Easy Mediterranean Chicken and Spinach Rice Bake

Easy family comfort food- chicken and rice bake with spinach.

Looking for weeknight supper ideas for the (can you believe it's that time of year again?) back-to-school frenzy? This super simple toss-together recipe is budget-friendly and versatile. If you don't have chicken on hand try using pieces of cooked turkey or your favorite sausage. Vegetarian? Use a can of white or black beans instead. The Mediterranean and Santa Fe- thanks to the fresh and unexpected spike from tomatillos- flavors in this fabulous recipe cozy up to a parade of proteins.

A family favorite from the archives, this is easy comfort food to bake and savor before the fall begins its alchemy, spinning green into gold.

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Gluten-Free Pasta Frittata Recipe with Goat Cheese

Tasty gluten-free pasta frittata.

Have I got a simple and flavorful Mediterranean inspired gluten-free pasta frittata recipe for you. It is perfect for the upcoming weekend. Throw it together for a lazy brunch, or a languid late summer picnic. But first, a logistical update. We are back from LA, safe and as sound as two people can be jetting from the oxygen saturated beach of Santa Monica to the rarefied (read- bone dry nosebleed inducing) air of Northern New Mexico. My "of a certain age" skin is not decidedly not happy. My razor textured Floyd's cut now looks like a highlighted squirrel on a tequila fueled bender. And to add insult to follicle injury, there's a technical snafu that despite daily phone calls, shameless begging and patient (I assure you) correction of our physical street address (corrected three times by three different customer service representatives eager to assist you). That's right.

No Internet.

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But you're so skinny!

This can come up a lot when the average westener confronts a serious CRONie. Girls tend to get away with it easier than guys, but not always. We're always seeing the media bash celebrities for being too skinny, then when they have their personal nutritionists and trainers get them in shape the media bash them for being too skinny. Then it's not always the media that are against it, even now the general public are unfortunately 'accepting' overweight as being normal. I don't just mean normal, I mean in recent years the average weight has gone up so much that our perception of what is a normal weight has completely changed. This is even backed up by some science that was reported over the last few years.

Now we have to be honest, serious anti aging kind of CR is for those that wish to take part in some experiment that we may never know the results. However, the whole country could use some CR right now. We should not expect everyone to jump onto CR and go into moderate to severe CR, but even milder reductions would signifiant improve health, work productivity, education, relationships and take a huge amount of strain off of free health services like the NHS here in the UK (which by the way I think do a brilliant job and i'm so greatful to have free health care in my country!) Diseases that are on the rise are perfectly preventable, such as heart disease, diabetes, stroke, and most cancers. Even other mild problems like common allergies such as hay fever can be reduced by a better diet. I used to have severe hay fever for 6 years, and since CR it's 99% better. The odd couple days in the summer I have symptoms but thats about it!

As readers come across my blog they might think this life style is 'extreme'. It can be, but it can also help you maintain a normal weight at the low end of normal and have a huge benefit of preventing diseases so that you're living most of your life disease free, much like those okinawans who were mildly calorie restricted for half their adult lives.

Since I began CR the issue of weight has come up over and over again. Questions are usually raised in the first few months of your weight where people around you need time to adjust to your new weight. There have been many reports among those on CR that during the early phase of weight loss people have made negative comments, and even when they're within a perfectly normal BMI. This comes back to how peoples perception of what is normal has changed.

If at some point the 'magic pill' comes along where it gives all the benefits of CR without actually doing serious CR then I would take it, and I would definitely gain about 10-15 pounds of weight back. I have always been lean all my life, ever since I was kid.

There is no denying that many of us on CR are freakishly skinny, and without proper care of nutrition, frequent lab work and other monitoring it can be a bit risky... if not done right you should consider quitting CR and just eating a healthy diet with increased calories.

Since the new research has come out theres been far more interest than usual in CR. We now have a wider age range in those that are on CRON. Many years ago people who were middle aged were typically the ones who started this kind of lifestyle. Now people like myself who are in their 20's are looking to push the limits of human longevity even more. In time we'll see if it was all worth it. I have placed my bets on that it will work, and it will work very well... especially for those that started from a young age.

Stay young forever

Dr. Stephan

After a very challenging summer, I've finally turned in my written thesis, so it's official: I have my Ph.D. I'm publishing the abstract below. These findings should all be published in peer-reviewed journals in the next 6 months.


Ataxin-7 Conserved Motifs Determine the Severity of the Neurodegenerative Disorder Spinocerebellar Ataxia Type 7 in Transgenic Mice and Influence Lifespan in Yeast

Spinocerebellar ataxia type 7 (SCA7) is an autosomal dominant, progressive neurodegenerative disorder whose characteristic features are cerebellar ataxia, dysarthria, and retinal cone-rod dystrophy culminating in blindness. SCA7 is caused by an abnormally long glutamine-coding CAG repeat in the SCA7 gene, which encodes the protein Ataxin-7.

Ataxin-7 contains several conserved motifs that may influence the toxicity of the glutamine tract. Among these are three conserved regions (conserved block I – III), two caspase-7 cleavage sites, a nuclear export signal and two monopartite nuclear localization signals (NLS). Previous investigations have shown that the caspase-7 cleavage site D266 is required for the full toxicity of the Ataxin-7 protein in cell culture. We generated SCA7 transgenic mice expressing a 92 CAG version of the human SCA7 cDNA, with and without a D266N mutation. Mice carrying the D266N mutation were protected from SCA7-like neurodegeneration, behavioral signs and shortened lifespan.

To further characterize the role of conserved motifs in SCA7 pathology, we generated SCA7 transgenic mice carrying point mutations in both C-terminal NLSs (KKRK -> KAAK). Previous work has shown that nuclear localization is an important step in the pathology of CAG repeat disorders. We observed that mice lacking C-terminal NLS activity were substantially protected from degeneration of the retina and cerebellum, SCA7-like behavioral signs and shortened lifespan.

Age is the primary risk factor for neurodegenerative disease. Even in the absence of overt disease, the aging brain shows histopathological and molecular changes reminiscent of neurodegeneration. To explore the link between neurodegenerative disease and aging, we have examined the replicative lifespan of Saccharomyces cerevisiae missing the SCA7 ortholog, SGF73. This strain exhibits an unusually long lifespan, which is dependent on the function of the NAD+-dependent deacetylase SIR2. We present evidence that the extended lifespan of the SGF73 null strain is due to the influence of Sgf73 on the activity of Sir2 and the histone deubiquitinase Ubp8. Furthermore, we show that the level of ubiquitinated H2B is elevated in an SCA7 transgenic mouse line, indicating that an alteration in Ubp8 activity may play a role in SCA7 pathology and that aging and neurodegeneration may share a common mechanism.

FiveFingers in the Alpine Lakes Wilderness

I recently bought a pair of Vibram FiveFingers Sprint (pictured). They're minimal, lightweight shoes with "toes". They're designed to mimic barefoot walking as closely as possible, while protecting the feet from punctures and abrasion. The soles are thin, flexible and offer no padding whatsoever.

I've always been a barefoot walker, because I enjoy it and our feet evolved to be nude (or close to it). Besides feeling amazing, walking barefoot may allow the body to express better biomechanics. My feet have become tougher over time, but I still can't handle a rough trail barefoot.

When I first put the FiveFingers on, my initial thought was "these don't feel as much like being barefoot as I wish they did". Simply having something between your skin and the ground makes your feet much less sensitive. But I got used to them quickly, eventually using them for my parkour training.

I had a few converstions with my parkour instructor Rafe Kelley, during which I realized I had to re-teach myself how to walk and run correctly. Rafe is well-versed in natural human movement due to his background in MovNat, gymnastics, martial arts, strength training, parkour and anthropology. Modern shoes allow us to walk and run in a way that our bodies did not evolve to tolerate. The padding in shoes allows us to take large steps, in which we overshoot our center of gravity and contact the ground in a jarring manner. It also allows us to strike with our heels when we run, which is not comfortable when you're barefoot.

I took the FiveFingers on a 13-mile hike in the Alpine Lakes wilderness with a few friends last weekend. The Pacific Northwest has to be one of the most beautiful places in the world. I was expecting to use the shoes for a few miles and then swap them for my lightweight hiking shoes (Inov8 Flyroc trail runners). The beginning of the trail was really rocky and I thought I was going to have to take them off in the first few hundred yards. Surprisingly, my feet adapted, and although the trail stayed rocky, it became fairly comfortable by the time we had walked a mile.

I found myself thinking about Rafe's advice, and taking smaller steps that strike closer to my center of gravity. Although my strides were shorter, I had no trouble keeping up, and in fact going up the hills was remarkably easy. We gained 3,000 feet of elevation but I never got winded. I had to pay close attention to foot placement, which kept me from looking around much but was actually kind of fun.

After a few miles, I switched to my hiking shoes, with the idea that I should switch before my feet really started to hurt, rather than after. I immediately noticed that going up hills was harder, especially on my calves. My feet felt more cumbersome as well.

Here's me foraging for mushrooms on the trail. This is Laetiporus sulphureus, also known as "chicken of the woods". It's widely eaten in this area. However, my mushroom guide All That the Rain Primises, and More, had this to say about it:

"If you eat and enjoy this moushroom, always cook it thoroughly and do not serve it to lawyers, landlords, employers, policemen, pit bull owners, or others whose good will you cherish!"

I didn't take my chances. If you're going to pick wild mushrooms, make sure you know what you're doing and carry a regional identification guide. "I recognize them from China/Russia/Europe" kills several people a year in the Pacific Northwest. If you're experienced, this area is a mushroom bonanza. I can't set foot outside without stepping on a king bolete (porcini, cep) in the fall.

I ended up switching back to the FiveFingers for the majority of the hike, about 9 miles of it. The soles of my feet were a bit sore by the end (due to stepping on sharp rocks for miles), but my joints and muscles felt remarkably good! I had no joint pain or muscle tightness. I also felt pretty energetic. This was a big surprise, since I haven't done much hiking this year. The next day, my calves were sore, but that was it.

All in all, I really like the FiveFingers. I can wear them in places that require shoes, yet remain nearly barefoot. One potential drawback is the price-to-durability ratio. They cost me $80 and I don't expect them to last a year [Update 2013-- they are surprisingly durable]. That being said, I'm putting a beating on them. Parkour training destroys shoes. The rubber seems to be excellent quality (which you'd expect from Vibram), but it's thin and it has cuts in it for flexibility and grip, which will lower its lifespan. The upper is simply a piece of stretchy fabric that tears easily. I'm willing to deal with the durability issues because the advantages outweigh them [update- several FiveFingers wearers have commented that they actually last a surprisingly long time. See comments].

Gluten-Free Carrot Cake Recipe with Cream Cheese Icing

Lovely and classic gluten-free carrot cake 

with coconut, iced with lemon cream cheese frosting.

Here is one of my most popular gluten-free cake recipes. Something sweet and satisfying to keep your taste buds happy until I return. We're leaving Santa Monica early Thursday morning, you see, driving back to northern New Mexico with an iPod playlist heavy with Neil Finn, Warren Zevon, Fiona Apple, Tom Waits, Suzanne Vega, Crowded House, The Devlins, Jarvis Cocker, Pulp and a liberal sprinkling of Eighties hits. Not to mention a bag of fresh baked Dark Chocolate Chunk Cookies for fortification. See you soon!

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But don't you feel hungry?

You might have come across a lot of new articles recently and in many of them there are usually coments by the author or readers that calorie restriction is an awful way to live, you have constant hunger, you feel depressed and lack energy. Well for those of us that are on CR most of us can honestly say this is just not true. I will address some common questions but take one question at a time in each post because I am quite busy at the moment.

Do you always feel hungry on a CR diet - Since I started Calorie Restriction many years ago I designed a diet that worked for me. When I see people on 'diets' who consume bland salads it becomes obvious to me why they're hungry, and why they crave something more. Usually you'll find a typical person on a diet with a plate consisting of; A tomato or two, a small handful for iceburg lettuce, a white potato, maybe an egg some tuna, and usually a bad choice of salad dressing that is very high in fat like mayonnaise.
(picture taken in 2006)
I must say if I tried to live off this kind of salad I would have dropped CR a long time ago. However the fact is that when I consume food during my first few years of CR when I ate, I really ate a BIG meal... and it was usually much more than anyone else at the table. This photo to the left is a comparison picture to dinner that my mother cooked. My meal is the mountain of food you can see. On this I would put a good quality extra virgin olive oil, good balsamic vinegar, hot tomato salsa, and some herbs. Sometimes I just put tomato sauce which is low in sugar and salt on my veggies and it tastes fine. Plus it gives me much lycopene ^^

Now I eat more 'raw food' CR diet, where at least 70% of my diet consists of raw fruits and vegetables, and for what evidence shows that cooked is better I go with that. Although my meals are not of the size that I used to eat before, I am still well satisfied with what I eat. I hardly ever have any issues with hunger. Even now I still eat more food (but low in calories) than everyone else in my house (not put together of course) People often say to me "Don't you feel like you're missing out on these foods?". The short answer is NO. I could have the same meal every single day and enjoy it so much over and over again. Since I started on CR my diet and variety of foods that I eat has hugely increased, I no longer crave any sweets or processed foods (other than dark chocolate :D ). Every food I eat I make sure I absolutely enjoy it... everyone can make CRON an enjoyable experience if they design the best diet for them. Also when you're on CR your abilty to taste the foods you eat is far better, this is what I have experienced...

Thats all for today, more soon :-)

Ischemic Heart Attacks: Disease of Civilization

Or, more precisely, disease of industrial civilization.

The scientific literature contains examples of cultures that don't suffer from the chronic non-communicable diseases that are so common in modern societies. Much of what I've read indicates that heart attacks are practically unique to cultures that have adopted industrial foodways and a modern lifestyle, being infrequent or entirely absent in those that have not.

I recently came across an incredible paper from 1964 in the American Journal of Cardiology, titled "Geographic Pathology of Myocardial Infarction", by lead author Dr. Kyu Taik Lee (Am. J. Cardiol. 13:30. 1964). This was published during a period of intense research into the cardiovascular health of non-industrial cultures, including Dr. George V. Mann's famous study of the Masai.

The first thing Lee and his colleagues did was collect autopsy statistics from San Francisco and Los Angeles hospitals. They analyzed the data by race, including categories for Caucasian-Americans (white), Japanese-Americans, Chinese-Americans, and Filipino-Americans. All races had a similar incidence of autopsy-proven myocardial infarction (MI = heart attack), including both silent (healed) and fatal MI. For comparison, they included a table with autopsy data from hospitals in Tokyo, South Japan and North Japan. I'm including the data from Tokyo in the graph because it's also an urban environment, but the finding was the same in all three regions. Here's what they found, by age group: The Japanese had a very low rate of MI compared to both Caucasian-Americans and Japanese-Americans. The rate of MI in Caucasian-Americans and Japanese-Americans did not differ significantly. Thus, location but not race determined the susceptibility to MI.

Next, the investigators collected autopsy data from hospitals in New Orleans, again divided by race. This time they exained Caucasian-Americans and African-Americans. Both groups had a very high rate of MI, as expected, although the African-Americans had a lower rate than Caucasian-Americans. They also collected data from autopsies in Nigeria and Uganda for comparison. Here are the data for men: And for women: Again, location but not race largely determined the incidence of MI. MI was extremely rare in the African autopsies. Here's what they had to say:

There was only 1 case of healed myocardial infarction among over 4,000 adult autopsies in the Uganda series, and only 2 cases of healed myocardial infarction among over 500 adult autopsies in the Nigerian series. In the New Orleans Negro series the occurrence rate was far greater in every sex and age group than in either one of the Negro series in East and West Africa.

Over 4,500 autopsies and not a single fatal MI. If this isn't worth studying, what is? These data should be part of first-year training in medicine and health programs.

To satisfy the skeptics, Lee and colleagues imported hundreds of hearts from consecutive autopsies in Albany (USA), Africa, Korea and Japan. They had an American pathologist analyze them side-by side to eliminate any diagnostic bias. Here's what they found:

In the African Negro series no infarct was found in any age group [out of 244 hearts, 39 over 60 years old]. In the Korean series there were only 2 cases of myocardial infarction [out of 106 hearts] and they were both women... In the Japanese series there were 8 cases of myocardial infarction in 259 hearts. All were men...

In the American sample, nearly 40% of the hearts of men and women over 60 showed signs of MI. The findings of the American pathologist confirmed the international autopsy data, showing that diagnostic bias did not contribute to the results significantly. They also took measurements of the thickness of the coronary artery wall, an index of atherosclerosis. They found that the Americans had the most atherosclerosis, but all cultures had some degree of it and there was overlap in the amount of atherosclerosis between samples. This led the investigators to state:

Myocardial infarction and coronary thrombosis are almost nonexistent in Uganda and Nigeria, and the amount of coronary arteriosclerosis is significantly less in Africans than in whites. However, in the two groups there was some overlapping in the degree of arteriosclerosis. No Africans had infarcts, but some had the same or a greater degree of coronary arteriosclerosis as a few whites who had myocardial infarctions. One explanation for this may be that some difference in clotting or clot-lysis mechanisms is present in the two groups. In a previous study, we showed that the incidence of thromboembolic phenomena in the pulmonary circulation [blood clots in the lungs] was low in East Africans as compared with Americans.

Now, the authors' conclusions:

These data strongly suggest that among the Orientals the environmental factor is playing a major role in the etiology of myocardial infarction and coronary thrombosis. If the genetic factor is an important one, those Orientals who moved to this country many years ago or who were born in this country should still maintain their low occurrence rate of myocardial infarction at least to some extent, and one would not expect to see similar occurrence rates of myocardial infarction in Orientals and whites as old as 50 to 59 years... As with the Orientals, this suggests that for Negroes in the United States environmental factors are more important than genetic factors in the etiology of myocardial infarction.

Africans in Africa and Japanese in Japan = low incidence of MI. Africans, Japanese and Caucasians in the US = high and similar incidence of MI. Genes only influence a person's susceptibility to MI when they live in an environment that promotes MI. Otherwise, genes are basically irrelevant.

What do the traditional diets and lifestyles of Japan and Africa have in common? Not much. Even within Nigeria, the diet varies from heavily starch-based (root vegetables, soaked/fermented non-gluten grains, beans, plantains) to mostly reliant on high-fat dairy and meat, though the former is much more common and I'm not sure how much the latter is represented in the data. In fact, I believe it's the wrong question to ask. A better question is "what do we eat/do in the US that traditional Japanese, Koreans, Chinese, Polynesians, Melanesians and Africans don't"? For starters, none of them rely on industrially processed foods. Their food is generally prepared at home using wholesome ingredients and traditional methods.

There are a number of lifestyle factors that probably play a role here.  They probably get more exercise than Americans, even if it's only walking in Tokyo or domestic tasks for women in parts of Africa. Traditional Africans surely get more sunlight and thus more vitamin D. I can't imagine life is less stressful in Tokyo than in San Francisco or Los Angeles.  Cigarettes are probably much less prevalent in parts of Africa than in the modern US.

I really like this study, and I think these graphs should be disseminated as much as possible. I've prepared high-resolution versions in JPEG, Powerpoint and PDF formats. E-mail me (click on my profile for the link) if you would like a copy. Let me know which format(s) you want.

Chicken Curry Apple Stir-Fry Recipe with Art School Rice

Easy curry chicken stir-fry recipe.

Crazy Simple = Crazy Good

In time for the last hurrah of summer, I thought I'd share a crazy simple recipe favorite that is spicy and sweet, infused with curry. Because I love to mix up flavors (don't you?). I'm interested in how traditions influence, enhance and co-mingle. Perhaps because I'm an eclectic heritage bundle myself. And vegans, don't assume this recipe isn't for you. In fact, I make a vegetarian version of this recipe all the time. Use drained canned chick peas in place of the bird- it's a fabulous meatless and budget-friendly option.

California update: I'm more than a little sorry to report that we have- officially- entered our final countdown phase, preparing for an ETD early Thursday. Over the next few days we'll be busy cleaning our sweet little Santa Monica sublet and packing up the Honda Fit to head east, back to rural New Mexico, back to the coyotes. Just in time for roasted green chile season.

Casa Allrich has not sold, you see. We lowered the price again. And Bubela, it's a rock bottom bargain, embarrassingly less than what we paid for it three years ago. If the Real Estate Goddess proves kind and merciful she will finally (after 26 months on the market) smile upon us, send us a buyer and grant our humble wish- to accept our losses and move on with grace and clear eyes open to a future centered in Los Angeles.

Santa Monica, California

It's been a dreamlike season here in Santa Monica. My fifty-sixth summer. I can hardly believe we've been here eight weeks already. Honestly and without irony, I ask you- where does the time go? I am deeply grateful for each and every minute spent in the company of our two sons. They inspire me and make me proud. I hope to be back here in Southern California quick as a wink to continue the conversation with these two.

Until then, I'll be blogging again from north of Santa Fe starting next weekend.

Here's a few tasty End of Summer Picnic Recipes to keep your taste buds happy till I get back on-line on August 24th.

See you soon! xox

Chicken Curry Apple Stir-Fry Recipe

An easy weeknight stir-fry with warm harvest flavors this recipe can be a super fast toss-together dish by using bagged cole slaw mix and cooked chicken. For a vegetarian version, substitute the chicken with a can of drained chick peas.

Ingredients:

You'll need:

About 2 1/2 to 3 cups Art School Rice- recipe follows

2 tablespoons light olive oil

1 tablespoon red or green Thai Kitchen curry paste- hot or mild, to taste (start with less if you prefer it mild)

2-3 cloves garlic, minced

2 heaping cups finely shredded cabbage or slaw mix

3 large carrots, sliced into matchsticks

1 apple, peeled, cored, chopped

1/2 cup unsweetened apple juice, more if needed

1/2 cup golden raisins

2 generous cups of cooked chicken pieces* see notes

Instructions:

Heat a large deep skillet over medium-high heat; warm the light olive oil and curry seasoning. Add the garlic and stir briefly.

Add in the shredded cabbage, carrots, and apple; stir and cook for five minutes.

Add a half cup of apple juice and cook until the vegetables and apples are tender-crisp - about seven minutes. If you need a splash more apple juice, add it in.

Add the raisins, cooked chicken pieces, and cooked rice, and stir-fry until all the juice is absorbed and the chicken is heated through.

Serve immediately with a garnish of slivered almonds, if desired.

Serves 4.

Karina's Notes:

If you don't have cooked chicken on hand:

Cut 3 split chicken breasts into tenders. Stir-fry with the vegetables until no longer pink in the center- about ten minutes.

My hummus makes a tasty condiment for Asian inspired stir-fries and brown rice.

If you like creative flavor combos, try my Peanut Chicken Stir-fry.

Art School Rice Recipe with Curry, Carrots and Raisins

I lived on this simple dish in art school. It was my favorite comfort food. Most often I would stir-fry the cooked rice with thinly sliced carrots, or sometimes fresh baby greens. Slivered almonds add protein and texture.

Ingredients:

1 cup long-grain brown rice, rinsed

1/2 cup unsweetened apple juice

2 cups water or light broth for added flavor

2 carrots, cut into matchsticks

1/4 cup golden raisins, diced apple, or any chopped dried fruit*

1/2 to 1 teaspoon gluten-free curry paste- mild or hot (I use Thai Kitchen)

Instructions:

Combine the ingredients in a rice cooker and follow the manufacturer's instructions - or - combine the ingredients in a saucepan and bring to a boil, cover; reduce heat to low, and cook for 40 minutes or until the liquid has evaporated.

Let the rice rest for 5 minutes before serving. Fluff with a fork and serve as is, or stir-fry the cooked rice in a touch of olive oil with slivered carrots, cashews, or baby spinach leaves.

Protein Boost Options:

Serve with a sprinkle of slivered almonds, pine nuts or chopped walnuts

Add drained canned chickpeas to warm through just before serving

Serve with a dollop of fresh homemade yogurt on the side

Serve with hummus

Serves 4.

Note-

If you are making this rice dish for the Apple Chicken Stir-Fry recipe, it is not necessary to add the raisins or apple.

In case you may have missed it, here is my recipe for Brown Rice Pilaf with Variations.

Chopped apples, raisins and cinnamon make a perfect combo for breakfast.

Karina's Gluten-free Peach Cake

A vegan peach cake perfect for a summer picnic.

Lazy summer days are sweet and sticky jewels studded with fresh cut fruit and juicy cakes. Farmers' markets buzz with color and scents. And peaches are the star. Get them while you can, Gentle Reader. Inhale their ripe velvet voluptuousness. Because all too soon they will be gone, and the stony, flavorless winter impostors picked well before ripening, thrown into crates and imported from far off orchards flirting with the southern hemisphere sun will be posing at your market as peaches. But they are not. And they know it.

They don't even try to pretend.

So grab your baskets and get thee to a local farmers' market. There is peach cake and peach crisp, and peach ice cream to be savored.

Some of you may recognize the basic recipe here. It's one I've posted and tweaked. It's not in my nature to follow directions or repeat a success without tweaking it, you see. I just can't do it. My brain chemistry switches to Bored Beyond Belief faster than you can mutter the words peach pancakes on a stick.

Let's just say I was a challenge in school. And in jobs (and okay, relationships) requiring a set routine or specific schedule. Rules and expectations writ in stone give me the itch to break free and play, What if? I just can't do the same thing over and over. I get too restless. I get punchy. And I'm also a big believer in change.

Change is good.

Change means I'm alive, growing and learning. Change means I'm curious, taking a risk, discovering something I didn't know before. Experimenting and sometimes failing or looking like an idiot often comes with the territory. Sure, I might end up feeling inept or totally stupid. Born too late. Or too soon. But will that keep me in my proper place and tame my wanton right-brained ways?

Not on your life, Babycakes.



Read more + get the recipe >>

Pesto Zucchini Tomato Gratin

Zucchini tomato gratin. Summer garden deliciousness.

Today's post is short and sweet. Or should I say, brief and savory. Are you experiencing an abundance of zucchini and tomatoes? Here is a favorite summer recipe updated from the archives- a basil and garlic laced gratin featuring sliced zucchini, artichoke hearts and fresh tomatoes. Use your favorite gluten-free crumbs on top (my current favorite crumbs for a crunchy golden topping are these cornbread crumbs). 

Serve it as a delicious side dish with grilled chicken, fish or grass fed beef. Vegetarian? Spoon it on top of pesto penne pasta.

Read more + get the recipe >>

The Diet-Heart Hypothesis: Oxidized LDL, Part I

In my reading about lipoprotein particles (LDL, HDL, etc.) and how they associate with cardiac risk, I've come across three LDL-related markers that associate with risk: LDL cholesterol, LDL particle number, and LDL size/density. Is this a coincidence, or is there a reason for it?

The first marker, LDL cholesterol, is probably nothing more than a crude approximation of particle number. But LDL particle number and size/density are related to something else, that probably actually causes atherosclerosis rather than simply being associated with it: oxidized LDL (oxLDL).

oxLDL is formed when the lipids in LDL particles react with oxygen and break down. This happens specifically to the unsaturated fats in LDL, because saturated fats, by their chemical nature, are very resistant to oxidative damage. Polyunsaturated fats are much more susceptible to oxidative damage than saturated or monounsaturated fats. Linoleic acid (the omega-6 fatty acid found abundantly in industrial seed oils) is the main polyunsaturated fatty acid in LDL.

LDL is packaged with antioxidants in the liver, primarily vitamin E and coenzyme Q10 (CoQ10), to prevent its oxidation. However, the more time it spends in the blood, the more likely it is to exhaust its antioxidant store and become oxidized. Also, the smaller the LDL particle, the more likely it is to become trapped in the vessel wall and become oxidized there.

Oxidized LDL Correlates Tightly with Cardiac Risk

oxLDL has turned out to be a very sensitive marker of cardiac risk, surpassing traditional markers like LDL, HDL, and triglycerides in most studies to date. Since the discovery of sensitive assays that detect oxidized LDL drawn directly from patient blood, a number of studies have been published supporting its ability to detect atherosclerosis (plaque buildup in the arteries), heart attack risk and even the metabolic syndrome.

Holovet and colleagues published a study comparing the ability of oxLDL and a traditional risk factor assessment to detect coronary artery disease. The traditional method is called the Global Risk Factor Assessment Score (GRAS), and includes age, total cholesterol, HDL, blood pressure, diabetes and smoking status. It's similar to the commonly used Framingham risk score (which, interestingly enough, doesn't include LDL).

GRAS was able to correctly differentiate a healthy person from a person with coronary artery disease 49% of the time, while oxLDL was correct 82% of the time. Thus, oxLDL by itself was far more accurate than a whole battery of traditional cholesterol and cardiac markers. Coronary patients had more than twice the level of circulating oxLDL than the healthy comparison group.

In a large prospective study by Meisinger and colleagues, participants with high oxLDL had a 4.25 higher risk of heart attack than patients with lower oxLDL. oxLDL blew away all other blood lipid markers by nearly a factor of two. From the abstract:

Plasma oxLDL was the strongest predictor of CHD events compared with a conventional lipoprotein profile and other traditional risk factors for CHD.

Oxidized LDL Makes Sense

 Regular, non-oxidized LDL has few properties that would make it a suspect in atherosclerosis. It's just a little particle carrying cholesterol and fats from the liver to other organs. As soon as it oxidizes, however, it becomes pro-inflammatory, immunogenic, damaging to the vessel wall, and most importantly, capable of transforming immune cells called macrophages into foam cells, a major constituent of arterial plaque.

Researchers have been interested in the plaque-generating properties of oxLDL for over three decades, and quite a bit of data have accumulated. They've identified cellular receptors that allow macrophages to ingest oxLDL (CD36 and SR-A). These receptors are specific for oxLDL and do not recognize normal LDL to a significant degree. Mice whose macrophages lack either of these two receptors have the same amount of circulating LDL as normal mice, yet have 60 to 70 percent less atherosclerosis when fed a plaque-forming diet (1, 2). Shorter-term studies have not always been consistent however, suggesting that there are alternative mechanisms. I'll expand on this more later.

Another line of evidence comes from the ability of LDL-borne antioxidants to prevent atherosclerosis in animal models. The powerful synthetic antioxidant probucol greatly reduces atherosclerosis in a number of animal models. It also reduces the extremely high cholesterol rodents and herbivorous animals get when they eat a high-cholesterol "atherogenic diet", but several studies have concluded that the majority of probucol's effect is due to its antioxidant ability rather than its ability to reduce cholesterol (ref).

Vitamin E and CoQ10 are two other LDL-borne antioxidants that can reduce atherosclerosis in animal models, particularly in combination with one another. Vitamin E alone is not as effective, and in some studies totally ineffective, which is one possible explanation for the equivocal results of vitamin E cardiovascular trials in humans. The most effective combination of antioxidants is probably the one provided by a nutrient-dense diet.

In Summary

Multiple lines of evidence suggest that oxidized LDL plays a dominant role in atherosclerosis. Not only is it associated with cardiovascular risk, there's also a large body of evidence suggesting it actually directly contributes to it. 

Carrots!

Just got my second harvest of carrots today and pulled up plenty! Can't wait to sow some more carrot seeds and this time have a far bigger area to grow them, and then store them to eat over a few months. I will update this post in the next couple days so check back for other information about the garden.







So far the easiest things to grow have been the cherry tomato plants and the carrots, hardly any real work needs to be done for them to grow other than watering, the strawberries are also now growing well but this year I don't expect a big harvest. I might let them spread in the garden box a bit. I expect I'll get around 30 strawbwerry plants next year which should be enough for me.

Although some things went good, somethings never really went that well, like the broccoli. The green caterpillars loved them and the plants just looked terrible recently so I pulled all but one of them. It's ok, I won't be doing so much broccoli next year because other plants you can get bigger harvests from in less time.


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Watermelon Gazpacho with Lime

Refreshing watermelon gazpacho. Serve cold, cold, cold.

Happy August. The Dog Days of Summer are upon us. The Back To School Sales have commenced. Evenings are shorter, sultry and sticky and it's too damn hot to cook. Here in our sweet little Santa Monica sublet the modest act of baking two potatoes nudges our ambient temperature to a hot flash inducing tie-dyed t-shirt peeling UGG tossing fever pitch. I pace and prowl for air like the downstairs yellow cat who slinks into our kitchen unnoticed despite his thunderous girth. I stick my sweaty matted head out the kitchen door inhaling the hope of an onshore breeze.

My restless, itchy body you see is trying to ignore the calendar.

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