Questions? That’s what we are here for as holistic nutrition counselor’s-education-so don’t be shy and ask away!
1. Shop local, Buy seasonal; For centuries, Ayurvedic practitioners followed a diet of the seasons. Although the number and type of season may vary, the idea remains the same: eat what is harvested in the present season, align yourself with nature, and keep your body healthy. By focusing on seasonal foods, you ensure that you are getting essential vitamins and minerals including important antioxidants that protect the body from disease for that time of year. You can frequent local farmer’s markets, read signs in your local grocery store to see where produce comes from, and stay abreast of what type of produce is in season when shopping. One of the main reasons experts say to eat local, seasonal foods is because that way the produce is not preserved or grown unnaturally in order to extend their shelf life.
The Natural Resources Defense Council has a great tool for you on their website to check what produce is in season for you depending on where you live. Check out: http://www.sustainabletable.org/shop/eatseasonal/
2. Read labels, Ask questions; a good rule of thumb is to check out a food label before you buy anything in a box, can, jar-anything with a label on it or containing more than one ingredient. Check to see if there are ingredients you cannot pronounce-avoiding any foods that have ingredients you would not put in something if you were making it yourself, at home. Why? If you cannot pronounce it, chances are you do not know what it is or why it is in the food, so do some investigatory work and then stick with what is healthy, natural, and whole like single-ingredient items: fruits, vegetables, grains, even some meats and cheeses.
3. Meal Composition; in order to keep balance in your diet, you need variety from the basic four foods groups explored by Dr. Haas in Staying Healthy with Nutrition. These groups include: fruits, vegetables, whole grains and legumes (beans and peas), and proteins/fats and oils-deemphasizing meat and dairy. The goal is to eat fresh, nutrient-dense, clean (non genetically engineered or chemically affected,) varying the diet and rotating the foods you eat with the seasons. From a meal-to-meal standpoint, you should not be eating meals high in just one nutrient because that directly affects your digestion, as noted by Haas. This is especially true with meat and fruit as the protein and sugar levels are high weigh heavily on digestion. Haas discusses finding balance in the diet and meals with five aspects: macro- and micronutrients, food groups, flavors and colors, and acid-alkaline. For his theory, check out his book!
4. Stay active! As Olivia Newton-John once said, “let’s get physical!” The benefits of exercise are countless and beneficial to every single individual no matter what your age, sex, race, or belief system. Exercise is defined as: planned, structures, and repetitive physical activity done to improve or maintain one or more components of physical fitness.
Exercise includes cardio-respiratory exercise like running, walking, swimming, biking, and many sporting activities like tennis, soccer, and basketball.
Many fitness organizations suggest adults perform cardio-respiratory exercise for a minimum of 30 minutes 4-5 days per week for optimum benefits
Exercise also includes musculoskeletal work via strength training with free weights, machines, and resistance bands. Both methods of exercising are equally important.
-->Fitness professionals suggest adults perform full-body strength training exercises 2-3 times per week in order to build lean muscle mass
The systems of the body involved in physical activity include the cardio-respiratory and musculoskeletal systems.
-->The cardio-respiratory system involves the blood, heart, blood vessels, and lungs
-->The musculoskeletal system involves the bones, ligaments, cartilage, tendons, and muscles
Physical activity affects each of these systems.
-->The cardio-respiratory system benefits from physical activity by strengthening the heart muscle, improving blood flow, lowering systolic blood pressure, increasing cardio-respiratory endurance also referred to as VO2max, improving respiratory efficiency, having a healthier blood lipid profile, and increasing blood volume
The musculoskeletal system benefits from physical activity by increasing muscular strength and endurance, increasing muscle mass, increasing bone density, and improving flexibility.
Other benefits of physical activity include:
Reduced abdominal fat and weight loss
Improved glucose tolerance
Improved mental health, and
Longer lifespan
5. Supplement, naturally, only if needed; when you eat as mentioned above: wholly, seasonally, balanced, clean, and a variety of foods in moderation- you might be A-OK in the health department. However, always get a professional’s perspective on your habits and health when it comes to supplementation. And, if you have to- natural supplementation is suggested. Oftentimes, supplementation can be beneficial for prevention as well, like mentioned in the book The Antioxidant Miracle by Dr. Lester Packer.
What is an antioxidant?
An antioxidant is a molecule that can slow or prevent the oxidation of other molecules. This is important because oxidation can produce free radicals that damage our cells via chain reactions.
Specifically, antioxidants destroy the intermediates of these chain reactions, therefore, breaking the chain and eliminating harmful free radicals.
Free radicals can cause diseases like cancer, heart disease; Alzheimer's, stroke, and can suppress the immune system overall.
“The key to good health is to maintain the right balance between antioxidants and free radicals. That is the job of the body’s antioxidant defense network” (Packer, 17.)
Top Facts about Antioxidants
- There are 5 main antioxidants: lipoic acid, vitamins C, and E, Co Q10, and glutathione
- “The primary job of the antioxidant network is to prevent antioxidants from being lost through oxidation” (Packer, 18.)
- They were coined the “network” antioxidants because they work together to support overall health
Packer prepared the perfect combination of supplemental antioxidants in order to balance your system for optimal
health.
Suggested to Take in the Morning:
· 100 mg tocotrienols
· 200 mg mixed tocopherols
· 30 mg Co Q10
· 50 mg Lipoic Acid
· 250 mg ester vitamin C
· 400 mcg folic acid
· 2 mg vitamin B6
Suggested to Take in the Evening:
· 200 mg natural alpha tocopherol
· 50 mg lipoic acid
· 250 mg ester C
· 30 mg ginkgo biloba
· 200 mcg selenium
The 5 Network Antioxidants
1. Lipoic Acid
What it does: protects against stroke, heart disease, cataracts, enhances memory and can slow brain aging.
It has been used in Europe to prevent Diabetes and can even help control it by improving the use of glucose by muscle cells.
Lipoic Acid is also said to increase the levels of the other 4 network antioxidants.
Food Sources: potatoes, spinach, and red meat. Unfortunately, lipoid acid is only found in small amounts in food, so a supplement is necessary.
2. Vitamin E
What it does: it can lower inflammation, heal arthritis, fight against cancer, protect against heart disease and high cholesterol, improve vision, boost immune function, and keeps our skin looking young and healthy.
Vitamin E is known as the “longevity” antioxidant because it is said to slow our natural aging process.
There are 2 important types of Vitamin E: tocopherols and tocotrienols which are the members of the E family that can help fight against and treat diseases like: atherosclerosis, high cholesterol levels, and some cancers.
Food Sources: almonds, asparagus, avocado, nuts, olives, red palm oil, seeds, spinach and other green leafy vegetables, vegetable oils like: canola, corn, sunflower, soybean, and cottonseed oil, and wheat germ.
3. Vitamin C
What it does: beautifies the skin, regenerates vitamin E, protects the body against cancers and heart disease, and can also defend us against developing cataracts.
Studies have shown that vitamin C ca shorten the length and lessen the severity of the common cold. It is thought to possess an antiviral characteristic; however how it works does this is uncertain.
Food Sources: there are numerous sources for Vitamin C, including: lemon, lime, melons, blueberries, blackberries, raspberries, grapefruit, kiwi, pear, apples, bananas, oranges, red peppers, broccoli, cauliflower, carrots, garlic, spinach, cabbage, and much more…
What it does: regenerates Vitamin E (like vitamin C,) treats gum disease, can help prevent the brain from developing Parkinson’s disease and Alzheimer’s, has been used in Japan to ward off and even treat heart disease, and may soon be used to stave off breast cancer.
“Co Q10 is essential for the production of energy that keeps the body running. Simply put, without enough Co Q10, you are running on empty” (Packer, 93.)
This is true because Co Q10 works within our body’s mitochondria to produce ATP; the main source of energy used by our body.
Food Sources: soybean, canola, peanut, and sesame seed oils, some seafood, and some organ meats like: pork and beef heart.
5. Glutathione
What it does: recycles oxidized vitamin C bringing it back to its antioxidant form, promotes healthy liver function by helping detoxify drugs and pollutants in our bodies, and stores and transports amino acids.
Referred to by Packer in this book as the “Master Antioxidant,” glutathione is directly related to the health and proper function of our immune system. If there are low levels in the body, it could lead to premature death.
Along with many prescription drugs, drinking alcohol in excess can significantly reduce the levels of glutathione in the body.
Lipoic acid, another network antioxidant, is directly connected to glutathione because it helps increase the levels of glutathione in the body.
Food Sources: glutathione is broken down during digestion, but can be found in fruits, vegetables, and cooked meat.
Network Antioxidant Boosters
The so-called “boosters” help support the effectiveness of the antioxidant network and the human body. Including:
The Flavonoids; ginkgo biloba and pycnogenol (plant-based)
Flavonoids have numerous benefits- improving memory and concentration, furthers the effectiveness of vitamin C as an antioxidant, support all workings of the heart, reduce inflammation, support immune function, helps with blood circulation and prevents unneeded clogging, and can even help enhance men’s sexual function.
Flavonoids have been used to help with Chronic Fatigue Syndrome (CFS), attention-deficit disorder (ADD), and act as a natural anti-inflammatory for sufferers of rheumatoid arthritis.
Food Sources: citrus fruit, apples, onions, red grapes (also in wine,) berries, tea leaves, and dark chocolate.
Selenium: even though selenium is not an antioxidant, it works closely with vitamin E which makes it very important cancer, heart disease, and stroke prevention.
You may be deficient in selenium if you live in a particular state as selenium comes from food and water, but more particularly, soil.
Food Sources: garlic, onions, wheat germ, red grapes, broccoli, and egg yolks.
Carotenoids: alpha-Carotene, beta-carotene, cryptoxanthin, lutein, lycopene, and zeaxanthin
Carotenoids may reduce the risk of heart disease
Beta Carotene may boost the immune system
Alpha-carotene
Lycopene may lower the incidence of prostate cancer
Lutein and Zeaxanthin decrease the chances of developing macular degeneration and cataracts
Food Sources: carotenoids can be found in orange and yellow fruits and green leafy vegetables every day. Three servings give the best results and protection.
Special Populations & Antioxidants
When you have or have the chance of developing certain diseases, there is a strong chance that you may be lacking specific antioxidants or essential nutrients to sustain proper function within the body that can help prevent or treat the disease at hand. Some examples include the following:
Diabetics lack the essential fatty acid gamma linolenic acid (GLA,) it is normally made in the body, so it needs to be supplemented.
Extra lipoic acid can be added to boost the function of the antioxidant network and immune system.
As well as an additional supplement of chromium that helps with insulin regulation in the body can be beneficial to diabetics.
Cigarette smokers and secondhand smokers: cigarette smoke wreaks havoc on the antioxidant network because of the toxic content. Adding extra lipoic acid, tocotrienols, Co Q10, and pycnogenol help support the network against damage from smoke.
Athletes: may want to add the amino acid L-carnitine into their diet because it helps replenish the energy supply to the body in the form of ATP and also helps boost antioxidants.
Menopausal women: women who have already gone through menopause are more susceptible to breast cancer. The tocotrienols from the vitamin E family provide protection against this increased risk. Calcium also helps prevent cancers and is suggested for postmenopausal women because it promotes bone health, helping prevent osteoporosis.
Picky eaters: supplements are meant to be incorporated into our diet to support the already healthy and whole food choices we should be making. Since we all have different tastes, without a diet rich in fruits and vegetables, you may need to help incorporate flavonoids, carotenoids, and cruciferous-plus via a supplements.
People at high risk for cardiovascular disease (CVD) and cancer: as we age, our immune systems become less and less effective. As a result, carcinogens and coagulants are more difficult to fight off. If you have a family history of cancer or CVD, it can be especially helpful to add extra lipoic acid, tocotrienols, Co Q10, and pycnogenol to help support the antioxidant network. These extra supplements can act as anticoagulants and immune system boosters.
Bibliography:
Packer, Ph.D., L., & Colman, C. (1999). The Antioxidant Miracle. New York: John Wiley & Sons, Inc.
One of the greatest pieces of advice I can give as a holistic nutrition counselor is to buy, eat, and enjoy the produce that is in season. This ensures that you are buying fruits and vegetables that are grown locally and are fresh. When you purchase produce that is not in season where you live, you are buying something from farther away that most likely has been treated with chemicals to have a longer shelf life. Not only is buying local healthier, but it is less expensive too! Check out the top fall/winter fruits and vegetables and just exactly what role they play in your health as well.
Broccoli is a cruciferous vegetable filled with anti-cancer phytochemicals called isothiocyanates that neutralize carcinogens. Broccoli also contains incole-3-carbinol-a strong antioxidant and simulator of detoxifying enzymes, which has been said to protect the structure of DNA and reduce the risk of breast and cervical cancer. Women are highly recommended to include broccoli in their daily diet for this very reason. Just one cup of broccoli contains: 2g of fiber, more than 2g of protein, 288mg of potassium, 43g of calcium, 81mg of vitamin C, plus folate, magnesium, phosphorous, beta-carotene, vitamin A, and 1,277mcg of lutein and zeanthin; cartenoids that are said to be helpful in protecting eyesight.
Kale is a cabbage that is full of antioxidants and cancer-fighting phytochemicals. Aside from indoles that are known to fight against cancer, kale contains sulforaphane; a sulfur-containing compound that boosts the body’s detoxification enzymes and may even help fight cancer as well. In just 2 cups of kale, you will get 4g of protein and 3g of fiber along with calcium, iron, and vitamins A, C, and K. If you thought broccoli was good for you, kale also contains seven times the amount of beta-carotene of broccoli and ten times the amount of carotenoids; lutein and zeaxanthin.
Sweet Potatoes if you don’t have blood sugar issues, sweet potatoes are a fabulous source of beta-carotene, vitamin A, and potassium, along with an antioxidant called quercetin that has anti-inflammatory properties. Not to mention, their candy-like taste soothes that carbohydrate and sweet craving with a minimum amount of calories- a medium sweet potato only has 103 calories. When eating a sweet potato, be sure to eat its skin, as that is where the fiber is.
Oranges are the kings of citrus fruits, but remember this is the fruit, not the juice. When you eat a yummy, sweet orange, you are ingesting limonoids. Limonoids are said to help fight various cancers, including: mouth, lung, skin, breast, stomach, and colon cancer. Oranges also have other polyphenols like hesperidin that works with vitamin C as an anti-inflammatory, vasoprotective, antiallergenic, and anticarcinogenic affect. One medium orange contains a nice 3.4g of fiber to protect against cholesterol and lots of potassium to help lower blood pressure.
Apples lit erally have everything! When it comes to healthy compounds found in apples that help protect us, there is a laundry list of them that fight numerous ailments. Apples are fruit royalty, containing phytochemicals like catechin and phloridzin that help with cardiovascular disease, lung and colon cancer, boron to fight osteoporosis, and a source of soluble fiber called pectin that helps control blood sugar. The antioxidant power in apples packs a bug punch and the phrase “an apple a day keeps the doctor away,” still rings true.
The three pillars of a healthy, balanced self are food, body, and mind. Arguably, the mind is the most important aspect of this three-fold relationship, serving as its foundation. Over the past few decades with a plethora of research lending to the idea that the food we eat causes a reaction from the brain solidifies this connection between how we feel after certain things we eat.
Pay attention in the upcoming months. As we enter the melancholy months brought on by the Midwestern winters, we all begin to crave various things: just one more daily coffee, an extra serving of potatoes with dinner, added red meat in the diet, warm desserts and breads, another cocktail, and other yummy foods that we normally avoid or eat more conservatively.
Unfortunately, when we eat foods like these to calm an inner craving, we are affecting the levels of neurotransmitters; important chemical messengers, in the brain. The three main neurotransmitters involved include: serotonin, dopamine, and norepinephrine.
We have all heard the fact that the amino acid tryptophan- in turkey at Thanksgiving-makes us tired. Tryptophan is the precursor to serotonin, so since carbohydrates like pasta, breads, cereals, candy, and other non-nutrient dense flour products, spark levels of serotonin, tryptophan is also present. Sleepy times will ensue!
The two other important brain chemicals that appear to be influenced by foods, dopamine and norepinephrine, produce a feeling of alertness, an increased ability to concentrate, and faster reaction times. Although it is not absolute, there are two reasons this may happen: serotonin production is blocked by the consumption of protein-rich foods, resulting in increased alertness or concentration, or levels of dopamine and norepinephrine are increased by the consumption of protein-rich foods.
Who wouldn’t want to be more alert? Unfortunately, like many drugs, you have the sensation of “coming down” off of any spike of chemicals in the brain. So, when you have foods that do this, you will feel the same sluggish after-affect. We don’t need any help with that on a gray, snowy day!
Fortunately for us, there are plenty of foods you should feel free to eat that have a positive affect on the brain and the body. These foods include: water, fresh fruits and vegetables, nuts and seeds, high quality fish, and whole-grain foods. When in doubt, reach for one of these! For more information on fruits and veggies of the season, check out: Ashley’s Top 5 Winter Produce Choices.
