Sunday, May 23, 2010

Hail Caesar Salad!

We use this dressing/sauce on romaine, soft-boiled eggs, boiled broccoli, stir-fried shrimp or just heirloom tomatoes...


We saturated-fat-up the original recipe and here's our version!

High-Sat-Fat Caesar Dressing (Mediter-Asian variant)
Blend with a hand blender in a large 3-4 c size cup or bowl (or if you need a workout, mash in a wooden bowl with a wooden spoon):
-- drained tin of anchovies (Trader Joe's is great)
-- 2-4 cloves garlic
-- 1-3 Tbs mustard (either yellow or Grey Poupon, 3 to 4 Tbs will yield a mayonnaise)
-- 1-3 Tbs soy sauce (Whole Foods and health food stores have wheat-free tamari sauce, same thing)
-- 1-3 Tbs lemon juice or raw apple cidar vinegar
-- 1-2 tsp black pepper
-- 1-2 tsp sugar or honey (**secret ingredient**)
-- 3/4 to one cup MCT Oil (NOW brand which is flavorless)
-- 1-3 Tbs olive oil (or more, I like the polyphenols)
-- 1 to 2 egg yolks (preferable omega-3 free-range chickens)

Adjust the flavors to your personal taste.
Store in fridge for up to one week. MCT oil and coconut oil like other saturated fats are natural preservatives with anti-microbial and anti-fungal properties.

Alright. Dylan-y asian dude? Gimme MORE. Bubbly is good too... No One does chick songs so well. He ROCKS the Beatle's Yesterday.

Autumn Leaves (Nat King Cole), David Choi

Friday, May 14, 2010

HDL, LDL Transporters (and Clive Owen)

Hypnotic... Lancome loves Clive Owen
Lancome isn't the only one...

[Directed by Wong Kar Wai]

The HAAAWT Transporter

Clive Owen was featured in a series of vignettes as a BMW driver transporting goods -- of unknown origin to known destinations.

BMW 'The Hire' Film Series
--Starring Clive Owens
--One vignette directed by Wong Kar Wai 'The Follow'
--Other vignettes directed by: John Frankenheimer, Ang Lee, Guy Ritchie, Alejandro Gonzalez Inarritu

LDL and HDL are Transporters (like Clive Owen)

Our energy and immunological systems use LDL and HDL to transport things... Cholesterol (mandatory for all hormone and steroid synthesis, cell membranes, BRAIN, etc), phospholipids (cell 'walls' of every cell), triglycerides (converted carb and lipid energy) and antioxidants (coenzyme Q10, tocopherols, tocotrienols, carotenoids -- beta-carotene, lutein, lycopene, astaxanthin, etc.)

How? From the gut to the liver to our circulatory system to the ultimate destination of the cells where nutrients are required, food is transformed to more easily transportable entities. Complex carbs are broken down to glucose. Complex carbs are also re-transformed to carbon chains which are then transformed to fatty acids known as triglycerides. Dietary fats are also transported as Trigs but dietary carbs generate more and for longer durations.

Build a Bionic HDL3 Particle for LONGEVITY

Recently researchers built a bionic HDL3 (denser HDL) made of 3 components (1) Apo A1, (2) CHOLESTEROL, and (3) Phospholipids (Small, dense HDL3 particles attenuates apoptosis in endothelial cells: Pivotal role of apolipoprotein A-I. de Souza et al. J Cell Mol Med (2009)). These particles in a petri dish blasted away oxLDL and 'displayed twofold superior intrinsic cytoprotective activity'. Impressive.

HDL are triglyceride containing lipoprotein particles. It is very interesting to me these reconstituted HDL particles contained no triglyercerides. Triglycerides are formed post-prandially (after meals) to circulate food -- fats and carb energy. In the morning after a 12-hour fast, we have the least amount of triglycerides circulating. This is why your doctor orders a 'fasting' lipid panel. When is it the highest?

In vivo data for 'bionic HDL'?

YES it exists as well. Centenarian subpopulations not only exhibit what conventional cardiologists would think of as 'harmful' atherogenic profiles of high Lp(a) but also high HDL3. It turns out perhaps this only makes sense in the context of an anti-inflammatory state. Centenarians tend to display high HDL, high HDL2 (large fluffy) and high HDL3 (smaller denser). See prior animal pharm Ashkenazi long-living Jewish probands -- benefits of high saturated fat diets part II.

Thanxxx Mr. Jack C for your contributions and pointing out the MARS (Krauss et al 1996) which showed that only baseline HDL3 made any difference in the outcomes for reduction in progression of heart disease -- lovastatin made no difference, LDL-reduction made no difference. Only HDL3 at baseline. Thank you kind Sir. Lipoprotein subclasses in the Monitored Atherosclerosis Regression Study (MARS). Treatment effects and relation to coronary angiographic progression.

How do we prevent excessive Triglycerides from cluttering our HDL3?
--avoid excessive carbohydrates
--start an evo/paleo diet plan -- no grains, no legumes, limited fruit and n-6, plenty of fiber/greens, plenty of OMEGA-3
--meat meat meat
--fat fat fat
--eliminate hyperinsulinemia (sleep, relax, exercise, balance hormones -- cortisol thyroid sex, avoid minimeral/vitamin deficiencies, avoid xenobiotics, avoid pesticides, avoid PHARMACEUTICAL POISONS)
--exercise, lift some weights, move around, yoga

In vivo and ex vivo data:

o Prior animal pharm: Despite Genotype apoE 2/3/4 -- the SFA diet produced higher ApoA1 and higher HDLs
o Prior animal pharm: 6 eggs daily (~12oo mg cholesterol daily) with the highest SFA:PUFA ratio (4:1) produced the highest HDL (10% greater), highest HDL2 (~4X), HDL3 lightest wt% (fluffier) and highest ApoA1 in lipoprotein particles (PDF HERE)
0 Lipoproteins, vascular-related genetic factors, and human longevity
o Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population.
o Plasma LDL and HDL subspecies are heterogenous in particle content of tocopherols and oxygenated and hydrocarbon carotenoids. Relevance to oxidative resistance and atherogenesis.
o Effect of particle size and lipid composition of bovine blood high density lipoprotein on its function as a carrier of beta-carotene.
0 In vitro and in vivo LIPOLYSIS of plasma triglycerides increases the resistance to oxidative modification of low-density lipoproteins.
0 Susceptibility of LDL to oxidation in vitro and antioxidant capacity in familial combined hyperlipidemia: comparison of patients with different lipid phenotypes.
o 17beta-estradiol affects in vivo the low density lipoprotein composition, particle size, and oxidizability.
0 Vitamin E, LDL, and endothelium. Brief oral vitamin supplementation prevents oxidized LDL-mediated vascular injury in vitro.
o Variations in oxidative susceptibility among six low density lipoprotein subfractions of differing density and particle size. [Krauss et al, the higher the CHOLESTEROL CONTENT, the more resistance to oxidative stress]

Can You Build a Bionic HDL3?

How do we add Cholesterol, Apo A1 and Phosphopids to our HDL3?
--eat cholesterol (A2 dairy, ghee, egg yolks, animal/fish, krill oil, etc)
--eat saturated fats (ditto above + virgin coconut/palm oil)
--avoid statins and other poisons/pollution which knock off cholesterol, testosterone and other steroidal hormones and their precursors and the optimal balance
--eat phospholipids (A2 dairy, ghee, egg yolks, animal/fish PHATS, krill oil, etc)
--minimize excessive carbohydrates

Simple? Bionic is easy.

Ok a quickie aside...

Pemmican Fans (yes -- Danny Roddy this is you BABE)

Steve Phinney on Pemmican and Indigenous Diets (Interview at Me and My Diabetes)

o Discusses the Masai warriors -- meat, milk, B-L-O-O-D to make warrior MUSCLES (A2 goat milk)
o Pemmican is good stuff
o I like my asian style Pemmican on high carb days with rice (glutinous rice is even better *Hhhmmmm!). PORK SUNG (courtesy of wiki).

Saturday, May 8, 2010

The Mom Song

Happy Mother's Day to all mothers, mothers-to-be, pseudo-mothers and all nurturing-mothering-angelspirits...!

Enjoy the video from Anita Renfro, a rapping riot... (she's also an author, musician, Christian comedian and m-o-m)

Courtesy of

My kids told me about this and for some o-d-d reason they enjoy this line the most (as a I run around the house trying to dose their D on the mornings that I remember), 'TAKE YOUR VITAMINS...'

Get up now
Get up now
Get up out of bed
Wash your face
Brush your teeth
Comb your sleepy head
Here's your clothes
And your shoes
Hear the words I said
Get up now
Get up and make your bed
Are you hot?
Are you cold?
Are you wearing that?
Where's your books and your lunch and your homework at?
Grab your coat and your gloves and your scarf and hat
Don't forget you gotta feed the cat [guinea pig in our household]
Eat your breakfast
The experts tell us it's the most important meal of all
Take your vitamins so you will grow up one day to be big and tall
Please remember the orthodon'tist will be seeing you at three today?
Don't forget your piano lesson is this afternoon
So you must play
Don't shovel
Chew slowly
But hurry
The bus is here
Be careful
Come back here
Did you wash behind your ears?
Play outside
Don't play rough
Would you just play fair?
Be polite
Make a friend
Don't forget to share
Work it out
Wait your turn
Never take a dare
Get along
Don't make me come down there
Clean your room
Fold your clothes
Put your stuff away
Make your bed
Do it now
Do we have all day?
Were you born in a barn?
Would you like some hay
Can you even hear a word I say?
Answer the phone
Get Off the phone
Don't sit so close
Turn it down
No texting at the table
No more computer time tonight [or DS or Wii or iPhone]
Your iPod's my iPod if you don't listen up
Where you going and with whom and what time do you think you're coming home?
Saying thank you, please, excuse me
Makes you welcome everywhere you roam
You'll appreciate my wisdom
Someday when you're older and you're grown
Can't wait 'til you have a couple little children of your own
You'll thank me for the counsel I gave you so willingly
But right now
I thank you NOT to roll your eyes at me
Close your mouth when you chew
Would appreciate
Take a bite
Maybe two
Of the stuff you hate
Use your fork
Do not you burp
Or I'll set you straight
Eat the food I put upon your plate
Get an A, Get the door
Don't get smart with me
Get a Grip
Get in here I'll count to 3
Get a job
Get a life
Get a PhD
Get a dose of...
I don't care who started it
You're grounded until your 36
Get your story straight
And tell the truth for once for heaven's sake
And if all your friends jumped off a cliff
Would you jump too?
If I've said it once, I've said at least a thousand times before that
You're too old to act this way
It must be your father's DNA [snark!]
Look at me when I am talking
Stand up straight when you walk
A place for everything
And everything must be in place
Stop crying or I'll give you something real to cry about
Brush your teeth
Wash your face
Get your PJs on
Get in bed
Get a hug
Say a prayer with Mom
Don't forget
I love you
And tomorrow we will do this all again because a mom's work never ends
You don't need the reason why
I said so
I said so
I said so
I said so
I'm the Mom
The mom
The mom
The mom
The mom

[vigorous clap-clap-clap!! LUV THIS GAL]