Quick News Headline
Nuts for Weight Loss
Nuts burn fat
• Dieters who snack on 3 oz of any type of nuts
daily trim their waist
– One study found every extra serving of nuts
PREVENTED a half pound weight gain
• Added benefit – nut intake triples the odds of
KEEPING the weight off!
• One study found that snacking on nuts close to
dinner time cuts evening calorie intake by 25%
• Additional benefit: daily nut intake reduces risk of
diabetes by 22%
Quick Headline
Cholesterol: 4 Reasons You Need It
(with credit to Dr. David Perlmutter)
4 Reasons You Need Cholesterol
(and not statin drugs)
• Cholesterol is
– a fundamental component of every cell membrane in the
human body including brain cells
– the raw material from which your body is able to manufacture
vitamin D
– a brain antioxidant – protecting brain cells against the ravages of
free radicals
– the raw material from which the sex hormones including
estrogen, progesterone, testosterone and even cortisol are
manufactured
• In a 20 year study of over 3000 people, those whose had
the lowest levels of cholesterol had the highest risk of
death during the study period – their mortality rate during
the study increased by 65%!
The Miracle Fruit
Apples
Amazing Health Benefits of Apples
• A recent study compared the effects of eating either
dried apples or dried prunes daily for one year, in
postmenopausal women
• After six months
– The apple group had a 23% reduction in LDL cholesterol, as
well as reduced levels of oxidized fats and triglycerides
– PLUS – HDL levels increased 4% in the apple group
– AND – the apple-eating women lost an average of 3.3
pounds
• While these women ate dried apples, researchers think
that fresh apples would be even more effective
Apples prevent diabetes
• Apples regulate blood sugar levels and
prevent blood sugar spikes
– Compounds found in apples inhibit the enzymes
(alpha amylase and alpha glucosidase) which turn
complex carbohydrates into simple sugars,
reducing absorption of glucose
– Apple compounds increase insulin production
– Apple compounds help move glucose out of the
bloodstream and into the cells
Apples are good for your heart
• Multiple studies have found that eating apples
regularly reduces risk of dying from both
cardiovascular and coronary artery disease
• A study in Finland of over 9000 people found that
frequent apple eaters were much less likely to
have a stroke than those who rarely ate apples
• Compounds in apples inhibit inflammation and
prevent the oxidation of LDL cholesterol
• One study found that apple eaters are 27% less
likely to have metabolic syndrome
Apples make you skinny
• Study results: Eating one medium-sized apple
approximately 15 minutes before a meal decreases
caloric intake at that meal by an average of 15%.
– In the clinical study, meals averaged 1,240 calories
– Therefore a reduction of 15% meant a reduction of 186
calories
– A medium apple is about 95 calories, so eating the apple
saved 91 calories (186 – 95 = 91)
– If you reduced 15% of your calories for a 2000 calorie
meal, that would be 300 calories. Subtract the 95 calories
of an apple and you have a net calorie reduction of 205
calories!
Apples help you stay fit
• Eating an apple before you work out may
boost your exercise endurance
• Apples contain quercetin, an antioxidant
which increases endurance by making oxygen
more available to the lungs
• One study of healthy but untrained cyclists
found that quercetin increased oxygen
capacity and extended exercise endurance by
13%
Apples are good for your guts
• An animal study found that a fiber compound in
apples – pectin – helps increase the number of
“good” bacteria in the intestines
– These good bacteria help reduce digestive problems
such as gas and bloating, decrease the risk of cancer,
and boost the immune system
• The same benefits were NOT found for apple
sauce (which has half as much fiber) and apple
juice (which has no pectin)
– Even “unsweetened” apple juice has the same amount
of sugar as a Coke
Eat an apple today!
• Recap: Apples
– Help control blood sugar
– Protect your heart and reduce your risk of heart
attack and stroke
– Increase satiety and help you lose weight
– Increase your exercise endurance and oxygen
capacity
– Keep your intestines healthy
Quick News Headline
Prostate Cancer Risk
Prostate Cancer
• Prostate cancer is the second most common cancer for
American men (after skin cancer)
• 1 in 7 men will be diagnosed with prostate cancer
• A new study reports that men with chronic prostate
inflammation were 1.78 times more likely to develop
prostate cancer, and had 2.24 times the risk of having
an aggressive form of this disease
• Aggressive prostate cancer has also been linked to
vitamin D deficiency
– A recent study found that men with low vitamin D levels
were 4-5 times more likely to have aggressive prostate
cancer than men with normal vitamin D levels