Archive for nutrition

Benefits of Potassium in Diet

Consuming higher dietary levels of potassium could result in substantially lower risks of experiencing a stroke as well as improving overall cardiovascular health and reducing the chances of developing heart disease.

Potassium Foods Image NHI

Potassium is integral to supporting proper muscle contraction and heart muscle rhythm. Deficiency of potassium can result in abnormal blood pressure, heart arrhythmia, general muscle dysfunction which includes the heart.

Most fruits and vegetables are rich in potassium. The crucial consideration is a proper potassium to sodium ratio as these two minerals are your most prevalent electrolytes.

Learn much more about the importance of electrolytes in all aspects of your life in both our NHI Nutrition classes for Certification on Tuesday nights and in our NHI Herbology classes for Certification on Wednesday nights.

Source: Potassium Intake, Stroke, and Cardiovascular Disease.

Great Eats For Weight-Fat Loss

You’ve probably heard the tip that if you’re interested in losing weight-fat, it’s a good idea to eat slowly and chew your food at least 15-20 times before swallowing. Doing so allows your brain and body to actually sense that it’s full, instead of cramming a bunch of food down your throat only to find out 30 mins later that you’re WAY stuffed.
And for that reason (and a few others), I’m picking cherries as my #1 fruit for fat-weight loss.

With cherries, you can’t just pop 30 in your mouth in two mins like you could, and probably often do, with grapes, or blueberries, nuts, or seeds. Instead, the pits force you to eat cherries slowly, allowing your satiation sensors (like the satiety hormone CCK) to chime in and prevent you from over-indulging.

So that’s reason #1 – built in portion control.

Reason #2, and it’s a BIG one, is that cherries have the LOWEST glycemic index of all fruits, and one of the lowest glycemic indexes of any carbohydrate source-period.

Scoring at a ridiculously low 22, you can even snack on cherries in the evening without much detriment as their effect on insulin is minimal at best. Again, it’s not late-night eating that’s the problem, it’s eating the wrong foods (those that cause a substantial rise in fat-loss halting insulin) in evening hours that is.

Reason #3 is that eating a small amount of low glycemic carbohydrates within two hours of going to bed helps most people produce more serotonin. Serotonin is a feel good, feel relaxed hormone that your body secretes more at night or when it is dark and helps people fall asleep gently. When most people sleep better, they tend to eat less the next day.

So next time you’re in the mood for a sweet, satiating snack, reach for a small bowl of cherries and enjoy the goodness. Organic, dark cherries have also proven quite beneficial in treating or preventing gout and some other kidney problems. My new favorite variety is organic Rainier cherries….
Mmm mmm good 🙂

Health Tips – Week of June 17th

Health Fact # 322:

Think pink.

A recent study has found that subjects with mild to moderate hyperlipidemia (blood fats – Steve) who were supplemented with astaxanthin demonstrated significantly improved levels of HDL cholesterol and triglycerides.

Astaxanthin, the pink pigment found in salmon and krill, is also a powerful antioxidant and has demonstrated benefits in athletic performance as well as cardiovascular and skin health.

Source: Administration of natural astaxanthin increases serum HDL-cholesterol and adiponectin in subjects with mild hyperlipidemia.

Astaxanthin is a powerful, recently discovered, anti-oxidant. It is in the carotene or carotenoid family of anti-oxidants. Astaxanthin is the red pigment found in salmon and the crustacean krill. Astaxanthin produces other therapeutic benefits as well, including an increase in the activity of your immune response and a decrease in specific markers of inflammation. Steve

FYI: Information on High Quality Krill Oil & The Antioxidant Astaxanthin Found in Wild Salmon, Wild Salmon Oil, Krill, & Krill Oil:

Astaxanthin Rich Salmon & Krill Oil

High quality krill oil has a high phospholipid content, often containing a minimum of 40% phospholipids, mostly as phosphatidylcholine. This high quality is a virgin krill oil, the purest form available, with higher phospholipid bioavailability, enhancing the absorption of one of krill’s shining features, the powerful antioxidant astaxanthin.

Astaxanthin, the carotenoid from the microalgae, haematococcus pluvialis, is a natural staple of wild salmon and krill’s diet and gives them and other crustaceans their vibrant pink color. Many studies suggest that this exceptionally high level of astaxanthin offers an array of therapeutic benefits, which may include:

Powerful antioxidant

Cardiovascular health – helping to promote healthy lipid profiles; potential anti-hypertensive

Sports performance – increasing muscle endurance and reducing exercise-induced muscle damage

Eye support – Reducing eye fatigue and improving visual acuity

Supporting skin health – protecting against UVA-induced aging, as in skin sagging and wrinkles

Anti-inflammatory

Gastric health support – helping to reduce gastric inflammation and reflux symptoms

Astaxanthin comes from naturally occurring levels found in wild salmon, wild salmon oil, krill oil and from microalgae hopefully using a solvent-free technology that ensures maximum control and purity. There are hundreds of clinical studies on Astaxanthin, both animal and human.

In addition to its rich phospholipids, omega-3s, and astaxanthin, wild salmon, wild salmon oil, and krill oil also naturally contains several other antioxidants including, canthaxanthin, β-carotene, vitamin E and trans-retinol vitamin A, which offer benefits of their own while also protecting these nutrient-dense oils from oxidation. Like very high quality other fish oils, high quality krill oil is made using a unique cold-extraction process that converts it into stable oil. Krill oil protects the lipids from alteration and avoids peroxidation. Krill is very low on the “food chain.” It is free of heavy metals and organohalide pollutants, making it extremely pure. These products do not cause reflux or regurgitation commonly experienced by those consuming lower quality regular fish oil supplements.

As a supplement, for adult dosages, I recommend 3 – 4 mg of supplemental astaxanthin once per day for prevention and two to three times per day for therapy. Since astaxanthin is a fat soluble carotenoid, it is best taken with or after meals that contain some healthy fat. Steve

 

Health Fact # 323:

 I’m proud to say that I’m a lacto-ovo-pesco-pollo-carne-vegetarian.

Researchers have determined that a radical change in diet, going from primarily a plant based to one dominated by refined carbohydrates and animal fat, has altered our intestinal environment and therefore changed the nature of our intestinal bacterial composition.

The researchers state this change partially explains the rise in certain gastrointestinal symptoms and conditions.

Source: Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa

Additional resources:

1.   Stool Analysis: With the importance of gut health and its interconnectivity with immunity being discovered, stool testing may be more important than ever – a review of a novel method involving DNA detection.

2.   See my previous discussion of a wide range of health promoting fermented foods. Steve

3.   See my previous discussion of counteracting Candida albicans naturally. Steve

 

Health Fact # 324:

What’s a vampire’s favorite fast food?

A guy with very high blood pressure.

Researchers have substantiated that supplemental potassium is protective against the destructive effects of a high salt diet. Salt, as many know, when used in inappropriate amounts can cause high blood pressure and contribute to increased cardiovascular disease risk.

Source: Protective effect of dietary potassium against cardiovascular damage in salt-sensitive hypertension: possible role of its antioxidant action.

Sodium and potassium are two primary electrolytes and are best kept in balance with usually more potassium. Potassium rich foods include most fruits and vegetables. Vegetables often also contain some sodium. Vegetables and fruits contain other electrolyte minerals, vitamins, other minerals, and other very important nutrients. Steve

 

Health Fact # 325:

Think zinc.

Supplemental zinc was shown to reduce markers of atherosclerosis in elderly subjects by reducing C reactive protein and specific inflammatory cytokines.

Source: Zinc decreases C-reactive protein, lipid peroxidation, and inflammatory cytokines in elderly subjects: a potential implication of zinc as an atheroprotective agent

 

Zinc generates many other health benefits including immune enhancement and reproductive health. Some zinc liquids allow you to easily test your body’s zinc levels, as well as provide you with supplemental zinc! For a therapeutic dosage for adult women, I recommend 25 – 35 mg. of zinc. For adult men, I recommend 30 – 55 mg. of zinc. Zinc is best absorbed when taken with a healthy protein. Bread and crackers decrease zinc absorption because of the phytates or  phytic acid.  Steve

GMO NEWS:

List of companies that still use GMO’s.

 

Health Fact # 326:

 What fish terrorizes other fish? Jack the Kipper.

Depression information that is not depressing:

Fish oil was shown to decrease symptoms of depression when supplemented to adolescent boys who were experiencing depressive states. This is another study that demonstrates the anti-depressive qualities of fish oil supplementation.

Source: Fish and n-3 (Omega 3 — Steve ) Polyunsaturated Fatty Acid Intake and Depressive Symptoms: Ryukyus Child Health Study.

For both adolescent and adult depression, I almost always recommend copious or aggressive amounts of cold water, high quality wild fish and wild fish oils such as wild salmon and wild krill. Dr. Mark Hilbram, MD, PHD, Captain in the US Army, has been using agressive amounts of wild salmon and salmon oil to treat men and women soldiers coming back from the middle east for the last 10 years who were suffering from severe depression, suicidal depression, and post traumatic stress disorder (PTSD). In working with many clients with depression, I strongly recommend a holistic and team approach both with other therapists and also I strongly reccommend specific foods, herbs, and supplements, and sometimes even essential oils in addition to wild fish and fish oil. Note, I will be teaching a class entitled Brain Nutrients: Foods, Herbs, Supplements & Essential Oils on 3 Tuesday nights starting August 6. Steve

 

Health Fact # 327

Where do Russians get their milk?

From Mos-cows

Recent studies have demonstrated, in both animal and human clinical trials, that bovine lactoferrin can reduce the risk of developing colon cancer.

Bovine lactoferrin, is a glycoprotein found in cow’s milk and in higher concentrations in certain whey proteins. It possesses various properties including, anti-viral and anti-inflammatory.

Source: Cancer prevention by bovine lactoferrin: from animal studies to human trial

High quality Whey Protein Powders often contain bovine lactoferrin and generate many health benefits appropriate for lactose tolerant people. Note, I will be teaching a class on “Immune Dysfunction, Cancer Treatment & Prevention” on Wednesday night, September 11 and Sunday September 15. Steve

 

Health Fact # 328

How did the skeleton know it was going to rain?

He could feel it in his bones!

Red yeast rice (RYR) is commonly used as an alternative to statin drugs to lower cholesterol and balance blood lipids. But in a recent study, RYR use was also shown to increase osteogenic activity or in other words, enhance bone formation.

Source: Red yeast rice stimulates osteoblast proliferation and increases alkaline phosphatase activity in MC3T3-E1 cells.

If using red yeast rice, I recommend following correct dosage, and also combining it with other specific foods, herbs, and supplements for regulating cholesterol. Steve

 

Health Fact # 329

Walmart is coming out with its own brand of wine. It’s called “I Can’t Believe It’s Not Vinegar!”

Mice given different combinations of resveratrol, were shown to demonstrate significantly improved markers of skin cancer including decreased tumorgenesis (development of tumors – Steve), increased cancer cell apoptosis (death or termination of cancer cells – Steve), and decreased inflammation.

Source: Synergistic Effects of Combined Phytochemicals and Skin Cancer Prevention in SENCAR Mice

Resveratrol is a polyphenol found in grapes, wine and in high amounts in other plant sources and grape seed extracts. I have a lot of research and clinical experience with Resveratrol and am quite impressed with it when obtained from high quality food or used in appropriate therapeutic amounts as a supplement. When eating grapes and taking the grape seed extract, the grapes should be organic and contain the seed which has many therapeutic benefits. Steve

 

Health Fact # 330

How do I know that my youth is all spent?

Well, my get up and go has got up and went.

But in spite of it all I am able to grin

when I recall where my get up has been.

According to a recent Japanese study low levels of vitamin B6 (Pyridoxine – SS) are associated with an increased risk of developing Parkinson’s disease. It is theorized that high levels of homocysteine might accelerate dopaminergic (low amounts of the neurotransmitter dopamine – Steve) cell death thus leading to this diseased state.

Source: Dietary intake of folate, vitamin B6, vitamin B12 and riboflavin and risk of Parkinson’s disease: a case-control study in Japan

In addition to vitamin B6, which when taking I recommend adding an appropriate amount of the whole B complex, I also strongly recommend people read about the herb Murcuna puriens (often called Velvet Bean) for Parkinsons. There are other nutrients and herbs proving beneficial for Parkinsons. Note, I will be teaching a class entitled Brain Nutrients: Foods, Herbs, Supplements & Essential Oils on 3 Tuesday nights starting August 6.