Beauty Health for Life

If youve ever tried to eat healthy, and if youre reading this you probably have, then youve noticed the gaping hole in your wallet.  Real food can be expensive; naturally raised meat, fresh organic produce, extra virgin olive oil, nuts... healthy food aint cheap.  The cost has been one of the main obstacles for me in eating a real food, paleo-style diet.  Even though I make food a high priority in my life, Im still a poor college student.  I cant always afford top-quality food.

But luckily, there are healthy, dirt-cheap foods out there that even I can afford.  Sure, youve gotta make some compromises; you just cant eat optimally on a budget.  But you can make a damn good stab at it. Not poor you say?  Just looking to save some money on food to keep fueling your hookers and cocaine habit?  No problem.  Im here to help.  Here are 5 healthy, inexpensive foods that you can base your diet around.

1. Kale
$0.99/lb
$0.25/serving
Kale is everyones darling health food.  Some say its even the most nutrient-dense food on the planet.  I wouldnt go that far, but its a great food nonetheless.  Fiber, vitamin C, vitamin K, lutein, zeaxanthin, calcium... Kale covers all of your vegetable needs in one little package, and at a great price.  Its versatile too.  You can steam it and eat it on its own, put it in your eggs, add it to a smoothie, or use it in a stir fry.  It works in everything.  You can even eat it raw in a salad if youre up to it, although I personally dont like the taste unless its cooked.  But maybe thats just me.  Give it a try!  (If you really hate kale, substitute it with another green like swiss chard or collard greens, the difference is negligible.)


White potatoes have been getting a bad rap lately, but its completely unfounded.  Just because theyre white doesnt make them bad; its a case of nutritional racism I say.  In fact, according to Mat Lalondes nutrient density scale, theyre even more nutrient dense than sweet potatoes!  And they come in many varieties...  Russet, Yukon gold, red, theyre all good. You can mash them, roast them, bake them, or just stick one in the microwave for a quick meal.  Throw some butter on it and youre all set.  Theyre full of a wide variety of vitamins, minerals, especially potassium... screw bananas, potatoes are an even better source of potassium.  And if all that isnt enough, research shows that theyre one of the most satiating foods around, meaning theyll fill you up with fewer calories.  Perfect budget weight loss food?  Perhaps.


3. Bananas
$0.69/lb
$0.20/serving
Okay I know I just said screw bananas.  Dont take that literally.  But really, you shouldnt shun them completely, because they too are a cheap source of good calories.  At just $0.20 for the average banana, they make a great snack, or even a simple addition to your breakfast.  Bananas are surprisingly nutrient-dense as well, chock full of vitamin C, B vitamins, potassium, and manganese.  You dont even have to worry about buying them organic, since we dont eat the peel. No pesticide concerns there.  Have at it, hoss.



4. Eggs
$1.99/dozen
$0.17/egg
Gotta get your animal foods in on this Poor Man Diet.  Animal foods are typically more expensive, so that leaves our options few and far between.  But eggs provide far and away the most nutritional bang for your buck.  Weve got healthy fats, vitamin A, choline, selenium, and much more. Theyre a little low on B12 and iron for an animal food, but we can get that from the occasional red meat.  Were poor here, remember?  Oh, and remember back when eggs killed you?  Well dont worry about that anymore.  If theres one high cholesterol, high saturated fat food that we can all agree is healthy, its eggs.  Even WebMD agrees, eggs are no longer a nutritional no-no.  Have no fear, the egg is here.  Hard-boil em, scramble em, whatever you want to do.  Just eat them.


5. White Rice
$8.99/20 lb bag
$0.04/serving
Yes, white rice.  I choose white, not brown.  Brown rice may be posh right now, but dont let the hype fool you... brown rice contains higher amounts of arsenic, and it depletes the body of minerals.  Let go of your brown rice bias, just do it.  Is white rice high a nutrient-dense food?  No, of course not.  But therere a few minerals in there, and the white rice of today is fortified with B vitamins.  But thats not why Im recommending it.  Would you look at the price??  Its 4 cents per serving for crying out loud!  This is by far the number one budget food... not even close.  It may not be nutrient-dense, but its a good source of calories for your Poor Man Diet. You do have to eat something after all.  On top of that, its incredibly versatile.  You can eat it on its own as a side dish, incorporate it into a stir fry, use it as a stuffing.  Just use your imagination, you can do it.  Oh wait, we dont use imaginations anymore, we use Google instead.  So Google it.  Or ask your resident Asian.


There you have it.  Five inexpensive foods you can base your healthy diet on.  Now you have no excuse.  

Coming up next week, look out for the next step... 10 cheap supplemental foods for your Poor Man Diet. These will fill in the nutritional holes of the base foods, although I have to say these do a pretty decent job of covering everything considering the circumstances.  Stay tuned!

A new study demonstrates what researchers consider conclusive evidence that the red wine compound resveratrol directly activates a protein that promotes health and longevity in animal models. Whats more, the researchers have uncovered the molecular mechanism for this interaction, and show that a class of more potent drugs currently in clinical trials act in a similar fashion. Pharmaceutical compounds similar to resveratrol may potentially treat and prevent diseases related to aging in people, the authors contend.

These findings are published in the March 8 issue of Science.

For the last decade, the science of aging has increasingly focused on sirtuins, a group of genes that are believed to protect many organisms, including mammals, against diseases of aging. Mounting evidence has demonstrated that resveratrol, a compound found in the skin of grapes as well as in peanuts and berries, increases the activity of a specific sirtuin,SIRT1, that protects the body from diseases by revving up the mitochondria, a kind of cellular battery that slowly runs down as we age. By recharging the batteries, SIRT1 can have profound effects on health.

Mice on resveratrol have twice the endurance and are relatively immune from effects of obesity and aging. In experiments with yeast, nematodes, bees, flies and mice, lifespan has been extended.

"In the history of pharmaceuticals, there has never been a drug that binds to a protein to make it run faster in the way that resveratrol activates SIRT1," said David Sinclair, Harvard Medical School professor of genetics and senior author on the paper. "Almost all drugs either slow or block them."

In 2006, Sinclairs group published a study showing that resveratrol could extend the lifespan of mice, and the company Sirtris Pharmaceuticals, which was started by HMS researchers, was founded to make drugs more potent than resveratrol. (Sinclair is a co-founder of Sirtris, a GlaxoSmithKline company, and remains a scientific advisor. Sirtris currently has a number of sirtuin-activating compounds in clinical trials.)

But while numerous studies, from Sinclairs lab and elsewhere, underscored a direct causal link between resveratrol and SIRT1, some scientists claimed the studies were flawed.

The contention lay in the way SIRT1 was studied in vitro, using a specific chemical group attached to the targets of SIRT1 that fluoresces more brightly as SIRT1 activity increases. This chemical group, however, is synthetic and does not exist in cells or in nature, and without it the experiments did not work. As a response to this, a paper published in 2010 surmised that resveratrols activation of SIRT1 was an experimental artifact, one that existed in the lab, but not in an actual animal. SIRT1 activity in mice was, the paper claimed, at best an indirect result of resveratrol, and perhaps even a sheer coincidence.

As a result, a debate erupted over the particular pathway that resveratrol and similar compounds affected. Does resveratrol directly activate SIRT1 or is the effect indirect? "We had six years of work telling us that this was most definitely not an artifact," said Sinclair. "Still, we needed to figure out precisely how resveratrol works. The answer was extremely elegant."

Sinclair and Basil Hubbard, then a doctoral student in the lab, teamed up with a group of researchers from both the National Institutes of Health and Sirtris Pharmaceuticals to address this question.

First, the team addressed the problem of the fluorescent chemical group. Why was it required for resveratrol to rev up SIRT1 in the test tube? Instead of dismissing the result as an artifact, the researchers surmised that the chemical might be mimicking molecules found naturally in the cell. These turned out to be a specific class of amino acid, the building blocks of proteins. In nature, there are three amino acids that resemble the fluorescent chemical group, one of which is tryptophan, a molecule abundant in turkey and notable for inducing drowsiness. When researchers repeated the experiment, swapping the fluorescing chemical group on the substrate with a tryptophan residue, resveratrol and similar molecules were once again able to activate SIRT1.

"We discovered a signature for activation that is in fact found in the cell and doesnt require these other synthetic groups," said Hubbard, first author of the study. "This was a critical result, which allowed us to bridge the gap between our biochemical and physiological findings.

"Next, we needed to identify precisely how resveratrol presses on SIRT1s accelerator," said Sinclair. The team tested approximately 2,000 mutants of the SIRT1 gene, eventually identifying one mutant that completely blocked resveratrols effect. The particular mutation resulted in the substitution of a single amino acid residue, out of the 747 that make up SIRT1. The researchers also tested hundreds of other molecules from the Sirtris library, many of which are far more powerful than resveratrol, against this mutant SIRT1. All failed to activate it.

The authors propose a model for how resveratrol works: When the molecule binds, a hinge flips, and SIRT1 becomes hyperactive.

Although these experiments occurred in a test tube, once the researchers identified the precise location of the accelerator pedal on SIRT1—and how to break it—they could test their ideas in a cell. They replaced the normal SIRT1 gene in muscle and skin cells with the accelerator-dead mutant. Now they could test precisely whether resveratrol and the drugs in development work by tweaking SIRT1 (in which case they would not work) or one of the thousands of other proteins in a cell (in which they would work). While resveratrol and the drugs tested revved up mitochondria in normal cells (an effect caused activating by SIRT1), the mutant cells were completely immune.

"This was the killer experiment," said Sinclair. "There is no rational alternative explanation other than resveratrol directly activates SIRT1 in cells. Now that we know the exact location on SIRT1 where and how resveratrol works, we can engineer even better molecules that more precisely and effectively trigger the effects of resveratrol."

While a roll-back of Obamacare now is about as likely as spotting gargoyle statuettes among the DMCB spouses holiday decor, a recent New England Journal article points out that the Affordable Care Act (ACA) - even if it is the law of the land - still has a very bumpy road ahead.

Thats because of four key issues:

1. The States can still knot things up by forcing Washington DC to run the Health Insurance Exchanges (HIEs).  Its very possible that Uncle Sam wont pull them off on time and, whats more, theres a credible Supreme Court challenge looming over Obamacares potential lapse in extending tax credits to the federally-run HIEs.

2. States can use the Medicaid expansion. While their statewide hospital associations are very  unhappy about that, Governors are either ideologically opposed or just plain wary of additional downstream costs. This could result in additional millions of uninsured, especially in the conservative "red" states.

3. Health care cost inflation is likely continue its upward spiral.  Congress, no matter how CMS payment innovations turn out and no matter how much it wants to curtail costs, is unlikely to withstand the lobbying from all corners of medical-industrial complex involving thousands of pages of rules and regulations.

4. Deep public ambivalence about the law will continue. That means that as Congress and the President look for ways to control the Federal deficit, Obamacare is especially vulnerable. Unlike Social Security or Medicare, the ACAs "patchwork" of insurance orms is headed toward the fiscal cliff without a strong supportive constituency. Before Congress even touches Medicare, its far more likely to cut Obamacare. The first hit could be those insurance tax subsidies mentioned above.

Every practicing physician using an electronic health record (EHR) has seen them.  Past diagnosis zombies that stumble endlessly through every encounter record.  "Coronary heart disease" that the patient never really had, "diabetes" that was only one possibility among many and a "fracture" that never appeared on any x-ray.

These undead conditions clutter the technology-enabled health system basically because of two EHR value propositions:

1) saving physician time by using automatic templates that vacuum up every past diagnosis entry and importing them into the encounter note, and

2) enabling a higher payment "complexity" level by documenting every past diagnostic consideration.

So, if someone somewhere anywhere in the past enters "Ehlers Danlos Syndrome" as an unlikely, but possible, diagnosis or a reason to perform additional testing, the EHR will spawn the same immortal entry of "Ehlers Danlos" forever.  That diagnosis will emerge from the HIT server-cloud crypts each and every time the patient sees a physician.

But you dont have to take the DMCBs word for it.

Dr. Faith Fitzgerald chose a far less gruesome allegory. Using Hans Christian Andersons "The Emperors New Clothes," this University of California Davis professor wrote a biting essay on the topic of lingering electronic untruths in a recent Annals of Internal Medicine.  She describes a patient who, despite having none of the features of Ehlers Danlos, is aggressively treated for it because the condition has been repeatedly listed in the EHR as a diagnosis.  Yet, unlike the boy who pointed out the Emperor was naked, Dr. Fitzgerald was unable to overcome her colleagues unconditional willingness to assume the EHRs information was correct.

"Zombie" and  "Emperors New Clothes" are only two ways to characterize this particular shortcoming of the EHR. dbs Medical Rants has a third, describing it as documentation inertia.  

Whatever the allegory, fable or jargon, the phenomenon is real.  The DMCB did a quick literature search to see if the frequency of untrue electronic diagnoses has been measured, and it cant find any studies.

If readers know of any please share.  In the meantime, the DMCB will continue to periodically revisit the issue.