Wednesday, December 31, 2008

Mengidentifikasi Bahaya Kebakaran dan Peledakan

Kebakaran adalah suatu nyala api, baik kecil atau besar pada tempat, situasi dan waktu yang tidak kita hendaki, merugikan dan pada umumnya sukar dikendalikan. Jadi api yang menyala di tempat-tempat yang dikehendaki seperti kompor, furnace di industri dan tempat atau peralatan lain tidak termasuk dalam kategori kebakaran. Api terjadi karena adanya persenyawaan dari:

  • Sumber panas, seperti energi elektron (listrik statis atau dinamis), sinar matahari, reaksi kimia dan perubahan kimia.
  • Benda mudah terbakar, seperti bahan-bahan kimia, bahan bakar, kayu, plastik dan sebagainya.
  • Oksigen (tersedia di udara)


Apabila ketiganya tersedia dan bereaksi maka akan terjadi api. Ketiga unsur di atas dikenal dengan segi tiga api. Berikut ini adalah diagram segitiga api yang sangat populer.


Proses pembakaran tidak mungkin terjadi tanpa salah satu dari unsur ini. Kedengarannya sangat sederhana, tetapi seringkali sangat sulit mengendalikan kebakaran jika sudah terjadi. Namun demikian hal ini penting sekali dipahami dalam rangka melakukan pencegahan atau penganggulangan kebakaran.

Pencegahan kebakaran adalah usaha menyadari/mewaspadai akan faktor-faktor yang menjadi sebab munculnya atau terjadinya kebakaran dan mengambil langkah-langkah untuk mencegah kemungkinan tersebut menjadi kenyataan. Sedangkan penanggulangan kebakaran adalah usaha yang dilakukan untuk memadamkan api serta mencegah meluasnya kebakaran.

Sebagaimana diketahui bahwa di dunia industri banyak sekali ditemukan kondisi dan situasi yang memungkinkan terjadinya kebakaran. Karena hampir semua industri yang berbasis pengolahan memiliki semua unsur dari segi tiga api di lingkungan kerjanya. Sehingga dibutuhkan suatu program pendidikan dan pelatihan yang tepat untuk memberi pengetahuan yang cukup bagi pekerja yang bekerja dilingkungan yang berbahaya tersebut.

Disamping itu, rencana pemeliharaan yang cermat dan teratur terhadap peralatan operasional yang memiliki potensi bahan bakar, dan sumber penyalaan sangat diperlukan sehingga kerusakan peralatan tersebut dapat diketahui secara dini dan perbaikannyapun bisa dilakukan secara terencana. Pemeriksaan rutin peralatan pemadam kebakaran juga hal yang sangat peting dilakukan. Hal ini dilakukan untuk menghindari malfunction alat pemadam api pada saat dibutuhkan.

Guna lebih memahami proses terjadinya suatu reaksi pembakaran, berikut ini adalah simplified fault tree diagram yang menggambarkan mekanisme terjadinya suatu kebakaran.


Dari simplified fault tree diagram di atas, dapat kita lihat bagaimana potensi bahaya itu memang ada di semua tempat. Untuk mencegahnya dibutuhkan barier yang sempurna. Kegagalan fungsi barier pada semua sisi dari segi tiga api yang akan menimbulkan reaksi pembakaran dan peledakan.

Dengan memahami konsep segitiga api dan melakukan identifikasi bahaya kebakaran dan peledakan dengan baik, diharapkan kebakaran dan peledakan di lingkungan kerja dan di rumah tangga dapat dihindari.


Dikutip dari berbagai sumber.

Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

source: http://www.ApprovedArticles.com

Tuesday, December 30, 2008

Get Your Sexiest Body

Feeling great naked is only 6 exercises away.
By Denise Brodey, Prevention

While other fitness buffs are thinking about toned legs and arms, women doing this plan can revel in their own little secret: Not only will it give you a flat belly, but it'll boost your sex drive—in an hour. Studies show women's sexual satisfaction directly correlates to their exercise quotient.

"Working out boosts endorphins that get you in the mood," says Laura Berman, Ph.D., founder of the Berman Center, a sexual health clinic in Chicago. She teamed up with Prevention to devise this exclusive libido-boosting routine, based on her new book, The Passion Prescription (Hyperion, 2006).

Her Rx: daily Kegels, plus, on alternating days, five more sex-enhancing moves designed to target the pelvic floor and abs. "Increasing the circulation to the pelvic area is a key component of better sex," says Berman. Just be forewarned: The aphrodisiac effect of this plan might kick in immediately.

Pelvic Connecting Crunch

Works your Kegel muscles, transverse abdominals (deeper ab muscles), and inner and outer thighs.

"Combining abdominal and Kegel exercises allows you to squeeze your Kegel muscles in and up and in and back and even side to side—moves that will ultimately help you and your partner experience a broader range of sensations," explains Berman. To begin, lie back with knees bent, feet flat on floor. Place a pillow between knees and let hands rest at sides, palms down. Engage your Kegel muscles, focusing on squeezing them in, up, and back. Engage abs to lift head and shoulders several inches off floor. Hold for three deep breaths, expanding your stomach as you breathe in, contracting as you breathe out. Do 10 reps.

The (private) move you need daily: Kegels

Improves blood circulation to the genitals, which makes you more aroused; increases vaginal response and bladder control.

To locate your pelvic floor muscles, imagine trying to interrupt your urine stream. Slowly tighten and hold for 10 seconds; then relax for 10 seconds. Repeat 10 times. Next, try a quicker squeeze and release of the same muscles—a faster move that works different muscle fibers. Squeeze and release in rapid succession 10 times. Do one set of fast and one set of slow Kegels each day, working up to three sets of both daily.

The Windmill

Increases flexibility and works abs and thighs. You'll need a scarf or a band to assist with stretching. (Skip this exercise if you have sensitive hips or knees.)

Lying on back, bring right knee to chest and place scarf in middle of foot arch. Holding ends, extend right leg up toward ceiling. Squeeze pelvic floor muscles while lowering right leg out to side, toward the floor. Hold for 10 breaths, using inner and outer thighs and pelvic floor muscles to keep pelvis anchored on floor. Slowly return to start, then switch sides.

The Belly Dancer

This move starts with a set of Kegels to help you engage your pelvic floor and then works your butt and abs, giving you full range of motion in your pelvis.

Kneel so torso and lower legs form a right angle. (Place pillow under knees, if that's more comfortable.) Place hands on hips and do one set of Kegels, keeping butt relaxed. Next, squeeze butt muscles, tuck tailbone in underneath hips, and do Kegels while tilting pelvis forward. Relax rear and allow pelvis to move backward, letting rear come slightly up toward ceiling. Next, move pelvis side to side, engaging Kegel muscles and lowering abs. (To move to the right, engage right side butt muscles as you do Kegels.)

Couples Straddle

Increases flexibility.

For this beginner partner move, sit on floor, facing each other, with legs open in straddle position and feet touching, knees and toes facing up. (If he's much taller, press your feet against his legs.) Grasp each other's forearms as you press backs of knees toward floor, lengthen spine, and breathe in and out while holding pose for one minute. (To further increase the stretch, scoot slowly toward your partner.

Nighttime Goddess

Teaches you to relax your pelvic floor, which helps with pain prevention and muscle control (you should be able to relax and tighten at will), and loosens your hips, which will give you more flexibility during sex.

Lie on back with knees bent, feet flat on floor, and arms overhead with elbows slightly bent and palms up. Open knees to sides and as they drift toward floor, bring soles of feet together. (If necessary, place a pillow beneath each knee for support. For a deeper stretch, bring feet in closer to groin.) Feel the release in your chest, hips, thighs, and pelvis as you take three deep breaths.

Get sweaty for better sex.

Forget dinner and a movie. Whether you bike, run, or play tennis, aerobic exercise is a great way for couples to connect, turn on—and get in shape. "Watching your partner get sweaty can ignite sparks," says Becky Jeffers, fitness director at the Berman Center in Chicago. Choose a cardiovascular activity you can do for at least a half-hour, three to five days a week.

She's Young. She's Fit. She's Got Cancer.

Women's Health

Jen Singer

  • Occupation: Mother of two
  • Nome: Kinnelon, N.J.
  • Type of cancer: B-cell non-Hodgkin's lymphoma
  • Age diagnosed: 40
  • Jen Singer wasn't concerned. OK, she was having trouble dragging herself off the Serta every morning—but with two small children, it was normal to feel fatigued, right? And those nagging aches? Well, considering that she played tennis and took spinning classes, not all that shocking. Besides, the youthful 39-year-old was still surprised when grocery-store clerks called her "ma'am." What was there to worry about?

    So when the New Jersey resident started to feel sharp pain in her shoulder blade, she sucked it up. "Some people would have gone to the doctor," she says. "But I hadn't felt my best in so long—one problem or another was nagging at me."

    Soon, though, she was feeling breathless and running a fever. When she finally complained of her symptoms to her primary-care doctor, in May 2007—several months after they began—he diagnosed her with pneumonia and prescribed antibiotics. But two weeks later, Jen was feverish and having trouble breathing, so she went back to the doctor. This time, he referred her to a pulmonologist. Chest X-rays turned up a suspicious mass on her lung, and a CT scan confirmed it was a 15-centimeter tumor. She had aggressive B-cell non-Hodgkin's lymphoma, a fast-growing cancer of the lymphatic system (part of the body's immune system). It's most common in 67-year-old men. "I was scared," she says. "I could sense that something was wrong, but I just kept thinking, 'I'm too young for this.'"

    Unfortunately, for many people her age, too young for cancer is a precarious spot to be in. Jen is a member of the disease's orphan generation—young adults left behind in the age of research and increasing survival rates. Because they and their doctors ignore signs that would scream "cancer" in someone older, they often go months without a proper diagnosis. What's worse: When some types of cancer are discovered, they tend to be the types that spread aggressively to other parts of the body, offering a slimmer chance of survival.

    Although its biggest risk factor is usually age, cancer is still the top disease-related killer of young adults. According to 2007 estimates, there were more than 75,000 new cases in Americans ages 15 to 39, and the rates for some cancers are rising in that age group even as they hold steady for others.

    The picture becomes bleaker when you compare survival rates. In the late 1970s, a 10-year-old diagnosed with cancer had about a 60 percent chance of seeing her 15th birthday; in the 1990s, 75 percent. Over the same period, the five-year survival rate for a 65-year-old leapt from about 45 percent to more than 65 percent. Now consider a 30-year-old: During the disco era they had a 70 percent chance of living for another five years. By the time 'N Sync ruled, that prognosis was still the same.

    Clinical trials can help, but a study in the Journal of Pediatric Hematology/Oncology found that for many cancers, there are no trials for Gen-X/Yers. Since there's a link between clinical-trial enrollment and treatment success, young women with cancer are at a disadvantage, says study author Peter Shaw, M.D., director of the adolescent and young adult oncology program at Children's Hospital of Pittsburgh. "Because cancer in this group is more rare, there has been less effort to create new trials," says Brandon Hayes-Lattin, M.D., medical co-chair of the Livestrong young-adult cancer program at the Oregon Health and Science University Cancer Institute in Portland. "Currently, only 1 to 2 percent of twentysomethings participate in trials, compared with 50 percent of children."

    But researchers are trying to play catch-up. In 2006 the National Cancer Institute and the Lance Armstrong Foundation banded together to form the Livestrong Young Adult Alliance, a coalition of about 106 organizations trying to figure out why young adults' prognoses haven't improved. Scientists are studying the characteristics of the cancers most common in young adults, such as melanoma, to determine whether they respond to treatment differently in this age group than in others.

    The good news: If you're a young woman, you're unlikely to get cancer. But if you do, you can avoid falling into the gap between diagnosis and effective treatment.

    Tune in to your body's signals

    Katherine Miller

  • Occupation: Med student, Des Moines University
  • Home: Des Moines, Iowa
  • Type of cancer: Stage IV colon cancer
  • Age diagnosed: 26
  • Like Jen Singer, many twenty- and thirtysomethings lead active lives—and it's easy to chalk up fatigue or odd aches and pains to triathlon training or running after a toddler. Take Katherine Miller, a first-year medical student at Des Moines University and a competitive swimmer and cross-country runner. In February 2005, Katherine called her mom complaining of abdominal pain that had been bothering her for months. The physician's assistant at her school's clinic had brushed it off as irritable bowel syndrome worsened by the stress of school. But the cramps were growing worse.

    Irene Miller told Katherine to book an appointment with a specialist and hopped the next plane from her home in Florida to Des Moines. But by the time she arrived, Katherine had changed her mind about seeing a gastroenterologist. "She said, 'I'm starting to feel better, Mom,'" Irene recalls.

    The reprieve was short-lived. Less than a month later, the pain returned with a vengeance, prompting her to rebook her appointment with the gastroenterologist, whom Katherine convinced to order an ultrasound after she was given yet another IBS diagnosis. Katherine got the devastating results on March 23, 2005—her 26th birthday and more than six months after her symptoms began. She had stage IV colon cancer. A 10-centimeter tumor had spread to her liver.

    Within a week, she was undergoing aggressive chemotherapy at New York's Memorial Sloan-Kettering Cancer Center, the doctors were not encouraging. "The most they would say was that her cancer was treatable," Irene says. "I now know treatable is a lethal word." Katherine died in September 2005. "Had she gotten help earlier, she might be here today," Irene says. (Des Moines University has since launched the Katie Miller Young Adult Cancer Conference to raise awareness of the issues young-adult cancer patients face.)

    Know that your doctor is not always right

    Bridget Mooney

  • Occupation: Student, Boston University
  • Home: Boston
  • Type of cancer: Stage IV breast cancer
  • Age diagnosed: 21
  • Bridget Mooney was 21 and focused on finishing her last semester at Boston University when she felt a tiny lump in her breast. It never occurred to her that she might have cancer, so she waited for her yearly pelvic exam six weeks later at a nearby health clinic to mention it.

    "I do feel something," the nurse practitioner told her during the exam. "I could send you for follow-up testing, but because you're so young, I wouldn't recommend it." Having her dismiss the lump was a relief for Bridget. Over the next three months, she rarely thought about it. But when she casually brought it up to her mother during graduation weekend, she insisted Bridget fly home to Baltimore for a second opinion.

    "I thought she was being paranoid," Bridget says. "Even the ultrasound technician said, 'Don't worry. I've been doing this for 20 years and I've never seen cancer in someone your age.'" But afterward, as doctors discussed her test results in whispers, Bridget had a feeling something was wrong. When her doctor ordered a mammogram and a biopsy, she prepped herself for the worst.

    It came the next day, when she was standing in line at Starbucks and her cellphone rang. Stage IV breast cancer. Three years later, she's still being treated with aggressive chemotherapy.

    Jen Singer also believes that doctors would have diagnosed her sooner had she been older. "The oncologist shocked me when he said I'd probably had the tumor for about eight months before they found it," Jen says. "Lymphoma symptoms are vague—fatigue, swollen glands, and fever—so doctors tend to think, 'You're a mother. Of course you're tired.'"

    Unfortunately, even young women who simply push for more testing may have to battle with their insurers to pay for it, particularly if they have no family history of cancer. For example, most insurance companies recommend annual mammograms for women over 40. Yet according to a report in the online journal Breast Cancer Research, early detection is even more critical for young women, in whom malignant breast tumors tend to be more aggressive. If your insurer refuses to cover a necessary procedure, contest the case and ask your doctor to support your claim. Most policyholders who challenge a decision will get at least partial coverage.

    Guard your loins

    Michele Kerher

  • Occupation: Physical therapist
  • Home: Chicago
  • Type of cancer: Breast Cancer
  • Age diagnosed: 35
  • Treatments like radiation and chemotherapy can throw a young woman into early menopause—a big concern among patients of childbearing age. Yet oncologists don't always mention it or discuss alternatives. When Michele Kerher's marriage ended, in the fall of 2007, the Chicago physical therapist, then 35, back-burnered plans for kids. "I figured I still had time to get remarried and start a family," she says.

    But three weeks after her separation, Michele was diagnosed with an aggressive form of breast cancer that had already begun to spread to her lymph nodes. She was shocked to learn that the plan her doctor suggested (a lumpectomy and removal of some of her lymph nodes plus 12 weeks of chemo) could destroy her eggs. "My doctor didn't mention it," she says. "A friend tagged along to an appointment and asked, 'What about Michele's fertility?' It was like an afterthought to him."

    So before beginning chemo, Michele started the process of storing her eggs: injecting herself with hormones to put her ovaries into overdrive for a month, then having the dozen eggs she produced extracted and frozen. (The procedure is not covered by insurance.) Her periods resumed after her chemo ended, but she doesn't know if her eggs are intact. "I'm glad I took the precaution," she says.

    Michele's experience is typical. Studies show that as few as half of childbearing-age women are advised about fertility before treatment. That may change. In 2006 the American Society of Clinical Oncology published guidelines for addressing fertility options with patients. And more treatments are being developed that can KO cancer without harming your chances at pregnancy. Just 10 years ago, the typical treatment for cervical cancer was a complete hysterectomy. But a new procedure, radical trachelectomy, leaves enough of the cervix behind for women to conceive, carry a fetus, and deliver.

    Find a program designed for you

    Jodi Cooper

  • Occupation: Real estate developer
  • Home: Los Angeles
  • Type of cancer: Breast
  • Age diagnosed: 31
  • Mainstream cancer centers tend to be filled with very young patients (like Lego-loving third-graders) or very old ones (think retirement-community residents). When you're the only one with a busy social life or a preschooler at home, it can be hard to find support.

    When a physical turned up a lump in Jodi Cooper's breast in 2005, her biggest hurdle was psychological. She worried about how the treatment—a lumpectomy followed by aggressive chemo and seven weeks of radiation—would affect her appearance and social life. "Losing my hair was the worst part," the 34-year-old Los Angeles resident says. "I thought, 'Who would want to date a bald woman who has cancer?'"

    As one of the youngest patients at her treatment facility, Jodi also felt socially isolated. She recalls an 84-year-old in the waiting room who tried to console her by saying, "I know how you feel."

    "I thought, 'You have no idea how I feel!'" Jodi says. "She was married, had adult children, and had lived a full life. I wanted to meet someone and have kids, and had just learned I might go into menopause after treatment. I felt like damaged goods."

    At the time, her doctors didn't know of any support groups for young adults. But after her treatment ended, Jodi tracked down other young women with cancer and offered her support. "I sat with them during chemo sessions," she says. "I wanted them to have what I didn't: the knowledge that they were not alone." Later, a family member told her about Imerman Angels, a group geared toward young adults who are cancer fighters, survivors, and caregivers.

    Finding a treatment center designed for young adults can also make a difference in your recovery. There are about 10 such facilities in the U.S., including the Dana-Farber Cancer Institute in Boston, the M. D. Anderson Cancer Center in Houston, the Adolescent and Young Adult Oncology Program at the Oregon Health and Science University Cancer Institute in Portland, and the Adolescent and Young Adult Cancer Center at the Cleveland Clinic in Ohio. "Compared with older adults, people in their 20s and 30s may metabolize chemotherapy drugs faster or have a better tolerance for higher doses, which would have an impact on the course of treatment," Hayes-Lattin says. On the other hand, there's evidence that chemo may weaken the heart, making younger patients more susceptible to long-term cardio risks that someone in her 60s wouldn't live long enough to need to worry about. Doctors familiar with these risks can recommend follow-ups with a cardiologist. These centers also focus on lifestyle issues unique to young adults, including access to fertility experts and genetic counselors.

    After receiving treatment in Baltimore, Bridget is back at Dana-Farber. "Being here makes me feel normal. We talk about cancer, sure, but we also talk to each other about dating and writing a résumé," she says. "It's a relief knowing everybody can relate."

    Provided by Women's Health

    Apricot Trifle


    A trifle is an simple dessert to put together with layers of cake,custard and fruits.I prepared this last dessert as a farewell to year 2008 with the luxurious apricot fruit.The canned apricots are affordable but the dried apricots are a little pricey.I used both dried and canned apricots in the trifle and prepare the custard
    with low fat milk,If you can make the custard lump free then assembling the trifle is a cake walk.
    Ingredients
    6-8 apricot halves,canned
    5-6 dried apricots,chopped
    Chocolate cake or pound cake\sponge cake ,cut in small cubes
    Apricot flavored Jello(kosher\halal) ,cook as per instructions and cut in any desired shape about 1 cup.
    mixed dried fruits and nuts
    For custard
    2 cups reduced fat Organic milk
    2 tablespoon corn starch\custard powder
    2 tablespoon sugar
    dash of pure vanilla extract(alcohol free)

    Method
    To make the custard,bring milk to a boil , dissolve corn starch in 2 tablespoon of water and slowly add in to the hot milk while stirring constantly.Cook until it thickens about 5 minutes and keep stirring to prevent lumps.Stir in the vanilla and cool.
    Assemble the triple in a big transparent bowl or individual serving cups.Layer the
    Jello cubes at the bottom ,then the cake slices or cubes,drizzle the custard all over,spread some chopped canned and dried apricot ,another layer of cake and custard ,finish by topping with remaining Jello,fruits and some nuts.Serve cold.
    />
    Apricot trifle is my entry for A Fruit a month,a monthly fruit event started by Maheshwari,hostess of this month's luxurious Apricot fruit is Siri of Siri's Corner.
    Apricot Nutrition Facts
    Fresh, dried or canned, apricots are one of the best sources of beta-carotene, with just one fresh apricot providing about the daily recommendation of vitamin A. The beta-carotene is converted to Vitamin A in the body. This nutrient helps protect the eyes and keep the skin, hair, gums and various glands healthy. It also helps build bones and teeth. Plus, research shows that Vitamin A helps to fight infection by maintaining strong immunity.


    Hope everyone is having a joyous holiday season. Thank you for visiting my space here and the lovely comments.Have a wonderful and healthy new year:)

    Monday, December 29, 2008

    Methi(Fenugreek) Sprouts Peas Rice


    The budding baby plants called sprouts , synonymous to new life,are known as wonder foods ,as it helps in clearing toxins of the body and building healthy immune system.Similar to Mung sprouts ,the methi sprouts can be grown easily grown quickly indoors, even in the winter,see Mung Sprouts Noodles

    Slightly bitter methi Sprouts are nice complement with sweet Peas Rice.Sprouts can also be cooked up with lentils and mixed in salads.
    Methi(Fenugreek) is considered very nutritious for the nursing moms for it enhances the milk supply.For more such wondrous sprouts recipes don't miss the JFI:Sprouts event,hosted this month by Ammalu's kitchen.
    Ingredients
    2 cups brown or white rice
    1/2 cup sweet peas ,fresh or frozen
    1/2 teaspoon peppercorns
    2-3 whole cloves
    2 tablespoon Olive oil or vegetable oil
    Salt for seasoning
    1/2 cup sprouts.

    Method
    Wash and soak rice for 10 minutes. Bring 4 cups of water to a boil,drain all the water from rice and add to the boiling water.Season with salt.Add oil,spices and when rice is almost done,add the peas.If possible drain the excess starchy water or if that's lot of work ,add just 3 cups of water instead of 4. Cover and let cook completely,mix in the washed sprouts in to the warm rice and serve with lentils curry.

    Sunday, December 28, 2008

    Easy Swaps for Weight Loss

    With these simple tweaks, your taste buds and your scale will thank you.
    By Joy Bauer, PARADE Magazine


    Just because you're trying to lose weight doesn't mean you have to give up your favorite foods. Even red meat, nuts, and salad dressings are OK—if you choose right. After all, if you don’t feel deprived, you're much more likely to stick to any diet. With these easy tweaks, your taste buds and your scale will thank you.

    Muffins

    Eating a bran or carrot muffin in the morning may seem like a good idea, but don't be fooled. These healthy-sounding options often are loaded with sugar, fats, and oils. Most store-bought muffins also have been super-sized to epic proportions. Raisin bran muffins at some popular chains can clock in at more than 400 calories.

    Swap: A whole-wheat English muffin has 130 calories and good-for-you fiber. For added protein and a touch of sweetness, add a table­spoon of peanut butter.

    Fruit smoothies

    Sure, all that fruit makes smoothies healthier than a milk shake, but your waist doesn't know the difference between the calories from bananas and soy milk and those from ice cream and chocolate syrup. In fact, some popular options have over 800 calories—more than fast-food shakes!

    Swap: You still can enjoy smoothies—just order smart or make your own. Light and all-fruit options are usually closer to 200 calories. Or try puréeing a sliced banana, one cup of strawberries, one cup of skim milk, and ice to taste. This healthy homemade concoction contains about 230 calories and is packed with vitamins and antioxidants.

    Red meat

    When you're in caveman mode and nothing but red meat will satisfy, you may be tempted to pick up super-fatty, calorific cuts like some brisket or chuck. Don't do it! You can have your steak and eat it too if you go for a lower-calorie choice.

    Swap: The words "loin" or "round" are a tip-off that you've found a less-fattening option. Three ounces of eye of round or top sirloin contain about 140 calories, while the same amount of brisket or chuck contains more than 300 calories.

    Salad dressing

    One tablespoon of oil has more than 100 calories of pure fat, and mixing it with vinegar doesn't make a difference. Now think about how much you typically pour on, and suddenly your healthy bowl of greens is a major fat trap.

    Swap: Whoever invented vegetable-oil sprays deserves a special place in the Diet Hall of Fame. A few spritzes have about 10 calories and are enough to coat your salad without weighing it down. There also are many flavors of spray salad dressings that are just as low-cal. Just remember not to overspray.

    Nuts

    For years, people avoided nuts—too high in calories, we were told, way too much fat. Then the tide turned, and nuts were the "it" food—loaded with protein and healthy fats. That's true, but they can still really pack on the pounds.

    Swap: You still can enjoy nuts while watching your weight if you "dilute" them with something that has a lot of volume but fewer calories. Try mixing them with air-popped popcorn, healthy dry cereal, or a handful of pretzel nuggets.

    Courtesy of PARADE

    Daring Bakers Challenge December-French Yule Log!


    November's Daring baker challenge is brought to us by the adventurous Hilda from Saffron and Blueberry and Marion from Il en Faut Peu Pour Etre Heureux.They have chosen a French Yule Log by Flore from Florilege Gourmand

    Just in to my second challenge,the french yule log ,was truly a tough one to complete for a beginner baker like me.I was confused initially,never baked a yule log before,I knew the cake kind of yule log,but this was totally new with the frozen elements.Procrastinated making it,until last week ,one peaceful day with ample of amount of time to spare;I finally gathered my guts to make this frozen delight with not one or two,but total of 6 elements obligatory elements to complete the challenge.I choose dark chocolate variation in 4 of the element ,except for the creme brulee and apricot mousse . Started with the 1. the chocolate Dacquoise Biscuit,delicious almond cake,was pretty easy and quick. Then 2.Creme brulee,my most fond french dessert,this was manageable. Next 3.the Praline Feuillete (Crisp) Insert,would have been easier if I had the store-bought praline,making both the praline and the lace crepes was very time consuming. For the 4. Mango mousse element,lucky for me I had the apricots with same texture as mangoes to substitute ,but preparing the Italian meringue seemed a little tricky without the candy thermometer. Almost there 5.The Dark chocolate Ganache insert ,was no trouble to make. I use my good old bread loaf pan to set the log.Freezed it for a day ,finally the next day the last element 6.The dark chocolate icing to top off the frozen eggcelent delight(I used 9 Organic eggs to make this dessert!).



    (*I used Kosher gelatin without any animal products)
    Recipe
    Element #1 Chocolate Dacquoise Biscuit (Almond Cake)
    Ingredients:
    2.8 oz (3/4cup + 1Tbsp / 80g) almond meal
    1.75 oz (1/2 cup / 50g) confectioner’s sugar
    2Tbsp (15g) all-purpose flour
    3.5oz (100g / ~100ml) about 3 medium egg whites
    1.75 oz (4 Tbsp / 50g) granulated sugar
    3 tablespoons of sifted unsweetened cocoa powder

    1. Finely mix the almond meal and the confectioner's sugar. (If you have a mixer, you can use it by pulsing the ingredients together for no longer than 30 seconds).
    2. Sift the flour into the mix.
    3. Beat the eggs whites, gradually adding the granulated sugar until stiff.
    4. Pour the almond meal mixture into the egg whites and blend delicately with a spatula.
    5. Grease a piece of parchment paper and line your baking pan with it.
    6. Spread the batter on a piece of parchment paper to an area slightly larger than your desired shape (circle, long strip etc...) and to a height of 1/3 inches (8mm).
    7. Bake at 350°F (180°C) for approximately 15 minutes (depends on your oven), until golden.
    8. Let cool and cut to the desired shape.

    Element #2 Mango Mousse
    2 medium-sized egg yolks
    2 Tbsp (17g) cornstarch
    1/3 cup (80g) whipping cream (or coconut milk)
    7 oz (200g) mango puree
    3.5 oz (1/2 cup / 100g) granulated sugar
    1.3 oz (36g) water
    2.5 gelatin leaves or 5g / 2+1/4 tsp powdered gelatin
    3.5oz (100g / ~100ml) about 3 medium-sized egg whites

    1. Beat the egg yolks with the cornstarch until thick, white and fluffy.
    2. Heat the cream in a medium saucepan and once hot, pour a small amount over the egg yolks while whisking vigorously.
    3. Pour the egg yolk mixture back into the rest of the cream in the saucepan, add the mango puree and cook, stirring constantly, until it thickens considerably, at least 3-5 mn. Let cool to lukewarm temperature.
    4. Make an Italian Meringue: Cook the sugar and water on medium heat until temperature reaches 244°F (118°C) when measured with a candy thermometer. If you don’t have a candy thermometer, test the temperature by dipping the tip of a knife into the syrup then into a bowl of ice water. If it forms a soft ball, you’ve reached the proper temperature.
    4a. Beat the egg whites until foamy. Pour the sugar syrup into the whites in a thin stream while continuing to whisk vigorously (preferably with a mixer for sufficient speed). Whisk/beat until cool (approximately 5 minutes). The meringue should be thick and glossy.
    5. Soften the gelatin in cold water and melt in a small saucepan with 1 tsp of water OR melt in the microwave for 1 second (do not boil).
    6. Put the melted gelatin in a mixing bowl and, while whisking vigorously, pour the lukewarm mango cream over the gelatin.
    7. Carefully blend the Italian meringue into the mango mixture.

    Element #3 Dark Chocolate Ganache Insert

    Preparation time: 10mn

    Equipment: pan, whisk. If you have plunging mixer (a vertical hand mixer used to make soups and other liquids), it comes in handy.

    Note: Because the ganache hardens as it cools, you should make it right before you intend to use it to facilitate piping it onto the log during assembly. Please be careful when caramelizing the sugar and then adding the cream. It may splatter and boil.

    Ingredients:
    1.75 oz (4 Tbsp / 50g) granulated sugar
    4.5oz (2/3 cup – 1 Tbsp/ 135g) heavy cream (35% fat content)
    5 oz (135g) dark chocolate, finely chopped
    3Tbsp + 1/2tsp (45g) unsalted butter softened

    1. Make a caramel: Using the dry method, melt the sugar by spreading it in an even layer in a small saucepan with high sides. Heat over medium-high heat, watching it carefully as the sugar begins to melt. Never stir the mixture. As the sugar starts to melt, swirl the pan occasionally to allow the sugar to melt evenly. Cook to dark amber color (for most of you that means darker than last month’s challenge).
    2. While the sugar is melting, heat the cream until boiling. Pour cream into the caramel and stir thoroughly. Be very careful as it may splatter and boil.
    3. Pour the hot caramel-milk mixture over the dark chocolate. Wait 30 seconds and stir until smooth.
    4. Add the softened butter and whip hard and fast (if you have a plunging mixer use it). The chocolate should be smooth and shiny.

    lement #4 Praline Feuillete (Crisp) Insert

    Preparation time: 10 mn (+ optional 15mn if you make lace crepes)

    Equipment: Small saucepan, baking sheet (if you make lace crepes).
    Double boiler (or one small saucepan in another), wax paper, rolling pin (or I use an empty bottle of olive oil).

    Note: Feuillete means layered (as in with leaves) so a Praline Feuillete is a Praline version of a delicate crisp. There are non-praline variations below. The crunch in this crisp comes from an ingredient which is called gavottes in French. Gavottes are lace-thin crepes. To our knowledge they are not available outside of France, so you have the option of making your own using the recipe below or you can simply substitute rice krispies or corn flakes or Special K for them. Special note: If you use one of the substitutes for the gavottes, you should halve the quantity stated, as in use 1oz of any of these cereals instead of 2.1oz.
    If you want to make your own praline, please refer back to the Daring Baker Challenge Recipe from July 2008.

    To make 2.1oz / 60g of gavottes (lace crepes - recipe by Ferich Mounia):
    1/3 cup (80ml) whole milk
    2/3 Tbsp (8g) unsalted butter
    1/3 cup – 2tsp (35g) all-purpose flour
    1 Tbsp / 0.5 oz (15g) beaten egg
    1 tsp (3.5g) granulated sugar
    ½ tsp vegetable oil
    1. Heat the milk and butter together until butter is completely melted. Remove from the heat.
    2. Sift flour into milk-butter mixture while beating, add egg and granulated sugar. Make sure there are no lumps.
    3. Grease a baking sheet and spread batter thinly over it.
    4. Bake at 430°F (220°C) for a few minutes until the crepe is golden and crispy. Let cool.

    Ingredients for the Praline Feuillete:
    3.5 oz (100g) milk chocolate
    1 2/3 Tbsp (25g) butter
    2 Tbsp (1 oz / 30g) praline
    2.1oz (60g) lace crepes(gavottes) or rice krispies or corn flakes or Special K

    1. Melt the chocolate and butter in a double boiler.
    2. Add the praline and the coarsely crushed lace crepes. Mix quickly to thoroughly coat with the chocolate.
    3. Spread between two sheets of wax paper to a size slightly larger than your desired shape. Refrigerate until hard.

    Element #5 Vanilla Crème Brulée Insert

    Preparation time: 15mn + 1h infusing + 1h baking

    Equipment: Small saucepan, mixing bowl, baking mold, wax paper

    Note: The vanilla crème brulée can be flavored differently by simply replacing the vanilla with something else e.g. cardamom, lavender, etc...

    Ingredients:
    1/2 cup (115g) heavy cream (35% fat content)
    ½ cup (115g) whole milk
    4 medium-sized (72g) egg yolks
    0.75 oz (2 Tbsp / 25g) granulated sugar
    1 vanilla bean

    1. Heat the milk, cream, and scraped vanilla bean to just boiling. Remove from the stove and let the vanilla infuse for about 1 hour.
    2. Whisk together the sugar and egg yolks (but do not beat until white).
    3. Pour the vanilla-infused milk over the sugar/yolk mixture. Mix well.
    4. Wipe with a very wet cloth and then cover your baking mold (whatever shape is going to fit on the inside of your Yule log/cake) with parchment paper. Pour the cream into the mold and bake at 210°F (100°C) for about 1 hour in a water bath , until firm on the edges and slightly wobbly in the center.
    5. Let cool and put in the freezer for at least 1 hour to firm up and facilitate the final assembly.

    Element #6 Dark Chocolate Icing

    Preparation time: 25 minutes (10mn if you don’t count softening the gelatin)

    Equipment: Small bowl, small saucepan

    Note: Because the icing gelifies quickly, you should make it at the last minute.
    For other gelatin equivalencies or gelatin to agar-agar equivalencies, look at the notes for the mousse component.

    Ingredients:
    4g / ½ Tbsp powdered gelatin or 2 sheets gelatin
    ¼ cup (60g) heavy cream (35 % fat content)
    2.1 oz (5 Tbsp / 60g) granulated sugar
    ¼ cup (50g) water
    1/3 cup (30g) unsweetened cocoa powder

    1. Soften the gelatin in cold water for 15 minutes.
    2. Boil the rest of the ingredients and cook an additional 3 minutes after boiling.
    3. Add gelatin to the chocolate mixture. Mix well.
    4. Let cool while checking the texture regularly. As soon as the mixture is smooth and coats a spoon well (it is starting to gelify), use immediately.

    To Assemble your French Yule Log

    Depending on whether your mold is going to hold the assembly upside down until you unmold it or right side up, this order will be different.
    THIS IS FOR UNMOLDING FROM UPSIDE DOWN TO RIGHT SIDE UP.
    You will want to tap your mold gently on the countertop after each time you pipe mousse in to get rid of any air bubbles.

    1) Line your mold or pan, whatever its shape, with rhodoid (clear hard plastic, I usually use transparencies cut to the desired shape, it’s easier to find than cellulose acetate which is what rhodoid translates to in English) OR plastic film. Rhodoid will give you a smoother shape but you may have a hard time using it depending on the kind of mold you’re using.

    You have two choices for Step 2, you can either have Dacquoise on the top and bottom of your log as in version A or you can have Dacquoise simply on the bottom of your log as in version B:

    2A) Cut the Dacquoise into a shape fitting your mold and set it in there. If you are using an actual Yule mold which is in the shape of a half-pipe, you want the Dacquoise to cover the entire half-pipe portion of the mold.
    3A) Pipe one third of the Mousse component on the Dacquoise.
    4A) Take the Creme Brulee Insert out of the freezer at the last minute and set on top of the mousse. Press down gently to slightly ensconce it in the mousse.
    5A) Pipe second third of the Mousse component around and on top of the Creme Brulee Insert.
    6A) Cut the Praline/Crisp Insert to a size slightly smaller than your mold so that it can be surrounded by mousse. Lay it on top of the mousse you just piped into the mold.
    7A) Pipe the last third of the Mousse component on top of the Praline Insert.
    8A) Freeze for a few hours to set. Take out of the freezer.
    9A) Pipe the Ganache Insert onto the frozen mousse leaving a slight edge so that ganache doesn’t seep out when you set the Dacquoise on top.
    10A) Close with the last strip of Dacquoise.
    Freeze until the next day.

    THE NEXT DAY...
    Unmold the cake/log/whatever and set on a wire rack over a shallow pan.
    Cover the cake with the icing.
    Let set. Return to the freezer.
    You may decorate your cake however you wish. The decorations can be set in the icing after it sets but before you return the cake to the freezer or you may attach them on top using extra ganache or leftover mousse, etc...
    Transfer to the refrigerator no longer than ½ hour before serving as it may start to melt quickly depending on the elements you chose.


    My mousse element was melting quicker than I expected and the praline insert was hard as a rock to cut but otherwise this was undoubtedly the most delectable frozen dessert I ever tasted,with tantalizing flavors in each layer.I would definitely make this again for my next party to astonish my guests.

    I thank Lis of La Mia Cucina & Ivonne of Cream Puffs in Venice for letting me part of the baking club.And the hosts Hilda and miron for such a thrilling challenge.

    Take a peek in to other daring bakers amazing french yule logs.

    Saturday, December 27, 2008

    Butter, Margarine and Heart Disease

    Shortly after World War II, margarine replaced butter in the U.S. food supply. Margarine consumption exceeded butter in the 1950s. By 1975, we were eating one-fourth the amount of butter eaten in 1900 and ten times the amount of margarine. Margarine was made primarily of hydrogenated vegetable oils, as many still are today. This makes it one of our primary sources of trans fat. The consumption of trans fats from other sources also likely tracked closely with margarine intake.


    Coronary heart disease (CHD) resulting in a loss of blood flow to the heart (heart attack), was first described in detail in 1912 by Dr. James B. Herrick. Sudden cardiac death due to CHD was considered rare in the 19th century, although other forms of heart disease were diagnosed regularly by symptoms and autopsies. They remain rare in many non-industrial cultures today. This could not have resulted from massive underdiagnosis because heart attacks have characteristic symptoms, such as chest pain that extends along the arm or neck. Physicians up to that time were regularly diagnosing heart conditions other than CHD. The following graph is of total heart disease mortality in the U.S. from 1900 to 2005. It represents all types of heart disease mortality, including 'heart failure', which are non-CHD disorders like arrhythmia and myocarditis.

    The graph above is not age-adjusted, meaning it doesn't reflect the fact that lifespan has increased since 1900. I couldn't compile the raw data myself without a lot of effort, but the age-adjusted graph is here. It looks similar to the one above, just a bit less pronounced. I think it's interesting to note the close similarity between the graph of margarine intake and the graph of heart disease deaths. The butter intake graph is also essentially the inverse of the heart disease graph.

    Here's where it gets really interesting. The U.S. Centers for Disease Control has also been tracking CHD deaths specifically since 1900. Again, it would be a lot of work for me to compile the raw data, but it can be found here and a graph is in Anthony Colpo's book The Great Cholesterol Con. Here's the jist of it: there was essentially no CHD mortality until 1925, at which point it skyrocketed until about 1970, becoming the leading cause of death. After that, it began to fall due to improved medical care. There are some discontinuities in the data due to changes in diagnostic criteria, but even subtracting those, the pattern is crystal clear.

    The age-adjusted heart disease death rate (all forms of heart disease) has been falling since the 1950s, largely due to improved medical treatment. Heart disease incidence has not declined substantially, according to the Framingham Heart study. We're better at keeping people alive in the 21st century, but we haven't successfully addressed the root cause of heart disease.

    Was the shift from butter to margarine involved in the CHD epidemic? We can't make any firm conclusions from these data, because they're purely correlations. But there are nevertheless mechanisms that support a protective role for butter, and a detrimental one for margarine. Butter from pastured cows is one of the richest known sources of vitamin K2. Vitamin K2 plays a central role in protecting against arterial calcification, which is an integral part of arterial plaque and the best single predictor of cardiovascular death risk. In the early 20th century, butter was typically from pastured cows.

    Margarine is a major source of trans fat. Trans fat is typically found in vegetable oil that has been hydrogenated, rendering it solid at room temperature. Hydrogenation is a chemical reaction that is truly disgusting. It involves heat, oil, hydrogen gas and a metal catalyst. I hope you give a wide berth to any food that says "hydrogenated" anywhere in the ingredients. Some modern margarine is supposedly free of trans fats, but in the U.S., less than 0.5 grams per serving can be rounded down so the nutrition label is not a reliable guide. Only by looking at the ingredients can you be sure that the oils haven't been hydrogenated. Even if they aren't, I still don't recommend margarine, which is an industrially processed pseudo-food.

    One of the strongest explanations of CHD is the oxidized LDL hypothesis. The idea is that LDL lipoprotein particles ("LDL cholesterol") become oxidized and stick to the vessel walls, creating an inflammatory cascade that results in plaque formation. Chris Masterjohn wrote a nice explanation of the theory here. Several things influence the amount of oxidized LDL in the blood, including the total amount of LDL in the blood, the antioxidant content of the particle, the polyunsaturated fat content of LDL (more PUFA = more oxidation), and the size of the LDL particles. Small LDL is considered more easily oxidized than large LDL. Small LDL is also associated with elevated CHD mortality. Trans fat shrinks your LDL compared to butter.

    In my opinion, it's likely that both the decrease in butter consumption and the increase in trans fat consumption contributed to the massive incidence of CHD seen in the U.S. and other industrial nations today. I think it's worth noting that France has the highest per-capita dairy fat consumption of any industrial nation, along with a comparatively low intake of hydrogenated fat, and also has the second-lowest rate of CHD, behind Japan.

    Butter, Margarine and Heart Disease

    Shortly after World War II, margarine replaced butter in the U.S. food supply. Margarine consumption exceeded butter in the 1950s. By 1975, we were eating one-fourth the amount of butter eaten in 1900 and ten times the amount of margarine. Margarine was made primarily of hydrogenated vegetable oils, as many still are today. This makes it one of our primary sources of trans fat. The consumption of trans fats from other sources also likely tracked closely with margarine intake.


    Coronary heart disease (CHD) resulting in a loss of blood flow to the heart (heart attack), was first described in detail in 1912 by Dr. James B. Herrick. Sudden cardiac death due to CHD was considered rare in the 19th century, although other forms of heart disease were diagnosed regularly by symptoms and autopsies. They remain rare in many non-industrial cultures today. This could not have resulted from massive underdiagnosis because heart attacks have characteristic symptoms, such as chest pain that extends along the arm or neck. Physicians up to that time were regularly diagnosing heart conditions other than CHD. The following graph is of total heart disease mortality in the U.S. from 1900 to 2005. It represents all types of heart disease mortality, including 'heart failure', which are non-CHD disorders like arrhythmia and myocarditis.

    The graph above is not age-adjusted, meaning it doesn't reflect the fact that lifespan has increased since 1900. I couldn't compile the raw data myself without a lot of effort, but the age-adjusted graph is here. It looks similar to the one above, just a bit less pronounced. I think it's interesting to note the close similarity between the graph of margarine intake and the graph of heart disease deaths. The butter intake graph is also essentially the inverse of the heart disease graph.

    Here's where it gets really interesting. The U.S. Centers for Disease Control has also been tracking CHD deaths specifically since 1900. Again, it would be a lot of work for me to compile the raw data, but it can be found here and a graph is in Anthony Colpo's book The Great Cholesterol Con. Here's the jist of it: there was essentially no CHD mortality until 1925, at which point it skyrocketed until about 1970, becoming the leading cause of death. After that, it began to fall due to improved medical care. There are some discontinuities in the data due to changes in diagnostic criteria, but even subtracting those, the pattern is crystal clear.

    The age-adjusted heart disease death rate (all forms of heart disease) has been falling since the 1950s, largely due to improved medical treatment. Heart disease incidence has not declined substantially, according to the Framingham Heart study. We're better at keeping people alive in the 21st century, but we haven't successfully addressed the root cause of heart disease.

    Was the shift from butter to margarine involved in the CHD epidemic? We can't make any firm conclusions from these data, because they're purely correlations. But there are nevertheless mechanisms that support a protective role for butter, and a detrimental one for margarine. Butter from pastured cows is one of the richest known sources of vitamin K2. Vitamin K2 plays a central role in protecting against arterial calcification, which is an integral part of arterial plaque and the best single predictor of cardiovascular death risk. In the early 20th century, butter was typically from pastured cows.

    Margarine is a major source of trans fat. Trans fat is typically found in vegetable oil that has been hydrogenated, rendering it solid at room temperature. Hydrogenation is a chemical reaction that is truly disgusting. It involves heat, oil, hydrogen gas and a metal catalyst. I hope you give a wide berth to any food that says "hydrogenated" anywhere in the ingredients. Some modern margarine is supposedly free of trans fats, but in the U.S., less than 0.5 grams per serving can be rounded down so the nutrition label is not a reliable guide. Only by looking at the ingredients can you be sure that the oils haven't been hydrogenated. Even if they aren't, I still don't recommend margarine, which is an industrially processed pseudo-food.

    One of the strongest explanations of CHD is the oxidized LDL hypothesis. The idea is that LDL lipoprotein particles ("LDL cholesterol") become oxidized and stick to the vessel walls, creating an inflammatory cascade that results in plaque formation. Chris Masterjohn wrote a nice explanation of the theory here. Several things influence the amount of oxidized LDL in the blood, including the total amount of LDL in the blood, the antioxidant content of the particle, the polyunsaturated fat content of LDL (more PUFA = more oxidation), and the size of the LDL particles. Small LDL is considered more easily oxidized than large LDL. Small LDL is also associated with elevated CHD mortality. Trans fat shrinks your LDL compared to butter.

    In my opinion, it's likely that both the decrease in butter consumption and the increase in trans fat consumption contributed to the massive incidence of CHD seen in the U.S. and other industrial nations today. I think it's worth noting that France has the highest per-capita dairy fat consumption of any industrial nation, along with a comparatively low intake of hydrogenated fat, and also has the second-lowest rate of CHD, behind Japan.

    Butter, Margarine and Heart Disease

    Shortly after World War II, margarine replaced butter in the U.S. food supply. Margarine consumption exceeded butter in the 1950s. By 1975, we were eating one-fourth the amount of butter eaten in 1900 and ten times the amount of margarine. Margarine was made primarily of hydrogenated vegetable oils, as many still are today. This makes it one of our primary sources of trans fat. The consumption of trans fats from other sources also likely tracked closely with margarine intake.


    Coronary heart disease (CHD) resulting in a loss of blood flow to the heart (heart attack), was first described in detail in 1912 by Dr. James B. Herrick. Sudden cardiac death due to CHD was considered rare in the 19th century, although other forms of heart disease were diagnosed regularly by symptoms and autopsies. They remain rare in many non-industrial cultures today. This could not have resulted from massive underdiagnosis because heart attacks have characteristic symptoms, such as chest pain that extends along the arm or neck. Physicians up to that time were regularly diagnosing heart conditions other than CHD. The following graph is of total heart disease mortality in the U.S. from 1900 to 2005. It represents all types of heart disease mortality, including 'heart failure', which are non-CHD disorders like arrhythmia and myocarditis.

    The graph above is not age-adjusted, meaning it doesn't reflect the fact that lifespan has increased since 1900. I couldn't compile the raw data myself without a lot of effort, but the age-adjusted graph is here. It looks similar to the one above, just a bit less pronounced. I think it's interesting to note the close similarity between the graph of margarine intake and the graph of heart disease deaths. The butter intake graph is also essentially the inverse of the heart disease graph.

    Here's where it gets really interesting. The U.S. Centers for Disease Control has also been tracking CHD deaths specifically since 1900. Again, it would be a lot of work for me to compile the raw data, but it can be found here and a graph is in Anthony Colpo's book The Great Cholesterol Con. Here's the jist of it: there was essentially no CHD mortality until 1925, at which point it skyrocketed until about 1970, becoming the leading cause of death. After that, it began to fall due to improved medical care. There are some discontinuities in the data due to changes in diagnostic criteria, but even subtracting those, the pattern is crystal clear.

    The age-adjusted heart disease death rate (all forms of heart disease) has been falling since the 1950s, largely due to improved medical treatment. Heart disease incidence has not declined substantially, according to the Framingham Heart study. We're better at keeping people alive in the 21st century, but we haven't successfully addressed the root cause of heart disease.

    Was the shift from butter to margarine involved in the CHD epidemic? We can't make any firm conclusions from these data, because they're purely correlations. But there are nevertheless mechanisms that support a protective role for butter, and a detrimental one for margarine. Butter from pastured cows is one of the richest known sources of vitamin K2. Vitamin K2 plays a central role in protecting against arterial calcification, which is an integral part of arterial plaque and the best single predictor of cardiovascular death risk. In the early 20th century, butter was typically from pastured cows.

    Margarine is a major source of trans fat. Trans fat is typically found in vegetable oil that has been hydrogenated, rendering it solid at room temperature. Hydrogenation is a chemical reaction that is truly disgusting. It involves heat, oil, hydrogen gas and a metal catalyst. I hope you give a wide berth to any food that says "hydrogenated" anywhere in the ingredients. Some modern margarine is supposedly free of trans fats, but in the U.S., less than 0.5 grams per serving can be rounded down so the nutrition label is not a reliable guide. Only by looking at the ingredients can you be sure that the oils haven't been hydrogenated. Even if they aren't, I still don't recommend margarine, which is an industrially processed pseudo-food.

    One of the strongest explanations of CHD is the oxidized LDL hypothesis. The idea is that LDL lipoprotein particles ("LDL cholesterol") become oxidized and stick to the vessel walls, creating an inflammatory cascade that results in plaque formation. Chris Masterjohn wrote a nice explanation of the theory here. Several things influence the amount of oxidized LDL in the blood, including the total amount of LDL in the blood, the antioxidant content of the particle, the polyunsaturated fat content of LDL (more PUFA = more oxidation), and the size of the LDL particles. Small LDL is considered more easily oxidized than large LDL. Small LDL is also associated with elevated CHD mortality. Trans fat shrinks your LDL compared to butter.

    In my opinion, it's likely that both the decrease in butter consumption and the increase in trans fat consumption contributed to the massive incidence of CHD seen in the U.S. and other industrial nations today. I think it's worth noting that France has the highest per-capita dairy fat consumption of any industrial nation, along with a comparatively low intake of hydrogenated fat, and also has the second-lowest rate of CHD, behind Japan.

    Butter, Margarine and Heart Disease

    Shortly after World War II, margarine replaced butter in the U.S. food supply. Margarine consumption exceeded butter in the 1950s. By 1975, we were eating one-fourth the amount of butter eaten in 1900 and ten times the amount of margarine. Margarine was made primarily of hydrogenated vegetable oils, as many still are today. This makes it one of our primary sources of trans fat. The consumption of trans fats from other sources also likely tracked closely with margarine intake.


    Coronary heart disease (CHD) resulting in a loss of blood flow to the heart (heart attack), was first described in detail in 1912 by Dr. James B. Herrick. Sudden cardiac death due to CHD was considered rare in the 19th century, although other forms of heart disease were diagnosed regularly by symptoms and autopsies. They remain rare in many non-industrial cultures today. This could not have resulted from massive underdiagnosis because heart attacks have characteristic symptoms, such as chest pain that extends along the arm or neck. Physicians up to that time were regularly diagnosing heart conditions other than CHD. The following graph is of total heart disease mortality in the U.S. from 1900 to 2005. It represents all types of heart disease mortality, including 'heart failure', which are non-CHD disorders like arrhythmia and myocarditis.

    The graph above is not age-adjusted, meaning it doesn't reflect the fact that lifespan has increased since 1900. I couldn't compile the raw data myself without a lot of effort, but the age-adjusted graph is here. It looks similar to the one above, just a bit less pronounced. I think it's interesting to note the close similarity between the graph of margarine intake and the graph of heart disease deaths. The butter intake graph is also essentially the inverse of the heart disease graph.

    Here's where it gets really interesting. The U.S. Centers for Disease Control has also been tracking CHD deaths specifically since 1900. Again, it would be a lot of work for me to compile the raw data, but it can be found here and a graph is in Anthony Colpo's book The Great Cholesterol Con. Here's the jist of it: there was essentially no CHD mortality until 1925, at which point it skyrocketed until about 1970, becoming the leading cause of death. After that, it began to fall due to improved medical care. There are some discontinuities in the data due to changes in diagnostic criteria, but even subtracting those, the pattern is crystal clear.

    The age-adjusted heart disease death rate (all forms of heart disease) has been falling since the 1950s, largely due to improved medical treatment. Heart disease incidence has not declined substantially, according to the Framingham Heart study. We're better at keeping people alive in the 21st century, but we haven't successfully addressed the root cause of heart disease.

    Was the shift from butter to margarine involved in the CHD epidemic? We can't make any firm conclusions from these data, because they're purely correlations. But there are nevertheless mechanisms that support a protective role for butter, and a detrimental one for margarine. Butter from pastured cows is one of the richest known sources of vitamin K2. Vitamin K2 plays a central role in protecting against arterial calcification, which is an integral part of arterial plaque and the best single predictor of cardiovascular death risk. In the early 20th century, butter was typically from pastured cows.

    Margarine is a major source of trans fat. Trans fat is typically found in vegetable oil that has been hydrogenated, rendering it solid at room temperature. Hydrogenation is a chemical reaction that is truly disgusting. It involves heat, oil, hydrogen gas and a metal catalyst. I hope you give a wide berth to any food that says "hydrogenated" anywhere in the ingredients. Some modern margarine is supposedly free of trans fats, but in the U.S., less than 0.5 grams per serving can be rounded down so the nutrition label is not a reliable guide. Only by looking at the ingredients can you be sure that the oils haven't been hydrogenated. Even if they aren't, I still don't recommend margarine, which is an industrially processed pseudo-food.

    One of the strongest explanations of CHD is the oxidized LDL hypothesis. The idea is that LDL lipoprotein particles ("LDL cholesterol") become oxidized and stick to the vessel walls, creating an inflammatory cascade that results in plaque formation. Chris Masterjohn wrote a nice explanation of the theory here. Several things influence the amount of oxidized LDL in the blood, including the total amount of LDL in the blood, the antioxidant content of the particle, the polyunsaturated fat content of LDL (more PUFA = more oxidation), and the size of the LDL particles. Small LDL is considered more easily oxidized than large LDL. Small LDL is also associated with elevated CHD mortality. Trans fat shrinks your LDL compared to butter.

    In my opinion, it's likely that both the decrease in butter consumption and the increase in trans fat consumption contributed to the massive incidence of CHD seen in the U.S. and other industrial nations today. I think it's worth noting that France has the highest per-capita dairy fat consumption of any industrial nation, along with a comparatively low intake of hydrogenated fat, and also has the second-lowest rate of CHD, behind Japan.

    Friday, December 26, 2008

    Leptin Resistance and Sugar

    Leptin is a major hormone regulator of fat mass in vertebrates. It's a frequent topic on this blog because I believe it's central to overweight and modern metabolic disorders. Here's how it works. Leptin is secreted by fat tissue, and its blood levels are proportional to fat mass. The more fat tissue, the more leptin. Leptin reduces appetite, increases fat release from fat tissue and increases the metabolic rate. Normally, this creates a "feedback loop" that keeps fat mass within a fairly narrow range. Any increase in fat tissue causes an increase in leptin, which burns fat tissue at an accelerated rate. This continues until fat mass has decreased enough to return leptin to its original level.

    Leptin was first identified through research on the "obese" mutant mouse. The obese strain arose by a spontaneous mutation, and is extremely fat. The mutation turned out to be in a protein investigators dubbed leptin. When researchers first discovered leptin, they speculated that it could be the "obesity gene", and supplemental leptin a potential treatment for obesity. They later discovered (to their great chagrin) that obese people produce much more leptin than thin people, so a defeciency of leptin was clearly not the problem, as it was in the obese mouse. They subsequently found that obese people scarcely respond to injected leptin by reducing their food intake, as thin people do. They are leptin resistant. This makes sense if you think about it. The only way a person can gain significant fat mass is if the leptin feedback loop isn't working correctly.

    Another rodent model of leptin resistance arose later, the "Zucker fatty" rat. Zucker rats have a mutation in the leptin receptor gene. They secrete leptin just fine, but they don't respond to it because they have no functional receptor. This makes them an excellent model of complete leptin resistance. What happens to Zucker rats? They become obese, hypometabolic, hyperphagic, hypertensive, insulin resistant, and they develop blood lipid disturbances. It should sound familiar; it's the metabolic syndrome and it affects 24% of Americans (CDC NHANES III). Guess what's the first symptom of impending metabolic syndrome in humans, even before insulin resistance and obesity? Leptin resistance. This makes leptin an excellent contender for the keystone position in overweight and other metabolic disorders.

    I've mentioned before that the two most commonly used animal models of the metabolic syndrome are both sugar-fed rats. Fructose, which accounts for 50% of table sugar and 55% of high-fructose corn syrup, is probably the culprit. Glucose, which is the remainder of table sugar and high-fructose corn syrup, and the product of starch digestion, does not have the same effects. I think it's also relevant that refined sugar contains no vitamins or minerals whatsoever. Sweetener consumption in the U.S. has increased from virtually nothing in 1850, to 84 pounds per year in 1909, to 119 pounds in 1970, to 142 pounds in 2005 (source).

    In a recent paper, Dr. Philip Scarpace's group (in collaboration with Dr. Richard Johnson), showed that a high-fructose diet causes leptin resistance in rats. The diet was 60% fructose, which is extreme by any standards, but it caused a complete resistance to the effect of leptin on food intake. Normally, leptin binds receptors in a brain region called the hypothalamus, which is responsible for food intake behaviors (including in humans). This accounts for leptin's ability to reduce food consumption. Fructose-fed rats did not reduce their food intake at all when injected with leptin, while rats on a normal diet did. When subsequently put on a high-fat diet (60% lard), rats that started off on the fructose diet gained more weight.

    I think it's worth mentionong that rodents don't respond to high-fat diets in the same way as humans, as judged by the efficacy of low-carbohydrate diets for weight loss. Industrial lard also has a very poor ratio of omega-6 to omega-3 fats (especially if it's hydrogenated), which may also contribute to the observed weight gain.

    Fructose-fed rats had higher cholesterol and twice the triglycerides of control-fed rats. Fructose increases triglycerides because it goes straight to the liver, which makes it into fat that's subsequently exported into the bloodstream. Elevated triglycerides impair leptin transport from the blood to the hypothalamus across the blood-brain barrier, which separates the central nervous system from the rest of the body. Fructose also impaired the response of the hypothalamus to the leptin that did reach it. Both effects may contribute to the leptin resistance Dr. Scarpace's group observed.

    Just four weeks of fructose feeding in humans (1.5g per kg body weight) increased leptin levels by 48%. Body weight did not change during the study, indicating that more leptin was required to maintain the same level of fat mass. This may be the beginning of leptin resistance.