Weight
Guest post: Blueberry season
14/Oct/12 12:27 PM
Guest post by Jacob Schor, ND, FABNO
The recent publication of Riso et al’s results in the June issue of the European Journal of Nutrition has left me ruminating on the impact geography plays into our choice of “medicinal foods.”
This study measured the impact of blueberries on a series of biomarkers of oxidative stress. It was a textbook perfect randomized placebo controlled trial with crossover. Eighteen middleaged males (mean age 48 years) drank a smoothie made from freeze-dried wild blueberry powder twice a day for 6 weeks. The drink contained 375 mg of blueberry anthocyanins, equal to about a cup of blueberries. While a long list of biomarkers were evaluated in the participants blood, most did not change significantly. There were two significant changes. Drinking wild blueberry smoothies significantly reduced the levels of endogenously oxidized DNA bases (from 12.5 to 9.6 p ≤ 0.01) and the levels of H(2)O(2)-induced DNA damage (from 45.8 to 37.2 p ≤ 0.01). No effect was found after the placebo drink.
This is interesting to some people. It adds additional weight to the evidence that blueberries are exceptionally healthy foods to eat. We knew this already.
What I’m finding interesting is where this research was done. The lead author, Patrizia Riso and colleagues are from the Department of Food, Environmental and Nutritional Sciences, Università degli Studi di Milano, in Milan, Italy. [1]
Pardon me if I sound politically incorrect, but what are Italians doing studying wild blueberries?
Blueberries are native to North America. Italy has a grand total of only 680 acres of blueberries planted as of 2010.
So what’s going on? It appears that blueberries are suddenly a desirable commodity worldwide. From 2005 to 2010, blueberry the acreage planted in blueberries has increased by 83%. Acreage in North America has increased by 53% and in South America has more than doubled. The western hemisphere, North and South America account for 81% of blueberry acreage. During this period North American acreage has increased by an estimated +53% and South American acreage has more than doubled. As of 2010, North and South America account for 86% of the world’s blueberry acreage producing 491 million and 153 million pounds respectively. The entire Mediterranean and African regions produce a total of only five million pounds. [2]
Perhaps this explains why Riso et al gave their study participants blueberry powder. Fresh blueberries may have been too hard to find. Certainly it would be hard to find real wild blueberries of the sort one collects in mountain meadows in direct competition with hungry bears.
Wondering about these Italian blueberries prompts me to look at the other randomized clinical trials using blueberries.
There is the Wilms’ study published back in August 2007. In that study, 168 volunteers drank a daily glass of blueberry/apple juice for a month. The researchers found that plasma quercetin, ascorbic acid and trolox equivalent antioxidant capacity (TEAC) were all significantly increased. The researchers also reported a 20% protection (P < 0.01) against ex vivo hydrogen peroxide-provoked oxidative DNA damage.
Where was this research done? Maastricht University, The Netherlands. [3]
In 2010 there were just 1,180 acres of blueberries growing in the Netherlands.
An October 2010 paper written by Stull et al and published in Nutrition Journal reported that chemicals in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. In this double-blinded randomized controlled trial, fifteen obese volunteers drank smoothies twice a day, each of which contained 22.5 grams of blueberry “bioactives,” while a control group consumed similar smoothies but without the blueberries. Insulin sensitivity improved more in the blueberry group than in the placebo group. The daily dose of “bioactives” consumed by these study participants contained 668 mg of anthocyanins, and was equivalent to approximately ~2 cups of fresh whole blueberries. These researchers were from Baton Rouge, Louisiana. [4]
The entire state of Louisiana has 466 acres of land planted with commercial blueberries. [5]
An April 2010 study done by researchers from the University of Cincinnati reported that nine older adults who drank a daily serving of wild blueberry juice had significant improvements in cognitive function including paired associate learning and word list recall. They also tended toward a reduction in depressive symptoms. [6] Ohio grows even fewer blueberries than Louisiana, only 378 acres. [7]
A December 2011 published study reported that regular consumption of a blueberry drink improved intestinal flora. After six weeks Bifidobacterium spp. significantly increased. [8] This study was also conducted by Italians. Remember just 680 acres.
A December 2011 paper was written McAnulty et al from Appalachian State University.
This is the research group that specializes in measuring the oxidative impact of strenuous exercise. We’ve written about them in the past. They did the quercetin and bicycle racing studies. In this study they examined the impact of eating 250 gram of blueberries per day for 6 week and then eating a larger dose, 375 grams, an hour before a long hard run (2.5 hours at 72% maximal oxygen consumption). Twenty-five well-trained athletes took part in the study. Compared to a control group who went through the run, the blueberry group had increased natural killer NK counts. Even a single dose of blueberries eaten just before the run, reduces oxidative stress and increases anti-inflammatory cytokines. [9]
North Carolina, finally a state that produces blueberries. They produce almost 12% of the US annual blueberry crop and average about 6,000 acres planted in blueberries each year. [10] Notice that this study used real blueberries.
Given the number and variety of benefits seen in these studies, not to mention the numerous studies done in animals, there seems to be little doubt that blueberries are good for us.
What I find confusing is why the research on blueberries isn’t coming from the state universities in regions known for their blueberries, in particular Maine, Michigan, New Jersey?
This year’s wild blueberry crop in Maine is predicted to be the largest in history. Maine has over 60,000 acres of wild blueberries that are managed for picking. [11,12]
I can’t help but think that scientists fall prey to the same sort of attraction to novelty as the rest of us. Americans now purchase anything that claims to contain Acai berry. Marketers find a willing audience when they sell exotic fruit juices from Hawaii or Thailand, juices that taste horrible but are still consumed for their health benefits. Is it any wonder that the Italians and Dutch are fascinated with blueberries?
References:
- Riso P, Klimis-Zacas D, Del Bo' C, Martini D, Campolo J, Vendrame S, Møller P, Loft S, De Maria R, Porrini M. Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors. Eur J Nutr. 2012 Jun 26.
- http://www.growingproduce.com/article/26272/2/trends-in-world-blueberry-production
- Wilms LC, Boots AW, de Boer VC, Maas LM, Pachen DM, Gottschalk RW, et al. Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. Carcinogenesis. 2007 Aug;28(8):1800-6.
- Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. J Nutr. 2010 Oct;140(10):1764-8.
- http://www.lsuagcenter.com/agsummary/narrative
- Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000.
- http://www.agriculture.purdue.edu/aganswers/story.asp?storyID=6738
- Vendrame S, Guglielmetti S, Riso P, Arioli S, Klimis-Zacas D, Porrini M. Six-week consumption of a wild blueberry powder drink increases bifidobacteria in the human gut. J Agric Food Chem. 2011 Dec 28;59(24):12815-20.
- McAnulty LS, Nieman DC, Dumke CL, Shooter LA, Henson DA, Utter AC, et al. Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Appl Physiol Nutr Metab. 2011 Dec;36(6):976-84.
- North Carolina, finally a state that produces blueberries. They produce almost 12 % of the US annual blueberry crop.
- http://bangordailynews.com/2012/07/29/business/maine-blueberries-producing-biggest-crop-in-a-decade/
- http://umaine.edu/blueberries/
Comments
Total body detox - a few spots available!
04/Apr/12 02:52 PM
by Kate Whimster, BCom, MIFHI, ND
There are still a few spots available at both clinics for my Total Body Detox Spring Program! Register by Friday, April 6th 2012. Call the practice location that best suits you.
The program offers a total body, 360 degree detox that is safe, effective, and supported. Each patient receives a personalized detox protocol as well as a diet program incorporating liver detoxification support. On top of that, each week we provide an educational session on a different aspect of detox!
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Detoxification can be part of an overall treatment plan to help you:
Package includes:
1. 3 naturopathic visits
2. 5 group sessions (Tuesdays
Package price:
Register by Friday, April 6th 2012, space is limited. Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
There are still a few spots available at both clinics for my Total Body Detox Spring Program! Register by Friday, April 6th 2012. Call the practice location that best suits you.
The program offers a total body, 360 degree detox that is safe, effective, and supported. Each patient receives a personalized detox protocol as well as a diet program incorporating liver detoxification support. On top of that, each week we provide an educational session on a different aspect of detox!
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Detoxification can be part of an overall treatment plan to help you:
- Lose weight
- Improve energy and vitality
- Reduce and prevent seasonal allergies
- Address digestive issues
- Ease hormonal symptoms
- Heal skin issues
- Ease pain and inflammation
Package includes:
1. 3 naturopathic visits
2. 5 group sessions (Tuesdays
- Weekly focus on a different aspect of detox, including digestion, liver and kidney detox, skin health, lymphatic system, exercise, and stress management
- Group sessions Tuesdays 7 to 8pm, April 17 through May 15 held at Mahaya Forest Hill Integrative Health
- Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
- Hypoallergenic protein source plus nutrients to support liver detoxification
- Biotherapeutic drainage remedies chosen specifically to address your health concerns and detox needs
Package price:
- $430 for new patients, $360 for existing patients (savings of 20% off regular price!)
Register by Friday, April 6th 2012, space is limited. Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Total body detox spring program 2012
07/Mar/12 09:35 AM
by Kate Whimster, BCom, MIFHI, ND
Spring is fast approaching and many people benefit from a cleanse or detox to shake off the winter sluggishness and get well for the warmer weather! With this in mind, I am organizing a spring detox program at both my practice locations!
Symptoms that may indicate the need for detoxification:
Detoxification can be part of an overall treatment plan to help you:
The program is designed to offer a total body, 360 degree detox that is safe, effective, and supported through both individual visits and group sessions. Each patient will receive a personalized detox protocol as well as a diet program incorporating liver detoxification support.
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Package includes:
1. 3 individual naturopathic visits
Package price:
Register by Friday, April 6th 2012, space is limited
Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Package details:
3 individual naturopathic visits by appointment:
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Package details:
3 individual naturopathic visits by appointment
Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
Spring is fast approaching and many people benefit from a cleanse or detox to shake off the winter sluggishness and get well for the warmer weather! With this in mind, I am organizing a spring detox program at both my practice locations!
Symptoms that may indicate the need for detoxification:
- Excessively dry or oily skin, or skin itching
- Allergic reactions
- Chronic digestive issues, such as constipation, diarrhea, heartburn, IBS, bloating, and gas
- Chronic fatigue (despite sufficient sleep)
- Chronic pain (not due to injury or overuse)
- Frequent infections
Detoxification can be part of an overall treatment plan to help you:
- Lose weight
- Improve overall energy and vitality
- Reduce and prevent seasonal allergies
- Address digestive issues
- Ease hormonal symptoms
- Heal skin issues
- Ease pain and inflammation
The program is designed to offer a total body, 360 degree detox that is safe, effective, and supported through both individual visits and group sessions. Each patient will receive a personalized detox protocol as well as a diet program incorporating liver detoxification support.
This is a great opportunity to jump-start your journey to better health or re-motivate you in keeping your health goals for 2012! It’s also a fun program to do with your friends and family!
Package includes:
1. 3 individual naturopathic visits
- See below for specifics for each practice location
- Weekly focus on a different aspect of detox, including digestion, liver and kidney detox, skin health, lymphatic system, exercise, and stress management (mental/emotional detox)
- Coaching, support, and discussion for entire program duration
- Hypoallergenic protein source plus nutrients to support liver detoxification
- Biotherapeutic drainage remedies chosen specifically to address your health concerns and detox needs
Package price:
- $430 for new patients, $360 for existing patients (savings of 20% off regular price!)
- This is an amazing price for a complete, personalized, supported, and supervised detox program!
Register by Friday, April 6th 2012, space is limited
Call the clinic location that best suits you:
Mahaya Forest Hill Integrative Health
73 Warren Road, Suite 102
Phone: 416-792-4400
Package details:
3 individual naturopathic visits by appointment:
- New patients: initial visit (90 minutes) and two follow-up visits (45 and 30 minutes)
- Existing patients: three follow-up visits (two 45 and one 30 minutes)
Kew Beach Natural Health Clinic
2010 Queen St. East, 2nd floor
Phone: 416-690-6168
Package details:
3 individual naturopathic visits by appointment
- New patients: initial visit (90 minutes) and two follow-up visits (30 minutes)
- Existing patients: three follow-up visits (one 45 and two 30 minutes)
Group sessions Thursdays 7 to 8pm, April 19 through May 17 held at Kew Beach Natural Health Clinic
Change your genetic destiny with SWAMI GenoType
26/Oct/11 12:21 PM
by Kate Whimster, BCom, MIFHI, ND
“Let food be thy medicine and medicine be thy food.” - Hippocrates
This is an often-used quote in naturopathic medicine and a phrase that I probably think about daily as I work with patients. Despite the growing “obesity epidemic” and the pervasiveness of chronic diseases such as diabetes, heart disease, autoimmune disease, and cancer, we have an incredibly powerful to at our disposal to improve our health and our lives.
Do you think you are cursed with “bad genes” that have caused you to develop health issues? Think again. Yes, your genes are your genes and you cannot change the sequence of nucleotides encoded in every cell of your body. But these genes are only the starting point for your life journey... Starting before you were born and continuing every second of your life, you are influencing which of these genes are “heard” and which are “silent” through your diet and lifestyle, and therefore what health challenges you are most susceptible to. I feel like most people are aware of this influence, but still fail to grasp the full significance of it and do not know how to harness it.
This is the life work of Peter D’Adamo ND, bestselling author of The GenoType Diet, which identifies 6 GenoTypes and explains how to use diet and lifestyle to change your genetic destiny. Dr. D’Adamo has also created a software program called SWAMI GenoType, which I use with patients in my practice to create a personalized diet report including individualized recipes. This software uses blood type, medical history, family history, biometrics, fingerprints, and many other variables (including lab results and prescribed medications) to custom-design a diet protocol to address your unique health needs.
Most patients who come to see me for SWAMI GenoType want to lose weight, but it can also be used as part of treatment for many physical and mental/emotional concerns. If it seems like SWAMI GenoType is a magic bullet for all that ails you, keep in mind that indeed, food is truly healing; personalized nutrition can be used to treat such a variety of conditions because what you eat is the most important influence on your health, via your digestive tract, immune system, and hormone levels. However, nutrition is almost never the only intervention that I work with and the onus is ultimately on the patient to take responsibility for his or her health by making habit changes that will support healing. You are a key part of the equation.
For even more information, such as what information is used, what the output looks like, and some frequently asked questions, check out my page all about SWAMI GenoType.
“Let food be thy medicine and medicine be thy food.” - Hippocrates
This is an often-used quote in naturopathic medicine and a phrase that I probably think about daily as I work with patients. Despite the growing “obesity epidemic” and the pervasiveness of chronic diseases such as diabetes, heart disease, autoimmune disease, and cancer, we have an incredibly powerful to at our disposal to improve our health and our lives.
Do you think you are cursed with “bad genes” that have caused you to develop health issues? Think again. Yes, your genes are your genes and you cannot change the sequence of nucleotides encoded in every cell of your body. But these genes are only the starting point for your life journey... Starting before you were born and continuing every second of your life, you are influencing which of these genes are “heard” and which are “silent” through your diet and lifestyle, and therefore what health challenges you are most susceptible to. I feel like most people are aware of this influence, but still fail to grasp the full significance of it and do not know how to harness it.
This is the life work of Peter D’Adamo ND, bestselling author of The GenoType Diet, which identifies 6 GenoTypes and explains how to use diet and lifestyle to change your genetic destiny. Dr. D’Adamo has also created a software program called SWAMI GenoType, which I use with patients in my practice to create a personalized diet report including individualized recipes. This software uses blood type, medical history, family history, biometrics, fingerprints, and many other variables (including lab results and prescribed medications) to custom-design a diet protocol to address your unique health needs.
Most patients who come to see me for SWAMI GenoType want to lose weight, but it can also be used as part of treatment for many physical and mental/emotional concerns. If it seems like SWAMI GenoType is a magic bullet for all that ails you, keep in mind that indeed, food is truly healing; personalized nutrition can be used to treat such a variety of conditions because what you eat is the most important influence on your health, via your digestive tract, immune system, and hormone levels. However, nutrition is almost never the only intervention that I work with and the onus is ultimately on the patient to take responsibility for his or her health by making habit changes that will support healing. You are a key part of the equation.
For even more information, such as what information is used, what the output looks like, and some frequently asked questions, check out my page all about SWAMI GenoType.
Happy weight, naturally
14/Apr/11 10:31 PM
by Kate Whimster, BCom, MIFHI, ND
In my practice I meet a lot of patients who want to lose weight, whether it be 5 pounds or 100 pounds! Most people have an unrealistic expectation of how much weight they can lose and how quickly this can be achieved. I recently read an article called “Ideal Weight or Happy Weight” about the impact even a small weight loss can have on your health and the theory of a weight “set point.”
“If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease.” These are amazing benefits that not only pay off in the short-run when you feel so much better, but in the long-run by significantly improving your quality of life! A 10% weight loss is a great goal to start with and helps patients adopt the habits that will build the foundation for great health for the rest of their lives.
“Your body weight is naturally regulated to stay within a range of 10%-20%.” Once you maintain a certain weight for a few years or even decades, it can be difficult to shift significantly outside of this “set point.” However, it is not impossible, it just requires more time, commitment, and consistency than most patients realize. You CAN lower your “set point” through healthy eating habits, exercise, and lifestyle strategies.
What else can I do to support healthy weight loss?
Naturopathic medicine is a great support for weight loss via a personalized nutrition plan, addressing underlying health issues obstructing weight loss, improving digestion, making the mind-body connection, and perhaps more importantly, supporting behavioural change at a deeper level using energy medicine. We’ve all heard that it is so important to address the REASONS behind habits to change them. In my practice I find homeopathy and acupuncture to be great stimulants for self-healing as well as useful tools to address food cravings, mood, stress, sleep, and motivation, all of which contribute to your ability to reach and maintain a healthy weight.
What can I do today?
You can start implementing some healthy weight loss strategies into your life right now:
• Eat a healthy, nutrient-dense breakfast every day
• Ensure you get adequate, quality sleep each night
• Eat a minimum of 5 servings of fruits and vegetables daily
• Get outside and walk for at least 20 minutes per day
• Stick with it! As they say, “practice makes perfect!”
In my practice I meet a lot of patients who want to lose weight, whether it be 5 pounds or 100 pounds! Most people have an unrealistic expectation of how much weight they can lose and how quickly this can be achieved. I recently read an article called “Ideal Weight or Happy Weight” about the impact even a small weight loss can have on your health and the theory of a weight “set point.”
“If you're overweight, losing just 10% of your body weight is associated with a myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease.” These are amazing benefits that not only pay off in the short-run when you feel so much better, but in the long-run by significantly improving your quality of life! A 10% weight loss is a great goal to start with and helps patients adopt the habits that will build the foundation for great health for the rest of their lives.
“Your body weight is naturally regulated to stay within a range of 10%-20%.” Once you maintain a certain weight for a few years or even decades, it can be difficult to shift significantly outside of this “set point.” However, it is not impossible, it just requires more time, commitment, and consistency than most patients realize. You CAN lower your “set point” through healthy eating habits, exercise, and lifestyle strategies.
What else can I do to support healthy weight loss?
Naturopathic medicine is a great support for weight loss via a personalized nutrition plan, addressing underlying health issues obstructing weight loss, improving digestion, making the mind-body connection, and perhaps more importantly, supporting behavioural change at a deeper level using energy medicine. We’ve all heard that it is so important to address the REASONS behind habits to change them. In my practice I find homeopathy and acupuncture to be great stimulants for self-healing as well as useful tools to address food cravings, mood, stress, sleep, and motivation, all of which contribute to your ability to reach and maintain a healthy weight.
What can I do today?
You can start implementing some healthy weight loss strategies into your life right now:
• Eat a healthy, nutrient-dense breakfast every day
• Ensure you get adequate, quality sleep each night
• Eat a minimum of 5 servings of fruits and vegetables daily
• Get outside and walk for at least 20 minutes per day
• Stick with it! As they say, “practice makes perfect!”
