Polyunsaturated Fat Intake: Effects on the Heart and Brain

I'm revisiting the topic of the omega-6/omega-3 balance and total polyunsaturated fat (PUFA) intake because of some interesting studies I've gotten a hold of lately (thanks Robert). Two of the studies are in pigs, which I feel are a decent model organism for studying the effect of diet on health as it relates to humans. Pigs are omnivorous (although more slanted toward plant foods), have a similar digestive system to humans (although sturdier), are of similar size and fat composition to humans, and have been eating grains for about the same amount of time as humans.

In the last post on the omega-6/omega-3 balance, I came to the conclusion that a roughly balanced but relatively low intake of omega-6 and omega-3 fats is consistent with the diets of healthy non-industrial cultures. There were a few cultures that had a fairly high long-chain omega-3 intake from seafood (10% of calories), but none ate much omega-6.

The first study explores the effect of omega-6 and omega-3 fats on heart function. Dr. Sheila Innis and her group fed young male pigs three different diets:

1. An unbalanced, low PUFA diet. Pig chow with 1.2% linoleic acid (LA; the main omega-6 plant fat) and 0.06% alpha linolenic acid (ALA; the main omega-3 plant fat).
   
2. A balanced, low PUFA diet. Pig chow with 1.4% LA and 1.2% ALA.
3. An unbalanced, but better-than-average, "modern diet". Pig chow with 11.6% LA and 1.2% ALA.

After 30 days, they took a look at the pigs' hearts. Pigs from the first and third (unbalanced) groups contained more "pro-inflammatory" fats (arachidonic acid; AA) and less "anti-inflammatory" fats (EPA and DHA) than the second group. The first and third groups also experienced an excessive activation of "pro-inflammatory" proteins, such as COX-2, the enzyme inhibited by aspirin, ibuprofen and other NSAIDs.

The most striking finding of all was the difference in lipid peroxidation between groups. Lipid peroxidation is a measure of oxidative damage to cellular fats. In the balanced diet hearts, peroxidation was half the level found in the first group, and one-third the level found in the third group! This shows that omega-3 fats exert a powerful anti-oxidant effect that can be more than counteracted by excessive omega-6. Nitrosative stress, another type of damage, tracked with n-6 intake regardless of n-3, with the third group almost tripling the first two. I think this result is highly relevant to the long-term development of cardiac problems, and perhaps cardiovascular disease in general.

In another study with the same lead author Sanjoy Ghosh, rats fed a diet enriched in omega-6 from sunflower oil showed an increase in nitrosative damage, damage to mitochondrial DNA, and a decrease in maximum cardiac work capacity (i.e., their hearts were weaker). This is consistent with the previous study and shows that the mammalian heart does not like too much omega-6! The amount of sunflower oil these rats were eating (20% food by weight) is not far off from the amount of industrial oil the average American eats.

A third paper by Dr. Sheila Innis' group studied the effect of the omega-6 : omega-3 balance on the brain fat composition of pigs, and the development of neurons in vitro (in a culture dish). There were four diets, the first three similar to those in the first study:

1. Deficient. 1.2% LA and 0.05% ALA.
2. Contemporary. 10.7% LA and 1.1% ALA.
   
3. Evolutionary. 1.2% LA and 1.1% ALA.
4. Supplemented. The contemporary diet plus 0.3% AA and 0.3% DHA.

The first thing they looked at was the ability of the animals to convert ALA to DHA and concentrate it in the brain. DHA is critical for brain and eye development and maintenance. The evolutionary diet was most effective at putting DHA in the brain, with the supplemented diet a close second and the other three lagging behind. The evolutionary diet was the only one capable of elevating EPA, another important fatty acid derived from ALA. If typical fish oil rather than isolated DHA and AA had been given as the supplement, that may not have been the case. Overall, the fatty acid composition of the brain was quite different in the evolutionary group than the other three groups, which will certainly translate into a variety of effects on brain function.

The researchers then cultured neurons and showed that they require DHA to develop properly in culture, and that long-chain omega-6 fats are a poor substitute. Overall, the paper shows that the modern diet causes a major fatty acid imbalance in the brain, which is expected to lead to developmental problems and probably others as well. This can be partially corrected by supplementing with fish oil.

Together, these studies are a small glimpse of the countless effects we are having on every organ system, by eating fats that are unfamiliar to our pre-industrial bodies. In the next post, I'll put this information into the context of the modern human diet.

Elegant or Prom?

My mom recently came back from a wedding in Sydney and she got me a dress. On the phone she made it sound really fabulous, "it is a evening dress in a pale sea green color, that goes just below your knees with a matching shawl/scarf. Everyone, even your dad, thinks it is very elegant and gorgeous!" It never occurred to me that I'd want a pale green dress, but seeing as it IS Christmas, maybe it'll be just the thing for a Christmas party!
When I first laid eyes on it, my first reaction was PROM DRESS. The whole pastel color and the jewels at the bodice, with the length ....you got to admit, it's a bit prom like. If not prom like, then at least bridesmaid like. Or just... kind of old (esp with the matching shawl). Don't get me wrong. I love my mom for remembering me on her holiday and buying be stuff out of the blue. I DO know how lucky I am and I do appreciate the gesture. And as much as I am complaining now, I will probably end up wearing it. This is just not something I'd pick on my own... I'd probably pick something more vibrant with funkier jewels, more modern. As an economist, I'm always thinking about opportunity cost.

Having stared at it for quite some time now though, I'm starting to come around to it a bit. The pale sea green color and simple bodice design can be considered as goddess-like and elegant. And while it is not modern, I guess it is classic. I can't go too wrong in a classic dress, right?

Ctrl BG: A Shortcut to Financial News 11/29

Hope everyone is having a great Thanksgiving weekend and got some great bargains yesterday! With the official start of the holiday season, the markets are also looking a bit brighter. Kind of.

On Monday, Citigroup was bailed out from its recent troubles, with a $20 billion capital injection from TARP in exchange for preferred shares and a government agreement to guarantee over $300 billion of their troubled assets. The shares went from $3.77 last Friday (as I remember, but could be a bit off) to $8.29 yesterday. It would've been an easy way to double your money quick! Citi was simply too big and international to be allowed to fail.

On Tuesday, the latest economic data were released, citing a 0.5% decline in GDP from July-September, more than the 0.3% announced a month ago. Home prices also dropped a whooping 17.4% from a year ago, a record decline. Along with this bad economic data however, the Fed also announced a new $800 billion program to support asset-backed securities including consumer loans and mortgage-backed securities:

• $100 billion to buy up debt issued by government-sponsored mortgage enterprises Fannie Mae, Freddie Mac and the Federal Home Loan Banks
• $500 billion to buy up mortgage securities backed by Fannie Mae, Freddie Mac, and Ginnie Mae
• $200 billion facility to support consumer finance, including student, auto, and credit card loans and loans backed by the federal Small Business Administration

Designed as a life line for consumers, it is supposed to help consumers get home, car and credit card loans easier. I haven't figured out all the implications of this program is. I am still astounded by the sudden $800 billion splurge. Last time they announced a splurged $700 billion, there were long congress hearings and deliberations for at least a week. Where was the hearing and deliberation here (or have I just been unaware of the politics?)? Regardless, this has run the financial crisis tab to $7.36 trillion- double what was spent on WW2 adjusted for inflation!

Overseas, the latest headline to up the pirate fiasco last week (not that it has gone away), is the terrorist attack in Mumbai, India. I thought that Mumbai and Delhi were pretty civilized and safe these days with their strong economic growth and development. That is why I was so shocked to hear that the city was attacked by terrorists who randomly shot at people on the streets and hijacked 2 of the most luxurious hotels there, the Taj Mahal and the Oberoi, and a Jewish center, taking and killing many hostages! The latest death toll as of Saturday evening was at least 183. The terrorists, were well trained and in their 20s. They arrived in Mumbai by boat and the whole thing appeared to be very well planned. They suspect that the gunmen are from Pakistan and that this may have something to do with the dispute in Kashmir.

Health is Multi-Factorial

Thanks to commenter Brock for pointing me to this very interesting paper, "Effects of fish oil on hypertension, plasma lipids, and tumor necrosis factor-alpha in rats with sucrose-induced metabolic syndrome". As we know, sugar gives rats metabolic syndrome when it's added to regular rat chow, probably the same thing it does to humans when added to a processed food diet.

One thing has always puzzled me about sugar. It doesn't appear to cause major metabolic problems when added to an otherwise healthy diet, yet it wreaks havoc in other contexts. One example of the former situation is the Kuna, who are part hunter-gatherer, part agricultural. They eat a lot of refined sugar, but in the context of chocolate, coconut, fish, plantains, root vegetables and limited grains and beans, they are relatively healthy. Perhaps not quite on the same level as hunter-gatherer groups, but healthier than the average modernized person from the point of view of the diseases of civilization.

This paper really sheds light on the matter. The researchers gave a large group of rats access to drinking water containing 30% sucrose, in addition to their normal rat chow, for 21 weeks. The rats drank 4/5 of their calories in the form of sugar water. There's no doubt that this is an extreme treatment. They subsequently developed metabolic syndrome, including abdominal obesity, elevated blood pressure, elevated fasting insulin, elevated triglycerides, elevated total cholesterol and LDL, lowered HDL, greatly increased serum uric acid, greatly elevated liver enzymes suggestive of liver damage, and increased tumor necrosis factor-alpha (TNF-alpha). TNF-alpha is a hormone secreted by visceral (abdominal) fat tissue that may play a role in promoting insulin resistance.

After this initial 12-week treatment, they divided the metabolic syndrome rats into two groups:

• One that continued the sugar treatment, along with a diet enriched in corn and canola oil (increased omega-6).
• A second that continued the sugar treatment, along with a diet enriched in fish oil (increased omega-3).

The two diets contained the same total amount of polyunsaturated fat (PUFA), but had very different omega-6 : omega-3 ratios. The first had a ratio of 9.3 (still better than the average American), while the second had a ratio of 0.02, with most of the omega-3 in the second group coming from EPA and DHA (long-chain, animal omega-3s). The second diet also contained four times as much saturated fat as the first, mostly in the form of palmitic acid.

Compared to the vegetable oil group, the fish oil group had lower fasting insulin, lower blood pressure, lower triglycerides, lower cholesterol, and lower LDL. As a matter of fact, the fish oil group looked as good or better on all these parameters than a non-sugar fed control group receiving the extra vegetable oil alone (although the control group isn't perfect because it inevitably ate more vegetable oil-containing chow to make up for the calories it wasn't consuming in sugar). The only things reducing vegetable oil and increasing fish oil didn't fix were the weight and the elevated TNF-alpha, although they didn't report the level of liver enzymes in these groups. The TNF-alpha finding is not surprising, since it's secreted by visceral fat, which did not decrease in the fish oil group.

I think this is a powerful result. It may have been done in rats, but the evidence is there for a similar mechanism in humans. The Kuna have a very favorable omega-6 : omega-3 ratio, with most of their fat coming from highly saturated coconut and cocoa. This may protect them from their high sugar intake. The Kitavans also have a very favorable omega-6 : omega-3 ratio, with most of their fat coming from coconuts and fish. They don't eat refined sugar, but they do eat a tremendous amount of starch and a generous amount of fruit.

The paper also suggests that the metabolic syndrome is largely reversible.

I believe that both excessive sugar and excessive omega-6 from modern vegetable oils are a problem individually. But if you want to have a much bigger problem, try combining them!

Happy Turkey Day

While you wait for Thanksgiving dinner, here is something to oogle over.....Happy Turkey day everyone!

Image Source: Net a Porter

Saks Girl

I think I need to convert to Saks girl, because they are officially my favourite department store this season. After having walked through Barneys and Bloomies (judging from the crowd, I assume Neiman Marcus to be the same), I can officially say that Saks is offering the BEST deals this sale season! Earlier this month (when I was pondering over my pink skirt), they had that weekend of extra 40% off already on sale items. While everyone else is currently doing that however, Saks has moved on to taking 50% off already on sale items, there are also a LOT more on sale items too! This sale began last week (privately) for Saks card holders and I heard the Saks New York was flooded with customers, literally fighting over each other for the latest stocks as they unpacked the boxes. This week it is open to everyone and it's craaaazy (I believe they are having a "black week" instead of black friday, so better get there early!).

To begin with, the traffic on their website must be phenomenal, because the website is constantly down and I'm led to a "Sorry we're experiencing technical problems" page every few clicks. And when I DO get onto the page, it appears that many sizes are already out! Luckily for me, Saks Fifth in Chicago is not exactly the busiest department store in town (this honor belongs to Nordstroms and Bloomies) and there were still some stuff left in my size (kind of) when I visted today. So I swiped this Rebecca Taylor dress for 1/3 of the price!! I believe it was 40% off and then another 50% off. I was considering it when it was at 40% off, but when I saw it was another 50% off, it was almost a no brainer. It's not super special, but if you look at it more closely, it has mini dark purple polka dot prints on it in felt. And when you swirl, the dress swirls with you. It just feels so cute and fun! The back is also a racer back design, which I thought was very intriguing. I am super happy with this find (besides the fact that I had to get it in a 4 instead of a 2, but I figure that the dress is supposed to be a bit loose!).
What got me super psyched and smiling all the way home and then dancing around wearing them like a crazy person (in the privacy of my apartment of course) though were these Stuart Weitzman pumps (except mine are actually sling backs). I've been eying them for a week now, ever I caught sight of them on the sales rack. I asked HG what she thought and we agreed that they were very classic looking pumps and would be worth it (it was at 40% off back then). So today when I passed the shoe floor and saw that the racks (and the whole floor for that matter) was literally empty, I had to stop by and check out my shoes. Lo and behold, they were also another 50% off. I was SO psyched, I immediately picked them up and tried them on even though the store was closing then. Unfortunately they only had a size 5.5 left (I'm a 6). But since they're sling backs, I didn't think half a size mattered as I can adjust the straps. Also, I tried them on and made sure that my feet isn't sticking out the back (a big no no). While I was waiting for the sales guy to get me the full pair, I watched women all around me in a flurry grabbing and trying on shoes, furiously sweeping up 70% off Jimmy Choo boots and Louboutins in a mad rush to buy all they can before the sales people refuse to serve us. It was quite an amazing sight. THIS was what I'd imagined black friday to be- I guess there won't be much left now for black friday (we asked and they're not planning to restock, they've been on this mode all week). It's a good thing I got to my pumps on time!

It's amazing what a good bargain can do for one's constitution. As you can tell, I am still super hyped about it :D

Image Source: Saks

The "S Dress"

Just because HG is taking a break from blogging doesn't mean that we've stopped overanalyzing fashion in our free time (our gmail chain frequently goes above the 100 limit). Our latest topic of obsession?
I like to call it the "S dress," because when HG first showed me, it reminded me of S. And when we showed it to other friends, they also thought it looked like something S would wear. I guess we all had the same look in mind- the two toned dress S wore to the Dean's dinner party at Yale (btw, it is a totally inappropriate dress for a college recruiting event).It's form fitting, sophisticated and sexy, but youthful and modern at the same time.

S continues to favour this style later in the season for Thanksgiving. Granted the skirt is overly tight and short and not exactly the most flattering dress on her (or on anyone I should think), you can see how the concept and style is very similar. And thus, the "S dress."In particular, we are loving this two toned dress by FCUK (left). I love this yellow/black contrast, while HG is thinking of the red/gray-or silver combo. The contrast and shapes makes it cute, colorful and young, but the style and cutting lends it sophistication. It is dressy enough for a nice dinner, but not so formal that you can't drop by a club afterwards. It's really quite a clever design! Sadly for me, I must be deformed, because I tried it on the other day and the fit was way off. While everywhere else fitted tightly (so tightly in fact that I couldn't even twist to zip up!), the chest part was loose. HG is still in love though and she's thinking of getting it tailored.

We also found a very similar version of this dress over at Ted Baker, though with the white t shirt top, it is much more casual and is perfect for a day out.

Image Source: Gossip Girl, ASOS and FCUK

Real Food X: Roasted Marrow Bones

Bone marrow is a food that has been prized throughout history-- from hunter-gatherer tribes to haute cuisine chefs. It's not hard to understand why, once you've tasted it. It's delicate, meaty and fatty. It's also rich in fat-soluble vitamins, including vitamins K1 and K2, although this will depend on what the animal has eaten.

Roasted marrow bones make a simple appetizer. Beef bones are the best because of their size. Select wide bones that are cut about three inches long. They should be from the femur or the humerus, called the "shank bones". These are sometimes available in the frozen meats section of a grocery store, otherwise a butcher can procure them. If you have access to a farmer's market that sells meats, vendors will typically have bones cut for you if you request it.

Recipe

1. Preheat oven to 450 F (230 C).
2. Place bones, cut side up, in a baking dish or oven-proof skillet.
3. Bake for about 15 minutes, until the marrow begins to separate from the bone, but not much longer because it will turn to mush.
4. Scoop out and eat the marrow by itself, on sourdough rye toast or however you please.
5. Make soup stock from the leftover bones.

ANTM Cycle 11- Spoiler!

At this point, I think I've come to accept ANTM as part of my life. Something I just mindlessly watch when it's on. You must admit, it's a nice indulgence. *spoiler alert*
Now that I've "come around" to this way of thinking, my expectations are lower and thus I thought this season's show was not bad! There was a bit of drama, there were pretty pictures, some cool themes (voting booths, award accidents, underwater eye level shots, hanging on hot air balloons etc), a bit of traveling (to Amsterdam)and some sweet prizes. They had fashion show opp prizes, shopping sprees and free designer clothes- it was pretty awesome! The window display challenge in the red light district of Amsterdam was refreshing. Plus they had a REALLY gorgeous Willy Wonka like pink runway in the finale. There was a mini "hill" at the beginning and the models had to run up it in their heels (otherwise they'd fall backwards), it was quite an entertaining scene! Though I thought at the beginning the whole space theme thing and turning a new leaf because it's the 11th cycle was a bit overplayed.
And the winner of Cycle 11 of ANTM is- McKey. She does have very stunning modelesque features and towards the end, I thought her pictures were one of the strongest.
I mean, you got to admit, she has definitely improved from her first photo at the voting booth. It looked like she had no idea....
...and then bam! Here we are. I thought she had some of the most interesting and varied poses in her shoots. She always tried new things and they worked. And did I mention her amazing features? Once they got to final 2, it was obvious who the winner is. Granted she's not who I was vouching for, I thought out of the two she deserved to win (she was a bit too tomboy for me and her walk was a bit "lurch" like as they said). By the way, I thought renaming herself McKey at the beginning was a genius move. It is SO much more interesting and memorable than Brittany.
As you may be able to tell by now, Sam wasn't my favourite girl. Everyone else loved her though, because she had the whole sunny, free California girl next door personality. Maybe I just prefer more serious, subdue personalities. Also, she just didn't LOOK like a model to me, because this girl absolutely cannot dress herself for her life. I still remember that horrible salmon colored v neck sweater and straight skirt she wore to panel, that even Tyra couldn't do anything *shiver*. I also didn't think this picture was as "all that" as all the judges thought. Though I didn't realize that she had only just turned 18 on the show, so I guess I should cut her some slack. Making it into the top 2 is pretty good (her walk was not much better than McKey's). My favourite girl was Analeigh. Maybe I just have a preference for girls with long hair? She was just so SWEET. I loved her personality. She was sweet and cute in a more subdue and quiet kind of way. She also improved dramatically. I remember how she struggled at the beginning and I totally thought she'd be sent home. Her hot air balloon picture was absolutely tragic. Her legs look cut off.
But then she survived being in the bottom two and she finally got the hang of modelling. This is my favourite picture of her. You can see the skater in her and it's so edgy even though she looks so sweet normally. Another thing I loved about her was that she knew how to dress. She's mastered the shift dress and I'm amazed at how versatile her peace pendant was with all her outfits! Too bad about the Cover Girl commercial. It really was quite awful, especially considering how she ROCKED the other commercial! A strong contestant that got weak in the end was Marjorie. I think she actually has that natural model potential that would lead her far in the real world, just not in the world of reality TV. She has that perfect awkwardness and European-ness that makes her so model- she looks modelesque just STANDING there in her windmill photo. Just don't put her in any role where she needs to speak. Her jitters really would not work... But she DOES take some AMAZING photos. I loved this one here. It is so completely convincing! Though she was visibly weaker when she turned a "new leaf," like she lost her natural ability to model (though at times I found her hunchback signature pose a bit too much and she really looks like the hunchback of Notre Dame!).

Another contestant of note was Elina, the control freak. She started out strong and she thought she was so good, but her pictures were getting a bit monotonous. The whole cultural difference and Europeans don't express themselves was a bit too much. Clarke also did not see her elimination coming after she got best photo at the under water eye level shot. I liked Sheena and how she didn't play the whole Asian card on us like Gina did. Nikeysha reminded me of Saleisha, except Saleisha is pretty IMO (they even have the same haircut and similar names!). I remember being surprised by the whole drama with Hannah even though I don't quite remember why anymore (race?). Oh and of course there was Isis. She was strong at first! I'm very impressed with how feminine she looked given that she was a man. Her attitude was also very open, brave and admirable. Wasn't there a really similar contestant before, who kind of looked like her too, took great pictures at first and then dwindled?

I liked how they showed little clips of what other contestants from past cycles are doing now in between too. It's interesting to be reminded of them and see what they're doing now. It sounds like a lot of them signed with Elite anyway, even though they didn't win. Are Elite contracts that hard to come by then?

Image Source: CWTV

Vitamin K2 in Marrow

I'm always on the lookout for foods rich in vitamin K2 MK-4, because it's so important and so rare in the modern food system. I heard some internet rumors that marrow might be rich in fat-soluble vitamins. Google let me down, so I decided to look through the rat studies on K2 MK-4 in which they looked at its tissue distribution.

I found one that looked at the K2 MK-4 content in different tissues of rats fed vitamin K1. Marrow was rich in K2, along with testes. It contains 10-20 times more MK-4 than liver by weight, and more than any of the other organs they tested (serum, liver, spleen, kidney, heart, testes, marrow, brain) except testes. They didn't include values for salivary gland and pancreas, the two richest sources.

If we assume beef marrow has the same amount of MK-4 as rat marrow per weight (I have no idea if this is really the case, but it's probably in the ballpark), two ounces of beef marrow would contain about 10 micrograms MK-4. Not a huge source, but significant nevertheless.

Bone marrow was a prized food in many hunter-gatherer societies. Let's see what Dr. Weston Price has to say about it (from Nutrition and Physical Degeneration):

For the Indians living inside the Rocky Mountain Range in the far North of Canada, the successful nutrition for nine months of the year was largely limited to wild game, chiefly moose and caribou. During the summer months the Indians were able to use growing plants. During the winter some use was made of bark and buds of trees. I found the Indians putting great emphasis upon the eating of the organs of the animals, including the wall of parts of the digestive tract. Much of the muscle meat of the animals was fed to the dogs. It is important that skeletons are rarely found where large game animals have been slaughtered by the Indians of the North. The skeletal remains are found as piles of finely broken bone chips or splinters that have been cracked up to obtain as much as possible of the marrow and nutritive qualities of the bones. These Indians obtain their fat-soluble vitamins and also most of their minerals from the organs of the animals. An important part of the nutrition of the children consisted in various preparations of bone marrow, both as a substitute for milk and as a special dietary ration.

Here's a bit more about these same groups, also from Nutrition and Physical Degeneration:

The condition of the teeth, and the shape of the dental arches and the facial form, were superb. Indeed, in several groups examined not a single tooth was found that had ever been attacked by tooth decay. In an examination of eighty-seven individuals having 2,464 teeth only four teeth were found that had ever been attacked by dental caries. This is equivalent to 0.16 per cent. As we came back to civilization and studied, successively, different groups with increasing amounts of contact with modern civilization, we found dental caries increased progressively, reaching 25.5 per cent of all of the teeth examined at Telegraph Creek, the point of contact with the white man's foods. As we came down the Stikine River to the Alaskan frontier towns, the dental caries problem increased to 40 per cent of all of the teeth.

Evidently, the traditionally-living groups were doing something right.

Ctrl BG: A Shortcut to Financial News 11/21

It's been another exciting week! Almost comparable to that week in September/October, except no major banks collapse (yet) and there were no big mergers. The DOW finally broke the 8000 point after hovering around it for a month, on Wednesday, tumbling 5.1% in a day to yet another more than 5 year new low. The downward momentum continued into Thursday, until it finally went back up to 8000 levels towards the end of Friday.

The week started off with Pandit's speech at Citi, announcing their plan to cut 52,000 jobs (yike!) and cut expenses by 20%. Citi's share began falling as investors worry that these measures will not be able to revive Citi from its current situation- they lost $20.3 bn in the last year and some don't expect it to be profitable in 2009 as they worry about Citi's exposure to credit card/mortgage losses and toxic debt. On Thursday, Prince Alwaleed of Saudi Arabia announced that he was boosting his shares in Citi from 4% to 5%. That didn't give other investors much confidence (not everyone's Buffet), as Citi shares broke the $5 point that day (a 13 year low). This is a very dangerous level to be at, because many institutional investors are not allowed to own shares below $5 and this could trigger a wave of selling before year end. On Friday Pandit assured employees that he would like to keep the company together and does not wish to spin off its Smith and Barney brokerage unit (their crown jewel I guess?). Still, there are rumors of them finding a merger partner or raising capital in the future. Citi is also pressing members of Congress to put back the ban on short selling, as they claim that it is hurting their stock price. Citi's stock price ended $3.77 on Friday, down from $20 a month ago and $30 a year ago!

Following the lead of Golman and UBS, other Wall Street banks are being pressured to foregoe execute bonus this year. JP Morgan also announced that they will be cutting 10% of their workforce.

The other big driver this week was the auto industry. Discussions started looking bleak on Wednesday (and thus the huge drop on concerns of an even deeper recession if the auto industry collapses), as Congress members continue to bicker with the Big 3. I'm not too sure about the details (cars just don't interest me that much), but it sounds like they're concerned about whether taxpayer's money is going to waste since the auto industry was already not competitive before the this financial crisis and they want to see a sound plan to change them into healthier companies before they come to their aid. I believe the catch phrase of the week is, "You show us the plan, and we'll show you the money." Makes sense to me. They will be meeting again in December for the Big 3 to prove to American that they are worth saving. Oh and they seemed to have came up with a good source of where the $25 bn will come from too. Instead of from TARP, it will come from the money already approved in July to help make more environmentally friendly cars. They will give them this money in advance and the Big 3 will slowly pay back this amount into this pool of funds. Makes complete sense to me. That way, we're not creating extra debt.

Speaking of politics, Bernanke has not been very popular recently. His abrupt change of the use of TARP surprised many, leaving them to wonder what exactly they voted for. His annoucement that he doesn't plan to use the rest of the $350 bn of TARP until Obama's administration comes on board, making one question whether he's given up already. Claiming twice in the last week that the government's efforts have succeeded in stabilizing the financial system does not make it true- especially given the crazy market movement this week.

Another major factor contributing to the drop this week is the Fed slashing its outlook for the economy through 2009. They lowered the 2008 GDP forecast from 1-1.6% to 0-1.3% and forecasts that the economy could shrink by 0.2% in 2009. They also raised their unemployment projections sharply higher to 6.3% to 6.5% for 2008 and 7.1%-7.6% for 2009. In addition, the consumer price index also fell by 1% in October, the biggest drop since 1947, suggesting deflation. Many expect this recession would last longer than the middle of 2009. This is gloomy enough news to send anyone running.

Even Berkshire Hathaway was not immune to this market turbulence. On Wednesday, Berkshire plunged over 12%, its worst day since 1987's market crash. They've been getting a lot of bad press lately, with declining earnings in their insurance operations and stocks. They had 9 straight days of decline after they published their third quarter earnings report. Goldman Sachs and General Electric, Buffet's most recent purchases, also went below the price he got them for. Some suggested that he needed a new crystal ball. But on Friday, it Berkshire bounced by 16%, to $90,000. This week, Berkshire also got over $1 bn for its shares in Anheuser-Busch, a brewer, as the acquisition of it by InBev was formally completed. Buffet says he's not worried. Incidentally, Berkshire also significantly boosted its shares in ConocoPhillips this quarter, indicating that he's bull on oil.

On Friday Obama finally decided on the next Treasury Secretary- Timothy Geithner, the current president of the NY Fed Reserves. This appointment was welcoming news to Wall Street as it rallied back up into the 8000 levels. I'm not going to go into his history but he's had a LOT of experience and is widely seen as a good candidate for the job.

Overseas, Iceland finally got a $10.2 bn loan on Thursday, from the IMF, Dutch, British and the Nordic countries. And did you know that we still had pirates in this day and age? Earlier this week, it captured the Sirius Star, which has an oil cargo of about $100 mn worth. Apparently piracy is still very prevalent these days, there has been a record of 199 since the beginning of the year- most prominently in the Gulf of Aden near Somalia. On Thursday, an Indian navy warship sank a Somali pirate vessel. It's like the Pirates of the Caribbean in modern times!

Gossip Girl, Last Season?

It's a bit of a late rant, but I've had it on my mind for a looong time now and I simply must just get it out of my system. Remeber the episode this season when they went to visit Yale?

Serena had on this pink and white striped blazer that is just absolutely gorgeous. The design is classic and preppy, while the color and stripes is pretty and flirty. And I REALLY wanted it. Like seriously. I immediately went online and looked up Gossip Girl websites trying to figure out where I can get myself one of those (which frankly, is not one of my fortes). Finally, I found it labelled as a Ralph Lauren blazer. Doh! I should've known. It is so obvious now, I wonder why I spent so much time searching for it to begin with.

Of course, I then hurried onto the Ralph Lauren website, crossing my fingers that it'll be from the RL label that is within my price range- and I couldn't find it! Not deterred, I told myself I'll stop by the RL store next time and ask if the sales person has it. Before I got myself there though, I showed it to my cousin who is positvely a RL expert and he told me that it was a blazer from last season. You have no idea how disapopinted I was (AM!). WHY would they style the characters of such a hot TV series in last seasons clothes? It doesn't make sense. Isn't the whole point of such publicity for labels is to convince viewers to buy these clothes? How did they think we can buy it when it's not even available?

Speaking of which, it reminds me of the second episode of this season (which aired in September) when Blair was coming back from the Hamptons with "the lord." She was in THE orange Marc by Marc Jacobs dress of SS08, which is so completely recognizable I was surprised they chose this dress at all. I'm sure a LOT of thought was put into their outfits by a hoard of stylist, so I don't know what they were thinking.

Because it has been publicized as such a stylish and trendy hot TV series (which I LOVE), I expect to see the latest fashions and style. I was sorely disappointed in these two instances. I am sure there are lots of other instances I haven't caught yet. Maybe the sponsors are getting cheap. Or am I expecting too much?

Image Source: In Style and Gossip Girl online

FW08 Winter Hats

Besides the classic newsboy cap, the beanie and the beret, the latest winter hat twist to hit the scene this season are these half hoodies.
I first caught sight of them at Marc by MJ (left) and I thought, "whoa it looks like an oversized turtle neck- without the shirt part," and I didn't know what to think of it. In fact, to be honest I still don't. I thought maybe it is an Marc by MJ abberation and I should just ignore it. But no. It seems to be creeping up a lot more lately on both Shop Bop and Barneys. I mean, it's kind of neat in that it is like attachable hoodie you can put on any outfit you want and it serves as both a scarf and a hat. And with the looser kinds, I guess it does look a bit cool (or not as weird as I initially thought it was). But I think the show a little fringe rule applies here too (I can see myself burrow inside the hood, if I ever got this, with a dark hole as my face). What is everyone's consensus on these?
While I am undecided about the loose hoodies above, I am however very decided about these tighter hoodies. I don't like them. It looks like those ski masks people put over their heads, where you can only see their eyes, except here they widened the hole a bit so you can breathe. It just looks weird- especially as an accessory to an outfit it is not part of. If the model doesn't look that great in this... what are our chances?
Other hats of note. I just couldn't resist putting up this Sophia Costa floral knit beret (left). Even though at this point I have to admit that I am not a beret girl, I must say I love this hat. It just looks so artistic and pretty. I can totally see this on Gossip Girl. And speaking of morphing hat and scarf, I thought I'd throw in this Eugenia Kim combo (right). I think it works! Especially since the design is so simple but feminine. I imagine it would be very convenient to just grab this before you head out the door into the winter cold!
And for something a bit more conventional, I am in love with these two winter hats. The first one is a newsboy cap (left) with a twist, literally. The cap is designed to be on the side. Then there is this Mischa Lampert hat (right) which is simply adorable. Especially with the furry balls at the end. It's so festive! Plus, your ears will definitely be warm!

Image Source: Barneys and Shopbop

The Fructose Index is the New Glycemic Index

I stumbled upon an interesting editorial recently in the American Journal of Clinical Nutrition from Dr. Richard Johnson's group, entitled "How Safe is Fructose for Persons With or Without Diabetes?" It was a response to a meta-analysis in the same journal pronouncing fructose safe up to 90 grams per day. That's the amount in eight apples or four cans of soda. Not quite what our hunter-gatherer ancestors were eating! The editorial outlined the case against excessive fructose, which I feel is quite strong. That led me to another, more comprehensive paper from Dr. Johnson's group, which argues that the amount of fructose found in a food, which they call the "fructose index", is more relevant to health than the food's glycemic index.

The glycemic index is a measure of the blood sugar response to a fixed amount of carbohydrate from a particular food. For example, white bread has a high glycemic index because it raises blood sugar more than another food containing the same amount of carbohydrate, say, lentils. Since chronically elevated blood sugar and its natural partner, insulin resistance, are part of the metabolic syndrome, it made sense that the glycemic index would be a good predictor of the metabolic effect of a food. I believed this myself for a long time.

My faith in the concept began to erode when I learned more about the diets of healthy traditional cultures. For example, the Kitavans get 69% of their calories from high-glycemic index carbohydrates (mostly starchy root vegetables), with little added fat-- that's a lot of fast-digesting carbohydrate! Overweight, elevated insulin and other symptoms of the metabolic syndrome are essentially nonexistent. Throughout Africa, healthy cultures make dishes from grains or starchy tubers that are soaked, pounded, fermented and then cooked. The result is a pile of mush that is very easily absorbed by the digestive tract, which is exactly the point of going through all the trouble.

The more I thought about the glycemic index and its relationship to insulin resistance and the metabolic syndrome, the more I realized there is a disconnect in the logic: elevated post-meal glucose and insulin do not necessarily lead to chronically elevated glucose and insulin. Here's what Dr. Mark Segal from Dr. Johnson's group had to say:

We suggest that the [glycemic index] is better aimed at identifying foods that stimulate insulin secretion rather than foods that stimulate insulin resistance. The underlying concept is based on the principle that it is the ingestion of foods that induce insulin resistance that carries the increased risk for obesity and cardiovascular disease and not eating foods that stimulate insulin secretion.

Well said! I decided to take a look through the literature to see if there had been any trials on the relationship between a diet's glycemic index and its ability to cause satiety (fullness) and affect weight. I found a meta-analysis from 2007. Two things are clear from the paper: 1) in the short term, given an equal amount of carbohydrate, a diet with a low glycemic index is more satiating (filling) than one with a high glycemic index, leading to a lower intake of calories. 2) this effect disappears in the long-term, and the three trials (1, 2, 3) lasting 10 weeks or longer found no consistent effect on caloric intake or weight*. As a matter of fact, the only statistically significant (p less than 0.001) weight difference was a greater weight loss in one of the high-glycemic index groups!

As I've said many times, the body has mechanisms for maintaining weight and caloric intake where they should be in the long term. As long as those mechanisms are working properly, weight and caloric intake will be appropriate. The big question is, how does the modern lifestyle derail those mechanisms?

Dr. Johnson believes fructose is a major contributor. Table sugar, fruit, high-fructose corn syrup and honey are all roughly 50% fructose by calories. Total fructose consumption has increased about 19% in the U.S. since 1970, currently accounting for almost one eighth of our total calorie intake (total sugars account for one quarter!). That's the average, so many people actually consume more.

Fructose, but not starch or its component sugar glucose, causes insulin resistance, elevated serum uric acid (think gout and kidney stones), poorer blood glucose control, increased triglycerides and LDL cholesterol in animal studies and controlled human trials. All of these effects relate to the liver, which clearly does not like excessive fructose (or omega-6 oils). Some of these trials were conducted using doses that are near the average U.S. intake. The effect seems to compound over time both in humans and animals. The overweight, the elderly and the physically unfit are particularly vulnerable. I find this pretty damning.

Drs. Johnson and Segal recommend limiting fructose to 15-40 grams per day, which is the equivalent of about two apples or one soda (choose the apples!). They also recommend temporarily eliminating fructose for two weeks, to allow the body to recover from the negative long-term metabolic adaptation that can persist even when intake is low. I think this makes good sense.

The glycemic index may still be a useful tool for people with poor glucose control, like type II diabetics, but I'm not sure how much it adds to simply restricting carbohydrate. Reducing fructose may be a more effective way to address insulin resistance than eating a low glycemic index diet.


*Here was the author's way of putting it in the abstract: "Because of the increasing number of confounding variables in the available long-term studies, it is not possible to conclude that low-glycaemic diets mediate a health benefit based on body weight regulation. The difficulty of demonstrating the long-term health benefit of a satietogenic food or diet may constitute an obstacle to the recognition of associated claims." In other words, the data not supporting our favorite hypothesis is an obstacle to its recognition. You don't say?

Is Vitamin A Toxicity a Concern?

Several commenters have asked for my opinion on recent statements by prominent health researchers that many Americans are suffering from unrecognized vitamin A toxicity. Dr. John Cannell of the Vitamin D Council is perhaps the most familiar of them. Dr. Cannell's mission is to convey the benefits of vitamin D to the public. The Vitamin D Council's website is a great resource.

Vitamin A is a very important nutrient. Like vitamin D, it has its own nuclear receptors which alter the transcription of a number of genes in a wide variety of tissues. Thus, it is a very fundamental nutrient to health. It's necessary for proper development, vision, mineral metabolism, bone health, immune function, the integrity of skin and mucous membranes, and many other things. Vitamin A is a fat-soluble vitamin, and as such, it is possible to overdose. So far, everyone is in agreement.

The question of optimal intake is where opinions begin to diverge. Hunter-gatherers and healthy non-industrial cultures, who almost invariably had excellent dental and skeletal development and health, often had a very high intake of vitamin A (according to Dr. Weston Price and others). This is not surprising, considering their fondness for organ meats. A meager 2 ounces of beef liver contains about 9,500 IU, or almost 200% of your U.S. and Canadian recommended daily allowance (RDA). Kidney and eye are rich in vitamin A, as are many of the marine oils consumed by the Inuit and other arctic groups.

If we can extrapolate from historical hunter-gatherers, our ancestors didn't waste organs. In fact, in times of plenty, some groups discarded the muscle tissue and ate the organs and fat. Carnivorous animals often eat the organs first, because they know exactly where the nutrients are. Zookeepers know that if you feed a lion nothing but muscle, it does not thrive.

This is the background against which we must consider the question of vitamin A toxicity. Claims of toxicity must be reconciled with the fact that healthy cultures often consumed large amounts of vitamin A without any ill effects. Well, you might be surprised to hear me say that I do believe some Americans and Europeans suffer from what you might call vitamin A toxicity. There is a fairly consistent association between vitamin A intake and bone mineral density, osteoporosis and fracture risk. It holds true across cultures and sources of vitamin A. Chris Masterjohn reviewed the epidemiology here. I recommend reading his very thorough article if you want more detail. The optimum intake in some studies is 2-3,000 IU, corresponding to about 50% of the RDA. People who eat more or less than this amount tend to suffer from poorer bone health. This is where Dr. Cannell and others are coming from when they say vitamin A toxicity is common.

The only problem is, this position ignores the interactions between fat-soluble vitamins. Vitamin D strongly protects agains vitamin A toxicity and vice versa. As a matter of fact, "vitamin A toxicity" is almost certainly a relative deficiency of vitamin D. Vitamin D deficiency is also tightly correlated with low bone mineral density, osteoporosis and fracture risk. A high vitamin A intake requires vitamin D to balance it. The epidemiological studies showing an association between high-normal vitamin A intake and reduced bone health all sported populations that were moderately to severely vitamin D deficient on average. At optimal vitamin D levels, 40-70 ng/mL 25(OH)D, it would take a whopping dose of vitamin A to induce toxicity. You might get there if you eat nothing but beef liver for a week or two.

The experiment hasn't been done under controlled conditions in humans, but if you believe the animal studies, the optimal intake for bone mineral density is a high intake of both vitamins A and D. And guess what? A high intake of vitamins A and D also increases the need for vitamin K2. That's because they work together. For example, vitamin D3 increases the secretion of matrix Gla protein and vitamin K2 activates it. Is it any surprise that the optimal proportions of A, D and K occur effortlessly in a lifestyle that includes outdoor activity and whole, natural animal foods? This is the blind spot of the researchers who have warned of vitamin A toxicity: uncontrolled reductionism. Vitamins do not act in a vacuum; they interact with one another. If your theory doesn't agree with empirical observations from healthy cultures, it's back to the drawing board.

High-vitamin cod liver oil is an excellent source of vitamins A and D because it contains a balanced amount of both. Unfortunately, many brands use processing methods that reduce the amount of one or more vitamins. See the Weston Price foundation's recommendations for the highest quality cod liver oils. They also happen to be the cheapest per dose. I order Green Pasture high-vitamin cod liver oil through Live Superfoods (it's cheaper than ordering directly).

So is vitamin A toxicity a concern? Not really; the concern is vitamin D deficiency.

Make It Silver

I like simple things, you may have noticed, and when it comes to jewelry I believe simplicity rules all. And while I do like a bit of gaudiness (that post will come later), I am mostly a strong believer in things that are simple - and silver.

The other day I went into George Jensen just to look (with my jaw on the ground). Their items have always caught my eye, they're just very elegant - there is no other way to put it. You can opt to wear their pieces for everyday, or as a focal point for an outfit. The brooch above is beautiful, it has a sense of both old and new.


The setting of the ring above was one of the first I had seen, it came out around two years ago. After George Jensen came out with this design, Tiffany's was quick to follow (but in my opinion not nearly as unique as Jensen's).


Add something with a little more sparkle. Jensen's designs are very smart, often times there is a choice to pick from to add to a piece of jewelry.

So instead of buying multiples of something next time, find one thing that you think is exotic. Those are the pieces that you'll wear over and over again.

These beautiful photographs were in W's Spring Jewelry edition, 2006.

Image source: George Jensen, W Magazine

Ctrl BG: A Shortcut to Financial News 11/15

This week was actually quite eventful.

It started off with China announcing a $600 billion fiscal stimulus plan effective from now until 2010, to be spent on infrastructure and social projects. Even this Asia powerhouse is not imperious to the global economic downturn, they are expecting growth to slow down to 8-9% as opposed to the double digit growth in the last 5 years. On the plus side, at least they're able to and are doing something to increase the liquidity in their economy.

Over in Europe, things are not so positive. Latvia a small European country, part of the former Soviet Union, just took over their second largest bank, Parex, last weekend. Are they going to be the next Iceland?

Back in the US, American Express got approved to become a bank holding company on Tuesday (just like Goldman Sachs and Morgan Stanley). This way, they'll have better access to capital both from deposits AND from the government, which is probably a good move since consumer loans is expected to hit next and Amex has a LOT of business in that (obviously).

The latest bank in the spotlight is Citigroup. The good news is that on Tuesday, they joint the ranks of Bank of America and JP Morgan to refinance mortgages to help people stay in their homes. The bad news is that Citigroup will be laying off 10% of their workforce (which may add up to 40,000 layoffs!) and doing some serious cost cutting. People are also not very happy with their (relatively) new CEO Vikram Pandit. He lost the Wachovia deal to Wells Fargo and the share price has gone down from $50 last year to $9 on Friday. The board is now questioning whether he's up for the job after all (granted it really wasn't his fault that Citi is in such deep trouble, he was just called in to fix Chuck Prince's mess). He is expected to be making a huge speech about all this on Monday.

On Wednesday, Paulson announced that they were changing their strategy for the use of the $700bn bailout- now known as the Troubled Asset Relief Program (TARP) funds. Instead of buying up bad mortgage debt, they are now going to use the remainder of the funds to directly inject capital into financial institutions. They realized that given the current situation, the original plan was becoming cumbersome and it was just easier and more efficient this way to directly inject capital in order to stabilize the financial system and get lending going, which right now they seem to have achieved (temporarily anyway). But then the question becomes, at which point do they stop giving capital injections to anyone who asks?

This question is especially interesting with the current fiasco in the auto industry. The big 3 are now desperately lobbying for a $25 billion financial aid package to save them from filing for chapter 7 bankruptcy, which means liquidation and going out of business. This would potentially indirectly lead to millions of job losses, due to its huge supply chain. Obama and the democrats are all for it, but some of the Republicans are more reluctant. I can actually see where they are coming from. Bailing out the banking industry is one thing, since banks are a huge part of our economy and will still be around in 50 years time. The auto industry on the other hand, is a dying industry. American cars are simply not globally competitive enough to survive on the long term. They are not as luxurious as European cars, they are not as cheap as Chinese cars and they are not as endurable and gimmicky as Japanese cars. They would slowly go out of business anyway. The current economic situation is just speeding up the process. I'd invest in a Chanel flap bag because I know that it will still be elegant and classic 20 years down the road, but I wouldn't spend the same amount of money on a Coach bag, even if it is limited edition and super luxed up. But I guess the $25 billion will buy us more time to "prepare", so it doesn't add to oil to the current fire. They are also quibbling about where this money should be coming from. The Democrats want it to come out of the TARP money (which makes sense, especially given the "new" strategy) and Bush wants to widen the budget deficit. I believe they're hoping to approve the package this week in the lame-duck session (if anyone is interested in why it is called the lame-duck session, as I was, check it out here).

The G20 also had a meeting on Saturday to discuss the world economy. There weren't any specific guidelines, but they agreed to join their efforts to achieve common objectives, like to improve the regulations and functioning of the financial markets. It's a start. And the power of 20 is definitely more powerful than that of one.

Google Flu Trends

I just discovered a wonderful new tool from Google.org, Google Flu Trends. Google.org is the philanthropic branch of Google. Flu Trends gives you real-time data on flu incidence in your U.S. state, as well as for the country as a whole. Here's how it works:

We've found that certain search terms are good indicators of flu activity. Google Flu Trends uses aggregated Google search data to estimate flu activity in your state up to two weeks faster than traditional flu surveillance systems.

Each week, millions of users around the world search for online health information. As you might expect, there are more flu-related searches during flu season, more allergy-related searches during allergy season, and more sunburn-related searches during the summer.

Google's data match up well with U.S. Centers for Disease Control and Prevention (CDC) data on flu incidence, but are available 1-2 weeks before CDC data. Here's a comparison of Flu Trends and CDC data for previous years. Plus, Google makes the information easily accessible and user-friendly.

I think this a fantastic use of the massive amount of raw information on the internet. It's amazing what a person can do with a brain and an internet connection these days.

Can Vitamin K2 Reverse Arterial Calcification?

It certainly can in rats. In April 2007, Dr. Cees Vermeer and his group published a paper on the effect of vitamin K on arterial calcification (the accumulation of calcium in the arteries). As I mentioned two posts ago, arterial calcification is tightly associated with the risk of heart attack and death. Warfarin-treated rats are an established model of arterial calcification. Warfarin also causes calcification in humans. The drug is a "blood thinner" that inhibits vitamin K recycling, and inhibits the conversion of vitamin K1 (phylloquinone) to K2 MK-4 (menaquinone-4). This latter property turns out to be the critical one in the calcification process.

Rats are able to convert vitamin K1 to K2 MK-4, whereas humans don't seem to convert well. Conversion efficiency varies between species. Dr. Vermeer's group treated rats with warfarin for 6 weeks, during which they developed extensive arterial calcification. They also received vitamin K1 to keep their blood clotting properly. At 6 weeks, the warfarin-treated rats were broken up into several groups:

• One continued on the warfarin and K1 diet
• One was placed on a diet containing a normal amount of K1 (no warfarin)
  
• One was placed on a high K1 diet (no warfarin)
• The last was placed on a high K2 MK-4 diet (no warfarin)
  

After 6 more weeks, the first two groups developed even more calcification, while the third and fourth groups lost about 40% of their arterial calcium. The high vitamin K groups also saw a decrease in cell death in the artery wall, a decrease in uncarboxylated (inactive) MGP, and an increase in arterial elasticity. They also measured the vitamin K content of aortas from each group. The group that received the 12-week warfarin treatment had a huge amount of K1 accumulation in the aorta, but no K2 MK-4. This is expected because warfarin inhibits the conversion of K1 to K2 MK-4. It's notable that when conversion to K2 was blocked, K1 alone was totally ineffective at activating MGP and preventing calcification.

In the group fed high K1 but no warfarin, there was about three times more K2 MK-4 in the aortas than K1, suggesting that they had converted it effectively and that vascular tissue selectively accumulates K2 MK-4. A high K1 intake was required for this effect, however, since the normal K1 diet did not reverse calcification. The rats fed high K2 MK-4 had only K2 MK-4 in their aortas, as expected.

What does this mean for us? K2 MK-4 appears to be the form of vitamin K that arteries prefer (although not enough is known about the longer menaquinones, such as MK-7, to rule out a possible effect). Humans don't seem to be very good at making the conversion from K1 to K2 MK-4 (at normal intakes; there are suggestions that at artificially large doses we can do it). That means we need to ensure an adequate K2 MK-4 intake to prevent or reverse arterial calcification; eating K1-rich greens won't cut it. It's worth noting that the amounts of K1 and K2 used in the paper were very large, far beyond what is obtainable through food. But the regression took only 6 weeks, so it's possible that a smaller amount of K2 MK-4 over a longer period could have the same effect in humans.

K2 MK-4 (and perhaps other menaquinones like MK-7) may turn out to be an effective treatment for arterial calcification and cardiovascular disease in general. It's extremely effective at preventing osteoporosis-related fractures in humans. That's a highly significant fact. Osteoporosis and arterial calcification often come hand-in-hand. Thus, they are not a result of insufficient or excessive calcium, but of a failure to use the available calcium effectively. In the warfarin-treated rats described above, the serum (blood) calcium concentration was the same in all groups. Osteoporosis and arterial calcification are two sides of the same coin, and the fact that one can be addressed with K2 MK-4 means that the other may be as well.

Both osteoporosis and arterial calcification may turn out to be symptoms of vitamin K2 deficiency, resulting from the modern fear of animal fats and organs, and the deterioration of traditional animal husbandry practices. So eat your pastured dairy, organs, fish roe and shellfish! And if you have arterial calcification, as judged by a heart scan, you may want to consider supplementing with additional K2 MK-4 (also called menaquinone-4 and menatetrenone).

The osteoporosis studies were done with 45 milligrams per day, which was well tolerated but seems excessive to me. Smaller doses were not tested. From the limited information available on the K2 content of foods, 1 milligram of K2 MK-4 per day seems like the upper limit of what you can get from food. That's about 40 times more than the average person eats. Anything more and you're outside your body's operating parameters. Make sure you're getting adequate vitamin D3 and A if you supplement with K2. Vitamin D3 in particular increases the secretion of MGP, so the two work in concert.

Wedding Gifts

So next weekend, it is my first cousin's wedding in Sydney. He is the first in my "generation" to get married, so it's kind of big news. Unfortunately I cannot make it to his wedding because I can't take any days off and frankly, there didn't seem to be any point to fly 36 hours to and back for the weekend and spend 12 hours there (as much as I LOVE the excellent seafood in Sydney). So in my stead, I was thinking of sending them a gift. This is my wedding first wedding gift, so here are a few of my ideas (for a couple who has everything, and did not register in any stores- they really should!):
My first thought was to turn to Disney, because they absolutely ADORE Winne the Pooh. Unfortunately I googled up the story and it turns out that there is absolutely no romance in Winnie the Pooh (for maybe 5 seconds, I thought maybe Pooh and the Piglet were a couple, but the I realized that Piglet was a boy- as I'd originally thought), so it didn't seem appropriate to give them a Pooh snow globe. So I'm left with the two snow globes above- you can even personalize the plate! I'm thinking Cinderella, since Mickey and Minnie are an acquired taste. Unfortunately they don't sell these at the store and the delivery cost is the same as the actual globe!
So I tried looking for other super cute couply stuff to get. I quite like this block building photoframe (left). Very clean and meaningful of a relationship, no? And if cutesy is not their thing, there is always a simple personalized silver frame to fall back on (right).
If they actually needed more knick knack around the house, I thought these rabbit design kitchen ware were kind of cute (left). And I love these modern looking vases (right)!
And a bit outside the box, there is this cute pair of pillow cases with a bride and groom (left)! Isn't it adorable? Has anyone seen the pillow cases of a couple and it's connected with a string? That is super cute too. Or more practically, you can always get them stock certificate for shares in Tiffany or other companies. They apparently sell them framed on gift.com.

Maybe I'll go back to the globes. You'd think it should be easy to find super sweet couply gifts online....apparently not. Any other cute wedding gift ideas? What do people generally give to other people on their weddings? Tips on what to write inside the card would also be appreciated. Is it congratulations and best wishes? I remember vaguely on Gilmore Girls that it is congrats to the groom and best wishes to the bride?

Image Source: Disney and Gifts.com

Real Food IX: Idlis

Traditional cultures throughout the world went to great lengths to maximize the nutritional value of the ingredients they had. Fermentation is a technique that was widely used for preparing grains and legumes. Humans are not well adapted to grains or legumes, in large part due to their assortment of anti-nutrients (substances that prevent the absorption of nutrients) and other toxins. Fermentation is a very effective way to eliminate anti-nutrients, making grains and legumes more nutritious and easily digested.

Idlis are steamed, naturally leavened cakes made from a fermented mixture of ground rice and beans. They're mild, savory and fluffy, and pair well with nearly any dish. I think they fill in well for bread. Due to the combination of rice and beans, they contain a fair amount of high-quality complete protein. They are also very economical. Idlis have their roots in Southern Indian cuisine more than 1,000 years ago. They may have originated as a fermented bean dish, with rice added to the recipe later in history.

The recipe takes 2-3 days to complete, but actually doesn't require much work. First, the beans and rice are soaked separately, then they are ground and mixed, then they are allowed to ferment for 24-48 hours and steamed. This type of days-long soaking and fermentation process is common in many grain-based cultures worldwide.

The recipe traditionally calls for short-grain white rice and urad dal (split black gram). I've been using short-grain brown rice with good results. You will only be able to find urad dal in an Indian grocer, specialty store or online. If you can't find urad dal, try experimenting with other types of mild dry beans.

Ingredients and materials

• One cup urad dal or other dried bean
• Two cups short-grain brown or white rice
• One teaspoon fenugreek (optional)
• Two teaspoons non-iodized salt
• Filtered or otherwise dechlorinated water
  
• Muffin tray
• Large pot for steaming (optional)

Recipe

1. Soak urad dal and rice separately for 6 hours (longer if you're using a different type of bean). Add fenugreek to the rice before soaking (optional). It's used traditionally to speed fermentation.
2. Pour water off the urad dal and rice/fenugreek mixture. Don't rinse.
3. Grind the urad dal in a food process or or blender with a minimum amount of water until it's a smooth paste. The water must not be chlorinated or it will kill our bacteria! Brita-type water filters remove chlorine, as does boiling or leaving water uncovered overnight.
   
4. Grind the rice/fenugreek mixture coarsely with a minimum amount of dechlorinated water.
   
5. Mix the ground urad dal, ground rice and salt. The salt must be non-iodized, or the batter will not ferment! Pickling salt, kosher salt and unrefined sea salt work well. Add dechlorinated water until it's a thick paste, stirrable but not liquid.
6. Ferment for 24-48 hours. You know it's ready when the dough has risen significantly, and the odor has gone from harsh and beany to mild and savory. Fermentation time will depend on the ambient temperature.
   
7. Fill muffin trays about half-way with batter and steam until a knife inserted into them comes out clean, 15-20 minutes. You can also bake them at 350 F. It's not traditional, but I like them baked almost as much. If you really want to be traditional, you can buy an idli steamer.

Here are photos of my last batch. Soaking the urad dal and rice:


Batter, pre-fermentation:


Batter, post-fermentation (48 hours). It more than doubled in volume. The color didn't actually change, that's just my camera.


Ready to steam or bake.


After baking. One escaped! Into my belly.


Thanks to Soumya dey and Wikipedia for the top photo