Cornflakes a Great Breakfast? Think again!

If any of you out there still think cornflakes are a great, wholesome breakfast, read on.

A landmark research study by Dr. Michael Shechter of Tel Aviv University's Sackler School of Medicine and the Heart Institute of Sheba Medical Center, with collaboration of the Endocrinology Institute, shows exactly how high carbohydrate foods increase the risk for heart problems.

Researchers looked at four groups of volunteers who were given different breakfasts:

• cornflake mush mixed with milk- not unlike the typical American breakfast
  
• a pure sugar mixture
  
• bran flakes
  
• a placebo (water).
  

Over four weeks, Dr. Shechter applied a test that allows researchers to visualize how the arteries are functioning. It's called "brachial reactive testing" and it uses a cuff on the arm, like those used to measure blood pressure, which can visualize arterial function in real time.

The results were dramatic. Before any of the patients ate, arterial function was essentially the same. After eating, except for the placebo group (who drank water), all had reduced functioning. Enormous peaks indicating arterial stress were found in the high glycemic index groups: the cornflakes and sugar group.

"We knew high glycemic foods were bad for the heart. Now we have a mechanism that shows how," says Dr. Shechter. "Foods like cornflakes, white bread, French fries, and sweetened soda all put undue stress on our arteries. We've explained for the first time how high glycemic carbs can affect the progression of heart disease."

During the consumption of foods high in sugar, there appears to be a temporary and sudden dysfunction in the endothelial walls of the arteries.

Endothelial health can be traced back to almost every disorder and disease in the body. It is "the riskiest of the risk factors," says Dr. Shechter.

Dr. Shechter recommends sticking to foods like oatmeal, fruits and vegetables, legumes and nuts, which have a low glycemic index. Exercising every day for at least 30 minutes, he adds, is an extra heart-smart action to take.

Blueberries May Help Banish Belly Fat

You've probably heard me rant and rave about blueberries. I eat them about six out of seven days a week, I gave them a "star" in my book "The 150 Healthiest Foods on Earth", and I've spoken at length about their high antioxidant content, their low sugar content, and their ability to boost memory.

Well, get ready for some hot news: Blueberries may also help banish belly fat.

A new study by researcher E. Mitchell Seymour, MS, of the University of Michigan shows that rats that ate a diet high in blueberries lost abdominal fat- the kind linked to increased waist size and increased risk for diabetes and heart disease. This happened even when the rats ate a high-fat diet. As an extra added bonus, the blueberry eating rats also had improved glucose control (meaning their blood sugar was more stable).

The researchers suggest that blueberries- with their high antioxidant content- may somehow alter the way the body stores and processes sugar, great news for those at risk for both heart disease and diabetes. "Our findings in regard to blueberries show the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions," said researcher Steven Bolling, MD, of the University of Michigan,

In the current study- presented at Experimental Biology 2009- rats were bred to become obese were fed either a low-fat diet or a high-carb diet, both of which were enriched with whole blueberry powder (about 2% of their total caloric intake).

After three months the rats fed the blueberries had improved glucose control and improved insulin sensitivity. Better glucose control and improved insulin sensitivity are both strongly related to lowering the risk for diabetes.

I find blueberries one of the easiest foods to incorporate into your diet. In season or not, you can always get them frozen, and I like to eat them right out of the freezer (mixed with frozen cherries). I put some FACE 2% yogurt on them, sprinkle with some slivered almonds, flaked unsweetened coconut and some probiotic powder and have them as a nightly "dessert". It's the ultimate "anti-aging" treat!

Post-Workout Snack? Not so fast...

For years, we've been getting advice on eating and working out that's been lifted directly from the bodybuilding-heavy gym culture of the 60's and from the training manuals of serious competitive athletes. That's why we're told to eat 6 meals a day, have a high-carb snack directly after working out ("to refuel the muscles") and to carb load every time we go for a run.

Turns out that advice is great if you're training for a marathon or for the Mr. Olympia, but it's precisely the wrong way to go for the average exerciser, especially those looking to lose weight.

If you're trying to lose weight, nix the nosh.

In one recent study, volunteers were given high-carb mini-meal immediately after exercising on a treadmill for an hour. Insulin efficiency- the ability to clear sugar from the bloodstream- was completely wiped out by those who had the high-carb drink.

A separate study tested high-carb mini-meals against low-carb ones and found that if you're going to eat after working out, a low-carb meal does the least damage.

"If people are going to exercise to benefit their health, they should not be eating back the calories immediately- or within a couple of hours- of finishing", said Barry Braun, PhD, director of the Energy Metabolism Lab at the University of Massachusetts Amherst. "It seems as though giving people back carbohydrates blunts or diminishes the exercise benefit".

Remember, you'll still get the health benefits of exercising whether you eat afterwards or not.

But if you're trying to lose or maintain weight, it's another story.