NN June Tomatoes and LPP (PDF)

URBAN HARVEST EASTSIDE MARKET

JUNE NEWSLETTER 2013

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N a t u r a l l y 

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REDEFINE YOUR RELATIONSHIP WITH FOOD

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Tomatoes as treatment for:
Heart Disease
Cancer (especially Prostate)
Inflammation
Obesity

Famous for their high content of the
antioxidant lycopene, tomatoes already
have a good name! Tomatoes are filled
with various types of antioxidants and are
a great source of vitamin C. The combined
antioxidant super power of a tomato works
in protecting various areas of the body
including the blood stream and heart.
S
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O M AT O
Another important antioxidant found in
tomatoes is alpha-tomatine, a saponin
Your Farmacy: Did you know there are almost 8,000 kinds? With such a vast selection of phytonutrient which plays a role in
increasing cell death of prostate cancer
different shapes, sizes, and colors; it’s hard to keep up with all of the tomato species.
cells. Some research studies highlight red
Some of the more popular varieties include; plum, heirloom, beefsteak, and cherry. Unripe
tomatoes are green and firm but become bright red and soft as they ripen. Chose a tomato produce items as boosting metabolic
that is semi firm to slightly soft but is not mushy. Store bought tomatoes that are still on the function aiding in burning calories.
vine are thought to be more flavorful since they are allowed to ripen naturally. Ripe tomatoes Antioxidants also play a major role in
preventing Cardiovascular Disease.
are best kept at room temperature and tend to lose their flavor when stored in the fridge.
Lycopene helps reduce the risk of
atherosclerosis by preventing lipid
Y o u r F oo d -a s - me d i c i n e Pr es c r i p t i o n
peroxidation. This same antioxidant may
Preparing your tomatoes in a variety of
Italian Stuffed Tomatoes:
help lower LDL cholesterol as well as
5 local farm fresh tomatoes
ways is the best way to obtain all of the
triglyceride levels making tomatoes a
¼
cup
chopped
yellow
onion
healthy benefits of a tomato. Eating your
1 yellow bell pepper
lethal weapon in
tomatoes raw ensures the highest amount
1 zucchini
the fight against
of vitamin C. Stewing tomatoes creates
1 minced garlic clove
heart disease.
higher concentration of Lycopene. If buying
1 tbsp butter
Nature’s Doctrine
1 tbsp Balsamic vinegar
canned tomatoes look for organic tomatoes
½ cup goat cheese
of Signatures
in BPA free cans. The acidity of tomatoes
½ cup fresh Basil leaves
will leach out toxins from the can.
Ever notice this
1 tbsp parmesan (optional)
Summer Tomato Salad:
striking resemblance before? It’s not by
Salt & Pepper to taste
3 large yellow tomatoes
accident that the inside of a heart healthy
Preheat oven to 375 F. Slice tops off
2 cups chopped watermelon
tomatoes (about ½ below stem) and empty tomato resembles the fleshy and vital
1 tbsp lemon juice and zest
organ that is the human heart. “The
out the insides. Dice zucchini and bell
1 tbsp chopped mint
Doctrine of Signatures” is a belief
1 tbsp chopped basil
pepper. Sautee onions, zucchini, bell
2 tbsp pine nuts
coinciding with nature explaining why
pepper, and garlic in butter. Cook until
½ tsp each of salt and pepper
some of the food we eat is beneficial to
onion is no longer opaque. Remove from
In large salad bowl add watermelon and
heat and set aside. Chop basil (save 1 tbsp the organ it resembles. Similar in
tomatoes. Evenly distribute lemon juice with
for topping). Add salt, pepper, and vinegar appearance to the four chambers of the
the watermelon and tomatoes. Add in basil
human heart, the inside of a tomato is
to bowl. Stir in basil and goat cheese.
and mint and gently stir in the fresh herbs.
also bursting with vitality in the form of
Spoon mixture into tomatoes top with
Add salt and pepper to taste and top with
heart healthy phytonutrients.
parmesan and basil. Cook for 10-15 min.
pine nuts. Serve chilled.

T

STATIN DRUGS MORE HARMFUL THAN HELPFUL?

Depression, low testosterone, and muscle pain are some of the common
side effects and that are due to the mechanism of how these drugs work.
“Statin” drugs (Crestor, Lipitor, Simvistatin etc.) are a group of drugs that
decrease the production of cholesterol by inhibiting the enzyme HMG CoA
reductase. The production of cholesterol by the body is actually an essential
component to several biological processes. The most basic function of
cholesterol is cell wall structure and without it cells are left vulnerable to
oxidative damage. If oxidative stress occurs the immune system responds by
increasing inflammation and plaque formation leading to atherosclerosis.
Another major function of cholesterol is its role in steroid hormone synthesis.
Without cholesterol hormones such as Vitamin D and Testosterone cannot be
made. Along this same pathway Co Q10 and serotonin are made as well.
Disruption in serotonin production is often associated with depression and or
insomnia. Lastly, muscle pain and weakness from “statin induced myopathy”
occurs due to the suppressed production of Co Q10. Some researchers believe
the reduction of Co Q10 relates to the development of diabetes increasing risk
by 10% in those taking a statin drug. Disrupting a normal biological pathway is
risky and there are approaches with food-as-medicine that address
inflammation, the underlying cause of heart disease and stroke, while lowering
cholesterol levels without blocking an essential metabolic pathway. In most
cases a therapeutic diet might be the best treatment and is always the best
preventative measure.
What your Lipid Panel isn’t telling you
A standard Lipid Panel from the doctor’s office is often misleading or insufficient
for prediction of cardiovascular health. Half of the population that has suffered
from a heart attack had normal cholesterol levels according to The National
Heart, Lung, and Blood Institute. Controversial to what most Americans are told,
it is not uncommon to see those with “high” cholesterol levels to live a long and
healthy heart attack free life. It is now
understood that the lipoprotein particles
responsible for transporting cholesterol
give a better indication of
cardiovascular health. Your standard
cholesterol panel uses algorithms
(calculations) to determine your
cholesterol make-up into HDL,
Triglycerides, and LDL molecules
rather than assessing actual particles
present. The bad cholesterol has
impact beyond this value and is sizespecific for risk factor.
Size Matters! It is only when these LDL particles become oxidized that they
become a threat to our health. Small dense LDL particles are more likely to be
oxidized than large buoyant particles. Small dense LDL particles or an increased
number of particles put someone at greater risk for atherosclerosis (plaque
formation). This could explain why a person can have high LDL numbers with
no CVD complications yet another person could have moderate LDL numbers
yet suffer from multiple CVD complications. What is a good marker for CVD?
LPP particle tests look at size of molecules, a particle count, and assessment of
inflammation the root cause of CVD!
Ask Ali about the SpectraCell LPP test offered at Naturally Nourished!

DE

, LD, C
D
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r
e
Ali Mi!

Ali Miller is a registered
dietitian, certified diabetes
educator, weight management
specialist, and therapeutic
healthcare practitioner
applying functional medicine
to address the underlying
causes of illness. Ali’s private
practice, Naturally Nourished, serves to
encourage wellness in the community
through nutrition education, cooking
classes, individualized treatment plans,
and counseling on intuitive balanced
eating. With a mission deeply rooted in
sustainability of our food systems, Ali
teaches clients an "outside the box"
approach to healthy eating helping clients
discover foods that curb cravings and
address nutritional needs with a food as
medicine approach.
She promotes clean eating and works to
unveil the hidden truth on toxins in our food
system while sharing the significant
benefits of consuming local, organic, and
wild pasture-raised foods!
UPCOMING EVENTS:

Natural Foods 10-Day Detox class
WEDNESDAY JUNE 5TH 5:45-7PM $55
A safe, nutritionally-supported detox can help
rid the body of harmful toxins and restore
balance using natural non-processed foods.
Learn about foods to include in your plan to
support your body in cleansing and harmful
ingredients and processed foods to avoid.

Food-as-Medicine: Diabetes
Treatment and Prevention Class

TUESDAY JUNE 11TH 5:45-7PM $55
You will learn about foods that affect your blood
sugar levels, eating habits and lifestyle
changes to regulate blood sugar metabolism,
and about foods that function as medicine
fighting off diabetes in a variety of
mechanisms! You will learn how to use a
glucometer, what the numbers mean, and how
to be the detective of your body and the person
in control of managing your wellness!

Natural Foods Grocery Store Tour $55
Thursday June 20th 6pm-7:30pm at
HEB on Buffalo Speedway

Naturally Nourished RD

Ali Miller, RD, LD. CDE
www.naturallynourishedRD.com
713.800.6679