Archive for the ‘Nutrition’ Category
“Research has found that people who eat breakfast consume fewer calories during the day than breakfast skippers. But a recent study of 380 people is refining that observation. Researchers asked participants to record everything they ate for two weeks. When participants ate a big, high-calorie breakfast, they took in more calories over the course of a day than they did when they ate a small breakfast with fewer calories. The bottom line: Eating a smaller breakfast can help people reduce the total amount of calories they eat per day.” -Source:Nutrition Journal, Jan 17, 2011.
“Eating foods that are high in potassium may help stave off a stroke, a study found. While the research didn’t prove that potassium itself prevents strokes, it found that every additional 1,640 mg of potassium consumed daily was associated with a 21 percent lower risk of stroke. Experts recommend that most adults get 4,700 mg of potassium a day (although people with kidney disease may need to limit their potassium intake and should consult a doctor). Potassium-rich foods include tomatoes, bananas, greens and beans.” -Source:Journal of the American College of Cardiology, March 8, 2011.
“Eat more blueberries. Scientists who studied nearly 157,000 men and women over 14 years learned that those who ate at least one serving of blueberries per week were 10 percent less likely to have high blood pressure, possibly thanks to beneficial compounds called flavonoids in the fruit.” -Source: American Journal of Clinical Nutrition Feb. 2011 (You can also supplement your diet with flavonoids quite easily. For more information on a premium source click here.
“A diet high (of course ‘high’ is not quantified) in red and processed meats, saturated fats, and sweets may harm your kidneys. Researchers tracked three diets’ effect on the kidney function of more than 3,100 women for 11 years. While two healthier diets didn’t affect the women’s kidneys, the unhealthy “Western diet” was associated with worsening kidney function over time.” -Source: American Journal of Kidney Disease, February 2011.
“What you eat may affect your mood. Researchers who studied more that 12,000 people for an average of six years found that consuming trans fats ups the risk for depression, while monounsaturated fats and polyunsaturated fats protect against it. (Saturated fats were not studied) At the start of the trial, no participants suffered from depression; by the end, 657 people were depressed. Those who ate plenty of trans fats had a 48 percent increased risk for depression compared with those who ate none. The researchers also found that olive oil was linked to a lower risk of being depressed.” – Source: Plos ONE, January 2011.
Some say there is no need for supplementing the diet with vitamin, mineral, and herbal supplements. The Metzenbaum Congressional study revealed that every age group had nutrient deficiencies below the recommended level. The “no need for supplement” naysayers base their position on the belief that we can get all of our nutrition from food. That statement is perhaps true but no one, according to Metzenbaum, eats properly and if we did the daily caloric intake would be more than our lifestyle could burn off. Finally, the challenge: Plan three well balanced meals per day based on the current food guide pyramid for one week. Then go to your favorite grocery store and shop, on paper, for the items needed for the menus planned. You will discover that the cost is prohibitive. Food supplements provide nutritional insurance. They are not a substitute for eating as well as we can.
In this study of over 520,000 participants from 10 western European countries, the results show a strong association between low 25-hydroxyvitamin D blood concentrations and increased risk of colorectal cancer. More research is needed to determine if increasing 25-hydroxyvitamin D concentrations (through diet, supplements, or sun expo…sure) can effectively decrease the risk of colorectal cancer. For a great Vitamin D3 supplement click here.
“Hard-core endurance athletes like those depicted in sports-drink commercials may need these sugary beverages to support their intensive training. Nutritionally, though, sports drinks aren’t much difference from sweetened carbonated beverages. A recent study found that normal teenagers with otherwise excellent health habits also drink these calorie-heavy products even while eschewing soda. The authors blame the popular misconception that sports beverages are a part of a healthy life style.” -Source: Pediatrics, published online Sept. 27, 2010. For information on sports drinks that are better formulated click here.
“There’s been a lot of debate about the merits and potential dangers of low-carbohydrate diets, but new research suggests that they may be healthy–so long as they are rich in veggies. Researchers tracked a large group of middle-aged participants over more than two decades, assessing their dietary profiles along the way. When lumped together, low-carbohydrate diets were associated with an increased risk of death compared with diet higher in carbs. However, low-carb diets that emphasized vegetables were associated with a lower risk of death than low-carbohydrate diets that were heavy on animal products.” Source: Annals of Internal Medicine, Sept. 7, 2010 For more information on plant based food supplements click here.
“Nutritious food like vegetables, fruits, and fish can carry high price tags, but a healthy diet doesn’t have to cost a fortune, according to a study. Researchers analyzed the eating habits of almost 80,000 women in the U.S. to see how healthful and costly their diets were. While the healthi8est diets were more expensive on average than the least healthy ($4.62 per day versus $3.72), plenty of women ate well on the cheap. The authors say beans, whole grains, nuts, and soy gave the biggest health bang for the buck. Red or processed meat and high fat dairy were the least nutritious buys.” -Source: American Journal of Clinical Nutrition, published online Sept. 1, 2010- For information on effective food supplements click here.