Eat to Defeat Inflammation

 The first nutrition course I ever took in college changed my life. I was absolutely fascinated to learn what vitamins and minerals were and how important they are for good health. It was also about that time I finally understood what Hippocrates meant when he said, “let food be thy medicine and medicine be thy food”. Today, that saying is even more important as nutrition science has come a long way since I took that first nutrition course.  Just think about inflammation, your body’s natural protective response to illness or injury. In fact, a little inflammation under normal circumstances can be a good thing. When you cut yourself, you want your immune system to respond quickly by sending white blood cells to your wound to fight off infection. But a low-grade persistent state of chronic inflammation is not a good thing. In this circumstance, white blood cells inappropriately move into tissues and cause destruction. In fact, chronic inflammation has been linked to a whole host of health conditions from type 2 diabetes and arthritis to heart disease, obesity, and Alzheimer’s disease.

Thanks to the anti-inflammatory effects of certain foods, a healthful diet can help you fight off inflammation, (Regular exercise, not smoking, and losing weight are powerful tools, too.) Start by eating less of the “bad stuff”— fast food burgers, French fries, and sodas, as well as sweets such as cookies, cakes, and pies. These highly processed foods loaded with fat, sugar, and salt promote inflammation, while eating more of the “good stuff”—yes, more fruits, vegetables, whole grains, and nuts—inhibits and protects against inflammation. Here are some of my favorite anti-inflammatory foods:
Fish and walnuts. Salmon and tuna are great sources of inflammation-fighting omega-3 fatty acids, as are walnuts. These foods help offset the pro-inflammatory effects of omega-6 fatty acids, which are pervasive in our diet. Omega-6 fats are found in eggs, corn, soy, and safflower oils.
Olive oil. Studies suggest consuming a Mediterranean-style diet—a diet high in plant foods and olive oil—helps decrease joint tenderness in people with rheumatoid arthritis.
Red wine and dark chocolate. Resveratrol, a phytonutrient found in red wine, has been shown to inhibit inflammation, while the consumption of dark chocolate, something I do almost daily, has been linked to lower levels of C-reactive protein (CRP), a biomarker of inflammation in the body.
Turmeric. Spice up your life. Turmeric, also known as curry, is a traditional spice of Indian cuisine. In a recent pilot study, supplemental turmeric helped reduce joint tenderness and swelling in people suffering from rheumatoid arthritis.
Tart cherries. It’s cherry season and according to the latest research, tart cherries may have the highest anti-inflammatory content of any food. In a recent study, women with osteoarthritis who drank tart cherry juice twice a day for several weeks experienced a significant reduction in important markers of inflammation.
Eating to fight inflammation could be one of the best things you do for yourself. For your next meal, how about some salmon curry and a glass of red wine, followed by some tart cherries covered in dark chocolate for dessert?

Contributed by Pamela Rigs Medical Affairs and Health Sciences

The Top Ten Healthiest Vegetables List

This healthiest vegetables list can help you get healthier, lose weight and fight disease. How do we know? Tons of research says so.

Just pick out 5 or 6 a day from our list of the healthiest vegetables below eat up!

Important people, from Mom to the top scientists in the world, keep telling us to eat more vegetables. But the vast majority aren't getting even 2 healthy vegetables a day, much less the highly recommended 5 or 6.

The Top Ten Healthiest Vegetables List


Whereas most vegetables are low in calories and high in nutrition, these top 10 healthiest vegetables are a lot better than others. So start adding at least five choices a day from this list of the healthiest vegetables.

1. Cruciferous Vegetables are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid. The cruciferous list of healthiest vegetables below are most nutritious eaten raw, lightly steamed or stir-fried.

• Broccoli,
• Cauliflower,
• Brussels sprouts,
• Green and red cabbage.

2. Carrots help protect against cancer and improve eyesight with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate. Grate them into salads or eat baby raw carrots as a snack.

3. Dark green leafy vegetables can be lightly steamed or used in healthy soups, chilies, casseroles and stir-fries or eaten raw in salads and on sandwiches. The leafy vegetables below are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.

• Kale,
• Spinach,
• Swiss chard,
• Collard greens,
• The herb parsley,
• Red and green lettuce,
• Mustard and turnip greens.

4. Tomatoes are very high in lycopene carotenoids and vitamin C and are good on sandwiches, as raw snacks and in salads, soups and pasta sauce.

5. Beans and Peas are much higher in protein than other vegetables. And whether they're dried (lentils), canned (kidney beans), lightly steamed (soybeans), or eaten raw (peas), beans also contain fiber, folate, calcium, iron, magnesium and potassium.  Beans can be added to soups, salads, pasta sauce, chili or eaten on their own. The healthy list includes:

• Peas,
• Lentils,
• Soybeans,
• Lima beans,
• Kidney beans,
• Garbanzo beans,
• And other legumes.

6. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. At just 4 calories a stalk, lightly steamed asparagus helps reduce weight, inflammation and depression.

7. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. The allium foods below are healthiest easten raw in salads or healthy dips, but are also great for flavoring many cooked dishes.

• Leeks,
• Onions,
• Shallots,
• Scallions,
• And garlic.

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious when baked and eaten plain (without butter) or used in soups, casseroles or stir-fries. And sweet potatoes add delicious flavor when grated raw and used in salads.  9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K and can be sweet flavorful additions to salads and healthy stir-fries. Choose from the following rainbow of colors:

• Green peppers,
• Yellow peppers,
• Orange peppers,
• And red peppers.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber. Squash can be added to healthy casseroles, soups, stir-fries and many other dishes or served alone.

You can enjoy most of them raw in salads or as a snack, lightly steamed as a side or main dish and added to soups or stir-fries. But however you do it, it's vitally important that you lean to love the healthiest vegetables

October is National Breast Cancer Awareness Month

It’s that time again. We’ll be seeing football teams dressed in pink and pink ribbons everywhere. Yep, it’s National Breast Cancer Awareness Month (NBCAM). NBCAM is a collaboration put together by public service organizations, medical associations, and government agencies working together to promote breast cancer awareness, share info on the disease, provide increased access to services, and continue breast cancer research.

In the United States, breast cancer affects 230,000 women each year. Approximately 20% of women diagnosed with breast cancer die from the disease. Over the course of a woman’s life, 1 in 8 women will be diagnosed with breast cancer.

Risk factors for breast cancer include:

• Family History – You may have a higher risk of breast cancer if you have a close relative who had breast, uterine, ovarian, or colon cancer.
• Lifetime estrogen exposure – Includes estrogen taken orally and produced in the body.
• Alcohol consumption – Drinking more than 1-2 drinks per day may increase your risk for breast cancer.
• Childbirth – Women who have never had children or who have children after the age of 30 have an increase risk for breast cancer.
• High meat and dairy intake – Eating a diet high in animal products early in life causes increased production of estrogen during the course of a lifetime.

Vitamin D and breast cancer

Research has shown vitamin D blocks the growth of breast cancer tumor cells. The active form of vitamin D, calcitriol persuades cells to commit apoptosis, or cell death. Calcitriol has also been shown to limit blood supply to the breast tumor.

A recent study in Belgium reported that high vitamin D levels at the time of diagnosis was significantly associated with increased overall survival. The researchers also found that low vitamin D status was associated with larger tumor size.

A groundbreaking randomized control trial demonstrated how 1,100 IU vitamin D3/day plus calcium reduced the risk of developing all-cancer risk by 77% in post-menopausal women.

The rate of breast cancer appears to decrease by 30% when vitamin D serum levels are greater than 40 ng/mL compared to levels below 20 ng/mL.

How can you help?

Make sure you encourage women in your life to stay up to date with their mammograms, especially if they have family history of breast cancer. Also, remember men can develop breast cancer as well, make sure they check for abnormalities as well. Prevention of all types of cancer involves eating a well balanced diet rich in fruits and vegetables, exercising regularly, and limiting alcohol intake.

Encourage friends and family to participate is breast cancer awareness events which often raise funds for breast cancer treatment research. Based on the research, we suggest supplementing with 5,000 IU vitamin D/day on days you do not get adequate sun exposure.

~Contributed by The Vitamin D Council

Further Reading:

Vitamin D: Breast cancer treatment effect?

Vitamin D, breast cancer, and chemotherapy: A look at the research

The better your vitamin D level, the better your breast cancer markers?

Start Early to Stay Well this Winter

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Why is it that we have smartphones but still no cure for colds and flu? It’s because we’re dealing with smart viruses. Any one of dozens of viruses can infect you — and before you know it, you are coughing, sneezing, and sniffling. We only have immunity to those rhinoviruses that we’ve been infected with already— so our immune system needs to be able to optimally react to the various cold or flu germs that can, and will, come our way! And each year, the common flu virus is different from the previous year. Why? Because the influenza viruses are constantly morphing. So, let’s talk about strategies to help you and your family stay as healthy as possible this winter!

Talk to your doctor about immunizations. I encourage everyone to talk to their doctor about whether or not getting a flu vaccine and/or a pneumonia vaccine is a good idea—especially if you or a family member fall into those groups most at risk.
Wash your hands frequently. This remains one of the most effective ways to protect yourself and your family from colds and flu. Use plain old soap and water. Lather, rinse, and repeat throughout the day—especially after you’ve touched door handles or been around anyone who is ill.
Eat a healthy diet, full of antioxidants and immune supporting nutrients.  This means both avoiding the high fat, often fried, and usually unhealthy fast foods, and committing to eating at least FIVE servings of fresh fruits and vegetables every day! I personally take 500 mg vitamin C daily through the cold and flu season—and double that if I am feeling run-down or have been around someone with a cold!
Get plenty of rest. Inadequate sleep negatively impacts your immune response.  If you have school-age children, make it a priority for them to get at least nine hours of sleep each night. Moms and dads, you should strive for seven to eight hours yourself!
Try a natural approach. Scientific research has led to the discovery of a combination of plant extracts that naturally boost the body’s own production of interferon, a component of the immune system that helps fight off viruses. Other plant compounds found in elderberry and echinacea extracts can help too. Take these when you feel the first sign of something coming on, and continue taking them for about a week as needed.

Washing hands is one way to keep your immune system strong.

Start Early to Stay Well this Winter