Co-enzyme Q10 - aka CoQ10 - aka Ubiquinone

Nature's Sunshine Coenzyme Q10

My comments a moment ago regarding the research on statins and diabetes risk inspired me to look into whether the increased incidence was a result of decreased levels of CoQ10. Coenzyme Q10 is produced by the body but levels diminish when an individual is taking something like a statin medication - or a supplement like Red Yeast Rice (http://www.naturessunshine.com/us/product/red-yeast-rice-120-caps/558/?support=3222472) which is an herbal cholesterol-lowering supplement. Replacement of the CoQ10 (http://www.naturessunshine.com/us/product/co-q10-50-mg-30-softgel-caps/4109/?support=3222472) is essential, but often not done and not even discussed by the physician prescribing the statin meds.

So this is what I have found thus far. 
1. Mice given Co-Q10 who had lab-induced Diabetes, showed a reduction in
damage to their kidneys! Yeah! Big problem as Diabetes progresses, as protein and sugar starts to spill over into the kidneys damaging them, taking it from just Diabetes to Kidney failure.
2. Depressed levels of CoQ10 lead to oxidative stress which damages lipids, protein and DNA. "Cardiovascular diseases, cancers, neurologic dysfunctions, muscle weakness, and other pathologies are attributable in part to decreased cellular CoQ10".
3. CoQ10 is essential for ATP production. ATP = energy for the body. Mice tested were given CoQ10 and then had to swim to exhaustion. Those with with CoQ10 had greater endurance and increased glycogen levels in the liver as compared to those without CoQ10. Yeah! Who doesn't want more energy for exercise??
4. And here's where it all kind of ties together: "...the formation of ROS [reactive oxygen species], that, in excess and over time, causes chronic oxidative stress, which in turn causes defective insulin gene expression and insulin secretion as well as increased apoptosis." Those ROS's are the very things that CoQ10 keeps on the down-low!!

Alright, let me pull this altogether in simpler terms. If you take a statin medication, or simply are getting older - your levels of CoQ10 are going to diminishing. Combine getting older with the statin medication and you've got a seriously low level of CoQ10. CoQ10 helps to create energy in your body which can make it easier to exercise for longer periods of time - and exercise can help to ward off the development of Type 2 Diabetes by making cells more receptive to insulin and sugar. CoQ10 also protects the body against free radicals (those ROS's we mentioned in #2 and #4 above), when free radicals go unchecked we end up with damage to cells, tissues, kidneys, pancreas, etc. If you already have diabetes, damage to the kidneys is what we're trying to avoid, and damage to the pancreas can help encourage development of diabetes as this is the organ which produces insulin! So what can you do? Well, if you are already taking a statin med, get yourself some Coenzyme Q10. If you're getting older, get some too. And if you fall in both those groups - um, well... I think you get the idea. 

1 - Sourrisa KC, Harcourta BE, Tangc PH , Morleya AL, Huynhb K, Penfolda SA, et al. Ubiquinone (coenzyme Q10) prevents renal mitochondrial dysfunction in an experimental model of type 2 diabetes. Free Radical Biology and Med. 2012:52(3);716-723.
2 - Lance J, McCabe S, Clancy R, Pierce J. Coenzyme Q10 - A Therapeutic Agent. MedSurg Nursing. 2012:21(6);367-371.
3 - Dam J, Fu X, Ji R. Antifatigue effect of coenzyme Q10 in mice. J Medicinal Food. 2010:13(1);211-
4 - Jin X, Wai Kei Lam C, Yan SK, Yang H. Oxidative stress and diabetes mellitus. Clin Chem Lab Med. 2011:49(11);1773-.

Statin Medication Use and Risk of Diabetes

This is interesting to me. So what they were finding in this observational study, was that with patients who took statin medications (to help to lower cholesterol and risk of cardiovascular events) they had an increased incidence of new onset Type 2 Diabetes. 

Since it was just a matter of the researchers observing the large volume of residents, they could not control the environment or the foods they were eating.

This makes it more difficult to determine what the route cause of the increased risk for developing diabetes was. Part of me wonders whether perhaps the reliance on medication to lower cholesterol, instead of changing dietary/lifestyle habits showed the greater problem. So if this group chose the statin medication to do the work for them, they may also not have been making healthy diet and exercise choices that would reduce any insulin resistance and prevent the development of diabetes too.

http://care.diabetesjournals.org/content/early/2014/06/19/dc13-2215.abstract

Superfood Smoothie you have to chew

The morning commute superfood shake/smoothie/chewy goodness in a cup. I, unfortunately, find myself having to consume my breakfast while on the road in the morning for the few days of the week that I work outside the home. I also have to wait 30-60 minutes after taking my morning medication before eating which also delays when I'm able to easy my breakfast. This "incredible hulk" colored breakfast was a creation I crafted last night and am still working my way through this morning (it's super filling).

1. I juiced 12 big leaves of kale... then in the blender I added
2. 1 cup vanilla greek yogurt
3. 1/2 cup pineapple
4. 1/2 cup coconut milk
5. 1 plum
I then poured it into my cup and stirred in...
6. 3 T. Chia seeds.

The chia seeds will swell/hydrate over night so if you don't care for them when they bulk up then you may want to concoct this right before drinking it. But the chia seeds give you something great to chew on which is what helps make this do satisfying.

Enjoy!

P.S.  I did a quick nutrition analysis of the smoothie.  I used a recipe calculator I found on caloriecount.about.com.  It's very easy to use and free, but it seems that it underestimated the calorie content of the greek yogurt.  I would actually estimate there was more like 150+ calories coming from the yogurt, but it does show what a nice blend of high fiber carbohydrate, healthy fat, and protein this blend was.  

Make Your Own Coffee Creamer

I personally only use half & half in my coffee, but this is an interesting recipe that I will probably make for my husband who likes a little more sweetness in his. There are a number of ways to modify this too. 1. You could use just condensed milk (as opposed to sweetened condensed). 2. If you're doing a Paleo diet or perhaps enjoying your @Whole30 then maybe using some coconut cream (condensed coconut milk) along with coconut milk and perhaps some cinnamon (no extracts, at least for those doing the Whole30 as they do have alcohol in them). 3. If you're lactose intolerant, you could do the coconut variety, or perhaps craft your variety using the can of condensed coconut milk along with almond or cashew milk (yum) and then add a non-imitation extract.

I don't recommend the use of the Torani syrup. I'm not mad at them, I just think if you're trying to get away from putting lots of doctored foods in your bod, then why would you choose to add something that's essentially sugar, water, preservative and food coloring?

check out the recipe at http://myfridgefood.com/ViewRecipe.aspx?recipe=21288

but the basic recipe calls for 

1.  14 oz sweetened condensed milk

2.  2 cups milk

3.  your choice of flavoring - I recommend pure extracts, like vanilla or almond and maybe some organic cinnamon sprinkled in there too.

4.  No cooking required.  Just mix it all together in a container and enjoy.