Powerful Polyphenols

Would you like to reduce age-related oxidation, lower your cholesterol, and decrease your risk of high blood pressure all while eating nature’s candy? Research is pouring in on the health benefits of berries, all thanks to the polyphenols they contain.

Polyphenols are chemical compounds found in fruit, vegetables, cocoa, tea, and other plants. These compounds have anti-inflammatory, anti-cancer, and other biological properties which may protect us from oxidative stress and some diseases.

There are over 8,000 polyphenic compounds identified to date, the largest and most prevalent class being flavonoids. Berries contain a variety of different flavonoids, such as anthocyanin’s which give berries their bright color and tannins which give berries their tart taste.

Oxygen-radical absorbance capacity (ORAC) is a method for measuring the antioxidant potential of foods. The higher the ORAC value, the higher the concentration of antioxidant properties. Of the most popular berries, blueberries ranked the highest, followed by blackberries, raspberries, and finally strawberries.

While blueberries reign supreme when it comes to ORAC value, other berries should not be overlooked.

One study highlighting blackberries found a positive impact on motor and cognitive skills, which often decline with age, in animals consuming them.

Raspberries contain inflammatory fighting properties, similar to ibuprofen, which can help reduce pain from arthritis, gout, and many other conditions. 

Convincing evidence of berries powerful health benefits was published in the American Journal of Clinical Nutrition. A study following 156,957 men and women over 14 years found those consuming the highest intake of anthocyanin's (mostly from blueberries and strawberries) had an 8% reduced risk of hypertension compared to those with the lowest anthocyanin intake. 

Several other studies highlighting berry consumption have been linked to increased good cholesterol and reduction in cognitive decline. We recommend eating all berries on a regular basis to enjoy the wealth of health benefits they offer. Try stirring them into oatmeal, using them as a sweetener in plain low fat yogurt, or eat them drizzled with dark chocolate for dessert.

In Season This Week: Asparagus

Spring has sprung with fresh asparagus. These spears grow well in sandy soil and just 1 cup contains 67% of your daily recommended amount of folate. Eating the recommended 400 mcg of folate daily can decrease your risk of stroke by 20% and cardiovascular disease by 13%. Some studies have also shown reduced progression of plaque formation in arteries.

Regular asparagus contains a high amount of chlorophyll which gives it a vibrant green color. Purple asparagus is a different variety and contains high levels of anthocyanins, a type of antioxidant which can help prevent cancer. Purple asparagus is typically sweeter, more tender, and fruitier in taste as well.

White asparagus is regarded as a delicacy. Limited supplies result in nearly twice the price as regular asparagus; the main difference being white varieties are grown in the dark with no sunlight. Due to the deprivation of light white asparagus is also milder in flavor and more tender than regular varieties. 

During digestion sulfurous amino acids break down within 15 minutes of eating asparagus. This smelly chemical is to blame when your restroom visit becomes more odorous than usual. Rest assure this is harmless.

One cup of asparagus has merely 30 calories, making it a stellar nutrient packed side dish. It contains a good amount of fiber, folate, vitamin A, C, E, and K. Asparagus contains inulin, a prebiotic to support healthy gut bacteria. It is also packed with glutathione, a powerful antioxidant that prevents cell damage.

Plant based foods should make up the majority of our meals, and that is easy with the fresh taste of asparagus this season. Enjoy all colorful vegetables and consider the recipe below for an easy spring side dish. 

Asparagus with Balsamic Tomatoes Recipe
Serves: 4
70 calories per serving

Ingredients:
1 lb asparagus, trimmed
2 tsp olive oil
1 1/2 cup grape tomatoes, halved
1/2 tsp minced garlic
2 tbs balsamic vinegar
3 tbs crumbled goat cheese
1/2 tsp black pepper

Directions:
Place asparagus in a pot of boiling water for 2 minutes, or until tender. Drain.
Heat olive oil in a large skillet over medium-high heat. Add tomatoes and garlic, Cook 5 minutes. Stir in vinegar, cook 3 minutes.
Arrange asparagus on a platter and top with tomato mixture. Sprinkle with cheese and pepper.

The Difference between Hemp and Marijuana

Hemp is one of the latest health food crazes; showing up in protein bars, smoothies, and baked goods. Rich in plant based protein, hemp can be found whole, ground into flour, or pressed into oil. It is also a great source of essential fatty acids, magnesium, and vitamin E.

While  this “super food” has great health benefits, the U.S. military prohibits members from consuming hemp products due to concerns over THC. For many people concerned with drug testing one question stands out; just how different is hemp from marijuana? 

Hemp and marijuana are popular names for the cannabis plant. While we often conjure up images of white smoke and joints, the plant is actually used for many industrial purposes such as plastics, paper, and fabric.

From a breeding standpoint there are two different species of plants carrying different genetic makeup as well as different cultivation environments. Cannabis plants bred for food, oil, and textiles is known as hemp. Cannabis plants bred to be psychoactive for medical, spiritual, and

recreational usage is known as marijuana.

Both cannabis species contain over 60 different compounds called cannabinoids, the most well known is THC credited for causing the marijuana high. Marijuana plants contain high levels of THC, while hemp contains very little. Counteracting the psychoactive effects of THC is another cannabinoids called CBD, found more in hemp and less in marijuana, further preventing hemp from causing psychoactive effects.

Hemp contains only traces of THC, however triggering a positive drug test is not impossible. Regular users taking about 4 oz of hemp oil or 300 g of hemp seeds daily could see a positive urine test.

The good news is the average consumption of hemp is far below the amount needed to trigger a positive urine test. Our recommendation to those concerned, enjoy hemp in moderation and read food labels to know which foods include hemp as an ingredient.

The Truth Behind Foods that Spark Romance

Can certain foods promote desire, or is it just in our head? For over 400 years people have been seeking out foods that spark romance; from the Aztecs to Casanova, many believe in the mystical powers of food to seduce a partner. From a scientific standpoint however, is it more fantasy than fact?

Since 1989 the FDA has maintained a position that aphrodisiacs are myths, not based in science. In 2005 however, scientists discovered amino acids in oysters that play a role in hormone synthesis, increasing testosterone and progesterone in male and female rodents. The high zinc content of oysters might also help improve fertility.

Chocolate contains a chemical called theobromine, similar to caffeine, which increases alertness. Chocolate also increases serotonin in the brain, a feel good chemical which elevates our mood.

Hot chilies release capsaicin, a chemical which triggers increased heart rate, waves of heat, flushing cheeks, and sweating. It also triggers endorphins, another feel good chemical, helping to elevate our mood.

  

When it comes to lowering inhibitions alcohol can be hard to beat. Small amounts of alcohol may spark romance, however too much can hinder it. The amount of alcohol that would impede driving seems to impede romance as well; stick to 1-2 drinks instead. 

The scent of a pleasing aroma can activate the hypothalamus gland, an area of the brain that controls memory and emotion. Studies from Chicago’s Smell and Taste Treatment and Research Foundation found the top scents for men included lavender and pumpkin pie as well as licorice and doughnuts. For women top scents included licorice and cucumber as well as lavender and pumpkin pie. Interestingly male colognes resulted in a negative reaction for women.

Overall the physical characteristics of certain foods do a very good job at appealing to the mind, more so than their chemical properties to stimulate desire. Even so, the placebo effect can have a strong impact on many people. After all, all is fair in the game of love and war. 

Should you have your colon cleaned? The skinny on cleanses...

Juice cleanses and liquid only “detox” diets are often seen as a fast way to lose weight and flush toxins from the body. Depending on the cleanse they typically last 1 day to 3 weeks, consist of fluids during the day, and typically have a laxative at night.

The belief is that cleansing will remove toxins from the GI tract, improve energy, and increase your immune system. Many books and celebrities talk about the benefits of cleansing, yet the medical community has very little research on it.

As of 2014, and to the best of our knowledge, no randomized controlled trials have ever been conducted to assess effectiveness of detox diets in humans. Lack of scientific research regarding efficacy is a red flag for any cleanse making health claims. Without published studies there is no way of knowing if and what types of benefits cleanses provide.

The safety of a detox diet depends on how long you stay on it. Most people don’t feel good on very low-calorie, nutrient deprived diets. Side effects are often low energy, low blood sugar, fatigue, muscle aches, lightheadedness, and nausea.

During a cleanse the body breaks down its glycogen stores resulting in loss of water weight. As soon as you start eating regularly the water weight comes back.

Cleansing for as short as a few days leads to muscle breakdown and nutrient deficiencies. Loss of muscle decreases metabolism, making weight loss harder once the person starts eating regularly again.

Concerns of laxative use are dehydration and flushing out electrolytes which can be dangerous for your heart and kidneys. This can lead to very serious complications.

Cleanses are meant for people who are healthy. Anyone on medication, diabetics, people with low blood sugar, people with a history of an eating disorder, older adults, pregnant women, teens, and growing children should avoid these diets.

If you are considering a cleanse to promote weight management or to “detox” your body we recommend fully researching the diet and speaking with your doctor first. Your body does a miraculous job at removing toxins naturally. Changing your lifestyle to avoid processed foods is the best way to minimize your exposure. We recommend a diet rich in fruit, vegetables, whole grains, healthy fats, and lean protein.

Juicing vs. Blending

Are you eating the minimum recommendation of 6-8 servings of fruit and vegetables daily? Few of us are, yet studies show people who eat the most fruit and vegetables have the lowest risk of cardiovascular disease.

Drinking your fruit and vegetables can be an efficient method for meeting the daily requirements, but which is better, juicing or blending?

Juicing concentrates nutrients helping to deliver more vitamins, minerals, and antioxidants into your body. The idea of eating 2 carrots, 4 apples, and 3 cups of spinach in one sitting might sound implausible, but with juicing you can easily consume that in 12 ounces or less.

Juice has been involved in a number of studies, one published in the journal Clinical Nutrition found a 30% decrease of plaque in patients with heart disease after 1 year of drinking 1 ounce of pomegranate juice daily.

Unfortunately concentrating fruit and vegetables into juice also produces an abundance of sugar. Due to fiber being stripped away, along with phytonutrients, juice is digested quickly and can cause blood sugar spikes. Fast digestion can leave you feeling hungry 15 minutes later causing you to eat more than usual.

A study published in 2008 following 187,382 participants found those who ate whole fruit regularly had a decreased risk of type 2 diabetes. Those who consumed 1 or more servings of fruit juice daily increased their risk of type 2 diabetes as much as 21%.

In extreme cases, where people consumed large amounts of juice frequently, hyperkalemia developed. This medical condition associated with high levels of potassium in the blood can cause abnormal heart rhythm, nausea, weakness, paralysis, and even death. While rare, the   importance of keeping portion size in check cannot be overstated.

Little reputable research shows juicing is healthier than eating whole fruits and vegetables, however it does make it easier to consume them on a regular basis and in sufficient quantity.

Blending maintains fiber helping you to feel full longer. You can easily add protein sources to a smoothie which also aids in slower digestion and a lower rise in blood sugar. Green smoothies which contain spinach, kale and other vegetables mixed with fruit provide a great source of nutrients hidden by the taste of fruit.

Smoothies can easily become high calorie milkshakes with sweetened yogurt, juice, ice cream, and sorbet. Be particularly weary of bottled and store bought smoothies which are notorious for being high in sugar. A standard size smoothie is 22 ounces; too large for most people.

Portion control is important when juicing or blending, since calories and sugar can easily get out of hand. One serving of juice is 4 ounces. Smoothies should be around 8 ounces and contain vegetables, protein, and even healthy fat such as flaxseeds to slow digestion. Making your juice or smoothie at home helps to better control the ingredients and portion size. There are many health benefits to eating fruit and vegetables, but moderation in all things is key. 

Breakfast Smoothie Recipe
Serves 1
250 calories
 Ingredients:
· 1 single serve nonfat plain Greek yogurt
· 1 cup frozen strawberries
· 1/2 banana
· 1 tbs flaxmeal
· 1 cup raw spinach or baby kale

Directions:
· Place all ingredients  into a blender and    puree until smooth.

Happy Saint Patrick’s Day

Traditional Irish cuisine is rustic, hearty, and simple. Subtle seasoning is used helping natural flavors to be fully appreciated. Beef and lamb is often roasted or stewed along with carrots, turnips, and potatoes. While a steady Irish diet is designed to put meat on your bones, those weight conscious can still benefit from the iconic potato and its health benefits.

One medium potato has 165 calories (less than 1 cup of rice) and is packed with 4.7g fiber, 4.3g protein, and 20% of your recommended daily potassium. Very few people meet the 4700 mg daily potassium recommendation.

Potassium builds muscles, synthesizes protein, controls electrical activity of the heart, and maintains acid-base balance in the body. Increasing potassium, magnesium, and calcium intake can help lower blood pressure and reduce your risk of stroke and heart disease; all of which are found in potatoes.

Surprisingly potatoes are an excellent source of vitamin C, providing 51% of your recommended daily amount.

Quercetin, a flavonoid found in potato skin, has anti-inflammatory properties and can protect from free radical damage.

Potatoes also contain alpha-lipoic acid which can help regulate blood glucose, improve vasodilation, and protect against retinopathy.

Potatoes should not be fried or loaded with butter, sour cream, or cheese. Boiled or roasted with the skin on is the healthiest way to enjoy them. Aim for potatoes the size of a computer mouse or cut large potatoes in half. In the spirit of Saint Patrick’s Day try our lightened up

version of classic pub fare; fish and chips the heart healthy way.