Watermelon's Remarkable Health Benefits

 If you are like me, this is your favorite season of the year.  Not because of the heat and humidity that we enjoy in the Midwest, but because of the abundance of fresh produce available for consumption; especially melons.   Watermelon is one of my favorite treats during the summer heat and now I can feel even better about making a meal out of water melon.

It turns out that this food that appears to be little more than sweet juicy snack in a rind, is actually quite a nutritious food.

Our friends at greenmedinfo.com have written an article based on studies they have reviewed.

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Let Fruit Be Your Medicine: Watermelon's Remarkable Health Benefits

Written By: Sayer Ji, Founder

Watermelon is so much more than just a highly refreshing summertime treat. From the perspective of a growing body of clinical research, it is a truly medicinal food.
Only this month, research published in the Journal of Agricultural and Food Chemistry found watermelon juice is an effective remedy for reducing the recovery heart rate and muscle soreness in athletes who were given 500 ml of watermelon juice (16.9 oz) containing 1.17 grams of the naturally occurring amino acid L-citrulline.[1]

Additional research indicates watermelon may possess the following health benefits:

• Boosting Your Antioxidant Levels: Watermelon is exceptionally rich in lycopene (hence its red color) and other carotenoids such as lutein and beta carotene.[2] A 2003 study published in the Journal of Nutrition found that regular watermelon juice consumption resulted in significant increases in blood plasma concentrations of lycopene and beta carotene.[3] Keep in mind that lycopene has been found to have over 40 potential health benefits, and beta carotene (especially in its natural, food-complexed form) equally plentiful health benefits, adding extra significance to this finding. Also, the watermelon-induced increase in plasma antioxidant levels may lend explanation to why an epidemiological study of the Chinese found greater watermelon intake to be associated with a lower risk of cancer.[4]
  
  
• Reducing Blood Pressure/Improving Arterial Health: A 2012 study published in the American Journal of Hypertension found that middle-aged obese subjects with prehypertension or stage 1 hypertension who were given 6 weeks of treatment with a watermelon extract containing 6 grams of L-citrulline and L-arginine daily, experienced reduced ankle blood pressure and altered carotid wave reflection, an indication of improved arterial function.[5] The inability of the blood vessels to dilate and function properly is known as endothelial dysfunction, and is likely the most well-known initiating step in the pathogenesis of atherosclerosis. If watermelon can ameliorate or reverse this process, it would certainly provide a breakthrough alternative to many of the drugs used for primary prevention, such as the cholesterol-lowering statin drug class, whose side effects, numbering in the hundreds, include heart muscle dysfunction and damage.
  
  
• Increasing Plasma Arginine Concentrations: A 2007 study published in the journal Nutrition found that watermelon juice consumption increases plasma arginine concentrations in adults, proving that the L-citrulline from this plant origin was effectively converted into arginine. This is a highly significant finding because arginine has a great number of health benefits, especially for ameliorating the aforementioned cardiovascular problem known as endothelial dysfunction. There are at least 20 studies in the biomedical literature documenting its therapeutic role in improving endothelial dysfunction, but you can view over 150 potential health benefits of arginine on the GreenMedInfo database.
  
• Combatting Metabolic Syndrome: A promising preclinical study published in the Journal of Nutrition in 2007 found that watermelon pomace, a rich source of L-citrulline, significantly improved metabolic syndrome in diabetic, overweight rats.[6] This study is of particular interest because it lends support to relatively new research showing that fruit consumption is not harmful for type 2 diabetics.[7] The new study results were described as follows: " These results provide the first evidence to our knowledge for a beneficial effect of watermelon pomace juice as a functional food for increasing arginine availability, reducing serum concentrations of cardiovascular risk factors, improving glycemic control, and ameliorating vascular dysfunction in obese animals with type-II diabetes."
  
  
• Watermelon Seeds, a Rich Source of Protein:  It behooves us to mention the fact that all parts of the watermelon have something to offer. The seeds, in fact, are an excellent source of protein. A 2011 study published in the Journal of Cancer Research and Clinical Oncology found that "The good nutritional and functional properties of watermelon seed meal proteins suggest their potential use in food formulations."[8]  While seedless watermelon are far more convenient to eat, keep in mind that they can not reproduce without human intervention and so there are several good reasons to choose seedless varieties.

So, next time you are in the mood for watermelon, and are concerned about its notorious sugar content, 'weight-promoting effects,' and therefore possible diabetogenic and cardiotoxic properties – think again. Quality and moderation are the only things to make sure you are careful about when deciding to consume watermelon. Otherwise, enjoy it (remember Vitamin P(leasure))and know that it may just be as good for you as it tastes.

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So enjoy the summer, enjoy your watermelon, and as always, enjoy your best possible health; naturally.

Yours for better health,

Dr. Heller

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[1] Martha Patricia Tarazona-Díaz, Fernando Alacid, María Carrasco, Ignacio Martínez, Encarna Aguayo. Watermelon Juice: A Potential Functional Drink for Sore Muscle Relief in Athletes.J Agric Food Chem. 2013 Jul 17. Epub 2013 Jul 17. PMID: 23862566

[2] U G Chandrika, K S S P Fernando, K K D S Ranaweera. Carotenoid content and in vitro bioaccessibility of lycopene from guava (Psidium guajava) and watermelon (Citrullus lanatus) by high-performance liquid chromatography diode array detection. Int J Food Sci Nutr. 2009 Nov;60(7):558-66. PMID: 19817635

[3] Alison J Edwards, Bryan T Vinyard, Eugene R Wiley, Ellen D Brown, Julie K Collins, Penelope Perkins-Veazie, Robert A Baker, Beverly A Clevidence. Consumption of watermelon juice increases plasma concentrations of lycopene and beta-carotene in humans. J Nutr. 2003 Apr;133(4):1043-50. PMID: 12672916

[4] Cai-Xia Zhang, Suzanne C Ho, Yu-Ming Chen, Jian-Hua Fu, Shou-Zhen Cheng, Fang-Yu Lin.Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer. 2009 Jul 1;125(1):181-8. PMID: 19358284

[5] Arturo Figueroa, Marcos A Sanchez-Gonzalez, Alexei Wong, Bahram H Arjmandi. Watermelon Extract Supplementation Reduces Ankle Blood Pressure and Carotid Augmentation Index in Obese Adults With Prehypertension or Hypertension. Am J Hypertens. 2012 Mar 8. Epub 2012 Mar 8. PMID: 22402472

[6] Guoyao Wu, Julie K Collins, Penelope Perkins-Veazie, Muhammad Siddiq, Kirk D Dolan, Katherine A Kelly, Cristine L Heaps, Cynthia J Meininger. Dietary supplementation with watermelon pomace juice enhances arginine availability and ameliorates the metabolic syndrome in Zucker diabetic fatty rats. J Nutr. 2007 Dec;137(12):2680-5. PMID: 18029483

[7] Christensen AS, Viggers L, Hasselström K, Gregersen S. Effect of fruit restriction on glycemic control in patients with type 2 diabetes--a randomized trial. Nutr J. 2013 Mar 5;12:29.

[8] Ali Abas Wani, Dalbir Singh Sogi, Preeti Singh, Idrees Ahmed Wani, Uma S Shivhare.Characterisation and functional properties of watermelon (Citrullus lanatus) seed proteins. J Cancer Res Clin Oncol. 2011 Feb;137(2):279-86. Epub 2010 Apr 18. PMID:20824684

Another Good Reason To Avoid Refined Carbohydrates

When watching our weight we can often joke about being "addicted" to sweets, cakes and pastries.  It turns out, that comment may not be as far from the truth as you may have thought.

A new study published in the American Journal of Clinical Nutrition and reported in Medscape.com finds that the consumption of refined carbohydrates increases the blood flow to the area of the brain that relates to addictions and can literally alter the activity of the brain.

This also helps explain why fast food and soft drink industry finds the addition of sugar to their products so profitable.

Refined Carbs May Trigger Food Addiction

Kathleen Louden

www.medscape.com    Jul 02, 2013

Consumption of a meal that has a high glycemic index (GI) appears to stimulate key brain regions related to craving and reward, a finding that supports the controversial hypothesis of food addiction, new research suggests.

Investigators from Boston Children's Hospital in Massachusetts found that compared with consumption of a low-GI meal, a meal high in refined carbohydrates decreased plasma glucose, increased hunger, and selectively stimulated brain regions 4 hours after eating — a critical time point that influences eating behavior at the next meal.

"We think we have shown for the first time that refined carbohydrates' biological effects can provoke, independent of calories and tastiness, symptoms related to addiction in susceptible people — those who are overweight or obese," said the study's principal investigator, David Ludwig, MD, from Boston Children's Hospital.

Dr. Ludwig, director of the hospital's New Balance Foundation Obesity Prevention Center, told Medscape Medical News that his team's preliminary findings support "the notion of food addiction [which] is very controversial because, unlike drugs of addiction, we have to eat to survive."

Craving Carbs
 
He said the randomized, blinded, crossover study in 12 overweight or obese men had several strengths over previous studies whose findings also suggested that certain tasty foods might be addictive.

"Prior studies, best described as observational, tended to compare vastly different foods, such as cheesecake and boiled vegetables," he said.
 
In the new study, participants aged 18 to 35 years consumed, in a randomized order on test days 2 to 8 weeks apart, 2 test milkshakes that had similar ingredients, calories (500 kcal), appearance, taste, and smell.
Participants were not aware which was the low-GI meal (37%) with slow-acting carbohydrate and which was the high-GI meal (84%) with fast-acting carbohydrate, and they reported no preference for either meal.
Additionally, the investigators monitored participants 4 hours after the meal, when the individuals likely would be considering what to eat at their next meal. At that time, participants underwent a final blood glucose test and neuroimaging, and rated their hunger levels.

After eating the high-GI meal, participants initially had a surge in blood glucose level that was 2.4-fold higher than after the low-GI meal, followed by a crash in blood glucose at 4 hours, the authors reported. They also reported excessive hunger 4 hours after the high-GI meal, Dr. Ludwig said.

The investigators looked directly at participants' cerebral blood flow, as a measure of resting brain activity, using arterial spin labeling functional magnetic resonance imaging (fMRI), which allowed them to examine persistent effects of test meals.

"Every single subject showed intense activation in the nucleus accumbens, the area of the brain related to addiction," he said.

The results show that highly processed carbohydrates, such as white bread, potatoes, and concentrated sugar, "alter brain activity in ways that make us crave them even more," he said.

Clear Take-Home Message
 
Dr. Ludwig stated that the study must be repeated in larger numbers of persons, in a more diverse population, and before and after weight gain. Yet he said that the initial results send a clear take-home message: "Avoiding highly processed carbohydrates could help overweight people avoid overeating."

Mark Gold, MD, a longtime researcher in the area of food and addiction, from the McKnight Brain Institute of the University of Florida (UF), Gainesville, said it is important that clinical research tests the food addiction hypothesis first generated by laboratory researchers.

Asked by Medscape Medical News to comment on the findings, Dr. Gold, who was not involved with the study, said that the brain imaging test the researchers used "is exceptional and provides additional strong evidence that manufactured foods, sugar, and fats can interact with the brain and systems that [also] are hijacked by drugs of abuse."

"Hedonic overeating...makes more sense with clinical research like this," Dr. Gold, who is professor and chair of psychiatry at UF College of Medicine, concluded.

This study was funded by the National Institutes of Health and the National Center for Research Resources, Bethesda, Maryland; the Pediatric Endocrine Society, McLean, Virginia; the Endocrine Fellows Foundation, Washington, DC; and the New Balance Foundation, Boston, Massachusetts. Dr. Ludwig and Dr. Gold have reported no relevant financial relationships.
Am J Clin Nutr. Published online June 26, 2013. Abstract

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So, beware of snacks and drinks high in sugar and refined carbohydrates.

For your better health,

Dr. Heller

All Sodas Increase Type 2 Diabetes Risk

Online health news, Medscape reported on Febuary 14, 2013 that a new study from France suggests that women who drink large amounts of diet soda are at increased risk for type 2 diabetes.

The study followed  66,118 women in France exploring links between diet and cancer.  What they found was that there were 1369 new cases of type 2 diabetes diagnosed during the follow-up period from 1993 to 2007.

In self-reported dietary consumption of soft drinks, the average intake of regular sodas was 328 mL/week, while for diet sodas it was higher, at 568 mL/week.   The study considers this high consumption.  For those of us here in the States let me convert that for you.  328 mL = about 11 oz. or slightly less than one can of regular soda/WEEK.  568 mL = 19 oz of diet soda/WEEK.  I'm guessing many of us know friends, family, co-workers or ourselves that consume more than this amount through the week.

The risk for type 2 diabetes was elevated among the women by about 30% with consumption of regular soda greater than 11 oz./week and more than doubled with consumption of diet soda greater than 19 oz./week.  These are risk factors after adjusting for other influencing variables.

Moral of the story?  Don't be fooled into thinking that diet means that it is better for you and that there are no health consequences with its consumption.

What the body needs and what most of us don't get enough of is water.  Try replacing soda consumption with water consumption.  Carry a water bottle with you, keep one on your desk at work if possible, get frequent drinks during any breaks through the day, whatever it may take.  Many common health complaints from mental fog, to muscle aches to back pain to fainting have been related to dehydration (lack of water).

In the interest of your better health,

Dr. Heller




Photo Credit: © Pkruger | Stock Free Images & Dreamstime Stock Photos

Beating Holiday Stress

It's a stressful time of year. In addition to performing the duties associated with all of your other responsibilities, you have added responsibilities that the holidays require. Where are we celebrating? Who will be there? What do I have to do/bring? Is my shopping done? Do I have enough money for gifts? Will the children be happy? This time of year can really pack on the stress!


How do you deal with that kind of stress? Well...you should put some of the focus on yourself and do something you really enjoy this time of year.

<< Read More >>

Tips to Avoid Holiday Weight Gain

5 Quick Tips for Avoiding Holiday Weight Gain and Related Back Pain

By: Sylvia Marten

The relationship between weight and chronic pain is well-established, with patients who are overweight or obese likely to suffer related back pain.

Of course, with Christmas just a week away, the holiday season is a time that many people put on a few extra pounds, which can be an issue of concern for not only chronic pain sufferers but pain-free individuals.

To better the chances of avoiding weight gain and related pain in the wake of Christmas parties and New Year’s celebrations, indulge in these helpful tips:

1. Exaggerate Just How Negative Those Appetizers Are

A recent study in the Journal of Consumer Research noted how playing a trick on the mind can help those people worried about weight gain avoid giving in to tempting food.

According to the study, consumers with strong dieting goals exaggerated the amount of calories in the complementary cookies, which were then considered detrimental to weight loss and avoided.

Now if you are concerned about what one or two handfuls of pigs in a blanket at your company Christmas party may do to your weight, simply overestimate how bad they are for you.

If these tactics do not work, make a concerted effort to moderate your intake of unhealthy holiday appetizers and other fattening foods.

2. Never Show Up to Christmas Parties Hungry

Whether attending holiday parties involving family, friends or coworkers, the number-one cardinal sin is showing up hungry, which may cause you to overcompensate and stuff your face with delicious but unhealthy food.

Rather, be sure to eat your normal three meals on the days of these big get-togethers. In fact, you may even want to have a healthy snack, such as fruit, prior to leaving for the party.

3. Avoid Calories, Including Too Much Alcohol

Avoiding foods that are high in calories is often a major goal of weight control.

Sorry to burst the bubble, but this means alcohol as well, with the average alcoholic drink containing

anywhere from 150-200 calories and just 2 or 3 drinks often equivalent to regular daily caloric intake levels.

If you can, limit the alcohol or wine and drink plenty of water. Furthermore, try to fill up on healthy foods like carrot sticks, celery and other fruits, without having to dip them into dips, which are often high in calories.

By filling up on healthy fruit and vegetable appetizers, you will be better prepared for a moderate meal at your holiday party than an all-you-can-eat (and drink) buffet.

4. Exercise Daily Rather Than Waiting for January 1st

A lot of people are resigned to the "fact" that they are going to gain weight during the holidays, and that there’s nothing they can do in the meantime.

Don’t fall into this trap!

If you exercise daily, try to boost your routines anywhere from 15-30 minutes extra during the holidays, which will allow you to compensate if you do tend to eat a little more than expected during this time of the year.

If you are not a regular exerciser, today’s a perfect time to start. There are plenty of activities that you can do, from walking around the block in the morning to running on a home or gym treadmill to engaging in simple stretching exercises.

Sure, your New Year’s resolution may involve getting more exercise to lose weight (and even reduce pain).

But if you're like most people, New Year’s resolutions are meant to be broken.

Why not put yourself ahead of the curve and start an exercise program before the New Year? Perhaps you’ll get into a groove and make exercising an everyday part of your life.

5. Resist Being a Taste Sampler

If you are cooking on Christmas Eve or Christmas Day, avoid being a test taster.

Testing out how all sorts of food taste can throw off your normal diet, and leave you hungrier than usual.

In a similar light, simply attending holiday parties may leave you feeling as if you are a part-time food sampler.

To avoid this potential trap, take your mind off food by having some fun (after all, that’s what parties are meant for). Engage in riveting conservation with a coworker. Dance with your significant other. Play with your younger cousins, or nieces and nephews (trust me, they’ll keep you active and likely have plenty of new Christmas gifts to show you).

With all that said, best wishes to you and yours on a safe and healthy holiday season.

Source article

Enjoy the holiday season!

Dr. Heller 

Photo courtesy http://www.publicdomainpictures.net/view-image.php?image=1606&picture=gingerbread"
by Petr Kratochvil

Better "Junk Food" Snacks

I don't know that I would say that their suggestions are "good for you", but these are definitely better choices if looking for a junk food fix.  As with any foods, moderation is the key.  Enjoy!

Dr. Heller

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5 Junk Foods That Are Good for You

All junk foods have the reputation for being — well, junk — but some are actually good for you. Are there really junk foods you can eat without feeling guilty? Yes. Some foods that have been put under the "junk" label or "no-no's" for the health conscious deserve a second look. Keep reading as Newsmax Health searches out foods that you can enjoy tonight ... without guilt. 

• Beef jerky. Although beef jerky has gotten it's "bad" food label due to preservatives, it's actually loaded with protein. As an added bonus, it won't raise insulin levels, making it an ideal snack. And while it's true that some beef jerky is loaded with both preservatives and salt, you can find all-natural versions that have no preservatives and less salt. You can even find brands made with grass-fed beef (instead of grain), which will give you a bonus of heart-healthy omega-3 fats.

• Chocolate. Numerous studies have shown that dark chocolate (which contains at least 60 percent cocoa) is rich in antioxidants called flavonoids. German researchers found that eating only one square of dark chocolate a week lowered the risk of heart attack and stroke by 39 percent, and another study found that people who ate the equivalent of a small chocolate bar each week reduced their risk of dying following a stroke by 46 percent. Among other health benefits, chocolate has also been found to lower blood pressure, reduce stress, fight wrinkles, and boost mood. 

• Popcorn. Popcorn, which is actually a whole-grain product, is packed with antioxidants called polyphenols. A study at the University of Scranton found that popcorn — based on the average American diet — has more antioxidants than most people eat in a day. Just avoid popcorn loaded with butter and other oils and choose air-popped corn, which has only 30 calories a cup. "Popcorn may be the perfect snack food," said Joe Vinson, a chemist at the University of Scranton. “It’s the only snack that is 100 percent whole grain.” 

• Beer. An Italian analysis of 16 studies found that people who drank about a pint of beer daily reduced their risk of heart disease by 31 percent. Also, beer is high in silicone, which helps prevent bone loss and may even help rebuild bones in younger men and women. Researchers at Tufts University found that beer drinkers had a higher bone density than those who didn't drink. Warning: Don't tuck into a six-pack. Both studies found that people who overindulged increased their risk of both heart disease and bone loss. 

• Chips. Baked chips, whether potato or corn, don't have any added oil and are often made from whole grains, which are great for heart health. They also often contain added spices, which zap up the taste and are also great for your health. Baked potato chips are good sources of potassium and vitamin C, and corn chips contain phosphorus, manganese, vitamin B6, and vitamin E.

Newsmaxhealth.com  Monday, August 27, 2012 4:25 PM

Your Blood Type Can Affect Your Heart Health.

A 2011 study from Harvard School of Public Health in Boston published in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology found that people who have blood types A, B, or AB have a slightly higher risk of heart disease compared to those with type O, the most common kind.  The new study involved about 90,000 men and women in two observational health studies that cover more than 20 years.

The increased risk for type A was 8 percent; type B, 11 percent; and type AB, 20 percent.

Those who know they are at higher risk may be more motivated to make changes to lower their chances of heart disease, said Dr. Lu Qi, senior author of the study.  "We cannot change blood type but we can change lifestyle," said Qi, who led a study released last year that showed blood type may affect stroke risk.

No matter what blood type, Harvard's Qi said everyone should pay attention to risk factors they can change, including smoking, weight, high cholesterol, high blood pressure and a sedentary lifestyle.

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Diet and exercise are extremely helpful in maintaining cardiovascular health.  Both can help maintain a healthy weight.  A diet high in antioxidants can also lend an extra protective level with its inflammatory fighting capabilities. There are many things you can do to promote longevity.

Another often overlooked or even unconsidered factor in heart health is posture. 

Probably the most common postural problem we find in American society is the Forward Head Posture.  This is simply where the head is carried forward on the shoulders as determined by a "plumb line" that runs through the ear to the shoulder.  Not only is it the most common but probably also the most detrimental.

Forward head posture results in loss of vital capacity of the lungs. Lung capacity is depleted by as much as 30%.  This shortness of breath can then lead to heart and blood vascular disease.

Even without pain, spinal postural problems can cause health issues down the road.  Just as we get preventative checkups at the dentist and eye doctor it is wise to have periodic spinal postural checkups with your doctor of chiropractic.