy of the brain

The Structure

Protected within the bony and tough skull, the brain is an organ of many parts. Each part works independently of the others but with a common purpose. There are excellent communication channels between each half of the brain and each functioning unit and this provides us with a seamless operation that enables us to see, breathe, think, smell, eat, process food, make love, talk and move amongst other things without really thinking about it.

The Brain Stem is the lower extension of the brain where it connects to the spinal cord. This is the survival centre of the brain and the Medulla Oblongata at the base of the brain-stem governs breathing, digestion, heart rate, blood pressure and our ability to be awake and alert. Most of the cranial nerves are from the brain-stem, which is the pathway for all the fibre tracts passing up and down from the peripheral nerves and spinal cord to the highest parts of the brain.

The Cerebral Cortex. The outermost layer of the cerebral hemisphere which is composed of grey matter. There are two hemispheres that are asymmetrical and both are able to analyse sensory data, perform memory functions, learn new information, form thoughts and make decisions. The two hemispheres however have different abilities. The left hemisphere is the serious side of our brain that can interpret information, do mathematics, learn language and reason. The right hemisphere is more the fun side of the brain able to process an amazing amount of sensory input in seconds to provide a complete picture of the immediate environment. This side also governs functions such as dancing or complicated movements and we also store our visual and auditory memories here.

The Corpus Callosum connects the two hemispheres to allow them to communicate with each other. This is essential if we for example want to combine the two individual abilities into one. Taking a complicated language such as music and playing it on an instrument for example would require co-ordination between the two sides of the brain.

The two hemispheres have different lobes and the Frontal lobes are for reasoning and memory. At the front of these lobes you will find the Prefrontal areas, which determine our ability to concentrate, reason and elaborate on information. They also are sometimes called the Gatekeeper of the brain as they govern our judgement and our inhibitions. Our personality and emotional traits are also sited here as well as our movement capabilities and language skills. Damage to the frontal lobes may result in loss of recent memory, confusion, inability to concentrate, difficulty in taking in new information and behavioural disorders.

The Parietal lobes are located behind the frontal lobes at the top of the brain and again have different duties within the scope of the brain. The right lobe enables us to find our way around spaces both those we are familiar with and new ones that we encounter. The left lobe enables our ability to understand spoken and written language.

The Parietal lobes also contain the primary sensory cortex, which controls sensation, or touch pressure and behind this cortex is an area which controls finer sensations such as texture, weight, size and shape. Damage to this part of the brain can leave a person unable to discriminate between the various sensory stimuli or to be able to locate and recognise parts of their own body. They may also lose the ability to translate the speech into the written word.

The Occipital Lobes are right at the back of the brain and they process visual information and not only are these lobes responsible for visual reception but they also contain association areas that help us recognise shapes and colours. Damage to this area will affect the sight.

The Temporal lobes are on each side of the brain about level with the ears. These lobes allow us to tell one smell from another and one sound from another. They also help in sorting new information and are believed to be responsible for short-term memory. Again the two separate lobes have different responsibilities. The right lobe is mainly involved in visual memory such as pictures or faces and the left lobe remembers words and names. Damage to this part of the brain may result in loss of hearing, panic and behavioural problems.

Within the brain is the Limbic system, which contains our smell pathways and also some very important glands that affect our sex drive, anger and fear mechanisms and our emotions. These pathways are of vital importance to the efficient running of our operational systems within the bodies and the health of these glands and pathways will have an impact on our general health and longevity. Damage to this part of the brain can result in a loss of the sense of smell, agitation, loss of control of emotions and loss of recent memory.

Next time – How the brain develops from conception to adulthood.

©Sally Cronin Just Food For Health 1998 – 2019

My nutritional background

I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019/

Smorgasbord Health Column – Worldwide market for fizzy drinks is an estimated 340 billion a year..but at what cost?

We have all drunk them – I remember when I dieted many years ago you immediately reached for the ‘light’ versions and you even have ‘zero’s’ now.  Go to a fast food establishment and you can have a bucket full of it and even a refill!  As you will see, we were aware of the dangers of drinking too many fizzy drinks 40 years ago, but you have got to give the manufacturers their credit they can spin on a dime – or is that $340billion per year in 2014

The estimated consumption of fizzy drinks around the world is 50billion units a day!

There is little doubt that drinking too much alcohol is bad for your health in many respects. Your liver, brain and immune system come under immense pressure when they have to deal with excessive amounts and the long term effect on health is measurable. However, these days, the alternatives that are on every shelf of the supermarket and in bars and restaurants, should not be the first thing you turn to when moderating your alcohol consumption.

The worst offenders are the carbonated drinks. Fruit juices without added sugars and additives mixed with mineral water or undiluted are fine in moderation. They too are high in fruit acids that can cause some tooth damage if you do not clean your teeth at least twice a day, particularly at night.

Even the ‘healthy’ smoothies on the shelves of the supermarket are misleading, even if they do not contain added sweeteners, they are still high in fructose. They do have a recommended portion size of 150gm per day, but I know people who consume the entire contents daily. Which can be 100gm of sugar even in its natural form because of the amount fruit used.

The normal recommended amount of sugar for an adult is 30gm.

It is the processed canned and bottled fizzy drinks that really do have some harmful effects on not only the teeth, but also our operational systems in the body and structural health of skin and bones.

Do people really drink that much fizz?

The American Soft Drink Association was proud to say a few years ago that the average American consumes over 600, 12oz servings per year. Children are consuming many more fizzy drinks than adults and they estimate that the average teenager drinks an average of 160 gallons of soft drinks per year until their late 20’s. What is more horrifying for me is that they also reckon that teenagers get as much as 10% of their daily calorie intake from fizzy drinks. As I mentioned earlier, the estimated number of units consumed world wide on a daily basis is 50billion.

Children and teenagers are still growing and need a huge amount of nutrients to build healthy bone and other body tissues. It is not just that these fizzy drinks are nutritionally sterile; they contain several harmful ingredients that can have long term effects on your health.

What sort of effects are we talking about?

Scientific studies have shown that as little as one or two soft drinks a day can increase your risk of developing a number of medical problems such as obesity, diabetes, tooth decay, osteoporosis, nutritional deficiencies, heart disease and neurological problems.

Most of the calories in soft drinks are in the form of refined sugars or artificial sugars and they have absolutely no other nutritional content. In one study by Dr. Charles Best who discovered insulin by the way, it was shown that teenagers who drink too many soft drinks could develop cirrhosis of the liver, something we normally associate with chronic alcoholism.

There is no cure for cirrhosis except for a liver transplant.

A very common problem when you drink too many soft drinks is the increased acid levels throughout the body. The worst offenders are Coke and Pepsi. It takes over 30 glasses of high alkaline water to neutralise one glass of Coke. That is 24 more glasses per day than I recommend on the healthy eating plan and many people felt that they could not drink those.

How harmful are the sugars in soft drinks and what are the most common effects?

Caries or cavities in the dental enamel are caused by demineralisation of the calcium in them. Bacteria such as Streptococci, Lactobacillus and Actinomyces form dental plaque that clumps together and adheres to the teeth. Acid is produced and the low pH level that results draws the calcium out of the teeth.

All bacteria thrive in an acidic environment. Drinking lots of soft drinks full of sugars and sugar alternatives provides the perfect environment for them leading to increased damage to the teeth. Our saliva contains calcium, fluoride and phosphate naturally, that would normally remineralise our teeth, but if you are constantly taking in the more acidic soft drinks, demineralisation occurs more frequently than the saliva can cope with.

This ability to corrode our teeth is not a new discovery. I trained as a dental nurse back in 1969 and the dentist I worked for wanted to discourage a young boy of 11 or 12 to stop drinking so much cola as it was causing lots of cavities. He had to extract a tooth and he told the boy to come back the next day. We left the tooth in some coke overnight and the next morning only half the tooth was still there. That was over 40 years ago! Amazing that the formula still contains additives that can cause harm to teeth – why is that do you think? Perhaps down to the amount of tax that certain soft drink manufacturers pay around the world!

Does the acid in fizzy drink have a specific effect on any part of the body?

When you introduce the acid in fizzy drinks to your stomach acid it immediately increases the levels of acid dramatically. It causes an inflammation of the stomach and erosion of the stomach lining, which results in very severe stomach aches. Part of the problem is the combination of caffeine and acids in soft drinks, which include acetic, fumaric, gluconic and phosphoric acids. The effect of these acids is so strong that plumbers will often use a soft drink to unclog a drain or it can be used for example to dissolve corrosion on car batteries.

The stomach maintains a very delicate acid/alkaline balance to enable your food to be digested and then metabolised efficiently. You can see now that by just having one or two soft drinks that this balance is disrupted but in the quantities that most people drink them, there is the distinct possibility of severe damage.

Eventually with constant increased acidity levels there will be erosion of the gastric lining, the phosphorous which is found in high levels in soft drinks will effectively neutralise the hydrochloric acid in the stomach acid, making the digestive process ineffective and this results in bloating and gas.

Carbon dioxide is produced when we consume the soft drink and this depletes the amount of oxygen in the body and some researchers are beginning to connect to this to increased risks to cancer from damaged cells.

How can consuming soft drinks contribute to osteoporosis?

The large amounts of sugar, bubbles created by carbon dioxide and the phosphoric acid remove nutritious minerals such as calcium from the bones allowing them to become weak and brittle. The increased levels of phosphorous from the acid disrupt the calcium-phosphorous ratio, which then causes the calcium to dissolve from the bone.

It is becoming more of a problem as children and teenagers substitute the milk that they used to drink in preference for a coke or Pepsi or other fizzy soft drink. Although milk is not the only source of calcium, it is essential as part of the diet of the growing body and when it is removed at an early age and substituted by this calcium depleting drink, there are long term effects. I have seen the x-rays of the bones of a 16-year-old that could have been those of an 80-year-old.

What about the caffeine that is in some drinks?

Caffeine is a mild drug; in adults too much can elevate blood pressure and cause anxiety. In young children it can cause hyperactivity as it acts a stimulant on the nervous system and they can also suffer from insomnia, anxiety, irritability and irregular heartbeats. Caffeine is addictive and this causes the drinker to want more and more of the soft drinks. It is not unusual for people to drink one can after another much like a chain smoker and cigarettes.

Pregnant women who drink excessive amounts of soft drinks with caffeine in them could possibly be increasing the risk of birth defects.

Is there anything else that causes concern in soft drinks?

Apart from the preservatives and additives I have already covered there are the colouring agents that are used. In particular your lovely dark, bubbly glass of cola did not originally start out as brown in colour. That is due to the caramel colouring caused by the chemical polyethylene glycol which is antifreeze – there are concerns that this is carcinogenic.

What can we use as substitute for canned and bottled soft drinks?

I still enjoy the occasion coke on a hot summer day, but my consumption is down to perhaps two a year from one or two a day. The acid erosion of my teeth is testament to their power of these drinks.

Part of the problem is the addictive nature of caffeinated drinks. To be honest it can be hard for adults, let alone children to give up drinking the harmful variety and you may have to try and wean yourself off them over a period of time.

Substitute drinks like Cranberry juice topped up with sparkling water or soda– Cranberry has actually been shown to help prevent the bacteria from clumping and forming plaque in the first place.

Drink still fruit juices unsweetened but make sure that you are cleaning your teeth thoroughly at the end of the day.

The simplest is to have a bottle of water to hand throughout the day and drink that every time you are thirsty. After about three days you will notice that you will have lost the craving and that the fizzy drinks actually taste far too sweet and have an after taste.

©Sally Cronin Just food for health – 1998 – 2019

My nutritional background

I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019/

Smorgasbord Blog Magazine – The Music Column with William Price King – American jazz pianist, keyboardist, composer, band leader and actor, Herbie Hancock.

This week William Price King shares just some of the music by jazz pianist, keyboardist, composer, band leader and actor, Herbie Hancock.

Herbie Hancock was born in Chicago to Wayman and Winnie Hancock. He studied classical music at the Hyde Park Academy and was considered a child prodigy at the age of seven. At age 11 he performed the first movement of Mozart’s Piano Concerto No. 26 in D. Major (Coronation) at a young people’s concert with the Chicago Symphony Orchestra.

Despite not receiving any formal jazz training during his teen years he developed his ear and sense of harmony and was influenced by the vocal group The Hi-Lo’s.. He said:

“…by the time I actually heard the Hi-Lo’s, I started picking that stuff out; my ear was happening. I could hear stuff and that’s when I really learned some much farther-out voicings – like the harmonies I used on Speak Like a Child – just being able to do that. I really got that from Clare Fischer’s arrangements for the Hi-Lo’s. Clare Fischer was a major influence on my harmonic concept…he and Bill Evans, and Ravel and Gil Evans, finally. You know, that’s where it came from.”

In 1960 he heart blind jazz pianist Chris Anderson play just the one time and begged him to take him as a student and refers to him as his harmonic guru. Herbie began working with Donald Byrd, jazz and rhythm & blues trumpeter and vocalist, taking courses at Roosevelt University at the same time. Byrd suggested that Herbir study composition with Vittorio Giannini,a neoromantic American composer of operas, songs, symphonies, and band works, which he did in 1960.

Having recorded his first album Takin’ Off for Blue Note Records in 1962, he caught the attention of the legendary Miles Davis who was assembling a new band. And in 1963 he joined Miles Davis and the Second Great Quintet and played with them until 1968. The start to a legendary career.

“Watermelon Man” was composed by Herbie Hancock for his debut album, “Takin’ Off” in 1962, and featured Freddie Hubbard on trumpet and Dexter Gordon on tenor saxophone. The idea of this song came from Hancock’s childhood as he heard the cry of the “watermelon man” * peddling fruit on the street. The song has a strong blues-based melody and structure with just enough dissonance to highlight the racism and poverty of the period. Mongo Santamaria did a Latin cover version of the song which peaked at #10 on the Pop charts and was inducted into the Grammy Hall of Fame in 1998.

* Soon after winning emancipation from slavery, many African Americans sold watermelons in order to make a living outside the plantation system. Southern whites, threatened by blacks’ newfound freedom, responded by making the fruit a symbol of black people’s perceived uncleanliness, laziness, childishness, and unwanted public presence. This racist trope then exploded in American popular culture, becoming so pervasive that its historical origin became obscure.

“Maiden Voyage”, recorded in 1965 on the Blue Note label, is a concept album with an oceanic atmosphere featuring Freddie Hubbard on trumpet and George Coleman on tenor sax, with help from Ron Carter on bass and Tony Williams on drums. Most of the tracks on this album refer either to marine biology or the sea. Critics claim that Hancock reached the perfect balance between lyrical jazz and hard bop with this recording, making it one of his most creative and finest albums. The Penguin Guide to Jazz designated the album as part of its Core Collection and gave it a four star rating, calling it ‘a colossal achievement from a man still just 24 years old.’ In 1999 “Maiden Voyage” received the Grammy Hall of Fame Award.

“Ostinato (Suite for Angela)”, from the 1971 album “Mwandishi” recorded in a single session on New Year’s Eve, was written as a tribute to political activist Angela Davis, and expresses Herbie Hancock’s desire to return to his cultural roots and the politics of the black nationalism movement. This piece is less melodic than most of Hancock’s work, but is rich with energetic exchange coming from the musicians during the recording.

“Ostinato” simply means that a short musical phrase is being repeated. In this case it is more like a trance, a groove, or a message that is not only repeated but intensified, portraying Angela Davis as strong, eloquent, fearless, and infinite. “Mwandishi” is a Swahili name that Hancock adopted in the late ‘60s. Each of the members of the sextet who recorded this album adopted a Swahili name: Buster Williams chose Mchezaji, Billy Hart chose Jabari, Eddie Henderson chose Mganga, Bennie Maupin chose Mwile, Julian Priester chose Pepo Mtoto, and Leone Chancler chose Ndugu.

“Chameleon” was composed in 1974 in collaboration with Bennie Maupin, Paul Jackson, and Harvey Mason for the album “Head Hunters” using a stereo wonky* bass line set to a funk beat. The song is built on a two-chord vamp,* and Hancock’s usage of the guitar as melody-percussion became one of jazz’s defining moments, bringing him into the vanguard of jazz fusion. Hancock used funky, and gritty rhythms firmly planted in soul, and R&B, over which he soloed on electric synthesizers with all of the sensibilities of jazz improvisation.

“Chameleon” was Hancock’s first mainstream hit, attracting a huge number of rock, pop, and R&B fans. Jazz purists, however, rejected Hancock’s crossing over as a compromise of his artistic integrity for commercial success. The song peaked at #35 on the RPM Canadian Singles Chart and the album “Head Hunters” peaked at #13 on Billboard’s Top 200 and became the first jazz album to reach platinum status.

*Wonky – Wonky is a subgenre of electronic music known primarily for its off-kilter or “unstable” beats, as well as its eclectic blend of genres including hip-hop, electro-funk, and jazz fusion.

* Vamp – A vamp is a repeating musical figure, like a guitar riff. In jazz, Latin jazz, and musical theater it’s often given for the accompaniment so that they can repeat as necessary during intros or solos.

“Rockit” was composed by Herbie Hancock and Bill Laswell for the 1983 album “Future Shock”. This was a huge hit for Hancock, driven by its deejay scratch* style coming from hip-hop (which was underground at the time) and its outstanding music video which was created by Godley & Creme. Rockit undeniably helped pave the way for the mainstream acceptance of hip-hop. This song, which features scratching and other turntablist* techniques, won a Grammy Award for Best R&B Instrumental Performance in 1993 and five MTV Awards in 1984. Hip-hop and jazz have merged into the electronical jazz of today.

*Scratch – Scratching is a technique of moving a vinyl record back and forth on a turntable to produce percussive or rhythmic sounds.

*Turntabalist – Turntablism is the art of manipulating sounds and creating new music, sound effects, mixes and other creative sounds and beats, typically by using two or more turntables and a cross fader-equipped DJ mixer

Some of the honors and achievements Herbie Hancock has accumulated over his long career.

• On June 5, 2010 he received an Alumni Award from his alma mater, Grinnell College.
• On July 22, 2011, at a ceremony in Paris, he was named UNESCO Goodwill Ambassador for the promotion of Intercultural Dialogue.
• In 2013 Hancock joined the University of California, Los Angeles faculty as a professor in the UCLA music department where he will teach jazz music..
• On December 8, 2013 he was given the Kennedy Center Honors Award for achievement in the performing arts with artists like Snoop Dogg and Mixmaster Mike from the Beastie Boys performing his music.
• Hancock was the 2014 Charles Eliot Norton Professor of Poetry at Harvard University. Holders of the chair deliver a series of six lectures on poetry, “The Norton Lectures”, poetry being “interpreted in the broadest sense, including all poetic expression in language, music, or fine arts.” Previous Norton lecturers include musicians Leonard Bernstein, Igor Stravinsky and John Cage. Hancock’s theme was “The Ethics of Jazz.”
• On May 19, 2018, Hancock received an honorary degree from Rensselaer Polytechnic Institute.

Buy the music of Herbie Hancock: https://www.amazon.com/Herbie-Hancock/e/B000APLUU4

To read more about Herbie Hancock and his career: https://www.herbiehancock.com/biography/

Other sources: https://en.wikipedia.org/wiki/Herbie_Hancock

William Price King is an American jazz singer, crooner, and composer.

His interest in music began at an early age when he studied piano and clarinet in high school. At Morehouse College in Atlanta where he grew up, he sang in the Glee Club and studied classical music. After graduation he went off to the Yale School of Music where he earned a Masters degree. From there he journeyed to New York where he created a jazz trio ‘Au Naturel’ which performed in some of the hottest venues in Manhattan including gigs on Broadway and the famous ‘Rainbow Room.’ These gigs opened doors for performances in Montreal and a European tour.

While touring Europe he met a lovely French lady, Jeanne Maïstre, who, a year later became his wife. King left the group ‘Au Naturel’ and settled in the south of France where he started a new life on the French Riviera, opening his own music school – the “Price King Ecole Internationale de Chant.” He has had the pleasure over the years of seeing many of his students excel as singers on a professional level, and some going on to become national celebrities. He continues to coach young singers today, in his spare time.

His debut jazz album was entitled “Home,” and was a collection of contemporary compositions he composed, with lyrics written by his wife Jeanne King. His second album was a Duo (Voice and Guitar) with Eric Sempé on the guitar. This album included original songs as well as well known standards from contemporary jazz and pop artists. The “King-Sempé” duo toured France and thrilled audiences for more than three years before going their separate ways. King has formed a new duo with French/Greek guitarist Manolis, and is now exploring new ideas, in a smooth jazz/soul/folk direction.

In addition to singing and composing, King has been collaborating with author Sally Cronin over the past few years on her blog “Smorgasbord – Variety is the spice of life,” with the series “A Man And His Music – Jazz, Contemporary, Classical, and Legends” and now, the “William Price King Music Column.” Working with author Sally Cronin has been an exhilarating experience in many ways and has brought a new dimension to King’s creative life. King has also created a micro blog, “Improvisation,” which features and introduces mostly jazz artists from across the jazz spectrum who have made considerable contributions in the world of jazz; and also artwork from painters who have made their mark in the world of art. This micro blog can be found on Tumblr.

His vocal mentors are two of the greatest giants in jazz, Nat King Cole and Mel Tormé. King has a distinctive wide-ranging voice which displays a remarkable technical facility and emotional depth.

William Price King on Tumblr – IMPROVISATION – https://williampriceking.tumblr.com

Connect with William

Website – http://www.williampriceking.com/
Facebook – https://www.facebook.com/WilliamPriceKing
Twitter – https://twitter.com/wpkofficial
Regular Venue – http://cave-wilson.com/ 
ITunes https://itunes.apple.com/us/artist/william-price-king/id788678484

You can find all of the Music Column series in this directory: https://smorgasbordinvitation.wordpress.com/william-price-king-music-column/

As always we would love to receive your feedback.. thanks Sally and William

Smorgasbord Health Column – Something to Think About – Carbon Monoxide Poisoning Statistics by Sally Cronin

Carbon Monoxide Poisoning Statistics by Sally Cronin

Each year thousands of people are treated for carbon monoxide poisoning and hundreds die. With a strategically placed, inexpensive carbon monoxide detector, those lives would have been saved.

According to Corg:

• Four people are treated for carbon monoxide poisoning in English hospitals every day
• Of the 1,798 people who attended A&E departments with suspected CO poisoning, 1,563 (87 per cent) required treatment, with more than one in five (367) requiring hospitalisation
• Of those who received treatment, 360 were children, 192 were aged over 60 and 174 were aged 18-25 year olds

And in the USA

Each year, approximately 20,000 people in the United States visit the emergency room because of carbon monoxide poisoning. While many of those people are treated and released, on average, 400 people will die from carbon monoxide poisoning in a given year.

Why is this gas so dangerous?

Carbon monoxide is odorless and tasteless, which means it’s difficult to detect a leak until a person becomes sick. And even then, the symptoms of carbon monoxide poisoning mimic those of the flu, making it difficult to identify.

My experience of carbon monoxide poisoning that could have been fatal.

In 2009 I was living with my mother full time and whilst I would spend time with her during the day for the odd hour of two when she was awake, I would spend most of my time in the kitchen diner working on my laptop and within earshot if there was a problem.

We had settled into a routine and most days followed the same pattern. Suddenly I began to experience mild headaches on a regular basis. I put it down to stress and would go out for a walk along the seafront and the headache would subside. Then we hit a spell of very wet weather, and I was confined to the house unless I was out doing the shopping or doing my radio shows.

The headaches got worse and after about four weeks I was in constant pain despite taking painkillers. I went to the walk-in medical centre and they said it was probably a migraine and related to stress. They suggested that I take ibruprofen and try to relax!

I then went to a chiropractor, to find out if perhaps I had somehow pinched a nerve in my neck that was causing the problem. He did some work on my neck and shoulders but could not find any knots. There was no improvement after the session and I was becoming desperate.

I was also becoming very tired as sleeping was virtually impossible and eventually one night about 10.pm, I felt my head was about to explode. The pain was excrutiating, and finally I telephoned my sister to come around and she called an ambulance. When the paramedics arrived they took my blood pressure and it was through the roof. and combined with head pain, they rushed me to hospital as they thought I was about to have a stroke.

When I arrived at A&E the doctor examined me and immediately put me on very strong painkillers and because my saturation levels were low he also gave me oxygen. As the meds and oxygen took effect my blood pressure dropped and after a few hours it was down to a bearable level. He too thought it might be migraines or cluster headaches or an underlying condition and told me to go to a doctor to be referred for further investigation.

I went home at about 5am and slept through to lunchtime. I sat in the lounge with my mother and had an early night still with the niggling pain hovering in my head.

The next day I was sitting in the dining area of the kitchen when the pain began again and Iooked over at my mother’s gas cooker and suddenly the penny dropped.

As it was an emergency, the gas board sent a technician immediately and he found that there were low to moderate concentrations of carbon monoxide in the kitchen and dining-room. A place that I used for several hours a day, but my mother rarely entered anymore. I used to close the door to the hall to shut out the noise of her television so effectively sealing me in with the gas.

Additionally, the previous owners of the house had built a sun-room across the back of the kitchen which meant there were no windows to the outside and therefore little ventilation. With the onset of winter the windows of the sun-room were not opened either, allowing a build up of carbon monoxide.

My mother’s gas oven was also an older model she had brought from her flat across the road, and although it had been serviced since her arrival at the house, it had not been checked for a number of years. It was the first thing to go. The gas board capped off the gas line and I bought an electric cooker.

It took several weeks before I felt normal, and after I investigated the often fatal effects of carbon monoxide poisoning, I was very thankful that I had identified the cause when I did and did not suffer long term health problems.

More about Carbon Monoxide.

• The build up of carbon monoxide in the home is particularly dangerous for those who tend to be at home all day or housebound. This is particularly so for the elderly who might also not been able to afford proper maintenance for their aging appliances.
• Carbon monoxide can accumulate to dangerous levels as a result of faulty or damaged heating appliances using gas, oil, kerosene or wood that have not been serviced regularly.
• Poor ventilation in rooms where you have gas appliances for cooking or heating. Especially after home renovations that block internal windows. This is often the case with conservatories that are added to the back of houses.
• Blocked flues and chimneys of heating appliances.
• Garage or shed doors being shut when cars or petrol driven lawnmowers are operating without ventilation.
• Sitting in idling cars in a garage even with the doors open.
• Using cooking appliances with the doors open to the rest of the house as a form of heating. (As in the case of some elderly people without central heating in their homes)
• Using cooking appliances such as BBQs inside the house or garage.
• Because carbon monoxide is invisible, you cannot smell or taste it, over time it can build to dangerous levels.

Symptoms of carbon monoxide poisoning

• At the outset you may feel that you are coming down with a cold or the flu. This will usually include a headache that persists.
• You might also experience chest pains, dizziness, stomach upset, vomiting and general fatigue.
• Another key indicator is that other people that you live and work with are experiencing similar symptoms.
• The effects are dependent on a number of factors. The age of the person, activity levels outside the home, daily rate of exposure and poor health.
• More severe effects may result in confusion, seizures and unconsciousness

What causes carbon monoxide poisoning?

When you breathe in carbon monoxide it replaces the oxygen in your blood. This means that your cells throughout your body die and your organs fail.

Urgent steps to take.

• If you have any appliances that burn fuel for heating or cooking then make sure they are switched off until you have had them checked by a qualified inspector.
• Open all your windows and air the house.. Pockets of gas can find their way throughout the house if doors have been left open.
• If your symptoms are severe get outside into the fresh air. Get checked out as quickly as possible either at your doctor or the emergency room.
• Installing a carbon monoxide alarm could save your life.
• Regular inspection and maintenance of appliances, vents, flues and chimneys are the best ways to protect you and your family from the hidden danger of carbon monoxide. For added protection install an audible carbon monoxide alarm.
• Carbon Monoxide alarms are available from many hardware and DIY stores.

Here is an article with a video that gives instructions on where to place detectors and also points to remember such as the fact that detectors have a relatively short lifespan and need to be replaced regularly.

This post also has recall notices for certain makes of detector that have proven to have faults and it is worth double checking your own monitor in case it is one of these and replace. http://www.carbonmonoxide.ie/htm/co_alarms.htm

If your fuel burning appliances have not been checked recently or you do not have a carbon monoxide detector then please do so now.. I would hate for you to go through the same experience as I did. Thanks Sally

©Sally Cronin Just Food for Health 1998 – 2019

My nutritional background

I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2019/

Smorgasbord Health Column – Cholesterol and Fat Myths Part Two, Vitamin K2 and Healthy Fats by Sally Cronin

Last week  I explained how cholesterol was essential for a number of functions in the body and that dropping levels too low could impact the balance of hormones and also brain function. I also shared the latest research on the effectiveness of Statins on cholesterol levels for a large percentage of patients who are prescribed it.

You can find the previous post on Cholesterol here: https://smorgasbordinvitation.wordpress.com/2019/04/30/smorgasbord-health-column-the-cholesterol-myth-part-one-and-statins-the-new-research-sally-cronin/

Today I wanted to focus on fats which also play a massive role in the balance of LDL – Low density lipoprotein (potentially unhealthy cholesterol) and HDL– High density lipoprotein (healthy cholesterol).

It can be tricky because the good fats are fairly easy to spot but the harmful fats tend to be hidden and disguised in the packaged and processed foods we buy. Responsible manufacturers have mainly moved away from using the highly toxic ‘trans fats’ but unfortunately the cheaper your processed family meal for four is, the more likely it is to have few natural ingredients that might be classified as nutritional.

But back to fats…………………………..

We must not cut fats out of our diet – they have an essential role to play in our health and without fats and cholesterol our bodies will be open to infections, poor function in areas such as the brain, heart, reproductive system and our eyesight.

I use the 80/20 rule because of my past weight issues and 20% of my diet comprises healthy fats – sometimes I will have more because I am out for a meal etc but basically my everyday diet comprises mainly seasonal vegetables and fruit, wholegrain rice, fish, chicken, red meat once a week, eggs, olive oil, moderate dairy.

No one person’s diet is the same and you have to find the perfect balance for you and this includes your fat intake – as long as it is not harmful fats………..

Briefly, a quick look at the fats you are likely to encounter in your daily diet.

One fat to avoid all together, is not naturally occurring at all, and that is manufactured Trans Fats. Liquid oil is hydrogenated to extend its shelf life, but in the process Trans fatty acids are formed – found in most industrially produced foods including margarines -snacks such as microwave popcorn, cakes, biscuits, cookies, pies etc.

The other fat which in large quantities is not helpful in maintaining cholesterol levels is saturated fats – if there is too much in your diet it will raise your total Cholesterol as well as the LDL. Mainly found in animal products but also some seafood. However, provided you are not eating the rich fat around a steak or roast every day, or eating a block of cheese three times a week, or a pound of butter on your spuds, you can enjoy what is very tasty component of your diet in moderation.

 

The fats classified as healthy fats are Monounsaturated fats – which lower total cholesterol and at the same time lower LDL and increase HDL – this is contained in nuts, such as walnuts and olive oil.

Polyunsaturated fats also lower total cholesterol and LDL and these are found in salmon, soya, sunflower oils etc and have an important component; Omega-3 fatty acids.

These can not only reduce your LDL and support HDL but are also very helpful in reducing blood pressure and the risk of developing blood clots. Even with people who have already suffered a heart attack including Omega-3 fatty acids in their diet reduces their risk of a fatal attack.

I love fish and it is very easy to include oily fish at least twice a week, although I do avoid farmed salmon and opt for frozen wild salmon. Some of the best for Omega-3 fatty acids are salmon, halibut, mackerel, sardines and Albacore Tuna.

Oils and cooking.

Grilling food or steaming and then adding a drizzle of oil is healthier than frying

Use extra virgin olive oil for cooking (latest research indicates that this can be used at a higher temperature than first identified), and you can combine with some sunflower oil and a small amount of butter for a slightly different flavour. Recently coconut oil has come into focus as an oil to use in the kitchen and I have been using for over a year now and love the flavour it brings to salmon and other fish.

You should not burn any oil, but maintain a temperature that cooks your meat, chicken of fish evenly. I tend to brown the meat in the pan and then transfer to the oven or microwave to finish cooking

For salads, vegetables and on toast drizzle Extra Virgin Olive oil which has not been over processed – do not be tempted to use the light versions on offer as these have been industrialised. Just use the real stuff but a little less. You can now also buy Walnut oil and my favourite which is Avocado oil. Buy organic and whilst more expensive you do find a little goes a long way.

Coconut Oil

Coconut oil is produced by pressing the white meat from coconuts to produce what is a ‘saturated’ fat which is one that we are normally told to restrict in our diet. However it is claimed that the health benefits of coconut oil is down to its medium chain triglycerides compared to the longer chain forms in vegetable oils, dairy and meat fat.

The health benefits that are mentioned include raising HDL (healthy cholesterol levels) making it better for the heart, brain health, weight loss and thyroid health.

It is important to remember that it is still a fat, and whilst it is important to ingest a healthy balance of good fats, it should only be used in moderation. As with olive oil, a little goes a long way.

One of the most popular cholesterol myths… Eggs and your diet.

For many years the advice from nutritional experts is to remove eggs from your diet if you have high cholesterol.. Actually there is very little connection between the dietary cholesterol to be found in eggs and blood cholesterol.

If you are not eating a high proportion of processed foods containing high levels of Trans fats and sugars, eating an egg a day is actually going to be beneficial.

The liver produces much more cholesterol than you can consume from eggs or other animal products, however if the rest of your diet is full of industrially manufactured foods, then your LDL – Low density lipoprotein is going to be high, and that is the harmful form of cholesterol.

An egg has so much more than healthy fats going for it. The yolk is vitamin rich with A, D and E. Especially in the winter months when we are missing sunshine to work with our bodies to produce the essential vitamin D it is important to find another source and eggs are one of the few that are available. Eggs are also a great source of readily available and easy to prepare protein.

If you are in the process of losing weight then eating an egg, several times a week should be part of your healthy eating plan.

Cheese

Apart from chocolate… Cheese is probably one of my favourite foods. Unfortunately like chocolate it is something that once I start eating I find it difficult to stop. I did an experiment last summer when I was carrying 14lbs more than I wanted. I ate my normal diet for six weeks and just stopped eating my usual daily ration of cheese. I lost the 14lbs in four weeks.

I do eat an ounce three of four times a week, but I make sure that it is from grass fed dairy rather than corn fed. There is an important distinction. Only grass fed dairy or animal protein contains sufficient amounts of Vitamin K2.

The same applies to real butter – I eat the real thing but make sure it comes from grass fed dairy again. A scrape goes a long way and tastes so much better than margarine.

Research into Vitamin K2 is ongoing and is very exciting.

Dementia – including Alzheimers and neurological diseases including Parkinsons with the vitamin being identified as deficient in patients suffering from irregularities in brain chemistry.

Kidney disease – Most patients with stage 5 chronic kidney disease (CKD) suffer from extensive vascular calcifications.4 Matrix Gla protein (MGP) is a powerful inhibitor of vascular calcification, and requires vitamin K2 to be fully activated

Cancer -In recent years, various reports have shown that vitamin K2 has anti-oncogenic effects in various cancer cell lines, including leukemia, lung cancer, ovarian cancer, and hepatocellular cancer. Although the exact mechanisms by which vitamin K2 exert its antitumor effect are still unclear, processes, such as cell cycle arrest and apoptosis, appear to contribute to the therapeutic effects of vitamin K2.

To read the full report on the research: http://vitamink2.org/?benefit=research-continues

Diabetes

If you suffer from diabetes the body is less able to maintain a balanced cholesterol level with an increase in LDL and VLDL (Very low density lipo protein) this leads to an increased risk of heart muscle damage and it is important that you have your levels monitored regularly.

Having said that, it is even more important that you stay away from processed foods, cook from scratch using healthy fats. It is also essential to stay away from high sugar content white carbohydrates instead using a moderate amount of wholegrains. Whilst monitoring by your doctor is available after diagnosis, there are millions of people in the world you are pre-diabetic and are not aware of it.

This is why it is important to take responsibility and visit a pharmacy who offers a panel of tests for Blood Pressure, Blood Sugar and Cholesterol at least once a year to have a clear measurement of these key health indicators. That puts you in the driving seat and enables you to take action as well as work with your doctor to get you back within healthy ranges.

Cholesterol Levels measurements.

Blood cholesterol is measured in units called millimoles per litre of blood, (mmol/L) UK – you will note that some articles on cholesterol levels will recommend that normal levels should be lower than the recommended levels for healthy or at risk adults.

However, this may encourage people to drive their total levels down too far and puts them at risk of other diseases that result from a deficiency of cholesterol.

It is important to have a picture of where you are with regard to measurements such as cholesterol. If you do need to reduce the levels of the more harmful form then you can agree a target with your doctor, get help from a nutritionist or a the very least do your research into the diet that can help you reduce your cholesterol healthily.

I cannot stress enough how important the role of cholesterol is for the health of our vital organs including the brain.  A sensible diet over 6 to 12 weeks is far better for your body than a crash diet where all fats have been removed completely.

5mmol/L for healthy adults
4mmol/L for those at high risk
5.6mmol/L to 6.2mmol/L considered borderline high
Above 6.2mmol/L needs to be lowered.

LDL/HDL levels

LDL does have a role in functions within the body and it is only when it is oxidised by free radicals resulting from unhealthy food choices that it becomes dangerous.

3mmol/L for healthy adults and 2mmol/L for those who have high risk factors for heart disease.
3.4-4.1 mmol/L borderline high
4.1-4.9 mmol/ high
Above 4.9 mmol/L very high.

Ideally the level of high-density lipoprotein (HDL) should be above 1.6 mmol/L.

To summarise –

• Do not take healthy natural fats out of your diet
• Use unprocessed, natural ingredients in your cooking and avoid industrialised foods.
• Use healthy fats and oils in moderation and instead of cooking with fats, eat avocados, eat walnuts and oily fish.
• Eat plenty of vegetables including those high in fibre.
• Enjoy seasonal fruits,
• Eat wholegrains for their fibre and B Vitamins,
• Enjoy an egg a day.
• If you are going to eat cheese or other high fat dairy products, do so carefully so that your total fat intake is kept between 20 and 35% of your daily intake depending on whether you need to lose weight or not. Opt for grass fed dairy to obtain the Vitamin K2 from these sources.

©sallygeorginacronin Just Food For Health 1998 – 2019

A little bit about me nutritionally.

I am a qualified nutritional therapist with over twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.

If you would like to browse by health books and fiction you can find them here: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/

Thanks for dropping in today and if you have any questions please use the comments or if your prefer you are more than welcome to email me on Sally.cronin@moyhill.com