November 20, 2016

Newtrition Week 2

Newtrition Week 2

Week 2 of Nutrition News!! Catch it all below!

  1. Vitamin D is linked to longer breast cancer survival: Women with vitamin D levels higher than 25 had a 28% increased likelihood of surviving over the course of one study, compared to those whose serum levels were less than 17 nanogram per milliliter. This effect was even more pronounced in premenopausal women, who had a 55% more likely chance at survival.
  2. Intermittent fasting is effective for both weight loss and metabolism boost. It helps regulated fat burning hormones by lowering insulin, increase blood levels of human growth hormones (fat loss promoter) in men, and a rise in blood levels of norepinephrine (improves alertness and attention and leads to larger amounts of fat available for your body to burn). Despite long periods of time without food decreasing metabolism, short periods of fasting have been shown to boost metabolism by up to 14%. Research also shows that fasting could preserve muscle mass better than calorie restriction due to its effect on at burning hormone. Though another study found no difference between lean body mass of people who were fasting vs those on calorie restriction after eight weeks. After 6 months though, the fasting group lost less lean body mass. Some do the 5:2 diet (5 days a week eating normally, 2 days a week eating 500-600 calories), other try the alternate day fasting, or the 16/8 method (fasting for 16 hours, eating normally for 8).
  3. Benefits of honey and cinnamon combined: may reduce inflammation, may help treat neurodegenerative diseases, and may help protect against cancer. Ceylon cinnamon is the better choice. Honey is an effective cough suppressant and a powerful treatment for wounds and burns as it has both antioxidant and antibacterial properties. The combination of these foods may improve heart health, treat wounds, and lower blood sugar by increasing insulin sensitivity, as honey has less impact on blood sugar levels than sugar.
  4. 10 ways to improve gut bacteria: eat a diverse range of whole foods, eat lots of vegeatbles, legumes, beans and fruit for their high fiber properties (food for the gut), eat probiotic foods (yogurt, kimchi, sauerkraut, kefir, kombucha), don’t eat too many artificial sweeteners, eat prebiotic foods (these promote growth of beneficial bacteria bifidobacteria and may help reduce symptoms of metabolic syndrome in obese individuals), breastfeed for at least six months (more bifidobacteria), eat whole grains (contain non-digestible carbs and promote the growth of bifidobacteria, lactobacilli, and bacterioidetes – the good guys), eat a plant-based diet, eat foods rich in polyphenols (cocoa and dark chocolate, red wine, grape skins, green tea, almonds, onions, blueberries, and broccoli – aren’t digested well by human cells buyer are efficiently broken down by gut microbiota), take a probiotic supplement – may improve microbiota after certain diseases.
  5. Effects of Epsom salts: Contains magnesium, which is shown to be effective for contipation, insomnia and fibromyalgia. Some research shows magnesium is better absorbed from Epsom salts than orally. Adequate magnums levels are also necessary for sleep and stress management. It is also effective for constipation, as it draws water in to the colon and promotes bowel movement. This can be taken orally (2-6 tsp of Epsome salt dissolved in at least 8 oz of water – having a laxative effect in 30 minutes to 6 hours). It also may help with muscle soreness, as adequate magnums levels are helpful for the body to use glucose and lactic acid. Magnesium can have a laxative effect, as well as nausea, headache, lightheadedness, and flushed skin. In extreme cases, it can also lead to “heart problems, coma, paralysis and death).
  6. Studies have been shown that restricting carb intake may be helpful for diabetics. Limiting carbohydrate intake to less than 10% of calories per day (20-50grams) may lower blood sugar, promote weight loss and improve health markers in people with diabetes and pre diabetes.
  7. There is no significant link between cholesterol intake and risk of heart disease.  The amount of cholesterol in diet and that in body are very different. Most people can adapt to a high intake of cholesterol, and so dietary cholesterol has little effect on blood cholesterol levels. While heart disease is driven by lipoproteins that carry cholesterol, dietary cholesterol has little to no effect on this. Eggs, for example, contain a significant source of dietary cholesterol but studies do not show an association with elevated risk of heart disease, and they may even improve lipoprotein profiles. Grass-fed beef, whole eggs, full-fat diary, fish oil, shellfish, sardines and liver are all high in cholesterol, and also are nutritious. Losing weight, increasing physical activity and eating healthy diet can all help lower cholesterol.
  8. Metabolism foods: protein-rich foods, iron, zinc, and selenium-rich foods (due to proper thyroid functioning), chili peppers, coffee, tea, legumes and pulses (create short chain fatty acids in the gut, which may help your body use stored fat as energy and maintain normal blood sugar levels), spices like: ginger powder, grains of paradise, cayenne pepper; cacao, apple cider vinegar (increase in certain enzymes that prompt the body to decrease fat storage and increase fat burnin, coconut oil (high in medium chain triglycerides – once absorbed, they go directly to the liver and are turned into energy, so are less likely to be stored as fat, water, seaweed (great source of iodine to help thyroid hormone regulation.
  9. Psyllium husk: relieves constipation, help treat diarrhea, lower blood sugar levels, boost satiety and aid weight loss, lower cholesterol levels, reduce blood pressure, lower triglyceride levels, reduce risk of heart disease, promote short chain fatty acid production and decrease digestive discomfort in patients with ulcerative colitis and crohn’s disease.
  10. Two lifestyle tweaks to improve blood sugar: 1. take short, post-meal walks (decreased blood sugar levels by up to 22%) 2. eat your carbs last: eating proteins, fats, and fibrous vegetables slows the speed at which the body absorbs carbohydrates. When eating carbs last, blood sugar levels were 29% lower after the first half hour a, 37% lower after one hour and 17% lower after two hours.
  11. Glyphosphate (main ingredient in herbicide): show to harm critical beneficial bacteria, causing an overgrowth of pathogens, which in turn produce toxic phenols that cause inflammation. Glyphosphate has also been linked to liver, kidney, pancreatic, thyroid and colon cancer, as well as ADHD, alzheimer’s, birth defects, brain cancer, breast cancer, diabetes, heart disease, obesity, Parkinson’s, and MS.
  12. Inositol: part of the B vitamin family, and is a carbohydrate present in foods like: citrus fruits, melons, nuts, oats, seeds, beans, corn, brown rice, lecithin, liver and hchick peas. Its primary function is to assist fat cells move through the liver and not accumulate in the body. It’s also been shown to maintain proper brain health by assisting in the healthy function of neurotransmisters. Researchers have found it can assist with eating disorders, promotion of good sleep, tamping down anxiety, losing weight, and battling depression, liver detoxification and boosting circulation. It may also be a strong preventative substance for many forms of cancer.
  13. Top alkaline foods: flax, spinach, cabbage, pumpkin, buckwheat, olive oil, avocado, lmelons, chia seeds, cilantro, basil, and broccoli.
  14. Yo-yo dieting is dangerous for women’s hearts: In one research study, a group of normal-weight women confessed to weight cycling. These women were 3½ times more likely to have sudden cardiac death than women with stable weights. Additionally, yo-yo dieting in normal-weight women was associated with a 66% increased risk of coronary heart disease deaths.
  15. Low vitamin D levels linked to bladder cancer: the epithelial cells lining the bladder cells respond to vitamin D and activate an immune response. Vitamin D helps these transitional epithelial cells identify abnormal cells before developing into cancer.

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