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TAG | nutrition
The American Heart Association (AHA) released a scientific statement this week on triglycerides and cardiovascular disease. In the statement, certain lifestyle factors—diet and exercise—were considered with regard to their effects on lowering triglycerides. Almost one-third of Americans have high triglycerides. Since 1976, average triglyceride levels have risen alongside the growing epidemic of obesity, insulin resistance, and type 2 diabetes, all of which can lead to cardiovascular disease.
The AHA statement recommends the optimization of nutrition-related practices, which can result in a marked triglyceride-lowering effect ranging between 20% and 50%. They recommend the following:
- Weight loss
- Reducing simple carbohydrates
- Increasing dietary fiber
- Eliminating trans fats
- Reducing fructose (mainly high-fructose corn syrup)
- Reducing saturated fats
- Eating a Mediterranean-style diet (high in fresh fruits and vegetables, high fiber, lean meats, healthy fats)
- Consuming marine-derived omega-3s
These recommendations are right on, and in line with what I have been recommending for years—not just for a healthy heart, but for overall health and well being.
The statement made a point of talking about the importance of marine-based omega-3s. Here’s a quote:
“Non–marine-based PUFAs [like canola, flaxseed, walnuts] have not demonstrated consistent reductions in triglycerides; this may reflect very low conversion rates of alpha-linolenic acid [ALA]…to the active triglyceride-lowering omega-3 compounds EPA and DHA.”
While ALA is a great source of omega-3s, it takes many complex steps in the body to convert it to the heart-healthy DHA and EPA, which are naturally found in fish oil. Further, they state:
“Because the amount needed for significant triglyceride lowering (2 to 4 g) is difficult to attain through diet alone on a daily basis, supplementation with capsules may be needed.”
That’s why I recommend fish oil supplements—it’s not easy to get all that EPA and DHA from eating fish alone. And then you have to worry about the contaminants found in fish… (that’s another blog).
I know that for a while now, the AHA has been recommending EPA and DHA fish oil for high triglycerides. It’s nice to see this statement together with other recommendations for supporting heart health. Cardiovascular disease is such a huge problem in this country, and it can largely be avoided by incorporating the lifestyle changes mentioned above.
Right on AHA!
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We often think of processed food, in general, as being not as healthy as fresh food. But unfortunately, it is becoming increasingly difficult to see processed foods as unhealthy with labels like, “reduced fat,” “natural,” or even “organic.” The truth is, while organic processed foods may be a little better for you than traditional processed foods, it’s better to minimize their consumption altogether.
A recent report published in the Journal of the World Public Health Nutrition Association has grouped processed foods into three types:
Type One Processing does not much alter the nutritional quality of food, and can sometimes even improve it. This type of processing involves cleaning, removing inedible parts, grating, squeezing, drying, parboiling, freezing, etc.
Type Two Processing involves extracting or purifying certain substances from the original food. This may include pressing, milling, refining, hydrogenating, using enzymes or additives, etc.
Type Three Processing involves the creation of durable, accessible, convenient, attractive, ready-to-eat or ready-to-heat products that are excessive in total fat, bad fats, sugar and sodium, and low in micronutrients, other bioactive compounds and dietary fiber.
The report outlines how Type Three processed foods are the biggest problem when it comes to obesity, because the finished products, even though they are often presented as healthy, are by their very nature quite unhealthy.
Here is the report:
The Big Issue is Ultra-Processing
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It was recently reported by the Environmental Working Group (EWG) that tap water in over 30 U.S. cities contains hexavalent chromium, a probable carcinogen. Hexavalent chromium is the chemical that was made famous by the movie Erin Brockovich. In the EWG study, tap water was tested in 35 cities; 31 of those cities’ water contained hexavalent chromium.
The Environmental Protection Agency (EPA) has not set limits for hexavalent chromium yet, but is considering it after the National Institutes of Health recognized it as a likely carcinogen in 2008. EPA limits total chromium in drinking water, but total chromium also includes the beneficial chromium—trivalent chromium—which is used by the body for nutrition. They should really test for the two separately.
California is attempting to set limits for hexavalent chromium in water at 0.06 parts per billion (ppb). Of the 35 cities tested in EWG’s test, 25 cities contained levels above California’s limits.
There are so many other toxins in water that I don’t have room to cover in this blog post. Instead, I urge you to consider filtering your water at home. The best filters are thought to be reverse osmosis filters, which utilize fine membranes to filter out toxins. Reverse osmosis filters go under the sink, and are more expensive than other filters. But when it comes to getting the purest water, I think it’s a great investment in your health. (And think of all the money you’ll save if you don’t have to buy bottled water anymore, not to mention reducing the amount of plastic entering landfills!)
Check out my previous blog on water quality tests that were done by EWG. And check out EWG’s recent report on hexavalent chromium. It’s an eye opener.
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This week’s ‘Renew You’ Challenge? CHEW!
Take a minute to think about how well you chew your food. (It’ll probably surprise you). Do you even know how you chew? Or are you pretty sure that you don’t chew enough? Most people barely chew enough to get the food safely down the esophagus, let alone enough time to ensure that it will be properly digested.
The next time you sit down to a meal, chew each bite (yes, each and every bite) until it is complete mush. Then, and only then, swallow.
A few things will happen:
• You will eat slower.
• You will get full faster.
• Which means that you will eat less.
• Most importantly, you will better digest your food, which has far-reaching, beneficial effects on your gut.
Imagine if you did this at every meal. You could even lose those extra five pounds. And you might just gain an appreciation for the nutrition your food gives you.
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Great news, folks! My long-time friend and colleague Dr. Leonard Smith will soon be joining our online community with regular guest blog posts about important topics like gut health, nutrition, colon hydrotherapy, natural detoxification and more. And who better to give us advice about keeping our bodies and our digestive systems in good shape?
Dr. Smith has spent his career helping people live healthier through things like good digestion and diet, and he is a true mentor and an inspiration to me. He spent many years as a gastrointestinal surgeon before beginning his own successful private practice, and his knowledge of natural healing therapies is both impressive and inspiring. I have had the privilege of working side by side with Dr. Smith while writing several of my books, and I’m so excited he’ll soon be joining us here on brendawatson.com. Welcome, Dr. Smith!
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Despite the Benefits, Most Moms aren’t Breastfeeding Enough
10/22/10 0 Comments | Posted by bwatson in General
As any new mom can tell you, everyone has an opinion when it comes to breastfeeding—why it’s good, why it’s not, how you should do it, how long you should do it for, and the list goes on. But regardless of personal beliefs, the health benefits to both mom and baby have been proven time and time again, which is why this recent study really caught my attention.
According to experts at the CDC, not even half of all U.S. moms breastfeed as long as experts recommend (which in case you’re wondering is 6 months exclusively, then up to 2 years or longer with appropriate foods), and not even a quarter of new moms are still breastfeeding after a year. On top of that, even though a high percentage of moms start breastfeeding right after birth, research shows that many of them switch to bottle feeding pretty soon after.
The main focus of the study was actually to see if there was a connection between breastfeeding and childhood obesity rates, and guess what? Breastfed babies are actually less likely to have problems with obesity as they grow older. I wasn’t surprised by this, since I know how important breastfeeding is for newborn babies.
Breast milk is, in essence, a source of complete nutrition straight from Mother Nature, chock full of essential nutrients and powerful antibodies that help to establish a newborn baby’s natural defense system in the gut, which in turn helps protect them against everything from allergies to digestive problems to chronic disease and yes—even weight gain—later on in life.
Breastfeeding is also important for women, since studies show that mothers who breastfeed lessen their risk of breast, ovarian, cervical and endometrial cancers, and it even helps protect against osteoporosis and bone fractures as they age. But to be honest, this is really just the tip of the iceberg when it comes to the overwhelming health benefits of breastfeeding, so if you or someone you know is expecting, be sure to pass the word along!
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You know the old saying, “You are what you eat”? Well, take it from me, it’s true! Just giving your body the right nutrients every day can make a big difference when it comes to staying healthy, and that’s what scientists in Australia are saying after studying more than 1,500 school-age children to see if a diagnosis of ADHD might just be related to what they put on their plates.
ADHD (attention deficit/hyperactivity disorder) is one of the most common childhood disorders diagnosed today, and experts at the U.S. Centers for Disease Control and Prevention tell us that it affects more than 4 million children every year. That means there’s a good chance that you or someone you know has a child with ADHD, so listen up—this is important!
Kids with ADHD tend to be overly active, have behavioral problems, and have a hard time concentrating and paying attention. Unfortunately, the first reaction of a lot of parents and doctors is to put the child on medication, but what if a few simple diet changes could eliminate the need for potentially dangerous prescription drugs?
The Australian study found that kids who consumed a typical ‘Western’ diet—predominantly processed foods with high amounts refined sugar and sodium, as well as high-fat meats and dairy products—had more than double the risk of having ADHD than those who ate a healthier, high-fiber diet rich in fruits and veggies, whole grains and fish.
This is really interesting, since at one time experts thought ADHD was largely genetic. But they’re now looking at the whole picture, and what they’re finding is that things like nutrition might just play a bigger role than they thought when it comes to ADHD. And while more research is needed to better understand the relationship between diet and ADHD, scientists believe the standard Western diet is lacking in essential nutrients—including beneficial Omega-3s from fish—that are needed for healthy brain function.
Food for thought? I think so!
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Did you know that a healthy gut can help you fight back against colds and flu? This week on the Poop Scoop I’ll be talking with renowned medical doctor and nutrition expert Leonard Smith about the importance of a strong digestive tract for boosting immunity and warding off harmful bacteria and viruses. After all, more than 70 percent of your body’s natural immune defenses live in your gut!
Dr. Leonard Smith is a prominent general, gastrointestinal and vascular surgeon, as well as an expert on nutrition and natural supplementation. For the past 25 years, Dr. Smith has studied countless holistic medical programs, including those focusing on immunity, longevity, nutrition, exercise, chelation, stress management and the relevance of mental and spiritual attitude with regard to healing. Acknowledging the effectiveness of whole organic foods and nutritional supplementation, Dr. Smith strives to stay on the cutting edge of research and keep pace with the latest advances in the field of functional nutrition.
Log on and listen to Brenda’s Poop Scoop LIVE every Wednesday from 4-5 pm (EST) right from your computer. Missed an episode? Visit the Episode Directory on my website and listen to past shows from the archive!
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NEW Recipes & Diet Section on ReNew Life Blog – More than 100 Recipes!
05/25/10 0 Comments | Posted by bwatson in General
So many of you have told me how much you enjoy the delicious recipes featured in my Fiber35 Diet and Detox Strategy books and in my Healthy Living online newsletter, and now there’s one simple place where you can find them all—plus new recipes you haven’t seen before!
Just visit the brand new Recipes & Diet section in the ReNew Life Blog to view more than 100 healthful and great-tasting recipes compiled by our expert nutrition team to help you lose weight, improve digestion and live healthier every day. From breakfast to dinner and everything in between, you’ll find plenty of mouthwatering options the whole family will enjoy, like Quick & Easy Whole Wheat Pumpkin Muffins, Chipotle Oven Fried Chicken, Roasted Red Pepper Hummus Dip, and more—so be sure to visit soon!
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Wed, 5/19 on the Poop Scoop: There’s H.O.P.E. for Optimal Digestive Health
05/18/10 0 Comments | Posted by bwatson in General
Are there days when you feel sluggish and tired, and you just don’t have the energy to do the things you enjoy? Do digestive problems like constipation, diarrhea or even gas and bloating seem to weigh you down? Or do you sometimes feel more scatterbrained and forgetful than usual and wish there was a way to feel like yourself again? It’s time to discover the natural solution that will bring back the vibrant health and energy you deserve.
Tomorrow on the Poop Scoop I’ll share with you the secret to better digestion and a clearer mind and body, and it all begins with High fiber, Omega oils, Probiotics and Enzymes. These four nutritional supplements are the key to my H.O.P.E. Formula, and they have helped millions of people just like you live healthier every day. But where should you start? And how much do you need every day to get the most benefit? Join me and learn everything you need to know!
Log on and listen to Brenda’s Poop Scoop LIVE every Wednesday from 4-5 pm (EST) right from your computer. Missed an episode? Visit the Episode Directory on my website and listen to past shows from the archive.
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