Antioxidants: Fab or Fad?

Jan 24, 2022 | healthy eating, NUTRIENTS, seniors

Antioxidants: Fab or Fad?

You’re walking through the grocery store, and there are multiple products claiming they’re “high in antioxidants,” but what does that even mean? What are antioxidants? Are they necessary for our health? In short, yes. But do you need to spend a bajillion dollars for the fancy-schmancy antioxidant products? No, you do not.

Antioxidants are substances that fight free radicals in the body. Free radicals are waste compounds that can become harmful when they aren’t properly eliminated from the body. Both are naturally produced in our bodies, but we need a balance of both to maintain optimal health. Too many free radicals can cause inflammation and oxidative stress, which has been linked to numerous health conditions such as cancer, heart disease, arthritis, and stroke. Several environmental and lifestyle habits promote excess free radicals such as air pollution, smoke, alcohol, and processed foods. We know it’s not always possible to avoid these oxidative stressors, which is where antioxidants come in and save the day.

Antioxidants protect against free radicals and can be found in numerous food groups. Most fruits and vegetables contain some type of antioxidant, and even meat and fish contain antioxidants in a small dose. Vitamin C, E, and flavonoids are the most common antioxidants needed on a daily basis. Vitamin C can be found in most fruits and vegetables, but have a high concentration in oranges, berries, bell peppers, etc. Vitamin E can be found in nuts and seeds, vegetable oils, and leafy greens such as kale. Flavonoids are a broad group of antioxidants, but the most common are green tea and dark chocolate.

Easy ways to incorporate more antioxidants into your diet include adding fruits or vegetables to every meal, opting for green tea instead of coffee, and snacking on healthier foods such as nuts. Since antioxidants are probably already present in your diet, I don’t think it’s necessary to take a supplement, but always consult with your doctor before making any dietary changes.

Sources:

Healthline. (2019, July 29). Antioxidants Explained in Simple Terms. Retrieved from https://www.healthline.com/nutrition/antioxidants-explainedMedical News Today. (2018, May 29). Antioxidants: Health Benefits and Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/301506

Brain Gut Connection

May 19, 2020 | healthy eating, NUTRIENTS

Brain Gut Connection

We’ve all heard the saying “go with your gut,” and there’s a good reason for it. Recent research has found that the enteric nervous system (ENS) in your digestive system is your hidden second brain. It can affect digestion, mood, health, and even the way you think. The ENS contains two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from the esophagus to rectum (hopkinsmedicine.org). The main role of the ENS is to control digestion, release enzymes that break down food and make sure nutrients are properly absorbed and eliminated. That being said, the ENS can’t write letters or solve mathematical equations, but it communicates with your brain more than you’d think.

For decades, doctors and researchers thought that anxiety and depression contributed to irritable bowel syndrome (IBS), constipation, diarrhea, bloating, and many other stomach problems. However, it turns out it may be the other way around. Researchers have found evidence that irritation in the gastrointestinal system sends signals to the central nervous system (CNS) that triggers mood changes. Our brain and gut produce neurotransmitters, but the most common neurotransmitters produced in the gut are serotonin and gamma-aminobutyric acid (GABA). Serotonin makes us happy and helps control our body clock, while GABA helps control feelings of fear and anxiety.

So, what can you do to keep your brain and gut happy and healthy? The key to a healthy gut is probiotics and prebiotics. Probiotics are live strains of beneficial bacteria that help fill your gut with healthy microorganisms. In some cases, probiotics have been shown to improve symptoms of depression, stress, and anxiety. In order to keep a healthy gut flora, you have to feed it the good gut bacteria. This is where prebiotics come into play. Prebiotics are fibers that are not digestible by humans but are fermented by your gut bacteria. Most people take probiotics and prebiotics in supplement form; however, there are numerous food sources that provide probiotics and prebiotics.

The most important food groups to look for when improving your gut flora are omega-3 fats, fermented foods, high-fiber foods, polyphenol-rich foods, and tryptophan-rich foods. Omega-3 fats are commonly found in fatty fish such as salmon and sardines. Fermented foods include sauerkraut, kimchi, kefir, and kombucha. High-fiber foods include whole grains, nuts, seeds, fruits, and vegetables, which may also contain prebiotic fiber. Polyphenol-rich foods include cocoa, green tea, olive oil, and coffee. Tryptophan-rich foods include turkey, eggs, and cheese. Try incorporating some of these probiotic and prebiotic-rich foods into your diet, and I’m sure both of your brains will thank you.

Sources:

John Hopkins Medicine, The Brain-Gut Connection. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection

The Dirty Truth About Sugar

May 4, 2020 | healthy eating, NUTRIENTS

The Dirty Truth About Sugar

Sugar: the ingredient that makes kids go crazy, and adults taste buds happy. Sugar is found in numerous foods under several names, but the impact on our bodies is still the same. In this article, I’m mostly referring to added sugars, whether that be white sugar, high fructose corn syrup, cane juice, fruit juice, rice syrup, agave nectar, molasses, etc. Brands and companies have gotten smarter about labeling sugar and use terms such as “fruit juice” in products to make them seem healthy, but in reality, it’s still just unnecessary added sugar. Don’t be fooled by juices such as orange and apple juice either; they’re packed full of added sugars with little vitamin and mineral content, you’re better off just eating an orange or apple. Sugar has been linked to numerous health issues such as obesity, diabetes, and heart disease. Sugary drinks such as sodas, juices, and teas are loaded with fructose, a type of added sugar which increases your hunger and desire for more fizzy drinks. Excessive fructose consumption can also cause a resistance to leptin, which is an important hormone that tells your body when to stop eating. In short, sugary beverages make you hungrier and thirstier for sugar, which can lead to weight gain. Cases of diabetes have more than doubled over the past 20 years, and there’s a clear link between excessive sugar consumption and diabetes. Eating a diet rich in sugar over a prolonged period of time leads to insulin resistance which causes blood sugar levels to rise. Insulin resistance, in turn, can lead to type 2 diabetes. High-sugar diets can also lead to inflammation, unstable blood sugar, and high blood pressure. All of these are risk factors for heart disease, which is the number one cause of death worldwide. In a study of over 30,000 people, those who consumed 17-21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar (healthline.com). Now that I’ve opened your eyes to the dangers of sugar, I just want to say it’s all about moderation. Having cake or ice-cream every now and then won’t kill you, just make sure it’s a treat and not a daily occurrence. I’ve barely touched the surface on the negative health effects of sugar, but I hope you will utilize this information to make dietary adjustments for your overall health and well-being. Sources: Kubala, J. (2018, June 03). 11 Reasons Why Too Much Sugar Is Bad for You. Retrieved from https://www.healthline.com/nutrition/too-much-sugar#section3 Zerbe, L. (2018, May 11). How Sugar Destroys Your Body. Retrieved from https://draxe.com/nutrition/is-sugar-bad-for-you/

How To Improve Your COPD Symptoms

Nov 6, 2018 | Exercise, Fresh Foods, healthy eating, NUTRIENTS

How To Improve Your COPD Symptoms

Difficulty breathing is one of the most alarming and uncomfortable symptoms of Chronic Obstructive Pulmonary Disease. Modifying a few daily behaviors can be an effective way to alleviate symptoms of COPD. Here are a few things you can try that may help.

Avoid smoke and chemicals with strong fumes

According to the American Lung Association, smoking causes 90% of COPD deaths. If you currently smoke, consider quitting. If you live with someone who smokes, ask them to smoke outside. Also, avoid cleaning agents such as bleach and ammonia. Perfumed soaps and shampoos can also contribute to irritation depending on your sensitivity level.

Eat a diet rich in nutrient dense foods

Eating a diet rich in essential nutrients will increase immune system response and strengthen your ability to fight off bouts of infection. Eating plenty of whole foods can help you to lose weight, which is a great way to make breathing easier as well. Talk to a dietitian about a potential eating plan or supplements that may be right for you.

Stay hydrated

Those with COPD are often dehydrated, which can lead to thick mucus build up. Water is a champion when it comes to thinning mucus and this is helpful in clearing it from the lungs. Make sure to discuss this with your doctor because too much water can worsen some COPD conditions.

Learn pursed lip breathing

water Pursed-lip breathing is a great way to assist in slowing your breathing rate and expanding your airway to alleviate breathing issues. First, purse your lips and blow all the air out of your lungs. Then with your pursed lips take a deep breath in filling your lungs with as much air as you can, then you can slow your breath so that you’re using as much of your lung capacity as possible. Repeat this exercise a few times a day and see if you notice a difference in your ability to control your breathing.

Exercise

It may sound cliché but it’s true, regular exercise can greatly improve your breathing ability and in turn, your COPD symptoms. Focus on what you can do by trying a few exercising methods and seeing what is best for you and your body. Consider a moderate intensity exercise such as swimming, walking, or yoga. If you find yourself out of breath, also consider it may be due to being in a deconditioned state and not due to lung function.

Medication

If you’re on medication for COPD, be sure to manage it properly and take it as recommended by your healthcare professional. If you think medication might be right for you in order to help control symptoms, talk with your doctor about your concerns. The sooner you take action the better as lung damage can’t usually be reversed but it is controllable.

Other tips that may help avoid agitation of the airway

If allergies are an issue, consider trying a high-efficiency particulate air filter (HEPA).

If dry air triggers your symptoms, try a humidifier in your room.

Colds, flu, and other illnesses can trigger symptoms of COPD. Getting an annual flu shot may help protect against these seasonal irritants.

5 WAYS TO ENHANCE NUTRIENT ABSORPTION

Aug 27, 2018 | healthy eating, NUTRIENTS

5 WAYS TO ENHANCE NUTRIENT ABSORPTION

Scientists have spent countless hours studying ways in which our bodies achieve optimal nutrient absorption. They’ve come up with some interesting methods to increase bioavailability. What is Bioavailability? In this case, it’s the degree to which food can be absorbed by the body. A number of studies have found that there are specific food pairings that can assist in the absorption of many different nutrients. Here are just a few!

Iron and Vitamin C

It is well known in the nutrition community that vitamin C assists in the absorption of iron by blocking dietary compounds that may hinder proper absorption. So when you’re enjoying a steak and you’re looking to get as much of the iron as possible, pair it with an Asian salad that has oranges in it. Or you can simply eat an orange, bell pepper, lemon juice, or strawberries with your meal.

Roast Your Veggies

Did you know that many vegetables require light cooking in order to help prepare the nutrient molecules for easier breakdown and absorption by the body? Foods such as spinach, tomatoes, carrots, and sweet potatoes are best sautéed, roasted, or steamed before consumption if you’d like to maximize nutrient absorption.

Pair with a Fat

When eating foods that contain fat-soluble vitamins such as vitamin A, E, D, and K (foods like carrots, leafy green veggies, legumes) – pair them with a dietary fat such as olive oil, coconut oil, or butter. (In moderation of course!) This can greatly increase the ability for nutrient absorption by the body. An example would be having a salad with an olive oil based dressing.

Don’t Avoid Frozen Fruits and Veggies

People often think that if something is frozen then it’s not as healthy. This is a common misconception. More often than not, frozen fruits and vegetables are picked at the peak of freshness and flash frozen. This means that although frozen, you’ll still be getting them at their optimal ripeness, which means they’ll be full of vitamins and nutrients.

Vitamin D and Calcium

Foods such as kale that contain a portion of calcium are more bioavailable when paired with an item that has vitamin D, such as salmon. This pairing will greatly enhance your body’s ability to soak up the calcium you’re trying to get out of your greens while adding vitamin D to the mix also!

THE LOWDOWN ON AVOCADO TOAST

Apr 5, 2018 | healthy eating, NUTRIENTS

THE LOWDOWN ON AVOCADO TOAST

This toasty treat may sound trendy, but it’s a trend that has some major heart healthy benefits! Not only does this breakfast or snack option add healthy fat and fiber to help you to feel full for longer, it can be a versatile way to add a variety of veggies to your meal. When choosing a toast option, make sure it’s whole grain. Whole grain breads contain more fiber than white bread and will be processed in the body more slowly, resulting in a more stabilized blood sugar level.

Avocados are getting their time to shine lately and it’s for a good reason. Avocados are loaded with fiber, vitamin c, vitamin B-6, potassium, and magnesium. They are high in monounsaturated fats, which are heart healthy and contribute to your overall HDL cholesterol. Not all cholesterol is bad for you, in fact, the good cholesterol helps produce and maintain hormone function. HDL cholesterol is good cholesterol because it helps remove the bad cholesterol that can clog your arteries and lead to cardiovascular disease. So think of these fruits, (yep they’re considered a fruit,) a disease-fighting ally! One of the greatest things about avocado toast is there’s a million different ways to make it. So we’ll let you in on the basics and you can go crazy with different combos.

5 Steps to Your Favorite Avocado Toast

Pick your toast and toast it.
Drizzle a little olive oil on the toast, no butter needed.
Cut your avocado and use a butter knife to spread a heap onto your toast.
Add any toppings of your choice: cherry tomatoes, chia seeds, smoked salmon, dill, basil, cilantro, egg, fruit, cheese, nuts and the list goes on and on!!!
Eat!

Go ahead, be a little trendy and enjoy some avocado toast! Your heart will thank you!