What's New in Natural Foods

In This Issue

Supplements as Substitutes?
B's Are For Brain Health
Minnesota Baby Expo
April Meals

Hi Everyone,

We're spring-ing into action here in April with some important-to-know information. Actually, my goal is to impart important information relating to your health every month, but today I'm tackling a sometimes-controversial topic: supplements. So read on. Also, if you're looking for ways to keep your brain in good working order over the course of your life, read further to understand the role that our diets play in brain health. Here's hoping April showers don't go overboard and we have the makings for a delightful spring season.

Supplements as Substitutes?

Sometimes I think they are not joking -- those futuristic articles saying that some day our meals will be replaced with a pill. We'll sit down for dinner, unfold our napkins and swallow a pill with a big gulp of water. Not an appetizing picture of the future. Surely we won't give up food! Our bodies evolved to eat food. To taste and enjoy food, trusting our senses to tell us what's good.

People often ask me whether they get the same benefit from swallowing a vitamin tablet as they do from eating a well-balanced meal. Or if they don't eat dairy foods, does a calcium pill cover them?  The short answer is no. It matters that your nutrients come from natural foods.

Nutrition science is very young
We're learning new information about – and discovering new – nutrients all the time. A case in point: last month's newsletter highlighted a familiar food – the potato – that turned out to have previously unknown benefits (great news for potato lovers). We've also learned that nutrients don't exist in isolation. Foods contain millions of different molecules that interact with each other in multifaceted ways.

So what happens if we pull just one strand out of a complex web? Could isolating nutrients lead to unforeseen imbalances? For instance, we know our bodies need calcium, but in order to absorb calcium we need to have magnesium. If we take a lot of calcium alone, then we deplete our store of magnesium (I said it was complex). The body's use of calcium also requires vitamin D, dietary fat and a host of other nutrients to be beneficial. That's why a product like orange juice fortified with calcium isn't a source of bona fide nutrition. You need all those "nutrient helpers" to make calcium effective. Therein lies the "web."

Food is the better choice
No matter how fancy the technology, no one can distill the essence of a whole food into a pill. Powdered miracle-berry-of-the-week supplements will never give our bodies the nutritional potency of eating real fruit or of tasting the juice in our mouths. This is not to say that there is no place for supplements – there are many situations in which good quality supplements are appropriate. But they can never replace a good diet.

B's Are For Brain Health

If there were a food that kept your brain in sharp working order, would you eat it? Well, begin by stocking up on natural whole foods. Get the power of the B vitamins on your side! I wrote about the B's in more detail in 2008 (link to march 2008 newsletter), but it bears repeating as our largest population bubble continues to age. Basically, you need your B's to produce neurotransmitters (chemical messengers brain cells use to communicate), and to maintain the myelin sheath around our nerves (including nerves in the brain). Had some foggy thinking, memory loss or even a mood disorder? It may be a lack of B's.

Foods containing the big three
You can protect the health of your brain (and heart) by eating the right foods and avoiding those that work against it. The three particular B vitamins I'm talking about here - folic acid, B6, and B12 - are used to eliminate a metabolic byproduct called Homocysteine, which damages blood vessel walls and contributes to cognitive decline and Alzheimer's disease (as well as heart disease and stroke). This is big news! Folic acid is found in liver, dark leafy greens and whole grains, B6 is found in dark leafy greens, meats, egg yolks and dairy products, and B12 is found in all animal products.

Foods that deplete the big three
You may want to reconsider your coffee habit, as unfortunately, caffeine takes all three B's right out of your system and is proven to increase your levels of homocysteine. Other nutrient-depleting culprits are refined carbohydrates such as white flour products and sugars, as well as certain medications, including aspirin, diuretics, blood pressure lowering drugs, stomach acid blockers and birth control pills.

Learn More
This is such an important topic, that I teach a whole class about how good nutrition can help promote clear thinking, strengthen your memory and support overall brain health. The class is called "Foods for Building Brain Power" and will happen on April 15th at the Wedge Coop in Minneapolis. Advance reservations are required: 612-871-3993.

Minnesota Baby Expo

Whether you're expecting, a new mom, or a mommy veteran who wants some fresh ideas, make a date to attend the Minneapolis Convention Center the weekend of April 10th and 11th for the Minnesota Baby Expo, sponsored by My Healthy Beginning magazine. There will be speakers, childbirth professionals, yoga, storytelling, toy making demonstrations, booths with earth-friendly products, and cool stuff for moms and kids. Plenty of fun activities for the little ones, too. "Diaper Derby," anyone? I'll be there on Saturday presenting "Nutrition for Breastfeeding" (11:15 – 11:45) and "Can't Breastfeed? Healthy Alternatives" (1:15 – 1:45). I'd love to see you there, so make sure to come by my booth and say hi!

April Meals

Dinner with Jennette meal plans help you create delicious balanced meals that are naturally rich in nutrients, including those brain-building B vitamins. This month try such dishes as "Turkey with Blueberry Thyme Pan Sauce," "Easy Curried Chicken" and "Shrimp with Walnut-Cilantro Pesto." These are recipes that don't require much fuss – you can make them on a work night. And when you download each meal plan, you get a timesaving grocery list that makes your trip to the store a breeze. Complete meals for complete nutrition couldn't be more convenient. Give it a try!

I appreciate your spreading the word by forwarding this newsletter to your friends and family members who value good health. And, as always, I invite your feedback and ideas.

Best,
Jennette