Category Archives: Nutritive Medicine
Sardines are truly a health food in a can. They’re high in protein, which boosts metabolism and leaves you feeling satiated for much longer than the equivalent amount of carbohydrates. They’re loaded with energizing omega-3 fats, which also help keep you full while being good for your heart, brain and mood at the same time. And because they’re low on the food chain, they’re almost never polluted with chemicals like mercury. Best of all, a full can is under 200 calories!
What would you say to a juice that lowers cholesterol, reduces arterial plaque, might help protect against heart disease and cancer and may even help slow aging? Well, say hello to pomegranate juice. It has the highest antioxidant capacity of any juice on the planet, even beating out red wine and green tea in tests at the University of California. And because it’s low in sugar, it won’t set you up for overeating after you drink it, like high-sugar drinks. Calorie cost? Only 80 calories for four ounces.
Nope, it’s not just for Thanksgiving. Pumpkin is an energizing, low-calorie fruit (no that’s not a misprint) that’s brimming with immune-boosting vitamin A. It’s got way more potassium than a banana, and, for good measure, it’s loaded with fiber. That means your blood sugar won’t soar, but your energy will be constant and sustained. Canned pumpkin is available at every grocery store. You can heat it and season it just like you do pumpkin pie — with nutmeg, cinnamon and a little butter. Just leave out the sugar. It also makes a great substitute for mashed potatoes and has only 49 calories per cup
Blueberries are a true superfood. They’re loaded with fiber and antioxidants and studies show they boost memory making them a true “brain food,” too. Low in sugar but sweet and delicious, they’ll sustain your energy while adding nothing to your waistline. Add them to shakes or salads or eat them alone. Tip: Frozen blueberries are an undiscovered low-calorie treat that mix incredibly well with a little milk or yogurt. You’ll never even know you’re cutting calories. One cup: 84 calories.
Even if you hate broccoli, you’ll love baby broccoli. It’s has a completely different taste, and is actually pretty good raw. Best of all, it’s satisfying, unbelievably nutritious, and ridiculously low in calories — less than 37 calories per cup. It makes a great raw vegetable snack, and because it’s so low in calories, you can even treat yourself to a couple of tablespoons of dip and not break the calorie bank.
There’s no better protein source than wild salmon, and you get the additional benefits of heart healthy, omega-3 fatty acids. The protein stabilizes your blood sugar, the fat keeps you from being hungry, and those magical omegas will improve your mood — you won’t even notice you’re cutting calories! You can have a nice 3 oz salmon steak for about 150 calories. Add a handful of brown rice and a heap of vegetables and you’ll be good to go for hours!
The Incas called it the “mother of all grains” and actually used it as a major source of fuel for their armies. Though it’s technically a seed, it cooks, acts and tastes like a grain, and has the highest protein content of any cereal on the planet. It’s also high in iron, and has 5 grams of fiber per cup. Calorie cost? Just over 100 calories per half cup. It’ll fill you up for hours! Tip: Combine with blueberries for a terrific breakfast.
Oatmeal is a food that actually helps you cut calories! Studies have shown that people who eat a high-fiber breakfast food like oatmeal are satisfied longer, naturally eat fewer calories later in the day, and have more energy for things like mental performance. High in fiber and moderately high in protein, oatmeal fills you up and energizes all for a very moderate caloric cost of 150 calories per half cup of uncooked dry oats, which cooks up into a nice portion. Tip: Avoid the par-boiled packets — they’re loaded with sugar and have less fiber.
Switching to tea is an easy way to cut calories without losing energy. Black tea is made from the same plant — Camella sinensis — as it’s more famous cousin, green tea, but it’s also a very healthy beverage. All teas are energizing, and none have calories. Black tea makes an absolutely fabulous substitute for some of the high calorie, milk and sugar laden coffee concoctions we’ve been accustomed to drinking on a daily basis, yet the flavor is strong and satisfying — and it has less caffeine than coffee.
Three to four ounces of beef is surprisingly low in calories — a quarter pound is under 200 calories. And more surprises: Half the fat in beef is heart healthy monounsaturated fat, the same kind that’s found in olive oil. Beef stabilizes blood sugar and gives you lasting energy, plus it’s loaded with iron and amino acids. But there’s a world of difference between fast food and grass-fed beef. While more expensive, the grass-fed is high in omega-3’s and virtually free of hormones, antibiotics and hormones. Spend the extra money and get the good stuff.
WHEY PROTEIN POWDER
Whey protein powder is one of the best-kept secrets of dieters and athletes! It’s one of the highest rated proteins on the planet, containing a full range of amino acids. Studies show that it keeps folks feeling fuller longer. Plus, whey protein boosts immunity and slightly lowers blood pressure. Calorie cost? About 100 calories per serving.
Jonny Bowden, PhD, CNS is a board certified nutritionist, a nationally known expert on weight loss, health and nutrition, and the best-selling author of 8 books including “The 150 Healthiest Foods on Earth.” Visit him at www.jonnybowden.com
via 11 Foods That.
Pretty amazing results in the studies listed in this article. Restricting calories has increased longevity in every species tested. We now have a sector of the human population voluntarily undertaking the experiment on themselves. Simply eating smaller portions makes a huge difference in our caloric intake, but the CRON diet is “Caloric Restriction” WITH “Optimal Nutrition”. This makes better sense than simply cutting your calories down by 1/3 or more. Super promising solution to the ageing problem until we are able to develop nano- and bio-tech to move us into healthy triple digits and beyond.
Eight weeks after antibiotic treatment of infants, the diversity of gastrointestinal flora remained diminished, although the number of individual bacteria was back to normal, according to a paper in the November 2012 issue of the journal Antimicrobial Agents and Chemotherapy. Additionally, the potentially disease-causing Proteobacteria were now the d
Mithridates VI, king of Pontus and Armenia Minor in northern Anatolia (now Turkey) from about 120 BC to 63 BC, was a forward-thinking and perceptive individual who understood that a little bit of stress can be a good thing. Terrified of succumbing to the same fate as his father, who was assassinated by poisoning at his own banquet, Mithridates began ingesting sublethal doses of poisons to develop immunity to them, a real-life example of The Princess Bride’s Westley.
The benefit of this practice, which in modern times is known as “hormesis,” is believed to stem from the fact that in low, subtoxic amounts, poisons, toxins, and other types of stress will upregulate antioxidants and detoxification enzymes in the liver, heart, and other major organs, thereby augmenting the natural ability of the body to detoxify and protect itself against future exposure to those same toxins. Could that be what’s happening with n-3 PUFAs in the heart? Could the highly reactive oxidized products generated from PUFA oxidation cause adaptations in the heart—such as biochemical/biophysical alterations in membranes and the upregulation of cardio-protective genes—that subsequently protect the vital organ against disease and stress?
Having too little calcium in the diet increases womens risk of a hormone condition that can cause bone fractures and kidney stones, scientists suggest.
A new study has outlined for the first time a biological mechanism by which zinc deficiency can develop with age, leading to a decline of the immune system and increased inflammation associated with many health problems, including cancer, heart disease, autoimmune disease and diabetes.
The recommended daily intake is 11 mgs for adults, though aging adults don’t often absorb zinc well. Taking anything over 40 mgs each day can lead to problems.
Yes, it is true. And it is due to the pesticides and insecticides we put on our soil. Shame on us for continuing such an idiotic practice. Two alternatives are suggested:
1) cook your rice the traditional Asian way with 6 cups water to 1 cup rice. You loose nutrients to the water this way, but you also lose about 30% of the arsenic in the hull of brown rice.
2) eat quinoa
Cold pressed oil doesn’t use heat to help extract the oil from its source. Because of this, more nutrients remain in cold pressed oils.
“By studying and recording over 1,500 medicinal plants reported to have health benefits in three continents, the researchers created a family tree of plant species for each area, demonstrating how medicinal plants relate to each other. They then combined the trees to create a ‘super’ family tree representing 20,000 species to reveal which medicinal plants from different areas were related. The results were extraordinary. Not only did the researchers find examples of very closely related plants being used as medicines in different parts of the world, they also discovered they were being used to treat the same ailments. Furthermore, they found that many modern day drugs come from these groups of closely related plants.”
“Across the whole of the super tree we found many groups of related plants that had been independently discovered. One example is that plants from the soapberry family are used in Nepal, the Cape of South Africa and New Zealand to treat gastro-intestinal problems. It seems these treatments, using closely related plants, have been independently discovered. Additionally, the study showed that other closely related plants that are not used by traditional medicine in these regions, such as maple or lychee trees, could also have medicinal properties. “Our super tree will help companies involved in bioprospecting narrow their search for plants with medicinal properties which could lead to new disease fighting drugs.” continued Dr Hawkins. “It’s incredibly exciting to think that communities around the world that weren’t in contact with each other have sampled related plants and are using them to treat the same things.”
The popular spice turmeric packs more than just flavor — it shows promise in fighting devastating viruses, Mason researchers recently discovered.
“The results of this study indicate that moderate consumption of alcohol may reduce the risk of developing rheumatoid arthritis among women,” the authors write. “These results are in accordance with the inverse association between moderate alcohol consumption and risk of cardiovascular disease and add to the evidence that moderate alcohol consumption is not harmful and can be protective against such a chronic disease as rheumatoid arthritis.”
USPSTF Draft Recommendation: No Vitamin D, Calcium Supplementation for Healthy Postmenopausal Women – Physicians First Watch
While much focus has been on fighting inflammation with drugs, researchers are getting a better understanding of the links connecting diet, inflammation and illness and discovering ways that foods can help keep inflammation in check. Laura Landro has details on Lunch Break. Photo: Getty Images.
Vitamin D plus calcium (CaD) supplementation consistently reduced mortality among elderly patients compared with vitamin D supplementation alone, according to a studypublished online May 17 in the Journal of Clinical Endocrinology and Metabolism.