antioxidants » Beyond Prescriptions

My Seven Steps Of Prevention That Have Led To Better Health

Aging, Nutrition, Positive Thinking, Toxic Chemicals, Vegetarian Diet, weight loss No Responses »

Feb 262013

I turned 70 today. It is a real milestone for me, especially since when I look back to turning 50 (which was a big milestone as well) I was facing some real serious health issues. Fortunately I took responsibility for my own health and began reversing some unhealthy habits and taking steps that made the difference. Today I feel younger than I did at 50, am prescription-free and full of energy! So I feel empowered to enter the next decade prepared and full of excitement, feeling much stronger and healthier than I ever have felt before.

So what are these seven “steps” that made the difference? Here goes…….

(1) I replaced all household toxins from my home ~ no more bleach, ammonia, formaldehyde, phthalates, butyl cellosolve… any household cleaners that were “outgassing” toxic odors and fumes into the home (including laundry products) with nontoxic, concentrated biodegradable cleaners and fragrance-free laundry concentrate. This really helped my husband who is highly allergic to dust and strong chemicals.

(2) I replaced all of my personal care products with nutrient based, pH balanced, hypoallergenic (never animal tested) healthy beauty products, formulated without parabens, FD&C or D&C dyes, propylene glycol, animal products or by-products, mineral oils or petroleum, sodium lauryl sulfate or sodium laureth sulfate and phthalates. Basically my skin care products include only antioxidants and nutrients my skin craves (nutrition therapy skin care system). My soaps are “soap-free” – containing soothing oatmeal, vitamin E and wheat germ oil that softens my skin. It is also biodegradable and pH balanced.

(3) I eliminated all meat from my diet and concentrated on lots of vegetables and fruits, preferably organic and legumes such as lentils and black beans. I still occasionally eat wild salmon. Avoiding highly processed and refined foods and concentrating on more nutrient-dense foods has become my mission. This, of course, leads me to purchase primarily perishable food rather than prepackaged food. I start each morning with a nutritious shake with 24 grams of protein, 6 grams of dietary fiber, lactose free, low glycemic index, gluten-free, with 35% of the DV of 21 vitamins and minerals. It also contains Leucine which helps me retain muscle, not fat. This has enabled me to drop almost 25 pounds this past year. This program is helping me to be at a more healthy weight and body mass index.

(4) I avoid cans and plastic as much as possible because of the BPA (bisphenol A) which is a hormone-disrupting chemical that mimics estrogen, a cancer causer in lab animals, and possible source of hyperactivity and other behavioral disorders in children. The plastic containers marked with a number 7 on the bottom can leach BPA, making them a no-no. If I use plastics in the kitchen I look for those marked number 1, 2, 4 or 5. These are the safest ones. A good resource to use to learn more is the Green Guide, the Web site run by National Geographic Magazine (thegreenguide.com). Just click on the section called “Buying Guides” and then click on “Plastic Containers” under “Kitchen.” I have found my choice is to use glass containers in the kitchen.

(5) The water I drink is always filtered with a water system that uses a refillable carbon-block filter system, (filtering 80 gallons of water per filter). It saves me money and gets rid of the chemicals such as pesticides, heavy metals and industrial pollutants that can be in our drinking water. Since the body is made up of about 70% water, water is linked to all the body’s functions. In the colon, it is essential to flushing out waste matter and toxins.

(6) I literally replenish my cells each day with nutrient-dense foods such as broccoli, kale, dark leafy greens, cabbage, tomatoes, etc. Unfortunately food is not as nutritious as it once was (According to data collected by government agencies in the U.S. and U.K., modern harvests are lower in many nutrients than those in the 1940s and 1950s because of poor soils and synthetic fertilizers) so I have chosen to supplement with products that are tested for harmful contaminants resulting in products of the greatest purity and potency possible. I supplement daily with multivitamins (that support overall nutrition and may help prevent chronic illness by simply providing the basic micronutrients often missing from modern diets), Omega-3 fish oil which help reduce inflammatory conditions and protect against heart disease, cancer and other chronic illness, and calcium, vitamin D and magnesium which helps to protect my bones (with vitamin D helping to decrease the risk of some cancers. I also take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend that improves cell defense, increases cell energy, promotes cell repair and optimizes cell performance.

(7) I have incorporated exercise into my daily routine. Most studies do agree that for optimal health it is important to exert yourself aerobically for 30 to 45 minutes at least 3 to 4 times a week. Even dividing this into several smaller increments has shown to be beneficial. I have joined the YMCA and love the water aerobics program they offer. I actually lift weights and “kick-box” in the water 3 days a week. This has really helped me with my weight loss as well.

So there you have it! It is interesting that Time Magazine, just this week, (Vol. 181, No. 8, 2013) published an article called Bitter Pill ~ Why Medical Bills Are Killing Us by Steven Brill, which is a powerful examination of America’s health care costs. It is actually frightening to read and I am so happy that I chose, 20 years ago, to take charge of my health and practice prevention. It has enabled me to lead a much healthier and more robust life and I look forward to reaching my 80′s and 90′s with the same vigor!

Tips To Help Prevent Alzheimer’s Disease

Aging, Nutrition No Responses »

Jan 172013

I found this statistic very alarming. I had no idea Alzheimer’s Disease was so prevalent; basically, one in eight older Americans have the condition. My post this week is about ways to protect our brain from this deadly disease.

We cannot prevent getting older just as we can’t change the genes we inherited from our parents. But we can do something as simple as moving our bodies. According to Dr. Oz, exercise may not only protect the heart, they may protect us from Alzheimer’s. In fact, in animal studies, exercise has been shown to clear beta-amyloid better than any pharmaceutical we know of. (Beta-amyloid circulates in human blood and in cerebrospinal fluid and is deposited into plaques and found in the brains of patients with Alzheimer’s disease).

Dr. Oz recommends 20 minutes of aerobic exercise 6 or 7 days each week. In fact, new research actually shows increased growth of the brain’s “memory center” in people who exercise regularly. All the more reasons to hit the gym or take that extra set of stairs instead of the elevator! Research presented at the Alzheimer’s Association’s International Conference in July suggests that strength training could be the best exercise intervention.

Among the small studies presented, one demonstrated that women between ages 70 and 80 benefited from weight-lifting, walking and balance exercises, but those who used weights showed the most improvement. I was excited to read this as I have been lifting water weights 3 days a week at the Y!

Did you know that Alzheimer’s Disease is now being called type 3 diabetes? Check out this post for more information about this. According to Dr. Oz, in his book YOU:Staying Young, this is because Type 2 diabetes (the kind associated with being overweight) increases the risk of Alzheimer’s, probably by increasing inflammation or arterial aging, but also because too much of the hormone insulin in the brain can stimulate beta-amyloid buildup.

We are definitely talking about lifestyle changes here; obviously diet plays an important role as well as exercise. One study even indicated that the more negative your overall demeanor the more it will affect your health, possibly leading to cognitive decline and Alzheimer’s. Avoiding sugar and highly processed refined foods is critical in establishing optimal digestive health and improving our immune response, yet another lifestyle choice to preventing this disease. Neurofibrillary tangles associated with Alzheimer’s disease contain aluminum (an element that makes up 14% of the earth’s crust) according to Dr.Oz. He suggests that although there is no evidence suggesting that aluminum causes memory problems, it’s better to try to avoid it. Use sea salt instead of table salt, which is processed with aluminum to avoid caking. Other things that contain aluminum include nondairy creamers, antacids, cans, certain cookware and antiperspirants.

One of the best ways to feed our brains are omega-3 fatty acids – the kinds of fat found in fish like wild salmon. These healthy fats not only help keep your arteries clear but improve the function of your message-sending transmitters. Eating about 15 ounces of fish each week can achieve this or simply take purified, pharmaceutical-grade omega-3 fish oil capsules with DHA.

What about you? Are you concerned about memory loss? What are you doing to prevent this from happening?

Can We Slow Down The Aging Process?

Aging, Dangers of Sugar, weight loss No Responses »

Dec 112012

As 2012 winds down, it is hard to believe another year has almost passed. They say time flies! And of course we are all another year older ~ let’s face it ~ we all age. Our cells are bombarded every day by stress, poor diet, and environmental conditions. Can we really slow down that clock?

In the Nutrition Report, Eating Well, June 2011, Karen Ansel, M.S. R.D. reported that the U.S. Dept. of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) update the Dietary Guidelines for Americans every 5 years. Last January the results were released and the information they shared includes 6 easy rules that can help us all live a longer, healthier life. They include:

Stop Eating Too much ~ Losing just 5 to 10% of your body weight can lead to better blood pressure, a decreased risk of diabetes and improved lipid levels. (According to the International Food Information Council, only 12% of Americans know how many calories they need in a day). Ansel reminds us that by taking our current weight (in pounds) x 12 you will know how many calories you need to maintain your weight. If you subtract 500 calories per day from this number, you will shed about a pound a week; trim 1,000 calories and you will lose 2 pounds a week. Anything more than that will deprive you of important nutrients. One thing that has helped in our family is by using smaller plates. Smaller plates…..smaller portions! Another suggestion ~ when you eat out, order the appetizer and salad rather than an entree.

GO For More Fruits and Vegetables ~ Eating Well Advisor Rachel Johnson recommends following the Guidelines in making literally half of the plate fruits and vegetables. Since only 1 in 4 Americans are even getting the recommended servings of these per day, this is good advice. The most nutrient-rich ones are dark green,, red and orange. I love to pile my plate with salad. Adding red peppers, grape tomatoes, carrots, dried cherries, peaches, apples or red grapes add a lot of nutrients without a lot of calories.

STOP Eating Junk ~ The top source of calories (35%) are starchy desserts (cookies, cakes, pastries). These contain artery-clogging saturated fats contributing to heart disease (now affecting 37% of Americans). Added sugars include table sugar, honey, molasses, agave and high-fructose corn syrup. Eating naturally sweet foods (fresh and dried fruit) will give you less calories, and vitamins, minerals, phytochemicals and fiber. There are also plant-based fats found in nuts, nut butters, seeds, and avocados. Did you know Americans on average take in 3,400 millgrams of sodium each day? (a third more than the recommended daily limit which is only 1 teaspoon salt) High salt intake leads to high blood pressure, diabetes and chronic kidney disease. Our family avoids processed foods (which are loaded with salt) and stick with fresh foods. Also, when we purchase canned beans, we make sure to rinse them first to get all of the salt out.

MAKE WAY for leaner meats and poultry and vegetable protein ~ The usual staples in Americans” diets include cheese, whole milk, butter, and certain cuts of meat and poultry. These make our diets 1 and one half times as much saturated fat as we should be having. Ansel cited a study done in a 2009 Journal of Nutrition with 350,000 American men and women. They were following their diets and found that the death rate was 20% lower in the 10 years of the study of those who consumed lean meat, low-fat dairy and a few added solid fats. I found it interesting that vegetable protein is mentioned as a great “lean choice.” I gave up all meat except fish 2 years ago and concentrate on beans, peas and nuts and some soy.

GO for more whole grains ~ Unfortunately we consume a lot of refined grains rather than choose brown rice, oats and 100% of whole-grain cereal, bread and pasta. (Half of Americans are eating less than half an ounce of whole grains a day). The Archives of Internal Medicine Study attributes a reduced risk of death from cardiovascular, infectious and respiratory diseases because of the fiber from whole grains and as result state that upping your whole-grains intake could lengthen your life.

GO fish ~ Fish is low in calories and packed with protein and a source of the omega-3 fats EPA and DHA (shown to improve heart health and reduce risk of dying from a heart attack according to Dariush Mozaffarian, Dr.P.H.M.D. at Harvard School of Public Health). Ansel reports that a 2009 Nutrition, Metabolism and Cardiovascular Disease study found that people who ate a 5-ounce serving of seafood 5 times a week for 8 weeks lost nearly 4 pounds more than people who ate the same number of calories but no seafood. Worried about mercury? Avoid swordfish, tilefish, king mackerel and shark and limit albacore tuna to 6 ounces a week. My husband and I love to put our wild salmon into a “light” alfredo sauce mixed with steamed broccoli, and red and yellow peppers.

An additional thing my husband and I do each day is take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend, clinically shown to slow aging at the cellular level by improving cell defense, increasing cell energy, promoting cell repair, and optimizing cell performance. Ask me about it.

Going back to the first rule of eating recommended, Eating Less, I have found a plan that has really helped me to satisfy my cravings and get the nutrients and protein I need without adding extra calories. If you are close to Chapel Hill, I am having a tasting party at my home on January 5th from 10 am until Noon and would love to share these products with you. If you can’t make it, contact me and I will send you a sample.

Meanwhile, enjoy the holidays! Perhaps by following some of the guidelines here, you will not fall into the usual weight gain that this season often brings.

Love That Chocolate!

antioxidants No Responses »

Apr 052012

Who would believe that chocolate, that amazing, delicious, decadent treat could be healthy? According to the latest research on chocolate, it is looking good according to cocoa researchers at a recent three-hour symposium devoted to science and technology.

Eric Ding, PhD, instructor of medicine and nutritional epidemiologist at Harvard Medical School discussed his review of 24 published studies on chocolate including more than 1,100 people. One of the heart benefits of it is the lowering of blood pressure, a definite risk factor for particularly those over 50. Studies have shown that consuming a small bar of dark chocolate daily can reduce blood pressure in people with mild hypertension.

It was also found that chocolate can increase HDL or “good” cholesterol as well as improve blood flow. Even those with type 2 diabetes found improvements in their blood vessel functioning (which helps to reduce heart disease) after eating chocolate. These cocoa scientists have now formed the International Society of Chocolate and Cocoa in Medicine. Sounds serious!

So what is the magic ingredient in chocolate? An antioxidant, epicatechin, is in much of the chocolate research as it appears to have an effect on the powerhouse of the cell, known as the mitochondria. Epicatechin is a particularly active member of a group of compounds called plant flavoniods. Flavoniods keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries according to WebMD.

It is important to remember that milk chocolate contains added butterfat (which can raise blood cholesterol levels) and has less antioxidants and other beneficial phytochemicals, so dark chocolate is definitely the one to choose. The polyphenols, protective chemicals found in plant foods such as red wine and green tea, are found in comparable quantities in dark chocolate. These antioxidants reduce the ongoing cellular and arterial damage caused by oxidative reactions.

According to John Robbins, research performed at the Department of Nutrition at the University of California, Davis, found that chocolate thins the blood and performs the same anti-clotting activity as aspirin. (I personally would much rather opt for that ounce of dark chocolate than reach for an aspirin!) He even stated that the polyphenols in chocolate inhibit clumping (a process called aggregation), thus reducing the risks of atherosclerosis. This is sounding better and better!

So now that we know it is good for us …..how much can we have and not gain those extra pounds? According to a study published in the American Journal of Clinical Nutrition, adding only half an ounce of dark chocolate to an average American diet is enough to increase total antioxidant capacity 4% and lesson oxidation of LDL cholesterol. I know…..I know……that does not sound like much of a treat….. we also have to realize not all chocolate is considered equal ~ much of the chocolate out there have had the antioxidant properties removed. It is hard to believe that a lot of those chocolate bunnies out there will add the calories but not those antioxidants we were promised!

So what to do? Choose a reputable source for your chocolate indulgence. I have chosen NamaKiss, a company that describes their chocolate as raw, vegan, mineral-rich, all natural and organic. Their site comes from Japan, so when you click on it, be sure and click on the American Flag to get the US website. “We use absolutely no flour, white sugar, eggs, dairy products, grains, soy, gluten, preservatives, or additives. Nama Kiss sweets are made using only organic plant based ingredients and are made at a low temperature in order to preserve their life-giving enzymes, vitamins, and minerals.Sweetened with agave”.

How about you? Do you have a favorite chocolate? I plan to indulge once a day with my 1/2 ounce!

Will Aging Occur Faster If I Do Not Eat My Veggies?

Aging No Responses »

Mar 262012

Have you ever noticed what happens to the inside of an apple when it is cut? It is turning brown because of the iron-containing chemicals inside the apple’s cells are reacting to the oxygen in the air.

What happens to an apple is also what happens inside of our body. Just as after one hour, a cut apple shows noticeable cell damage from being exposed to oxygen, our bodies have harmful chemical substances called free radicals which are the result of oxidation in our cells and may reduce our body’s ability to make healthy cells. Many scientists characterize this process as “aging.”

Free radicals can be generated by polluted air, cigarette smoke, alcohol and medications, or they can come from the body’s own natural processes. If an apple is treated with an antioxidant (vitamin C) it will stay fresh and undamaged. How many of us remember our mothers or grandmothers putting lemon juice on cut fruit? Just as an apple can be restored, antioxidants which include Vitamin C, E, and A (one safe form is beta carotene) and the mineral selenium – all nutrients that absorb free radicals and help make them harmless, can make a difference for us.

These antioxidants literally “sacrifice” themselves to break the oxidation chain and that is why we constantly need to replenish the body’s antioxidant supply through our diet. Food sources include citrus fruits (vitamin C), yellow and green vegetables (beta carotene), and soybean oil (Vitamin E) As a team, the antioxidants help maximize cell defense.

Dr. Lester Packer, Ph.D., Dept. of Molecular and Cell Biology, University of California, states that overwhelming evidence now indicates that antioxidants play a critical role in wellness, health maintenance, and the prevention of chronic and degenerative diseases. It is as simple as eating 5 servings of fruits and vegetables daily, yet only 10%
population takes even this simple step. Dr Packer further states, “Preserving wellness and preventing disease is far less costly than treating diseases once they have developed.”

Eight out of ten doctors, according to Medical Tribune Poll, supplement their diets with antioxidants…..should you?

An “All-American” Food & Obesity Linked to Cancer Risk

Uncategorized No Responses »

Jul 282011

There is nothing more “American” than the traditional hot dog served at ball parks, picnics and family events. Now a national medical group, The Physicians Committee for Responsible Medicine, A Washington D.C. group that promotes preventive medicine and a vegan diet, unveiled a billboard Monday near the Indianapolis Motor Speedway with the advisory: “Warning: Hot dogs can wreck your health” all done to increase awareness of a link between colorectal cancer and hot dogs.

“A hot dog a day could send you to an early grave,” says PCRM nutrition education director Susan Levin, M.S., R.D. “Processed meats like hot dogs can increase your risk for diabetes, heart disease, and various types of cancer. Like cigarettes, hot dogs should come with a warning label that helps racing fans and other consumers understand the health risk.”

So what is in the hot dog that would cause such concern? According to Dr. Edward F. Group III, founder of Global Healing Center, “Hot dogs contain nitrites which are used as preservatives, primarily to combat botulism. During the cooking process, nitrites combine with amines naturally present in meat to form carcinogenic N-nitroso compounds. It is also suspected that nitrites can combine with amines in the human stomach to form N-nitroso compounds. These compounds are known carcinogens and have been associated with cancer of the oral cavity, urinary bladder, esophagus, stomach and brain.”

Another report, found at www.dietandcancerreport.org states that no amount of processed meat is considered completely safe and found that there is more evidence than ever that a person who weighs too much is more likely to develop cancer. Excess body fat increases the risk of cancer of the colon, kidney, pancreas, esophagus and uterus as well as postmenopausal breast cancer. Karen Collins, a cancer institute nutrition advisor, stated that the body fat we carry around on the waistline and thighs is a metabolically active tissue that produces substances in the body that promote the development of cancer. This can be a scary thought considering our post about obesity growing in America.

The American Institute for Cancer Research and the World Cancer Research Fund gives us the following recommendations on how to cut cancer risks:

Maintain a healthy body mass index of 18.5 to 14.9
Limit consumption of red meat to no more than 18 ounces (cooked) a week
Eliminate processed meats such as bacon, ham, sausage and lunchmeat
Eat 5 servings or more of fruit and vegetables a day
Limit consumption of alcohol to no more than 2 drinks a day for mean and one for women
Exercise at least 30 minutes a day
Limit consumption of salt
Limit processed foods high in added sugar and fat

I would add to that list adding more fiber to our diets daily (fiber from plant foods act as a bulking agent to reduce carcinogenic concentration) ~ recommended intake for women is 25 gr per day and men 38 gr per day ~ as well as including antioxidants (Vitamin C, Vitamin E and Beta-Carotene).

The World Health Organization has stated that 85% of cancers are down to lifestyle with 50% being due to dietary choices. Something to think about.

One of Nature’s Super Foods ~ Blueberries

pterostilebene, Uncategorized No Responses »

Jun 162011

Yesterday my husband and I were enjoying a healthy lunch at Whole Foods and noticed that the organic blueberries were going to go on sale for just $1.99 pint on Friday, June 17th. That was certainly a confirmation to me that summer had arrived. I immediately made a mental note to come back on Friday and purchase some of these as I love putting them in my morning shake. I put them in the freezer so I always have a bounty of antioxidants to add to our healthy breakfast.

In the book Gary Null’s Power Foods, he describes blueberries as powerful phytonutrients which include anthocyanidins which neutralize free radical damage that affects the collagen matrix of cells and tissues. Only 80 calories per cup, they provide 31% of the RDV of vitamin C,20% of the RDV of manganese, nearly 4 grams of dietary fiber, and over 7% of the RDV for vitamin E!

Anthocyanidins are the blue-red pigments found in blueberries and are credited with enhancing the effects of vitamin C, enhancing the health of all body tissues, protecting the cardiovascular system, protecting the brain from oxidative stress, and improving brain function by crossing the blood-brain barrier to localize in the brain regions controlling spatial learning and memory.

Another powerful antioxidant included is pterostilebene, credited with being a heart-disease-fighting and cancer-fighting phytonutrient. Apparently new studies have even attributed this antioxidant to help in lowering cholesterol. Elligic acid, another antioxidant present in blueberries, helps to block the metabolic pathways that lead to cancer.

A supplement which comes in capsule form, ( just 2 capsules which can be opened and added to water) providing over 300 mg of flavonoids, from blueberry, elderberry, green tea, and grapeseed, among others is something Ray and I have added to our diet at times when we are traveling or not able to have organic choices on hand.

One of Whole Foods Recipes using blueberries sounds particularly delicious. I have included it here:

LEMON CREAM WITH BLUEBERRIES

Ingredients:

2 Tbsp. grated lemon zest, divided
3 Tbsp. fresh lemon juice
8 pitted dates, coarsely chopped
1 teaspoon pure vanilla extract
1/8 teaspoon ground cardamom
1 (12 oz) package silken tofu, drained
2 cups fresh blueberries

Combine 1 tbsp. lemon zest, lemon juice, dates, vanilla, cardamom, and tofu in blender. Puree ingredients until smooth. Divide lemon cream evenly among 4 bowls and garnish with blueberries and reserved lemon zest. Serve immediately or chill until ready to serve. YUM!

What’s your favorite blueberry dish?