Ward Off Three Health Disasters

Nuts and seeds like cashews, pistachios, and walnuts often get a bad rap for their high fat and calorie content. Yet, they are among the best foods for igniting metabolism and controlling hunger. Even better than that, nuts and seeds can help protect against three major diseases.

Unlike sugary snacks, nuts and seeds do not spike blood sugar or the fat-storing hormone insulin. Why is this important? As insulin surges into the blood, it removes two anti-aging substances - growth hormone and insulin-like growth factor. Worse, excess blood levels of insulin lead to obesity, heart disease, and Type II diabetes. So choosing snacks - like nuts and seeds - that keep your insulin in check can actually help ward off these three health disasters

Strawberries

In the Women's Health Study, researchers examined the relationship between eating strawberries and the risk of cardiovascular disease and CRP. They found that women who ate two or more servings of strawberries per week had a 14 percent lower risk of elevated CRP (3 mg/L or higher) than women who ate none.

Remember, strawberries are one of the crops most contaminated by pesticides, so be sure the ones you eat are organic. Just one cup of fresh or frozen organic strawberries - tossed on a salad, whirled into a smoothie, or enjoyed fresh from the carton - will give you those two inflammation-slashing servings.

A Swiss study that found five of these chemicals in commonly used sunscreens:

Swiss study that found five of these chemicals in commonly used sunscreens:

Octyl-dimethyl-PABA (OD-PABA)

Benzophenone-3 (Bp-3)

Homosalate (HMS)

Octyl-methoxycinnamate (OMC)

4-methyl-benzylidene camphor (4-MBC)

In laboratory testing, each one of these chemicals behaves like estrogen. And when they are combined, they can have a synergistic effect. In other words, two "weak" xenoestrogens can produce a very strong response.

Not only does this disrupt the hormonal system, but these chemicals are known to stimulate tumor growth and the spread of cancer. (Not to mention a decline in male sperm count, early puberty, and feminine characteristics in men.)

And don't think you're safe just because you don't "ingest" these chemicals. Clinical studies show that they easily penetrate the skin and enter the bloodstream.

Whenever possible, you should avoid using chemical sunscreen. Protect yourself from sunburn with clothing and shade. And when it is necessary to use sunscreen, look for a chemical-free product with zinc oxide as the active ingredient. (You can find several brands at health food stores.)

Boost Antioxidants

A recent study published in the American Journal of Clinical Nutrition evaluated the antioxidant content of foods after they were prepared in several different ways. Based on the results of that study, here's how to get far more free-radical fighting ability out of some of your favorites than they have when they're raw:

Carrots: Steaming boosts antioxidants by 291%; boiling by 129-159%.

Asparagus: Steaming boosts antioxidants by 205%.

Broccoli: Steaming boosts antioxidants by 122-654%.

Green Cabbage: Steaming boosts antioxidants by 448%.

Red Cabbage: Steaming boosts antioxidants by 270%.

Green Pepper: Steaming boosts antioxidants by 467%.

Red Pepper: Steaming boosts antioxidants by 180%.

Tomatoes: Steaming boosts antioxidants by 112-164%.

Spinach: Boiling boosts antioxidants by 84-114%.

Sweet Potatoes: Steaming boosts antioxidants by 413%.

Building energy

Colostrum is the early milk that a mammal produces for a few days after delivering a baby. In cows, it's called bovine colostrum. A study published in the British Journal of Sports Medicine reports that bovine colostrum helped male cyclists have more energy during a bout of intense training.

Cecelia Shing, at the University of Queensland in Australia, followed 29 male distance cyclists. Her research team first took baseline measurements of the men's performance on a 40-kilometer time trial. They then randomly assigned the cyclists to drink either a supplement containing 10 grams of bovine colostrum protein or a whey protein supplement every day for eight weeks. During week eight, the men underwent five consecutive days of high-intensity training. There were no clear differences between the two groups during normal training. However, volunteers who used bovine colostrum performed at a higher level, with fewer signs of fatigue, during tests taken after the five-day run of intense training.

There are certain foods that I would consider superfoods in that they have a high concentration of substances useful for well-being and overall health. Colostrum falls into this category. It is rich in immunoglobulins - proteins involved in promoting the immune system and fighting germs. It has other beneficial compounds, too - such as growth factors and nucleosides - that are not found in regular milk.

You can find bovine colostrum in the dairy section of any health food store. It is also available as a supplement in capsule form.

Acne Improved on Low-Glycemic Diet

By Dr. Ray Sahelian, MD

Foods that produce a high glycemic load - such as sugared drinks, white bread, and white potatoes - cause a quick rise in blood sugar. More complex carbohydrates with fiber, such as unrefined cereals, grains, and beans, have a more gradual effect on blood sugar, and, thus, have a low glycemic index. Eating low-glycemic foods can help stave off obesity and diabetes. It can also help clear up unsightly acne.

Dr. Robyn N. Smith, from the RMIT University in Melbourne, Australia, evaluated acne symptoms in 43 male patients. The participants - who ranged in age from 15 to 25 - were randomly assigned to a low-glycemic-load diet or a normal diet. After three months, the low-glycemic diet was associated with a significant reduction in acne compared with the normal diet. In addition, the low-glycemic diet produced greater reductions in body weight and body mass and a greater increase in insulin sensitivity.

One reason for the success of the low-glycemic diet is that it limits the increase in insulin levels. Chronically high levels of insulin may lead to blockages in skin pores and extra oil building up under the skin.

Along with sticking to low-glycemic foods, eating lots of fish full of omega-3 EPA and DHA oils is very helpful for people with acne. Even with the best diet, many teenagers will be bothered with pimples. But their skin problem is likely to be less severe when they adopt a healthier diet.

Osteoarthritis Pain

Acetaminophen - the generic name for Tylenol - is an effective way to reduce joint pain from arthritis. But acetaminophen can cause harm to the liver, even at doses of one gram a day. So I do not think it is a good drug to take long term for a chronic condition like osteoarthritis. Instead, consider supplementing with glucosamine sulfate.

Researchers in Madrid, Spain compared the effect of glucosamine sulfate versus acetaminophen on the symptoms of knee osteoarthritis during a six-month course of treatment. Patients were randomly assigned to receive oral glucosamine sulfate (1,500 mg once daily), acetaminophen (3 grams a day), or a placebo. The findings of this study indicate that, in the long run, glucosamine sulfate is at least as effective as acetaminophen for knee osteoarthritis symptoms.

You can find glucosamine supplements in most health food stores. Combining glucosamine with chondroitin and other nutrients or herbs may be more beneficial than taking it by itself. So look for supplements that include CMO, curcumin, or boswellia - all of which play a role in joint health.