Dr. John Heary, DC, PC: December 2017

Wednesday, December 27, 2017

Green Tea vs. Black Tea

Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.

Green tea vs. black tea - What's the difference?

What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the color and flavonoids which are the antioxidants.

Hence you have green tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

PRO TIP: Adding milk to your tea reduces the antioxidant ability.

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.

Green tea vs. black tea - Health Benefits

Tea drinking, in general, seems to be associated with good health.

Heart health - For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.

Cancers - Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes - Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don't overdo the sweetener).

Conclusion

Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.

Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.

I’d love to know: Are you a tea drinker? Which tea is your favorite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

Serves 6 (makes 12-18 bites)

1 cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea

2 tbsp honey or maple syrup

1 tbsp coconut oil

Instructions

Add all ingredients into food processor and pulse until blended.

Shape into 1-1.5" balls.

Serve & enjoy!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits

http://www.precisionnutrition.com/what-you-should-know-about-tea

http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

http://www.healthline.com/health/know-your-teas-black-tea#benefits3

http://www.healthline.com/nutrition/matcha-green-tea

https://www.healthline.com/nutrition/caffeine-in-green-tea

https://www.health.harvard.edu/staying-healthy/tea-a-cup-of-good-health

https://nccih.nih.gov/health/tea

Tuesday, December 12, 2017

Mediterranean Diet 101

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there.

It's based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with

● Less overweight and obesity (it's better than low-fat diets)

● Better blood sugar control (for diabetes and metabolic syndrome)

● Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)

● Reduced risk of Parkinson's and Alzheimer's diseases

● Fewer cancers (breast & colorectal)

● Less premature death

Overall, it’s simply really good for you.

PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favorite foods including fiber, fruit, and vegetables.

Here's another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

What to eat and drink on a Mediterranean diet

The Mediterranean diet is chock full of healthy whole foods.

Foods like:

● Fruits and vegetables

● Nuts and seeds

● Legumes

● Whole grains

● Fish and seafood

● Extra virgin olive oil

● Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fiber. And they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

● Poultry

● Eggs

● Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

● Desserts

● Processed meats

● Sauces and gravies

● Sugar-sweetened beverages or fruit juices

● Refined grains and oils (including hydrogenated oils)

● Too much salt

● Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

Conclusion

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fiber; all of which are health-boosting from your head to your heart… and the rest of your body.

Don't forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favorite recipe that embodies this way of eating? I'd love to know! Add it to the comments below.

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved

3 tbsp olive oil, extra virgin2 tsp dried dill2 dashes freshly ground black pepper1 lemon, sliced

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

Brush with olive oil and sprinkle with dill and pepper. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

Serve & enjoy!

Tip: You can substitute another fish for the cod (e.g., salmon).

Dedicated To Your Success,

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

https://medlineplus.gov/ency/patientinstructions/000110.htm

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet#section3

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801v

http://www.medscape.com/viewarticle/866254

http://www.medscape.com/viewarticle/870593

Monday, December 4, 2017

Turmeric - Is it Really a Miracle Spice?

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

● Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

● Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

● Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

Do you think these make turmeric deserve the “miracle spice” title?

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

● Are pregnant

● Are taking anti-platelet medications or blood thinners

● Have gallstones or a bile duct obstruction

● Have stomach ulcers or excess stomach acid

Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

I want to know: What’s your favorite turmeric recipe? Try my version of “golden milk,” and let me know in the comments below.

Recipe (turmeric): Golden Milk

Serves 2

1 cup canned coconut milk

1 cup hot water
1 ½ tsp turmeric, ground

¼ tsp cinnamon, ground
½ tsp honey

Instructions

Add all ingredients to a small saucepan. Whisk to combine.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Serve & enjoy!

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.