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The Three Biggest Offenders
The first step to choosing a diet which promotes healthy living is getting rid of the three biggest offenders when it comes to poor food choices: unnatural (trans and saturated fats), sugars and sodium. Cutting these three to a minimum in your diet will solve the majority of your problems when it comes to healthy eating. If you are already consuming a lot of these right now, it might not be such a good idea to try and turn away from them all cold turkey. Instead, take one week to focus on cutting back on your sugar consumption, then one week on saturated fats, and finally (the hardest of all) work on cutting out sodium.

While doing this it’s important to remember that fats and carbohydrates are nutrients which your body needs to be healthy. Cutting them out completely is going to lead to bigger health problems long term. Focus on eating healthy fats and carbohydrates which come from whole grains and unrefined wheat products. A good guide is 50% of calories from good carbs, 30% from lean proteins (meats with natural fats, nuts and legumes) and 20% from natural fats.

The More Natural, the Better
In addition to cutting out these three main offenders, it’s important to remember that natural living is healthy living. Every year, thousands of new food products arrive on the market which are made by companies promising a convenient solution for healthy weight loss or healthy eating. However, the majority of these popular fad diet or convenience foods contain TONS of unnatural preservatives which can harm your body and wreck your metabolism. The best defense against this is to eat organic whenever possible and to avoid processed foods. While this might cost more money, it’s important to remember that it will save you a fortune in medical bills down the road. An ounce of prevention is worth a pound of cure.

It’s More Than Just Food
In addition to eating healthy foods, there is one other crucial element of healthy living which far too many of us overlook: proper care of your mental and emotional health. If you are emotionally healthy and have a strong sense of self-worth and confidence, you will be much less likely to pollute your body with junk food and to let it deteriorate for lack of proper exercise. This means that in addition to consuming healthy foods, it’s important to make sure that you are on a good emotional “diet” as well.

The use of positive self-talk, affirmations for weight loss and positive autosuggestion can make a world of difference in your mental and emotional health and inspire you to take better care of your body. Having a healthy diet in regard to what you put into your mind, is often just as important as having a healthy diet for what you put into your mouth. Make a commitment to identify the self-talk and the exterior stimuli which are chipping away at your emotional well being and work on getting them out of your life just as you got rid of sugar, unnatural fats and sodium consumption.

Conclusion
While this information is still fresh in your mind, stop and write down three actions steps that you are doing to take within the next week, or month. This will ensure that the positive momentum you gained from reading this will carry you towards positive actions and results.

Just eating healthy is not sufficient. You should also pay special attention to the way you cook. Here are some tips for cooking healthy food so that you eat healthy.

o It is important to use less fat in your cooking. The best way to do this is by using the 3-R method, which stands for remove, replace and reduce. Where ever possible, you should remove the food item that is instrumental in introducing fat into your food. A good example of this is sausage. You can either do away with the sausage in the food you are preparing or you can replace it with turkey kielbasa. If this not good enough for you, think of reducing the quantity of sausage you use so that the fat content in the food reduces.

o Use mono-saturated fat for cooking. A good example is olive oil. Avoid saturated fats as much as possible.

o Use less sugar in your recipes. Americans are eating more sugar than ever. A good for cooking healthy is to reduce the amount of sugar. This means less calories. Also avoid candy, soft drinks and frozen milk desserts. You should get around 6 percent to 10 percent of your daily caloric intake from sugar according to the USFDA. This amount to 9 teaspoons a day.

o Switch to whole grains, which would include brown rice and whole wheat flour among others. Whole grains have more nutrients, fiber and beta carotene.

o Eat a lot of fruits and vegetables. They are good source of essential nutrients, vitamins fiber and beta carotene. You can introduce fruits and vegetables like cantaloupes, bananas, winter squash, oranges, berries, mustard greens, cabbage, kale, spinach, tomatoes and Brussels sprouts in your recipes.

o Eat lean meat like chicken and turkey breasts, pork tenderloin, ground sirloin, center cut pork loin and extra lean ham. Just limit the serving to 3 to 4 ounces per person.

Free radicals and oxyradicals play an important role in the development and progression of many brain disorders such as brain injury, neurodegenerative disease, schizophrenia and Down syndrome.

Glutathione is the brain’s master antioxidant and plays an important protective role in the brain.

According to Dr. Jimmy Gutman, “The brain is particularly susceptible to free radical attack because it generates more oxidative by-products per gram of tissue than any other organ.”

Many neurological and psychiatric disease processes are characterized by… abnormalities in glutathione metabolism and antioxidant defenses.”

Generation of reactive oxygen species (free radicals) and oxidative damage are an important cause of neuron (brain cell) death from brain injury.

Chemicals that cause toxicity to certain brain cells are known to decrease cerebral glutathione (GSH), making the cells more vulnerable to reactive oxygen species (ROS). (1)

On the other hand, over-expression of the glutathione peroxidase (GPX) enzyme potently decreases cell death from brain injury. (2)

Brain Injury and Glutathione – The Gender Difference

Researchers at Children’s Hospital of Pittsburgh have found that males and females respond differently to brain injury. (3)

In animal models, levels of glutathione remain constant in females who have suffered a brain injury, but drop by as much as 80 percent in males with the same injury.

When glutathione levels drop, brain cells die much more quickly. This suggests that boys with brain injuries may require different life-saving treatments than girls.

N-acetyl-cysteine (NAC), a precursor of glutathione, already approved for use by the U.S. Food and Drug Administration to treat people who have overdosed on acetaminophen, may be an effective treatment for brain injury in boys whose brains are deprived of oxygen.

Brain Disorders and Glutathione – A Genetic Cause?

Genetics researchers have found that the glutathione S-transferase gene controls the onset of Alzheimer’s, Parkinson’s disease and determines, not if we get these diseases, but when. (4)

The glutathione S-transferase gene has previously been linked to the risk for Parkinson’s disease among people who used pesticides.

A previous article covered the importance of glutathione in Parkinson’s Disease.

Alzheimer’s Disease and Glutathione

Free radicals and oxidative damage in neurons is known to be a primary cause of degenerative diseases like Alzheimer’s disease.

Amyloid-ß peptide (Aß) accumulation in senile plaques, a pathological hallmark of Alzheimer’s disease (AD), has been implicated in neuronal degeneration.

Amyloid plaques encroaching on the brain increase the production of free radicals, or oxidative stress. Antioxidants, such as vitamin C and E “mop up” the damaging free radicals.

Glutathione (GSH) precursors can prevent death of brain cells induced by amyloid plaques in Alzhiemer’s disease, while substances that deplete GSH increase cell death. (5)

Evidence has been piling up over the link between the amount of an amino acid called homocysteine in the blood and the chance of developing Alzheimer’s.

For people not genetically predisposed to developing Alzheimer’s, cholesterol and homocysteine, largely caused by an unhealthy lifestyle, are the core causal factors.

Welsh GP, Andrew McCaddon, showed that the more homocysteine that patients with Alzheimer’s had, the worse their mental performance, and the worse their “cognitive impairment,” the less they had of the antioxidant glutathione. (6)

Glutathione and Mood Disorders

Studies have found that the mood stabilizing drug, valproate, used to treat epilepsy and bi-polar disorder, regulates expression of the genes that make glutathione-S-transferase (GST).

In addition, chronic treatment with lithium, another commonly prescribed mood stabilizer used in treating manic-depression, also increased levels of GST.

These findings led researchers to conclude that glutathione S-transferase may be a novel target for mood stabilizing drugs. (7)

Alcohol Consumption and Glutathione

Alcohol abuse is known to impair memory and other brain functions and increase brain cell death. A new study in rats has shown that alchol consumption causes fewer new brain cells to form and results in greater cell death. (8)

But rats that were fed alcohol along with Ebselen – a glutathione peroxidase mimic that acts as a free radical scavenger – showed no similar reduction in brain-cell formation and no increase in cell death.

Substances that Boost Glutathione Levels and Protect Brain Cells

Taking glutathione itself as a supplement does not boost cellular glutathione levels, since it breaks down in the digestive tract before it reaches the cells.

However, intravenous glutathione therapy and glutathione precursors or dietary supplements are effective in boosting intracellular levels of glutathione.

Intravenous Glutathione Injections: Intravenous glutathione injections have been shown to produce amazing and rapid results, in patients with Parkinson’s disease. Following even a single dosage of intravenous glutathione, many of the symptoms of Parkinson’s disease rapidly improve, often in as little as 15 minutes.

Glutathione Precursors: In the Alzheimer’s study conducted by Welsh GP, Andrew McCaddon, adding the glutathione precursor, N-acetyl-cysteine (NAC) to a protocol that lowered homocysteine levels by simple supplementation with B12 and folate, resulted in prompt, striking, and sustained clinical improvement in nearly all the patients. (9)

Cucurmin (turmeric):Studies have shown that the Indian curry spice, cucurmin, has neuroprotective effects because of its ability to induce the enzyme, hemeoxygenase-1 (HO-1), which protects neurons exposed to oxidant stress. Treatment of brain cells called astrocytes, with curcumin, increases expression of HO-1 protein as well as glutathione S-transferase. (10)

Ebselen: Ebselen is a glutathione peroxidase mimic and potent synthetic antioxidant that acts as a neuroprotective agent and an inhibitor of free-radical induced apoptosis (cell death). It can protect brain cells from the neuro-toxic effects of alcohol consumption. (8)

Undenatured Whey Protein: Undenatured whey protein provides glutathione precursors, has been shown to raise intracellular glutathione levels in clinical trials, and has anecdotally been reported to improve the symptoms of Parkinson’s disease.

References:
1. Journal of Neurochemistry, Vol. 88, No. 3, 2004 513-531
2. Journal of Neurochemistry, Vol. 87, No. 6, 2003 1527-1534
3. Researchers Find Brain Cells Die Differently in Males and Females; Pediatric Academic Societies Press release; 21-Apr-2004
4. Human Molecular Genetics, 2003, Vol. 12, No. 24 3259-3267
5. The Journal of Cell Biology, Volume 164, Number 1, 123-131; 5 January 2004
6. Biol Psychiatry. 2003 Feb;53(3):254-60
7. Journal of Neurochemistry, Vol. 88, No. 6, 2004 1477-1484
8. Proc Natl Acad Sci U S A. 2003 Jun 24;100(13):7919-24. Epub 2003 Jun 05.
9. Am J Geriatr Psychiatry. 2003 Mar-Apr;11(2):246-9
10. Can Curry Protect Against Alzheimer’s?; American Physiological Society (APS) Press Release; 16-Apr-2004