Magnesium & Melatonin, Best Diet for: Antioxidants, Weight Loss & Alzheimer’s Prevention

 

Magnesium & Melatonin, Best Diet for: Antioxidants, Weight Loss & Alzheimer’s Prevention

In This Issue: 

• • Magnesium & Melatonin
  • Top Antioxidant Foods
  • Weight, Cholesterol & Diet
  • Best Diet for Alzheimer’s Prevention

You’ll Find More Fascinating Health Posts my Facebook Page –

facebook.com/HealItAll/ – and lots of great recipes in my

Whole Foods Plant-Based, Gluten Free Diet & Recipes Group

Message from Bernadette Wulf

Greetings!

Even though it’s April I’m not going to fool you! There is so much misleading information out there, a lot of it paid for by special interests, and I know you don’t want more of that.

I always look for the most up-to-date, reliable and unbiased information to help you and your loved ones stay as healthy and happy as possible. If you’ve been reading this newsletter for awhile, you will know that it doesn’t include all the media hype about low carb, keto, or paleo diets, no matter how popular they are.

It seems more and more obvious to me after decades of study, that whole plant foods are the key to improving and maintaining human health – and the health of our planet. Our dependence on animal products is threatening the future of our environment in so many ways. Disrupting the health of our oceans is just one of them.

I just watched Seaspiracy on Netflix last night. OMG! I don’t even want to feed fish to my dogs anymore (though they are almost vegan already). Our oceans are in big trouble as a result of commercial fishing – not to mention all the plastic, radiation, heavy metals and other pollution we have dumped into them. Be warned, some of the scenes are quite disturbing, especially toward the end, but everyone who eats fish should watch this so they know where it comes from.

On a lighter note, I’ve been getting my summer garden planted and we’re waiting for all the little seeds to sprout. It gets better every year as we enrich the soil with lots of compost. Fresh veggies and berries on the way!

This month we take a look at how magnesium helps with melatonin production, the highest antioxidant foods, the best diet for weight loss and lowering cholesterol, and the best anti-dementia diet. Guess what they all have in common – whole plant foods!

And – I almost forgot to mention my upcoming 30 Day Whole Food-Whole Family Challenge. I’m hoping to launch it in a couple of weeks, but it may take a little longer to get off the ground. Be watching your inbox for more information. If you have been thinking about transitioning to whole plant foods, this will be a great way to get started.

Have questions or comments? Email Bernadette <— Please use this link and do not hit reply to this post, because I may never get your message that way.

To your health and happiness!

Bernadette Wulf

HealItAll.com & Plant Based for Life

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Magnesium & Melatonin

There are lots of reasons we need magnesium and, according to statistics, many of us are deficient in it. One reason that surprised me is for melatonin regulation.

Melatonin is the hormone responsible for helping us fall asleep and stay asleep.

From theartofantiaging.com:

Experts are still exploring how magnesium is connected to sleep, but it appears to have to do with the regulation of melatonin.

Melatonin, often called the sleep hormone, is thought to be the main control of your sleep-wake cycle. It tells your body when you should be awake and when it’s time to sleep. Factors like sunlight and darkness cause your body to produce less or more melatonin, but magnesium also plays a role in melatonin production.

Without enough magnesium, melatonin levels will diminish, likely causing sleep problems.

A few signs that you may need more magnesium:

• Do you find yourself reaching for the melatonin bottle night after night?
• Are you are following good sleep habits like going to bed at the same time every night and keeping lights off or very low in the evening (with no light in the room where you are sleeping) and still not sleeping well?
• Do you have trouble falling asleep?
• Do you wake up frequently in the night?

If so, you may have a magnesium deficiency. Though magnesium is widely available in foods like leafy greens and beans, it is hard to make up for deficiencies without supplementation. Since stress and pathogens can quickly eat up your magnesium reserves, you may not be getting enough in your diet.

Taking a good magnesium supplement can help a lot. The best form is magnesium glycinate (an excellent brand is Vimergy). Another good option is Calm magnesium citrate, though it can upset the stomach for some people. Make sure you choose the unflavored option to avoid harmful additives.

Read more about how magnesium helps you sleep – https://theartofantiaging.com/role-of-magnesium-signs-of-deficiency-top-magnesium-rich-food

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Top Antioxidant Foods

You have probably heard that antioxidants help clear out free radicals and toxins from your body, but did you know which foods are the best sources?

Here is a list of the top antioxidant-rich foods. These foods can help keep you healthy and slow the aging process.

Excerpts from theartofantiaging.com:

#1- Dark Chocolate (ORAC Value: 20,816) – [Yeah, it’s high in antioxidants, but it is also high in caffeine that will stress your adrenal glands. Better to avoid it or save it for special occasions. – Ed.]

#2- Black Raspberries (ORAC Value: 19,200) – all types of berries are excellent additions to your diet, but this black variety is particularly high in antioxidants.

#3- Pecans (ORAC Value: 17,940) – have been shown to raise the blood antioxidant levels of those who eat them daily. [All nuts are high in fat, so make sure to eat no more than a small handful – and avoid completely if you want to lose weight! – Ed.]

#4- Wild Blueberries (ORAC Value: 9621) – If you have access to wild blueberries [look in the freezer section of your local grocery store – Ed.], they have nearly double the antioxidant content of commercially grown blueberries, which possess an ORAC value of 4669.

#5- Artichokes (ORAC Value: 9416) – best boiled or steamed.

#6- Cranberries (ORAC Value: 9090) – Raw cranberries are close to wild blueberries for antioxidant content and contain a high amount of vitamin C and minerals.

#7- Red Kidney & Black Beans (ORAC Values: 8606/8494) – Red kidney beans and black beans have the best antioxidant content with pinto beans not much further down the list at an ORAC value of 8033.

#8- Prunes (ORAC Value: 8059) – Prunes also contain a good amount of potassium, vitamin K, vitamin A, and iron. Just one or two a day goes a long way! [They have also been shown to help keep bones strong. I like to keep a jar of them soaking in water in my refrigerator so they are nice and juicy. They are amazing fresh if you can find a prune tree when they are really ripe – like candy! – Ed.]

#9- Blackberries (ORAC Value: 5905) – Blackberries have a lower content than wild black raspberries, but their antioxidant content is still quite high, and they are much easier to find at the store.

#10- Red Raspberries (ORAC Value: 5065) – Red raspberries come in right behind blackberries as far as antioxidant content. 

#11- Almonds (ORAC Value: 4454) – Almonds contain a high amount of antioxidants, fiber, protein, vitamin E, magnesium, and manganese. [High in fat, so eat in moderation! – Ed.]

#12- Goji Berries (ORAC Value: 4310) – Also known as wolfberries, goji berries also have over 500% the recommended daily value (DV) of vitamin A and a good amount of vitamin C and iron.

#13- Strawberries (ORAC Value: 4302) – Strawberries are also rich in vitamin C and manganese along with folate and potassium.

Herbs and spices are even better sources of antioxidants, though we eat them in such small amounts that they may have less impact in our diet. Fortunately, just a little goes a long way in terms of both flavor and antioxidant value!

Top Antioxidant Herbs & Spices – Here’s a quick look at the top 15:

• • Cloves (ORAC Value 290,283)
  • Oregano (ORAC Value 175,295)
  • Rosemary (ORAC Value 165,280)
  • Peppermint (ORAC Value 160,820)
  • Thyme (ORAC Value 157,380)
  • Cinnamon (ORAC Value 131,420)
  • Turmeric (ORAC Value 127,068)
  • Vanilla Bean (ORAC Value 122,400)
  • Sage (ORAC Value 119,929)
  • Allspice (ORAC Value 100,400)
  • Rose Hips (ORAC Value 96,150)
  • Marjoram (ORAC Value 92,310)
  • Parsley (ORAC Value 73,670)
  • Gotu Kola (ORAC Value 69,978
  • Nutmeg (ORAC Value 69,640)

Read more about antioxidants at – https://theartofantiaging.com/highest-antioxidant-foods-on-earth

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Weight Loss, Cholesterol & Diet

I keep hearing that doctors are recommending the “Mediterranean diet” to patients with high cholesterol or excess weight and I have to wonder why. Though people in the Mediterranean area tend to be relatively healthy and in some areas they often live longer than average, studies show that a whole plant foods diet is actually much better at lowering cholesterol and promoting weight loss.

From pcrm.org:

The study found that within 16 weeks on each diet:

• • Participants lost an average of 6 kilograms (or about 13 pounds) on the vegan diet, compared with no mean change on the Mediterranean diet.
  • Participants lost 3.4 kg (about 7.5 pounds) more fat mass on the vegan diet. 
  • Participants saw a greater reduction in visceral fat by 315 cm3 on the vegan diet. 
  • The vegan diet decreased total and LDL cholesterol levels by 18.7 mg/dL and 15.3 mg/dL, respectively, while there were no significant cholesterol changes on the Mediterranean diet.

I’m guessing the reason doctors fail to share these findings is because they either don’t know about them or they don’t believe people will follow them. Another possible reason is that the meat and dairy industry has brainwashed them (like most people) into thinking humans need animal products to survive or thrive.

Unfortunately, nutrition is pretty much ignored in medical school and most doctors don’t take the time to educate themselves about it. They get the same media hype and fake studies as everyone else, bought and paid for by the meat, dairy and egg boards.

Thank goodness there are a few doctors out there, like Dr. Michael Greger and Dr. Neal Barnard, among others, who have educated themselves and made good nutrition the center of their healing practice. And thank goodness they share their findings with us!

This article is from Dr. Barnard’s excellent blog – https://www.pcrm.org/news/news-releases/vegan-diet-better-weight-loss-and-cholesterol-control-mediterranean-diet

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Best Diet for Alzheimer’s Prevention

Did you know that eating even a single serving of bacon per day will dramatically increase your risk for dementia? https://www.naturalhealth365.com/dementia-risk-3777.html

That is just shocking to me! Why isn’t that making headlines in every form of news media?

The good news is that there is an excellent chance that you can completely avoid Alzheimer’s or dementia by eating a healthy diet.

Drs. Dean and Ayesha Sherzai are the world’s foremost authorities on holistic Alzheimer’s and dementia treatment and prevention. They have identified the most important diet and lifestyle choices that support healthy brain function. Since we all want to have healthy brains as long as we live, it makes sense to listen to what they have to say.

Here is a very informative interview with them:

 

They also have an excellent new book out, called the 30 Day Alzheimer’s Solution. Get yourself a copy if you or anyone you know is concerned about brain health – https://teamsherzai.com/30-day-alzheimers-solution/

If the media player isn’t working you can listen to the interview here – https://www.pcrm.org/news/exam-room-podcast/best-and-worst-foods-alzheimers-disease-drs-dean-and-ayesha-sherzai