The data is in! Hot off the press from the open access research journal PlosOne.org confirming  Organic fruits and vegetables are much more nutritious than their traditional “commercially grown” counterparts. Additionally Organic foods contain LESS pesticide and chemical residues than commercially grown varieties.

What does more nutritious really mean?

According to the scientests “nutritious foods are those that are more nutrient dense relative to their energy (caloric) content”. That is to say, low sugar, fat and calorie but rich in micronutrients and antioxidants.

How can this study help YOUR Health?

This study is the 1^st of its kind,  directly comparing 13 pairs of organic and conventionally grown strawberry’s for fruit and soil quality.  The researchers found that “…. organic farms had strawberries with longer shelf life, greater dry matter, and higher antioxidant activity and concentrations of ascorbic acid and phenolic compounds..” says  Reganold et al. They continue to say, “sensory panels judged organic strawberries to be sweeter and have better flavor, overall acceptance, and appearance than their conventional counterparts. We also found the organically farmed soils to have more total carbon and nitrogen, greater microbial biomass and activity, and higher concentrations of micronutrients”.

What about Antioxidants?

Organic strawberries had significantly higher total antioxidant activity (8.5% more), ascorbic acid (9.7% more), and total phenolics (10.5% more) than conventional berries

Dietary antioxidants, including ascorbic acid (i.e., vitamin C) and phenolic compounds protect our bodies from damaging free radicals, have anti-aging properties a nd anti-inflammatory conditions.  Researcher Olsson et al. noted decreased proliferation of breast and colon cancer cells by extracts of organically grown strawberries compared to conventional berries, with ascorbic acid concentrations correlated negatively with cancer cell proliferation.

What about Organic Soil?

The study noted found that organic soil is more “functional” due to the increased number of enzyme activity and greater number of microbial genes (233 in organic VS 2 in conventionally farmed soils). The organically farmed soils had more carbon and nitrogen, greater microbial biomass and activity, and greater functional gene abundance and diversity”

Major Conclusion re: the health benefits of Organic foods-Organic Is Better!!

“Our findings show that the organic strawberry farms produced higher quality fruit and that their higher quality soils may have greater microbial functional capability and resilience to stress.”

Source

John P. Reganold, Preston K. Andrews, Jennifer R. Reeve, Lynne Carpenter-Boggs, Christopher W. Schadt, J. Richard Alldredge, Carolyn F. Ross, Neal M. Davies, Jizhong Zhou. Fruit and Soil Quality of Organic and Conventional Strawberry Agroecosystems. PLoS ONE, 2010; 5 (9): e12346

What are the World’s 10 healthiest cuisines???

Click here to read the CCN Article!

Author and physician Daphne Miller, MD, discusses the Worl’d Healthiest cuisines in her book titled The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Enjoy global cuisines in their purest state, on the other hand, and you get meals that are light, nutritious, and incredibly yummy.

Click here to read

Researcher Mark Hyman, MD found that Massage Therapy increased levels of vasopressin and cortisol, leading to decreased brain activation of stress hormones; via decreased activity of the hypothalamic–pituitary–adrenal axis (HPA) activity) and enhanced immune system function.

Study Conclusion

Preliminary data suggest that a single session of Swedish Massage Therapy produces measurable biologic effects. If replicated, these findings may have implications for managing inflammatory and autoimmune conditions.

Study Source: Hyman, M. A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals The Journal of Alternative and Complementary Medicine. Ahead of Print 2010.

Low level physical activity and poor food choices last YEARS. Read this interesting article discussing a 4 week splurge of bad food and how it’s detrimental effects lasted for up to 2 years!!!

Study: A group of Swedish researchers restricted exercise and increase food intake in 18 subjects for 4 weeks.

Results: study group gained more than 12 pounds in the 4 weeks of the study, some of which was lost after the study. BUT even 2 years after the study the subjects had increased fat-mass compared to their starting levels and the controls.

Conclusion: “short period of excessive eating and a lack of exercise can potentially change an individual’s physiology, causing it to be harder to lose and keep off weight. Ernersson summarised, “The change of fat mass was larger than expected when compared to the controls, it suggests that even short-term behavioural changes may have prolonged effects on health.”

Source: Science Daily

“The long term difference in body weight in the intervention and control groups suggests that there is an extended effect on fat mass after a short period of large food consumption and minimal exercise.”

Grain fed (soy, corn and wheat) and genetically modified beef varieties produce a beef that is NOT good for health due to the increased inflammatory load they implore on your body (see the study below from from the British Journal of Nutrition). When consuming Red Meat, consider the Grass Fed option as it will be much better for your body!

Br J Nutr. 2010 Apr 9:1-5. [Epub ahead of print]

Differences in postprandial inflammatory responses to a ‘modern’ v. traditional meat meal: a preliminary study.

Arya F, Egger S, Colquhoun D, Sullivan D, Pal S, Egger G.

School of Human Nutrition, University of Sydney, Sydney, NSW, Australia.

High Intensity, Short Duration Exercise is KEY

How can exercise decrease inflammation?

High intensity exercise movements cause your muscles to release chemical mediators called Myokines; which are involved in the health benefits of exercise, due to their ability to decreased inflammation (1). Consider the inflammation characteristic of heart disease and atherosclerosis, ” regular exercise, which offers protection against atherosclerosis, indirectly offers protection against vascular inflammation and hence systemic low-grade inflammation……regular exercise protects against diseases associated with chronic low-grade systemic inflammation”. This long-term effect of exercise may be ascribed to the anti-inflammatory response elicited by an acute bout of exercise” (1).

Consider the inflammatory autoimmune disease rheumatoid arthritis (RA) characterized  by progressive damage to the musculoskeletal system leading to pain, stiffness, joint damage, bone density loss, muscle weakness and increased morbidity and mortality from cardiovascular disease (2). A  21-week clinical study examining the beneficial effects of both strength and endurances training in 23 women with the rheumatoid arthritis (RA) noted decreased levels of inflammatory cytokins, increased lean muscle mass and decreased subcutaneous body fat (4).

Another study published in the journal Cell Biology and Function noted, “Chronic exercise is able to counterbalance the collagen induced arthritis (associated with RA)” and the benefits are not just limited to increase aerobic capacity and/or strength. The conclusion is that exercise prevents activation of immune system cells and alters hormonal levels, leading to decreased inflammation (3).

” High intensity short duration movement that is tailored to the individual, uses short rest periods, and engages the whole body may be the chief means of attaining anti-inflammatory effects from exercise’, says Dr. Jade Teta, creator of The Metabolic Effect. www.metaboliceffect.com

References:

1) Peterson, A. The anti-inflammatory effect of exercise. Journal of Applied of Physiology. Vol. 98. 2005. Link h
2) Metsios, G. Rheumatoid arthritis, cardiovascular disease and physical exercise: a systematic review. Rheumatology 2008 47(3):239-248
3) Navarro, F. Exercise prevents the effects of experimental arthritis on the metabolism and function of immune cells. Cell Biology and Function. Vol. 28 (4). 2010.
4) Hakkinen Et. Al. (2005) Effects of prolonged combined strength and endurance training on physical fitness, body composition and serum hormones in women with rheumatoid arthritis and in healthy controls. Clinical and Experimental Rheumatology. 23(4):505-12.

Every cell in your body has over 6 feet of DNA (genetic material). This DNA- your body’s instruction manual- is the instruction manual for your metabolism, how your body loses or gains weight, how you age, what illness you get or don’t get and much more. When it’s damaged, nothing in your body works correctly. This is when you open the door to acquired diseases such as cancer, autoimmune disease and heart disease.

How Can You Protect Your Body’s Instruction Manual (DNA)?

Include a diet rich in “color” from vegetables and fruits. These colors found in polyphenolic rich “super foods” include:

-Green Tea, White Tea, and French Press Coffee

-Colorful Berries of all kinds- Blueberries, raspberries, etc..

-Greens: Spinach, Kale and Swiss Chard

-Cruciferous vegetables: broccoli sprouts, broccoli, cauliflower

-Purple potatoes, Red and Black Rice

-Grapes and Red Wine

-Spices, including Rosemary, Curcumin, Garlic,  and others

-Dark Chocolate

Why should you Supplement?

In addition to wholesome foods and rest, your body needs the proper “micronutrients”. Sadly, you would have a hard time getting these only in foods. Our soil is just not rich enough anymore to get the quantity of nutrients we need to function optimally.

Mitochondrial Renewal Kit (MRK): contains Alpha Lipoic Acid (to maintain proper blood sugar), Resveratrol (to aid in the prevention of cell breakdown) and Nitric Oxide ( an important component of the energy or Krebs Cycle).

OncoPlex: contains the active ingredient sulphoraphane which has been researched and tudied to increase antioxidant protection, phase II detoxification and anti-inflammatory pathways. nd shown to have scientific evidence in protection of cells from cancer causing agents.

Reducing the Risk of Some Cancers with Diet

Cancer can be controlled through two complementary routes:

• Prevention – Reducing exposure to cancer-causing chemicals such as tobacco, environmental carcinogens, and harmful dietary components.
• Chemoprotection – Increasing the body’s defense system against carcinogens. Cells in the body contain a family of detoxification enzymes (Phase 2 enzymes) that neutralize cancer-causing chemicals as well as free radicals before they damage DNA and initiate cancer. A diet rich in antioxidants helps the cells in fighting the harmful effects of free radicals.

The Bottom Line

Chemoprotection has great promise as a way to use the diet to reduce the risk of some cancers. Chemoprotection can be accomplished by activating the body’s Phase 2 “defense” enzymes. Cruciferous plants, such as broccoli, contain a natural precursor, sulforaphane glucosinolate (SGS), which is readily converted to sulforaphane. Sulforaphane acts by raising the activity of these enzymes. Research into the chemoprotective powers of sulforaphane is promising and exciting. While more research is needed, supplementing a healthy diet rich in fruits and vegetables may help maintain the body’s natural defenses.

The Hopkins researchers subsequently found that broccoli sprouts have 10 to 20 times more sulforaphane, ounce for ounce, than whole broccoli.

“The claims about sulforaphane are correct,” said Rajesh Agarwal, a professor of cancer pharmacology at the University of Colorado School of Pharmacy. “There is a lot of interest in sulforaphane as an anti-cancer agent.”

Showing promise

The claim: A compound in the sprouts, sulforaphane, could be effective in treating and preventing various cancers, including those of the breast and prostate gland.

The backing: Peer-reviewed studies at several institutions, including Johns Hopkins, Rutgers and the University of Michigan.

How can you get Sulforaphane: Dr. Arnill recommends eating ample amounts of Broccoli and Broccoli Sprouts, but also supplementing with additional Sulforaphane; for maximal protection. 30-60 mgs per day of OncoPlex

Brassica Website John’s Hopkin’s School of Medicine

Denver Post Article July 2010 Click here to read full text

Check out this article by CNN Health regarding pesticides.

It reviews the 12 types of produce that should be bought in the organic version

to reduce pesticides up to 80%. Can small amounts of pesticides hurt us? Can

CLICK HERE TO READ THE FULL TEXT

I’d like to introduce you to a new delicious, pharmaceutical grade meal replacement shake,made by Xymogen , sold only to doctors. The product is called I5 because it supports 5 areas of your health: * Supports Improved Body Composition * Supports Immune Function * Supports Anti-Inflammatory Response * Supports Intestinal Health * Supports Detoxification.

Since incorporating this into my work out recovery program I’ve noticed increased energy, decreased recovery time after intense training, and resolution in my prior food sensitivities.

So what’s in it?

Each serving contains 21 grams of 100% Vegan protein (Rice Concentrate and Pea Protein Isolate), along with 3 bio-active ingredients:

IgG 2000: bio-active “Immunoglobulin antibody” proteins such as IgG, IgA, IgM, and TGF-1. This product decreases inflammation in the gut, improves immunity in the gut, improves the permeability, and improves digestibility of dietary proteins. IgG 2000 is 15 times stronger than Colostrum, and free of dairy/lactose.

Sulforaphane Glucosinolate: AKA SGS, is a broccoli seed extract, studied by prestegious John’s Hopkins School of Medicine. This ingredient has been demonstrated in human clinical trials to increase both cellular detoxification and cellular antioxidant protection to a more profound level then traditional antioxidants like vitamin C or E. “These enzymes act as a defense mechanism, triggering broad spectrum antioxidant activity that neutralizes many free radicals, cycling over and over again before they can cause the cell damage that may cause mutations, leading to cancer”, According to Dr. Talalay. CLICK HERE FOR MORE

Larch ArabinoGalactans: a dietary fiber that offers powerful therapeutic benefit as a prebiotic and as a modulator of the immune system.

Call the office or talk to me during your next exam to hear more about this! I can’t to wait to hear your positive results