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All information below is a summary and is not intended to diagnose or treat any medical condition.  Always consult a doctor before 
making a decision about your health.

How to Kill a Virus…In the Kitchen

Flu season is coming and this year’s vaccine may or may not be a good match. So let’s fuel our body for the fight. After all, vaccines only show our body what the flu virus will look like. It’s up to our body to actually fight and kill the virus. There’s a lot more you can do at home than just wash your hands. You can eat with a purpose to prime your body to build the arsenal it needs to keep you healthy this flu season.  
1)Oysters, beef, pork chop, black eyed peas, pumpkin seeds- all of these foods are high in the mineral Zinc which helps to keep viruses from attaching to cells and helps prevent them from replicating. Zinc levels in your body may take time to build up, so start eating or supplementing early. Zinc gluconate lozenges have been shown to have the most antiviral power when taken at the onset of a cold. Too much zinc can be toxic, so consult a dietician for dosage.  
2)Sweet potatoes, winter squash, dark green veggies, and carrots- these foods have a ton of vitamin A which in combination with Zinc can be a flu killer. Vitamin A is an integral part of “Natural Killer” cells and other immune chemicals which are part of the response to fighting an infection.  
3)Green and White tea contain catechins which have anti-viral properties as well as antioxidants which protect your cells from damage. Can help reduce the replication of viruses as well. So trade in your morning coffee this fall and winter for some tea.  
4)Yogurt (plain non-fat yogurt)- this contains friendly bacteria which boost the immune system. 70% of the immune system is in your intestines, so be kind to it and it will be kind to you.  
5)Apples, onions, broccoli, and tomatoes- these are all high in a product called quercetin which when given to cyclists had shown to reduce the susceptibility to getting the flu in an Appalachian State Univ. study. It is in a group of chemicals called flavonoids that have numerous other health effects.  
6)Cabbage- contains glutamine, an immune boosting amino acid/antioxidant (also in watermelon)
7)Chili/Red/Red peppers, Broccoli, Cauliflower, Brussels Sprouts, Strawberries, and Citrus Fruits- all have large amounts of Vitamin C which is also an immune boosting vitamin. Studies have shown this vitamin enhances “Natural Killer” cell activity, white blood cell growth, and flooding of immune cells to viral infected area.  
8)Mushrooms- these help to increase your body’s resistance to viral infections by boosting “Natural Killer Cells” and are also high in selenium and vitamin D which help fuel your immune system.  
9)Almonds- these as well as other nuts/seeds are a good source of protein and Vitamin E which can help ward off viral infections.  
10)Chicken Soup- contains a product called carnosine which can help fight off the Flu virus in its early stages as well as act as a mild anti-inflammatory 
11)Wild Caught Salmon- being high in protein, vitamin D, and good fats makes this food a warrior against the Flu. Farm raised has less nutrients but is still a good source.  
A well-nourished immune system can help reduce your risk of the flu. All of the nutrients in the foods mentioned help your body build a virus killing tank that is ready for the hunt. So make a shopping list, grab some food, stock the pantry, and get eating! Soon you may be one of the lucky ones that gets to say, “I didn’t get sick this year”. 

Nutrition for Athletes:
-Runners burn up nutrients faster placing them at risk
for vitamin/nutrient deficiency.  This slows performance 
and opens them up to injury.
-Overall here are the bullet points of the presentation:
  -Nutrient def sneaks up on you, prepare for it
  -Nutrient def results in disease
  -Athletes burn up vitamins faster
  -Running damages tissue, Nutrients help rebuild
  -Low in nutrients, poor tissue repair= INJURY
  -Calcium Carbonate, Magnesium Oxide, Zinc Oxide = JUNK VITAMIN
  -Certificate of Analysis- call number on vitamin
  -Vit A, Vit C, Magnesium, Calcium, Zinc, Copper, Protein'
Shopping list of foods to help you heal as they are high in nutrients that repair tissue
  -Sweet Potato
  -Spinach, Carrots, Broccoli, Tomatoes, Green/Red Peppers
  -Oysters, Beef, Turkey, Eggs, Salmon, Tuna
  -Cashews, Almonds, Sunflower Seeds, Walnut, flax/chia
  -Mango, Berries, Kiwi, Oranges, Grapefruit

Why Vitamins Work, and Why they Don't  3/6/2014
-  Study shows multivitamin doesn't work-  What multivitamin?   Claiming
       a vitamin doesn't work is like saying restaurants are unhealthy.   Not 
       all restaurants are the same, either are multivitamins.
-  Most research is performed on poor quality multivitamins.
-  Supplements do work, we see it in research all the time.
-  Wrong conclusions drawn from a study or report adds to confusion on 
       if people should take vitamins or not.
-  Don't just ask anyone about vitamins, not all health professionals are
       educated on nutrition.  
-  If your vitamin has these on the label, you may want to put it back on the self:
       1)  Calcium Carbonate- poor absorption
       2)  Magnesium Oxide- poor absorption
       3)  Zinc Oxide- poor absorption

Breast Cancer Presentation at Amer Cancer Soc.
- 90% of US population has chemical BPA in thier body, avoid plastics
- DDT is a pesticide, residue in soil and still used in other countries
       Buy organic foods if possible to avoid this
-  PCB's have been shown to increase risk of breast cancer
       Watch out in fish and cheap fish oils
-  Obese cancer patients have 30% increase risk of death  
-  Glutamine= 36 clinical studies in the last 20 years:
       Show glutamine improves patient health without increasing 
       tumor growth, inhibits cancer cell growth, and induces 
       cancer cell death - Eur J Nutr 2010
-  Vitamin A- has been shown to suppress growth of breast cancer cells
-  Carnitine can prevent the nerve pain due to chemotherapy
-  Vitamin E plus Tamoxifen has the potential to increase patient 
       survival
-  Vitamin D has been show to inhibit breast cancer cell growth 
       and induce breast cancer cell death
-  Melatonin helps reduce breast cancer risk....
       Turn the lights and TV off and GET SOME SLEEP
-  Ursolic Acid= in apples, bluebeerries, cherries, anc cranberries 
       has the ability to decrease growth of some breast cancer lines
-  Sulforaphane is a product in Broccoli that induces cell death in 
       some breast cancer cell lines
-  Always speak to your doctor 1st when trying to combat breast cancer

Recent fish oil research comments: 7/15/2013
- Recent article published in July 2013 suggests there is an association
between fish oil and heightened risk of prostate cancer.  Don't be too quick to
avoid fish oil yet.  
- Data was retrospective and taken from a larger study not intended to examine
the relationship between fish oil and prostate cancer.  The study was not designed
to determine any of the conclusions reached by the author.
-  The results conflict with results from other studies that do suggest omega-3
fatty acids offer protective benefit against prostate cancer.  These other studies
were designed to look at the relationship between fish oil and prostate cancer.
- Identifying one marker in a population with a given condition does not prove causation,
especially a marker that is so easily influenced by diet and behavior and is only measured 
at a single point in time.
-  The authors of the study did not assess any of the participants dietary intake of fish oil or supplements,
study results are wholly based on results of a single blood test.
-  The population of subjects had a number of risk factors that can skew the results:
- 53% of subjects with prostate cancer were smokers
-  64% regularly consumed alcohol
-  30% had 1st degree relative with prostate cancer
-  80% were overweight or obese 
-  All of these factors increase risk of prostate cancer
-  An extensive amount of studies exist that support the anti-inflammatory effects of Omega-3 fatty acids and the authors give no mechanism or attempt to explain how fish oil may cause tumorgenesis.  
-  Overall, given the inconsistent data in the study, it would be premature at this point to stop eating fish or taking fish oil supplements.  - Thorne Research 2013

Bullet points from the Arthritis seminar: 6/19/2013
-  1 lbs of weight loss reduced stress on knee by 4 lbs. 
 Walking 1 mile reduced knee stress by 4,800 lbs.
 So keep weight down even if its only by 5 lbs
-  Foods to help fight arthritis:  Omega 3 (if supplements 1500mg EPA + DHA),
 Curcumin, Ginger, Bromelain (pineapple extract)
-  Activity does reduce arthritis symptoms:  Chiropractic adjustments, moderate
 intensity exercise (swimming, biking, walking), strength training
-  Acupuncture shown to reduce severity of symptoms of arthritis 


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