Protect Your Heart

You can protect yourself and significantly reduce your risk of heart disease.

Diet (& exercise) can help greatly.

Here are some fighters you want in your corner…



Almonds & Almond Butter
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.
· Almond Butter- maintains cholesterol levels

Avocado
· High in poly & mono-unsaturated fats which sweep LDL into liver when they replace saturated fats.

Bison
· High in Omega 3 which reduces LDL & raises HDL

Cereals with Vitamin B6 & B12
· Protect blood vessel walls

Fats
· Omega 3 & Omega 6
· Cold or Expeller Pressed

Flaxseeds
· High in omega 3, which keeps cell membranes flexible


Oats
· Rich in antioxidants called phenols which protect against damage to LDL. (Damaged LDL sticks to artery walls)

Olive Oil (Extra Virgin & Cold Pressed)
· Omega 3
· Monounsaturated good fatty acids
· High antioxidant

Parsnips
· High in potassium
· High fiber

Pumpkin Seeds
· High in omega 3, which keeps cell membranes flexible

Red red wine
· Increases cardiovascular function- Reduces heart attack risks
· Reduces heart disease risk by 25-40% (1 glass women 2 men)
· Raises HDL (good cholesterol)
· High in antioxidants
· Contains resvetatrol which appears to stop arteries from getting blocked by fat deposits

Salmon
· Omega 3 which reduces LDL & raises HDL
· Lowers triglycerides
· Protects against heart arrhythmia
· Increases flexibility of arteries
· Regulates blood pressure

Soba Noodles (Japanese Noodles)
· High in Rutin- halts and lowers body fat.
· Buckwheat extract- regulates blood sugar
· (!Watch sodium content of soba noodles!)

Tuna
· High in omega 3, which keeps cell membranes flexible

Quinoa (pronounces keen-wa) grain like rice
· High protein (8grams per cup)
· Magnesium, folate, iron
· fiber

Vegetables- Vivid
· Like Red Peppers, Tomatoes & Carrots- rich in Carotenoids which reduce risk of heart disease. (Add a small amount of ‘good fats’ to increase absorption of Carotenoids)

Vegetables- Green Leafy
· ? High in omega 3, which keeps cell membranes flexible

Walnuts
· High in omega 3, which keeps cell membranes flexible

Whole Grains
· Soluble Fiber- Lowers Cholesterol (LDL) and flushes it.
· Fiber (adding 10g a day reduces risk of heart disease by 17%)
· Fights inflammation
· Increases oxygen delivery during exercise.
·

Resources:
1. Eat This and Live- Don Colbert
2. Runners World

Aspartame- Yes it is really that bad!

As we watch our sugar intake, we replace it with something much more dangerous.

In your system Aspartame breaks down into methanol and methanal - aka formaldehyde.1 (This happens by hydrolysis under elevated temperatures and in high ph situations.)2
Methanol, also known as methyl alcohol, wood alcohol, wood naphtha or wood spirits, is a chemical with formula CH3OH (often abbreviated MeOH). It is toxic: drinking 10 ml will cause blindness, and as little as 100 ml will cause death.

It is the simplest alcohol2

Aspartame caused cancer in rats in the FDA’s initial and halted testing.

In addition it’s list of possible side effects include…3 (Note that these are side effects reported to the FDA and not acknowledged by the FDA.  Wouldn't want to upset the lobbyists right?)

Eyeblindness in one or both eyes

decreased vision
blurring, bright flashes
decreased night vision

pain in one or both eyes

decreased tears

trouble with contact lenses

bulging eyes
Eartinnitus - ringing or buzzing sound

severe intolerance of noise

marked hearing impairment
Neurologicepileptic :

seizures

headaches, migraines and (some severe)

dizziness, unsteadiness,

confusion, memory loss,

drowsiness and sleepiness

paresthesia or numbness of the limbs

severe slurring of speech

severe hyperactivity and restless legs

atypical facial pain

severe tremors
Psychological/Psychiatricsevere:

depression

irritability

aggression

anxiety

personality changes

insomniaphobias
Chestpalpitations,

cardiashortness of breathrecent

high blood pressure
Gastrointestinal:

nausea

diarrhea,

abdominal pain

pain when swallowing
Skin and Allergies:

itching without a rash

lip and mouth reactions

hives

aggravated respiratory allergies such as asthma
Endocrine and Metabolic:

loss of control of diabetes

menstrual changes

marked thinning or loss of hair

aggravated low blood sugar (hypoglycemia)

severe PMS
Other:

frequency of voiding and burning during urination

excessive thirst,

fluid retention,

susceptibility to infection

Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all:

death

irreversible brain damage

birth defects, including mental retardation

peptic ulcers

aspartame addiction and increased craving for sweets

hyperactivity in children

severe depression

aggressive behavior

suicidal tendencies
Aspartame may trigger, mimic, or cause the following illnesses:Chronic Fatigue SyndromeEpstein-BarrPost-Polio SyndromeLyme DiseaseGrave’s DiseaseMeniere’s DiseaseAlzheimer’s DiseaseALSEpilepsyMultiple Sclerosis (MS)EMSHypothyroidismMercury sensitivity from Amalgam fillingsFibromyalgiaLupusnon-HodgkinsLymphomaAttention Deficit Disorder (ADD) 3

If it's a matter of calories, perhaps you should consider the cost.

If it's a matter of blood sugar, perhaps you should consider a safer alternative to your sodas and sweets. (naturally flavored soda water)

Aspartame is a highly debated and very much a political money maker and scandal for the FDA and US government. There is a multitude of information and yet to be a definitive answer. Be careful. The idependant studies have found some scary things about it.

sources
1.Eat This and Live- Don Colbert
2. ^ a b National Institute for Occupational Safety and Health (August 22, 2008). "The Emergency Response Safety and Health Database: Methanol". http://www.cdc.gov/niosh/ershdb/EmergencyResponseCard_29750029.html.3. 3.http://www.sweetpoison.com/aspartame-side-effects.html

A Fighting Immune System

There is an entire world of science secrets behind these fightin’ foods. We’ll barely scratch the surface. We believe knowing a little about why foods do what they do will keep you reaching for them or avoiding the dangerous ones to protect yourself. If you have a further interest or a scientific mind, go check the links to learn more.
Happy Eating!

Antioxidants: “Help prevent and remove damaging oxygen molecules from interacting with cellular molecules before they cause damage and lead to disease.”1


Make these foods a part of your kitchen and you’ll be grabbing protection all day.


Almonds
· Vitamin E- antioxidant

Berries
· High in anti-oxidants

Cauliflower
· Cancer Fighting

Fennel
· Cancer Fighting

Garlic
· Cancer Fighting

Green Tea
· EGCG one of the most powerful antioxidants in the world. It protects cells from being weakened.

Hazelnuts
· antioxidant phenolics
· Vitamin E- antioxidant

Kefir (like yogurt on Steroids)
· “Five times the probiotics (healthy, live bacteria) of yogurt and can defend your intestinal tract against pathogens.”2

Oats-
· Rich in antioxidants called phenols

Olive Oil
· Antioxidant- Protection from ulcers and gastritis.

Onions
· Antioxidant (high in quercetin)
· Anti-Viral
· Cancer Fighting
· Anti-Inflammatory

Oysters
· High in Zinc which protects your T Cells (a group of white blood cells)3

Red Wine
· High antioxidants

Spinach
· “Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.”4

Sunflower Seeds
· Anti-inflammatory 5

Turmeric (Spice)
· Antioxidant. This super spice helps cells bounce back faster when sick.

Wheat Germ Oil
· Boosts Immune Function
· Repairs DNA
· Supports formation of red blood cells
· Helps absorb vitamin K
· “Wheat germ oil is an unrefined oil that is obtained from the germ of the wheat kernel. It is the richest source of Vitamin E than any other vegetable oil. It also has a high content of Vitamin A and Vitamin D. It is rich in protein and lecithin. It is very popular for external application due to its beneficial effects on the skin and hence is increasingly finding place in the manufacture of skin care products. Other benefits of wheat germ oil include its antioxidant properties and its effect in strengthening the immune system and restoring overall health.”6



Sources:

Source: Runners World Natural Defenses & Other Runners World Articles.
http://en.wikipedia.org/wiki/Antioxidant


Reference Links:

1. Antioxidant- http://healthyeatingclub.com/info/articles/vitamins/phenols.htm
2. Kefir- Source: Runners World Natural Defenses
3. Oysters-http://en.wikipedia.org/wiki/T_cell
4. Spinach-http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
5. Sunflower Seeds-http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57
6. Wheat Germ-http://www.buzzle.com/articles/benefits-of-wheat-germ-oil.html