Berry Good For You
The next time you go grocery shopping, don't forget to pick up a pack of colorful berries. Aside from their great taste, they are good for your health in more ways than one.
A recent study found that people ate blueberries and strawberries had an 8% reduction in risk of hypertension (high blood pressure) vs. those that didn't eat similar dietary flavonoid foods. This was particularly true for people less than 60 years old.
All types of berries are found to be nutritious and low in calories. Berries are known to contain phytochemicals, which also has been known to prevent cancer. Eating a diet that includes berries is highly recommended since it also can improve your vision, and provide essential vitamins such as vitamin C, calcium, magnesium, folate and potassium to name a few.
So, next time you hit the market know you are doing something good for your health with berries. For more on information on the health benefits of berries and research, see the most current study here www.ncbi.nlm.nih.gov/pubmed/21106916
Nuts About Good Health
When it comes to taking care of your heart, it is as simple as eating nuts. Many people will be surprised to know that nuts are essential to a healthy diet and for those seeking to protect their cardiovascular system.
Nuts, such as walnuts, almonds and hazelnuts have been proven to not only help you have a stronger heart, but also lower your overall cholesterol when eaten as part of a balanced diet.
How are nuts good for you?
Nuts contain unsaturated fatty acids and other nutrients. Research has shown that people who eat nuts as part of a heart-healthy diet can lower their LDL, low-density lipoprotein or "bad," cholesterol level in their blood. High LDL is one of the primary causes of heart disease.
Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries. The great part about incorporating more nuts into your diet is that it can be fast and simple. They are the ideal snack food.
Need some more convincing? Nuts also contain Omega-3 fatty acids, fiber, vitamin E and plant sterols. All of these also play a role in protecting your heart from heart disease and heart attacks.
Talk to your chiropractor about the different ways you can start to incorporate nuts into your diet.
Dine Out and Lose Weight
Every time people go to their favorite restaurants they face the inevitable task of choosing a healthy meal. Fries or a salad? Broccoli or fried calamari?
How do people who want to maintain a fit lifestyle make sure they don't blow their goals out the window at their favorite eatery?
This month the Journal of Nutrition Education and Behavior decided to find out. The study, which included 35 healthy women age 40 to 59 who ate an average of 5.6 times a week were assigned to attend six weekly sessions that focused on education and mindful eating meditations designed to help people consume less fat and fewer calories while eating out and prevent weight gain. The study included a group that did not take part in this experiment.
So, how did it turn out?The women who were taught all about portion size and mindful eating when eating out ended up eating fewer calories and also consumed less fat in comparison to the control group. These women also lost weight, 3.7 pounds of average, according to the study.
This study proves the key to maintaining an even losing weight while eating out is knowing the facts about calories and portion control.
Luckily, a lot of restaurants are jumping on the education bandwagon by letting their patrons know how many calories they are consuming in the menus. When this information is not available, people need to make sure they take time out to learn the key principles highlighted in this study - eat being mindful of portion size and calories. Only then many will be able to unlock the secret to long-time success when it comes to weight loss.
Can A Cup Of Joe A Day Help?
Every day millions of people drink coffee for an energy jolt that will help them get through the day. Coffee has become one of the most popular beverages of choice, but can it be good for your health?
Numerous studies have been presented about some adverse effects of caffeine on the body, but most recently some studies are showing drinking coffee has its benefits and can help improve your health on many levels from reducing the risk of developing insulin resistance to helping you burn more fat at the gym.
Coffee beans contain a health-promoting phytonutrient called chlorogenic acid, which research shows helps with glucose processing. In helping glucose processing, most people can burn more fat to use as energy throughout the day. Coffee also contains antioxidants that are known to assist people in achieving healthy weight loss.
What about the other benefits of drinking coffee?The latest research on coffee has shown it can also be good for the cardiovascular system and might even help prevent strokes in women by 25 percent. For people who like to workout, coffee has also shown to be beneficial when it comes to assisting those in endurance sports such as distance running and cycling.
Caffeine has been proven to increase the number of fatty acids circulating in the bloodstream, which enables people to run or pedal more.
Caffeine in coffee also affects the muscles and has an effect on the central nervous system and on those parts of the brain involved in mood, alertness and fine motor coordination during exercise. In a study published last month in the British Journal of Sports Medicine, soccer players dribbled, headed and kicked the ball more accurately if they'd had caffeine than if they hadn't.
Overall, a cup of joe seems to provide some key benefits when it comes to your health. Remember to drink it in moderation and ask your chiropractor whether drinking more coffee would be good for you.
Antioxidants and Your Diet
According to an important study appearing in a recent issue of the European Journal of Nutrition, individuals who were taking antioxidant supplements at the start of the 11-year study period had a 48 percent reduction in the risk of cancer mortality (death).
In addition, the risk of dying from all causes (all-cause mortality) was 42 percent lower among antioxidant supplement users. Of interest is the fact that taking only a basic multiple vitamin and mineral supplement (i.e., one not enriched with meaningful doses of antioxidants) did not confer any protection against cancer or all-cause mortality. Let's take a look at some of the lifestyle factors impacting your risk of cancer and then circle back to how antioxidants can play an important role in cancer defense.
Diet, Lifestyle and Cancer
There is a marked overall difference in total cancer incidence between developed and developing countries. Cancers of the cervix, liver, stomach and mouth are the most common cancers in developing countries. In developed countries, lung cancer, colon cancer, breast cancer, prostate cancer and bladder cancer are the leading cancers of clinical significance. (Skin cancer has the highest incidence of all cancers, but only melanomas present significant mortality risk.) Worldwide, the incidence of colon cancer varies 20-fold (highest in the U.S.; lowest in India), and breast cancer varies seven-fold (highest in U.S. Hawaiians; lowest in Israeli non-Jews). In Europe, total cancer rates are approximately 50 percent lower in Greece compared to Germany.
Evidence that this variation in cancer incidence is primarily a result of environmental and lifestyle factors, rather than genetic factors, is derived from several lines of investigation. First, studies of migrants moving from low- to high-risk areas have shown that migrants acquire the cancer incidence rate of their new country within a relatively short period of time. For example, colon cancer incidence can increase up to 20-fold within a single generation. Rising and declining incidence of tobacco-associated lung cancer has also been shown.
Forty years ago, the incidence of colon cancer in Japan was extremely low and rare. Today, Japanese men living in Japan have colon cancer rates twice as high as seen in the United Kingdom. Clearly, there has been too little time for the Japanese gene pool to change sufficiently to account for this sudden rise in colon cancer incidence. However, the affluence witnessed in Japan after World War II brought with it significant changes in terms of dietary patterns (e.g., more meat consumption, less fiber consumption) that mirrors the dietary patterns of much of the Western world, where colon cancer is the second-leading cause of cancer death (after lung cancer). A similar transformation has occurred in Hong Kong, where rates of colon, breast, prostate, endometrium and lung cancer have gone from being among the lowest in the world to incidence rates similar to that of the United States. Again, recently acquired affluence has brought about a Westernized shift in dietary and lifestyle practices in this region.
Additionally, since the 1940s, many population studies have examined the association between diet and cancer. Taken together, the evidence suggests that 32-35 percent of cancers are attributed to nutrition, although the contribution of diet to specific types of cancer varies from as little as 10 percent for lung cancer to 80-90 percent for colorectal cancers. These studies suggest that nutrition appears to account for approximately 50 percent of breast cancers and 75 percent of prostate cancers.
What is under intense investigation at this time are studies examining individual dietary nutrients to help discern which dietary factors promote cancer and which may prevent cancer. There is broad consensus at this time that factors such as obesity and alcohol consumption increase cancer risk, while consumption of fruits and vegetables reduces cancer risk. Experts also agree that cancer arises from a complex interaction of genetic factors, individual metabolic characteristics and diet.
Is Fast Food Getting Any Better?
Back on April 27, 2010, the Santa Clara County (California) Board of Supervisors approved an ordinance banning the use of toys to encourage children to eat unhealthy meals offered by restaurants. This was the first move by a government body to try to address the obesity epidemic that is plaguing America's children. Then on Nov. 2, 2010, the San Francisco Board of Supervisors voted 8-3 to require that kids' meals meet certain nutritional standards before they can be sold with toys. This law sets the bar for healthy children's meals as those "that have less than 600 calories, contain fruits and vegetables, and include beverages without excessive fat or sugar."
A year later and apparently feeling the pressure from these and other government regulations, the McDonald's organization is beginning to make concessions. It recently announced its "Commitments to Offer Improved Nutrition Choices." This announcement included the decision to do the following:
By March 2012: provide apples in every Happy Meal (with a smaller serving of French fries) By 2015: "reduce sodium an average of 15 percent overall across its national menu of food choices" By 2020: "reduce added sugars, saturated fat and calories through varied portion sizes, reformulations and innovations." "[Increase] customers' and employees' access to nutrition information." A review of the current McDonald's kids' meals menu reveals that of the current 24 meal combinations offered, five still exceed 600 calories; specifically some of the meals with cheeseburgers and a hamburger, fries and low-fat chocolate-milk meal. The nutritional information for the new menu that includes meals with apples and fewer fries is not out yet. But the company seems to be moving in the right direction. One source suggests that the new Happy Meals will have 6 fewer grams of fat and between 110 and 120 fewer calories.It's no secret what a healthy meal should include. The high sugar content, lack of whole grains and lack of meaningful vegetables in most kids' meals are still at issue. As a food source for millions of children, McDonald's cannot ignore its responsibility to offer healthier meals to children, regardless of what children will eat or parents will buy.
If you or someone you know is overweight, don't be afraid to ask your doctor for help. They can outline a plan for losing the weight that includes sensible nutrition, regular exercise and regular chiropractic adjustments. Your doctor can also provide information on what your family should – and shouldn't – be eating to maintain a healthy weight and a healthy lifestyle.
Krazy About Kale
On the hunt for a nutritious, vitamin-packed vegetable that is also loaded with great flavor? Try kale. There are many reasons to pile this cruciferous veggie on your plate. It is low in calories, has zero grams of fat and contains nearly 20 percent of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating.
Need more reasons? Kale also contains the glucosinolate isothiocyanate (ITC), which fights the formation of H. pylori (Helicobacter pylori), a bacteria that can attack the digestive system and cause big problems. Kale is also a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. There are also tons of vitamins in kale – think vitamins C, D, A and K. All boost immunity, help maintain healthy bones and teeth, and maximize overall health. Enjoy!
4 Vitamins You Can't Do Without
Vitamin A plays an important role in vision, bone growth, reproduction, and cell division. Adequate amounts of vitamin A help to regulate the immune system and protect against infections by producing the white blood cells that destroy harmful bacteria and viruses. Dietary sources: Carrots, sweet potatoes, pumpkin, eggs, milk.
Vitamin C: As you probably already know, a daily dose of vitamin C is one of your easiest and most effective weapons against illness. Vitamin C's profound ability to protect cells from free radical damage can help lower your risk of various diseases and conditions, while improving iron absorption to promote healthy blood cells. Dietary sources: Fruits and vegetables, particularly cantaloupe, citrus fruits, berries, broccoli, green and red peppers, tomatoes and winter squash.
Vitamin D is actually a hormone the body creates naturally from diet and sunlight. It is vital for maintaining a strong immune system, regulating inflammation, assisting in calcium absorption, and decreasing the risk of chronic diseases. Since vitamin D promotes calcium absorption and enables normal mineralization of bone, it is needed for healthy bone growth and remodeling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Dietary sources: Fatty fish, cheese, egg yolks, fortified foods.
Vitamin E helps to prevent blockages in the coronary arteries. Additionally, vitamin E acts as a powerful antioxidant and anti-inflammatory agent to protect the liver, which can metabolize and excrete some forms of vitamin E. Antioxidants such as vitamin E effectively protect cells from free-radical damage, which contribute to the development of cardiovascular disease and other serious health conditions. Dietary sources: Nuts, seeds, vegetables oils (soybean, canola, etc.), green leafy vegetables.
Remember to talk to your health care provider if you are considering taking any of these vitamins as supplements so they can recommend an appropriate dosage.
Eat Healthier When Eating Out
Americans are eating out at an ever-increasing (sometimes daily) rate, and usually paying the health consequences. It's tough enough finding healthy food when grocery shopping these days, but put your trust in the hands of a burger joint, a diner, a pizza parlor or the vast majority of other restaurants and you're generally asking for trouble. Here are five substitutions to infuse a little more health into your next dining experience away from home.
Try This: Greek Goodness
When it comes to yogurt, the health benefits are endless. Yogurt has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.
In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:
Greek yogurt has approximately double the protein of regular yogurt.
Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.
So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.
The entire digestive process is orchestrated by good stomach acid. If there isn't enough, the gallbladder doesn't get triggered properly to function, and the pancreatic enzymes aren't released for proper digestion.
So, knowing the vital functions of stomach acid, it seems absolutely insane to take antacids or proton-pump inhibitors such as that little purple pill, doesn't it?
How does the stomach acid get turned off? And what can be done about it? The main reason stomach acid gets turned off is from stress caused by high carb intake (high sugar levels are enormously stressful for the body), mental stress, physical stresses like excessive exercise, or physical stresses such as inflammation, infections, anemia or food intolerances.
Most people simply need supplementation of digestible betaine hydrochloride (HCI), for three to six months to restore proper acidity to the stomach and eliminate the symptoms they're having. Mucilaginous vegetables like okra are especially effective for that. The stomach lining heals quite quickly, so after 10 days of eating okra or taking okra pills, you can add in the betaine hydrochloride with each meal. Make sure that it's taken with or right after a meal.
Apple cider vinegar is a popular home remedy for low stomach acid, but it's quite weak. It will help a little, but you might also consider supplementation, because if you are continuing to stress your body in whatever way that you do, the apple cider vinegar might not be enough, and considering how much we need good acid, it might be worthwhile to supplement.
It's not just a matter of fixing the problem once and thinking you're done. Pay attention to symptoms, and ask your doctor about betaine hydrochloride if you start having problems. Anytime you have a large meal, or when you travel, or in periods of high stress, you take it just as a precaution.
You will be amazed at how quickly those acid reflux, sour stomach, and gas problems will be resolved without having to take a lifetime of purple pills when you incorporate these simple, natural strategies. Ask your doctor for more information regarding digestive health.
Grilling meat is an inherently dumb thing to do. Here's
why: Cooking animal flesh over a hot open flame triggers a series of
chemical reactions that yield a meal loaded with carcinogens. Scientists
have been warning us about this danger for two decades. Cancer-causing
compounds known as heterocyclic amines (HCAs) can form, particularly when
cooking animal flesh over high heat, which is common when barbequing. These
chemicals – the same chemicals that are found in cigarette smoke – have
been shown to cause cancer.
Is there a solution; a way to avoid filling your body with HCAs? Don't grill your meat (or don't eat meat at all, since research suggests grilling vegetables does not generate HCAs). The trouble with that "solution" is that we've been cooking dinner over open fires for two million years. Taking pleasure in grilling meat over a fire is so deeply ingrained in our blood that most people aren't about to change.
That said, researchers studying the production of heterocyclic amines during the cooking process have discovered a number of "tricks" that may reduce the risks posed while barbequing, either by interfering with the creation of HCAs or inactivating them once they're formed. For example, precooking a hamburger patty for two minutes in a microwave before barbequing reduces heterocyclic amines by a whopping 90 percent, according to research. Adding vitamin antioxidants to the meat or marinating it in antioxidant-rich spices before cooking appears to work almost as well.
When it comes to marinades, there are also important things to know. First, not just any marinade seems to work – old-style tomato-based barbecue sauces actually increase heterocyclic amine production, while marinades like teriyaki sauce reduce heterocyclic amines produced during cooking by half. Those packets of store-bought powder marinades that you add oil and vinegar to also seem to be surprisingly effective.
There is also another approach to reducing the harm caused by heterocyclic amines. A number of foods have been identified that neutralize heterocyclic amines in the intestine and prevent them from causing DNA damage. For example, several studies suggest that the Lactobacilli strains in yogurt do this, so serving yogurt on or with meat meals provides additional protection because it actually reduces the harmful effects of these chemicals.
The bottom line for anyone who wants to cook meat, whether chicken, beef, pork or anything else on the grill is simple – make sure to marinate all meats before cooking. When cooking ground beef, knead in herbs and/or vitamin E. Stick with skinless chicken if cooking poultry. Always accompany barbecued meat with a yogurt dish and a little alcohol, preferably stout ale; and use a yogurt salad dressing or even something as simple as frozen yogurt for dessert. And, remember that you can cook vegetables on the grill without the danger of heterocyclic amine formation – and increase the nutritional content of your meal at the same time. Talk to your doctor for more information.
Distracted Eating = Overeating
With few exceptions,
distractions are rarely healthy, whether it's being distracted by screaming
kids while driving, distracted by mindless e-mail in the middle of your
busy work day, or distracted by a loud noise just as you're about to clean
your sharpest knife. Being distracted while eating is also a big no-no,
says recent research; in fact, it can lead to an all-too-common habit: overeating.
As reported in the American Journal of Clinical Nutrition, people distracted during eating tend to feel less full after eating and also have more difficulty recalling exactly what they've eaten. The study assessed how playing solitaire on the computer during a fixed lunch, eaten at a fixed rate, affected food intake and memory of what had been eaten (courtesy of a taste test 30 minutes later). Participants not assigned to the study group ate the same lunch at the same rate, but without the distraction of the computer game.
The study authors' conclusion says it all: "These findings provide further evidence that distraction during one meal has the capacity to influence subsequent eating. They may also help to explain the well-documented association between sedentary screen-time activities and overweight."
Eating without distractions isn't only a good way to avoid overeating; it's also beneficial for your overall health and wellness – whether it's eating away from your desk at lunch, giving yourself a much-needed break from the daily grind; or sitting down at the dinner table for a family meal instead of gluing yourself to the couch and watching TV. Your doctor can tell you more about the dangers of distracted eating (and overeating in general) and help outline a sensible nutritional plan for you and your family.
Healthy Snacks for Kids: Nuts and Seeds
Research continues
to reveal that nuts and seeds do not deserve their bad reputation.
Absolutely, they are high in fat; but it's the good fat, not the bad, and
when eaten in moderation, their health benefits far outweigh the dangers of
their fat content. The fact is, the more we learn about nuts and seeds, the
more we realize that they're one of the best snack-food options for
children.
In 1996, the Iowa Women's Health Study found that women who ate nuts four or more times a week were 40 percent less likely to die of heart disease. Since then, similar studies performed by the Harvard School of Public Health and Loma Linda University in California have found the same. And the Physicians' Health Study (2002) determined that men who consumed nuts two or more times per week had a noticeably reduced risk of sudden cardiac death.
Studies performed at Brigham and Women's Hospital and the Harvard School of Public Health revealed that three times as many people who were trying to lose weight were able to stick to a diet that included moderate fat content in the form of nuts and seeds. Researchers suggested that the fat, protein and fiber in nuts helped the dieters feel full longer, so many felt less deprived and ate less during the day.
Another study of women by the Harvard School of Public Health reported that there was a 30 percent reduced risk of type 2 diabetes in those women who ate five or more 1-ounce servings of nuts per week as compared with women who rarely or never ate nuts.
Finally, studies published in the Journal of Nutrition and elsewhere have found that seeds, flax seeds in particular, are high in omega-3 fatty acids, which have proven benefits in the fight against heart disease, stroke and other circulatory diseases.
Nuts are an excellent source of vitamins and minerals, with 1 ounce of Brazil nuts containing 780 percent of the recommended daily intake of selenium, and walnuts providing the most omega-3 fatty acids of any common nut. Almonds are a wonderful source of copper, magnesium and phosphorous, and provide 6 grams of protein per 1-ounce serving. And the June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.
In short, the worst thing you can do for yourself and your children is reach for junk foods when you need a snack. Nuts and seeds are a convenient, healthy snack food that takes the edge off hunger without the added carbohydrates and sugar of most other snack food options. Your doctor can tell you more about the health benefits of moderate nut/seed intake.
Healthy Eating: A Matter of Balance
Balanced eating
means taking in the amount of nutrients your body needs for optimal
functioning, when your body needs it, and no more. Simple to understand,
hard to do! Every person requires different levels of nutrient intake, and
your age, activity level, whether you're a man or woman, and your current
weight all play a role in what your plate should look like. One thing is
for sure, though: It shouldn't look like one big bagel. Here's why.
Not to pick on bagels, but in general, they're unbalanced -nutritionists would call this "calorie dense / nutrient light," meaning that within your average medium-sized cinnamon-raisin bagel with butter, most of the 300-plus calories come from one nutrient: carbs. Exchange that bagel for something like a slice of whole-grain bread with cheese and tomato and you get a more balanced profile of nutrients and a lot more vitamins and minerals - key to a nutrient-dense food. And nutrient density is what you want.
Unbalanced nutrition (in either direction) causes your body to work harder. Eating a diet that's devoid of vitamins and minerals makes your body prioritize its activity - for example, without enough calcium, your body will take it from your bones to make sure your muscles have enough. Conversely, eating more than your body needs means extra energy goes toward processing nutrients, storing them and dealing with the long-term effects of extra weight (joint pain and inflammatory chemical changes, for example). The key is to get the right amounts of macronutrients (carbs, protein and fat) and micronutrients (vitamins and minerals) in the right balance so your body can function. Here are five easy ways to ensure balanced, healthy eating:
|
1. |
Pay attention to what you eat. It may be boring, but writing down what you eat is
the best way to actually see what your daily diet looks like. And you may
be surprised by what it shows. Once it's there in black and white, you
can see what you're doing right and what you might want to change. |
|
2. |
Make sure every grain you eat is a whole grain. Grain products like bagels can ramp up your calories
without providing much bang for the buck. Be adventurous! Try a new grain
like quinoa, or replace the white flour in a muffin recipe with whole
wheat or even a mix of oat, whole wheat and bran. |
|
3. |
Eat a fruit and vegetable with every meal. Yes, even breakfast. And no, most jelly doesn't
count. Cold cucumbers with an egg sandwich or a reheated spinach omelet
can help you meet your daily need for the vital nutrition found in fruits
and vegetables. |
|
4. |
Look at labels.
If any one of the "daily values" for fat, protein, or
carbohydrates is off the charts, put that item back. |
|
5. |
Buy fresh and local as much as possible. Stay on the perimeter of the grocery store where the
fresh food lives. And if your grocery store doesn't stock local growers,
talk to the produce manager and ask your friends to make comments, too.
You could also join a community supported agriculture co-op, or make a
point to visit your local farmers market. |
What is a prudent anti-aging approach to heart health? While the benefits of cardiovascular activity are well-established and often receive the bulk of attention when discussing heart health, the scientific literature suggests a number of nutritional approaches also are worthy of consideration for achieving optimal cardiac fitness. Here are three you can incorporate into your daily diet starting today. Talk to your doctor for more information.
The Power of (Healthy) Protein. Previous studies have linked consumption of red meat to increased risks of cardiovascular disease and cancer. Adam Bernstein, from Harvard School of Public Health, and colleagues studied data collected on 84,136 women, ages 30 to 55, enrolled in the Nurses' Health Study. The research team examined the women's medical histories and lifestyles, including dietary habits, and tracked the incidence of non-fatal heart attacks and fatal coronary heart disease for 26 years.
Women who consumed two servings per day of red meat, as compared to those who consumed only half a serving per day, had a 30 percent higher risk of developing coronary heart disease. By comparison, the data also showed that eating more servings of protein sources such as poultry, fish and nuts was significantly associated with a decreased risk of coronary heart disease. Compared to eating one serving each day of red meat, women who substituted other protein-rich foods experienced a significantly lower risk of coronary heart disease.
Where's the Watermelon? Watermelon is a rich natural source of L-citrulline, a compound closely related to L-arginine, which is crucial to the formation of nitric oxide, which helps to widen blood vessels and thereby mediate blood pressure. Arturo Figueroa, from Florida State University, and colleagues evaluated four men and five women, average age 54 years, with pre-hypertension (134/77 ± 5/3 mmHg). Subjects were randomly assigned to six weeks of watermelon supplementation or placebo, followed by a four-week washout period and then crossover. The team found that supplementation with 6 grams of L-citrulline from watermelon improved arterial function and lowered aortic blood pressure in all pre-hypertensive subjects.
Healthy Fats, Healthy Heart? Low HDL (high-density lipoprotein, "good" cholesterol) levels and high LDL (low-density lipoprotein, "bad" cholesterol) levels are a risk factor for cardiovascular disease. David Jenkins, from St. Michael's Hospital (Ontario, Canada), and colleagues recruited 17 men and 7 postmenopausal women to complete a very low saturated fat diet before being randomly assigned to either a high-monounsaturated fatty acid (MUFA) diet or a low- MUFA diet. Both groups of patients were assigned to a specific vegetarian diet that included oats, barley, psyllium, eggplant, okra, soy, almonds and a plant sterol-enriched margarine.
In the high-MUFA group, the researchers substituted 13 percent of calories from carbohydrates with a high-MUFA sunflower oil, with the option of a partial exchange with avocado oil. The team found significant reductions in blood cholesterol levels over the two-month study period for participants, with the replacement of 13 percent of total calories from carbohydrate by monounsaturated fats in the dietary portfolio resulting in a 12.5 percent increase in HDL and 35 percent reduction in LDL.
What's the best
reason to eat your fruits and vegetables? They may help you live longer,
pure and simple. According to a study published in the Archives of Internal Medicine,
consumption of fruits and vegetables containing alpha-carotene
- an antioxidant carotenoid found in many red, yellow and orange fruits and
vegetables, as well as some green ones - may help defend cells from attack.
Researchers discovered that people with higher blood levels of alpha-carotene were less likely to suffer serious illness (particularly cancer and cardiovascular disease) and death over the 14-year study period compared with people whose blood levels of alpha-carotene were lower. The study evaluated 15,318 U.S. adults ages 20 and older as part of the Third National Health and Nutrition Examination Survey Follow-Up Study.
If you're not familiar with alpha-carotene, perhaps its antioxidant cousin rings a bell: beta-carotene, known for its presence in carrots, among other fruits and vegetables. Both alpha- and beta-carotene are converted to vitamin A by the body. While the study authors do not know precisely why alpha-carotene may help protect against disease or if it acts in conjunction with other nutrients, they emphasize that their findings were not attributable to participants' lifestyle habits, health risk factors or demographic characteristics.
So eat your fruits and veggies! Whether packed with alpha- or beta-carotene, B vitamins, vitamin D, zinc, selenium, magnesium or any of a host of other nutrients, fruits and vegetables provide the nutrition your body needs. Your doctor can tell you more about the health benefits of fruits and vegetables and help outline a nutritional strategy that's right for you.
Family Fitness:
What better way to counterbalance the extra calories you're sure to
consume this holiday season than with some calorie-burning, cardio-benefiting exercise that involves the entire
family? Reminiscing with relatives is great, but why not bond with them
and stay in shape at the same time with a game of touch football, a
snowball fight or even a long walk around the neighborhood?
2.
Portion Control: We're not saying you can't sample the vast array of
cakes, pies and other holiday treats heaped on the table; we're just
saying don't overdo it. Portion control is important all year, but it's
vital when faced with a daunting supply of high-carb and even higher-sugar foods. So indulge a little and feel good
that you've indulged; but don't overeat and end up spending the holidays
immobile.
3.
Holiday Helper:
Whether you're at home or away for the holidays, taking an active role in
holiday preparation can be better than a trip to the gym; getting the
house in order, preparing the food and cleaning up (hopefully with some
help) afterward will burn plenty of calories. And remember, you can
prepare your own entree or side dish and ensure you have at least one
healthy item to eat.
4.
Safety in Numbers: Keep in mind that when faced with the holiday season,
you don't have to face it alone. Whether it's splitting up the holiday
shopping with your spouse, recruiting a few family members to help cook a
(semi) healthy holiday meal, or making a pact with your best friend to
stick with your exercise program during the hustle and bustle, do it
together and you'll be more likely to get it done.
Diet: Research continues to support the view that a healthy, anti-inflammatory diet is preventive against chronic diseases such as diabetes, heart disease and cancer. A commonly appreciated anti-inflammatory diet is the traditional Mediterranean diet rich in fish, vegetables and fruit. But what does this have to do with skin health? When it comes to skin, we have been somewhat conditioned to believe that the skin is nourished from the outside by creams and lotions. Rarely is nutrition for skin health a consideration, despite multiple papers published on this topic.
In short, the anti-inflammatory diet that is recommended for primary and secondary prevention of diabetes and heart disease is also known to reduce the expression of skin cancer. Compared with the United States, Australia and New Zealand, Mediterranean countries with high levels of sunlight exposure, including Greece, Spain and Italy, have a substantially lower incidence of skin cancer. This may be due to the anti-inflammatory nature of the Mediterranean diet. It turns out that consumption of large amounts of vegetables and fruit and reduced consumption of pro-inflammatory omega-6 fatty acids, which is characteristic of the Mediterranean diet, is associated with reductions in the negative effects of sun damage, including oxidative, mutagenic, immunosuppressive, and inflammatory responses.
A Rationale Plan for Skin Health: It is extremely important to avoid excessive exposure that leads to sunburns, particularly when we are young. Otherwise, we should take a graded approach to sun exposure based on our skin pigmentation. For especially fair-skinned people, this may mean only 10 minutes a day without sunscreen. Because it is not normal for humans to spend multiple hours at the beach lying in the sun, after brief sun exposure, the use of sunscreen is required and a beach umbrella is recommended.
While diet may not typically be considered to influence skin health, the evidence suggests the exact opposite. In addition to healthy sun exposure, we must eat a skin-protecting anti-inflammatory diet. For the average person, this means the avoidance of sugar, flour and refined oils, and substantially increased consumption of vegetables and fruit, which provide vital antioxidants and phytonutrients.
"Start off the
day with a balanced breakfast" is a popular phrase in health circles,
yet it's also one of the least likely to be taken to heart. Why do so many
skip breakfast when the health consequences are so profound? It goes far
beyond reduced mental alertness and lack of energy, according to a recent
study.
In the study, children ages 9-15 reported whether they usually ate breakfast before school; skipping the meal was defined as not eating between 6:00 a.m. and 9:00 a.m. Years later, when study participants were 26-36 years of age, the researchers asked the same question to discern whether breakfast skipping had continued until adulthood. Skipping breakfast in childhood and adulthood increased the likelihood of having larger waist circumference, higher fasting insulin, and higher low-density lipoprotein (LDL) and total cholesterol in adulthood compared to consistent breakfast eaters.
The moral to this story: You're never too busy for breakfast! Even if you have to "eat on the run," find a minute or two to toast a whole-wheat bagel or blend fresh berries with nonfat yogurt and protein powder. If that's too time-consuming, do a little legwork the night before so your whole-grain cereal and milk are ready to take to work. Your body will thank you for it. Talk to your doctor for more information.
The
word protein is of Greek origin, from the word proteios,
which means "of prime importance," and when it comes to the human
diet, protein's importance cannot be understated. Examples of proteins in
our bodies that make life possible are hormones, enzymes, muscles, tendons,
cartilage and other types of structural tissues and transport molecules.
Proteins are constructed as long chains of amino acids, of which there are
eight that must be provided by the food we eat. They are called
"essential" because our bodies cannot make them. If our food
lacks enough of even one of these eight essential amino acids, then the
body will have a harder time making new proteins.
Why does the body need new proteins? Because our body's protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.
Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as "high quality." Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as "lower quality" because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).
It would be great if the highest quality protein equaled the greatest health, but it doesn't, and that's why the term quality is misleading. In fact, compelling research shows that "low-quality" plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.
When it comes to protein, don't fool yourself, "fuel" yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don't overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You'll look better, feel better and improve your quality of life, all at the same time. Talk to your doctor for more information.
Control Your Allergy Symptoms Naturally
When
looking to control allergy symptoms without resorting to medications, the
first step is to limit your exposure. Using an air filter, preferably one
that ties into a central heating and air conditioning system, can
drastically reduce the build-up of allergens in your home. It is also
important to focus on areas where allergens can collect. Pet areas,
carpets, rugs, and upholstered furniture should be cleansed regularly, and
bedding should be washed at least once a week.
In addition to these simple steps, you may want to look to your diet as a means for controlling your allergy symptoms. A study of 35 patients conducted in the Journal of Asthma found a positive correlation between allergy relief and vegetarian or vegan diets. In a clinical observation, 92 percent of patients who followed a vegan diet for one year reported reduction in asthma symptoms.
Foods that have been closely linked to respiratory allergies include dairy products, chocolate, sugar, and gluten. There is also strong evidence indicating a connection between allergic rhinitis and intake of certain food additives, including artificial dyes and colorants, sulfites, and benzoates.
Omega-3 fatty acids have also been shown to support healthy airways and additionally favor the production of anti-inflammatory mediators. In a 2009 study reported in the International Archives of Allergy and Immunology, atopic asthma patients supplemented daily with omega-3 fatty acids improved airway responsiveness even when subjects were exposed to a known allergen. Dietary sources of omega-3 fatty acids include cold-water fish, flax seeds, chia seeds, and walnuts.
Increasing antioxidant intake is also essential to prevent the free radicals that are often elevated in allergies and asthma. Vitamin C is considered as one of the most important dietary antioxidants for the protection of the lungs, and low levels of blood vitamin C are considered an independent risk factor for allergic rhinitis. Other beneficial antioxidants may include vitamin E, selenium, the carotenoids, and the flavonoids, which all posses powerful free radical- quenching capabilities.
Why go through life suffering from allergies if you don't have to? With a few dietary and lifestyle changes, you can face allergy season without stockpiling allergy medications and Kleenex. Talk to your doctor for more information about allergies and natural solutions.
Along with hair and nails, skin is the fastest
growing and most superficial tissue in the body. As such, it has a high
demand for nutrients in order to continuously replenish itself with rapidly
developing immature skin cells from the layers below. Even a marginal
deficiency of nutrients such as vitamin A, the carotenoids, vitamin D,
vitamins B1 and B2, niacin, pantothenic acid, biotin,
folic acid, vitamin B12, vitamin E, vitamin C or essential fatty
acids can result in impaired development of skin cells, resulting in skin
that is less smooth, prone to lesions, less elastic and more likely to
suffer accelerated aging.
Here are some of the more common skin problems and the nutritional supplements that can help you get rid of them:
For sun- and chemical-induced free-radical damage that causes premature aging of the skin, wrinkling, cancerous conditions, other forms of skin damage, the appropriate supplement contains optimal levels of antioxidants to help protect your skin from the aging and damaging effects caused by the sun: Antioxidants vitamin C, vitamin E, beta-carotene, selenium and zinc intercept and neutralize free radicals and defend skin cells from these damaging effects. Antioxidants also protect skin from ultraviolet light damage.
For skin disorders such as dermatitis (skin inflammation problems), lack of smoothness, seborrhoea-like scaly lesions, irregular pigmentation, the appropriate supplement contains B vitamins at sufficient doses to ensure the healthy development of skin cells: B-vitamin supplementation corrects these skin problems and successfully treats a wide range of dermatitis problems. B vitamins also help to improve the smoothness and texture of the skin.
For unhealthy skin, acne and other conditions, the appropriate supplement provides adequate daily doses of zinc and selenium to enhance your skin's vitality and appearance: Zinc improves oil gland function, local skin hormone activation, wound healing, inflammation control within the skin and tissue regeneration of skin cells. Selenium plays a key role in antioxidant protection and in the prevention and management of various skin conditions.
Healthy skin is an important step toward a healthy, happy you, so what are you waiting for? Ask your doctor about how to give yourself an "inner facial" with the right nutrition.
Break Free of the Disease Diet
The SAD fact is that
cultures that eat the reverse of the "Standard American Diet" -
low fat, high in complex carbohydrates, fruits, vegetables and fiber, etc.
- have a lower incidence of obesity, cancer and coronary artery disease.
What's even more SAD is that countries whose populations can afford to eat
the healthiest disease-preventing foods don't.
America spends more money on weight loss than any country in the world, yet
the American diet contributes to the very conditions we spend so much money
to prevent.
Research conducted at the University of San Francisco Department of Medicine by Drs. Lynda Frassetto and Anthony Sebastian, and subsequently published in the prestigious Journal of Gerontology, clearly demonstrates that as we get older our bodies accumulate acid wastes. They attribute the accumulation of acid and the reduction of the alkaline state as we age to eating the Standard American Diet (SAD), and conclude that the role of age-related metabolic acidosis in the cause of adult degenerative disease warrants consideration.
So, it's obvious that we must consume more "alkaline" fruits, vegetables and plant foods to fight off disease as we age. Our SAD choices in food must change. Education and the new advances in food technologies are the keys. It's as simple as replacing the Standard American Diet, which is:
|
|
High
in animal fats including dairy products |
|
|
High
in unhealthy fats: saturated, hydrogenated |
|
|
Low
in fiber |
|
|
High
in processed foods |
|
|
Low
in complex carbohydrates |
|
|
Low
in fruits, vegetables and other plant-based foods |
with a healthier diet that focuses on alkaline fruits, vegetables and plant foods, including the following:
|
|
Tomatoes |
|
|
Carrots |
|
|
Spinach |
|
|
Broccoli |
|
|
Blueberries |
|
|
Raspberries |
Talk to your doctor for more information on how you can break free of the SAD cycle of weight gain and disease and achieve your health goals.
The Science of Sustained Energy
Carbohydrates, fats,
and protein are known as the energy-yielding nutrients. These are the
dietary components your body can actually break down to create molecules of
energy known as ATP (adenosine tri-phosphate). While many diet plans
emphasize focusing on one macronutrient over the others, a healthy diet
represents balanced intake from all three groups. Lets take a quick look at
each macronutrient and how it impacts energy levels.
Carbs: Carbohydrates are often seen as your body's preferred source of energy because they can most easily be broken down to create ATP. In fact, for several of your body's tissues, including your brain, carbohydrates are actually the main source of fuel.
Simple carbohydrates, such as white bread, cookies, and anything made with refined flour, provide the body with a rapid rush of energy as they are quickly metabolized for fuel. Unfortunately, this energy rush is often followed by a fall in blood sugar, felt by the individual as an energy crash (and of course, hunger). On the other hand, a diet high in complex carbohydrates - whole grains, fruits, and vegetables - can offer unlimited health benefits. These carbohydrate sources contain dietary fiber, which provides a slower release of energy and contributes to feelings of fullness and satiety.
Fats: Just like carbohydrates, fat has received some negative publicity when it comes to a healthy diet. However, fat is actually the most energy-sustaining nutrient since it provides 9 kilocalories (kcals) per gram (protein and carbohydrates only provide 4 each). Fat is also digested more slowly and when consumed correctly, can help provide a steady, slow release of energy and contribute to feelings of fullness.
Much like carbohydrates, when incorporating fat into your diet it is important to differentiate between healthy and unhealthy fat sources. While saturated and hydrogenated fats can negatively affect health, omega-3 fatty acids, which can be found in nuts, seeds, and cold-water fish, can contribute to neurological and cardiovascular health.
Protein: Unlike fats and carbohydrates, protein is often touted as the healthiest of the macronutrients. It is true that protein, in addition to providing a source for energy production, is also required for the makeup of skeletal muscle and enzymes. Consuming meals high in protein can support lean body mass as well as contribute to satiety and blood sugar control. Food sources high in protein include meats and poultry, legumes, nuts, and quinoa.
While no one food choice is the best for supporting energy levels, a balanced combination of macronutrients which provide a high dose of micronutrients, including B vitamins and other supportive nutrients, will give your body the nourishment it needs. That's the science of sustained energy. Talk to your doctor to learn more.
Cancer Defense: Think Nutrition
Everyone knows about
the dreaded C word, and far too many have direct experience with it in one
way or another. A diagnosis of cancer alone can send shock waves through an
entire family, office or even a community.
And with cancer risk factors (carcinogenic foods, environmental hazards, sedentary lifestyles) on the rise, there's no better time to learn about a simple, painless step you can take to reduce your risk of developing cancer - or do your best to fight it if you've already been diagnosed. Yes, it's the power of nutrition - nature's best cancer defense.
According to Drs. Richard Beliveau and Denis Gringas, authors of Foods That Fight Cancer: Preventing Cancer Through Diet, research suggests that specific food-borne bioactive molecules can do the following in terms of cancer prevention:
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|
Decrease
free-radical damage to DNA, which is known to produce cancerous
mutations; |
|
|
Strengthen
immune system function, as various immune cells are known to destroy
cancer cells (e.g., macrophages and killer-T cells); |
|
|
Inhibit
angiogenesis (growth of new blood vessels) of developing tumors; |
|
|
Block
key signal transduction pathways required for cancer cell replication; |
|
|
Stimulate
pathways that induce programmed cell death (known as apoptosis) of
existing and emerging cancer cells; |
|
|
Enhance
detoxification, helping to neutralize and eliminate carcinogens in the
body; |
|
|
Promote
cellular differentiation, which decreases the risk of healthy cells from
becoming cancer cells; |
|
|
Block
the formation of dangerous nitrosamines (chemical compounds, some of
which can cause cancer) in the body. |
Here are some key anti-cancer foods for daily use as suggested by these two leading cancer researchers:
|
|
Brussels
sprouts - ½ cup |
|
|
Broccoli,
cauliflower, cabbage - ½ cup |
|
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Garlic
- 2 cloves |
|
|
Onions,
shallots - ½ cup |
|
|
Spinach,
watercress - ½ cup |
|
|
Soy
(edamame, dry roasted beans) - ½ cup |
|
|
Freshly
ground flaxseeds - 1 tablespoon |
|
|
Tomato
paste - 1 tablespoon |
|
|
Turmeric
- 1 teaspoon |
|
|
Black
pepper - ½ teaspoon |
|
|
Blueberries,
raspberries, blackberries - ½ cup |
|
|
Dried
cranberries - ½ cup |
|
|
Grapes
- ½ cup |
|
|
Dark
chocolate (70 percent cacao) - 40 g |
|
|
Citrus
juice - ½ cup |
|
|
Green
tea - three 250 ml servings |
|
|
Red
wine - 1 glass (5 ounces) |
Talk to your doctor about the many benefits of proper nutrition. If you're not already eating these foods consistently, there's no better time than now.
When it comes to weight loss, too many people try too many quick fixes, only to find themselves right back where they started, searching for a permanent solution. That's because effective long-term weight loss has less to do with a specific "system" or piece of equipment and much more to do with adhering to some time-tested principles. Here are three to get you on your way:
1. Mindset. When
it comes to getting in shape, too many people dive into a strict exercise
and diet program without the proper mindset. That's why weight comes off,
then comes back on, and why garages nationwide are littered with unused
workout equipment. To lose weight permanently, you need to cultivate a
don't-fail attitude and remember that health is a lifelong pursuit, not
just a quick fix.
2. Movement. The
more you move, the more calories you burn - that's a fact. The more
calories you burn, the more weight you can potentially lose. Keep in mind
that movement is really just that; you don't have to run for an hour on the
treadmill or swim 500 laps to burn calories (although that will definitely
work). Movement can be as simple as a daily walk, gardening, or playing
with your kids.
3. Muscle. Not
enough people appreciate the science behind lean muscle and weight loss.
The more lean muscle you have, the more it works for you. The premise is
simple: Muscle tissue uses more calories than fat tissue because it has a
higher metabolic rate. That means if you build lean muscle, it will elevate
your metabolism and burn calories - even when you're not working out. How
great is that?
Dietary fiber, often
referred to as "roughage," is the edible portion of plant cell
walls that is resistant to digestion, but is an extremely beneficial
component of our diets. Fibers such as vegetables, fruits, nuts, and whole
grains also have high amounts of vitamins and minerals necessary for
healthy body function. And of course, a huge side benefit of eating foods
rich in fiber is that they taste good!
Not only does fiber help ward off many diseases, but it's also been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of sugar into the bloodstream, thereby preventing large blood glucose and insulin spikes that can lead to binge eating.
Plant foods contain both types of fiber in varying degrees, according to the plant's characteristics. Examples of foods rich in soluble fiber are fruits, vegetables, brown rice, barley, and nuts. Most of insoluble fibers come from the bran layers of cereal grains. Examples of foods rich in insoluble fiber are wheat bran and whole-grain breads and cereals. Remember, both are important for good health, so your diet should include a balance of foods rich in both types.
There is no recommended daily allowance (RDA) for fiber, but the American Dietetic Association recommends eating 20-35 grams of dietary fiber per day or 10-13 grams for every 1,000 calories in the diet. The average American significantly falls short of the recommended amount of fiber, consuming on average only 5-10 grams per day. Here are some easy ways to increase fiber intake:
|
|
Choose
whole fruits and vegetables (with peels when possible)
instead of juices. |
|
|
Replace
white flour with whole-wheat flour in all baked goods. |
|
|
Select
whole-grain bread, pasta and cereals in place of similar processed
versions. |
|
|
Choose
brown rice over white rice. |
|
|
Replace
meat with alternate protein sources such as beans, lentils or
other legumes. |
Serving the 95758, 95757, and 95624 areas as an Elk Grove-Laguna Chiropractor for 12 years
Copyright Greco Chiropractic, Inc.
