In This Issue:
The Health Epidemic Doctors Aren't Revealing
Those who closely follow health trends know that in the world of supplements, the focus is often on "breakthrough" discoveries: herbs, antioxidants, amino acids, and other natural remedies. But sometimes, the news is really about the stuff we thought we completely understood. Case in point: vitamin D.
The importance of vitamin D to bone health has been scientifically understood since the 17th century. But it turns out that vitamin D is also important to heart health. In the U.S., for example, more than 40 percent of men and 50 percent of women have low vitamin D levels, putting them at risk for coronary artery disease and heart failure, say doctors at Cleveland Clinic. And studies have shown that people in northern Europe, have similarly low vitamin D levels as in the U.S. In many northern hemisphere countries, vitamin D deficiency has reached nearly epidemic proportions.
Vitamin D helps prevent high blood pressure, suppresses inflammation (by protecting the cells that line your blood vessels), and maintains blood-vessel flexibility. In a recent study published in the American Journal of Cardiology, researchers who analyzed data from a landmark health and nutrition study reported that low levels of vitamin D make your heart work harder. They suggest this may be the reason why adequate vitamin D levels protect you against cardiovascular disease.
A flurry of other recent studies point to vitamin D's other heart-protective benefits. In one, researchers noted that vitamin D supplements could protect you from congestive heart failure. In another, following German and Austrian reviews of several studies about vitamin D's heart benefits, researchers concluded that people with low vitamin D levels, or those who are at high risk for heart disease, should take 1,000 IU of vitamin D every day. And Italian researchers discovered that older people with chronic heart failure often have severe vitamin D deficiencies.
Vitamin D deficiency also has a diabetes connection. A study conducted by researchers at Johns Hopkins University School of Medicine noted that vitamin D deficiency is commonly found in people with poor diabetes control. While no cause-and-effect was established, the worse the subjects' A1c test scores, the greater their vitamin D deficiency.
If your doctor says that your vitamin D levels are low, you'll want to add a vitamin D supplement to your health regimen. According to the most recent research, most people who live in the northern hemisphere—especially people over 50 and those who are overweight—could benefit from taking D supplements. Here's what you need to know.
Dosages. Though the current official recommendation is 400 IU for ages 51 to 70 and 600 IU for those over 71, many vitamin D researchers recommend taking 1,000 to 4,000 IU per day. Doctors sometimes prescribe special vitamin D supplements containing 50,000 IU, usually for elderly patients.
Cautions. Steroids such as prednisone can impair the way your body uses vitamin D, so have your doctor check your vitamin D levels regularly if you're on long-term steroid therapy. Other drugs, including orlistat (taken for weight loss), and phenobarbital and phenytoin, (which control epileptic seizures), interfere with vitamin D absorption.
Buying tips. Look for vitamin D supplements in the form of vitamin D3, which is three times more effective at raising vitamin D blood levels than supplements containing the D2 form.
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Relieve Stomach Aches for Less Than $2
Mint is not just for candy and breath fresheners. Real mint leaves contain the oil menthol, which has a host of health properties—from relaxing intestinal spasms and easing abdominal pain (useful for anyone who suffers from IBS) to acting as a decongestant to use as a topical pain reliever. Mint contains flavonoids that have antiviral and antioxidant properties. Best of all, it's cheap—a whole bunch of fresh mint leaves will last more than a week—and costs under $2! Here are some ideas on how to use this healthful herb.
• Chop fresh mint, garlic, tomatoes, and cucumbers; toss with olive oil and vinegar for a delicious, refreshing salad high in antioxidants and low in calories.
• Sip mint tea after dinner. It's rich in medicinal properties, and won't keep you up at night.
• Add chopped mint to stir-fries, curry dishes, and salads. It punches up the flavor of any dish, and is versatile enough to work in many different cuisines.
SPECIAL OFFERIf you thought foods like Pizza, Pasta, Steak and Peanut Butter were all off limits for people with diabetes – then think again! It just so happens that many of your favorite foods are the best foods for REVERSING diabetes.
Peanut Butter Sandwiches are actually great for your blood sugar, especially when made with a certain type of bread and topped off with fruit instead of jelly. A special spaghetti sauce will help cancel the effect of the pasta. And any pizza made with delicious blood-sugar lowering toppings can be easily become part of your staple diet. Keep reading to find out more...
Creamy Baked Custards
 This dessert is perfect for dinner parties because it can be prepared ahead of time and refrigerated until serving. Take care not to overcook the custards—they should be just set when you take them out of the oven.
Ingredients
Custards
2 cups 1% milk
1 vanilla bean, split
2 eggs
2 egg yolks
3 tablespoons sugar
1/2 teaspoon flour
Compote
1 tablespoon sugar
1 pound fresh cherries, pitted
2 teaspoons cornstarch
Serves 6
Preparation
1 Place milk and vanilla bean in a medium saucepan; heat on medium-high until almost boiling. Remove from heat, cover, and set aside to infuse for 15 minutes.
2 Preheat oven to 325°F. Place whole eggs, egg yolks, sugar, and flour in a bowl and lightly whisk together.
3 Coat six 4-ounce ramekins with cooking spray. Bring milk back to a boil, remove the vanilla bean, and slowly pour the hot milk into the egg mixture, whisking constantly. Strain the mixture into a pitcher; divide among the six ramekins.
4 Set ramekins in a shallow roasting pan; pour enough hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are lightly set, about 30 to 35 minutes. The custards should be slightly wobbly in the center, as they will continue to cook after being removed from the oven. Lift the custards out of the hot water, and place on a wire rack to cool; refrigerate until ready to serve.
5 For the compote: Place 1 tablespoon sugar and 6 tablespoons water in a medium saucepan; heat over medium-high heat until sugar has dissolved. Bring to a boil, reduce the heat to low, and add the cherries. Cover the pan and simmer gently, stirring occasionally, until the cherries are tender, 4 to 5 minutes. Use a slotted spoon to remove the cherries and place them in a small serving bowl; set aside.
6 Mix the cornstarch with 1 tablespoon cold water, and stir this into the cherry juices in the saucepan. Bring to a boil, reduce the heat to low, and simmer, stirring, until thickened and clear, about 1 minute. Allow to cool for a few minutes, then pour the sauce over the cherries. The compote can be served warm or at room temperature. Spoon a little of the cherry compote over the top of each custard; serve the rest of the compote on the side.
Per serving: 165 cal, 5 g fat (2 g sat), 25 g carbs, 7 g protein, 2 g fiber, 145 mg chol, 65 mg sodium
Until next issue, here's to good health!
Neil Wertheimer
Editor in Chief, Reverse Diabetes
In the Next Issue: - The Crunchy Solution for Diabetes
- Scientific Proof That Grandma's Old-Fashioned Remedies Really Work!
- 5 (Delicious) Toppings for Your Morning Oatmeal
- Is Your Doctor Out of Date?
- Featured Recipe: Pissaladière
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