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SuperFoods for Any Century

SuperFoods for Any Century. Steven G. Pratt, MD, FACS, ABIHM La Jolla, CA EPSE September 2012. 2004. 2006. 2008. 2009. SuperHealth Includes. SuperFoods Healthy Fats SuperNutrients No Cigarettes Alcohol and health, fortune, humor & character Sleep Stress Reduction

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SuperFoods for Any Century

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  1. SuperFoods for Any Century Steven G. Pratt, MD, FACS, ABIHM La Jolla, CA EPSE September 2012

  2. 2004 2006 2008

  3. 2009

  4. SuperHealth Includes • SuperFoods • Healthy Fats • SuperNutrients • No Cigarettes • Alcohol and health, fortune, humor & character • Sleep • Stress Reduction • Portion Control = Weight Reduction/Control • Physical Activity = burn those calories! • Spirituality

  5. SuperHealth Includes • Load up on Fiber • Inflammation the “natural” way • High Potassium – Low sodium diet • Potassium (as intake ,  mortality from CHD, total CVD) • 0.65 (95% CI: 0.39, 1.06, P for trend=0.083) = CHD • 0.73 (95% CI: 0.59, 0.92, P for trend=0.018) = CVD • Sodium (as intake ,  mortality for total stroke, ischemic stroke, and total CVD) • 1.55 (95% CI: 1.21, 2.00; P for trend<0.001) = total stroke • 2.04 (95% CI: 1.41, 2.94; P for trend<0.001) = ischemic stroke • 1.42 (95% CI: 1.20, 1.69; P for trend<0.001) = total CVD * Am J Clin Nutr 2008; 88:195-202

  6. Superfoods Are… • Healthy fat– carbs– protein • Whole foods • Timeless • Delicious • Readily available • Discussed in peer reviewed publications • Associated with longevity • Loaded with longetivity nutrients • Contain SPF (sun protective factor) nutrients •  Inflammation the “natural” way • Can be eaten fresh, frozen, blended, pureed, freeze dried, cooked, micro-waved

  7. Superfoods Are Part of Healthy Dietary Patterns • Mediterranean cuisine (Crete) • Okinawa • Japanese • Native American

  8. Superfoods * Superfoods Rx :Fourteen Foods That Will Change Your Life, 2004

  9. Superfoods * Superfoods HealthStyle: Proven Strategies for Lifelong Health, 2006

  10. Supernutrients

  11. U.S. Life Expectancy Falls Slightly in 2008: CDC • American life expectancy slipped slightly in 2008 to 77.8 years, the first dip since 2004 * National Vital Statistics Reports, Dec 2010;59(2)

  12. 5 US Leading Causes of Death • Heart Disease • Cancer • Chronic Lower Respiratory Diseases (Asthma, Bronchitis, Emphysema) • Stroke • Accidents * National Vital Statistics Reports, Dec 2010;59(2)

  13. Metabolic Syndrome (Met S) • Constellation of • Central obesity • Dyslipidemia •  BP •  Triglycerides •  Blood sugar • 15.1% of Chinese (71 million) and similar percentage of Americans • Low intensity counseling + flaxseed (30g/d) and/or walnuts (30g/d)  central obesity, blood sugar, total cholesterol, & BP

  14. Superfood #1:Beans • Lower your heart disease risk by 20% • Beans lower cholesterol, blood pressure, blood sugars and weight (e.g. appetite suppressant), and risk for gallbladder surgery •  Risk for multiple cancers • Low cost • “Beano” • “No Salt Added” • No Lard • Try to eat:  at least four ½ cup servings per week

  15. Dietary fiber intake related to relative risk for disease based on estimates from prospective cohort studies

  16. Superfood:Blueberries • Otherwise known as “brainberries” • Lower the risk of cardiovascular disease and cancer • There is a love affair between berries and your circulatory system • Blueberries help lower blood sugar and blood pressure • Bioactives in BB, improve insulin sensitivity in obese, non-diabetic, and insulin sensitive M & F’s (*J Nutr, 2010;140:1764) • The best chance to move, think like a kid as you “mature” •  Exercise associated oxidativestress • May play a role in preventing obesity • Berries and colon cancer • Bathe each meal in berries • Berries  CRP • #1 CAA • Try to eat: 1 to 2 cups daily

  17. Blueberries Contain

  18. Resveratrol • Red wine (2-5 mg/L) • Purple grapes juice • Cranberries • Blueberries • Peanut skin • Mulberries

  19. Resveratrol • A supernutrient • Activates a family of enzymes called sirtuins • SIR2 stabilizes DNA  slows cellular aging •  Risk for Alzheimer’s (?) • Enhances cell communication in the “memory” region of the brain • Protects brain cells against oxidative stress, damage from diabetes, aging • Diminished effect of trauma to the memory regions of the brain •  Risk for CVD, cancer (?)

  20. Resveratrol • Enhances muscle strength •  Fatique • Mimics caloric restriction  weight loss (?) •  Inflammation •  Nitric oxide  makes blood vessels more flexible,  BP &  blood flow • Normalize blood sugar levels •  Memory & reaction time (human study) • 1150 bottles of red wine = dose of resveratrol used in animal studies • Synergy with other polyphenols

  21. Resveratrol Supplements • MaxiVision Whole Body Formula • 5 mg/4 capsules • www.medop.com • Paradise Resveratrol • 15 mg/ 1 vegetarian capsule • Longevinex • www.longevinex.com • Tru Nature Grape Seed & Resveratrol plus benefits of whole grape • 15 mg/1 soft gel • Vindure 900 • www.vinomis.com • Consume with polyphenol rich foods • Trans-resveratrol the most active form • Dose/d 15 mg (Dr. Steve) ? 250-500 mg/d

  22. Blueberry Sidekicks • Cranberries • Raspberries • Currants • Cherries • Chokeberries • Gogi • Lingonberry • Salmon Berries • Purple grapes • Boysenberries • Strawberries • Blackberries • Pomegranates • Acai • Bilberry • Buffaloberries • Huckleberries

  23. Superfood #3:Broccoli •  Risk for multiple cancers: 2 servings a day can result in 50% reduction in risk but… • + effect in < 1 serving daily • Up-regulates “detox” enzymes • Most powerful, easiest to eat form of broccoli: broccoli sprouts (10 to 100x power of regular broccoli) • Boosts the immune system, lowers the incidence of cataracts and maybe AMD, supports cardiovascular health, builds bones and fights birth defects • Synergy with tomatoes to  risk for prostate cancer • Try to eat: ½ to 1 cup multipletimes weekly

  24. Broccoli Sidekicks • Brussels Sprouts • Cabbage • Kale • Turnips • Cauliflower • Collards • Bok Choy • Mustard Greens • Swiss Chard

  25. Superfood #4:Oats • Whole grain consumption protects against cancer, cardiovascular disease, T2DM (our fastest-growing chronic disease) • Positive associations have been reported between the consumption off refined grains and risk of multiple chronic diseases • Whole grain bran fiber  Atherosclerosis progression • Whole grain intake is inversely and independently associated with carotid artery blood flow

  26. Superfood #4:Oats • Higher whole grain intake associated with a lower cardiovascular disease risk reduction of 25% when high, low quintiles of intake are compared • Whole grain fiber (bran & germ) helps  risk for obesity, cardiovascular disease, and most likely colon cancer •  Whole grains  death from inflammatory disease • Try to eat: 5 to 7 servings a day of whole grains (for example, whole wheat bread would count!)or 10-21 grams whole grain fiber

  27. Oat Sidekicks Super Sidekicks • Wheat Germ • Ground Flaxseed • Oat Bran Sidekicks

  28. Low Sodium Whole Grain Foods • Arrowhead Mills Organic Oat Bran Pancake and Waffle Mix: 75 mg sodium, 6 grams fiber per ¼ cupwww.arrowheadmills.com • Bob’s Red Mill Whole Ground Flaxseed Meal: 0 mg sodium, 4 grams fiber per 2 Tablespoonswww.bobsredmill.com • Breadshop Granola Crunchy Oat Bran with Almonds and Raisins: 0 mg sodium, 4 grams fiber per ½ cup • Country Choice Organic Irish Style Steel Cut Oats: 0 mg sodium, 4 grams fiber per ¼ cupwww.countrychoiceorganic.com • Familia Swiss Muesli: 0 mg sodium, 4 grams fiber per ½ cup www.bio-familia.com • Food for Life Sprouted Grain Ezekiel 4:9 Bread (low sodium): 0 mg sodium, 3 grams fiber per slice

  29. Low Sodium Whole Grain Foods • Garden of Eatin’ Blue or Yellow Corn Taco Shells: 5 mg sodium, 1 gram fiber per 2 taco shellswww.gardenofeatin.com • Julian Bakery Cinnamon Almond Raisin Bread: 75 mg sodium, 12 grams fiber per slicewww.julianbakery.com • Kashi Go Lean Cereal: 85 mg sodium, 10 grams fiber per ¾ cup • Kashi Heart to Heart: 90 mg sodium, 5 grams fiber per ¾ cup • Kashi TLC Tasty Little Chewies Peanut/Peanut Butter, 90 mg sodium, 4 grams fiber per 1 bar Trail Mix, 105 mg sodium, 4 grams fiber per 1 bar 1 barwww.kashi.com • Kretschmer Toasted Wheat Germ: 0 mg sodium, 2 grams fiber per 2 tablespoonswww.kretschmer.com

  30. Low Sodium Whole Grain Foods • Post Shredded Wheat and Bran: 0 mg sodium, 8 grams fiber per 1 ¼ cupwww.kraftfoods.com • Quaker Oat Bran: 0 mg sodium, 6 grams fiber per ½ cup • Ralph’s Whole Wheat Rotini: 0 mg sodium, 5 grams fiber per ¾ cup • Ronzoni Healthy Harvest 7 Grain Blend Pasta: 0 mg sodium, 5 grams fiber per 2 ounces • Ronzoni Healthy Harvest Whole Wheat Blend Pasta: 0 mg sodium, 6 grams fiber per 2 ounceswww.ronzonihealthyharvest.com • Whole Foods 365 Organic Whole Wheat Shells: 9 mg sodium, 5 grams fiber per ¾ cup • Vogel’s Soy and Flaxseed Bread: 105 mg sodium, 5 grams fiber per slice 818-761-2892

  31. Superfood #5:Oranges • Good source of vitamin C • OJ  post-meal oxidative stress • Synergy with tea • Highest vitamin C intake associated with lowest all cause mortality • Citrus polyphenols (Flavonones)  the risk of CHD death in women by 22% • Enjoy the skin • Anti-inflammatory • Anti-cancer • Anti-atherogenic

  32. Superfood #5:Oranges • OJ consumption  DBP,  acute coronary events, stroke, oxidative stress • Your blood vessels love OJ! • Try to eat: 1 serving daily (drink high pulp OJ) * Am J Clin Nutr 93:73,2011

  33. Orange Sidekicks • Lemons • White and Pink Grapefruit • Kumquats • Tangerines • Limes

  34. Superfood #6:Pumpkin • Rich in alpha carotene and beta carotene • “Longevity nutrients” • Helps lower the risk of various cancers (lung, colon, bladder, cervical, skin, and breast) and supplies nutrients necessary for healthy, youthful skin • Inverse relationship between serum carotenoids and DM2 • Try to eat: ½ cup most days

  35. Pumpkin Sidekicks • Carrots • Butternut Squash • Sweet Potatoes • Orange Bell Peppers

  36. Superfood #7: Wild Salmon • Diets high in n-3’s are conducive to CNS control of appetite • The more omega-3 fish oils you eat; the lower your blood pressure and heart rate • 4x weekly  risk for and progression of AMD • Men with the highest n-3’s 66% lesslikely to develop colorectal cancer • Studies suggest that fish consumption is associated with a lower risk for depression, violent behavior, Alzheimer’s disease, Attention Deficit Disorder, Atrial fibrillation, total mortality, cellular aging, acute coronary syndromes • Improved bone mineral density

  37. Superfood #7: Wild Salmon • Berry polyphenols  cellular EPA, DHA • Am J Clin Nutr 93:907, 2011 • Try to eat: Wild salmon, halibut,sardines, etc.  2 to 4 times per week

  38. Wild Salmon Sidekicks • Canned Alaskan Salmon (www.vitalchoices.com) • Alaskan Halibut • Canned Albacore Tuna • Sardines • Herring • Trout • Sea Bass • Oysters • Clams For healthy heart, brain, eyes—You must eat fish!!!  Monterey Bay Aquarium website www.mbayaq.org

  39.   Superfood #8: Soy • Helps prevent cardiovascular disease, cancer, and osteoporosis, and helps relieve menopausal and menstrual symptoms • Super alternative protein; the only plant-based complete high-quality protein • Lower risk for breast/prostate cancer •  Risk for breast cancer recurrence • Does not “sex drive” • Avoid iodine deficiency when consuming soy • The Soy – Kidney connection • Important to eat soy during first2 decades • Try to eat: at least 10-15 grams of soy protein per day and divide total soy intake to two separate meals or snacks

  40. Soy Sidekicks (Forms of Soy) • Tofu • Soymilk • Soy Nuts • Edamame • Tempeh • Miso • Soy Yogurt

  41.   Superfood: Spinach and Other Leafy Greens • People who eat them have  risk for • Diabetes • Stroke • Colon cancer • Cataracts • Macular degeneration • Bone loss • Maturity related sarcopenia • Memory loss • Try to eat: 1 cup steamed or 2 cups raw, dark, leafy greens most days

  42. Spinach Contains * Is also low in calories

  43. Spinach Sidekicks • Kale • Collards • Swiss Chard • Mustard Greens • Turnip Greens • Bok Choy • Romaine Lettuce • Orange Bell Peppers

  44.   Superfood: Tea • The cheapest, easiest, no-calorie way to improve your diet and live longer •  Risk for cataracts, hypertension (dose response) • Inverse relationship between green tea intakeand risk for DM2 • Initial studies suggest may help to control weight by increasing energy expenditure (a “fat burner”) • “The administration of GTC’s with caffeine is associated with statistically significant  in BMI, body weight, WC” • Clinical significance modest at best * Am J Clin Nutr 2010;91:73 • Try to drink: >1 cup green, black,oolong, white,Rooibus (herbal) tea daily – don’t forget the lemon • Ideal 4 cups/d & “squeeze” the tea bag “dry” then rub the bag on your facial skin

  45.   Superfood #10: Tea • Not just women: Men who drink tea may reduce their risk of heart attack by 44% with just one cup daily • Green Tea Benefit in Women • 31%  risk of dying from CVD • 62%  risk of dying from stroke • 23%  risk of dying from any cause • Green Tea Benefit in Men • 22%  risk of dying from CVD • 42%  risk of dying from stroke • 12%  risk of dying from any cause • Green tea consumption ’s risk for breast cancer • Green tea and cataracts, AMD •  Risk for diabetes

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