FOREVER YOUNG - parts of chapter 3
Chia Seeds:
Omega-3 Fatty Acids and Nutritional Power Food
No discussion of weight loss would be complete without the omega-3 essential fatty acids. Your body needs the right fats to burn fats rather then store them. As you learned in chapter 2, the omega-3s activate nuclear receptors called peroxisome proliferator-activated receptors, or PPARs. These receptors, located in the cell nucleus, control blood sugar,, the storing and burning of body fat, and the way energy is used in the body. The omega-3s produce a protein known as uncoupling protein 3, which uncouples oxidative phosphorylation. This results in greater energy dissipation as heat and a decrease in stored body fat.
Traditionally, I have recommended consuming foods rich in the omega-3s, such as wild salmon, sardines, anchovies, and so on, as well as taking high-quality fish oil capsules. I cannot repeat often enough that the omega-3s are vital to the health of many organ systems, including the skin, heart, and brain. They are also indispensable in any-successful weight loss program.
I can recommend an outstanding new source of the omega-3s: chia seeds. I call them "new" only because they are new to the majority of us, but chia has been used for centuries. I have been working with the Green Foods Corporation to introduce these remarkable seeds, which,; as you will soon discover, are unsurpassed for increasing energy, endurance, and much more.
The seeds of the chia plant (Salvia hispanica L.) are a concentrated source of high-quality macronutrients required by the body: omega-3 fatty acids, dietary fiber, high-quality complete protein without gluten, and low-glycemic carbohydrates. This outstanding combination of nutrients ensures that I enjoy at least one serving of chia seeds daily.
I suggest that you sprinkle chia seeds on salad, veggies, fruits, cottage cheese, yogurt, main dishes—wherever you can—to take advantage of their tremendous health benefits. They are basically without taste and add crunch when used in this way. They absorb fluid, so if you mix chia seeds in water, they will form a gel, which will add body to salad dressings, sauces, and cooked dishes.
Though micronutrients support all biochemical processes in the body, they are more involved in the structural components of cells and tissues. For example, omega-3 fatty acids are vital components of cellular membranes, while amino acids from protein are needed as integral structural components of muscle tissue, connective tissue, and enzymes, among other functions.
Chia seeds contain micronutrients including substantial amounts of vitamin E and other antioxidants that offer twofold protection, protecting our body and its natural oils from oxidation. Chia seeds are also a good source of bone-building minerals, including calcium, magnesium, and phosphorus, and contain a high level of lignans, phytochemical compounds that act as phytoestrogens. Lignans also possess anticancer properties.
Not only are chia seeds nutritious, they are nonallergenic, contain very little sodium, are gluten-free, and, unlike flax seeds, have been granted GRAS (generally recognized as safe) status by the FDA. Since they possess so many healthful qualities without any known drawbacks, they are gaining well-deserved popularity as a superfood.
Although chia seeds are relatively new to the world food market, they have been a staple food for the peoples of Mexico for centuries. Chia seeds form a hydrophilic colloidal suspension (gel) in water because of their high soluble fiber content. They slowly release their nutrient content and water into the digestive tract for absorption and utilization over extended periods. This provides an even and sustained source of nutrition, hydration, and energy for the body as the gel passes through the digestive tract. Chia seeds were highly valued as an endurance food because of this attribute by the Mayans and Aztecs and are still used today as food in Mexico and the southwestern United States. The ability of chia seeds to form a hydrophilic gel helps in maintaining normal blood sugar levels and promoting gentle detoxification by physically cleaning the lining of the digestive tract during transit.
The Ideal Ratio of Omega Fatty Acids
Chia seeds are an excellent source of both of the essential fatty acids (EFAs), linoleic acid (LA), and the omega-3 fatty acid alpha-linolenic acid (ALA). In fact, chia seeds provide the highest amounts of vegetarian omega-3 fatty acids. They have an ideal omega-6-to-omega-3 ratio of 1:3. Though all omega fatty acids, including omega-3, -6, and -9, contribute to our health, our modern dietary habits often result in many people consuming diets with both an unbalanced ratio of EFAs and not enough omega-3 fatty acids. There are many fatty-acid chemical structures but only two kinds of essential fatty acids: omega-3 and omega-6. Both the absolute and the relative amounts of these fatty acids consumed per day are important, since omega-6 fatty acids may interfere with some of the actions of omega-3 fatty acids, including their anti-inflammatory benefits.
Omega-3 Benefits
Increasing the intake of omega-3 fatty acids and reducing omega-6 fatty acids may help prevent excessive inflammation by inhibiting the expression of a gene involved in the production of inflammatory-related proteins and help lessen the risk and/or progression of chronic diseases.
Unfortunately, it is often difficult for people to consume a diet that contains a favorable ratio of essential fatty acids, since much of our food supply is heavily skewed toward fast foods, dairy products, and meat, which are high in omega-6 fatty acids and low in omega-3 fatty acids.
MEAT
It's time for me to make a point about meat. We have been told that red meat has an unhealthy nutrient profile. This is true if we are talking about agribusiness and grain-fed cattle raised on feedlots. If you have access to 100 percent grass-fed, pasture-raised beef and lamb, the nutrient profile begins to resemble that of cold-water fish. Grass-fed beef and lamb contain high levels of omega-3 and conjugated linoleic acid, making this type of meat a healthy choice.
The good news is that people are becoming more aware of and receptive to the value of adding more plant-based foods including fruits, vegetables, seeds, nuts, and legumes to their diets. Not only will this help increase the intake of omega-3 fatty acids and shift the balance back to a favorable, noninflammatory ratio of omega-6 to omega-3 EFAs, but eating more plant-based foods will improve a person's antioxidant.
Another supernutrient had to be part of the meal replacement. From my own experience with organic virgin coconut oil, I knew I had found my metabolic booster.
Organic Virgin Coconut Oil:
The Saturated Fat You Should Eat Every Day
Coconut oil is a superfood I have incorporated into my own diet. I am certain you have heard the dire warnings about saturated fats, but they are not to be confused with the trans fats in processed foods. Saturated fats constitute 50 percent of our cells' membranes, the phospholipid component of every cell. They strengthen the cell walls, protecting the inside of the cell. They play a vital role in the health of our bones, protect the liver from alcohol and other toxins, and ensure the proper use of the omega-3 fatty acids.
Virgin coconut oil is a medium-chain saturated fat (MCFA) that speeds weight loss, lowers cholesterol, reduces the risk of heart attacks, and improves diabetic conditions.MCFAs do not need the liver and gallbladder to digest them, which means instant energy and increased metabolic rate through thermogenesis. Coconut oil is beneficial to the immune system, because it has antimicrobial and antifungal properties. Coconut oil targets the thyroid and beefs up the metabolism, melting abdominal fat quickly. I knew I had to include this powerful nutrient in my weight loss program.
The Metabolic Miracle Meal Replacement
I wanted to use these ingredients—egg white-sourced albumin and virgin coconut oil—as a Metabolic Miracle Meal Replacement, which I carefully balanced with nutritional supplements that act as mitochondrial metabolic enhancers, cell membrane stabilizers, insulin sensitizers, and blood sugar stabilizers:
To ensure that your Metabolic Miracle Meal Replacement drink is rich in nutrients and flavor, I recommend these recipes:
Puree 1/3 cup of blueberries, raspberries, or mixed berries of
your choice in a blender.
or
*Mix 1 teaspoon of non-Dutch-processed cocoa with stevia and a little hot water. Blend until thoroughly smooth.
*Add 1 teaspoon of organic virgin coconut oil to either the berries or the cocoa and blend until smooth.
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TO BE CONTINUED
FOREVER YOUNG - from chapter four
The King of Carotenoids
Astaxanthin is one of the most powerful all-natural antioxidants known to science and an irreplaceable key to any successful antiaging regimen. Often referred to as the "king of carotenoids," astaxanthin provides the greatest protection against damage to our bodies by reactive oxygen species such as singlet oxygen, which can result in lipid peroxidation (oxidation of fat). As we will learn in this chapter, astaxanthin is the key to mitigating the damaging effects of these oxidative assailants in every cell of our body.
What Is Astaxanthin?
Astaxanthin, a member of the carotenoid family of natural pigments, is closely related to beta-carotene, zeaxanthin, and lutein. This powerful, natural, biological antioxidant is found most abundantly in seafood. It A gives the pink and red color to salmon….. Since we cannot produce astaxanthin ourselves, we have to depend on our diet to obtain it as well as other carotenoids.
Let's take the case of salmon to demonstrate evolution at work. For salmon, the antioxidant power of astaxanthin is indispensable. Having evolved with a unique life cycle that demands more physical exertion than any other fish, salmon require protection against the damaging effects of reactive oxygen species (ROS) or free radicals, especially singlet oxygen, the most damaging of the ROS, generated during the rigorous journey from the sea back up the rivers and rapids to spawn. Salmon store the astaxanthin in their bodies, and it produces the deep orange, pink, or red color of their flesh as they grow and mature in the ocean, preparing for their final life cycle journey up the river to spawn.
Where Is Astaxanthin Found?
The most abundant source of astaxanthin in nature is the single-cell microalga Haematococcus pluvialis, which accumulates astaxanthin in lipid (fat) vesicles (small, anatomically normal sac or bladderlike structures) during periods of nutrient deficiency and environmental stress. Since H. pluvialis often grows in places that are exposed to intense sunlight, during its dormant phase astaxanthin functions to protect the cell nucleus against free radicals generated by ultraviolet (UV) radiation, thus preventing damage to its DNA and preventing lipid peroxi-dation.
Astaxanthin serves the same purpose for all life forms as it moves up the food chain from a single-celled microalga to krill to salmon to human. This purpose is protection against oxidative damage, whether caused by UV radiation, excess physical exertion, or diabetes-generated glucose toxicity, or by many other sources of oxidative stress.
This astaxanthin-producing microalga is naturally found in arctic marine environments as well as freshwater rock pools all over the world. These are great sources of astaxanthin for aquatic life, flamingos, whose brilliant plumage is also the result of their astaxanthin-rich diet, and other animals, but they are not practical sources of astaxanthin for humans. Fortunately, there is an answer to this challenge. Cultivation facilities have been developed throughout the world to grow this astaxanthin-producing microalga. A leading cultivation technology developed by the Japanese pharmaceutical company Fuji Chemical Industry employs the concept of fully enclosed biosystems designed for maximum control and purity. The trade name of Fuji's premium all-natural astaxanthin is AstaREAL.
(WELL SALMON DOES THE JOB….JUST FINE….. PEOPLE ARE ALWAYS WANTING YOU TO BUY PILLS…..THEY MAKE GOOD PROFITS, GET RICH, HAVE EXPENSIVE CARS AND HOMES, AT YOUR EXPENSE….. JUST EAT SALMON A FEW TIMES A WEEK - Keith Hunt)
Unlocking the Secrets of Astaxanthin
Astaxanthin actually does only one thing well—but that one thing has an impact on all the cells in our body, including all the cells in our organ systems: it provides us with a highly effective defense against oxidative stress, which has a direct impact on damaging cellular inflammation and the inflammatory process.
Here is a brief summary of the benefits of the king of carotenoids
Antioxidant CAPACITY Astaxanthin is a lipid-soluble (fat-soluble) antioxidant that has been shown to provide exceptional protection against lipid peroxidation at the cellular level. Astaxanthin is also a powerful free-radical fighter. As you know, oxygen is a two-edged sword; it sustains life because it is essential for energy production in the mitochondria, but it becomes dangerous when it loses an electron and becomes a free radical, or reactive oxygen species. Astaxanthin has the ability to scavenge singlet oxygen, which is a damaging reactive oxygen species (ROS). However, to put astaxanthin's superior power into perspective, three separate studies comparing astaxanthin with other well-known antioxidants demonstrated astaxanthin to be 1,000 times more effective than vitamin E (alpha-tocopherol) against lipid oxidation and 550 times more effective against singlet oxygen.
Cell MEMBRANE POSITIONING Astaxanthin has a unique structure. It is a lipid-soluble polyene chain with a polar region at either end. This structure allows astaxanthin to penetrate the bilayer of the cell membrane, protecting both the lipid center layer and the water-loving outer layers. When the cells undergo oxidative stress, transcription factors are activated, including NF-kB, which migrates to the nucleus and attaches to the DNA, resulting in cellular production of pro-inflammatory cytokines—the so-called serial killers of the cellular world. This ability to protect the cell membrane against oxidative attack is the key to suppressing the activation of NF-kB, which is the signaling compound responsible for the initiation of inflammation.
ANTI-INFLAMMATORY EFFECT Several studies have shown the ability of astaxanthin to reduce inflammation, which could be considered the underlying mechanism for its many beneficial effects. In one study, it was shown to play a role in cytokine regulation by inhibiting the expression of inflammatory cytokines and chemokines.
Aging Gracefully
Astaxanthin is the underlying defender of your body, helping to protect and amplify the defense of your cells. It is involved with the major systems of the body, including the skin, the largest organ in the body; the cardiovascular system; and the muscles, the source of your vitality.
Skin Health, Age, and Beauty-Regardless of age, most women perceive wrinkles as heralding the loss of the skin's youth and beauty.
Skin is composed of three layers: the epidermis, the dermis, and the subcutaneous fat layer. The dermis contains collagen, elastin, and other fibers that support the skin's structure. These elements give skin a smooth, youthful appearance. The dermis, our "outer defense" layer, is the part of the skin most readily damaged by UV radiation. As you will learn, taking astaxanthin supplements is of critical importance in keeping the skin youthful and supple.
(AGAIN SALMON DOES THE JOB JUST FINE - Keith Hunt)
Antiwrinkle Mechanism
The UV radiation that affects the skin is composed of two types of waves, UVA and UVB. UVB rays are shorter than UVA rays and are the main cause of melanin production. However, it is the UVA rays, with their longer wavelength, that are responsible for much of the damage associated with photoaging. UVA rays penetrate deep into the dermis, where they damage collagen fibers, leading to wrinkle formation.
UV rays induce the production of radical oxygen species (ROSs) and matrix metalloproteinases (MMPs) within the cells of the body exposed to the UV rays. These factors are the root of wrinkle formation because they destroy the collagen matrix in the dermis. Something discussed in chapter 2 bears repeating here. You have heard endlessly that excess exposure to UV radiation is hugely damaging to the skin. UV radiation increases free-radical activity in the cell plasma membrane, which releases arachidonic acid, the precursor of numerous pro-inflammatory chemicals including the prostaglandins and HETEs. This activates transcription factors such as NF-kB and AP-1. These in turn upregulate negative genes that produce pro-inflammatory cytokines that damage skin cells. When transcription factors such as AP-1 are activated, they produce and release collagen-digesting proteins (matrix metalloprotein-ase), resulting in-microscarring in the deep portion of the skin called the dermis. The multiple microscars lead to macrosczrr'mg, and this is how wrinkles are born.
(KEEP THE SKIN MOISTURIZED WITH FACIAL CREAM - AND IT WAS PROVED ON A TV INVESTIGATIVE PROGRAM [TALKING TO SCIENTISTS AND THOSE IN THE FACIAL CREAM BUSINESS] THAT YOU DO NOT NEED TO SPEND MORE THAT $25 ON A FACIAL CREAM…..SPENDING MORE WAS THROWING YOUR MONEY DOWN THE TOILET AND DID YOUR SKIN NO MORE BENEFIT - Keith Hunt)
The skin's repair mechanism will rebuild the damaged collagen but can be compromised by repeated exposure to uncontrolled levels of ROS and MMP, which then leads to the formation of wrinkles.
Astaxanthin supports skin renewal by attenuating factors that contribute to wrinkle formation.
Human clinical studies conducted with AstaREAL astaxanthin and performed in Japan and the United States showed significant improvement in the appearance of wrinkles as well as the elasticity and moisture content of the skin after only four weeks of supplementation.
(AGAIN THEY WANT YOU TO BUY A SUPPLEMENT THAT IS USUALLY EXPENSIVE…..EATING SALMON [REGULARLY] AND USING A FACIAL CREAM [EACH DAY - MORNING AND NIGHT - A GOOD ONE IS NIVEA FIRMING CREAM, WITH Q10 AND VITAMIN C, LESS THAN $15] DOES THE JOB JUST GREAT - Keith Hunt)
Triathletes, Take Your Cue from Salmon!
Another outstanding benefit of astaxanthin relating to our vitality is its ability to increase muscle endurance and recovery. The amazing physical endurance salmon demonstrate on their arduous journey up the rapids and rivers to their spawning grounds led to the investigation of astaxanthin as related to physical endurance in humans. A number of animal and human studies have shown that astaxanthin can increase and improve muscle endurance as well as reduce muscle damage.
All physical activity, whether at work, sport, or leisure, generates reactive oxygen species (ROSs), and the more intense the activity, the greater the number of free radicals produced. For years I have been telling my patients that I do not recommend vigorous activity for more than forty-five minutes, because the free radicals generated overwhelm our endogenous antioxidant protective mechanisms…..
You do not need to be a world-class athlete to benefit from the effect of astaxanthin on muscle endurance. We can all use a bit more stamina, regardless of age or vocation. Remember: as we age, we gradually lose muscle mass, which weakens our bodies and makes us more prone to falls and injuries as well as age-related illnesses exacerbated by inactivity. Keeping your muscles strong and healthy will sustain the quality of your life.
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TO BE CONTINUED
YES REGULAR EXERCISE, SOME OF IT FAST MAKING THE HEART PUMP, SOME OF IT WEIGHT STRENGTH WITH BAR-BELLS; SOME OF IT WITH FAST WALKING; SOME IT WITH STRETCHING EXERCISES AND DYNAMIC TENSION AS CHARLES ATLAS WAS FAMOUS FOR; SOME COULD BE YOGA TYPE; VARIOUS SPORTS THAT GET YOU MOVING [SOCCER, TENNIS, BADMINTON, AND THE LIKE]. MIX IT UP IN YOUR EXERCISE PROGRAM……BUT GET UP AND EXERCISE IN SOME FORM EACH AND EVERY DAY!!
Keith Hunt
FOREVER YOUNG - from chapter four
Omega-3 Essential Fatty Acids and Life Span: The Long and Short of It
Omega-3
As you will learn later in this chapter, stress plays a role in shortening life span, and I will retell several excellent news stories that Craig Weatherby and the team at Vital Choice generously shared with me. The good news is that certain nutrients, such as omega-3 essential fatty acids, can help counteract this effect. I have long championed the benefits of wild salmon and other cold-water fish for a variety of reasons, including their ability to keep skin supple, youthful, and radiant; increase brainpower and cardiovascular health; protect joints; and improve and stabilize mood, to name just a few benefits. I believe there is a solid link between diet and disease, including some forms of cancer. I also believe—and science bears this out—that stress is one of the single greatest precipitators of accelerated aging.
(YES INDEED; TAKE A LOOK AT SOME OF THE RECENT PRESIDENTS OF THE USA, AND NOTE HOW 4 TO 8 YEARS IN THE WHITE HOUSE AGES THEM…… BILL CLINTON IS A VERY GOOD EXAMPLE - Keith Hunt)
If we are to be Forever Young, we need to find successful strategies to conquer stress, both physical and mental. A loving, nonjudgmental companion animal is a great antidote to stress, as are forms of exercise such as yoga, spending time out in nature, or simply making the time to restore yourself.
Stress can shorten your life span—this is not a theory but an actual measurable fact. A recent study at the University of California has not only implicated stress in cell aging, it also suggests that stress accelerates the rate at which cells age. We have long known that stress precipitates premature aging, but the exact mechanism of how this occurs has been unclear.
According to researchers, stress affects telomeres, strips of DNA at the end of chromosomes, which appear to protect and stabilize the chromosome ends. A chromosome is a type of cell that carries hereditary information. Telomeres are involved in regulating cell division. Each time the cell divides, the telomere shortens, until eventually there is nothing left, making cell division less reliable and increasing the risk of age-related disorders. Like the wrapped tips of shoelaces, without which the laces would unravel, telomeres ensure that a cell's chromosomes do not fuse with one another or rearrange themselves during cell division, which can lead to cancer.
With each replication the telomeres shorten, and when the telomeres are gone, the cells are programmed to commit a form of cellular "suicide" called apoptosis, which was discussed in chapter 1. Telomeres are highly vulnerable to oxidative stress from free radicals generated by:
Eating a pro-inflammatory diet (i.e., high-glycemic carbohydrates)
Environmental stressors
Weakened immune system
Excess exposure to ultraviolet light
Hormonal changes
Stress
Normal metabolism
Since they protect telomeres by neutralizing free radicals, foods rich\in antioxidants, which help the body neutralize free radicals, help maintain good health and a youthful appearance.
Omega-3s to the Rescue
Researchers have shown that omega-3s may also protect telomeres, as one study with heart patients demonstrates.
Researchers based at the University of California conducted a study designed to determine whether omega-3 blood levels were associated with changes in telomere length among heart patients with coronary artery disease.
A team led by Ramin Farzaneh-Far, M.D., recruited 608 heart patients between September 2000 and December 2002 and measured the length of their leukocyte telomeres at the beginning of the study and again after five years of follow-up.
After comparing the starting lengths of the cardiac outpatients' telomeres with their length after five years, the researchers found that people with the lowest Omega-3 levels experienced the speediest rate of telomere shortening.
In contrast, those with the highest omega-3 levels showed the slowest rate of telomere shortening.
RESULTS MAY HELP EXPLAIN OMEGA-3s' PROVEN HEART BENEFITS
The findings offer one plausible biological explanation for why eating cold-water fish such as salmon, sardines, and anchovies as well as taking fish oil helps heart patients.
The authors speculated that omega-3s may counteract oxidative stress, or increase the production of telomerase, an enzyme that lengthens and repairs shortened telomeres.
If you find it surprising that they'd suggest an antioxidant role for Omega-3s, you've been listening to the wrong people.
Many observers make erroneous assumptions about the susceptibility of dietary Omega-3s to oxidation in the body.
While Omega-3s oxidize rapidly when exposed to air, several recent studies have shown that they act as antioxidants inside our vascular system . . . thereby reducing inflammation and, in turn, the risk of atherosclerosis and cardiovascular disease. . . .
The researchers studied only the effects of fish oil on cellular aging in heart patients, so it is not clear if the association would hold true in healthy people.
But as Dr. Farzaneh-Far told Reuters, "There is no reason to think that it wouldn't."
He expressed the essence of his team's finding this way:
"Telomere length is an emerging marker for determining biological age. . . . We are excited to identify omega-3 fatty acids as a potentially protective factor that may slow down telomere shortening."
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TO BE CONTINUED
MORE GOOD REASONS TO MAKE SURE YOU ARE GETTING ENOUGH OMEGA-3 FATTY ACIDS, THROUGH EATING SALMON AND OTHER FOODS RICH IN OMEGA-3. SUPPLEMENTS OF OMEGA-3 -6 -9 ARE NOT THAT EXPENSIVE.
Keith Hunt
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