Get in Shape FAST- Antioxidants

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Get in Shape FAST with ANTIOXIDANTS
By Sherry L. Granader Sports Nutritionist http://getshapefast.com

For many years, scientists have recognized that diets high in fruits, vegetables, legumes and whole grains appear to reduce the risk of a number of diseases including cancer, heart disease, diabetes and high blood pressure compared to diets that are high in meat. The disease-preventing effects of these foods are partly due to antioxidants – these are specific vitamins, minerals, enzymes and nutrients that help prevent cancer and other disorders by protecting cells against from oxidation. Fruits, vegetables, legumes and whole grains contain other powerful nutrients called phytochemicals and are powerful substances in the war against cancer and other disorders. Phytochemicals are the active substances in plants that are responsible for giving them color - flavor and can help you resist disease. It is important to understand how phytochemicals protect the body against cancer because cancer formation is a multi-step process. Phytochemicals seem to fight cancer by blocking one or more of the steps that lead to cancer. For example, cancer can begin with a carcinogenic molecule like toxins, chemicals and pollutants from the food we eat or the air we breathe and it invades a cell. But if you eat broccoli that contains a phytochemical called sulforaphane - it activates a group of enzymes

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that whisk the carcinogen right out of the cell before it can cause any harm. There are other phytochemicals known to prevent cancer called flavonoids found in citrus fruits and berries that keep cancer-causing hormones from latching on to cells in the first place. Genistein, found in soybeans, kills tumors by preventing the formation of the capillaries needed to nourish them. Indoles, found in cruciferous vegetables such as brussel sprouts, cauliflower and cabbage increase the immune system making it easier for the body to excrete toxins. Saponins, found in kidney beans, chickpeas, soybeans and lentils may prevent cancer cells from multiplying. P-coumaric acid and chlorogenic acid, found in tomatoes, interfere with certain chemical unions that create carcinogens in the body. Tomatoes alone contain an estimated 10,000 different phytochemicals. Eating as much of your produce raw or only lightly cooked, you will be able to enjoy the benefits of not just phytochemicals, but vitamins, minerals and other nutrients fresh foods offer. In the fight against the signs of aging, we need to choose our battles. While we may be tempted the purchase the latest miracle cream, there’s a much more practical approach to looking and feeling younger. When we nurture our bodies from the inside out, we have a much better chance of experiencing a whole new level of vitality. Again - feeling vibrant and looking your best does depend – to a large extent – on a diet rich in fruits and vegetables. As you know they contain a powerhouse of anti-oxidant properties, and more importantly, they help us tackle free radicals. Because it’s a challenge to eat the amount of fruits and vegetables we’d need to
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truly benefit from these health properties, supplementing with antioxidants is a great way to support the immune system and help you look and feel your best!! Have you every noticed that some people look so vibrant and healthy that their skin glows? You may have wondered what their secret was. Often the truth is rather simple; they make health a priority. In addition to their anti-oxidant properties, fruits and vegetables have been shown to help:

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Neutralize free-radicals Support our immune function Increase energy Maintain healthy cholesterol levels Maintain healthy blood pressure Support healthy joints and bones Promote cardiovascular health Support joint comfort and flexibility Let’s take a look at some antioxidants, what they do and how they support the body. Vitamin C is an antioxidant that is required for at least 300 metabolic functions in the body including tissue growth and repair, adrenal gland functioning and healthy gums. Plus Vitamin C helps the body produce anti-stress hormones and studies have shown it can help reduce symptoms of asthma. Vitamin C is so important to help prevent cancer, build the immune system and protects against infections. Acai berry is a very powerful antioxidant with anti-inflammatory
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properties that also build the immune system. An important antioxidant supplement that supports eye health is bilberry. Black currant offers excellent protection against certain cancers, as well as heart disease and enhances brain function. Do you eat blueberries everyday? Well, Blueberry juice extract helps neutralize toxins and helps protect against free radical damage. I have to ask - do you like carrots? If you do – great1 but many do not eat carrots everyday or like them to eat- so getting the benefits from taking a supplement makes perfect sense. Carrots reduce the risk of vision problems, heart disease, and cancer of the prostate, lung, stomach and other organs. My parents live in Traverse City, Michigan where cherries are grown everywhere you look and are always featured on the local menus. Not only are they delicious but they make a powerful anti-inflammatory and antioxidant that has been proven to work just as well if not better than aspirin. Cranberries are another fruit that contain phytochemicals that acidify urine and prevent bacteria from sticking to the bladder wall to avoid urinary tract infections. Grapes are always a delicious snack and contain flavonoids as well resveratrol that help prevent cancer, cardiovascular disease and age-related degeneration. Another great food to eat every day with your salads or sandwiches are tomatoes because there is strong evidence to suggest that Lutein and Lycopene can reduce the risk of developing cataracts and age-related macular degeneration. If you are already dealing with these diseases, it can actually slow down the progression of them. You may have heard of the fruit mangosteen but despite the name, it
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is not related to the mango. Its fruit is rich in antioxidants, supports the immune system, improves joint flexibility and supports brain function. Many claim it even helps with diarrhea, infections, tuberculosis and many other illnesses. Pomegranate juice is available at your local grocery store and researchers have found that it seems to prevent hardening of the arteries by reducing blood vessel damage, but also may reverse the progression of atherosclerosis that is known as plaque build-up. It is due to the high antioxidant content of the juice, which is actually higher than any other fruit juices, including blueberry, cranberry and orange combined. You can find the results of this study in the Proceedings of the National Academy of Sciences. Did your grandparents tell you to eat your prunes? Mind did!! Prunes are high in antioxidants called phenols and are believed to be very beneficial to the tissues of the body. Studies suggest that Phenols are helpful in blocking oxygen-based free radicals from damaging the fat cells in the body. Since skin cell and brain cell membranes are composed mostly of fats, drinking prune juice may help protect against cell damage to these vital areas. Many people do not realize Beta-carotene or Vitamin A has a huge presence in prunes and protects the body from additional free radical damage. If cells are damaged, the cellular walls can deteriorate or mutate, leading to arteries being blocked by cholesterol, heart disease and some cancers. Prunes can definitely help strengthen your body’s defense against disease. I love Raspberries! Especially on oatmeal! They are a healthy, delicious addition to your diet because they are loaded with vitamins, antioxidants and fiber. They are high in ellagic acid - that is a compound that may help prevent cancer and even stop the growth of cancer cells.

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In addition to the raspberry fruit, Raspberry seed oil has a natural sun protection factor and contains high amounts of polyphenolic compounds known for their anti-cancer properties. It contains strong antioxidants such as Vitamin C, quercetin and gallic acid. Raspberries can help you burn fat because this fruit is packed with fiber and manganese. Fiber helps slow the digestive process so you feel full longer. Manganese is a trace mineral that helps keep y your metabolic rate high, which in turn burns fat. Scientists were very surprised when they discovered Resveratrol - the main ingredient in red wine that you have probably heard about in the media. Scientists demonstrated that it kept overfed mice from gaining weight and turned them into the equivalent of Olympic marathoners plus it seemed to slow down their aging process. At high doses, resveratrol appears to prolong life spans and improve health in mice. Human trials are under way. This research, funded in part by the National Institute on Aging, was published in the Nature and Cell Journals and bottles of resveratrol have been flying off the shelves ever since. Dr. Brent Bauer, Director of the Department of Internal Medicine’s Complimentary and Integrative Medicine Program at Mayo Clinic says “This may be the best thing since sliced bread for human beings.” Resveratrol may prolong life and fight age-related diseases. Resveratrol is one of a group of antioxidant compounds called polyphenols found in red wine that has been reported to have anti-inflammatory as well as anticancer properties. New studies are showing Resveratrol, may counteract Type 2 diabetes and prevent insulin resistance.

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Everyone knows that strawberries are delicious. However, did you know just what a nutritional powerhouse they are? Here are eight reasons to include strawberries in your diet.
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Fiber - One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories. The dietary fiber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating AntioxidantsStrawberries contain a chemical compound called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Though anthocyanin is known to have antioxidant properties within the fruit, it is debated as to whether the antioxidant agents in anthocyanin-rich foods can be absorbed into the body once digested. Fortunately, however, it is known that when anthocyanin-rich foods are consumed, the body's uric acid levels increase, which serves as an antioxidant agent. Anti-InflammatoryThe phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding. Anti-CancerThe combination of antioxidant and antiinflammatory agents found in strawberries is well-known to fight against the onset of many different forms of cancer. Thanks to the vitamin C, folate, and the flavonoids quercetin and kaempferol that they also contain, strawberries are a delicious defense against potentially cancerous cells.

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Healthy EyesThe Archives of Opthalmology recently published a study in which three or more servings of strawberries (and other fruits) per day can decrease the possibility of contracting age-related macular degeneration by over one-third. Vitamin COne cup of strawberries contains an incredible 136% of the RDA of vitamin C, an effective antioxidant that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration. Magnificent ManganeseOne cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. By increasing the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochonrdria in our cells exposed to oxygen, manganese not only helps to fight the battle against free radicals and oxidative stress, but also lessens cellular inflammation -- another cause of numerous cardiovascular diseases. When it comes to Bone Healththe Manganese in strawberries helps build and maintain proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health

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Lets get back to Tomatoes because they are excellent to eat every single day and have so many Health Benefits: 1. First - Tomatoes are good for your skin. Tomatoes contain a high level of lycopene, which is a substance that is used in some of the more pricy facial cleansers that are available
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for purchase over-the-counter. If you want to try tomatoes for skin care, you need to start with about eight to twelve tomatoes. Peel the tomatoes and then place the skin on your face with inside of the tomato touching your skin. Leave the tomatoes on your face for a minimum of ten minutes, then wash. Your face will feel clean and shiny. Some redness may occur, but should fade with time. 2. Tomatoes help prevent several types of cancer. A number of studies have been conducted that indicate that the high levels of lycopene in tomatoes works to reduce your chances of developing prostate, colorectal and stomach cancer. Lycopene is a natural antioxidant that works effectively to slow the growth of cancerous cells. Cooked tomatoes produce even more lycopene, so go ahead and cook up a batch of your mom’s famous tomato soup. 3. Tomatoes help maintain strong bones. Tomatoes contain a considerable amount of calcium and Vitamin K. Both of these nutrients are essential in strengthening and performing minor repairs on the bones as well as the bone tissue. 4. Tomatoes help repair damage caused by smoking. You should do everything you can to quit smoking and NO, eating tomatoes is not the most recent fad to help you quit smoking. However, tomatoes can reduce the amount of damage done to your body by smoking cigarettes. Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke. 5. Tomatoes provide essential antioxidants. Tomatoes contain a great deal of Vitamin A and C. This is
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primarily because these vitamins and beta-carotene work as antioxidants to neutralize harmful free radicals in the blood. Free radicals in the blood stream are dangerous because it may lead to cell damage. Remember, the redder the tomato you eat is, the more beta-carotene it contains. In addition, you also want to keep in mind that cooking destroys the Vitamin C, so for these benefits, the tomatoes need to be eaten raw. 6. Tomatoes are good for your heart. Because of Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes in your regular balanced diet you can effectively prevent heart attacks, strokes as well as many other heart related problems that may threaten your life. 7. Tomatoes are good for your hair. The Vitamin A in tomatoes works perfectly to keep your hair shiny and strong. In addition, it also does wonders for your eyes, skin, bones and teeth. 8. Tomatoes are good for your kidneys. Adding tomatoes without seeds to your diet has been proven in some studies to reduce the risk of kidney stones. 9. Tomatoes are good for your eyes. The Vitamin A found in tomatoes is fantastic for improving your vision. In addition, eating tomatoes is one of the best foods to eat to prevent the development of night blindness. 10. Tomatoes are good for diabetics. Tomatoes are packed full of the valuable mineral known as chromium. It works effectively to help diabetics keep their blood
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sugar levels under better control. Take charge of your health and make sure you get plenty of antioxidants with fruits and vegetables.

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