by Jean Carper

True or false? To get the most antioxidants in your food, research findings say you should:

Always eat veggies raw. False. Tomatoes, carrots and spinach release more antioxidants when they are stir-fried, microwaved or lightly steamed. Add a little fat to increase antioxidant absorption.

Drink strong brewed hot tea, not iced tea. True. Ice dilutes the antioxidants, and storing tea in the fridge further depletes them. Instant and bottled teas offer few or no antioxidants.

Eat any kind of chocolate. False. White chocolate has no antioxidants; milk chocolate has few. Only dark chocolate has high levels.

Buy nuts with skins intact. True. Almond skins, for example, contain a lot of potent antioxidants.

Avoid frozen or canned food. False. Canned tomato sauces, paste and juice contain high amounts of lycopene, a potent antioxidant. Frozen (but not canned) fruits and vegetables generally match the antioxidant levels in their fresh counterparts.

Forget fruit juices -- they are low in antioxidants. False. You can get high levels of diverse antioxidants in apple, grapefruit, cranberry and, especially, purple grape juices.

Go for deep colors. True. Deep-green spinach and lettuces and the brightest berries provide the most antioxidants. Even black dried beans have more antioxidants than white or red beans.

Organic produce has more antioxidants. Don't count on it. The results of studies on this are unclear.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.

by Jean Carper

First, the news was that too little vitamin D makes you more prone to cancer and fragile bones. Now, researchers say people with low blood levels of vitamin D are more apt to have cardiovascular problems.

In an analysis of more than 15,000 Americans, those with low blood vitamin D were 30% more likely to have high blood pressure, 47% more apt to have high triglycerides, 98% more likely to be diabetic and 129% more apt to be obese. Researchers noted that low vitamin D also may be a culprit in fibromyalgia, multiple sclerosis and rheumatoid arthritis.

Where to get D: Foods high in D are oily fish (like salmon), egg yolks and liver. Vitamin D supplements are safe up to a daily dose of 10,000 IU, experts say.

This EatSmart column is reprinted from USAWEEKEND Magazine and is copyrighted by Jean Carper. It cannot be reprinted without permission from Jean Carper.

Note: Stop Aging Now has been tracking the calls for increased vitamin D levels for several years. In 2007, we made the decision to increase the levels in all of our multi-vitamins from 600 to 1,000 IU, at the recommendation of our Board of Scientific Advisors and after consultation with the nation's leading experts.

by Harry Preuss, MD, MACN, CNS

One of the fundamental principles of healthful weight loss is to recognize that changes in body fat are more important than the number of pounds you lose. Your goal should be to lose fat, not muscle. Traditionally, the major means to attain this goal is through diet and exercise, but many individuals have trouble reaching their weight-loss goals without some help. That’s where dietary supplements can make the difference between success and failure. Dietary supplements are aids to fat loss and should be used in conjunction with a good dietary and exercise program for the best, most effective results.

I am often asked, “Doc, can’t I lose weight by taking this supplement alone?” My answer is that taking a supplement without changing your diet or exercise habits is better than nothing, but not nearly as efficient as combining all three.

I’ve found that more focused individuals believe they can achieve fat loss using diet and exercise alone. Again, it’s worth a try, but in my book, The Natural Fat-Loss Pharmacy, most of the studies I describe were performed with individuals already dieting and exercising. Those who began taking the supplements lost more fat than those ingesting placebos in most cases. So if you’re having trouble, why not get some help?

I believe combining different types of supplements is important most of the time. For example, appetite suppressors reduce the intake of calories. However, caloric restricted diets are associated with muscle loss as well as fat loss. In one of our recent studies, we combined the insulin system enhancer, niacin-bound chromium, with caloric restriction and the result was that the weight loss was primarily fat. So I believe it's prudent to combine appetite suppressors with insulin enhancers to ensure fat loss without corresponding muscle loss. Losing muscle leads to many problems, including the inability to burn as many calories, thus making you more susceptible to gaining the weight back!

Conjugated linoleic acid (CLA), frequently enhances the results of supplements from all the other categories. Chapter 12 of The Natural Fat-Loss Pharmacy describes certain regimens of dietary supplements for different conditions in great detail.

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by Carey Rossi

The main extract in green tea, EGCG, has a healthy reputation. Recently, Boston University researchers uncovered the secret to how this polyphenol helps improve heart health and lower the risk of heart disease, the number one killer in the U.S.

Apparently, EGCG helps blood to flow through vessels and veins more efficiently. What they found was that the blood flow improved from 7.1 to 8.6 percent two hours after supplementing with the initial 300 milligrams of green tea extract. However, there was no significant improvement when measurements were taken 14 hours after the end of the two-week supplementation period. When researchers examined the levels of EGCG in the blood, it followed the same pattern — high levels after the initial consumption and a return to starting levels after two weeks. Thus, proving that the EGCG’s effects only occur if you continue consuming it.

These findings add to the ever-growing body of research that links green tea consumption to a multitude of health benefits, including weight-loss and decreasing the risk of certain cancers and diseases, such as Alzheimer’s and heart disease. So why aren’t you taking EGCG everyday? We highly recommend that you take a green tea supplement (standardized to at least 50% EGCG). This is the easiest way to make sure that you are getting the right amount of the active ingredients in green tea on a daily basis. Beware, the amount of EGCG in green tea leaves varies and pre-bottled green tea drinks often have negligible amounts.

RELATED PRODUCT: Just one small capsule of our High Antioxidant Green Tea Extract contains 450 mg of green tea of which 70% is EGCG. This is equal to the antioxidants in 3 cups of brewed decaf tea.

by Gale Malesky, MS, RD

Osteoarthritis — wear-and-tear of the joints — seems like an inevitable consequence of aging.  Almost all of us develop creaky knees, stiff hips or aching backs. Now, a new study, from Australia, suggests that eating more fruit, especially the high-C kind, can reduce the risk of osteoarthritis.

The study recruited 293 healthy adults, average age 58, without knee pain or injury at the start of the study and assessed their diets. Ten years later, the participants’ knees were examined using MRI. Researchers looked at cartilage volume, bone area, cartilage defects and bone marrow lesions — all measures associated with joint breakdown.

They found that people getting the most fruit, and the highest vitamin C intake, had only half the risk of bone marrow lesions as those getting the least amount. Increased intake of lutein and zeaxanthin, pigments found in dark green leafy vegetables, corn, and orange peppers, and also in fruits like grapes, tangerines and kiwi, was associated with a 29% reduction in the risk of cartilage defects.

Researchers aren’t sure exactly how the nutrients help knees, but one thing is for sure — now’s the time to fill up on fresh fruit amd supplemental vitamin C, vitamin C, lutein and zeaxanthin.

by Gale Malesky, MS, RD

In India, Alzheimer’s disease rates are reportedly among the world’s lowest.  New research suggests that curcumin, a component of the golden spice turmeric which is the main ingredient of curry mixes, has potent action against Alzheimer’s disease.  In the study, curcumin inhibited the accumulation of destructive beta amyloid protein in the brain – the “tangles” that are the hallmark of Alzheimer’s. What’s more, the spice also broke up existing plaques by boosting immune cells called macrophages to clear out the plaque.
These findings suggest that curcumin is more effective in inhibiting plaque formation than many other drugs being tested as Alzheimer’s treatments, the researchers concluded.  “The prospect of finding a safe and effective new approach to both prevention and treatment of Alzheimer’s disease is tremendously exciting,” said lead researcher Gregory Cole, Ph.D.

Curcumin also has strong anticancer activity. It blocks proliferation of human cancer cells and induces them to commit suicide, say researchers at M.D. Anderson Cancer Center in Houston. This occurs when curcumin is mixed with head and neck cancer cells, prostate cancer cells, breast cancer cells and liver cancer cells. At the same time, curcumin does not harm non-malignant cells.

If you enjoy Indian food on a regular basis, then you may be getting enough curcumin in your diet. If not, we highly recommend supplementing standardized curcumin, with a high percentage of curcuminoids, the primary active ingredient.

RELATED PRODUCT: Each of our Multi Nutrient Formulas contain 1,000 mg of the highest quality vitamin C, more than almost all multi-vitamins on the market, along with clinical doses of lutein, zeaxanthin and up to 30 other nutrients.

by Gale Malesky, MS, RD

You may be less likely to have symptoms of depression if you take a daily multi-vitamin- mineral supplement. That’s the finding of a new study from British researchers.

Their study looked at 225 older, hospitalized, acutely-ill people. Half the group was randomly assigned to receive a normal hospital diet plus a multi-vitamin-mineral. The other half got the hospital diet and a placebo.

Researchers found a significant improvement in depressive scores a group given a multi-vitamin supplement compared to a group given a placebo. These researchers focused on folic acid and vitamin B12 as the two nutrients most likely to help lift depression. Some doctors recommend as much as 1,000 mcg daily of each of these to treat depression. But, in fact, many nutrients are involved in normal brain function, and a potent multi-vitamin-mineral should be part of your anti-depression arsenal.

RELATED PRODUCTS: Each of our Multi Nutrient Formulas contain 800 mcg of folic acid and 500 mcg of vitamin B12 along with up to 30 other nutrients, far more than most multi-vitamins.

by Maggie Spilner

As people age, they become more vulnerable to falls. One out of three people over the age of 65 will fall during any given year, with 45% sustaining a serious injury.

A recent study appearing in the Journal of the American Geriatric Society examined the effectiveness of the interventions of education, home safety assessment and modification and exercise training in preventing falls. Although all the interventions helped some, exercise training was significantly more effective and it helped people improve their balance, their reach and reduced their fear of falling.

Exercises that help to prevent falls do not have to be rigorous and you don’t have to go to a gym or lift weights. But you do need to be conscientious and do them regularly, to maintain or improve your balance. You can do a lot to improve your balance at home, with simple exercises. If you already have balance problems, check with your doctor before attempting any kind of exercise program.

The Mayo Clinic has three very simple exercises on their website (go to www.mayoclinic.com and search for “balance exercises”) which include balancing on one foot, with on foot raised forward, balancing on one foot with one foot raised behind, and a forward toe touch with one arm outstretched. You can begin by using a wall or chair for support, until you are steady enough to practice independent of supports. When you’re really secure, you can practice with your eyes closed.

Tai Chi is a gentle form of exercise originating in China and currently being studied by the National Institutes of Health. Tai Chi’s gentle, controlled movements, which often require standing on one leg, help to improve balance. Check with your local YMCA or other community center to see if they offer instruction.

Those of you who walk for health can rest assured that you’re protecting yourself from falls. Studies have shown that regular walking improves both static and dynamic balance.

BOTTOM LINE: Don’t wait for a fall to motivate you to work on improving and maintaining your balance. Start today.

by Maggie Spilner

Getting help from exercise is easier than you think. While the general recommendation is 30 minutes a day of moderately challenging aerobic exercise, most days of the week, a study published in the Journal of the American Medical Association in May of 2007 showed that even a simple, 10 minute stroll can help.

Researchers recruited 464 overweight or obese, postmenopausal women for a six month study to determine how much exercise, at what intensity, was needed to impact heart health.

The women were assigned to four groups: one did not exercise, one group exercised for 72 minutes a week, one exercised for 136 minutes a week and one for 192 minutes a week. They used an exercise bike, pedaling at a speed that was equivalent to walking at about 2-3 miles per hour.

They found that the women who exercised about 10 minutes a day improved their peak oxygen consumption (a measure of heart and lung fitness) by 4.2%. Those that exercised about 20 minutes a day, improved by 6% and those that exercised for about 28 minutes a day improved by 8.2%.

Timothy Church MD, MPH, PhD, lead researcher on the study which was conducted at Louisiana State University’s Laboratory of Preventive Research says, "This is great news for couch potatoes as well as the aging. If you can’t obtain the Surgeon Generals Recommendations for exercise of 150 minutes a week, we now know that half that much will increase your fitness and get health benefits."

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This easy-to-prepare, colorful dish of sautéed veggies can hit the spot and help supply your daily 5-9 servings. Oriental mushrooms such as shiitakes can reduce the risk for breast cancer in older women. Antioxidants improve your overall health and wellness.

Makes about eight  ½ c. servings.

1 T. olive oil
2 c. shiitake mushrooms, sliced
2 c. carrots, cut into matchstick size
1 c. snow peas, sliced diagonally
1 c. (8-oz can) water chestnuts, sliced

Teriyaki Sauce
3 T. soy sauce
1 clove garlic, pressed 
1 tsp. lemon juice
½  tsp. honey
1/8 tsp powdered ginger
1/8 tsp. red pepper flakes 
¼ c. slivered almonds (optional)

•    In a small bowl, whisk together teriyaki sauce ingredients.
•    Cut up vegetables.
•    Heat oil in a large sauté pan with lid. Add carrots, cover and sauté about three minutes over medium heat. (Add a bit of water if needed.)
•    Add mushrooms and teriyaki sauce. Cook, covered, additional 3-5 minutes, or until carrots are barely soft. Add snow peas and water chestnuts. Cook 1-2 minutes longer. 
•    Serve sprinkled with slivered almonds.

NOTE: If you don’t want to bother making teriyaki sauce, just saute the vegetables and dress with a sesame ginger salad dressing.

Nutritional Information per Serving (1/2 c.): 75 calories, 2.3 g protein, 9.9 g carbohydrates, 3.5 g fat (.4 g saturated),  0 mg cholesterol, 2.3 g fiber, 403 mg sodium.

Garlic, onions, fennel seed, and red and black pepper make this a warming, head-clearing soup—perfect for recovering from a cold or the flu.

Makes about 8 servings of soup (with additional meat for sandwiches).

1 whole small roasting chicken (about 3 lbs.), preferably organic
½ tsp. red pepper flakes
2 onions, quartered
4 cloves garlic, diced
2 bay leaves
½ tsp. celery seed
4 carrots, sliced
2 stalks celery, sliced
1 tsp. fennel seed
½ tsp black pepper
1 tsp. salt (or to taste)
1 c. rice or noodles

•    Remove any organs from the cavity of the bird, rinse thoroughly in cold water and drain. Place in a large pot, cover with cold water, bring to a boil, reduce heat and simmer for about 30 minutes, occasionally skimming foam from water.
•    After this time, add initial seasonings: 2 cloves of garlic, 1 onion, red pepper, bay leaves, fennel and celery seed, black pepper.
•    Simmer until chicken is tender and falling from bones. Remove chicken to a plate, strain broth through a sieve, press with a spoon, discard solids.
•    Chill broth, then skim as much fat as you want from the broth.
•    Return broth to stove, add carrots and celery, 1 onion, 2 cloves of garlic and rice if using and simmer for 20-30 minutes. (If using noodles, add last and cook additional 3-5 minutes.)
•    Add some cooked chicken meat and reheat. Taste and adjust seasonings. Add salt.

Nutritional Information per Serving: 150 calories, 18 g protein, 7 g carbohydrates, 2.7 g fat (.7 g saturated),  60 mg cholesterol, 2 g fiber, 300 mg sodium.