January 28, 2017

NEWtrition x January 28, 2017

NEWtrition x January 28, 2017

NEWtrition week of January 28th, 2017.

  • chamomile!! As you may have seen on my stories, one of my lectures this week focused on the properties and benefits of chamomile. It is used to soothe symptoms of constipation, IBS,  and GERD, as it appeases farting prblmz, motion sickness, nervous diarrhea, nasal congestion, restlessness, anxiety, teething, and dysmennorrhea. It is used clinically for anxiety (reduces anxiety and depression scores), eczema (cream with chamomile improved symptoms), wound healing (topical chamomile reduces wound size by day 4 compared to placebo); colic (fennel + lemon balm + german chamomile had reduced crying times compared to placebo); and the common cold (inhaling chamomile with hot water steam for 10 minutes reduced complaints related to cold) (Principles and Practice of Phytotherapy, 2nd edition).
  • Eat more citrus!! Citrus foods not only contain Vitamin C, but also good amounts of things like B vitamins, potassium phosphorous, magnesium and copper. They contain both anti-inflammatory and antioxidant effects. They’re also high in soluble fiber, the kind that lowers “bad” cholesterol levels, raises the good stuff, and also feeds good gut bacteria. To find out other sources of gut-feeding foods, check out my post on gut health. Furthermore, some of the flavonoids in citrus foods act as antioxidants that may block the expression of certain genes that are responsible for some degenerative diseases, like cancer, Alzheimer’s and Parkinson’s.
  • If you listen to Bulletproof radio, you’ve heard the buzzword “ketogenic” before. The are foods that keep you in a fat burning state, and is extremely low-carb and high-fat. Foods included in the keto meal plan are: some seafoods (like clams mussels, octopus, oysters, and squid), low-carb vegetables, cheese, avocado, meat and poultry, eggs, coconut oil, (rich in medium chain triglycerides – MCTs, which can increase ketone production and metabolic rate, therefore promoting weight loss), olive oil, nuts and seeds, berries (blackberries, blueberries, raspberries, and strawberries, butter, olives, unsweetened coffee and tea, dark chocolate and and cocoa powder.
  • I included in one of my stories this week a fact regarding the development of NAFLD (non alcoholic fatty liver disease) through a diet rich in starchy carbohydrates. Beyond this interesting tidbit, this is an amazing resource to bring to your primary care doctor if you’re having health issues that don’t seem to come up on normal lab testing. It has a list of labs you should ask for depending on symptoms.
  • Build healthy bones: Eat vegetables (high intake of green and yellow vegetables linked to increased bone mineralization during childhood and the maintenance ofbbone mad in young adults and eating more vegetables resulted in a decrease in bone turnover, which is the process of breaking down and forming new bone), perform strength training and weight bearing exercises (shows increases in bone density and bore formation), consume enough protein (50% of bone is made of collagen, which is a protein and a low protein intake can lead to bone loss), get plenty of calcium (main mineral found in bone – get from: seeds, sardines, canned salmon, beans, lentils, leafy greens, rhubarb, amaranth, and figs) vitamin D (helps body absorb calcium), vitamin K2 (modifies ostecalcin which is a protein involved in bone formaiton), and calcium; avoid low-calorie diets (reduce bone density), and consider taking a collagen supplement (collage is the main protein found in bones containing amino acids glycine, proline and lysine, which help build bone, muscle ligaments and other tissues); maintain a stable, healthy weight; include foods high in magnesium and zinc (magnesium converts vitamin D into active form that promote calcium absorption – dark chocolate, avocados, nuts, legumes, seeds, whole grains, some fatty fish, bananas, leafy greens) (zinc – helps make up mineral portion of bones – beef, shrimp, spnach, flaxseeds, oysters, pumpkin seeds), consume foods high in omega-3s (anti-inflamamotyr and protect against bone loss)
  • Bone broth: animals bones are rich in calcium, magnesium, potassium, and phosphorous, as well as compounds found in cartilage that support joint helaht. The marrow provides vitamin A, vitamin K2, zinc, iron, boron, manganese and selenium as well as omega-3 and omega-6 fatty acids. It may also benefit the digestive system as gelatin can bind water to the digestive tract and help foods move through the gut easier. It has also been shown to protect and help the mucosal lining of the digestive tract in rats, likely due to the amino acid glutamate which helps maintain the function of the intestinal wall. Bone brohth also helps fight inflammation due to high amounts of glycine and arginine amino acids, and its nutrients help improve joint health due to the collagen, gelatin, and amino acids proline, glycine, glucosamine, and chondroitin. It may even improve sleep and brain function due to the glycine which has been shown to promote sleep and improve quality of sleep, mental function and memory.
  • This week is all about bones and joints I guess because a Bulletproof blog came out this week discussing ways to build stronger joints. They suggest: walk more, go barefoot supplement with collagen and vitamin C, sit less, stretch and roll out your msucles, and use stack back poses to realign your spine and posture. How to do this:
    • Lie with your back on the floor, your feet and calves elevated on a chair, table, or blocks, with knees bent at 90 degrees. The backs of your knees should be flush with the edge of the block or chair so the legs are fully supported. This is the only you will be able to fully release these muscles.
      • Your arms should be in line with your shoulders, palms facing u
      • Once you’re in position, take several full, deep breaths. No phones, no distractions. Take this opportunity to chill out
      • Stay in position until your lower back and hips are settled flush with the floor. Or, you can set a timer for about 5 minutes. If your back and hips don’t settle to the floor, don’t worry. Just keep doing this for 5-10 minutes every day.
  • FATS ON FATS ON FATS: Love this article which starts off by saying “the solid weight of your brain is 60 percent fat. You need the right fat to keep your brain and body healthy. Your body uses fats to store energy, build cells and muscles, make hormones, and absorb nutrients. Oils—which are fat—play a critical role in the diet.” It goes on to discuss the importance of omega-3s (help heart, brain and body function well while protecting for disease – salmong, chia seeds, flax seeds, and leafy green vegetables), omega-6s (contribute to muscle health and increase inflammation in the body – inflammation is good in small dosese but long therm, chronic inflammation can trigger chronic disease like diabetes, heart disaease, and cancer)It also advises to stay away from vegetable oils (olive oil being the exception), especially canola oil. These oxidize quickly and rob the body of antioxidants. Safflower, sunflower, soy, corn and cottonseed oils all contain high levels of omega-6 fatty acids.
  • Gratitude can rewire your brain: According to this blog post, studies show simple gratitude can make you happier, more positive, and more emotionally open after just two weeks. These benefits lead to an overall increase in well-being and make you more resilient to stress.  Here’s how: journal, practice mindfulness, live simply at time by depriving yourself of pleasure you take for granted, rethink a negative situation, spend time in nature away from screens, actively appreciate things, make a gratitude jar, write a letter, or combine gratitude and forgiveness.
  • Thyroid foods: Got this from one of my lectures this week!! The active form of thyroid hormone in the body is T3. BUT T3 is made from T4, and after it is made it needs to bind to cells in order to be transported throughout the body. This means that the body needs substances that help with T4, T3, and T3 receptors. A few of these foods are below:
    • foods rich in nutrients needed for T4 manufacturing:
      • iodine: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu), clams, shrimp, haddock, oysters, salmon, sardines, eggs
      • zinc: oysters, ginger root, lam chops, pecans, split peas, brazil nuts, whole what, rye, oats, almonds, walnuts, sardines
      • Vitamin E: what germ oil, sunflower seeds, almonds, peanut oil, olive oil, what germ, peanuts
      • Vitamin A: liver, red chili pepers, greens (collard, turnip,k kale, swiss chard, beet greens), apricots, winter squash, cantaloupe, papaya, nectarines, peaches, cod livero il
      • Vitamin B2: brewer’s eyast, organ meats, almonds, wheat germ, wild rice, mushrooms, egg yolks
      • Vitamin B3: brewer’s ryeast, rice bran, wheat bran, peanuts with skin, liver, light meat of turkey an chicken
      • Vitamin B6: brewer’s yeast, sunflower seeds, wheat germ, tuna, liver, soybeans, walnuts, salmon, trout, lentils, lima beans, navy beans, garbanzos, pinto, btown rice, banans
      • Vitamin C: red chili peppers, guavas, red sweet peppers, parsley, greens, strawberries, papaya, citrus
    • Foods rich in nutrients needed for T4 —> T3 conversion
      • zinc: oysters, ginger root, lam chops, pecans, split peas, brazil nuts, whole wheat, rye, oats, almonds, walnuts, sardines
      • selenium: brazil nuts: one a day provides 139 mug and recommended is 200mcg/day
    • Foods rich in nutrients needed for T3 binding to intracellular receptors are those rich in Vitamin A:
      • liver, red chili peppers, greens (collard, turnip, kale, swiss chard, beet greens), apricots, winter squash, cantaloupe, papaya, nectarines, peaches, cod liver oil

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