THE GREATEST MEDICINE OF ALL… IS TEACHING PEOPLE HOW NOT TO
NEED IT
Pistachios – My Favorite Fat Burning & Heart-Healthy
Snack
I remember back when I was a kid, pistachios were bright red!
Back then, pistachios mostly came from the Middle East, and the harvesting
methods left them with stains, so they were dyed (ugh!) a bright reddish pink
to cover up the stains. Fortunately, most pistachios today come from
California, where they come to us for snacking in their natural (and more
appetizing) tan color.
Pistachios have become elevated to almost everyone’s
favorite snack. Did you know that pistachios are one of the most nutritious
nuts you can eat? Just a small 1 ounce serving contains over 30 vitamins,
minerals and other powerful nutrients to help you burn fat, improve your
cholesterol and heart health, balance out your blood sugar, and even improve
your sex life!
Pistachios contain some of the highest protein and healthy
fats of any nuts, so they are one of the best ways to snack, get tons of
nutrients, keep your blood sugar low, and burn fat as well.
Pistachios rank high among nuts as having the highest
amounts of antioxidant activity (ORAC ranking) of any food. Antioxidants help
to prevent free radical damage, which allows for healthy cell reproduction,
slows aging, and prevents chronic disease, among other things.
Pistachios have a unique nutrient and fatty acid profile.
They are a good source of unsaturated fatty acids and numerous antioxidants,
including γ-tocopherol, β-carotene, lutein, selenium, flavonoids, and
phytoestrogens.
Compared with other popular nuts, pistachios are one of the
richest sources of potassium, vitamin B-6, beta-carotene, and lutein +
zeaxanthin. And they contain a healthy amount of protein, fiber, and selenium
(good for thyroid health) as well.
These little green nibbles are crunchy, delicious,
satisfying, low-carb and good for you! In spite of the fact that these yummy
nuts have loads of (healthy) fat in them, they are one of the best fat-burning
snacks you can find.
Here are FIVE good reasons to snack on pistachios—
1. A great source of vitamin B6—B vitamins are ‘water
soluble’ vitamins. That means that B
vitamins are easily washed out of your body, and you cannot store B vitamins.
B6 is vital for helping to produce certain neurotransmitters
that protect the brain and nervous system. What’s more, B6 helps banish
depression and anxiety, increase your ability to break down and process fat
cells, up your energy levels, improve premenstrual syndrome, and help
attention-deficit issues like ADD and ADHD.
B6 is also one of the most important vitamins to lower
homocysteine levels in the body. Homocysteine is an inflammatory substance the
body produces that is a leading indicator of heart disease. High homocysteine =
an increased risk for heart attacks, strokes and blood clots.
2. Improves Heart Health and Cholesterol Levels—While many
of the other nut varieties have been well-studied for their health benefits,
pistachios have been studied for heart health and cholesterol-lowering
benefits.
This study published in the American Journal of Clinical
Nutrition, shows a definite and significant reduction in the harmful LDL
cholesterol with as little as one serving a day, although the reduction in
cholesterol actually appears to be ‘dose-dependent’. In other words, 2 servings
of pistachios will bring down cholesterol and other cardiac risk factors
slightly more than 1 serving (serving = 10% of total daily calories). LDL
cholesterol was lowered by an impressive 9-12%.
High LDL is a major risk factor for heart disease and is
thought to result partly from increased triglycerides (which usually come from
a high carbohydrate-high sugar diet). In addition, pistachios contain high
levels of antioxidants, which also protect heart health and blood vessels.
3. Diabetes Fighter—Eating pistachios has a beneficial
effect on blood sugar, helping to keep blood sugar levels low, insulin levels
low, and helping to prevent diabetes.
New research from Spain shows that people with prediabetes
actually have a lower risk of developing diabetes if they eat pistachios on a
regular basis. The test subjects ate 2 ounces of pistachios daily and had
significant drops in both blood sugar and insulin levels. Some subjects also
found they had reduced inflammatory levels as well, due to the antioxidants and
anti-inflammatory levels in pistachios. As an added benefit, subjects also
found that their waist measurement decrease as well.
Besides the fact that pistachios are very low in sugar, they
also contain many bioactive compounds that affect the heart, blood sugar levels
and other measures of health.
Pistachios are also high in protein, fiber and healthy fats,
so they help control your ‘munchies’ and satisfy you. Not only do pistachios
curb your appetite, but they give you some seriously healthy nutrients as well.
4. Better Sex—A study published in the International Journal
of Impotence Research looked at the effects of eating pistachios in 17 men who
had erectile dysfunction (ED).
The men ate about 3.5 ounces (about a cup) of pistachios a
day for three weeks. The men were tested before and after the study using the
International Index of Erectile Function score. After 3 weeks, the men’s IIEF
scores increased significantly, and the subjects also reported they had
increased sexual desire, pleasure and satisfaction. So want to add a little
‘spice’ to your life? Eat more pistachios!
5. Fat Burning—Nuts contain lots of healthy fats, but they
also help you burn fat! Pistachios are one of the nuts that contain the highest
amount of protein, which helps to make you feel satiated and full.
In addition, they contain generous amounts of healthy
monounsaturated fats, similar to the healthy fat in olive oil. This fat not
only helps you feel satisfied, but it keeps blood sugar low—a key factor in
appetite and the ‘munchies’. When blood sugar stays low, you keep your body in
the fat-burning mode, burning fat for energy instead of storing fat—which is
what happens when you eat carbohydrates or sugary foods.
Pistachios also contain generous amounts of the
antioxidants, lutein and zeaxanthin, which protect the eye from diseases
related to aging, including macular degeneration.
And, pistachios are great for your gut health too. We all
talk about “probiotics” but there are “prebiotics” as well. These are healthy,
fiberous foods that feed your healthy gut bacteria, and pistachios just happen
to be one of those foods that feed your healthy gut bacteria and keep those
critters happy!
A study from University of Florida study showed that people
who ate 3 oz of pistachios for 19 days, had improved levels of beneficial gut
bacteria, and an increase in beneficial butyrates, which are substances formed
from healthy gut bacteria that help heal the gut lining. Enjoy your pistachios
and stay lean!
My Comment:
I always have a container of mixed nuts on the counter for
snacking. It’s an easy way to eat healthy and satisfy your hunger when you want
something good and satisfying to eat. I use a mixture of raw and lightly salted
nuts for the perfect combination. My choices of nuts (which I buy from Trader
Joes because the quality and price are the best) are raw almonds, raw
pistachios, lightly salted peanuts, and lightly salted cashews. But no matter
what your preferred combination is, it’s a great way to provide a satisfying
snack and exceptional nutrition at the same time. And it keeps you from eating
something unhealthy instead. I highly recommend you try putting nuts out for
everyone to eat whenever they get hungry. One note though, nuts go bad rather
quickly so always store the unused open bags in the freezer to keep them
fresh.
8 Juicy Reasons to Eat More Strawberries
By GreenMedInfo LLC, 2016
Who doesn't love strawberries? And you don't need any reason other than the
pleasure of their sweetness to eat them every day. But according to researchers from Oklahoma
State University, there's lots more to strawberries than the flavor.
Their study was published in the journal Critical Reviews in
Food Science and Nutrition with funding from the NIH and the California
Strawberry Commission. In it the researchers
review over 130 studies attesting to the strawberry's status as a
"functional food."
There is no regulated meaning for the term "functional
food." But it usually refers to a
food that provides some benefit in addition to calories that may reduce disease
risk or promote general health. That can
be said of every fresh, organic whole food.
But functional food is also a term that has become a marketing tool for
food manufacturers who "enrich" their processed foods with vitamins,
minerals, herbs and other supplements.
But strawberries don't need any enriching. They consistently rank among the top fruits
and vegetables for health benefits. They
are full of powerful natural compounds that include:
Antioxidants – Strawberries were found to have higher oxygen
radical absorbance capacity (ORAC) activity than black raspberries, blackberries
or red raspberries. One study even found strawberries have the highest
antioxidant capacity of ALL fruits and vegetables commonly available in the UK
as measured by the trolox equivalent antioxidant capacity (TEAC) assay.
Polyphenols – Strawberries have been listed among the 100
richest sources of dietary polyphenols. They contain flavonoids like catechin,
epicatechin, quercetin, kaempferol, cyanidins, naringenin, hesperadin,
pelargonidin, ellagic acid and ellagitannins. Flavonoids are free radical
scavengers, and have anti-inflammatory effects.
They also dilate blood vessels and slow tumor growth.
Vitamins and Minerals – Strawberries are high in vitamin C
(ascorbic acid), B vitamins, vitamin E, folate, carotenoids and potassium.
Anthocyanins – These are water-soluble compounds responsible
for the deep colors of berries and are among the principal bioactives in
strawberries.
Phytosterols - These plant-derived sterols have structures
and functions similar to cholesterol.
All of those natural components translate to a broad range
of health benefits. Animal and cell culture studies show strawberries may be
effective in reducing risk factors for cardiovascular disease including
obesity, hyperglycemia, hyperlipidemia, hypertension, and oxidative stress.
Here are eight scientifically proven reasons to eat more
strawberries:
1. Strawberries Lower Heart Attack Risk
In an analysis of data from over 93,000 subjects in the
famous Nurses' Health Study I and the Nurses' Health Study II, researchers
looked at the effects of eating strawberries and blueberries on cardiovascular
health. They found that over a 14-year
period, women eating just three servings weekly of blueberries or strawberries
reduced their risk of heart attack by 33% compared to those eating berries once
monthly or less.
In addition, in an analysis of data from over 34,489
postmenopausal women in the Iowa Women's Health Study, eating strawberries was
associated with a significant reduction in deaths from cardiovascular disease
over a 16-year follow-up period.
2. Strawberries
Reduce Hypertension
Researchers again used the data from the two Nurses Studies
as well as data from the Health Professionals Follow-Up Study to measure
cardiovascular health benefits of strawberry and blueberry anthocyanins. They found that higher intakes of strawberry
and blueberry anthocyanins (16–22 mg/day) were associated with a significant 8%
reduction in the risk of hypertension.
That was compared to those consuming only 5–7 mg/day of berry anthocyanins.
3. Strawberries Lower
Inflammation and C-Reactive Protein (CRP)
In a study of 38,176 female US health professionals enrolled
in the Women's Health Study participants were asked whether they ate fresh,
frozen, or canned strawberries "never," or "less than one
serving per month," or up to "6+ servings per day." Over an 11-year follow-up period,
cardiovascular disease was lower among those consuming more strawberries.
CRP levels were significantly reduced among women consuming
just two or more servings of strawberries per week.[viii] Elevated CRP is strongly associated with
inflammation and is a high-risk factor for cardiovascular disease.
4. Strawberries
Reduce Cancer Risk
In a prospective five-year cohort study in an elderly
population, higher consumption of fresh strawberries and other fruits and
vegetables was associated with significantly reduced cancer mortality. The
authors attribute these observations to the carotenoid content of fruits and
vegetables known to exert anti-carcinogenic effects.
In another larger five-year prospective cohort study, eating
more foods from the Rosaceae botanical subgroup, including strawberries, was
associated with a protective effect against esophageal squamous cell carcinoma
compared to eating less of this fruit group. The same cohort also reported reduced rates of
head and neck cancer among those consuming more servings of the Rosaceae
botanical subgroup including strawberries.
Other studies show that strawberries can even reverse early
stage esophageal cancer.
5. Strawberries Reduce Oxidized Cholesterol
Studies show strawberries increase plasma antioxidant
capacity helping to reduce oxidized LDL cholesterol. In human trials fresh,
frozen, or freeze-dried strawberries were shown to reduce oxidative stress
associated with metabolic syndrome or eating high-fat meals.
6. Strawberries Lower
LDL Cholesterol and Raise HDL Cholesterol
The fiber, phytosterols, and polyphenols in strawberries
have been shown to lower serum total and LDL cholesterol. It's also been shown to raise serum
high-density lipoprotein (HDL)-cholesterol.
7. Strawberries Help
Control Blood Glucose Levels
Polypenols in a berry mixture that included strawberries
produced a lower glucose response after eating a meal.
8. Strawberries May
Help Reverse Age-Related Neurodegenerative Disorders
In an animal study researchers at the USDA Human Nutrition
Research Center on Aging at Tufts found that strawberry extracts significantly
reversed signs of age-related neuronal deficits.
And animals eating a diet including 2% strawberries for two
months showed significant protection from radiation damage to neurons. Researchers suggest that strawberries and
other berries may have a role in reversing Alzheimer's disease or Parkinson's
disease.
Are Fresh or Frozen Strawberries Better?
Studies show benefits to all forms of strawberries whether
fresh, frozen, dried, pureed, or made into juices or jams. But the more they're processed the more
strawberries can lose some of their active compounds.
Frozen strawberries have significantly higher vitamin C
(ascorbic acid) and polyphenols than freeze-dried or air-dried. Processing strawberries into juices and
purees also results in a loss of ascorbic acid, polyphenols, and antioxidant
capacity. And canning strawberries or
making them into jams can significantly reduce the levels of anthocyanins and
total phenolic compounds.
Fresh or frozen are the best choices for health benefits
when it comes to strawberries. But
processed strawberry products still have some benefits and are a good choice
when the real things aren't in season.
Just remember to buy organic berries. Most conventionally grown strawberries are
heavily sprayed with pesticides.
Six reasons why you're still vitamin D deficient
By Marc S. Micozzi, M.D., Ph.D.
Vitamin D is one of the absolute best supplements you can
take to support your health and longevity. Unfortunately, a majority of
Americans—nearly 80 percent to be exact—simply aren't absorbing enough of it,
even after taking daily supplements and spending time in the sun.
Why is this? The deficiency usually relates to one of these
six reasons:
1. Form of vitamin D
The form of vitamin D you take can also make a huge
difference.. and yet, many people don't even realize there are different types
of this vitamin.
For example, vitamin D2 is less "bioavailable"
than D3—meaning you absorb less of it in your GI tract. And efficient
absorption is crucial, since this is how nutrients enter your bloodstream.
Speaking of which, recent findings show that vitamin D3
immediately goes to work in your GI tract, or microbiome—where trillions of
healthy bacteria thrive. And as I've reported many times before, the healthier
your gut bacteria, the better your overall health.
2. Too-low dosages
Most doctors still don't have a clue about how much
supplementation it really takes to achieve optimal vitamin D blood levels. And
supplementing with just 1,000 to 2,000 IU of vitamin D3 per day won't help most
people get there.
Especially if you live in Canada, the northeast U.S., the
upper mid-west, or the Pacific Northwest, where the sun's rays just aren't
strong enough most of the year (even when the sun is out) to activate your
body's natural production of vitamin D.
If you live in these particular regions, supplement with at
least 4,000 to 7,000 IU daily to increase the vitamin D levels in your blood. I
always recommend you take 10,000 IU (which is what I personally do every day).
This higher dose of D is associated with protection against chronic
diseases—such as Alzheimer's, multiple sclerosis, cancer, depression, and heart
disease.
3. Following a low-fat diet
Vitamin D is a fat-soluble vitamin, meaning it requires fats
in the diet in order to be absorbed properly. So, following a ridiculously
unhealthy "low-fat" diet—which also means low protein and high
carbs—is another reason you might not be absorbing enough fat-soluble vitamins.
Supplements with vitamin D3 must also contain some healthy
fats so you can properly absorb the nutrient. Pay close attention to this,
especially in those useless multi-vitamins. They often throw some vitamin D in
along with the other laundry list of random vitamins and minerals.
However, these supplements fail to contain any fats, so you
end up not absorbing what your body needs. This is yet another reason why daily
multi-vitamin supplements are worthless. You simply can't get everything you
need in one little pill. Instead, decide what supplements are right for you and
get the proper formulations from sources you can trust.
4. Medical conditions
As I mentioned earlier, it's crucial for your GI tract to
properly absorb vitamin D. Chronic malabsorption in the gut can hinder this
process, whether you're aiming to get your D from a supplement or from food
sources. (Chronic malabsorption can also affect your absorption of other
vitamins too, like B vitamins.)
Fat absorption is another problem. If your body doesn't
absorb fat, you'll also have a harder time absorbing a fat-soluble vitamin like
vitamin D.
Medical conditions that cause poor nutrient and fat
absorption include liver diseases, kidney diseases, celiac disease, Crohn's disease,
and cystic fibrosis. Gastric bypass surgery also results in poor absorption of
fats, vitamins, and other nutrients for a lifetime.
Have your doctor do a standard blood test to check your
overall levels for any red flags or markers of these diseases.
5. Obesity
If you're obese, fatty adipose tissue sucks up vitamin D,
preventing it from going where it's needed in the body.
To address two birds with one stone, cut both sugar and
processed carbs from your diet. Your waistline will shrink, and your vitamin D
blood levels should improve.
In order to ensure your efforts are effective, it's
important to get your vitamin D levels tested every six months.
6. Medications
First of all, I strongly advise against the use of statin
drugs. This cholesterol-lowering drug can drastically prevent you from
achieving optimal vitamin D levels.
In my view, artificially lowering cholesterol is not optimal
for your overall health. Plus, lower cholesterol levels thwarts the absorption
of vitamin D. And vitamin D relies on
cholesterol as a basic building block.
Other prescription drugs can deconstruct and transform
vitamin D to an inactive form. Avoid any drugs containing calcitroic acid.
These most commonly include anticonvulsants, steroids, antiviral medications,
and anti-immune drugs for preventing tissue rejection (typically following an
organ transplant).
What you can do today for more D
Like I said earlier, vitamin D helps prevent and reverse
just about every disease. That's all the more reason to start taking the
simple, necessary steps needed to increase your levels—today.
So do yourself a huge favor and take action toward bettering
your health. Get started with these three simple steps:
1. Ask your
doctor to check your vitamin D levels twice a year—once toward the end of
winter and again toward the end of summer. Just ask for a simple blood test
called the 25(OH)D (25-hydroxy vitamin D) test. (Optimal blood levels are between
50 and 75 nanomoles/Liter.)
2. Spend 15
minutes a day in the sun without sunscreen, during the summer. You can add more
time each day. When you'll be outside longer, wear some protective clothing, a
hat, and sunglasses.
3. Last,
supplement with 7,000 to 10,000 IU of vitamin D3 daily. Vitamin D3 is
hands-down one of my favorite supplements. If you were to take only one supplement,
this would be the one.
Until next time, stay healthy and happy
JD Roma
The information on this blog is provided for educational
purposes only. It is not a substitute for professional medical care, and
medical advice and services are not being offered. If you have, or suspect you
have, a health problem you should consult your physician (preferably a
Naturopath).
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