growing the art of young - Lifepluslifeplus.com/media/publications/Final_AoGY_JulAug2012_EN.pdf · growingthe art of young ... or a tree with a low-hanging branch to do pull-ups or

Superberries

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youngthe art of

growingJULY/AUGUST 2012

®

Healthy Heart MattersPAGE 28

Disconnecting YourOverconnected KidPAGE 22

Protein Power – Part 1PAGE 8

Learning to love nature's healthy treats

THE ART OF GROWING YOUNG July/August 20122

Contents

The Art of Growing Young® is published six times a year by Lifeplus® International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2012 Lifeplus® International

From the Editor4

Nutritional News5

Fitness6

Nutrition14

Family Health22

24

26

Ask the Expert

28 Healthy Heart Matters

Taking Care of Your Skin

Disconnecting Your Overconnected Kid

Superberries

Take It Outdoors

31

3

16 Iodine – The Silent Necessity

8 Protein Power – Part 1

Features

Lifestyle12 Five Secrets of Happy People

Herbs & Supplements20 Iodine

Joint Health


“The great thingabout taking smallsteps is that themore you take, theeasier the bigsteps become.”

Every Little Step Counts

4

Several articles in this issue of the magazine talk about the importance of iodine. Reading the articles re -minded me that just because a particular nutrient isn’t currently a hot topic that we hear about all the time, itdoesn’t mean it isn’t important. The iodine articles are a perfect example of yet another small step toward ahealthier body.

Parking farther from the grocery store so you have to walk just a little bit more might not seem like much, butit is yet another small step. Drinking an extra glass of water every day, replacing thirty minutes of watchingtelevision with thirty minutes of walking, cutting out one fast-food meal a week, packing a single apple withyour lunch – all these are small steps that quickly snowball into very large benefits.

Beginning on the road toward wellness can be intimidating. I understand this because I have felt that intim -idation just as you have, so I know exactly how you feel. But the great thing about taking small steps is thatthe more you take, the easier the big steps become. I guarantee that one day you will look back and realizeyou made massive strides simply by taking small steps. When you reach this point, it’s a surprising andwonderful feeling.

If reading this magazine is your first small step to health and happiness, then I am glad you have joined uson this exciting journey. I look forward to walking next to you.

I want to remind you that when it comes to your health, everylittle step counts. No matter how small the action is, it mat ters.The road to health and wellness is made of many little steps,not a few great leaps … although we certainly can takegreat strides too.

Stop and smell the rosesFeeling stressed out? Stop and smell theroses. Roses, as well as lavender, basil,mangos and oranges, contain linalool, aphytochemical that has been shown to helpreduce stress. The simple act of smellingthese delightful aromas can help reducestress levels, which will ultimately help pro -tect your overall health.

5

PecansGrab a handful of nuts for a quick energyboost. And if you want to help your cholesterollevels at the same time, reach for pecans.Recent research has shown that pecans arerich in gamma-tocopherols, which are a formof vitamin E that helps reduce LDL choles -terol. Often termed “bad” cholesterol (asopposed to “good” HDL cholesterol), higherLDL levels correlate with cardiovasculardisease.

ApplesThere may be more truth to the old say -ing “An apple a day keeps the doctoraway” than once thought. Clean, organicapples are full of a powerful group ofanti oxidants called polyphenols. Thesecompounds help neutralize free radicals,thereby helping protect the body fromoxidation that can accelerate the agingprocess.

FiberMake fiber your par tner in weight loss.Fiber-rich foods such as many fruits andvegetables can help keep you feeling fullerfor longer and help prevent the munchies.

Dark chocolateProtect your heart with a dark and sweettreat. Several small, short-term studies haveshown more evidence that chocolate, spe -cif ically dark chocolate, has potential benefitsfor the heart. From decreased blood pres -sure and blood clotting to increased bloodvessel health and improved LDL cholesterol,flavonol-rich dark chocolate – the darkerthe better – may be one of the most deli -cious heart-healthy treats. Just rememberthat products that contain health-supportingchocolate can be calorie-dense, so enjoythem in moderation.

Nutritional News


Fitness

“It will expose youto fresh air

and sunlight, whichwill leave you

feeling invigoratedin ways the gym

simply can’t.”

7

There’s no denying that gym workouts are great for improving fitness levelsand managing weight. Whether you spend your time on a treadmill or stationary bike for acardi ovascular workout or use the gym’s free weights for strength training, your body will thank you forstaying active. But why spend all that time cooped up indoors during these nice summer months whenyou can get a great workout outdoors while enjoying fresh air, sunshine and nature?

A recent study performed by California Pa cificOrthopaedics and Sports Medicine foundthat on average, outdoor exercisers lost al -most seven and a half pounds and just over6 percent of body fat after eight weeks ofoutdoor activity. That’s because when you areoutside, your body is constantly challengedby inclines, declines, twists, turns and otherobstacles that you just don’t find in a gym.The sunshine and fresh air are great too!

The most basic outdoor activity is also oneof the most effective cardiovascular activitiesthere is. Walking or stepping up to joggingor running will get your heart rate up, whichis the core benefit of aerobic exercise.

If your run takes you through a park, you canbreak up the routine by stopping to add anextra challenge. When you come across abench, try this routine before continuing onyour run, jog or walk. First, sit on the benchwith your hands on either side of your hips.Slide forward until you are supporting your -self with your hands. Bend your elbows andbring your upper arms almost parallel to theground, and then straighten your elbows toreturn to your starting position. Keep yourlower back as close to the bench as pos -sible and complete ten to fifteen reps beforemoving on.

You can also stop at a set of monkey barsor a tree with a low-hanging branch to do

pull-ups or a set of hanging crunches. To dohanging crunches, just take hold of a sturdybranch, palms facing forward with arms fullyextended. Bend your knees and bring themslowly up toward your abs. Repeat as manytimes as you can before returning to yourpath.

Peppering in activities such as these as youmake your way along your normal path willmake your exercise routine more fun and evenmore beneficial for your body. If it sounds toochallenging, start with something less intimi -dating, such as a few jumping jacks or squatsafter every lap around the block.

If you’re tired of the same old workout rou -tines and scoff at the thought of going downthe same paths again and again, you mightbenefit from getting a little wild. A growingnumber of trainers and health experts aresuggesting we break out of the norm andlook into a workout based on the skills andmovements that our ancestors relied on sim -ply to survive in nature – walking instead ofdriving, squatting because there are nochairs, climbing trees to gather food, runningfrom danger, balancing to cross a streamwith no bridge, throwing rocks or spears tohunt. These daily actions were once neces -sary for survival, and today coaches combinethese movements and environments in excit -ing and unpredictable sequences. Oftencoaches have participants changing actions

one after another in rapid succession to createpowerful workouts that never get boring. Thisnew concept of fitness combines old move -ments with modern knowledge of strengthand conditioning principles. They are calledWild Workouts, and they are becoming sopopular that a quick internet search shouldfind a Wild Workout coach in your area.

There are countless ways to move yourfavor ite exercises out of the gym and intothe great outdoors – after all, most of the exer -cises you find in the gym are actually basedon activ ities we once did outside. Stationarybikes convert to regular bicycles, rowingma chines can be replaced with boat trips andstair steppers are nothing more than simulatedhills; any resistance exercise can easily bemoved outdoors with the right equipment. Oryou could look into a Wild Workout that utilizesrocks, logs and other natural weights to giveyou an unbelievably good primal workout.

Taking your workout outdoors is more thanjust a way to break out of the routine youmight feel stuck in at the gym. It will also ex -pose you to fresh air and sunlight, which willleave you feeling invigorated in ways the gymsimply can’t. Whether you realize it or not, ourbodies are conditioned from centuries oflife spent outdoors, and reconnecting withnature during your workout will leave youfeeling good inside and out while toning yourbody and improving your health.

Take It Outdoors

Feature Article


Protein is a powerful nutrient used in the art of growing young that is sopowerful, it deserves a two-part series. In the first part of this series we look at whatprotein is and why the body needs it. The second part, coming out in the next issue, will delve intohow to increase the amount of high-quality protein in your diet.

Protein Power – Part 1

Protein is the most abundant substance inthe body after water. It is found in every cellthroughout the body and is a major structuralcomponent of cells, especially muscles. It isalso found in the body’s internal organs, hairand skin. Because it is such an abundantnu trient, it’s not hard to see why protein isso important for the body.

Proteins are polymer chains made of aminoacids that are linked by peptide bonds. Un -less you are a chemist, this probably doesn’tmean much to you. And that’s just fine. Foranyone interested in protein as a nutrient,the important thing to understand is that pro -teins are made up of amino acids – morethan twenty of them. Eight of these aminoacids are classified as essential, meaning thebody is not capable of manufacturing them;therefore, they must be supplied by the diet.

Most humans consume these amino acidsin protein-rich foods. These include meatssuch as beef, venison, chicken and fish. Ani -mals are unable to synthesize amino acids,so they obtain them from plants. As they accu -mulate in the animal’s body – particularly in

muscle tissue – that animal then becomes asource of protein. The protein-rich meat weeat is muscle tissue.

The same proteins and amino acids foundin meat can be found in plant sources suchas whole grains, pulses, legumes, soy, nutsand seeds. However, it is important for vege -tarians and vegans to consume a wide rangeof these foods in order to get enough of allthe essential amino acids the body needs.

During the digestion process proteins areconverted into smaller units called peptidesand then into their base units, which are theamino acids. This breaking-down processtypically involves exposure to digestive acidsand chemical reactions caused by enzymescalled proteases throughout the digestivetract.

A few of the amino acids the body receivesfrom protein may be converted to glucosefor short-term energy (substantially moreare converted if the body is in starvation con -ditions or on a carbohydrate-free diet), butthe vast majority are used for replacement

of the protein component of muscles, en -zymes and hormones. We often refer to theseas “building blocks” rather than “fuel.” Thebody tends to use sugars and starches muchmore readily for fuel.

The versatility of protein was demonstratedin a famous study conducted in 1930 by twoArctic explorers who had been impressedby the Inuit people’s ability to live all winteron nothing but caribou meat and marinemam mal fat (both high in omega-3 fattyacids) while performing strenuous work inthe Arctic environment. These two men,Ste fansson and Anderson, came back fromtheir expedition and volunteered to be studiedby researchers at a hospital in New York City.

The two men lived in the hospital for a yearand ate an all-meat diet consisting of 75percent fat and more than 2,500 calories aday. At the end of a year, both had lost aboutsix pounds of weight. Even more aston -ishing was that their cholesterol levels andother blood chemistry values were normal,and neither experienced any adverse effects.They did not develop scurvy from the lack

9

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◊These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Food supplements should not be used as a substitute for a diversified diet.

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of vitamin C either. Because almost all mammals other than humansare able to synthesize vitamin C, their diet provided this criticalnutrient we tend to associate mainly with citrus fruits.

While this groundbreaking study does show how important proteinis for the body, one should not immediately adopt an all-meat diet –remember that the most widely available meats today are producedon factory farms from animals fed grain-based diets and allowedvery little physical activity –a far cry from wild caribouand marine mammals. Therewere plenty of nutrients thatStefansson and Andersonwere not able to ingest ontheir diet, and their bodieswould eventually suffer fromthe inadequacy. A diet richin fresh fruits and vegetablesalong with sources of leanprotein is still far superior. Thesource of protein is also an important factor.

For years doctors and nutritionists have been telling people to avoidfatty meat and dairy products, all of which happen to be highin protein. Consequently, protein has become an unexpected casu -alty of the war on fat. A low-fat diet is certainly a healthy one, but youmust be careful not to eliminate protein. Many people thrive on plant-based proteins, but there may be people who are genetically “wired”to do better with some animal protein in their diets – people canhave widely varying nutritional requirements, depending on theirancestry, their environments, their age and health status, and thekind of work they are doing.

There’s another reason you don’t want to cut down on your proteinintake – it helps you feel fuller for longer. Anyone trying to maintaina healthy weight can appreciate help in avoiding midday snacks.A study in which a group of volunteers who doubled their proteinintake to 30 percent of their daily caloric intake, and reduced fat

intake to 20 percent of caloric intake, found it easier to lose weight.On average, the people in the group were eleven pounds lighter injust three months.

When protein is digested it causes the body to release specificchemicals that tell the brain that you feel full. This goes beyondsimply filling your stomach up and can be a great aid in portioncontrol.

It’s good news for dietersthat avoiding hunger canbe as easy as serving upa little extra protein. A high-protein diet actually has atwofold effect on weightloss: It curbs hunger andprovides muscles with crit -ical amino acids, as welearned earlier. Increasingdietary protein intake after

physical activity has been proven many times over to help speedmuscle growth. And because muscle burns fat and calories, themore muscle mass you have, the more calories you can burn. Thatnot only makes workouts more effective but also helps increase yourcalorie burn in every activity you engage in throughout the day. Notto mention that a higher lean body mass helps you look and feelgood too.

So now we better understand why protein is so important for thebody. In part 2 of the series we will discover healthy strategies forincreasing protein intake.

11

“A study in which a group of volunteers who doubled their protein intake to 30 percent

of their daily caloric intake, and reduced fatintake to 20 percent of caloric intake, found it

easier to lose weight.”

12 THE ART OF GROWING YOUNG July/August 2012

Lifestyle

13

Secret #2: Happy people knowhow to let go of the past.Experiences in the past are wonderful for thehappy memories they created and the les -sons they taught. But truly happy people havelearned to cherish these good memoriesand let go of the negative ones. Clinging toresentment, anger and frustration from thingsthat happened in the past, whether yesterdayor twenty years ago, will prevent you frombeing happy. We attract into our lives thethings that we focus on. So if we continuouslydwell on grudges from the past and dredgeup bad memories, we will attract only morenegative things, people, experiences andcircumstances. It’s hard to be happy withsuch negativity surrounding you. Instead ofdwelling on bad experiences, remember yes -terday’s good times fondly and look forwardto what the future holds – but focus on livingin the present.

Secret #3: Happy people allowthemselves to be themselves.Be yourself. Don’t be who you think youshould be or who you think others want youto be. Happy people don’t get caught up try -ing to impress everyone around them. Theyunderstand that you simply cannot be happyif you do not allow yourself to be yourself.Embrace who you are and love yourself. You

are a special person with unique and wonder -ful qualities that no one else on Earth has.Happy people don’t just understand this;they take pride and joy in it. Overcoming aself-conscious attitude can be challengingafter years of trying to please everyonearound you by pretending to be somethingdifferent than what you are. But at the sametime, acknowledging your beauty and unique -ness is a refreshing and life-changing movethat will bring much happiness into your life.

Secret #4: Happy people knowthat diet affects mood.

Like any other organ in your body, the brainneeds nutritional support to function at optimallevels. Omega-3 fatty acids, vitamins D andB, and other nutrients all have been linkedto brain health and mood. Happy people maynot understand the complex relationship bet -ween nutrition and mood, but they understandthat the foods we eat affect the way we feelphysically and emotionally. An unhealthy dietfull of preservatives, premade meals, refinedsugars and saturated fats tends to leavepeople feeling dull and sluggish. But a dietrich in fresh fruits and vegetables, complexcarbohydrates, low-fat dairy, lean sources ofprotein and invigorating spices gives thebody the energy and support it needs to feelgood inside and out, which directly affectsmood in a positive way.

Secret #5: Happy people focuson happiness.Last but certainly not least, happy peopleknow how to focus on being happy. Every -one attracts both positive and negativepeople, experiences and situations into theirlives depending on what they are focusedon. This is referred to as the Law of Attraction.Truly happy people have realized this andhave learned how to use it to their advan -tage. They know that if they spend all theirtime focusing on things that they don’t want,they will never be able to focus on the joyand happiness they already have. You canhave fun learning how to utilize this importantsecret, especially if you have a partner whowill do it with you. Remind each other to payattention to how you feel. Are you joyfullythinking about the happiness you alreadyhave, or are you dwelling on a negative expe -rience? In time, changing your focus to alignwith the positive will become automatic. Bylearning to pay attention to your emotions,you can create the life you want in your fi -nances, health, relationships, experiencesand everything else. Understanding that theemotions you choose to focus on attract sim -ilar experiences into your life is quite possiblythe most important secret of all.

Five Secrets of Happy People

Secret #1: Happy people embrace new experiences. Happy people don’t letthemselves get stuck in the boring routine of simply existing in life. They know that one of the secretsof becoming truly happy is to embrace new experiences in order to truly live. Don’t allow yourselfto get stuck in a rut or routine. Live your life in a way that allows you to explore new avenues of life,go beyond your comfort zone and have fun being you. New experiences are wonderful for yourmood and will actually help keep your mental faculties spritely as you age. Learning and challengingyourself are two of the most important exercises you can give your brain to keep it healthy, whichwill in turn help keep you happy.

Nutrition


At just eighty calories per cup and withvir tually zero fat, blueberries are a healthy anddelicious snack. They are stuffed with fiber,manganese, vitamin C and antioxidants, es -pe cially anthocyanins. Just one serving ofblueberries will provide nearly 25 percentof your daily vitamin C requirement!

Blueberries are probably the most well-known superberry due to their nutritionalcontent, but they are far from being the onlynutrient-rich, low-fat superberry. Other goodberries include wolfberries (goji), acai berries,elderberries, cranberries, strawberries, black -berries, aronia berries, lingonberries andblack currants.

The newest fruit to reach superberry statusis the acai berry. Grown in Central and SouthAmerica, these small purple berries arepacked with polyphenol and antioxidant po -tency. In addition to their free radical-fightingantioxidants, acai berries also contain fiber.Because they are relatively fragile, fresh acaiberries are hard to find for people living out -side the few regions where they are grown.However, as they have gained fame as asuperfruit, acai drinks, powders and supple -ments have shown up on health food storeshelves.

Cranberries are a tart treat that have beenused for hundreds of years to help ward offurinary tract infections (UTIs) caused byEscherichia coli (E. coli). Modern sciencehas shown that nutrients in cranberries pre -vent these bacteria from attaching to thewalls of the urinary tract. Many studies havesupported the idea that the use of this super -berry, either in capsule or juice form, may in -deed help maintain a healthy urinary system.

Beyond their usefulness for a healthy urinarytract, cranberries also contain vitamin C, fiber,manganese and an assortment of other es -sen tial micronutrients.

Because they are so tart, the most commonuse of cranberries is as juice. However, if youchoose to get your supply of this superberryfrom juice, be sure that yours is 100 percentjuice with no sugar added.

Wolfberries (also called goji berries) arecommon in Asia. Containing eleven essentialminerals, twenty-two trace minerals, eighteenamino acids, six essential vitamins and ahost of nutrients, these bright orange-redberries are truly worthy of superfruit status.Fiber-rich and widely available outside Asiain dried, juice and pulp forms, wolfberriescan help add an exotic flavor and nutritionalboost to any diet.

Elderberries comprise a genus of about thirtyspecies of shrubs and trees. These su -per berries have been used medicinally forhun dreds of years and have recently beenstudied for possible antiviral properties. Likemany other superberries in this list, elder -berries are rich in nutrition and low in fat andcalories.

Due to their incredibly dense nutritional con -tent and comparatively low calorie count,superberries make the perfect snack anytime of day. Whether it’s a handful of blue -berries on your cereal in the morning, aglass of cranberry juice with lunch or a cupof mixed berries for dessert, including moresuperberries in your diet will give your bodya delicious nutritional boost that is sure toleave a smile on your face. Try them fresh atroom temperature, right out of the refrig -erator or even frozen on warm summer days.Kids love them too.

Superberries are a group of delicious, nutritious and vibrantly coloredfruits in the berry family. These low-fat, health-boosting treats are sweet enough to be adessert and so nutritious that they are listed along with other mega-healthy superfruits.

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Superberries

Feature Article


“The reason behind Japan’s iodine-rich diet is that the ocean contains the most abundant source of iodine. Consequently, diets that

are rich in seafood and sea vegetables provide much more iodinethan do diets based on land plants and animals.”

17

There is a nutrient deficiency going on right now that is about to reachepidemic proportions, and you’ve probably never even heard about it.Very few people discuss the issue, but those who do are becoming more and more worried. Witha growing number of people decreasing their sodium intake, iodine deficiency is quickly becomingone of the biggest and quietest nutritional problems we face.

Some recent estimates suggest that almost74 percent of otherwise-healthy adults don’tconsume optimum amounts of iodine. Tounder stand why this is happening, you mustfirst know where iodine comes from and howmost of us consume this vital nutrient.

Iodine is a very important micronutrient,mean ing that even though the body requiresiodine in relatively small amounts, it is abso -lutely vital for a healthy body to receiveregular doses of iodine in the diet. Iodine isa relatively rare element that is found almostexclusively in the oceans. Because iodine’spresence in the ground is so very low, youcannot obtain enough of it from the freshfruits and vegetables or lean sources of meatyou eat on a regular basis. Even some of themost nutrition-conscious eaters are unawarethat although they may be doing their bestto eat a healthy diet that covers all theirnutritional needs, their iodine intake may stillbe inadequate.

Because it is so rare, most people in theindustrialized world get their iodine require -ments through iodized salt. And this is wherethe problem really begins. Over the courseof the past forty years iodine defi ciency hasincreased more than fourfold. It’s no coin -cidence that this same time period has seensignificant decreases in sodium intake, be -cause iodized salt is the main source of iodinefor most people in the developed world. Ifyou pay close attention to the labels on var -ious brands of table salt in the grocery stores,you will notice that many of them do notcon tain iodine today. This is due to a seri ousmisconception about iodine among food sup -pliers and the public in general.

Even the salt we do consume may containless iodine than we think. Not long ago, re -searchers concerned with the growing rateof iodine deficiency made a startling dis -covery. They looked at the iodine contentof samples of salt and discovered that less

than half the samples they tested containedthe amount of iodine we need to consumefor optimum health.

To sum up the problem, many of us meet ouriodine requirements by consuming salt. Butdue to a low-sodium diet trend and diminish -ing amounts of iodine in the salt we do eat,iodine deficiency is quickly rising.

Iodine may be a silent necessity in that itis probably far from the top of the list ofnutri ents you try to consume on a daily basis,but it is no less important than the morepro minent ones such as vitamin C, folate,antioxidants and other minerals. The humanbody requires iodine to ensure proper braindevelopment in children and to maintain ahealthy-func tioning thyroid in people of allages. Many organs besides the thyroid re -quire iodine for optimum function, espe ciallythe breast and uterus in women and theprostate in men.

Iodine – The Silent Necessity

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Food supplements should not be used as a substitute for a diversified diet.© 2012 Lifeplus® International

The thyroid is located in the front of your neck, just below your voicebox. It produces two forms of thyroid hormone that help to controlthe body’s metabolism. When it can’t produce enough of thishormone several symptoms occur – unexplained weight gain, slow -ing of the heart rate, dry skin, loss of hair, weakness and more.Iodine is important for thyroid function because it is one of theprimary building blocks used to create the important thyroid hor -mones. If your body does not receive enough iodine, it may not beable to create enough thyroid hormones, and these symptoms mayoccur.

Iodine deficiency has been linkedto a long list of health concerns,including obesity, heart disease,fibrocystic breast disease andcognitive impairment. Iodine-richfoods have a long history of useas natural components of healthymenus for people focused onmain taining a healthy cardiovas -cular system. As interest in iodineis growing, so too is evidence that the nutrient’s history of use inhealing has scientific merit.

The currently accepted daily allowance of iodine for healthy adultsis around 150 to 290 micrograms. But there is evidence that thesenumbers are far lower than they should be. In fact, these amountswere established some years ago simply as the amount the bodyneeds to help prevent a goiter (an enlarged thyroid gland causedby iodine deficiency – once very common in areas where the soilis low in iodine and before the iodination of salt was instituted asa public health measure). More recently, daily doses of up to 6,000micrograms have been used in studies without signs of side effects.Greater still, Japanese populations consume as much as 13,800micrograms of iodine on a daily basis (from fish and seaweed inthe traditional Japanese diet). Not only do they not see harmful sideeffects, but they appear to experience a host of benefits fromelevated levels of iodine. In particular, there is mounting evidence

of iodine’s role in healthy breast tissue, which is a major concernfor women all around the globe.

The reason behind Japan’s iodine-rich diet is that the ocean con -tains the most abundant source of iodine. Consequently, diets thatare rich in seafood such as cod, sea bass, haddock and perch, aswell as sea vegetables such as kelp, dulse, nori, kombu and wakame,provide much more iodine than do diets based on land plants andanimals. Seaweed is actually the most abundant source of iodine

there is. The thought of consum -ing seaweed may seem unsettlingfor people not used to seeing iton menus. But in reality, seaweedis just a vegetable, not that muchdifferent from lettuce or spinach.There are actually many differentand delicious ways to prepareand eat it.

The Herbs and Supplements sec -tion of this magazine lists several

tips for increasing iodine intake. From choosing salt wisely to season -ing foods after they are cooked, there are several simple ways toincrease iodine intake that hardly affect your diet. But choosing toeat a Japanese-style diet rich in sea-grown plants and animals canalso boost iodine intake dramatically.

Iodine is a silent necessity because it’s one of the many nutrientsthat we just don’t hear much about. But that doesn’t mean it isn’t acritical part of our health; the opposite is true. Iodine is critical foroptimum health in many areas of the body, from the heart to thebrain to the thyroid and many places in between.

19

“The thyroid is located in the front ofyour neck, just below your voice

box. It produces two forms ofthyroid hormone that help to control

the body’s metabolism.”


Herbs & Supplements

Iodine is a micronutrient, meaning it is a nutrient that humans must con -sume in small quantities to enable the body to perform certain physiologicalfunctions. Iodine is probably far from the top of the list of nutrients we actively seek out andconsume. This is evident in some estimates that suggest that nearly three-quarters of otherwise-healthyadults don’t consume optimum amounts of iodine. Do you?

Iodine is vital for a healthy thyroid, and iodinedeficiency has been linked to numeroushealth concerns, including obesity, heartdisease and cognitive impairment. It is vitalfor proper brain development in children,healthy breast and uterine function in women,and healthy prostate function in men.

The current recommended daily allow anceof iodine for adults is between 150 and 290mi crograms. However, some nutrition re -searchers believe these figures may be fartoo low. The numbers were established yearsago as the amount sufficient to help preventa goiter (an enlarged thyroid gland dueto iodine deficiency). Daily doses of up to6,000 micrograms (6 milligrams) have beenused in studies without signs of adverse sideeffects.

So how does one consume enough iodine?That’s not always clear, because iodine is arelatively rare element that is found in theform of a salt, mostly in the oceans. In fact,its presence in the ground is very low, whichmeans it isn’t found in the fresh fruits andvegetables we consume on a regular basis.Even though you may be doing your best toeat a healthy diet that covers all your nutri -tional needs, your iodine intake may still besuboptimal.

For most people in the industrialized world,iodized salt is the chief source of iodine. How -ever, a few years ago researchers concernedabout iodine deficiency made a startling dis -covery. After looking at eighty-eight samples,they found that less than half the samplestested contained the amount of iodine need -ed for optimum health.

Low-sodium diets, which have become pop -ular due to concerns about salt contributingto high blood pressure, have also contributedto the decline in iodine intake. However, ahealthy diet can include enough iodine-enriched salt to help ensure that your bodyis receiving the nutrition it needs withoutincreasing the risk of developing sodium-related health problems.

A few salt tips to remember: Kosher salt andsea salt contain little or no iodine. Use salton your food at the dinner table, becauseover 60 percent of salt’s iodine content canbe lost during cooking. Sweat contains saltand iodine, so if you exercise regularly, youmay need to increase your iodine-enrichedsalt intake.

Although iodized salt is still the richest sourceof and easiest way to consume iodine, thereare several natural sources you may turn toas well. Seafood such as cod, sea bass,

haddock and perch are all good sources ofiodine because they live in ocean water, whichcontains iodine. Sea vegetation, especiallykelp and dulse, grows in the ocean and isvery rich in iodine. It is commonly sprinkledon food as a condiment, like salt and pepper.Statistically, Japanese people consume farmore iodine because their diets containiodine-rich seaweed. The estimated averagedaily intake of iodine in traditional Japanesediets (rich in fish and sea vegetables) is be -tween 8 and 15 milligrams.

On the other hand, studies have been doneboth in the United States and Europe, espe -cially Germany, showing a large degree ofiodine deficiency.

Iodine is critical for optimum health, and yetwe hardly ever think about how much of it weare consuming. As a micronutrient it tendsto be skipped over for the vitamins and min -erals we are more familiar with. However,because it is so critical for thyroid functionand easy to consume in the form of iodizedsalt, fish and seaweed, there is no reasonanyone should be iodine-deficient. All it takesis a little planning and a dash of salt.

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Iodine

Family Health


“Set rules such as no texting at the dinner table and no video games an hour

before bedtime. These kinds of rules will helpyour child learn there are some situations

where plugging into technology is not a good idea for one reason or another.”

Disconnecting YourOverconnected Kid

Our children are plugged into a world that was not around ten years ago,much less thirty, forty or fifty years ago when we were kids ourselves.Smartphones, laptop computers, iPads, Facebook, video games – this technological revolution hasbrought unprecedented amounts of information into our homes, which is great for learning andexperiencing things we may otherwise not have access to. But there is a downside that also comesalong with all the great resources we are attached to through the internet and cell phone towers.

Our children may be able to virtually goplaces we never dreamed of as kids our -selves, but they do it at the expense ofspending time just a few feet away in thebackyard. Virtual worlds offer none of thehealthy benefits that come with playing out -side with neighborhood kids. And this is oneof the biggest challenges young kids facetoday. Overconnected kids are not gettinganywhere near the amount of exercise thatkids from earlier generations did. This isclearly reflected in the current epidemic ofchildhood obesity and early onset diabetes.Research has suggested that children whospend too much time plugged in are morelikely to be overweight and suffer fromdepression.

We live in a time unlike any other, and thatmeans that as parents we must look afterour children in new ways. The first is to setclear limits on the amount of time spent plug -ged in – this is something our own parentssimply didn’t need to worry about when wewere young. But times have changed. Videogames, chat rooms, Facebook and other ac -tivities in front of a screen take up time thatused to be spent being physically active.For many kids, setting weekly or daily limitson TV, video game and computer time is amust these days.

In addition to time limits, set rules such asno texting at the dinner table and no video

games an hour before bedtime. These kindsof rules will help your child learn there aresome situations where plugging into tech -nology is not a good idea for one reason oranother. Texting while eating with the familycan be seen as rude because that personis ignoring the people he or she is with, andplaying video games right before bed candisrupt sleep, especially because the bluelight frequencies emitted by TV and com -puter screens disrupt melatonin productionby the pineal gland, and melatonin is es -sential to healthy sleep.

It’s also important to lead by example. Youmay think it’s a sad sight to see a group ofteenagers sitting at a table together, all si -lently texting or surfing the internet. How oftendo you find yourself idly tapping at yoursmart phone instead of making conversationwith the people around you? Do your ownchildren see you withdrawing from the con -versation in order to check your phone, ordo they see you actively engaging in theworld around you? Whether they realize it ornot, children emulate their parents. If youlead by example and show them that thereis a time and a place for everything, includ -ing using your smartphone, they will growup to be more socially engaged with thepeople around them.

Be aware that plugging in can be a shy child’sdefense mechanism against scary social

situations. Some kids turn to their phones orcomputers because they are just not com -fortable talking with people face-to-face. Ifyour child seems more comfortable typing“LOL,” “BRB” or “C U L8ER” than lookingpeople in the eye and speaking sentences,he or she might benefit from a little coach -ing. To help these introverted kids avoidgetting overwhelmed in public, work withthem beforehand to arm them with topicsand information they can talk about comfort -ably. You can also encourage them to interactwith people you meet throughout the day.Let your son hand the money to the cashierat the grocery store or have your daughterask the hotel clerk where the pool is located.

The internet can be a wonderful tool for learn -ing and growing. It can connect kids directlyto new people and cultures from the otherside of the world that they wouldn’t otherwisebe able to experience. Even cell phones andcomputer games can be part of a healthychild’s life. But taking a few precautions willhelp your child experience all the greatthings technology has to offer without thedan ger of becoming overconnected andtoo sedentary.

23

Family Health


“One of the best foods you can eat for your skin is fish, such as salmon,

mackerel, sardines and herring.”

Taking Care of Your Skin

There are many ways to take care of your skin.Fortunately, none of them are difficult if you givethem just a little focus. And the more you chooseto do that, the healthier, smoother and more vi -brant your skin can become.

Your skin is one of the many places in the bodywhere free radicals accumulate over time. Be -cause it happens to be the part of your bodythat everyone sees, it is also the easiest placeon your body to view the effects of oxidationand other forms of aging. Both collagen andelastin, which are important components of skintissue, are particularly susceptible to free radi -cal attacks, which prematurely break downthese connective tissues and contribute toaging.

If your skin looks years older than you really are,it may be due to excessive free radicals, whichis why your skin deserves a steady supply offree radical-fighting antioxidants. Vitamin Cdoes more than just help prevent free radicalbuildup that destroys collagen. It also increasescollagen synthesis in the body, for smooth, sup -ple skin. Vitamin C can be found in broccoli,kiwi, red pepper, lychee, parsley, virtually anycitrus fruit and many other foods. Vitamin E andOPCs are also well-known, potent antioxidantsthat are good for your skin’s health.

Beyond antioxidant content, diet can play a verylarge role in the health of your skin. From foodsthat cause rashes and allergic reactions to foodsthat contain the basic building blocks of newskin cells, the things you eat can change yourskin for better or worse. One of the best foodsyou can eat for your skin is fish, such as sal mon,mackerel, sardines and herring (the smaller fishaccumulate less mercury and other environ -mental contaminants). Clinical trials have proven

time and time again that the omega-3 fatty acidsfound in these fish help protect skin from sundamage. One study looking at the omega-3fatty acid EPA found that daily doses of 95percent EPA omega-3s for three months couldsignificantly reduce a person’s sensitivity tosun burn. Partner to the omega-3 fats is thespecialized fatty acid known as gamma-linolenic acid (GLA), found in the seeds ofblack currants, borage and evening primrose.When ingested with omega-3s, GLA leads tothe manufacture of a potent anti-inflammatorycompound called prostaglandin E1. Omega-3fatty acids become prostaglandin E3 (also anti-inflammatory). These balance the inflammatoryprostaglandin E2, which comes from linoleicacid and arachidonic acid – two fatty acids thatare overabundant in Western diets due to grain-fed meats, grains and warm-weather vegetableproducts such as corn, soy, safflower, sesameand canola oils. Only olive oil, avocado oil andmacadamia nut oil provide predominantlyomega-9 fatty acids, which do not contribute toinflammation. So a skin-healthy diet minimizesgrains, grain-fed meats and most vegetable oils(with the above exceptions).

If you don’t like the taste of fish, fish oil sup -plements have been shown to support themaintenance of healthy skin. Other good sourcesof omega-3 fatty acids are flax (linseed), kiwi,lingonberries, acai berries, and fortified foodsor supplements. However, none of these alter -natives contain the same amounts and specifictypes of omega-3 fatty acids found in fresh fishor supplements.

During this time of year in the Northern Hemi -sphere we are more prone to excessive sunexposure during hours when ultraviolet rays areat high intensity. Too much sun, and sunburn

especially, is often responsible for prematurelydamaged skin. Take care of your skin by takinga few simple precautions. Avoid prolongedexposure during peak ultraviolet hours bystaying indoors or in the shade. If you aregoing to be outside for a long time, cover upwith long sleeves and a wide-brimmed hat. Toomuch sun may be a bad thing, but so is toolittle. The body needs sunlight to manufactureessential vitamin D. Don’t avoid daylight alto -gether. Just twenty to thirty minutes a day in fullsunlight is usually all most people need tomanufacture enough vitamin D without harm -ing their skin.

There are plenty of other nutrients that may begood for your skin too. Dry, scaly skin and pre -mature wrinkles are both associated with a dietlacking in adequate amounts of B vitamins.The carotenoid lycopene, which is abundant intomatoes, watermelon and guavas, is thoughtto help protect the skin against UV rays fromthe sun. Even cocoa, with its high flavonol con -tent, has been linked to healthier-looking skin.It’s no coincidence that skin-healthy nutrientsare those that are found in what we know to bea healthy diet – one that contains lots of freshfruits and vegetables and low amounts of fatsand sugars. The skin is, after all, an organ, andwe know that nutrition plays an important rolein the health of all our organs.

There are countless ways to take care of yourskin, and none of them are really difficult. Sowhy not take a few precautions such as eatinga healthy diet, using daily moisturizers, mini -mizing time spent in the sun and drinking plentyof water? These small things add up to some -thing big – the health of your skin.

SKIN-FRIENDLY NUTRIENTSOmega-3s

CarotenoidsAntioxidants

FlavonolsZinc

Vitamin BVitamin C

Amino acids from protein

25

Your skin is your body’s largest organ andobvi ously one of the most important. It’s your firstline of defense against germs and the first thing people noticeabout you. It is of major importance in maintaining fluid balanceas well. Just like any other organ in your body, if you take care ofyour skin, it will help take care of you.

Family Health


“Walking andstretching in warm

pools of water soothethe joints as they areput through a range

of motions whilebuilding muscle andimproving flexibility.”

Doctors tell us that lack of exercise can resultin weak muscles, stiff joints and reducedmobility. The effects can accumulate with age,meaning the older you are, the more impor -tant it is for you to stay active in order to helpmaintain healthy joints. But the simple factis, you are never too old or too young to feelthe benefits of taking better care of yourjoints.

Nearly all low-impact aerobic exercise willhelp your joints and related muscles and con -nective tissue. And it’s never too late to start,even if you already are experiencing joint painat your current age. There are lots of very-low-impact exercises that are gentle on thejoints but still benefit the body greatly. Tai chiand yoga are wonderful for promoting healthy,strong joints. Both forms of exercise buildstrength, improve range of movement anden hance balance.

Exercising in warm water is good for achyjoints too. And you don’t have to be a greatswimmer to experience the benefits. Walkingand stretching in warm pools of water soothethe joints as they are put through a range ofmotions while building muscle and improv -ing flexibility. Because the body is naturallybuoyant in water, the danger of falling dueto weak and unstable joints is virtually elim -inated, making water exercises particularly

appealing for people who are just gettingback in shape after being sidelined with jointinjuries.

Diet can play a key role in joint health aswell. A large number of clinical trials study -ing joint health have been done on dietarysupple ments that include the compoundsglucosamine and chondroitin sulfate, whichare the building blocks for the maintenanceand repair of cartilage. One breakthroughstudy looking at glucosamine sulfate foundthat it may be able to help prevent the pro -gression of joint deterioration. This is hugenews for the millions of people already suffer -ing from a disease that causes joint pain.

Another nutrient that has seen considerableresearch on its positive effects on joints ismethylsulfonylmethane (also called MSM ordimethyl sulfone). MSM has been studiedsince the 1970s for its role in supporting jointhealth by helping maintain healthy collagenand other factors relative to healthy jointfunction.

Some joint deterioration may be due to ex -ces sive buildup of free radicals. Some partsof the human body naturally deteriorate withage – skin loosens, muscles weaken, etc.How ever, many of the negative consequencesof age we once thought were inevitable we

now realize are worsened by free radicals.It’s possible that supplying the body withenough antioxidants can help keep jointsstrong and mobile late into life. People whoeat diets with high levels of antioxidantshave been reported to show a much slowerrate of joint deterioration compared to peopleon diets low in antioxidants. This is probablydue to the fact that antioxidants neutralizefree radicals and prevent them from accu -mulating in joint tissue.

It is clear that clean, natural foods that are richin micronutrients are dramatically increas -ing our options and means for maintainingand improving joint health. Whether yourjoint pain comes from an injury sustained inyour youth or from natural deterioration fromage, the food you eat and the activities youperform can have a profound impact onkeeping your joints flexible and strong lateinto life. Because joint health is so neces -sary for remaining physically active, andbecause physical activity is so necessaryfor staying healthy, taking care of your jointswill help ensure a long, happy life.

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Joint HealthWhen you think of your joints, do you picture your knees and ankles thatwork like hinges, or do you think about your hips and shoulders withtheir ball-and-socket movement? There are various kinds of joints in the body, but theyall have similar basic anatomy and all are designed to accomplish the same purpose – allowing usto move about. Whether you are writing a paper, dancing with your partner, walking to work or makingdinner, your joints are in motion. Protecting your joints can help protect your way of life.

“Any activity that gets yourheart pumping is good for

you: mowing the lawn, bikingto work, walking the dog,

cleaning the house.”

Family Health


29

The health of your heart is most directly af fectedby two factors – diet and exercise/activitylevel. In some individuals, genetics can play anim por tant role too.

The heart is seen as a mysterious and im -portant organ unlike any other in the body. Inmany ways this is true, because it is so easilyinfluenced by emotions. But at the same time,the heart is actually just a large and special -ized muscle, not that different than any othermuscle in your body. As such, it needs to beexercised in order to stay strong and healthy.

Unlike your biceps, your heart doesn’t requireresistance training to get strong. It actuallyneeds cardiovascular exercises such as jog -ging, bicycling, swimming, walking or any otheractivity that gets your pulse rate up for anextended period of time. Of course, thesekinds of activities produce results on othermuscles. However, the simplest, easiest formof exercise is also the most beneficial. Thatexercise is walking, and it is known to be thesingle most effective form of exercise for ahealthy heart.

There is a large body of evidence that sugg -ests just thirty minutes of aerobic exercise aday is enough to help greatly reduce the riskof cardiovascular disease. There are evensome studies that have shown that for everyhour of walking you do, your life is extendedby two hours. What a great investment!

Walking is wonderful for your heart, but it isfar from the only heart-healthy exercise there

is. Any activity that gets your heart pumping isgood for you: mowing the lawn, biking to work,walking the dog, cleaning the house, walkingwhile on the telephone, parking farther fromthe store – every little activity throughout theday will help keep your heart in shape.

Your heart is also directly affected by the foodsyou eat on a regular basis. If your diet con -tains high amounts of saturated fats, trans fats,processed foods and refined sugars, yourheart health may be compromised. However,if your diet is rich in fresh fruits and vegetablesas well as lean sources of protein, your heartwill be supplied with the nutrition it needs tofunction at optimal levels.

To eat a heart-healthy diet, reduce intake ofred meat, fatty dairy and premade foods. Evenfrozen meals that contain vegetables can befull of hidden fats and unnatural ingredients.Protect your heart by learning to read andfully understand food labels in order to catchthese hidden ingredients before you acci -dentally consume them.

The ways in which you prepare your foodsalso matter to heart health. Baked, broiledand steamed foods always are healthier thanfried ones, even if “healthy” oils are advertised.This is because even oils we think of as healthy,such as olive oil, can become unhealthy whenheated to the levels needed in order to cookwith them. The high heat of frying actually altersthe oil at a molecular level, oxidizing the oiland causing it to become harmful. When us -ing an oil for high-heat cooking, small amounts

Healthy Heart MattersMaintaining a healthy heart is important because it is the basis of manyother areas of your life. A healthy heart is one that is capable of pumping blood throughoutyour body no matter how strenuous your activity. Whether you are sitting at dinner or running amarathon, a healthy heart will be able to provide oxygen and nutrients to every cell in your body.An unhealthy heart is one that struggles to do this job and is hindered by arteries that are hardenedor constricted by plaque buildup.

of a saturated oil, such as coconut or palmoil, are actually best – but amounts should beminimized.

Other important ways to take care of yourheart include avoiding tobacco products,limiting alcohol to moderate amounts andengaging in regular stress-reducing activities.

Taking care of your heart will help ensure thatyou live a long and happy life. But if you arestill not convinced that a healthy heart mat -ters, think about this: Physically active peoplewith healthy hearts save more money in health -care costs than less-active people do. Ahealthy heart improves productivity at workand in your home. Common activities such aswalking up a flight of stairs become easierwhen you have a healthy heart.

TIPS FOR A HEALTHY HEART

• Limit intake of fast food and premade food.

• Always trim excess fat off meat beforecooking.

• Replace full-fat dairy products with low-fat or fat-free versions.

• Eat real food, mostly plants.

• Walk at least thirty minutes every day.

• Find ways to limit stress, anger and othernegative emotions.

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31

Ask The Expert

Why is it hard to find foods rich in vitamin D?There are some foods relatively rich in vitamin D, such as fish, fishliver oil, eggs and beef liver, but spending adequate time in the suncan be the most important way you can help ensure adequate levelsof this bone- and mood-boosting vitamin. When your bare skin isexposed to ultraviolet rays from the spring, summer and early fallsun, your body manufactures vitamin D. Just twenty minutes of directsunlight during peak summer hours (without sunscreen, whichprevents vitamin D production) is okay for most people. However,other people, especially those with dark skin, may require consid -erably more time. Of course during seasons when the sun isn’t asbright, it takes more time to get enough sunshine, and very littlevitamin D is produced, even when sunbathing on a clear day at noonduring the winter in temperate climates.

Will too much stress make me sick?It seems as though nearly every day more evidenceis found linking our emotional health to our physicalhealth. Studies have shown that negative emotions suchas stress, anger and depression can have a negativeeffect on your health. Think about the last time you feltreally stressed for a prolonged time. Did you have aheadache or suffer neck pain? Those are just two ofthe obvious and common reactions the body has tostress. There are plenty of others, including a spike inblood pressure. Too much stress for too long can havea serious negative impact on health. If you think youmight have a problem with stress, look into relaxationexercises. From exercise to meditation, from beingalone to talking with a friend, there are more ways todeal with stress than there are causes for it. Simplyfind the ones that work for you and use them to makeyour life happier and healthier.

Is it possible to havetoo little salt in my diet?The health benefits of a low-sodium diet have been well established,but there is also such a thing as too little salt. When doctors andscientists realized too much salt in the diet can lead to high bloodpressure, cardiovascular disease and other problems, there wasa big push to lower the amount of salt people eat. While this is oftena healthy choice, there can be downsides if you are not careful.Too little salt can result in muscle cramps, dizziness or, worse,electrolyte disturbance, which can cause neurological problems.Another concern regarding very-low-salt diets is iodine deficiency,as we have discussed in other articles in this issue. Iodized tablesalt is the primary source of iodine for many if not most people inthe Western world. Iodine plays a vital role in thyroid function.There fore, iodine deficiency has been linked to a number of healthconcerns, including obesity, cognitive impairment and heartdisease. So how much salt should you consume? As with mostthings in life, moderation is key. Excessive salt intake is certainlynot healthy, but don’t be afraid to season your meals with a littlesalt, because your body absolutely requires both the sodium andiodine contained in table salt – just avoid too much of a good thing.




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growing the art of young - Lifepluslifeplus.com/media/publications/Final_AoGY_JulAug2012_EN.pdf · growingthe art of young ... or a tree with a low-hanging branch to do pull-ups or