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plant-protein

Eat Plant Protein to Live Longer

/28 June 2021/ All MFN blog/

Scientific research continues to show consuming red and processed meats or a high-animal protein diet has a profoundly damaging effect on overall health and longevity. It is vitally important that red meat in our diet should be replaced (or at least greatly limited) in favor of foods that are proven to offer protection against cancer – such as green vegetables, berries, beans, nuts and seeds. This should not be seen as controversial and is supported by an overwhelming amount of data. 

Long-term studies

Large, long-term studies investigating intakes of animal and plant protein with regard to mortality have consistently concluded that more plant protein and less animal protein is linked to a longer life. (1-4) Studies consistently link greater red meat consumption to a greater risk of premature death. (5-7)

Here’s an example:

A 2016 study published in JAMA Internal Medicine investigated the relationship between animal vs. plant protein sources and mortality risk from almost 30 years of follow-up from the Nurses’ Health Study and Health Professionals Follow-up Study. Together, these two studies included over 170,000 participants.

Interesting findings came out of one particular question the researchers asked: What would happen if the participants replaced some of their animal protein with plant protein?

They analyzed the data to estimate how participants’ risk of death from all causes over the follow-up period would change if some of the animal protein sources (equivalent to 3 percent of total daily calories) were replaced with plant protein sources:

  • Replace processed red meat: 34 percent decrease in risk
  • Replace unprocessed red meat: 12 percent decrease in risk
  • Replace poultry: 6 percent decrease in risk
  • Replace fish: 6 percent decrease in risk
  • Replace eggs: 19 percent decrease in risk
  • Replace dairy: 8 percent decrease in risk3

Higher intake of plant protein sources is associated with better health: for example, seeds and nuts reduce the risk of cardiovascular disease and are linked to longevity, and micronutrient and fiber-rich beans are linked to improved blood pressure, LDL cholesterol, body weight, insulin sensitivity and enhanced lifespan. (4, 8-13)

Prospective cohort studies are observational and cannot prove causality, but these studies are crucial to our understanding of health and longevity, because heart disease and cancer – our two biggest killers – develop over the course of multiple decades, not just a few months. Studies that follow tens of thousands of people for 10 or 20 years or more, and evaluate hard endpoints (death, heart attack, stroke, cancer, etc.) provide valuable insights into the habits that may promote or prevent these diseases. The significance of findings from observational studies is supported by laboratory studies showing there are plausible mechanisms for the association – good reasons why it’s not just a random correlation, but likely a causal relationship.

Many meat-centered diet proponents dismiss these important studies out of hand, ignoring the careful collection of data and complex mathematical analysis by skilled epidemiologists that control for potential confounding factors and detect potentially significant associations. 

The correlations between animal protein intake and all-cause mortality in long-term prospective studies are consistent with other observational studies on specific diseases, and are backed up by laboratory studies that have uncovered the plausible cellular and molecular mechanisms behind the correlations:

  • High animal protein intake excessively elevates insulin-like growth factor 1 (IGF-1), which promotes cancer development. (14-18) 
  • Research on nutrient-sensing pathways that respond to protein intake suggests reducing essential amino acid intake (i.e. reducing animal protein) promotes longevity. (19) (Note that the elderly require more protein than younger adults. (20, 21))
  • The pro-inflammatory effects of dietary saturated animal fats. (22-25)
  • The pro-oxidant and pro-inflammatory properties of excess heme iron. (26, 27)
  • Cooking-produced carcinogens in meats, such as heterocyclic amines and polycyclic aromatic hydrocarbons. (28-31)
  • Genotoxic N-nitroso compounds produced from processed meats. (30-33)
  • Detrimental effects of carnitine and choline on the gut microbiome that promote inflammation. (34-37)

Although eating a keto or carnivores’ diet can lower blood sugar and promote weight loss in the short term, the long-term effects of a diet so high in animal products (according to the preponderance of evidence) is damaging over the long term. That is why I reiterated that it is important to see the long-term studies with hard endpoints. Looking at short-term weight loss studies will lead you on a path to damage your potential for optimal longevity.

Although the disease-promoting effects take many years to build up, several short-term studies point to the beginnings of the damage of a high-animal product diet:

  • Measured after a single meal, butter impaired vascular function compared to nuts and other predominantly unsaturated plant fats. (38)
  • A study comparing Atkins, South Beach, and Ornish weight maintenance diets (all with the same calorie counts) assigned participants to each diet for four weeks each. At the end of the Atkins diet phase, LDL cholesterol was higher and vascular function lower compared to the other diets. (39) 
  • Participants (who lived at the study site during the study) were fed 420 g red meat or a vegetarian meal daily for 15 days, with the rest of their diets kept exactly the same. Stool samples and colon cells collected after 10 days on each diet showed an increase in production of carcinogenic N-nitroso compounds during the red meat diet compared to the vegetarian diet, and an increase in N-nitroso compounds binding to DNA in colon cells (which leads to DNA damage and colon cancer). (40)
  • A study comparing about two servings daily of fiber-rich whole grains to red meat for three weeks each suggested the whole grain diet improved gut microbiome diversity compared to the red meat diet. Body fat mass was also lower after the whole grain intervention. (41)
  • After four weeks, a diet containing red meat increased production of the pro-inflammatory compound TMAO, compared to white meat and vegetarian diets. (36)

Meat-heavy diets get one important thing right: They cut out weight gain-promoting, disease-promoting high-glycemic refined carbohydrates. But large amounts of animal products are unquestionably disease-promoting, too.  The Nutritarian diet does more than just restrict one type of harmful food. It limits or completely avoids all other disease-promoting foods and focuses heavily on foods that are richest in protective nutrients and are linked in scientific studies most consistently to a lower risk of cardiovascular disease, cancer, and other chronic diseases.

 

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.

Originally posted on DrFuhrman.com. Reprinted with permission.

References

  1. Budhathoki S, Sawada N, Iwasaki M, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med 2019. doi: 10.1001/jamainternmed.2019.2806
  2. Huang J, Liao LM, Weinstein SJ, et al. Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med 2020. doi: 10.1001/jamainternmed.2020.2790
  3. Song M, Fung TT, Hu FB, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med 2016, 176:1453-1463. doi: 10.1001/jamainternmed.2016.4182
  4. Tharrey M, Mariotti F, Mashchak A, et al. Patterns of plant and animal protein intake are strongly associated with cardiovascular mortality: the Adventist Health Study-2 cohort. Int J Epidemiol 2018. doi: 10.1093/ije/dyy030
  5. Wang X, Lin X, Ouyang YY, et al. Red and processed meat consumption and mortality: dose-response meta-analysis of prospective cohort studies. Public Health Nutr 2016, 19:893-905. doi: 10.1017/S1368980015002062
  6. Pan A, Sun Q, Bernstein AM, et al. Red Meat Consumption and Mortality: Results From 2 Prospective Cohort Studies. Arch Intern Med 2012. doi: 10.1001/archinternmed.2011.2287
  7. Sinha R, Cross AJ, Graubard BI, et al. Meat intake and mortality: a prospective study of over half a million people. Arch Intern Med 2009, 169:562-571. doi: 169/6/562 [pii] 10.1001/archinternmed.2009.6
  8. Grosso G, Yang J, Marventano S, et al. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. Am J Clin Nutr 2015, 101:783-793. doi: 10.3945/ajcn.114.099515
  9. Jenkins DJ, Kendall CW, Augustin LS, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med 2012, 172:1653-1660. doi: 10.1001/2013.jamainternmed.70
  10. Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. Nutrition, metabolism, and cardiovascular diseases : NMCD 2011, 21:94-103. doi: 10.1016/j.numecd.2009.08.012
  11. Papanikolaou Y, Fulgoni VL, 3rd. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr 2008, 27:569-576. doi:
  12. Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr 2004, 13:217-220. doi:
  13. Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc 2017, 6. doi: 10.1161/JAHA.117.006659
  14. Travis RC, Appleby PN, Martin RM, et al. A Meta-analysis of Individual Participant Data Reveals an Association between Circulating Levels of IGF-I and Prostate Cancer Risk. Cancer Res 2016, 76:2288-2300. doi: 10.1158/0008-5472.CAN-15-1551
  15. Vigneri PG, Tirro E, Pennisi MS, et al. The Insulin/IGF System in Colorectal Cancer Development and Resistance to Therapy. Front Oncol 2015, 5:230. doi: 10.3389/fonc.2015.00230
  16. Anisimov VN, Bartke A. The key role of growth hormone-insulin-IGF-1 signaling in aging and cancer. Crit Rev Oncol Hematol 2013, 87:201-223. doi: 10.1016/j.critrevonc.2013.01.005
  17. Key TJ, Appleby PN, Reeves GK, Roddam AW. Insulin-like growth factor 1 (IGF1), IGF binding protein 3 (IGFBP3), and breast cancer risk: pooled individual data analysis of 17 prospective studies. Lancet Oncol 2010, 11:530-542. doi: 10.1016/S1470-2045(10)70095-4
  18. Kaaks R. Nutrition, insulin, IGF-1 metabolism and cancer risk: a summary of epidemiological evidence. Novartis Found Symp 2004, 262:247-260; discussion 260-268. doi:
  19. Mirzaei H, Raynes R, Longo VD. The conserved role of protein restriction in aging and disease. Curr Opin Clin Nutr Metab Care 2016, 19:74-79. doi: 10.1097/MCO.0000000000000239
  20. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013, 14:542-559. doi: 10.1016/j.jamda.2013.05.021
  21. Volpi E, Campbell WW, Dwyer JT, et al. Is the optimal level of protein intake for older adults greater than the recommended dietary allowance? J Gerontol A Biol Sci Med Sci 2013, 68:677-681. doi: 10.1093/gerona/gls229
  22. Erridge C. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. Br J Nutr 2011, 105:15-23. doi: 10.1017/S0007114510003004
  23. Erridge C, Attina T, Spickett CM, Webb DJ. A high-fat meal induces low-grade endotoxemia: evidence of a novel mechanism of postprandial inflammation. Am J Clin Nutr 2007, 86:1286-1292. doi: 10.1093/ajcn/86.5.1286
  24. Masson CJ, Mensink RP. Exchanging saturated fatty acids for (n-6) polyunsaturated fatty acids in a mixed meal may decrease postprandial lipemia and markers of inflammation and endothelial activity in overweight men. J Nutr 2011, 141:816-821. doi: 10.3945/jn.110.136432
  25. Fritsche KL. The science of fatty acids and inflammation. Adv Nutr 2015, 6:293S-301S. doi: 10.3945/an.114.006940
  26. Cornelissen A, Guo L, Sakamoto A, et al. New insights into the role of iron in inflammation and atherosclerosis. EBioMedicine 2019, 47:598-606. doi: 10.1016/j.ebiom.2019.08.014
  27. Brewer GJ. Risks of copper and iron toxicity during aging in humans. Chemical research in toxicology 2010, 23:319-326. doi: 10.1021/tx900338d
  28. Zheng W, Lee S-A. Well-Done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutrition and Cancer 2009, 61:437-446. doi: 10.1080/01635580802710741
  29. National Cancer Institute. Chemicals in Meat Cooked at High Temperatures and Cancer Risk.
  30. International Agency for Research on Cancer, World Health Organization. Press Relsease No. 240. IARC Monographs evaluate consumption of red meat and processed meat. 2015.
  31. Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau) 2018, 72:718-724. doi: 10.2533/chimia.2018.718
  32. Lunn JC, Kuhnle G, Mai V, et al. The effect of haem in red and processed meat on the endogenous formation of N-nitroso compounds in the upper gastrointestinal tract. Carcinogenesis 2007, 28:685-690. doi: 10.1093/carcin/bgl192
  33. Herrmann SS, Granby K, Duedahl-Olesen L. Formation and mitigation of N-nitrosamines in nitrite preserved cooked sausages. Food Chem 2015, 174:516-526. doi: 10.1016/j.foodchem.2014.11.101
  34. Koeth RA, Wang Z, Levison BS, et al. Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Nat Med 2013, 19:576-585. doi: 10.1038/nm.3145
  35. Tang WH, Wang Z, Levison BS, et al. Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. N Engl J Med 2013, 368:1575-1584. doi: 10.1056/NEJMoa1109400
  36. Wang Z, Bergeron N, Levison BS, et al. Impact of chronic dietary red meat, white meat, or non-meat protein on trimethylamine N-oxide metabolism and renal excretion in healthy men and women. Eur Heart J 2019, 40:583-594. doi: 10.1093/eurheartj/ehy799
  37. Wang Z, Klipfell E, Bennett BJ, et al. Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease. Nature 2011, 472:57-63. doi: 10.1038/nature09922
  38. Keogh JB, Grieger JA, Noakes M, Clifton PM. Flow-mediated dilatation is impaired by a high-saturated fat diet but not by a high-carbohydrate diet. Arterioscler Thromb Vasc Biol 2005, 25:1274-1279. doi: 10.1161/01.ATV.0000163185.28245.a1
  39. Miller M, Beach V, Sorkin JD, et al. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. J Am Diet Assoc 2009, 109:713-717. doi: 10.1016/j.jada.2008.12.023
  40. Lewin MH, Bailey N, Bandaletova T, et al. Red meat enhances the colonic formation of the DNA adduct O6-carboxymethyl guanine: implications for colorectal cancer risk. Cancer Res 2006, 66:1859-1865. doi: 10.1158/0008-5472.CAN-05-2237
  41. Foerster J, Maskarinec G, Reichardt N, et al. The influence of whole grain products and red meat on intestinal microbiota composition in normal weight adults: a randomized crossover intervention trial. PLoS One 2014, 9:e109606. doi: 10.1371/journal.pone.0109606
seniors-biking-in-gym-group

Be Physically Active to Boost Your Immune Response

/16 June 2021/ All MFN blog/

In these challenging times, if we only could get a medication that would boost our immune system and response to viruses, lower all stress associated with still being in a pandemic, and treat most of the pre-existing health conditions that are associated with a higher risk of dying from COVID-19, we would all be lined up for it! Guess what? We already have something that does all these things already—and that is physical activity.

Let’s consider its impact on how well your immune system works. While physical activity can boost your immune function, here’s what else we know about the immune system and all the lifestyles factors we can manage:

Exercise: A single workout may temporarily suppress your immune system, but chronic training (assuming it is not excessive) boosts immunity to the common cold, other viruses, and a whole host of pathogens (1). Being regularly active generally makes you less likely to get sick.

Stress: Any type of stressor, be it physical or mental, can weaken your immune system, most commonly through increases in levels of the hormone cortisol and other factors (2). Exercise overtraining raises cortisol levels and can make you more likely to catch a cold or the flu.

Sleep: Lack of sleep—particularly deep REM sleep—and short sleep duration cause a rise in cortisol levels that can dampen immune function (3). Many people with type 2 diabetes and overweight/obesity also have sleep apnea that interferes with getting quality sleep, making them more susceptible to getting sick. Better management of all of these conditions helps.

Nutrition: Chronic malnutrition lowers the ability of the immune system to function optimally. Low levels of vitamin D (which acts as a prohormone) in the bloodstream has also been tied with lower immunity, and many people with diabetes and older adults have low vitamin D status. Getting adequate vitamins, minerals, and calories in your diet can boost your immunity.

Alcohol: While a moderate intake of alcohol may give you some health benefits, abuse of alcohol suppresses your immune system (4). “Moderate” is one drink per day for females, two for males—and there is no rollover from one day to the next if you miss one!

Smoking: Tobacco smoking increases inflammation and lowers immune function, and it may also lower your immune response to certain vaccines. Quitting smoking can help restore immune function.

We also need to discuss how our bodies react to vaccinations. All of us are facing possible vaccination for COVID-19 once we all can get access to the many safe and effective vaccines that are now slowly being distributed around the US and the world. You may be, like I was previously, assuming that vaccines work the same for everyone. In reality, there is no guarantee of a universal and equally protective response, and a whole host of factors (inside your body and out) can impact how well a vaccine actually works for you (5). Not surprisingly, all of the lifestyle factors listed above can impact the strength of your immunity post-vaccination, and making improvements in any/all of them can help. But your age can also have a negative effect.

COVID-19 is unlikely to be the last threat to our collective health, so it is worth discussing why we are more vulnerable to threats to our immune system as we get older. For starters, older adults have a less robust immune response to everything, including strains of influenza, and they suffer from a more rapid waning of antibodies. Basically, our immune systems are getting less robust and effective as we age—and that potentially impacts our response to vaccines. 

Generally, older adults have a lesser immunity to any virus that they have been vaccinated against, and that will likely include the current global coronavirus once a vaccine is available. However, engaging in regular aerobic training improved flu vaccine responses in a group of older adults who had been previously sedentary (6): participants who did a regular moderate-intensity physical activity like brisk walking were 30 to 100 percent more likely to have an antibody response sufficient to keep them from getting the flu. Although research on this topic remains limited, exercise is likely to help boost the immune systems in people who are currently sedentary and start being active.

Other confounding health issues may make immune responses weaker when you are exposed to a virus or vaccinated. For instance, many seniors with diabetes develop kidney disease requiring dialysis. In these individuals, many fail to have an adequate immune response when given a vaccine for hepatitis B; how well it works depends on their age, how long they have been on dialysis, their diet, and other factors (7). In children (and adults) with type 1 diabetes, certain vaccines have been shown to be less effective, particularly when they also have celiac disease and consume gluten (8).

So, what can you do? Fight back by adopting the healthiest lifestyle that you can—one that includes being regularly moderately active—and stay as healthy as you can for when the next virus comes along. Protect yourself with a daily dose of exercise!

Sheri R. Colberg, PhD, is the author of The Athlete’s Guide to Diabetes: Expert Advice for 165 Sports and Activities (the newest edition of Diabetic Athlete’s Handbook). She is also the author of Diabetes & Keeping Fit for Dummies, co-published by Wiley and the ADA. A professor emerita of exercise science from Old Dominion University and an internationally recognized diabetes motion expert, she is the author of 12 books, 30 book chapters, and over 420 articles. She was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. Contact her via her websites (SheriColberg.com and DiabetesMotion.com).

 

References

  1. Cerqueira É, Marinho DA, Neiva HP, Lourenço O. Inflammatory Effects of High and Moderate Intensity Exercise-A Systematic Review. Front Physiol. 2020 Jan 9;10:1550. doi: 10.3389/fphys.2019.01550. PMID: 31992987.
  2. McEwen BS. Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. Eur J Pharmacol. 2008 Apr 7;583(2-3):174-85. doi: 10.1016/j.ejphar.2007.11.071. PMID: 18282566.
  3. Vgontzas AN, Zoumakis M, Bixler EO, et al. Impaired nighttime sleep in healthy old versus young adults is associated with elevated plasma interleukin-6 and cortisol levels: physiologic and therapeutic implications. J Clin Endocrinol Metab. 2003 May;88(5):2087-95. doi: 10.1210/jc.2002-021176. PMID: 12727959.
  4. Rodríguez-Rabassa M, López P, Sánchez R, et al. Inflammatory Biomarkers, Microbiome, Depression, and Executive Dysfunction in Alcohol Users. Int J Environ Res Public Health. 2020 Jan 21;17(3):689. doi: 10.3390/ijerph17030689. PMID: 31973090.
  5. Zimmermann P, Curtis N. Factors That Influence the Immune Response to Vaccination. Clin Microbiol Rev. 2019 Mar 13;32(2):e00084-18. doi: 10.1128/CMR.00084-18. PMID: 30867162.
  6. Woods JA, Keylock KT, Lowder T, et al. Cardiovascular exercise training extends influenza vaccine seroprotection in sedentary older adults: the immune function intervention trial. J Am Geriatr Soc. 2009 Dec;57(12):2183-91. doi: 10.1111/j.1532-5415.2009.02563.x. PMID: 20121985.
  7. Udomkarnjananun S, Takkavatakarn K, Praditpornsilpa K, et al. Hepatitis B virus vaccine immune response and mortality in dialysis patients: a meta-analysis. J Nephrol. 2020 Apr;33(2):343-354. doi: 10.1007/s40620-019-00668-1. Epub 2019 Nov 7. PMID: 31701375.
  8. Opri R, Veneri D, Mengoli C, Zanoni G. Immune response to Hepatitis B vaccine in patients with celiac disease: A systematic review and meta-analysis. Hum Vaccin Immunother. 2015;11(12):2800-5. doi: 10.1080/21645515.2015.1069448. Epub 2015 Sep 17. PMID: 26378476.
Spring into summer salad

The Naturopathic Chef: Spring into Summer Salad

/31 May 2021/ All MFN blog/

Refresh and revitalize with this bright side dish that’s perfect for any summer table.

The dressing doubles as a versatile marinade, too.

Dressing

  • 1 Tbls Shallot, minced
  • 1 Tbls Aged Balsamic Vinegar
  • 2 Tbls Fresh Lime Juice
  • 2 tsps Fresh Orange Juice
  • 2 tsps Honey
  • ½ tsp Dry or Dijon Mustard
  • ½ tsp Salt
  • ¼ tsp Pepper
  • ¼ cup Avocado Oil

Stir all ingredients together except avocado oil. Whisk oil into mixture to emulsify. Chill 

Salad

  • 2 cups Watermelon, cubed in bite-sized pieces
  • 1 cup Strawberries, sliced
  • 2 small Persian Cucumbers, sliced
  • 8 Mint leaves, chopped
  • 2 Basil leaves, chopped 
  • 2 Tbls Toasted Pistachios, chopped
  • 2 Tbls Feta, crumbled
  • pinch of Salt

Toss ingredients with dressing, top with pistachios and feta.

Phyte Facts

Everything in this salad contributes to proper hydration and mineral balance, making it perfect for warm weather. Both Mint and Basil have cooling properties and keep our thermostats operating at peak performance. Love to hike? This is your perfect companion.

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

Sweet Letters

Sugar Substitutes: Good, Bad, Ugly?

/27 May 2021/ All MFN blog/

Today’s athletes are confronted with a plethora of foods and beverages containing low- or no-calorie sweeteners (LNCS): Diet Pepsi, Halo-Top ice cream, Gatorade Zero, Nuun.

Questions arise: 

Are these products a better option than their sugar-containing versions? 

Will they help you lose weight? 

Are they safe? 

Should athletes eat them or avoid them?

The goal of this article is not to recommend for or against LNCS sweeteners such as Equal (aspartame), Sweet ‘n Low (saccharine), and Truvia (stevia), but rather to offer science-based information to help you decide whether or not they are safe to include in your sports diet.

Background Info

The 2020-2025 US Dietary Guidelines for Americans state that we should limit added sugars to less than 10% of our daily calories. The average (i.e., unfit, over-fat) American consumes about 270 calories (17 teaspoons, 13% of total calories) of added sugars a day. Soft drinks, other sweetened beverages, cookies, candy, and desserts are common culprits. For a sedentary person who may require 1,800 calories a day, 10% of calories equates to 180 calories (45 g) of added sugars a day that displace wholesome foods. Given that exercise enhances our ability to metabolize sugar, active people are less likely to end up with health issues (prediabetes, type 2 diabetes) related to sugar consumption. For them, added sugars can be a useful source of muscle fuel. Ideally, the sugar comes surrounded with nutrients, such as a post-exercise recovery chug of chocolate milk.

Today’s competitive athletes often select their foods more wisely than the “average” American. Their hope is to not only enhance performance but also reduce their risk of injury and invest in their longevity. For an athlete eating more than 3,000 calories a day, the guideline of less than 10% of total calories from added sugars equates to 300 calories (75 g) of added sugars a day. That leaves plenty of space for some sugary sports foods and treats, if desired. 

Athletes’ bodies tend to readily use sugars (they appear in the blood as glucose) to replenish depleted muscle glycogen stores. During long, hard workouts, sugar-filled gels and sports drinks can enhance performance. So why would an athlete want to choose a Gatorade-Zero, Nuun, or Propel with LNCS? Well, if weight-conscious, NLCS can help athletes save a few calories (though doing so while exercising can hurt performance). With meals and snacks, swapping a can of sugar-sweetened soda for a diet soda ideally allows the athlete to enjoy 150 more calories of nutrient-dense foods, such as fruits or veggies. (We know what often happens, however. The saved calories go towards cookies. Ha!)

Are foods sweetened with LNCS a way for athletes to have their cake and eat it too? The media has certainly painted a halo of horror on LNCS, leading many to believe they are mysterious chemicals, contribute to obesity, and bolster one’s sweet-tooth. Are they really bad for you? Let’s take a look at what science says. 

Aren’t they nothing but (scary) chemicals?

All foods are made of chemicals: carbon, oxygen, nitrogen. Aspartame (brand names are NutraSweet and Equal) is made of two amino acids that taste 200 times sweeter than table sugar. You need very little of it. The powder in the blue packet is mostly a harmless filler that keeps the few molecules of sweetener from getting lost in the packaging.

Are they safe to consume?

Sugar substitutes are among the most highly studied ingredients out there. The FDA, WHO and other global health organizations have confirmed the safety of these products in doses well above the amounts commonly consumed by humans. Studies that reported a link to cancer were done with animals given absurd amounts of no- or low-cal sweeteners and are not relevant to humans in real-life.

That said, the FDA has established Acceptable Daily Intakes (ADI) for these sweeteners. ADI is the amount of a LNCS a human can consume every day during their life —with a built in 100-fold safety factor below which no adverse effects have been seen. For aspartame, the ADI equates to 107 of those little blue packets a day (19 cans of diet soda every day of your life). So yes, some athletes could overshoot the ADI—but it’s highly unlikely! 

Do low- and no-calorie sweeteners lead to weight loss?

LNCS are one tool in a dieter’s toolbox. They can help dieters lose weight IF they displace calories the dieter does not replace. One athlete told me he lost 30 pounds in a year just by trading in his lunch- and dinner-time can of Pepsi for Diet Pepsi. That one simple change shaved off 300 calories a day that he did not replace. That said, research indicates people can easily compensate for the calories by eating more of other foods

Do low- and no-calorie sweeteners lead to weight gain?

No. People who drink diet soda are more likely to be over-weight, but diet soda did not cause the weight gain. Rather, people who live in large bodies are more likely to use LNCS to save some calories.

Don’t these sweeteners trick the body into thinking it’s getting sugar—and trigger a spike in blood glucose, followed by a crash, and hunger?

Well-controlled, randomized studies indicate the answer is no. Nor do LNCS make people feel hungrier. Some animal studies have shown that LNLCS might increase appetite, but those studies were conducted with large amounts of LNCS that we would never consume. This has not been replicated in humans.

Do no- or low-cal sweeteners have a negative impact on the microbiome?

Questionable research with mice who consumed very large amounts of saccharin suggests it might impact the microbiome of rodents. But no conclusive evidence to date indicates LNCS negatively impact the human gut microbiome. Stay tuned.

The bottom line

We are all born with an innate desire for sweet tastes, starting with breastmilk! We have many options for satisfying that sweet tooth in good health.

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). The 6th edition of her Sports Nutrition Guidebook (2020) can help you eat to win. Visit NancyClarkRD.com.

For more information:

senior-man-lifting-weights

What Is an Anabolic Window?

/13 May 2021/ All MFN blog/

If you’re trying to build muscle, strength training is the best way to do it. Strength training damages the muscles, which causes them to repair and grow. The result is bigger, stronger muscles. Bigger, stronger muscles to someone like us with MS means the strength to move those muscles once we create the brain to muscle reconnection. However, optimal muscle growth goes beyond your actual workout. It also relies on post-workout nutrition. Your muscles need enough protein and carbohydrates to effectively recover.

Aimee-Carlson-Toxin-Terminator

Toxicity & Detox

/4 May 2021/ All MFN blog/

When I first began my own personal health journey, I had no idea what a toxin was. Having worked in the automotive business for better than 30 years, I thought toxins consisted of the various chemicals and products we used in that business. I knew we had to carry MSDS (Material Safety Data Sheets) for every product we had in the facilities. I related toxins to workplace environments, and truly had no idea that they were also hidden in our homes!

The automotive industry was highly regulated. In fact, there are several agencies that oversee the practices within automotive businesses, establish the regulations that must be followed and perform on-site inspections. As a mother and a grandmother, I was enraged to find out there were no such regulations on the products that we purchase off the shelves in the stores. I incorrectly made the assumption that these products were safe for me and my family to use.

This is what led me to become The Toxin Terminator. I knew there needed to be a voice in this field. When it comes to being healthy, many people seek out help with how they eat or look at their physical fitness and how they move each day. But they aren’t paying attention to the number one contributor to the symptoms they are experiencing, toxins! In fact, even if they do, it can be such a confusing path to go down. Marketers have learned the terms they need to use to give the illusion of their products being safe. We call this greenwashing. This is one of the reasons why it is so important for people to have a certified person working with them to help them navigate this complex arena and overcome the root cause of their symptoms.

Learning about toxins, the symptoms of toxin overload and where they are, was the first step in my journey of overcoming chronic disease. The toxins are what flip the switches on, and the detox is how we turn those switches off and truly heal the cells, so the body gets well. Through my journey, I have met with hundreds who have also reversed their chronic disease. Through my podcast and masterminds, I have had the opportunity to meet and discuss this topic with top researchers, doctors, coaches, industry thought leaders and people just looking to feel better. I personally became certified as a Toxicity and Detox Specialist so I would be able to help others walk through their own healing journey.

According to the Centers for Disease Control, 6 out of 10 adults suffer from a chronic disease and 40% have two or more. 90% of healthcare dollars in the United States are spent on chronic disease and 70% of all deaths are caused by a chronic disease. These numbers are out of control. It is my mission to decrease these numbers. Last year taught us all too well the danger of these numbers and the importance of our own personal health and reducing our underlying factors.

People are ready to take control of their health and we can do this together!

Join Aimee for a Webinar on This Topic!

Register for this free webinar, Counting Chemicals: Everyone is busy counting calories, when they should be busy counting chemicals!

Aimee Carlson is a lifetime entrepreneur, owning and operating a multi-location national franchise, to a professional network marketer, best-selling author, podcast host of The Toxin Terminator and certified Toxicity and Detox Specialist.

peanuts

The Naturopathic Chef: Thai Peanut Pizza

/3 May 2021/ All MFN blog/

We’ve made my gluten free (GF) pizza crust with our favorite Italian flavors. Now, we’re heading to the Far East for a flavor explosion and some serious Delicious Medicine. The best news on this fantastic flavor journey; no oven required. Put your frozen Gf crust right on the grill. 

Thai Inspired Crust

  • 1-1 1/2  Cup gluten free Thai Beer room temp, add slowly (I use Singha) 
  • 2 tsps Agave or sweetener of your choice
  • 2 tsps Dry Yeast                                 
  • 3 cups GF all-purpose flour
  • 2 tsps Non-Aluminum Baking Powder
  • 2 tsps Ground Flaxseed
  • 2 tsps Salt
  • 2 1/2 tsps Baking Powder
  • 1/4 cup Sesame Oil *plus 1 Tbls for proofing bowl
  • 1 Tbls Chia Seeds, bloomed in 1/4 cup water
  • 1 Tbls Toasted Sesame Seeds 
  • Cornmeal for your second kneading (optional)

Pour one cup beer into the bowl of your stand mixer or large mixing bowl. Stir in Agave or sweetener of your choice. Sprinkle yeast over top and allow to bloom.

Place paddle attachment on mixer and start on first speed position. Slowly add flour and remaining ingredients, working all ingredients together. Add more beer as necessary to bring dough together.

Change paddle attachment to your dough hook. Knead dough for about six minutes or until smooth and dough will stretch without breaking. The dough should be plump and slightly sticky. Oil clean bowl with remaining sesame oil and roll dough ball over in bowl to coat completely. Cover with damp kitchen towel or plastic wrap and place in the warmest area of your house until dough has doubled, approximately one hour.

Uncover and punch down dough, divide in half and knead with a little bit of cornmeal on your counter. Roll out, place on pizza stone or sheet pan and bake 8 minutes. Pull from oven top, continue to bake for 15 minutes and serve. Or, cool, wrap and freeze. 

Peanut Pizza Sauce

  • 3 Tbls Coconut Milk
  •  1/2 cup Creamy Peanut Butter
  • 3 Tbls Rice Vinegar
  • 3 Tbls Tamari or Soy Sauce
  • 2 Tbls Honey
  • 1 Tbls ketchup
  • 2 cloves Garlic, minced
  • 2 tsps Ginger, peeled and grated
  • pinch Red Pepper Flakes
  • Pinch White Pepper

Whisk everything together and use as your pizza sauce or sauce for a noodle bowl or salad. 

Putting it All Together

You’ve par-baked your crust, your sauce is ready and now for the other toppings ideas:

  • Mozzarella Cheese
  • Shredded Carrot
  • Shredded Purple Cabbage
  • Thinly sliced Purple Onion
  • Mung Bean Sprouts
  • Crusted Peanuts, Dry Roasted
  • Cilantro Leaves 
  • A few drops of Toasted Sesame Oil 
  • Roast Chicken or Duck is amazing on this pizza, dice or slice thinly
  • For a vegan option use Seitan or Tempeh be sure to toss your protein of choice with a little of your peanut sauce. 

Phyte Facts

Peanuts are one of the best sources of the phytonutrient, Resveratrol. Who doesn’t love burning body fat while eating a delicious pizza? That’s what Resveratrol does for us. This sauce is not only delicious on just about anything: it’s loaded with Delicious Medicine, too! 

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

DNA-puzzle

The Evolution of Truly Personalized Medicine: Epigenetics, Food, and Fitness

/9 April 2021/ All MFN blog/

Most would not argue that there is an ongoing transition in how our healthcare is being delivered. This article will examine some of these transitions as a result of breakthroughs in technology, as well as how genetic information, exercise, and diet will play an increasingly greater role.

When medical science was first getting its start, a more holistic philosophy was taken on how to treat illness and maintain health. Hippocrates has often deemed the father of modern medicine, and even today the allopathic physicians (M.D.s) take the Hippocratic Oath – to do no harm to their patients. Hippocrates knew, even in 400 B.C., that the best healer of the body is the body itself. For the most part, the best treatment is to create a strong body and get out of the way. Five guiding principles used in his philosophy for treatment include:

  1. Walking is man’s best medicine.
  2. Know what person the disease has, rather than what disease the person has.
  3. Let food be thy medicine.
  4. Everything in moderation.
  5. To do nothing is also a good remedy.

The second and fifth principles emphasize the power of knowing the individual and getting out of the way! The first and third principles show the power of exercise and food for healthy living. Even the genius, Thomas Edison, realized that a health maintenance organization (HMO) approach was the best method of healthcare both practically and financially. His quote, “The doctor of the future will give no medicine but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease,” is evidence that a holistic, preventative approach is what he advocated. He is also quoted, “…you can’t improve on nature.”

One size does not fit all

Personalized medicine is now at the forefront and it utilizes the genetic and epigenetic data of a person to guide medicines and treatment plans. Cancer drugs have probably harnessed this advantage to the greatest extent, thus far. Former President Jimmy Carter received Keytruda (pembrolizumab) for his brain cancer and it boosted his immune system and beat cancer. While most of America (71%), still doesn’t even know about personalized medicine, those who were familiar with it did not know it would yield better results with fewer side effects. The different directions of personalized medicine are still being realized, but the field of pharmacogenetics is the first to really jump on the bandwagon of highly effective, precision-based treatment.

The reasons some drugs work for some people and not for others, or why side effects occur in some individuals and not others, is due to individual variability in metabolism. Why are some people lactose tolerant, or some can drink alcohol with no problem, and others have severe issues? It is usually because of enzyme differences, which are under the control of our genes. Interestingly, our enzyme genes can often be turned on or off by “inducible sequences” known as promoters or suppressors of operons, respectively. These “switches” can be repressed or induced depending on our environmental stimuli. Thus, we actually have some control over our gene expression, and this field is known as epigenetics.

Knowing what gene variants someone possesses or not will guide the personalized medicine physician on which drug to use or not. By knowing allergic reactions in advance or which medicines may have side effects will help physicians to not make a bad situation worse. Unfortunately, the cost of personalized medicine drugs is much higher than alternative treatments. There is still a lot of exploration to be done on all the various applications of this technology, but the bottom line is that understanding individual variations and enabling the body to do what it is designed to do is a very good thing! Companies like Toolbox Genomics is one of many companies that use your genetic information to then tell you what foods and supplements to eat or avoid, and which exercises may help you the most, and ones that you may not respond to so well. The reason physicians do an intake on family history or run various tests is to collect information that will guide their treatment. A genetic test on certain gene variants is simply taking this a step further.

How do exercise and diet apply to our epigenetics?

Did you know that exercise is highly beneficial to not only help with fighting cancer once it is already present but also to never getting it? Physical exercise or movement, in general, will shift the epigenetics so that genes that suppress tumors are increased, and genes that cause cancer (oncogenes) are decreased. It does this by changing the number of certain reactions called methylations. Things go wrong when there are too much or too few methylation reactions. Exercise has been shown to reduce or even reverse the epigenetic mutations that often result in tumorigenesis or tumor production. Exercise has also been shown to reduce genetic factors associated with aging like telomere length.

The fields of proteomics and metabolomics as well as pharmacogenomics, are all emerging because of the knowledge on how our genetics affects proteins, metabolism, and reactions to drugs, respectively. The field of nutrigenomics is rapidly expanding, and several companies are capitalizing on studying the relationship of how our genes affect how we process and utilize foods, as well as how food can affect our genes. Vitamins A and D, certain fatty acids, especially medium and short-chain, some sterols (derived from cholesterol), and zinc have been shown to directly influence gene transcription. Indirect effects include how diet affects gut bacteria, which in turn influences gene expression. Soon when nutritional recommendations are given, it will likely be “for this individual.”

The future of medicine will be taking our genetic information to a whole new level. Soon “smart” watches, clothes, hats, and other common devices will collect information that can benefit our health in many ways as the way healthcare is delivered continually evolves.

This article was featured in MedFit Professional Magazine

Dr. Mark P. Kelly has been involved with the health and fitness field for more than 30 years. He has been a research scientist for universities and many infomercial projects. He has spoken nationally and internationally on a wide variety of topics and currently speaks on the use of exercise for clinical purposes and exercise’s impact on the brain. Mark is a teacher in colleges and universities in Orange County, CA., where Principle-Centered Health- Corporate Wellness & Safety operates.

fruits veggies colorful

5 Ways to Amp Up Your Nutrient Intake

/30 March 2021/ All MFN blog/

Thanks to fad diets, everyone has their own idea of what constitutes a healthy diet – and has a mental list of which foods will never touch their lips again. We’ve all been there: Low-Carb, No-Carb, Paleo, South Beach, Atkins, Gluten-Free, Foods That Match Your Eye Color – you name it. But these diet trends simply cherry-pick a few nutritional facts, served up alongside lots of disinformation.

The simple truth is that a healthful, nutritionally favorable diet means consuming a variety of vegetables, fruits, legumes, nuts, seeds and herbs. Fun fact: each and every plant food has its own distinct nutritional profile. More importantly: there are over 100,000 biologically active chemicals found in plants, agents that offer anticancer, antimicrobial, antioxidant, analgesic, and wound healing effects.

So how do you get those active chemicals to up our chances of living a long and healthy life? Let’s break it down:

1. Eat “the rainbow,” using a variety of natural plant foods.

Ensure that you consume a wide range of phytonutrients, many of which are antioxidants that offer a range of health benefits, from helping you lose excess weight and preventing disease, to slowing brain degeneration. The red in tomatoes comes from lycopene, the orange in carrots and sweet potatoes from alpha- and beta-carotene, the blues and reds of berries from anthocyanins, and the green in spinach and kale from lutein and chlorophylls. A variety of colors means a variety of health-promoting nutrients. 

2. The next time you load up at the grocery store, be sure your cart has these Superfoods.

Greens, Beans, Onions, Mushrooms, Berries and Seeds, known collectively to Nutritarians as G-Bombs. The planet’s best foods should be a part of everyone’s diet every day. Why? According to Dr. Fuhrman, these six magical foods benefit the immune system, can make you slim and healthy, and keep you that way while protecting you from cancer. Here’s just a taste of the power they possess and a simple recipe to help you reap some of their amazing benefits:

  • Greens, cruciferous vegetables in particular provide unique phytochemicals (ITCs) with a variety of cancer-fighting effects. Greater consumption of these vegetables is linked to reduced risk of cancer and cardiovascular disease and a longer life.1-3
  • Beans and other legumes  are rich in fiber and resistant starch, which help keep blood glucose, blood pressure, and LDL cholesterol down, promote weight loss, promote colon health, and nourish the microbiome.4-7
  • Onions and garlic are linked to a reduction in the risk of several cancers, and their distinctive sulfur-containing phytochemicals have a number of actions that benefit the cardiovascular system.8-11
  • Mushroom phytochemicals are unique in their promotion of immune system function and their abiity to inhibit of estrogen production; mushroom consumption is associated with a reduced risk of breast cancer.12-15
  • Berry phytochemicals have anti-cancer and blood pressure-lowering effects, and are linked to a reduced risk of heart attack.  Blueberries in particular have also shown promise for improving brain health, in studies on memory and cognitive function.16-22
  • Seeds and nuts: Eating nuts regularly is associated with longevity, reduced risk of cardiovascular disease, and a healthy body weight. Different seeds have different nutritional benefits; flax and chia, for example, are rich in omega-3 ALA and lignans, anti-estrogenic phytochemicals linked to a reduction in breast and prostate cancer risk.23-27

3. Focus on the nutrient-density of your diet.

A standard weight loss “diet” is one that focuses on controlling portion size and cutting down on junk food. The absolute best diet is one that concentrates on the amount of nutrients that food can provide and their phytonutrient power to protect against cancer. Natural foods with a high nutrient-density contain a significant amount of vitamins, minerals and other healthful substances with respect to their calories. This way of eating, called a Nutritarian Diet, has surged in popularity just as interest in the health benefits of various ingredients – kale, turmeric, berries – has spiked. Superfoods describe not only G-Bombs, but many others, too. For the list of some of Dr. Fuhrman’s must-eat foods, download his infographic 10 Best and 10 Worst Foods. Or for a deeper dive into the foods that benefit health and longevity, read Dr. Fuhrman’s magazine to learn his choices for the planet’s 100 Best Foods.


4. Break the junk food habit.

Processed junk foods are incredibly harmful to our health. They lead to obesity and illness, and cause detrimental chemical changes in the brain, affecting our emotional well being and drive cravings for more junk food. Eating junk food is a learned habit. These foods need to be eliminated entirely from your diet.

Kick start your transformation by cleaning out your refrigerator and pantry so you won’t be tempted with unhealthy foods. Here’s some easy ways to start:

  1. Sauté with water or low-sodium vegetable broth instead of oil
  2. Switch from cow’s milk to unsweetened soy, hemp, or almond milk
  3. Switch from sugar-sweetened breakfast cereal to steel cut oats topped with flax or chia seeds and berries
  4. Add tofu into a veggie scramble instead of eggs
  5. Say no to cheese
  6. Finish your meals with fresh fruit rather than sugary desserts

5. Don’t snack on healthy foods, either.

Learn to eat only at mealtimes, and only when you are hungry. If you are hungry between meals, it means you didn’t eat enough during the meal, so adjust your portions accordingly. Refraining from snacking might be hard to do at first, but it will become second nature after a while.  It is especially important not to eat after dinner before bedtime.

Article originally printed on DrFuhrman.com. Reprinted with permission from Dr. Fuhrman.

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.

 

References:

  1. Zhang X, Shu XO, Xiang YB, et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr 2011, 94:240-246
  2. Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis 2016, 5:2048004016661435.
  3. Higdon J, Delage B, Williams D, Dashwood R. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007, 55:224-236.
  4. Papanikolaou Y, Fulgoni VL, 3rd. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr 2008, 27:569-576.
  5. Jayalath VH, de Souza RJ, Sievenpiper JL, et al. Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials. Am J Hypertens 2014, 27:56-64.
  6. Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials. Nutrition, metabolism, and cardiovascular diseases : NMCD 2011, 21:94-103.
  7. Sievenpiper JL, Kendall CW, Esfahani A, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diab tologia 2009, 52:1479-1495.
  8. Rahman K, Lowe GM. Garlic and cardiovascular disease: a critical review. J Nutr 2006, 136:736S-740S.
  9. Powolny A, Singh S. Multitargeted prevention and therapy of cancer by diallyl trisulfide and related Allium vegetable-derived organosulfur compounds. Cancer Lett 2008, 269:305-314.
  10. Bradley JM, Organ CL, Lefer DJ. Garlic-Derived Organic Polysulfides and Myocardial Protection. J Nutr 2016, 146:403S-409S.
  11. Galeone C, Pelucchi C, Levi F, et al. Onion and garlic use and human cancer. Am J Clin Nutr 2006, 84:1027-1032.
  12. Borchers AT, Krishnamurthy A, Keen CL, et al. The Immunobiology of Mushrooms. Exp Biol Med 2008, 233:259-276.
  13. Jeong SC, Koyyalamudi SR, Pang G. Dietary intake of Agaricus bisporus white button mushroom accelerates salivary immunoglobulin A secretion in healthy volunteers. Nutrition 2012, 28:527-531.
  14. Li J, Zou L, Chen W, et al. Dietary mushroom intake may reduce the risk of breast cancer: evidence from a meta-analysis of observational studies. PLoS One 2014, 9:e93437.
  15. Chen S, Oh SR, Phung S, et al. Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus). Cancer Res 2006, 66:12026-12034.
  16. Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry 2010, 58:3996-4000.
  17. Bowtell JL, Aboo-Bakkar Z, Conway M, et al. Enhanced task related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation. Appl Physiol Nutr Metab 2017.
  18. Stoner GD, Wang LS, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis 2008, 29:1665-1674.
  19. Cassidy A, Mukamal KJ, Liu L, et al. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation 2013, 127:188-196.
  20. Cassidy A, O’Reilly EJ, Kay C, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr 2011, 93:338-347.
  21. Johnson SA, Figueroa A, Navaei N, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. J Acad Nutr Diet 2015, 115:369-377.
  22. Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr 2016, 55:2151-2162.
  23. Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr 2010, 19:137-141.
  24. Grosso G, Yang J, Marventano S, et al. Nut consumption on all-cause, cardiovascular, and cancer mortality risk: a systematic review and meta-analysis of epidemiologic studies. Am J Clin Nutr 2015, 101:783-793.
  25. Kris-Etherton PM, Hu FB, Ros E, Sabate J. The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms. J Nutr 2008, 138:1746S-1751S.
  26. Buck K, Zaineddin AK, Vrieling A, et al. Meta-analyses of lignans and enterolignans in relation to breast cancer risk. Am J Clin Nutr 2010, 92:141-153.
  27. Thompson LU, Chen JM, Li T, et al. Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005, 11:3828-3835.