Phytonutrients = Super Nutrients!

Of course the words rutin, hydroxytryrosol and limonene are not in the vocabulary of an everyday American, but heart disease, cancer and low immune system, those we do know. Well those hard to pronounce words are linked to have beneficial effects on preventing heart disease, heightening immune system response and even preventing certain cancers.
What foods contain these compounds? Many fruits, vegetables, grains, nuts and seeds that you can find in your neighborhood grocery store. They're called phytonutrients (or polyphenols). Polyphenols can be broken down into many subcategories. Here are some of our favorites in a language everyone can understand:

1. Naringenin. Found in grapefruit, oranges, and other citrus fruits, naringenin has been found to block damage to the DNA in cells, regulate blood sugar levels, and block glucose production by the liver. An orange a day keeps the doctor away?

2. Hydroxytrysol. A polyphenol found in olive oil and red and white wine, hydroxytrysol has been shown to improve blood lipids and reduces damage to tissue caused by cigarette smoke. Studies have shown that consumption of extra-virgin olive oil helps to lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). Hydroxytrysol may also protect against breast cancer. I think a glass of wine and some pasta (with extra-virgin olive oil of course) sounds about healthy!

3. Cyanidin. Cyanidin can prevent cancerous skin growth and long tumors and may also prevent cellular damage caused by cerebral, cardiac and liver ischemia (a condition where the blood flow is restricted from part of the body, meaning oxygen restriction as well!). Cyanidin may also help protect against colon and oral cancer. This compound can be found in blackberries, cherries, blueberries, cranberries and raspberries as well as plums, grapes and red onions. If you can't find something yummy to make out of one of those, well..

4. Betaine. Maybe you're looking for away to keep your best furry friend healthy too? Well this compound is found in many animal foods as well as food we eat! Look for animal foods with betain in the ingrediants. For you're palate, look for grains, beets, and spinach as well as red meats. Betaine is essential for many bodily functions such as cell reproduction and the breakdown of fats. Lowering high blood pressure has also been linked to betaine. Some food for thought and your pooch!

You may be wondering the best way to get your phytonutrient intake. Follow these simple steps and bingo!

1. Buy fruits and veggies with deep blue, red, and purple colors.
2. Eat those fruits and veggies in a variety of ways (raw, cooked, and fresh).
3. Use E.V.O.O (extra-virgin olive oil) in food prep as much as possible.
4. Add flax and sesame seed to yogurt, breakfast cereals, and salads.
5. Consider quality and quantity when choosing your fruits and vegetables (a handful of blueberries instead of a cup of applesauce).

Happy phytonutrient hunting!

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Physical and Mental Fitness for Military

Physical health is not the only important part of a soldiers training anymore. A new emotional resiliency training program is being implemented on all branches of the U.S. Army to ensure that they're mental and emotional health is in as good of shape as they're physical health.

Brigadier General Rhonda Cornum, PhD, MD, and director of the Army's Comprehensive Soldier Fitness Program is leading all 1.1 million soldiers to mental-health in hopes of preventing mental-health issues such as post-traumatic stress disorder, depression and suicide as well as improving combat performance.

Increasing resiliency in the physical, emotional, social, spiritual, and family elements of a soldier is a way to catch mental illness before an occurrence. "The best way to treat a death by heart attack is not CPR. The best way is to prevent the heart attack. It's a lifestyle and culture change. And that's how we should look at mental health. Look at it with a preventative model and enhanced health model, not a 'waiting-until-we-need-therapy model,'" says Cornum.

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Obese Now Outweigh Overweight

The scale of obese versus overweight people in the United States has tipped toward obesity. A recent report produced by the national Health and Nutrition Examination Survey of 4,356 respondents has determined that 34.3% of US adults aged 20 and over are obese, while slightly fewer (32.7%) are overweight. The 2005-2006 study also found that 5.9% of the population is considered "extremely obese."

"Although the prevalence of obesity has more than doubled since 1980, the prevalence of overweight has remained the same over the same time period," states the report.

That's Not Good for Anyone!!!

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Weekends Weaken Weight Loss

According to a study published in Obesity (2005; published online ahead of print July 1), the weekend tends to be a time for excessive food consumption and reduced physical activity. Subjects included 48 adults aged 50-60 who were asked to keep a food and exercise journal for 1 year.

During the study, authors determined that 36% of caloric intake took place on Saturdays and that participants seemed unaware of the weekend calorie hike. Authors also found that participants' physical activity was significantly reduced on Sundays compared with weekdays.

"It was surprising how consistent the findings were," stated lead author Susan B. Racette, PhD. "We were also surprised by the dramatic way in which weekends continued to slow weight loss throughout the course of the study."


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Jicama. What is it?

Jicama is a vegetable which originated from Central America and Mexico. It was known as the Mexican Turnip or yam bean. This vegetable is actually a member of the bean family even though it looks like a turnip.

Jicama is a great source of Vitamin C and contains antioxidant and anti-inflammatory properties. In some cases it has been known to reduce bleeding and bruising of the skin and may lessen the symptoms of multiple sclerosis.

When purchasing this vegetable make sure you look for heavy, dense roots and smooth skin; avoid any that are shriveled bruised or blemished.

To store jicama, place it unpeeled in a plastic bag in the refrigerator for no longer than two weeks.

When using jicama, remove skin with a peeler then you can cut it into strips, dice it, or slice it depending on your recipe. Jicama can be served raw with sushi or salsa or as crudites, seasoned with lemon juice or even chili powder. Because it keeps its crispness when heated, jicama can be used in stir-fries. Avoid eating any of the leaves or seeds since they will contain a mild toxin.

One of my clients absolutely loves eating jicama, I've read it every time he's come in with his food journal!

You should try it, it's YUMMY!!

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Exercise for Older Adults

A study published in the January issue of the Archives of Internal Medicine (2009; 169[2], 122-31), shows that a combination of resistance exercise and cardiovascular exercise can improve function capacity and reduce insulin resistance in older adults.

The study started with 136 obese men and women placed into four groups: resistance exercise, cardiovascular exercise, resistance and cardiovascular exercise combined, or a nonexercise control. They performed exercises according to their groups at different times per week.

Overall, the study showed that group with combined exercises exceeded results in all aspects above the other groups with 90 minutes of moderate-intensity cardiovascular exercise combined with 60 minutes of resistance training 3 times per week. If this combination is used regularly, disease and disability health should improve in a pragmatic manner.


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Fit Foods for Fall - Part 4

10 FIT FOODS FOR FALL - Part 4

This is an exciting continuation of the last email that was sent out. This fall be sure to buy local and organic foods. This not only saves money, protects the planet, but also pleases your palate. Here are the last two foods that are reaching their seasonal peaks and would be a wonderful addition to any diet plan.

9. Raspberries. Although extremely healthy, raspberries are one of the priciest berries you can find so buying them in season is a smart idea. Flavonoids called anthocyanins make up much of the raspberry and are thought to help prevent fungal and yeast infections as well as aid with irritable bowl syndrome. Not to mention, a study done in the Netherlands showed that raspberries have 10 times as many antioxidants as tomatoes. Like pears and apples, they contain pectin which plays an important part of digestive health and lowering cholesterol. Raspberries taste wonderful in salads, deserts, or just as some quick and delicious snacks!

10. Tomatoes. Lycopene, a powerful antioxidant that has been shown to prevent heart disease and even cancer, has been found in tomatoes. They're also a great way to get your Vitamin C. Tomatoes are delicious raw but they are also fantastic cooked and good news, they don't lose a lot of nutritional value when cooked. So if you can't stomach a raw tomato put them in stews, sauces and even ketchup (if it's high fructose corn syrup free and low in sodium). Don't be afraid to try the different types of tomatoes as they are all antioxidant rich. Exotic colors such as yellows, greens, purples, browns and reds make a very colorful, flavorful and healthy salad!


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