Healthy Choices

The term Nutritional Health, implies that our health status is in someway reliant on our nutritional intake. There is a very well known saying “you are what you eat”. In other words if you eat healthy nourishing food you will heave a healthy well nourished body, but if you eat junk food then your health will in someway be compromised.

This statement is broadly true, although in reality nutritional health is a far more complex issue. I am sure you will also have heard the saying “one man’s meat is another man’s poison” implying that one person may eat a particular diet and feel fit and well, whereas another person can eat the same food and react negatively to that food, resulting in some unpleasant symptoms.. Our biochemical individuality means that nutritional health is very different for different people.

Apparently our bodies were designed to live until 120 years of age. Most people live just over half of that age or less and die from the effects of our civilized world rather than from natural causes of aging. In the 21st century we may feel qualified to applaud some of the advances of modern medicine regarding treatment of infections, but we have also to accept that the causes of the majority of present day illnesses and diseases are due to lifestyle factors. This may include lack of exercise, poor nutritional health or the effects of an accumulation of factors such as alcohol abuse, heavy smoking or recreational drug use.

Of course there are also other factors that are out of our hands such as the deterioration of the nutritional state of our food, drink and air that we breathe. Processed and fast foods have become more and more popular, locally grown seasonal fruit and vegetables have been superseded by food that is shipped thousands of mils and is available to us all year round. Fresh free range meat is a thing of the past. Chemical fertilizers have become the norm and poor farming habits are affecting the mineral status of the soil and consequently the nutritional value of our crops.

Finding a way to ensure good nutritional health has become more and more difficult, and many people are resorting to supplementing their diets with good quality nutritional products. Multivitamins and antioxidants are a top priority for many people as they try to protect their bodies from the onslaught of poor quality water supplies, often contaminated with chemical additives such as fluoride; polluted air and light.

Dr Paulus Lining two times Nobel Prize winner said

“You can trace every sickness, every disease, and every ailment to a mineral deficiency”

Nutritional health is totally reliant on the best quality foods. So apart from supplementing your diet with multivitamins and antioxidants, the first thing to do is to find ways of ensuring that you feed your body with good quality, fresh, organic food where ever possible. Find out if there are any foods that are detrimental to your health and avoid them until your body learns to tolerate them. If your body is reacting by displaying the symptoms of a disease state, then you are not eating the right foods for your body type and you need to take the appropriate steps to find out what foods you can eat that will keep you healthy.

Janet L. Matthews
Skype ID: lindajanetmatthews

Nopalea is derived from the commonly known desert plant called the prickly pear cactus or Nopal. It produces purple flowers in the winter and is pollinated by hummingbirds. The plant thrives in subtropical and tropical regions and can be found in the south-western desert regions of the United States and Mexico. This amazing Nopal Cactus is also known and grown for its beautiful bloom, bright red fruit and paddle-like leaves.

Sonoran Bloom Nopalea

Nopalea is also plentiful in the Sonoran Desert of Arizona. The Sonoran Desert is the most fruitful desert in the world and is visited by millions of people yearly. It is one of the least polluted areas on this planet and Nopalea plants that originate from the Sonoran Desert are organic. The Nopal cactus or prickly pear cactus is found in many arid and semi-arid environments around the world. The people from some countries of North Africa call cactus pear “the bridge of life”, because it is the only feeding and watering resource for animals during drought seasons.

Sonoran Desert dwellers have enjoyed the nutritional benefits of the Nopal cactus for centuries. When the spines are removed from the cactus pads they can be used as a vegetable in a salad or as a tasty treat on the barbeque. The fruit of the Nopal cactus is a naturally sweet, succulent fruit that is enjoyed by both desert dwelling people and animals.

The Nopal fruit contains 18 amino acids, all of the B vitamins as well as minerals and bioactive phytonutrients. It is undoubtedly a super food that has been found to have a whole range of health benefits.

The scientific community has been interested in the potential health promoting benefits of the Nopal cactus for decades. Scientific studies have increased interest in cactus-pear cultivation and the number of possible uses and application of cactus-pear fruits. Anecdotal testimonials from people who have enjoyed Nopalea, a health promoting nutritional juice, is mounting.

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Ref:

Google search Nopalea

The human body is reliant on a certain level of nutrients for optimal health. Vitamins, minerals and other trace elements in the right proportions can help to keep disease at bay and ensure that the body is functioning optimally.

Ideally we should be able to get all the vitamins and minerals our bodies need from the food we eat, unfortunately this is not always possible. In this modern day and age not only do we consume processed foods that are devoid of any natural nutrients, but even our fresh food is grown or reared on soil that is mineral deficient.

So why is it so important to ensure we have our optimal intake of vitamins and minerals? Each of these nutrients has a specific role to play in the body.

• Vitamin A is needed for eye health and skin health. It is an antioxidant vitamin that is used for protein synthesis and is also important for the healthy function of lung tissue.
• Vitamin B1 (Thiamine) is needed for the production of HCl (hydrochloric Acid) blood formation, and carbohydrate metabolism. It is also needed fore normal muscle tone of the intestines, stomach and heart.
• Vitamin B2 (Riboflavin) is needed for red blood cell formation, antibody production, cell respiration and growth and it facilitates O2 (oxygen) use in the body
• Vitamin B3 (Niacin) is needed for the correct function of the nervous system, the metabolism of carbohydrates and the production of HCl. It is also needed for the synthesis of sex hormones.
• Vitamin B6 (pyridoxine) is involved in almost all body systems and organ functions, including activating many enzymes. It aids B12 absorption, immune function and antibody production and also helps to regulate oestrogen and inhibits homocysteine
• Vitamin B12 aids in cell formation and cellular longevity. It prevents anaemia, aids digestion and absorption of food. It is essential for a healthy nervous system and also maintains fertility and promotes normal growth and development
• Vitamin C is an antioxidant. Its primary role is the formation of collagen. It is also important for growth and repair of body tissue cells, gums, blood vessels, bones and teeth. It aids in the absorption of iron and helps reduce LDL’s ( bad cholesterol) It is also a natural anti inflammatory and anti histamine.
• Vitamin D also known as the sunshine vitamin protects bones and preserves muscle tone. It is essential for calcium and phosphorus metabolism and regulates cell growth, immunity and energy metabolism
• Vitamin E is fat a soluble antioxidant with particular affinity to the cardiovascular system. It is involved in helping maintain normal cholesterol levels, the integrity of the cell wall, the health of capillary walls, the integrity of red blood cells as well as controlling the clotting of blood. It is also responsible for healthy skin and a healthy reproductive system.

So as you can see vitamins are essential for our health and well being and it is vital that we get an optimal amount of each of these vitamins on a daily basis

Janet L. Matthews
Skype ID: lindajanetmatthews

An antioxidant is basically something that reverses the effects of oxidation. Although oxygen is a vital nutrient needed by every cell in the body every second of the day, it is also chemically reactive and highly dangerous. In normal biochemical reactions oxygen can become unstable and capable of oxidizing neighboring molecules. This can lead to cellular damage which in turn triggers cancer, inflammation, arterial damage and aging. Any chemical that is capable of disarming these free radicals is termed an antioxidant.

The main antioxidants include vitamins A, C and E, beta carotene, selenium, glutathione and bioflavanoids. These vitamins and minerals tend to work synergistically in the body and are best taken as an antioxidant supplement for the best result.

The balance between your intake of antioxidants and your free radical damage can be crucial. You can make some significant changes to your dietary habits to reduce the oxidation as well as eating natural foods with high antioxidant properties.

A diet high in fruit and vegetables is very important as this will provide plenty of vitamin C and beta carotene. Vitamin C is water soluble and acts as a roaming scavenger and occurs in high concentrations in the brain, lungs and adrenal glands. Vitamins A and E are fat soluble and provide the main antioxidant protection within the cell wall. Vitamin A is found in organ meats, fish, eggs and dairy products, whereas vitamin E is found in nuts, seeds and unrefined vegetable oils.

Glutathione has been termed the body’s master antioxidant and detoxifier. It is manufactured inside the cell from its precursor amino acids, glycine, glutamate and cystine. Natural foods that boost glutathione levels include asparagus, broccoli, avocado and spinach. Raw eggs, garlic and fresh unprocessed meats contain high levels of sulphur containing amino acids that help to maintain optimal glutathione levels

Selenium is a trace mineral and is found mainly in plant foods and also in some meats and seafood. It is required in small amounts to enhance antioxidant activity and prevent cellular damage from free radicals. The selenium content of foods is wholly dependent on the selenium content of the soil in which the plant was grown. Or where the animals where raised. In the UK the soil in Norfolk is know to be rich in selenium whereas in the USA northern Nebraska and the Dakotas have a high level of selenium.

Bioflavanoids belong to the polyphenol family. They are the antioxidants that are found in foods such as fruit, vegetables, soy products, green tea and red wine. They are thought to be responsible for the antioxidant protection of body fluids and they may be able to help to reduce the risk of degenerative diseases such as cancer and heart disease.

Including these antioxidant rich foods in your dietary regime is a wonderful way of ensuring that your body has the protection it needs from the daily attacks that can result in free oxidizing radical damage. Because of the modern ways of living it is virtually impossible to avoid the causes of oxidative damage, but we can take steps to ensure that the damage is limited.

Ref
The Glutathione Report –Priya Shah – July 2004

Patrick Holford’s 100% Health 7DD

Janet L. Matthews
Skype ID: lindajanetmatthews

Joint health is something we all become acutely aware of as we get older. Morning stiffness, rheumatic-type aches and pains, frozen shoulder, tennis elbow and arthritis are just a few of the conditions that we may encounter. Most people will see these conditions as a “to be expected” part of aging. They will more than likely resort to painkillers and other anti-inflammatory drugs and maybe some massage or other manipulative therapy. Very few people will consider the role of nutrition or nutritional supplementation as a way of easing their symptoms, let alone treating the root cause.

Joints comprise of bone with a layer of smooth less brittle cartilage known as the articular cartilage, which is separated from the opposite bone and cartilage by a lubricating synovial fluid contained within the synovial membrane.. The bone consists of a matrix of collagen, a form of protein, which binds together calcium, the main constituent of bone, and phosphorus. The cartilage protects the bone ends and is composed of a substance which is made from protein and carbohydrate.

The most common joint problem, where joint health is seen to be compromised, is arthritis. There are basically two types of arthritis, osteoarthritis and rheumatoid arthritis. Osteoarthritis affects the articular cartilage. This cartilage is mainly made up of water and its job is to reduce friction that might be caused by the two bones rubbing together. It acts like a sponge which soaks up the synovial fluid, which fills the cavity between and around the bone joints. It is continually released and absorbed as you move. Osteoarthritis causes the cartilage to dry out over time, thus compromising joint health.

The other form of arthritis that affects joint health is rheumatoid arthritis. It is thought to be an auto immune disease where the body reacts against itself. It affects one or a number of joints. The first sign of this condition is when the synovial membrane lining the joints becomes inflamed and attracts more joint fluid to ease the inflammation. The joint eventually becomes swollen, stiff and warm because of the increased blood flow. This can eventually leads to a wasting of the muscles.

Many arthritis sufferers have been able to control or even improve their joint health by making some dietary changes. There are certain foods that are known to make arthritis worse, for example foods from the deadly nightshade family, sugar and sugar substitutes, trans-fatty acids, grains- especially wheat, and meats such as pork, ham and bacon. This can be a very daunting prospect for many people with arthritis, as their first reaction is that there is nothing left to eat. However if they make a list of the foods that they can eat, then they will soon realize that the changes are no so difficult after all. At the end of the day it is up to each individual to decide if they want to improve their joint health or not.

As well as making dietary changes, many people have also been helped by the numerous supplements that are available to support joint health. Products such as fish oil, glucosamine and antioxidant vitamins all have a part to play in improving the health of the joint. It is always wise to approach joint health with a complimentary regime that encompasses both lifestyle changes and supplementation, and if necessary this can be supported with controlled pain relief, especially in the early days before the new regime starts to take effect

Janet L. Matthews
Skype ID: lindajanetmatthews

Vitamin B12

Vitamin B12 is a member of the vitamin B complex group, all of which are vital for mental health. Deficiency in any of the 8 B vitamins will very quickly affect the way you feel and think. These B vitamins are water soluble and rapidly pass out of the body and so we need to replenish them on a daily basis. The B vitamin group tend to work synergistically so it is advisable to take them in a complex. If you feel you need an extra amount of any of the B vitamin group then make sure you take it in conjunction with a B Complex formula.


Vitamin B 12 is one such vitamin that is often supplemented alongside a B complex supplement. Vitamin B12’s primary functions include the formation of red blood cells and the maintenance of a healthy nervous system. It is also necessary for the synthesis of DNA during cell division.

Vitamin B12 is found primarily in meat, eggs and diary products. It has been suggested that B12 is also found in fermented soy and seaweed products, however, although this may be the case, it is unclear as to how available this plant source is to the human body. Those on a vegetarian diet may well find that their diets are deficient in this essential vitamin and may need to consider supplementation,

Vegans need to make sure that the foods in their diet are fortified with vitamin B12. For example foods such as marmite, or other yeast extracts, breakfast cereals and textured vegetable protein are fortified with vitamin B12

If you are experiencing lack of energy, exhaustion, irritability, forgetfulness or brain fog, you could be suffering from Vitamin B12 deficiency. This deficiency may be caused by a lack of B12 in your diet, however it could be caused by stress, which increases our demand for B12. In addition our ability to absorb B vitamins in general declines after the age of 40, so supplementation may be advisable once you have reached this age.

Occasionally B12 deficiency can be caused by digestive problems such as irritable bowel syndrome, colitis or gastric reflux, all of which inhibit the body’s ability to absorb vitamin B12 from the foods they eat.

Janet L. Matthews
Skype ID: lindajanetmatthews

Encouraging people to eat more fruit and vegetables is seen a top priority by the organizations around the world who are promoting a healthier diet. Many serious illnesses are caused by nutritional deficiency due to a diet made up of poor quality food.

Research indicates that nine or ten servings of fruits and vegetables a day is optimal, whereas dietary guidelines tend to recommend a minimum of five servings a day. However it would appear that most populations are consistently not reaching even half this goal. Attempts to increase the intake of fruit and vegetables is proving to be a major public health challenge.

It is a well documented fact that people who eat a diet rich in plant foods have a reduced incidence of heart disease and cancer, but despite this fact the message doesn’t seem to be getting through to certain sectors of the community.

So why are vegetables so beneficial to our health?

Apart from the obvious fiber content in fruit and vegetables, which ultimately aids the digestive process, they contain many vitamins and minerals .

Vitamins

Vitamin C and the B complex vitamins are found in all fruit and vegetables whereas vitamin A is found in read yellow and orange fruit and vegetables such as carrots and tomatoes.

Minerals

The minerals copper, iron, zinc, iodine, manganese, molybdenum, selenium and potassium are found in certain fruit and vegetables

Phytonutrients

More recently research has been focusing on a different set of nutrients called phytonutrients. These bioactive substances are found in all plants – not just fruit and vegetables but also in flowers, herbs spices, seeds, nuts, oils, cereals, pulses, chocolate as well as beverages such as tea and coffee. Many but not all of these nutrients are highly coloured. There are 20 top phytonutrients each with their own special name and properties

Professor Heber, the director of the University of California Los Angeles Center for Human Nutrition, divides foods into 7 colour groups: red, red/purple, orange, orange/yellow, yellow/green, green, white/green.

• The red group eg tomatoes, provide lycopene; believed to have anti cancer properties
• the red/purple group eg grapes, provide anthocyanins; believed to have antioxidant and protective effects on the brain and heart functioning
• the orange group eg carrots, provide alpha and beta-carotenes; believed to help against lung cancer and support the immune system
• the orange/yellow group eg tangerines provide cryptoxanthins; believed to help with the maintenance of healthy vision, reproduction and body tissues
• the yellow/green group eg avocado provide lutein and zeaxanthin; believed to reduce the risk of macular degeneration
• the green group eg broccoli provide isothiocyanates and indoles; believed they may have anti cancer properties
• the white/green group eg celery provide allicin; believed to act as an antibiotic in the body and have anti cholesterol benefits

A diet rich in fruit and vegetables can provide the body with all these phytonutrients provided they are consumed on a daily basis.

Ref “The Optimum Nutrition Magazine” Winter 2007

Janet L. Matthews
Skype ID: lindajanetmatthews

Oxygen is the basis of all plant and animal life. It is a vital nutrient for our bodies and is used by every cell every second of every day. Oxygen is needed to release the energy in the foods we eat so that we can perform our bodily functions and go about our everyday work. However, oxygen is also chemically reactive and highly dangerous as it can be come unstable and can cause oxidation, which in turn can cause cellular damage. This can lead to a myriad of illnesses such as cancer, inflammation, arterial damage and aging.

In order to counteract the effects of oxidation, it is necessary to utilize substances called anti-oxidants, which can literally disarm the oxidants and render them harmless. The balance of oxidants to antioxidants is crucial if we are to protect our bodies from long term damage and serious illness.

The main antioxidants

Vitamins A.C and E (easily remembered as ACE).

Vitamin A comes in 2 forms, retinol and beta carotene. Retinol is the animal version and whereas beta carotene is found in plants usually re/orange/yellow vegetables such as carrots and tomatoes. Beta carotene is the more powerful antioxidant of the two.

Vitamin C is a water soluble vitamin and can be found in most fruit and vegetables. However it is very easily destroyed by heat and so as it is also water soluble it is best eaten raw.

Vitamin E is fat soluble and is found in seeds including nuts, seeds and their oils. It can also be found in some vegetables like peas broad beans, corn and whole grains all of which are classified as seed foods

Vitamins C and E work synergistically together to protect the tissues and the fluids in the body. Combining all three has been shown to half the risk of cancer and protect against many other degenerative illnesses.

Zinc and Selenium

Zinc and selenium have a very important antioxidant role to play, as they are responsible for activating two very important antioxidant enzymes, glutathione peroxidase, which is selenium dependent and superoxide dismutase, which is dependent on zinc. Seeds and sea-foods are the best all round dietary sources of selenium and zinc.

Anthocyanidins

Anthocyanidins are powerful antioxidants that come from the flavonoid family. They are found in plants that have colors such as purple, red, orange, yellow and green. A diet that is rich in colorful fruits and vegetables is likely to deliver a goodly amount of these important nutrients. Other colors that will provide anthocyanidins are the blacks and deep purples and reds found in grapes, bilberries and cranberries.

Glutathione

Glutathione is the main ingredient of the antioxidant enzyme glutathione peroxidase. It is probably the most important antioxidant offering protection against the harmful effects of carcinogens. It also helps to detoxify the body and helps to protect it from the negative effects of excessive alcohol, tobacco smoke and infections. It can be found in whit meat, tuna, lentils, beans, nuts and seeds.

CoQ 10

CoQ10 is a vital antioxidant in that it helps to improve the cells ability to utilize oxygen. It is able to control the flow of oxygen, improve the production of energy and thereby prevent cellular oxidation. CoQ10 is found in meat, fish, nuts and seeds

Lipoic Acid

Lipoic Acid is a sulphur-containing vitamin-like substance which has very effective antioxidant properties. It is one of the few antioxidants that is both water and fat soluble which enables it to protect a wider range of molecules. It is found in liver and yeast.

Antioxidants have a vital role to play in protecting our bodies. As you can see each antioxidant has its own role to play. However if we wish to protect our bodies from all kinds of oxidation then it is important to ensure that we include all of these antioxidant foods in our diets on a daily basis.

Janet L. Matthews
Skype ID: lindajanetmatthews

Healthy choices have taken on a new life as wellness campaigns and prevention strategies are promoted in a variety of ways. It is not uncommon to see or hear television and radio commentaries on the benefits of making healthy choices in all areas of your life.

Ongoing research proves and then expands on the health benefits of natural products. Our ancestors knew from experience that certain foods and habits were beneficial for staying healthy. They did not know why, just that they were good practices to follow. Science is now unearthing the explanations and proof for the extensive practical knowledge that was handed down generation after generation.

Breakthroughs and new information is so abundant, it is sometimes difficult to keep up. The Internet has helped to keep people informed of up to date information from the latest scientific studies and research that can improve your health and wellness. Readily available information at your fingertips has more and more people making healthy choices.