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Category Archives: vitamin C

Dr. Oz’s “And My” Guide to Anti-Aging

Dr. Oz spent an entire show on aging, www.doctoroz.com/videos/decade-decade-guide-anti-aging. The show describes the aging process starting in your 30’s through your 50’s. His show was interesting. Here’s what I liked:

  • No need for thousands of creams and face products
  • The introduction of a homemade remedy for healthy skin: using a mixture of coffee and honey on your face. I forgot the details I should have taken notes, but the general recipe was: coffee granules to help exfoliate and honey to add moisture.
  • The idea that sex can give your skin a healthy glow.
  • A heads up on the natural elements that damage skin: cigarette or other types of smoke, the sun, alcohol, excess stress, lack of sleep.
  • The physiological rationale for aging including hormonal shifts, decreasing estrogen stores, less skin cell turnover, collagen and oil production.

What was not mentioned during The Dr. Oz show was that adding nutrient dense foods (whole eggs, avocado, nuts and seeds, berries etc…) and taking vitamin supplements can help defy the process of aging too! I suggest speaking with your doctor about which of these or any of the many others may help your specific anti-aging needs:

Multi-vitamin to give your body “across the board” coverage for the minimum amounts of micronutrients, especially vitamin A, B-complex, C, E, Copper and Zinc.

Omega 3 fatty acids have been found to support more than just your skin when it comes to health and longevity. There are more than enough studies that link omega 3’s to boosting the immune system, heart and brain health, pain and inflammation and much more.

Vitamin C ester is fat-soluble and helps protect fats in the cell membrane of the skin it is also associated with collagen production.

Biotin (Vitamin H) like Omega 3 and vitamin C ester helps ensure the right amount of fat in the cell membrane.

CoQ10 is an enzyme found in every cell in your body. Along with its many anti-aging activities, it helps lessen wrinkly sagging skin. As we hit our mid 30’s it is unlikely we produce enough to keep stores in a normal range.

Alpha lipoic acid may help to counteract free radical damage associated with Advanced Glycation End products (AGE’s are produced by chemical reactions between sugars and proteins that are associated with reducing the elasticity of the skin and the general aging process).

Here are 2 articles, you may find interesting: www.webmd.com/skin-problems-and-treatments/features/skin-nutrition www.whfoods.com/genpage.php?tname=nutrient&dbid=42

Don’t just focus on topical treatments to help slow down the process of aging, nourishing (by eating healthy foods and using vitamins) the inside of your body is equally as important.

 

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Nutrition Optimization (NO) small changes BIG BENEFITS

Last week I talked about nutrition optimization. By nutrition optimization I mean using foods that have more nutrients and limiting foods that have fewer nutrients. You can also eat healthier by substituting foods that contain additives/dyes/preservatives/sweeteners etc…for the same foods that just do not contain these ingredients.

For example: If you are hungry and you eat a salad with lettuce, tomato, cucumber, broccoli and carrots and you dress it with Russian dressing you can optimize the nutrition of this salad by adding turkey (protein, B6, niacin and selenium) and avocado (carotenoids, vitamin E, monounsaturated fat, fiber, potassium). Switch the dressing from one that is likely to contain corn syrup, sodium Benzoate, calcium disodium Edta (to Preserve Freshness), and a sulfiting agent to olive oil, lemon juice and natural herbs.

The substitute salad with turkey and avocado has staying power. Yes you add calories and natural fat but your body is being nourished with antioxidants, vitamins, minerals and other health boosting nutrients. This is the key to avoiding both hunger and foraging for food within the hour. You will be more satisfied and full by eating more healthy foods.

This philosophy can be used with foods that you may not consider as healthy. Have you ever noticed that when you pour a bag of chips into a bowl it’s easy to go through the entire bowl and even the whole bag? Why? Chips alone are not filling.

Try this nacho recipe and let me know how it works.

Follow portion sizes listed on the labels. Select a healthier tortilla chip option (ingredients: corn, oil. Sea salt); add salsa and an ounce of shredded part skim mozzarella cheese, top with 2% Greek yogurt (Oikos, Fage, or Chobani). This yogurt is perfect to substitute for sour cream because if you were blind fold you may not be able to tell the difference.

Aside from calories and a little fat, is this more satisfying? Compared with the chips alone, did you feel as ready to go back for as many helping as you did for the chips alone? Here are the nutritional benefits you get:

Salsa: vitamin’s A, B6, C, beta carotene, potassium, magnesium, quercetin, fiber

Cheese: calcium, phosphorous, selenium, protein

Yogurt: protein, calcium, riboflavin, vitamin B6 and vitamin B12, live active probiotic cultures—Chobani has five active cultures!

Not only are you optimizing the nutrition value you get from a snack, you take a thoughtless moment of grabbing a handful of chips and create a more meaningful experience: the aroma of food, the taste of more than just chips, and a higher fullness factor!

 

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Sensational Sex for Your Health

The next time your partner makes an advance that you are not ready for, you may want to think twice before your response is, “I have a headache”.

Here’s why:

1. A vigorous bout of sex can burn about 200 calories, some of us have to spend 30-45 minutes on the treadmill working up a sweat all by ourselves…certainly not as much fun as “doing” it together

2. Hormones are released during sex that contribute to good health and a positive state of mind. These hormones are:

a. oxytocin and endorphins natures way to relive pain (from headaches and PMS) and create a sense of exhilaration
b. prolactin affects neurons in the brain that increase the sense of smell
c. Prostoglandins (found in semen) may be absorbed by a woman reducing symptoms of depression

3. For men in particular having sex 3 or more times/week has been shown to reduce the risk of prostate cancer and cut the risk of heart attacks and stroke in half

4. Semen contains nutrients (protein, Vit. C , zinc, calcium and other minerals) that have been shown to boost your immune system

5. An orgasm is relaxing and can improve the quality of sleep

6. Immunoglobin A raises the body’s immunity to the common cold and flu

7. Deepens emotional bonds between partners

8. Sex costs nothing, unless you want to use props, and it’s fun

9. Boosts self-esteem

10. Responses to stress improve after sex vs. responses to stress after other types of sexual behaviors or by people who completely abstain from sex, emotional bonds

Anyone want to share some benefits that I may have not mentioned?

For those of you who are concerned with what happens to sex as we get older there is good news. A 2007 study that interviewed over 3,000 people 57-85 years old was published in the New England Journal of Medicine. It found that “the proportion of sexually active couples that engage in oral sex, for example, hovered at around 50 percent for those under 75. More than half of men and a quarter of women, whether they had a sexual partner or not, acknowledged masturbating.”
Another important outcome of the study revealed that “many men and women remain sexually active–participating in vaginal intercourse, oral sex and masturbation–well into their 70s and 80s.”

How’s that for good news?!

 

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Capturing the Fountain of Youth

The secrets of staying young and healthy will not come in a pill, a cream or a special diet. Most likely your genetic make-up will determine how you age. However, living a healthy lifestyle will stack the odds in your favor.

Eating a balanced diet, filled with vegetables and “real” g-d made food while limiting commercially processed foods will give your body the nutrients it needs to function at its best. Nutritional supplements should be based on the individuals need but my belief is that everyone should take a multivitamin, DHA (fish oil) and calcium with Vitamin D, magnesium and boron.

Staying active including weight bearing and breathing exercises will help ensure muscle mass, bone strength (see my previous blog, We All May Have The Potential to Capture The Fountain of Youth!) and that adequate oxygen gets to your cells.

Supporting collagen production will help your skin look its best and reduce wrinkles. There are a few things that have been known to help form collagen, amino acids (proline, lysine, and glycine), vitamin C, horsetail, rose-hip and marigold. I suggest speaking with your doctor about any supplementation you may consider, including the ones mentioned in the first bullet under eating a balanced diet. That said I have been using a great product, ANTI-AGING 3™ Collagen powder, http://www.drvenessa.com/dcp/detail.php?id=1122, it seems to have good research that supports the ingredients used and they claim that it helps “activate the body’s own mechanisms to continue producing collagen at any age”. It’s about $4.00/serving and only 100 calories. I will put my credentials on the line and say that this product is a healthier product than any of Nabisco’s 100 calorie snack packs!

Have you tried to capture the Fountain of Youth? Please share your ideas.

 

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