Rev-Up Your Immune System Through Nutrition
- At March 11, 2020
- By Katherine
- In Articles, News
0
Check out CNN’s video featuring Katherine’s immune-boosting tips:
What you eat profoundly affects your ability to fight disease. With all the nasty bugs going around this cold and flu season, it’s especially important to pay attention to boosting your immune system through nutrition. While every nutrient is important for your body’s ability to prevent and fight disease – from colds to cancer – certain nutrients play key roles:
Found naturally in yogurt and kefir, probiotics nourish your gastrointestinal tract’s microbiome, that is, its microscopic ecosystem of cells called “microbes.” The health of your microbiome can make – or break – your health in every way. Eating foods high in probiotics (and prebiotics) is the best, if not the only, way to make sure your microbiome is filled with those healthy microbes.
But probiotics can’t work alone. To be effective, you also need foods containing prebiotics, certain high fiber plant foods, to create the good health you desire. Prebiotics nourish probiotics. Together they form the critical prebiotic/probiotic duo creating a microbiome teeming with healthy microbes that achieve the superior level of beneficial microbes that fight off chronic and acute diseases.
While not always, microbes usually live in harmony with their human hosts. They inhabit just about every part of the human body, living on the skin, in the gut, and up the nose. The healthy ones, increased with probiotics, are essential for good health and survival.
But there are dangerous ones, too, that cause disease and death. The typical American diet and lifestyle produce more of the disease-causing microbes. Your health and quality of life suffer dramatically when the unhealthy microbes outnumber the healthy ones. The only way to keep that from happening is to consistently nourish your body the right way so you can be as healthy, happy and energetic as possible.
Your prescription:
DAILY eat yogurt or kefir, in whatever form you like best
Protein
Protein is one of the most important nutrients in the human body, second only to water. Bone health, muscle function, muscle strength, muscle mass and immune function — all are impaired with a low protein intake. In fact, the antibodies which are essential to protecting your body against pathogens, are made of protein, so without enough protein, your body has no chance. Certain vulnerable populations, such as the elderly, children, and those who already have compromised immune systems, should be particularly careful to eat enough protein – in fact, even more than the recommended dietary allowance – for maximized protection.
Protein can be found in a wide range of foods. Animal protein is in seafood, dairy, meat, poultry and eggs. Vegetarian protein can be found in legumes, soy, vegetables and whole grains. And while it’s true that high-protein foods often bring fat and calories along as uninvited guests, it doesn’t have to be that way. The lowest-calorie animal protein sources are the leanest. Go for eggs, seafood, poultry with no skin, skim milk, nonfat or low fat yogurt, and low fat cheeses are also great options. Soy products also provide great low-calorie options and are high quality proteins similar to animal protein.
Protein foods have other benefits. Fish, legumes, seeds, nuts contain immune-boosters zinc and iron (but in too high quantities, for instance in megadose vitamin pills, can backfire and suppress the immune system). Dairy products (keep them fat-free or low fat) are naturally loaded with magnesium, potassium and calcium – all important for immune function. Beans and soy beans are high in iron, zinc and magnesium.
Fats and Oils
The type of fat you eat can improve the effectiveness of your body’s immune response because fat ends up in all of your body’s cell walls. It acts as a cell lubricant, improves flexibility and communication between cells, and is important for cell metabolism and gene expression. If the fat you eat is saturated – solid at room temperature – as in butter or animal fat – this decreases cellular flexibility and functioning. So, to maximize your immune response, use oils in your cooking, such as olive oil (for drizzling), peanut/nut oils (for high heat cooking), and canola oil (for high heat cooking), and stick with foods high in heart-healthy fats, such as nuts, avocados and fatty fish, which is high in omega-3-fatty acids. Minimize animal fats in dairy products, red meats, butter, cream, or too many foods or desserts containing said ingredients. They increase the incidence of cardiovascular disease. Red meats (pork, beef, lamb) also increase the risk of many cancers, particularly when they’re cured.
Vitamins and Minerals
Studies show all nutrients are involved in your immune response but taking high doses of certain nutrients can cause imbalances, backfire, and actually suppress your immune response. So it’s ideal to get your vitamins and minerals from a nutrient-rich, balanced diet. Though you may benefit from taking a basic multi-vitamin and mineral supplement to cover your bases. And there may be some exceptions depending on your own nutritional status (best to get personalized advice from your dietitian and doctor)…
Vitamin D
New research has found Vitamin D augments the body’s ability to eliminate disease-infecting microbes, and most of us are deficient in Vitamin D, which we get from the sun and very few foods. Your doctor should check your vitamin D status at your next visit to make sure your blood values are adequate to fight infection, among other things. That said, most of us need a vitamin supplement with vitamin D, usually somewhere between 1,000 and 4,000 IU/day. But check your blood values first. They should be somewhere between 50 and 75 for most people. Check out my “Vitamin D” article for more details…
For Those Over 50
Vitamin E
Studies from Tufts University found that vitamin E supplementation may help fight the common cold and other upper respiratory tract infections. The recommendation is about 400 IU/day
Zinc
Zinc helps fuel the production of infection-fighting white blood cells so a lack of zinc reduces immune response and illness recovery time is prolonged. The elderly are particularly vulnerable to deficiencies and may even need more than normal. So here’s another case where a supplement may be useful. When zinc supplements were given in a nursing home, residents reduced their risk of contracting pneumonia, according to researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
Vitamin B 12
Vitamin B 12, another nutrient important for immune function, is poorly absorbed in many elderly patients (and is missing from the diet of vegans) which is why your vitamin B 12 status should be checked by your doctor and you may need a supplement – in the form of an injection. For most of us, though, B 12 is easily obtained and absorbed by eating any animal products.
The following is a list of foods containing key immune-boosting nutrients.
Include them in your diet every day:
High Beta Carotene Foods
Orange and deep green veggies and fruits, particularly…Carrot juice, carrots, butternut squash, pumpkin (or any orange-colored winter squash), sweet potato, greens such as spinach, collards, kale, turnip greens, beet greens, orange melons such as cantaloupe, red peppers, apricots, broccoli, plums, mangos papayas, plantains, Brussels sprouts, watermelon, asparagus
High Vitamin C Foods
Citrus fruits such as orange, lemons and grapefruit, peaches, sweet and hot peppers, papayas, pineapple, strawberries, broccoli,kiwi fruit, sweet potatoes, Brussels sprouts, kohlrabi,
High Zinc Foods
Oysters, lobster, crab, clams, fortified whole grain cereals, beans (legumes such as lentils, chick peas, black-eyed peas, soy beans, kidney beans, limas, pintos), turkey, whole grains such as buckwheat, whole wheat, cracked wheat (bulgur), oats, whole grain cornmeal, wild rice, yogurt, pine nuts, sunflower seeds, mixed nuts, peanuts
High Magnesium Foods
Whole grains such as buckwheat, wheat, oats, cornmeal, barley, brown rice, Also soybeans, pumpkin seeds, brazil nuts, cashews, greens such as spinach, beet greens, fish such as halibut, haddock and flounder and sole species, beans (legumes such as black beans, white beans, soy beans, navy beans, limas, black-eyed, great northern, kidney, chick peas,. lentils)
High Vitamin E Foods
Sunflower seeds, almonds, sunflower oil, safflower oil, canola oil, hazelnuts, pine nuts, spinach, turnip greens, beet greens, dandelion greens, canned pumpkin, carrot juice, broccoli, sweet potato, sweet red peppers, mangos, papayas
Cranberries
Have antibacterial qualities. Eat them dried for the highest levels of nutritious compounds
Have a myriad of beneficial health effects. They’ve been shown to boost the immune system, especially in relation to cancer. Called a “drug-botanical interaction,” mushrooms appear to increase the effects of chemotherapy, and lengthen survival.
Mushrooms also reduce fatigue.They act on the muscular system, body antioxidant system, cardiovascular system, hormone system, and immune system, all of which improve liver function, blood circulation, and blood glucose regulation, among other benefits.
Immune-Boosting Eating Strategies
* Eat a lean protein source at every meal – including breakfast, lunch and dinner. 20 grams for women and 30 grams for men is the amount most bio-available per sitting.
* Eat 5 cups of fruits and veggies per day – especially colorful varieties, eat at every meal and snack
* Eat a vegetarian meal every day using beans or soy beans for protein,
* Eat fish high in omega-3-fatty acids, such as salmon, herring, anchovies and sardines, at least two to four times per week, and vegetarian sources such as walnuts, ground flax seeds and canola oil,
* Use canola oil in your cooking and a fresh, newly harvested olive oil for drizzling,
* Eat whole grains at breakfast (such as cereal with skim milk or soy milk) and with sandwiches or wraps at lunch,
* Snacks: Try fat-free yogurt and fruit, fat-free yogurt dip or hummus with veggies,
* Toss nuts/seeds/dried cranberries in your whole grain cereal, your salad or your afternoon yogurt snack
* Skim milk or Soy lattes or teas are great snacks, too…
* Take a multivitamin-mineral supplement daily.
* Take a Vitamin D Supplement so that you are getting 1,000 to 2,000 IU/day
* If you are over 50, but particularly 65, look into supplementing your diet with Vitamin E, Vitamin B12, Zinc and probiotics such as lactobacillus in yogurt.
Of course, don’t forget to keep your blood moving by being moderately physically active with plenty of walking, yoga, etc. Get plenty of rest, wash your hands frequently, drink fluids (especially warm fluids which will send light steam into your nasal passages) and spend time with friends and loved ones. Studies have shown these habits increase your ability to conquer diseases – from colds to cancer.
Intensely Flavored Strawberry Sherbet in 5 Minutes
Berry Sherbet (Photo by Renee Comet, Photographer, for the National Cancer Institute – from Wikipedia.org)
5 Minutes? Yes, you heard right. Through the Salvation Army, I teach people recovering from drug and alcohol addiction – and often from the criminal justice system – the importance of including fruits and vegetables in their diets. Sound boring? It certainly could be. But not when we make recipes like this 5 Minute Strawberry Sherbet, adapted from a recipe by Kelly Senyei. It’s a sure-fire way to make anyone actually crave fruits for dessert in place of less healthy choices.
This sherbet (sherbets often contain dairy, while sorbets don’t) is luscious, creamy, and intensely flavorful. I bought the strawberries at the local Farmers Market for maximum succulence. The class hulled the berries and placed them evenly on a baking sheet. Then they (the strawberries, that is) went into the blisteringly cold Salvation Army walk-in freezer. While waiting for the berries to freeze, we reviewed a little lesson about the health benefits of strawberries. The class was especially excited hearing about strawberries’ potential for reducing inflammation, the risk for cancer, heart disease, diabetes, cognitive decline, for stimulating the immune system, and more. They learned about oxidation’s role in increasing disease, and how the more than 100 nutrients in strawberries serve as antioxidants, reducing the risk for those diseases.
I love teaching people who really need help and who benefit so much from my counseling and classes, from people with low literacy and low income, to sophisticated folks – in my classes and private practice. It is amazing how delicious food naturally attracts anyone to a healthy way of eating and living.
Here goes:
Place about 1 cup of Greek yogurt (plain or another flavor, like peach or vanilla) in a food processor. Add 8 cups of frozen strawberries, 2 Tablespoons of freshly squeezed Lemon or Orange Juice, and its zest if you like. Next, add honey or sugar to taste, about 4 to 6 Tablespoons.
Cut the recipe in half for a smaller party.
Blend in the food processor for 5 minutes straight – no peeking! And, voila… you have a rich dessert everyone will love. If you’d like to be extra fancy, serve it in a stemmed crystal glass.
Can Daily Grape Juice Reduce Stress?
- At February 14, 2016
- By Katherine
- In Articles, News
- 0
Concord Grapes
Can anything relieve stress in today’s high stress world? This is an important question to answer as studies show high stress can reduce your ability to think straight and increase your blood pressure; conditions which could be dangerous in certain complex, every-day tasks, such as driving. A University of Leeds study of one of the most harried population groups – working moms – found just 12 ounces of concord grape juice daily improved their ability to think by increasing their spatial memory in a driving performance test. And the effect lasted over time.
Concord grapes are high in a class of phytochemicals (beneficial plant chemicals) called polyphenols, antioxidants which are concentrated in many fruits, some vegetables and in wine, tea and cocoa. They protect against heart disease by reducing blood clot formation. They also prevent cellular and organ damage caused by oxygen radicals, molecules which are believed to be a primary cause of many diseases including cancer and cardiovascular disease.
Certain polyphenols, such as anthocyanins, which give grapes and blueberries their purple pigment, have been found to reverse both physical and mental deficits in aging rats. Preliminary studies in humans, including this study, are showing similar promising results.
Learn more about the health benefits of concord grapes, concord grape juice and wine…
Berry Bonanza
- At April 29, 2012
- By Katherine
- In Articles, News
- 0
Strawberries (Photo: Swedish Embassy)
There are very few foods that match the beautiful color and intense flavor of berries. And, fortunately, these fruits are nutrition superstars.
For many years, most berries were regarded as nutritionally inferior because of their lack of traditional essential nutrients such as vitamins A and C. But that was before scientists recently discovered the presence of large amounts of beneficial phytochemicals (“phyto” is Greek for plant).
Apparently, each berry contains at least 100 nutrients and phytochemicals, the plant compounds with potent powers of healing. Some of the most important phytochemicals in berries are antioxidants, powerful substances believed to reduce inflammation, improve immune function and help prevent heart disease and cancers.
Antioxidants are compounds that absorb oxygen free radicals — molecules that cause oxidation in the body’s cells. Scientists believe that these molecules cause most of the diseases of aging, such as immune system decline, arthritis, heart disease, cancer and neurological impairments affecting cognition and balance. Think of oxidation as being similar to rusting. Or imagine an apple slice turning brown. By simply adding lemon juice, an antioxidant, the apple’s flesh stays fresh and prevents the browning or oxidation.
A similar thing happens in your body. Oxidation is constantly occurring in your cells because of environmental pollutants, smoking, exposure to the sun, heat generated through basic metabolic functioning, unhealthy diets and other factors. It takes a large supply of antioxidants to counter this. Berries have been found to have one of the highest antioxidant scores of all fruits and vegetables.
But there are other good reasons to eat berries. The berry family contains 300 to 400 beneficial, disease-fighting chemicals. The phytochemicals in berries, depending on the type, also stimulate the immune system, reduce inflammation, enhance cancer-fighting enzymes, positively influence hormone metabolism, have antibacterial and antiviral effects and may even reverse some aspects of brain aging.
The most potent berries are the more deeply colored varieties, especially blackberries, blueberries and cranberries, followed by raspberries, strawberries and cherries (not technically a berry, but similar nutritionally) but all more potent than most other fruits. Their color is provided by one of the most powerful phytochemicals, called anthocyanins, which berries synthesize to protect themselves from the elements.
“Anthocyanins play a role in . . . protecting against cancers of the gastrointestinal tract,” says Ronald Prior, nutritionist at the Arkansas Children’s Nutrition Center in Little Rock. “Blackberries have been shown in animals to protect against colon and esophageal cancer.” A preliminary human study found blueberries inhibited blood clotting, a risk factor in cardiovascular disease.
The anthocyanins in berries also may be responsible for improving some aspects of aging, such as memory, motor coordination, balance, vision and even symptoms of Alzheimer’s disease, according to many years of animal studies.
“Blueberries have interesting, surprising qualities,” said Prior. “We’re hoping foods such as blueberries can help prevent Alzheimer’s disease in humans as they do in rats.”
The scientists found similar effects in cranberries, which have additional phytochemicals called tannins. They may be responsible for helping to prevent urinary tract infections, stomach ulcers, gum disease and even ear infections in children. Cranberries are also effective against antibiotic-resistant bacteria — and 20 percent of urinary tract infections are resistant to antibiotics. The tannins work by blocking the disease-causing bacteria and preventing it from adhering to human cell walls.
Resveratrol
New research has found that raspberries, blueberries, cranberries and huckleberries contain a phytochemical called resveratrol, also present in wine, which is thought to help prevent cancer, cardiovascular disease, and is implicated as an important compound in the health benefits of the “French Paradox.”
Strawberries contain large amounts of phytochemicals called ellagitannins, which are also in raspberries and blackberries. Studies at the UCLA Center for Human Nutrition found those berries are capable of inhibiting a number of key steps in the development of cardiovascular disease and may have immense potential for the prevention and treatment of heart disease and stroke. Strawberries are also high in antioxidant Vitamin C and folic acid, important in preventing birth defects.
Most of what scientists know about berries has been determined in animal studies and in labs using cell cultures. But the few human clinical studies are showing promising results. Human studies on berries are limited because they’re very expensive, and as one scientist explained, “You can’t patent a berry!” This means that big pharmaceutical companies are unwilling to foot the research bill. Groups such as blueberry or strawberry growers fund some, but it’s up to Uncle Sam to find out if we can save millions on medications and hospitalizations by simply eating more berries.
Berries are an ideal food. Besides being absolutely delicious and colorful on a plate, they’re loaded with nutrients, vitamins, minerals, fiber, and they’re low in calories. They have maximum flavor and nutrient content when picked at ripeness. Freezing them when ripe or buying ripe frozen berries is a great alternative. But, simply ripening a berry on your kitchen counter will increase its phytochemical content, too.
Berries can be eaten morning, noon or night – whatever your preference. I eat berries every morning on my oatmeal. In the summer, I’ll use any fresh local berry but in the winter, I stick with frozen blueberries.
“Berries are extremely versatile; they fit perfectly with any meal or snack,” says Janie Hibler, author of “The Berry Bible” (William Morrow, 2004). In “The Berry Bible,” Hibler provides a berry encyclopedia and berry recipes ranging from smoothies, drinks, and breads to soups, salads, salsas, main courses, and desserts.
So, what are some ways we can eat berries every day?
“A no-brainer,” she says, “is a berry smoothie for breakfast.” For lunch, she says, throw a handful into your salad. For snacks, carry dried berries and nuts. At dinner, berries go beautifully with meats, grains and main courses.
You will eat more berries if you simply keep them on hand and ready to grab. Get them now when they’re fresh and freeze them yourself. Frozen blueberries are fun snacks for kids to pop in their mouths, like hard candy. You can also make berry popcicles, syrups for pancakes and spritzers.
Berry Coulis
Hibler recommends always having berry purees, or “coulis” on hand. “A sauce rivaled by none,” she says. But they also are great added to drinks, smoothies, yogurts, cereal, you name it. To make a coulis, rinse and drain the berries, process in a food processor. Add a little sugar or even liqueur, if desired. It will keep in your refrigerator for three to four days or be frozen for a month.
Some of my favorite berry recipes:
Spinach and Strawberry Salad with Toasted Almonds and Balsamic Vinaigrette
Katherine’s Spicy Mexican Salsa with Strawberries
Soupe aux Fraises et Rhubarbe (Strawberry Rhubarb Soup)
Kjerstin’s Curried Chicken Salad with Strawberries and Toasted Almonds
Strawberry – or any Berry – Granita
Dark Chocolate-Dipped Strawberries
Originally Published in The Washington Post
Maximizing Brain Health: Do’s and Don’ts
- At February 08, 2012
- By Katherine
- In Articles, News
- 9
My clients regularly ask me: Do certain foods affect my brain and cognition?
My answer: an emphatic Yes! What you eat profoundly affects the brain, memory, and mental function.
Are you eating “Smart” foods? Please let me know by commenting at the end of this article in “Comments.”
“Nutrients are essential for brain function, and because all human beings must eat, we are all exposed,” said Martha Clare Morris, at a National Institutes of Health conference on brain function and preventing cognitive decline.
“The dietary components with the strongest evidence to date for dementia prevention include antioxidant nutrients, fat composition, and B vitamins,” said Morris, director of Nutrition and Nutritional Epidemiology at Rush Medical College in Chicago.
Antioxidant Nutrients
“The brain is particularly vulnerable to oxidative damage due to its high metabolic activity and the presence of relatively few antioxidant enzymes… Antioxidant nutrients (vitamin E, vitamin C, carotenoids, flavonoids) are a natural defense mechanism… Of the antioxidant nutrients, the evidence for brain protection is strongest for vitamin E; that for carotenoids, vitamin C, and flavonoids is limited and inconsistent but promising,” said Morris.
But when it comes to nutrients, both too little or too much can be dangerous. So I recommend you get those nutrients from food, not from supplements, which can be harmful and may disturb the natural nutritional balance of your brain.
Some examples of foods high in brain-protecting antioxidant nutrients:
Vitamin E: Sunflower seeds, almonds, sunflower oil, safflower oil, canola oil, hazelnuts, pine nuts, spinach, turnip greens, beet greens, dandelion greens, canned pumpkin, carrot juice, broccoli, sweet potato, sweet red peppers, mangos, papayas
Carotenoids, such as Beta-Carotene (orange), Lycopene (red), and Lutein (yellow/green): Orange, red, and deep green veggies and fruits, particularly…Carrot juice, carrots, butternut squash, pumpkin (or any orange-colored winter squash), sweet potato, greens such as spinach, collards, kale, turnip greens, beet greens, avocados, orange melons such as cantaloupe, red peppers, apricots, broccoli, plums, mangos papayas, plantains, Brussels sprouts, watermelon, asparagus, tomatoes, watermelon, pistachios
Vitamin C: Citrus fruits such as orange, lemons and grapefruit, peaches, sweet and hot peppers, papayas, pineapple, strawberries, broccoli,kiwi fruit, sweet potatoes, Brussels sprouts, kohlrabi
Flavonoids: Cocoa, green and black tea, citrus fruits, dark chocolate, red wine, apples, grapes, berries (read “Berry Bonanza” for more facts about berries), numerous fruits and vegetables. Tea is filled with antioxidants and anti-inflammatory nutrients, both of which reduce brain decline, and even slow down muscle and bone breakdown. Read about tea’s health benefits in my recent Washington Post article.
Fat Composition
Fat is an essential nutrient. But the type of fat you eat trumps everything. Fat ends up in all of your body’s cells, including your brain cells. It acts as a cell lubricant, improves flexibility and communication between cells. If the fat you eat is saturated – solid at room temperature – as in butter or animal fat – this stiffens and decreases cellular flexibility and functioning. Saturated fat also raises LDL cholesterol, and high cholesterol is correlated with cognitive decline. This may be why people who eat diets high in meat and animal fats suffer from a higher rate of dementia and Alzheimer’s.
A diet high in fish, on the other hand, is correlated with a reduced incidence of brain decline. Fish oil – omega-3-fatty-acid – concentrations are highest in the brain and nervous system. They are necessary for optimal functioning of the neurons, protect cells, decrease cell death and improve nerve transmission. Emerging research indicates Omega 3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violence.
“In 5 out of 6 of the clinical trials where people were given either a placebo or omega-3 fatty acids, on average, the symptoms of depression have been reduced by about 50%,” says Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism. “This is true even when the subjects were already on anti-depressants and failing to respond to them.”
Hibbeln’s studies found an increase in depression, violence and homicides in countries who eat less fish as compared to countries who eat more fish. It may even improve conditions such as bipolar disorder and schizophrenia.
B Vitamins
“Vitamin B12 and folate … are widely believed to be protective risk factors of cognitive decline and Alzheimer’s disease,” said Martha Clare Morris. “Vitamin B12 deficiency results in a neurologic syndrome that involves impaired cognition. Recent interest in folate deficiency as a risk factor for dementia is primarily due to its effect on raising homocysteine concentration, which has been related to the risk of developing Alzheimer’s disease… Both low vitamin B12 and low folate status are associated with cognitive decline, and high folate exposure in persons with low vitamin B12 also may be associated with cognitive decline,” said Morris.
Balance is key, so eat food high in these nutrients instead of risking an imbalance caused by an overdose.
Folic Acid (Folate): Spinach, lentils, pinto beans, black beans, blackeyed peas, greens, soybeans, broccoli, asparagus
Vitamin B12: Found naturally only in animal foods such as seafood, chicken, fat free or low fat yogurt, milk
Smart Lifestyle
Physical Activity is the primary lifestyle factor impacting your brain’s health, as well as cardiovascular disease and diabetes prevention.
“Physical activity and exercise have been found, over the past several decades, to reduce the risk of a multitude of diseases including cardiovascular disease, breast and colon cancer, obesity, and type II diabetes,” said Arthur F. Kramer, at the National Institutes of Health’s conference on brain function and preventing cognitive decline. “Many of these diseases have been associated with diminished cognitive and brain health and serve as risk factors for age-associated neurodegenerative disorders such as Alzheimer’s disease. Therefore, physical activity appears to enhance cognition and brain health through disease reduction and prevention, but also has more direct effects on both brain health and cognition,” said Kramer, professor of psychology and neuroscience, Beckman Institute, University of Illinois, Urbana.
Mood
During just one exercise bout, your brain releases chemicals called endorphins into the blood stream. They reduce pain, increase feelings of well-being and elevate your mood. If you are regularly physically active, these benefits multiply. A study published in the Archives of Internal Medicine found that a brisk 30-minute walk just three times a week relieved major depression just as effectively as an antidepressant in middle-aged and older people.
Mental Alertness
Physical activity increases the oxygen to your brain, particularly the frontal regions where it increases reaction times, as reported in the journal, Nature. Physical activity also improves memory, mental function and reduces your chances for dementia and Alzheimer’s disease. Those who walked 18 miles or more per week experienced the most improvements. These studies were reported in the Archives of Internal Medicine and the journal, Neurology.
Social Networks
“A rich social network may provide better social support and consequently better access to resources and material goods. Large social networks also may enhance brain reserve by providing intellectual stimulation,” said Laura Fratiglioni at NIH’s conference on brain function and preventing cognitive decline. “In addition, neuropathological data have shown that subjects with a similar amount of neuropathological lesions had higher cognitive performances if they also had larger social networks,” said Fratiglioni, Professor of Geriatric Epidemiology, Karolinska Institute in Stockholm, Sweden.
Leisure Activities
Most studies have suggested “a protective effect of leisure activities, especially mentally stimulating activities, against dementia,” said Fratiglioni. “These activities, which include reading, playing board games and musical instruments, knitting, gardening, and dancing, often have been associated with a reduced risk of dementia. Furthermore, a recent review of prospective studies also has concluded that physical activity may reduce the risk of Alzheimer’s by approximately 45%. However, most physical activities also include social and mental components in addition to the physical component. Indeed, complex leisure activities composed of all three components of physical, mental, and social activities seem to have the most beneficial effect.”
Are you engaging in a “Smart” Lifestyle? Eating plenty of “Smart” foods? Please comment below in “comments,” and let me know how you are doing!
So Saturated
- At December 10, 2010
- By Katherine
- In Articles
- 0
Original Content, The Washington Post
Saturated fats are the “evildoers” of the nutrition world, and they come in the guise of some of the most delicious foods: butter, cream, cheese, chocolate, coconut, prime rib.
How could something so good be so bad? Well, first of all, let me assure you that not all saturated fats are created equal. In fact, some of the foods high in saturated fats have redeeming qualities that may mitigate their damage. Second, if there’s one thing I’ve learned in the field of nutrition, there’s never just one magic — or deadly — bullet.
I discovered the power of saturated fats while working with patients. I found when saturated fats are cut to extremely low levels, cholesterol levels drop precipitously. I was stunned at what a simple dietary change could achieve.
The National Academy of Sciences says Americans should minimize their intake of saturated fats, which play a role in raising bad cholesterol (LDL) and increasing the risk of cardiovascular disease, which kills half of all Americans.
Foods contain a mixture of fats, some of which are essential for health. Certain polyunsaturated fats (the omega-3 fatty acids in seafood, flax and walnuts, and omega-6 fatty acids in soybean and corn oil) are essential. You need them in your diet because your body can’t synthesize them, and you’ll develop deficiency symptoms without them.
Saturated fats are nonessential fats, which means that the body can make them on its own, so they’re not needed in the diet. Chocolate and animal fats found in dairy, meat, lard and tallow are high in a saturated fat called stearic acid. While other saturated fats raise LDL levels, stearic acid has been found to have a neutral effect on LDL. In fact, some folks in the chocolate, dairy and meat industries have pointed to this neutral effect as a reason to go ahead and enjoy these foods without worrying about the risk of heart disease.
But a new study appears to challenge this claim. Scientists have found that while it’s true that stearic acid doesn’t raise LDL levels, it still may increase the risk of cardiovascular disease because it increases fibrinogen and C-reactive protein levels in the blood. Fibrinogen and C-reactive protein are both indicators of inflammation, an emerging risk factor in cardiovascular disease development as well as cancer and many other diseases.
“This news is going to change the thinking about stearic acid being neutral,” said David Baer, lead investigator of the study, conducted at the Department of Agriculture’s Diet and Human Performance Laboratory in Beltsville.
In addition to stearic acid, there are three other common saturated fats — palmitic acid (found in palm oil, chocolate and meat), lauric acid (found in coconut) and myristic acid (the most potent LDL-raiser, found in dairy and coconut). These three fats raise not only LDL but also HDL, thus keeping constant that important ratio between the “bad” and the “good” cholesterol. Scientists are not sure how much protection this provides, despite the fact that HDL levels are high. These saturated fats may also cause inflammation, but the research isn’t definitive yet.
But some foods that are rich in saturated fat contain protective, healthy nutrients as well. Chocolate, for instance, contains antioxidants and anti-platelet factors. Coconut also contains antioxidants. There is some evidence that these benefits may help outweigh the risks from the saturated fat. But most experts believe it is still not good to eat large amounts of these foods.
Saturated fats, which are solid at room temperature, have other negative effects. When they’re high in the diet, they replace in the body’s cells the more positive unsaturated fats, which are liquid at room temperature. The saturated fats become incorporated into cell membranes and make the membranes more rigid, causing malfunctions leading to, among other things, insulin resistance.
“Saturated fats can reduce insulin’s ability to control blood glucose and in the long run may cause type 2 diabetes,” says Frank Hu, associate professor of nutrition and epidemiology at Harvard University’s School of Public Health.
Adding to the diabetes connection, a recent Johns Hopkins University study found that dietary saturated fat correlated with higher levels of belly fat, a known risk factor in heart disease, hypertension and diabetes. High-saturated-fat diets may even play a role in dementia and Alzheimer’s disease.
Unsaturated oils do just the opposite. If they’re prevalent in the diet and can compete successfully with saturated fat, they incorporate into the cell membranes instead and increase cell fluidity and flexibility, which is one of many reasons scientists believe they’re so beneficial to overall health.
In fact, there is also a theory that the ratio of polyunsaturated fat to saturated fat in the diet may be more influential in heart disease risk than the absolute numbers — yet another example of the importance of balance in the world of nutrition.
Several large studies have verified that when people replace saturated fat with unsaturated oils, a 40 percent to 65 percent reduction in heart disease deaths can be achieved, especially when a little omega-3 fatty acid is added. Interestingly, these studies showed only a modest reduction in LDL, which illustrates the importance of paying attention to other risk factors such as inflammation.
Comparatively, treatment with statin drugs that lower LDL cholesterol (arguably one of the most prescribed medications today) reduces heart disease deaths by only about 30 percent because it doesn’t remove all the risks. So even when taking statins, dietary change is essential.
“Diet and lifestyle change can work better than statins,” says Ernst Schaefer, director of the Lipid and Heart Disease Prevention Program at the New England Medical Center. “But the problem is compliance.”
Many people find it challenging to reduce the amount of saturated fat in their diets. Life without chocolate or butter seems draconian and a goal that is impossible to meet. But a heart-healthy diet need not be so austere if you keep balance and variety in mind.
The trouble comes with extremes, when you’re eating burgers, fries and a shake — all in one meal. Try this instead: Choose a leaner burger with a green salad and vinaigrette on the side and a bowl of berries and nuts for dessert. The antioxidants from the salad and berries, and the healthy fats from the nuts and vinaigrette just might counterbalance the saturated fat in the burger.
Another solution would be to try to always have surf with your turf. The anti-inflammatory compounds in the omega-3 fatty acids in fish may help counteract the inflammatory compounds in the beef.
“And if you burned what you ate through activity, this all wouldn’t be as much of a problem!” says Baer, research physiologist at USDA.
Know your saturated fats:
Health authorities say that if your LDL is lower than 100, you shouldn’t exceed 10% saturated fat calories. If your LDL is higher than 100, you should keep your saturated fat to no more than 7% of your total calories. I’ve found you can even take it lower, say 3 – 4% of calories- for more dramatic results. But you’ll never get to zero, as a little saturated fat is in just about everything, even some healthy foods!
10% 7% 3-4%
For the typical 2,000 calorie diet, that’s 22 grams, 15 grams, 7 – 9 grams
Here are some common foods and their saturated fat content
cal/g sat fat
Butter, 1 Tbsp 102/7
Corn Oil, 1 Tbsp 120/2
Olive Oil, 1 Tbsp 119/2
Canola Oil, 1 Tbsp 124/1
English Walnuts 185/2
Prime Rib, 1 oz 110/11
Lean Roast Beef, 1 oz 47/2
Skinless Chicken Breast, 1 oz 48/0.3
Wild Coho Salmon 39/0.3
Flounder 33/0.1
Cheese, 1 oz 100/6
Reduced Fat Cheese, 1 oz 70/3
Whole Milk, 1 cup 150/5
1% Milk, 1 cup 102/1.5
Skim Milk, 1 cup 86/0
Chocolate, 1 oz 135/5
Cocoa, 1 oz 75/2.5 (“Droste” Cocoa)
Coconut Milk, 1 cup 452/51
Every Day, in Many Ways
- At December 10, 2010
- By Katherine
- In Articles
- 0
photo by ADA
Original Content: The Washington Post
What are some ways we can eat berries every day?
“A no-brainer,” says Janie Hibler, author of “The Berry Bible” (William Morrow, 2004), “is a berry smoothie for breakfast.” For lunch, she says, throw a handful into your salad. For snacks, carry dried berries and nuts. At dinner, berries go beautifully with meats, grains and main courses. You can also make berry popcicles, syrups for pancakes and spritzers.
Hibler recommends always having berry purees or coulis on hand. “A sauce rivaled by none,” she says. But berries also are great added to drinks, smoothies, yogurts, cereal — you name it.
To make a coulis, rinse and drain the berries, puree them in a food processor and add a little sugar or even liqueur, if desired. It will keep in your refrigerator for three to four days or can be frozen for a month.
Super Fruits & Vegetables
- At December 06, 2010
- By Katherine
- In Articles
- 0
Every Sunday morning I rush to my Farmer’s Market (www.FreshFarmMarkets.org) to taste the latest local delicacy. It’s the highlight of my week. Lately I’ve been buying several quarts of strawberries weekly, but starting soon, I’ll have cherries, blueberries, raspberries, blackberries, plums, peaches, and more to choose from!
This is the perfect time of year to enjoy the most ripe, fresh, flavorful fruits and vegetables – as you can get just about everything you need locally. Whenever my clients make a large purchase at their Farmer’s Market, they see a nice reduction on their scale. This is because fruits and vegetables are the lowest calorie foods you can eat. But they also give you plenty of volume from their naturally high water content – and this helps you feel nice and full.
Fruits and vegetables not only help you lose weight, but improve your health dramatically.
More than 200 studies of various research designs have revealed a strong association between diets high in vegetables and fruits ( five cups daily) and a lower risk for cancer. This is why the National Cancer Institute recommends a minimum of five servings of fruits and vegetables daily.
The American Heart Association is also getting into the act. Its latest guidelines place more emphasis on eating fruits, vegetables, and whole grains, rather than on restricting fat because of fruits’ and vegetables’ influence on the prevention of heart disease and high blood pressure.
Many other health organizations, as well as the United States Department of Agriculture, are getting on the bandwagon and recommending a plant-based diet as protective against chronic diseases.
The research is clear and compelling. We‘ve known the positive statistics for decades. (Of course, our grandmothers knew them before the scientists did… and Thomas Jefferson, before that!) But scientists are just beginning to understand why fruits and vegetables prevent disease so effectively.
Apparently, each fruit and vegetable is a little factory of nutrients and chemicals — called phytochemicals — with potent powers of healing. An apple alone contains more than 150 beneficial, disease-fighting chemicals. And these are substances you can’t get from a pill. They act synergistically in the foods so the whole is greater than the sum of its parts. While an apple has only 6 mg of Vitamin C, it has 1,500 mg of Vitamin C anti-oxidant activity because of the interaction of the Vitamin C and the other nutrients in the apple.
Research has found that when some substances are added together, they boost each other and produce more than a double effect. This may explain why studies on supplements have failed to show the same health-enhancing and cancer-preventive effects as a diet high in vegetables and fruits — the whole foods..
The phytochemicals in fruits and vegetables, when eaten whole, have antioxidant effects, stimulate the immune system, enhance cancer-fighting enzymes, influence hormone metabolism positively, and even have antibacterial and antiviral effect. Phytochemicals are the compounds found in plants. (“Phyton” means “plant” in Greek.) By definition, all plants contain them. The term technically includes vitamins, minerals and fiber. But in the common usage, it has come to refer to all the other compounds in plants that our bodies have evolved uses for. Many of these compounds are potent antioxidants. Others are anti-inflammatories, and still others stimulate the body’s detoxification enzymes. You get them in sufficient quantities by eating the 5 cups of fruits and vegetables that the USDA recommends. All fruits and vegetables contain them–but the greatest concentration of beneficial phytochemicals is generally found in the most intensely colorful fruits and vegetables. (Notable exceptions would be onions, garlic and cauliflower.)
More than 900 different phytochemicals have been found in plant foods and more will be discovered. These protective plant compounds are an emerging area of nutrition and health, with new research reported every day.
Recommended book: The Color Code: A Revolutionary Eating Plan for Optimum Health
Powerful Fruits and Vegetables That Hold Promise for Human Health
While eating a variety of fruits and vegetables is recommended for maximum health, there are some which we call the “superstars,” which you should try to eat daily.
1. Broccoli Family
People who regularly consume brussels sprouts, cabbage and broccoli have reduced incidence of certain cancers, especially cancer of the colon. They actually provide potent anti cancer enzymes in the body.
2. Tomatoes
Men who consumed 10 or more servings of tomato products a week had a 35% decrease in risk of prostate cancer relative to those who consumed 1.5 servings or fewer per week. This is largely attributed to “lycopene” in the tomatoes, which is also in other red fruits such as watermelon, pink grapefruit and guava. Men with lycopene levels in the top 20% had a 46% decrease in risk of heart attack compared to those in the bottom 20%. Lycopene is a potent scavenger of gene-damaging free radicals.
3. Dark Green Leafy Veggies (kale, spinach, collard greens and turnip greens)
People who consumed spinach or collard greens 2 to 4 times per week had 46% decrease in risk of age-related macular degeneration (the leading cause of preventable blindness) compared to those who consume these vegetables less than once per month. This is attributed to the phytochemical “lutein” in the carotenoid family. Absorption of carotenoids in your body is increased by cooking and by the presence of fat (so cook in a little healthy olive or canola oil!)
4. Garlic
The Iowa Women’s Study found the risk of getting colon cancer was decreased by 32% in realistic periodic consumption of garlic. This is largely attributed the the “alliinase” found in garlic. Allinase is preserved in foods if garlic is crushed and allowed to stand for 10 minutes before it is cooked. This result should also be found in other “Allium” family foods: onions, leeks, chives, scallions.
5. Berries and Red/Purple Grapes
Red/Purple fruits and vegetables such as red and blue grapes, blueberries, blackberries, cherries, strawberries, beets, eggplant (skin), red cabbage, red peppers, plums and red apples are loaded with powerful antioxidant called “anthocyanins.” They delay cellular aging and prevent formation of blood clots. Full of potent antioxidants and anti-inflammatory compounds. In animal studies.
“In tests at Tufts University, blue foods quenched more free radicals than any other foods. Blueberries and blackberries were clear winners among fresh fruits.”
(“The Color Code: A Revolutionary Eating Plan for Optimal Health” by Joseph, Nadeau and Underwood)
