Your Road to Wellness

Vegetables

Reasons for eating a plant based diet

Posted by on 10:45 am Cardiovascular Disease, Diet, Eating, Fat, General Health, Health Risk, Vegetables, Wellness | 0 comments

There are many reasons why eating a plant based diet makes sense.  This research included 131, 342 participants. Of this, 85 013 were women (64.7%) and 46 329 were men (35.3%) (Song M, et.al., 2016).

The researchers found that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality.  Processed red meat was the most harmful form of animal protein these researchers found.

The type of fat we eat is also important because we react differently depending on the source.  We know that it is important to have a healthy endothelial function because the endothelium is the inner layer of the blood vessels.

 

We also know the importance of having low inflammation since that’s a risk factor for all chronic diseases and especially cardiovascular disease.   This study indicated that exchanging saturated fat from butterfat for a plant-based fat consisting of polyunsaturated fatty acids in a mixed meal may decrease inflammation after the meal when measured with the inflammatory markers IL-6 and TNF-alpha (Masson CJ, Mensink RP, 2011).  Soluble vascular cell adhesion molecule-1, a protein related to the endothelium and a marker of atherosclerosis, was also decreased after the meal containing the plant-based fat.

 

References

Song M1, Fung TT2, Hu FB3, Willett WC3, Longo VD4, Chan AT5, Giovannucci EL.  Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.  JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182.

Masson CJ, Mensink RP. Exchanging saturated fatty acids for (n-6) polyunsaturated fatty acids in a mixed meal may decrease postprandial lipemia and markers of inflammation and endothelial activity in overweight men. J Nutr. 2011 May;141(5):816-21. doi: 10.3945/jn.110.136432. Epub 2011 Mar 23.

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
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This function is involved in a variety conditions from viral diseases to heart disease, stroke and diabetes

Posted by on 7:25 am Cardiovascular Disease, Diet, Diseases, Eating, General Health, Green tea, Health, Nut consumption, Stay healthy, The Learn to Eat Plan, Vegetables, Wellness | 0 comments

Vascular endothelial cells line the entire circulatory system, from the heart to the smallest capillaries.  

The endothelium is the inner layer of the blood vessels and is extremely important.

When the endothelium is functioning normally, it helps to regulate blood clotting, assists the body’s immune response, controls the volume of fluid and the amount of electrolytes and other substances that pass from the blood into the tissues, and produces dilation or constriction of the blood vessels.

The endothelium is directly involved in peripheral vascular disease, stroke, heart disease, diabetes, insulin resistance,  chronic kidney failure, tumor growth, metastasis, venous thrombosis, and severe viral infectious diseases (Rajendran P, et.al., 2013).

Free radicals can disrupt the balance of NO (Nitric Oxide), damage the endothelium, and leave it overly permeable, allowing toxins to pass into body tissues (Rubanyi GM, Vanhoutte PM. et.al., 1986).

How can you keep the endothelium healthy?

A high nutrient, low glycemic index plant based diet will go a long way.  In addition to that you can eat some blueberries.

In this double blind crossover study the researchers gave the participants blueberry flavonoids and measured flow-mediated dilation (Rodriguez-Mateos A, et.al., 2013).

They found a significant increase in flow-mediated dilation at 1-2 and 6 h after consumption of the blueberry polyphenols.

The researchers concluded that blueberry intake acutely improves vascular function in healthy men.

You can also drink green tea.

Low-mediated dilation significantly improved after drinking green tea, and has a beneficial effect on endothelial function (Alexopoulos N, et.al., 2008).

References

Alexopoulos N1, Vlachopoulos C, Aznaouridis K, Baou K, Vasiliadou C, Pietri P, Xaplanteris P, Stefanadi E, Stefanadis C.The acute effect of green tea consumption on endothelial function in healthy individuals. Eur J Cardiovasc Prev Rehabil. 2008 Jun;15(3):300-5.

Rajendran P, Rengarajan T, Thangavel J, Nishigaki Y, Sakthisekaran D, Sethi G, Nishigaki I.The vascular endothelium and human diseases. Int J Biol Sci. 2013 Nov 9;9(10):1057-69.

Rodriguez-Mateos A1, Rendeiro C, Bergillos-Meca T, Tabatabaee S, George TW, Heiss C, Spencer JP.Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activityAm J Clin Nutr. 2013 Nov;98(5):1179-91.

Rubanyi GM, Vanhoutte PM. Superoxide anions and hyperoxia inactivate endothelium-derived relaxing factor.Am J Physiol. 1986 May;250(5 Pt 2):H822-7.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What type of protein is best if you want to live longer?

Posted by on 7:32 am Cardiovascular Disease, Diet, Eating, General Health, Health Risk, Nut consumption, The Learn to Eat Plan, Tissue Recovery Blog, Vegetables, Wellness | 0 comments

Does the source of protein really matter as long as we get an adequate supply?

That’s exactly what the researchers of the following study investigated.  85 013 women and 46 329 men, a total of 131342 participants were included in this research (Song M, et.al., 2016).

They examined the associations of animal and plant protein intake with the risk for mortality.

The median protein intake, as assessed by percentage of energy, was 14% for animal protein  and 4% for plant protein.

The researchers concluded that high animal protein intake was positively associated with cardiovascular mortality, and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor.

The worst form of protein was processed red meat.

If you want to improve your odds of living longer, plant protein is what you should eat.

A common trait for populations known to live longer, is that they eat very little animal protein, they only do it occasionally.

Research has also documented that we don’t need a lot of protein. It’s a common misconception that we need a Iot, most people in the western world unless they are vegetarians, eat more protein than they need.

If you eat a plant based diet which includes beans, nuts and seeds, you will not get more protein than you need, but you will get enough.

Reference

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL, Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality.JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.

 

 

 

Learn to Eat Program

Based on the most effective scientific strategies, this program was created to help
you reduce inflammation and feel great.

Read more…

What is the best predictor of aging?

Posted by on 3:10 am Anti-Aging, Diet, Eating, Health, Inflammation, Low glycemic meals, Vegetables | 0 comments

 

Chronological and physiological age is not the same.

You can be younger than your actual years or you can be older. This depends a lot on your diet and lifestyle.

The referenced research was conducted to figure out the most important drivers for successful aging (Arai Y, et.al., 2015). This is important because you don’t want to just live for a long time, you want to stay healthy as you get older.

1554 individuals were included in the study, and 684 were 100-105 years old and 105-109 years old. There were also 536 who were 85-99 year old and some children of the 100-105 years old.

The researchers looked at multiple biomarkers and this is what they found.

Inflammation predicted all-cause mortality in the 85-99 years old and in the 105-109 years old.

Inflammation also predicted capability and cognition in 105-109 year olds better than chronologic age.

The inflammation score was also lower in the children of these individuals compared to age-matched controls.

if you want to function well  as you get older, Inflammation is the most important factor to keep low. 

It is important to keep in mind that oxidative stress is also involved in inflammation.

Oxidative stress due to oxidant/antioxidant imbalance, and also due to environmental oxidants is an important component during inflammation and respiratory diseases, asthma being one of those conditions (Biswas SK, Rahman I, 2009).

This is what you can do to keep inflammation low.  Implement a high nutrient, low glycemic index, plant based diet.

Take a well absorbed form of  Curcumin and Boron. Both of these compounds have shown to reduce inflammation.

Take S-Acetyl Glutathione which is a form of Glutathione shown to get into the cells. Glutathione is the body’s most effective protection against free radical damage. It also regulates the immune function.

References

Arai Y1, Martin-Ruiz CM, Takayama M, Abe Y, Takebayashi T, Koyasu S, Suematsu M, Hirose N, von Zglinicki T,Inflammation, but not Telomere length, predicts successful ageing at extreme old age: A Longitudinal Study of Semi-supercentenarians.EBioMedicine. 2015 Jul 29;2(10):1549-58.

Biswas SK, Rahman I.Environmental toxicity, redox signaling and lung inflammation: The role of glutathioneMol Aspects Med. 2009 Feb-Apr;30(1-2):60-76.

 

 

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Reasons why a plant based diet reduces inflammation

Posted by on 4:22 pm Inflammation, Vegetables | 0 comments

There are several reasons why a plant based diet helps reduce inflammation.

Humans don’t produce the substance Neu5Gc, but it is found in dairy products and red meat while it is rare in fish and poultry and absent in plants. We have also developed antibodies towards Neu5Gc.

This means that we can react with an inflammatory response when exposed to it.

When we ingest Neu5Gc some of it is absorbed and metabolically incorporated and can cause an increase in inflammation (Tangvoranuntakul P, et al. 2003).

Neu5Gc has, however, not been found in plants.

Lipopolysaccharides which are debris from the cell wall of gram negative bacteria are found in fat from animal sources and will trigger inflammation when ingested (Erridge C, 2011). Lipopolysaccharides can not be removed by heat.  It does not matter if the food is cooked, neither is the digestive system able to remove this.

Lipopolysaccharides are not found in plants.

These are some of the reasons that are not so commonly known, but there are many other reasons as well, why a plant based diet helps to reduce inflammation.

It is, however, important to follow certain guidelines when putting a meal together.

Learn to Eat:  Recommendations that work. This is not a regular diet program.

Erridge C1. The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4. Br J Nutr. 2011 Jan;105(1):15-23. doi: 10.1017/S0007114510003004. Epub 2010 Sep 20.
Tangvoranuntakul P1, Gagneux P, Diaz S, Bardor M, Varki N, Varki A, Muchmore E. Human uptake and incorporation of an immunogenic nonhuman dietary sialic acid. Proc Natl Acad Sci U S A. 2003 Oct 14;100(21):12045-50. Epub 2003 Oct 1.

Can you improve your mood with food?

Posted by on 9:28 am Depression, Inflammation, Vegetables | 0 comments


Is it really possible to improve your mood by eating more of certain things or maybe less of other things?

According to research it is, and this is why.

When study participants eating a vegetarian diet were compared with participants eating meat, fish and poultry daily and a group eating fish 3-4 times a week with eggs allowed, but no meat and poultry, the vegetarian group was the only one that significantly improved their mood, and it took only 2 weeks (Beezhold BL, Johnston CS, 2012).

While the 2 other groups saw some changes it was not significant.

The reason is inflammation

A vegetarian diet leads to a reduction of arachidonic acid which is a precursor to inflammatory prostaglandins. Protein from animal sources contains more arachidonic acid.

Omega 3 fatty acids found in fish have shown to reduce inflammation, but the fish intake in this study it did not produce significant results in mood.

The link between inflammation, psychological distress and depression has been established by research.

A large study which included 73,131 men and women was especially convincing because of the size. It was documented that elevated levels of C-reactive protein, an inflammatory marker, are associated with increased risk for psychological distress and depression (Wium-Andersen MK, et al. 2013).

If you eat a plant based diet most of the time your mood should also improve.

It needs to be high nutrient and low glycemic index which is not difficult to implement with some planning.

 

 

Learn to Eat:  Recommendations that work. This is not a regular diet program.

 

 Beezhold BL1, Johnston CS. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial. Nutr J. 2012 Feb 14;11:9. doi: 10.1186/1475-2891-11-9.
Wium-Andersen MK1, Orsted DD1, Nordestgaard BG2. Elevated C-reactive protein, depression, somatic diseases, and all-cause mortality: a mendelian randomization study. Biol Psychiatry. 2014 Aug 1;76(3):249-57. doi: 10.1016/j.biopsych.2013.10.009. Epub 2013 Oct 12.