March 29, 2017

NEWtrition x January 14 2017

NEWtrition x January 14 2017

NEWtrition week of January 14th, 2017.

  • Foods for Sports Injuries: Certain foods may reduce the amount o time you body needs to recover from a sports injury. Spreading protein intake equally over four meals throughout the day may stimulate muscle growth more than an uneven distribution, and protein-rich foods at every meal and snack may prevent muscle loss after an injury. Vitamin C helps your body make collage, which helps maintain the integrity of your bones, muscles, skin and tendons, and so eating enough Vitamin C may help your body rebuild tissue following an injury. Vitamin C (citrus fruits, red peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango and papaya) are also anti-inflammatory. Consuming more omega-3 fatty acids (fish, algae, walnuts, flaxseeds, chia seeds) and less omega-6 fats (corn, canola, cottonseed, soy and sunflower oils) prevents excess inflammation from delaying recovery. Some studies show that omega-3 supplements may help increase the creation of muscle protein, and reduce he lossofo muscle / promote recover from concussions. Zinc rich foods (meat, fish, shellfish, pulses, seeds, nuts, and whole grains) contains many enzymes and proteins needed for wound healing, tissue repair and growth. Zinc sources from diet are better – supplements sometimes cause copper deficiencies. Calcium rich foods (dairy, leafy greens, sardines, broccoli, okra, almonds, seaweed) and Vitamin D (sunshine) helps the body absorb the calcium you eat, and so plays a role in bone injury recovery. Creatine (found in meat, poultry, fish) helps the body produce energy during heavy lifting and may enhance the gain of muscle mass and strength during periods of injury immobilization. Glucosamine (supplement) may be useful in decreasing joint pain and may help speed up bone reformation.  Magnesium (almonds, cashews, peanuts, potato skins, brown rice, kidney beans, black-eyed peas, lentils, milk) assures bone strength and firmness. Silicon (whole grains and cereals, carrots and been beans) plays an important role in early stages of bone formation. Vitamins K1 and K2 (leafy greens, brussels sprouts, prunes, sauerkraut, natto, miso, organ meats egg yolks, grass fed dairy) directs calcium toward bones and helps improve bone strength. Boron (prunes) promotes bone health by increasing calcium and magnesium retention and enhances vitamin D’s effects. Inositol (cantaloupe, grapefruit, oranges and prunes) helps improve calcium absorption in bones. Arginine (meat, dairy, poultry, seafood, nuts and oatmeal) is a compound necessary for fracture healing.
  • Palm oil – yay or nay? Palm oil is sometimes added to nut butters as a stabilizer to prevent the oil from separating and settling at the top of the jar. It contains 50% saturated fattys, 40% monounsaturated fatty acids and 10% polyunsaturated fatty acids. Most of its calories come from palmitic acid, as well as stearic acid, merits acid and auric acid. Learn more why not to fear saturated fats here. And this GOOP article here. Palm oil is an excellent source of tocotrienols ( form ov fvitamin E with strong antioxidant properties), which may help protect polyunsaturated fats in the brain, slow dementia progression, reduce the risk of stroke and prevent the growth of brain lesions. It also has beneficial heart effects, like lowering LDL cholesterol and increasing HDL cholesterol, though these results are conflicting. Reheating the oil repeatedly may decrease its antioxidant capacity and contribute to development of heart disease (this was a rat study). It also improves vitamin A status. Furthermore, replacing tropical forests and peatland with palm oil trees is devastating the environment, wildlife, and people’s quality of life so the Roundtable on Sustainable Palm Oil (RSPO) now regulates and creates standards and guidelines for palm oil extraction.
  • Naturally Decrease Blood Pressure: walk and exercise regularly, cut back on caffeine, learn to manage stress (more on that coming soon!!!),EAT DARK CHOCOLATE / COCOA!!! (falvonoid-rich cocoa improved several markers of hart health over the short term, incl.ding lowering blood pressure), cut added sugar and refined carbs, eat berries (high polyphenols), meditate / deep breathing, eat magnesium rich foods (vegetables, dairy products, legumes, chicken, meat, whole grains), eat calcium-rich foods (collard greens / leafy greens, beans, sardines, tofu), take supplements: aged garlic extract, berberine, whey protein, fish oil, hibiscus
  • Thinking about going low FODMAP? The low FODMAP diet showed to help symptoms (in 22 out of 30 studies) in individuals who reported: overall digestive symptoms, abdominal pain, bloating, quality of life, gas, and altered bowel habits (diarrhea and contipation). It helped improved digestive symptoms in around 70% of adults with IBS, though there isn’t enough evidence to recommend the diet for management of other conditions. Though it is not gluten / dairy free, it contains foods like: organes, raspberries, strawberries, green beans, spinach, carrots, oats, brown rice, quinoa, and flax seed. It also contains calcium though hard and aged cheese, lactose free milk and yogurt, canned fish with edible bones and calcium fortified nuts, oats and rice milks.
  • Benefits of Vitamin D: improves bone health (increases absorption of vitamin C), rescues type 1 and 2 diabetes risk, could improve heart health (though this may be due to other factors like spending more time outdoors – increasing levels through lifestyle choices seems to play the biggest part in decreasing risk of heart disease), may lower your risk of certain cancers (though more sources needed to determine cause and effect / evaluate vitamin D supplements as anti-cancer strategy), may reduce the risk of premature death, dimnesss symptoms of depression (may increase amount of serotonin in the brain, which contributes to feeling well and happy), increases muscle strength (adn reduce the risk of falls anfrailty in the elderly), may help prevent and treat MS (individuals with MS who are able to maintain high vitamin D levels may slow down the progression of their disease), fewer astham attacks, prevention of common cold, improved recovery from surgery, reduction of chronic pain, promotion of health births, protect against Parkinson’s disease, reduction in age-related mental decline.
  • This article about hormone imbalances and difficult y with ewight loss is incredible. is incredible. It’s written by Dr. Sara Gottfried, who specializeds in women’s health. Here’s a little sneak peak: “I discovered that the calorie-in/calorie-out hypothesis has been widely disproven and remains the greatest misconception people have about diet and weight loss. Calories matter, more to some people than others, but hormones matter more.” Definitely worth a read.
  • I mentioned a podcast last week about vegetable oils and their harm, and this article touches on this idea further. A great read! Here’s a preview: “Vegetable oils in general are not the best choices for health (olive oil is an exception). Most commercial vegetable oils are bleached and processed using chemicals. This processing can cause increased inflammation in the body and a myriad of health issues. These processed oils oxidize quickly, which means they end up robbing the body of much-needed antioxidants that help keep your brain young. Also, safflower, sunflower, soy, corn, and cottonseed oils (plus vegetable shortening) all contain high levels of omega-6 fatty acids. These are on the “no” list—I avoid cooking with them whenever possible.” If you’re going to pick oils, choose: cold-pressed oils, unrefined, extra virgin, Look out for the word “blended” (this generally means it contains vegetable oils).
  • There was this article this week negating the health benefits / studies of turmeric. I agree that turmeric is not a singular cure or fix all or “miracle drug.” But I do firmly believe it has anti-inflammatory properties that are helpful when combined with an overall anti-inflammatory diet. Try this turmeric pumpkin oat bake or turmeric chai almond milk if you’re interested in getting a little more turmeric into your life!
  • Speaking of turmeric, ginger, and carrots may may all be effective in the treatment prevention of several cancers, according to Dr. Mercola. Turmeric has shown to help with Alzheimer’s disease, heart health, joint pain, AIDS, and epilepsy. Ginger assists with inflammation, nausea, diabetes, and memory. Carrots contain antioxidants and assist with heart disease, cancer, digestion, and vision. These roasted carrots would be great with a little extra ginger and turmeric, or you could add some turmeric to these carrot squash breakfast cookies.
  • Starting nutrition education early: One study began building healthier kindergarten studies through nutrition education and found that studies had a greater percentage of correct nutrition knowledge answers on a post-survey than studies in control classroom. These studies, therefore, may be an effective way to improve kindergarten students’ nutrition knowledge.

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