Gluten-Free Blueberry Cake Cupcakes

Love blueberry cake? Here's my cupcake version.

Just in time for July Fourth, here's a sweet little recipe for blueberry cake cupcakes. I know that's redundant- calling it a blueberry cake cupcake. I mean, how can a blueberry cake be a cupcake too? It's either cake or cupcake. It can't be both.

Or can it?

Blueberry Cake Cupcakes Recipe

The flour blend as well as the kind of sugar you use will influence the flavors in these cupcakes. If you don't care for the taste of buckwheat, use a brown rice flour instead. Also- I like to use organic golden brown sugar in my gluten-free dessert recipes because I think it adds more flavor and depth to my recipes. Gluten-free flours often taste a little strange. That is also why I use at least 2 teaspoons of bourbon vanilla in my recipes. Bottom line? Gluten-free baking needs a little flavor spike.

This recipe is loosely based on my pre-gluten-free recipe for wild blueberry cake. I haven't made this recipe as a large cake since going gluten-free, but I'd like to. If you try it as cake- please share how/what you do with it. I used to bake it in a loaf pan.

Ingredients:

Whisk together in a mixing bowl:

3/4 cup sorghum flour
3/4 cup rice flour
1/4 cup GF buckwheat flour or GF millet flour
1/2 cup tapioca or potato starch
1/2 teaspoon fine sea salt
1 teaspoon baking soda
2 teaspoons baking powder
2 teaspoons xanthan gum
1/2 teaspoon nutmeg
1 teaspoon very fine lemon zest- save the lemon for glaze, if you desire

In a separate mixing bowl beat together:

2 large free-range eggs, beaten- or Ener-G egg replacer
1 cup organic light brown sugar
1/2 cup Spectrum Organic Shortening
1/2 cup warm non-dairy milk, more as needed
2 teaspoons bourbon vanilla extract

Instructions:

Preheat the oven to 375ºF. Line a 12-muffin tin with paper liners.

Add the wet into the dry ingredients and beat to combine; beat on medium for 3 minutes. If the cake batter appears too dry, add more non-dairy milk, one tablespoon at a time until it becomes a smooth batter.

And if the batter is too wet, add a little extra rice flour, a tablespoon at a time to thicken it a bit. (Humid weather can make flours damp.)

Stir in by hand:

1 heaping cup fresh (or frozen unthawed organic blueberries).

Note: If using fresh berries, I save a few and press them into the tops. Frozen berries don't seem to sink as much, but you could also do the same with frozen berries. Note- frozen berry batters take longer to bake.

Spoon the blueberry batter evenly into the twelve baking cups. Sprinkle organic golden brown sugar or raw sugar on the tops, if you like.

Bake in the center of the preheated oven for about 20 to 25 minutes- until firm. Check with a wooden pick for doneness, if you like. Fresh vs. frozen blueberries will influence the baking time (frozen takes longer).

Cool on a wire rack very briefly, then tip the cupcakes out of the pan and place them on a wire rack to continue cooling (this way, they don't develop soggy bottoms).

If you'd like to do a lemon glaze, combine:

Juice of 1 large lemon
1/2 cup confectioner's (icing) sugar, more as needed

Drizzle glaze over still warm cupcakes.

Makes 12 cupcakes.

Recipe Source: glutenfreegoddess.blogspot.com

All images & content are copyright protected, all rights reserved. Please do not use our images or content without prior permission. Thank you. 

Notes:

Gluten-free flours absorb moisture during humid summer days, so use your best judgment when baking. If batters seem wetter than usual, add a tablespoon or two of more flour. 

If the opposite is true and your batter is too stiff, add a little more liquid, a tablespoon at a time.

Enjoy sugary treats in moderation. Gluten-Free Goddess advises consuming no more than 2 tablespoons of sugar a day.

The Seat of Power

Have you ever wondered why the buttocks is one of the most attractive parts of the body on both sexes?

The shape of the buttocks comes mostly from the gluteal muscles (maximus and medius), superimposed by a layer of fat. The 'glutes' are some of the strongest muscles in the body, due to their large size and efficient leverage. Thrusting doesn't even come close to tapping into the glutes' tremendous power. What does? Heavy lifting. Sprints. Jumps. In short, some of the most functional full-body movements we perform as humans.

In any full-body movement, the hips are the central source of power. The strongest muscles surround the hips, and muscle strength diminishes progressively as you move further from them. A shapely buttocks is typically a strong buttocks, and a strong buttocks generally means a strong person. So if you want to decide at a glance whether a person is capable of sprinting and jumping after large prey, and then carrying it home, the buttocks is a good place to look.

The buttocks is also a storage area for fat. Humans tend to store a disproportionate amount of fat near their center of gravity: in the abdominal cavity, on the hips and on the buttocks. The right amount of fat indicates a healthy individual. A shapely buttocks is typically attached to someone who is strong and well-nourished. It's not so hard to imagine why we find it attractive.

Real Food VIII: Ghee

All this talk about butter is making me hungry. Richard mentioned in the comments that he bought some ghee recently and has been enjoying it, so I thought I'd post a recipe. Ghee is the Hindi word for clarified butter. It's butter that has had everything removed but the fat. Rich in fat-soluble vitamins and lacking the sometimes problematic lactose and casein, ghee has rightfully been considered a health food in India since ancient times.

Another advantage of ghee is its high smoke point, which is higher than butter because it doesn't contain any protein or sugars. Consequently, food sauteed in ghee has a clean, rich taste.

The recipe is simple but touchy. I recommend using the best butter you can get your hands on. 100% grass-fed, unsalted cultured butter is the best.

Ingredient and materials

• Butter (1 lb minimum)
• Wide-mouth glass jars
• Cheesecloth
• Rubber bands
  

Recipe

1. Place the butter in a saucepan and turn the heat to medium until it's melted.
   
2. Once it begins to boil, turn the heat down to low. It's very important to calibrate the heat correctly. Typically, you will want the burner on its lowest setting. The idea is to evaporate the water without burning the oil. It should boil, but slowly.
3. The melted butter starts out cloudy but gradually clears up as the water evaporates. At the same time, a crust will form on the surface of the ghee and the bottom of the pan. Keep the heat very low.
   
4. Push a portion of the top crust to the side with a spoon to see inside of the saucepan. When the butter looks clear and bubbles only rise from the bottom every few seconds, it's done. You have to be very careful because once the water has evaporated, the fat heats up quickly and burns the crust. This gives the ghee an acrid flavor and color. Make sure to handle the pot cautiously, because hot oil can give severe burns.
   
5. Allow the ghee to cool until it's warm but not hot. Place a piece of cheesecloth over the lid of your jar. Secure it with a rubber band. Pour the ghee through the cheesecloth, into the jar.
   
6. Store ghee in the refrigerator or at room temperature. It keeps much longer than butter.

The picture above is of my last batch of ghee.

Meditation

Meditation is the single most effective tool I've ever found for cultivating calmness, positivity and self-acceptance. It's an ancient technique that's simple and free. In fact, it's so simple, I'm about to teach it to you in five minutes over the internet. I personally practice Zen meditation
several times a week, by myself and with a sitting group. Meditation is not fundamentally a religious practice, although it has been used by spiritual people in every major religion. Don't think you're patient enough for meditation? That's exactly why you should be doing it!

Let's start with posture. The main purpose of the meditation posture is to allow you to remain still for long periods of time without discomfort. I'll discuss two postures: cross-legged and kneeling. Before you elevate your mind though, you have to elevate your backside. Find something you can sit on- a firm cushion or a folded blanket will work well. Your pelvis should be at least four inches above the ground. Now cross your legs. Your knees should be lower than your pelvis. Adjust your posture until you can maintain a straight back without any muscle tension. You'll have to rotate the top of your pelvis forward slightly, curving your lower back in toward your stomach.

Now put your hands together so that your left fingers rest on top of your right ones, just above your lap. Your palms should face up. Now touch your thumbs lightly together. That's it! You are now sitting in a very nice meditation posture. It will get more comfortable over time as you adjust to it.

The kneeling posture is the same except you kneel and put the support under your pelvis, between your legs. Wooden 'seiza' benches work well for this, but are not necessary. Your pelvis should be at least six inches off the ground so that you don't hurt your knees. This is my preferred posture, but I'm admittedly in the minority.

Now that you know the posture, face a blank wall three or four feet away. You can also look at the floor (while keeping your head and neck straight) or anything else that isn't likely to capture your interest.

Try breathing 'into your stomach'. To do this, breathe using only your diaphragm, in such a way that it makes your stomach rise and fall rather than your chest. Breathe slowly and deliberatley, pausing after each exhale. Bring your full attention to the rise and fall of your stomach. That's it, you're meditating! Really. Don't get fancy: it's counterproductive to try to actively relax yourself or achieve some different mental state.

In Zen, we call meditation 'sitting'. We use such a simple word because that's all it is: paying full attention to the moment, while you sit. Just bring your attention to your breath. If your mind drifts, gently bring it back. Don't try to stifle your thoughts, just acknowledge them and come back to your breath. If you can't focus, that's normal.

Try this for 15 minutes at first. Every day is best, but do what you can. When you're more comfortable with the technique, increase your time to 30 minutes. Meditation is a practice that changes and ripens with time.

Calorie Restriction Protects rhesus monkeys from sarcopenia

Well according to that abstract it significantly slows the decline. We see the same with various hormones, and bone with CR too. Start off at a lower level, but the decline is much slower.

There was an interesting study a little while back on rodents. An article states;

"Scientists from the University of Calgary found that rats fed a nutritious, calorie-restricted diet maintained their muscle mass much better than rats that ate a normal amount of food. "It's the equivalent of an 80-year-old rat with the muscles of a 20-year-old rat," said Russ Hepple, a physiologist at the University of Calgary."
Source

It seems very likely the same effect will be seen in humans. The fact that CR preserves muscle mass is very nice because not only could we expect to be more functional with age, but also have much less chance of bone fracture. People with better muscle function and mass tend not to be as susceptible to falls as old frail people with poor muscle function, co ordination... Even at 18y the CR group had a higher ESM than the ad lib group at 10 years!

Heres a direct link to the graph from the paper

Attenuation of sarcopenia by dietary restriction in rhesus monkeys.
Colman RJ, Beasley TM, Allison DB, Weindruch R.

Wisconsin National Primate Research Center, University of Wisconsin-Madison, 1220 Capitol Ct., Madison, WI 53715. rcolman@primate.wisc.edu.

Sarcopenia, the loss of muscle mass with normal aging, devastates quality of life-and related healthcare expenditures are enormous. The prevention or attenuation of sarcopenia would be an important medical advance. Dietary restriction (DR) is the only dietary intervention that consistently extends median and maximum life span, as well as health span in rodents. Evidence suggests that DR will have a similar effect in primates. Furthermore, DR opposes sarcopenia in rodents. We tested the hypothesis that DR will reduce age-related sarcopenia in a nonhuman primate. Thirty adult male rhesus monkeys, half fed a normal calorie intake and half reduced by 30% in caloric intake, were examined over 17 years for changes in dual-energy X-ray absorptiometry-estimated skeletal muscle mass. Body weight-adjusted skeletal muscle mass declined somewhat in both groups but was far more rapid in the control group. We have shown that moderate, adult-onset DR can attenuate sarcopenia in a nonhuman primate model.

PMID: 18559628 [PubMed - in process]

The Dhamma Brothers

I saw a movie a few nights ago called 'The Dhamma Brothers'. It's about a meditation program at Donaldson correctional facility in Alabama, one of the most violent prisons in the country. Two Bhuddist teachers of Vipassana meditation led a 10-day silent retreat for a volunteer group of inmates. They got up at dawn and meditated for several hours each day. Some of the inmates went through an amazing transformation.

They were forced to confront and accept the horrible crimes they had committed. When you aren't allowed to talk for 10 days, and all you have are your thoughts to keep you company, it's hard to ignore your feelings. Many of them had breakdowns as they felt the full force of their own suffering for the first time.

At first, the warden was skeptical that the prisoners were just acting to get parole; "fake it 'til you make it". Then he started noticing major changes in the inmates' behavior. They became less violent and easier to deal with. Some of them left their gangs. Even after the program was discontinued thanks to an overzealous chaplain, many of the "Dhamma brothers" continued meditating on their own.

It's hard to doubt a grown man's sincerity when you see tears running down his cheeks. These men were hardened criminals, most of them serving life sentences for murder, who rediscovered perspective and humanity simply by spending focused time with themselves.

Meditation is a powerful tool. There are two types of knowledge: intellectual and visceral. You can read books until you're cross-eyed and you will never connect with the fundamental, animal, visceral side of living. We like to think of ourselves as rational, conscious beings. It's reassuring to us. We're in control of our minds and therefore our lives. But that's more illusion than reality.

Neuroscience and meditation have shown us that the human mind is like a monkey riding an elephant. The monkey is our conscious and the elephant is our subconscious. The monkey can tell the elephant where to go, but ultimately the elephant is going to do what it wants. The monkey likes to be in charge however, so it retroactively decides it was the one that chose the direction.

To illustrate the point, imagine doing a simple algebra problem. Do you have to go over everything you ever learned about algebra in your head to solve that problem? No, your subconscious navigates the strata of accumulated knowledge and practically hands you the answer. What happens when you decide on an entree at a restaurant? Do you make a pro/con list for each item and weigh them accordingly? Or do you decide based on a feeling? Where does that feeling come from?

Meditation is plugging back into the vastness of human experience. It's acknowledging that your conscious, declarative mind is only a small slice of the pie.

Exercising again

It's been 8 months since I took cipro and my tendons are pretty much able to withstand exercise now. The doctor told me that it would take 3 weeks for my tendinitis induced by ciprofloxacin to heal, however it actually has taken 32 weeks!!!

But anyway, I'm back to doing yoga twice a week with 1 hour each session. I am practicing my Katas ready to go back to Karate in a couple months. I am also able to run now, just the other day I ran 5 miles straight without any problems, and actually even though I haven't done this sort of running in over 8 months I didn't feel unfit? LoL. I am also rebuilding my strength back up with my free weights. I'm using a pretty low weight right now but will work up very slowly to avoid further injury. Anyway thats it for this post... looks like I might be definitely fully restored by 12th month mark :)

Mediterranean Fish in Foil Packets- with Rice

Summer. Time for grilling.

This easy as 1, 2, 3 recipe has been a summer family staple since I was a blushing bride, learning to grill fish. We won't talk about how many years ago that was, Dear Reader. I mean, the blushing bridal part. Let's just say my oldest son is 26 and leave it at that.

So, you may ask- if you're a blushing bride yourself- how do you grill a slab of fresh fish and veggies all at once and have it turn out so tender and flaky and savory that your newly minted partner for life will turn to you and whisper, I knew I married the right girl? Or boy (I make no assumptions around here, goddess forbid).

Well, here's a little secret I learned way back when. Back before cooking blogs and Food TV and Jamie Oliver. I learned it from a woman who liked my paintings. This is the only way to make fish, she told me. Trust me.

I trust you, I answered. Now tell me your secret.

Foil, she said. And onions, garlic and tomatoes. It's a Mediterranean style fish- not the typical butter and Ritz cracker crumbs you get around here (we were living on Cape Cod at the time). This is the real thing, she continued. Real food. Big flavor. You'll love it!

And she was right.

Here's my easy version of Mediterranean fish- grilled (or baked) with spinach, tomatoes, onions and garlic. I also added balsamic vinegar and fresh chopped herbs.

Easy Mediterranean Fish Recipe in Foil Packets- Serve with Rice

The fish I used this time was halibut. But any hefty white fish will do- cod, haddock, tilapia, or orange roughy would all be brilliant.

Ingredients:

4 serving size fish fillets, rinsed and patted dry (about 1 1/2 pounds)
A squeeze of fresh lemon juice
Sea salt and fresh pepper
8 cloves of garlic, roughly chopped
2 red or sweet yellow onions, cut into pieces
4 cups baby spinach leaves- or chopped spinach
8 plum or Italian tomatoes, roughly chopped
4 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley or cilantro
A sprinkle of red pepper flakes, to taste
Extra virgin olive oil, as needed

Instructions:

Fire up the grill to medium high heat. If you are cooking indoors, preheat the oven to 375ºF.

Tear off a large sheet of aluminum foil and place it on a large platter or tray.

Lay the fish fillets in the center, in a single layer. Squeeze a little lemon juice over the fillets. Season with sea salt and fresh pepper.

In a large mixing bowl, combine the garlic, onion, baby spinach and tomatoes. Add the balsamic vinegar, fresh chopped herbs, red pepper flakes and toss to mix. Drizzle with enough extra virgin olive oil to moisten it all. Season with a little sea salt and pepper. Toss to coat.

Tear off a second sheet of foil the same size as the bottom sheet.

Turn up all the edges of the bottom sheet a bit to catch any liquid that runs to the edge.

Spoon the spinach-tomato mixture on top of the fish. Drizzle on any remaining olive oil left in the bowl.

Lay the second piece of foil on top of the fish and veggies and crimp the foil closed all around the edges to make a large packet.

Carry the packet with the platter or tray to the grill and carefully transfer the packet to the preheated grill. Cover the grill and cook until the fish is done- about 20 minutes or so- depending on the thickness of the fillet, and how hot your fire is. The fish should flake easily with a fork, and appear opaque.

Serve with hot cooked rice. I served mine with my tasty Spanish Brown Rice Bake recipe.

Recipe Source: glutenfreegoddess.blogspot.com

All images & content are copyright protected, all rights reserved. Please do not use our images or content without prior permission. Thank you. 

Karina's Note for Gluten-Free Folks:

This is a safe way for those with celiac disease or food allergies to eat at pot luck barbecues and picnics. Bring your own packets! Make single individual packets for each person to make it easy to share the grill with no danger of cross contamination.

More (Fabulous!) Summer Grill Recipes From Food Bloggers:

Kalyn's Kitchen: Grilled Salmon with Asian Dipping Sauce
Cooking with Amy's Shrimp and Mango Kebabs
Food Blogga's Grilled Watermelon
Gluten-Free Bay's Grilled Chipotle Lime Chicken

Vitamin K2, menatetrenone (MK-4)

Weston Price established the importance of the MK-4 isoform of vitamin K2 (hereafter, K2) with a series of interesting experiments. He showed in chickens that blood levels of calcium and phosphorus depended both on vitamin A and K2, and that the two had synergistic effects on mineral absorption. He also showed that chickens preferred eating butter that was rich in K2 over butter low in K2, even when the investigators couldn't distinguish between them. Young turkeys fed K2-containing butter oil along with cod liver oil (A and D) also grew at a much faster rate than turkeys fed cod liver oil alone.

He hypothesized that vitamin A, vitamin D and vitamin K2 were synergistic and essential for proper growth and subsequent health. He particularly felt that the combination was important for proper mineral absorption and metabolism. He used a combination of high-vitamin cod liver oil and high-vitamin butter oil to heal cavities, reduce oral bacteria counts, and cure numerous other afflictions in his patients. He also showed that the healthy non-industrial groups he studied had a much higher intake of these fat-soluble, animal-derived vitamins than more modern cultures.

Price found an inverse correlation between the levels of K2 in butter and mortality from cardiovascular disease and pneumonia in a number of different regions. A recent study examined the relationship between K2 (MK-4 through 10) consumption and heart attack risk in 4,600 Dutch men. They found a strong inverse association between K2 consumption and heart attack mortality risk. Men with the highest K2 consumption had a whopping 51% lower risk of heart attack mortality and a 26% lower risk of death from all causes compared to men eating the least K2! Their sources of K2 MK-4 were eggs, meats and dairy. They obtained MK-5 through MK-10 from fermented foods and fish. The investigators found no association with K1, the form found in plants.

Perigord, France is the world's capital of foie gras, or fatty goose liver. Good news for the bon vivants: foie gras turns out to be the richest known source of K2. Perigord also has the lowest rate of cardiovascular mortality in France, a country already noted for its low CVD mortality.

Rats fed warfarin, a drug that inhibits K2 recycling, develop arterial calcification. Feeding the rats K2 completely inhibits this effect. Mice lacking matrix Gla protein (MGP), a vitamin K-dependent protein that guards against arterial calcification, develop heavily calcified aortas and die prematurely. So the link between K2 and cardiovascular disease is a very strong one.

Mammals can synthesize K2 MK-4 from K1 to some degree, so dietary K1 and other forms of vitamin K may contribute to K2 MK-4 status. 

The synergism Weston Price observed between vitamins A, D and K2 now has a solid mechanism. In a nutshell, vitamins A and D signal the production of some very important proteins, and K2 is required to activate them once they are made. Many of these proteins are involved in mineral metabolism, thus the effects Price saw in his experiments and observations in non-industrialized cultures. For example, osteocalcin is a protein that organizes calcium and phosphorus deposition in the bones and teeth. It's produced by cells in response to vitamins A and D, but requires K2 to perform its function. This suggests that the effects of vitamin D on bone health could be amplified greatly if it were administered along with K2. By itself, K2 is already highly protective against fractures in the elderly. It works out perfectly, since K2 also protects against vitamin D toxicity.

I'm not going to go through all the other data on K2 in detail, but suffice it to say it's very very important. I believe that K2 is a 'missing link' that explains many of our modern ills, just as Weston Price wrote. Here are a few more tidbits to whet your appetite: K2 may affect glucose control and insulin release (1, 2). It's concentrated in the brain, serving an as yet unknown function.

Hunter-gatherers didn't have multivitamins, they had nutrient-dense food. As long as you eat a natural diet containing some vegetables and some animal products, and lay off the processed grains, sugar and vegetable oil, the micronutrients will take care of themselves.

Vitamin K2, MK-4 is only found in animal products. The best sources known are grass-fed butter from cows eating rapidly growing grass, and foie gras. K2 tends to associate with beta-carotene in butter, so the darker the color, the more K2 it contains (also, the better it tastes). Fish eggs, other grass-fed dairy, shellfish, insects and other organ meats are also good sources. Chris Masterjohn compiled a list of food sources in his excellent article on the Weston Price foundation website. I highly recommend reading it if you want more detail. K2 MK-7 is found abundantly in natto, a type of fermented soybean, and it may be partially converted to MK-4.

Finally, you can also buy K2 supplements. The best one is butter oil, the very same stuff Price used to treat his patients. I have used this one personally, and I noticed positive effects on my skin overnight. Thorne research makes a synthetic liquid K2 MK-4 supplement that is easy to dose drop-wise to get natural amounts of it. Other K2 MK-4 supplements are much more concentrated than what you could get from food so I recommend avoiding them. I am generally against supplements, but I've ordered the Thorne product for a little self-experimentation. I want to see if it has the same effect on my skin as the butter oil (update- it does).

Activator X

Activator X, the almost-mythical vitamin discovered and characterized by Weston Price, has been identified! For those of you who are familiar with Weston Price's book 'Nutrition and Physical Degeneration', you know what I'm talking about. For the rest of you, allow me to explain.

Weston Price was a dentist and scientist in the early part of the 20th century. Practicing dentistry in Cleveland, he was amazed at the poor state of his patients' teeth and the suffering it inflicted. At the time, dental health was even worse than it is today, with some children in their teens already being fitted for dentures. Being a religious man, he could not bring himself to believe that 'physical degeneration' was what God intended for mankind. He traveled throughout the world looking for cultures that did not have crooked teeth or dental decay, and that also exhibited general health and well-being. And he found them. A lot of them.

These cultures were all considered 'primitive' at the time, and were not subject to the lifestyles or food choices of the Western world. He documented, numerically and with photographs, the near-absence of dental cavities and crooked teeth in a number of different cultures throughout the world. He showed that like all animals, humans are healthy and robust when occupying the right ecological niche. Price had a deep respect for the nutritional knowledge these cultures curated.

He also documented the result when these same cultures were exposed to Western diets of white flour, sugar and other industrially processed foods: they developed rampant cavities, their children grew with crooked teeth due to narrow dental arches, as well as a number of other strikingly familiar health problems. I think it's worth mentioning that Price's findings were universally corroborated by doctors in contact with the same cultures at the time. They are also corroborated by the archaeological record. Many of his findings were published in respected peer-reviewed journals. 'Nutrition and Physical Degeneration' is required reading for anyone interested in the relationship between nutrition and health.

Naturally, Price wanted to understand what healthy diets had in common besides the absence of white flour and sugar. Having studied cultures as diverse as the carnivorous Inuit, the dairy-eating Masai and agricultural groups in the Andes, he realized that humans are capable of thriving on very diverse foods. However, he did find one thing in common: they all ate some amount of fat-soluble, animal-derived vitamins. Even the near-vegetarian groups ate insects or small animals that were rich in these vitamins. He looked for, but did not find, a single group that was entirely vegetarian and had the teeth and health of the groups he described in 'Nutrition and Physical Degeneration'.

There were three vitamins he found abundantly in the diets of healthy non-industrialized people: A, D, and an unknown substance he called 'activator X'. He considered them all to be synergistic and critical for proper mineral metabolism (tooth and bone formation and maintenance) and general health. He had a chemical test for activator X, but he didn't know its chemical structure and so it remained unidentified. He found activator X most abundantly in grass-fed butter (but not grain fed!), organ meats, shellfish, insects, and fish eggs. Many of these foods were fed preferentially to pregnant or reproductive-age women in the groups he studied.

Price used extracts from grass-fed butter (activator X), in combination with high-vitamin cod liver oil (A and D), to prevent and reverse dental cavities in many of his patients. 'Nutrition and Physical Degeneration' contains X-rays of case studies showing re-calcification of severe cavities using this combination.

After reading his book, I wasn't sure what to make of activator X. If it's so important, why hasn't it been identified in the 60+ years since he described it? I'm happy to say, it finally has. In the summer of 2007, Chris Masterjohn wrote an article for the Weston Price foundation website, in which he identified Weston Price's mystery vitamin: it's vitamin K2, specifically the MK-4 isoform (menatetrenone).

It occurs exactly where Weston Price described it, and research is beginning to find that it's also critical for mineral metabolism, bone and tooth formation and maintenance. Its function is synergistic with vitamins A and D. To illustrate the point, where do A, D and K2 MK-4 all occur together in nature? Eggs and milk, the very foods that are designed to feed a growing animal. This is true from sea urchins to humans, confirming the ubiquitous and critical role of these nutrients. K2 has not yet been recognized as such by the mainstream, but it is every bit as important to health as A and D. The scientific cutting edge is beginning to catch on, however, due to some very tantalizing studies.

In the next post, I'll go into more detail about K2, what the science is telling us and where to get it.

Gluten-Free Tortilla Chips- It's Easy To Make Your Own

Gluten-free tortilla chips made from brown rice tortillas.

Take a gander at these golden crispy brown rice tortilla chips. I managed to eat the whole bowl, still slightly warm from the skillet.

Are you a salty crunchy snack person, or a sweet and creamy snack person? It's an easy question for me. I can answer it in my sleep. While dancing backwards blindfolded one hand tied behind my back (don't try this at home). Or even while insanely preoccupied attempting to balance my checkbook.

Wait. That's not true.

I never balance my checkbook. I haven't in twenty years (does that count as never, or only mostly never?).

Read more + get the recipe >>

Foraging

A friend and I went hunting for morels today in the Wenatchee forest. There was only one on the entire mountain, but we managed to find it:


We also found two "spring kings": spring-fruiting boletus edulis, also known as porcini or cepe. Firm and nutty, without a trace of bugs:


Raw is my favorite way to eat a good spring king. Here's an older one that was 6" across. Too old for me so I left it for the amateurs:

More Masai

I left out one of the juicier tidbits from the last post because it was getting long. Investigators Kang-Jey Ho et al. wanted an explanation for why the Masai didn't have high serum cholesterol despite their high dietary cholesterol intake (up to 2,000 mg per day-- 6.7 times the US FDA recommended daily allowance).

They took 23 male Masai subjects aged 19 to 24 and divided them into two groups. The first group of 11 was the control group, which received a small amount of radioactive cholesterol in addition to a cholesterol-free diet that I will describe below. The second group of 12 was the experimental group, which they fed 2,000 mg cholesterol per day, a small amount of radioactive cholesterol as a tracer, and the exact same cholesterol-free diet as the control group. For the duration of the 24-week trial, the subjects ate the experimental diet exclusively. Here's what it was (in order of calories, descending):

• Nondairy coffee creamer (made of corn syrup solids and vegetable oil)
• Beans
• Sugar
• Corn
• Corn oil
• A vitamin pill

Not a healthy diet by most peoples' standards, but those items are nevertheless widely eaten in the US. Over the course of the 24-week study, the investigators found no difference in serum cholesterol between the control and experimental groups. This isn't really surprising. The body has mechanisms for regulating blood cholesterol, and if you aren't eating any it just synthesizes more to stay at its preferred level.

The really interesting thing is that serum cholesterol increased dramatically in both groups. It went from 125 mg/100 mL to over 170 mg/100 mL, despite a large decrease in the saturated fat they were eating. The change took about two weeks to occur, and remained fairly stable for the remainder of the trial.

Both groups also gained weight. In the first week, they gained an average of 3 pounds each. To be fair, the initial gain was probably most water, which is what happens when a person increases their carbohydrate and salt intake. The investigators freaked out and cut their calorie intake by 400 kcal, only allowing them 3,600 kcal per day. Initially, they were voluntarily consuming 4,000 kcal per day. I find that interesting as well. Something tells me they weren't chugging non-dairy creamer because it was so delicious, but because their confused hormones were telling them to EAT.

Even after putting the subjects on calorie restriction (not letting them eat as much as they wanted, by an average of 400 kcal/day), they continued gaining weight. By the end of the study, the 23 subjects had gained an average of 7.8 lbs per person.

To summarize, this is what the investigators saw when they put 23 unfortunate Masai men on a bottom-rung industrially processed diet: elevated cholesterol, hyperphagia (excessive eating), and weight gain. Sounds familiar, doesn't it?

Strawberry Banana Muffins

Ripe strawberries make sweet and tender muffins.

My latest vegan muffin recipe is a tender, fragrant strawberry banana treat. And they just so happen to be wheat-free, dairy-free and egg-free.

June is sexy gorgeous here in northern New Mexico. The sun is just the right amount of hot. The sky is flawless cobalt blue. The morning shade is deliciously cool. The mockingbirds sing their magic in the junipers. And the strawberries at the market are drop dead ripe. If fruit is love, it must be a strawberry- red and juicy and flirtatious.

And if I was so inclined I would wax voluptuous, like a cheap romance novel. I would detail every lip licking moment in my big strawberry love. How I crush and whip them into smoothies. Churn them into dairy-free sherbet. Bake them into golden scones. Macerate them in orange infused liqueur. And stir them slowly into sticky banana muffin batter.

In fact, I would flaunt my muffins.
 

Read more + get the recipe >>

Masai and Atherosclerosis

I've been digging deeper into the health of the Masai lately. A commenter on Chris's blog pointed me to a 1972 paper showing that the Masai have atherosclerosis, or hardening of the arteries. This interested me so I got my hands on the full text, along with a few others from the same time period. What I found is nothing short of fascinating.

First, some background. Traditional Masai in Kenya and Tanzania are pastoralists, subsisting on fermented cow's milk, meat and blood, as well as traded food in modern times. They rarely eat fresh vegetables. Contrary to popular belief, they are a genetically diverse population, due to the custom of abducting women from neighboring tribes. Many of these tribes are agriculturalists. From Mann et al: "The genetic argument is worthless". This will be important to keep in mind as we interpret the data.

At approximately 14 years old, Masai men are inducted into the warrior class, and are called Muran. For the next 15-20 years, tradition dictates that they eat a diet composed exclusively of cow's milk, meat and blood. Milk is the primary food. Masai cows are not like wimpy American cows, however. Their milk contains almost twice the fat of American cows, more protein, more cholesterol and less lactose. Thus, Muran eat an estimated 3,000 calories per day, 2/3 of which comes from fat. Here is the reference for all this. Milk fat is about 50% saturated. That means the Muran gets 33% of his calories from saturated fat. This population eats more saturated fat than any other I'm aware of.

How's their cholesterol? Remarkably low. Their total serum cholesterol is about half the average American's. I haven't found any studies that broke it down further than total cholesterol. Their blood pressure is also low, and hypertension is rare. Overweight is practically nonexistent. Their electrocardiogram readings show no signs of heart disease. They have exceptionally good endurance, but their grip strength is significantly weaker than Americans of African descent. Two groups undertook autopsies of male Masai to look for artery disease.

The first study, published in 1970, examined 10 males, 7 of which were over 40 years old. They found very little evidence of atherosclerosis, even in individuals over 60. The second study, which is often used as evidence against a high-fat diet, was much more thorough and far more interesting. Mann et al. autopsied 50 Masai men, aged 10 to 65. The single most represented age group was 50-59 years old, at 13 individuals. They found no evidence of myocardial infarction (heart attack) in any of the 50 hearts. What they did find, however, was coronary artery disease. Here's a figure showing the prevalence of "aortic fibrosis", a type of atherosclerotic lesion:


It looks almost binary, doesn't it? What could be causing the dramatic jump in atherosclerosis at age 40? Here's another figure, of total cholesterol (top) and "sudanophilia" (fatty streaks in the arteries, bottom). Note that the Muran period is superimposed (top).


There appears to be a pattern here. Either the Masai men are eating nothing but milk, meat and blood and they're nearly free from atherosclerosis, or they're eating however they please and they have as much atherosclerosis as the average American. There doesn't seem to be much in between.

Here's a quote from the paper that I found interesting:

We believe... that the Muran escapes some noxious dietary agent for a time. Obviously, this is neither animal fat nor cholesterol. The old and the young Masai do have access to such processed staples as flour, sugar, confections and shortenings through the Indian dukas scattered about Masailand. These foods could carry the hypothetical agent."

This may suggest that you can eat a wide variety of foods and be healthy, except industrial grain products (particularly white flour), sugar, industrial vegetable oil and other processed food. The Masai are just one more example of a group that's healthy when eating a traditional diet.

Easy Gluten-Free Blueberry Crisp

Gluten-free blueberry crisp, Baby.

I've had more than a few requests this week for berry crisp and cobbler recipes, so I thought I'd reprise one of my favorite simple desserts- a berry crisp. I used blueberries in this recipe, but any combination of berries will work- try blackberries and raspberries. Toss in some strawberries. Make a mix of all four. It's all good.

Although fresh berries are lip-smacking wonderful in this crisp (and now is the time of year, after all, for fresh berry picking), frozen wild blueberries aren't terrible. They'll work. Do what you gotta do I always say.

Whatever gets you through.

As for me, it's been a busy week. And I have good news. My latest hip x-ray shows stability and healing. Those titanium spare parts of mine have been behaving. They're staying put. I'm now allowed to be a tad more adventurous! Translation? More walking. No bungee jumping, though. Those carefree bungee jumping days are over, My Darlings.

Oh wait. I never did any bungee jumping.

I'm not the bungee jumping type. I'm more like a wander on the beach picking up stones type. A bookstore browsing type. A lost in my thoughts thinking about colors and words type. I've never had an urge to strap on a helmet and hurl myself off a bridge, come to think of it. Well. Maybe that one time. On my first honeymoon when I woke up and thought, Uh oh.

But I digress.

Let's get back to blueberries, shall we?

Read more + get the recipe >>

Resveratrol in the News

I guess we've all heard the resveratrol news by now... but am I taking it?

No I'm not. I think it is a little risky taking resveratrol in huge quantities when I'm already doing CR anyway. Sure it might enable the maximum benefit of CR, but on the other hand it could actually prevent CR from slowing down aging. It will be probably take years of more data on CR + Reseveratrol for me to even consider taking it long term. I don't drink red wine either, but was following a discussion the other week on red wine and CR... and how they might be synergistic. I kind of follow MR's point now when I think about it, sure red wine has pretty good evidence behind it, and thats why he and others choose to drink it, so one should maybe include it in their diet. The argument, which I also believed a year or so ago was that would the small amount of resveratrol in red wine actually contribute ANYTHING at all to a CR diet in reducing disease risk further. But then Michael brought up the broccoli argument. It's showing that its a good cancer protector, but would it add anything to a CR diet? So you can basically throw the argument to any functional food at all. For me I'll skip the red wine, but it seems like a safe bet anyway.

At the end of 2006 there was a study that came out showing mice on a HIGH FAT diet, 60% of the calories coming from saturated fat had their lifespan extended and was protected from the harmful effects of a high fat diet if they were given large doses of resveratrol.

In the recent study here it was found that mice on a normal diet (high carb) had similar gene expression profiles and had a benefit in cardiac function (like seen in human CRONies).

I've noticed some people are mixing these studies up. The first one was about reversing the effects of obesity induced by a high saturated fat diet, and the second recent one was more of a comparison between a normal diet (75.9% CHO, and 9.4% fat), vs CR diet, vs mice fed resveratrol. The CR ones still had the best result as they had less tumor incidence.

But with such low level of resveratrol creating some positive effects, maybe everyone should enjoy a glass of red wine every day for better health.

Hormesis

Why are we so soft today? Why is it that our ancestors were able to perform feats like killing bears and wooly mammoths in snow-swept grasslands? How do present-day tribesmen withstand days of ultra-cold temperatures in Northern Greenland and prolonged periods without water in scorching hot Kenyan deserts? Why is it that a century ago, children in the Swiss alps ran barefoot through ice-cold mountain streams on cold days, while now they get carpal tunnel syndrome playing video games? How did they do all this without succumbing to the chronic diseases that are so rampant today? I believe part of the answer lies in hormesis.

Hormesis is the process by which a mild or acute stressor increases resistance to other, more intense or chronic stressors. It can increase resistance to a variety of stresses, not only the one to which you are exposed.

It might sound like a foreign concept, but you're more familiar with it than you think. Exercise is a form of hormesis. It's a stress placed upon the body that increases resistance to a number of other stressors: physical exertion, cardiovascular disease, depression, diabetes, age-related cognitive decline, neurodegenerative disease, etc.

Intermittent fasting is one of the most promising forms of hormesis. It's consistent with the variable energy intake our hunter-gatherer ancestors probably experienced. As with some other forms of hormesis, it has broad-ranging effects on health and stress resistance. Alternate-day fasting, a version in which food is available for 24 hours ad libitum and then not available for the next 24 hours, increases mean lifespan in mice under some conditions without reducing calorie intake. It increases resistance to neurodegeneration, stroke, myocardial infarction, toxins, cancer and diabetes in rodents. It increases the expression of heat shock proteins and SIRT1, both implicated in general stress resistance. Basically, it makes them tougher all-around.

Although only a few studies have been performed in humans, IF looks promising for preventing or reversing diabetes, cardiovascular disease, overweight and possibly other health problems. It can also decrease fasting insulin and increase insulin sensitivity considerably. I fast for 24 hours, once a week. No calories, only water. It's not a form of caloric restriction, because I eat like horse the day after fasting. It's just a mild stressor that toughens my body to other stressors.

I also take cold showers. Here the scientific data are more sparse, but it has a long history of use as a form of "body hardening". I do it to increase my cold resistance by firing up my non-shivering thermogenesis. It seems to be working. It certainly wakes me up in the morning! Have you ever noticed how you can get into cold water and be surprisingly comfortable once you're used to it, even though you're practically naked and water is conducting heat away from your body 20 times faster than air would? That's probably your non-shivering thermogenesis kicking in.

There are probably many other ways to induce hormesis. Do any of you have techniques to share? By the way, hormesis is one of the central tenets of homeopathy. Solid principle, incorrect application. I'd be happy to sell anyone sugar pills for 50% less than his or her local homeopath is selling them. I promise mine are equally effective...

Soft living makes a soft body. Give it some controlled stress from time to time!


Thanks to Kirill Tropin for the CC photo.

Anti aging pill could cost pennies

Below is a picture showing a CR monkey vs a Ad lib monkey at 30 years. Once again, the CR monkey looks like it's still in its youth ;) Just click on it so you can view it better or to zoom in on the monkeys




The CR monkey is 32 years old, and the Ad lib is 30. You can clearly see
(try zooming for better view) that the CR monkey still has his youthful
looks, even at what is an equivalent age of 96 human years and at least from
the still image doesn't have a frail appearance. While the Ad lib monkey
looks old and frail. This seems typical of the comparison shots we've seen
from other rhesus monkeys in the study.

ARTICLE :

"It's not a matter of if, but when," said gerontologist David Sinclair of a drug that promises a long and healthy life -- not quite a fountain of youth, but perhaps a fountain of fitness.

Best of all, predicted Sinclair, you'll be able to afford it.

Speaking yesterday at a World Science Festival discussion on the science of longevity, Sinclair predicted that the drugs "could have as big an impact as antibiotics in the 20th century, and it's just around the corner."

Five years ago, Sinclair, a Harvard University professor and co-founder of Sirtris Pharmaceuticals, discovered the molecule resveratrol. It targets a gene activated by calorically restricted diets, which have extended the lifespans of laboratory animals from yeast to monkeys.

Despite the paucity of human testing, some people already practice caloric restriction. Most, however, are discouraged by the spartan dietary discipline required of adherents. Questions also remain about long-term side effects. Instead, scientists are shooting for pharmaceutical shortcuts that do the same thing -- namely, reinvigorating our mitochondria, fixing a lifetime of cellular wear-and-tear.

Many gerontologists believe that the so-called diseases of aging -- cancer, diabetes, heart disease, dementia and any other condition whose primary risk factor is age -- originate in damage caused to our mitochondria by free oxygen radicals. These are an inevitable byproduct of turning chemical energy into our body's fuel, but corrode mitochondrial DNA, eventually causing organs and systems to malfunction and shut down.

READ THE REST AT THE LINK ABOVE.

Supersize vs Superskinny

Elizebeth claims she is on a anti aging diet by eating very little, however it isn't apparent at first that she is eating the right foods or supplements to avoid deficiencies. The doctor in the video claims that she will ruin her health and age more rapidly by restricting her calories. She looks like in her 20's though I 'think' she is in her 40's and looks far healthier than the average person in my opinion. She WAS only eating 1000k/cal per day... She also believes aging is an illness and wants a cure. The program did not go into much detail of her overall. No real Idea if it was a CR or CRON diet.

She has a myspace here
http://www.myspace.com/weexistwhy

Those that are interested can view the video here;

Supersize v Superskinny EP4 Part 1


Supersize v Superskinny EP4 Part 2

Supersize v Superskinny EP4 Part 3

Supersize v Superskinny EP4 Part 4

Supersize v Superskinny EP4 Part 5

There are many other episodes of this program available on youtube which are also quite good. Though I hate the fact that in some of the episodes some are eating really healthy diets and are being told to eat lots of crap... It must be a big shock to their system. Most of the skinny girls seem to be eating between 1000-1700k/cal and have BMI's between 15 - 18.

Nature's Laws

Last night I was watching a little video clip of the Jack LaLanne show. LaLanne was an advocate of strength training and whole foods nutrition whose TV show ran from the 1950s through the 1980s. In the clip, he describes how his father died an early death due to heart and liver disease. A quote that really stuck with me was when he said his father died due to "disregarding nature's laws". That pretty much sums up my philosophy. Live in a way that generally mimics what our genes evolved to thrive on. Why did our paleolithic ancestors have strong, healthy bodies? Why are there still cultures that are free of chronic disease to this day, even into old age? Because they are following nature's laws. Break the law at your own risk.

Jack LaLanne and I do differ a bit on what constitutes a natural diet. For example, I don't throw out my egg yolks... But hey, the man is 94 and going strong. Here's another quote of his: "If man made it, don't eat it". Words to live by. Quite literally.