Super Nutrients

Super Nutrients

Are you really getting all the vitamins, minerals and fatty acids you need?

By Anne Underwood

Newsweek

Jan. 16, 2006 issue - It sounds like a simple question of logic. If bones require calcium, thenpeople who eat a lot of calcium-rich dairy products should have extra-strong bones, right? So why are hip fractures uncommon in Singapore, where adults don't drink milk, while they soar in dairyloving Scandinavia? "Countries with higher calcium intakes have the highest fracture rates, not the lowest," says Dr. Walter Willett, chair of nutrition at the Harvard School of Public Health. It's the Calcium Conundrum.

Scientists have identified nearly 40 vitamins and minerals that the body needs for various tasks,from shoring up bones to bolstering the immune system and repairing cellular damage. But as the Calcium Conundrum suggests, they work more subtly than drugs. Instead of delivering predictable effects at particular doses, they team up in complex ways that we're just beginning to understand.

Forgo your daily orange for a vitamin C pill, and you will miss out on other compounds that protect the heart, fight cancer and combat infections. "You can't just pop vitamin E over hot-fudge sundaes and expect to get any benefit," says nutritionist Alice Lichtenstein at Tufts University. But don't mistake the subtlety of these compounds for a lack of power. Exciting new findings are pouring out of the nation's research labs, linking long-neglected nutrients to everything from brain function to cancer risk. And it's increasingly clear that, despite our abundant food supply, we're still getting too little of some crucial vitamins and minerals. Here are some of the latest insights on how eating well can help us live well—and target some of our most common dietary deficiencies.

CALCIUM as it turns out, this mineral really is critical to bone strength. But as scientists are now learning, it doesn't work by itself. Healthy bones require a mix of calcium, phosphorus and magnesium. They also need adequate protein to form their basic framework, vitamin K to maintain structural proteins, and two other bone strengtheners that we're probably even shorter on than calcium: vitamin D (for calcium absorption) and exercise (to stimulate bone-building cells). Put it all together, and one potential explanation for the calcium paradox jumps out. Though doctors say genetic differences are partly responsible, vitamin D levels must be playing a role too. If you consider that we get most of our vitamin D from sunshine striking the skin, it's logical that people who live near the sun-drenched equator absorb their calcium better and suffer fewer bone fractures.

But calcium does more than build strong bones. It is crucial for transmitting nerve impulses and maintaining a regular heartbeat. It stimulates hormone secretions and activates enzymes. It may even help protect against colon cancer. And most of us could stand to consume more. "Only half of Americans are getting the required amount," says Dr. Felicia Cosman of the National Osteoporosis Foundation. Recommended intake is 1,000 milligrams a day for adults—1,200 for women older than 50 and 1,300 for teens.

VITAMIN D when epidemiologists Cedric and Frank Garland began mapping the incidence of colon cancer in the United States back in the 1970s, they noted a curious pattern. People in the South were half as likely to die of the disease as those in the Northeast. Could the reason be the sunshine vitamin—D? Since then the research has grown, linking vitamin D with lower risks of not just colon cancer but also breast, prostate and ovarian cancers. That's not all. People with higher levels of D are less likely to suffer autoimmune diseases, including type 1 diabetes and multiple sclerosis.  They may even have less heart disease and better lung function. "I'm not an alternative- medicine nut who says one nutrient is good for everything," says biochemist Reinhold Vieth at the University of Toronto. "But vitamin D might be."  It clearly does far more than aid calcium absorption. Vitamin D helps mobilize and modulate the immune system—which explains its effect on autoimmune diseases. Biochemical studies suggest that it helps keep cells from becoming malignant—and when cells do go bad, it encourages them to self-destruct. Scientists suspect the vitamin has still other functions. "Tissues throughout the body have receptors for vitamin D," says Dr. Michael Holick of Boston University. "Why would they be there if they had no purpose?"

Just how much vitamin D we need is a matter of debate. The government recommends 200 to 600 international units a day, but a growing scientific consensus says that's too low. In a paper last month, the Garlands wrote that 1,000 units a day could cut colon cancer in half and reduce the rates of breast and ovarian cancer by 25 percent. Holick has stirred the ire of his fellow dermatologists by suggesting that the best source in the summer is five to 10 minutes of sunshine on the arms and legs two to three times a week, without sunblock. But in the winter, the sun's oblique rays are not strong enough in most of the United States to stimulate D production. For help, turn to supplements of vitamin D3, fatty fish and fortified foods, including milk and certain brands of orange juice and soy milk.

OMEGA-3 FATTY ACIDS in 2001 a series of ads appeared in Boston newspapers. "Are you extremely moody? Do you often feel out of control? Are your relationships painful and difficult?"  The ads came from Harvard psychologist Mary Zanarini, one of the nation's leading researchers in borderline personality disorder. She was seeking volunteers to test a potential treatment for the ailment—a fish-oil component called EPA.

Fish oil? As medical treatments go, it may sound more like snake oil. But a growing body ofresearch suggests the omega-3 fatty acids in fish oil benefit not just the heart but also a range of psychiatric and neurological problems, from bipolar disorder and schizophrenia to depression, ADHD, Alzheimer's and, yes, borderline personality disorder. The brain is an astonishing 60 percent fat, and it needs omega-3s for optimal function. Studies suggest they help build cell membranes, boost levels of the brain chemical serotonin and increase the number of connections between neurons. "It's like neuronal fertilizer," says Dr. Joseph Hibbeln, a psychiatrist at the National Institutes of Health. "Brain cells given omega-3s grow more synapses."  Omega-3s may even be good for bone. Nutritionist Bruce Watkins at Purdue University has found that they stimulate bone-building cells in the periosteum, the membrane that covers the long bones. "It's the part that hurts when you bang your shin," says Watkins. "I call it 'the brain of the bone' because it contains a lot of nerve tissue and controls a lot of bone metabolism." Nourish it with omega-3s, he advises, because its bone-building cells lay down the protein matrix on which calcium and other minerals are deposited.

Where can you find omega-3s? Food contains two basic varieties—the short-chain version (called ALA) found in walnuts, flaxseed, canola oil and leafy greens, and the long-chain versions (EPA and DHA) in seafood and omega-3-enriched eggs. The long-chain forms appear to have the greatest benefits, particularly for the brain. The American Heart Association also recommends eating fatty fish at least twice a week for the prevention of heart disease. For patients who already have heart trouble, it prescribes one gram of EPA and DHA a day, from fatty fish or supplements.

CHROMIUM unless dietary trends do an abrupt about-face, the world is heading for a dramatic increase in type 2 diabetes. According to the World Health Organization, the global caseload will more than double by 2025—to 300 million, up from 143 million in 1997. Want to avoid becoming a statistic? A good place to start is reducing your intake of white flour and sugar. But emerging evidence suggests you should also consider boosting your chromium. Why? Scientists have long known that chromium is involved in sugar metabolism. Whenever your body mobilizes stored glucose, it requires chromium to do that. Now research is showing that the mineral may help diabetic and pre-diabetic patients boost their insulin sensitivity by increasing both the number of insulin receptors on cells and the activity of those receptors. "In almost every study where we gave chromium, we got better control of glucose with less insulin," says biochemist Richard Anderson at the USDA's Human Nutrition Research Center in Beltsville, Md.

Since we need only trace amounts of chromium, it should be easy to get enough from the diet. Yet research suggests that many of us are falling short—perhaps because we're eating so many refined carbohydrates. So try consuming more chromium-boosting broccoli, apples and other produce while cutting down on chromium-depleting sugar. As a fallback, consider a supplement of chromium picolinate. (Multivitamins contain chromium, but in a less absorbable form.) The current recommendation is 25 to 35 micrograms a day, but trials have used 200 or more.

POTASSIUM potassium gets almost no press, yet it's remarkably effective at lowering blood pressure—and even a 1 to 2 percent reduction translates into a reduced risk of strokes. Potassium also helps prevent kidney stones and heart arrhythmias. It even appears to benefit bones by neutralizing acids in the bloodstream that leach calcium from bone deposits. "Unless you have kidney disease, potassium is one of those things, like love and money, that you just can't get too much of," says University of Mississippi physiologist David B. Young.  The current guidelines call for 4,700 milligrams a day, but most Americans don't even get close. It's not that hard. A single cup of sweet potato has 950 milligrams. Four figs boast 540; a cup of cantaloupe, 500, and a glass of OJ, 450. "If you can consume 8,000 milligrams a day in your diet—the level we evolved to eat—chances are you'll get everything else you need, too," says Dr. Steven Pratt of San Diego's Scripps Memorial Hospital. That would include fiber and thousands of beneficial plant chemicals, such as the cancer-fighting compounds in broccoli.  In the end, there are few shortcuts to optimal health. Much as we would like to rely on pills, fitness requires regular exercise and a healthy diet—one that's rich in fruits, vegetables and whole grains, along with smaller amounts of fish, nuts and dairy. "The amazing thing is, the same dietary pattern helps everything from cancer to heart disease and diabetes," says Lichtenstein. There's no conundrum there. Bring on the vegetables.

© 2006 Newsweek, Inc.

© 2006 MSNBC.com

URL: http://www.msnbc.msn.com/id/10754232/site/newsweek/from/ET/

All of these nutrients are found in the Juice Plus Supplements.  Supplied by organic fruits and vegetables, I can attest that these supplements give you more energy and keep sicknesses at bay.  Since I began taking these supplements last August, I have not gotten sick once!  It also gives me peace of mind to know that by taking my Juice Plus in the morning, I have secured my required dosage of these fruits and vegetables.  It doesn't replace healthy habits, but it does ensure that all of the nutrients you need are available to your body throughout the day.

Cheers!

Lisa

 

Junior Women's Club of Loudoun

Congratulations to the Junior Women's Club of Loudoun!  Tuesday, November 15th of last year, we managed to collect $4500 for donations to Katrina victims as well as other local charities. 

 

I  performed chair massage at the event, of which I donated all of the proceeds.  Also, I donated a one hour gift certificate for massage!  For more info on the Junior Women's Club of Loudoun visit www.jwcl.org.

 

Benefits of Post Operative Massage :)

Massage Therapy can be used in many settings.  In home patient care has become a fast growing industry to help aid in the recovery process.  Below is a study done on the benefits of post operative massage.  Enjoy! 

 

Using massage and music therapy to improve postoperative outcomes

AORN Journal,  Sept, 2003  by Laura D. McRee,  Stacie Noble,  Alice Pasvogel

 

Whether surgery is emergent or elective, the experience causes patient anxiety, which can be detrimental to surgical outcomes. (1) The anticipation of pain may cause increased anxiety, and, in turn, anxiety and pain cause an increase in levels of circulating catecholamines, adrenocorticotrophic hormone, growth hormone, prolactin, antidiuretic hormone, aldosterone, cortisol, glucagon, prostaglandins, and free fatty acids. (2) An increase in stress hormones and resulting metabolic responses can lead to a variety of morbid events, including myocardial and other organ ischemia, dysrhythmia, hypercoagulability, malnutrition, fluid and electrolyte imbalance, decreased wound healing, and immunocompromise. (2) Anxiety increases oxygen consumption, cardiac output, and blood pressure. (3) Furthermore, anxiety and stress can increase the need for higher doses of anesthetics and sedatives during surgical procedures, resulting in a potentially negative effect on a patient's recovery. (3) Fear of pain is a significant fear ranked second only to fear of death; (4) therefore, it is important for surgical teams to be aware of interventions that could decrease anxiety and pain.

This study was designed to determine whether massage and music therapy could decrease anxiety, resulting in positive outcomes related to cardiovascular hemostasis and decreased pain for patients. A variety of studies related to the effects of massage or music therapy on patients' anxiety have been conducted.

MASSAGE THERAPY. Massage is the art of touch and manipulation of soft tissue to achieve therapeutic results, including mental relaxation, comfort, and healing. (5) Massage has been considered a therapeutic intervention for thousands of years. There is evidence of the use and value of therapeutic massage in China more than 5,000 years ago. (6) A person's tactile needs do not change with health or aging; however, patients who are acutely ill or undergoing surgery seldom are touched other than when they are receiving necessary care. (5) Caring touch, compared to technical or mechanical touch, is an important method of communication. (7)

There are a number of theories about the mechanisms for massage's therapeutic effects on psychological and physical status. Most simply, massage nay relieve pain through muscle relaxation and the release of enkephalins. (6,8)

The gate control theory of pain also has been used to explain the effectiveness of massage in pain control. (6) According to this theory, tactile information from massage is carried on the large myelinated fibers, which may close the neurological "pain gate" at the peripheral point, thus reducing the perception of pain.

Two other mechanisms for pain relief through massage have been identified:

* soft tissue manipulation improves circulation, which reduces pain caused by the accumulation of irritants, including lactic acid and inflammatory substances; and

* the emotional contact of caring touch may induce a sense of well-being that would diminish the perception of pain. (9)

Results of previous studies have demonstrated therapeutic benefits of massage in a variety of circumstances, especially in terms of decreased anxiety, decreased stress response, and less pain. In a study of the effects of massage on 122 patients admitted to an intensive care unit (ICU), participants were assigned randomly to receive massage, aromatherapy and massage, or a period of rest. (10) Preintervention and postintervention assessments included physiological stress indicators and patients' evaluations of their anxiety level, mood, and ability to cope with the intensive care experience. No significant differences were reported in the physiological stress indicators, which included systolic and diastolic blood pressure, heart rate and rhythm, and respiratory rate. The group that received massage and aromatherapy, however, demonstrated significant improvements in mood and reported decreased anxiety after therapy.

One study evaluated the effects of massage on anxiety among older adult, institutionalized patients. (11) Participants were assigned randomly to a group that received a five-minute back massage and engaged in conversation with the massage therapist, a group that participated in a five-minute conversation only, or a group that received no interventions. Anxiety was measured using the Spielberger State-Trait Anxiety Inventory (STAI) before and after interventions and at two points in time for the group that received no interventions. The study was conducted during four consecutive days. Mean anxiety scores indicated that anxiety levels were significantly lower for the group that received massage compared to the group that received no interventions.

One group of researchers studied the effects of massage on 28 patients in a hospital burn unit. (12) Patients were assigned randomly to a massage therapy group or a standard treatment control group before undergoing a debridement procedure. The group that received massage demonstrated less anxiety, lower cortisol levels, less pain, and less depression than the group that received standard care. A limitation of this study is the lack of a comparison intervention; therefore, it cannot be determined whether an intervention other than massage would have produced the same effects.

One researcher studied the effects of therapeutic massage on preoperative anxiety, gathering both quantitative and qualitative data. (13,14) Sixty patients undergoing general surgical or gynecological procedures were selected from a rural hospital. The treatment group included 30 patients who received 45 minutes of preoperative massage. The control group did not receive any interventions. Measures included anxiety as indicated by scores on the STAI, the amount of analgesia required, and length of hospital stay. In addition, study participants were interviewed during their massages to elicit their perceptions of the experience. The results demonstrated that the group that received massage experienced reduced preoperative anxiety compared to the control group; however, there were no significant differences in amounts of analgesia used or length of stay between the two groups. Analysis of participant interviews revealed that those who received massage believed their vulnerability was respected and that the massage provided an environment in which they felt safe to talk. A limitation of this study is, again, lack of a comparison intervention.

MUSIC THERAPY. Music has been defined as the science or art of the composition of sounds that are comprehended by the human brain as enjoyable and expressive. (3) In the 1800s, music was used to aid sleep, decrease anxiety associated with surgery, and assist in the administration of local anesthesia. (2) The physiological effects of music have been measured using blood pressure, mean arterial pressure, heart rate, electrocardiogram, respiratory rate, oxygen saturation, finger temperatures, and serum hormone levels. (15)

Many studies have examined the effect of music on patients' anxiety. One study examined the effects of music use in various medical specialties, including anesthesiology, surgery, orthopedics, dentistry, and obstetrics. Patients selected the music they preferred and listened to it during the preoperative wait. Headphones were left on until patients were asleep. Patients who received local anesthesia wore headphones during the entire procedure. Findings included decreased levels of anxiety, decreased blood pressure, and decreased hormone levels, including prolactin, cortisol, adrenocorticotrophic hormone, growth hormone, and norepinephrine. (16)

A pilot study of 30 patients scheduled for elective orthopedic surgical procedures performed using regional anesthesia was conducted to determine whether having patients listen to their favorite music while undergoing the surgical procedure reduced their anxiety. (3) Data were collected using questionnaires designed to obtain feedback about patients' selections and their feelings about listening to music during surgical procedures. Patients reported that music helped the surgery go more quickly, masked background noises, and diverted their minds from the procedure. Perioperative staff members provided positive feedback about the use of music, and anesthesia care providers noted that participants were calmer throughout the procedures, pulse and blood pressures remained more stable, and less anesthesia was required.

www.massagebylisa.net

Welcome!

Hello everyone and welcome to the updated site. 

 

Tonight will begin the first kundalini yoga class in a series of eight beginners classes.  The classes will be held Wednesday evenings from 7:30 to 9:00 pm at Esoterica of Leesburg. 

I am so exicited to finally be offering this to my clients!  Feel free to just drop in and see if you like it.  Also, you can bring a mat or towel to sit on, and wear loose comfortable clothing.

 

Below are some interesting articles you may enjoy.  Happy reading!

 

Vegetables against prostate cancer

Men who discover they have early-stage prostate cancer may be better off changing their lifestyle and diet than taking conventional medical treatments. The British medical newsletter Proof! (September 2005) reports on a study of 93 men with prostate cancer conducted at the University of California in San Francisco by well-known nutrition expert Dr. Dean Ornish.

 

The men who followed a vegetarian diet consisting primarily of vegetables, fruit, whole grains, vitamins and minerals and who did regular exercise (aerobics and yoga) as well as attending a weekly support group fared much better than those opting for conventional treatment. Their prostate-specific antigen (PSA) levels fell, unlike those of the control group. In the lab, they also found that blood from the participants in the lifestyle-change group inhibited prostate tumour growth by 70 per cent compared with only 9 per cent in the control group. And their blood appeared to contain substances that inhibited tumour cell growth by 70 percent, compared to nine percent in the conventional group.

 

The news isn’t that fruits and vegetables are good for you, it’s that they are so good

for you they could save your life. ”  by David Bjerklie, TIME Magazine, Oct. 2003

 

Join the Juice Plus Revolution!

 

"Sometimes you've got to let everything go...purge yourself. If you are unhappy with anything...whatever is bringing you down, get rid of it. Because you'll find that when you're free, your true creativity, your true self comes out."

Tina Turner
Singer