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.