Strengthen our “Internal” Filtration system Empower the Liver!Green leafy vegetables are powerful Liver tonicsDrink plenty of waterDrink Green Tea—full of Carotenoids, special anti oxidants that help liver functionMilk Thistle is an herb that helps strengthen liver functionVitamin C and Vitamin D3 give a big boost to immune systems and the Liver
Breaking Research Diet Soda linked to heart disease riskDrinking a single can of diet soda each day can increase your risk of having a heartattack or stroke, reports a recent study published in the Journal of General InternalMedicine.The researchers monitored the soda-drinking habits of more than 2,500 individualsand compared them with the number of vascular events, heart attacks andstrokes, that occurred over a 10-year period. After factoring in pre-existing conditionsdiabetes, high blood pressure, BMI, and others, they found that those who weredowning diet drinks on a daily basis were 43 percent more likely to experience avascular event than those who drank none.So what do you do while scientists search for a solution? Simple: Make H2O your mainbeverage. (Squeeze in lemon or lime if you need some extra flavor.) Even though noone is sure how good or bad diet soda is for you, water is a sure bet. Research evenshows that drinking it can improve your mood.
Myths and Facts MYTH •Sugar and refined carbohydrates are more likely to make Fat Makes us fat. Us Fat / All •High Blood Sugar Fat is Bad spikes insulin which increases fat storage. •Good fats are essential for health.
The Truth About CarbsCarbohydrates are Sugar! All Carbohydrates break down, through digestion, into blood sugar (glucose) The hormone INSULIN is needed for our cells to use glucose Carbs are the primary sources of fuel for the body The key is how FAST they break down "Slow" Carbs are Good, "Fast" Carbs are Bad
CARBOHYDRATE CHOICES Limit "Fast-digesting" Carbs Also known as simple or refined carbs • Found in processed, refined foods: - "White" Foods – Bread, Rice, Pasta - Soda - Sweetened drinks - Juices - Candy - Cakes, Cookies, Donuts - Chips, Pretzels - Desserts - Sugars, Syrups, Jams - Sweetened Cereal Digest in 5-10 minutes
INSULIN, BLOOD SUGAR and HEALTH Too much blood sugar and insulin can: • Lead to Type 2 Diabetes, Heart Disease and a whole host of other chronic, weight-related diseases • Speed up the Aging Process • Depress the Immune System • Cause Weight Gain Insulins other job: Store excess blood sugar as FAT! The key to carbohydrates is how MUCH we eat and how FAST they break down
Blood Sugar / Insulin Roller Coaster Eat Fast- Digesting Carbs Blood Sugar Rises Prompts Insulin Secretion The Path to Insulin Stores Sugar as Fat Weight Blood Sugar Gain! Levels Fall Fatigue and Hunger
Refined "Fast" Carbohydrates are a leading cause of Heart Disease!Fast Carbs quickly convert to blood sugarRaise the level of blood fats like TriglyceridesCause Platelets to become unusually stickyReduce levels of "good" HDL CholesterolTrigger the release of excess Insulin
Sugar– 4 grams to a teaspoonPacket = a teaspoon= 4 grams of sugar 10 teaspoons of sugar per serving
BEWARE OF HIDDEN SUGARSugar is also hiding in unlikely foods like: • Pasta • Bagels • Bread • White RiceA large plain bagel contains the equivalent of about 14 teaspoons of sugar!A 1-cup serving of pasta contains the equivalent of 10 teaspoons of sugar!
BETTER CARBOHYDRATE CHOICES Eat "Slow-digesting" Carbs Also known as complex carbs • Tend to be found in foods designed by Mother Nature - Most Vegetables - Fruits - Nuts and Seeds - Beans and Lentils - Whole Grain Breads - Whole Wheat Pasta - Oatmeal - Sweet Potatoes - Brown Rice Digest in 20-45 minutes
"Slow-digesting" Carbs are High-Fiber Benefits of Fiber: • Slows the digestive process • Helps stabilize blood sugar levels • Helps cleanse digestive tract The amount of fiber in a product generally indicates how healthy it is – a good “Whole Grain” Bread should have at least 3 grams of fiber per slice Slow carb foods also have Vitamins and powerful Phytonutrients that have significant Anti-Oxidant properties that help protect our cells from damage and disease
SUPER BIG FOOD! Salads: Antioxidants, many Phyto-nutrients and Vitamins as well as Enzymes
Why We Need Protein • Proteins are the primary building blocks that form the body’s infrastructure • Needed for the growth and repair of all human tissues, esp. hair, skin, bones and muscles • All hormone production and balance depends on protein • Needed for the manufacture of antibodies and enzymes We even need protein to THINK! All of our neurotransmitter brain chemicals are derived from protein
The Best Way to Start the Day BREAKFAST OF CHAMPIONS: • Overnight we use available protein to rebuild our organs, muscles, bones and tissues • By breakfast time, we need to replenish our supply • Try to get about 10-20 grams of protein each morning
Protein Sources• Protein is made of amino acids - Building blocks of the body - The body needs 20 amino acids -- eight are “essential” -- must get them from food • Protein is contained in both animal and plant sources - Animal protein is considered “complete” because it contains each of the eight "essential" amino acids - Vegetarians must eat a variety of plant food
SUPERFATS- OMEGA-3’S“FISH AND FISH OIL: GOOD FOR THE HEART, THE MOOD AND THE MIND” - Dr. Weils Weekly Wellness Bulletin, 5/6/02 Omega-3 fatty acids Salmon • lower LDL • reduce triglyceride levels • inhibit blood clots • maintain elasticity of artery walls • stabilize arrhythmia • ease depression • improve brain functionWalnuts Tuna
Salmon Anti- Inflammatory Salmon. Coldwater fish, including salmon, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super-healthy fats than does farmed salmon. Shopping tip: All salmon from Alaska is wild, whereas Atlantic salmon is usually farmed. Herring, sardines, and tuna also contain omega-3s.
Sources of Omega-3’sFatty Fish – Salmon, Tuna, Sardines, MackerelOmega-3 enriched eggs produced from hens fed diets containing ground flaxseed an alternative dietary source of omega-3 fatty acidsHealthy Life Bread100% Whole WheatWhole Grain withFlaxseed & Omega-3 Whole grain breads made with flax
Omega 3’s – Fish Oil Capsules Try for 1000 mg=1 gm per day
TRANS-FAT: The “UGLY” Fats "Hydrogenated / Partially-hydrogenated Vegetable Oil" – Quantity of Trans Fats are now on food Nutritional labels – Jan. 2006 "Fake" Fats: oils artificially "saturated" with hydrogen to be solid Not compatible with our body chemistry Circulates in bloodstream as a solid rather than oil Raises LDL, Lowers HDL, Causes Oxidation Evidence suggests even one gram is too much for a healthy diet – Tufts University School of Nutrition
lammatory The body’s basic emergency- response system – ―Friendly Fire‖ Immune system sends infection- fighting cells to attack an invader Short-term inflammation can be lifesaving
Now believed to be a central factor in: Cardiovascular Disease Cancer Stroke Diabetes Rheumatoid Arthritis, Asthma, Multiple Sclerosis, Crohn’s Disease
Inflammation Chronic, low-grade inflammation is a silent predator. You can’t usually see or feel the damage, but chronic inflammation significantly increases the risk of Heart disease, Cancer and Alzheimer’s. Your doctor can measure it with the ―high-sensitivity C-reactive protein,‖ or CRP, test. Dr. William Meggs puts it this way in his book The Inflammation Cure, ―Inflammation may well turn out to be the elusive Holy Grail of medicine–the single phenomenon that holds the key to sickness and health.‖ Processed sugars and other high-glycemic starches increase inflammation, just as they raise blood sugar, according to an article in the March 2002 American Journal of Clinical Nutrition. Aspirin, ibuprofen, and many other drugs reduce inflammation, but they pose a risk of side effects and no doctor’s going to suggest taking these drugs on a regular basis because your CRP is elevated. However, many foods have anti-inflammatory benefits, and the only side effects are excellent health benefits.
WHAT CAUSESCHRONIC INFLAMMATION?Our Immune System trying to protect us from many ―LIFESTYLE‖assaults:―Bad‖ Fats (Too many Omega 6’s too few Omega 3’s-We consume 1/6th the amount of Omega 3’s that we did in 1850)Too many Calories (Sugar) Free RadicalsSmokingLack of ExerciseStress
Anti- Anti-Inflammatory Foods InflammatoryOlive oil. Olive oil is a great source of oleic acid, an anti-inflammatory oil. In addition, researchers wrote in the October2007 Journal of the American College of Nutrition that those whoconsume more oleic acid have better insulin function and lowerblood sugar. Tip: Opt for extra-virgin olive oil, which is the leastprocessed, and use it instead of other cooking oils. Other ―cold-pressed‖ or―expeller-pressed‖ oils can be good sources, too.Salads. Dark-green lettuce, spinach, tomatoes, and other saladveggies are rich in vitamin C and other antioxidants, nutrients thatdampen inflammation. Tip: Opt for olive oil-and-vinegar saladdressing (vinegar helps moderate blood sugar).Cruciferous vegetables. These veggies, which include broccoli,cauliflower, Brussels sprouts, and kale, are also loaded withantioxidants. But they provide one other ingredient — sulfur —that the body needs to make its own high-powered antioxidants,such as glutathione.
Anti-Inflammatory Foods Anti- Inflammatory All Berries have Anthocyanins- A potent anti inflammatory
Anti-Inflammatory Foods Anti- Inflammatory Cherries. A study in the April 2006 Journal of Nutrition showed that eating cherries regularly can significantly reduce inflammation. Cherries are also packed with antioxidants and relatively low on the Glycemic index Tip: Frozen cherries are available all year long and make a tasty dessert with a little yogurt or cheese. Blueberries. These tasty fruits are chocked full of natural compounds that reduce inflammation. Blueberries may also protect the brain from many of the effects of aging. Frozen are usually less expensive than fresh—and just as good. Turmeric. This spice is a powerful, natural anti-inflammatory compound. Turmeric has long been part of curry spice blends, used in southern Asian cuisines. Tip: Buy powdered curry spice (which contains turmeric and other spices) and use it as a seasoning when pan-frying chicken breasts in olive oil.
Anti-Anti-Inflammatory Foods InflammatoryGinger. This relative of tumeric is also known for its anti-inflammatory benefits, and some research suggests that it might alsohelp control blood sugar.Garlic. Garlic may have some anti-inflammatory and glucose-regulating benefits and it may also help your body fight infections. Atthe very least, it won’t hurt and makes for a tasty addition to food.Kitchen tip: Dice garlic 15 minutes before using to allow the Allicin tobe more bio available.Green tea. Like fruits and vegetables, green tea contains naturalanti-inflammatory compounds. It may even reduce the risk of heartdisease and cancer. Tip: Drink a cup a day — or brew it like sun tea,refrigerate, and serve.
AntiAntioxidants help put out Inflammation Oxidants
Super Anti-Oxidants Lycopene Carotenoids Found in foods like Tomatoes. Powerful compounds thatPowerful preventer of prostate support liver function and cancer reduce risk of chronic diseases Some Types of Antioxidants Flavonoids Catechins Powerful natural chemicals found in Dark Chocolate and Plant based Anti Inflammatory other foods and antioxidant found in many different fruits and vegetables
FREE RADICALSWe as humans don’t actually age, we do not getsick and we don’t get diseases - our cells do.Cells are made up of many atoms. What makesan atom healthy is that it has “paired electrons”.This gives the atom a stable orbit. A n t i oAtoms missing an electrons are not just “bad” - x i dThey actually destroy surrounding atoms by a n t sstealing their electrons. An atom missing anelectron is called a Free Radical and FreeRadicals alter or destroy cells. Cells that die,and cells that replicate in a damaged state arethe cause or contribute to premature aging,sickness and disease.
FREE RADICALS EFFECTS React withEnvironmental sourcesof Free Radicals: FREE RADICALS • Processed Foods (especially fried foods body cells and “charred” foods) • Trans Fatty Acids • Ozone • Radiation • Microwave Immune • Cell Phones System DNA Cell’s Cholesterol • Chemical Additives Energy • Food Preservatives System • Pesticides PLAQUE Degenerative • Hg (Mercury) fillings CANCER Diseases AGING CANCER
ORAC Defined Anti OxidantsThere’s a way to test how well a food ornutrient protects against cell damage. It’scalled ORAC – Oxygen Radical AbsorbanceCapacity. The higher than ORAC value, thegreater the antioxidant power.The USDA recommends we consume 3,000to 6,000 ORAC units daily. 80% of thepopulation is consuming less than 1,000ORAC units a day. The USDA recommended"5-a-day" fruit and vegetable servings will giveyou an ORAC score of about 1,750 units.
Powerful Produce Anti Oxidants Fruits – “Nature’s Candy” Blueberries (1/2 cup) 3,210 Blackberries (1/2 cup) 2,685 Raspberries (1/2 cup) 2,236 Fuji Apple (1/2 cup) 2,156 Strawberries (1/2 cup) 1,784 Raisins (1/4 cup) 1,426ORAC: OxygenRadical Absorbance Oranges (1/2 cup) 675Capacity Red grapes (1/2 cup) 663 Cherries (1/2 cup) 516 Source: Tufts University Center for Aging
Powerful Vegetables Anti OxidantsVegetables ORAC Content Broccoli (1/2 cup) 1193 Beets (1/2 cup) 850 Red bell peppers (1/2 cup) 894 Brussels sprouts (1/2 cup) 866 Yellow corn (1/2 cup) 855 Spinach (1 cup) 840 ORAC: Onions (1/2 cup) 783 Oxygen Radical Absorbance Capacity Source: Tufts University Center for Aging
It’s Easy to Add Vegetables!Frozen: As healthy asfresh . . . Fresh
SUPERFOODS Spinach Antioxidant – Vitamins A & C, Folate – protects against heart disease, cancer and stroke, offers memory protection Romaine Lettuce Excellent source of vitamin A and lutein, vitamin K, folate, vitamin C, manganese, and chromium Very good source of dietary fiber and 6 vitamins and minerals Broccoli High in Fiber, Antioxidant, memory protector
SUPERFOODSOnions: Powerful antioxidants called flavonoids (Quercetin) plus other amazing health benefits Lower Blood Sugar Improve Cholesterol People consuming the most Onions, Broccoli, Tea and Apples lowered their heart disease risk by 20%Garlic: Antioxidant and natural anti-biotic, blood cleanserTomatoes: Excellent source of Lycopene which has been shown to protect against cancer, esp. prostate cancer Best when cooked, especially with olive oil
Yogurt --“It does do a body good!”- Lowers body fat, improves digestion, great source of Calcium-Reduces arthritis, protects against ulcers, and cleans your fuel injection system
An Awesome ANTIOXIDANT! Anti Oxidants COFFEE! Recent Research: • Coffee provides more antioxidants than any other food or beverage in the American dietScranton, Pennsylvania 8/05 University of • A study on Caffeine showed that women who drink Coffee versus Cola had the lowest risk of developing high blood pressure Research Study -- Brigham and Womens Hospital 11/05
Green Tea Anti Oxidants Green tea has zero calories and tons of antioxidants In one study, those who took daily doses of green tea extract burned 80 more calories per day. That’s 30,000 calories a year.
Some “new” Super foodsACAI Berries GOJI Berries Very high antioxidant levels and possibly multiple health benefits
Pomegranate A glass of pomegranate juice contains about 40% of the US Recommended Daily Allowance (RDA) of Vitamin C. It also has Vitamin A, E and folic acid in good quantities. It has more antioxidants ounce for ounce than does red wine or green tea. It has been shown to reduce plaque in the arteries, and to raise ―good‖ levels of cholesterol while helping lower ―bad‖ cholesterol. Some preliminary research suggests that pomegranate juice may be helpful in preventing heart disease, heart attacks and stroke. Another interesting study has evaluated pomegranate juice and osteoarthritis. Pomegranate juice tends to act as an inhibitor on enzymes responsible for damaging cartilage. These studies applied extract of pomegranate directly onto damaged cartilage.