Vitamin E- Your Fountain of Youth?

Photo by: John Liu


Got some cracks in your armor? Maybe you need more Vitamin E.  These powerful antioxidants are great healing warriors.  

From Your skin, to your blood vessels and every cell in between, they will repair those 'cracks' and boost your bodies health.

What are they?

Vitamin E are antioxidants that protect against damage to cells. There are really 8 kinds of Vitamin E (tocopherols and tocotrienols)

What do they do?

Damaged LDL cells accumulate in blood vessels.

Vitamin E prevents blood from clotting unnecessarily, lowering the risk of stroke or heart attack

It helps skin retain moisture and is often added to sunscreens because it protects the skin against UVB damage.

Builds immune function. (Many women are often deficient in vitamin e. Female problems cause a deficiency of vitamin e and may affect your immune system.)

Anti-Aging

Because Vitamin E repairs and protects your cells, it is awesome at helping your skin, although it goes much deeper than that. Some of us age better than others and don't kid yourself your diet and exercise habits are directly related to it.  (Genetics play a role too.)

Go get it:

- Leafy Vegetables
-Nuts
-Seeds- especially Sunflower Seeds
-Fatty Fish- especially Shrimp & Sardines
-Oils
-Oily Plants- Avocados, Olives, 
-Chili Peppers
-Eggs

Toxicity:

None, "Eat all you want, we'll make more."
You can have 1,000mg a day, that's a lot. (Your daily min req is 14mg)

sources:

Vitamin E from Puritan's Pride

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111 Plus a great chart of the nutrition content of high Vit E foods!

A great dosing post for many diseases- http://www.mayoclinic.org/drugs-supplements/vitamin-e/dosing/hrb-20060476

http://www.mayoclinic.org/drugs-supplements/vitamin-e/dosing/hrb-20060476

You're Nuts!

Scared of nuts? They are high in calories. But they are also very high in a lot of valuable nutrients and disease fighters.  So put the saltine down.

Almonds- Did you know?

In 1 ounce of almonds there's...

3.3g of fiber.  That's the highest of any nut.

Vitamin E 35% of your daily value! (The best you can find in a whole food source.)2

12% of your daily protein

Calcium 31mg 

Potassium 84 mg 19%

Riboflavin 7% dv

-Not to mention-

Thiamin
Niacin
Vitamin
Folate 
Zinc
Iron

Magnesium 32 mg
Phosphorus 58 mg
Copper
Manganese 14%
Selenium

Omega-3 fatty acids
Omega-6 fatty acids

"(Almonds) Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack. "1

They also reduce your triglycerides

Lower your cholesterol and raise your HDL

They prevent gallstones too.

1. http://www.nutsforalmonds.com/nutrition.htm

2.http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

Pecans- More than just yum!

Have the most antioxidants of any nut.

High in potassium

fiber

B1

Vit E

they can lower your saturated at by 10%

lower your LDL and chance of heart disease.

Walnuts- 

Eating 4 per day can raise your omega 3 ratios.

1 1/2 ounces eaten after a fatty meal can reverse arterial stiffening within 4 hours.

High in...

Protein

Potassium

Folate

Fiber

They lower your LDL, oxidation, and inflammation in your bloodstream.

They keep your arteries flexible and improve heart health.

That news really does do a heart good!

Great Grains!

Photo: Lashleigh

With the fall weather beginning to appear, it's time to bake.

Grains have gotten a bad rap from Mr. Atkins and others.  Many are quite beneficial for you.

Barley-

• High Fiber
• Anti-oxidants
• Vitamin E
• Selenium
• Lowers your blood pressure
• Lowers your blood sugar
• Lowers LDL
• It can help your asthma
• Cure gout
• Help your arthritis

Oats-

• High Fiber
• Polyunsaturated fatty acids (reduces your heart disease chances 1)
• Vitamin E
• Selenium
• Manganese
• Vitamin B1
• Magnesium
• Protein

Thick cut steel oats are better than rolled and much better than instant oats.  It's lower on the glycemic index scale and better at lowering your LDL.  It prevents artery stiffening (especially after fatty meals- Oatmeal cookies anyone?)

21g/day and decrease coronary disease by 12% and cardiovascular disease by 10%.

We suggest you go make some Barley Pancakes and Oatmeal cookies.

As a bonus, here's my secret best ever... 

Meringue Oatmeal Cookies

with whisk attachment in your mixer...

whip 3 egg whites to soft peaks

add - 1 C fine sugar

add - 1⁄4 C melted coconut oil

add - 1 t vanilla

add - 1 T milk

with paddle attachment in your mixer...

add - 2 C oats (let sit 5 min to soak)

add - 1 1⁄4 C flour,

1 t baking powder,

1 t baking soda

1⁄4 t salt

mix until just combined.

add- 1 C Ghirardelli milk chocolate chips

bake 375 degrees for 10­-12 min

To your health!

1. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats_UCM_301461_Article.jsp

Allergies, over active immune systems and what you can do about it Part 2

Photo: Nomadic Lass 

What to add to your daily routine to help your allergies...

Vitamins...

Vitamin A- helps your immune function. Emulsified (fish oil) is easily absorbed. Can also be found in lemon grass, beta-carotene, 

Zinc- Is needed for your immune and reproductive systems and is found in whole grains, seeds, and nuts. If you are taking it in supplement form use one with the transporter picolinate as it has been proven to be more effective. (especially for men over 40)

Vitamin C- Very high doses of vitamin c can raise your health.  It repairs your immune system and and can play big role in treatment of allergic symptoms.  Many people are deficient in this nutrient. Your body will only absorb as much vitamin c as it needs. Dr. Null suggests that you can determine how much your body needs by bowel tolerance- yes that's exactly what it sounds like- stay with me here... Your bowel will absorb the exact amount it needs and release the rest.  Progressively increase the dosage of vitamin c until bowel movements are loose and then back off until the loose bowel movements cease. Phew, we made it through it. Know that it may be 3-5 grams 3x per day. (note that's g not mg)  Try it and see if your symptoms are reduced.

BioFlavonoids- work hand in hand with vitamin c and often come with foods that contain vitamin c. flavinol and quercetin and pycnogenol.

GLA Gamma Linoleic Acid- restores immune function.  Can be found in evening primrose oil, borage oil and black current seed oil. 

Vitamin E- Builds immune function.  Many women are often deficient in vitamin e.  Female problems cause a deficiency of vitamin e and may affect your immune system. Naturally vitamin e can be found in soybean oil.There is also a water soluble version. Try 200-400IU per day  (also helps ovarian function and skin rejuvenation)

Selenium- trace mineral- is a very important component of the immune system. This mineral comes from the soil and is in decreasing supply due to conventional farming which is stripping nutrients from our soil.  Go organic and you will gain lots of nutrients from your food getting to live in that rich compost that comes from rotational planting.

Vitamin B- helps your immune system (are you starting to see the immune system allergy link?) Is best from food sources as your body absorbs it best.

Garlic- Stimulates the immune system and is  anti-bacterial, anti-viral, and anti-fungal. So eat up! (together preferably so you can't smell it)

Other things to consider...

Inflammatory foods and lifestyles lead to a host of health problems.  Asthma is an inflammatory disease as are many allergy symptoms.  reduce the foods in your life that lead to inflammation and add those that help reduce swelling. (And yes, there's an article coming soon about just that! lucky you!)

sources: 

Vitamin C from Puritan's Pride

-No More Allergies by: Dr. Gary Null (This is a great example of read with attention.  Some of Dr. Nulls ideas seem far fetched but there is invaluable information and research in the book.  So read, skim, note and re-read.  Then compare it to other sources.)

-http://fightinfoods.blogspot.com/p/sources-addictions.html

Beautiful Berries

For being such a sweet treat, berries pack quite a fighting punch!

Some thing to note:

Frozen Berries do not lose anti-oxidants, so stock up when those organic frozen ones are on sale!

They protect you from free radicals. (and therefore cancer too)

Now for the specifics...

Blackberries-

• Blackberries have the highest antioxidant content of all berries (other than Acai)
• They inhibit tumor cells.

Contain

• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin K
• Folate
• Potassium
• Zinc
• Beta Carotene
• Lutein

Blueberries-

• Wild blueberries have high anti-oxidants so get picking!

Contain

• Vitamin C
• Manganese (hard to find)
• Fiber
• Anthocyanins (protect cells in body from free radical damage.)

Acai Berries-

• Freeze dried are a great source
• Anti-inflamitory
• Artritus relief
• Cox-1 and Cox-2 inhibitors

Contain

• beta-sitosterol
• phytosterol which competes with cholesterol for absorption and lowers LDL.
• Vitamin A
• Potassium
• Vitamin B1, B2, B3
• Vitamin C
• Vitamin E
• Magnesium (very important and hard to find)
• Copper
• Zinc
• Phosphorus which protects from Leukemia.

It's overwhelming all the health benefits these berries pack. Go grab a bowl, then get Googling all those 'what on earth?!' words.

Baby Steps To Protect Against Prostate Cancer

Dear to my heart, from grandfathers to father-in laws to protecting a wonderful husband...

Steps to incorporate into your eating to arm your body to fight and to heal your cells now.

-Tomatoes 2x week, reduces your risk by 23% (find more carotenoids)

-Fish oil can increases the ratio of omega 3 to omega 6 in your blood- which reduces cox-2 inflammation (the bad guys) and slows progression of prostate cancer.

-Incorporate lots of foods high in Vit. E- nuts, seeds, spinach, peppers and olive oil

-Avoid- high glycemic foods, processed meat, red meat

-Cruciferous veg- especially broccoli- 1 times a week can cut aggressive stage III & IV by 45%.It's an anti carcinogen, sulforaphane, turns on the liver enzymes to detox carcinogens, alkalinize urine and to accelerate carcinogen excretion.

-Drink pomegranate juice- 8oz daily, to slow tumor doubling time.(yay flavonoids!)

-Adding flax meal (3 heap T) daily reduced 30-40% tumor growth in 4-6mo.  Recommended daily in 1/2-1T unless you have a family history of prostate cancer or have already been diagnosed.  Then up the amount and don't worry about the calories.

-Soy- isoflavinoes (organic soybeans are the best source.) lower hormone production & inhibit production cancer cells. Read more about them here... http://lpi.oregonstate.edu/infocenter/phytochemicals/soyiso/

sources: http://fightinfoods.blogspot.com/p/sources-addictions.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