The days are growing longer, yet many of us are still suffering from ‘seasonal affective disorder,’ commonly known as the winter blues. For most people, seasonal affective disorder symptoms start in the fall and continue throughout the winter months, causing fatigue and moodiness. The winter blues are a real physical reaction to the world we live in.  Reduced sunlight can lower serotonin levels and cause depression. A regular exercise routine works wonders and should be part of your daily regimen, but there are also specific foods and nutrients to help you chase the blues away!

• Omega 3: Omega-3 fatty acids are plentiful in the brain abd is the top fat found in the synaptic connections between study of nearly 100 boys found that those with lower levels of omega-3 fatty acids had more learning and behavioral problems  than boys with normal omega-3 fatty acid levels. Vital to normal growth and development,  omega-3 may be just as important to the elderly as it is to newborns, with low omega-3 levels possibly being a contributing factor in stroke and Alzheimer’s disease. Omega-3s are found in fatty fish, such as salmon, shrimp and sardines, or in flax seeds and walnuts.  Studies have found that the populations that eat the most fish have the lowest rates of depression, bipolar disorder, postpartum depression, and seasonal affective disorder.
• Lycopene: Lycopene helps maintain mood by preventing the formation of pro-inflammatory compounds like interleukin-6, that are associated with depression. It also protects against different cancers, including breast, prostate, and pancreatic cancers. One study of elderly nuns found that those with the most lycopene in their blood lived an average of eleven years longer than those with the lowest levels!  Tomatoes are a great source of lycopene and also contain iron, tryptophan, and vitamin B6: the main ingredients needed by your brain to produce important mood-regulating neurotransmitters like serotonin and dopamine. Watermelon is another terrific source of lycopene. Different studies have found that  you can boost the levels of lycopene by up to 40 percent by letting it sit at room temperature for several days.
• Capsaicin: Capsaicini is the nutrient that creates the heat in chile pepppers and is the pepper’s natural protection agains pests. What does that mean to us?  The brain is filled with receptors for capsaicin, which respond to the heat of capsaicin by releasing endorphins, the peptides produced by pituary glands that are related to morphine and have a calming effect. Capsaicin also destroys carcinogens in our food and has even been shown to protect the brain during liver failure.
• Folate: Beets are one of the best sources of the B vitamin folate. Folate is crucial for good mood, memory retrieval, and  the speed of thought processes. Beets are also packed with betaine, which our brain uses to form SAM-e, a natural antidepressant and uridine, which aids in the production of  the brain’s synaptic connections. A combination of uridine and omega-3s has been show to be as effective as prescription antidepressants in animal studies!

Follow some simple to fitness and nutrition guidelines, and you’ll trade those blues in for a rosy outlook!

Digestive Health
People with Crohn’s disease have ongoing inflammation of the gastrointestinal tract, and usually occurs in people between ages 15 – 35. Join Peter on Sunday, February 12th at 8 p.m. on WJR News/Talk 760 when he shares his experiences with Crohn’s disease and how you can take back your life!

Peter Nielsen demonstrates the health benefits of exercise for seniors in his new YouTube video. Exercise could add years to your life …

Prostate health is one of the most important health issues facing American men due to the fact that prostate cancer is the second leading cause of death for all males in the United States!

Prostate cells grow because of high levels of testosterone and a substance called IGF-1, a polypeptide hormone that can influence growth and survival of cells. IGF-1 is a key reason why American males should avoid testosterone supplements whenever possible. Growth hormones are also very risky for men concerned about prostate health.

New research shows that saw palmetto reduces IGF-1 levels and inhibits prostate growth. Foods and supplements rich in vitamin E can also provide prostate protection. Fruits and vegetables are a potent weapon for prostate health, men who routinely get at least three servings a day can cut their risk of prostate cancer by as much as half. Other studies of men who drink green tea or take green tea extract as a supplement have found a reduced risk of prostate cancer. If you like to drink tea, consider choosing green tea. Diets rich in isoflavones have been linked to a reduced risk of prostate cancer. Sources of isoflavones include kidney beans, tofu, chickpeas, lentils and peanuts.

The first step to prostate health is a healthy diet.  Bon appetit!

Don’t let the unseasonably warm weather fool you, it’s still the time of the year for colds.  Dressing for the season and keeping warm is important, but so is nutrition and overall fitness.  A healthy diet and exercise program  can protect yourself from catching a cold and aid in your recovery. You can add some specific food food items  to you diet to aid in boosting your immune system against colds and flus. 

• Mushrooms are rich in selenium and antioxidants. Low levels of  selenium have been linked to increased risk of developing severe flu, while the B vitamins riboflavin and niacin found in these mushrooms promote a healthy immune system.
• Almonds may bolster your immune system against the effects of stress and are rich in vitamin E, which help boost the immune system.
• Garlic gives you several antioxidants to protect the immune system.
• Tea is rich in disease-fighting polyphenols and flavonoids … and relieves stress!
• Spinach is a “super food,” and is nutrient-rich.  It has folate to aid in the production of new cells and repair DNA, along with fiber and antioxidants.
• Oysters are rich in the mineral zinc. Not an oyster fan?  A recent study tested the effectiveness of zinc lozenges in treating colds, and the researchers found that cold-infected volunteers who chewed on a 23-milligram zinc gluconate lozenge every 2 hours had significantly shorter colds than cold-infected volunteers who sucked on a placebo.
• Sweet potatoes add the antioxidant beta-carotene to your diet, and are very efficient at removing free radicals from your system.

Other good rules of thumb to protect youself include:

• Eat fruit and vegetables that are rich in vitamins A and C, such as citrus fruit, dark blue and red berries, carrots, beetroot, and green peppers.
• Eliminate refined sugar, fatty dairy products, meat and white flour to reduce mucous prouction.
• Avoid stimulants such as coffee and alcohol that increase stress, and can depress your immune system.
• Drink at least 8 large glasses of water per day to help flush toxic by-products out of your body quickly and efficiently.

Good nutrition is vital to avoid or recover from a cold. Eat healthy and strengthen that immune system — you’ll discover that colds may not be so common after all!

February is National Heart Health month, so this week Peter’s Principles is focusing on the best ways to take care of your heart. Heart disease knows no age, but even with a strongly inherited predisposition to this condition, you can cut your risk drastically!  Join Peter on Sunday, February 5th at 8 p.m. on WJR News/Talk 760 to learn about a heart healthy lifestyle. It’s easier than you think!

The buzz about raw food diets has gone up a few decibels over the last couple years! This week’s YouTube video, Peter talks to raw food expert Andrea McNinch on the benefits of adopting a raw food diet.

Juicing machines are a excellent way to ensure you’re drinking drinking the freshest fruit and vegetables, but they have a downside.

Juicers extract the nutrients from fiber and plant cells, making them immediately available to your body, but strain out most of the fiber and minerals! On the other hand, a blender can be the perfect pulp solution for enjoying everything your fruit and vegetables have to offer. Blending retains all of the fruit’s natural fiber, vitamins, minerals and essential nutrients! Nothing is thrown out! Your homemade smoothie can be even better than eating whole fruits and vegetables because you can consume more in a single smoothie than eating a multiple helpings of of the same food!

Juices are delicious and healthy, but try a fiber-rich blender shake for that extra nutritional punch!

The lack of local fresh vegetables in the winter can wreak havoc on a healthy diet, but there are nutritious and tasty options. In temperate climates, beets are in season all through spring, in our northern areas they’re easily stored and retain their flavor. They’re not just a replacement for more desirable veggies, they’re stars in their own right. 

Long valued for their blood-building properties, beets also naturally detoxify the blood. Recent studies indicate that betaine, a by-product of beet sugars, contributes to the prevention of coronary and cerebral artery diseases. Beets are high in carbohydrates, low in fat and contain phosphorus, sodium, magnesium, calcium, iron, and potassium.  They are also an excellent source of fiber, vitamins A and C, niacin, and biotin. Beets also contain folic acid, which is recommended for pregnant women because it may lower the risk of spina bifida in newborn infants. What does all this mean for you?

• High in nutrition and low in calories, beets are a great choice for dieters. And they’re filling! Adding beets to your menu can help you lose weight while raising your energy levels.
• The significant amount of vitamin-C found in beets offers a natural antioxidant, ridding the body of deleterious free radicals and protecting against the development of cancer.
• Beets are high in carbohydrates making them a great source of energy.
• Studies have shown that beets guard against cancer, especially colon cancer.
• Considered one of the top ‘detox superfoods,’ beets contain  mixture of natural phytochemicals and minerals that make them powerful infection fighters, blood purifiers, and liver cleansers. These phytochemicals also help boost cellular oxygen intake of oxygen, making beets excellent overall body cleansers.

And you can eat it all!  Beet greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A and actually contain several times more of these compounds than the roots. The vitamin A assists in maintaining healthy mucus membranes and skin and is essential for vision while the flavonoids help to protect from lung and oral cavity cancers.

Like most root vegetables, beets are delicious slow-roasted or raw in salads, and their deep-red color is a visually beautiful addition to any meal.  Give them a try and beet those winter blues!

Winterize Your Workout
It’s stunning, thirty percent of all people don’t exercise at all during the winter months. In Winterize Your Workout, Peter shows us some creative things that we can do even when the weather is sub zero.  Sit down with the whole family and join Peter on Friday, January 27th at 12:30 p.m. and Sunday, January 29th at 4:30 a.m. on ABC, Channel 7 in Detroit to see how you can get outside and enjoy some great winter activities. Winterize Your Workout is also available online at http://petersprinciples.tv/featured-shows/winterize-your-workout-2/.

Bone Health
If you think joint pain and brittle bones are an inevitable result of aging, think again. It’s never too early to start thinking about your bone and joint health. Join Peter Sunday, January 29th at 8 p.m. on WJR News/Talk 760 for a great show on building and maintaining bone strength.

Every Young Person is a Story Waiting to be Told!
Peter will share his inspiring, remarkable story, and how God is continually changing his life! This event is a great way to get your New Year started…reserve your seats today!

Highland Park Baptist Church
28600 Lahser Road (at 12 Mile Rd.), Southfield, MI
Thursday, January 26, 2012 – 6:30 pm to 9:30 pm
$35 per person (Tables seat 8)
For more information or to reserve your place call Dale Bishop at 313-310-3946 or Vicky at 313-535-3800

New Year’s Diet and Digestion with Peter Nielsen
Learn the “why’s” of how the food we eat affects our digestive system. Learn about diet modifications that can help alleviate digestive issues. Peter’s helpful diet suggestions can also assist you in losing weight. Sign up today to discover the link between how what we eat affects how we look and feel!

Better Health Store
Saturday, Jan 28th

11 a.m. in Novi
42875 Grand River Ave
Novi, MI 48375
Phone: 248-735-8100

2 p.m. in Grosse Pointe
19850 Mack Ave.
Grosse Pointe, MI 48236
Phone: 313-885-5000