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Stay Healthy
Magazine April / May 2019
Mind, Body & Fitness
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By Jaye Kenzie
What is the natural human diet?
down flesh and kill the dangerous bacteria in it, which would otherwise sicken or kill them. Our stomach acids are much weaker in comparison, because strong acids aren’t needed to digest prechewed fruits and vegetables.
Are humans meat-eaters? Quick test: When you see dead animals on the side of the , are you tempt- Intestinal Length ed to stop and snack on them? Do you daydream about killing cows with your bare hands and eating them raw? If you answered “no” to these questions, Animals who hunt have short intestinal tracts and colons that allow meat to pass through their bodies then, like it or not, you’re an herbivore. relatively quickly, before it can rot and cause illness. Humans’ intestinal tracts are much longer than The following points help prove that a natural human those of carnivores of comparable size. Longer diet is, in fact, vegan—and that enslaving animals, intestines allow the body more time to break down stealing their milk and eggs, and killing them simply fiber and absorb the nutrients from plant-based isn’t what nature intended. foods, but they make it dangerous for humans to eat meat. The bacteria in meat have extra time to multiThink you’re a paleo caveman or -woman? Well ply during the long trip through the digestive system, …Although many humans choose to eat both plants increasing the risk of food poisoning. Meat actually and meat, earning us the dubious title of “omnivore,” begins to rot while it makes its way through human intestines, which increases the risk of developing we’re anatomically herbivorous. The good news is colon cancer. that if you want to eat like our ancestors, you still can: Nuts, vegetables, fruit, and legumes are the basis of a healthy vegan lifestyle. Human Evolution and the Rise of Meat-Heavy Diets Our Teeth, Jaws, and Nails If it’s so unhealthy and unnatural for humans to eat meat, why did our ancestors sometimes turn to flesh Humans have short, soft fingernails and small “canine” teeth. In contrast, carnivores all have sharp for sustenance? Author of the book The Power of Your Plate, Dr. Neal Barnard, talks about humans’ claws and large canine teeth that are capable of early diet, explaining that we “had diets very much tearing flesh. like other great apes, which is to say a largely plantCarnivores’ jaws move only up and down, requiring based diet …. Meat-eating probably began by scavenging—eating the leftovers that carnivores had left them to tear chunks of flesh from their prey and swallow them whole. Humans and other herbivores behind. However, our bodies have never adapted to it. To this day, meat-eaters have a higher incidence can move their jaws up and down and from side to side, allowing them to grind up fruit and vegetables of heart disease, cancer, diabetes, and other problems.” with their back teeth. Like other herbivores’ teeth, humans’ back molars are flat for grinding fibrous plant foods.
Briana Pobiner, paleoanthropologist at the Smithsonian’s National Museum of Natural History, adds, “Fruit and different plants and other things that we Dr. Richard Leakey, a renowned anthropologist, summarizes, “You can’t tear flesh by hand, you can’t may have eaten maybe became less available. . . . tear hide by hand. Our anterior teeth are not suited The meat-eating that we do, or that our ancestors for tearing flesh or hide. We don’t have large canine did even back to the earliest time we were eating teeth, and we wouldn’t have been able to deal with meat, is culturally mediated. You need some kind of processing technology in to eat meat .… So I don’t food sources that require those large canines.” necessarily think we are hardwired to eat meat.” Stomach Acidity Carnivorous animals swallow their food whole, relying on extremely acidic stomach juices to break
There’s Something About Dairy Humans started domesticating cattle only 10,000
years ago. Until then, children who stopped breastfeeding also stopped making the enzyme lactase and became lactose intolerant. After the domestication of cattle, however, the human began to process dairy “products.” Groups who do not rely on cattle— like the Pima tribe, the Chinese and Thai, and the Bantu of West Africa—continue to be lactose intolerant today. The Unfortunate Modern Diet Until recently, only the wealthiest people could afford to feed, raise, and slaughter animals for meat, while everyone else ate mostly plant foods. Consequently, prior to the 20th century, only the rich were plagued routinely with diseases such as heart disease and obesity. Now that animal flesh has become relatively cheap and is easily available (thanks to the cruel, costcutting practices of farming), deadly ailments such as heart disease, strokes, cancer, diabetes, and obesity have spread to people across the socioeconomic spectrum. And as the Western lifestyle spills over into less-developed areas of Asia and Africa, people there, too, have begun to suffer and die from diseases associated with meat-based diets. When humans consume animal Jaye Kenzie tein, research shows a prolink to cancer of the colon, breast, prostate, and pancreas. According to nutrition expert T. Colin Campbell, the director of the Cornell-China-Oxford Project on Nutrition, Health, and the Environment, “In the next ten years, one of the things you’re bound to hear is that animal protein . . . is one of the most toxic nutrients of all that can be considered.”
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TOP 10
7 ach consumption may be beneficial for heart health, as it may lower blood pressure.
pound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate.
SUMMARY:
Sulforaphane is significant in that it has been shown to have a protective effect against cancer.
Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood In one animal study, sulforaphane was pressure. able to reduce the size and number of breast cancer cells while also blocking 2. Carrots tumor growth in mice. Carrots are Written by Rachael Link, MS, RD Eating broccoli may help prevent other packed with vitaVegetables are well-known for being good types of chronic disease, too. min A, providing for your health. Most vegetables are low 428% of the daily A 2010 animal study found that consumin calories but high in vitamins, minerals recommended ing broccoli sprouts could protect the and fiber. value in just one heart from disease-causing oxidative However, some vegetables stand out from cup (128 grams). stress by significantly lowering levels of the rest with additional proven health oxidants. They contain beta-carotene, an antioxibenefits, such as the ability to fight inflamdant that gives carrots their vibrant orIn addition to its ability to prevent disease, mation or reduce the risk of disease. ange color and could help in cancer prebroccoli is also loaded with nutrients. This article takes a look at 14 of the vention. A cup (91 grams) of raw broccoli provides healthiest vegetables and why you should In fact, one study revealed that for each 116% of your daily vitamin K needs, 135% include them in your diet. serving of carrots per week, participants' of the daily vitamin C requirement and a 1. Spinach risk of prostate cancer decreased by 5%. good amount of folate, manganese and potassium. This leafy green Another study showed that eating carrots tops the chart as may reduce the risk of lung cancer in SUMMARY: one of the healthismokers as well. Compared to those who Broccoli is a cruciferous vegetable that est vegetables, ate carrots at least once a week, smokers contains sulforaphane, a compound that thanks to its imwho did not eat carrots had a three times may prevent cancer growth. Eating brocpressive nutrient greater risk of developing lung cancer. coli may also help reduce the risk of profile. Carrots are also high in vitamin C, vitamin chronic disease by protecting against oxiOne cup (30 K and potassium. dative stress. grams) of raw spinach provides 56% of SUMMARY: 4. Garlic your daily vitamin A needs plus your entire Garlic has a long history of use as a medicdaily vitamin K requirement — all for just Carrots are especially high in betacarotene, which can turn into vitamin A in inal plant, with roots 7 calories. the body. Their high antioxidant content tracing all the way Spinach also boasts a great deal of antioximay help reduce the risk of lung and pros- back to ancient China dants, which can help reduce the risk of tate cancer. and Egypt. chronic disease. 3. Broccoli The main active comOne study found that dark green leafy pound in garlic is Broccoli belongs vegetables like spinach are high in betaallicin, a plant compound that is largely carotene and lutein, two types of antioxi- to the cruciferous responsible for garlic's variety of health family of vegetadants that have been associated with a benefits. bles. decreased risk of cancer. Several studies have shown that garlic can In addition, a 2015 study found that spin- It is rich in a sulfur-containing plant com-
12 results of five other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol.
Medically reviewed by Ruairi Robertson, PhD
found that eating a Mediterranean diet plus 30 grams of nuts per day decreased Nuts are healthy snack options. the prevalence of metabolic syndrome Though they’re usually high in fat, the fat more than a low-fat diet or a Mediterrathey contain is a healthy type. They're also nean diet with olive oil. good sources of fiber and protein. Furthermore, nuts may reduce your risk of Many studies have shown that nuts proother chronic diseases. For example, vide various health benefits — especially eating nuts may improve blood sugar levin regards to reducing heart disease risk els and lower your risk of certain cancers. factors. SUMMARY
Here are 9 impressive nuts and their health benefits. Health Benefits of Eating Nuts In general, nuts are good sources of fat, fiber and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who don't. This may be due to their ability to help prevent a number of chronic diseases. For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels. In fact, one study in over 1,200 people
In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people. Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes.
Eating nuts may help reduce risk factors for many chronic diseases, including heart Finally, almonds may have a beneficial effect on your gut microbiota by supdisease and diabetes. porting the growth of beneficial gut bacte1. Almonds ria, including Bifidobacteria and LactobaAlmonds are tree nuts cillus. that contain a number SUMMARY of beneficial nutrients. Almonds contain a number of important One serving — 28 nutrients that may help reduce heart disgrams or a small handful ease and diabetes risk factors. However, — packs roughly: larger studies are needed to confirm these • Calories: 161 effects.
• Many studies have investigated the health benefits of increased nut intake. • One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss (1).
Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese.
Fat: 14 grams
2. Pistachios
Protein: 6 grams
Pistachios are a commonly consumed nut that is high in fiber.
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Carbs: 6 grams
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Fiber: 3.5 grams
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A one-ounce (28-gram) serving of pistachios contains roughly:
Vitamin E: 37% of the Reference Daily • Intake (RDI) • • Magnesium: 19% of the RDI • Almonds may improve cholesterol levels. • A number of small studies have found that • eating an almond-rich diet can reduce "bad" LDL cholesterol, total cholesterol • and oxidized LDL cholesterol, which is par• ticularly harmful to heart health. However, one larger study combined the
Calories: 156 Fat: 12.5 grams Protein: 6 grams Carbs: 8 grams Fiber: 3 grams Vitamin E: 3% of the RDI Magnesium: 8% of the RDI
Similarly to almonds, pistachios may im-
13 prove cholesterol levels — eating 2–3 ounces (56–84 grams) of pistachios a day may help increase "good" HDL cholesterol. Also, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status. Oxidative status refers to blood levels of oxidized chemicals, which can contribute to heart disease. What’s more, pistachios may help reduce the rise in blood sugar after a meal. SUMMARY
while increasing "good" HDL cholesterol levels. They may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system. In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases. Interestingly, a study in college students found that eating walnuts increased a measure of cognition called "inferential reasoning," suggesting that walnuts may have beneficial effects on the brain.
Pistachio nuts appear to have beneficial SUMMARY effects on heart disease risk factors when eaten in high quantities of more than one Walnuts are a great source of the omegaounce (28 grams) per day. 3 fat ALA and many other nutrients. Eating walnuts may benefit heart health 3. Walnuts and potentially even your brain. Walnuts are a very 4. Cashews popular nut and an excellent source of Cashews are part of the omega-3 fatty the tree nut family acid alpha-linolenic and have a good acid. nutrient profile. A one-ounce (28One ounce (28 gram) serving of walnuts contains rough- grams) of cashews ly: contains roughly: •
Calories: 182
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Calories: 155
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Fat: 18 grams
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Fat: 12 grams
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Protein: 4 grams
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Protein: 5 grams
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Carbs: 4 grams
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Carbs: 9 grams
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Fiber: 2 grams
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Fiber: 1 gram
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Vitamin E: 1% of the RDI
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Vitamin E: 1% of the RDI
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Magnesium: 11% of the RDI
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Magnesium: 20% of the RDI
Walnuts appear to improve a number of heart disease risk factors, which may be due to their high content of ALA and other nutrients. Several large studies have found that eating walnuts significantly reduced total cholesterol and “bad” LDL cholesterol
Another study noticed that cashews increased the antioxidant potential of the diet. Interestingly, a few studies have shown that diets high in cashews may increase blood sugar in people with metabolic syndrome. Another larger study observed that a diet rich in cashews reduced blood pressure and increased levels of “good” HDL cholesterol. However, it had no significant effects on body weight or blood sugar levels. SUMMARY Cashews contain a number of important nutrients and studies indicate that they may improve blood lipid levels and reduce blood pressure. 7. Brazil Nuts Brazil nuts originate from a tree in the Amazon and are an incredibly rich source of selenium. A one-ounce (28gram) serving of Brazil nuts contains about: •
Calories: 182
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Fat: 18 grams
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Protein: 4 grams
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Carbs: 3 grams
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Fiber: 2 grams
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Vitamin E: 8% of the RDI
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Magnesium: 26% of the RDI
A number of studies have examined whether diets high in cashews can improve symptoms of metabolic syndrome.
Selenium is a mineral that acts as an antioxidant. Though it’s used for a number of bodily functions, you only need to obtain small amounts of it through your diet.
One study found that a diet containing 20% of calories from cashews improved blood pressure in people with metabolic syndrome.
A one-ounce (28-gram) serving of Brazil nuts will provide you with more than 100% of the RDI for selenium.
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8Foods That Beat a Multivitamin.. 1. Kale Kale is extremely healthy. It is one of the most nutrientdense foods on the planet and particularly high in vitamin K1. Vitamin K1 is essential for blood clotting and may play a role in bone health. One cup (21 grams) of fresh kale contains: • •
Vitamin K1: 68% of the Reference Daily Intake (RDI) Vitamin C: 22% of the RDI
Furthermore, kale is high in fiber, manganese, vitamin B6, potassium, and iron. SUMMARYA single serving of fresh kale provides a good proportion of the RDI for vitamins K1 and C. 2. Seaweed Iodine deficiency is one of the most common nutrient deficiencies in the world, affecting nearly one-third of the global population. Iodine deficiency causes thyroid problems in adults. During pregnancy, it may also increase the risk of intellectual and developmental abnormalities in your baby. Seaweed — such as kelp, nori, kombu, and wakame — are all very rich in iodine.
The RDI is 150 mcg per day. However, most nutritious types of seafood. Clams different types of seaweed contain varying are packed with vitamin B12. In fact, 3.5 amounts of iodine. ounces (100 grams) provide over 1,600% of the RDI. Furthermore, they contain high In general, brown seaweeds — such as amounts of other B vitamins, as well as wakame and kombu — provide higher potassium, selenium, and iron. amounts than green seaweeds, such as nori. Oysters are also nutritious. They’re abundant in zinc and vitamin B12, with 3.5 Kombu has a very high iodine content. ounces (100 grams) packing 200–600% of One gram of dried kombu may contain the RDI for each nutrient. 2,343 mcg, far exceeding the RDI. It even exceeds the upper level of safe Clams and oysters may be the perfect food intake, which is 1,100 mcg per day. for older adults. Higher amounts of vitaFor this reason, seaweed should not be min B12 are recommended after age 50 consumed daily, as it may cause adverse because your digestive system’s ability to effects. absorb vitamin B12 may decrease with age. Nevertheless, occasional seaweed consumption is a cheap, effec- SUMMARY tive way to prevent iodine deficiency. Clams and oysters both contain high amounts of vitamin B12, which is especialSUMMARY ly important for older adults. Shellfish are Seaweed is an excellent source of iodine, also high in many other nutrients. as 1 gram provides 20–1,000% of the RDI. Note that brown seaweed is much higher 6. Sardines in iodine than other types and should not be consumed daily. Sardines are small, oily and nutrient4. Brazil Nuts rich fish. Although commonly served If you’re lacking in canned, sardines can selenium, Brazil nuts also be grilled, may be the perfect smoked, or pickled when fresh. Sardines snack. are very rich in EPA and DHA, essenSelenium is essential tial omega-3 fatty acids linked to imfor thyroid and improved heart health. mune system function, as well as antioxidant activity. One 3.75-ounce (92-gram) serving contains more than half of the RDI for DHA The RDI is 50–70 mcg, which may be and EPA. It also provides over 300% of the achieved by consuming just 1 large Brazil RDI for vitamin B12. Furthermore, sardines nut. Each nut may provide up to 95 mcg of contain a little bit of almost every nutrient selenium. The upper tolerance level for you need, including selenium and calcium. selenium is set at about 300–400 mcg per day for adults, so make sure not to eat too SUMMARY many of them. Sardines are a very nutrient-rich fish. Not only are they loaded with essential fatty SUMMARY acids, but 1 serving contains over 300% of Brazil nuts are the single best dietary the RDI for vitamin B12. source of selenium. Just one large nut contains more than the RDI. 7. Yellow Bell Peppers 5. Shellfish Shellfish, such as clams and oysters, are among the
Yellow bell peppers are one of the best dietary sources of vitamin C. Vitamin C is an essential
17 vitamin. It’s also water-soluble, meaning your body doesn't store extra amounts. Therefore, regularly consuming vitamin C is very important.
8. Cod Liver Oil
Vitamin D deficiency is one of the most comWhile vitamin C deficiency — also known mon nutrient deficienas scurvy — is currently uncommon in the cies in the world. This is West, symptoms include fatigue, skin because the food rashes, muscle pain, and bleeding disorsources of vitamin D are sparse. They inders. clude fatty fish, fish liver oils, and — to a High vitamin C intake is linked to enlesser extent — egg yolks and mushrooms. hanced immune function, a reduced risk of DNA damage, and a decreased risk of Vitamin D is essential for bone health. It’s several chronic diseases. also a crucial part of many bodily processes, including immune system function One large yellow bell pepper (186 grams) and cancer prevention. provides almost 600% of the RDI for vitamin C, which is 75–90 mg. Cod liver oil is a great addition to any diet — especially for people who live far from In comparison, yellow bell peppers harbor the equator, where no vitamin D can be about 3–4 times the amount of vitamin C synthesized in the skin during the winter found in oranges. months. SUMMARY Yellow bell peppers are an excellent source of vitamin C. One large specimen provides almost 600% of the RDI — up to 4 times more than oranges.
Only 1 tablespoon (14 ml) of cod liver oil provides 2–3 grams of omega-3 fats and 1,400 IU of vitamin D. This is more than 200% of the RDI for vitamin D.
However, the same amount of cod liver oil also harbors 270% of the RDI for vitamin A. Vitamin A can be harmful in excessive amounts, so adults are advised to take no more than 2 tablespoons (28 ml) of cod liver oil per day. SUMMARY Cod liver oil is an excellent source of omega-3 fatty acids, vitamin D, and vitamin A. However, taking more than 1–2 tablespoons (14–18 ml) per day is not recommended. The Bottom Line Although multivitamins may be beneficial for some people, they’re unnecessary for most. In some cases, they may even provide excessive amounts of certain nutrients. If you want to boost your nutrient intake through diet alone, consider adding some of these nutritious, whole foods to your routine.
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Upward Stretch
the back, and then to the front. Then lift them up to your ears, tensing the muscles, and allow them to drop completely. Repeat this entire sequence three times Reclining Spinal Twist
To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to stretch them every day. Hamstring Stretch
Greet the morning by raising your arms towards the sky; it's a great way to get the blood flowing and wake up the body. Lace your fingers together and raise your hands above your head, palms facing upward. Elongate your spine and feel the stretch in your ribcage and arms. Hold for a count of 10, and then incorporate a A spinal twist is a great way to relieve sitting side stretch into the sequence to stress in your lower back. Hold the pose target your torso. for at least 30 seconds on each side and don't be alarmed if you hear some Neck and Shoulder Stretch "cracks" in your spine when you twist into the pose. Don't force anything here; just feel your spinal column wringing itself out after a good night's sleep. Lying Side Quad Stretch
Nothing beats the feeling of this hamstring stretch, especially since you don't have to worry about falling over! Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Think of it as a way to wake up your legs, rather than helping you make it into the splits. Circle your ankles a few times in each direction, too. Contributed by Amy Fallon.. The Workout Room
Doing neck and shoulder stretches in the morning can ease tension that can happen while sleeping. To stretch the muscles on the right side of your neck, turn your left ear over to your left shoulder and hold for 20 seconds. Repeat on the other Most people are used to stretching their side to stretch out your left side. Relax for quads while standing up, but it's also a moment and then roll your shoulders to something you can do while lying down.
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