Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

Nuts and seeds are some of nature’s ideal foods for humans and the best way for us to get our healthy fats. They can satiate true hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil. They should be part of your healthy eating-style. Many people perceive raw nuts as high-fat, high-calorie foods that should be avoided or consumed in only token amounts. The important role of raw nuts and seeds in the American diet has been almost completely ignored by nutritional advisers, and their absence is a huge flaw in American cuisine. The results of recent research have changed this perception completely. Today, more and more researchers are finally aware that it is not fat in general that is the villain, but saturated fat, trans fat, and fats consumed in a processed form. Fats from avocado, raw nuts, and seeds are rich in antioxidants and phytochemicals that not only offer unique health benefits, but also maintain the freshness of the food, preventing rancidity of the fat within.

Recent evidence shows that the frequent consumption of nuts is strongly protective against heart disease. It has been shown that people eating nuts daily, or more than once a day, had a 59 percent lower risk of fatal coronary heart disease.1 In addition, several clinical studies have observed beneficial effects of diets high in nuts on lowering cholesterol levels. The beneficial effects of nut consumption observed in clinical and epidemiologic studies underscore the importance of distinguishing different types of fat. One study estimated that every exchange of one ounce of saturated fat to one once of nut-fat from consuming a whole nut was associated with a 45 percent reduction in heart disease risk.2

Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging. They also provide a good source of protein, which makes up about 15 to 25 percent of their calories.3 Nuts’ hard shells also keep them well protected from pesticides and environmental pollution. Raw nuts and seeds, not the salted or roasted variety, provide the most health benefits.

Over the last few years, the health benefits of seeds also have become more apparent. A tablespoon of ground flaxseed, hempseeds, chia seeds, or other seeds can supply those hard-to find omega-3 fats that protect against diabetes, heart disease, and cancer.4 Seeds are also rich in lignans, a type of fiber asso ciated with a reduced risk of both breast cancer and prostate cancer. In addition, seeds are a good source of iron, zinc, calcium, protein, potassium, magnesium, Vitamin E, and folate. The plant goes to great effort in producing and protecting its seed, filling each genetic package with high concentrations of vitamins, minerals, proteins, essential oils, and enzymes.

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces a day.

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For almost twenty years of my adult life, I was obese. (I was also “chubby” as a kid, but won’t go there today.)

Obesity not only robbed me of health, vitality, and quality of life, it literally zapped colors right out of my life; not only deleting colorful food from my plate, but colorful clothing from my closet as well.

Over the years I invested in a few pieces of plus-size garments in the color black: a pair of black, stretch pants, a few black t-shirts, a black-patterned blouse, a black sweater, and a black jacket or two. Sometimes, rarely, a slight shade of gray was thrown into the mix, creating a rather dreary palette.

In fact, I had a “uniform” for all public events that I attended; my standard outfit consisted of a pair of size 3x black, stretch pants, and a black tank top with a lightweight, black-patterned blouse thrown over it. I wore it fall, winter, spring, and summer; even on the hottest, most sultry days of summer. It was suffocating, but it shielded glaring eyes from noticing my obesity. Of course, I always adorned myself with an artsy piece of jewelry so that people could focus on it, and not my size.

Gradually, over the course of this past year, as I got my health back, my closet started to change also, until one morning this past spring, I noticed an entire palette of beautiful and refreshing colors peaking out from its hangers. Pink. White with stripes. Sky blue. Aqua. Peach. Golden yellow. Light green. Lavender.

Black is beautiful, but becomes dreary when it’s the only color. An even drearier life. Terrible grammar, I know. But I don’t care. My closet is symbolic of the pretty colors flowing in my life now, and nothing else matters. No joking.

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A new study in the journal Molecular Nutrition and Food Research suggests polyphenols, found in grape seeds, may protect against oxidative stress linked to obesity. Scientists fed hamsters a high-fat diet supplemented with Chardonnay grape seed extract for 12 weeks. At the end of the experiment mice not given the grape seed extract had more abdominal fat than mice given the extract. Also, data revealed the high-fat group had increases in blood sugar, triglycerides and insulin resistance, while the extract group was “in part” protected from these effects; via Food Navigator.

In October, grapes were shown to lower blood pressure and reduce heart damage, but lots of plant foods, like blueberries and kiwis, contain polyphenols, antioxidants and other nutrients shown to prevent cancer. Nuts and seeds are other excellent sources phytochemicals and fibers that prevent blood vessel inflammation, raise good cholesterol and lower blood glucose.

I snack on grapes when I’m chained to my desk blogging. Good thing I find them on the cheap! As a kid, my grandfather had an old-school Italian grapevine growing all over the garage. It was cool.

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Hypocrisy, thy name is advertising. A new study in the European Journal of Public Health reveals 25.5% of advertisements in 30 popular British magazines are for ready-made meals, soups and sauces, which are full of salt. Another 23% are for high-fat and sugary foods, like ice-cream, chocolate bars, sweets and soft drinks. Only 1.8% of the adverts are for fruits and vegetables. And here’s the kicker, many of these advertisements appear alongside articles with healthy messages; ScienceDaily investigates.

Can’t say I’m shocked! Now, in December, research came out claiming sophisticated marketing campaigns do not acknowledge a drug’s rarer complications and hides any lack of long-term testing, putting people at increased risk of serious side-effects.

As for food advertising, last year Kellogg’s announced it would cut advertisements aimed at young children.

Via That’s Fit.

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The World Health Organization estimates 1.6 billion adults, ages 15 and up, were overweight and 400 million adults were obese, worldwide. So, where are all these fat people coming from? Definitely not Salt Lake City! A new survey found Salt Lake, Utah, Colorado Springs, Colorado and Minneapolis, Minnesota are the top 3 fittest cities in the United States. But, Miami, Florida, Oklahoma City, Oklahoma and San Antonio, Texas made the list as America’s top 3 fattest cities; via Men’s Fitness.

We better watch out! There’s going to be an all brawl between U.S. cities. In November, the Centers for Disease Control said Burlington, Vermont has the healthiest people in America. Although, Las Vegas has got to be happy, they broke their 2-year streak of being the fattest city in the country. Kudos!

As a nation, we need to reel this obesity thing in. Obesity costs the U.S. more than $100 billion a year.

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All kids should run around like that. Because according to a new study in the Journal of Clinical Endocrinology & Metabolism obese children may be damaging their thyroids. Researchers found an association between body mass and thyroid hormone levels, suggesting that excess fat could alter thyroid tissue, causing weight-gain, but more studies need to be done; Reuters reports.

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