Eat This, Get More Antioxidants

More and more people are shoveling antioxidants in their body with gusto. Sun damaged skin? Just take antioxidants. Trying to prevent heart disease? Drink some POM Wonderful. Want to lower your risk of cancer? Reach for Juice Plus. Now granted, I'm totally making these up but, I hear statements like this from consumers all the time. And, after all, we are bombarded with the message that “antioxidants are good” and we should search for the best sources of these little compounds that fight free radicals and therefore, may, over time, reduce our risk of some types of diseases and conditions. So, where can we get the most bang for our buck?

Despite ORAC scores and other measures of total antioxidant capacity, there is no one best source of antioxidants. These scores only tell us about the total antioxidants within a particular food but they don’t tell us a darn thing about how well our bodies absorb these antioxidants or use them. In a nutshell: ORAC means nothing, nada, for you as a consumer.


And, while there are certain antioxidants with specific functions in our body, lutein and zeaxanthin for eye health for example, there is a lot we still do not know about antioxidants and how they may work synergistically with other compounds and other antioxidants in fruits and vegetables. Therefore, it’s way to premature to rely on just one source of antioxidants from a pill or bottle. Instead, turn back to what dietitians have been talking about for years – eat a diet loaded with a variety of colorful fruits and vegetables Why look for color – the color often signifies different antioxidants. And finally, consider antioxidant supplements as just that - supplements to make up for your shortfall. But, look to food first. Because I guarantee you'll come up short when you don't consume the recommended 2.5 cups of veggies and 2 cups of fruit daily.

Beat Breast Cancer

This month is the 25th anniversary of Breast Cancer Awareness Month and though this is the 2nd leading cause of cancer in women, there are several things you can do to help decrease your risk:

1) Eat a diet loaded with colorful fruits and vegetables. According to the National Cancer Institute, fruits and vegetables are our best dietary bet for reducing our risk of this disease. Produce is loaded with antioxidants that may help us decrease the risk of some types of cancer. Aim for ½ - 2/3 of your plate from plant based foods.

2) Bone up on calcium and vitamin D. Some studies show that those with a higher intake of calcium and vitamin D from their diet, have a reduced risk of developing breast cancer.

3) Drink tea. Black, white, green and oolong tea are loaded with antioxidant polyphenols that may decrease our risk of some types of cancer. Add a slice of lemon, lime or an orange to further enhance your absorption of these disease fighting compounds.

4) Maintain a healthy weight and exercise. Overweight and obesity increases one’s risk of breast cancer, breast cancer recurrence and a poorer prognosis.

5) Aim for omega 3s. Omega 3s from fatty fish like salmon, mackerel, herring, halibut, sardines, anchovies and lake trout decrease inflammation and keep our cell membranes fluid in structure (this is important so insulin can bind to it’s receptor site on cell membranes and because rigid membranes hold estrogen in the receptor for a longer period of time).

6) Support the Susan G Komen foundation by buying products with the pink ribbon on them or running the Race for the Cure.

It's Time for a Diet Overhaul

You’ve heard about shopping the perimeter of the store. And by now you probably also know that creating a list and sticking to it (regardless of what is on sale) will help you save money by preventing you from buying food you either won’t use or probably shouldn’t be eating. But, have you ever considered taking a close look at your diet and considering if you need a overhaul? Here are some keys to a healthy diet as well as some food groups you should include in your diet (or supplement somehow).

1) Variety – eating a variety of foods increase the likelihood that you will obtain a wide variety of nutrients (vitamin, minerals) and antioxidants.

2) Consider the staples:

a. Dairy – got milk? Or yogurt or cheese? If not, try a calcium fortified soy milk, cheese or yogurt or, consider
supplementing with calcium + D (D especially in the winter in states north of Atlanta, GA).

b. Fruit – are loaded in vitamins, minerals and antioxidants to keep you healthy and functioning in tip-top shape. Most
adults need 2 cups of fruits per day. If you aren’t getting that now, consider adding fresh or frozen fruit to your dishes.

c. Vegetables – like fruit, vegetables pack a nutrient-rich punch. Think variety and different methods of cooking and
preparation. You can choose salads or opt for steamed veggies. Top your pizza with veggies or load your sandwiches,
soups and stews to get the recommended 2.5 cups per day.

*There really is no substitute for not eating fruits and vegetables. So, find ones you enjoy eating and load up (you can eat
more than the recommendations, especially for vegetables).

d. Lean meats & poultry – are your best bet for iron, zinc and ……How much you need really depends on what your
individual needs are but, every single adult should aim for 25-30 grams of protein per meal (yes, that includes
breakfast).

e. Fatty fish – salmon, mackerel, herring, halibut, sardines and anchovies are packed with EPA and DHA, the two fatty acids
that are best for preventing certain risk factors for cardiovascular disease as well as potentially decreasing the risk for
depression in some individuals – notably women and the elderly). How much do you need? I use the American Heart
Association’s recommendations: eat at least
two 3.5 ounce servings of fatty fish every week (after all, cardiovascular disease is the number one cause of death
in men and women in the U.S. as well as many other countries). If you don’t consume fatty fish, add walnuts, flaxseeds
and flaxseed oil to your diet or, talk to your physician about omega 3 supplements.

When you add any of these foods that are missing to your diet, you will force out some of the not so healthy foods that you are eating while adding a variety of nutrients you need for optimal health.