Servan-Schreiber: « Mon combat contre la maladie»

"L'invité du dimanche. David Servan-Schreiber publie une nouvelle édition d' «Anticancer».

David Servan-Schreiber est psychiatre. Il a écrit plusieurs best-sellers, dont « Guérir », et « Anti-cancer » (Robert Laffont).
LA DÉPÊCHE DU DIMANCHE : Pourquoi avoir révélé que vous avez été atteint d'un cancer ?
David SERVAN-SCHREIBER : Pendant longtemps, je n'en ai pas parlé. Je gardais ma maladie confidentielle. J'ai fini par être convaincu par mes proches qui me disaient que mon expérience, d'autres approches de santé, pouvaient bénéficier à des malades. Et je ne regrette pas de l'avoir fait. J'ai rendu des services.
DDD : Vous avez fait une rechute. Guérit-on d'un cancer, ou bien faut-il continuer à vivre avec cette épée de Damoclès ?
D. S.-S. : Cela dépend des cas. Il y a des petits cancers dépistés tôt et opérés et pour lesquels on obtient parfois des guérisons. Et d'autres cancers qui ne se guérissent pas, ce qui est mon cas avec une tumeur au cerveau. Il faut vivre avec, en renforçant tout ce qui nourrit la vie dans son corps. Il faut tenir la maladie à distance.
DDD : Le nombre de cancers explose dans les pays occidentaux depuis les années 1940. Vous y voyez plusieurs explications. Lesquelles ?
D. S.-S. : Cela vient en partie du vieillissement de la population. De la systématisation du dépistage. Chez les enfants, le cancer progresse de 1 à 1,5 % par an. Il y a aussi des facteurs sociétaux. Comme le bouleversement de notre alimentation, la sédentarité. Avant guerre, les pesticides n'existaient pas ; la généralisation des contaminants chimiques contribue à la progression du cancer. La réduction massive du réseau social, qui est notre principale protection contre les effets négatifs des grandes crises de la vie sur notre corps, influe également beaucoup. Le manque d'exposition au soleil également. Tout cela est arrivé en même temps.
DDD : Vous avez été soigné par les méthodes conventionnelles. En proposez-vous une nouvelle dans notre livre ?
D. S.-S. : Non. L'opération et la chimiothérapie sont nécessaires. Mais il y a la tumeur, et le terrain. La médecine moderne doit s'occuper des deux.
DDD : Précisément. Vous donnez des conseils très précis pour rester en bonne santé : marcher, bien se nourrir. Les aliments de base ?
D. S.-S. : Très simplement, dans nos assiettes, il faut changer les proportions. Plutôt qu'un gros steak, un petit morceau de viande ou de poisson : 20 % de produits animaux, et 80 % de légumes. Les meilleurs légumes sont les choux, l'oignon, l'ail.. J'ajouterai les herbes, le thym, le romarin, le basilic. Je préconise de boire trois tasses de thé vert par jour, en dehors des repas, et d'introduire le curcuma dans son assiette. Le curcuma est l'inflammatoire naturel le plus efficace : un quart de cuillère à café trois par semaine suffit.
DDD : Vous êtes psychiatre. Le moral, dans le combat contre la maladie, cela compte énormément, non ?
D. S.-S. : Bien sûr. Ce sujet est d'ailleurs un chapitre que j'ai entièrement repris dans mon livre pour être très clair. Le stress ne cause pas le cancer, mais on voit que certaines réponses au stress, le désespoir prolongé, interfèrent avec la capacité du corps à se défense, à mieux lutter. Une femme atteinte d'un cancer et qui va être soutenue par un réseau de copines va multiplier ses chances de guérison.
DDD : Pensez-vous que les chercheurs trouveront l'arme absolue contre le cancer ?
D. S.-S. : Non. Il n'y aura pas de traitement miracle. Le cancer, c'est un peu comme le dérèglement climatique : la conclusion ultime d'une mauvaise gestion des ressources. Il va falloir vivre avec, mobiliser les ressources de son corps, l'aider à se détoxifier.
Interview Sabine Bernède

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Ses dimanches

Je cuisine avec ma femme. Je vais faire du sport, ou me balader avec elle et les enfants. Et puis j'aime lire dans le canapé du salon, celui appartient normalement au chat.

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Son actualité

David Servan-Schreiber est médecin-psychiatre. Il a enseigné à la faculté de médecine de Pittsburg, aux Etats-Unis. C'est là qu'il a découvert qu'il avait un cancer, ce qu'il n'a révélé que récemment. Ses livres, «Guérir», puis «Anticancer», sont devenus des best-sellers mondiaux. David Servan-Schreiber vient de publier une nouvelle édition de son dernier ouvrage. Il vit à Paris, et continue d'enseigner aux Etats-Unis. Il est professeur adjoint au MD Anderson Cancer Center de Houston au Texas."

Fonte e imagem:
http://www.ladepeche.fr/article/2010/03/21/801740-Servan-Schreiber-Mon-combat-contre-la-maladie.html

YOGI TEA

Yoga for Your Tummy

"Yogi tea, also called masala tea, is used to warm and stimulate digestion after a meal, as well as nourish the body, mind, and spirit. Yogi tea consists of four primary spices: cardamom, ginger, long pepper, and cinnamon. Cardamom and ginger are considered sattvic, believed to stimulate spiritual purity. They also help reduce mucus, calm the stomach, and eliminate toxins. Long pepper helps reduce pain and rejuvenates tissue. Cinnamon is similar to cardamom and is also good for the circulation and the heart.

Everyone seems to have a favorite yogi tea recipe, but here is a basic one to try:

Boil two quarts of water. Add one-half tablespoon long pepper, one heaping tablespoon cardamom seeds, six sticks of cinnamon, and four slices of fresh ginger root, peeled. Reduce the heat and let the spice mixture simmer for 30 minutes. Add one and one-half teaspoons black tea and then let steep for no longer than 10 minutes. Strain and add milk, honey, or maple syrup to taste."

 Fonte e imagem:

http://www.yogajournal.com/health/887?utm_source=DailyInsight&utm_medium=newsletter&utm_content=b&utm_campaign=DI__2010_03_20

Q. Organic—or Not? Is Organic Produce Healthier Than Conventional?

 "A. There are at least two good arguments for eating organic: fewer pesticides and more nutrients. Let’s start with pesticides. Pesticides can be absorbed into fruits and vegetables, and leave trace residues. The Environmental Working Group (EWG), a nonprofit, nonpartisan organization, pored over the results of nearly 51,000 USDA and FDA tests for pesticides on 44 popular produce items and identified the types of fruits and vegetables that were most likely to have higher trace amounts. Most people have no problems eating conventionally grown produce but if you feel strongly about pesticide residues, the EWG’s list below should help you shop.
As for nutrients, in 2007 a study out of Newcastle University in the United Kingdom reported that organic produce boasted up to 40 percent higher levels of some nutrients (including vitamin C, zinc and iron) than its conventional counterparts. Additionally, a 2003 study in the Journal of Agricultural and Food Chemistry found that organically grown berries and corn contained 58 percent more polyphenols—antioxidants that help prevent cardiovascular disease—and up to 52 percent higher levels of vitamin C than those conventionally grown. Recent research by that study’s lead author, Alyson Mitchell, Ph.D., an associate professor of food science and technology at the University of California, Davis, pinpoints a potential mechanism to explain why organic techniques may sometimes yield superior produce.
It’s a difference in soil fertility, says Mitchell: “With organic methods, the nitrogen present in composted soil is released slowly and therefore plants grow at a normal rate, with their nutrients in balance. Vegetables fertilized with conventional fertilizers grow very rapidly and allocate less energy to develop nutrients.” Buying conventional produce from local farmers also has benefits. Nutrient values in produce peak at prime ripeness, just after harvest. As a general rule, the less produce has to travel, the fresher and more nutrient-rich it remains.
A 2008 review by the Organic Center of almost 100 studies on the nutritional quality of organic produce compared the effects conventional and organic farming methods have on specific nutrients. The report’s conclusion: “Yes, organic plant-based foods are, on average, more nutritious.”
Bottom line: “Eating more fresh fruits and vegetables in general is the point,” says Mitchell. If buying all organic isn’t a priority—or a financial reality for you—you might opt to buy organic specifically when you’re selecting foods that are most heavily contaminated with pesticide and insecticide residues.

Preferably Organic —Most Commonly Contaminated*
Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Kale Lettuce Grapes - Imported Carrots Pears
If Budget Allows, Buy Organic Collard Greens Spinach Potatoes Green Beans Summer Squash Peppers Cucumbers Raspberries Grapes - Domestic Plums Oranges Cauliflower Tangerines Mushrooms Bananas Winter Squash Cantaloupe Cranberries Honeydew Melon Grapefruit It’s Your Call —Least Commonly Contaminated Sweet Potatoes Tomatoes Broccoli Watermelon Papaya Eggplant Cabbage Kiwis Sweet Peas - Frozen Asparagus Mangoes Pineapple Sweet Corn - Frozen Avocadoes Onions *Listed in order of pesticide load Source: Environmental Working Group. Go to foodnews.org for updates." Fonte e imagem: http://www.eatingwell.com/food_news_origins/green_sustainable/organic_or_not_is_organic_produce_healthier_than_conventional?utm_source=YahooBlog_Brierley_15OrganicFoodsYouCanSaveOn_030210

What's Fresh: Trying to save money? 15 foods you don’t need to buy organic

By Brierley Wright, M.S., R.D.
"Although I enjoy the grocery store (maybe it’s because I’m a dietitian that I love checking out new products and comparing food labels), lately my husband is doing our grocery shopping.
His budget-friendly buys are great for our bank account. But they don’t always align with my interest in eating organically. We don’t buy everything organic, but pesticides can be absorbed into fruits and vegetables, leaving trace residues, and I’d prefer to not eat pesticides. Long-term exposure to them has been associated with cancer, infertility and neurologic conditions, such as Parkinson’s. (Here are 4 ways to reduce your exposure to pesticides.)
Anyway, one day he called me from the produce aisle. Andy wanted to know what on the list he truly needed to buy organic and what he could skimp on and buy conventional. (Does organic produce have more nutrients? Find out here.)
Fortunately, the Environmental Working Group (EWG, a nonprofit, nonpartisan organization) has identified 15 fruits and vegetables that are least likely to be contaminated with pesticide residues. I told him to save money and buy those conventional:

1. Asparagus
2. Avocado
3. Broccoli
4. Cabbage
5. Eggplant
6. Kiwi
7. Mango
8. Onions
9. Papaya
10. Pineapple
11. Sweet corn (frozen)
12. Sweet peas (frozen)
13. Sweet potatoes
14. Tomatoes
15. Watermelon

EWG also identified 12 fruits and vegetables that are most likely to have higher trace amounts of pesticides. We buy organic:

1. Apples
2. Carrots
3. Celery
4. Cherries
5. Grapes (imported)
6. Kale
7. Lettuce
8. Nectarines
9. Peaches
10. Pears
11. Sweet bell peppers
12. Strawberries"

Fonte e imagem:
http://shine.yahoo.com/channel/food/whats-fresh-trying-to-save-money-15-foods-you-don-t-need-to-buy-organic-999969/

FATS: Foods to enjoy, foods to avoid

John McGran

"Not all fats are created equal. That’s according to sports nutrition instructor and author, Kerry McLeod. There’s good fat, bad fat, fat-free, low fat, full fat, and the list goes on. And while "good" fats and oils are absolutely an essential part of good health and maintaining your weight, they should be used sparingly.

McLeod says it’s important for you to know how to identify the healthy fats from the unhealthy fats. She says there are three categories: the good, the bad and the ugly. (Cue haunting spaghetti western music ... wah, wah, wah...).

Facts About Fat
McLeod notes THE GOOD FATS (unsaturated) can actually help you lose weight because they help the body burn fat rather than store it. They also help to lower LDL cholesterol levels (bad cholesterol) and maintain or even raise HDL (good cholesterol). It’s important to include good fats at every meal, because they help to absorb other nutrients like vitamins A, D, E and K more efficiently. The recommended amount of good fats should be in the range of 20-30% of your total daily calories.

There are two types of good fats:

Monounsaturated fats are usually liquid at room temperature but can start to solidify in the fridge. The main sources include olives, olive oil, canola oil, peanut oil, most nuts and avocados.

Polyunsaturated fats are usually liquid at room temperature and in the fridge. Main sources include vegetable oils such as safflower, corn, sunflower, soy and cottonseed. Another type of polyunsaturated fat, called omega-3 fatty acids, are well known to provide a wide range of health benefits. They appear to decrease the risk of heart attacks, protect against irregular heartbeats and lower blood pressure levels. In addition, they may protect against some cancers. They are found mainly in fish, such as salmon, mackerel and herring. Lesser amounts are found in flaxseeds, walnuts, soybeans and rapeseed oil.

THE BAD FATS (saturated) contribute to arterial aging and heart disease, as well as strokes and many different types of cancer and diabetes, because they raise bad cholesterol and suppress the good. They are solid at room temperature and are found most often in animal products such as red meat, poultry, butter, eggs and whole milk products like ice cream, cheese and cream cheese. Other foods high in saturated fats include coconuts, coconut milk, coconut oil and palm oil.

McLeod says it is important to note that many of the saturated fat-laden products - butter, mayo, cream cheese and salad dressing - are now offered in low-fat or fat-free versions, which are far better choices. The recommended daily amount of saturated fat is an absolute maximum of 10% of your total calories.

THE UGLY FATS (trans fats) along with saturated fats are thought to raise your blood cholesterol levels and increase your risk of heart disease, type 2 diabetes and other serious health problems. Trans fats are made when hydrogen is added to vegetable oil through a process called hydrogenation; this makes the fat more solid at room temperature. It helps to increase the shelf life of foods, and supposedly makes them taste better. Often, trans fats are found along with saturated fats in products such as vegetable shortening, margarine, crackers and biscuits, sweets, commercially baked goods and fried & processed foods.

"If you see the words hydrogenated or partially hydrogenated in the ingredients listed on food labels, you should know the food contains trans fats," McLeod notes. "That’s your cue to try to avoid eating that particular food. However, you will find that it’s quite a challenge to avoid buying processed foods that don’t have trans fats in them. Look at the foods you buy each week, even the ones that you thought were super healthy. You’ll be amazed at how many of them contain trans fats."

In The Last Diet Book Standing , she spells out the best choices by food category that DO NOT contain trans fats, for the food shopper who doesn't have the time to read nutrition label after nutrition label.

There are two interesting fat facts you should know:

- A fat-free diet can actually cause you to gain weight! How can that be? Well, the body stores what is in short supply for as long as possible. So, if you deny your body fat it’s going to hold onto what fat you already have.

- All fats have more than twice the calories (9 calories per gram) of carbs and protein (each has 4 calories per gram). So, good or bad, it is important to watch your fat intake...

Here’s a rule of thumb: if it sounds too good to be true, it usually is. Apply this theory to most low-fat packaged foods. The low-fat version of a packaged food (biscuits, cakes, crackers, etc.) may sound like a healthier alternative of the regular version. But in actual fact, manufacturers often compensate for the lack of fat by adding more sugar, salt, and thickeners to boost flavour and texture, thereby substituting one evil for several others. So low-fat versions usually have about the same number of calories (sometimes more) as their regular versions.

If you compare the labels, you’ll find "low fat" is not the same as "low calorie". In addition, you’ll quickly realise that because most low-fat versions don’t taste as good, you tend to eat more to satisfy that craving. You’re probably better off eating the full-fat biscuit that you were craving in the first place, but in moderation!

The "too good to be true rule" does not apply to low-fat versions of animal foods (i.e. dairy and meat). These low-fat options are definitely better for you than the full-fat versions because they’re lower in fat and calories, and still taste great!

McLeod wants the savvy dieter to walk away with these nuggets of knowledge:

- Make sure to include foods high in essential fatty acids for optimum health. However, you only need a little bit of even the good stuff to get the protective benefit. Any more will make you fat.

- When using fat as a spread, choose the lower fat versions (low-fat salad dressings, mayo, butter and cream cheese).

- "Low-fat" animal foods (i.e., red meat and milk products) are great options and still taste great. However, low-fat processed goods often contain other unhealthy ingredients, lack taste and are not typically lower in calories.

- Keep consumption of saturated and trans fats to a minimum. They can make you gain weight and are linked to major diseases"

Fonte:

http://www.guardianeatright.co.uk/news/article.cfm?article_id=2008&code=27101

Basic Pancake Recipe

"Sift 125g plain flour into a bowl. Make a well in the centre, crack in an egg and gradually pour in 300ml skimmed milk. Whisk gently, using a balloon whisk, until you have a lump-free batter. Set aside for 20 minutes. Heat a small, non-stick frying pan and wipe with a little sunflower oil. Pour the batter into a jug and add enough mixture to coat the base of the pan. Cook for around one minute on each side, pile onto a plate and keep warm in a low oven until all the pancakes are cooked.

Makes 12 pancakes.

Nutritional information: 54 calories, 1g fat and 9g carbs (½ Unit) per pancake.

Breakfast

• Roll your pancake up with a banana inside
• Top with chopped fruit and natural yoghurt
• Top the pancake with berries such as blueberries - you can add these to the batter in the pan
• Use up to a half wholemeal flour for a heartier brekkie

Dinner

• Use pancakes instead of lasagne or cannelloni and fill with meat, cheese or vegetables and pasta sauce
• Fill with pieces of chicken or duck (drain off excess fat) and top with sliced cucumber, spring onions and plum sauce for an oriental touch
• Fill with spinach, sundried tomatoes, a little feta cheese and flavour with chopped mint
• Use in place of a tortilla wrap for chilli or fajitas

Dessert

• Top with fruit and fromage frais or Greek yoghurt
• Serve with frozen yoghurt or sorbet

• Drizzle over honey or full fruit jam and lemon juice
• Fill with apple sauce and raisins with a sprinkling of cinnamon"

Fonte:
http://www.guardianeatright.co.uk/news/article.cfm?article_id=1505&code=27101

Seven healthy heart habits

"So, you want to decrease your risk of heart disease. You’ve heard it a thousand times before - follow a healthy lifestyle.

That’s a no brainer.

Sure, it boils down to a few basic guidelines that make sense. They include things like: eating a balanced diet, watching your portions, exercising often, and refraining from smoking. Sounds simple enough, right? Then why are so many of us doing just the opposite? Because, we’ve gotten ourselves into an unhealthy lifestyle rut.

Our lives are more hectic than ever, so we look for convenience. Between work, school, socialising, hobbies and the kids, there’s just no time to eat right and exercise! And we’re paying the price with our health!

The question is, how do we get out of this unhealthy lifestyle rut? The answer is really quite simple. It will take a commitment to making a few changes in your current lifestyle - there’s no getting around this. But don’t fret, we’ve figured it out for you. The following are what we determined to be the "lifestyle habits" of highly healthy people.

Make a mental note of how many of these are habits you are already hooked on.

Habit No.1: Highly healthy people make health, nutrition and weight management a priority.

No matter how busy you are, the most important thing is your health. The key to good health is taking preventative measures every day, like eating right, exercising consistently and refraining from smoking. Equally important is early detection of diseases through regular health screenings appropriate for your age group. Visit your doctor for a check up to find out your cholesterol and blood pressure readings. This will help you to know what you need to work on.

Habit No.2: Highly healthy people make better food choices everyday.

Better food habits can help you reduce your risk for heart attack, so it’s important to choose foods that taste great and pack a nutritional punch. The easiest way to do this is to include the healthiest selections from the five food groups with an emphasis on getting your five to 10 fruits and veggies and enough fibre each day. You should also try to reduce your salt intake by not adding it during cooking or at the table, and choosing lower salt versions of foods like baked beans and other tinned foods. By doing this you will retrain your mind and body to go for more whole foods (heart protective), rather than unhealthy, fatty, processed, packaged junk foods.

Habit No.3: Highly healthy people practice safe portion control.

Following the recommended serving sizes from the major food groups automatically helps to keep your weight in check. Restaurants and fast food places serve portions that are two to five times larger than they were in the 1950’s - no wonder heart disease is on the rise! By consistently eating smaller portions of food, you’ll begin to be satisfied with these portions; it only takes a few days for the body to adjust.

Habit No.4: Highly healthy people drink eight glasses of water per day.

Staying hydrated helps rid your body of toxins, reduces stress levels, enhances your metabolism and makes you feel fuller. Try to limit your intake of alcohol and caffeine, as they tend to be dehydrating. Drink at least 8 (200 ml) glasses of water per day, or fill a 2 litre bottle in the morning with water and drink it throughout the day.

Habit No.5: Highly healthy people plan their meals in advance.
Many of the people featured in our Success stories have admitted that weekly menu planning is the key to staying on course with new healthy lifestyle goals. Prepare a shopping list before you go to the store; if you stock your fridge with healthy foods, you’re probably going to eat them. Prepare meals and snacks in advance; it makes it less likely that you will grab something unhealthy if you shop when you’re hungry.

Habit No.6: Highly healthy people exercise consistently.

Exercise is one thing that can help you get your heart in shape immediately. Plus, it can make your bones stronger, it beats stress, fights off mild depression and can help you sleep better at night. Being active on a regular basis reduces your risk of heart disease by up to 25 percent. Just do it, as they say!

Habit No.7: Highly healthy people "chill out" to keep their stress levels in check.

Too much stress can cause blood pressure to rise and is believed to be a major risk factor for heart disease. Controlling your blood pressure can yield a 20 percent risk reduction. The best way to deal with stress is to use a range of coping mechanisms, including yoga, meditation, therapy and a good chat with a friend!

Make their habits your habits!

Now that we’ve given you the lowdown on the habits of highly healthy people, here are a few pointers that will help you make the transition from unhealthy to healthy less traumatic:

• Focus on incorporating new healthy habits, rather than focusing on breaking bad habits; psychologically, it will be easier.

• Instead of stressing out over an all-or-nothing approach, think in terms of moderation. Focus on the things you can do, rather than on the things you can’t. We don’t promote complete abstinence from junk food, mainly because it’s unrealistic, it’s too inflexible, and frankly, it’s no fun! Instead, we promote moderation and making better lifestyle choices.

Still not convinced that you should make some changes?

Here’s some good news. It’s never too late to start eating right and exercising. The sooner you start, the sooner you can start undoing a lifetime of bad habits. Research has shown that the body has an amazing ability to heal itself. It’s a fact that the risk of heart disease can be greatly decreased by living a healthier lifestyle. But don’t take our word for it, here’s what the experts are saying:

• Healthy foods can help you reduce the major risk factors for heart attack - high cholesterol, high blood pressure and excess body weight. (British Heart Foundation)

• Consuming a healthy diet is one of the best ways to prevent or combat heart disease. (Harvard Nurses Health Study)

• For every 1 percent drop in LDL (bad) cholesterol, you get a 2 percent reduction in heart-disease risk. (Heart UK)

• Quitting smoking greatly reduces the risk of heart disease within a year. (British Heart Foundation)

• Not smoking, maintaining a normal weight, consuming a healthy diet, exercising consistently and drinking moderate amounts of alcohol may help reduce the risk of heart disease by about 80 percent. (Harvard Nurses Health Study)"

Fonte:

http://www.guardianeatright.co.uk/news/article.cfm?article_id=1702&code=27101