Chapter Six: Super Foods For Super Nutrition!

Transcription

1 Chapter Six: Super Foods For Super Nutrition! In order to understand why super foods are super, we need to understand free radicals and antioxidants. Antioxidants and Free Radicals Free radicals are molecules with one or more unpaired electrons which makes the molecule highly unstable. The unpaired electrons can steal electrons from other molecules, which then may cause damage to the cells. When our DNA is copied during cell division, the damage may also be passed onto new cells. This damage is called free radical damage and is thought to be the basis of the effects of aging. The damage from free radicals comes from the unpaired electron that then steals an electron from another molecule. With the loss of an electron, this molecule then also becomes unstable, and stealing an electron from another nearby molecule- setting off a chain reaction. Our bodies produce a certain amount of free radicals just by our daily metabolic processes. We are also exposed to free radicals through environmental factors such as radiation, pollution, tobacco smoke and others act as oxidants causing free radical formation. Oxidative stress is when our bodies are lagging behind in the ability to compensate for free radical damage. Researchers have identified links between oxidative stress (free radical damage) and more than 200 diseases including: blindness, arthritis, cancers, cardiovascular disease, cataracts, kidney disease and complications with diabetes. Antioxidants are compounds that have extra electrons which can easily bind with free radicals, neutralizing them and preventing cell damage. Nature provides natural sources of antioxidants through fresh fruits and vegetables, nuts, and seeds, and herbs and plants. Antioxidant values of foods are called ORAC (Oxygen Radical Absorbency Capacity). 77

2 In 2007, scientists collaborated on creating a database of the antioxidant capacities of 277 selected foods. While ORAC (Oxygen Radical Absorbency Capacity) may show antioxidant values, there are also other compounds in foods as well, namely phyto-nutrients, that also provide health benefits. You can access the database here at the USDA United States Department of Agriculture website: The list below is a sampling of the top ORAC food values published in documents compiled from the 2007 research. ORAC values for foods as measured in typical serving size. One challenge in showing ORAC values is that many spices are typically higher ORAC per gram, however, the amounts used are very minimal. What I ve chosen to highlight here are the top foods from the ORAC charts per typical serving. Check out number one that s right, chocolate is good for you! Highest Food ORAC Values Foods Ranked per typical serving Serving size ORAC value: µmol TE/100g Unsweetened Baking Chocolate 1 square Raw elderberries ½ cup Apples, Red Delicious with skin 1 med 7781 Juice Pomegranate (100%) 1 cup 5923 Plums, dried prunes, uncooked ½ cup 5700 Red wine 5 fl. oz 5693 Raw cranberries ½ cup 5271 Raw pears 1 med 5235 Pecan nuts 1 oz

3 Raw Blueberries ½ cup 4848 High antioxidant concentrations are found in spices, berries, fresh fruits, vegetables and nuts. From the World Cancer Research Fund, research studies have found that people who have higher intake of fruits and vegetables typically have lower rates of cancer. Top 12 Superfoods 1. Açaí fruit: This little berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores. This berry has been harvested from the depths of the rainforests of Brazil by the people who have been using it for over thousands of years. Açai has everything that you need, vitamins B1, B2, B3, vitamin E, vitamin C, phosphorus, calcium, potassium, fiber, proteins, and fatty acids such as Omega 6 and Omega 9. It gives you the highest level of anti-oxidants on the market, with studies showing up to 33 times the anti-oxidant as red wine grapes. Açai gives you the energy from your youth restoring vitality and stamina you had in your 20's. So try the new "Fountain of Youth" from this forbidden Amazon Berry and you too will feel the power of the Amazon. Research on Açai has shown that these fatty acids are known to fight and regulate cholesterol levels in the body. Açai has two essential fatty acids known as omega 6 (linoleic acid) and omega 9 (oleic acid). Research shows that both omega 6 and omega 9 fatty acids lower LDL cholesterol levels while maintaining HDL levels. Açai mixed with Guarana has been found to increase metabolism, physical endurance, stamina, and memory. 2. Anything in the "Allium Family": Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins and carcinogens. 79

4 Commonly called Russia s pennicillan, garlic has been used for centuries to stave off illness and support the immune system. Garlic derivatives are also sold in health food stores as a blood cholesterol reducers. 3. Barley: This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley's also high in fiber, helping metabolize fats, cholesterol and carbohydrates. 4. Green Foods: Green foods like wheat and barley grasses can be bought in powder, tablet or juice form, and offer greater levels of nutrients than green leafy vegetables. They also help cholesterol, blood pressure and immune response. 5. Buckwheat: Buckwheat is loaded with protein, high in amino acid, stabilizes blood sugar and reduces hypertension. 6. Beans and Lentils: You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium. Try kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils. great sources of fiber and protein 7. Hot Peppers: Both bell and chili peppers contain antioxidants, have twice the Vitamin C as citrus fruit and work as great fat burners. Oprah.com Cayenne pepper has long been used as a digestive remedy to increase digestion and regulate blood circulation. Hot peppers used in the diet also have an effect of killing internal parasites. 8. Nuts and Seeds: You can't go wrong with a handful of nuts a day walnuts, hazelnuts, almonds, macadamia and pistachio nuts contain omega- 3 fats, which are great for your heart. Raw, unsalted nuts and seeds are best. Nuts also provide sustained energy 80

5 Study conducted by Nutritional Research Center showed that people who eat nuts are thinner than those who don t incorporate nuts into the diet. 9. Sprouts: Numerous varieties of sprouts are great with any meal. They're a great source of protein and Vitamin C. Try adding them to any dish and your immune system will get a boost. Sprouting your grains and legumes can increase the available nutritional content Sprouts provide a great source of phytonutrients, energy, and fiber. 10. Yogurt and Kefir: These cultured foods contain healthful bacteria that aid immune function, and the calcium helps burn fat. Try using them as a base for a smoothie. Cultured foods help to maintain the healthy bacteria in digestive tract Recent research has shown there are over 400 identifiable strains of healthy bacteria needed in the gut for proper digestion Antibiotics destroy not only harmful bacteria, but healthy strains as well. Using cultured foods can help restore this healthy bacteria balance after taking antibiotics. Phytochemicals Phytochemicals are non-nutrient plant compounds that serve various functions at the cellular level, and may inhibit disease in the body. They are found in fresh fruits, vegetables, herbs, nuts and seeds. Phytochemicals are quickly becoming the subject of much research for their health benefits and effects on the body. From the book Nutritional Concepts and Controversy by Frances Sizer and Eleanor Whitney, these excerpts cover some of the main known phytochemicals. 81

6 Capsaicin modulates blood clotting, and may reduce the risk of fatal clots in heart and artery disease. Food sources: hot peppers Carotendoids (includes beta-carotene, lutein, lycopene, and related compounds), act as antioxidants: may reduce risks of heart disease, age related eye disease, cancer, and other diseases. Food sources: apricots, broccoli, cantaloupe, carrots, pumpkin, spinach, sweet potatoes, tomatoes Curcumin may inhibit enzymes that activate carcinogens. Food sources: turmeric a yellow colored spice. Flavenoids including flavones, flavenols, isoflavones, catechin and others. Act as antioxidants, scavenge carcinogens, bind to nitrates in the stomach, preventing conversion to nitrosamines, inhibit cell proliferation; flavonoids of blueberries may improve memory. Food sources: berries, black tea, celery, chocolate, citrus fruits, green tea, olives, onions, oregano, purple grapes, purple grape juice, soybeans and soy products, vegetables, whole wheat, wine. Indoles may trigger production of enzymes that block DNA damage from carcinogens may inhibit estrogen action. Food sources: broccoli and other cruciferous vegetables (brussel sprouts, cabbage, cauliflower, horseradish, mustard greens Isothiocyanates (including sulforaphane) inhibit enzymes that activate carcinogens: trigger production of enzymes that detoxify carcinogens. Food sources: broccoli and other cruciferous vegetables (brussel sprouts, cabbage, cauliflower) horse radish, mustard greens. Lignans block estrogen activity in cells, possibly reducing the risk of cancer of the breast, colon, ovaries, and prostate. Food sources: flaxseed, whole grains Monoterpenes may trigger enzyme production to detoxify carcinogens; inhibit cancer promotion and cell proliferation. Food sources: citrus fruit peels and oils Organosulfur compounds- (including allicin) may speed production of carcinogen-destroying enzymes; slow production of carcinogen-activating enzymes. Food sources: chives, garlic, leeks, onions. 82

7 Phenolic acids (including ellagic acid) may trigger enzyme production to make carcinogens water soluble, facilitating excretion. Food sources: coffee beans, fruits (apples, blueberries, cherries, grapes, oranges, pears, prunes, strawberries) oats, potatoes, soybeans. Phytic Acid binds to minerals preventing free radical formation, possibly reducing cancer risk. Food sources: whole grains Phytosterols (genistein and diadzein) estrogen inhibition may produce these actions: inhibit cell replication in GI tract; reduce risk of breast, colon, ovarian, prostate, and other estrogen-sensitive cancers; reduce cancer cell survival, may reduce risk of osteoporosis. Food sources: soybeans, soy flour, soy milk, tofu, textured vegetable protein, other legume products. Protease inhibitors may suppress enzyme production in caner cells, slowing tumor growth; inhibit hormone binding; inhibit malignant change in cells. Food sources: broccoli sprouts, potatoes, soybeans and other legumes, soy products Resveratrol- offsets artery-damaging effects of high fat diets. Food sources: red wine, peanuts. Other research has found resveratrol to have anti-aging effects on cells. Saponins- may interfere with DNA replication, preventing cancer cells from multiplying, stimulate immune response. Food sources: alfalfa sprouts, other sprouts, green vegetables, potatoes, tomatoes. Tannins may inhibit carcinogen activation and cancer promotion; act as antioxidants. Food sources: black-eyed peas, grapes, lentils, red and white wine, tea. Eat a Rainbow: Create a Colorful Plate! This is a great way to get a wide range of phytonutrients and antioxidants in your diet. Pay attention to the colors on your plate. 83

8 Benefits of Live Foods Fresh fruits and vegetables, and live foods have enzymes that are destroyed by cooking and processing. Although our body creates digestive enzymes, our bodies are only able to produce about 50% of the digestive enzymes that we need in our daily diet. The other 50% we need to get from raw fruits and vegetables. Raw and living foods can provide higher nutrient content, lower calorie content, digestive enzymes, and phytochemicals. Eating a good percentage of raw and living foods can help your digestion, increase your nutrient content, increase your fiber helping your body s digestion, and enhance your energy. Sprouting legumes, seeds, and beans can increase the available nutritional content. From an article, on the Health Benefits of Sprouts, Steve Meyerowitz writes, Sprouts have long been famous as "health food" but recent research shows that in addition to being a superb source of nutrients, they also have important curative ability. Sprouts like alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease. Studies on canavanine, an amino acid analog in alfalfa, has demonstrated benefits for pancreatic, colon and leukemia cancers. Plant estrogens are also abundant in sprouts. They increase bone formation and density and prevent bone breakdown or osteoporosis. They are also helpful in controlling hot flashes, menopause, PMS and fibrocystic breast tumors. Alfalfa sprouts are one of our finest food sources of another compound, saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Animal studies prove their benefit in arteriosclerosis is and cardiovascular disease. Saponins also stimulate the immune system by increasing the activity of natural killer cells 84

9 such as T- lymphocytes and interferon. The saponin content of alfalfa sprouts multiplies 450% over that of the unsprouted seed. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn't be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth. This table on the benefits of Mung bean sprouts shows the nutritional benefits of sprouting, from the website of Energy content - calories Total carbohydrate content Protein availability Calcium content Potassium content Sodium content Iron content Phosphorous content Vitamin A content Thiamine or Vitamin B1 content Riboflavin or Vitamin B2 content Niacin or Vitamin B3 content Ascorbic acid or Vitamin C content Decrease 15 per cent. Decrease 15 per cent Increase 30 per cent Increase 34 per cent Increase 80 per cent Increase 690 per cent Increase 40 per cent Increase 56 per cent Increase 285 per cent Increase 208 per cent Increase 515 per cent Increase 256 per cent An infinite increase Sprouts are a great addition to soups, salads, sandwiches, and more. You can find sprout mixes in health food stores, and here are some other legumes and seeds that are great for sprouting: lentils, wheat berries, chick peas, mung beans, alfalfa, radishes, broccoli, and more. To Make Sprouts: Fill a jar 1/3 full of sprouts Fill the jar the rest of the way with water 85

10 Let sit at room temperature, rinsing the seeds with water morning and night. Sprouts are usually ready to eat in 24 hours. As long as you keep rinsing the sprouts 2 times a day, they will continue to grow and you can keep them at room temperature for up to a week. If you want your sprouts to stop growing, simply put them in the refrigerator. If you don t wash the sprouts morning and night, they can spoil and will have a sour taste. Just make sure to keep them washed, or keep them in the refrigerator. Actions This Week: Try Superfoods and Live Foods! This Week, I will Try How I will prepare it Get live food in your day Live Food Breakfasts Live Food Dinners Live food Lunches Live Food Snacks 86

11 References Lieberman, Dr. Shari, Ph.D, CNS, FACN, Dare to Lose: 4 Simple Steps to a Better Body. Penguin Putnam Inc New York, NY Lieberman, Dr. Shari, Ph.D, CNS, FACN, The Gluten Connection: How Gluten Sensitivity May be Sabotaging your Health and what you can do to take control now. Rodale Inc New York, NY Lieberman, Dr. Shari, Ph.D, CNS, FACN, The Real Vitamin and Mineral Book, Penguin Putnam Inc New York, NY Sizer, Frances and Eleanor Whitney, Nutrition Concepts and Controversies. Thomson, Wadsworth Belmont, Ca. Somer, Elizabeth. Food and Mood. Henry Holt and Company, New York, NY Strand, Dr. Ray, MD. With Dr. Kay Wallace. Releasing Fat: Developing Healthy Lifestyles that have a side effect of Permanent Fat Loss. Health Concepts Inc Rapid City, SD. Go Nuts on Your Diet! Peanuts, almonds and more are good -- and good for you, WebMD Weight Loss Clinic - Expert Column, 2003 WebMd. LaValle, James B. R.Ph., C.C.N. Stress: The Hidden Factor in Weight Gain. Nutrition Science News: April

12 About the Author Holly Stokes, The Brain Trainer, rewires mental patterns that get in the way of health, happiness and success. She is a Master Neuro Linguistic Programming Health Coach and Certified Hypnotherapist. She has been working in the field of personal development since She began working with teen therapy programs teaching communication skills, motivation, and leadership. Her work led her to finish her Bachelor s of Science degree in Psychology at Portland State University. While studying at PSU, she found the tools of NLP, Coaching and Hypnosis. This combination yielded remarkable results in helping clients quickly change mental blocks, old habits, fears, anxiety, depression, negative mental patterns and more. As a speaker, she inspires audiences in motivation, work-life balance, changing habits, health and wellness, and setting up your mind for success with your brain! She keeps a busy practice in Salt Lake City, Utah and works with clients internationally through Skype. She is passionate about empowering professionals to overcome obstacles, change old patterns and express your potential in life, health and happiness. Services Offered: One on One Mentoring Group Coaching and Online Classes A Lighter You System is a complete weight loss program which includes two books, 6 hypnosis CDs and online membership support for changing cravings, habits and mental blocks and self sabotage. See details at She also works with clients in the areas of Personal and Professional success, you ll find information on those programs at: Holly at: Holly@BrainTrainerCoach.com Or call: Follow Holly on Twitter: Join the Facebook Group: Subscribe to the Youtube Channel: 88