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WagnerWolf.com: Nutrition Talk 6/3/15

Our blog focuses a lot on medicine, but I don’t think you can be an effective health care provider if you DONT focus on nutrition. Throwing pills at every problem does nothing (as you can see from the increasing numbers of sick and dying in this country), so please talk to your patients about eating HEALTHY foods (hint: that doesnt include lots of animal products)…

This series is taken from a blog found online…

Top 10 Nutrition Facts That Everyone Agrees on

By Kris Gunnars |

128,522

views

There is a lot of controversy in nutrition and it often seems like people can’t agree on anything.

But there are a few exceptions to this.

Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone…).

1. Added Sugar is a Disaster

We all know that added sugar is bad.

Some think sugar is a simple matter of “empty” calories, while others believe it to cause diseases that kill millions of people each year.

It is definitely true that added sugar (sucrose and high fructose corn syrup) contains empty calories.

There are no nutrients in it and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them.

But this is just the tip of the iceberg.

There are other, much more serious dangers of sugar that are now reaching mainstream attention.

Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes (123).

How does fructose do this?

Well, fructose is metabolized strictly by the liver, over time causing non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol (456789).

Then fructose makes our brains resistant to a hormone called leptin, which effectively makes our brains WANT to get fat (101112).

This way, eating an excess of added sugars sets up a relentless biochemical drive in the brain to keep eating sugar, getting fatter and eating even more sugar.

Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

SO – added sugar is bad (natural sugar in fruit is good). Let us know your tips in the comments. Go to http://www.WagnerWolf.com for more books and info…

WagnerWolf.com: The 12th Day of Veganism – Merry Christmas!!

We made it!! MERRY CHRISTMAS to everyone – have a happy, blessed day, and share the love with those around you 🙂 For the last time this year, let’s sing our song dedicated to the 12 Days Of VEGANISM…

On the twelfth day of veganism, my true love gave to me…

twelve smoothies and juices

eleven lemons and limes

ten terrific mangoes

nine granny smith apples

eight pineapples plump

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

Why Juices and Smoothies?  http://organicjuicebarreno.com/why-juices-and-smoothies.php

Liquid or Solid Food?

In order to get the most benefit from eating vegetables, it is best to eat them raw. Of course, it can be difficult to eat large quantities of raw vegetables, so drinking your fruits and vegetables daily is relatively easy. The many health benefits of fresh juices and smoothies far exceed those of eating solid fruits and vegetables. So if you are looking for an easy and effective way to do something good for your body consider the health benefits of juices and smoothies prepared with organic fruit and vegetables.

Juices are highly concentrated in nutrients, support immune function and help detoxification

Vegetable juices, green smoothies and fruit smoothies provide your body with a very concentrated source of nutrients and enzymes, particularly when organic vegetables are used. The body can quickly and more easily absorb larger amounts of nutrients from liquid foods than from solid foods because the process of digestion that is necessary when you eat whole foods is simplified.

Fresh juices and smoothies are an easy way to get into the body the beneficial enzymes that aid digestion. Proper digestion is just as important as nutrient concentration, since undigested nutrients cannot be utilized by the body. Because the typical American diet includes foods that are difficult for the body to digest, many people do not have enough digestive enzymes to break down foods and utilize nutrients. Those enzymes are vital in converting food into body tissue and energy.

By including vegetable juices and smoothies in your regular diet you will easily replenish your digestive enzymes. Also phytochemicals, antioxidants and other immune enhancing vitamins and minerals in an easy to absorb form are concentrated in juices and smoothies. All these help to detoxify and boost your immune system. Veggies are generally lower in sugar and higher in nutrients and enzymes than fruits, so vegetable juicing is an especially good way to nourish the body and accelerate your recovery when you are sick.

Another important benefit from drinking juices and smoothies is weight loss. There are many different ways to lose weight, and what works best for one person may not be the best solution for another. Juices and smoothies for weight loss, particularly when vegetables are emphasized, is one way to ensure that you choose a healthy weight loss regimen that does not sacrifice good nutrition.

Help maintain an alkaline pH

One of the most important results of giving your cells a healthy dose of juices and smoothies is that it will help to maintain the pH balance of your body.

An optimum pH level is essential for maintaining good health. The pH scale ranges from 1 to 14 with a measure of 1 being extremely acidic and a measure of 14 being extremely alkaline. The more alkaline you are the healthier you will be. The reason your pH is important is that too often our cells become too acidic. The pH of your blood cells is critical because the more acidic the cells are, the less able they are to transport oxygen throughout the body.

Acid is toxic to the body’s cells. Diseased cells cannot live in an alkaline environment but thrive in an acidic environment. The ideal pH level is slightly alkaline, between 7 and 7.5. Unfortunately, the environment we live in, our stress level, our diet, lack of exercising and our life style in general, all tend to contribute to having too much acid, making it difficult to maintain a healthy pH balance. That is why it is so essential to include more alkaline fresh raw foods in your diet every day in addition to alkaline ionized water. 

Thank you for journeying with us. We hope you enjoyed, learned something new, and saw things from a new & exciting perspective this season. Enjoy the rest of your holidays – we’ll see you in the new year, and don’t forget to improve your life with our excellent books – So You Wanna Be A Doctor, The Rich Must Die, Antoinette: Shattered Dreams, Blissful Encounters, and Breast Cancer Chronicles by Erica J. Holloman, PhD……. http://www.WagnerWolf.com………. 🙂

WagnerWolf.com: 11th Day Of Veganism!!

Can you feel it?? We’re getting close!! As we celebrate Christmas and the birth of Jesus Christ, we will continue to show love to ourselves and all those around us 🙂

On the eleventh day of veganism, my true love gave to me…

eleven lemons and limes

ten terrific mangoes

nine granny smith apples

eight pineapples plump

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of lemon

·         Lemons are packed with numerous health benefiting nutrients. The fruit is less in calories, carrying just 29 calories per 100 g, the value being one of the lowest for the citrus fruits group.

·         They contains zero saturated fats or cholesterol, but are good source of dietary fiber (7.36% of RDA). Lemon is one of the very low glycemic fruits.

·         lemon’s acidic taste is because of citric acid. Citric acid constitutes up to 8% in its juice. Citric acid is a natural preservative, aids in smooth digestion, and helps dissolve kidney stones.

·         Lemons, like other fellow citrus fruits, are an excellent source of vitamin C (ascorbic acid); provides about 88% of daily recommended intake. Ascorbic acid is a powerful water soluble natural anti-oxidant. This vitamin is helpful in preventing scurvy. Besides, consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the blood.

·         Lemons, like oranges, contain a variety of phytochemicals. Hesperetin, naringin, and naringenin are flavonoid glycosides commonly found in citrus fruits. Naringenin is found to have bio-active effect on human health as antioxidant, free radical scavenger, anti-inflammatory, and immune system modulator. This substance has also been shown to reduce oxidant injury to DNA in the cells in-vitro studies.

·         Additionally, they also compose a minute levels of vitamin A, and other flavonoid anti-oxidants such as α, and ß-carotenes, ß-cryptoxanthin, zea-xanthin and lutein. These compounds are known to have antioxidant properties. Vitamin A also required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps the body to protect from lung and oral cavity cancers.

·         Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh lemon juice is 1225 µmol TE (Trolex equivalents).

·         The fruit is also a good source of B-complex vitamins such as pantothenic acid, pyridoxine, and folates. These essential in the sense that body requires them from external sources to replenish.

·         Further, they carry a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids helps control heart rate and blood pressure.

Citrus fruits, as such, have long been valued for their wholesome nutritious and antioxidant properties. It is scientifically established fact that citrus fruits, especially lemons and oranges, by virtue of their richness in vitamins and minerals, have many proven health benefits. Moreover, it is now beginning to be appreciated that the other biologically active, non-nutrient compounds found in citrus fruits such as phyto-chemical antioxidants, and soluble as well as insoluble dietary fiber is helpful in reduction in the risk for cancers, many chronic diseases like arthritis, and from obesity and coronary heart diseases.

I love a cold glass of water in the morning, brimming with tasty lemon. Some say warm lemon water is the way to go – what do you think?? http://www.wagnerwolf.com

WagnerWolf.com: On The 10th Day Of Veganism…

Who needs turkey or egg nog when you’ve got these goodies?? Let’s continue…

On the tenth day of veganism, my true love gave to me…

ten terrific mangoes

nine granny smith apples

eight pineapples plump

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of Mangoes

§  Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

§  According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.

§  Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, andbeta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.

§  Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

§  It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD, and stroke.

§  Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.

§  Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.

Delish!

http://www.wagnerwolf.com

WagnerWolf.com: The 9th Day Of Veganism!!

Can You Feel The Christmas Fever?? Remember To Spread Love!

On the ninth day of veganism, my true love gave to me…

nine granny smith apples

eight pineapples plump

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of apple

·         Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for optimal growth, development, and overall wellness.

·         Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

·         Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals.

·         Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

·         Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

·         Apples also carry a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

Pass The Apples – Pass The Health!!

http://www.WagnerWolf.com

WagnerWolf.com: The 8th Day Of Veganism…

On the eighth day of veganism, my true love gave to me…

eight pineapples plump

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree…

          Health benefits of Pineapple fruit

  • Fresh pineapple is low in calories. Nonetheless, ii is a storehouse of several unique health promoting compounds, minerals and vitamins that are essential for optimum health.
  • 100 g fruit provides just about 50 calories equivalent to that of apples. Its flesh contains no saturated fats or cholesterol; however, it is rich source of soluble and insoluble dietary fiber likepectin.
  • Pineapple fruit contains a proteolytic enzymebromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
  • Fresh pineapple is an excellent source of antioxidant vitamin;vitamin C. 100 g fruit contains 47.8 or 80% of this vitamin. Vitamin C is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
  • It also contains small amount Vitamin A (provides 58 IU per 100 g) and beta-carotene levels. These compounds are known to have antioxidant properties. Vitamin A is also required maintaining healthy mucus membranes, skin and essential for vision. Studies have suggested that consumption of natural fruits rich in flavonoids helps the human body to protect from lung and oral cavity cancers.
  • In addition, this fruit is rich in B-complex group of vitamins likefolates, thiamin, pyridoxine, riboflavin and minerals like coppermanganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

Mmmm – who DOESNT love a good pineapple?? They’re so tropical and decadent…www.WagnerWolf.com

WagnerWolf.com: The 7th Day of VEGANISM!!

During this series, we have given you loads of yummy natural foods to help with your health, longevity, and weight goals. Which are your favorite so far? What are your favorite fruits and vegetables??

On the seventh day of veganism, my true love gave to me…

seven strawberry seeds

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of strawberries

  • Strawberry is low in calories (32 cal/100 g) and fats but rich source of health promoting phyto-nutrients, minerals, and vitamins that are essential for optimum health.
  • Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals calledanthocyaninsand ellagic acid. Scientific studies show that consumption of these berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
  • Strawberry has anORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577µmol TE per 100 grams.
  • Fresh berries are an excellent source ofvitamin-C (100 g provide 58.8 mg or about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
  • The fruit is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrate, proteins and fats.
  • Strawberries contain vitamin A, vitamin E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Furthermore, They contain good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is important for prevention of dental caries.

I LOVE berries!! Don’t you??

WagnerWolf.com: On The Sixth Day Of Veganism…

On the sixth day of veganism, my true love gave to me…

six gorgeous grapes

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of grapes

  • Grapes are rich in polyphenolic phytochemical compound Resveratrol is one of the powerful anti-oxidant which has been found to play a protective role against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer’s disease and viral/ fungal infections.
  • Resveratrolreduces stroke risk by altering the molecular mechanisms inside the blood vessels. It does so, firstly by reducing susceptibility of blood vessel damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would otherwise elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
  • Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have an anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activity.
  • Catechins, a type of flavonoid tannin group of anti-oxidants, found in the white/green varieties have also shown to possess these health-protective functions.
  • In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
  • Grapes are rich source of micronutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. Iron is especially concentrated inraisins. In addition, 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte,potassium.
  • They are an also good source ofvitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin.

WagnerWolf.com: The 5th Day Of Veganism!!

Are you guys having fun with these great vegan ideas?? Let’s get some more…

On the fifth day of veganism, my true love gave to me…

f I v e bananas with strings

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree

          Health benefits of banana fruit

  • Banana fruit is one of the high calorie tropical fruits. 100 g of fruit provides 90 calories. Besides, it contains good amounts of health benefiting anti-oxidants, minerals, and vitamins.
  • Banana pulp is composed of soft, easily digestible flesh with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.
  • The fruit holds a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.
  • It contains health promoting flavonoid poly-phenolic antioxidants such aslutein, zea-xanthin, ß and α-carotenes in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • It is also a very good source ofvitamin-B6 (pyridoxine), provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has a beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the causative factors in coronary artery disease (CHD) and stroke episodes) levels within the body.
  • The fruit is an also a moderate source ofvitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme,superoxide dismutase. Copper is required in the production of red blood cells.
  • Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.

[And dont worry about bananas having too much potassium! You would need to eat 13 bananas a day just to reach the MINIMUM daily required amount of potassium, so relax and stock up on this delicious, inexpensive health food!!]

Want more? http://www.WagnerWolf.com

WagnerWolf.com: The Fourth Day Of Veganism!!

On the fourth day of veganism, my true love gave to me…

four cantaloupes

three watermelons

two squishy dates

and a fuzzy peach in a pear tree!!

          Health benefits of Cantaloupe

  • Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats. Nonetheless, the fruit is rich in numerous health promoting poly-phenolic plant derived compounds, vitamins, and minerals that are absolute for optimum health.
  • The fruit is an excellent source ofVitamin A, (100 g provides 3382 IU or about 112% of recommended daily levels) one of the highest among cucurbita fruits. Vitamin A is a powerful antioxidant and is essential for healthy vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to help protect from lung and oral cavity cancers.
  • It is also rich in antioxidant flavonoids such asbeta-carotene, lutein, zea-xanthin and cryptoxanthin.These antioxidants have the ability to help protect cells and other structures in the body from oxygen-free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  • Total antioxidant strength measured in terms of oxygen radical absorbance capacity (ORAC) of cantaloupe melons is 315 µmol TE/100 g. The value for honeydew melon is 241 µmol TE/100 g.
  • Zea-xanthin,an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eye where it is thought to provide antioxidant and protective UV light-filtering functions. It, thus, offers protection of eyes from “Age-related macular degeneration” (ARMD) disease in the elderly.
  • It is a moderate source of electrolyte, potassium. 100 g fruit provides 267 mg of this electrolyte. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. It thus offers protection against stroke, and coronary heart diseases.
  • The fruit also contains moderate levels of B-complex vitamins, such as niacin, pantothenic acid and vitamin C, and minerals like manganese. Consumption of foods rich invitamin-C helps the human body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Commercially, muskmelons are being used to extract an enzyme superoxide dismutase (SOD), which plays a vital role as strong first-line antioxidant defenses inside the human body.

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