he atmosphere in which you eat—both psychologically and aesthetically—may be one of the most overlooked reasons for overeating and weight gain. Our research has revealed that both the internal and external environment while eating can be a powerful determinant of weight. Here’s why.
Nearly 2,400 Americans die of cardiovascular disease daily, with an average of one death occurring every 37 seconds. In 2018, roughly one out of every 10 Americans over the age of 20 had some type of cardiovascular disease (coronary heart disease, heart failure, and/or stroke), and one out of every seven deaths in the United States was due to coronary heart disease alone.
Roasted mini pumpkins make the perfect fall dessert vessel. The entire pumpkin is edible and packed with anti-aging phytonutrients. Hyaluronic acid is a naturally occurring “fountain of youth” and pumpkin seeds are one of the best sources. When you’re preparing your pumpkin bowls don’t forget to save the seeds for roasting.
Preheat oven to 375 degrees. Fill roasting pan with ¼” water. Wash and dry pumpkins and shave a little off the bottom of each to create a stable base. Cut off top, clean out seeds and pulp. Pat the inside dry with paper towels. Warm oil, cinnamon, sugar and salt in a small saucepan. Remove from heat and add vanilla. Brush the prepared pumpkins inside and out with cinnamon mixture. Place pumpkins into water bath and top with lids. Roast until tender and caramelized. The aroma fills your home with holiday spirit.
Remove from pan and allow to rest for 5-7 minutes. Place each one onto a dessert plate and fill with your favorite ice cream. Dust with powdered sugar and cinnamon. I like a little orange zest, too.
Say hello to the real “fountain of youth” — hyaluronic acid (HA) is just that, says the latest research. Three nutrients have to be present for the body to assimilate and benefit from HA. Pumpkin has it all going on: Magnesium, Phytoestrogen, and the phytoflavanoid, Naringenin. Vitamin C and Zinc are big players here, too. HA affects every part of our bodies and super-agers have shown to have it in abundance. Pumpkin seeds are the number one source of quality HA in the seed world. Seeds contain a much higher source of HA than nuts.
The bright orange color shows us the presence of beta-carotene and supports the health of our skin, eyes and immune function. Beta-carotene becomes Vitamin A and Vitamin A becomes Abscisic Acid: a powerful cancer killer. That’s another thing our orange fruit and veggie friends do for us: they check the health of our cells and prevent mutation of cancer cells. The humble sweet potato has the best tracking system of all. Nature is so amazing!
Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!
Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com
A healthy diet and lifestyle can lower your risk of getting breast cancer.
These four simple tips can boost your health in other ways, too!
Healthy foods from plants (vegetables, fruits, whole grains, and beans) can lower your breast cancer risk in several ways. They are often low in calories and high in fiber. This helps you feel full and lose weight if needed.
High-fiber, low-fat diets can also help reduce estrogen levels. Lower estrogen levels can lower your risk of breast cancer. A recent study showed that eating less fat and more fruits, vegetables, and grains could help protect breast cancer survivors, too. Packed with nutrition, plant-based diets can also reduce the risk of other diseases, like diabetes and heart disease. For the best nutrition, eat a variety of plant foods each day. Be sure to include a good source of vitamin B12, too, such as a supplement. Keep salt intake low, but when you do use salt, choose the iodized kind.
Fill up on veggies.
Not only are they healthy, but some have cancer-fighting nutrients. Try adding broccoli, collard greens, or cabbage to meals.
Eat more soy.
Tofu, soy milk, and edamame may help protect against breast cancer. Studies show that women who eat more soy have a lower risk of breast cancer. Soy foods may help protect women who’ve already had breast cancer, too.
Avoid processed meats.
Hot dogs, bacon, sausage, and lunch meats have been linked to a higher risk of breast cancer. Swap in healthy plant-based proteins like beans, tofu, or nuts instead.
Download the Physicians Committee for Responsible Medicine’s Fact Sheet, Breast Cancer: How To Reduce Your Risk, to read the remaining 3 tips! Feel free to download and share this free resource.
The Physicians Committee for Responsible Medicine is a 501(c)(3) nonprofit organization, headquartered in Washington, DC. Our efforts are dramatically changing the way doctors treat chronic diseases such as diabetes, heart disease, obesity, and cancer. By putting prevention over pills, doctors are empowering their patients to take control of their own health.
Fact sheet shared with permission from PCRM. Click here to view other PCRM Fact Sheets.
A recent study spanning 11 years and more than 2,000 participants yielded a startling finding: When comparing omega-3 index to conventional cardiovascular risk factors in older adults, it showed that having a low blood omega-3 index was as strong a predictor of mortality as smoking.1
The average age of the participants at the beginning of the study was 65, when their blood fatty acids were measured, and they were followed for 11 years. There were 2240 participants and 384 deaths over that time.
Omega-3 index is a measurement of DHA and EPA as a percentage of the total fatty acids in red blood cell membranes. The average omega-3 index in the study was 5.8%, the lowest fifth had omega-3 index less than 4.2%, and the highest fifth had levels greater than 6.8%.
Using mathematical modeling, the researchers estimated that participants who were in the highest fifth of omega-3 index at age 65 gained 4.74 years of life compared to those in the lowest fifth. This was similar to the difference between smokers and non-smokers at age 65; smokers lost 4.73 years of life, according to the model.
Over the 11-year follow-up, of participants in both of the low-risk categories – non-smokers who had a high omega-3 index – 85% survived. This is compared to only 47% of those in the high-risk categories – smokers with a low omega-3 index.1 The loss of life years was similar in low-omega-3 + non-smoking and high-omega-3 + smoking.
This research comes a few months after a meta-analysis of 17 prospective cohort studies that linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15-18% less likely to die from any cause over the follow-up period (median follow-up time was 16 years in these studies). Higher blood omega-3s were also associated with reduced risk for death from cardiovascular disease and cancer.2
DHA and EPA are important structural and functional components of brain and retinal cell membranes. They also have triglyceride-lowering, anti-inflammatory, anti-platelet, and anti-hypertensive properties, plus beneficial effects on cell membranes that may also contribute to better health and a longer life.2
Previous studies have linked low omega-3 index (below approximately 5%) with increased risk of cognitive decline in older adults.3,4 All the above studies corroborate the prior studies linking low omega index to brain shrinkage and cognitive impairment, and they reinforce how critical it is to properly address this issue.
DHA and EPA supplementation is important for anyone who doesn’t eat fatty fish frequently. Omega-3 index is low in vegans – approximately 4% when measured in studies, and the research suggests that adding ALA from flax seeds and walnuts does not significantly raise omega-3 index in most people. Most of the ALA in our diet is burned for energy, not converted to EPA and DHA. Consuming pre-formed DHA and EPA is the most reliable way to increase omega-3 levels in the blood.5-8 I recommend checking the omega-3 index with a blood test and assuring DHA and EPA adequacy using an algae-based supplement (refrigerated if possible) to avoid the pollutants, microplastics, and animal protein in fatty fish, and as a more sustainable option than fish oil.
Originally printed on drfuhrman.com. Reprinted with permission.
Joel Fuhrman, MD is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 7 New York Times bestselling books, including his most recent book, “Eat to Live”. Visit his website, DrFuhrman.com.
👉👉Get $10 off $150 or more on Dr. Fuhrman’s website. Use coupon LS10OFF150.
REFERENCES
Branched chain amino acids (BCAAs) are an essential nutrient in our body that consists of the chain of chemicals obtained from protein. We have 20 different amino acids in our body, 8 of which are considered essential, and 3 are the branch chain aminos that BCAAs are composed of. This chemical chain includes leucine, isoleucine, and valine. We get this protein source from our food, particularly meat, dairy, and legumes. They stimulate protein’s role of building muscle. They also help prevent muscle breakdown.
BCAA’s are a popular fitness supplement. For athletes or even the common gym-goer, these chemicals can improve performance by preventing fatigue, improving concentration, and reducing muscle breakdown. They have been shown to improve muscle soreness post-exercise. They can help reduce DOMS (delayed onset muscle soreness) which typically occurs within the initial 24 to 72 hours post-workout. Leucine aids in the muscle-making process. BCAAs have been shown to increase protein synthesis by up to 22%. Many protein powders contain branched chain amino acids, but they can also be found as a supplement all their own. Most protein powders have about 5 grams of BCAAs per 25 grams of protein.
They are also used medicinally. They are given to people with liver disease. They help the brain translate messages and impede upon faulty signaling related to liver disease, anorexia, mania, and tardive dyskinesia (involuntary repetitive body movements). When cirrhosis occurs in the liver, the brain does not signal correctly to help remove waste products and toxins from the blood. BCAA’s improve appetite to help people with these diseases to have better nutrition.
Bodybuilders like to take BCAAs as a result of the dieting process leading up to a competition. Dieting is part of stage preparation to look your best, but in this process, the body is at a caloric deficit to get the lean, cut look. However, the competitor doesn’t want to lose muscle mass. BCAAs work their magic with protein synthesis trying to build new muscle while fighting the deficit and then work to decrease breakdown.
The best food sources that contain BCAAs are meat and dairy:
Food is always the best source of nutrition. Add supplementation when your body needs extra support. BCAAs are essential in our body. Anything essential needs to be had, so make sure you get the right amount of amino acids to help meet your body’s needs.
Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health, and is a current doctoral candidate in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
References
The human gut is an amazing entity. It’s home to a vast network of nerves, neural transmitters and thousands of different microflora that keep our bodies up and running. It’s so complex that scientists sometimes call it “the second brain”. It’s no surprise that stress and gut health are closely connected. Your gut can influence your moods just as much as your brain, too. Scientists are still learning how this incredibly complex system works, and there are still many things that we don’t know. We do know, however, that because the brain and gut interplay with each other, changes in one can affect the other.
High levels of stress in your body can inhibit digestion, lower your immune system and even lead to the breakdown of your intestinal lining. This can cause short term problems like diarrhea, heartburn, gas and stomach pains, or lead to more severe problems later on, like leaky gut syndrome or IBS. That’s why it’s essential to keep your stress levels under control if you want to improve your gut health.
Here’s what you need to know about the brain-gut connection, along with our best tips for keeping your stress levels low and your gut bacteria content.
We’ve barely scratched the surface in understanding the complex relationship of how the brain and the gut communicate to affect our moods. But here’s what we do know. Our digestive tract is home to thousands of different species of microbes all working together. This complex system works to break down the nutrients in our food, keep our immune system strong and produce hormones that keep our bodies operational. And what you put into your gut can directly affect how you feel.
Serotonin, the happiness hormone, is actually produced in the gut. It’s created by breaking down the essential amino acid tryptophan and is sent to your brain via the vagus nerve. Tryptophan is found in many whole foods like fruits, vegetables, meats, dairy and seeds. It’s one of many ways that a healthy diet can help you stay happy.
But there’s another hormone your body produces that doesn’t always make you feel good: cortisol. When your body experiences stress or discomfort, your brain triggers the adrenal gland to release cortisol, the stress hormone. Excess levels of cortisol have been linked to everything from weight gain and gastrointestinal problems to a suppressed immune system and cardiovascular diseases.
We can’t always control the things that stress us out, but we can take control of how we react to those stresses. Adopting healthy habits can help lower your cortisol levels naturally, helping you heal both your brain and your gut.
1. Eat whole foods
The number one thing you can do to keep your gut thriving is to eat a diet filled with whole foods. The highly-processed foods that make up the majority of our western diet lack the necessary nutrients and fiber our gut microbes need to stay healthy.
This can lead to them dying off in mass quantities, which weakens your immune system and leaves you susceptible to disease. Whole, unrefined foods like fruits and vegetables are the perfect fuel for your gut’s vast network of microflora. Their rich quantities of fiber promote proper digestion to keep your gut working properly, and a happy gut usually leads to a happy mind. It’s also important to understand the difference between good and bad sugars.
2. Stop stress-eating
When we’re feeling stressed, the first thing most of us do is reach for our favorite candy or snack food to fill the void. It’s called stress-eating, and it’s a common coping mechanism for the chaos in our modern world. But although that burst of satisfaction feels good in the moment, eating sweets can exacerbate your stress-induced stomach issues in the long-term.
Foods high in refined sugar and unhealthy fats increase inflammation in the body. This sends your stress levels even higher and only worsens the problem you’re trying to cure. While there is something to be said for finding comfort in your favorite foods, stress-eating usually means you aren’t taking the time to properly enjoy your food. There’s a big difference between eating one cookie as a treat versus five because you’re eating your feelings.
The next time you find yourself craving a brownie after a stressful conversation, remember that eating sugar will only stress your belly even further. Save your indulgences for times when you can actually enjoy them instead.
3. Meditate
The brain and the gut are so intricately connected that calming the brain also can calm the gut. Practicing mindfulness meditation can lower levels of cortisol in the body. These lowered stress levels can lead to improved digestion, which keeps your gut in good shape.
Taking the time to clear your mind of life’s worries can also help you be more calm and understanding in your daily life. Mindfulness meditation practices have even been proven to help with depression and anxiety, which can exacerbate other health conditions. Try meditating for just a few minutes a day and see if you feel any improvements to your nervous stomach. Here is more on meditation to get you started.
4. Exercise
Working up a sweat is also an excellent way to deal with stress. In addition to obvious benefits like weight-loss and stronger muscles, exercise triggers the release of serotonin, which can lower stress levels. Even a 20-minute stroll outside can do the trick to get the serotonin flowing. Just be careful to pace yourself, and be sure not to overdo it.
5. Get more sleep
Sleep is the essential time period when our bodies take time to recharge every day. Getting a good night’s rest can improve your cognitive performance and help fight off Alzheimer’s disease. Getting adequate rest is also important for lowering stress levels, and you can improve the quality of your sleep by improving your diet.
Eating foods high in tryptophan helps your gut produce serotonin and also leads to the production of melatonin, the sleep hormone. Higher levels of melatonin can dramatically improve the quality of your rest, which can work to lower stress in your body. If you want to get a better night’s sleep, try eating more fruits and vegetables during the day.
Stress and gut health are closely linked. Eating healthy whole foods is one of the best things you can do to reduce your stress levels and stomach issues. Treats may be enjoyed in moderation, but not to fill an emotional void or coping mechanism for stress.
Originally printed on Aviv Clinics blog. Reprinted with permission.
Kathryn Parker is the Registered Dietitian for Aviv Clinics, located in Central Florida. Her work as a dietitian has helped many over her extensive career including college and Olympic athletes, city employees, one of the largest worldwide entertainment company’s staff members and diabetics in an academic health center. In her effort to make America healthier, Kathryn has instituted wellness programs for large organizations as well as counseling clients one-on-one. Most notably, Kathryn developed the LifeQuest fitness program for the city of Gainesville, wining the city a platinum Well Workplace award from the Wellness Council of America, an honor shared by only nine employers nationwide.
References
Aronson, D. (2009). Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/111609p38.shtml.
Heijnen, S., Hommel, B., Kibele, A., & Colzato, L. S. (2016). Neuromodulation of Aerobic Exercise—A Review. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01890
Miller. (2021, June 14). Meditation and Brain Health: Benefits Backed by Science. Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/meditation-and-brain-health-benefits-backed-by-science/.
Parker, K. (2021, June 13). How Does Sugar Affect the Brain? Aviv Clinics USA. https://aviv-clinics.com/blog/brain-health/how-does-sugar-affect-the-brain/.
Parker, K. (2021, May 23). The Gut-Brain Connection. Aviv Clinics USA. https://aviv-clinics.com/blog/nutrition/the-gut-brain-connection/.
Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews Immunology, 16(6), 341–352. https://doi.org/10.1038/nri.2016.42
Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013). Effects of mindfulness meditation on serum cortisol of medical students. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 96 Suppl 1, S90–S95.
Even when it’s hot outside, a delicious bowl of sweet corn chowder is a perfect complement to your BBQ favorites. This soup can be adapted to so many culinary styles and flavors. I have used a slightly thicker version as a bed for grilled halibut and Peach Salsa. Oh, Yeah! We’re really into summer flavors, now. Kick it up two notches by grilling your corn on the cob, first.
One step in activating the Ageless Algorithm is to eat and supplement intentionally. Supplements should be regarded as augmentations and not dependencies.
There is a plant for every ailment and attribute. I have a growing collection of botanical extracts on my shelf. For maximum benefit, shelve any illogical skepticism about the fruits of spaceship Earth.
The overall shift to noninvasive medicine and healthcare that gets back to nature will support longevity and immortality very directly through vital nutrients.
Consider the immortal Hippocrates quotation “let thy food be thy medicine” with the photo of the grapes above. Grape skin contains Reservatrol, a substance linked to numerous benefits including brain health. Although it is found concentrated in supplement form, the benefit and easy (tasty) access of whole foods, in general, is clear.
Another compound identified in connection with longevity is NAD+ or Nicotinamide Adenine Dinucleotide, associated with adult stem cell production. That too comes in supplement form, yet it is also available in foods like fish and mushrooms.
[Aside] And by the way: “Research into adult stem cells has been fueled by their abilities to divide or self-renew indefinitely and generate all the cell types of the organ from which they originate — potentially regenerating the entire organ from a few cells.” — Science Daily. This is kind of funny to extract what we already have inside of us and put it back in, which implies that perhaps what we also need is a new level of awareness.
In another article, Examining Biological Immortality in Nature, I identified the disaccharide sweetener Trehalose as possibly beneficial, given its production by some plants and animals as a protective crystallization against the elements or in a period of dormancy.
Deliberate choice of intake, rich in vitamins and minerals, enhances bodily processes and therefore quality of life.
In support of the adage “you are what you eat,” having as many live foods with active enzymes as possible is the way to go. You may already have many beneficial ingredients on hand, like turmeric (curcumin) or apples and onions (quercetin). This is naming just a few of millions.
Knowing and learning the usefulness and value of plants makes them even more effective. Such is the power of intention plus understanding.
Sarah Ikerd is a USA Weightlifting Level 2 Coach and Technical Official, as well as a business owner and artist who resides in Boston, MA. Visit her website, studio-shangri-la.com