Olive Oil
Olive Oil and Nuts Reduce Risk of Heart Disease Study of 7,000 people in Spain Group 1 ate the Mediterranean diet plus 4 tablespoons of olive oil a day Group 2 ate the Mediterranean diet plus a serving of nuts (walnuts, hazelnuts, almonds) every day Group 3 ate a low fat diet At the end of the study, the Mediterranean diet plus olive oil or nuts cut the risk of heart disease by 30% The study results were so amazing the researchers stopped it early so everyone in group 3 could change over and eat the healthier diet and reduce their risk of heart disease
More About the Benefits of Olive Oil Reduces risk of heart disease by: Preventing LDL cholesterol from oxidizing Reducing blood pressure Preventing blood clots Reduces cancer risk Lowers inflammation & cellular proliferation Boosts immune system Helps control insulin levels Improves brain function and memory
Tips on Buying and Storing Olive Oil Should smell fruity and taste like olives Extra virgin (cold-pressed only once) has highest level of beneficial polyphenols Store in a container that protects oil from light, in a cool dark place Never keep olive oil in a plastic container (it can leach chemicals from the plastic) Olive oil is not like wine it doesn t get better with age. Use it often and with a generous hand.
Almonds Almonds are technically not nuts but are seeds from the fruit of the almond tree Benefits: lowers homocysteine, blocks excess cholesterol absorption, reduces symptoms of metabolic syndrome, decreases risk of heart disease What s in it? Rich in folate, plant sterols, fiber, vitamin E and magnesium; 78% of calories are from healthy, monounsaturated fatty acids Lowers the inflammatory marker, c-reactive protein When almonds were paired with other health nutrients plants sterols, soy protien, soluble fiber c-reactive protein was reduced by almost 25%... Better than statin drugs! Reduces the symptoms of metabolic syndrome Overweight people on a low-cal diet PLUS 2.5 daily oz of almonds lost 62% more weight, 50% more belly fat, and reduced their blood pressure by 11 points versus the control group eating low-cal food and foods equal to the almonds for calories and protein
Walnuts Natural plant source of omega-3 fatty acids Many health benefits Helps prevent memory changes associated with aging Reduces the risk of breast cancer, and in experimental situation where cancer developed, the tumors were smaller and less invasive Slows prostate cancer Improves fertility one study found that men who ate ½ a cup of walnuts daily had improved sperm quality
Gluten
What is it? Storage protein found in all grains Natural function is to provide the plant seedling with amino acids and nitrogen during germination Modern wheat plant has been genetically manipulated and contains MUCH MORE gluten than the ancestral plant
Products Containing Gluten Foods labeled "wheat free are not always gluten free Some cosmetic products contain gluten Gluten Containing Foods: Bread & pasta Salad dressings Cold cuts & hot dogs Gravy Beer Imitation fish Soup broth Gluten Free Foods Beans (kidney, black, soy, navy, pinto, etc.) Buckwheat Corn Flax Brown Rice Tapioca Soy
Celiac Disease Autoimmune disease in response to the ingestion of gluten Damages the small intestine Nutrients quickly pass through small intestine instead of being absorbed Most under-diagnosed disease in America Affects 1 in 133 people Symptoms include diarrhea, bloating, weight loss, anemia, chronic fatigue, weakness, bone pain, and muscle cramps Other symptoms: headaches, tingling, skin rashes, joint pain, and other symptoms Celia disease often leads to poor absorption of iron, folate, and other nutrients that affect everything from energy to brain function.
Other problems associated with Gluten Behavioral issues, especially in children Allergies Recurrent sinus infections Migraines As many as 1 in 20 Americans may have gluten sensitivity Gluten sets off a distinct reaction in the intestines and immune system, even in people who don t have celiac disease!
Gluten-Free Products Thousands of certified gluten-free products on the market Look for Gluten-free restaurants even the Green Bay Packers have a gluten-free concession cart! Many excellent books on health problems associated with gluten and wheat try Wheat Belly by Dr. William Davis