NUTRITION

Trending Health Research This Week

Today the team is writing up some new health research snippets found in various medical journals and other places.  We are putting these scientific mentions together for you to have “hot off the presses” as the research was just published primarily for professionals.

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Topics: womens health, nutrition, senior health, mens health, teen health

Seeds Which Can Yield Big Health Benefits

One of our team members was at a holiday celebration this week where there was a lot of banter about seeds. This was especially funny in the face of eating so many carbs and so much sugar and processed holiday food.

We thought we would look into seeds for you as even we, are not yet up on the latest about this nutrient as a health benefit!

Let’s start with grape seeds. [i] We don’t usually eat the seeds in grapes-hence the draw of seedless ones—but apparently grape seeds are quite rich in antioxidants and something called oligomeric proanthocyanidin complexes which can help destroy the free radicals which can set you up for aging and disease.

The National Institute of Health (National Center for Complementary and Integrative Health (NCCIH) indicates that that grape seed extract can help with heart and blood vessels (atherosclerosis), high blood pressure, poor circulation etc.. And for nerve and eye damage and vision issues like macular degeneration, cancer prevention and wound healing. It might as well, contribute to bone strength, oral health and Alzheimer’s prevention.   It is recommended to get this in supplement form so as not to get all the fructose from eating the grape itself.

Pumpkin seeds  also provide health benefits.[ii]  They contain magnesium, copper, manganese, protein and zinc as well as plant compounds called phytosterols and antioxidants. They are high in fiber and heart healthy-and shown to benefit blood pressure and prevent sudden cardiac arrest, heart attack and stroke. When combined with flax seed it can provide extra heart and liver benefits. Pumpkin seeds are also a provider of tryptophan for sleep and some people eat them before bed with a bit of fruit (carbs) for maximum sleep benefits. Pumpkin seeds also help in prostate health because of the zinc and can improve insulin regulation. They can help with menopausal symptoms such as flashes, etc.. 80% of people are deficient in this nutrient. The zinc in them can help with immunity, fatigue, depression, acne, and even poor learning in school, etc.. It is also a plant based omega three fat- ALA. Animal fat is critical too such as krill or fish oil the sources tell us so be armed before skipping your fish oils. We like pumpkin seeds raw and organic.    

Sunflower seeds[iii] have phytosterols which are quite beneficial for your heart health and immune system, and may help lower cancer risk as well.

[iv] Hemp seeds contain about 57 calories per tablespoon, it is filled with fiber, helps you eat less, has lots of zinc, magnesium, phosphorus and iron. It is good for immune health bone health and delivering oxygen through the body. Hemp is also rich in a vegetarian source of omega-3 fatty acids which reduce inflammation and can help with blood pressure.  Hemp can help with cognition.

[v] Chia seeds are high in antioxidants, protein, fiber, minerals, vitamins, healthy fats. They don’t get rancid and they don’t have to be ground like flax seeds do. And they don’t usually need refrigeration. They provide a host of minerals including calcium, magnesium, phosphorus, manganese, etc.. They are good  for bone health. If you have trouble swallowing or have esophageal issues, consult your doctor or medical practitioner first as they can produce intense swallowing issues requiring immediate treatment.  They also help with weight loss and blood glucose and reduction in blood pressure.

Amaranth seeds[vi] was a new one for us. We thought it was a grain, but technically is not. It is the seed of the plant.  Plants can produce up to 60,000 seeds. Amaranth is a complete protein because it contains lysine and it yields 26 grams of protein per cup. Amaranth contains calcium, magnesium, potassium, phosphorus and iron as well as vitamin C. Amaranth is good for your heart as well.  Lots of people apparently eat this for breakfast. Our team just bought some now!

You can choose health.

Choose to learn and explore super foods which may be unfamiliar to you.

And you can Choose to win!

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

[i] http://articles.mercola.com/sites/articles/archive/2016/01/11/grape-seed-benefits.aspx

[ii] http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

[iii] http://articles.mercola.com/sites/articles/archive/2015/10/19/best-nuts-seeds.aspx

[iv] http://www.livestrong.com/article/167905-what-are-the-benefits-of-hemp-seeds/

[v] http://articles.mercola.com/sites/articles/archive/2015/07/06/chia-seeds-benefits.aspx

[vi] http://www.huffingtonpost.ca/2014/03/26/benefits-of-amaranth_n_5036060.html

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Topics: womens health, nutrition, senior health, mens health

Breast Cancer Prevention Through Healthy Lifestyle

 

Yes, breast cancer is increasing both nationwide and worldwide.

The Teams’ friend, Jessica made a choice to not have regular mammograms.

Her rationale is this:

  • She claims more than her share of mammograms from ages 40-55
  • She nursed her baby for a year
  • She does moderately to high intensity exercises almost daily
  • She does not drink
  • She sleeps 7 hours or 8 per night
  • She optimizes her vitamin D levels cutting the risk of breast cancer by 45% (per Dr. Michael Holick, BU)
  • She eats healthy fats , low sugar and carbs, and generally enjoys a low glycemic diet.

Is Jessica correct to do without mammograms? 

Maybe, except Jessica is between 60-69 years of age.

Research has shown that getting a mammogram during the age range of 60-90, makes a difference.

Jessica has no cancer gene nor any first degree relative with breast cancer.

So except for her previous years of mammogram screenings, she is low risk.

We are thinking that Jessica might opt for a (no radiation) sonogram/ultrasound! But we are not her doctor!

Is Jessica really doing all she can to prevent breast cancer?

She is doing self- exams (which are not so much recommended these days) and having regular pap smears and colon screening—which are linked to lower rates of breast cancer.  

[i] Other lifestyle suggestions of cancer preventative steps:

  • Don’t have more than 70 grams of protein per day
  • Avoid soy products
  • Lose excess fat
  • Drink organic green juice daily  
  • Use good quality omega three oil[ii]-increased omega three and decreased omega 6 is inversely associated with breast cancer risk (Modernized Mediterranean Diet)
  • Avoid HRT (hormone replacement therapy)
  • Don’t char your meats
  • Avoid hot plastics that leach BPA chemicals
  • Don’t be iodine deficient
  • Fast intermittently
  • Avoid trans fats, animal fats from CAFO animals
  • Lower your stress-avoid major stress in your life if at all possible
  • Catch the sleep train- go to bed so that between 12 AM and 1 AM so that you get  the restorative sleep that you need.  

Common sense and research says that you should avoid smoking and second-hand passive smoke[iii].That you should do 150 minutes of moderate intensity exercise per week 

And you should eat a plant based diet.

It is estimated that healthy lifestyle changes can decrease the risk of 25-30% of breast cancers or more!

High risk women with a family history of breast cancer and women who are susceptible at certain life stages such as childhood, adolescence and early adulthood can also lessen their susceptibility with screening programs and eliminating endocrine disruptors-environmental contaminants[v].  The nature of endocrine disruption[vi] is a larger portion of the risk than is heredity (5-27%) according to another study.  These disruptors include stress!Chemicals, food residues, occupational hazards, pharmaceuticals,cosmetics, water source, alcohol and smoking.  It is concluded that understanding the action of these compounds is critical to preventing their effects on the breast.

And eating organic foods can be beneficial for breast cancer prevention as well.  This same study suggests that "statin-lowering drugs may increase the risk of cancer by decreasing anti-tumor defenses..and the statins are toxic to mitochondria, decrease the omega three:six ratio, increase body mass and insulin resistance and diabetes risk and are associated with increases in breast cancer.  More evidence to suggest that your doctor must guide the avoidance of certain things and the use of other things for prevention of this disease.

 Always check with your doctor to find out the best healthy lifestyle for your own situation regarding breast cancer prevention!

 

We can choose a healthful lifestyle to prevent breast cancer.

We can choose to win!


Click for news and alerts  from theTeam on behalf of Robin Quivers [i] The Benefits of a Ketogenic Diet and Its Role  in Cancer Treatment June 16, 2013

[ii] https://www.ncbi.nlm.nih.gov/pubmed/24903828

[iii] https://www.ncbi.nlm.nih.gov/pubmed/26320441

[iv] Am Soc Clin Oncol Educ Book. 2015;e66-73. Doi: 10.14694/EdBook_AM.2015.35.e66 Can diet and lifestyle prevent breast cancer: what is the evidence? Harvie M, Mowell A, Evans, DG.  

[v] https://www.ncbi.nlm.nih.gov/pubmed/24903828

[vi] https://www.ncbi.nlm.nih.gov/pubmed/23417729

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Topics: womens health, nutrition, sleep, rest, meditation, senior health, exercise

Obese? Eat Good Fats

Obesity gone global, it is all we read about these days.

38 percent of us are obese[i] and with the start of the obesity epidemic in the late ’70’s[ii] our life expectancy numbers have stalled rather than grown.

Age-related death increased significantly in just one year (2014-2015) involving the obesity epidemic causes including: heart disease 1%, diabetes 1%, stroke 4%, chronic liver disease 3% and 19% for increase of death by Alzheimer’s disease.

One in 5 deaths are due to obesity now and by 2025[iii], 20 percent globally will be obese including 40% British and 45% Americans. 

          Obesity signals economic catastrophe that warrants a strategy to address.

  • We have been treating the catastrophe with pills and procedures.
  • Now it seems we cannot compensate anymore for what we are doing to our bodies. 
  • Obesity and poor diet lead to all major chronic diseases.  
  • Drugs and surgeries are just not enough to balance the health risks of obesity. 
  • The economic costs for our country are unprecedented and worsening. 
  • There is just no more getting around it
  • For years it was eat less, exercise more, eat low fat and eat grains. 

And if we are still obese, it is ourselves to blame.

Unacceptable choices around us are processed, refined carbohydrates, high-glycemic /high caloric foods everywhere, GMO foods, high sugar foods and foods still with trans-fats.    

Natural foods need to be more affordable and accessible.

We are not eating good quality proteins nor healthy fats like these beneficial walnuts which we have written about! 

Fats are integral to a healthy diet!

 

.

What about fats and reducing cholesterol? A long time ago it was recommended that diets be low in fat. 

A study from four decades ago looked at 9,000 diets[iv].  Half were on a diet of saturated fats and the other half, on unsaturated fats (corn oil). The latter group reduced their cholesterol but low saturated fats did not reduce mortality.  This has been a myth!

In fact the study found that those who learned how to drop cholesterol, had the higher the risk of death

And this runs contrary to what has been recommended-a diet in low saturated fats was supposed to decrease heart risk.

One reason might be omega-6 fatty acids which are found in high levels of corn, soybean cottonseed and sunflower oils—that the omega 6 promotes inflammation which outweighs the benefits of reducing cholesterol. 

The conclusion about this and a more recent study gives way to the fact that saturated fats may not be so bad-- yet not that they are beneficial.  And the linoleic acid found in omega 6 may be present in liver disease and chronic pain manifestation.
 

These days we eat 6% linoleic acid not 2% like a century ago. This is found in processed foods but smaller amounts are found in olive oil, butter and egg yolks.   

We also located a recent article from the Times[v] answering the issue of low fat and brain function/memory problems.

Fats are an integral part of a healthy diet --there are ‘good fats, bad fats and fats on which more research is needed to be certain”.  Polyunsaturated and monounsaturated fats protect against memory loss, trans fats are harmful and saturated fats--we just don't know for sure. 

An unsaturated fat-omega-3 fatty acid called DHA, is known to support brain function. 

There must be a balance of omega-3:-6. It is recommended to eat fruits and vegetables, have whole grains in moderation, fatty fish twice per week like wild salmon, lake trout, sardines and mackerel and olive oil two teaspoons daily.    

We will be writing more about this, including the latest on the microbiome and obesity!

Check with your doctor!

 We can choose!

Choose to win!

Click for news and alerts  from theTeam on behalf of Robin Quivers 

 .

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Topics: womens health, nutrition, senior health, mens health, teen health

The Magic Of Olive Oil

  

Since the Mediterranean diet came on the scene, the recommended use of olive oil has been ubiquitous.

An analysis quoted (2014, Wikipedia) showed that elevated use of olive oil was associated with a reduced risk of all-cause mortality-cardiovascular events and stroke and type 2 diabetes. That olive oil use cut cancer death by 6% and that greater adherence to a Mediterranean diet is associated with a lower risk of Alzheimer’s disease, slower cognitive decline as well as Parkinson ’s disease.

One of the keenly cited benefits is the use of olive oil, which contains monounsaturated fats, most notably oleic acid.  And the protection of olive oil is by way of the polyphenols against the oxidation of blood lipids.  

[ii]Regular consumption of olive oil is associated with increased longevity and that the benefits include preventing cardiovascular risk factors including diabetes, metabolic syndrome and obesity as well as certain cancers including digestive and breast cancer. Though this article calls for more definitive research, this and another article says that olive oil is seen as being an:

  • Antihypertensive
  • Antioxidant
  • Anti-inflammatory
  • Anti-carcinogenic
  • Anti-thromotic[iii]

Virgin olive oil is the one rich in phenolic compounds[iv] and is said that daily ingestion of this is beneficial and a key food for protection from cardiovascular issue.  And it may be that extra virgin olive oil can be problematic as well because it is extremely perishable and can easily go rancid[v]. Perhaps semi-refined oil is better since when oil is exposed to light or air it oxidizes and the chlorophyll in extra virgin olive oil accelerates this oxidation. Spoiled oil will do more harm than good (Mercola) .

So keep your olive oil in a cool dark place and close the cap immediately--plus perhaps buy small amounts at a time or transfer to smaller containers to mitigate oxidation. Heating vegetable oil and cooking with olive oil is said to change it into an oxidant because at high temperatures, it burns. It is recommended to use coconut oil to cook with.[vi]   

To tell if you have olive oil gone bad it:

  • smells like crayons or putty
  • tastes like rancid nuts and
  • has a greasy mouthfeel.   

Mercola indicates that corn, soy, safflower andcanola oil are highly damaged by heat and can clog arteries.   He further warns as well about processed foods like potato chips, pre-made cookies and microwave dinners. They use of trans-fat which raises your LDL and is linked to heart disease.

Recently[vii] a review of 23 publications was done to see if heating vegetable oil increased the risk of chronic disease. The survey concluded that the myth of frying foods associated by the risk of cardiovascular disease is not supported by the evidence. That virgin olive oil significantly reduces the risk of cardiovascular clinical events and that high use of fried foods is related to higher risk of weight gain.

 

We recommend that you check with a nutritionist or do your own look up.

 

We are eating but not heating vegetable oils. We are using coconut oil-especailly for cooking.   We can choose!  Choose to Win!   Click for news and alerts  from theTeam on behalf of Robin Quivers 

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Topics: womens health, grandparenting, nutrition, parenting, senior health, mens health, teen's health

Cranberries For Urinary Tract Health?

Cranberries have been used for decades to prevent infection of the urinary tract. (UTI’s/ cystitis). We wondered, since so many antibiotics are prescribed, do cranberries really work for urinary tract health?

Back in 2012[i] a review publication, looked at 24 studies (1998-2008) with a total of 4,473 participants concluding that cranberry juice seemed not to be as effective in preventing recurring UTI’s as had been thought.  It went on to add that other forms of cranberries, such as those in the form of powders needed to be evaluated. True study was difficult to be reliable due to great variation in product and commitment to use.

According to the National Kidney Foundation, urinary tract infections (UTIs) are responsible for that:

  • There will be nearly 10 million doctor visits each year.
  • One in five women will have at least one UTI in her lifetime.
  • Nearly 20 percent of women who have a UTI will have another one,
  • 30 percent of those will have more than two urinary tract infections./
  • Of this last group, 80 percent will have recurrences.
  • About 80 to 90 percent of UTIs are caused by a single type of bacteria.

Might it be possible to prevent UTI’s, and the antibiotics people need?

Wouldn’t that be great if you could just drink juice instead?

UTI’s are very common[ii], can cause discomfort or pain and can aggravate other conditions of the area.  There are clinical benefits known about cranberry in the prevention of recurrent UTI’s in women, however not during pregnancy. That cranberry treatment may have “anti-infective, anticancer and antioxidant effects”. That it may prevent bacteria such as E.coli from adhering to the bladder and not infect the mucosa.  Further, cranberry “may induce positive cardiovascular and metabolic changes and may improve neuropsychological activity”.   

A review article in 2014[iii] indicates a specific mechanism unique to cranberries-an “anti-adhesive property of proanthrocyanidins, their structure-activity relationships” and the movement of drugs within the body. That looking at and evaluating clinical studies shows the efficacy/safety ratio in preventing UTI’s strongly supports the effects of cranberry (aka Vaccinium macrocarpon) in preventing such recurring infections in young and middle-aged women.  For other populations, the clinical application is controversial.   

The Times[iv] quotes Dr. Amy Howell at Rutgers, (on berry research), “that if bacteria cannot stick to a cell, that the bacteria cannot multiply and produce toxins.”  There may be other actions in the body that cranberries can support such as reduction of tooth decay[v] .   

Polyphenols in cranberries also have been shown to[vi]:

  • effect human cancer cells in the mouth, colon and prostate
  • reduce the risk of cardiovascular diseases
  • prevent gastric ulcers by preventing the adherence of Helicobacter pyloriin the gastric mucosa
  • helps keep influenza virus from spreading. 

Cranberry juice comes unsweetened. Or cranberry extract in tablets. 

It can increase the absorption of vitamin B12 in patients who also are taking proton pump inhibitors which can adversely affect drug interactions with antidepressants and opioids. Apparently, cranberry can also increase the formation of kidney stones so be aware.

  Be sure check all this with your doctor!

We Can Choose!

Click for news and alerts  from theTeam on behalf of Robin Quivers 

 

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Topics: womens health, nutrition, senior health

Grains-Good or Bad For You?

 

The pendulum swings. We never used to eat grains as a society and we did not have the disease epidemic that we have now, some say. Others say, that is because people back then did not live as long.  But it is clear that many if not most of our modern illnesses are man-made.

There is conflicting information out there about grains.

Some of us were brought up on whole grains which were touted for providing “wholesome goodness” and being the 'breakfast of champions". Who could argue with that notion?

Perhaps we never really understood what this meant but we all understood that they were good for us. And the old food pyramids recommended that we eat 6-11 servings a day of bread, cereal, rice and pasta every day.

What are Whole Grains: 

Whole grains consist of the bran, the germ and the endosperm where a refined grain is just the endosperm consisting mainly of carbs in the form of starch and proteins[i]. Some whole grains appear to be very healthful and have fiber and B vitamins, magnesium, iron, phosphorus, manganese and selenium. Some higher recommended grains are oats and whole wheat versus rice and corn which are said to be not so nutritious.  

What are Refined Grains: 

Refined grains are not healthful because the fiber and nutrients are gone and all that is left are empty calories.  When we eat refined grains it tends to spike our blood sugar.   Such processing occurs with breads, pasta, breakfast cereals and junk foods like pastries and cookies. Another processed food, high fructose corn syryp, is a refined grain made from corn and is known to be quite unhealthful.[ii].  

Eating grains has been shown associated with though not demonstrating a causative effect on:

  • Longevity
  • Lowered risk of obesity
  • Lowering risk of Type 2 diabetes
  • 30% lowered risk of heart disease
  • 17% lowered risk of colorectal cancer (three servings a day).

Eating grains containing gluten, a protein found in wheat, spelt, rye and barley, may cause digestive and other sensitivities in about 30 million people in the U.S..

After grain diets--  the Mediterranean diet came more to the foreground and included whole grains. Adhering to such diet is associated with less cognitive decline, dementia or Alzheimer Disease[iii] and lowers the risk of heart disease and premature death.

A diet that does not include grains, the lower carb diet or the Paleo type diet have become more popular now.  They have led to:

  • weight loss even among obese individuals in a sustained and satisfying way,
  • a reduction in belly fat,
  • the lowering of total cholesterol, LDL and triglycerides and the increase of HDL
  • the lowering of blood pressure[iv] and 
  • markers of Type 2 diabetes.

 

Another name for Paleo is low ketogenic diet which has outperformed the healthy carb- whole grain diet pattern on matters as: diabetes, cardiovascular health and weight loss.

The Paleo type diet requires eating whole, unprocessed foods including vegetables (except corn and potatoes) and free range organic meats while avoiding sugars and grains.       
Paleo and low glycemic diet plans strengthen the evidence for a diets' healthful effect on the brain.

 

News about the brain and health abound now with recent best selling books and videos. How ingesting grain leads to making the gut more permeable[v] has also been studied using bread alone.  The food particles reach unexpected sites which prompt the immune system to attack. The release of opioid-like compounds can cause mental derangement if such particles leech to the brain.[vi]  This "leaky gut" phenomena is often associated with Crohn’s and ulcerative colitis or celiac disease as well.  Grains are said to be the cause of "leaky gut" and can prompt pain in the stomach and fatigue, rashes, joint pain, allergies, psychological symptoms, even autism.  It is recommended that fermented foods be ingested to counterbalance leaky gut and that people also take probiotics.

Some say humans do not need grains to live on. Grains are a new and societally designed way of eating-not something we have done for the past thousands of years.  

Grains generally offer a poor source of vitamins and minerals. Whole grains contain high fiber bran which contains anti-nutrients that can damage health. The whole grain that appears in our food is the seed of a plant that is reproductive for that seed and not meant to be eaten by animals, because it leads to intestinal permeability. 

Best to check with your doctor on a diet that is right for you!

We Can Choose!

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

 

[i] WebMD The Whole Truth About Whole Grains

[ii] Grains: Are They Good For You or Bad? Authority Nutrition By Kris Gunnars, BSc

[iii] Adv Nutr. 2015 Mar 13;6(2): 154-68. Doi: 10.3945/an.114.007617. Print 2015 Mar. Dietary patterns, cognitive decline and dementia: a systematic review. Van de Rest O, Berendsen AA, et al.

[iv] http://paleoleap.com/published-research-health-benefits-of-paleo/

[v] Mercola.com Eating Grains can “Tear holes” in Your Gut

[vi] Front Human Neurosci. 2016 Mar 29: 130. Doi: 10.3389/fnhum.2016.00130. eCollection 2016 Bread and Other Edible Agents of Mental Disease.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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Topics: womens health, nutrition, senior health, mens health, teen's health

Are There Proven Benefits of Fish Oil Supplementation?

 

About ten percent of the population of the U.S. uses omega 3 fish oil[i] now and it has been

steadily increasing.

Fish oil has been considered to protect against inflammatory disease such as heart disease,eye conditions like age-related macular degeneration, dry eye[ii], cognition, ADHD and depression and RA.

 Is there really scientific evidence-clinical studies, showing proven benefits of fish oil?

There are several good studies in process now to ascertain if fish oil really does benefit health.  

Fish oil may have the ability to lower blood pressure and to have a blood thinning effect.[iii] It might actually be better to eat fish twice a week than take fish oil as there can be a larger cardiovascular benefit with eating fish itself.    

According to a The New York Times article in 2015[iv] , even though fish oil is the third most used supplement after vitamins and minerals, most of the trials show no evidence that it lowers the risk of heart attack and stroke.

Despite over 24 rigorous studies published in top journals (2005-2012), most of which looked at preventing cardiovascular events in high risk populations, only two showed that fish oil had some benefit.  Fish oil has been seen to reduce mortality among those with coronary heart disease, a new study suggests! 

Worldwide the sale of fish oil has doubled recently-despite little proof..  

Theoretically, fish oil should do the body good-omega-3 fatty acids, blood thinning to reduce inflammation and to lower triglycerides.  Apparently in the 1970’s, fish oil was branded to be beneficial by research done in Greenland—that it remarkably lowered cardiovascular disease. However the research was flawed. Then when in the 1990’s an Italian study showing heart attack survivors who took fish oil, had a drop in mortality, the American Heart Association endorsed fish oil as a way to have heart patients use omega-3's.

Since then, various research initiatives including a trial examining 12,000 people (published NEJM, 2013) found fish oil did not reduce the death rate from heart attacks and strokes in people with evidence of atherosclerosis.  It is thought perhaps that older studies done when there were no statins showed a bigger difference in heart health than those done more recently in the presence of these drugs.  

Some say that fish oil studies should take into account healthier people who don’t have high risk of heart disease and that more should be done to study prevention with regard to cancer, depression and Alzheimer’s.

 

Results of the Vital study will be released next year looking at fish oil and vitamin D and heart disease, diabetes and other diseases in people with low risk for them.

Here is what the very recent literature reports:

  • That doses of fish oil can lower blood pressure in adults who have high blood pressure, which can be associated with cardiovascular risk[v]
  • That fish oil does not improve glycemic control in people with impaired glucose regulation[vi]
  • That supplementing fish oil did not reduce markers of systemic inflammationlike C-reactive protein, etc. in healthy adults[vii]

More research thankfully is in the pipeline. 

We may not have to run out now and buy fish oil.  It is recommended to eat at least two servings of smaller non mercury containing fish per week.  

 


Check with your doctor. Be informed. We can choose!

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

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Topics: womens health, nutrition, senior health, mens health

Many Health Benefits Of Walnuts

 

In November of 2015, results of a study were published online[i]  using 112 participants at high risk for diabetes. They were randomized and given a food plan with and without dietary counseling to adjust calorie intake. They were further randomized to receive 2 oz. of walnuts per day or a walnut-excluded diet.

After six-months the benefits of walnuts were evident. For those eating them, there was significant improvement in diet quality as measured by the Healthy Eating Index 2010 and significant improvement in ways that can prevent a heart attack such as the endothelial function, total and low-density lipoprotein (LDL) and cholesterol.  Walnut ingestion did not affect blood glucose or blood pressure levels, however.

Dr. Mercola, a leading Osteopath touts many health benefits of walnuts and especially recommends- raw organic ones[ii]:

  • Walnuts may reduce cancer risk-- prostate (2.4 oz. human equivalent in mice) and breast cancer (two handfuls a day).
  • One quarter cup provides more than 100 percent of the daily recommended value of plant-based omega-3 fats ALA, an anti-inflammatory which may prevent blood clots—and research shows this can significant cut your cardiovascular risk and prevent a heart attack. It also lower the risk 50% of sudden cardiac death. Eating four walnuts a day can do this and support healthy cholesterol levels.
  • Walnuts provide heart health protection: they contain l-arginine (this is not good if you have Herpes). Other research shows that if your cardiovascular risk is high that it is effective to eat walnuts with greater frequency.
  • Walnuts improve brain health by decreasing the vulnerability to oxidative stress that occurs in aging and increasing inferential reasoning in young adults due to containing neuro-protective compounds like vitamin E, melatonin, omega-3 fats and anti-oxidants.
  • Walnuts control how fast you age by combating free radicals.
  • Walnuts contain powerful antioxidants-which can also prevent chemically-induced liver damage. 
  • Walnuts don’t cause weight gain.
  • Walnuts increase the feeling of being satisfied and not hungry after just three days of eating them.
  • Walnuts have been shown to improve metabolic parameters in people with type 2 diabetes—just eating ¼ cup daily, people had significant reductions in fasting insulin compared to those who did not and it only took three months to accomplish.
  • Walnuts help with male fertility support and the quality of sperm. 

There are many ways to eat walnuts, delicious and nutritious!

  • If you eat a handful before a meal it will reduce your temptation to overeat!
  • It will take the edge off your hunger.
  • Pack a handful for that ride home from work so that you don’t get home feeling ‘starved’!
  • Spicing up the nuts[iii] by adding turmeric or whatever you like-Cajun spices, etc. can be delicious!   
  • You can use walnuts as a type of ‘breading’ simulator-to coat:  fish, chicken, lamb-any protein—just grind them and use!.. They can also be used for pestos, chopped into salads or folded into breads you might bake. 
  • Sometimes throw them on eggs too!
  • You can toast them at 350 degrees for 5-7 minutes, checking frequently or cook them on the stovetop, stirring often.
  • Storing walnuts is done best either in the package they come in or if opened, in a air tight container in the refrigerator or freezer.
  • If you chop them wait until you are ready to use them as to capture their fullest flavor.

 Click for news and alerts  from theTeam on behalf of Robin Quivers 

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Topics: womens health, nutrition, senior health, mens health

Is Dark Chocolate Good For You?

 

What is in a chocolate bar which is really good for you? Polyphenols!

Google defines polyphenols as: abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is emerging. The health effects of polyphenols depend on the amount consumed and on their bioavailability.

History[i] tells us that chocolate represented luxury, wealth and power through the ages.

 

Chocolate dates back 4,000 years where it has been used over time as a stimulant for mood, sexual enhancement and even for heart pain.

 

Some of us start each day with strong organic coffee and an ounce of dark chocolate.   

But is chocolate good for you and is it really affecting our health for the better?

After the caffeine, watch for a dark chocolate brand that is relatively high in percentage of cacao (you will see that on the label) and low in sugar and carbs.  Yes, high in cacao and low in sugar! Further, if it is in the form of cocoa nibs and you can grind them yourself, this is very good for you too. Neither milk chocolate nor chocolates with lots of processing/chemicals will provide true health benefits, per se. People want to fool themselves all the time with this because it says chocolate--but beware!    

Cacao provides epicatechin (a flavonoid) with antioxidant and anti inflammatory properties and resveratrol.  Studies show that cacao can benefit the heart, blood vessels, brain, nervous system and helps fight diabetes and other inflammatory diseases.  

 

Interestingly, Dr. Mercola mentions that gut bacteria breaks down dark chocolate which turns it into anti inflammatory components for health.  The fiber in the chocolate is fermented and parts of the it are metabolized into smaller molecules easier absorbed. They in turn act as anti- inflammatory compounds which may reduce the inflammation of cardiovascular tissue and risk of stroke.  

The best chocolate or cocoa should be raw chocolate. And it is recommended that this be eaten with prebiotics which feed the probiotics such as onions and garlic as well as possibly pomegranates and acai.  Eating dark chocolate with organic apples with the peel on can break up blood clots. 

Based on Mercola[ii], higher levels of chocolate consumption are associated with:

  • 37% lowered risk of cardiovascular disease
  • a 29% reduction in stroke
  • reducing platelet clumping in the same way aspirin is said to
  • that diabetics who were given a high flavonol cocoa drink for a month, brought their blood vessel function from severely affected to normal-as much as exercise and medicine might have
  • the antioxidants of dark chocolate may protect your brain after a stroke by increasing cellular signals that shield nerve cells from damage.
  • and chocolate lowers blood pressure.

 

The chocolate of choice has higher cacao and lower sugar amounts.

Cacao nibs are recommended by Mercola and tend to be bitter with 400 polyphenols.  You can grind them in a coffee grinder. And you want a chocolate that has a cacao percentage of 70% plus.  Eat once ounce of nibs every day for the following benefits: 

  • exercise endurance
  • protected vision
  • improved liver function
  • lower Alzheimer risk
  • anti-cancer properties
  • improved uv damage to skin
  • anti-obesity
  • prevents AFIB.

 Other recent studies confirm:

  • Flavonoid-rich dark chocolate improves endothelial function and increases plasma antioxidant levels in healthy adults, though did not show changes in stress levels, lipid profiles, blood pressure, weight or BMI. [iii]
  • Cocoa powder and dark chocolate may favorably affect cardiovascular disease risk at the cholesterol and hormonal levels[iv]
  • That chocolate products have antioxidant benefits-and that these are available and verified [v],
  • That more work needs to be done to tease apart benefits of chocolate in each instance especially when chocolate is rated for sugar content. [vi]

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Topics: womens health, nutrition, senior health, mens health, childrens health, teen's health