Natural Insights for Well Being

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Olde Sproul Shopping Village February 2011 1172 Baltimore Pike Springfield, PA 19064 610 543 6811 www.martindalesnutrition.

1 Olde Sproul Shopping Village February Baltimore Pike Springfield, PA Natural Insights for Well Being Healthy Weight Nutrients helped reduce weight, fat, waist size, appetite, and food cravings Calcium and vitamin D help men and women lose weight In a diet study, 322 overweight men and women, aged 40 to 65, ate a low fat, low carbohydrate, or Mediterranean-style diet. After two years, regardless of which diet, those who consumed 580 mg or more of calcium per day from dairy products had lost about 12 pounds compared to seven pounds for those who got 150 mg or less of calcium per day. Measuring vitamin D, researchers knew from prior studies that overweight people have lower blood levels of vitamin D and, in this study, were able to confirm for the first time that those who lost more weight had higher blood levels of vitamin D. Calcium and vitamin D in postmenopause In this study, 870 overweight, postmenopausal women, average age 66, took calcium with or without vitamin D, or a placebo. The doses were 1,400 mg of calcium and 1,100 IU of vitamin D per day. After four years, the placebo group had gained 5.4 percent trunk fat compared to 2.4 percent for the calcium-only group and 1.4 percent for calcium plus vitamin D. The placebo group also lost more non-fat lean trunk mass compared to the calcium and calcium-vitamin D groups. White bean extract In a weight loss study, 101 people took 1,000 mg of Phaseolus vulgaris from white kidney bean, or a placebo, 15 minutes before each of three meals per day. After 60 days, the placebo group had lost less than one pound while the white bean group lost more than four pounds, without side effects. For waist size, the placebo group lost 2/10ths of an inch compared to 7/10ths of an inch for the white bean group. Reference: American Journal of Clinical Nutrition; 2010, Vol. 92, No. 5, Healthy Tip Prunes Curb Hunger Researchers thought that a high-fiber prune snack before a meal could help people feel full without adding too many calories. In this study, 45 healthy, normalweight people ate dried prunes or a bread product of equal calories, nutrition, and weight, before lunch. Those who ate prunes consumed fewer calories during lunch and ate less dessert compared to those who ate bread. Also, prune eaters felt less hungry and had less desire and motivation to eat in the period leading up to the meal. Prunes have no fat, are high in complex carbohydrates and fiber, and have a low glycemic index score. Reference: Eating Behavior; 2010, Vol. 11, No. 3, This Issue 2 Breast Cancer Update 3 Have You Had Your Greens and Reds Today? 4 A Balanced Equation 5 Women s Health 5 Men s HEalth 6 Nutritional Support for a Healthy Heart 7 Ahead of the Curve 7 Local News 8 Prune Whip

Breast Cancer Update Nutrients reduce chances of, and improve outcomes in, breast cancer Omega-3 fish oil In this study, 35,016 women who did not have a history of breast cancer reported their

After six years of follow up, women who regularly took fish oil supplements rich in omega-3 fatty acids were 32 percent less likely to develop invasive ductal breast cancer, the most common form,

2 Breast Cancer Update Nutrients reduce chances of, and improve outcomes in, breast cancer Omega-3 fish oil In this study, 35,016 women who did not have a history of breast cancer reported their current and past use of supplements. After six years of follow up, women who regularly took fish oil supplements rich in omega-3 fatty acids were 32 percent less likely to develop invasive ductal breast cancer, the most common form, compared to those who did not regularly take fish oil supplements. Vitamin D Researchers in this study compared 636 women with breast cancer to 1,272 women of similar age and menstrual status without breast cancer. Women with the highest blood levels of vitamin D were 27 percent less likely to have breast cancer compared to those with the lowest vitamin D levels. Doctors say more study is needed but believe public policy should encourage women to maintain adequate vitamin D levels. DHA in chemotherapy Doctors in this study thought that docosahexaenoic acid (DHA) could make cancer cells more responsive to chemotherapy in women whose disease was rapidly metastasizing. Researchers gave 25 women with Stage IV breast cancer 1,800 mg of DHA per day along with anthracycline, an effective but toxic chemotherapy. Twelve women with the highest blood levels of DHA survived for 34 months compared to an average of 22 months for the group overall. Curcumin in chemotherapy In prior lab studies, curcumin showed anti-cancer activity and doctors wanted to find the best dose to combine with chemotherapy. In this safety study, 14 women with advanced or metastatic breast cancer took oral doses of curcumin four days before and two days after a six-day regimen of chemotherapy with Docetaxel. Doses ranged from 500 mg to 8,000 mg of curcumin. Signs of tumors decreased in seven women, and the disease did not progress in any of the women. The next study is testing an upper dose of 6,000 mg. Reference: Cancer Epidemiology Biomarkers and Prevention; 2010, Vol. 19, No. 7, natural insights for well being February 2011 Martindale s Natual Market

Have You Had Your Greens and Reds Today? Fruits and Vegetables are the nutritional powerhouses of our diet that offer an enormous array of health benefits.

3 Have You Had Your Greens and Reds Today? Fruits and Vegetables are the nutritional powerhouses of our diet that offer an enormous array of health benefits. They can help lower cholesterol, reduce the risk of cardiovascular disease, improve short term memory and decrease osteoporosis risk. Fruits and veggies are also important players in a healthy acid alkaline balance. Maintain a Healthy Acid Alkaline Balance The foods and liquids we consume all play a role in our body s ongoing work to maintain healthy acid alkaline balance. Meat, sugar, alcohol, coffee, table salt, and even factors like stress can contribute to increased acidity in our bodies. By contrast most fruits, land and sea vegetables, herbs and spices can alkalize your body. Among many benefits, an alkalized body has more energy, gets sick less often and has stronger bones. An acidic internal environment draws calcium from bones to buffer the acidity. It also impacts bone remodelling by increasing bone break down and decreasing bone building. As a result, we have lower bone mineral density and an increased risk of osteoporosis. Green and Red Food Supplements The unfortunate reality is that most of us lead such a high pace that we seldom have time to prepare and consume the suggested number of fruits and vegetables that we desperately need every day. Proventive VegeGreens offers all the goodness of a whole day s supply of vegetables in each little scoop. As a comprehensive blend of over 60 highly alkaline ingredients, a single dose is equivalent to six to eight servings of fresh veggies. VegeGreens not only helps to alkalize your body, it also helps boost your energy, detoxify your system and strengthen your immunity so you can get the most out of your time. Proventive PhytoBerry is an extraordinary blend of over 40 high ORAC botanical nutrients and antioxidant rich whole food concentrate designed to support and protect each organ and key body system. A single dose is equivalent to six to eight servings of fresh fruit. 3 natural insights for well being February 2011 Martindale s Natual Market

4 A Balanced Equation To thrive in our modern world, proper immune system function is critical. This system, located mostly in our blood and digestive tract, is designed to identify and eliminate invaders. It does this by producing protective cells and compounds such as antibodies, T-cells, B-cells, macrophages, and Natural Killer cells. Divided into two distinct parts, the immune system is tasked with recognizing foreign substances. The Innate Immune System is the first line of defense, and it comprises physical barriers like the skin and mucosal membranes associated with immune cells. The Adaptive Immune System acts slower but more specifically, protecting the body with a multitude of functions/ actions specifically designated for immune activity. Both of these systems respond to foreign substances in the body. What is critical is that they respond in a balanced way. If the immune system is out of balance it can over-respond or under-respond. Keeping the immune system balanced is critical for maintaining extraordinary health. Garden of Life Immune Balance formulas combine ancient wisdom with modern science to provide multidimensional support for your immune system. Each unique formula contains a wide variety of ingredients that work with the body s multiple immune system functions to support a balanced immune response. 4 natural insights for well being February 2011 Martindale s Natual Market

Women s Health Nutrients protect heart, respiratory, and reproductive systems in women Multivitamins and heart attack Researchers in this study analyzed the diets, dietary supplement use, and

After 10 years of follow up, compared to women who did not take supplements, women who took multivitamins alone were 27 percent less likely to have had a heart attack, and those who took

5 Women s Health Nutrients protect heart, respiratory, and reproductive systems in women Multivitamins and heart attack Researchers in this study analyzed the diets, dietary supplement use, and lifestyles of 31,671 women with no history of cardiovascular disease. After 10 years of follow up, compared to women who did not take supplements, women who took multivitamins alone were 27 percent less likely to have had a heart attack, and those who took multivitamins with other supplements were 30 percent less likely. Results were similar for regular and occasional multivitamin users. Vitamin E and lung disease Doctors use a general term, chronic obstructive pulmonary disease (COPD), to describe conditions that persistently obstruct airways such as emphysema and bronchitis. In this study, 39,876 women, aged at least 45, took 600 mg of vitamin E, or a placebo. After 10 years of follow up, compared to placebo, women who had taken vitamin E were 10 percent less likely to develop COPD. Researchers believe that, as lung disease develops, damage occurs to sensitive tissues through inflammation and free radical activity and that vitamin E may protect the lung against such damage. Multivitamins, vitamins A, C, E, calcium, and cervical health Women with chronic human papillomavirus (HPV) infection are more likely to develop cervical dysplasia precancerous changes to cells inside the cervix. In this study, doctors compared supplement use in 162 HPV-positive women with cervical dysplasia to 166 HPV-positive women without cervical dysplasia. Compared to those who did not take supplements, those who took multivitamins, vitamins A, C, E, or calcium were 65 percent to 89 percent less likely to have cervical dysplasia. Reference: American Journal of Clinical Nutrition; 2010, Vol. 92, No. 5, Men s Health Nutrients improve reproductive health and lower chances of cancer in men CoQ10 raised sperm counts Coenzyme Q10 is an antioxidant present in most cells that also helps produce cellular energy. In this study, 212 infertile men with sperm abnormalities took 300 mg of CoQ10 per day, or a placebo, for six months. Thirty months later, men who had taken CoQ10 had much higher sperm counts and movement, with more normal sperm able to penetrate and fertilize an egg. Doctors believe CoQ10 improves sperm quality by combating oxidative stress in the testes. Cranberry reduced urinary tract infection Lower urinary tract infections are common in older men, and doctors in this study wanted to test cranberry in 42 men with inflamed prostate and higher chances of prostate disease. The men took 1,500 mg of dried cranberry powder per day, or a placebo. After six months, while the placebo group had not improved, men in the cranberry group had much improved prostate and urination symptoms, including more normal prostate-specific antigen levels. Zinc and cancer Zinc is an important antioxidant that also helps protect DNA and doctors in this study wanted to measure the effect of varying zinc levels on DNA. Nine healthy men who consumed an average of 11 mg of zinc per day went on a 55-day diet to deplete zinc, followed by 27 days replenishing zinc levels. During the zinc-depletion phase, DNA damage in blood cells increased, and reversed when zinc returned to healthy levels. Doctors concluded that zinc helps maintain DNA integrity, which may reduce the likelihood of cancer. Reference: British Journal of Nutrition; 2010, Vol. 104, No. 8, natural insights for well being February 2011 Martindale s Natual Market

Nutritional Support for a Healthy Heart When your cardiovascular system works well, every other part of your body including your brain functions better.

6 Nutritional Support for a Healthy Heart When your cardiovascular system works well, every other part of your body including your brain functions better. Consider that in an average lifetime, the heart will beat 2.5 billion times and pump one hundred trillion gallons of blood and you will start to recognize why it is so important to do everything you can to support your heart. One of the most important steps to ensure heart health is to take a fish oil supplement. However, not all fish oil is alike. One of the best fish oil supplements available is RxOmega-3 Factors. It is referred to as a pharmaceutical grade fish oil because it possesses the following characteristics: It is manufactured in a certified GMP facility approved for pharmaceutical products. It is manufactured according to pharmaceutical standards that include quality control steps to insure the product is free from lipid peroxides, heavy metals, environmental contaminants and other harmful compounds. For general health and as a preventative measure, the recommended dosage is 1,000-1,200 mg of the long-chain omega-3 fatty acids EPA and DHA (combined amount) daily. One of the key effects of fish oils is supporting healthy vascular tissues. Maintaining the health of our arteries requires that platelets continue functioning properly. These blood cells can become very sticky and form blood clots. A high intake of saturated fat is one factor that contributes to platelet stickiness, and so leading to hardening of the arteries. The good news is that fish oil has been shown by many medical studies to reduce platelet stickiness. This action is thought to be a major factor in maintaining healthy cardiovascular functions. Regular consumption of fish oil supplements has also been shown to support healthy blood triglyceride levels, blood pressure and improve blood flow. These effects are all significant goals for supporting a healthy heart. By Michael Murray N.D. Michael T. Murray, N.D. is widely regarded as one of the world s leading authorities on natural medicine. He is a graduate, former faculty member and serves on the Board of Regents of Bastyr University in Seattle, Washington. He is the author of over 30 books on health and nutrition including his latest release, What the Drug Companies Won t Tell You and Your Doctor Doesn t Know. 6 natural insights for well being February 2011 Martindale s Natual Market

February s Ahead of the Curve Early-Stage Nutrition Discoveries Metabolism Lab studies find nutrients increase metabolism, reduce fat, improve blood fat and sugar levels, and ease symptoms of

metabolic rate of 29 percent. Scientists said resveratrol may help in obesity therapies. BioMed Central Physiology; 2010, Vol. 10, No.

After 90 days, compared to those that didn t eat blueberries, the blueberry group had less abdominal fat, lower triglycerides and cholesterol, and improved fasting blood sugar levels and insulin

7 February s Ahead of the Curve Early-Stage Nutrition Discoveries Metabolism Lab studies find nutrients increase metabolism, reduce fat, improve blood fat and sugar levels, and ease symptoms of metabolic syndrome Resveratrol and metabolism In a lab study, mice that consumed a diet including an experimental mega-dose of resveratrol ate 13 percent fewer calories and had an increase in resting metabolic rate of 29 percent. Scientists said resveratrol may help in obesity therapies. BioMed Central Physiology; 2010, Vol. 10, No. 11, Electronic Prepublication Blueberries and diabetes In a lab study, rats consumed a diet including freeze-dried blueberry powder as 2 percent of total calories. After 90 days, compared to those that didn t eat blueberries, the blueberry group had less abdominal fat, lower triglycerides and cholesterol, and improved fasting blood sugar levels and insulin sensitivity. The benefits were greater with a low-fat diet, including lower body weight and total fat and liver mass. The liver can enlarge with obesity, insulin resistance, and diabetes. Researchers said blueberries affected the genes that help cells burn and store fat and utilize glucose efficiently. Science Daily; 2009 Experimental Biology Convention, New Orleans, USA Melatonin reduced weight, improved blood fats In this study, young overweight rats consumed a diet including an experimental mega-dose of melatonin, or no melatonin. After six weeks, the melatonin group had gained less weight than the non-melatonin group. The melatonin group also saw triglycerides decrease 27 percent, LDL cholesterol decrease 20 percent, and HDL the good cholesterol increase 26 percent. Journal of Pineal Research; 2010, Electronic Prepublication Local News: Ajiri Tea The goal of Ajiri Tea is to create employment for women in western Kenya. Ajiri employs 63 Kenyan women to make the labels for each tea box by hand, using dried bark from banana trees. The women primarily use these earnings to buy food for their families and pay school fees for their children. But recently, many of the women have begun to reinvest their earnings. Some have bought cows, others have rented land to cultivate. One woman, Eliza, has taken this opportunity to turn a tiny shop into a sustainable business. Eliza rents a small shop on Backstreet, a narrow muddy road in the town of Kisii, Kenya. Small trash fires burn at the edge of the road, and the hair salon next door blares music loudly. Unemployed teenagers mill about, looking for work delivering water to restaurants and homes. But in the midst of it all, Eliza s shop is thriving. The shelves are fully stocked with a bit of everything cooking oil, tea, soap, razor blades, eggs, and candy. Outside, on a table beneath an umbrella are sacks of dried fish, rice, beans, and flour. And most recently, she s expanded into selling secondhand clothes. Eliza says that she loves making labels for Ajiri because it has kept her busy, and has enabled her to support herself. Ajiri Tea started a little over a year ago, and has grown quickly. 100% of profits from sales of the tea are donated to the Ajiri Foundation, a non-profit that pays school fees for orphans in western Kenya. In January, the six students currently sponsored by the Ajiri Foundation started their second year of school. Two more high school girls will join 9th grade in February. Get your Ajiri Tea at Martindale s in beautiful unique boxes. 7 natural insights for well being February 2011 Martindale s Natual Market

Questions about nutrition or natural products? Please address to the Editor at Martindale s Natural Market. A few will be selected for our staff to answer and will be published in the next issue.

Please see page 1 for new research on how a prune snack before lunch helped people feel fuller and eat fewer calories.

c walnuts, chopped Dark chocolate, grated, to taste Preheat oven to 300 degrees. In a medium saucepan, simmer the prunes in water until soft, drain and puree.

8 Questions about nutrition or natural products? Please address to the Editor at Martindale s Natural Market. A few will be selected for our staff to answer and will be published in the next issue. Unfortunately we cannot acknowledge receipt of your questions. Submission of questions grants us permission to site your name unless you state otherwise. As always, all articles in this newsletter are solely for educational purposes and not intended to diagnose or cure health conditions. Address questions/comments to: Debbie Formica, Editor EditorDebbie@gmail.com. Thanks for shopping with us! Prune Whip This prune snack is surprisingly scrumptious! Please see page 1 for new research on how a prune snack before lunch helped people feel fuller and eat fewer calories. Directions: Ingredients: 1 1/3 c pitted prunes 1/3 c water 1/3 c organic cane sugar 2 tsp vanilla extract 6 egg whites 1/4 tsp cream of tartar or white vinegar 1 2 pats butter Optional ingredients: 1 c walnuts, chopped Dark chocolate, grated, to taste Preheat oven to 300 degrees. In a medium saucepan, simmer the prunes in water until soft, drain and puree. Combine the puree in a saucepan with sugar and heat until the sugar dissolves. Add vanilla. In a bowl, beat the egg whites until frothy, add the cream of tartar or vinegar, and beat until stiff. Fold prune puree into the egg whites. Pour gently into a buttered 2-quart baking dish and bake for about 20 minutes, until brown. Refrigerate and serve chilled as a light snack, with or without walnuts and/or grated dark chocolate sprinkled over the top. 8 natural insights for well being February 2011 Martindale s Natual Market

BURMAN'S Health Foods

BURMAN'S Health Foods OPEN EVERY SUNDAY FOR YOUR CONVENIENCE 11 a.m.-3 p.m. Store Hours: Monday-Friday 10-7 Saturday 10-6 Sunday 11-3 February 2011 Healthy Weight Nutrients helped reduce weight, fat, waist