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Superfoods RSuperfoods Rxx

Fourteen Foods That Fourteen Foods That Will Change Your LifeWill Change Your Life

Victor Sierpina, MDVictor Sierpina, MD

Nicholson Professor of Integrative Nicholson Professor of Integrative MedicineMedicine

University of Texas Medical BranchUniversity of Texas Medical Branch

USA Dietary PatternsUSA Dietary Patterns(1900-2000)(1900-2000)

• High simple carbohydrate consumption

Soda -3.5 cans/day

White Flour - i.e.. baked goods

Potatoes - French Fries

• Low Fruit & Vegetable (micronutrient/fiber) consumption

• 20:1 imbalance W6:W3 fatty acids• 5-10 % calories from trans fats• Grain-fed & fattened cows, pigs, chickens

SuperfoodsSuperfoods

• Spinach • Blueberries

• Salmon • Citrus

• Turkey Breast • Pumpkin

• Broccoli • Yogurt

• Walnuts • Oats

• Tomato • Legumes

• Soy • Green Tea

SupernutrientsSupernutrients

• Vitamin C • Lutein

• Folic Acid • Zeaxanthin

• Selenium • Lycopene

• Glutathione • Beta Carotene

• Resveratrol • Alpha Carotene

• Polyphenols • Beta Cryptozanthin

• n-3’s • Fiber

SUPERFOOD #1:

BEANSBEANS

• Lower your heart disease risk by 20%

• Beans lower cholesterol, reduce obesity, relieve hypertension.

• If you’re diabetic, you should eat beans: helps keep blood sugar under control

• SPF Nutrients

• TRY TO EAT:  at least four ½ cup servings per week.

• Otherwise known as “brainberries”

• Most exciting report: animal studies show actual reversal of brain deterioration

• Lower the risk of cardiovascular disease and cancer

• The best chance to move, think like a kid as you “mature”

• SPF Nutrients

• TRY TO EAT 1 to 2 cups daily

SUPERFOOD #2:

BLUEBERRIESBLUEBERRIES

• Purple grapes

• Cranberries

• Boysenberries

• Raspberries

• Strawberries

• Currents

• Blackberries

• Cherries

• Pomegranates

BLUEBERRY SIDEKICKSBLUEBERRY SIDEKICKS

SUPERFOOD #3:

BROCCOLIBROCCOLI

• Broccoli is one of the best cancer fighters you can eat: 2 servings a day can result in 50% reduction in risk

• Most powerful, easiest to eat form of broccoli: broccoli sprouts (10 to 100x power of regular broccoli)

• Boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones and fights birth defects.

• SPF nutrients

• TRY TO EAT ½ to 1 cup daily

BROCCOLI SIDEKICKSBROCCOLI SIDEKICKS • Brussels Sprouts

• Cabbage

• Kale

• Turnips

• Cauliflower

• Collards

• Bok Choy

• Mustard Greens

• Swiss Chard

  SUPERFOOD #4:

OATSOATS

• Reduced risk for diabetes, our fastest-growing chronic disease

• Lower cholesterol, reduce the risk of coronary heart disease, high in fiber and protein.

• Super breakfast: keeps you full, low in calories

• Fiber Atherosclerosis progression

• SPF nutrients

• TRY TO EAT 5 to 7 servings a day of whole grains (for example, whole wheat bread would count!) or 10-21 grams whole grain fiber

OAT SIDEKICKSOAT SIDEKICKS Super Sidekicks

– Wheat Germ

– Ground Flaxseed

Sidekicks

– Brown Rice

– Barley

– Wheat

– Buckwheat

– Rye

– Millet

– Bulgar Wheat

– Amaranth

– Quinoa

  SUPERFOOD #5:

ORANGESORANGES

• Vitamin C! This vitamin is too often neglected today.

• Low vitamin C intake doubles risk of hip fracture

• Support heart health and prevent cancer, stroke, diabetes and a host of chronic ailments.

• >200 mg vitamin C for >10 yrs cataracts

• Highest vitamin C intake associated with lowest all cause mortality

• SPF nutrients

• TRY TO EAT 1 serving daily (drink high pulp OJ)

• Lemons• White and Pink Grapefruit• Kumquats• Tangerines• Limes

ORANGE SIDEKICKSORANGE SIDEKICKS

  SUPERFOOD #6:

PUMPKINPUMPKIN

• Rich in alpha carotene and beta carotene

– “Longevity nutrients”

• Helps lower the risk of various cancers (lung, colon, bladder, cervical, skin, and breast) and supplies nutrients necessary for healthy, youthful skin.

• Surprise: a great source of fiber!

• May risk for cataracts

• An SPF powerhouse

• TRY TO EAT ½ cup most days

PUMPKIN SIDEKICKSPUMPKIN SIDEKICKS

• Carrots

• Butternut Squash

• Sweet Potatoes

• Orange Bell Peppers

  SUPERFOOD #7:

WILD SALMONWILD SALMON

 • Lowers the risk of heart disease and cancer.

• The more omega-3 fish oils you eat; the lower your blood pressure

• In one study eating the oil in fish cut cancer incidence by over 60%

• 4x weekly risk for and progression of AMD

• Studies suggest that fish consumption is associated with a lower risk for depression, violent behavior, Alzheimer’s disease, Attention Deficit Disorder, Atrial fibrillation.

• SPF nutrients

• TRY TO EAT Wild salmon, halibut, sardines, etc.  2 to 4 times per week

WILD SALMON SIDEKICKSWILD SALMON SIDEKICKS

• Alaskan Halibut• Canned Albacore Tuna• Sardines• Herring• Trout• Sea Bass• Oysters• Clams

* For healthy heart, brain, eyes—You must eat fish!!!

  SUPERFOOD #8:

SOYSOY

• Helps prevent cardiovascular disease, cancer, and osteoporosis, and helps relieve menopausal and menstrual symptoms.

• Super alternative protein; the only plant-based complete high-quality protein

• Lower risk for breast/prostate cancer

• An SPF powerhouse

• TRY TO EAT at least 10-15 grams of soy protein per day and divide total soy intake to two separate meals or snacks

SOY SIDEKICKS SOY SIDEKICKS (FORMS OF SOY)(FORMS OF SOY)

• Tofu• Soymilk• Soy Nuts• Edamame• Tempeh• Miso

  SUPERFOOD #9:

SPINACHSPINACH

• The more spinach you eat, the lower your risk for cancer

• Decreases the chance of cardiovascular diseases, age-related macular degeneration and cataracts.

• One of the healthiest foods you can eat. Remember, the darker the greens, the more phytonutrients

• SPF nutrients

• TRY TO EAT 1 cup steamed or 2 cups raw, dark, leafy greens most days

SPINACH SIDEKICKSSPINACH SIDEKICKS

• Kale• Collards• Swiss Chard• Mustard Greens• Turnip Greens• Bok Choy• Romaine Lettuce• Orange Bell Peppers

  SUPERFOOD #10:

TEATEA

• The cheapest, easiest, no-calorie way to improve your diet and live longer

• Boosts the immune system, helps prevent cancer and osteoporosis, lowers the risk of stroke

• Not just women: Men who drink tea may reduce their risk of heart attack by 44% with just one cup daily

• Risk for cataracts, hypertension

• SPF nutrients

• TRY TO DRINK 1 or more cups green or black tea daily

  SUPERFOOD #11:

TOMATOESTOMATOES

• Lower the likelihood of cancer, can play a role in preventing cataracts, age-related macular degeneration, cancer, and cardiovascular disease.

• The lycopene in tomatoes actually acts like an internal sunblock

• In one study on elderly nuns, the ones with the highest levels of lycopene functioned almost 4 times better than those with lowest levels

• TRY TO EAT 1 serving of canned tomatoes per day and multiple servings per week of fresh tomatoes. Pizza can be a health food if you modify it slightly: more sauce; less cheese plus whole grain crust

TOMATO SIDEKICKSTOMATO SIDEKICKS

• Red Watermelon• Pink Grapefruit• Japanese Persimmons• Red-fleshed Papaya• Strawberry Guava

  SUPERFOOD #12:

TURKEYTURKEY

• A perfect example of a twenty-first century "healthy" protein source, extremely low in fat, and provides multiple nutrients which help build a strong immune system

• Cheap, low-fat protein – lower in fat and calories than chicken

• SPF nutrients

• TRY TO EAT 3 to 4 servings per week (3 - 4 ounces)

TURKEY SIDEKICKSTURKEY SIDEKICKS

• Skinless Chicken Breast

  SUPERFOOD #13:

WALNUTS WALNUTS

• A handful a day can cut your risk of cardiovascular event by as much as 51%

• Two tablespoons of peanut butter 5 times/week cuts risk of type II diabetes by 20%

• Along with tea, the easiest way to improve your heath

• Risk/progression of AMD

• SPF nutrients

• TRY TO EAT a handful of nuts, five times a week

* Skip the salt and added oils

WALNUT SIDEKICKSWALNUT SIDEKICKS

• Almonds• Pistachios• Sesame Seeds• Peanuts• Pumpkin and Sunflower Seeds• Macadamia Nuts• Pecans• Hazelnuts• Cashews

  SUPERFOOD #14:

YOGURTYOGURT

• Great source of digestible protein; double the protein of milk

• Promotes strong bones and a healthy heart, great source of calcium.

• Helps lower blood pressure

• Immune system booster

• TRY TO EAT 2 cups daily

YOGURT SIDEKICKSYOGURT SIDEKICKS

• Kefir• Stoneyfield Farm yogurt / fruit smoothie

10 Foods to Avoid10 Foods to Avoid• Donuts• White Bread• Bread with < 3 grams fiber/ slice• Soda• Stick Margarines• White Pasta• Full Fat Dairy• Movie Theatre Popcorn• Luncheon Meats• Sugar Coated Cereal

“Caring without science is well-intentioned kindness, but not medicine. On the

other hand, science without caring empties medicine of

healing and negates the great potential of an ancient

profession. The two complement and are essential to the art of

doctoring.”

- Bernard Lown, MD

Dr. Victor Sierpina’s Nutritional Supplement

Formula• High potency B-

complex with antioxidants/trace minerals in AM

• 500 mg Vit C in AM&PM

• 400 IU Vit E as mixed tocopherols or “natural” vit E in AM&PM

• Garlic, red wine, olive oil, green tea

• Fish oil or flaxseed oil daily

• Be thankful for your food….SAY GRACE

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