SUPERFOODS & SUPPLEMENTATION
The 3 Supplements Everyone Should Take
Vitamin supplements have taken a beating lately. And plenty of people who use them to help ensure their good health are now left wondering whether these pills should be dumped in the trash.
But before you do that, there’s another side to the vitamin question that you should know—most of the negative findings are misreported and/or the studies are flawed. After decades of research (backed by more than 26,000 medical journal articles and 19 years of clinical practice treating thousands of patients), I am confident that supplements can and often do work. The question is, which supplements?
What EVERYONE NEEDS
In an ideal world, we’d get all our nutrients from foods—there’s a powerful synergistic effect when vitamins and minerals are found in foods. But the reality is, most people don’t get enough of these crucial nutrients. That’s why certain individual supplements can help.
More on the Best Supplements
Even if you take a standard, over-the-counter multivitamin, such as Centrum or One A Day, you may benefit from the following supplements because most multis don’t contain enough of these nutrients. Exception: If you use a high-potency multivitamin (it has megadoses of nutrients and is usually labeled “high potency”), you’re most likely getting enough of the necessary nutrients and probably don’t need to add the supplements below. But you may still need these additional supplements if you have any of the health conditions described in this article.
Three Key Supplements
Supplements everyone should consider taking…*
• B-complex. The B vitamins—thiamine, riboflavin, niacin and several others—are a must for the body’s production of energy. They also play a key role in the health of the brain and nervous system.
But when foods are refined—for example, when kernels of whole wheat are stripped of their outer covering of fibrous bran and inner core of wheat germ and turned into white flour, as commonly occurs in American manufacturing practices—B vitamins are lost.
New scientific evidence: A study of 104 middle-aged and older adults, published this summer, showed that taking three B vitamin (folic acid, B-6 and B-12) lowered levels of the amino acid homocysteine in people with very high levels (such elevations are linked to heart disease) and improved several measurements of mental functioning, such as memory.
Typical dose of B vitamins: Look for a B-complex supplement that contains at least 20 mg of most of the B vitamins, including B-6, thiamine and niacin…and at least 50 micrograms (mcg) each of B-12 and biotin.
• Magnesium. Without this mineral, your body couldn’t produce energy, build bones, regulate blood sugar or even move a muscle. But most Americans don’t get enough of this mineral in their diets.
Magnesium is used by nutritionally oriented clinicians to treat many health problems, including insomnia, chronic muscle pain, headache, heart disease, diabetes, osteoporosis and hearing loss. Overall, magnesium is the most beneficial supplement I have seen in my patients.
Typical dose of magnesium: 200 mg, twice a day. A capsule or a chewable or liquid form is preferable to a tablet, because it is more easily absorbed. But all types of magnesium—including magnesium oxide, magnesium citrate and magnesium aspartate—are equally effective for most conditions. If you develop diarrhea, reduce the dose until diarrhea eases.
• Vitamin C. This vitamin is an antioxidant—a nutrient that protects you from oxidation, a kind of inner rust that destroys cells. A low level of oxidation is normal, but it’s increased by many factors—such as stress and chronic disease.
Recent finding: A review of 13 studies involving nearly 4,000 people with colorectal adenoma (a benign tumor that can turn into colon cancer) found that people with the highest levels of vitamin C were 22% less likely to develop colon cancer.
Typical dose of Vitamin C: 100 mg to 500 mg daily, for general nutritional support. If you have a family history of colon cancer (for example, in a first-degree relative, such as a parent or sibling), consider taking 1,000 mg, three times daily.
“Add-On” Supplements You May Need…
Certain people may need additional supplements to protect or improve their health. Two key “add-on” supplements…
• Fish oil. A large body of scientific research shows that fish oil can help prevent and treat heart disease. Typical dose: About 1 g daily for people who want to reduce heart disease risk…and 2 g to 6 g daily for people diagnosed with the condition. People with coronary heart disease need 360 mg to 1,080 mg daily of eicosapentaenoic acid (EPA) and 240 mg to 720 mg of docosahexaenoic acid (DHA). Talk to a health practitioner before taking fish oil—it may increase bleeding risk.
• Vitamin D. Vitamin D deficiency is common, and it can increase risk for bone loss (osteoporosis), falls in older people (frailty), the flu, autoimmune diseases (such as rheumatoid arthritis, lupus and multiple sclerosis) and even cancer.
New thinking: 400 international units (IU) daily was once thought to preserve bone and prevent falls, but studies now show that 800 IU daily is preferable. An even higher dose (up to 1,200 IU daily) may be needed, depending on age (older people may need more)…weight (the obese are at greater risk for deficiency)…and skin color (people with dark skin produce less vitamin D when exposed to the sun). Ask your doctor for advice on the best dose for you, and use vitamin D-3 (the type derived from sunlight and animal sources).
*Be sure to check with a nutrition-savvy health practitioner before taking any supplements. To find one near you, consult the American Holistic Medical Association, HolisticMedicine.org, or the American Association of Naturopathic Physicians, Naturopathic.org.
5 Superfoods To Boost Your Brainpower
Are you forever losing your keys? Join the club. Sometimes I feel like I’m moving a million miles a minute and my brain is left in the dust.
But it shouldn’t be that way.
In fact, it can’t be that way. I have too many important things to do for my brain to feel foggy.
I’ve got to be on my game all the time. There are papers to read, emails to answer and kids (four of them!) who need help with homework.
I’ve always known how important eating healthfully is for my physical health. But I also know that eating well is just as good for my brain health.
So I’ve done some research to see which foods can help keep my grey matter happy.
Here are my five favorite foods to nourish my (and your) noggin.
Deep-water fatty fish, such as salmon, are rich in omega-3 essential fatty acids. These include EPA and DHA, which bolster communication among brain cells and help regulate neurotransmitters responsible for mental focus. In healthy adults, a higher intake of dietary omega-3 fatty acids has been shown to boost the so-called “executive functions” – that’s science speak for more focus, faster decision-making and sharper memory – especially as we get older.1
To avoid consuming excess mercury, keep it to two servings per week. And never eat fish like shark, swordfish, king mackerel, tilefish or other long-living predator fish, which the FDA warns are high in mercury.
Of course if you want to ensure you get enough omega-3 fatty acids in the form of EPA and DHA without having to worry about any impurities… you can always check out our very own omega-3 fatty acid supplement (I am biased, but I think it is the best out there).
Berries are rich in flavonoids, especially anthocyanins, which help keep your mental muscles flexed.2 You’ll find these phytonutrients in the purple-red color group. Think: blueberries, strawberries, blackberries, cherries, cranberries, elderberries and raspberries.
Eggs, more specifically the yolks, are a rich source of choline, a chemical cousin to the B vitamins. Choline must be present in the body in order to create the brain chemical acetylcholine, which is thought to play a central role in learning and memory.
To keep your cholesterol intake in check, keep it to no more than one egg a day. Or eat lean meat, fish, poultry or soybeans, which are also good sources of choline.
Black-eyed peas are rich in phenylalanine, an important precursor to the neurotransmitter dopamine. Rising levels of dopamine give you enthusiasm, drive and pleasure. Falling levels are linked to a sense of emptiness, sadness, irritation and boredom.
If black-eyed peas aren’t your thing, try edamame or almonds, which are also good sources of phenylalanine.
Kale is a rich source of lutein and zeaxanthin. Eating foods rich in these two tongue twisters is associated with better cognition as we age.3
Not a fan of kale? Try spinach or Swiss chard. Both are equally impressive sources of these phytonutrients that can help keep you at the top of your mental game.
So, do you like my list of brain-building foods? I’m feeling more intelligent already. If you try any of these foods, I’d love to know what you think.
The Egyptians used honey as an antiseptic, a way of preventing body decay, and also to aid upset stomachs. During World War I soldiers were treated with a mixture of honey and cod-liver oil on open sores. Today, honey is just as remarkable for cuts, scrapes and to keep a youthful appearance.
- HEALS INFECTIONS: Honey can heal infections, and can be used as an anti-inflammatory as well. Scientists found that the protein in honey has antibacterial properties.
- HONEY MASK: Try using a raw honey mask to help moisturize and purify your skin. Gently massage into skin and rinse.
- EXFOLIATE: Add baking soda, honey and water to exfoliate you skin. Take a teaspoon or more of honey; add a pinch of baking soda and water.
- SCARS: Spread honey over scars to help the healing process because of its ability to fight microorganisms.
- PLUMP UP YOUR SKIN: Try using honey to tightening and plump your skin. Use a mixture of egg whites, honey and moisturizer.
- REMOVE BLACKHEADS.
Healthy eating is a term that is often mixed with medical terminology and thrown about like it was the elixir of good health. In reality, healthy eating simply means eating the right quantities of foods from various food sources each of which is divided into groups called “food groups”. These food groups are Grains, Vegetables, Fruits, Milk and Meats. Each of these groups in turn, contains a list of healthy eating food items that are deemed healthy and good for you.
The terms “healthy eating” and “diet” are inter-linked. Diet simply means the food we consume in the course of a day and does not refer to some stringent exotic food plan. Therefore, the terms “healthy eating” and “good healthy diet” essentially mean the same thing i.e. they promote good health.
A good Healthy Eating Ideas must include certain quantities of food from all the five food groups and for this reason it is known as the “balanced diet”. Nutrition experts have worked out the balanced diet by taking into consideration all the requirements of your body including hair, skin, tissues and internal organs.
Let us examine each of these food groups that form part of your healthy eating diets:
Grains: A healthy eating for men should ideally consume no less than 3 ounces of whole grains per day. Unlike polished grains (e.g. white rice), whole grains are rich in minerals, vitamins and fiber.
Tip: When buying whole grain you need to be careful because it is usually not possible to visually identify whole grain. You need to look at the product label.
Food items made from whole grain includes cereals, breads and pastas. Again, please read the labels to ensure these are made from 100% whole grain. Some whole grain foods and flours are corn, brown rice, wild rice, bugler, wheat, buckwheat, oatmeal (oats), spelt.
Vegetables and Fruits for Daily diet meal plan: Fruits must be consumed fresh either whole or in the form of bite sized chunks. Fruits contain oxidants and so must be consumed immediately after cutting because the oxidants in the fruit begin to deteriorate the moment it comes in contact with air. For this reason, fruits must never be consumed in the form of juices because the moment the fruit is turned into pulp, the oxidation that occurs reduces the nutritional value of the fruit rendering it near useless.
Vegetables too must be consumed fresh. The more dense the color of the vegetable the better it is. Thus fresh, dark green or purple or yellow is better than pale colors. Leafy vegetables or healthy salad dressing must form part of your healthy eating meals.
Meats: Your body needs protein for tissue repair. Foods rich in protein also usually contain essential minerals, such as zinc, iron, magnesium, and also B vitamins. If your source of proteins is meats then care should be taken to trim away any visible skin and fat before cooking. Fish too is an excellent source of healthy eating out and protein as well as omega oils. Ideally, you should grill or roast your meats and fish. Never fry.
Milk: Milk and milk products are a good source of calcium which is required for your bones and teeth. As far as possible avoid full cream milk. Low fat or skimmed milk is ideal. People, who cannot consume milk and milk products, should include broccoli, cabbage and Soya milk in their diet.
Any expert will tell you that you must eat healthy foods to lose weight. Proper eating habits are upwards of 80% of your weight loss battle. For many of you going to the gym or working out simply sucks or is too time consuming. And for many of those same people after a workout you feel like you need to be rewarded, therefore, you eat empty and high fat calories. By partaking in a bad post workout meal you’ve not only prolonged your muscle recovery time (you’ll be sorer longer), but you’ve basically cancelled out your workout efforts. Think about eating healthy foods to lose weight just as you think about working out to lose weight.
And when thinking about which healthy foods to lose weight you should be eating think outside the box a bit. Nowadays with Food Network being on 24 hours a day and other multiple channels that air cooking shows it’s very easy to get new and healthy ideas about food. Even ABC, a major television network air’s a show based around proper food education, it’s called Jamie Oliver’s Food Revolution. Chef Oliver is world renowned and he is attempting to change the culture of how people eat. His general message is basic: eat healthy foods to lose weight and live longer.
Healthy Foods To Lose Weight – How Important Is That?
Studies have shown for many years that people who make healthy food choices not only live longer and healthier lives, but they are much happier. Depression, low self-esteem and low self-worth are just a few effects of obesity. And people who are battling the aforementioned issues visit a doctor about turning things around, what do you think happens? If you thought to yourself they are prescribed medications you are exactly right! Think about that for a second and ask yourself is a pill going to be the real answer to my problem(s)?
Eating Healthy Foods To Lose Weight vs. Mood Adjusting Pills…
If your depression and other self issues stem from being heavy taking a pill that essentially changes your personality can’t be the long term answer. Lets say you’re in your 20′s and you start taking these hormone changing pills, do you really want to take them for the next 40, 50, or 60+ years? Aside from the absurd costs for taking those meds for all of those decades think about the long term effects on your internal organs. Sure we live in the age of having a pill for just about everything. But when is enough – enough?
How Do I Pick Healthy Foods To Lose Weight?
For starters, eating boring diet foods is never the right thing to do, you must change and rotate your meals. Once you become bored you’ll become discouraged and we want to avoid that pitfall. Creating a lifestyle around choosing healthy foods to lose weight not only increases your metabolism but also keeps you in the right mental state to stay on track. How do you feel about potatoes? Although they’re high is starch the benefit outweighs the downside. When potatoes are baked, boiled and mashed they’re a tremendous filler. You’ll feel fuller quicker without eating a ton more calories.
Fish of course is another option to be included in your meals. Dark meat fish is considered best to lose weight. Fish such as salmon, sardines and tuna are considered top choices. Fun fact: when consumed fish produces a hormone in humans called Lepton which helps burn the fat in the body.
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The secret to health, the secret to all the success that the great alternative healers share, is that they look to raise every inch of a person’s Personal Health Line. If you do that, if you raise the entire line, the odds are in your favor. In fact, it’s almost impossible to miss.
Everywhere you turn these days there is some talk about anti-aging. There are quite a few nutrients which are supposed to deliver this apparently elusive condition. One of these is Vitamin C.
That’s because it’s a key “ingredient” in the formation of collagen – a protein used to build skin, bone, blood vessels and connective tissue.
You also need plenty of this nutrient for other vital functions. It’s a potent antioxidant. But it’s also involved in the production of hormones and some neurotransmitters – chemicals your body uses to signal back and forth to your brain.
Your cells need carnitine to turn fat into energy. And you can’t make carnitine without this nutrient. It may also be involved in the conversion of cholesterol into bile acids, a process that supports healthy cholesterol levels.
This nutrient is special for another reason. Your body can’t make it. You have to get all you need from your diet. And, as you can see, not getting enough of it could interfere with a lot of important functions.
Getting plenty of this nutrient has other health benefits. Benefits that can make your life a lot easier.
For example, if spring or fall pollen bothers you, vitamin C may help. According to researchers at Northwestern Health Sciences University, it’s one of the best natural alternatives for pollen sufferers.
If you have trouble controlling your blood sugar, getting vitamin C is critical. You see, you may also have high levels of unhealthy levels of oxidized fats in your blood. The two problems go hand in hand.
And it’s these oxidized fats – like cholesterol – that build-up on your artery walls, leading to dangerous blockages.
A new Middle Eastern study found that taking 1,000 mg of vitamin C a day might help. Volunteers who took vitamin C for 6 months lowered the levels of oxidized fats in their blood. Volunteers who took a dummy pill showed no change.
Vitamin C may boost heart-health in other ways, too.
For example, another new study suggests vitamin C may support healthy blood pressure.
When British researchers looked at the health records of nearly 21,000 men and women, they found a clear link. People with the highest vitamin C intake had a 22% lower risk of high blood pressure.
Another study reviewed vitamin C intake and overall heart risk. After checking health records for 20, 299 adults, the link seemed clear. People with the highest vitamin C intakes had a 30% lower risk of a serious heart-health issue.
Vitamin C may be good for your brain, too. A team from Cambridge University found a possible link between vitamin C and your brain’s blood supply.
In this study, higher vitamin C levels were linked to a lower risk of interruptions to the brain’s blood supply. The risk level dropped by as much as 42%.
Of course, food is your best source of vitamin C. You’ll find a fair amount in sweet red peppers and strawberries.
While it cannot be overemphasized as to the need to ensure that we get as much of the vitamins we need, either as food or in supplement form, ensuring that you get enough vitamin C may be your best “insurance.”
Everybody ages, but what is the secret to successful aging? According to recent research published in the Canadian
Medical Association Journal, one of the most important factors for successful aging is your diet.
Below are several suggestions that researchers say will actually slow your aging process.
Far more than a simple immune booster, vitamin C is a water-soluble vitamin and antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy burning mitochondria. Since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. The recommended daily allowance (RDA) for adult men is 90 mg and for adult women is 75 mg however some sources suggest taking up to 2000 mg a day! Oranges, guava, green bell peppers, grapefruit juice, tomato-based veggie juice, papaya, broccoli stalks, strawberries, and kiwi are good sources of vitamin C.
Lean meat and oily fish provide good sources of collagen, which smooth fine lines and wrinkles. Several sources of lean protein that boost collagen include oily fish, chicken and turkey, and low fat dairy products such as 0% fat or 1% fat cottage cheese.
Avoid white bread, white-flour breads, and cakes and other refined grains
These types of refined grains can raise insulin levels, which in turn causes inflammations that damage your skin. Replace white bread, white-flour breads and cakes, and other refined grains with whole grains.
One of the reasons people visit their doctor is because they are fatigued. While their symptoms may vary, many of their complaints are similar. They lack focus, can’t concentrate and “zone out” several times during the day. Some of them complain of stomach upset, bloating or constipation… others may feel moody or find their memory is starting to slip.
These symptoms, combined with low energy levels, are a clear warning.
These patients may be deficient in a single nutrient. One that’s critical to every cell in your body.
It’s a vitamin your body requires for…
- Regulating healthy metabolism and energy production
- Synthesis of the body’s genetic material DNA and RNA
- Production of mood-regulating SAMe (S-adenosyl-L-methionine) in the brain
- Support of normal nerve cell function
- Proper formation of red blood cells
After running blood tests, suspicions can usually be confirmed. Frequently the patients showing these symptoms are deficient in vitamin B12.
Vitamin B12 deficiency is a disorder that often goes unrecognized and untreated here in the U.S. And it’s much more common than most people realize.
According to a major study, almost two out of five Americans don’t get enough B12!
When researchers looked at 3,000 men and women in the Framingham Offspring study they discovered something important. 39 percent of them had B12 levels at or below the “low normal” range. That’s about two out of every five people.
And while being at the low end of normal may sound okay, it turns out people in this range may be at risk for neurological symptoms of B12 deficiency.1
Those who lack this essential nutrient may experience weakness, fatigue, poor memory, confusion and nerve problems. Other indications include problems with balance, constipation, loss of appetite and soreness of the tongue or mouth.
If your healthcare professional isn’t familiar with the warning signs associated with low levels of B12, these symptoms may be misinterpreted. Perhaps even linked to other health concerns. However, a simple blood or urine test will provide the answer.
Here’s the problem…
Unless you are a vegetarian you’re probably getting plenty of B12 in the food you eat. You’ll find it in beef liver, organ meats, beef, lamb, cheese and eggs. You can also get it from some seafood, such as clams, mussels, sardines and salmon.
So how could you possibly have low levels of this essential vitamin?
The answer is surprisingly simple. Vitamin B12 is bound to protein in food. But your body can’t use it in this form. Your stomach has to produce hydrochloric acid in order to separate B12 from the protein.
And once released, the B12 is free to combine with enzymes and another protein secreted by the stomach, called intrinsic factor. Then it’s absorbed by the small intestinefor distribution throughout the body.
If your stomach isn’t producing enough hydrochloric acid, the B12 can’t be separated from the protein it is bound with. So it can never combine with intrinsic factor; and can never be absorbed into the small intestine for delivery to your cells.
Next thing you know, you’re B12 deficient even if you’re getting plenty of it in your food.
This is often the case as we get older. We often lose the ability to produce sufficient stomach acid as we age. And it may also be an issue with younger individuals who take acid-suppressing drugs like Prilosec, Nexium and Pepcid. These over-the-counter antacids destroy hydrochloric acid production and strip your ability to properly absorb vitamin B12.
It might seem hard to believe, but many doctors are unaware of these links. This creates several obstacles to diagnosis. Initially the B12 deficiency must be recognized; then the connection to reduced stomach acid needs to be established. It is particularly essential to determine any association connected with the use of antacids.
You may lucky enough to have a physician who is familiar with the symptoms – and causes – of vitamin B12 deficiency. If that’s the case, chances are good he will recommend intramuscular injections of vitamin B12. This way the vitamin is absorbed directly into the bloodstream. It bypasses the digestive process altogether.
But there is also a less expensive – and much less painful – way to boost your levels of B12. It is a form of B12 that has dual-delivery pathways.
It turns out the vitamin B12 found in some forms of supplements is not bound to protein. Not the way food is. So the separation of B12 from protein never has to occur. Even if your stomach doesn’t produce enough hydrochloric acid, this form of B12 will pass directly to intrinsic factor for absorption and delivery.
In studies, this double-delivery method was able to quadruple B12 levels in deficient patients.2
This is good news… and gives you a quick and easy way to fight off low energy levels, fatigue and brain fog that may be ruining your day. Researchers suggest 1,000 to 2,000 mcg. of supplemental B12 daily if you are deficient.
“Ooh, my aching . . . ” When gripped by chronic pain, reach beyond the medicine chest -for the right foods at the grocery store. What you eat can directly and indirectly help reducepain in three ways: by controlling inflammation, which contributes to the nagging pain associated with some chronic diseases like arthritis; by reducing the damage caused by oxidative stress, which occurs when the body is exposed to more cell damage than it can handle; and by helping to regulate your body’s immune response, which helps manage inflammation more effectively.
“We get in the habit of taking Advil or Aleve to treat pain symptoms, without getting at the underlying cause of pain. Over time these medications, because of their side effects, can do more harm than good,” says integrative nutritionist Beth Reardon, director of nutrition at Duke Integrative Medicine, part of the Duke University Health System. “Changing your diet, on the other hand, protects your cells from damage and reduces the number of inflammatory compounds the body produces.” Bonus: An anti-inflammatory diet is an effective path to weight loss, which reduces pain that’s caused by extra stress on joints. New research in the journal Cancer Research links losing just 5 percent of body weight to significant reductions in biochemical markers for inflammation.
These six food categories — and six standout examples — can result in meaningful changes for your pain level.
- Try: Turmeric. Turmeric contains a powerful anti-inflammatory compound known as curcumin. (In fact, turmeric is sometimes simply called curcumin.) This deep yellow-gold spice has a smoky, peppery flavor and is used in curries and mustard. “It’s such a powerful anti-inflammatory, it’s one of the spices I recommend eating every day,” says integrative nutritionist Beth Reardon, director of nutrition at Duke Integrative Medicine, part of the Duke University Health System, who adds it to almond milk with cinnamon and a touch of honey.
Other examples: Garlic, ginger, cinnamon, tart cherry, curry, rosemary. (Dried tart cherries, while not technically a spice or herb, are another antioxidant-superstar way to “spice up” other foods.)
Why: Several studies have shown an anti-inflammatory effect of turmeric on patients with rheumatoid arthritis. These spices and herbs help inhibit the formation of inflammatory prostaglandins and COX inhibitors (the same enzyme-inhibiting substances in medications such as Vioxx or Celebrex).
- Try: Canned salmon. The fish highest in inflammation-busting omega-3 fatty acids, salmon, is available in cans year-round. “And it’s the most affordable source of wild salmon,” Reardon says. Wild-caught is healthier than farm-raised salmon, which may contain toxic chemicals and antibiotics, depending on their feed and the conditions they’re raised in.
Other examples: Cold-water fish that supply omega-3 fatty acids include black cod, tuna, sardines, halibut, mackerel, herring, and anchovies. And for protein don’t overlook legumes and dried beans, such as lentils, soybeans, and black beans, and ancient grains including quinoa, millet, and spelt. Plant sources of omega-3s include pumpkin seeds, walnuts, and flaxseed.
Why: Replacing animal protein with proteins from fish increases your consumption of DHA and EPA, so-called “long chain” omega-3 fatty acids, which have been linked to improvement in symptoms of both osteoarthritis and rheumatoid arthritis. Plant sources provide also-essential “short-chain” omega-3 fatty acids.
- Try: Coconut oil. Available in specialty groceries (such as Trader Joe’s and Whole Foods), coconut oil provides good fuel for the cells that line the gut, which is fundamental to proper immune system functioning, Reardon says. You can use coconut oil in cooking and baking where a light, slightly sweet flavor is desired, or to pop popcorn (another plant food high in antioxidants).
Other examples: Olive oil, grape-seed oil, avocados, ground flax, nut butters (especially almond, almond-flaxseed, cashew, or sunflower seed, which are less inflammatory than peanut butter), omega-3-fortified eggs.
Why: You’ll be displacing unhealthy, omega-6 saturated fats (found in highly processed foods), which far outnumber good-for-you omega-3 fats in most American diets — a backwards ratio that fans inflammation. Healthy fat sources fuel both proinflammatory hormones, which fight stresses to cells, and anti-inflammatory hormones, which regulate the healing process after a threat (injury or infection) is gone.
- Try: Kale. It’s fibrous, low in calories, rich in dozens of beneficial flavonoids, and is one of the most nutrient-dense greens. Chop it into vegetable- or bean-based soup, blend it in a smoothie, or add it to salad or pasta dishes. To bake kale chips, tear leaves into bite-sized pieces, sprinkle or spray on olive oil (one tablespoon per cookie sheet), and add some sea salt. “It’s a pretty awesome vegetable,” Reardon says.
Other examples: Whole grains, beans, lentils, and all dark green, red, orange, yellow, blue, and purple fruits and vegetables — the whole rainbow. Rule of thumb: The more intense the color, the more antioxidants are packed inside. But even whites (cauliflower, garlic, onion) and blacks (black beans) provide plenty of benefits.
Why: A plant-based diet emphasizing whole (unprocessed) foods “is like a force field, or sunglasses, protecting your lipid membranes and DNA from oxidative damage,” says Reardon. Ideally, amp up the plant foods at the same time you eliminate refined and processed foods (such as white flour, sugar, and packaged goods like cakes, cookies, chips), which can raise blood glucose, increasing insulin production and, in turn, inflammation.
Variety is the key word, because the cumulative effect of many different nutrients is what creates the beneficial synergy. As Reardon says, “It really does take a village.”
- Try: Greek yogurt. This thick type of yogurt packs more than twice the protein of regular yogurt, and it contains probiotics — live microorganisms that help supplement the healthy bacteria already in your digestive tract. It’s also a good source of vitamin D.
Other examples: Probiotics are also found in any yogurt containing live cultures (check the label for Lactobacillus acidophilus and L. bifidus, two common types) and in any fermented food — such as kimchee, sauerkraut, and kefir.
Why: Probiotics help your gut preserve a healthy balance of good bacteria, which are often under siege from factors ranging from poor nutrition and stress to smoking and pollution. “A healthy population of bacteria needs a plant-based diet to survive — it’s its own biosystem that needs to be cultivated,” Reardon says. This dairy food is another way to supplement that healthy ecosystem. It’s especially beneficial after finishing a course of antibiotics, she says, which can disrupt the balance of healthy bacteria
- Try: Green tea powder. Also called matcha, powdered green tea — basically the tea leaves, finely ground — provide the same powerful antioxidants that green tea beverages do, but in a more concentrated and versatile form. In steeped tea, the liquid contains the water-soluble antioxidants from the tea leaves, but in tea made from green tea powder, you’re literally consuming the whole leaf. Stir it into water (hot or cold) for tea, or add to smoothies or lattes. It can even be added to baked goods or soups.
Other examples: Water, green tea. Black tea and coffee also contain anti-inflammatory properties, but in lesser amounts. However, their caffeine can help treat headache pain.
Why: The vital organs and blood supply are composed of as much as 90 percent water. “Water is needed by the liver to help detoxify chemicals and the other compounds we come in contact with,” Reardon says. Water helps all the body’s processes work, right down at the cellular level.
If we all ate a healthy diet of fruits, vegetables, low salt, low starch, low carbohydrates, and mostly natural foods, taking vitamins would not be necessary, but since Americans as a general rule eat more fat, starch and processed foods than ever before, vitamins are definitely a good thing to add to your routine. The problem is, if you don’t take vitamins properly, you may not be getting the full effect of their health benefits.
Man made vitamins alone will do very little to improve your health or provide nutritional supplement. It has been proven in research studies that in order for concentrated man-made vitamins to work properly, they must actually bond with or attach to real food vitamins in order to properly be absorbed by the body. Therefore, you can’t drink nothing but water and pop vitamins and expect to be healthy. It just doesn’t work that way.
Additionally, the human body metabolized at different rates for each person, and even for the same person, the body’s metabolism changes during the day. Some people metabolize slowly in the mornings and faster in the evenings and others metabolize the other way around.
If you plan to take or are already taking a daily multi vitamin supplement, the best time of day to take that vitamin supplement is likely in the morning, within 30 minutes of eating a healthy breakfast of protein, calcium, and fruit – or: eggs, a glass or milk, and an apple. This will help utilize a multi vitamin to its maximum potential.
However, many people skip or forget or are too rushed to eat a healthy breakfast, so it may be better for you to wait until lunchtime when you can actually take your multi vitamin with a full meal, or close to the time you eat a full meal, so the vitamin is digested and breaks down along with your food.
If you are taking vitamins separately, that is, not in a once a day multi vitamin supplement, then different vitamins have been shown to provide better immediate and long term health benefits when taken at the right time for that particular vitamin.
For example, your vitamin Bs, or B complexes and vitamin E are all best taken in the morning, with some food, when you start about your day. These vitamins can even help you wake better and have more energy during the day when taken first thing in the morning.
Some vitamins work together to help each other be more efficient while others can actually hinder performance when taken together. Vitamin D helps calcium absorption, as does magnesium, so taking vitamin D with calcium supplements is a good choice. However, calcium hinders the absorption of iron, so you don’t want to take your calcium supplements along with iron supplements or a multi vitamin that contains iron. However, vitamin C seems to aide iron absorption, so a glass or orange juice with iron or taking a vitamin C pill with an iron pill is a good combination.
So your morning vitamins can be any of your B vitamins or B complexes, vitamin E, vitamin C and iron are all great morning vitamins. Then for lunch, you can take your vitamin D and calcium supplements, and you won’t run into those problems.
Calcium is such an important supplement, and while you should increase your natural calcium intake from foods, taking multiple calcium supplements during the day is a good idea, especially for women. Calcium needs vitamin D (often converted in the body by exposure to sunlight), as well as magnesium to properly be absorbed by the body. Be careful when searching for a calcium supplement that you find one with vitamin D and magnesium in the supplement, and avoid calcium supplements that come from crushed shells. These provide the lowest absorption rate of all calcium supplements.
Your body will store the calcium it needs and will safely excrete what it doesn’t need, so you do not need to worry about taking too much calcium unless your doctor has specifically advised you against taking calcium supplements. Calcium can be taken at lunchtime, with a meal, and then again at dinner, where it will absorb more slowly into the body when you are winding down for the day.
Many suggest taking calcium at night. This is because calcium is utilized at night, and also because calcium can help you get to sleep when taken at bed time. Remember the adage of a glass of milk before bed? Calcium absorption is the reason this makes sense. Magnesium is needed to work hand-in-hand with calcium. Many people take magnesium along with calcium, in the same supplements, at bedtime, although some suggest that magnesium is best absorbed in the day time. If the calcium supplement contains magnesium, taking both at the same time is appropriate.
Fat-soluble vitamins need fat in order to be absorbed, so they should always be taken with meals that contain fat. Fat-soluble vitamins include vitamins A, vitamin D, vitamin E and vitamin K.
Vitamin C lasts only a few hours in the bloodstream. It should be repeated every three hours for best results, or the entire dose should be divided up to take a third with each meal.
Fiber is best ingested in the morning upon rising. That way it will do its work in the colon without being impeded by food. Fiber can cause vitamins to not absorb, as it can act as a coating to the intestines, so it is best to not take vitamins before fiber. Iron is especially not absorbed well with fiber.
Probiotics are taken with meals and sometimes before a meal, usually about 20 minutes. Digestive enzymes are taken with meals as well, for best effect.
Stimulating vitamins, such as vitamin C, should not be taken before bedtime, as it can keep a person awake.
The most important point to remember with all vitamins is that vitamins supplements work best when taken with or close to a meal, especially a healthy meal containing natural vitamins and minerals. You simply must eat a healthy diet for the maximum vitamins benefit.
All rules have exceptions of course:
Take iron, calcium and other minerals separate from each other for optimal absorption. If you are taking these nutrients preventively I would not worry about it as much as if you are using them therapeutically such as to treat osteoporosis or anemia. Divalent cations such as calcium and iron will compete with each other for absorption in the GI tract. Women treating both anemia and osteoporosis should take their iron in the morning with their multivitamin, and take calcium throughout the rest of the day. Problems with multiple mineral digestion may be more of a stomach acid issue.
• Individual amino acid therapies like tryptophan or lysine as the amino acids will compete with other amino acids in your food. Most amino acids used therapeutically are best taken on an empty stomach.
• Supplements designed to reduce inflammation in the gastrointestinal tract are best taken away from food.
• Enzymes used therapeutically for pain reduction such as bromelain should be taken away from food, mainly because the enzymes otherwise will work more on digesting your food than reducing inflammation.
When in doubt, read the label. Most vitamin and supplement manufacturers will conveniently tell you on the label how to best use their product.
A few extra tips.
• Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning. An excellent way to get your dose of vitamin D. Also exposure to natural light in the a.m. signals your body to cut off production of melatonin, a hormone that makes you sleepy. Light is also a natural antidepressant, according to several studies, and increases your body’s production of vitamin D, which may help you fend off cancer and heart disease. So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.
• Eat breakfast if you’re watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 a.m., will help you stave off a gain. “If you don’t eat breakfast, your body thinks it’s in starvation mode, and you’ll eat more food later on,” Edlund says. A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn’t. Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer. Aim for a meal of around 200 to 300 calories.
From exotic juices to cans of cocktail peanuts, more and more edibles in the supermarket are being dubbed “anti-aging” by some marketer or media pundit. The real deal about munchies that keep you youthful and boost your longevity? They come from the earth, not a vacuum pack.
We’re not the only ones who are saying that. Take a look at what the longest-lived people in the world are eating (if you know us, this list will look familiar, but with a few twists). Then, put their anti-aging favorites on your own table.
Costa Rica: Beans for Breakfast
Residents of Costa Rica’s Nicoya Peninsula are four times more likely than most North Americans to live past age 90. One reason may be dishes like gallo pinto, a tasty mix of black beans and rice flavored with onion, red peppers, garlic, olive oil, cilantro, and a salsa lizano — a condiment a little like Worcestershire sauce. The Oz part of this team learned on a trip to Nicoya that big breakfasts that begin with beans rule there. But don’t limit yourself; this dish is great at any meal. Watch this video to learn what else Dr. Oz has to say about the longevity boosting benefits of beans.
Nova Scotia: Wild Blueberry “Grunt”
Some of Nova Scotia’s picturesque villages are home to Canada’s highest percentages of centenarians — people who’ve lived for at least 100 years. One reason may be polyphenol-packed wild blueberries produced by the millions of tons on this island. Luckily, you can find frozen wild blueberries in your supermarket. Use ‘em to make a traditional “grunt”– lightly cooked blueberries (skip the sweetener that’s usually in the recipe; the berries are sweet enough!) served over a biscuit (but please, make it whole grain, or skip the biscuit altogether). It’s also known as a slump, a fungy, a buckle, or a bang belly. Try this berry smoothie that keeps your skin looking young.
In this country, local red wine is king. And for good reason. Moderate drinking (1 glass for women, up to 2 for men) with a meal a day seems to explain some of the “French Paradox”– low rates of heart disease despite a penchant for artery-clogging goodies like cheese. It may help explain why the French tie the Italians (another nation with a healthy love of wine) as Western Europe’s longest-living people. Wine’s magic seems to come from a few components: ethanol, which boosts levels of healthy HDL cholesterol; resveratrol, which new research suggests can mimic the life-extending effects of cutting calories; and polyphenols, which rev up the body’s own cell-protecting antioxidants. Why not try a red wine from a vineyard near you, or head for a heart-healthy zinfandel, syrah, pinot noir, or cabernet sauvignon? Here’s a little wine-and-food pairing that makes drinking wine healthier for you.
Greece: Lots of Veggies, Little Meat
On some Greek islands, one-third of the residents have already celebrated their 90th birthdays. Their longevity secret? The famed Mediterranean diet. When researchers quizzed 23,349 Greek women and men about what’s on their plates, they found that death rates were lowest for those who ate the most fruit, vegetables, beans, and olive oil. The occasional glass of wine helped, too. So did fish, seafood, whole grains, and dairy products. What wasn’t on their plates also mattered. Those who ate red meat just a few times a month lived longer than those who indulged more frequently. Find out why eating less red meat is good for your eyes, too.
Eating lots of vegetables accounted for 16% of the youth-power of Mediterranean eating. Drizzle on a little olive oil and top with a scattering of walnuts and you can more than double the impact. Not only will it be delicious, the good fats pamper your heart and help your body absorb more of the carotenoids and other nutrients in cooked veggies and in salad greens.
Tofu’s on sale in the produce department of nearly every supermarket. Good news, because on the Japanese island of Okinawa, it may be why residents age gracefully to 100+ more often than anywhere else on earth. Researchers credit this mild-tasting soy curd’s low fat content and high levels of good-for-you saponins and isoflavones. Chunk up some extra-firm tofu instead of chicken or pork in a stir-fry, or use soy crumbles in place of ground meat in a hearty spaghetti sauce. Marinate first to heighten flavor; we love it with ginger, garlic, and low-sodium soy sauce.
So instead of falling for an anti-aging additive pitch, steer yourself toward these flavorful, health-giving goodies. You’ll see what these cultures have known for years: When it comes to the tastiest anti-aging foods, Mother Nature makes the best.
COPENHAGEN, DENMARK – New research conducted at the University of Copenhagen and published in the journal American journal Arteriosclerosis, Thrombosis and Vascular Biology indicates that a vitamin D deficiency may be linked to a higher risk of heart disease and early death.
The study had over 10,000 subjects who have been followed since 1983. The researchers evaluated the subjects with the five percent lowest levels of vitamin D against those with the highest levels. The researchers also made adjustments for other variables.
According to Dr. Peter Brøndum-Jacobsen, Clinical Biochemical Department, Copenhagen University Hospital:“We observed that low levels of vitamin D compared to optimal levels are linked to 40% higher risk of ischemic heart disease, 64% higher risk of heart attack, 57% higher risk of early death, and to no less than 81% higher risk of death from heart disease.”
The researchers also pointed out that while their study didn’t prove a causal effect of low vitamin D to heart disease there was a strong correlation between a low level of vitamin D and high risk of heart disease and early death.
They also recommended regular exposure to sunlight as the best way to get vitamin D, but also warned against excessive exposure and sunburn which can increase the risk of skin cancer. And they also noted that natural food sources are another good way to get the required vitamin D.
The National Institute of Health published the following recommended daily allowance of vitamin D for both men and women:Ages: 51-70: 600 IU; 70+: 800 IU
Below are some recommended food sources for vitamin D: Salmon, Tuna, Mackerel, Fish Oil, Beef Liver, Fortified Milk and Orange Juice.
If you’re interested in reducing your risk of heart disease and early death, you might want to consider making sure you’re getting adequate levels of vitamin D.
Are You Getting Enough of this Nutrient?
Something new is always brewing on the nutrition front. In 1998, the National Academy of Sciences discovered that choline, previously thought to be produced in sufficient quantities in the body, is actually an essential nutrient. This means that we must acquire choline from the foods we eat in order to maintain adequate levels in our bodies, because the amount produced in our lives is just not enough to support a healthy body.
What Happens When Your Body is Starved For Choline?
Just a few weeks of choline-deficiency can generate a breeding ground for a host of chronic illnesses: hypertension… atherosclerosis… cirrhosis… abnormal liver function… hepatitis… memory loss… dementia… seizures… heart disease… the ramifications are countless.
In contrast, a body with normal concentrations of choline enjoys lower cholesterol levels… a slimmer waistline… a nourished brain and liver… a well-protected nervous system… reduced inflammation… a lower risk of heart disease… and more energy overall.
Choline Protects Against the #1 Killer: Heart Disease
Choline performs in the body comparably to the way B-complex vitamins do. Choline is especially crucial for the nervous system. It assists cell membrane function, facilitates nerve communication, and reduces chronic inflammation.
Choline is also a key nutrient for preventing heart disease. It helps stop the accumulation of homocysteine in the blood. Elevated homocysteine levels damage blood vessel walls and lead to dangerous blood clots. Choline also protects against heart disease because it regulates your cholesterol levels.
Choline Aids Liver Function and Weight Loss
Choline is essential for supporting liver health. It encourages the liver to turn estradiol into the benign form of estrogen called estriol. Women who suffer from estrogen-based conditions—such as endometriosis, uterine fibroids, and fibrocystic breast syndrome—will benefit from choline supplementation.
Choline has lipotropic properties, which means that it is able to break down fat to use as energy. By promoting fat-burning, choline helps the liver eliminate trapped fat deposits. No more fatty liver or excess fat in the blood!
Choline also aids your weight loss efforts by helping you feel fuller quicker and longer. Researchers at the Louisiana State University Pennington Biomedical Research Center found that obese people fed choline-rich eggs lost more weight than those fed a bagel with an equal number of calories.
Eat Your Way to Health
Pregnant women and those concerned with their cardiovascular health or weight aren’t the only ones who should monitor their choline intake. Asthma sufferers have found that supplementing with choline helps keep their condition in check and reduces their need for bronchodilators. Choline has also been used to…
Control the symptoms of Tourette’s syndrome
Control the symptoms of Huntington’s disease
The best sources of choline come from meats, such as liver, fish and muscle meats, nuts, beans (especially soybeans), peas, spinach, eggs and wheat germ.
Experts say the recommended daily consumption for females is at least 425mg and for males and pregnant women nutritionists recommend 550mg. You can take a choline supplement with or without food, but choline has been shown to disrupt sleep, so it’s best to consume early in the day.
We all know the saying: “You are what you eat.” And with flu season ramping up, a healthy diet matters more than ever. Here’s a list of 10 natural foods to supercharge immunity and boost overall health and wellness in the process.
1.Chicken soup: Studies show that chicken soup, even store-bought, can reduce symptoms of cold and flu, and support the function of immune cells. Add fresh vegetables and herbs for extra nutrients.
2.Broccoli: Cruciferous vegetables, including broccoli, cauliflower, cabbage and Brussels sprouts, are potent sources of powerful immune supporting nutrients such as vitamin C, beta-carotene, trace minerals zinc and selenium, and others to bolster immunity and support overall health.
3.Green tea: ECGC (Epigallocatechin gallate) and L-Theanine are two powerful compounds found in green tea that support immunity and protect long-term health. L-Theanine in particular supports the immune system’s fight against foreign invaders, while ECGC protect cells against damage and offers numerous additional health benefits.
4.Mushrooms: Culinary medicinal mushrooms such as shiitake and maitake are high in beta glucans, vitamin D and other powerful compounds that help support immune cells, promote healthy digestion and maintain numerous other areas of health.
5.Chia seeds: These tiny seeds are nutritional powerhouses, high in antioxidants, nutrients and protein. They also contain a healthy balance of omega-3 and omega-6 fatty acids, and they support glucose metabolism. Chia seeds offer a significant boost to vital energy. Because of their extremely high nutritional content, they support numerous aspects of immunity and overall health.
6.Garlic: Used medicinally for millennia, garlic is rich in powerful beneficial components, including allacin, a sulfur containing compound that helps fight foreign invaders. Garlic offers potent antimicrobial and immune support. It benefits cardiovascular health as well.
7.Yogurt, kiefer and kim chee: These cultured foods are high in probiotics (beneficial bacteria) that maintain immunity in the gastrointestinal tract and support digestive and overall health.
8.Sweet potatoes: Approximately ½ cup of sweet potatoes provides up to 40 percent of the recommended daily allowance for vitamin A, in the form of beta carotene. Vitamin A, an important immune-supporting nutrient, helps protect mucus membranes while maintaining immune response in these sensitive tissues.
9.Pumpkin seeds: These seeds contain approximately 10 mg of zinc per 100 grams of seeds. Zinc is a trace mineral that provides critical support to immune cells.
10.Burdock root: This hearty root is high in a compound called inulin that helps to promote strong immunity, balance blood sugar and support organs and tissues. Commonly prepared in soups, salads or as a tea.
Along with immune-boosting foods, there are a number of botanical and nutritional supplements that safely and effectively offer natural immune support. When combined with a healthy diet, proper stress relief and regular exercise, natural immune solutions can elevate your vitality give you the upper hand against this year’s aggressive viruses. Here are some top recommendations:
Medicinal mushroom formulas: Offer targeted immune solutions for both acute and long-term support. Additional beta glucans in mushroom formulas further support immunity and overall health. Many species of medicinal mushrooms have long been revered around the world for their remarkable healing benefits.
Modified Citrus Pectin: Derived from citrus peels, this form of pectin has been shown to provide support for the immune system and to safely remove heavy metals from the body. It is also the only natural agent capable of blocking the harmful effects of elevated galectin-3 levels in the body, thereby protecting against cancer, heart disease and other chronic conditions.
The Healthy Difference
As this year’s cold and flu season escalates, what you eat might mean the difference between staying healthy or staying home. With targeted immune-enhancing foods, supplements and lifestyle habits, you can elevate your vitality and immunity and avoid this year’s viral epidemics. So remember to eat well, reduce stress, move your body and supplement with all-natural ingredients that reflect the principles of good nutrition.
Is this ladies month or what? I’m sure that we’ll all agree that sometimes they do need a little more attention.
Research has suggested that CHR Hansen’s Urex probiotics could help prevent urinary tract infections in postmenopausal women.
The study, published in the Archives of Internal Medicine, compared the effectiveness of the firm’s Urex strains (GR-1 and RC-14) with antibiotics for the prevention of recurrent urinary tract infections (UTI) in 252 postmenopausal women.
The 12-month study, led by Suzanne Geerlings, reveals that while the CHR Hansen probiotic is not as effective as antibiotics for UTI prevention, it does have benefits over the use of antibiotics in that it does not increase antibiotic resistance.
Geerlings and her team said although the probiotics were 13.8% less effective than antibiotics, the friendly bacteria still more than halved the number of self-reported UTIs.
“Taking into account that probiotics are natural microorganisms that do not cause antibiotic resistance, this outcome is very encouraging,” said Geerlings. “It is good news for women who have untreatable UTI due to antibiotics resistance as well as women who simply prefer an alternative to antibiotics,” she added.
UTIs are one of the most common bacterial infections in women, with more than half of all women experiencing at least one UTI during their lifetime.
Recurrence is defined as two or more UTIs in six months, or three or more within the preceding 12 months, and occurs in 27% of otherwise healthy women.
“It is very common that women suffering from UTI get it over and over again,” said Birgit Michelsen, Director of Scientific Affairs, Health and Nutrition for CHR Hansen. “This is why it is so important that they can decrease their intake of antibiotics – in order not to develop resistance.
“A number of scientific experts have highlighted the importance of reducing the use of antibiotic in the prevention of recurrent UTIs but so far the evidence of probiotics to prevent UTI has been too weak to be included in medical guidelines. This study further supports the use of Urex in the struggle against recurrent UTIs,” she suggests.
Have you heard the news that eating beans and other legumes might actually make women happier? The reason isn’t clear, but I suspect that it has to do with these foods’ myriad health benefits.
In fact, if you have not cultivated this healthy habit as yet, it’s not too late to try. You’ll be pleasantly surprised. I’m hoping to inspire you to develop a passion for beans, peas and lentils(also known as pulses) which are nutritional powerhouses packed with protein, potassium, iron, zinc, niacin, folate and fiber. According to recent research, pulses may help…
• Boost emotional well-being. In a fascinating research study recently published, it was suggested that regular consumption of legumes was linked with lower levels of stress, emotional distress, anxiety and depression in women ages 60 to 80.
• Increase longevity. In an international study of seniors, the risk for death over a seven-year period dropped by 7% to 8% for each 0.7 ounces (about one-quarter cup cooked) of beans consumed daily.
• Fight cardiovascular disease. Pulses’ soluble fiber and healthful unsaturated fats help control production of artery-clogging cholesterol…and their potassium helps reduce blood pressure by counteracting the effects of sodium.
• Guard against diabetes. The complex carbohydrates that pulses provide are digested slowly, thus helping to maintain steady blood sugar levels.
• Keeps you slim. According to Donna Winham, DrPH, a public health nutritionist who has been studying the effects of pulses for years. “Pulses are very filling—so when you eat them first or as part of your meal, you’re less likely to eat a lot of other food afterward because you feel full.” That’s a plus for those who are on a diet.
Here are some examples of pulses which can be part of delicious filling meals.
Chickpeas (aka garbanzo beans) are gaining ground. Current US consumption is a whopping 58% higher than it was about a decade ago, due in part to the growing popularity of hummus, of which chickpeas are the key ingredient. If you are on a gluten-free diet, note that chickpea flour is a good alternative to wheat. Easy side dish: Chickpeas drizzled with extra-virgin olive oil and sprinkled with paprika.
In Trinidad and Tobago it is called ‘channa’ and is a popular tasty ‘fast food’. If you are lucky, you can also get it in certain parts of the United States, especially where Trinbagonians live.
Black beans are firm, round pulses commonly known as frijoles negros in Latin American cuisine. As a treat, visit a Brazilian restaurant or try your hand at making the national dish called feijoada.
Adzuki beans—a small, deep-red variety that is becoming easier to find—are particularly high in fiber with about 12 grams in one-half cup. As beans go, they are naturally sweet and faintly nutty. In Japan, they’re often used in desserts, including ice cream.
And last but not least, lentils. Easy to cook from scratch because they don’t require soaking, it can be ready in under an hour. You’re probably picturing the standard brown variety or maybe the fancy French green ones, which are both fine—but why not try the red type, too? Simmer lentils in a big pot with your favorite aromatic spices and they’ll break down into a thick soup that’ll knock your socks off.
There is a little known ‘”superfood” with the ability to reverse the affects of aging, make you feel and look younger and give you a steady stream of energy throughout the day…
What it does is the secret to why some people can age, but not look or feel older. We all know — as we age our body simply doesn’t heal as fast. Our immune system doesn’t resist infection as well. And our digestive system doesn’t work as well anymore. We get tired more easily, get sick more often and gain weight faster in places we didn’t think possible! As well, our skin doesn’t maintain the moisture, elasticity and color it used to.
However — have you ever wondered how certain people can go from age 30 to 40, (or 40 to 50 even)… and not show any signs of aging at all?These people are 10 years older, but they look and feel the same. Their bodies are performing just as well a decade ago.
Why is that? How is that possible? Do they have some secret anti-aging formula or a hidden “fountain of youth” in their backyard?
Here’s the simple truth about aging: cellular regeneration.
It’s actually very easy to understand why some people age faster than others.
Aging is actually a very simple math equation.
We have daily wear and tear in our lives. It can be physical, mental or even emotional stress. When we put strain on our bodies, many of our cells get toxic, grow old or simply stop working.
When our cells finally die, new and better functioning cells replace them.This is called “cellular regeneration”.
Unfortunately, the process of replacing old cells with new cells requires a lot of energy. Without energy, our cells die faster than we can make new ones. But over time, our ability to make energy slows down. And when cells aren’t replaced faster than they die off… we “age”.
So the real secret of looking young, staying fit and shedding weight is energy?
Well, yes and no.
To be clear, it’s your body’s ability to create energy.
There are two ways the body creates energy.
One is the “normal way” and the other is an “emergency” way. To keep this article short, I’ll focus on the “normal way” which is “the aerobic process”.
Here’s what happens in the trillions of cells in your body…
Your cells are like factory assembly lines.
When you feed it enough oxygen, hydrogen, sugar (the good kind), good fats (like omega-3), vitamins, minerals and amino acids…
It works its magic and creates a ton of energy. About 60 percent of this energy is used to produce heat.
The other 40 percent handles everything else. Every single physiological and biochemical reaction in your body… (including replacing old cells with new ones).
And in order for your cells to work optimally, you need to feed it properly. Hopefully, you’re already drinking tons of water and doing some exercise. That takes care of oxygen and hydrogen. For everything else, it’s a matter of eating the right foods packed with the right nutrients. Unfortunately, “watching what you eat” is harder than it sounds. Plus, a lot of the food we get at the grocery stores today are full of toxic chemicals, additives and bad sugars like high-fructose corn syrup.
Recently, scientists have discovered a “superfood” that’s 100% raw, natural and organic. No, it’s not acai berries, mangosteens, pomegranate, goji, resveratrol or any latest health-fad.
It’s not chlorella, spirulina or fish oil either. All of the above have their value and it would not hurt to have a look at their benefits.
However it is claimed that this superfood is 100 times more potent and powerful than all those superfoods combined. It sounds unbelievable, but it’s not.
Just how powerful is it?
• 99% of all life on planet Earth depends on this one microscopic life source.
• Without it, life would not exist. (In fact, it’s responsible for making up to 90% of our planet’s oxygen… and it has nothing to do with trees).
And most importantly of all…
• It has the power to “stimulate” your body to create trillions of healthy, new cells.
That last point is important.
As we’ve talked about in this article, the secret to growing old without aging is our ability to replace old cells effectively. This superfood does exactly that. This superfood basically hand-delivers the most important and essential nutrients, vitamins, good fats, good sugars and amino acids to your cells. When you put it in your body, you’ll feel a jolt of pure, raw, powerful energy like you experienced in years.
This product is called Oceans Alive Phytoplankton
If you are interested in finding out more about this food, click on the link above and learn more about this product.