Health care consumers increasingly are seeking preventive, noninvasive and low-risk healthcare options. In fact, it is anticipated that two-thirds of Canadian & European & American healthcare consumers will see natural health providers by the end of this decade.
Fats are an essential part of your diet. However, not all fats are created equal. So, how do you know you’re eating healthy, high-quality fat? In this interview, Dr. Cate Shanahan answers this important question.
Shanahan is a family physician and author of “Deep Nutrition: Why Your Genes Need Traditional Food,” originally published in 2008. A revised and updated version was issued this year. Herself an avid athlete, having competed in the Olympic Trials, she has also done consulting work for the Los Angeles Lakers.
Shanahan’s journey into nutrition started when she got sick. She ended up doing a deep dive into biochemistry and molecular biology, looking for a connection between her health problem and her diet, and found it didn’t reconcile with what she’d been taught in medical school.
“I was practicing family medicine in Hawaii at that time. I had gone to medical school with this fantasy that I would get to the underlying cause of diseases, particularly the ones that I tended to get as an athlete, which were connected to tissue.
I had bursitis and every ‘itis’ I was a runner I actually had a scholarship [and] qualified for the Olympic trials [in] the 1,500-meter race In 2001 I developed this problem in my knee where I ended up not being able to walk more than just a few steps without getting pain, swelling and fevers.
Going from being a high-level athlete, exercising an hour or two a day, to being couch-bound, I felt like my life was over I didn’t know what was wrong. I’d had surgery. I’d gone to so many specialists and nothing helped.”
The Dietary Roots of Pain and Inflammation
Then, her husband suggested her sugar habit might have something to do with it. She would add a special concoction of caramel sauce and a quarter cup of sugar to her coffee every day. After running for 10 miles, she’d polish off a bag of M&M’s, thinking nothing of it since she wasn’t overweight and exercised.
“He physically handed me a book so that I could start reading it, because I was so stubborn,” she says. “The book he gave me was Andrew Weil’s ‘Spontaneous Healing: How to Discover and Embrace Your Body’s Natural Ability to Maintain and Heal Itself.’
The phrase that got me was [how] omega-3 fatty acids are like vitamins. That completely blew my mind because I thought fats were bad for you. They were all the same. I didn’t know there were essential fats the body needed for anything in particular that we couldn’t make
I was like, ‘What? There are fats that are good for you? What is this?’ Even though I couldn’t walk, I flew to Oahu. I had to get a wheelchair through the airport so I could go to the medical library This was 2001-ish. We didn’t have Google. Amazon didn’t deliver to Hawaii at that time
I got three textbooks about fatty acids and biochemistry. I read them cover to cover. By the time I was done, I realized there was so much more to the science of nutrition than what we had learned.”
Surprise! Saturated Fats Are Good for You
Download Interview Transcript
As like so many other conventional doctors, Shanahan was convinced saturated fats were bad very bad and cholesterol should be avoided at all costs. Polyunsaturated fats like vegetable oils and margarine, on the other hand, were good for you. At that time, trans fats were largely unknown. Omega-3s also did not get much public recognition.
“I couldn’t believe it,” Shanahan says. “I was like, ‘How could all of medicine be so wrong?'” A key principle that made her realize the importance of dietary fats for health was the understanding of how fats oxidize.
Polyunsaturated fatty acids (found in vegetable oils) have highly perishable bonds that react with oxygen, creating a free radical cascade that turns normal fatty acids in your body into dangerous high-energy molecules that zip around, wreaking havoc in a way similar to that of radiation.
“I started listening more to my patients who were really into cooking I realized that, really, the key thing as their connection to nature. They were in touch with everything [They would] use every single part of the animal they would eat everything The fish, they would actually save the fish guts and start fermenting them under the counter for six months,” Shanahan says.
Considering the high amounts of sugar Shanahan used to eat, it’s quite obvious she was like most people eating a modern, Americanized diet burning sugar as her primary fuel. This caused mitochondrial dysfunction that, in her case, surfaced as inflammation in her knees. This is the premise of my new book, “Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy.”
Like I did, Shanahan concluded that you actually need 60 to 85 percent of your daily calories in the form of fat. But not all fats qualify, and this is why Shanahan’s book is such a gold mine. She really gets into the details of the different kinds of fats, and explains why vegetable oils, such as soy, canola and corn oil, are so toxic to the human body.
This understanding is shared by only a tiny handful of lipid scientists in the world because it’s so technical, which is why we’ve not heard it brought into the forefront of nutrition science where it belongs, because it changes everything.
good fats and oils versus bad
Vegetable Oils Decimate Health in More Ways Than One
The sad reality is that industrially processed vegetable oils are pervasive in the average American’s diet. Statistics show the average American gets somewhere between 30 and 50 percent of their calories from these oils not because they cook with them, but because they’re in so many processed foods.
Refined processed vegetable oils are in salad dressings and in restaurant meals; they can even be labeled organic. The reason vegetable oils are bad for you have to do with their molecular structure.
“Vegetable oils are polyunsaturated. That means they have two double bonds [in close proximity] That chemical structure has very important consequences for how these oils change when we manipulate them for processing and refining and then again when they’re cooked with,” Shanahan says.
Polyunsaturated fat found in processed vegetable oils is not harmful in and of itself, but becomes so if and when you eat too much of it, and/or when the oils degrade, which occurs during refining, processing and heating (cooking). Not only can they form trans fats if heated high enough, but they can also form cyclic aldehydes, which are even more harmful.
If you regularly eat processed foods, you are virtually guaranteed to get too much of these oils upward of 10 times more than your body can safely handle and due to the intense refining and processing that goes into processed foods, the oils are going to be highly degraded and therefore toxic.
Oxidative Stress Is the Great Disease Maker
In Chapter 7 of “Deep Nutrition,” Shanahan details how polyunsaturated fats consumed in excess affect your liver proteins to cause arteriosclerosis, for example. This is why avoiding processed foods of all kinds is so important if you value your health.
“Oxidative stress is what happens when your body has all these free radicals deteriorating in your body. Oxidative stress is the great disease maker. Every chronic disease we now know is associated with oxidative stress. There’s not a disease you can name that isn’t When there’s a lot of oxidative stress, your immune system doesn’t work as well.”
Ultimately, that oxidative stress impacts your mitochondria, which is why it produces so many symptoms. The mitochondria, of course, have cell membranes, and those membranes are made of fat, especially in your brain, and Shanahan does a great job explaining how damaged fats impact your brain health.
Your Brain Needs Healthy Fats
Your brain is about 50 percent fat by dry weight, and about 30 percent of that are the essential fatty acids omega-3 and omega-6. Both are equally important, Shanahan notes. The problem is, most people get very little omega-3 and far too much omega-6, most of which is badly damaged by oxidation due to processing.
One of the reasons your brain is so susceptible to aging and age-related diseases is because you have high quantities of these highly reactive, easily oxidized fatty acids in your brain. To maintain optimal brain function, you need high quality, undamaged omega-3s and omega-6 along with antioxidants to protect them from oxidation. In summary, processed vegetable oils are bad for your brain health for a number of reasons, including the following:
They are loaded with damaged omega-6 fatty acids without protective antioxidants
They strip your liver of glutathione, which produces antioxidant enzymes, which further lowers your antioxidant defenses
Most vegetable oils are made with genetically engineered (GE) crops designed to resist herbicides like glyphosate. As such, they’re typically far more contaminated with glyphosate than non-GE crops, and glyphosate has been shown to disrupt the tight junctions in your gut and increase penetration of foreign invaders, especially heated proteins, which can cause allergies
Toxic breakdown products found in vegetable oils inhibit an enzyme called delta-6 desaturase (delta-6). Perhaps the most important fat you need for brain and physical health is the omega-3 fat docosahexaenoic acid (DHA). DHA is absolutely critical because your body does not actually burn it for fuel; rather, the DHA gets integrated into your cellular membranes. DHA is also essential for the conversion of photons from the sun into electric current to energize your mitochondria.
Research shows that restricting omega-6 in the diet enables your liver to function better, allowing it to elongate short-chain omega-3s more efficiently. This process involves delta-6, and this enzyme is inhibited by toxic breakdown products in vegetables oils. High insulin levels will also inhibit this enzyme.
Cooking From Scratch Is Key
A key strategy for avoiding these pernicious toxins is to eat real food, and that means cooking most of your meals at home.
“The first step I recommend to my patients is to start with a healthy breakfast Have good quality pastured [grass fed, organic raw] milk or cream, if you can get it, or at least organic, in your coffee. That’s going to help you burn fat. No carbs, but plenty of healthy natural fat.
You could also have eggs with cheese, butter and maybe whatever vegetables you like for flavor not the starchy vegetables obviously. Those are two examples of a really healthy breakfast If you have a very high-fat breakfast then you don’t have that hunger drive anywhere near as strong by lunch. You don’t have to snack You can concentrate better ”
In the transition phase, when you’re initially teaching your body to burn fat as its primary fuel, you may be better off putting grass fed butter into your coffee instead, as milk has sugar in the form of galactose. Another important strategy is to avoid added oils and just eat the whole food that the oils are derived from. If you want avocado oil, use avocados. If you want flaxseed oil, use flax seeds. If you want sesame seed oil, use sesame seeds.
Olive oil is an exception as it’s not a processed oil. It’s actually pressed, although there’s the issue of adulteration. The vast majority of olive oil on the market is adulterated with other low-quality vegetables oils. Coconut oil is another exception from the above rule. As noted by Shanahan, “This is why when people go on the Esselstyn or the Ornish diet and avoid all added oils, they do experience benefits. [They’re] getting these toxic oils out of their diet.”
4HNE A Little-Known Toxin in Polyunsaturated Fats
Another important piece of information relates to 4-hydroxynonenal (4HNE), which forms during the processing of most vegetable oils. 4HNE is highly toxic, especially to your gut bacteria, and consumption of 4HNE has been correlated with having an obesogenic balance of gut flora.
“They’ve actually done studies where they create fat mice and then take that gut flora from the fat mice and give it to skinny mice. It changes the way the mice behave. They get more anxious. Some of the mice will actually eat more. When I looked at this study, I said, ‘Well, how did they make these mice fat?’
What they were doing was feeding them a high-fat diet. Here’s where it gets really complicated [M]ost of the studies on high-fat diets that use lard are using lard from animals fed corn and soy. [It’s] high in polyunsaturated fatty acids nearly as [high] as if they were fed corn and soy oil.
So, these so-called high saturated fat diets are far from it. That means we have to rewind hundreds of millions of dollars’ worth of research into the so-called health harms of high saturated fat diets that were done in animal studies.”
4HNE causes cytotoxicity and DNA damage, and instigates free radical cascades that damage the mitochondrial membrane. According to Shanahan, “You can’t design a better delivery vehicle for a toxin that’s going to destroy your health slowly over the course of maybe 10, 20 years, depending on the genetics of your antioxidant system capacity.”
Shanahan also notes that organic vegetable oil is not the answer here, as 4HNE occurs even if the oil is obtained from organic crops. It’s an intrinsic byproduct of the refining and processing of the oil, no matter how healthy the oil initially was.
“As much as 5 percent of [a quart of vegetable oil] can be toxic types of trans fat. That is 50 grams. That’s almost 2 ounces. We’re talking about 2 ounces of a highly toxic compound versus parts per million, which you can’t even measure,” Shanahan notes.
Your Body Needs Real Foods
To learn more, I highly recommend picking up a copy of “Deep Nutrition: Why Your Genes Need Traditional Food.” As noted by Shanahan, “You’ve got to eat, so you might as well do it right.”
While the devil’s in the details, and the details may be complicated, the simplest way to understand what a healthy diet consists of is to think back 100 years or so and consider what food was back then, and how it was prepared. What you’re aiming for is real food whole food that is as close to its natural state as possible.
This may be particularly important when it comes to fats. If you’re unsure, the easiest way to bypass potential hazards is to eat the whole food rather than the oil from the food, as some of the most dangerous toxins such as 4HNE are a byproduct of processing.
“My husband likes to remind me that food should taste good, so you should enjoy what you’re eating. You will enjoy what you’re eating when you get these vegetable oils and too much sugar out of your diet. You will enjoy the healthy food a lot more. You’ll really appreciate it,” Shanahan says.
SEX at SIXTY! & Feeling Great at Sixty Eight
You may have heard the old saying: “There may be snow on the roof but there’s still fire in the furnace.” It means age has little to with urge. And yet, all too often, men and women needlessly forgo the opportunity to enjoy a rich, satisfying, and active sex life as they get older.
Sexuality in Midlife and Beyond, a newly revised Special Health Report from Harvard Medical School, tells you everything you want and need to know about experiencing your sexual maturity to its fullest. It explains the techniques and practical steps you can take to find ongoing fulfillment in the physical and emotional pleasures that sex affords.
Indeed, midlife can be a springboard to renewed sexual expression and connection. Some women feel more relaxed about sex once their child-bearing days are past. The changes a man experiences can be an impetus for developing fresh and more expressive styles of lovemaking.
Sexuality in Midlife and Beyond describes the latest treatments for common sexual problems associated with aging. It provides guidance for bringing understanding, intimacy, and adventure back into a relationship. And it will show you how to keep sex an anticipated, natural, and gratifying experience for you and your partner.
Natural ways to reverse erectile dysfunction
the risks and benefits of hormone therapy for women and men
the truth about the G-spot (and how to find it)
medications for premature ejaculation
ways to treat vaginal dryness
tips for making sex more comfortable and pleasurable
the facts you might not know about sex therapy
The report candidly discusses the challenges older adults sometimes face. You’ll learn how aging affects the stages of sexual response and how illness, medications, and emotional issues can influence your sexual capabilities. And just as candidly, the report explores how you can improve your sexual fitness, rekindle your sexual energy, and add stimulating variety and spontaneity to your sexual activities.
www.academyofwellness.com ; www.your101ways.com
Women reaching the golden age of menopause should avoid synthetic estrogen replacement therapy with serious side effects. Try instead natural bioidentical hormone replacement therapy or herbs like black cohosh/don quai found in a natural herbal supplement called Estraval.
If you take Vegifem, watch for these side effects: Nausea/vomiting, bloating, diarrhea, breast tenderness, headache, or weight changes may occur. If any of these effects persist or worsen, tell your doctor or pharmacist promptly.
Remember that your doctor has prescribed this medication because he or she has judged that the benefit to you is greater than the risk of side effects. Many people using this medication do not have serious side effects?!.
Tell your doctor right away if you have any serious side effects, including: mental/mood changes (such as depression, memory loss), breast lumps, unusual vaginal bleeding (such as spotting, breakthrough bleeding, prolonged/recurrent bleeding), increased or new vaginal irritation/itching/odor/discharge, severe stomach/abdominal pain, persistent nausea/vomiting, yellowing eyes/skin, dark urine, swelling hands/ankles/feet, increased thirst/urination.
This medication may rarely cause serious problems from blood clots (such as heart attacks, strokes, deep vein thrombosis, pulmonary embolism). Get medical help right away if you have any serious side effects, including: chest/jaw/left arm pain, unusual sweating, sudden/severe headache, weakness on one side of the body, confusion, slurred speech, sudden vision changes (such as partial/complete blindness), pain/redness/swelling of legs, tingling/weakness/numbness in the arms/legs, trouble breathing, coughing up blood, sudden dizziness/fainting.
A very serious allergic reaction to this product is rare. However, get medical help right away if you notice any symptoms of a serious allergic reaction, including: rash, itching/swelling (especially of the face/tongue/throat), severe dizziness, trouble breathing.
This is not a complete list of possible side effects. If you notice other effects not listed above, contact your doctor or pharmacist.
I recommend regular vacations to live longer & healthier. Vacations help shrink stress and anxiety while boosting the mental and physical health of the entire family. We need a brain break, a detour from deadlines and a timeout from technology! It takes effort to unplug from the ever-spinning world around us, but one’s mind, body and spirit will be renewed by re-plugging into the joys of quality time with family and friends. Isn’t it time for you to take a vacation?
IAW.suitebreak.com Free $250 Wellness $
101 year old man who was getting ready to do his 10 marathon What? Can you say that again? I asked him.
He told me that years ago he discovered that when he ate a combination of broccoli, green tea extract and spirulina his energy levels dramatically increased.
My new found 101 year old friend finished the marathon in a respectable 5.5 hours and I hobbled across the line in just over 6.
After the race and the adrenalin died down I found myself thinking about the conversation I had with this guy at the start line.
How could it be possible that a simple combination of foods could give a 101 year old guy enough energy to run a marathon? The researchers found that when specific quantities of these foods are combined.
The quest to live longer has been one of humanities oldest dreams, but while scientists have been searching, a few isolated communities have stumbled across the answer.
On the remote Japanese island of Okinawa, In the Californian town of Loma Linda and in the mountains of Sardinia people live longer than anywhere else on earth.
In these unique communities a group of scientists have dedicated their lives to trying to uncover their secrets.
According to the U.S. Census Bureau, there are about 500,000 centenarians in the world, and almost 100,000 in the United States. And the population is rapidly growing. The agency projects by 2050 there will be 1.1 million centenarians in America alone. Meanwhile, researchers at Boston University predict there will be even more, estimating some 3 million baby boomers will live to be 100 or older.
This begs the question: How can you live healthfully into your 100s? Experts say having good genes is half the battle, but lifestyle clearly contributes too. Forbes Woman asked current 100-year-olds to share their secrets for healthy living. Medical professionals insist that beginning these practices early can easily add decades to your lifetime.
By now, you probably know that what you eat has a profound impact on your health. The mantra, “You are what you eat” is really true. But you need to consider not only WHAT you buy, but how you cook it.
Eating most of your food raw is ideal. But most of us are not going to be able to accomplish a completely raw diet, and we’ll end up cooking some percentage of our food.
Smart food preparation starts with high quality foods and food preparation and that means saying sayonara to your microwave oven. Need to sterilize a dishcloth? Use your microwave. But zapping your casserole is a BAD idea if you are interested in preparing healthy food.
Why the no nukes policy? When it comes to microwave ovens, the price for convenience is to compromise your health. In this article, I will review what we know about the effects of microwaves on your food and on your body.
Sad State of Our Soils
Over the past century, the quality of fresh food has declined due to soil depletion, unsustainable farming practices, overproduction of crops, and the use of pesticides and herbicides. You can no longer assume you’re getting all of the vitamins, minerals, enzymes, and phytonutrients you need by eating a multitude of fresh produce even if you’re eating organically.
Not surprisingly, a calorie today will provide you less nutrition than a calorie from 100, or even 50 years ago.
Three recent studies of historical food composition have shown 5 to 40 percent declines in some of the minerals in fresh produce, and another study found a similar decline in our protein sources.1
So now, more than ever, you must be careful to maximize the “bang for your buck” when it comes to the foods you eat.
Research shows that your microwave oven will NOT help you in these efforts and in fact will threaten your health by violently ripping the molecules in your food apart, rendering some nutrients inert, at best, and carcinogenic at its worst.
Convenience Comes at Significant Toxic Threat to You and Your Family
Microwaves heat food by causing water molecules in it to resonate at very high frequencies and eventually turn to steam which heats your food. While this can rapidly heat your food, what most people fail to realize is that it also causes a change in your food’s chemical structure.
There are numerous issues that have emerged since microwave ovens were first introduced to consumers more than 40 years ago, besides depleting your food’s nutritional value, which will be addressed a bit later.
The first thing you probably noticed when you began microwaving food was how uneven the heating is.
“Hot spots” in microwaved food can be hot enough to cause burnsor build up to a “steam explosion.” This has resulted in admonitions to new mothers about NOT using the microwave to heat up baby bottles, since babies have been burned by super-heated formula that went undetected.
Another problem with microwave ovens is that carcinogenic toxins can leach out of your plastic and paper containers/covers, and into your food.
The January/February 1990 issue of Nutrition Action Newsletter reported the leakage of numerous toxic chemicals from the packaging of common microwavable foods, including pizzas, chips and popcorn. Chemicals included polyethylene terpthalate (PET), benzene, toluene, and xylene. Microwaving fatty foods in plastic containers leads to the release of dioxins (known carcinogens) and other toxins into your food. 8 2
One of the worst contaminants is BPA, or bisphenol A, an estrogen-like compound used widely in plastic products. In fact, dishes made specifically for the microwave often contain BPA, but many other plastic products contain it as well.
Microwaving distorts and deforms the molecules of whatever food or other substance you subject to it. An example of this is blood products.
Blood is normally warmed before being transfused into a person. Now we know that microwaving blood products damages the blood components. In fact, one woman died after receiving a transfusion of microwaved blood in 1991, which resulted in a well-publicized lawsuit.
Microwave Radiation Leakage
You may have heard that there is some danger of microwaves escaping from your microwave while it’s operating. This was more of a risk with earlier models than with recent ones, which undergo more rigorous testing.
Theoretically, there are very small amounts of radiation leakage through the viewing glass, but the FDA reports these levels are “insignificant” and “well below the level known to harm people.”
The FDA has been regulating microwave ovens since 1971 through its electronic product radiation control program, which is mandated by the Electronic Product Radiation Control provisions of the Food Drug and Cosmetic Act3.
The FDA limits the amount of microwaves that can leak from an oven throughout its lifetime to 5 milliwatts (mW) per square centimeter at approximately 2 inches from the oven surface. Because microwave energy decreases dramatically as you move away from the source of the radiation, a measurement made 20 inches from your oven would be approximately one-hundredth of the value measured at 2 inches.2
The federal standard also requires all ovens to have “two independent interlock systems that stop the production of microwaves the moment the latch is released or the door is opened.” And a monitoring system is also required, which stops the operation if one or both interlock systems fail.
You would think, with all these tests and regulations, that you’d be safe. However, according to Powerwatch, a non-profit independent organization with a central role in the microwave radiation debate:
“Even when the microwave oven is working correctly, the microwave levels within the kitchen are likely to be significantly higher than those from any nearby cellular phone base-stations. Remember also that microwaves will travel through walls if the microwave oven is against an inside wall.”
Powerwatch also states that we don’t really know if the current regulations about leakage are truly safe and recommends ovens be checked at least annually, since microwave emissions can change with normal use.
You might also consider purchasing a $20 testing device that allows you to check the radiation in your home.
Make sure that, if you are going to use your microwave for cleaning sponges or for any use at all, regularly examine the door and hinges to make sure they are sealing properly. If the door doesn’t close correctly, or if it’s warped, bent, or otherwise damaged, don’t use it at all!
But even if there’s nothing wrong with your microwave, keep in mind that standing a foot away from it while it’s running can expose you to upwards of 400 milliGauss, and a mere 4 milliGauss has been firmly linked to leukemia. It would certainly be wise to avoid letting your children stand near the microwave when it’s running, and avoid it yourself as much as possibleespecially if you’re pregnant. Also, since your eyes are known to be particularly susceptible to microwave radiation (high microwave exposures are known to cause cataracts), I recommend stepping away from your microwave while it’s in use.
New Study Confirms Microwaves Affect Your Heart
A recent study examining the effects 2.4 GHz radiation (which is the frequency of radiation emitted by Wifi routers and microwave ovens) on the heart was just completed. The study found “unequivocal evidence” that microwave frequency radiation affects the heart at non-thermal levels that are well below federal safety guidelines, according to Dr. Magda Havas of Trent University4. Dr. Havas says:
“This is the first study that documents immediate and dramatic changes in both heart rate and heart rate variability caused by an approved device that generates microwaves at levels well below (0.3 percent) federal guidelines in both Canada and the United States.”
No longer can skeptics claim that microwaves produce no immediate biological effects at ordinary household levels! The study will be appearing in a peer-reviewed journal sometime during the summer of 2010. If you are experiencing rapid or irregular heartbeat, pain or pressure in your chest, you will want to visit your physician and share this video with him or her (second video on this page). There is also evidence that this same frequency of radiation causes blood sugar to spike in susceptible individuals and may actually be the cause of one type of diabetes.
Microwaving Also Zaps the Nutrients Right Out of Your Food
There has been surprisingly little research on how microwaves affect organic molecules, or how the human body responds to consuming microwaved food. Wouldn’t you expect that a product that sits in more than 90 percent of kitchens, as well as practically every break room in the country, would have been thoroughly investigated for safety?
The handful of studies that have been done generally agree, for the most part, that microwaving food damages its nutritional value. Your microwave turns your beautiful, organic veggies, for which you’ve paid such a premium in money or labor, into “dead” food that can cause disease! Heating food, in and of itself, can result in some nutrient loss, but using microwaves to heat food introduces the additional problem of the “microwave effect,” a phenomenon that will be discussed in detail later.
The majority of studies on microwaves and nutrition were conducted prior to 2000, I suspect because the focus of radiation research of late has shifted toward a more ominous threat: environmental radiation from electromagnetic devices, such as cell phones and computers, which has mushroomed into a gigantic cloud of electrosmog worldwide over the past decade.
Nevertheless, some excellent scientific data has been gathered regarding the detrimental effects of microwaves on the nutrients in your food:
A study published in the November 2003 issue of The Journal of the Science of Food and Agriculture5 found that broccoli “zapped” in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants. There were also reductions in phenolic compounds and glucosinolates, but mineral levels remained intact.
A 1999 Scandinavian study of the cooking of asparagus spears found that microwaving caused a reduction in vitamin C6.
In a study of garlic, as little as 60 seconds of microwave heating was enough to inactivate its allinase, garlic’s principle active ingredient against cancer7.
A Japanese study by Watanabe showed that just 6 minutes of microwave heating turned 30-40 percent of the B12 in milk into an inert (dead) form8. This study has been cited by Dr. Andrew Weil as evidence supporting his concerns about the effects of microwaving. Dr. Weil wrote:
“There may be dangers associated with microwaving food… there is a question as to whether microwaving alters protein chemistry in ways that might be harmful.”
A recent Australian study showed that microwaves cause a higher degree of “protein unfolding” than conventional heating.
Microwaving can destroy the essential disease-fighting agents in breast milk that offer protection for your baby. In 1992, Quan found that microwaved breast milk lost lysozyme activity, antibodies, and fostered the growth of more potentially pathogenic bacteria10.
Quan stated that more damage was done to the milk by microwaving than by other methods of heating, concluding: “Microwaving appears to be contraindicated at high-temperatures, and questions regarding its safety exist even at low temperatures.”
Another study about breast milk/infant formula by Lee in 198911 found vitamin content becomes depleted by microwaving, and certain amino acids are converted into other substances that are biologically inactive. Some altered amino acids are poisons to the nervous system and kidneys. (Numerous authors mention this study, yet I was unable to find the original article/study, so I cannot personally validate.)
Although many of the above studies are not new, there is certainly ample evidence that microwaving is NOT good for your food.
How Your Microwave Actually Heats Your Food
Microwaves are a form of electromagnetic radiationwaves of electrical and magnetic energy moving together through space. EM radiation ranges from very high energy (gamma rays and x-rays) on one end of the spectrum to very low energy (radio waves) on the other end of the spectrum. Microwaves are on the low energy end of the spectrum, second only to radio waves. They have a wavelength of about 4.8 inchesabout the width of your head. Microwaves are generated by something called a magnetron (a term derived from the words “magnet” and “electron”), which is also what enabled airborne radar use during WWII. Hence the early name for microwave ovens: radar ranges.
A magnetron is a tube in which electrons are subjected to both magnetic and electrical fields, producing an electromagnetic field with a microwave frequency of about 2,450 megaHertz (MHz), which is 2.4 gigaHertz (GHz). Microwaves cause dielectric heating. They bounce around the inside of your oven and are absorbed by the food you put in it. Since water molecules are bipolar, having a positive end and negative end, they rotate rapidly in the alternating electric field. The water molecules in the food vibrate violently at extremely high frequencies like millions of times per second creating molecular friction, which heats up the food.
If the food or object place in the microwave had no water it would not be able to have this resonance heating type effect and would remain cool. Or, as investigative journalist William Thomas12 calls it, “electrical whiplash.” Structures of the water molecules are torn apart and forcefully deformed. This is different from conventional heating of food, whereby heat is transferred convectionally from the outside, inward. Microwave cooking begins within the molecules where water is present.
Contrary to popular belief, microwaved foods don’t cook “from the inside out.” When thicker foods are cooked, microwaves heat the outer layers, and the inner layers are cooked mostly by the conduction of heat from the hot outer layers, inward.
Since not all areas contain the same amount of water, the heating is uneven. Additionally, microwaving creates new compounds that are not found in humans or in nature, called radiolytic compounds. We don’t yet know what these compounds are doing to your body. In addition to the violent frictional heat effects, called thermic effects, there are also athermic effects, which are poorly understood because they are not as easily measured. It is these athermic effects that are suspected to be responsible for much of the deformation and degradation of cells and molecules.
As an example, microwaves are used in the field of gene altering technology to weaken cell membranes. Scientists use microwaves to actually break cells apart. Impaired cells then become easy prey for viruses, fungi and other microorganisms. Another word for these athermic effects is the “microwave effect,” a subject of controversy that I’ll get into a bit later.
When your tissues are directly exposed to microwaves, the same violent deformations occur and can cause “microwave sickness.” People who have been exposed to high levels of microwave radiation experience a variety of symptoms, including:
Insomnia, night sweats, and various sleep disturbances
Headaches and dizziness
Swollen lymph nodes and a weakened immune system
Depression and irritability
Nausea and appetite loss
Vision and eye problems
Frequent urination and extreme thirst
There is a good amount of data emerging that people are suffering, to various degrees, these kinds of symptoms from living next to cell phone towers and other high-frequency radiation emitting antennas, which emit microwaves around the clock. According to Professor Franz Adelkofer, a leading scientist in the area of biological effects of EMF fields:
“There is real evidence that hyperfrequency electromagnetic fields can have geno-toxic effects. And this damaged DNA is always the cause of cancer. We’ve found these damaging effects on the genes at levels well below the safety limits. That’s why we think it’s urgent to base our safety limits on the biological effects, not the thermic ones. They should be based on biology, not on physics.”
Twenty Years of Russian Research Supports Microwave Concerns
The Nazis are credited with inventing the first microwave-cooking device to provide mobile food support to their troops during their invasion of the Soviet Union in World War II14. These first microwave ovens were experimental. After the war, the US War Department was assigned the task of researching the safety of microwave ovens. But it was the Russians who really took the bull by the horns.
After the war, the Russians had retrieved some of these microwave ovens and conducted thorough research on their biological effects. Alarmed by what they learned, the Russians banned microwave ovens in 1976, later lifting the ban during Perestroika. Twenty years of Russian research (and German studies as far back as 1942 in Berlin) make a strong argument against the safety of microwave cooking.
Their findings led the Russian government to issue an international warning about possible biological and environmental damage associated with the use of microwave ovens and other similar frequency electronic devices (e.g. mobile phones). I was not able to personally evaluate any of these older bodies of research, since those documents are now difficult to track down, so I can’t attest to their methodology or conclusions. All you can do is weigh their findings appropriately, as best you can. The Powerwatch article cited above summarizes the Russian research quite well, which I will duplicate below.
Russian investigators found that carcinogens were formed from the microwaving of nearly all foods tested.
The microwaving of milk and grains converted some of the amino acids into carcinogenic substances.
Microwaving prepared meats caused the formation of the cancer-causing agents d-Nitrosodienthanolamines.
Thawing frozen fruits by microwave converted their glucoside and galactoside fractions into carcinogenic substances.
Extremely short exposure of raw, cooked or frozen vegetables converted their plant alkaloids into carcinogens.
Carcinogenic free radicals were formed in microwaved plants especially root vegetables.
Structural degradation leading to decreased food value was found to be 60 to 90 percent overall for all foods tested, with significant decreases in bioavailability of B complex vitamins, vitamins C and E, essential minerals, and lipotropics (substances that prevent abnormal accumulation of fat).
I might add that this finding is supported by the 1998 Japanese study by Watanabe about vitamin B12 in milk, cited above.
Some fairly compelling evidence supporting the destructive effects of microwaves comes from a highly cited study by a Swiss food scientist named Hans Hertel. Dr. Hertel was the first scientist to study the effects of microwaved foods on the blood and physiology of human beings. His small study, coauthored by Dr. Bernard Blanc of the Swiss Federal Institute of Technology and the University Institute for Biochemistry, revealed the degenerative forces produced by microwave ovens on the foods they cooked. Dr. Hertel concluded that microwave cooking changed the nutrients in the food, and that changes that could cause negative health effects took place in the blood. Hertel’s conclusions were that microwaving food resulted in:
Increased cholesterol levels
Decreased numbers of leukocytes (white blood cells), which can suggest poisoning
Decreased numbers of red blood cells
Production of radiolytic compounds
Decreased hemoglobin levels, which could indicate anemia
Not surprisingly, Dr. Hertel’s study was met with great resistance from those with much to lose. A gag order against Dr. Hertel was issued by a Swiss trade organization in 1992, which was later removed in 1998. But an American journalist, Tom Valentine, published the results of Hertel’s study in Search for Health in the spring of 199215. The study was not without its shortcomings. It involved only eight participants, of which Hertel was one. As compelling as his findings were, his methodology did not stand up to the scientific rigors of the field.
In spite of Hertel’s methodological shortcomings, his findings do raise concerns about what this form of radiation is doing to your food and should be taken as a launching point to larger, more robust studies in the future. Hertel wrote:
“There are no atoms, molecules, or cells of any organic system able to withstand such a violent, destructive power for any period of time. This will happen even given the microwave oven’s low power range of milliwatts.”
Why You Should Never Microwave Your Food
Published on February 24, 2015, Last Updated on March 2, 2015
Microwaving is a simple, convenient cooking option for people on the go. The microwave oven has been a mainstay in the US for 30+ years, virtually transforming society and how we view food. But despite its wonders, the question that has been avoided remains: are microwaves the healthiest cooking option? The answer is, of course, no, as there are much better options available that will ensure nutrients will remain in your food.
How Does Microwaving Work?
Before we dive into the research on the possible effects and safety of microwave ovens, lets clarify what a microwave is. A microwave is a form of non-ionizing radiation. As a matter of contrast, ionizing radiation changes the electromagnetic nature of atoms, or ionizes them. This alters the way they interact with other atoms and molecules around them. X-rays, gamma radiation, and nuclear medicine (CT scans, barium swallows, and mammograms) are types of ionizing radiation. Your food is being zapped by high-frequency waves of heat, and some people argue that this radiation can be harmful to your health.
The Best Cooking Options for Maintaining Nutrition
Microwaving cooks the food at very high temperatures in a very short amount of time. This results in a great deal of nutrient loss for most foods, especially vegetables. Our foods are also subjected to nutrient loss when we boil, fry, or roast our food. Boiling vegetables, for example, leeches most of the nutrients (including antioxidants) into the water. The best option for cooking vegetables that will result in only a minor loss of nutrients is steaming. Sauting and baking at low temperatures is also a viable option that will retain more nutrients than microwaving, boiling, or frying. Of course, by making the majority of your diet raw, with some added dietary fat to help absorb the fat-soluble vitamins (A, D, E, and K), youll ensure a high level of nutrient intake.
Adding To the Toxic Load
When it comes specifically to microwaves, damage to the food itself isnt the only concern. Many microwavable foods are processed and in packaging that contains an assortment of chemicals. Chemicals found in many of these containers include benzene, toluene, polyethylene terpthalate (PET), xylene, and dioxins (known carcinogens). At high temperatures, it is likely that chemicals can absorb into the food, and intake of these chemicals presents a high health risk. Whats more, the chemicals in the food themselves are also a cause for concern.
Perhaps one of the most dangerous contaminants in microwavable food is BPA. A watchdog report from the Milwaukee-Journal Sentinel found this estrogen-like plastic leaked from all packaging into the food tested.  BPA disrupts normal hormone activity. Infertility, low-libido, cardiac disease, mental disorders, allergies, high blood pressure, and weight gain have all been linked to BPA exposure. The simple fact is, when you use a microwave, youre getting a lot more than the food you eat.
One Final Thought
Over the last 30 years, the science and research has come a long way to understand how microwaves affect proteins, antioxidants, and overall nutrient content of food. Weve also learned how many toxins flood our food when zapped in the packaging. Today we should not be surprised by these dangers. Instead of microwaving, stick to raw foods as the primary aspect of your diet. When you do cook, try steaming and baking as your main cooking methods.
Many studies support the belief that having an upbeat and positive attitude will translate into living a longer, healthier life, and conversely, that a pessimistic outlook promotes ill health and can shave years off your life.
For example, in one study,1 the tendency to always expect the worst was linked to a 25 percent higher risk of dying before the age of 65.
Perhaps one of the most well-known forerunners of “the science of happiness” was Norman Cousins, who in 1964 was diagnosed with a life-threatening autoimmune disease.
After being given a 1 in 500 chance of recovery, Cousins created his own laughter therapy program, which he claims was the key to his ultimate recovery. He went on to write the book, “Anatomy of an Illness,” and established the Cousins Center for Psychoneuroimmunology2 in Los Angeles, California.
Without a correct breathing you have a poor cells oxygenation, an acidic pH of the blood, a low mitochondrial energy, a perfect terrain for cancer and all kind of degenerative diseases. If your breathing stops you are dead in max. 3 min, isn’t this a primordial condition to look after? The first thing we do when born is breathing and interestingly enough it is also what deteriorates at the fastest path during our life; along with worsening the breath habits, we must question if this is not the real reason of aging! Aging is actually a deterioration of our respiration with metabolic consequences and organs degeneration due to lack of oxygen, an acidification of cells, calling for a progressing cells apoptosis.
Eating 7 Vegetables & sprouts daily is your key to live to 101+
Low in calories, high in fiber, and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there’s a wide variety of veggies available, and you can use them in a number of different ways.
In addition to eating them raw in a salad, many can be lightly steamed or cooked, and you can boost your consumption by juicing them, or add them to stews and soups. Homegrown sprouts and fermented vegetables are other options that can significantly improve your diet.
Fermenting is one of the best ways to turn ordinary vegetables into superfoods. The culturing process produces beneficial microbes that are extremely important for health as they help balance your intestinal flora, thereby boosting overall immunity.
Fermented foods are also some of the best chelators and detox agents available, meaning they can help rid your body of a wide variety of toxins, including heavy metals.
Since most veggies aren’t very calorie-dense, they should ideally constitute the bulk of your diet by volume. Tragically, very few actually get a healthy amount of veggies in their diet. As noted by Time magazine,1 vegetable consumption has actually declined over the past five years.
“About half of the total U.S. population eats less than 1.5 cups of vegetables a day. And a whopping 87 percent don’t reach the recommended minimum goal of 2 to 3 cups a day.”
More Reasons to Eat Vegetables
If you are in the majority who’s skimping on veggies, you’re really missing out on major health benefits, including the following:2
Healthy glowing skin
Courtesy of their higher water and phytochemical content, vegetables help produce that healthy “glow.”
As noted in the featured article, a “study3 from St. Andrews University concluded that people who ate three additional daily portions of produce for six weeks were ranked as better looking than those with lower intakes.”
The cause for this improvement? The carotenoids pigments that give vegetables their red and orange colors also improve the color of your skin, rendering it more rosy and glowing.
Many vegetables are also known for their anti-aging benefits, helping firm your skin and combat wrinkles.
Low in net carbs (total carbs minus fiber) and high in fiber, eating plenty of vegetables can help you lose and manage your weight in more ways than one.
Simply cutting net carbs and increasing your fiber intake may actually help you achieve results rivaling more complicated diets.
Previous research has demonstrated that fiber has appetite-suppressant qualities that helps you feel more satiated, thereby preventing unhealthy snacking.
Fiber also helps improve metabolic markers such as blood pressure, cholesterol levels, and blood sugar; helps protect your heart and cardiovascular health, and appears to reduce mortality from all causes.
Improves gut health and keeps you “regular”
Constipation is one of the most common bowel problems, impacting nearly 1 in 5 Americans at any given time.
It’s uncomfortable, and can cause bloating and painful cramps.
The fiber and water in vegetables can help prevent this scenario, and promotes optimal gut health in general by nourishing beneficial gut bacteria.
Athletic performance and recovery
Nutrition is imperative for athletic performance. Specific veggies shown to boost endurance and speed up recovery include beetroot juice, tomato juice, and watercress.
As reported in the featured article, one study “found that drinking 16 ounces of organic beetroot juice daily for six days helped men cycle up to 16 percent longer than they did with a placebo beverage.4
Meanwhile 100 percent tomato juice has been found to reduce exercise-induced stress on the body by as much as 84 percent.”5
Improves energy, mood, and psychological well-being
Vegetables help boost energy levels, especially if you cut out net carbs and processed foods at the same time.
Juicing tends to be particularly potent and quick-acting in this regard.
Recent research shows higher vegetable intake can also help you feel calmer and improves your mental well-being.6
Eating fruits and vegetables was also related to greater self-reported curiosity and creativity traits associated with happiness.7
Reduces risk for chronic disease
Vegetables help reduce your risk for many chronic diseases, including diabetes, heart disease, stroke and certain cancers.
In one recent study, eating just over one extra serving of leafy greens a day reduced the risk of type 2 diabetes by 14 percent.8
Part of this benefit is due to the fiber content.
The fiber in vegetables is broken down into health-promoting short chain fatty acids (SCFAs) by your gut bacteria, and SCFAs have been shown to lessen your risk of inflammatory diseases.9
Boosts healthy immune function
Researchers have discovered10 that a gene called T-bet which is essential for producing critical immune cells in your gut is activated by leafy green vegetables.
These immune cells, called Innate lymphoid cells (ILCs), reside in the lining of your digestive tract, and ILCs are thought to be essential for:11
Maintaining balance between tolerance, immunity and inflammation in your body
Producing interleukin-22 (IL-22), a hormone that can protect your body from pathogenic bacteria
Maintaining healthy intestinal balance by promoting growth of beneficial bacteria and healing small wounds and abrasions in the gut
Helping resolve cancerous lesions and prevent the development of bowel cancers
Preventing food allergies, inflammatory diseases, and obesity
The Health Benefits of Purple Foods
Vegetables contain an array of antioxidants and other disease-fighting compounds that are very difficult to get anywhere else. Plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce, get rid of old cells, and maintain DNA integrity. Many of the benefits associated with vegetables are due to the natural pigments in the food.
While it’s advisable to eat all the “colors of the rainbow,” purple foods tend to stand out above the crowd, courtesy of their potent antioxidants called anthocyanins.12 Research has linked anthocyanins to a reduced risk for a number of diseases, including cancer, cardiovascular disease, and neurological dysfunction and decline.
They also help prevent obesity and diabetes, in part by inhibiting certain enzymes in your digestive tract, and by supporting healthy blood sugar control. They also have potent anti-inflammatory effects, which helps explain their protective effects against chronic disease. Deep red and blue foods including all berries and cherries are also loaded with beneficial antioxidants. Vegetables high in anthocyanins include:
Cruciferous Veggies Are an Important Part of an Anti-Cancer Diet
Vegetables are also a key component if you want to reduce your risk of cancer.13,14 Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, appear to be particularly important, and have been repeatedly shown to help prevent certain cancers by inhibiting cancer cell growth and promoting apoptosis (cell death). According to Olga Azarenko, a scientist at the UC Santa Barbara laboratories, whose research shows how the healing power of these vegetables works at the cellular level:15
“Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower. These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables.”
Broccoli, and even more so broccoli sprouts, contain the highest amounts of isothiocyanates. Other vegetables containing isothiocyanates include the following:
The isothiocyanates in these vegetables sparks hundreds of genetic changes, activating some genes that fight cancer and switch off others that fuel tumors.16 According to one recent study,17 “research suggests that cruciferous vegetables are not only an important source of nutrients, but perhaps a key to eliminating cancer as life threatening disease.” Besides breast cancer, studies have confirmed the protective benefits of these vegetables for other types of cancer as well, such as:
Bladder cancer Researchers found that the higher the intake of cruciferous vegetables, the lower the risk of bladder cancer in men by as much as 50 percent18
Lung cancer Researchers found that men with detectable amounts of isothiocyanates in their bodies had a 36 percent lower chance of developing lung cancer over 10 years19
Prostate cancer Just a few additional portions of broccoli each week was found to protect men from prostate cancer20
Liver cancer Recent research suggests eating broccoli three to five times per week can lower your risk of liver cancer, and help prevent the development of nonalcoholic fatty liver disease (NAFLD)21,22,23
The ‘Trick’ to Maximizing Sulforaphane in Your Broccoli
One naturally occurring isothiocyanate known for its potent anti-cancer activity is sulforaphane, which is formed when you chop or chew broccoli (this combines its precursor glucoraphanin and the enzyme myrosinase). Once swallowed, gut bacteria help release some of broccoli’s sulforaphane so your body can benefit, but it’s a tricky proposition because sulforaphane is attached to a sugar molecule with a sulfur bond.
In order for the sulforaphane to be released, an enzyme in the broccoli breaks off the sugar to release it. However, the sulforaphane can be easily inactivated by a sulfur-grabbing protein.
Researchers have found that one of the best ways to maximize sulforaphane your body can use is to heat the broccoli for 10 minutes at 140 degrees Fahrenheit (or steam it lightly for three to four minutes until it’s tough-tender).24 This was just enough heat to kill the epithiospecifier protein, which attaches to the sulfur and greatly depletes the amount of bioavailable sulforaphane.
Another option is to eat broccoli sprouts. Fresh broccoli sprouts are FAR more potent than whole broccoli, allowing you to eat far less in terms of quantity. Tests have revealed that 3-day-old broccoli sprouts consistently contain anywhere from 10 to 100 times the amount of glucoraphanin the precursor to sulforaphane found in mature broccoli.25
Luteolin Another Important Anti-Cancer Compound
Luteolin is another important anti-inflammatory plant compound found in certain vegetables, including celery, peppers, and carrots. It’s previously been linked with lower rates of age-related memory loss in mice,26 but more recently, researchers discovered it may also slow the development of breast cancer27,28 particularly cancer caused by hormone replacement therapy (HRT).
According to the researchers, benign lesions in breast tissues may turn into tumors if they receive a “trigger” such as progestin, which attracts blood vessels and “feeds” the lesions, allowing them to expand. When this occurs, the breast cancer cells “take on stem cell-like properties, which can make them harder to kill,” the study’s lead researcher stated.
However, when breast cancer cells were exposed to luteolin in the lab, their viability markedly decreased. Not only did the blood vessels feeding the cells significantly decline, but their “stem cell-like properties” were also reduced, resulting in an anti-tumor effect. The researchers then tested luteolin on mice with breast cancer and similar benefits were observed.
Sprouts, a Living Food With Amazing Health Benefits
If you struggle getting enough vegetables into your diet, try juicing, and add sprouts. Sprouts are exceptionally packed with nutrients, including antioxidants, minerals, vitamins and enzymes that protect against free radical damage, so in terms of volume you can get away with eating far less.
The content of vitamins and essential fatty acids increase dramatically during the sprouting process. Sunflower seed and pea sprouts tend to top the list of all the seeds that you can sprout and are typically each about 30 times more nutritious than organic vegetables you can even harvest in your backyard garden.
The quality of the protein and the fiber content of beans, nuts, seeds and grains also improve when sprouted because minerals, such as calcium and magnesium, bind to protein, making them more bioavailable. Sprouts can also contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, amino acids and essential fats from other foods.
Sprouts support healthy cell regeneration, and have an alkalinizing effect on your body that is thought to protect against disease, including cancer (as many tumors are acidic). Abundantly rich in oxygen, sprouts also help protect against viruses and bacteria that cannot survive in an oxygen-rich environment.
Sprouts are the ultimate locally-grown food, and can easily be grown in your own kitchen, so you know exactly what you’re eating. Another boon is their low cost. Sprouts-as-medicine.com29 is a good source for things relating to sprouts: their health benefits, recipes, and how to grow your own.
The British verticalveg.org30 is another. The latter gives helpful growing tips for each month of the year. One of the benefits of sprouts is that you can grow them year-round, even when it’s cold and dark. The article 6 Easy Steps to Sprout Heaven31 teaches you how to grow your own sprouts, from start to finish. Some of the most commonly sprouted beans, nuts, seeds and grains include:
Broccoli: known to have anti-cancer properties, courtesy of the enzyme “sulforaphane”
Alfalfa: a significant dietry source of phytoestrogens. Also a good source of vitamins A, B, C, D, E, F, and K
Wheat grass: high in Vitamins B, C, E and many minerals
Mung bean: good source of protein, fiber, vitamin C and A
Clover: significant source of isoflavones
Lentil sprouts: contain 26 percent protein, and can be eaten without cooking
Sunflower: contains, minerals, healthy fats, essential fatty acids, fiber, and phytosterols. It’s also one of the highest in protein
Pea shoots: good source of vitamins A, C and folic acid and one of the highest in protein
My Most Recommended Vegetables List
My recommended list of vegetables (below) provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content (think: starch is “hidden sugar”). Organic and locally grown vegetables are ideal for maximizing nutrition, limiting pesticide exposure, and increasing freshness. Avoid wilted vegetables, as they lose much of their nutritional value once they wilt.
Again, juicing is a great way to boost your vegetable intake. When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down.
Highly Recommended Vegetables
Avocado, very high in healthy monounsaturated fat
Green and red cabbage
Lettuce: romaine, red leaf, green leaf
Peppers: red, green, yellow and hot
Use sparingly due to high carbohydrate levels
Vegetables (or commonly perceived vegetables) to Avoid
Highly Recommended Foods to live to 101++
If you like to eat, you should have extra incentive to live longer. Just thinkif you add only five years to your lifethat means you get to eat at least 5,500 more meals. These foods will add length to your life…they’re all backed by major independent studies.
Tomatoes contain a very powerful antioxidant called lycopene. Studies show lycopene cuts cancer rates by 40% and heart disease by 50%. And it makes the elderly function better mentally. Tomato sauce has five times as much lycopene as fresh tomatoes. And surprisingly, canned tomatoes have three times as much.
2. Olive oil
Reduces death from heart disease and fights cancer. Use extra virgin olive oil.
3. Red or purple grapes
Grape juice and red wine increase longevity. Two alcoholic drinks per day maximum.
Packed with antioxidants. Garlic fights cancer and heart disease and overall is anti-aging.
Follows right behind garlic for antioxidant protection. It’s rich in folic acid, which helps fight cancer, heart disease and mental disorders and may help prevent Alzheimer’s.
6. Salmon and other fatty fish
These contain lots of omega-3 fatty acids, which fight virtually every disease and keep your brain and heart functioning optimally. They also lower inflammation. Caution: make sure your salmon is wild Pacific or Alaskan salmon. Farm and Atlantic salmon can be contaminated.
Eat over five ounces per week. They can cut heart attack deaths by 40% in women. People who eat about two ounces of nuts four times a week tend to live longer; in fact, up to two to three years longer! Almonds and walnuts lower cholesterol.
Unsalted are best for you. And eat them raw if you can. You may want to avoid nuts altogether during pregnancy if you have a family history of asthma. If you have most any disease, or any kind of insulin-related problems, you may want to avoid large amounts of seeds and nuts except for flax, chia and walnuts.
Blueberries are high in antioxidants. One-half cup a day can retard aging and block brain changes leading to fading memory. Other dark, richly colored berries run neck-and-neck with blueberries.
9. Matcha green tea and black tea (maybe white too)
One cup per day of Matcha green tea can cut heart disease risk in half. (Note: Instant or bottled have little effect.) Other beneficial effects include improved mental alertness; lower blood cholesterol and triglyceride levels; reduced blood pressure; lower risk of breast, colon, lung, ovarian and prostate cancers; protection against Type II diabetes; improved exercise performance and lowered risk of obesity.
New studies show pomegranate to be one of the richer sources of antioxidants.
You will live a long, healthy life to the extent you can: prevent oxidation; reduce inflammation; prevent glycation; and enhance methylation. Start with your diet to reverse aging. You’ll never have a chance to relive this moment.
http://www.your101ways.com Add YEARS to your LIFE & LIFE to your YEARS!
Drinking one can of soda a day creates 15.6 extra pounds a year.
But what does it do to your food intake?
If you take a child to a fast food restaurant and give him a can of coke, does he eat more or less?
He eats more.
But how can he eat more if he just consumed 150 calories?
His leptin doesnt work. There is nothing telling him that he is full.
These sugary drinks suppress the leptin. And the big food companies know it. They are making you fat on purpose so you will buy and drink more.
Finally to live to 101+ you must avoid cell phones!
- We love our smartphones, but it turns out there are dangers associated with using cell phones.
- Thousands of studies link cell phone radiation to a long list of serious illnesses including cancer. Cell phone radiation exposure has been principally linked to two types of brain tumor:gliomas and acoustic neuromas.
- Cell phone radiation exposure has also been linked to many other cancers, including:
- Cancer of the Pituitary Gland
- Thyroid Cancer
- Melanoma Risk
- Stem Cell Cancer
- Parotid Malignant Tumors
- Lymph Node Cancer
- Multifocal Breast Cancer
- Eye Cancer
- In 2015, 190 scientists from 39 nations submitted an appeal to the United Nations, UN member states, and the World Health Organization (WHO)to encourage precautionary measures, to limit EMF exposures, and to educate the public about health risks particularly to children and pregnant women.
- The most effective method of protection from cell phone radiation is complete avoidance. If thats not possible, start bytakingthese precautionary steps:
- Limit cell phone calls to those that are absolutely necessary
- Avoid making or receiving calls in places with bad reception
- Put your phone on airplane mode when you are not using its wireless functions
- Avoid carrying your cell phone in your pocket or anywhere on your body when its switched on
- Use earphones, preferably an airtube headset, so you wont have to put your cell phone close to your head (Note: Do NOT a Bluetooth headset which also emits radiation)
- Do not take your cell phone into your bedroom at night. If you must, keepit in airplane mode and as far from your head as possible
- Choose to text instead of calling whenever possible
- If a long conversation is in place, opt to meet the person directly or call on a land line
Health benefits of sex to 101+:
Sex is a natural painkiller because oxytocin is released.
Bonding between couples improves as a result of a release of oxytocinalso known as the “cuddling hormone.”
Studies have linked sex with a reduction in blood pressure.
Sex may help save your heart, as a British study uncovered that men who have frequent sex are less likely to develop heart disease.
Sex is a natural stress-bustera study conducted on mice found that mice who had frequent sex were less stressed.
Sex can also help improve mood, which can alleviate anxiety and depression.
Sex is a natural sleep-aid as it releases dopamine.
Frequent sex helps your body build antigens, which boosts your immune system and prevents the risk of illness.
Some studies have suggested that frequent sex among males reduces the risk of prostate cancer.
Sex can help regulate hormones in females.
Sex can help strengthen pelvic muscles which can prevent bladder leaks.
Studies have suggested that sex boosts happiness more than money.
Sex helps boost and improve stamina, flexibility, and strength based on its various positions.
We’re pretty sure that these 13 reasons have convinced you not only to “get busy” tonight but make sex a more regular part of your routine.
We offer Hands ON Training on Biofeedback, Nutrition and natural pain management for only $1500 including required devices and certification.
After training & certification, you will be qualified to join our Lunch & Learn/retreats team to deliver seminars & Biofeedback Assessments worldwide.