The Effects of Sugar on Your Brain

Have you ever wondered why you can eat one taste of a sweet, and all the sudden, you need more? In this video, Nicole AVena does a great job of showing you why.

When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine -- an overload of sugar spikes dopamine levels and leaves you craving more.


You can start today by taking these simple steps to minimize your sugar intake (listed in order of importance):

1. Soft drinks: Sugar-sweetened and Artificially sweetened beverages are simply not good for you and should be avoided.
2. Fruit juices: This may surprise you, but fruit juices are high in sugars, sometimes as much as a soft drink! Dilute juices with water when drinking them.
3. Candies and sweets
4. Baked goods: Cookies, cakes, etc. These tend to be very high in sugar and refined carbohydrates.
5. Fruits canned in syrup: Choose fresh fruits instead.
6. Low-Fat or Diet Foods: Foods that have had the fat removed from them are often very high in sugar.
7. Dried fruits: Avoid dried fruits as much as possible.
8. Drink water instead of soda or juices and don’t add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like stevia, cinnamon, nutmeg, almond extract, vanilla, ginger or lemon.

You can eat an endless variety of amazing foods without increasing your sugar intake.

Nutritional Deficiencies

Nutritional deficiencies also play a big role in thyroid dysfunction. These include deficiencies of

iodine, vitamin D, omega-3 fats, selenium, zinc, vitamin A, and the B vitamins. Most people simply aren't getting enough iodine in their diet to begin with. The amount you get from iodized salt is just barely enough to prevent you from getting a goiter.

How Much Iodine Do You Need for Thyroid Health?

In Japan, the daily dose of iodine obtained from the diet averages around 2,000 to 3,000 micrograms (mcg) or 2-3 milligrams (mg), and there's reason to believe this may be a far more adequate amount than the US recommended daily allowance (RDA) of 150 mcg. Some argue for even higher amounts than that, such as Dr. Brownstein, who recommends 12.5 milligrams (mg) on a regular basis. Another proponent of higher iodine amounts is Guy Abraham, an ob-gyn and endocrinologist at the University of Southern California.  There's a fairly careful study showing that the thyroid gland does not start to downregulate until we get to 14 or 14.5 milligrams of total iodine and iodide. This is probably why Dr. Abraham first, and then others, have designed both liquids and tablets that come out with 12 or 12.5 mg. For most women, six to six and a quarter milligrams, and for the guys, who don't have as much massive breast tissue, recommendations are to stay with three milligrams. 

Iodine Helps Protect Breast Health Too...

There's compelling research suggesting that iodine is equally important for breast health, and that iodine – not iodide – combines with a lipid to form molecules that actually kill breast cancer cells. "Breasts are big sponges for iodine," according to Dr. Wright, a leading researcher. "Not iodide so much; that's the thyroid gland. But if you have enough iodine, why, those molecules are just sitting there ready waiting to kill new breast cancer cells!" According to Dr. Wright, iodine is also crucial for other breast-related problems, such as fibrocystic breast disease, for which iodine works nearly every time. Interestingly, for severe cases, it's recommended to swab the entire cervix with iodine. For breast cancer prevention, most physicians recommend more than three milligrams of iodine for women.

To learn more, visit us at Advanced Health Clinic

7 Steps to Healthy Hormones - Step 5: Eat Good Fats

When it comes to Healthy Hormonal Balancing, eating good fats is an absolute must. Eating a variety of foods high in short, medium and long chain fatty acid is key to keeping your hormones in check. Not only are these essential fats fundamental building blocks for hormone production, they speed up your metabolism and promote weight loss. Healthy foods that are packed with healthy fats that are good for healthy hormonal balance include: flaxseed, chia seeds, coconut oil, avocados, grass-fed butter and wild caught salmon.

Some people try to eliminate fats from their diet altogether. But that's not the answer to obtaining optimal health. Our bodies need nutritious and fatty foods as an essential part of our diet. 

To learn why, let's start with a quick summary of the basic types of fat:

·        Saturated: These are the fats we love, but should hate. They're found in animal products including dairy products and eggs. They are also found in some vegetable oils such as coconut and palm. Saturated fats can make the body produce excess cholesterol and, as a result, are often associated with an increased risk of heart disease, cancer and other disorders. These fats are usually solid at room temperature and get even harder when chilled. In general, we're better off without them.

·        Monounsaturated: These fats are a bit better for you. They're found in almond, peanut, sesame, canola and olive oils and avocados. Monounsaturated fats, especially olive oil, actually help decrease blood cholesterol levels. These fats usually harden at cold temperatures or become cloudy when refrigerated.

·        Polyunsaturated: These fats are good for you in moderation. They're found in corn, safflower, sunflower and soybean oils as well as in walnuts, pecans and hazelnuts. Polyunsaturated fats have a long history of being healthy for the heart. These fats are liquid at room temperature and stay liquid when chilled. But be careful in storing them: polyunsaturated oils go rancid more easily than other oils, so keep them refrigerated.

·        Transfatty acids: These fats, found in products such as margarine, are made through the process of hydrogenation -- converting polyunsaturated oils into saturated fat. They are harmful substances that can increase cholesterol levels as much as saturated fats do. Trans fatty acids are also found in processed foods such as chips, cookies, prepared salads and anything else made with hydrogenated oils.

·        Essential fatty acids: EFAs are the best type of fats -- and since your body doesn't make them naturally, you must get them from your diet. Omega-3 fatty acids are found in fish and flaxseed oils. Omega-6 fatty acids are found in beans, nuts, seeds and some vegetable oils including flaxseed, corn, soybean and safflower. In either case, the benefits are immeasurable: EFAs are important for the regulation of cholesterol production, hormonal balance and immune function. They're necessary for healthy skin, hair, nails, mucous membranes, nerves and arteries. An inadequate amount of EFAs can contribute to skin and menstrual disorders, diarrhea and weak nails. EFAs have also been proven to guard against heart disease, cancer and arthritis.

Nutritionally Essential

Quality fats and oils are nutritionally essential. The body uses fatty acids to store energy. Also, polyunsaturated fats contain fatty acids that are necessary for synthesizing hormones, making fat-soluble vitamins available to the body, and maintaining the flexibility of cell membranes. Stored fat, as much as we want to get rid of it, provides a source of energy for the body, protects organs and insulates the body to keep it warm.

Nutritionists now know that if you don't get enough good fats in your diet, your body will store fat in order to perform its daily functions. So, if you're trying to lose weight, maintaining a low-fat or fat-free diet can actually defeat the purpose: EFAs are necessary to ensure normal burning of stored fat by muscle tissue. They also help the body burn calories more efficiently.

Healthy Fat Choices

www.AdvancedHealthClinic.com

The ideal amount: No more than 30% of your total daily calories should come from fat, and definitely no more than 10% should come from saturated fats.

By eating a diet high in vegetables, fruits, grains and beans, you'll automatically tend toward the healthiest ratio of fats in your diet. If you're going to eat animal products, eat mostly fish, seafood, skinless poultry and small portions of beef. Use oils sparingly, stick to the monounsaturated and polyunsaturated varieties and choose ones that are unrefined and cold-pressed. To get your EFAs, use flaxseed oil for salad dressing, or drizzle some lightly on steamed vegetables.

www.AdvancedHealthClinic.com

When it comes to cooking, be aware that different oils respond better to different temperatures. Some have lower smoking points and are appropriate for sauteeing. I personally prefer butter or coconut oil if I am going to heat a fat.

Rule of Thumb:

Be sure to steer clear from oils high in Omega-6s (safflower, sunflower, corn, cottonseed, canola, soybean and peanut) and load up on rich sources of natural Omega-3s (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products). There is a type of Omega-6 fat you want to try and get in your diet called GLA.  GLA (gamma-linoleic acid) can be taken in supplement form by using evening primrose oil or borage oil and it’s also found in hemp seeds.  Studies have shown supplementing with GLA can support healthy progesterone levels.

Build a Stronger Immune Defense During the Cold & Flu Season

A healthy immune system provides multiple response layers against seasonal changes. The strength of this barrier can be weakened by lifestyle habits that can deplete the bodies reserves, such as stress, fast foods, and lack of exercise. Replenishing nutrients essential to healthy immune function can help, as well as ensuring adequate rest and relaxation.

Get more powerful immune-supportive nutrition. The following nutrients help you build a healthy "core" defense on a daily basis, or provide more intensive support when you feel you need it most:

*High potency vitamin C Look for a clinically tested vitamin C complex that is buffered (to prevent stomach upset) and shown to have greater absorption to enhance the body s natural defense system.

*Health-enhancing mushrooms shiitake, reishi, fu-ling, turkey tail, oyster, cordyceps, and maitake. Mushrooms all offer a time-tested approach to a healthy defense system.

*Essential zinc- Helps keep your mucosal membrane healthy and supports the production of white blood cells and natural killer cells.

*Oleanolic acid- Shown in preliminary studies to enhance total white blood count for a stronger immune defense.

*Selenium- This antioxidant mineral also plays a role in immune function, including white blood cell activity.

Don't delay. Call to schedule a visit to learn more about how you can bolster your body's ability to stay well during colder months and all year long! 

Depression Drugs - What Does the latest Research Show?

Depression Drugs: Do They Work As Well As Everyone Says?
New Research Points to "No"

When antidepressant medications first hit the markets in the late ‘80s and early ‘90s, flocks of frenzied masses ran out to buy the drugs because they were hailed as a cure for depression and other mood disorders. Pharmaceutical companies, many scientists, and even doctors were quick to prescribe the new medications (most of which were selective serotonin reuptake inhibitors or SSRIs) to patients suffering from depression because they showed promising results in published clinical trials.

Is medication really the best option for treating depression? Get the facts before you decide.

However, these “published” results were only half of the real story behind the popular pills.

The Real Facts about Antidepressants

A recent research study published in the journal PLoS (Public Library of Science) revealed a less flattering view of antidepressants’ abilities because it combined research from several trials instead of just one.

The report argued that "each individual trial provides some information about the new drug's effectiveness but additional information can be gained by combining the results of all the trials in a “meta-analysis,” a statistical method for combining the results of many studies."

What was most intriguing about this meta-analysis was the fact that much of the research had not been released to the public before. Upon retrieving the full set of results about some major medications from the FDA under the Freedom of Information Act, the researchers found information that showed how the effects of many SSRI antidepressant medications were not much more significant than the effects of placebos.

Specifically they said:

"...compared with placebo, the new-generation antidepressants do not produce clinically significant improvements in depression in patients who initially have moderate or even very severe depression, but show significant effects only in the most severely depressed patients. The findings also show that the effect for these patients seems to be due to decreased responsiveness to placebo, rather than increased responsiveness to medication."

The research, done by Professor Irving Kirch and colleagues, was ground-breaking because it opened the floodgates for a wave of backlash against the governing bodies that are in charge of accepting and rejecting new drugs into the mainstream market. About these governing bodies, the report stated:

"Although the US Food and Drug Administration (FDA), the UK National Institute for Health and Clinical Excellence (NICE), and other licensing authorities have approved SSRIs for the treatment of depression, some doubts remain about their clinical efficacy."

So Does that Mean All Antidepressant Medication is Dangerous?

As with all medication, careful study and application is required to ensure that it is suited to the people taking it. While some people find positive results from mainstream SSRI medication, it is important to be aware of ALL the research out there. While Prozac’s makers (Eli Lilly & Company) claim that:

"In controlled trials used to support the efficacy of fluoxetine (the clinical name for Prozac), patients were administered morning doses ranging from 20 to 80 mg/day. Studies comparing fluoxetine 20, 40, and 60 mg/day to placebo indicate that 20 mg/day is sufficient to obtain a satisfactory response in Major Depressive Disorder in most cases."

Professor Kirch's study found that:

"Given these results, the researchers conclude that there is little reason to prescribe new-generation antidepressant medications to any but the most severely depressed patients unless alternative treatments have been ineffective."

So who do you believe in the war of words surrounding antidepressants?

The research in the latter study combines results of all trials, as opposed to just one, so it may bode well for all sufferers of depression to take note of it. Also the research comes from a group of doctors not affiliated with major pharmaceutical companies.

In addition to the controversy surrounding the benefits of these drugs in tests, there are other problems that have been linked to modern SSRI antidepressant medications that you should be aware of.

What are the Other Dangers of SSRI Medications?

There are many side effects to most major antidepressants on the market today. Some of them are:

• Nausea
• Insomnia
• Anxiety
• Anorexia
• Reduced libido
• Tremors

Most troubling, however, are the side effects published in the black box warning label of the drug itself. The warning found on the Prozac packages states:

"Antidepressants increased the risk compared to placebo of suicidal thinking and behavior (suicidality) in children, adolescents, and young adults in short-term studies of Major Depressive Disorder (MDD) and other psychiatric disorders."

The warnings don’t stop there though. In the book Talking Back to Prozac by Peter Breggin, MD and Ginger Ross Breggin, the authors found some more concerning findings about the antidepressant drugs. It says:

"Nine of fifteen recently approved medications developed serious postapproval [by the FDA] risks, including one that had to be withdrawn from the market...after it was found to cause potentially fatal immune system disorders."

In addition, they also found that Xanax, another medication often used to treat depression, was found to cause "paradoxical rage reactions."

All these facts make mainstream antidepressants sound rather scary, don't they?

Are There Alternatives to Antidepressants for Depression?

Exercise is proven to benefit people with depression, and often the improvements rival those experienced by people taking antidepressant drugs.

There are many alternative treatments for depression out there today. Many experts, including The National Institute for Health and Clinical Excellence (NICE), recommend that patients try counseling and psychotherapy before they turn to prescription antidepressants.

In addition to psychotherapy, many scientists agree that people suffering from depression must also make efforts to:

• Eat healthy
• Exercise regularly
• Sleep regularly
• Reduce their stress level
• Avoid drugs and alcohol

If you are suffering from depression there are also natural herbal remedies, which are proven to improve mood disorders without the heavy side effects often found in common drugs.

Supportive nutrients to ask your health care provider about include:

• Omega-3 fatty acids, such as OmegAvail™ Lemon Drop Smoothie, which is packed with 1100mg of EPA and 720mg DHA (a total of 1820mg) and is manufactured using a proprietary emulsification technology that significantly reduces the size of fish oil molecules, resulting in enhanced absorption.
• Vitamin B12 (such as methylcobalamin)
• ACTIVATED FOLATE known as 5-MTHF

In addition there are many natural supplements that combine specially designed herbs and vitamins for mood stabilization. One such supplement you can ask your health care provider about is NeuroCalm™, which promotes activity of GABA and serotonin, and may help improve mood and support greater feelings of calm and satisfaction.

The controversy surrounding antidepressants (their dangers versus their benefits) will, likely, rage on for years. The real side effects of drugs usually take decades to surface, so in the meantime, it is important for anyone suffering from depression to be aware of ALL the information out there.

There are always major risks that come with taking medication, so make sure you always check with your health care practitioner before starting ANY program. Most importantly though, be proactive about finding out everything – including the good, the bad, and the controversial – about your medication before you decide to take it– it could change your life forever.

---

Sources
Time.com February 26, 2008
Eli Lilly. Prozac prescribing information 2007-06-21. (PDF)
Significance, Volume 5, Number 2, June 2008 , pp. 54-58(5)
U.S. FDA "Clinical Review: Relationship Between Antidepressant Drugs and Suicidality in Adults" (PDF)
Does B12 deficiency lead to lack of treatment response to conventional antidepressants?
Treatment of depression: time to consider folic acid and vitamin B12.
The methylation, neurotransmitter, and antioxidant connections between folate and depression.



© 2011 Health Realizations, Inc

Martha's Minute: Foods For Life

Nutrition 101

Are You Sending Your Body Mixed Signals for Health?

You truly are what you eat…and that starts with how food and other natural substances that complement the diet affect your cells and influence your health.
In the past, the main focus was on the nutrients we might be missing. That's still important. However, now scientists realize that there's a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.
Armed with the basic nutritional knowledge we've provided here, you and your health care provider can work together to develop the dietary and lifestyle prescription that's exactly right for you.
(Compliment of Metagenics)

Martha's Minute: Food for Life

Nutrition 101

FOOD IS INFORMATION

If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?

In "The American Journal of Clinical Nutrition" (May 2007), there was a study done on nutrigenomics. The basic idea is that food is information, not just calories.

In this study, researchers from Finland took two groups people with metabolic syndrome (pre-diabetes) and gave each group a different diet. It was different ONLY in the type of carbohydrates they consumed for 12 weeks. The rest of their diet was identical — the same calories and the same amount of fat, protein, carbohydrate, and fiber.

The first group had wheat, oats, and potatoes as the source of their carbs.  The second group ate rye as their source of carbohydrate.   In Dr. Mark Hymen's book, UltraMetabolism, rye has some very special properties because it is slowly absorbed by the body and has phytonutrients that help you lose weight and improve metabolism.

After the 12 weeks, the researchers took a fat sample or biopsy and analyzed it to find out which genes were turned on or off.

So what happened?

In the wheat, oat, and potato group, 62 genes were activated that increased inflammation, oxidative stress, and the stress response, worsened blood sugar balance, and generally amplified all of the forces in the body that lead to obesity, heart disease, cancer, diabetes, and Alzheimer’s disease! It was a 100 percent effect — NO good genes were turned on.

In the rye group, 71 genes were turned on that prevent diabetes, lower cholesterol, reduce inflammation, and improve blood sugar control. This was a 100 percent GOOD gene effect.


So back to our initial  question - If there were a drug that could turn off all the disease-promoting genes and could turn on all the health-promoting, anti-aging genes, would you take it?

You won't see ads on TV telling you to eat more whole-kernel rye bread! The good news is you don't have to see your doctor, get a prescription, nor buy a drug (not to mention all the side effects that come with the drug) to get these benefits. You can simply start adding some rye to your diet!

Here are some findings from a few other key studies that are worth noting:

– Supplementing with conjugated linoleic acid (a special fat from meat and dairy fats) caused a modest loss in body fat. It also may prevent cancer, heart disease, and inflammation.
– Long-term fish consumption protects against arrhythmia or irregular heart beats.
– Eating a diet high in monounsaturated fats from olive oil can help reduce blood pressure while a high refined-carbohydrate diet can increase blood pressure.
– Combining fish oil supplements with regular aerobic exercise helps improve body composition and reduce heart disease risk factors (lower triglycerides, higher HDL).
– Women need more choline (a nutrient that is needed for cell membrane formation and to make the neurotransmitter acetylcholine necessary for brain function) after menopause or are at risk of liver and muscle damage.
– If women with HIV are given a multivitamin, they have less anemia and their children also have less anemia.  Anemia in HIV is associated with a much faster rate of disease progression and death.
– In Bangladesh, where arsenic poisoning is common, giving folate, vitamins B12 and B6, choline, and niacin reduced the toxic effects of arsenic.
– People who eat more meat and saturated fat have a higher risk of skin cancer.

So what are we to learn from all these studies?

If you hear from your doctor that eating better and taking supplements has no “real” scientific evidence to support it, ask them if they have read the “American Journal of Clinical Nutrition” lately.

It is also interesting to note that the main medical journals publish mostly positive studies on drugs and mostly negative studies on nutrients, foods, and herbs.

So we encourage you all to beware when someone tells you there is no research to back up the use of food or nutrients as the primary mode of treatment of disease and prevention of chronic illness. The evidence is overwhelming — just ignored.

(The American Journal of Clinical Nutrition, May 2007, Compliments of Dr. Mark Hymen, Kallio P, Kolehmainen M, Laaksonen DE, Kekalainen J, Salopuro T, Sivenius K, Pulkkinen L, Mykkanen HM, Niskanen L, Uusitupa M, Poutanen KS. Dietary carbohydrate modification induces alterations in gene expression in abdominal subcutaneous adipose tissue in persons with the metabolic syndrome: the FUNGENUT Study. Am J Clin Nutr. 2007 May;85(5):1417-27)

Martha's Minute: Foods for Life

NUTRITION 101

Targeted Nutrients—Extra Help for Improving Health

The growing field of research in nutritional genomics—or nutrigenomics—has demonstrated the effects that nutrients and plant substances can have on modifying the expression of genes in favor of good health. This has led to the development of research-based nutraceuticals and medical foods that complement dietary approaches to address today's top health concerns.

"Boosting" Your Healthy Message with Nutritional Supplements

Even if you eat a nutritious diet, you might benefit from nutritional supplementation. Nutritional supplementation not only helps you maintain adequate nutrient levels. It can also help improve your health or manage chronic health conditions.

The following are key areas for targeted support along with some recommended nutrients:

• Detoxification & liver/kidney function—silymarin, epigallocatechin gallate, watercress, cordyceps, folate, chlorophyllin, andrographis, hops, methionine, artichoke
• Health maintenance—multivitamin/mineral, essential fatty acids (EPA/DHA), calcium, vitamins B, C, D & E, other antioxidants, phytonutrient complex, fiber, probiotics
• Body composition—protein, conjugated linoleic acid, chromium, L-carnitine
• Bone health—MCHC, calcium, vitamin D, boron, magnesium, ipriflavone, berberine, hops, phosphorus
• Brain function (cognition, memory)—ginkgo biloba, prolie-rich polypeptides, huperzine A, folate, N-acetylcysteine, EPA/DHA
• Digestion—lipase, proteases, amla fruit, betaine, pepsin, zinc carnosine, chamomile, peppermint, certain raw organ concentrates, probiotics
• Immune, sinus & lung health—vitamins A, C, D & E, andrographis, hops, zinc, amla fruit, selenium, Chinese botanicals, Ayurvedic botanicals, homeopathic remedies, perilla, garlic, select mushrooms, probiotics, whey protein, echinacea, ginger, licorice,
• Intestinal health—probiotics, glutamine, plantain fruit, coptis root, oregano, red thyme, sage, ginger, fiber
• Joints, tendons & muscles—hops, magnesium, glucosamine, MSM, chondroitin, antioxidants, EPA/DHA, calcium
• Men's health—arginine, tribulus, zinc, saw palmetto, soy, plant sterols, epigallocatechin gallate, ashwaghanda, DHEA
• Minor pain relief—ginger, turmeric, reduced iso-alpha acids from hops, boswellia
• Mood—St. John's wort, DHEA, folate, inositol, EPA/DHA
• Relaxation & sleep—lemon balm, passionflower, valerian, L-theanine, casein tryptic hydrolysate, epigallocatechin gallate, N-acetylcysteine, Chinese botanicals, L-5-hydroxytryptophan, L-theanine
• Sports nutrition—whey protein, electrolytes, magnesium, long-chain glucose-polymers
• Stress management—licorice, ashwagandha, rehmannia, ginseng, cordyceps, Chinese botanicals, homeopathic remedies
• Women's health—indole-3-carbinole, isoflavones (soy, kudzu, red clover), Chinese botanical blends, chasteberry, choline, calcium, ashwaghanda, black cohosh, folate

Martha's Minutes: Foods for Life

Nutrition 101

Fiber and Water: Filling You Up and Cleaning You Out

Good sources of fiber include bran, beans, brown rice and nuts, and green vegetables (broccoli, asparagus, spinach). Your health care provider may also recommend a fiber supplement. Dietary fiber helps:

• Promote healthy insulin and blood sugar response by slowing digestion, which helps to prevent a surge of blood sugar.
• Create a feeling of fullness, helping you control the amount of food you eat.
• Increase bowel motility, helping you empty what your body doesn't need more regularly.
• Disease alert. Low fiber diets can increase the risk to insulin resistance, digestive discomfort, and more serious intestinal concerns.

Water helps to transport vital nutrients to, and export waste from, our cells. It's also necessary to moisten the lungs and respiratory tract, lubricate joint surfaces and internal organs, and ensure proper digestion. Like fiber, it can increase the feeling of fullness and aid in toxin removal. So it's important to make sure you're getting enough water every day.

(Compliments of Metaginics)

Martha's Minute: Foods for Life

Nutrtition 101

Carbohydrates: the Key to Healthy Eating

Carbohydrates are important sources of energy and can be found in most foods. Not all carbohydrates are beneficial, so choosing the right carbohydrates is essential.

• Good. Better sources of carbohydrates are whole grains, vegetables, fruits, and beans. These foods are a good source of energy and provide fiber, vitamins, and minerals—as well as phytonutrients that are essential for good health.

• Bad. Refined carbohydrates or sugars (white bread, white rice, pastries, sugary sodas) provide little or no nutritional value.
• Caution. Even the best carbs can be prepared in bad ways. Overcooking can deplete nutrients, or they can be covered in cheese, butter, and fatty/sugary sauces that counteract their benefits.
• Disease Alert. Over time, a steady intake of refined carbohydrates can lead to insulin resistance, a harmful condition in which the body can't properly convert blood sugar into energy. Insulin resistance, in turn, can result in weight gain, low energy levels, diabetes, heart disease, and other health conditions.

(Compliments of Metagenics)

Martha's Minute: Foods for Life

Nutrition 101

Protein is More Than Just Meat

Protein is a key component of practically every tissue in your body, including muscle, skin, hair, and other tissues. Proteins manufacture the enzymes and hormones that power digestion, metabolism, and tissue growth and repair.

Protein can be found in all meats and vegetables. Some are "complete" proteins (typically from animals) because they contain all the essential amino acids your body needs to build more protein. Others are "incomplete" proteins (vegetables, nuts) because they lack one or more essential amino acids.

• Good. Lean cuts of meat, white poultry meat, whey protein, soy protein, nuts (in moderation), beans, reduced fat dairy products (or dairy substitutes).
• Bad. Fatty cuts of meat, dark poultry meat, excess cheese or inorganic dairy product consumption, poultry skins.
• Caution. Even lean protein sources can be prepared in unhealthy ways—battered, deep fried, or covered in fatty sauces or cheeses.

(Compliments of Metagenics)

Martha's Minute: Foods for Life

NUTRITION 101

Some Fat is Good for You

Fat is a vital nutrient that your body needs for a wide range of biological processes, including growth, healthy skin, and absorption of nutrients. It's also an important fuel source. Eating the right fats, in moderation, will help you feel full faster, and in turn, decrease your appetite. They can even help lower your risk of heart disease by reducing your levels of total and LDL ("bad") cholesterol.

• Good. Mono- and poly-unsaturated fats and omega-3 fatty acids (from coldwater fish, nuts, flaxseed oil) are healthy.
• Bad. Trans fast (from hydrogenated oils and processed foods) are harmful.
• Disease alert. Saturated and trans fats can increase your risk of heart disease by increasing your total and LDL cholesterol.

(Compliments of Metagenics)

Martha's Minute: Foods for Life

EATING 101

Eating to Send a Healthy Message

Are 3 balanced meals a day enough to keep you healthy? Food is the preferred source of nutrients to supply you foundational nutrition needs for basic health maintenance. Knowing how to eat to maximize these nutrients will help you stay on a path of reduced disease risk.

As you probably know, the foods you eat can be broken down into 3 categories: fats, proteins, and carbohydrates. They're all essential to health—but not every food supplies them in a "good" way. And too much of anything—even a good thing—is still too much. As part of my Vibrant LifeStyle Plan, I help you create customized daily calorie intake and serving size suggestions to match your individual needs and activity level.

(Compliements Metagenics)

Martha's Mintue: Foods for Life

NUTRITION 101

What You Eat Affects How You Feel

Processed foods and other unhealthy dietary habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy eating patterns allows you to manage symptoms and even halt or reverse the progression of illness. Eating plans can also be tailored to specific conditions to maximize healthy signals—to help regulate blood sugar or reduce inflammation, for example.

Martha's Minute: Foods for Life

Nutrition 101

How Lifestyles Affect Your Body's Nutritional Intake

Despite a wide variety of foods, people today generally eat more but actually get fewer nutrients. Many common aspects of daily life can deplete the body of the nutrients it needs to function properly:

• Drinking—alcohol, coffee/sodas (caffeine)
• Smoking—nicotine
• Medications—statin drugs, corticosteroids, diuretics
• Eating—junk food, refined carbohydrates
• Stress—work, family
• State of Health—illness, injury, intestinal issues, pregnancy

These things can rob you of nutrients by:

• Increasing your need for certain nutrients
• Causing accelerated nutrient loss
• Impairing the absorption of nutrients from food

(Compliments of Metagenics)

Martha's Minute: Foods for Life

NUTRITION 101

Are You Sending Your Body Mixed Signals for Health?
You truly are what you eat…and that starts with how food and other natural substances that complement the diet affect your cells and influence your health.
In the past, the main focus was on the nutrients we might be missing. That's still important. However, now scientists realize that there's a lot more to consider when planning our daily diets than just avoiding a deficiency. Healthy eating, nutrition, and other modifiable lifestyle factors can help you reverse the disease process and improve health.
Armed with the basic nutritional knowledge we've provided here, you and your health care provider can work together to develop the dietary and lifestyle prescription that's exactly right for you.
(Compliments of Metagenics)

Preventative Nutrients for Healthy Breasts

© 2011 Health Realizations, Inc

8 Key Nutrients to Help Prevent Breast Cancer -- and Where to Find Them

Breast cancer is the most common cancer among women in the United States, accounting for one in three of all women cancer cases diagnosed. Annually, more than 211,000 women are diagnosed with the disease, according to the American Cancer Society, along with nearly 1,700 men.
It's estimated that over 40,000 women will die of breast cancer this year, surpassed only by lung cancer deaths. Another 460 men will also die from the disease.

One in seven U.S. women has, or will develop, breast cancer during her lifetime.

While age (over 65) and family history are unchangeable factors associated with an increased risk of breast cancer, there are other factors you can control. Lifestyle factors, including drinking two or more drinks a day and not exercising, along with being obese, all increase the risk. Along these lines, eating a healthy diet that includes the foods and nutrients noted below may help to reduce your risk and prevent you from becoming one of the one in seven U.S. women (or smaller number of U.S. men) who has, or will develop, breast cancer during her lifetime.
1. Vitamin D3
This vitamin helps control cellular growth and inhibit the growth of cancer cells. According to holistic healing and natural health author Donald R. Yance Jr., "Vitamin D3 may also inhibit the activity of hormones such as estrogen in breast cancer, thereby decreasing its spread."
A University of Birmingham study also found that vitamin D3 encourages healthy breast cell growth while making cells more resistant to toxins.
One way to get vitamin D3 is through sun exposure--one study found that safely exposing your skin to the sun reduced the risk of breast cancer by 30 to 40 percent. If that is not possible, you can get vitamin D3 in the foods below.
Found in These Foods: Salmon, tuna, cod fish, cod liver oil, egg yolks, shrimp and some wild mushrooms

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2. Monoterpenes
These substances, found in citrus fruits, appear to help sweep carcinogens out of the body while helping to inhibit the spread of breast cancer cells. In a study published in the journal Nutrition and Cancer, the authors wrote, ""These compounds have been shown to exert chemopreventive and chemotherapeutic activities in mammary tumor [cells] and represent a new class of breast cancer therapeutic agents."
Found in These Foods: Citrus fruits, including grapefruits, oranges and tangerines

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3. Indole-3-carbinol
This is a phytochemcial that belongs to the glucosinolate family. It's formed when certain vegetables are crushed or cooked. Research has found that it deactivates an estrogen metabolite that promotes tumor growth, particularly in breast cells. It's also been found to keep cancer cells from spreading to other parts of the body.
Found in These Foods: Cruciferous vegetables, including broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, kale, bok choy, arugula, horseradish, radishes, watercress, daikon, kohlrabi, mustard greens and rutabaga

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4. Calcium d-glucarate
This substance has been found to inhibit beta-glucuronidase, an enzyme that, when elevated, is associated with an increased risk of cancer, particularly hormone-dependent varieties like breast, prostate and colon cancers. Studies in rats have shown that this substance reduces breast cancer by as much as 70 percent. It also has detoxifying properties that may help the body excrete potentially toxic compounds.
Found in These Foods: Oranges, apples, grapefruits and cruciferous vegetables

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5. Lignan

Pink grapefruit contains monoterpenes that help prevent the spread of breast cancer cells, and lycopene, which inhibits breast cancer growth.

This phytoestrogen inhibits estrogen production, which may stop the growth of breast cancer, according to the Mayo Clinic.
Found in These Foods: Flaxseed, pumpkin, sunflower and poppy seeds, whole grains (rye, oats, barley), fruits (especially berries) and vegetables

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6. Epigallocatechin-3 gallate (EGCG)
This phytochemical has been found to strongly inhibit the growth of breast cancer cells while leaving normal cells alone. A study published in the International Journal of Cancer found that Asian-American women who drank about three ounces of green tea (which contains EGCG) a day had a 47 percent lower risk of breast cancer than those who did not drink green tea, according to the American Institute for Cancer Research.
Further, a meta-analysis in the June 2005 issue of Integrative Cancer Therapies found that evidence to date suggests drinking five or more cups of green tea a day shows a non-statistically significant trend toward preventing breast cancer.
Found in These Foods: Green tea and green tea extract

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7. Lycopene
This antioxidant is a member of the carotenoid family. Studies have found that consuming lycopene is associated with a reduced risk of breast cancer. In one study in rats, those given lycopene-enriched tomato developed fewer tumors and had smaller tumor volume than the control rats. Lycopene also attacks free radicals in the body that may trigger cancer.
Found in These Foods: Tomatoes (particularly cooked varieties such as tomato sauces, paste and ketchup), watermelons, carrots, red peppers, apricots, papaya, pink grapefruit and guava

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8. Oleic Acid
A Northwestern University study, published in the journal Annals of Oncology, found that oleic acid inhibited activity levels of the Her-2/neu gene. This gene is thought to trigger breast cancer and is found in over one-fifth of breast cancer patients. The gene is associated with highly aggressive tumors and poor prognosis.
Found in These Foods: Olive oil, avocados, almond oil, peanut, pecan, cashew and macadamia oils

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Sources
American Cancer Society
News Target: Sunlight Emerging as Treatment for Breast Cancer
Annals of Oncology, March 2005;16(3):359-71
Nutrition and Cancer, 1998;32(1):1-7
Alternative Medicine Review: Calcium-D-glucarate
American Institute for Cancer Research
Mayo Clinic: Breast Cancer Prevention

Martha's Minute: Navigating Your Grocery Store

How do you make healthy choices at the supermarket? Food journalist Michael Pollan helps us navigate the grocery store to find fresh, whole foods.

Martha's Minute: The Amazing Brain - Deficiencies Related to Stress

Magnesium deficiencies shown to enhance reactions to stress

The mineral magnesium is important for the heart, muscles, kidneys, teeth, and bones. It can help reduce stress, depression, and insomnia, as well as activate certain enzymes that provide energy to the body so that it can function properly. Magnesium is available in many food sources including tofu, nuts, green leafy vegetables, legumes, whole grains, oatmeal, and bananas. However, most people in the United States probably do not get as much magnesium as they should from their diet. Magnesium deficiency can result in an increased susceptibility to damage caused by physical or emotional stress. It also increases production of stress hormones that can have devastating effects on health when elevated for long periods.

According to Dr. Mildred Seelig in the Journal of the American College of Nutrition, "magnesium deficiency intensifies adverse reactions to stress that can be life-threatening." Dr. Seelig concluded that "worth consideration and trial is the possibility that higher than usual magnesium intake, from a magnesium-rich diet or from supplementing the usual diet with magnesium salts, might be protective against damage caused by the usual vicissitudes of life and unusual stresses."

J Am Coll Nutr 1994;13(5):429-46.
Advanced Nutrition Publications ©2002

MARTHA’S MINUTE: THE AMAZING BRAIN: NUTRITIONAL SUPPORT FOR BRAIN HEALTH

Ginkgo biloba extract enhances mental efficiency in elderly patients with mild to moderate memory impairment

Ginkgo biloba, a tree native to the Far East that is capable of living up to 1,000 years, is known for its resistance to diseases, pollution, and many insects. Extracts from the dried leaves of this tree have been used in Traditional Chinese Medicine (TCM) for centuries to treat symptoms associated with cerebral insufficiency (a lack of blood flow to the brain). These symptoms include memory impairment and poor concentration.

Several previous studies have demonstrated the positive effects of Ginkgo biloba extract on cognitive performance, which may be of great interest to elderly individuals with memory impairment.
In order to confirm the results of these studies, researchers conducted a 6-month study on 31 patients over the age of 50 with mild to moderate memory impairment. Patients were treated with either 40 mg of a standardized Ginkgo biloba extract three times per day or placebo (untreated). A variety of tests were performed at weeks 0, 12, and 24 to assess signs of cognitive impairment.
According to G. Rai and colleagues in Current Medical Research and Opinion, "The results in patients receiving Ginkgo biloba extract were found to be significantly superior to those of patients receiving placebo..."
Researchers concluded that "...Ginkgo biloba extract...has a beneficial effect on mental efficiency in elderly patients showing mild to moderate memory impairment of organic origin."
Curr Med Res Opin 1991;12(6):350-55.

Advanced Nutrition Publications ©2002