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Our June 2012 Newsletter for Healthy Living
There’s Something about Nuts!
f you're looking for a nutritious,
quick snack, nuts (raw, organic and
in moderation) are a near perfect
option. With healthy fats, fiber, plant
sterols and many vitamins and minerals,
nuts pack a powerful nutritional punch,
all wrapped up in a tiny bite-sized package. In fact, a recent epidemiologic
study revealed that nuts offer many
benefits for your health, even reducing
your risk of serious chronic disease.
There have not been many epidemiologic studies undertaken to assess
the effect of nut consumption on health
risks, but a recent study involving more
than 13,000 people, published in the
Journal of the American College of Nutrition, set out to do just that. Those who
ate nuts gained numerous benefits
compared to non-nut
eaters, including
decreased body
mass index and
waist circumference; lower systolic
blood pressure; lower weight; less likelihood of having two risk factors for
metabolic syndrome: high blood pressure and low HDL (good) cholesterol
(for nut consumers); and, less likelihood
of having four risk factors for metabolic
syndrome: abdominal obesity, high
blood pressure, high fasting glucose and
a lower prevalence of metabolic syndrome (for tree nut consumers). Researchers concluded: "Nut/tree nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2
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Vitamin B12 and Brain Health
June Specials
diabetes, and metabolic syndrome."
Other research has further
proven that nuts, such as almonds, confer superior heart health benefits compared to complex carbs like wholewheat muffins. A study in the journal
Circulation found people with an abnormally high level of lipids, such as cholesterol, in their blood, were able to significantly reduce their risk factors for
one study comparing those who ate a
low-calorie diet that included either almonds or complex carbs, the almond
group had a: 62% greater reduction in
their weight/BMI; a 50% greater reduction in waist circumference; and, a 56%
greater reduction in body fat.
Each type of nut offers a
slightly different mix of nutrients. One
of the healthiest aspects of almonds is
“Nut/tree nut consumption was associated with a decreased
prevalence of selected risk factors for cardiovascular disease…”
coronary heart disease by snacking on
whole almonds. Those who snacked on
WW muffins got no such benefit.
It's likely that nuts impact your
heart health in numerous ways. For instance, many (walnuts, hazelnuts, pecans, Brazil nuts, almonds and cashews)
contain the amino acid l-arginine, which
offers multiple vascular benefits to people with heart disease, or those who have
increased risk for heart disease due to
multiple cardiac risk factors. L-arginine
is a key nutrient in promoting efficient
blood flow and overall cardiovascular
function. L-arginine is considered one of
the "semi-essential" amino acids, meaning often the body can't produce it in
sufficient quantities, so it must obtained
in adequate quantities from diet.
A common nutritional myth is
that eating a food high in healthy fat will
make you fat. However, a small handful
of nuts like almonds is a better snack
choice than a snack high in complex
carbohydrates, such as a bran muffin. In
their skins, which are rich in antioxidants including phenols, flavonoids and
phenolic acids typically associated with
vegetables and fruits. A study in the
Journal of Agricultural and Food Chemistry even revealed that a one-ounce
serving of almonds has a similar amount
of total polyphenols as a cup of steamed
broccoli or green tea. Walnuts are good
sources of plant-based omega-3 fats,
natural phytosterols and antioxidants
that are so powerful at free-radical scavenging that researchers called them
"remarkable”. Pecans contain more than
19 vitamins and minerals, and research
has shown they may help lower LDL
cholesterol and promote healthy arteries.
Brazil nuts are an excellent source of
organic selenium, a powerful antioxidant-boosting mineral that may help
prevent cancer.
Reference: Journal of the American College of Nutrition Dec. 2011;
30(6):502-510. Circulation 2002 Sept. 10;106(11):1327-32. International Journal of Obesity and Related Metabolic Disorders 2003
Nov. 27(11):1365-72. Obesity (2007)15. 107-116. Journal of
Agriculture and Food Chemistry (2006)54(14):5027-33.
What’s Inside This Issue
• Exercise and Your DNA
• Monthly Coupon
All articles in this newsletter are for the purpose of nutritional information only and should not be considered a substitute for professional medical advice.
Vitamin B12 and Brain Health
itamin B12, or rather a lack
thereof, has been called the
"canary in the coalmine" for your
future brain health, and recent research
has bolstered the importance of this vitamin in keeping your mind sharp as you
age. According to the latest research,
people with high levels of markers for
vitamin B12 deficiency were more likely
V
B12, a Finnish study published in Neurology last year found that people who
consume foods rich in B12 may reduce
their risk of Alzheimer's in their later
years. For each unit increase in the
marker of vitamin B12
(holotranscobalamin) the risk of developing Alzheimer's was reduced by 2
percent. Research also shows that sup-
“Studies show one in four adults are deficient in vitamin
B12, and nearly half are suboptimal.”
to score lower on cognitive tests, as well
as have a smaller total brain volume,
which suggests a lack of the vitamin
may lead to brain shrinkage. This issue
is of paramount importance for many of
you reading this for two reasons: vitamin
B12 deficiency is very widespread, and
vitamin B12 is commonly found in animal foods, making vegetarians and vegans more susceptible to vitamin B12
deficiency.
Vitamin B12 is a powerhouse
micronutrient often known as the
"energy vitamin" because it assists in
energy production. Your body relies on
the efficient conversion of carbohydrates
to glucose -- your body's source of fuel - to run smoothly, and vitamin B12 plays
a major role in that conversion. B12 also
enables your body to convert fatty acids
into energy. Further, your B12 level impacts a number of very
important functions in
your body, including:
carbohydrate and fat
metabolism; healthy
nervous system function; promotion of normal nerve growth
and development; help with regulation
of the formation of red blood cells; cell
formation and longevity; proper circulation; adrenal hormone production;
healthy immune system function; feelings of well-being and mood regulation;
mental clarity, concentration, memory
function; support of female reproductive
health and pregnancy; and, physical,
emotional, and mental energy.
Mental fogginess and problems
with memory are two of the top warning
signs that you have vitamin B12 deficiency, and this is indicative of its importance for your brain health. In addition to the latest Neurology study, which
found more signs of shrinkage of brain
tissue among those with low vitamin
plementing with B vitamins, including
B12, helps to slow brain atrophy in elderly people with mild cognitive impairment (brain atrophy is a well-established
characteristic of Alzheimer's disease).
Vitamin B12 is the largest vitamin that we know of. Because of its
large size, it is not easily absorbed passively like most supplements. Vitamin
B12 requires a complex system in your
body involving intrinsic factor to bind to
it so it can be actively absorbed in the
end of your small intestine (terminal
ileum). As you grow older the ability to
produce intrinsic factor decreases and
causes a deficiency state.
Studies from the U.S. Framingham trial show one in four adults are
deficient in vitamin B12, and nearly half
the population has suboptimal blood
levels. If you eat an all vegetarian or
vegan diet, vitamin B12 is one of the
nutrients your body is most likely deficient in, as it is naturally present in
foods that come from animals, including
meat, fish, eggs, milk and milk products.
However, there are many other causes of
B12 deficiency, some of which include:
Food-Cobalamin Malabsorption Syndrome: This condition results
when your stomach lining loses its ability to produce intrinsic factor, a protein
that binds to vitamin B12 and allows
your body to absorb it into your bloodstream at the furthest point of your small
intestine. Intrinsic factor is a protein
made by your stomach. It grabs onto the
B12 molecule and together they move
through your stomach to your small intestine. When they reach the end of your
small intestine, the intrinsic factor is
absorbed first, pulling the B12 with it
into the cells of your large intestine,
where they are absorbed for use by the
rest of your body.
Increasing Age: Intrinsic fac-
tor diminishes as you age, and this
means it's virtually impossible to get
B12 from your diet. This also means the
older you get, the more likely you will
need to supplement B12.
Coffee consumption: Four or
more cups of coffee a day can reduce
your B vitamin stores by as much as 15
percent.
Use of antacids: The use of
antacids or anti-ulcer drugs will lower
your stomach acid secretion and decrease your ability to absorb vitamin
B12. Stomach acid (hydrochloric acid) is
a crucial ingredient in your body's ability
to absorb B12. If
you're taking a medication specifically
designed to reduce
the amount of stomach acid you produce, your body's
ability to use vitamin
B12 from the food
you eat or the supplements you take will
be significantly compromised.
Besides the above-mentioned
mental fogginess and memory problems,
there are actually a wide range of symptoms of vitamin B12 deficiency, from
mild to severe, which can affect your
body, mind and mood. In general, the
signs are: fatigue, lack of energy; muscle
weakness; tingling in your extremities;
mental fogginess or problems with
memory; trouble sleeping; and, mood
swings, especially
Join us for our feelings of apathy
or lack of motivaFather’s Day tion. B12 is availSuper Sale able in its natural
Sat/Sun, June 16-17 form only in animal food sources.
These include
seafood, beef,
chicken, pork,
milk, eggs. If you
don't consume
enough of these animal products to get
an adequate supply of B12, or if your
body's ability to absorb the vitamin from
food is compromised, vitamin B12 supplementation is completely non-toxic
and inexpensive. A knowledgeable
health practitioner is your best source for
information on how your B12 levels
may be affecting you.
Reference: Science Daily September 27, 2011. Neurology September 27, 2011;77(13):1276-82. Neurology October 19, 2010;75
(16):1402-3. http://www.plosone.org/article/info:doi/10.1371/
journal.pone.0012244
Exercise and Your DNA
ew research published in the journal Cell Metabolism shows that
when healthy but inactive men and
women exercise even briefly, it produces
an immediate change in their DNA. Although the underlying genetic code in
N
hancing overall health and preventing
disease of all kinds, from diabetes, to
heart disease, to cancer, and everything
in between. Several of the genes affected
by an acute bout of exercise are genes
involved in fat metabolism. Demethyla-
“Exercise is medicine, and the ability to alter our genomes
for better health may be only a jog away.”
human muscle doesn't change, exercise
causes important structural and chemical
changes to the DNA molecules within
those muscles.
This contraction-induced gene
activation, which modifies DNA at precise locations, appears
to be an early event
leading to the genetic
reprogramming of
muscle for strength,
and an indicator of the
structural and metabolic benefits of exercise. According to Science Daily: "The
DNA changes in question are known as
epigenetic modifications and involve the
gain or loss of chemical marks on DNA
over and above the familiar sequence of
As, Gs, Ts, and Cs. The new study shows
that the DNA within skeletal muscle
taken from people after a burst of exercise bears fewer chemical marks
(specifically methyl groups) than it did
before exercise. Those changes take
place in stretches of DNA that are involved in turning "on" genes important
for muscles' adaptation to exercise...
Broadly speaking, the findings offer
more evidence that our genomes are
much more dynamic than they are often
given credit for."
Previous studies have identified
and measured the biochemical changes
that occur during exercise
and found alterations in
more than 20 different
metabolites. Some of
these compounds help
burn calories and fat,
while others help stabilize
blood sugar, among other things. These
findings demonstrate that exercising
regularly and maintaining a healthy
weight creates a positive feedback loop.
One of the key health benefits
of exercise is that it helps normalize
glucose and insulin levels, by optimizing
insulin receptor sensitivity. This is perhaps the most important factor for en-
tion allows genes to more easily make
proteins, such as the proteins involved in
the breakdown of fat. Thus, exercising in
general is an important factor for successful weight management—especially
exercises that help you gain muscle. The
study suggests that when you exercise,
your body almost immediately experiences genetic activation that increases
the production of fat-busting proteins.
For boosting metabolism, increasing muscle mass, and maximizing
fat burning, one type of exercise stands
out above all others,
and that is high intensity interval
training. Research
has shown that just
20 minutes of high
intensity training,
two to three times a
week, can yield
greater results than
slow and steady
conventional aerobics done five times per week. It's also a
potent "anti-aging" strategy as it will
naturally increase the body's production
of human growth hormone (HGH).
As you reach your 30s, you
enter what's called "somatopause." Levels of HGH begin to drop off quite dramatically, and this is part of what drives
the aging process. Your HGH levels
decrease naturally as you age, but people
in this age group also tend to fall into
increasingly sedentary life styles, which
further exacerbate the challenges of
health and aging. Regardless of age,
incorporating high intensity interval exercises can have a dramatic impact on
overall health by improving metabolism
and boosting levels of HGH, also known
as "the fitness hormone." "Epigenetic
modifications that turn genes on and
back off again can be incredibly flexible
events. They allow the DNA in our cells
to adjust as the environment shifts," Science Daily reports. "Exercise is medi-
cine and, it seems, the means to alter our
genomes for better health may be only a
jog away.”
When planning your exercise
routine, incorporating the following
types of exercise will provide the variety
necessary for best results: Aerobic Jogging, using an elliptical machine, and
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walking fast are all examples of aerobic
exercise. As you get your heart pumping, the amount of oxygen in your blood
improves, and endorphins, which act as
natural painkillers, increase. Meanwhile,
aerobic exercise activates your immune
system, helps your heart pump blood
more efficiently, and increases your
stamina over time. Interval
(Anaerobic) Training - Alternate short
bursts of high-intensity exercise with
gentle recovery periods. Core Exercises
- Your body has 29 core muscles located
mostly in your back, abdomen and pelvis. This group of muscles provides the
foundation for movement throughout
your entire body, and strengthening
them can help protect and support your
back, make your spine and body less
prone to injury and help you gain greater
balance and stability. Strength Training, and Stretching
Reference: Cell Metabolism March 7 2012;15(3):405-11. Science
Daily March 6, 2012. Science Translational Medicine May 26
2010;2(33):33ra37. The Journal of Pain March 2007;8(3):237-243.
Conditioning Research March 6, 2012. New Scientist March 6,
2012.
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ANN ARBOR MI
PERMIT NO 49
ARBOR FARMS
MARKET
2103 West Stadium - Boulevard Plaza
Ann Arbor - 734-996-8111 - arborfarms.com
$2 OFF
your next purchase
of
$15 or more
at
Arbor Farms Market.
Now Open 8A-9P, 7 days
Limit one coupon per visit. No cash value.
Valid through 6/30/2012
June Specials
Effective June 4 through July 1, 2012
Enjoy
Michigan’s Harvest
Arriving in June:
Local Produce from Local Growers
Aunt Betsy- Brighton
Needlelane Farm-Tipton
Hillcrest Farm-Homer
Lamb Farm-Manchester
Shetler Amish-Homer
Schwartz Family Farm
Seeley Farm-A2
Kuntry Garden-Homer
Organic Raspberries, 6 oz. pkg……..….……….. $2.99
Organic Blueberries, pint pkg……………...…... $3.99
Organic Packham Pears…...…..….………. $1.99/lb
Miller Amish Boneless Chicken Thighs…... $2.49/lb
Grass-fed Beef Tenderloin Steaks….......... $14.99/lb
Organic Beefsteak Tomatoes…………….... $2.49/lb
Michigan Grass-fed T-Bone Steaks Porterhse $9.99/lb
Copper River Salmon Fillets, Alaska...…...... $15.99/lb
Nature’s Path Organic Granola Bars, 6-7 oz….... 2/$5
Stonyfield Organic Yogurt, Low-fat, Non-fat, Soy 6 oz… 4/$3
Equal Exchange Organic Coffee, select 12 oz….... $7.49
Good Health Olive Oil Chips, assorted 5 oz…….... $1.79
Julie’s Organic Ice Bars, assorted 9-10 oz…….…... $3.99
Sierra Nevada Pale Ale & assorted 6/12 oz……….. $7.99
Seaglass Sauv Blanc & Pinot Noir, 750 ml …….. $9.99
Ecover Laundry Detergent, 100 oz iquid…......….. $8.99
Source Naturals Supplements, entire line ..... 20% OFF
Quantum Insect Repellents, entire line…..... 20% OFF
Farmer’s Market Bar Soaps, entire line…... 20% OFF
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