'Everything in moderation' diet advice may lead to poor metabolic health

 

Diet diversity, as defined by less similarity among the foods people eat, may be linked to lower diet quality and worse metabolic health, according to researchers at The University of Texas Health Science Center at Houston (UTHealth) and the Friedman School of Nutrition Science and Policy at Tufts University. The study was published today in PLOS ONE. "'Eat everything in moderation' has been a long-standing dietary recommendation, but without much empiric supporting evidence in populations. We wanted to characterize new metrics of diet diversity and evaluate their association with metabolic health," said Marcia C. de Oliveira Otto, Ph.D., first author and assistant professor in the Department of Epidemiology, Human Genetics and Environmental Sciences at UTHealth School of Public Health. Using data from 6,814 participants in the Multi-Ethnic Study of Atherosclerosis, a study of whites, blacks, Hispanic-Americans and Chinese-Americans in the United States, the authors measured diet diversity through different measures. These included the total count (number of different foods eaten in a week), evenness (the distribution of calories across different foods consumed), and dissimilarity (the differences in food attributes relevant to metabolic health, such as fiber, sodium or trans-fat content). Researchers evaluated how diet diversity was associated with change in waist circumference five years after the beginning of the study and with onset of Type 2 diabetes 10 years later. Waist circumference is an important indicator of central fat and metabolic health. When evaluating both food count and evenness, no associations were seen with either increase in waist circumference or incidence of diabetes. In other words, more diversity in the diet was not linked to better outcomes. Participants who had the greatest food dissimilarity actually experienced more central weight gain, with a 120 percent greater increase in waist circumference than participants with the lowest food dissimilarity. To compare with the results seen for diet diversity, the researchers also examined how diet quality relates to metabolic health. Diet quality was measured using established scores such as the Dietary Approaches to Stop Hypertension (DASH) score and the Alternative Healthy Eating Index (AHEI) score. At five years, diet quality was not associated with change in waist circumference. At ten years, higher diet quality was associated with about a 25 percent lower risk of developing Type 2 diabetes. "An unexpected finding was that participants with greater diversity in their diets, as measured by dissimilarity, actually had worse diet quality. They were eating less healthy foods, such as fruits and vegetables, and more unhealthy foods, such as processed meats, desserts and soda," said Otto. "This may help explain the relationship between greater food dissimilarity and increased waist circumference." Dietary diversity as measured by food count and evenness was also associated with higher intakes of both healthy and unhealthy foods. "People in the US with the healthiest diets actually eat a relatively small range of healthy foods," said Dariush Mozaffarian, M.D., Dr.P.H., senior author and dean of the Friedman School of Nutrition Science and Policy at Tufts University in Boston. "These results suggest that in modern diets, eating 'everything in moderation' is actually worse than eating a smaller number of healthy foods." Nikhil S. Padhye, Ph.D., from UTHeath School of Nursing, was a coauthor on the study. Funding came from a research supplement grant awarded to Otto by the National Heart, Lung and Blood Institute of the National Institutes of Health, as part of a larger research grant number R01HL085710, whose principal investigator is the senior author Mozaffarian.   Story Source: The above post is reprinted from materials provided by University of Texas Health Science Center at Houston. Note: Materials may be edited for content and length. Journal Reference: Marcia C. de Oliveira Otto, Nikhil S. Padhye, Alain G. Bertoni, David R. Jacobs, Dariush Mozaffarian. Everything in Moderation - Dietary Diversity and Quality, Central Obesity and Risk of Diabetes. PLOS ONE, 2015; 10 (10): e0141341 DOI: 10.1371/journal.pone.0141341

Nutrition and healthy eating

 

Slide-show  - Guide to a high-fiber diet http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/high-fiber-diet

10 Benefits of Fasting That Will Surprise You

 

Health Lifestyle by Nathan Hewitt Starvation literally means starvation. It doesn’t mean skipping a meal or not eating for 24 hours. Or not eating for three days even. The belief that meal skipping or short-term fasting causes “starvation mode” is so completely ridiculous and absurd that it makes me want to jump out the window. – Martin Berkhan Is it a good thing to ‘starve’ yourself each day, or a few days of the week? Well, a tonne of evidence indicates that timed periods of fasting are a good thing. Fasting has become increasingly popular over the years, especially among the health community. Whilst most health practitioners are afraid to recommend eating less due to the stigma involved, it still doesn’t alleviate the incredible benefits of fasting when used sensibly. In this article, we’ll explore 10 benefits of fasting that will surprise you, and how you can incorporate them into your own life.   1. Fasting Helps Weight Loss Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn through fat cells more effectively than just regular dieting. Intermittent fasting allows the body to use fat as it’s primary source of energy instead of sugar. Many athletes now use fasting as means to hitting low body fat percentages for competitions.   2. Fasting Improves Insulin Sensitivity Fasting has shown to have a positive effect on insulin sensitivity, allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood. 3. Fasting Speeds Up The Metabolism Intermittent fasting gives your digestive system a rest, and this can energise your metabolism to burn through calories more efficiently. If your digestion is poor, this can effect your ability to metabolise food and burn fat. Intermittent fasts can regulate your digestion and promote healthy bowel function, thus improving your metabolic function.   4. Fasting Promotes Longevity Believe it or not, the less you eat the longer you will live. Studies have shown how the lifespan of people in certain cultures increased due to their diets. However, we don’t need to live amongst a foreign community to reap the benefits of fasting. One of the primary effects of ageing is a slower metabolism, the younger your body is, the faster and more efficient your metabolism. The less you eat, the less toll it takes on your digestive system.   5. Fasting Improves Hunger Just think about this, can you actually experience real hunger if you eat a meal every 3-4 hours? Of course you can’t. In fact, to experience the true nature of hunger, this would take anything from 12 to even 24 hours. Fasting helps to regulate the hormones in your body so that you experience what true hunger is. We know that obese individuals do not receive the correct signals to let them know they are full due excessive eating patterns. Think of fasting as a reset button: the longer you fast, the more your body can regulate itself to release the correct hormones, so that you can experience what real hunger is. Not to mention, when your hormones are working correctly, you get full quicker.   6. Fasting Improves Your Eating Patterns Fasting can be a helpful practice for those who suffer with binge eating disorders, and for those who find it difficult to establish a correct eating pattern due to work and other priorities. With intermittent fasting going all afternoon without a meal is okay and it can allow you to eat at a set time that fits your lifestyle. Also, for anyone who wants to prevent binge eating, you can establish a set time in where you allow yourself to eat your daily amount of calories in one sitting, and then not eat till the following day.   7. Fasting Improves Your Brain Function Fasting has shown to improve brain function, because it boosts the production of a protein called brain-derived neurotrophic factor (BDNF.) BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from changes associated with Alzheimer’s and Parkinson’s disease.   8. Fasting Improves Your Immune System Intermittent fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation. In nature, when animals get sick they stop eating and instead focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection. We humans are the only species who look for food when we are ill, even when we do not need it.   9. Fasting Contributes To Self-Enlightenment Fasting has helped many people feel more connected to life during the practices reading, meditation, yoga and martial arts etc. With no food in the digestive system, this makes room for more energy in the body – the digestive is one of the most energy absorbing systems in the body. Fasting for self-enlightenment, allows us to feel better both consciously and physically. With a lighter body and a clearer mind we become more aware and grateful for the things around us.   10. Fasting Helps Clear The Skin And Prevent Acne Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems. Not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.

12 Powerfoods to Beat Diabetes

 

Can controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. These 12 foods can give you an extra edge against diabetes and its complications. 1. Apples In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries. 2. Cinnamon A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy. After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything. 3. Citrus Fruit Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice. 4. Cold-Water Fish Heart disease strikes people with diabetes twice as often as it does people without the illness, according to the American Diabetes Association. Diets high in omega-3 fatty acids—the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel—can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol. 5. Fiber-Rich Foods A study at the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g daily had dramatic improvements in blood sugar levels. In fact, the high-fiber diet was as effective as some diabetes medications. Rather than try to figure out exactly how much fiber is in different foods, focus on trying to get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads. 6. Legumes Legumes of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great addition to soups, salads, and a variety of ethnic dishes. And this low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and make you feel hungry. 7. Green Tea Studies show that chronic inflammation—caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body's ability to absorb blood sugar. A simple solution: Drink green tea and orange or cranberry juice. They're all packed with flavonoids—powerful inflammation-fighters. Swap one in for one cup of coffee a day. 8. Nuts Studies show that people who eat nuts regularly have lower rates of heart disease than people who don't eat them. (People with diabetes are at increased risk of heart disease.) Even among the healthiest eaters, the ones who also eat nuts boast the best health record. Exactly why isn't known yet, but one reason could be compounds called tocotrienols. The key to eating nuts is not to eat too many; they're so high in calories that you could easily see the aftermath pouring over your pants. Either measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a jar of chopped nuts on hand. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, salads, or wherever the flavor appeals to you. 9. Spinach, Kale, and Collard Greens All of these green leafy vegetables are good sources of lutein, a carotenoid that's good for the eyes. That's especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C. 10. Chocolate Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What's more, dark—but not white—chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function. Just don't overdo it. Dark chocolate is great for the occasional indulgence, but it still packs a lot of fat and calories. 11. Steak There's something in steak besides the protein, iron, and B vitamins that's good for us. It's a compound that's part of beef's fat profile called conjugated linoleic acid (CLA). Doctors Michael Murray and Michael Lyon point out in their book Beat Diabetes Naturally that experiments have shown that CLA works to correct impaired blood sugar metabolism and also appears to have significant anti-cancer properties. In the most recent research, scientists in Norway supplemented the diets of 180 people with a few grams of CLA and reported that they lost 9 percent of their body weight in one year. For a 200-pounder, that's an 18-pound weight loss! To get CLA from steak, choose meat from range-fed beef. Eating natural pasturage give these animals far more healthful CLA than the usual grain-rich diet. And keep portions to 3 or 4 ounces. 12. Vinegar Two tablespoons of vinegar taken before a meal can help your blood sugar go down. A study at Arizona State University East tested three different groups of people to see what the results would be in healthy people, those with prediabetes (they had signs diabetes was developing), and confirmed diabetics. Before each of two meals a day, the subjects were given 2 tablespoons of ordinary vinegar. The results: An hour after the vinegar treatment, the diabetics had blood sugar levels that were 25 percent lower than without vinegar. The prediabetics had an even better result: Their levels were lower by about half. Recipes>>   http://www.menshealth.com

Folate biomarkers determined

 

A University of Georgia researcher is lead author on an international paper on folate biomarkers as part of an initiative to provide evidence-based guidance for the global nutrition and public health community. Lynn Bailey, head of the foods and nutrition department within the College of Family and Consumer Sciences, led a comprehensive study on folate, an essential B vitamin required for DNA synthesis and normal growth and development. The paper, published in the Journal of Nutrition, includes 18 authors from around the world and represents a consensus of the top folate scientists globally. The study's primary focus is information relative to folate biomarkers, or biological indices that predict an individual or population group's folate status. Biomarkers in general can be measured to determine if an individual's or group's health is at risk due to nutrient inadequacy. Adequate folate intake is particularly critical during the early stages of human development to sustain the demand for rapid cell replication and growth of fetal tissues. A major birth defect affecting the spinal cord--spina bifida, for example--and brain can be prevented by maternal consumption of sufficient folate prior to and during the very early stages of fetal development. The paper conveys how a folate status biomarker can be used to assess risk for this type of birth defect and determine if intervention is needed on an individual or population basis. "This major birth defect is essentially preventable," Bailey said. "It's probably one of the most exciting public health discoveries other than the polio vaccine in the 20th century that a simple vitamin can prevent this devastating and potentially fatal birth defect. This research discovery is the basis of the folic acid fortification program  and the public health recommendation that all women capable of becoming pregnant take folic acid." The paper is the product of nearly five years of collaborative work of an expert panel, chaired by Bailey and organized by the National Institute of Child Health and Human Development in 2010 as part of the international program Biomarkers of Nutrition for Development. The initial six nutrients selected for the program--iodine, vitamin A, iron, zinc, folate and vitamin B-12--were chosen for their high public health importance. Dan Raiten, the NICHD Nutrition Program director, noted that this Biomarkers of Nutrition for Development, or BOND, report provides clinicians with folate assessment tools to diagnose and treat patients; informs public health program planners as to how best to predict folate status and design targeted inventions for population groups to promote health and prevent disease; and delineates priority research areas for scientists and funding agencies, including the National Institutes of Health. "Folate continues to be a nutrient of high importance in the World. both in terms of the national nutrition monitoring system and efforts to assess the impact and implications of current public health interventions, such as folate food fortification," Raiten said. "This report will be utilized by all the agencies in the U.S. and global agencies in their efforts to evaluate these issues." One of the unique aspects of the paper, Bailey said, is the multiple users it will reach. "To me, it is the most impactful paper of my professional career because of the universal need to assess folate status as a means to optimize health throughout the life cycle," Bailey said. The information has been incorporated into a recent World Health Organization publication to be used globally to assess risk for folate-related birth defects. It also will be used by country-specific agencies such as the Centers for Disease Control and Prevention to assess the need for or adequacy of folic acid fortification. In addition to the translational impact in developed countries such as the U.S., the paper provides guidelines to address the challenges of assessing folate status in low-resource countries.

Top salads with eggs to better absorb vegetables' carotenoids

 

Research led by Wayne Campbell, a Purdue University professor of nutrition science, found that adding eggs to a salad mixed with a variety of raw vegetables is an effective method to improve nutrient absorption. The research is published in the American Journal of Clinical Nutrition. Credit: Purdue University photo/John Underwood Adding eggs to a salad with a variety of raw vegetables is an effective method to improve the absorption of carotenoids, which are fat-soluble nutrients that help reduce inflammation and oxidative stress, according to research from Purdue University. "Eating a salad with a variety of colorful vegetables provides several unique types of carotenoids, including beta-carotene, lutein, zeaxanthin and lycopene," said Wayne Campbell, a professor of nutrition science. "The lipid contained in whole eggs enhances the absorption of all these carotenoids." This research is published online in the American Journal of Clinical Nutrition and is funded by the American Egg Board-Egg Nutrition Center, National Institutes of Health and Purdue Ingestive Behavior Research Center. "Most people do not eat enough vegetables in their diets, and at the same time, people are consuming salad dressings that have less fat or are fat-free," said Jung Eun Kim, a postdoctoral researcher in Purdue's Department of Nutrition Science. "Our research findings support that people obtained more of the health-promoting carotenoids from raw vegetables when cooked whole eggs were also consumed. Eggs, a nutrient-rich food containing essential amino acids, unsaturated fatty acids and B vitamins, may be used to increase the nutritive value of vegetables, which are under consumed by the majority of people living in the United States." In the study, 16 participants consumed a raw mixed-vegetable salad with no eggs, a salad with one and a half eggs, and a salad with three eggs at different times. All salads were served with three grams of canola oil. The second salad had 75 grams of scrambled whole eggs and the third 150 grams of scrambled whole eggs. The absorption of carotenoids was 3.8-fold higher when the salad included three eggs compared to no eggs. The study used scrambled eggs to make sure the participants consumed both the yolk and egg whites. "While other egg forms were not tested, we believe the results would be comparable as long as the egg yolk is consumed," said Campbell, whose research also has looked at salads with different amounts of soybean oil, canola oil and butter. "The lipids in salad dressings also increase the absorption of carotenoids but it is easy to overuse salad dressings and consume excess calories. Many salad dressings contain about 140-160 calories per serving, about two tablespoons. One large whole egg is about 70 calories and provides 6 grams of protein. People are at a greater risk of putting too many calories on a salad because they don't always know proper portion sizes for salad dressings, but you do know the portion size of an egg." Story Source: The above story is based on materials provided by Purdue University. Note: Materials may be edited for content and length. Journal Reference: J. E. Kim, S. L. Gordon, M. G. Ferruzzi, W. W. Campbell. Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. American Journal of Clinical Nutrition, 2015; DOI: 10.3945/ajcn.115.111062

The Best Supplements You've Never Heard Of

 

Jamie Grill/Getty Images.  Updated May 08, 2015. The right nutritional supplements can be a valuable addition to your fit-guy arsenal. Check out these five supplements that fly under the radar but really work. Reduce pain. Prevent disease. Build muscle in the gym. No, this isn’t a late night infomercial. In this article, I’m sharing the potential benefits of some surprising supplements that fly under most people's radar. Sure, some supplements on the market are little more than snake oil. However, certain supplements -- herbs, spices, plant compounds, and even algae – can be a valuable addition to your fit-guy life. (For more on this, check out the article All About Surprising Supplements.) Just remember: before you try any new supplement, make sure it’s backed by solid research. Take marketing claims with a big pinch of salt. And check with your doctor first. With that said, here are five supplements with surprising benefits that are worth learning more about. Curcumin for pain relief Curcumin is the yellow pigment in turmeric and curry spice, and it’s been studied for decades because of its many potential health benefits. For one thing, curcumin is anti-inflammatory and can help decrease pain. In fact, the relief provided by 400 to 500 mg of curcumin seems comparable to taking 2000 mg of acetaminophen (Tylenol). Curcumin can also function as an antioxidant, helping to defend against cellular oxidation and therefore warding off disease. Note that curcumin by itself is poorly absorbed. A good curcumin supplement will contain either black pepper extract (piperine) or phosphatidylcholine (phytosomes) to make it bioavailable. Check the label before buying. Berberine for blood sugar Berberine is a compound found in many plants, including Oregon grape, barberry, and goldenseal, among others. Berberine is known for helping with blood sugar control. In fact, berberine’s anti-diabetic properties are proven to be as every bit as powerful as a pharmaceutical drug. Not many supplements can boast that kind of effectiveness. Berberine can also reduce blood lipids, which means it also might protect against heart disease. There is one possible downside to berberine, though:  it could inhibit muscle growth. Something to keep in mind if you’re actively training. Spirulina for cholesterol If you have high blood pressure or cholesterol, or you’re at risk of heart disease, you might want to check out spirulina, which is a blue-green mixture of algae species. Studies show that spirulina supplementation can lower lipid peroxidation levels (a marker of damaged blood lipids) by around 15%, and reduce triglyceride levels by about 10-15%. Tip: Make sure you’re taking a reliable, true spirulina source.  Non-spirulina blue-green algae could contain toxic contaminants. Rhodiola rosea for fatigue Rhodiola rosea is anadaptogenic herb that grows in cold climates, such as the Arctic, and other mountainous regions of the world. Rhodiola has been shown to decrease fatigue, boost focus and improve overall well-being. In one study, students taking rhodiola scored 8.4% higher on their exams than the placebo group. That’s a pretty big advantage! Similarly, in a study of healthy physicians, rhodiola supplementation significantly decreased fatigue and improved performance on work-related tasks by about 20%. Betaine for power & strength Betaines naturally occur in many plants to protect cells from dehydration. Sugar beets, quinoa, and spinach are three of the best food sources of betaine. Research suggests that 2.5 grams of betaine per day may help you increase your reps during resistance training. It may also boost your power when throwing, jumping and lifting. One study implied that long-term betaine supplementation may improve body composition, but more research is needed to find out whether betaine can actually help you gain lean mass and/or lose fat. Tip: The recommended dose is 2.5 grams per day. Lower than that and you won’t get any benefits, and too much higher could be unhealthy. What you need to remember about supplements For these (and many other) supplements, research is still in the early stages; in some cases, in its infancy. Also, be sure to treat supplements as just that: supplements. They aren’t meant to replace your other healthy habits. You still have to eat well. You still have to find time to exercise. And you still have to hit the pillow and get proper sleep. Once you’ve got a solid foundation, supplements can simply be a ‘bonus’. They’re just one more tool in your fit-guy arsenal. -- Want help finding the best eating, exercise, and lifestyle advice for you? Then check out this Free Health and Fitness Starter Kit, exclusively for men. Includes: Busy man's guide to getting in shape, how much you should eat at each meal, the 5 unspoken things every "good" eating plan has in common, & more. And for more about Dr. John Berardi, including links to his latest men's health articles, click here. References Apicella JM, et al. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J App Phys. 2013;113(3):793-802. Armstrong LE, et al. Influence of betaine consumption on strenuous running and sprinting in a hot environment. J Strength Cond Res. 2008;22(3):851-860 Cholewa JM, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013;10(1):39. Del Favero S, et al. Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance. Amino Acids. 2011; 2299-2305. Hoffman JR, et al. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7. Hoffman JR, et al. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise.  J Strength Cond Res. 2011;25(8):2235-2241. Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010;7:27. Olthof, MR, et al. Effect of homocysteine-lowering nutrients on blood lipids: results from four randomized, placebo-controlled studies in healthy humans. PLoS Med. 2005;2(5):e135. Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012;9(1):12. Schwab U, et al. Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in human subjects. Am J Clin Nutr. 2002 Nov;76(5):961-7. Schwab, U, et al. Orally administered betaine has an acute and dose-dependent effect on serum betaine and plasma homocysteine concentrations in healthy humans. J Nutr. 2006;136(1):34-38 Schwab U, et al. Long-term effect of betaine on risk factors associated with the metabolic syndrome in healthy subjects. Eur J Clin Nutr. 2011;65(1):70-76. Trepanowski JF, et al. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011;25(12):3461-3471. Bailey SJ, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol (1985). 2009;107(4):1144-55. Bailey SJ, et al. Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. J Appl Physiol (1985). 2010 Jul;109(1):135-48. Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012;22(1):64-71. Cermak NM, et al. No improvement in endurance performance after a single dose of beetroot juice. Int J Sport Nutr Exerc Metab. 2012;22(6):470-8. Christensen PM, Nyberg M, Bangsbo J. Influence of nitrate supplementation on VO₂ kinetics and endurance of elite cyclists. Scand J Med Sci Sports. 2013;23(1):e21-31. Hobbs DA, Kaffa N, George TW, Methven L, Lovegrove JA. Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects. Br J Nutr. 2012;108(11):2066-74. Hord NG, Tang Y, Bryan NS. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. Am J Clin Nutr. 2009;90(1):1-10. Hord NG. Dietary nitrates, nitrites, and cardiovascular disease. Curr Atheroscler Rep. 2011;13(6):484-92. Lansley KE, et al. Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study. J Appl Physiol (1985). 2011;110(3):591-600. Murphy M, Eliot K, Heuertz RM, Weiss E. Whole beetroot consumption acutely improves running performance. Acad Nutr Diet. 2012;112(4):548-52. Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013 Jun;143(6):818-26. Vanhatalo A, et al. Dietary nitrate reduces muscle metabolic perturbation and improves exercise tolerance in hypoxia. J Physiol. 2011 Nov 15;589(Pt 22):5517-28.

The Ultimate Food Guide You’re Not Going To Use But You Feel Healthier Just By Reading It.

 

By Awesome Daily Staff

1 : This is how one serving of fruit really looks like

 

2 : 7 five-minute dinners nutritionists eat

 

3 : Hey , is this paleo ?

 

4 : This is how you check to see if your Avocado is ripe

 

5 : How to make the perfect smoothie

 

6 : Only three ingredients smoothie recipes – yummy

 

7 : The perfect salad ??

 

8 : Learn how to make your tea just right

 

9 : Homedae soups for dummies – the easy fast way

 

10 : Wanna make a yummy salad dressing ? here’s how

 

11 : The ultimate healthy grocery list for one

 

12 : Learn to cook grains

 

13 : Learn how to portion like a chef

 

14 : add these 12 vegetarian proteins to your meals

 

15 : Did you know there are 56 different names for sugar ?

 

16 : What 200 calories of nuts look like

 

17 : Science says that romaine beats kale

 

18 : The definitive guide to homemade hummus

 

19 : Marinating times

 

20 : Healthy recipe substitutions for baking

 

21 : 30 mix and match salad combos

 

22 : Which Vitamin is good for what

 

23 : Know your super foods  from A to Z

 

24 : How to store your groceries and for how long

Source: Imgur

Students all over the world need best possible nutrition

 

11:52 p.m. CDT September 28, 2014

A student takes a free sample of a new sloppy joe recipe being tested at Riverdale High School. (Photo: John A. Gillis/DNJ )

Although the details often are a matter of debate, the general consensus is that good health requires at least two things— good nutrition and exercise.

What precisely constitutes good nutrition is a matter of ongoing research, but most of developed and developing countries have a problem with effects of poor nutrition including high rates of obesity, particularly among children.

The Centers for Disease Control and Prevention reported this year that while the rate of childhood obesity has declined in most states, it has increased in three states — Colorado, Pennsylvania and Tennessee. Tennessee has ranked as high as fourth in the nation in childhood obesity.

Efforts are underway in the state and the nation to reduce rates of childhood obesity.

State government has launched its Eat Well, Play More initiative to try to reduce childhood obesity by a 2015 target date.

The U.S. Department of Agriculture is implementing the Healthy, Hunger-Free Kids Act through public school systems that participate in the national school lunch program.

Among the provisions of the act are increased consumption of fruits and vegetables, reduced consumption of salt and trans fats and fewer calories in meals.

Implementation of these new requirements has not been easy, but we commend the efforts of the Murfreesboro and Rutherford County school systems to implement these new requirements.

The Murfreesboro system is providing free breakfast and lunches to all students in its schools this year, and that is a major undertaking in itself.

Among the criticisms of the new guidelines is that they waste food because students do not want to eat healthier meals, so we commend efforts of the food-service programs to provide not only healthy but also tasty food.

Unfortunately some criticism of the new nutritional requirements has its basis in ideology rather than concern about the health of children now and in the long term.

Students in public schools still have the option to bring their meals with them, and if parents think they can provide healthier food options for their children, they have every opportunity to do so.

City and county school officials have recognized through participation in the national school lunch program that the systems need to assist many parents in providing nutritional meals for their children.

Such nutritious meals help students to be receptive to instruction throughout the day, and if students also learn about what constitutes good nutrition, then so much the better.

 

DHA during pregnancy does not appear to improve cognitive outcomes for children, study indicates

 

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Although there are recommendations for pregnant women to increase their intake of the omega-3 fatty acid docosahexaenoic acid (DHA) to improve fetal brain development, a randomized trial finds that prenatal DHA supplementation did not result in improved cognitive, problem-solving or language abilities for children at four years of age, according to the study in the May 7 issue of JAMA, a theme issue on child health. This issue is being released early to coincide with the Pediatric Academic Societies Annual Meeting.

Maria Makrides, B.Sc., B.N.D., Ph.D., of the South Australian Health and Medical Research Institute, Adelaide, Australia and colleagues conducted longer-term follow-up from a previously published study in which pregnant women received 800 mg/d of DHA or placebo. In the initial study, the researchers found that average cognitive, language, and motor scores did not differ between children at 18 months of age. For the follow-up study, outcomes were assessed at 4 years, a time point when any subtle effects on development should have emerged and can be more reliably assessed.

The majority (91.9 percent) of eligible families (DHA group, n = 313; control group, n = 333) participated in the follow-up. The authors found that measures of cognition, the ability to perform complex mental processing, language, and executive functioning (such as memory, reasoning, problem solving) did not differ significantly between groups.

"Our data do not support prenatal DHA supplementation to enhance early childhood development," the authors concluded.

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Story Source:

The above story is based on materials provided by The JAMA Network Journals. Note: Materials may be edited for content and length.

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Journal Reference:

1. Maria Makrides, Jacqueline F. Gould, Nicola R. Gawlik, Lisa N. Yelland, Lisa G. Smithers, Peter J. Anderson, Robert A. Gibson. Four-Year Follow-up of Children Born to Women in a Randomized Trial of Prenatal DHA Supplementation. JAMA, 2014; 311 (17): 1802 DOI: 10.1001/jama.2014.2194

18 Foods With a "Bad" Rap That Are Actually Good for You

 

 

Last Updated: Jul 17, 2013 | By Jess Barron

 

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Overview

Have you ever had someone tell you that a certain food was bad for you? Did you stop eating it and then put it on your “Foods Never to Eat” list? Some foods and beverages get bad reputations that they don’t really deserve -- many times because of incorrect or outdated information. The truth is, quite a few of the foods you may think are “bad” for you may actually help protect you from chronic diseases and may even help you peel off pounds. From white rice, to whole eggs (yes, including the yolks!) to pasta, here are 18 surprisingly healthy foods and beverages that you might want to consider eating more often, or at the very least not completely shun from your diet. Find out why bacon gets a mention on our list, and leave a comment below to let us know if your favorite food has a bad reputation.

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1. White Rice

Some of the healthiest nations, including Japan, enjoy white rice at most meals. Plus, research has found that people who eat rice are also less likely to be overweight. While it is true that white rice is more processed than brown rice, all white rice sold in the U.S. is enriched with the nutrients that are lost during processing. White rice has more essential nutrients than brown rice due to this fortification. It may also surprise you to hear that the bran layer of brown rice contains phytic acid, an antinutrient which makes minerals such as zinc and iron unabsorbable. In addition, brown rice contains higher levels of arsenic than white rice. Consumer Reports released a 2012 chart showing arsenic concentrations in specific brands of rice products.

Consumer Reports 2012 Chart Showing Arsenic Levels in Foods

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2. Eggs (Even the Yolks!)

If you’ve been avoiding eggs because you heard that they contain too much cholesterol, you may be surprised to hear that recent research has found that saturated fat -- and not dietary cholesterol -- is the primary contributor to poor heart health. Eggs have been wrongly accused of being unhealthy due to the foods they’re often served with, namely high-fat sausage or crispy bacon. A 2013 study showed that high protein egg breakfasts helped control participants’ appetites better than high carb breakfasts such as cold cereal. Don't skip the yolks! In addition to 3g of protein, egg yolks are packed with vitamin D, phosphorus, riboflavin, choline, and selenium.

Should You Be Eating Egg Yolks Every Day?

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3. Coffee

In addition to containing caffeine that helps get you alert for a busy day, coffee is also one of the top sources of flavonoids in the U.S. diet. Flavonoids are known to help improve heart health and protect cells from the natural negative effects associated with aging. Coffee may help reduce the risk for type 2 diabetes, Alzheimer’s and Parkinson’s disease. What's more, many studies have found that athletic performance benefits (such as increases in running speed) can be seen with moderate amounts of caffeine. Public health authorities seem to agree that moderate amounts of coffee (about 3-4 cups per day) can have modest health benefits and no evidence of health risk. Try to choose organic, sustainable, shade-grown coffee, whenever possible.

2009 New York Times Article on Caffeine and Athletic Performance

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4. Pasta

If you’ve given up white pasta because you believe it has a high glycemic index, there’s some good news. Pasta, such as spaghetti or macaroni made from white durum wheat, has a glycemic index of 45-50, which is considered low. That means eating pasta won’t cause a quick rise in blood sugar level, and it is more likely to keep you feeling fuller longer. The key to eating pasta is to keep your portions to no more than 1 cup cooked. Believe it or not, the recommended serving size of pasta is 1/2 cup of cooked pasta -- the amount you can hold in one cupped hand! If you were served that amount at a restaurant, you’d most likely feel cheated! Most people eat 2 cups of pasta for a meal. For a more balanced (and filling) meal, prepare pasta with veggies, seafood or lean protein such as chicken or tempeh, and top it with a tomato-based sauce rather than a cream-based sauce.

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5. Frozen Vegetables

Numerous studies suggest that frozen veggies have just as many nutrients as their fresh counterparts. Frozen vegetables are a great option because they’re picked and processed at the peak of freshness to lock in the nutrients. Since fresh produce losses nutrients every day that it’s not eaten, it’s not uncommon for frozen veggies to have more nutrients per serving. Frozen vegetables are an excellent solution during the winter months when fresh vegetables are often hard to come by or more costly. They’re also a great option to have on hand so you can always have include serving of veggies with any meal within minutes. Frozen vegetables don’t contain added sodium or preservatives. Plus, they are low in calories and rich in fiber and beneficial phytonutrients.

2006 Comparison of Fresh, Frozen and Canned Fruits & Vegetables

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6. Canadian Bacon

Bacon is EVERYWHERE lately, isn’t it? Crispy regular bacon is packed with saturated fat and sodium, but its cousin Canadian bacon -- while still high in sodium -- is lower in both calories and fat and still high in protein. Sodium aside, there’s a lot to love about Canadian bacon. A 1-oz serving of Canadian bacon has about 50 calories and 2g of fat, compared to regular bacon, which has about 165 calories and 14g of fat per ounce (i.e. about 4 slices of medium thickness). Canadian bacon also provides iron, zinc and B vitamins, along with the heart-friendly monounsaturated fats. When choosing Canadian bacon, look for the natural uncured variety (such as Niman Ranch Uncured Canadian Bacon or Jones All Natural Uncured Canadian Bacon), as they won’t contain nitrates. Cured bacon (both the regular kind and Canadian type) contains nitrates, which have been linked with cancer.

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7. Alcohol

Despite its sometimes bad reputation, drinking a moderate amount of alcohol does have health benefits. Moderate consumption is defined as about 1 drink per day for women; 2 for men. Moderate alcohol consumption can slash risk for heart attack, as well as heart disease, Type 2 diabetes, and certain types of cancer. Additionally, moderate alcohol consumption can help keep your brain sharp as you age. A 2011 study showed that moderate drinkers were 23% less likely to develop mental diseases, such as Alzheimer’s. In addition, red wine and dark beers are antioxidant-rich, which may make certain bevvies even better for you. For certain people (pregnant women, people recovering from alcohol addiction or with a family history of alcoholism, and those with liver disease) the risks of drinking still do outweigh the benefits.

Moderate Drinking May Protect Against Alzheimer's and Cognitive Impairment

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8. Avocados

Avocados are technically a fruit, but nearly all their calories come from fat, making them nutritionally at least, a fat. They provide more than 20 essential vitamins, minerals and phytonutrients, including vitamins A, C, D, E, and K; fiber; potassium; and B vitamins. Avocados are also a source of heart-smart monounsaturated fats and the antioxidants, lutein and zeaxanthin. These carotenoids are concentrated in the macula of the eye and may protect your eyes against age-related macular degeneration. Research from Ohio State University found that that avocados partnered with salsa or salad acts as a nutrient-booster and increased the absorption of fat-soluble phytonutrients.

Some Reasearch for This Slideshow Was Provided by Appetite for Health

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9. Beef

If you’re not vegetarian or vegan, but are instead one of those meat lovers who decided to give up the red stuff in order to lose weight or to make your diet more heart healthy, you may be happy to hear that eating moderate amounts of lean beef can actually help you lose weight and improve your overall diet quality. Today’s beef is leaner than ever. Many choices of beef sold at supermarkets are classified as lean, meaning the cuts provide up to 10g of total fat and no more than 4.5g of saturated fat in a 3 ½-oz serving. Even better, you can now also find beef containing no hormones and/or no antibiotics as well as grass-feed and organic options. Beef provides several 10 essential vitamins and minerals including B-vitamins, iron, zinc and protein.

Tips to Choose the Healthiest Red Meat

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10. Cranberry Juice

Perhaps you stopped drinking fruit juice because of the amount of natural or added sugars in it. It's important to remember that cranberry juice is unique in some of its health benefits, and is still worthy of inclusion in our diets. If you've had a urinary tract infection, chances are you’ve tried cranberry juice to help alleviate your symptoms. However, cranberry juice works best to help prevent recurrent UTIs in the first place. Cranberries contain proanthocyanidins or PACs, unique flavonoids that inhibit E.Coli from adhering to urinary tract cells, where they can multiply and trigger an infection. A 2011 study at Worcester Polytechnic Institute showed that cranberry juice, itself, is far better at preventing biofilm formation, than any element extracted from the berry in pill form.

2011 Study Shows the Juice is Better than Extracts at Fighting Bacterial Infections

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11. Dark Chocolate

It’s every chocolate lover’s dream come true. Chocolate, more specifically dark chocolate, has been extensively studied for its health benefits, with positive results. Dark chocolate decreases LDL (“bad”) cholesterol, reduces blood clots, and is associated with better cognitive performance in the elderly. A 2008 study published in the American Journal of Clinical Nutrition found that overweight individuals who consumed a dark chocolate bar had improved blood vessel health and decreased blood pressure as compared with those who ate a placebo. As a general rule, look for dark chocolate with a higher cacao level (60% cacao or higher), as that will indicate more antioxidants and less added sugar. Also, because all chocolate (even the dark kind) is calorie-rich, stick with 1-2 oz per day or else you may have the unwanted side effect of eating too much: weight gain.

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12. Dried Fruit

Many dieters ditch dried fruit because it’s a more concentrated source of calories than fresh fruit. While this is true, dried fruit can serve as a stand-in when fresh fruit isn’t a convenient option — for instance when you’re traveling. Dried fruit can also be enjoyed as a replacement for calorie-rich, nutrient-poor desserts such as baked goods or candy. Dried fruits contain virtually the same nutrients as their fresh counterparts, so most are a good sources of vitamins A, C, potassium, fiber and folate. They are also antioxidant powerhouses. Look for options that have no added sugar such as dried apricots, apples, cranberries, raisins or prunes. Try them on top of your oatmeal or mixed with nonfat plain Greek yogurt or cottage cheese. Enjoy dried fruit with nuts for a healthy satisfying snack.

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13. Mushrooms

Because mushrooms are white or tan in color, some assume that they don’t pack the nutritional punch of more colorful produce like tomatoes or broccoli. But what mushrooms lack in color, they more than make up for in their health benefits. A serving of about 5 medium mushrooms has just 20 calories and contains niacin, selenium, riboflavin, vitamin D, iron and calcium. They’ve been shown to help maintain a healthy immune system and may have anti-cancer properties. According to the American Cancer Society, “Shiitake mushrooms are promoted to fight the development and progression of cancer… and are also said to help prevent heart disease by lowering cholesterol levels.” Mushrooms also act as a great meat replacement in recipes for vegetarians because they have some of the same flavor characteristics of meat.

American Cancer Society's Information on Shitake Mushroom Benefits

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14. Nuts

Nuts are high in fat and calories, but that doesn’t mean that eating them will make you gain weight. In fact, research shows just the opposite: People who enjoy nuts tend to be thinner and have higher quality diets than those who don’t. A 2013 study published in the American Journal of Clinical Nutrition found that those who replaced other foods with nuts in their diets lost more weight (about 1.4 lbs more) than those who did not. Nuts are also heart-healthy because they’re made up of primarily unsaturated fats. Additionally, nuts contain plant sterols, which have cholesterol-lowering properties.

Study in the American Journal of Clinical Nutrition

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15. Shrimp

While shrimp IS high in dietary cholesterol, it contains almost no saturated fat. Recent research has concluded that unless dietary cholesterol intake is combined with high saturated fat, it does not elevate blood cholesterol. Like all fish and seafood, shrimp is a source of omega-3 fatty acids, which help temper inflammation and may reduce risk for heart disease, type 2 diabetes and much more. A serving of shrimp (3 ½ oz) has less than 100 calories, packs in 20g of protein and is low in saturated fat. Compared to many other sources of omega-3s, shrimp has one of the lowest amounts of mercury. According to Matthew Thompson, Food Editor for EatingWell Magazine, “It’s important to look for shrimp certified by an independent agency, such as Wild American Shrimp or the Marine Stewardship Council, which certifies that wild fisheries are well-managed and sustainable.”

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16. Peanut Butter

Yes, peanut butter is high in calories, but in moderation, it can actually help you control hunger and manage your weight. In fact, women who eat one serving of nuts OR peanut butter two or more times per week are nearly 25% less likely to be obese and gain fewer pounds than women who rarely eat these foods according to recent research from the Harvard School of Public Health. One possible reason: A snack that includes peanut butter helps you stay fuller longer due to the protein and fiber content. To keep calories in check, be sure to watch your serving size and stick to no more than 2 tablespoons. Try to choose a natural and/or organic variety of peanut butter with no added sugar.

10 Unexpected Lower Calorie Peanut Butter Snacks

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17. Potatoes

Potatoes often get a bad rap for making people pile on pounds, but according to nutritionists Julie Upton and Katherine Brooking at Appetite for Health, this bad rap is probably more about the way potatoes are being prepared – for instance, french fries or potato chips versus baked, roasted or grilled potatoes. A medium-sized potato contains just 170 calories. Plus, potatoes are rich in potassium and are a good source of fiber. Potato skins are also a source of antioxidants that may provide heart health and anti-cancer benefits. Finally, Potatoes provide resistant starch, a type of carbohydrate that cannot be digested so it helps regulate blood sugar levels while helping to keep you full.

Appetite for Health Nutrition Pros, Julie Upton and Katherine Brooking

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18. Popcorn

If you only eat popcorn when you go to the movie theater, you’re missing out on one of the healthiest whole grains. Researchers at the University of Scranton recently reported that popcorn is literally packed with phytonutrients. The beneficial compounds are concentrated in the darker hulls of the kernel (the bits that get stuck between your teeth). The researchers revealed that popcorn contains nearly twice as many polyphenols compared to a serving of several types of fruit. What’s more, popcorn is 100% whole grain; unlike many “whole grain” breads, crackers and other whole grain foods that are only partially made with whole grains. You can enjoy three cups of popcorn for just 100 calories and it has 3g of filling fiber. Choose an air-popped, organic variety, whenever possible.