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BERWICK AREA HEART SUPPORT GROUP
JULY 2006 NEWSLETTER
Next meeting July 5th at the Day Hospital, Berwick Infirmary from 7.00pm 9.00pm Annual walk with the Walking for Health Group
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Our speaker for the June meeting was Alex Spence. Alex is a teacher of Butayko, which is a balanced breathing group of exercises, and can relieve/cure many problems, if done properly. It can also boost energy, improve sleep patterns and improve general well being. It was devised by a Professor Butayko who was a soldier serving during the war as a mechanic, but after the war he became a Hospital Doctor and more and more realised that different illnesses had specific breathing patterns. After studying these patterns over a number of years he created this programme to reverse the effects
Alex gave a brief history of his life. He grew up and still lives in the Ladykirk area. His own description of his childhood and teenager years lead you to think that he was what they called a ‘sickly child’, with asthma and eczema thrown in for good measure.
He became interested in Butayko in 1998 after seeing it on the TV programme QED, and so, after making protracted enquiries about it, in 2002 he attended a one week’s course on the subject, in Edinburgh. The teacher on this occasion came from Jesmond. After putting into practice what he had been taught, he quickly realised the benefits he was achieving and the vast improvement in his own overall health, he decided to take it further, and learn enough to qualify as a teacher of the subject. This took a little longer to arrange, but eventually he went to Australia, the home of Butayko, where under supervision, he studied the subject deeper, before returning to this country a qualified teacher.
Alex commenced his talk by getting all present to raise a hand, and to lower it only when an illness or set of symptoms which Alex read from a list was read out applied to that particular person.. He continued to read the list until everyone had taken their hand down. He did admit later that he had only got a bout ½ way through the list before that had happened, and in actual fact it is very rare for him to get to the end of his list and find anyone with their hand still up.
He continued his talk by asking the relevance between Carbon Dioxide and Oxygen and our bodies, and our bodies need for both. As a general rule, many of us think that we need as much oxygen as it is possible to get into our body, and we breathe in great mouthfuls of the stuff thinking it must be doing us good. But too much oxygen is not as good for us as we think; it brings on all sorts of problems. Remember the fight or flight syndrome we have spoken about several times before. Too much oxygen in the blood replicates these symptoms and the body thinks its in this flight or fight mode, which causes the body to produce adrenalin, which if not used to fight or run become stored in the muscle tissue which then causes its own problems namely TENSION AND STRESS which then produces even more adrenalin, and then we get into the never ending circle of stress and adrenalin. Too much oxygen also causes our bodies lose too much Carbon Dioxide which changes the Ph levels of the blood causing the blood to become either too acid or to alkali which can lead to something called the BOHR EFFECT. We should aim for a Ph of between 7.35 and 7.45. Also low carbon dioxide can cause its own problems throughout the body like breathlessness and smooth muscle, one, there are many more, of the effects of smooth muscle is having to wake up and go to the toilet at night
Alex likened our needs of both oxygen and carbon dioxide, to that of a car. If oxygen is our cars petrol, carbon dioxide is its oil, without the proper amount of both, we are not going to get very far. To help prevent too much oxygen we should breathe through our nose. The size of our nostrils is much less than the size of our mouths, this automatically reduces the intake of oxygen, plus the fact that air breathed through the nose is filtered of dust and germs, it is moistened, it is warmed, any airborne germs are killed, and it reduces dehydration.
A simple test we can do on ourselves is to take two shallow breaths in and out through the nose, then hold the breath and slowly count, noting the figure we have reached before having to take another breath. Personally I didn’t do too well at this, but I will blame it on hay fever and my nose was stuffed up, but I only managed even after several attempts to get to 12, some managed a lot more. Alex reckons 40 to 45 would be good, but even just changing to breathing through our noses will improve our personal numbers.
Due to individual’s independent medical needs, Alex was unable to try specific breathing exercises, but assured us that there are numerous either specific or general exercises to minimise/ cure many illnesses
Alex has a web site with more information on it which is: - http://www.buteykoscotland.co.uk/ or he can be contacted on 07855167010.
Thank you Alex for your time and information.
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I’m sure Terry will have mentioned somewhere else in the newsletter that our July meeting will be when we join the Walking for Health group for our annual walk. I request that,(A) If this is to be your first walk with either group, please attend the day hospital a little earlier as we have ‘falling down forms’ to fill in for insurance reasons, and (B) if you are a qualified walk leader, please come along so that we can offer a choice of walks. Thank you.
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Wally's Yarn
THE DONKEY
One day a farmer's donkey fell down into a well. The animal cried piteously for hours as the farmer tried to figure out what to do. Finally, he decided the animal was old, and the well needed to be covered up anyway; it just wasn't worth it to retrieve the donkey.
He invited all his neighbours to come over and help him. They all grabbed a shovel and began to shovel dirt into the well. At first, the donkey realized what was happening and cried horribly. Then, to everyone's amazement he quieted down.
A few shovel loads later, the farmer finally looked down the well. He was astonished at what he saw. With each shovel of dirt that hit his back, the donkey was doing something amazing. He would shake it off and take a step up.
As the farmer's neighbours continued to shovel dirt on top of the
animal, he would shake it off and take a step up. Pretty soon,
everyone was amazed as the donkey stepped up over the edge of
the well and happily trotted off!
Life is going to shovel dirt on you, all kinds of dirt. The trick to
getting out of the well is to shake it off and take a step up. Each of
our troubles is a steppingstone. We can get out of the deepest wells just by not stopping, never giving up! Shake it off and take a step up
Remember the five simple rules to be happy
1. Free your heart from hatred - Forgive.
2. Free your mind from worries - Most never happen.
3. Live simply and appreciate what you have.
4. Give more.
5. Expect less
NOW --------
Enough of that nonsense.
The donkey later came back, and bit the s!!! out of the farmer who had tried to bury him. The gash from the bite got infected, and the farmer
eventually died in agony from septic shock.
MORAL FROM TODAY'S LESSON:
When you do something wrong, and try to cover your ass, it always comes back to bite you.
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Northumberland Warm Zone
Northumberland Warm Zone is part of National Energy Action (NEA) a registered charity tasked with helping householders live in warm dry homes. We are a not for profit organisation and we carry out free surveys for householders to assess suitability for insulation measures. We also have access to bespoke benefits advice and again this is a free service.
Clients who qualify under our "priority" service (usually benefit driven), have insulation works carried our completely free and all others qualify for grants under a similar scheme.
Our funding comes as part of the government's energy efficiency commitment scheme (EEC) via npower and we offer an independent and impartial service.
Active partners are Blyth Valley Borough Council, Wansbeck District Council, Castle Morpeth Borough Council, Tynedale Council, Alnwick District Council, Berwick upon Tweed Borough Council, Northumberland County Council, Northumberland Care Trust and many voluntary sector groups such as Age Concern and local CAB's. The partners we have, all acknowledge the difference we make to clients in helping them into warm dry homes which helps reduce the risks of ill health as well as increasing household income.We are seeking to help people to sign up for potential work - again free of charge.
BERWICK AREA HEART SUPPORT GROUP
AUGUST 2006 NEWSLETTER
Next meeting August 2nd at the Day Hospital, Berwick Infirmary from 7.00pm 9.00pm Speaker Lynn Banning will give a talk and demonstration on Yoga
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At our last meeting, on 5th July, it was our annual walk with members of the ‘Walking for Health Group’, and between us undertook two different walks around town, and met up again at the Day Hospital for a cup of tea and something to eat. ( thanks to the ladies for the lovely buffet) Hopefully everyone enjoyed themselves, including our guests.
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Wally’s Yarn
A Woman was out golfing one day when she hit the ball into the woods. She went into the woods to look for it and found a frog in a trap. The frog said to her, "If you release me from this trap, I will grant you three wishes." The woman freed the frog, and the frog said, "Thank you, but I failed to mention that there was a condition to your wishes. Whatever you wish for, your husband will get times ten!"
The woman said, "That's okay." For her first wish, she wanted to be the most beautiful woman in the world.
The frog warned her, "You do realise that this wish will also make your husband the most handsome man in the world, an Adonis whom women will flock to". The woman replied, "That's okay, because I will be the most beautiful Woman and he will have eyes only for me."
So, KAZAM-she's the most beautiful Woman in the world!
For her second wish, she wanted to be the richest woman in the world.
The frog said, "That will make your husband the richest man in the world. And he will be ten times richer than you. " The woman said, "That's okay, because what's mine is his and what's his is mine."
So, KAZAM-she's the richest woman in the world! The frog then inquired about her third wish, and she answered, "I'd like a mild heart attack."
Moral of the story: Women are clever. Don't mess with them.
Attention female readers: This is the end of the yarn for you. Stop here and continue feeling good.
Male readers: Please see Wally's Yarn part 2
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Wally's Yarn part 2
The man had a heart attack ten times milder than his wife!!!
PS: If you are a woman and are still reading this; it only goes to show that women don't get it right all the time!!!
BERWICK AREA HEART SUPPORT GROUP
SEPTEMBER 2006 NEWSLETTER
Next meeting September 6th, guest speaker David Wilson will give a talk on his year as Sheriff of Berwick
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Last months speaker was Lynn Banning, Lynn gave a talk and demonstration on yoga. As both Wally and myself were unable to attend the meeting I do have a meeting report available for this months newsletter.
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As you all know we have just moved house, things are a bit chaotic, we are living out of packing boxes, I have some of my computer up and running, but not the laser printer, (it’s in a packing box somewhere?????) amongst what looks like a cardboard mountain, so I’ll have to keep this newsletter short.
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Wally’s yarn
One for the ladies
One day my housework-challenged husband decided to wash his Sweat-shirt. Seconds after he stepped into the laundry room, he shouted to me, "What setting do I use on the washing machine?"
"It depends," I replied. "What does it say on your shirt?"
He yelled back, "University of Cambridge."
And they say blondes are dumb...
"It's just too hot to wear clothes today," Jack says as he stepped out of the shower, "honey, what do you think the neighbours would think if I mowed the lawn like this?"
"Probably that I married you for your money," she replied.
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Q: What do you call an intelligent, good looking, sensitive man?
A: A rumour
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A man and his wife, now in their 60's, were celebrating their 40th wedding anniversary. On their special day a good fairy came to them and said that because they had been so good that each one of them could have one wish.
The wife wished for a trip around the world with her husband. Whoosh! Immediately she had airline/cruise tickets in her hands.
The man wished for a female companion 30 years younger... Whoosh...immediately he turned ninety!!!
Gotta love that fairy!
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Q: Why do little boys whine?
A: They are practicing to be men.
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Q: What do you call a handcuffed man?
A: Trustworthy.
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Q: Why do men whistle when they are sitting on the toilet?
A: It helps them remember which end they need to wipe.
*****
Q: How do you keep your husband from reading your e-mail?
A: Rename the mail folder "Instruction Manuals"
BERWICK AREA HEART SUPPORT GROUP
OCTOBER 2006 NEWSLETTER
Next meeting October 4th at the Day Hospital, Berwick Infirmary from 7.00pm 9.00pm Speaker Lynn Banning will give a talk and demonstration on Yoga
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British Heart Foundation
To coincide with World Heart Day this year the British Heart Foundation is launching its Food4Thought 2 campaign aimed at changing the eating habits of 11-12 year olds. It is a fantastic way of contributing to this year's theme "How young is your heart?". They are launching Food4Thought 2 on Friday 22 September in the run up to the World Heart Day weekend, and expect to receive significant coverage in the media.
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Wally’s Yarn
A man travelled to a neighbouring town for a job interview. He thought he knew where the firm was but when he got there he could not find it, so he parked his car and set off on foot.
He was parked near a large Victorian style building with a high wooden fence around it. He couldn’t see over the fence, but he could hear the sound of a large group of people wearily marching with heavy boots on. In time with the marching they were chanting something which sounded like, THIR--TEEN, and THIR--TEEN. It sounded strange, and he thought it might be some sort of military academy, and so carried on to keep his appointment.
He hadn’t gone far, and was still alongside the fence of the Victorian building where the people were chanting, when he stopped a woman to ask directions. She pointed out that he had made a simple mistake of being in London Road East when he needed London Road West. She also pointed out that as he had already parked his car it would be easier to leave it where it is and catch
a bus to the other end of London Road, as parking was limited and the buses passed in each direction, every 15 minutes. He decided to take the woman’s advice, but was still curious about the group of people chanting, and so asked what sort of building it was. She lowered her voice and told him that folk didn’t speak about the place very much, and very few locals had ever caught a glimpse of what went on behind the high fence. In these days of political correctness all she would say that it was a place for the more serious mentally and educationally challenged people, and that this was their exercise period, and they would be marching around the grounds,
As he waited for the bus he could still hear the chanting and clumping of boots on the other side of the fence THIR--TEEN, THIR--TEEN. He was thinking about what the woman had told him, and as he looked at the high fence wondering what else they maybe doing, he noticed the sun was shinning through a knothole about four feet off the ground, partly covered by some bushes.
Thinking he had found something no one else had seen he went over; stooped down, put his eye to the knothole. He had just got his eye up to the hole when all of a sudden someone poked a finger through the knothole and caught him right in the eye.
He reeled back, managed to catch his balance and stood up, with his hand over the very sore and watering eye. As he had caught his breath and realised what had happened,. he could still hear the clumping of heavy boots, but now the chant had changed to FOUR--TEEN, FOUR--TEEN, FOUR--TEEN.
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Drinking and eating: green tea + whole grains & fibre (lower cholesterol and hypertension).
Green tea continues to receive a very good press. Not long ago we passed on a report that suggested green tea could help weight loss. A new study reported in the Journal of the American Medical Association suggests that green tea can actually play a very serious general role in preventing deaths in middle and late-middle age, and particularly help prevent deaths from heart disease. Many Japanese drink green tea and those that do are healthier in middle age. The study in north eastern Japan followed 40,530 adults (ages 40 to 79) for 11 years. Fewer deaths were recorded among the tea drinkers. (Kuriyama, S., et al "Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan: The Ohsaki Study"JAMA 2006; 296 (10): 1255-1266.) For some of us, also, it could be worth noting that last year there was a report of a small study where supplements of green tea extract were shown to seriously help men suffering early stage prostate cancer.
When we think about health and our heart disease, however, we should try to see the bigger picture and not focus just on individual nutrients. Japanese who eat traditional foods have lower cholesterol than us and suffer less heart disease. They eat much less fatty and dairy foods and more whole grain foods and traditionally put on less weight than us (that could be changing unfortunately as young people change their eating habits). We can also remember that it is easier for us to lose weight when we eat plenty of fibre. This means eating whole foods from plant sources, for example whole grains, as well as generous helpings of fruit, vegetables and beans or peas or lentils. A recent study looked specifically at the effect on higher than normal blood pressure (hypertension) when whole grains were introduced as a significant part of the daily intake (20% of calories/energy). The study also measured changes in body weight. Whole wheat/brown rice/barley reduced blood pressure and helped reduce weight in persons with mildly raised cholesterol. It is interesting that those on ‘whole grains’ ate slightly more calories yet lost more weight. “Whole-Grain Diets Reduce Blood Pressure in Mildly Hypercholesterolemic Men and Women”. Authors: K. Behall, et al., Diet and Human Performance Laboratory, Beltsville Human Nutrition Research Center, Agricultural Research Service, US Department of Agriculture. Published in Journal of the American Dietetic Association,Volume 106, Issue 9 , September 2006, Pages 1445-1449.
My suggestion: try not to look at TV adverts for special ‘healthy’ (expensive) ‘cereals’, try some traditional cooking instead. Fibre is not difficult.
For those of you with internet access, particularly broadband there is a very useful site in America. http://www.pritikin.com/eperspective/0608/loweringCholesterol.shtml
I quote a tip on obtaining fibre (there are plenty of spices and herbs to flavour your food; I use cinnamon and ginger and a few soaked prunes and oat bran with porridge for example):
Breakfast:
A cup of hot oatmeal (5 grams of fibre)
2 cups of fresh fruit (5 grams)
A slice of 100% wholemeal toast (2.5 grams)
lunch:
A big green salad (5 grams of fibre)
½ cup of chick peas (garbanzo beans) on top of your salad (5 grams)
Baked potato (5 grams)
1 cup of fresh fruit (5 grams)
Tea / dinner/ supper:
Seafood optional (0 grams of fibre)
Lentil soup (5 grams)
Brown rice (2.5 grams)
2 servings of steamed vegetables (5 grams)
Fresh berries for dessert (2.5 grams)
PS. Berries
I hope you have some stashed away for winter.
They are all of them good for us.
Blackberries are just showing up as seriously ‘anti-cancer’, like other berries, but appear particularly potent. The study was again from the U.S. Agricultural Research Service and is published in the Journal of Biological Chemistry. What is good for cancer prevention is good for heart and arteries, and vice versa.
BERWICK AREA HEART SUPPORT GROUP
NOVEMBER 2006 NEWSLETTER
We have an update (THIS WEEK November 1st) from a ground-breaking specialist diabetics nurse . Janet helps patients back-up their medication with essential lifestyle changes. The lifestyle that makes such a difference for diabetics is also the one that benefits heart patients. Dr Higham (Cardiologist, and Hon. Pres. Berwick Heart Support Group)will be coming on December 6thfollowed by Graeme Gillespie, Clinical Psychologist (inJanuary 2007).
We hope to feature some food exhibits at Janet Punton’s talk and also to borrow a great poster presentation from our own Leslie Angell that celebrates the proven value of apples!For December we hope that we can organise the support of our local District Nurses to help make Dr Higham’s talk into a special occasion. As in the past, the Group will prepare a pre-Christmas flavour.
BETWEEN NOW AND DECEMBER we hope to organise A PHONE CALL to all our wider readership, and some old friends we have lost touch with. We will ask some of our regulars to help with this if you can. We want to know how you are all getting on, what value you put on our contact, especially the Newsletter, and whether we can tempt you to come to Dr Higham’s pre-Christmas talk.
Please expect a phone call if you have been out of touch! Alternatively, GIVE US A CALL!
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It was very heartening to welcome the new members at our October meeting. They are currently using the Swan Centre Rehab classes supervised by Mandy Thompson, and we hope that some other members of the class will be able to join us at our meetings.
WELCOME
Phil & Terry
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OCTOBER MEETING REPORT
LYNN BANNING & YOGA
We have had several speakers over the years devoted to relaxation. Why are they all so successful?
Firstly they straight away bring a good atmosphere with them into the room; a sense of calmness.
Secondly, I guess, we need some reassurance of normality. Heart problems often bring stress problems, or maybe stress has helped bring on ‘heart events’? Normality asserts itself with the calmness.
Thirdly, apart from their personal calmness and sensitivity, our speakers have a connecting thread. We pay attention, a kind of respect, to our own bodily self. We start to breathe more evenly and slowly. When we do this as a group, the oxygenation of calmness spreads. (Literally, internally, our oxygen spreads out better in our individual bodies.)The above, anyway are my impressions.
Lynn and calm yoga did this again for me and reminded me of previous occasions and of a place inside me that it is good to know is there.
Lynn took us through relaxation routines. We were able to do this sitting in our chairs. We paid attention first to our feet, one at a time. We stretched and wiggled our toes and rotated our feet and then let them relax. Similarly each knee and leg was stretched and worked. We worked our way through hands and arms and stretched our necks, rotated our heads and each time brought ourselves back to rest before bringing attention to the next movement.
When we had stretched, worked and relaxed each part, we were able to sit calmly and evenly breathing. The group really worked as a group; a positive and friendly place for us all to be. Thank you, Lynn, thank you Group.
Lynn has worked with groups for several years and any of you who want to take this practice further should contact her – first stop could be our own Michael Redican.
Phil Harris
Wallys Yarns
PONDERISMS
I used to eat a lot of natural foods until I learned that most people die of natural causes.
Gardening Rule: When weeding, the best way to make sure you are removing a weed and not a valuable plant is to pull on it. If it comes out of the ground easily, it is a valuable plant.
The easiest way to find something lost around the house is to buy a replacement.
Never take life seriously. Nobody gets out alive anyway.
There are two kinds of pedestrians: the quick and the dead.
Health is merely the slowest possible rate at which one can die.
The only difference between a rut and a grave is the depth.
Some people are like Slinkies. Not really good for anything, but you still can't help but smile when you see one tumble down the stairs.
Health nuts are going to feel stupid someday, lying in hospitals dying of nothing.
Have you noticed since everyone has a camcorder these days no one talks about seeing UFOs like they used to?
All of us could take a lesson from the weather. It pays no attention to criticism.
In the 60's, people took acid to make the world weird. Now the world is weird and people take Prozac to make it normal.
How is it one careless match can start a forest fire, but it takes a whole box to start a campfire?
Who was the first person to look at a cow and say, "I think I'll squeeze these dangly things here, and drink whatever comes out?"
Why is there a light in the fridge and not in the freezer?
If Jimmy cracks corn and no one cares, why is there a song about him?
Why do people point to their wrist when asking for the time, but don't point to their crotch when they ask where the bathroom is?
If quizzes are quizzical, what are tests?
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Recipe of the month
Fusilli with Prawns and Fresh Tomato and Herb Sauce
A quick, easy and very healthy supper, this dish contains a good balance of carbohydrates and protein, and is full of flavour yet low on fat
Preparation Time 5 mins
Cooking Time 15 mins
Ingredients
175g fusilli dried pasta
350g tomato & herb Sauce
1 tbsp salted capers, rinsed and thoroughly drained
200g raw peeled tiger prawns
20g pack fresh flat-leaf parsley, roughly chopped
Directions
1. Cook the pasta in a large pan of boiling water according to pack instructions.
2. Meanwhile, tip the tomato and herb sauce into a small pan and heat gently.
3. When the pasta is almost ready, add the prawns and capers to the hot tomato sauce and cook for 3-4 minutes until all the prawns are pink, opaque and piping hot. Add the parsley to the prawns and sauce, and stir thoroughly.
4. Drain the pasta and return to the hot pan. Stir the prawn and caper sauce into the pasta. Divide between 2 bowls. Serve
BERWICK AREA HEART SUPPORT GROUP
DECEMBER 2006 NEWSLETTER
Welcome to our next meeting December 6th 2006 at the day Hospital Berwick Infirmary from 7.00pm – 9.00pm the guest speaker is Dr Higham followed by a small Christmas buffet.
Dr Higham is Honorary President of our group and his talks are most popular with the group and are the highlight of our year. This year we hope for even wider attendance, including professionals interested in our group.
MEETING REPORT - WHAT REALLY WORKS?
Phil Harris filled-in for Sister Janet Punton who was unable at the last minute to be the speaker at our last meeting. (Wednesday 1st November).
We had great displays:
- Terry managed to find ‘Our Group’ poster presentation (a heroic achievement given his recent house move.)
- Lesley Angell lent to us her poster boards celebrating the benefits of apples (summarising and quoting many scientific studies). Unfortunately Lesley had lost her voice otherwise we could have welcomed her attendance.
- Ross at the Green Shop kindly lent Phil a whole lot of heart healthy ‘whole foods’ for display. Did you know there were that many examples of grains and peas and beans? Phil does not know anywhere else where you can find such a huge range, including the oat bran. Terry mentioned the need for ‘whole grains’ rather than the rubbed and processed ones and said that he only knew two places where whole berries of barley can be obtained: the Green Shop and the Garden Centre.
- Ann Harris (and Phil) brought along from the garden different kinds of apples, and curly kale, spinach and winter salads (sorrel, parsley, rocket, land cress) and an electric blender for ‘fruit smoothies’. We demonstrated a blend of grape juice, frozen blackberries and gooseberries, whole fresh lemon and orange (with only the bitter yellow and orange thin ‘outer’ taken off), and to boost the whole, some dried blueberries, prunes and a banana.
- Broccoli seed for sprouting. (Terry introduced us to the value of a forkful of action-packed small first-leaved broccoli).
We welcomed another two new members (thanks to the two new members from the previous month who persuaded two more from Cardiac Rehab at the Swan Centre). Welcome – it is very encouraging to see new faces.
Phil spoke about the scientific evidence for the value of a ‘heart-healthy’ diet. The need for drastic change is more urgent if we are past the point of ‘prevention’ and need ‘therapy’, He knew that Nurse Punton recommended the same drastic change for diabetics who are all at very greatly increased risk of heart and arterial disease. She sees patients able to reduce their medication. Diet and exercise are the first-line treatment for mild ‘type2’ diabetes and for the insulin-resistance that is often the first sign of the growing problem.
What really works?
We know what does not work. A glass of fruit juice before a small porridge, followed by bacon and eggs and buttered toast, does not work. A ‘vegetable’ salty meat-stock soup and ‘meat & 3 veg’ (including potato) followed by apple pie with or without cream, or followed even by a raw orange or apple, does not work. Occasional snacks, once or more a day, pastry or digestive biscuits or even oatcakes and cheese, but with a few grapes thrown in, or a milky hot chocolate (we read cocoa is good for arteries) before bed, does not work. Even if you have an apple a day instead of an extra snack to fill the empty corner, that does not work.
Fruit and vegetables are good for you. Raw fruit, even juice (if it is not a dilute sugar ‘drink’) is good for you. The range of substances found in fruit that have been tested and that show some kind of positive effect, is enormous. There are an even greater numbers of typical ingredients that have not been tested yet. Range is an important word. Take fruit at every opportunity, but if you can only eat apples, eat apples, but not just as a conscientious add-on. The same applies to the green leafy vegetables, especially the ‘crucifers’. Take salads if you can manage them and the cooked helpings as well. Do use a lot of tomato and spices and herbs, particularly turmeric and green tea, because these seem particularly beneficial. But beware over-rating the protective value of even the best broccoli or fruit or spice or tea. The Finns who eat perhaps the most berries (and these are wonderful) of any people in the world, year round, had the highest heart disease mortality. This has declined markedly recently, but only because they changed major factors, like massively reducing their previously high butter consumption (as well as stopping smoking).
The best basis that we know of is a ‘whole-food’ staple diet, which means whole grains, with some legumes (peas, beans, lentils, chickpea, some soy etc) with very generous fruit and vegetables combined daily to be our staple food. Added fat and oil is not a good idea, but some ‘extra-virgin’ olive oil, and nuts rich in monounsaturated fat, and seeds rich in Omeg-3 fat (see Wally’s article in this Newsletter) are useful for the ‘whole’ nutrition that they contain. Some fish or a high DHA/EPA capsule could be a good idea.
Phil adds for the benefit of visitors to our website that keeping a strict low calorie diet is already discussed on the website. In (good) scientific studies it has been shown that such strict routine, which allows fish and very lean meat and a lot of fat-free dairy and egg-white, as well as massive vegetables and generous fruit, and nuts, will produce startlingly low (good) risk factors for artery disease. The difficult bit is the strict very low calories (hunger). High intakes of animal derived protein without rigorously restricting calories might not be a clever longer term move, with regard to risks for cancer. (For example, unrestricted low-fat diets that used the same high amount of animal protein as the typical American diet, but changed the source of protein to mostly fat-free dairy, did not help women prevent breast cancer, in the huge “Nurses Study” in the USA). A modest reduction in calories while on a ‘whole food’ staple diet with generous fruit and vegetables and a routine of modest exercise, is a more achievable goal for most of us. Countries where this is still the norm do very much better than us for both heart disease and cancer.
OMEGA-3
Omega-3 is said to prevent heart disease, cancer, depression and even help kids concentrate on their school work. Phil had some useful facts and figures on it and hopefully covers it elsewhere in this newsletter. The Government recommends that we each consume 450 mg. of the fishy DHA/EPA ‘long chain’ type each day. That is not a lot; less than half a gram. Normally two portions of oily fish per week would satisfy the Omega-3 quota, but some farmed fish do not get enough fish meal in their diet and are not as rich in Omega-3 as the wild ones.
Also, although we keep hearing Omega-3 mentioned and that it does us good, and that we get it from eating oily fish, if you are one of the 7 out of 10 people that does not eat oily fish, or the thought of a salmon salad, or a plate of smoked or soused mackerel makes you turn all the colours of the rainbow around the gills, where else can you get it from?
I have read of alternative sources of Omega-3 and will reproduce them below. I try to include how much of the product you would need to eat to reach the RDA = Recommended Daily Allowance. There is a snag, the Omega-3 from plants (linolenic acid) is not as effective in our bodies, as the fish type, and presumably needs to be taken in larger amounts to give the same benefit.
The benefits of Omega 3 might not be as great if we take a lot of Omega-6, which can interfere with the way the body processes Omega-3 and can reduce the benefits. Anyway any high fat diet, for example, Omega-6 in spreads or oils, or saturated fats in milk, cheese and meats, is not recommended for heart patients. We should lower our total fat intake and get most of it as monounsaturated fat (rapeseed oil, olive oil, almonds), as well as our Omega-3.
Kingsmill Head Start Omega-3 Bread
RDA requires 18 slices a day. Being a staple food you would think this an easy way to get your allowance, but 18 slices equals about 1,746 calories in bread alone. Also, this is the plant type, so it is a very dilute source indeed.
Danacol
RDA requires 2.25 bottles a day. This cholesterol lowering drink has good levels of Omega-3, but the manufactures recommend that you only have one bottle per day. Probably the plant type anyway, so you will need an alternative source to reach the RDA. Could be cheaper to go for a gel supplement?
Flora Omega-3 Plus.
Flora says that a 20g serving of its flora Omega 3 Plus spread contains 135mg offish source omega-3 and 600mg of plant source omega-3. A spokesperson for the brand said recently that the original Flora product already contained plant source omega-3, from linseed and rapeseed oil.
That could mean 13 teaspoons for the RDA allowing that not all the Omega-3 is ‘fish type’. That is still additional calories and Omega-6 although this ‘healthy’ spread is half as fattening as butter. Spread thinly on 4 slices of bread will give you about a 1/3 of your RDA, but on four of the Kingsmill bread (above) you will get 5%
This spread also contains good portions of Folic acid and vitamin D. Some healthy spreads claim no trans-fats. You should always check that. Maybe there are better and cheaper ways of getting your Omega-3?
Columbus Omega-3 Eggs
RDA requires 4 eggs. The chickens that lay these eggs are fed on a special diet of soya, cereals and oil rich seeds. Columbus, however, feeds its hens omega 3’s derived from flaxseed (linseed) and the feed does not provide the ‘long-chain’ omega-3 types. More recently Stonegate Farms under the brand name “Intelligent Eating Healthy Eggs” use chicken feed containing DHA rich tuna oil that does contain the EPA types that are best for us, as I understand it
St Ivel Advanced Semi-Skimmed milk
RDA requires seven glasses. This is Omega-3 enriched milk. If using the full fat version you would only need two glasses. Full Fat is recommended by the manufacturer for toddlers. (Phil adds; milk fat is mostly saturated fat and this should be minimised to very low levels for heart patients.)
Rapeseed Oil
RDA requires 3 tablespoons. As indicated already, our bodies are not too good at converting vegetable obtained Omega-3 into the more beneficial long chain ones our body uses, and 3 tablespoons probably would not equal the RDA.
Flax Seeds and Linseed.
RDA requires 1.25 tablespoons. These are the same seed, ‘flax is the American term.. ,. Flax seeds are the richest source of vegetarian omega-3. 10 gms or a teaspoonful contains 2.5 gram of Omega-3. Crushing the seeds, or using coffee grinder with a bit of oats to make it less sticky, before sprinkling over cereals etc. gives the best uptake.
Walnuts.
RDA requires two handfuls, but, remember again this is the ‘plant type’. Walnuts, however, seem to contain other ‘artery-friendly’ ingredients, and studies show heart patients get on better with walnuts in their diets. (See also Almonds below). Unfortunately walnuts also are very fatty (Omega 6) so watch this if you have other sources of fat in your diet anyway or if you are watching calories.
Almonds
Almonds contain Omega-3 but less than Walnuts and probably should not be considered for their ‘Omega-3’ value, but they are rich nutritionally and also have ‘heart-friendly’ ingredients, and have figured successfully in big studies of diet and blood pressure. They are lower in total fat than Walnuts, and the fat is mostly monounsaturated, which is the recommended fat type.
Cod Liver Oil
RDA requires one teaspoon. Just one teaspoon will give you your daily recommendation of long chain omega-3s. If you don’t like the taste (once tasted, never forgotten), try one of the flavoured sorts.
I can remember from 30 years ago when I was just a little kid in short trousers, we used to get this every winters night before going to bed, a teaspoon of cod liver oil and a teaspoon of some malted extract stuff. I supposed it must have worked but whilst the malt was not too bad the cold liver oil tasted horrible so now I cheat, I have just started taking it in capsule form. The only time you know you have taken it is when you burp
Fish Oil
Boots do a high strength long-chain EPA/DHA capsule that gives you the RDA. Does not have a ‘burp factor’, very often, or so Phil says.
Berry Drinks
There are some commercially produced berry drinks on the market made with grape, cranberry, raspberry or blue berry juice which have some Omega-3 content together with very beneficial antioxidants, although the fruit content can be very dilute in ‘drinks’ compared with ‘juice only’, but again Phil covered this in his talk at the last meeting and hopefully it is covered elsewhere in this issue.
Wally
Recipe of the month
Lentil soup
This soup is a meal in itself served with a fresh wholemeal roll
Ingredients
1 pint (600ml) fatless vegetable stock
1 oz (25g) lentils
4 oz (100g) turnip, peeled and chopped
4 oz (100g) carrots, chopped
2 oz (50g) parsnips, peeled and chopped
2 oz (50g) leeks, chopped
Salt and freshly ground black pepper
Cooking Instructions
1. Place the stock in a saucepan, add the vegetables and lentils and bring to the boil
2. Season to taste, cover and simmer gently for twenty to twenty five minutes
3. Serve with a warm wholemeal roll and low-fat spread
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