© DW GROUP, LLC 2008

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Super Foods

SUPERFOODS

Vitamins & Minerals Antioxidants Weight

Management

Balance Blood Sugar

Anti-Inflammatory

Warm-Up The Dynamic Wellness Way

Triggers release of Synovial FluidWarm up our joints as well as our musclesPlus it’s just plain FUN

© DW GROUP, LLC 2008

®Dynamic Wellness Research News

Happy Juice?

Bad mood? A recent study in the Journal of Nutrition suggests that mild dehydration is enough to dampen your spirits.

Researchers tested 25 women’s moods throughout different periods of hydration and exercise. The findings? Even the slightest amount of dehydration—whether they were working out or resting—resulted in a bad mood. The less hydrated the women were, the less happy they were.

Mild dehydration affects you too (though it might affect women more), says the study’s co-author Harris Lieberman, Ph.D., of the US Army Research Institute of Environmental Medicine. So how does it work? Researchers aren’t entirely sure. They speculate that dehydration can be detected by our neurons and communicated to the region of our brain that regulates mood as soon as our thirst symptoms kick in resulting in crankiness.

Strengthen our “Internal” Filtration system

Empower the Liver!Green leafy vegetables are powerful Liver

tonicsDrink plenty of water

Drink Green Tea—full of Carotenoids, special anti oxidants that help liver function

Milk Thistle is an herb that helps strengthen liver function

Vitamin C and Vitamin D3 give a big boost to immune systems and the Liver

Drinking a single can of diet soda each day can increase your risk of having a heart attack or stroke, reports a recent study published in the Journal of General Internal Medicine.

The researchers monitored the soda-drinking habits of more than 2,500 individuals and compared them with the number of vascular events, heart attacks and strokes, that occurred over a 10-year period. After factoring in pre-existing conditions diabetes, high blood pressure, BMI, and others, they found that those who were downing diet drinks on a daily basis were 43 percent more likely to experience a vascular event than those who drank none.

So what do you do while scientists search for a solution? Simple: Make H2O your main beverage. (Squeeze in lemon or lime if you need some extra flavor.) Even though no one is sure how good or bad diet soda is for you, water is a sure bet. Research even shows that drinking it can improve your mood.

Breaking ResearchDiet Soda linked to heart disease risk

Myths and Facts

MYTH

Fat Makes Us Fat / All Fat is Bad

• Sugar and refined carbohydrates are more likely to make us fat.

• High Blood Sugar spikes insulin which increases fat storage.

• Good fats are essential for health.

FACT

The Truth About Carbs

Carbohydrates are Sugar!All Carbohydrates break down, through digestion, into blood sugar (glucose)

The hormone INSULIN is needed for our cells to use glucose

Carbs are the primary sources of fuel for the body

The key is how FAST they break down

"Slow" Carbs are Good, "Fast" Carbs are Bad

CARBOHYDRATE CHOICES

Also known as simple or refined carbs• Found in processed, refined foods:

- "White" Foods – Bread, Rice, Pasta- Soda- Sweetened drinks- Juices- Candy- Cakes, Cookies, Donuts- Chips, Pretzels- Desserts- Sugars, Syrups, Jams- Sweetened Cereal

Digest in 5-10 minutes

Limit "Fast-digesting" Carbs

INSULIN, BLOOD SUGAR and HEALTH

Too much blood sugar and insulin can:• Lead to Type 2 Diabetes, Heart

Disease and a whole host of other chronic, weight-related diseases

• Speed up the Aging Process• Depress the Immune System • Cause Weight Gain

Insulin's other job: Store excess blood sugar as FAT!

The key to carbohydrates is how MUCH we eat and how FAST they break down

Blood Sugar / Insulin Roller Coaster

The Path to Weight Gain!

Eat Fast-Digesting

Carbs

Blood Sugar Rises

Prompts Insulin

Secretion

Insulin Stores Sugar as Fat

Blood Sugar Levels Fall

Fatigue and Hunger

Fast Carbs quickly convert to blood sugar

Raise the level of blood fats like Triglycerides

Cause Platelets to become unusually sticky

Reduce levels of "good" HDL Cholesterol

Trigger the release of excess Insulin

Refined "Fast" Carbohydrates are a leading cause of Heart Disease!

Sugar– 4 grams to a teaspoon

Packet = a teaspoon = 4 grams of sugar

10 teaspoons of sugar per serving

BEWARE OF HIDDEN SUGAR

Sugar is also hiding in unlikely foods like: • Pasta• Bagels• Bread• White Rice

A large plain bagel contains the equivalent of about 14 teaspoons of sugar!

A 1-cup serving of pasta contains the equivalent of 10 teaspoons of sugar!

BETTER CARBOHYDRATE CHOICES

Also known as complex carbs• Tend to be found in foods

designed by Mother Nature - Most Vegetables- Fruits- Nuts and Seeds- Beans and Lentils- Whole Grain Breads- Whole Wheat Pasta- Oatmeal - Sweet Potatoes- Brown Rice

Digest in 20-45 minutes

Eat "Slow-digesting" Carbs

"Slow-digesting" Carbs are High-Fiber

Benefits of Fiber:• Slows the digestive process• Helps stabilize blood sugar levels• Helps cleanse digestive tract

The amount of fiber in a product generally indicates how healthy it is

– a good “Whole Grain” Bread should have at least 3 grams of fiber per slice 

Slow carb foods also have Vitamins and powerful Phytonutrients that have significant Anti-Oxidant properties that help protect our cells from damage and disease

Salads:

Antioxidants, many Phyto-nutrients and Vitamins as well as Enzymes

SUPER BIG FOOD!

BASIC NUTRIENTS

PROTEIN

Why We Need Protein

• Proteins are the primary building blocks that form the body’s infrastructure

• Needed for the growth and repair of all human tissues, esp. hair, skin, bones and muscles

• All hormone production and balance depends on protein

• Needed for the manufacture of antibodies and enzymes

We even need protein to THINK! All of our neurotransmitter brain chemicals are derived from protein

The Best Way to Start the Day

BREAKFAST OF CHAMPIONS:• Overnight we use available protein to

rebuild our organs, muscles, bones and tissues

• By breakfast time, we need to replenish our supply

• Try to get about 10-20 grams of protein each morning

Protein Sources

• Protein is made of amino acids - Building blocks of the body

- The body needs 20 amino acids -- eight are “essential” -- must get them from food

• Protein is contained in both animal and plant sources

- Animal protein is considered “complete” because it contains each of the eight "essential" amino acids

- Vegetarians must eat a variety of plant food

© DW GROUP, LLC 2010

®Protein & Carbs by the

NumbersMeal (The ratio should be approx. 2:1 Carbs/Protein)

Protein (try for 20-30 grams)

Carbohydrates (try for 30-60 grams)

Turkey sandwich or wrap Turkey or other meat -“deck of cards”=20-30 grams

Bread=15-20 grams/slice Wrap=14-20 grams Carbs

Chicken & Rice Chicken breast = 20-30grams Rice 1 cup = 45 grams of Carbs

Salmon & Pasta Med. Piece of Salmon =20-30 grams

Pasta 1 cup = 40 grams of Carbs

Tuna Salad (Grilled or Canned) or Tuna sandwich

Tuna (Can =30 grams) Depends on carb choice

String Cheese & Bagel String cheese = 8 grams per piece Bagel = 50-60 grams Carbs

Beans (contain both protein& carbs)

Beans 1 cup=18 grams 1 cup = 36 grams of Carbs

Low Fat Cottage Cheese & Fruit

Cottage Cheese 1 cup=24 grams Fruit varies in carb numbers

Eggs and “Real” Oatmeal Eggs=7 grams each 1 cup Oatmeal = 50 grams of Carbs

They form our cell membranes or

“Border Guards”

Good Fats are Vital!

Protection

SUPER FATS

Polyunsaturated Fats Omega-3 / Fish Oil:

- Salmon, Tuna, Sardines- Soybean, Flax Seed Oils

Monounsaturated Fats Olive Oil, Peanut Oil, Peanut Butter, Nuts (Walnuts,

Almonds, Pecans, Pistachios)- Lowers LDL, Raises HDL

SUPERFATS- OMEGA-3’S

Omega-3 fatty acids• lower LDL • reduce triglyceride levels • inhibit blood clots• maintain elasticity of artery walls• stabilize arrhythmia• ease depression• improve brain function

“FISH AND FISH OIL: GOOD FOR THE HEART, THE

MOOD AND THE MIND” - Dr. Weil's Weekly Wellness Bulletin, 5/6/02

Walnuts

Salmon

Tuna

Salmon

Salmon. Coldwater fish, including salmon, contain anti-inflammatory fats called omega-3s. Wild salmon has more of these super-healthy fats than does farmed salmon.

Shopping tip: All salmon from Alaska is wild, whereas Atlantic salmon is usually farmed. Herring, sardines, and tuna also contain omega-3s.

Anti-Inflammatory

Sources of Omega-3’s

Fatty Fish – Salmon, Tuna, Sardines, Mackerel

Omega-3 enriched eggs

- produced from hens fed diets containing ground flaxseed

- an alternative dietary source of omega-3 fatty acids

Whole grain breads made with flax

Healthy Life Bread 100% Whole Wheat Whole Grain with Flaxseed & Omega-3

Omega 3’s – Fish Oil Capsules

Try for 1000 mg=1 gm per day

TRANS-FAT: The “UGLY” FatsTRANS-FAT: The “UGLY” Fats

"Fake" Fats: oils artificially "saturated" with hydrogen to be solidNot compatible with our body chemistryCirculates in bloodstream as a solid rather than oilRaises LDL, Lowers HDL, Causes Oxidation

Evidence suggests even one gram is too much for a healthy diet – Tufts University School of Nutrition

"Hydrogenated / Partially-hydrogenated Vegetable Oil" – Quantity of Trans Fats are now on

food Nutritional labels – Jan. 2006

The body’s basic emergency-response system – “Friendly Fire”

Immune system sends infection-fighting cells to attack an invader

Short-term inflammation can be lifesaving

Anti-Inflammatory

Now believed to be a central

factor in: Cardiovascular DiseaseCancerStrokeDiabetesRheumatoid Arthritis, Asthma,

Multiple Sclerosis, Crohn’s Disease

Inflammation

Chronic, low-grade inflammation is a silent predator. You can’t usually see or feel the damage, but chronic inflammation significantly increases the risk of Heart disease, Cancer and Alzheimer’s. Your doctor can measure it with the “high-sensitivity C-reactive protein,” or CRP, test.

Dr. William Meggs puts it this way in his book The Inflammation Cure, “Inflammation may well turn out to be the elusive Holy Grail of medicine–the single phenomenon that holds the key to sickness and health.”

Processed sugars and other high-glycemic starches increase inflammation, just as they raise blood sugar, according to an article in the March 2002 American Journal of Clinical Nutrition. Aspirin, ibuprofen, and many other drugs reduce inflammation, but they pose a risk of side effects and no doctor’s going to suggest taking these drugs on a regular basis because your CRP is elevated. However, many foods have anti-inflammatory benefits, and the only side effects are excellent health benefits.

WHAT CAUSES CHRONIC INFLAMMATION?

Our Immune System trying to protect us from many “LIFESTYLE” assaults:

“Bad” Fats (Too many Omega 6’s too few Omega 3’s-We

consume 1/6th the amount of Omega 3’s that we did in 1850)

Too many Calories (Sugar)

Free Radicals

Smoking

Lack of Exercise

Stress

So how do we put out the Fire?

Anti-Inflammatory Foods

Olive oil. Olive oil is a great source of oleic acid, an anti-inflammatory oil. In addition, researchers wrote in the October 2007 Journal of the American College of Nutrition that those who consume more oleic acid have better insulin function and lower blood sugar. Tip: Opt for extra-virgin olive oil, which is the least processed, and use it instead of other cooking oils. Other “cold-pressed” or “expeller-pressed” oils can be good sources, too.

Salads. Dark-green lettuce, spinach, tomatoes, and other salad veggies are rich in vitamin C and other antioxidants, nutrients that dampen inflammation. Tip: Opt for olive oil-and-vinegar salad dressing (vinegar helps moderate blood sugar).

Cruciferous vegetables. These veggies, which include broccoli, cauliflower, Brussels sprouts, and kale, are also loaded with antioxidants. But they provide one other ingredient — sulfur — that the body needs to make its own high-powered antioxidants, such as glutathione.

Anti-Inflammatory

Anti-Inflammatory Foods Anti-Inflammatory

All Berries have Anthocyanins- A potent anti inflammatory

Anti-Inflammatory Foods

Cherries. A study in the April 2006 Journal of Nutrition showed that eating cherries regularly can significantly reduce inflammation. Cherries are also packed with antioxidants and relatively low on the Glycemic index Tip: Frozen cherries are available all year long and make a tasty dessert with a little yogurt or cheese.

Blueberries. These tasty fruits are chocked full of natural compounds that reduce inflammation. Blueberries may also protect the brain from many of the effects of aging. Frozen are usually less expensive than fresh—and just as good.

Turmeric. This spice is a powerful, natural anti-inflammatory compound. Turmeric has long been part of curry spice blends, used in southern Asian cuisines. Tip: Buy powdered curry spice (which contains turmeric and other spices) and use it as a seasoning when pan-frying chicken breasts in olive oil.

Anti-Inflammatory

Anti-Inflammatory Foods

Ginger. This relative of tumeric is also known for its anti-inflammatory benefits, and some research suggests that it might also help control blood sugar.

Garlic. Garlic may have some anti-inflammatory and glucose-regulating benefits and it may also help your body fight infections. At the very least, it won’t hurt and makes for a tasty addition to food. Kitchen tip: Dice garlic 15 minutes before using to allow the Allicin to be more bio available.

Green tea. Like fruits and vegetables, green tea contains natural anti-inflammatory compounds. It may even reduce the risk of heart disease and cancer. Tip: Drink a cup a day — or brew it like sun tea, refrigerate, and serve.

Anti-Inflammatory

Anti Oxidants Antioxidants help put out Inflammation

LycopeneFound in foods like Tomatoes.

Powerful preventer of prostate cancer

CarotenoidsPowerful compounds that support liver function and

reduce risk of chronic diseases

FlavonoidsPowerful natural chemicals

found in Dark Chocolate and other foods

CatechinsPlant based Anti Inflammatory and antioxidant found in many different fruits and vegetables

Some Types of Antioxidants

Super Anti-Oxidants

FREE RADICALS

Antioxidants

We as humans don’t actually age, we do not get sick and we don’t get diseases - our cells do. Cells are made up of many atoms. What makes an atom healthy is that it has “paired electrons”. This gives the atom a stable orbit. Atoms missing an electrons are not just “bad” - They actually destroy surrounding atoms by stealing their electrons. An atom missing an electron is called a Free Radical and Free Radicals alter or destroy cells. Cells that die, and cells that replicate in a damaged state are the cause or contribute to premature aging, sickness and disease.

React with

body cells

DNA

FREE RADICALS

Cell’s EnergySystem

Cholesterol

ImmuneSystem

CANCER

AGING CANCER

PLAQUE DegenerativeDiseases

FREE RADICALS EFFECTS

Environmental sources of Free Radicals:

• Processed Foods (especially fried foods and “charred” foods)

• Trans Fatty Acids • Ozone• Radiation• Microwave• Cell Phones• Chemical Additives• Food Preservatives• Pesticides• Hg (Mercury) fillings

There’s a way to test how well a food or nutrient protects against cell damage. It’s called ORAC – Oxygen Radical Absorbance Capacity. The higher than ORAC value, the greater the antioxidant power.

The USDA recommends we consume 3,000 to 6,000 ORAC units daily. 80% of the population is consuming less than 1,000 ORAC units a day. The USDA recommended "5-a-day" fruit and vegetable servings will give you an ORAC score of about 1,750 units.

ORAC Defined Anti Oxidants

Powerful Produce

Blueberries (1/2 cup) 3,210Blackberries (1/2 cup) 2,685Raspberries (1/2 cup) 2,236Fuji Apple (1/2 cup) 2,156Strawberries (1/2 cup) 1,784Raisins (1/4 cup) 1,426Oranges (1/2 cup) 675Red grapes (1/2 cup) 663Cherries (1/2 cup) 516

ORAC: Oxygen Radical Absorbance Capacity

ORAC: Oxygen Radical Absorbance Capacity

Source: Tufts University Center for Aging

Fruits – “Nature’s Candy”Fruits – “Nature’s Candy”

Anti Oxidants

Powerful Vegetables

Vegetables ORAC Content

Broccoli (1/2 cup) 1193Beets (1/2 cup) 850Red bell peppers (1/2 cup) 894Brussels sprouts (1/2 cup) 866Yellow corn (1/2 cup) 855Spinach (1 cup) 840Onions (1/2 cup) 783 ORAC:

Oxygen Radical Absorbance Capacity

Source: Tufts University Center for Aging

Anti Oxidants

It’s Easy to Add Vegetables!It’s Easy to Add Vegetables!

Frozen: As healthy as

fresh . . . Frozen: As healthy as

fresh . . . FreshFresh

SUPERFOODS

Spinach

Antioxidant – Vitamins A & C, Folate – protects against heart disease, cancer and stroke, offers memory protection

Romaine Lettuce

Excellent source of vitamin A and lutein, vitamin K, folate, vitamin C, manganese, and chromium

Very good source of dietary fiber and 6 vitamins and minerals

Broccoli

High in Fiber, Antioxidant, memory protector

SUPERFOODS

Onions: Powerful antioxidants called flavonoids (Quercetin) plus other amazing health benefits Lower Blood Sugar Improve Cholesterol People consuming the most Onions, Broccoli, Tea and

Apples lowered their heart disease risk by 20%

Garlic: Antioxidant and natural anti-biotic, blood cleanser

Tomatoes: Excellent source of Lycopene which has been shown to protect against cancer, esp. prostate cancer Best when cooked, especially with olive oil

Yogurt --“It does do a body good!”

- Lowers body fat, improves digestion, great source of Calcium

-Reduces arthritis, protects against ulcers, and cleans your fuel injection system

© DW GROUP, LLC 2008

More Antioxidants

Red Wine

Dark Chocolate

Coffee

Anti Oxidants

An Awesome ANTIOXIDANT!

COFFEE!

Research Study -- Brigham and Women's Hospital 11/05

• A study on Caffeine showed that women who drink Coffee versus Cola had the lowest risk of developing high blood pressure

University of Scranton, Pennsylvania 8/05

Recent Research:• Coffee provides more antioxidants than any other

food or beverage in the American diet

Anti Oxidants

Green Tea

Green tea has zero calories and tons of antioxidants

In one study, those who took daily doses of green tea extract burned 80 more calories per day. That’s 30,000 calories a year. 

Anti Oxidants

Some “new” Super foods

ACAI Berries GOJI Berries

Very high antioxidant levels and possibly multiple health benefits

Pomegranate

A glass of pomegranate juice contains about 40% of the US Recommended Daily Allowance (RDA) of Vitamin C. It also has Vitamin A, E and folic acid in good quantities.

It has more antioxidants ounce for ounce than does red wine or green tea.

It has been shown to reduce plaque in the arteries, and to raise “good” levels of cholesterol while helping lower “bad” cholesterol.

Some preliminary research suggests that pomegranate juice may be helpful in preventing heart disease, heart attacks and stroke.

Another interesting study has evaluated pomegranate juice and osteoarthritis. Pomegranate juice tends to act as an inhibitor on enzymes responsible for damaging cartilage. These studies applied extract of pomegranate directly onto damaged cartilage.

Unexpected Weight Loss “Super Foods”

Cinnamon

Pickles

Oil & Vinegar dressing

Hot Sauce

Yogurt

Nuts

Green Tea

Thank You!

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