Quercetin A Powerful Antioxidant

Blueberries contain Quercetin and Vive has Blueberries and Quercetin!
Blueberries contain Quercetin and Vive has Blueberries and Quercetin!

You may have never heard of quercetin, many people haven’t! Quercetin offers many health benefits.

Quercetin is excellent for calming the immune response from allergies in our body! It reduces histamine.

Quercetin is a plant-derived antioxidant in the flavonoid family that is naturally occurring in blueberries, blackberries, cherries, apples, onions, kale and sweet potatoes and other foods. Quercetin is commonly found as a supplement and used in many supplement products. Quercetin has been linked to supporting the immune system, clearing excess congestion, supporting bone health, and may aid in fighting mild allergy problems. Quercetin has anti-histamine effects just like the over the counter anti-histamines but without the negative side effects.

Weight Control and Anti-inflammatory Effects

Quercetin is also used in some weight control programs. It may help reduce weight by interfering with the absorption of sugar from the diet.  Quercetin, like other flavonoids, is an antioxidant that travels throughout the body removing harmful free radicals. Studies have also shown that quercetin may also be a potential solution to cardiovascular disease, a leading cause of death in the United States. Being anti-inflammatory it also may provide relief from joint and muscle pain. Being a powerful antioxidant it may also protect the brain from oxidation damage reducing the risk of brain disorders.

Athletic Potential

  • A preliminary study by the University of South Carolina showed that taking quercetin twice a day improved endurance and oxygen capacity in active men and women. Other studies at the University of Pepperdine and Appalachian State University have shown similar results. This improvement in athletic ability is thought to be because quercetin has a positive effect on mitochondria, which are the cells energy producers.  It also reduce the inflammation caused by the effects of exercise thus assisting in recovery.

Heart disease

  • Quercetin may benefit those with heart disease. Quercetin inhibits the proliferation and migration of aortic smooth muscle cells, inhibits platelet aggregation, improves the health of the endothelium and protects vascular endothelial cells against oxidative and proinflammatory insults. Ingestion of onion soup high in quercetin inhibits platelet aggregation and essential components of the collagen-stimulated platelet activation pathway in man: a pilot study. Br J Nutr. 2006. School of Animal and Microbial Sciences, University of Reading, Whiteknights, Reading, Berkshire, RG6 6AL, UK. Those who consume a diet rich in quercetin containing foods may have a reduced risk of cardiovascular disease.

Sources: http://www.raysahelian.com/quercetin.html,  http://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&term=quercetin%20inflammation

Vive!™ not only contain 250mg’s of quercetin per serving but also includes foods like apple and blueberries that contain quercetin in them.

Healthy Wishes

Wally Bishop C.N.C.

Vive Developer

www.viveshake.com

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

This product has not been evaluated by the FDA and is not used as a cure, treatment or diagnosis for any disease or illness.

To Juice or Blend (Smoothies)? Which is best?

Mango Kiwi Smoothie, YUM!!

I am not going to get into the benefits of juicing or blending. I think most people know it provides incredible health benefits.I want to talk about which is better.

I am not talking about smoothies at a smoothie shop or juice you buy in a store. They are never as good as what you can make yourself. In fact some are bad for your health. Avoid smoothies from those chain smoothie shops. They can have a lot of added sugar and calories.

It’s amazing how passionate people are about this subject. You can’t go wrong with either juicing or blending. There have not been many studies done on this subject, however, there is much talk and debate regarding them. Both are really good for you, I just think one is a little better than the other. First lets define what juicing and blending are.

Juicing is a process in which a machine, either through centrifugal force, grinding or mastication extracts the liquid (juice) from the source. The juice will contain most nutrients however not all of them. Ardent juicers will claim it extracts all of the nutrients however that isn’t totally true. This process removes the insoluble fiber and part of the soluble fiber from the juice and fiber contains healthy colorful antioxidants.  According to studies, juicing delivers 80% to 90% of the antioxidant potential of the veggie or fruit. Blending provides close to 100%.

Antioxidants are activated and used as soon as air and liquid hit the flesh of the food. So it is best to consume the juice and blended foods within 10 to 15 minutes after juicing or blending.

There are some juicers that claim a vacuum extraction, however that is not going to totally stop the loss of antioxidants.

There is also some discussion that juicing gives the body more energy because the digestive system uses some of the energy of the blended foods. This is partially true, however the only nutrient that is quickly available for energy is sugar. Everything else other than sugar and very very small fat molecules are sent to the liver for processing. Remember, with blended foods the sugar absorption is slower, and steadier ( a good thing). The liver will turn the nutrients into a form the cells can use easily.  If the digestive system needs energy it is going to pull it from any source including juice. Even juice requires some form of digestion and manipulation by the digestive tract although a smaller  amount. As I have explained, the nutrients even in juice are not just absorbed into the blood stream (except sugar) and then to the cells. They must be properly packaged first.  The digestion process is very complex so I am being very general in what I am saying. I hope you get the picture.

Benefits of Juicing

  • Very fast delivery of nutrients to the blood stream.  Only a small amount of digestion is required
  • Gives the digestive system a break. Primarily the stomach, pancreas and colon.
  • Because of the lack of fiber, a lot of plant juice can be consumed. You can effectively drink more consuming more nutrients.
  • Helpful for people sensitive to fiber since there is no insoluble fiber content. Juice does have some soluble fiber but it a small amount.
  • Provide 80% to 90% of the nutritional value of the food being juiced.

Negatives

  • Allows very fast delivery of sugars to the blood stream.
  • Removes most of the fiber from the juice.
  • Not as filling and satisfying for most people.
  • More time consuming and more difficult to clean up.
  • Good juicers are expensive.

Blending or emulsifying

Blending is a process in which the whole foods are put in a machine with added liquid. The whole food is blended in the liquid to a smooth puree. You get everything the whole food has to offer, vitamin, minerals, enzymes, proteins, essential fatty acids, antioxidants and fiber.

Benefits

  • Fast delivery of nutrients to the blood stream.  Only a small amount of digestion is required
  • Gives the digestive system a break. Primarily the stomach and pancreas.
  • Because the food is blended it takes less space than if you were eating a meal. This allows for more nutrient intake a one time.
  • The natural fiber slows the release of sugars to the blood stream compared to juicing.
  • More nutrient availability due to the whole plant being consumed.
  • More nutrient potential because you are getting all that the food has to offer.
  • More filling due to the fiber. It is actually more like a meal.
  • Very fast to make a smoothie and clean up.
  • Blenders are less expensive than juicers.

Negatives

  • If someone is sensitive to fiber it could make a person uncomfortable and bloated and a little gassy.
  • You can’t consume as much liquid as you could from juicing.
  • Some blenders can create too much heat if you let them blend too long. The heat will kill the naturally occurring enzymes.

In the body, nutrients work together and support health through their interaction. Let’s look at a good example. When the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost in the process. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form (even if you only end up eating a little bit of the white pulpy part). The skin on a apple contains other antioxidants that you are not going to get in the juice.  Skins of vegetables and fruits contain some of the highest concentrations of nutrients and juicing is not as efficient as the body at extracting those nutrients.

Juicers will disagree with me however, too me:

  • Blending is better because of the higher nutrient potential of antioxidants and macro and micro nutrients.
  • Blending is better because you are getting 100% of the plants goodness.
  • Blending is better because the absorption of blood sugar is slower.

Both are great for you and some people do both. Don’t get too caught up in the fuss just pick one or both and do it.

Healthy Wishes

Wally Bishop C.N.C.

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Have a Healthy Happy Valentine Heart!

Make Your Heart Healthy!

It’s Valentines Day so lets talk about heart health! The heart is an amazing organ that works non-stop every second of your life.  Without its complete function you will not live. Disease and illness of the heart and other related illnesses can cause compromised heart function allowing you to live however not the kind of lifestyle you may enjoy.

Many factors can affect our heart health. Our diet, stress, other lifestyle factors like smoking and the amount of physical activity we get play a huge role in heart health.

In less than a minute, your heart can pump blood to every cell in your body. In about a day your heart beats 100,000 times pumping around 2000 gallons of blood containing oxygen and nutrients to 100 trillion cells through 60 thousand miles of blood vessels.  That is a huge job that requires a special muscle.

The heart is an organ and also a muscle.  The heart requires a lot of energy and quality nutrition to keep it healthy.  The muscles in the heart are unique and do not fatigue. It only stops when oxygen is no longer available.  The demands put on the heart are so great; each cell in the heart muscle has many more mitochondria than other muscle cells have.  Mitochondria are the parts of the cell that make energy.

Exercise increases the hearts fitness so it can deliver more oxygen and nutrients throughout the body. Develop a good exercise program!

Because of the great energy requirements put on the heart, nutrition is very important.  Vitamins, minerals, essential fatty acids, enzymes and antioxidants are super important for heart health.

  • Studies show that a plant-based diet can even reverse heart and cardiovascular disease.  Vegetative foods provide a bounty of nutrients the body needs for great heart health.
  • Studies show Nuts and seeds daily reduce the risk for heart disease. They are anti-inflammatory and a good source of Vitamin E, which, is very important for cell membrane health and is also an antioxidant.
  • Omega 3’s from Salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking reducing the risk for cardiovascular disease
  • Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage.  The greater the volume of oxygen is needed in a cell to make energy, the higher the potential for free radical damage.  The heart is a big air and fluid pump.  So antioxidants are even more important for the heart muscle.
  • Magnesium is very important for heart health because it helps blood vessels relax potentially reducing blood pressure which, if high can damage the heart.
  • B Vitamins are critical for preparing foods into energy.
  • B12, Folate and B6 are critical to reduce the protein homocysteine from our tissues. Homocysteine causes cellular damage to the heart and blood vessels and heavily related to heart disease.
  • Iron, B12, Vitamin C and Folate are important to make healthy red blood cells and blood vessels.

Some of the best foods for heart health are:

  • Nuts and seeds (walnuts, almonds, pumpkin seeds, sunflower seeds, pecans)
  • Avocado
  • Dark chocolate
  • Leafy greens (spinach, kale, collards, mustard greens, turnip greens)
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Carrots
  • Bananas
  • Tomatoes
  • Beans (pinto, garbanzo, black)
  • Pomegranate
  • Blueberries
  • Goji Berries
  • Strawberries
  • Raspberries
  • Salmon
  • Sweet Potatoes
  • Oats
  • Quinoa
  • Wild rice

The better question might be what foods are bad for heart health. That is a simple answer.  Any foods that are not good providers of vitamins, minerals, essential fatty acids, enzymes and antioxidants should be avoided.  This would mean any refined and processed foods.

Sugar is a poison that is the biggest cause of heart and cardiovascular disease.

The average American now consumes over 170 lbs. of sugar per year.  At the beginning of the 20th century, the average American consumed less than 10 pounds per year.  The rise in the intake of sugar over the past 20 years has created almost epidemic levels of diabetes, obesity and heart disease.  Unless we get the intake of sugar under control, the percentage of Americans suffering from lifestyle related disease and illness will continue to climb. Sugar is not the only food ingredient that is causing us problems; it is however close to being the worse, if not the worse.

A new study recently published in Journal of the American Medical Association concludes that sugar intake significantly contributes to illness and specifically increases cholesterol levels.

Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta examined the added sugar intake and blood fat levels in more than 6,100 adults.

  • Study participants consumed an average of 21.4 teaspoons of added sugars a day, or more than 320 calories a day from these sources.
  • The study also revealed, that people with the higher intakes of added sugars were more likely to have lower levels of HDL (good) cholesterol and higher levels of triglycerides, which studies have shown to raise LDL (bad) cholesterol levels.

The American Heart Association is recommending that women get no more than 6.5 teaspoons (25 grams) of added sugar per day and men get no more than 9.5 teaspoons (38 grams) per day.

  • A Dairy Queen Blizzard has 26 teaspoons (124 grams) of sugar
  • A 20 oz. Pepsi has 17.5 teaspoons (70 grams) of sugar
  • A 1.7 ounce bag of M%M Peanuts has 8 teaspoons (32 grams) of sugar

How do we cut out the excess sugar?

The first step is to read the food labels on the foods we eat. Look at the Nutritional Label. Check the area under carbohydrates; you will see fiber then sugar. If the amount of sugar is more than 7 grams per serving I would read the ingredient section to see where the sugar was coming from.  If they were from added sugars I would seriously consider looking for a healthier choice with less sugar.

Some people may be addicted to sugar. Most doctors do know believe that sugar is addictive and it may not be, however the physiological response from a quick rise in blood sugar is a corresponding quick drop in blood sugar that creates a craving for sugars to get the blood sugar back to a healthy level again.  This is a vicious cycle that some people may find hard to break. It takes about a week of eliminating added sugars from the daily diet to break it. If you do try it cold turkey, expect a headache and fatigue for a couple of days. Now you are free of the sugar cycle!

Partial list of added sugars

  • Beet Sugar, Brown Sugar, Cane Sugar, Confectioner’s Sugar, Corn Syrup, High Fructose Corn Syrup, Demerera, Dextrose, Granulated Sugar, Grape Sugar, Molasses, Muscavado Sugar, Raw Sugar, Refined Sugar, Sucrose, Table Sugar, Turbinado Sugar, White Sugar, Maple Syrup

Honey and molasses are natural and a better choice however they still cause a quick rise in blood sugar.

In my opinion the best choices for home use are stevia, xylitol and d-ribose (a sugar that produces more energy with very little blood sugar impact)

When shopping for foods, absolutely avoid high fructose corn syrups and limit the amount of added sugars to no more than 7 grams per serving.

Summary

  • Avoid added sugars, the healthiest sweeteners are  Truvia and raw honey.
  • Make your diet mostly vegetables, fruits, beans and nuts and seeds.
  • Exercise daily
  • Reading food labels are an important habit you should develop. It is the first step in your road to wellness. If you do not know what you are eating how can you control it?
  • Reduce your salt intake to 1300 mgs per day to reduce blood pressure.
  • Drink plenty of clean water

Happy healthy eating!

Wally Bishop C.N.C.

Nutritionist

WebND

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.

Why Are Foods Different Colors, Is There a Benefit?

Every Food Color Has Different Antioxidants, Eat All the Colors!!

Why did God create our foods to have different colors?  Do you ever think, why are tomatoes red or yellow? Is there something about the color that makes the food special? Yes, the colors do mean something.

The different colors identify certain phytonutrients the vegetable or fruit may contain. Their role in plants is to protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, and poisons or pollutants in the air or soil. They form part of the plants immune system. When we eat the plant we get the protective benefits of the plant immune system, also. Scientists do not consider phytonutrients as essential for health although they do provide health building properties. Phytonutrients are essential for optimal health. This means you can live without them, however, your level of health and ability to resist illness or diseases is not at its highest.

Phyonutrients are a different class of nutrient. They are not vitamins, minerals, fats, proteins or carbohydrates. Although some Vitamins and Minerals do act as powerful antioxidants, phytonutrients are different and act as antioxidants, providing protection for our bodies in many ways. Antioxidants help prevent aging by protecting our bodies from free radicals. Free radicals damage cell structure and can even damage cellular DNA leading to mutations which may cause cancers and other diseases. If you are an athlete, sick or have a lot of stress in your life, you need greater quantities of antioxidants.

These colorful foods also provide a wide assortment of vitamins, minerals, enzymes, fiber, protein, complex carbohydrates, antioxidants and fatty acids. Although low in calories they pack a real nutritional punch feeding your body healing and renewing nutrients. A carpenter can’t build a house without lumber and nails. You can’t build and support a healthy body without the bodies building materials, nutrients.  You can build a body out of junk food, however its going to be a junk body that most likely will suffer from many nagging ailments such as; chronic pains, aches, digestive problems, high blood pressure, high cholesterol, blood sugar imbalances, infections, hormonal imbalances, anxiety, depression, mental fog, low energy, fatigue, poor mood, poor memory and eventually disease.

What Antioxidants Are Which Color?

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support joint tissue in arthritis cases.  I love tomatoes but I also love apples, cherries, strawberries, raspberries, red grapes, cranberries, pomegranates, red currents, red bell pepper and cayenne peppers.

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells. Certainly blueberries are a favorite of many but also try, purple or black grapes, black berries, black currants, eggplant, purple cabbage, purple onions, purple carrots and purple asparagus.

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. Common orange and yellow foods are pumpkin, butternut squash, sweet potato, spaghetti squash, oranges, papaya, carrots (carrots can also be found in yellow, and purple) and salmon. Yes, wild caught salmon is rich in beta carotene, that’s why it is bright orange. Farm raised salmon is not nearly as rich in beta carotene and is not as healthy of a choice as wild caught.

Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.  A few green foods you may recognize are avocado, broccoli, spinach, kale, chard, asparagas, cabbage, zucchini, cucumbers, kiwi, limes, romaine, endive, celery, collard greens and brussel sprouts.

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers. Think bananas, mushrooms, radishes, turnips, potatoes, onions, garlic, shallots, leeks  and cauliflower.

Brown foods such as chocolate (dark only is best), beans, nuts and seeds provide many different types of phytonutrients such as epicatechin, ellagic acid, isoflavones, resveratrol and many more. Pecans have the highest antioxidant rating of the nut and seed family. Raw cocao (chocolate) has the highest antioxidant rating of any food. Try dark chocolate that is 85% dark or higher, black beans, red beans, pinto beans, lentils, almonds, flax seed (must be ground), walnuts, pecans, peanuts, pumpkin seeds and sunflower seeds.

Eat the rainbow everyday if possible. It’s easy if you make a salad. I have a salad almost every day and it is loaded with every color. Making the food rainbow a part of your daily life is going make you and your body happy and healthy!!

Children need 5 servings of fruits and vegetables every day, women need 7 and men need 9. Please eat your daily requirement of vegetables, fruits, beans, nuts and seeds.

Healthy Wishes

Wally Bishop C.N.C.

WebND

Building Healthy Bodies!

The contents of this blog is not and should not be  considered medical advice. This blog is for informational purposes only. Always consult with your doctor before making any dietary or lifestyle changes. Never quit taking prescription medications unless advised to do so by your doctor.