Around the Web; Happy Valentine’s Day!

Posted by on February 14, 2012 19 comments

Happy Valentine’s Day, everyone!

[1] Paleo Summit: Sean Croxton is about to launch his “Paleo Summit”. It features multimedia interviews with 23 speakers, including myself. It’s a mini-Ancestral Health Symposium, but without the travel. Check it out!

[2] Dan’s Plan: I’ve agreed to become a scientific advisor to Dan’s Plan.

Dan’s Plan is a promising young startup founded by Dan Pardi, one of the rising stars of the ancestral health community. Dan’s Plan is pioneering “Quantified Paleo,” the use of Quantified Self tools to help members adopt an ancestral lifestyle and to support self-experimentation and group experimentation that can solve health problems.

Dan’s Plan provides content modules in three areas: Eat, Sleep, Move. “Eat” is about diet, of course; “Move” about fitness; and “Sleep” about lifestyle generally – how do you support healthy circadian rhythms?  We’ll be contributing Perfect Health Diet-based content, such as meal plans, to the “Eat” section.

One of the things that has me excited about Dan’s Plan is the potential for us to do science together as a community. Quantified Self tools make it easy to record data and upload them to a database. Suppose Dan’s Plan ends up with content modules for a half dozen different diets. The Dan’s Plan database may be able to track results for every diet, charting out weight loss results, quit rates, and other data for the community. Is it normal to gain a few pounds at the start of the diet? All kinds of questions can be answered with this kind of data, and we can more effectively find out what really works.

I’ll have more to say about Dan’s Plan and what we’ll be doing with them later. For now, I’d just like to encourage anyone who’s curious to become a member. Membership in Dan’s Plan is free.

[3] Other news: I had a very fun interview last week with Andy Oudman and Pam Killeen of 1290 AM CJBK, London, Ontario. Pam is associated with the Weston A Price Foundation and will be speaking at this year’s Wise Traditions conference; Andy is the most popular radio host in London and extremely entertaining. Thanks, Pam and Andy!

Also, Constantin Gonzalez has published a German language review of our book. (English-language translation)  Constantin also produced a German-language version of our food plate. Thanks Constantin!

[4] Music to Read By: These are the Valentine’s dreams you will savor:

[5] Cute Animals:

Via Jasmyn Campbell.

[6] Interesting recent items:

Steph is ready for a bright, shining world.

The Atlantic has a great story on a topic we’ve discussed previously: Toxoplasma gondii infections alter behavior. One claim: Toxo may kill as many people as malaria, a million people per year, when you account for its induction of reckless behavior.

Via John Hawks, malaria kills twice as many people as previously thought. They were only counting deaths from acute infection, but chronic infection kills too.

But it’s not all bad news: T. gondii makes you have car accidents, but soil bacteria puts you in a good mood.

Did biological warfare win the Stalingrad campaign?

Mark Sisson discusses the “Asian Paradox”: how can Asians eat rice in the “insidious weight gain” calorie region, and not gain weight?

Ann Marie Michaels, aka Cheeseslave, explains why she ditched low carb. Barry Cripps of Paleo Diet News also benefited from increasing carbs. Julianne Taylor disputes the “carbs can kill” meme.

Matt Metzgar reviews our book; he wants us to go higher carb. Joanne Eglash gives us a mention in examiner.com.

Speaking of reviews, I reviewed Richard Nikoley’s new book on Amazon. I think it’s an excellent introduction to “Paleo 1.0”.

New research may explain why the zebra got its stripes. Revisions may be necessary to this book.

Monsanto is coming out with genetically engineered omega-3 producing soybeans.

FoodSnipps has recipes for Perfect Health Dieters. Mike Skiff is starting a 30-day experiment. JD Moyer discusses the benefits of intermittent fasting, with a link to us.

Dennis Mangan wonders: What’s behind the obesity epidemic in pets?

Bruce Charlton argues for electroconvulsive therapy, nicotine patches, and caffeine against Parkinson’s.

Congratulations, Razib!

The Flavorists have triumphed: the many flavors of Chinese potato chip.

Mayonnaise is even more dangerous than I thought. (Via Rantburg.)

Stephan Guyenet wonders if smoking delayed the obesity epidemic by keeping people in the 1950s and 1960s lean. I wonder if smoking epigenetically modified the children, promoting obesity in the next generation.

J Stanton sends me a link: pork is good for – stanching nosebleeds?

Visiting social web sites relaxes the heart.

Dr Briffa shares a picture of a man who injected insulin in his belly repeatedly.

Finally, Chicago magazine has an article on Dr Mercola. I thought his history was interesting:

At first, he was a traditional drug-prescribing doctor…. “I thought drugs were the answer,” he says with a shrug.

That changed in the early 1990s, when conventional treatments failed to help a young patient with recalcitrant diarrhea. Flummoxed, Mercola found a possible answer in a book called The Yeast Connection. After he tried the all-natural protocol the book recommended, he says, “the kid had a miraculous recovery.”

Over the next several years, Mercola began networking with a number of like-minded physicians “who were getting pretty good results with nontraditional therapies.” He grew increasingly skeptical of traditional medicine and interested in treatments designed, he says, to “treat the whole person” rather than just symptoms….

In 1997, as a way to share what he had found that would be “useful and helpful,” he started Mercola.com. It proved a hit.

[7] Bonus animal: We all need a hug now and then:


Via Godvine.com.

[8] Comments:

Sofie recommends fasting for avoidance of jet lag.

Connie Warner tells about an unexpected food contaminant: “I remember hearing from an FDA food safety chemist that he wouldn’t eat shrimp because the rat urine from the ship rats wouldn’t wash out of the shrimp.”

Josh Almanza on Facebook presents evidence white rice is better than brown rice.

[9] Honorable mention: An article about us appeared in the February edition of Healthy Cells magazine: “What’s For Dinner?” by Sandra Bender, BSN, PhD, on pp 8-9:

My husband and I chose the Perfect Health Diet after cancer treatment because we feel healthier than on the plant-based diet, we enjoy the food – and my long-lived grandparents ate this. Daily, we eat about four ounces meat, four ounces fish, ¾ cup cooked rice or potatoes, eggs, cheese, and whole fermented milk (kefir), lots of vegetables, and fruit for dessert, all organic. We eat fat with meat and dairy, butter, gravy, or coconut sauces on everything. Once a day we have a half-ounce dark chocolate, an anti-cancer antioxidant. Yummy! After eating this way for two years, my cholesterol and triglycerides are excellent and inflammation markers and insulin are low. My omega 3:6 is balanced.

[10] Not the Weekly Video: Max Ehrmann’s “Desiderata”:

Desiderata from R Smittenaar on Vimeo.

[11] Shou-Ching’s Photo Art:

[12] Weekly video: Dr Thomas Tartaron lectures on Ötzi the Iceman. Interesting aspects: Ötzi had Lyme disease and intestinal whipworm parasites; he had atherosclerosis and calcified coronary arteries despite a “healthy” (but grain-rich) diet and plenty of exercise.

Via Dienikes.

Chopped Liver Paté

Posted by on February 11, 2012 96 comments

Leila left us a recipe for liver paté:

This is my new (ok, only) favorite way to eat liver …

Today I had some for dinner on rice crackers – yum!… It took about 15 minutes to make, not counting the soaking time.

We tried it last weekend for the Super Bowl, and it was excellent.

Ingredients

We would recommend beef or lamb liver (not pork liver – see the upcoming conclusion to the pork series) from a naturally pastured and fed animal. Chicken liver is also good, but again should be from a healthy naturally raised animal. We don’t normally insist on grassfed for most cuts, but it’s worth insisting on grassfed when you eat liver. The liver is a detoxification organ and unhealthy animals can easily have livers that are rich in toxins and inflammatory molecules.

Supporting that judgment, we have found that grassfed beef livers have a noticeably better taste than conventional livers. Fortunately, organ meats are inexpensive even from organic farmers. We typically pay $4.99 per pound for grassfed beef liver. (Here is the price list of a Massachusetts farm we’ve bought from recently).

Leila’s trick is to soak the liver in milk beforehand, which helps remove things like blood that may contribute to a bad taste.

Here are our ingredients:

This was 1/2 lb (225 g) of liver. This is an appropriate amount of beef liver for two people to eat in a week. The liver has been sliced into pieces 1 cm (1/2 inch) thick, and is soaking in milk. Other ingredients are an onion and boiled egg; 4 tbsp butter plus a similar amount of coconut oil; and cilantro. Leila used kimchi in place of the cilantro, for a spicier flavor.

Preparation

After soaking the liver for an hour or so in milk, discard the milk. Brown the liver slices in the butter, cooking 3-4 minutes per side on relatively low heat:

Remove the liver when it has been browned on all sides and add diced onion.

Then put everything – the cooked liver, cooked onion, cooking fluids from the pot, boiled egg, coconut oil, and cilantro – into a blender and purée. The result:

Serve with rice crackers:

Conclusion

This still has a bit of a liver taste, but tastes really good to us. There’s room to experiment with ingredients; Leila writes:

I’ll probably use more kimchee next time to make it a bit spicier, and more onion.

We recommend consuming in the range 1/4 to 1/2 lb (100 to 200 g) ruminant (beef, lamb, or goat) liver per week for copper, vitamin A, phospholipids, and other nutrients. This eliminates any need for copper supplementation, and provides a great bounty of other nutrients.

If you eat more than ½ lb (200 g) per week of ruminant liver, copper toxicity becomes a real danger. If you intend to eat liver in larger quantities, switch to chicken liver once your ruminant liver intake gets above 150 g or so in a week. Finally, we recommend avoiding pork liver, for reasons we’ll get to in the next (or next two) science posts.

Pork: Did Leviticus 11:7 Have It Right?

Posted by on February 8, 2012 143 comments

If we were to rank popular meats by their healthfulness, the order would be (1) fish and shellfish, (2) ruminants (beef, lamb, goat), and (3) birds (duck, chicken, turkey). In last place would be pork.

Given the iconic place of bacon in the Paleo movement, it’s worth exploring the evidence against pork.  George Henderson has given us a great place to start:  “Nanji and Bridges identified possible problems with pork plus moderate alcohol in 1985 and other researchers have confirmed the pattern since.”

Pork Consumption and Liver Cirrhosis

Pork consumption has a strong epidemiological association with cirrhosis of the liver. Startlingly, pork may be even more strongly associated with alcoholic cirrhosis than alcohol itself!

The evidence was summarized by Francis Bridges in a recent (2009) paper [1], building on earlier work by Nanji and French [2]. A relation between pork consumption and cirrhosis of the liver is apparent across countries and has been consistently maintained for at least 40 years.

Here is the correlation between pork consumption and mortality from liver cirrhosis in 2003 [1]:

The correlation coefficient of 0.83 is extremely high – rarely seen in epidemiology. Correlation coefficients range from -1.0 to 1.0, and a coefficient of 1.0 would indicate that cirrhosis mortality was strictly proportional to pork consumption. The very low p-value confirms the statistical association.

Here is the relation between alcohol consumption and mortality from liver cirrhosis:

The correlation coefficient is lower than for pork consumption.

In epidemiological studies, beef, lamb, and pork are often grouped together as “red meat.” However, this may conceal differences between pork and the ruminant meats. Bridges found that beef actually appeared protective against cirrhosis:

In the present study using 2003 data, a significant negative association between dietary beef and rates of cirrhosis mortality was found…. [D]ietary beef may be a protective factor regarding the pathogenesis of alcoholic cirrhosis. [1]

This would be consistent with considerable evidence, discussed in our book (pp 57-58), showing that saturated fat is protective against liver disease, while polyunsaturated fat causes it. Epidemiological data confirms that saturated fat is protective; here is Bridges again [1]:

[A]nalysis of data from 17 countries indicated that diets high in cholesterol and saturated fat protected (i.e., inversely correlated) against alcoholic cirrhosis while polyunsaturated fats promoted (positively correlated) cirrhosis [8].

Beef is high in saturated fat, low in polyunsaturated fat. Pork is relatively high in polyunsaturated fat.

If the fat composition is playing a role, perhaps it is not that surprising that pork is more strongly related to cirrhosis than alcohol.

Either fructose or alcohol can react with polyunsaturated fat to produce liver disease. Sugar consumption, for example in soft drinks, may be just as likely to combine with pork to cause a cirrhotic liver as alcohol. But no other common dietary component can substitute for the role of polyunsaturated fat in causing liver disease.

Here Nanji and French summarize the correlation of pork with liver disease even in the absence of alcohol:

In countries with low alcohol consumption, no correlation was obtained between alcohol consumption and cirrhosis. However, a significant correlation was obtained between cirrhosis and pork. A similar relationship was seen in the ten Canadian provinces, where there was no correlation between cirrhosis mortality and alcohol consumption, but a significant correlation was obtained with pork. [2]

But fat composition is hardly likely to be the sole issue with pork. Most polyunsaturated fats in modern diets are derived from vegetable oils, not pork. It seems that there must be something else in pork besides polyunsaturated fat that is causing liver disease.

Pork and Liver Cancer

We would expect that if pork can cause liver cirrhosis it will also promote liver cancer, since injured and inflamed tissues are more likely to become cancerous.

Indeed, there is an association between pork consumption and the primary liver cancer, hepatocellular carcinoma. Nanji and French [3] write:

The authors investigated the possibility that dietary fat, meat, beef, and pork consumption might be factors that would, in addition to alcohol, correlate with mortality from hepatocellular carcinoma (HCC) in different countries….

The correlation between HCC and alcohol was 0.40 (p < 0.05); that with pork consumption was also 0.40 (p < 0.05). There was no correlation with total fat meat, beef, and cigarette and tobacco consumption.

Here is the raw data by country:

Another way of looking at the data is based on countries with low and high incidence of HCC. Countries with high incidence of HCC eat more pork and drink more alcohol, but actually eat less animal fat:

Pork and Multiple Sclerosis

Nanji and Norad [4] looked for other diseases that correlate with pork consumption, and hit upon multiple sclerosis. The connection is remarkable:

A significant correlation was obtained between prevalence of multiple sclerosis and … pork consumption (r = 0.87, p less than 0.001). There was no significant correlation with beef consumption. [4]

As noted earlier, a correlation coefficient of 0.87 is extremely high, and a p-value below 0.001 also shows a very strong relationship. MS is much more likely to befall pork eaters. Such a strong correlation makes it look like pork, or something found in pork, is the cause of MS.

Nanji and Norad further note that beef, the “other red meat,” is not associated with MS:

The correlation between pork consumption and MS prevalence was highly significant. Also, of major significance was the absence of a significant correlation between MS prevalence and beef consumption. This is consistent with the observations that MS is rare in countries where pork is forbidden by religious customs (e.g. Middle East) and has a low prevalence in countries where beef consumption far exceeds pork consumption (e.g. Brazil, Australia). [4]

The correlation between pork and MS may be seen here:

Lauer [5] verified the pork-MS link, but found it to be characteristic of processed pork:

When … quantitative data are taken into account, and a combined factor “smoked meat” or “smoked pork” is formed, the association is very high throughout. This factor is also compatible with the high risk of multiple sclerosis in Scotland and particularly in the Orkney and Shetland Islands and with the only transitorily high incidence in the Faroe Islands [6], whereas coffee can hardly explain both epidemiological features.

Arguments for the biological plausibility of some agents occurring in smoked and cured meat (in particular nitrophenol haptens and their protein conjugates) have been put forward [7]. There appears at present to be no plausibility for the factor “margarine”, which was also not compatible with the temporal pattern of multiple sclerosis in the Faroe Islands. [6]

Conclusion

There are remarkably strong correlations between pork consumption and liver disease, liver cancer, and multiple sclerosis.

What can be behind those relationships? The relatively high omega-6 fat content of pork may be a contributing factor, but it can’t be the whole story. It seems there is something else in pork that makes pork consumption risky.

What is it about pork that is so dangerous, and what does it mean for our dietary advice? That will be the topic of my next post.

Related Posts

Posts in this series:

References

[1] Bridges FS. Relationship between dietary beef, fat, and pork and alcoholic cirrhosis. Int J Environ Res Public Health. 2009 Sep;6(9):2417-25. http://pmid.us/19826553.

[2] Nanji AA, French SW. Relationship between pork consumption and cirrhosis.  Lancet. 1985 Mar 23;1(8430):681-3. http://pmid.us/2858627.

[3] Nanji AA, French SW. Hepatocellular carcinoma. Relationship to wine and pork consumption. Cancer. 1985 Dec 1;56(11):2711-2. http://pmid.us/2996744.

[4] Nanji AA, Narod S. Multiple sclerosis, latitude and dietary fat: is pork the missing link?  Med Hypotheses. 1986 Jul;20(3):279-82. http://pmid.us/3638477.

[5] Lauer K. The food pattern in geographical relation to the risk of multiple sclerosis in the Mediterranean and Near East region. J Epidemiol Community Health. 1991 Sep;45(3):251-2. http://pmid.us/1757770.

[6] Lauer K. Dietary changes in relation to multiple sclerosis in the Faroe Islands: an evaluation of literary sources. Neuroepidemiology. 1989;8(4):200-6. http://pmid.us/2755551.

[7] Lauer K. Environmental nitrophenols and autoimmunity. Mol Immunol. 1990 Jul;27(7):697-8. http://pmid.us/2395440.

[8] Nanji AA, French SW. Dietary factors and alcoholic cirrhosis. Alcohol Clin Exp Res. 1986 Jun;10(3):271-3. http://pmid.us/3526949.

Ris a la Mande

Posted by on February 5, 2012 29 comments

Ris a la Mande is a traditional Danish Christmas dessert. Rikke gave us the recipe last December, and we’ve made it three times with some variations.

The name is derived from the French “riz à l’amande” which means “rice with almonds.”

Be careful – this is delicious. It’s great for kids, or anyone young at heart.

Ingredients

The first group of ingredients, which make a rice porridge, are:

  • 125 g uncooked short grain (sushi) rice
  • 1 liter (1 quart) milk
  • 1 vanilla bean (or ¼ tsp vanilla extract)
  • 1/4 tsp salt

A second group of ingredients, completing the dessert, are added later:

  • 75 g (1/2 cup) almonds, skin removed (or macadamia or cashew nuts)
  • 250 ml (1 cup) heavy cream
  • 60 ml (¼ cup) rice syrup (or equivalent sweetener)
  • fruit, berries, jam, or other topping

We tried a number of variations:

  • Almonds, cashews, and macadamia nuts were all delicious;
  • Vanilla extract was nearly as good as using a whole vanilla bean;
  • Cranberries, pomegranate seeds, or other fruits and berries can substitute in part for the rice syrup, and add sour flavors (cranberries) or texture (pomegranate seeds)

Preparation

Soak the uncooked rice in water for 10 minutes and then rinse through a strainer. This will let the rice absorb some water to start, and rinse off any surface contaminants and some starch.

Place the rice in a pot, add milk and salt, split the vanilla bean and scrape out the seeds; add both seeds and pod to the rice and milk. Bring to a boil, turn down the heat and simmer for about 45 minutes. Stir once in a while to avoid burning.

Remove the vanilla pod and let the porridge cool.

Chop the nuts and whip the cream until stiff. However (“!IMPORTANT!” says Rikke) be sure to set one whole nut aside.

Fold the whipped cream and chopped nuts into the cooled porridge:

When thoroughly mixed it looks like this:

Sweeteners and Toppings

Add rice syrup or equivalent PHD-compatible sweetener to taste:

Rikke tells us that in Denmark Ris a la Mande is usually served with cherry sauce on top. We tried homemade cranberry sauce (for a sour taste) and pomegranate seeds:

I am sure a wide range of fruits, berries, or flavors would taste great. I liked the acidic taste from the cranberries, so I might recommend the meat and juice of a half lemon as another idea to consider.

The Extra Nut

Why was it important to set one nut aside? Rikke tells of a fun game:

In Denmark, it is tradition to put the whole almond in the big bowl containing all of the ris a la mande. People help themselves to a portion (or more…) of the ris a la mande, and the one who gets the whole almond gets a little present! It is common practice to hide from others if you have the almond, and enjoy watching everyone getting frustrated with not finding it! 🙂

In our house Shou-Ching has won every time, but I’m not suspicious (yet).

Not Just for Christmas

This might make a good refreshment during today’s big game: Puppy Bowl VIII on Animal Planet: