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Posts Tagged ‘bone health’

coffee-steam-beansUmmmm coffee!

Love me or hate me, these are just the facts!! Some thoughts about coffee and caffeine for you to ponder, they might be new information for you or maybe not. I am just the messenger!

Caffeine is a natural compound (one of hundreds in coffee) with very drug like properties. It affects people in very different ways. I think a lot of it has to do with each persons unique level of sensitivity to caffeine.

The amount of caffeine in coffee can vary dramatically, from 100 Mg’s per cup to 500 Mg’s or more per cup, depending on the bean and how it is prepared. The half life of caffeine is about 6 hours. Which means after consuming  a  drink with 200 mg of caffeine you will still have 100 mg’s of caffeine in your body after 6 hours.  The effects can last a long time.

We’re not sure exactly how coffee is connected to all these negative side effects or positive benefits. The coffee bean itself is loaded with many different nutrients and phytochemicals.  I think the sensitivity of each person determines the effect of these chemical compounds.

Coffeeine my new name for Coffee because we all think of it as being a caffeine deliver system which it is.  Coffeeine has many side effects, some positive and some negative. Much of the side effects seem to be person specific. For one person it will raise blood sugar levels for another it will send them crashing. So how can this beverage have such confusing effects on our body? Well, it seems to strangely have the inverse effect between people with different conditions. For example, coffeeine will make blood sugar go up dramatically in diabetics with high blood sugar levels (hyperglycemia) and send them crashing in people with low blood sugar levels (people that have hypoglycemia) however not all people with this condition.  Also, if you don’t have diabetes coffeeine can possible help prevent type 2 diabetes but not always. But once you have high blood sugar levels in 90% of people coffeeine is going to make it raise from a little to dramatic amounts. Again it seems to be person specific. Read the comments on the site and you can see the variety of effects coffeeine has on blood sugar levels. Its crazy, from extremely high increase in blood sugar to making it crash.

So what do we know that is good about coffeeine.

Positive effects of coffee (according to studies)

  • It boost metabolism causing the body to burn fat better
  • Coffeeine may help you live longer
    • “In our study, we found people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says one of the study authors, nutrition researcher Walter Willett of the Harvard School of Public Health.
  • Coffeeine boosts mental alertness
  • Coffeeine increases athletic performance,
  • Coffeeine may help prevent diabetes (only if you don’t already have diabetes),
  • Coffeeine may protect against Alzheimer’s
  • Coffeeine may help protect against Parkinson’s disease,
  • Coffeeine may help boost liver function,
  • Coffeeine is a great source of powerful antioxidants
  • Coffeeine may help protect vision
  • Coffeeine may help protect against some cancers
  • Coffeeine may help boost mood helping reduce depression.

Negative effects of coffee (according to some studies studies)

  • Coffeeine may not be healthy for type 2 diabetics, it can raise blood sugar levels
  • Coffeeine may send blood sugar crashing in those with low blood sugar
  • Coffeeine consumption may raise blood pressure and pulse rates
  • Coffeeine can increased the risk of heart attacks among young adults
  • Coffeeine is linked to gout attacks
  • Coffeeine may cause an increase in breast tissue cysts in women
  • Coffeeine can cause bone loss in some women.
  • Coffeeine could cause incontinence
  • Coffeeine can raise cholesterol levels in some people when brewed with out a filter.
  • Coffeeine may cause insomnia
  • Coffeeine can cause indigestion, reflux or GERD
  • Coffeeine could reduce fertility in women
  • Coffeeine increases the amount of sugary beverages consumed by people
  • Coffeeine consumption can lead to increased anxiety and nervousness

Is de-cafe better? For people that are sensitive to the effects of the caffeine in coffee, yes it would be. And de-cafe still offers many of the same health benefits that regular coffee provides.

My take away on coffeeine sorry, coffee!

If you like coffee and it doesn’t effect you negatively, drink it. Remember it has drug like properties and has limits before the positive effects become negative effects! The limit for anyone is about 500 Mgs per day. That’s about four, 8 ounce cups of a milder roast coffee. Be aware of how it makes you feel. A little goes a long ways.

If you drink coffee because you need the energy I suggest you come off of it for a while and boost your metabolism in other ways. Then enjoy it for the taste, not the addiction.

 

Healthy wishes,

Wally Bishop C.N.C.  I.N.H.C

Integrative Nutrition Health Coach

viveshake

wellnesswithwally

@WallyBishopCNC

The contents of the email or written communication are not medical advice and should not be considered as such!  This blog is for informational purposes only. Please consult with your physician or health care provider if you have medical issues and before changing your diet or lifestyle or taking herbal or dietary supplements. Never start an exercise program with getting your doctors approval. Never quit taking medications unless advised to do so by your doctor.  Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs.

 

Resources

http://www.clinicalcorrelations.org/?p=6254

http://ajcn.nutrition.org/content/95/4/787.full

http://www.healthassist.net/blog/general/pros-and-cons-of-coffee/

https://www.ncbi.nlm.nih.gov/pubmed/12204388

https://www.ncbi.nlm.nih.gov/pubmed/21432699

http://www.health.harvard.edu/staying-healthy/can-coffee-help-you-live-longer

 

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Unless you want to reduce inflammation, reduce pain, reduce your risk of cancer, heart disease and diabetes and many more health benefits!!! Red and black raspberries

We have heard for so long about the anti-inflammatory and pain reducing effects of cherries, blackberries and blueberries but maybe we haven’t discussed Raspberries as a powerful anti-inflammatory, anti-aging and healing food. It’s time we do.

Raspberries come in different colors. Red is certainly the most popular but the black raspberry is more potent when it comes to anti-cancer health benefits. Eating either will give you a bounty of nutrition and anti-inflammatory benefits. Raspberries have been shown to inhibit the production of COX-I and COX-II enzymes resulting in the reduction of pain associated with arthritis, gout and other inflammatory conditions.

Raspberries are high in antioxidants, high in fiber, high in vitamins and minerals, boost immune function, build stronger bones, are great for the skin and brain function. Additionally raspberries are low in sugar and help support good blood sugar levels so like most berries are great for diabetics. Raspberries also have special compounds that help your body burn fat better aiding in weight loss.

Black raspberries are smaller than blackberries and are hollow in the middle where blackberries get large and are not hollow in the center.

Today, new research suggests that eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells. Tests conducted at the Hollings Cancer Center at the Medical University of South Carolina have revealed that the human body readily absorbs the ellagic acid from red raspberries. This ellagic acid has been clinically shown to cause apoptosis (cell death) in certain cancer cells. http://berryhealth.fst.oregonstate.edu/…/red_raspberry_fact…

The message here is that raspberries, blueberries, blackberries, cherries, cranberries and strawberries should all be a part of your diet.

Just don’t forget the raspberries!!

Live healthy, be healthy!

Wally

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TomatoPie_001It can be sweet yet tart, it may show it`s real colors as yellow, orange, red, and green. This delightful fruit has over a thousand different varieties that can decorate your plate in a variety of shapes, sizes, and colors. This food is used in more recipes than almost any other food. Although it is a fruit, it is used most often as a savory part of a recipe. But it can also be made into a delicious pie. Do you have a clue which food I am talking about?

Rhubarb? Lychee? Dragon Fruit? Paw Paw? Cherries? Nope!

Keep guessing!!

 

 

 

The star of thousands of recipes, drum roll…………………

 

 

 

The Tomato!!

Tomato, Tamato however you say it, meh… It doesn’t conjure up thoughts of exotic flavors or leave us envisioning it wearing the cape of super nutrition. The tomato is so widely used it’s nutritional super hero status has been forgotten or at the least minimized. We have taken the TOMATO for granted! Shame on us.

I think the tomato is lost in a sea of new super-foods, yet it may be one of the most versatile and most powerful of all  foods.! How many ways can the tomato be used? The versatile tomato; tomato juice, tomato soup, tomato sauce, tomato paste, BBQ sauce, ketchup, spaghetti sauce, marinara sauce, salsa, you get the picture. But what I don’t hear are people talking about is the mighty tomato; it’s health benefits, its great flavor, its boldness or tartness.  The humble tomato has been overlooked and it is now time to bring it to the front where it rightfully belongs. If you think about it, the tomato is what makes many dishes shine. Without it as an ingredient what would spaghetti sauce be, or salsa or seafood gumbo or Manhattan clam chowder? I’m sure you can think of dozens of more dishes where the TOMATO is the star, right?

Tomato’s cross all cultural food boundaries. From African, Mexican, Latin, Spanish, Caribbean, Greek, Italian, Oriental, European and certainly American cuisines.

During the spring and summer growing season in the southeast where I live, nothing is better appreciated than a hand-picked organic tomato sliced and made into the famous BLT or bacon lettuce and tomato sandwich. Everyone has their favorite condiments to go with it and favorite bread. Most of which aren’t so healthy. They slather mayo on white bread then top it off with iceberg lettuce and bacon for a BLT.  I have to admit it does have a marvelous (hear Billy Crystal’s “marvelous darling”) taste but it can be artery clogging also.  There is a much healthier version.  Use Ezekiel bread, fresh organic tomato, Vegenaise, low sodium turkey bacon, Himalayan salt and fresh cracked organic black pepper a dash of cumin and romaine or a crisp butter lettuce. This is a yummy sandwich!!

Disclaimer : If you have an auto-immune condition eating tomato’s and other nightshade plants may make the conditions worse. These plants affect everyone differently. Try a little and if you don’t have any problems try more.

Let’s talk about why the tomato should be a routine part of your culinary pallet.

There are literally thousands of different types of tomato’s meaning you are not stuck with just a Beefsteak or Roma tomatoes. Tomato’s are loaded with vitamins, minerals and many powerful antioxidants. We always hear about lycopene but the tomato, my friend, is packed with several antioxidants! In fact, the tomato comes in different colors like orange and yellow and the lycopene in the orange and yellow tomatos are better absorbed, than the lycopene from the red tomato.

While all tomatoes have good antioxidant capacity, four varieties of tomatoes turned out to have a higher average antioxidant capacity compared with other tomato varieties regardless of whether they were grown conventionally or organically. The New Girl, Jet Star, Fantastic, and First Lady tested highest but only marginally higher in antioxidant capacity. This means all tomato’s have good antioxidant, anti-aging power. What makes the tomato an antioxidant superstar is the variety of antioxidants they contain. If you want super antioxidant power from the tomato don’t peel them. A lot of the antioxidant power is in the peeling. A cooked tomato is going to have a higher absorption rate of the antioxidant lycopene but not necessarily of the other antioxidants. Tomatoes have several types of antioxidants giving them a big cross-section of health promoting benefits.

Tomato’s provide cardiovascular health benefits and reduce total cholesterol, LDL cholesterol and triglycerides levels. They help prevent fatty acid oxidation which can damage our cardiovascular system and heart. Many of the phytonutrients in tomato’s have shown the ability to help keep blood platelets from clumping. This helps reduce the risk of cardiovascular disease and stroke.

Tomato’s are a good source of Vitamin A, rich in Vitamin C and a great source of many B Vitamins B1, B3, B5, B6, Choline, Folate and Biotin. Tomato’s are a great source of Vitamin E, Vitamin K, a good source of many minerals including iron, potassium, magnesium, zinc, copper, manganese, phosphorous. Tomato’s are also a great source of fiber and 1 cup of tomato’s has 3 grams of protein!

Tomato’s Health Benefits

  • Tomato’s provide bone building health properties. Lycopene, Vitamin K, Vitamin C and Vitamin A are very important for bone health. Studies show lycopene is particularly important at preventing oxidative stress in bones.
  • Tomato’s offer many cancer preventing benefits, particularly prostate cancer.
  • Tomato’s help prevent our stored fats (triglycerides) from becoming cellular damaging oxidized fatty acids.
  • Tomato’s protect our blood vessels by providing nutrients that keep the cell membranes flexible and protect against blood vessel cell wall oxidative damage.
  • Tomato’s help keep blood platelets from clumping together.
  • Tomato’s help prevent premature-aging by providing a super arsenal of anti-oxidants that protect our DNA
  • Tomato’s provide health promoting and protective benefits for our vision.
  • Tomato’s provide nutrients that keep our skin soft and flexible and help protect against sun damage.

When you look closely at the nutritional profile of tomato’s you will want to have them everyday. Inside that round or oblong shaped fruit is a powerhouse of health promoting and anti-aging nutrition. Check this out.

A 1 cup serving of tomato’s can offer; (source http://www.whfoods.com)

  •  33% RDI of Vitamin C
  •  24% RDI of Biotin
  • 20% RDI of Molybdenum
  • 16% RDI of Vitamin K
  • 12% RDI of Potassium
  • 12% RDI of Copper
  •  11% RDI of Manganese
  • 9% RDI of Fiber
  • 8% RDI of Vitamin A
  • 8% RDI of Vitamin B6
  • 7% RDI of Vitamin B3
  • 7% RDI of Folate
  • 6% RDI of Phosphorus
  • 6% RDI of Vitamin B1
  • 6% RDI of Vitamin E
  • 5% RDI of Magnesium
  • 4% RDI of Chromium
  • 3% RDI of Iron
  • 3% RDI of Zinc
  • 3% RDI of Choline
  • 3% RDI of Pantothenic Acid
  • 3% RDI of Protein

And these antioxidants;

  • Naringenin
  • Chalconaringenin
  • Rutin
  • Kaempferol
  • Quercetin
  •  Caffeic Acid
  • Ferulic Acid
  • Coumaric Acid
  •  Lycopene
  •  Lutein
  •  Zeaxanthin
  • Beta-Carotene
  • Esculeoside A
  •  9-Oxo-Octadecadienoic Acid

Face the fact’s, you have eaten tomato’s and have been disrespecting their nutritional super status haven’t you? It’s time you give the tomato the respect it deserves. Repeat after me; Tomato I am sorry I under appreciated your nutritional super-stardom and promise to always keep you in high regards every time I eat you!

Every time you see a tomato regardless of its color or shape just remember it is a powerhouse of life promoting and healing nutrition and phytonutrients.

I wish you the very best in health and wellness,

Wally Bishop C.N.C.

WebND

The contents of this blog are 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.

 

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Are you getting the nutrients you need to build healthy bones? We are encouraged via television and magazine adds to get more calcium by consuming more milk, yogurt and cheese (goat or sheep products are better for you) to build healthy bones. It takes a lot more than calcium to build healthy bones. Let’s not forget that greens such as, broccoli, chard, watercress and spinach and beans, nuts, seeds and grains are also great sources of calcium and other nutrients that are important for bone health.

Recent studies put into doubt that dairy products help protect our bones from calcium loss, in fact dairy foods may be a contributing factor in bone loss. A little shocking isn’t it?  Excessive calcium intake can cause milk alkali syndrome. There is a lot of supporting scientific evidence on theses issues.

Let's make Healthy Bones

Let's Make Healthy Bones

If you want to improve your bone health and increase your bone density, make sure your diet and lifestyle include the following;

  • Exercise on a regular basis particularly weight-bearing exercises
  • Quit smoking
  • Avoid soft drinks
  • Reduce your sodium intake,  sodium leaches calcium from bones
  • Limit your intake of animal proteins, they can promote bone loss.
  • Make sure your daily intake of the following minerals and vitamins at least meet your RDI. It is always best to get your nutrients from food sources first and supplements  second.
  • Calcium- 1300 mg’s to 2000 mg’s
  • Magnesium- 650 mg’s  (no more than 350 mg’s from supplements)
  • Boron  10 to 20 mg’s
  • Strontium- (strontium citrate has the highest absorption rate) 680 mg’s
  • Zinc- 11 mg’s to 40 mg’s ( if you take zinc supplements makes sure it includes copper )
  • Vitamin A- 700 to 900 mcg’s (only take vitamin A supplements under a health care providers supervision), vitamin A obtained from foods are much safer than supplements. A medium (2 inches by 5 inches) baked sweet potato has 262% of your daily vitamin A requirements; 1 cup of carrots has 686 %
  • Vitamin C- 90 mg’s to 2000 mg’s-  found in abundance in many fruits and vegetables
  • Vitamin D3- 10 mcg’s to 50 mcg’s,  sunshine is your best source
  • Vitamin K- 120 mcg’s,  is found  in abundance in leafy greens

It seems one of the really important links in bone health that is over looked is the mineral strontium.  Strontium is like calcium in structure however it is a denser and heavier mineral and acts much like calcium in our bones. Another critical and often overlooked mineral is magnesium. Most Americans are deficient in magnesium. Magnesium is critical in calcium absorption. Magnesium keeps calcium from being deposited into soft tissues causing damage to organs such as the heart and kidneys. The proper intake ration is 2 to 1 calcium to magnesium intake. For example, a 1300 mg total calcium intake from all foods and supplements and 650mg’s in magnesium intake from all foods and supplements daily.

It is best to get these nutrients as they occur in foods.  Many foods today are fortified with calcium, Vitamin A, Vitamin C and Vitamin D.  Over consumption of calcium and Vitamin A from supplements can cause serious health consequences. Calcium is of particular concern because it is the primary ingredient in anti-acids and is heavily fortified in many processed foods. The excessive intake of calcium can cause magnesium deficiency and milk alkali syndrome.

Include a wide variety of foods in your diet, particularly foods from vegetative sources for optimal health.

The information contained in this document is for informational purposes only and is not intended or implied to be a substitute for professional medical advice. Product statements made have not been evaluated by the Food and Drug Administration. The information and products listed are not intended to diagnose, treat, cure or prevent any disease. Never quit taking medications unless directed to do so by your doctor. Always consult with your Doctor before making any changes to your health regimen especially if you have health-related problems or conditions.

Healthy Wishes

Wally’s Daily Dose

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