Free Radicals & the Antioxidant Network

We've all heard of free radicals, but what EXACTLY are they? And, are they really that bad?

 

Free radicals are formed when molecular bonds split in a way that leaves a molecule with an odd, unpaired electron. It becomes unstable and reacts with other compounds in order to get the needed electron to become stable. Generally, free radicals attack the nearest stable molecule, taking it's electron. When the attacked molecule loses it's electron, it becomes a free radical itself. This creates a chain reaction that may disrupt a living cell. Free radicals are produced by the body as a natural course of energy production such as metabolism, as well as being triggered by the immune system to neutralize viruses and bacteria.

Substances in the environment such as pollution, radiation, cigarette smoke, pesticides, herbicides, food additives, and a host of others can stimulate free radical production. Lack of sleep, stressful living, toxic environment, and nutrition that is less than ideal can add up to tipping the balance. The body can normally handle free radicals, but if antioxidants are unavailable, or if the free radical production becomes excessive, cellular damage can occur. An accumulation of cellular damage can ultimately lead to cancer, heart disease, and many other illnesses.

Key antioxidants play an important role in neutralizing free radicals. Even though there are hundreds of antioxidants, it appears that there are only five that work synergistically within the network of antioxidants. These five heros are: Vitamins C and E, glutathione, (alpha) lipoic acid, and coenzyme Q10 (CoQ10). What makes them so great is that they enhance the power of one another, and regenerate one another after they have neutralized the free radicals. This slows down the aging process, and greatly enhances the body's ability to fight off illness and disease. Please note that glutathione can not be properly utilized from a supplement, but that it is created in the body from other substances. Lipoic acid can increase glutathione production by up to 30%. There are other substances that enhance the network including flavonoids, carotenoids, & selenium. 

The best source of these nutrients: well digested, usable, REAL FOOD. I'll go a few steps further and say that veggies, fruits, nuts, & seeds well chewed are best. Simply put, you get nutrient dense food at it's best. Proper amounts of supplementation is good insurance if you are resistant to change your eating habits, have a history that would indicate high risk, or those who don't want to take a chance.  GOOD EATS!

Excitotoxins: The Taste That Kills

Excitotoxins: The Taste That Kills. This is a title of a book by Russell L. Blaylock, M.D.  An excitotoxin is a substance that is toxic and excites a reaction in the body & brain.  Brain neurons are literally excited to death by MSG.  These reactions are often deadly, but at the least can be a cause of common degenerative diseases.  Buying foods at the "health food store" does NOT mean that they are indeed healthy.  Common ingredients that contain MSG (monosodium glutamate): natural flavors, gelatin,  yeast extract, hydrolyzed vegetable (or soy) protein, carmel flavor, brown rice syrup, broth, barley malt, spice, milk powder, amino acids (Bragg's liquid aminos), carrageenan, lecithin, pectin, algae, sea vegetable, and I could go on!  These ingredients don't sound too bad....and are commonly in "organic" foods at the local co-op.  MSG causes obesity in lab rats.  This fat weight then becomes resistant to calorie restriction and exercise.  We also know that there is a link of obesity to metabolic syndrome.  Metabolic syndrome is when an individual has 3 or more of the following: diabetes, high blood pressure, high cholesterol, obesity (women waist greater than 35 in., men waist greater than 40 in.), and heart disease.  All listed "diseases" are common degenerative diseases.  Is there a correlation to the approval of MSG in the food system, and the increase in obesity in America?  My hunch is YES.

Holistic Nutrition 101

What exactly is holistic nutrition? 

Webster's Dictionary

Holistic: adj. of or dealing with wholes or integrated systems rather than with their parts. --holistically adv.

Nutrition: n. 1 the process by which an organism takes in and assimilates food  2 anything that nourishes; food  3 the study of diet and health.

It is the science of using natural, whole foods and nutritional supplements to detoxify, rebuild, and balance the whole person, with an awareness of how these dietary choices are interrelated with the condition of our body, emotions, spirit and the environment. (Clayton College of Natural Health) 

This area of study is becoming a fairly rigorous scientific field, but not at the expense of common sense. Besides, who actually pays for these big double blind studies anyway? With that being said, there are some very good studies out there in the World showing us that indeed food is powerful medicine. There were a lot of things going right historically for us to make it this far, however our environmental conditions are not the same that they were even 100 years ago. With modern medicine at it's peak for keeping us alive, we have the highest rates of diabetes, heart disease, cancer etc. than ever before. I believe that there are indeed factors with lifestyle that need to be addressed, but what about environmental factors at play against the ability to experience wellness? Understanding human physiology, the science of nutrition, and working with other health care providers is extremely important. 

Holistic nutrition takes in the many variables of individual needs, genetic makeup/constitution, environmental factors, health history, medications, activity level etc. and is a way to nourish the body in a holistic manner.

My Top 10 Foods

Thinking of foods in relation to their content and quality is part of my personal food plan. This however is a challenge to consider with serving foods to my family that are palatable to them, readily available in the local grocery store, and that some of which I can grow in my backyard garden. Nutrition is one area that we can make significant impact on our health, and the following foods are what I have in my kitchen as a regular staple.  I think of a staple as the "go to food" when shopping and for meal preparation.  These foods are always present in my diet, and I don't have to think about whether I should eat them or not, but just if my kitchen stock needs to be replenished.

My top ten list of the healthiest foods are: green tea, garlic, broccoli, blue berries, apples, wild salmon, free range eggs, avocados, almond butter, and extra virgin olive oil.

Green tea is a daily beverage that I thoroughly enjoy, and more so because of the numerous and specific health benefits that it offers.  Although other teas such a black tea, oolong, and white tea are all made from the same plant, Camellia Sinensis, green tea is on my top ten list for flavor and content.  The benefits include: anticancer activity, lowering blood sugar, heart protection, improving mood, and it is shown to raise the metabolic rate as well as to speed up fat utilization. Several studies show that green tea has powerful anticancer and antioxidant properties due to the effect of catechins, a powerful group of antioxidants found in green tea.  One study in Japan found that a specific catechin called epigallocatechin fallate (EGCG), directly inhibits telomerase, and enzyme that maintains the end portions of the tumor cell chromosomes.

The mashing and chopping of garlic is how my meal preparation usually begins, but this act itself is what releases two amino acids called alliin and allinase. The action of these two together create a compound called allicin, which is the medicinal compound that is unique to garlic.  These health benefits can be contributed to the use of the power of garlic: antioxidant, antimicrobial, antiviral, antiparasitic, antihypertensive, anti-blood coagulation, and lipid-lowering to name a few.  Of particular interest is the anti-cancer properties such as stated in the Journal of Nutrition, that "evidence continues to point to the anticancer properties of fresh garlic extracts, aged garlic, garlic oil and a number of compounds generated by processing garlic".

Broccoli is one vegetable that my sixteen year old son loves to eat.  I could not be happier that this cruciferous vegetable is the "rock star" in my house.  According to the Environmental Working Group, broccoli is on their 2003 list of the least contaminated with pesticides.  Packed full of vitamins and minerals, it contains a whopping 1,233 mcg of lutein and zeaxanthin, both carotenoids that are being extensively researched for their ability to reduce or prevent macular degeneration. What makes this food high on my list is its anticancer phytochemicals called isothiocyancetes.  In the book The 150 Healthiest Foods on Earth, Jonny Bowden states, "Isothiocyancetes fight cancer by neutralizing carcinogens--the "Bad guys" of the cancer battle.  They do this by reducing their poisonous effects and stimulating the release of "carcinogen killers", speeding up their removal from the body".  In addition, broccoli also contains indole-3-carbinol, which is a powerful antioxidant and stimulates detoxifying enzymes that seem to protect the structure of DNA.

Blueberries are the "highest scoring fruit of all time".  They have been tested to have one of the highest ORAC (oxygen radical absorbance capacity) value of any food in the world.  Blueberries regulate fatty acid metabolism and fats in the bloodstream as well as to prevent the deposition of plaque in the arteries because they contain a beneficial compound called pterostilbene.  Another significant compound found in blueberries is anthocyanin, which is both antioxidant and an anti-inflammatory.  Inflammation and oxidative stress are involved in the major degenerative diseases such as Alzheimer's, Parkinson's, diabetes, heart disease, and arthritis.  Blueberries showed the greatest anticancer activity, according to a University of Illinois study that tested different fruits for a particular flavonoid that inhibits a cancer-promoting enzyme.

Apples are great "fast food", and the wrapper (the skin) inhibits the reproduction of colon cancer cells by 43 percent, according to a study at Cornell University. However, according to the Environmental Working Group, a consumer advocate and protection nonprofit research organization, put apples on their 2003 list of twelve most contaminated with pesticides, and therefore I recommend buying organic.  Apples are stocked full of phenolic compounds, a large class of biochemically active substances--most of which belong to the flavonoid group.  And because of this, they are ranked second for total concentration of the phenolic compounds.  Apples are strong in antioxidant power and have a whole host of phytochemicals: quercetin, catachin, phloridzin, and chlorogenic acid, and have the second highest antioxidant activity of any other commonly consumed fruit in the United States, second to cranberries.  What does this mean for the apple eater?  A reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.

Wild Salmon, one of the best sources of omega-3's, it is excellent for heart and brain health, as well as lower inflammation, improving circulation, memory/thought, and blood sugar control.  My personal favorite salmon is from Copper River in Alaska, and it is one of the pinkest fish I have ever seen.  The pink color comes from ingesting krill and shrimp, which have a natural pigment called astaxanthin.  Astaxanthin is a carotenoid, and has ten times the antioxidant activity of beta-carotene.  Some people worry about the potentially dangerous effects of mercury in their seafood.  Wild salmon is one of the least mercury contaminated species, and also has selenium that may help to neutralize the effects of mercury acquired from foods.  However, according to a 2004 document from the EPA (Environmental Protection Agency) a limit was set for no more that two meals (12 ounces) of salmon a week for women of childbearing age, pregnant women, and nursing mothers.

"Dippy" eggs for me please!  For as long as I can recall, I have always wanted my eggs very softly poached or over-easy, just because I liked them better that way. Many experts tell us that the less the yolks are exposed to oxygen, the less the cholesterol gets oxidized.  Not only are eggs an efficient source of protein, they contain all nine essential amino acids, and plenty of vitamins and nutrients that are great for the health of our eyes, brain, and heart.  In one study published in Cancer Epidemiology Biomarkers and Prevention, in January 2005, it showed that women who ate six eggs per week vs. two eggs per week lowered their risk of breast cancer by 44 percent.

Avocados are an excellent source of the type of fat that lowers cholesterol: monounsaturated fat.  In research at the Instituto Mexicano del Seguro Social in Mexico, 45 volunteers ate avocados everyday for a week, and experienced an average of 17 percent drop in total blood cholesterol.  High in beta-sitosterol, which lowers blood cholesterol, avocados were shown to reduce cholesterol in 16 human studies, according to the December 1999 issue of the American Journal of Medicine.  In addition to this, they have between 11 and 17 grams of fiber, potassium, folate, vitamin A, beta-carotene, and beta-cryptoxanthin.

Some of the largest long-term studies have shown a 30-50 percent lower risk of heart attacks or heart disease associated with eating nuts several times a week.  I am a particular fan of almond butter because it contains 6 grams of protein per ounce, 3 grams of fiber, it's rich in calcium, phosphorus, vitamin E, and are an excellent source of magnesium.  Almonds have virtually no carbohydrates, so they are great for those with blood sugar sensitivities.

Extra Virgin Olive Oil is my personal comfort food.  Not only does it satisfy my appetite, it's just so good for us.  It is very high in phenols, which are potent antioxidants.  Made up of mostly monounsaturated fats, the most important which is oleic acid, was shown in the Archives of Internal Medicine to significantly reduce mortality of those diagnosed with heart disease.  In another group within this study, it showed to decrease blood pressure by a significant amount, and decrease their need for blood pressure medication by 48 percent.  Not only that, it decreases the risk of colon and bowel cancer.  If that wasn't enough, according to Dr. Mark Houston, director of the Hypertension Institute of St. Thomas Hospital, monounsaturated fats make the nitric oxide more bioavailable, which in turn helps to keep the arteries dilated.

My top ten food list includes key foods for hydration, protein, fats, vegetables, and fruits.  It may not be a complete list for all of our nutritional requirements, but this is a fantastic start to implementing good variety in the daily diet.

Sweet Little Svanas

Sweet Little Svanas....Sanskrit for dogs. Adho Mukha Svanasana, downward facing dog posture. The Yogis were keen in their observation, and used nature to reflect, learn, and inspire. So I like to ask this: do dogs worry about their perfect alignment or reaching enlightenment when they are in their downward facing "dog" stretch? NO! If you've ever watched your dog, you will notice they are just simply doing it for the sheer pleasure of it. No rules, no criteria, but only perfection in the simple bliss of it. Yet they are not careless in their approach of this posture either. Svanas (dogs) are present, and conscious within their own being & body, and the alignment they choose is a natural expression of this. D-O-G's totally get into doing this stretch, let's enjoy it too with the freedom that it brings us!

Vipassana, Reiki, & Patanjali

9/13/14 Edit: This writing is not complete for me. I will return to it to add additional comments, perhaps change a few things etc. It has certainly been a growth opportunity for me, and asked me to look closer at the apparent conflict and further learn from it. I know this has also been a subject of interest for many since this has been one of the most viewed posts that I've had. Many people from around the World have emailed me to offer more information and to ask more questions. It certainly has been great to hear from many of you. 

This spring I attended a 10 day Vipassana retreat in Washington. As part of the preliminary things, I had to take a vow of  not receiving Reiki and not to give Reiki. If you are not familiar with what Reiki is, let me explain: Reiki means simply Universal Energy. Some may think of Reiki as "laying on of the hands", but it much more of an interplay and connection to the divine energy that makes up all that IS. Once someone is attuned to this either by a teacher, some other form of awakening process, or spontaneously, it can not truly be stopped.

If nothing else, I am a serious student, and I was willing to do my very best in order to experience the beautiful teachings of Goenka who teaches the exact and original teachings of Siddhartha Gautama, the Buddha himself.

I fell easily into the vows of silence (etc.), and I was thankful for my years of consistent and vigorous yogasana practice and my early upbringing in meditation. The morning began with meditation at 4:30am, which meant waking at least by 4am. Each day consisted of 10-11 hours of seated meditation. I must say, as strong as I am, it was physically very demanding! By the 3rd day, I was questioning willful intention vs. ahimsa (Sanskrit for non-harming). As Sankaras (samskaras in yogic tradition) arise, pain in the body may be felt as a result. Liberation or awakening follows.  I did manage to maintain my chosen 2 seated postures, virasana and siddhasana, with the use of a buckwheat hull filled cushion.

Somewhere on day 4, when I was feeling the years of running in my knees, and samskaras in my upper back, Reiki (Universal Energy) began to flood into my system brining me an intoxicating relief of pain and incredible knowingness. I recognized this as going against my vow, and so I began my mantra (pleading demands) for the Reiki to stop.  It was difficult, and the pain came back. I informed my assistant teacher, during the scheduled time to communicate with him, that energy (Reiki) was flowing. He gave me some interesting techniques to ground my energy.  It seemed much like what I would do within the system of Reiki. Energy flowed yet again, but it became clear that that was indeed a NORMAL part of the practice for some "sitters".

Each morning, Goenka chants via audio tape, the exact chant that the Buddha chanted upon enlightenment. It lasts approximately 30 minutes, and begins at 6am each day. It is said in Sanskrit, and some of the words are easily recognizable to me.  In English: peace, liberation, contentment, and the name Patanjali! Each morning, I listened intently to see if I truly heard correctly. And each morning my skeptical eyes were less narrow, and the corners of my closed mouth turned up.....yes indeed I DID hear the name Patanjali!  

According to the Vipassana tradition, the Buddha lived 2,500 years ago. Patanjali is said to have lived 3,000-5,000+ years ago. George Feuerstein states in The Lost Teachings of Yoga that despite contrary belief, it seems to make sense to him that Patanjali came after the Buddha. 

Having studied yoga for many long years, and Buddhism not as long, I can say that I am much more familiar with the yoga sutras. In either case, I kept thinking of Patanjali's Yoga Sutra that states that the asana should be steady and comfortable. The word asana in Sanskrit means seat, the original yoga posture. To be seated. The seated meditation was the first yoga posture and was the crux of the yoga practice. YS 2.46 Sthira Sukham Asanam This is a direct conflict to the Vipassana tradition to have willful intention and to not move for one hour periods. Yet Buddha chants to Patanjali, I chant to Patanjali in my heart.

Towards the 5-6th day it was carnage in the meditation hall- people in incredible physical pain, mental pain, and emotional pain. The belief is that through this practice, one can move beyond the dueling craving and aversion- knowing that it is all temporary. This IS an effective practice.....but not for everyone. 

So what about those people who do not have the constitution or physical ability to do this intense self practice? I kept trying to understand WHY Reiki was such an "incompatible" practice with Vipassana.  

So through the practice of Vipassana (details are held secret for those who do not attend a retreat) awareness becomes very keen, to the point of being able to observe one's own energy. This is the basis of the practice of Reiki, as well as tuning into the energy of the Universe. There is no distinction made between the individual's energy and universal energy as it is considered to be essentially the same-- ALL ONE. In yoga we would call individual energy "prana" and cosmic energy "shakti", yet ultimately it is ALL ONE. Yoga and Vipassana are compatible. Vipassana and Reiki are not compatible. OK, but perhaps there is misunderstanding or judgment.  I don't know, but it certainly gave me much to ponder. Vipassana is a journey of one. Reiki can be a journey with assistance.

Reiki is indeed a very valuable practice, and Usui had originally intended it to be a path or a way....of living. It starts as a journey/practice as one, and when Reiki has mastered the individual, then they may be of assistance to others. This practice is actually not unique, and in yoga a compatible practice is called Prana Chikitsa (energy healing/treatment). When Reiki is offered to someone else, the intention is that the practitioner holds "space" for the other to experience the flow of energy, energetic blockages (samskaras) may arise, and essentially so that the wisdom of the individual and their own body to heal where/when it is needed. This could be on a physical, mental, emotional, or spiritual level. It is usually a very relaxing and pleasant experience. Emotions do at times come up, but it is not traumatizing.

Many traditions have been held in total secrecy for ions. I think for good reason in that not everyone should have liberty with potentially dangerous techniques. See KUNDALINI The Evolutionary Energy in Man by Gopi Krishna. Yet in the end, I think that the paths may look different, but ultimately they are heading in the same direction. The time is ripe, people are ready for change on many levels.  

JIVA MUKTI Liberated Beings!

Atha Yoganusasanam (YS 1:1)

As Pantajali's Yoga Sutras begin the first "thread", it states: Now the exposition of Yoga is being made. Atha Yoganusasanam (YS 1:1). The "YS" is for Yoga Sutras. The first "1" indicates the first book (of 4), and the second "1" indicates the first "thread", sutra, or paragraph.  

Sri Swami Satchindananda's commentary on this states that yoga is more than a mere philosophy, but specific instruction on how to practice yoga. "Without practice, nothing can be achieved." (p.3) Yoga is a very practical practice.  

Patanjali's Yoga Sutras is considered to be a science, in that it is a deliberate, specific, and detailed accounting on HOW to practice yoga. Patanjali states later in this text that if you practice as is described in the sutras, then a known result will happen. What is the known result that happens? Should we read ahead and find out what our prize is for doing yoga right? Perhaps we believe that if we do yoga right we will reach a state of enlightenment. This can become a trap... a tricky position to sort out. With the science of yoga, a known outcome will happen, yet we are not to get caught up in being correct. (More to come later on this specifically!)  

This is something that can be looked at from several different perspectives and many paths do indeed seek enlightenment as the goal. In meditation, a goal of bliss is often sought. Yet, the more we try to attain the state of bliss in meditation, the more illusive it becomes!

These teachings are deliberate, and slow. Without rushing, goal seeking, or seeking for that matter, or we miss the point of the teachings.

When we stop seeking, we can only then FIND. Allowing ourselves just to be.