~ December 2005 - A Healthy & Happy Holiday Season!
Contents . . .
- Blueberries - The World's Healthiest Food
by William Faloon, December 2005
Over the past year, a record number of independent studies have confirmed the health effects of blueberries. Scientists tested blueberries against an array of common disorders and discovered significant results.
Most impressive was the ability of blueberries to improve memory as well as undo some of the degenerative changes seen in aging neurons. One study showed that the effect of blueberries in suppressing free radical and inflammatory damage in the brain was analogous to long-term calorie restriction. These findings hint that blueberries might be able to reverse certain aspects of brain aging!
Scientists at the U.S. Department of Agriculture's Human Nutrition Research Center on Aging proclaimed blueberries to be one of the world's most healthful foods. The media responded by publishing numerous reports attributing wide-ranging benefits to blueberries.
Researchers at the U.S. Department of Agriculture tested more than 100 different kinds of food for total antioxidant capacity per serving. The study included 24 types of fruits, 23 types of vegetables, 10 types of nuts, 4 types of dried fruits, and 16 types of herbs and spices. Blueberries, both wild and cultivated, scored highest in total antioxidant capacity per serving among all the fruits, vegetables, spices, and herbs tested.
Packed with unique antioxidants, blueberries neutralize free radical damage to the collagen matrix of tissues that can lead to a host of degenerative disorders. The blue-red pigments found in blueberries improve the integrity of support structures in the skin, joints, and vascular system. Blueberry pigments have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the structural substance of all body tissues). These pigments work primarily by preventing free radical and inflammatory damage. Recent studies, however, have identified exciting new mechanisms by which blueberries guard our precious health.
Read the full article . . .
- Blueberry Recipes for the Holiday
Warm Blueberry Beef Salad
* 1 lb. beef tenderloin roast
* 3/4 cup olive oil
* 1/4 cup chopped chives
* 1/4 cup balsamic vinegar
* 3 oz. dried blueberries
* 1 tsp. garlic, roasted
* 1/2 tsp. fresh lemon juice
* 1/4 tsp. cayenne pepper
* 1 tsp. fresh thyme
* 1 Tbsp. blueberry jam
* 1 tsp. Kosher salt, or other salt
* 1/4 tsp. coarse cracked black pepper
* 4-1/4 cups salad greens mix, such as arugula and watercress
* 1/2 lb. sweet potato chips, or other chips
Preheat oven to temperature 375°F. Roast tenderloin for 20-25 minutes, or until medium-rare. Cook longer if desired. Remove to cutting board and cover. Meanwhile, slowly heat olive oil and chopped chives to infuse oil, about 10-15 minutes. Strain oil into bowl. Heat vinegar to a boil, add blueberries, remove from heat, and cover. Add balsamic/blueberry mixture to a bowl with olive oil. Place garlic, lemon juice, cayenne, thyme, jam, salt, and pepper into bowl; whisk to combine. To assemble, place greens and chips on large salad plates. Slice beef and place slices on top of greens. Drizzle with vinaigrette.
Chilled Blueberry Soup
* 1-1/2 cups fresh blueberries, picked over and chilled, or 12 oz, frozen, thawed and drained
* 1/2 cup seedless white grapes, well chilled
* 1/2 cup nonfat sour cream, well chilled
* 2 tsps. fresh lemon juice
* 1 Tbsp. sugar, or to taste
* 1/2 cup seltzer or club soda, well chilled
Purée berries and grapes in a food processor or blender. Strain through a sieve into a bowl, pushing hard on the solids. Extract as much juice as possible and discard solids. Whisk sour cream, lemon juice and sugar into juice. Stir in seltzer and serve.
Salmon & Blueberry Salad with Red Onion Vinaigrette
Courtesy of U.S. Highbush Blueberry Council
* 1 medium-sized red onion, thinly sliced in half rings
* 1/4 cup red wine vinegar
* 1 teaspoon sugar
* 1 teaspoon salt, divided
* 1/4 teaspoon ground black pepper, divided
* 3 tablespoons olive oil, divided
* 1-1/2 pounds salmon fillet, cut crosswise in 4 portions
* 6 cups lettuce leaves in bite-sized pieces
* 1 cup fresh blueberries
In a microwaveable cup, combine onion, red wine vinegar, sugar, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper; cover loosely with plastic wrap; microwave on high power for 1 minute. Let stand, stirring occasionally until onions turn pink, about 15 minutes. Meanwhile, preheat grill or broiler. Brush 1 tablespoon of the olive oil on both sides of the salmon fillets; sprinkle with remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Grill or broil salmon, skin side down, until just cooked through, about 6 minutes. Divide lettuce leaves among 4 dinner plates; place salmon in the center. With a slotted spoon, remove onions from vinegar; scatter onions, along with the blueberries over and around the fish. Whisk remaining 2 tablespoons of the olive oil into the vinegar mixture; drizzle vinaigrette over salmon.
- Cortisol, Stress, and Health - Keeping Cortisol Under Control
Keeping levels of the stress hormone cortisol in check may help prevent illness and slow aging
By Edward R. Rosick, DO, MPH, MS
Today, we are more stressed than ever before. Men and women are working more hours, teens are committing suicide at high rates, and physicians cannot write enough prescriptions for antidepressant and anti-anxiety medications.
Although modern technology is light years ahead of that of our primitive forebears, our biological make-up has not changed appreciably for many thousands of years. Because of this, understanding how our bodies react to external and internal stressors is vitally important to the quest for optimal health and well-being.
While questions remain as to precisely how stress contributes to the disease process, research has shown that chronic stress causes a significant dysfunction of one of the most vital systems of our body—the neuroendocrine system.
Read how to reduce your stress level . . .
- Cabbage, Broccoli and Brussels Sprouts: More Than a Great Side Dish
A recent study in the journal Cancer, Epidemiology Bio-markers and Prevention found that people who consume vegetables and fruit in abundance have a 50% lower risk of developing pancreatic cancer than those whose vegetable and fruit intake is low.
Research confirms that nutrients such as ECGC (a green tea polyphenol), resveratrol, and indole-3-carbinol (I3C) are potent cancer inhibitors and may be valuable in both preventing and treating the disease. The findings were the focus of the "Nutritional Genomics and Proteomics in Cancer Prevention Conference" held in Bethesda, MD, and sponsored by the National Cancer Institute, the National Institutes of Health, and the American Society for Nutritional Sciences.
Indole-3-carbinol (I3C) is a plant compound from cruciferous vegetables such as cabbage and brussels sprouts. It has been shown to function via multiple mechanisms to inhibit the development of aberrant cell colonies.
Learn more about how indole-3-carbinol may help prevent cancer . . .
- Phenotypic Nutrition - A New Strategy for Preventing Metabolic Syndrome
By Steven V. Joyal, MD
Can you control your genetic destiny? Are you doomed to suffer debilitating diseases because of "bad genes"?
The answer is that a powerful strategy called phenotypic nutrition can help modulate the expression of your unique genetic code, thus dramatically reducing your risk of developing disease. Phenotypic nutrition uses specific nutrients with targeted biochemical and genetic effects to help protect you from disease.
One of the most important threats to your health and longevity is metabolic syndrome, a disorder little known to the public but fast becoming an extremely important public health issue. This deadly, common condition affects approximately one of every five people overall, with even higher rates among certain ethnic groups.
By applying a phenotypic nutrition strategy, we can help to guard against the deadly dangers of cardiovascular disease associated with metabolic syndrome.
Metabolic Syndrome Defined
Over 20 years ago, Stanford University professor Gerald Reaven, MD, coined the term "Syndrome X" to describe a constellation of metabolic abnormalities in serum cholesterol, blood pressure, blood-clotting tendencies, and cardiovascular disease risk.
Now known as metabolic syndrome, this constellation of abnormalities is recognized as placing individuals at dramatically in-creased risk for cardiovascular disease. For example, a study published in 2004 in the Journal of the American Medical Association followed more than 1,200 men for 11 years. The investigators found that men with metabolic syndrome were 160-320% more likely to die from coronary heart disease than those without metabolic syndrome.
Read the full article . . .
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- Featured Product: Dual-Action Cruciferous Vegetable Extract - Scientists have identified specific extracts from cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.) that modulate hormones in a way to help maintain healthy cell division.
For instance, animal studies have shown that the cruciferous vegetable extract indole-3-carbinol (I3C) modulates estrogen hormones by favorably changing the ratio of protective 2-hydroxyestrone versus the damaging 16-hydroxyestrone. Indole-3-carbinol also induces phase I and II detoxifying enzymes that can help neutralize estrogen metabolites and xenobiotic estrogen-like environmental chemicals.
Human studies support the beneficial role of I3C in positively altering estrogen metabolism. Di-indoyl-methane (DIM), a phytonutrient found in cruciferous vegetables, has been shown in animal studies to help maintain normal levels of a potentially damaging estrogen called 4-hydroxyestrone.
The glucosinolates are major constituents of cruciferous vegetables that have been shown to promote normal apoptosis and induce the expression of the beneficial p53 gene via an estrogen-independent action.
Watercress contains isothiocyanates, but in a broader spectrum than does broccoli. The primary isothiocyanate precursor (PEiTC) in watercress functions via four specific mechanisms to maintain healthy cell division. Extracts from rosemary enhance liver metabolism of estradiol and estrone, inhibits the formation of DNA adducts, and have been shown to impede estrogen-induced growth promotion in certain tissues.
Based on a growing body of evidence that cruciferous vegetable extracts (in addition to I3C) provide bountiful health benefits, Life Extension has reformulated its I3C supplements to more closely resemble what one would obtain from a vegetable-rich diet.
For those weighing less than 160 pounds, just one capsule a day of Dual-Action Cruciferous Vegetable Extract provides optimal potencies. Those weighing over 160 pounds should consider taking two capsules per day.
Serving Size: 1 capsule
Servings Per Container: 60
Amount Per Serving
Other ingredients: gelatin, magnesium stearate, maltodextrin, rice flour, titanium dioxide.
- Broccoli Extract (plant and sprouts [standardized to 4% glucosinolates (16mg)] (Brassica oleracea l.) Super Concentrate - 400 mg
- Watercress (Nasturtium officinale) 4:1 Extract (leaf) - 100 mg
- Indole-3-Carbinol (I3C) - 80 mg
- Rosemary (Rosmarinus officinalis) Extract (leaves) [standardized to 20% diterpenic compounds (10 mg) and providing carnosic acid/carnosol] - 50 mg
- DIM (Di-indolyl-methane) - 14 mg
This product contains NO wheat, yeast, gluten, corn, or dairy. Contains NO sugar, artificial sweeteners, flavors, colors, or preservatives.
Dosage and Use: One capsule daily for individuals weighing up to 160 pounds. Those weighing over 160 pounds, take two capsules daily. This product can be taken with or without food.
Caution: May interfere with oral contraceptives. If pregnant or intending to become pregnant, do not use this product. Do not use if taking antacids, H2-receptor blockers (e.g. Zantac®), or proton-pump inhibitors (e.g. Nexium®), as these drugs may impede the conversion of I3C to active metabolites.
Dual-Action Cruciferous Vegetable Extract with Resveratrol - This formula also comes with resveratrol.
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