Smiles nutrition and wellness centre

07/09/2022

Ideally, we should eat as many phytonutrient-rich foods as we can. At the very least, we should eat enough antioxidants to counter the oxidation of digestion (8,000 to 11,000 antioxidant units a day). The average American doesn’t even get half the minimum of antioxidants per day! No wonder oxidant stress-related diseases abound. We’re getting so few antioxidants in our diet, we can’t even keep up with the free radicals created by just digesting our meals.

These estimated minimum antioxidant needs do not take into account the added amounts we need to counter additional oxidant stressors, such as meat consumption, cigarette smoke, air pollution, sleep deprivation, or being sick. Ideally, we should be soaking our bloodstream with antioxidants—which means including antioxidant-rich fruits and vegetables at every meal, and sipping on antioxidant-rich beverages, such as green tea or hibiscus tea, throughout the day.

Berries are the most healthful fruits, due in part to their pigments, and are second only to herbs and spices as the most antioxidant-packed food category. As a group, berries average nearly 10 times more antioxidants than other fruits and vegetables, and have in excess of 50 times the antioxidants than animal-based foods. Approximately two thirds of a cup (100g) of blueberries has 9,240 micromoles. Eating berries every day is one way to be sure to maximize our antioxidant intake.

Comparing the antioxidant content of 3,139 foods found that, ounce for ounce, dried herbs and spices average the greatest antioxidant punch of all. Now, even though herbs and spices may have ten times the antioxidant power of nuts and seeds, for example, it’s easy to eat a few ounces of nuts in one sitting, but not so easy to eat a few ounces of nutmeg. However, some herbs and spices—including cinnamon, cloves, lemon balm, marjoram, oregano, and peppermint—are so rich in antioxidants that just a small pinch can go a long way. Not only do herbs and spices add a nutritional punch, but they can also make your dishes more flavorful.

Berries, along with herbs and spices, are some of the most healthful foods we should include in our daily routine. This is why they have their own categories in Dr. Greger’s Daily Dozen checklist. Download the free Daily Dozen app today, and start ticking off your daily servings.
https://bit.ly/3axjw2x

Watch the videos, and see the research studies referenced:
“Minimum ‘Recommended Daily Allowance’ of Antioxidants" at http://bit.ly/2sRYENd
"How to Reach the Antioxidant ‘RDA’” at http://bit.ly/2JakDZW
Berries topic page https://bit.ly/35r8nwx
“Antioxidants in a Pinch” at https://bit.ly/2sME6pm
See the Antioxidant Food Table at https://bit.ly/3yWkwtI

22/08/2022

Blueberries can significantly improve cognitive performance within hours of consumption, and the more berries, the better. The consumption of blueberries and strawberries is associated with delayed cognitive aging by as much as two and a half years—thought to be because of brain-localizing anthocyanin phytonutrients, as shown on functional MRI scans. Watch the videos “Benefits of Blueberries for the Brain” at https://bit.ly/2EzvDit and “How to Slow Brain Aging by Two Years” at https://bit.ly/2rI2WVZ to learn more.

Dark green leafy vegetables are packed with lutein. A brain antioxidant, lutein is a major carotenoid concentrated in the brain and the eyes. Significant correlations exist between cognitive test scores and the amount of macular pigment—that is, plant pigments like lutein in your eyes. Increasing the amount of greens, such as kale, in our diet can be a beneficial way to improve—and maintain—the health of our brain and eyes. Watch the videos “Brain-Healthy Foods to Fight Aging” at https://bit.ly/3hzQkZQ and “Do Lutein Supplements Help with Brain Function?” at https://bit.ly/2SzBGWj to learn more.

Berries and dark leafy greens are some of the most healthful foods we should include in our daily routine. This is why they each have their own special categories in Dr. Greger’s Daily Dozen checklist. Download the free Daily Dozen app today and start ticking off your daily servings. https://nutritionfacts.org/daily-dozen/

19/08/2022

Join me for the annual International Plant-Based Nutrition Healthcare Conference on September 16-19. There are in-person and virtual registration options. Details here: http://pbnhc.com/registration.

08/08/2022

Exercise is so important that not walking an hour a day is considered a “high-risk” behavior. Watch the video “Longer Life Within Walking Distance” at https://bit.ly/2BsKqJP to learn more.

Ideally, how much should we exercise? Dr. Greger’s Daily Dozen app recommends engaging in at least 90 minutes of moderate-intensity activity or 40 minutes of vigorous-intensity activity every day.

Examples of Moderate-Intensity Activity include walking briskly (4 mph), hiking, biking, canoeing, paddleboarding, swimming recreationally, doing yoga, skateboarding, ice-skating, dancing, downhill skiing, and doing yard work.

Examples of Vigorous-Intensity Activity include walking briskly uphill, biking uphill, circuit weight training, jumping rope, running, playing football, rock climbing, speed skating, cross country skiing, and playing hockey.

*Before starting any vigorous physical activity, check with your doctor. If you are prone to feeling dizzy or have chronic unstable health conditions, it is always best to consult with your medical team before starting any new exercise routines.

05/07/2022

I’m all for condemning the Standard American Diet’s refined carbs, “nonhuman mammalian milk,” and junk foods, but proscribing legumes is a mistake. Check out some of the pros and cons to paleo-like diets in the video "Paleo Diet Studies Show Benefits" at http://bit.ly/2EFPL1p.

27/06/2022

If you find it difficult to incorporate more beans into your diet, this Rainbow Salad is a tasty way to include them. Mixing beans with crunchy vegetables and fresh herbs, topped with a dressing really makes a satisfying dish. Pair with roasted sweet potatoes or cooked whole grains of choice. Recipe from Jenny, our Development Director.

The recipe is on our recipe page at
https://nutritionfacts.org/recipe/rainbow-salad/.

20/06/2022

15/06/2022

By making simple changes to our lifestyle, we can dramatically improve our health and longevity. Watch the video “Turning the Clock Back 14 Years” at https://bit.ly/3wuEIP7 to learn more.

Download our free Daily Dozen app and start including some of the most healthful foods in your diet today. Check out https://nutritionfacts.org/daily-dozen/.

15/06/2022

MALE REPRODUCTIVE HEALTH
SEE THE COMPLETE ARTICLE
HERE
https://www.facebook.com/2357628434518058/posts/3276426365971589/

15/06/2022

https://www.ifm.org/news-insights/testosterone-supplement/?utm_campaign=Newsletter&utm_medium=email&_hsenc=p2ANqtz-8X9jvdVBj4TCswzGtt1cvpp9a1bWaRwSL8FI4NG4IhzDeUsePZXBlDYgzFCb3BygAD9lpP4HVbCSalxXkO2Y4xGa5ZCQ&_hsmi=216434730&utm_content=216434730&utm_source=hs_email&hsCtaTracking=e86a9deb-aede-4b04-a2d5-f1bcc5f7b63a%7Ce7687f1b-0176-4e26-a63e-ec45f6e40577

Hormone therapy and lifestyle interventions that successfully treat testosterone deficiency.

15/06/2022

http://ifm-4035237.hs-sites.com/fasting-hormones-and-mens-sexual-health?ecid=ACsprvvZB66WV9wE-1vR5jV1kE4yb26CuJzNSnhVgcFOTON0mvkGOy7ncEv7xm5T9ltnDdlDtVhm&utm_campaign=Newsletter&utm_medium=email&_hsmi=216434730&_hsenc=p2ANqtz-8dZmE0URQI8Xyk9YpabfjVtHgsq3hvxkt0EznB09ciBmpCTi9VfpUcUTD0OLGDmOzOnU7R65iiNtDwakipMTRJ895G5g&utm_content=216434730&utm_source=hs_email

Chronically low levels of testosterone can impact fertility and libido, and contribute to metabolic disorders. Erectile dysfunction, another common issue for men’s sexual health, generally presents in older patients as testosterone levels naturally decline; however, it has been presenting more oft...

13/06/2022

The intake of legumes—beans, chickpeas, split peas, and lentils—may be the single most important dietary predictor of a long lifespan. But what about concerns about intestinal gas? Watch the video "Increased Lifespan from Beans" at http://bit.ly/2q7l6OZ to learn more.

09/06/2022

Our pursuit for health must be multi faceted and comprehensive if we are to experience the best outcomes, no facet is inferior nor inconsequential.

08/06/2022

Male reproductive health: Improving your body composition