Serve it with grill-roasted seasonal vegetables and freshly squeezed lemonade.

Grilled Chimichurri Pork Roast The Saturday Evening Post

Breakfast: Start the day with omega-3s, fiber, and antioxidants from a steaming bowl of oatmeal sprinkled with blueberries and walnuts.

Lunch: Get energized with healthy fats and vitamins from canned or grilled salmon (the wild variety has less contaminants than its farmed counterpart) and an avocado salad topped with extra virgin olive oil.

Dinner: Savor an edamame appetizer (with soy to lower cholesterol). For the main event, take your choice of grilled chicken or scallops (low in saturated fat) set off with non-fat, plain Greek yogurt (twice the protein of ordinary yogurt) on a baked sweet potato (high in vitamin C and potassium), and a spinach salad (for vitamin A, calcium, and iron) sprinkled with almond bits (for B vitamins, zinc, and selenium). Chase with red wine and finish with a piece of dark chocolate for a generous dose of plant chemicals for better blood pressure and circulation.

Douglas P. Zipes, M.D., an internationally acclaimed cardiologist, professor, author, and inventor, is an authority on pacing and electrophysiology (rhythms of the heart).

Heart-Healthy Holiday Foods The Saturday Evening Post

In the study, six healthy but overweight men ate a dinner of coconut chicken, white rice, cheese bread, and a dessert biscuit. Then, after at least a week, they dined on chicken curry, Italian herb bread, and a cinnamon biscuit. Blood tests before and after the meals found the spicier meal reduced insulin and triglyceride levels—but not glucose. Researchers believe that phenol compounds in the spices accounted for the metabolic benefits.

Sheila West, PhD, of Penn State University, and colleagues reported their findings online in the Journal of Nutrition.

Nutrition News: Spice It Up for Health The Saturday Evening Post

Enjoying a glass or two of red wine each day is widely believed to lessen one’s risk for cardiovascular problems and other chronic diseases—although no one has really understood why. Until now.

A new study led by Roberta Cazzola from the University of Milan, Italy, and published in Food Research International says that the benefits stem from red wine polyphenols that protect omega-3s in the bloodstream from breaking down, reducing inflammation in the body and leading to a healthier heart.

The potent tag team is also attracting attention at Federico II University in Naples, Italy, where a study on the effects of dietary omega-3s and polyphenols on cardiovascular risk factors is expected to finish up in June 2012.

Polyphenols are plant chemicals with antioxidant properties that may exceed those of vitamins A, C, and E.  Flavonoids, resveratrol, lignans, and quercetin are among the many polyphenols.

Moderate wine consumption means one five-ounce glass a day for women and two for men.  In general, a serving of red wine adds about 0.5 grams of polyphenols to the diet; white varieties contain less. Looking specifically for flavonoids? Research at the University of California says the flavonoid favorite is Cabernet Sauvignon followed closely by Petit Syrah and Pinot Noir. Spanish reds may offer the most resveratrol, according to the Linus Pauling Institute.

Don’t drink alcohol? Don’t start! Get your polyphenols from red grapes, strawberries, boiled peanuts, and dark chocolate. In addition, green tea and coffee contain lesser yet significant amounts of the antioxidants.

Why Wine Works The Saturday Evening Post

“It ruined everything—career, social life, relationships, because I was tired all the time,” Rotherham recalls. With lab results in hand and determined to find an answer, he began researching the Internet for clues. “One thing that kept surfacing was hormone imbalance,” Rotherham found.

The search also introduced him to an Indianapolis physician, noted for success in treating “difficult” cases, who conducted more extensive lab tests that finally revealed a diagnosis—underactive thyroid. Immediately placed on thyroid supplements, Rotherham soon noticed a difference.

“Within a couple of weeks, I felt worlds better,” says Rotherham, now 49, who recently launched his own business. “I went from being literally flat on my back, achy and tired, to being highly functional.”

Rotherham is among the approximately 27 million Americans living with overactive or underactive thyroid, according to the American Academy of Clinical Endocrinologists (AACE). Unfortunately, like Mark Rotherham, many go undiagnosed until something goes terribly awry, at times wreaking havoc on one’s quality of life.

Think of the thyroid as your body’s thermostat. Functioning normally, this butterfly-shaped gland, which sits just below your voice box, releases just the right amount of hormones to regulate your body’s metabolism and keep things running smoothly. However, if the thermostat is turned up too high, the thyroid becomes overactive—a condition called hyperthyroidism. You may feel revved up, overheated, and anxious and notice unexplained weight loss. In contrast, if the thermostat is turned down too low, the thyroid becomes underactive—a disorder called hypothyroidism—and fails to provide enough hormones to meet the body’s demands. As a result, your body slows down, leading to a wide range of ubiquitous symptoms. Of the two, hypothyroidism is the more common—and the more insidious.

Dialing down

The reason hypothyroidism is missed so often is threefold: Doctors don’t always screen for thyroid dysfunction; patients may not know to ask about it; and the symptoms are common to many other conditions.

While some people with hypothyroidism note changes, others overlook symptoms, because they seldom develop overnight and are often subtle. Hypothyroidism is notorious for mimicking changes often associated with aging, such as fatigue and intolerance to cold.

Over time, people may discover that the gland swells 
(see Neck Check) and their eyebrows begin to disappear. Additionally, hypothyroidism decreases sweating and causes slowing of your most vital systems: the heart, the lungs, and the gastrointestinal tract. Patients may experience shortness of breath when exercising, and many develop sleep apnea. Worst of all, hypothyroidism can cause high blood pressure and raise blood levels of cholesterol, two of the biggest aging culprits in America. Identifying the thyroid disorder is crucial, because in rare cases, hypothyroidism can lead to coma or even death. For all of these reasons, I encourage both 
patients and their doctors to have a conversation about hypothyroidism. When left untreated, the complications 
can shave years off your life.

Gauging your risk

Women are especially vulnerable: According to the AACE, hypothyroidism is up to 8 times more common in women than men. But all of us need to pay attention to our thyroids as we age, because underactive thyroid becomes much more common in older adults. By age 60, as many as 17 percent of women and 9 percent of men have an underactive thyroid.

Smoking; exposure to secondhand smoke or large amounts of radiation during childhood or cancer treatments of the head, neck or chest; and some prescription medications (such as the heart drug amiodarone and long-term use of mood-stabilizing lithium) can cause hypothyroidism.

However, the most common culprit in the U.S. is autoimmune dysfunction, when the body’s immune cells start to attack thyroid tissue like it’s a foreign invader. As 
a result, the thyroid gland stops producing hormones the 
way it’s supposed to. Genetics likely play a role; we know 
that people with a personal or family history of autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, 
and psoriasis, among others are at higher risk for hypothyroidism. Researchers are close to discovering which gene types might make us more susceptible to autoimmune thyroid problems. In those who are genetically susceptible, certain environmental factors, such as iodine in our diet, are thought to trigger the autoimmune attack on the thyroid.

Thyroid checkup

If you are worried about your thyroid hormone levels, a simple blood test can help you and your doctor reach a diagnosis. The American Thyroid Association recommends that all adults over the age of 35 undergo thyroid screening; however, there is no firm consensus on mass screening. It’s especially important for people with high cholesterol to ask about having their thyroid levels checked: Many people aren’t screened for thyroid levels and could potentially have hypothyroidism. The good news is that doctors now have a very sensitive “thyroid stimulating hormone” (TSH) test that allows us to diagnose thyroid disorders much earlier—even before symptoms appear. Higher than normal TSH levels can reveal whether your thyroid function is in danger, even if your actual thyroid hormone levels are normal.

If your thyroid blood tests come back sub-par or abnormal, the most common treatment option for hypothyroidism is synthetic thyroid hormone replacements. These oral medications help restore hormone levels that shift your internal thermostat and metabolism back to normal. Evidence suggests that people who take thyroid hormone replacements should do so on an empty stomach. Additionally, certain medications, supplements, and foods may affect your ability to absorb thyroid pills. Talk to your doctor about your present medication regimen to gauge if there is an interaction. For example, generally it’s best to wait about four hours after taking thyroid medication to consume soy and high-fiber products, iron and calcium supplements, antacids that contain aluminium or magnesium, and certain prescription medications such as cholestyramine (Questran). Ultimately, monitoring thyroid hormone levels will determine if there is an absorption problem.

The role of prevention

Even if you’re not a candidate for thyroid hormone medications, dietary changes may help you protect the health of your thyroid. Because both too much and too little iodine can cause hypothyroidism, it’s important to be aware of foods that contain iodine and how they may affect your thyroid. Iodine deficiency is rare in the U.S. because it is added to our table salt. Eating excessive amounts of certain raw vegetables such as brussels sprouts, cabbage, cauliflower, corn, and kale should be avoided because they contain enzymes that can drive down thyroid function. But don’t think I’m telling you not to eat your vegetables—cooking them for just a few minutes deactivates those enzymes and makes them nutritious for your whole body.

In general, to protect the cells in your thyroid and your entire body, I recommend foods rich in:


• Antioxidants (blueberries, cherries, tomatoes, squash,
 bell peppers)

• Omega-3 fatty acids (walnuts, salmon)

• B vitamins (whole grains, fresh vegetables)

Vitamin D is another critical micronutrient that is 
getting a lot of attention for its role in autoimmune disease. We know that up to 70 percent of Americans aren’t getting enough vitamin D and that inadequate levels could put you at higher risk for autoimmune disorders, such as rheumatoid arthritis and multiple sclerosis. Vitamin D also plays a supportive role for the parathyroid glands, four smaller glands located on the larger thyroid, that closely monitor and regulate calcium levels in our blood and bones. One of the best ways to get your daily dose of D is just 10-20 minutes of sunshine each day. Sardines, dark leafy greens, and fortified dairy products are also important sources. I recommend at least 800 international units (IUs) daily for most adults and 1000 IUs for adults over 70.

In addition to warding off problems within the thyroid and autoimmune disease, keeping your vitamin D levels up will also help fight off flu and several forms of cancer.

The key to keeping the thyroid healthy is paying attention to your own body. All too often, we accept that certain changes, such as sluggishness and depression, are just a natural part of the aging process. But hypothyroidism is the secret culprit behind these unexplained symptoms for millions of Americans. When we simply accept weight gain, low exercise tolerance, and mental cloudiness without questioning the cause, we’re risking serious harm to our bodies.

After his hypothyroidism went undiagnosed for a decade, Mark Rotherham is back on his feet.

You can find more information on diagnosing and treating thyroid disease from our exclusive interview with Dr. Jeffrey R. Garber.

Post Investigates: Thyroid Disease The Saturday Evening Post

Protection is the key to saving your skin. Fortunately, consumers have a wide array of choices of sunscreens, sunglasses, sunless tanning products, and clothing that offers coverage from the No. 1 cause of all skin cancers and the primary cause of aging—the sun.

To learn more about current measures to preserve the skin and reduce the appearance of sun-damaged, the Post interviewed dermatologist Zoe. D. Draelos, M.D., F.A.A.D., vice president of the American Academy of Dermatology. A consulting professor of dermatology at Duke University School of Medicine, Dr. Draelos is also editor-in-chief of the Journal of Cosmetic Dermatology and has written eight dermatology textbooks, 32 book chapters, and more than 300 scientific articles. She has served as president of the North Carolina Dermatology Association and as a member of the board of directors of the American Society for Dermatology Surgery.

PP: Why do so many products use botanicals in their ingredients?

ZD: Botanicals are usually used as antioxidants, which are designed to prevent the damage that occurred from UV radiation striking the skin. But botanicals can be used for many purposes in anti-aging products—for their anti-aging properties, to color or scent the product, and many other purposes.

PP: What do you see as the major anti-aging breakthroughs in skin treatment today?

ZD: One of the big breakthroughs is understanding aquaporins, which are responsible for regulating the transport of water and other small solutes across plasma membranes, ultimately acting as pores within the walls of skin cells to keep skin moisturized and hydrated.

Old-fashioned ingredients, such as glycerin, actually affect the amount of water the skin holds. Many moisturizers now contain very high glycerin levels. Anti-aging moisturizers attempt to reduce the appearance of fine lines and wrinkles by enhancing the skin’s water-holding capacity. Glycerin is a well-known emollient and lubricant that is great for dry skin. Glycerin—a basic ingredient for Corn Husker’s Lotion—has been rediscovered for its water-holding ability. When you increase the water-holding capacity in the skin, you can get rid of the fine lines of dehydration.

Many sophisticated fillers (see below) that doctors use to rid wrinkles contain a substance known as hyaluronic acid (HLA), which soaks up water. Holding water in the skin is a very powerful cosmetic tool to improve skin appearance. This water balance is like the spigot on the hose. When you turn the spigot down, not as much water comes out, so the skin is better hydrated. If you open it up and let a lot of water out, the skin becomes dehydrated. It may be that the aquaporin channels are defective and the reason why the skin dries out is because too much water is leaving the body. Understanding how aquaporins work would allow you to develop therapeutic moisturizers to increase the water-holding capacity of the skin and alleviate dry, itchy skin that is especially found in elderly people.

Rejuvenating Aging Skin

Innovations in anti-aging skin care are on the fast track to meet the growing demand of baby boomers (and their parents). Therapies are available that improve the skin’s surface texture, reduce irregular pigmentation, and help reverse the effects of sun damage.

Fillers: These reduce the appearance of facial lines and wrinkles by “plumping” furrows and hollows in the face, giving the skin a more youthful-looking appearance. Fillers (Juvaderm, Restylane, Gore-Tex) are very effective at contouring specific areas on the face, such as around the lips, including long, vertical “marionette” lines that start at the corners of the mouth and extend down the chin. Botulinum toxin type A (Botox, Dysport) injections also diminish lines and wrinkles associated with facial expression, including vertical lines between the eyebrows and on the bridge of the nose, forehead lines and furrows, and crow’s feet.

Saving Face: Exclusive Web Update The Saturday Evening Post

The analysis, completed at St. Michael’s Hospital and the University of Toronto, involved reviewing three studies on chocolate and stroke.

In the first study, people who ate one serving of chocolate per week were 22 percent less likely to have a stroke than those who ate none. In the second study, those who consumed 50 grams (1.7 oz) of chocolate once a week were 46 percent less likely to die following a stroke than the nonchocolate eaters. The third found no link between eating chocolate and risk of stroke or death.

Chocolate is rich in antioxidants called flavonoids and polyphenols which may help protect against stroke. A 1.4-ounce portion of dark chocolate contains an estimated 600 mg of polyphenols, compared to red wine (170 mg in 3.4 oz) or a medium apple (200 mg).

“More research is needed to determine whether chocolate truly lowers stroke risk, or whether healthier people are simply more likely to eat chocolate than others,” said Canadian study author Sarah Sahib, who suggests that additional and larger tests are needed.

Want to volunteer? Go to clinicaltrials.gov and search for “chocolate” http://www.clinicaltrials.gov/ct2/results?term=chocolate&pg=2. The last time we checked, we found five active studies related to chocolate.

Chocolate: A Sweet Treat for Health The Saturday Evening Post