March 29, 2017

NEWtrition x January 7, 2017

NEWtrition x January 7, 2017

NEWtrition week of January 7, 2017.

  • If you’re subscribed to my subscription newsletter, you know I mentioned the bulletproof podcast featuring Dr. Cate Shanahan. Her feature was called .“Vegetable Oil – The Silent Killer” She mentioned that your brain is made up of 50% fat, which is why GOOD sources of dietary fat are so crucial for brain functioning. She also touched on four practices that all cultures engage in for good health. These are: fresh foods (seasonal and not cooked or processed like fresh vegetables or animal products that haven’t been cooked, e.g. sushi and non pasteurized milk), fermented foods / sprouting, meat on the bone (provides you with the benefits of collagen and glycosaminoglyans), and organ meats. As noted in the title of the odcast, she also touches on vegetable oils, equating them to “liquid death.” These oils create a more “liquidy kind of fat that is more prone to degradation and inflammation.” One of the consequences of this is cellulite. Normal fat has more collagen, which keeps keep the fat organized, and therefore keeps the skin smoother without dimples when touching it. This is because inflammation is breaking down the supporting collagen support. Cellulite fat has fewer collagen to support it, and this flimsiness results in dimples. According to Asprey (house of the podcast), this can be reversed by switching to more stable fats (some saturated fats), including undamaged omega-3 oils and eating a lot more collagen. She even notes that including such inflammatory fats leads to more sunburns. The vegetable oils are stored as fat under your skin and is susceptible to be oxidized. UV rays strike the molecule, sparking off an oxidative reaction, like a fire that is the inflammation after a sunburn and redness. If your diet is full of pro-inflammatory fat,s you’re more susceptible to really bad red burns and blistering. A small amount of inflammation is a trigger for melanocytes (cells that produce melanin, which is the dark pigment that makes you tan), but too much inflammation means melanocytes don’t function properly. Even just one serving of fries affects endolelial function for up to 24 hours, which helps regulate blood flow (related to sexual function). To put this in perspective, cigarette smoking impairs endothelial function for only 4 hours. Dr. Shanahan even says she thinks cutting out vegetable oils is more beneficial than recommending 5 days of exercise – that is the more important lifestyle change of the two. Consumption of vegetble oils also reduces your executive function, which is responsible for your planning ability. When you’re eating something that interferes with executive function, she says, it makes it harder to adopt any other healthy habit. If you attack the most important thing (eliminating the thing inhibiting executive functioning), everything else will be easier to attack next. The last noteworthy part of the podcast: some restaurants claim their olive oil is olive oil, but it is really 75% olive,  25% canola to cut costs. ASK!!!
  • Coca-Cola and the American Beverage Association were sued  due to misleading the public regarding the link between sugary drinks and obesity / type 2 diabetes. The complaint charges that Coke paid dietitians to promote sugary drinks, quoting one dietitian who suggested an eight ounce soda could be a healthy snack similar to a pack of almonds. HAHA.
  • In the past year, there was still a 1% increase in the use of antibiotic use in farm animals, though this is the lowest annual rate since 2009.
  • There is hope for your New Year’s Resolution for a gym membership!!! Seems like kind of a no brainer, but a study was just released that claims self-initiated increase in physical activity levels is associated with improved BMI and cardiometabolic profile in overweight and obese individuals. So you don’t need a trainer, you just need yourself. Cool. Self-empowerment.
  • The brain health power combo: omega-3s and Bs. In one study, B vitamin treatment slowed the atrophy rate of individuals with high baseline omega-3 fatty acids, thought not in individuals with low omega-3s. This shows the interrelationship of the two – Vitamin B exerts its most benefit when omega-3s are sufficient. B vitamins are also known to suppress homocysteine, which is a pro-inflammatory molecule in the blood, which is linked to brain degeneration. In one study, those who received vitamin B regiment suffered less brain shrinkage compared to those given a placebo. Research shows vitamin B also slows Alzheimer’s disease as well as reduces risk for alzheimer’s in later years. Vitamin B foods include: meat, poultry, eggs, dairy products, wild-caught fish, organ meats, nutritional yeast, sweet potatoes, sunflower seeds, pistachios, avocado, spinach, banana, beans, broccoli, asparagus, and pulses.
  • A recent study discovered that high dietary glycemic index (higher values represent foods that cause rapid rise in blood sugar) is associated with increased risk of colorectal cancer, and high dietary glycemic load (factors in quantity of carbohydrate in a food serving) is associated with increased risk of breast and enometrial cancer. The study reports that risk increases are small or moderate.
  • 2017 – the year of gut and turmeric. According to Dr. Mercola, the gut microbiome influences mental and physical health. He states that genes are only responsible for about 10 percent of diseases, and the remaining 90% are induced by environmental factors, and your micrbiome may be amongst the most important of these factors. The microbiome can be rapidly altered, based on factors like diet, lifestyle, and chemical exposures. Eradicating certain species of bacteria triggered metabolic changes in lab animals, leading to obesity. Foods known to produce metabolic dysfunction and insulin resistance also decimate beneficial gut bacteria, which may be a mechanism in which these foods promote obesity. Gut microbes alsoo ferment soluble fiber, which play an important role in preventing inflammatory disorders and are beneficial to the immune system. They nourish cells lining the colon, in turn preventing leaky gut. In order to address chronic inflammation, therefore, it’s important to nourish the gut with the right foods. Fermented, raw, and foods high in fiber are good for this, whereas sugar negatively alters the healthy bacterial systems. Sauerkraut was effective at reducing cholesterol and triglyceride levels as well as increasing levels of two powerful antioxidants and decreasing the degradation of fats in the body (as mentioned in the podcast earlier – fat oxidation is not good). Phylum seed husk, flax, chia, onions, sweet potatoes, jicama, green beans, berries, almonds and cauliflower are all great sources of fiber. Additional tips: take a probiotic supplement, get your hands dirty, open the windows, wash your dishes by hand rather than the dishwasher, and avoid: antibacterial soap, agricultural chemicals, processed foods, chlorinated and/or fluoridated water, conventionally raised meats and antibiotics.
  • Spices for diabetes: turmeric has the ability to lower blood sugar levels and as well as improve beta-cell function and prevent the development of type 2 diabetes; ginger may reduce fasting blood sugar and HbA1c levels (which measure average blood sugar levels over the past 2-3 months), fight inflammation and prevent changes in proteins caused by high blood sugar; cinnamon may hep improve insulin resistance, lower the absorption of glucose after a mean, and fight inflammation – Ceylon cinnamon is the safer choice; onions may decrease blood sugar; black seed / black curry has the ability to fight inflammation, lower blood lipids, fight bacteria and protect the heart and liver from disease; fenugreek significantly decreases fasting blood sugar, post-meal blood sugar, average blood sugar over 2-3 months and cholesterol; aloe vera has been shown to reduce HbA1c and high blood sugar; berberine may help improve blood lipid levels, lower inflammation, and lower blood suga; bilberry, blueberry and whortleberry help lower blood sugar and fight inflammation and oxidative damage; chromium has demonstrated the ability to lower blood sugar, though more evidence is needed for this, magnesium can help lower fasting blood sugar levels and HbA1c.
  • Benefits of Vitamin D: improves bone health by increasing absorption of minerals; reduces diabetes risk by reducing insulin resistance, increasing insulin sensitivity and enhancing function of cells responsible for producing insulin; could improve heart health (through outdoor exposure, not through supplements); may lower your risk for certain cancers (higher blood levels of vitamin D reduce the risk of developing colorectal cancer and bladder cancer, though more research is needed to confirm this); may reduce the risk of premature death; diminish symptoms of depression (supplements seem most effective at reducing symptoms in individuals with strong symptoms of depression, but less effective in those with moderate or light symptoms); increases muscle strength and reduces risk of falls and frailty in the elderly; may help prevent and treat MS; fewer asthma attacks; prevention of the common cold; improved recovery from surgery; reduction of chronic pain; promotion of healthy births; protection against parkinson’s disease; reduction in age-related mental decline

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