Hyvin
A Natural Health and Wellness Blog

Chalk up another one for fruits and veggies! Yes, we know they’re good for us, but maybe it helps motivate us to actually EAT them when we see this hard data.

Recent research published in the American Journal of Clinical Nutrition found a link between fruit/vegetable consumption and bone mineral concentrations (think osteoporosis prevention). The antioxidant properties of Vitamin C and Beta-Carotene, as well as the bone formation contribution of Vitamin K, all found in the foods of nature, are credited with this positive health benefit in people of all ages.

Study commentators reflected that:

In addition to their antioxidant effects, fruit and vegetables are generally alkaline and thus may counteract the increasing risk of bone destruction, which is known to occur in the acidic environment created by proteins and refined grains.

All these positive health effects of common nutrients reinforce my desire to make SURE I’m getting them on a daily basis with a baseline, convenient, daily supplement program.

Want to lose weight? New research published in the June 2006 Journal of the American Dietetic Asociation suggests that dietary fiber is key.

Found in whole grains, fresh veggies and fruits, and legumes, the foods that contain fiber are just plain good for us.

But fiber also stabilizes blood sugar (which helps control binge eating), makes us feel full (so we eat less), and is typically in lower-calorie foods.

Want to boost your fiber intake? There are some natural fiber supplement choices, and you can even get extra fiber as part of a healthy meal replacement drink, another weapon in the weight war.

From the American Society for Clinical Nutrition:

The constant struggle diabetics face to monitor and maintain stable blood sugar levels may have just become much easier, according to a new European study. Published in the July 2005 issue of the American Journal of Clinical Nutrition, the study found that supplementing high-glycemic meals with protein shake supplements helped keep blood sugar levels near their normal levels in many type 2 diabetics (American Journal of Clinical Nutrition, Vol. 82, No. 1, 76-83, July 2005). When the shakes were replaced with other protein sources, such as lean meats, the stabilizing effect was much more muted.

If you’re interested in protein shakes, these protein shake options are low-glycemic and have been independently proven not to spike blood sugar levels.

The FDA recently identified five grocery-store beverages that contained high levels of cancer-causing benzene in specific production lots of the drinks. According to the Associated Press account of this public health concern, “The companies that make the drinks have been alerted and either have reformulated their products or plan to do so, the FDA said.” The five drinks listed by the government were Safeway Select Diet Orange, Crush Pineapple, AquaCal Strawberry Flavored Water Beverage, Crystal Light Sunrise Classic Orange and Giant Light Cranberry Juice Cocktail.

It makes me wonder what we really do to ourselves, many times unwittingly, when we consume these so-called “drinks”. Seems to me a more apt name might be chemical cocktails.

The May American Journal of Clinical Nutrition reported on the association between high-glycemic index foods (carbohydrates that break down quickly and have a high impact on blood glucose levels) and cataracts. According to the research summary, “cataracts are caused by reactions of protein with sugars in the lens” and the research “suggest[s] that improving the quality and amount of dietary carbohydrates could have a significant effect on reducing the incidence and severity of cataracts in the US population.”

To aid in your natural health and wellness approach to avoiding cataracts. here is some comprehensive info about the glycemic index and “smart” carbohydrate foods that safely energize you and support your body’s health.

There was a fascinating article in the November 2005 National Geographic on centenarians — specific populations that have very long-lived members. One of the common denominators among these groups is their healthy diets: natural whole foods, no “junk” food. The journalist on assignment stated that how long you live (and how well) is influenced 30% by genetics and 70% by lifestyle. So being hyvin [well] really is up to you!

While a belly laugh sounds fun, belly fat is no laughing matter. Here’s a discussion on belly fat from Nedra Sahr, M.S., C.N.S.:

Pot belly — spare tire — love handles… call it what you will… it’s without question the first concern most of us have when we want to get in shape. Belly fat is stored energy. To get rid of the fat, you have to burn more energy (calories) than you take in. There is a link between abdominal fat and markers of chronic inflammation. The idea is that fat is an “organ” that produces substances such as leptins and cytokines that can affect your health.

Most doctors will tell you that the best way to avoid a heart attack is to lower your cholesterol… that’s only true for less than half of all patients at risk for heart disease. What we now know is that there’s another, possibly more, important marker, the amount of inflammation that you have in your body. We measure it by checking the levels of C-reactive protein in the blood. Elevated levels of C-reactive protein (CRP) are linked with a higher than average risk of heart disease.

What’s interesting is that higher CRP levels are linked with body fat, especially the belly fat stored around your waist AND that belly fat is linked with insulin resistance. Insulin resistance, Syndrome X, Dysglycemia are all terms for the same condition: an abnormal insulin response in the body brought on by consuming too many fast-burning carbohydrates.

The answer to body fat is to eliminate refined fast burning carbohydrates from the diet, replace them with whole fruit and vegetables, and eventually whole grain products and to couple that with a consistent program of exercise. This process works!

If you’re one of those people who struggle with cravings for those fast-burning carbs, you’ll be happy to know there is natural craving reduction help available!

Fiber continues to get “high-fives” from the American Journal of Clinical Nutrition. Recently published is another study showing that those consuming diets high in fiber have lower levels of C-reactive protein, an indicator of inflammation that is recognized as a predictor of diabetes and cardiovascular disease risk.

I know it’s recommended that we get between 25-30 grams of fiber every day. Raw, fresh fruits and veggies and whole grains are what it takes to reach that amount. Do you find it tricky to pay attention to those levels? I found a fiber supplement that my kids really like (they even ask to have it for a snack), so that helps a lot!

At a meeting of the American Association for Cancer Research last week, researchers reported that there is a link between prostate cancer and barbecue meats.

According to the Reuters report of the presentation, a compound formed when meat is charred at high temperatures — as in barbecue — encourages both the initiation and the growth of prostate cancer in rats.

This is certainly something to heed as we head into warmer weather and barbecue season.

UK scientists writing in The Journal of Nutritional and Environmental Medicine recently say that, based on existing research, relatively low levels of chemicals in pesticides and plastics could cause cancers in babies and young children.

These chemicals, called organochlorines, can accumulate in the body through contaminated food, water and air. They are believed to affect hormone production, which has raised concerns about links to hormone-related cancers, such as breast, prostate and testicular cancers.

The Guardian report of this warning attributes the conclusion “…that the dangers of pesticides for children have been underestimated” to the scientist authors.

One of the best ways to avoid these chemicals on food is (obviously) to buy and eat food that has not been treated with pesticide. Go organic.

Another suggestion is to peel produce, but then you lose the fiber and nutrient content of the skin . At the least, wash fruits and veggies thoroughly. I love my produce wash. Just a few drops in a bowl of water helps remove dirt, waxes, and pesticide.