All posts by Staci

Could eating breakfast could lower your heart disease risk?

breakfast, egg, vegetable, whole grain, fruit, milk, heart healthYou may have heard that breakfast is the most important meal of the day. However, is this really true or just an old wives’ tale?  Recent research does show that a high-quality breakfast can improve health-related quality of life. However along with this finding, a new study shows that eating this meal could lower your heart disease risk. Let’s learn a little more about the importance of your morning meal for overall health and how you can make it healthier.

Breakfast and quality of life

In a study of adolescents, those who consumed a poor quality breakfast had higher levels of stress and depression than those who skipped or had a high quality morning meal.  Those who consumed a high quality breakfast had the lowest levels of stress and depression. Therefore, it’s not just about whether you eat breakfast or not, but if you eat a high quality meal.

Another study looked more closely at the quality of breakfast that can bring about health benefits. This study found that a high-quality morning meal will be balanced with protein, fiber, and vitamins and nutrients like vitamins A, C, and D as well as calcium and iron.

Breakfast and heart health 

Not only may breakfast improve quality of life, but it could also extend your life. This is because a recent study found that eating breakfast could lower your risk of heart disease. This study looked at a sample of health data from over 6000 adults aged 40 to 75 years old over 17 to 23 years. Study results show that skipping your morning meal was linked with an increased risk of death from heart disease.

As previous studies have found though, this doesn’t mean that eating doughnuts and pastries with sugary coffee drinks each morning is healthy. Therefore, to make the most of your morning meal and have it benefit health, make it balanced.

How to create a healthy breakfast

Breakfast is not just good for heart health and mental health, but can also lower risk of chronic disease like diabetes. Because of its many potential health benefits, be sure to make your morning meal its best by using the following tips.

  • Start with a healthy protein. Cook up a few eggs, turkey bacon, and/or low sodium Canadian bacon for heart healthy proteins. And if you follow a meatless diet, then enjoy scrambled soft tofu with or without some black beans. Another meatless breakfast option is protein-rich Greek yogurt or oatmeal with chopped walnuts.
  • Add in gut-friendly fiber. Once you’ve chosen your protein base, add in some antioxidant and fiber-rich foods like fruits and vegetables. Throw some spinach in your omelette or top your oatmeal or yogurt with berries or sliced apples.  Other ideas include blending your yogurt with fruit for a drinkable balanced breakfast or sprinkling some chia seeds on your oatmeal, yogurt, or avocado toast.
  • Don’t forget healthy fats. Sliced avocado with eggs or spread on toast, or using olive oil to cook your eggs can add healthy fats to your morning meal. Other healthy fats you can add include nuts, seeds, and salmon (like smoked salmon on toast or a whole grain bagel).
  • Limit sugar intake. It can be tempting to enjoy a doughnut on the way to work or from the break room. Also, it can be just as easy to grab a whipped cream topped coffee drink to start your day. However, a sugary start can lead to unhealthy eating habits throughout the day. Therefore, stick to low sugar options. If you crave sugar in the morning, try instead a Greek yogurt with a drizzle of honey or a delicious low sugar protein shake flavored with peanut butter, vanilla, or cocoa to help satisfy your sweet tooth.
  • Don’t drink your calories. Instead of sugary coffee drinks, stick to sugar-free options like coffee with sugar-free creamer and/or sweetener. Other low-calorie breakfast drinks include hot or iced tea with low-calorie sweetener, lemon or cucumber-infused water, unsweetened almond milk, or just plain water.

And just to be sure you consume your daily dose of nutrients, a supplement for heart health may also help. Circova by Vita Sciences contains natural ingredients like niacin, L-arginine, and hawthorne to help improve blood flow and blood pressure. Improvements like these can help lower heart health risk, along with a healthy diet of course.

References:

Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. (August 2018) “Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents.”  Int J Environ Res Public Health. 15(8):1781.

Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Livingstone B, Masset G, Varela Moreiras G, Moreno LA, Smith J, Vieux F, Thielecke F, Hopkins S. (May 2018) “Breakfast in Human Nutrition: The International Breakfast Research Initiative.” Nutrients. 10(5):559.

Rong, S., et al. (April 2019) “Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality.” 

  • Reduce carbs at breakfast to lower blood sugar

    breakfast, carbohydrate, diabetes, health, dietWhen you first wake up in the money, it may be easy to grab something quick like a donut, pastry, or a quick bowl of cereal. However, what you choose to eat for breakfast could very well set the tone for what you eat the rest of the day. In fact, research shows that if you reduce carbohydrate intake at breakfast, then you could help control your blood glucose levels. Let’s learn a little more about this study, about blood glucose levels, as well as ways you can reduce carbs at your next morning meal.

    Reducing carbs at breakfast to lower blood glucose levels

    A recent study looked at the impact of a high-fat, low carbohydrate breakfast meal on blood glucose levels over 24 hours. Study results show that post-meal, or postprandial, hyperglycemia (high blood glucose levels) were reduced with this diet as compared to standard diet (55% calories from carbohydrate, 30% calories from fat, 15% calorie from protein). Also, this higher fat, lower carbohydrate breakfast helped keep blood glucose levels more stable throughout the day than the standard diet.

    How to eat a low-carb breakfast meal

    The following low to no-carb foods can be used to build a delicious low-carb breakfast meal.

    • Eggs
    • Bacon
    • Ham
    • Turkey
    • Chicken
    • Cottage cheese
    • Low carb vegetables like peppers, onions, broccoli, cauliflower, carrots, zucchini, kale, mushrooms, and spinach
    • Cheese
    • Plain Greek yogurt
    • Low carb fruits like strawberries, blueberries, or raspberries

    Use this reference as a guide to other low-carb produce that can be added to your low carb meal.

    Other ways to lower blood glucose levels

    Besides making changes in your diet, read below for ways you can manage your blood glucose levels.

    • Stay active: Every step counts when it comes to your health. Therefore, be sure to stay active every day to help manage your blood glucose levels and keep your heart healthy. Staying active can help control blood glucose levels by making insulin more sensitive. Exercise will also help you to manage your weight and use the blood glucose you have for energy.
    • Manage stress: Stress can release hormones in the body that can raise blood glucose levels. Therefore, be sure to find ways to manage your stress levels. Walking, talking to a counselor, relaxation breathing, and yoga are some ways you can manage stress.
    • Drink plenty of water each day: The body is mostly made up of water, so its important for many processes in the body. When it comes to blood glucose, water can prevent dehydration and in turn help the body remove extra sugars from the body through your urine. Try to drink at least 8 cups of water or low to no calorie fluids per day. You may need more fluid each day depending on your height, weight, and activity level.
    • Check your blood glucose often:  If you have diabetes, then you should check your blood glucose levels often. This will help you track your progress and find areas of your diet or medication routine that may need to be tweaked. This will help you manage blood glucose levels better. Be sure to to visit your doctor at least once or twice a year to have labs checked and adjust your meds if needed.
    • Take a blood glucose control supplement: If you’re already eating a healthy diet and exercising, then the next step in lowering your blood glucose levels would be to add a blood glucose-lowering supplement if needed. Glucarex by Vita Sciences is an example of a blood glucose support supplement that could help you. Glucarex contains ingredients like chromium, alpha-lipoic acid, and cinnamon to naturally support healthy weight loss, metabolism, and blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Chang, C.R., Francois, M.E., and Little, J.P. (April 2019) “Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.” The American Journal of Clinical Nutrition.

    Fletcher, J. (last reviewed January 26, 2018 by Maria Prelipcean, M.D.) “How can you lower your blood sugar levels?” Medical News Today.

    University of California, San Francisco (accessed April 17, 2019) “Diabetes Education Online: Controlling Blood Sugar.”


  • Improve your diet, extend your life

    diet, apple, healthWhen it comes to eating healthy, your primary concern may be the short-term goal of losing weight. You may want to fit into a certain piece of clothing, or be in better shape for an upcoming event. However, it’s important not to forget that eating healthy can ultimately help you to extend your life. A recent report reveals that one in five deaths globally was linked to a poor diet.

    What is a healthy diet?

    There is not one definition of a healthy way of eating. This is because everyone has different health backgrounds, allergies, intolerances, and preferences that they are dealing with. The way your body reacts to certain foods and the health goals you have can affect what foods may or may not be best for your eat for optimal health.

    For example, if you have a condition known as irritable bowel syndrome (IBS), you would benefit from eating foods low in FODMAPs. This diet may exclude certain fruits and vegetables that contain certain starches that trigger digestive symptoms. Or, if you’re on a heart healthy eating regimen, you would eat some foods that are lower in sodium to stay healthy.

    So, what should I eat to be healthy?

    According to a recent report of the Global Burden of Disease study published in The Lancet, researchers looked at trends in consumption of 15 dietary factors from 1990 to 2017 in 195 countries. This report found that one in five deaths were caused by a poor diet. This type of diet increased risk of diseases like heart disease and type 2 diabetes. The type of diet that seemed to increase this risk the most included those with:

    • too low amounts of foods such as whole grains, fruit, nuts and seeds
    • high levels of foods like trans fats, sugary drinks, and high levels of red and processed meats

    Therefore, researchers of this study suggest that people should consume a diet that is low in sodium and high in fiber-rich foods for optimal health. Some of these foods include whole grains, fruit, nuts and seeds, and vegetables. Also, a 2018 study review confirms this finding that a plant-based diet can help reduce inflammation in the body, induce weight loss, and improve quality of life.

    This health benefit of a plant-based diet comes from the antioxidant content of such plant-based foods. Fruit, vegetables, nuts, and seeds not only contain fiber and important nutrients like potassium and vitamin C. However, they also contain antioxidants that help reduce inflammation that can lead to chronic disease. Also, if you consume different colors of produce, you will reap the benefits of many different types of antioxidants.

    Other ways to reduce chronic disease

    Besides eating a healthy diet, there are other ways you can improve your lifestyle for better quality of life.

    • Exercise more to strengthen your heart and help you maintain a healthy weight. Staying active can also help you control your blood glucose levels.
    • Quit smoking and limit alcohol: Smoking can constrict blood vessels and increase risk of heart disease besides hurting your lungs. and as far as alcohol goes, more than one standard drink  a day for women or two standard drinks a day for men is not only harmful for the liver, but also contains empty calories that can impact weight and in turn can increase risk of inflammation and chronic disease.
    • Take a daily multivitamin: This can help fill in the nutritional gaps that your current diet may leave. For example, Vita Sciences offers the complete multivitamin Zestia. Zestia contains plenty of vitamins and nutrients as well as probiotics and digestive enzymes. This in turn helps you maintain gut health, while making sure you receive all of the nutrients you need for optimal health each day.

    written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Schumann, M.Sc., D., et al. (January 2018) “Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis.” Nutrition, Volume 45, 24-31.

    Science Daily (April 3, 2019) “Globally, one in five deaths are associated with diet.”

    Toumpanakis A, Turnbull T, Alba-Barba I. (October 2018) “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ Open Diabetes Res Care,6(1).


  • Add nuts to your diet for better brain health

    Bowl of mixed nuts on rustic wooden table in natural light.

    Almonds, walnuts, peanuts, and pistachios are all delicious nutrient-dense snacks. Nuts are often mentioned as healthy snacks for heart health. Not to mention that they taste great and can be a healthy replacement to chips as a salty and crunchy snack. But did you know that they can also help your brain health? A recent study shows that eating a little bit of nuts everyday can benefit brain health.

    About nuts

    Nuts come in many varieties, but they all provide rich health benefits. These tasty plant-based treats contain many important nutrients like:

    • healthy fats like monounsaturated (MUFA)  and polyunsaturated (PUFA) fats
    • protein
    • soluble and insoluble fibers
    • vitamin E
    • vitamin K
    • folate
    • thiamine
    • minerals such as magnesium, copper, potassium, and selenium
    • antioxidants
    • phytosterols

    Because of their antioxidant content, nuts are great for reducing the amount of inflammation in the body. This in turn can help lower risk of inflammatory related conditions like heart disease and type 2 diabetes.

    In particular, eating just an ounce or two of almonds daily can reduce blood glucose levels after meal time. They can also increase satiety or fullness in those with type 2 diabetes. Also, eating an ounce or so of walnuts daily can help some people lose weight since they also help increase fullness and reduce insulin levels. Finally, research shows that eating an ounce and a half of pistachios daily can help improve lipid markers such as reducing LDL-C or “bad” cholesterol.

    Nuts and brain health

    A 2019 study looked at data from the China Health and Nutrition Survey over 22 years. Nut intake data was collected from over 4800 study participants in 1991, 1993, and during the years of cognitive function data collection in 1997, 2001, 2004, and 2006. Study results show that nut intake is associated with reduced levels of cognitive decline.

    In particular, eating more than 10 grams or more of nuts daily, which equates to about 2 teaspoons a day, may benefit brain health. In fact, the researchers report that this small amount of nuts can improve thinking, reasoning, and memory. Also, they report that this same amount of nuts can improve the brain function of older adults by about 60-percent compared to those who didn’t eat nuts.

    Interestingly enough, the same antioxidant and anti-inflammatory qualities that help improve heart health also benefits brain health. Therefore, make sure to add nuts to your daily routine to reap these awesome health benefits.

    Other ways to help brain health

    Now if you’re allergic to nuts, this talk of nuts and health benefits may be a bummer. However, that doesn’t mean that they aren’t other ways you can improve brain health. Read below for tips on keeping your brain at its healthiest.

    • Keep your brain busy: As the saying goes “Use it or lose it.” The same concept works for brain health. Just like you exercise your body to stay fit, you should not forget to do the same for your brain. Crossword puzzles, reading, drawing, painting, and even crafts can help keep your brain strong.
    • Exercise your body: Like I mentioned before, exercise for your body is important for heart health, but also for brain health too. This is because your heart pumps all-important oxygen-rich blood to the brain to keep it healthy. Every step counts, so walk, jog, bike, dance, or do whatever movement you enjoy. Your brain will thank you.
    • Improve your diet: Eating lots of fiber-rich and antioxidant-rich fruits and vegetables can benefit brain health as well as overall health. This is because, just like nuts, these antioxidants reduce inflammation in the body that can increase chronic disease risk. Color your plate with a variety of fruits and vegetables each day to reap the benefits of the different antioxidants they contain that possess different healthful properties.
    • Limit alcohol intake and stop smoking: Smoking can constrict blood vessels , which means less oxygen reaches your brain. For help to quit smoking, visit Smokefree.gov for helpful resources. And as far as alcohol goes, research shows that more than two standard drinks a day can increase dementia risk. A standard drink is equal to 12 ounces beer, 5 ounces wine, or 1.5 ounces liquor.
    • Take a supplement for brain health:  If you don’t feel like you’re getting enough brain food in your diet, then you can add a brain health supplement like UltaMind to your daily routine. UltaMind by Vita Sciences contains innovative compounds like St. John’s Wort and Gingko biloba, to name a few that have been shown to support brain health, memory, focus, and concentration.

    References:

    de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and Human Health Outcomes: A Systematic Review. Nutrients9(12), 1311. doi:10.3390/nu9121311

    Harvard Health Publishing Harvard Medical School (accessed April 4, 2019) “12 ways to keep your brain young.” https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

    Li, Ming and Shi, Z. (February 2019) “A Prospective Association of Nut Consumption with Cognitive Function in Chinese Adults Aged 55+ – China Health and Nutrition Survey.” The Journal of Nutrition, Health, and Aging, 23(2): 211-216.

    Roche, Ph.d., B. (July 17, 2014) “10 Ways to Improve Your Brain Health.” Psychology Today, https://www.psychologytoday.com/us/blog/iq-boot-camp/201407/10-ways-improve-your-brain-health

     


  • Could weight loss help lower risk of migraine?

    anxiety, stress, depression, health, mental health, headache, migraineWith summer on the horizon, weight loss efforts are in full bloom. However, weight loss can provide more than just body confidence. The Centers for Disease Control report that just losing 5-percent of your body weight, which is equal to about 10 pounds for a 200 lb. person, can lower your risk of chronic diseases like heart disease and type 2 diabetes. Not to mention that a recent study shows that losing weight can also lower risk of migraines.

    What is a migraine?

    A migraine is a recurring type of headache that causes a throbbing or pulsing pain along with other uncomfortable symptoms. Other symptoms of a migraine may include:

    • nausea
    • weakness
    • sensitivity to light and sound

    Migraines can be triggered by a variety of different things such as:

    • stress
    • anxiety
    • hormonal changes in women
    • loud noises
    • bright or flashing lights
    • lack of sleep
    • tobacco
    • skipped meals
    • certain medicines
    • caffeine
    • too much activity (overexertion)

    Women and those with a family history of migraines are at greater risk of developing migraines. Treatment usually includes certain pain relievers, resting with your eyes closed in a quiet, dark room, as well as placing an eye pack on your forehead and drinking plenty of fluids.

    Migraines and weight loss

    A recent study analyzed data from 10 different studies regarding migraine occurrence. Study results show that those who lost weight had a reduction in the days per month they had migraines. Also, pain severity and duration of the headache was reduced with weight loss. The results seemed to be the same in adults and kids. Also, results were similar for anyone who lost weight, no matter how the weight was lost (i.e. surgery, diet and exercise).

    It is thought that those who are overweight or obese may be more at risk for migraine headaches due to inflammation. Researchers suggest that certain proteins released by fat tissue, obesity-related health problems such as hypertension and type 2 diabetes, as well as psychological risk factors, stroke, and respiratory conditions may also increase risk of headaches in those who are overweight or obese.

    If you have migraines, but have not found success with any medications over-the-counter, then you may want to visit your doctor for suggestions. Another option is to try a natural supplement like Migravent by Vita Sciences. Migravent contains ingredients like CoQ10, magnesium, and riboflavin, among others to help promote migraine relief and provide neurological support.

    Tips on losing weight 

    There are many ways to approach weight loss. It will vary according to the individual. Your current health status will determine your nutrient needs and exercise tolerance. Also, your food allergies or intolerances and daily schedule will help determine the eating plan that will work best for you. The key is to start changing unhealthy habits one at a time. Over time, you will create the healthy lifestyle that helps you meet your health goals and that is easy for you to stick with for the long term.

    Here are some tips to help you start planning your weight loss program.

    • Write down short-term and long-term goals: Although the term goals may make some people sigh in frustration, they are important for keeping you on track with your weight loss regimen. Start by writing out your ultimate goal for the year, then break it down into smaller goals such as monthly goals. For example, your yearly goal may be to lose 50 pounds. Since this can seem overwhelming to approach, break this goal down into smaller monthly goals. These goals should be S.M.A.R.T., or specific, measurable, achievable, relevant, and time-bound. A goal of this kind will help you track your progress since it’s measurable. Therefore, instead of just saying “I want to eat more vegetables,” instead you could make one of your monthly goals “I will eat at least one cup of vegetables at each meal over the next four weeks.”
    • Make time for planning and prepping meals: Your busy schedule may have you pressed for time. However, in order to have the best chance of weight loss success, you need to make time for meal planning and prepping. Just an hour a week can give you plenty of time to write a shopping list and meal calendar. These tools can help you know what foods you need to stay on track with your diet. A registered dietitian may be helpful to get you started on such as meal plan. Once you have the foods you need in stock, then just take another hour or so a week to wash, chop, dice, and portion out fruit and vegetables for meals and snacks. This can provide convenient meal and snack options that can make it easier for you to stay on track throughout the week.
    • Be active whenever possible: Every step counts, so move whenever possible. Take the stairs when you can, or walk your dog or take a walk after meals. You can also take a walk at lunch at work or home to help get some steps in and aid digestion.
    • Visit your doctor regularly: You should visit your doctor at least once a year to check your numbers. These numbers include blood pressure, weight, and labs like cholesterol and blood glucose. However, if you have a chronic condition or are at risk for such conditions like heart disease or diabetes, then you should visit twice a year or more to keep track of your numbers and risk factors.
    • Be accountable: Besides going to the doctor, it’s important to stay accountable in other ways as well to stay on track with your weight loss. This means weekly weigh-ins, having a weight loss buddy, and/or having a health coach to support you and provide motivation along the way.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Centers for Disease Control and Prevention (last reviewed February 13, 2018) “Losing Weight.” https://www.cdc.gov/healthyweight/losing_weight/index.html

    Mayo Clinic Medline Plus (Last updated on February 7, 2019) “Migraine.” https://medlineplus.gov/migraine.html

    MindTools (accessed March 27, 2019) “SMART Goals: How to Make Your Goals Achievable.” https://www.mindtools.com/pages/article/smart-goals.htm

    Preidt, R. (March 25, 2019) “Fewer Excess Pounds May Mean Fewer Migraines.” https://www.usnews.com/news/health-news/articles/2019-03-23/fewer-excess-pounds-may-mean-fewer-migraines

     


  • Could sugary drinks reduce life expectancy?

    soda, cola, sugar, sugary drinkAnyone who has been on a healthy lifestyle plan knows that you should try not to drink your calories. This is because you want to cut calories wherever you can to lose weight. However, cutting out those sugary drinks are not only helpful in weight loss, but also in cutting your disease risk. In fact, a recent study found that those who drank less sugary drinks had a lower risk of chronic diseases and early death as compared to those who drank sugary drinks often.

    What is considered a sugary drink?

    A sugary drink can be anything from processed colas to fresh squeezed juices. Here are some examples of sugary drinks you should limit in your daily routine.

    • cola
    • milkshakes
    • coffee drink blends
    • orange, apple, or other fruit juices
    • certain kinds of smoothies
    • flavored milks
    • sports drinks
    • sweetened waters
    • energy drinks

    These sugary drinks can be sweetened with plain sugar or one of many forms of sugar used in processed goods. Some examples of added sugars include:

    • brown sugar
    • corn sweetener
    • corn syrup
    • dextrose
    • fructose
    • glucose
    • high-fructose corn syrup
    • honey
    • lactose
    • malt syrup
    • maltose
    • molasses
    • raw sugar
    • sucrose

    Sugary drinks and health outcomes research

    Sugary drink intake has been linked to cognitive impairment, obesity in children and adults as well as dental caries.   Also, some research shows that sugar-sweetened beverage intake may be linked to heart health issues.

    One recent study looked at the impact of sugary-sweetened beverage intake on health. Study results show that those women who drank sugary drinks more than two servings a day had a 63-percent higher risk of early death than those who drank less than one serving a month. Also, by looking at the same factors in men, those who drank more sugary drinks had a 29-percent higher risk of premature death than those who drank less.

    Researchers suggest that this risk of premature death comes from chronic diseases linked with sugary drink intake. For example, those who drink more sugary drinks may have overall poorer diets. In turn, this may lead to a greater risk of obesity. Then this increase in body weight may increase risk of obesity-related diseases like type 2 diabetes, heart disease, and stroke. Therefore, it’s these chronic diseases that increase the risk of early death in those that drink a lot of sugary drinks.

    Other ways to reduce sugar in your diet

    Besides cutting down on sugary drinks, you can cut out sugar in your diet by following the tips below.

    • Have healthy snacks on hand: If you’re not prepared with healthy snacks in tow, then you are more likely to walk to the vending machine for a snack. However, most convenience snacks are full of added sugar and sodium. Therefore, grab some portable fruit like bananas, apples, or oranges before you leave the house for work. Fruit may also contain sugar, but it’s natural sugar. Not to mention, that fruit also contains fiber and antioxidants that help reduce inflammation in the body and keep your gut healthy.
    • Find alternatives to sugary drink options: Instead of energy drinks, reach for a cup of coffee with some almond milk. Or instead of a soda, try drinking a seltzer water infused with fruit like lemon or limes. Also, if you enjoy your coffee blended drink, just opt for sugar-free flavorings, skim or plant-based milk options, and skip the whipped cream and chocolate or caramel drizzle on top.
    • Take a sugar control supplement: If you’re in the midst of trying to cut down on sugar in your diet, but need a little help, then try a glucose control supplement. Glucarex by Vita Sciences is one example of a natural supplement that can help you control your blood glucose levels. This is because Glucarex contains ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss, metabolism, and healthy blood glucose levels. Therefore, such a supplement could support any healthy lifestyle habits you are trying to make to improve your health.
    • Know your numbers: By keeping track of your blood glucose, blood pressure, cholesterol, and triglycerides you can detect health problems before they start. Just be sure to visit your doctor often to have your labs checked at least once a year. However, you may have to visit more often if you have a family history of or diagnosis of chronic disease(s) already.

    References:

    Anjum, I., Jaffery, S. S., Fayyaz, M., Wajid, A., & Ans, A. H. (2018). “Sugar Beverages and Dietary Sodas Impact on Brain Health: A Mini Literature Review.” Cureus10(6), e2756. doi:10.7759/cureus.2756

    Bleich, S. N., & Vercammen, K. A. (2018). “The negative impact of sugar-sweetened beverages on children’s health: an update of the literature.” BMC obesity5, 6. doi:10.1186/s40608-017-0178-9

    Bracho-Sanchez, E. (March 18, 2019) “Sugary drinks linked to higher risk of premature death, especially for women, study says.”  https://www.cnn.com/2019/03/18/health/sugary-drinks-premature-death-women-study/

    Centers for Disease Control and Prevention (last reviewed February 27, 2017) “Get the Facts: Sugar-Sweetened Beverages and Consumption.”

    Deshpande, G., Mapanga, R. F., & Essop, M. F. (2017). “Frequent Sugar-Sweetened Beverage Consumption and the Onset of Cardiometabolic Diseases: Cause for Concern?” Journal of the Endocrine Society1(11), 1372-1385. doi:10.1210/js.2017-00262

    Luger, M., Lafontan, M., Bes-Rastrollo, M., Winzer, E., Yumuk, V., & Farpour-Lambert, N. (2017). “Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies.” Obesity facts10(6), 674-693.

     


  • Could your yo-yo diet lifestyle be hurting your heart?

    vegetables, nutrition, hypertension, high blood pressure, heart healthWith new year’s resolutions perhaps on their second wind, and summer approaching, you may be considering a new diet. Maybe this is a reboot of the diet you started at the beginning of January. Or maybe you saw a new fad diet online that promises quick results just in time for bathing suit season. But before you fall into this trap, you should know that current research shows that yo-yo dieting could hurt your heart.

    What is yo-yo-dieting?

    Yo-yo dieting is a pattern of losing weight and gaining it  back repeatedly.  There is inconclusive evidence to show that yo-yo dieting impacts future weight gain and metabolic health. In fact, a 2017 study shows that weight loss efforts, no matter how many times they are repeated, should continue to be encouraged in those who are overweight or obese.

    However, this does not mean though that you should strive to be a yo-yo dieter. This is because recent research shows that yo-yo dieting could impact heart health. A 2019 study looked at 500 women with an average age of 37 years old.

    Study results show that women who lost 10 pounds and gained that weight back within a year were more likely to have heart health problems. Also, the more they yo-yo dieted, the more at risk they were for heart disease. Researchers suggest that this may happen because when a person loses weight, they lose some lean muscle mass. And when they gain weight back, they often  gain fat in place of this muscle. Over time, this may cause a build-up of fat in the abdomen, which can increase heart health risk.

    About a heart healthy diet 

    Instead of yo-yo dieting, you can protect your heart by following a heart healthy diet. This means lots of fiber-rich and antioxidant-rich fruits, vegetables, and whole grains like oats, quinoa, nuts, and seeds. In addition, this means consuming lean protein at meals and snacks, eating plenty of healthy plant-based fats like avocado and olive oil, as well as limiting alcohol intake. Focusing more on consuming a balanced diet that is nutrient-dense is better for your heart than countless cycles of fad diets and weight gain.

    Other ways to help your heart

    Besides a heart healthy diet, read below for other things you can do to help your heart.

    • Move more: Exercise is not only good for helping you to manage weight, but is also great for your heart. You should try to move at least 30 minutes a day for most days of the week for the most benefit. This movement should be of moderate intensity. This means that when you move, your breathing quickens, but you’re not out of breath. This includes brisk walking, gardening, or light aerobics for example.
    • Stress less and quit smoking: Stress and smoking are two lifestyle behaviors that can contribute to increased blood pressure. This is because they can constrict blood vessels and make it harder for blood to flow in the body. Therefore, if you smoke, use resources such as those on Smokefree.gov to try to quit. And if you’re stressed, try to talk to someone like a friend, loved one, or counselor. You can also use relaxation breathing, yoga, or meditation to help with stress.
    • Visit your doctor often: It’s important to visit your doctor at least once a year, or more if you have a chronic health condition. This will help you keep track of your numbers like blood pressure, triglycerides, cholesterol, and blood glucose levels. In turn, this can help you catch any heart health problems in the early stages and treat them before they cause serious issues.
    • Add a heart healthy supplement: If you are already following a low stress, smoke-free, heart healthy eating and lifestyle plan, then that’s great. However, if you want to further enhance the benefits of such a lifestyle, you can try a heart healthy supplement like Alestra by Vita Sciences. Alestra contains ingredients like niacin, plant sterols, and garlic to maintain healthy cholesterol levels and promote heart health.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    American Heart Association (August 15, 2015) “The American Heart Association’s Diet and Lifestyle Recommendations.”

    Dictionary.com (accessed March 11, 2019) “Yo-yo dieting.”

    Gordon, S. (March 7, 2019) “Yo-Yo Dieting Can Take a Toll on Your Heart.” HealthDay

    Mackie, G.M., Samocha-Bonet, D., and Tam, C.S. (March-April 2017) “Does weight cycling promote obesity and metabolic risk factors? Obesity Research and Clinical Practice, 11(2): 131-139.

    Mayo Clinic (June 9, 2018) “Is yo-yo dieting making you fat.” Mayo Clinic online

    Mayo Clinic (June 12, 2018) “Exercise intensity: how to measure it.” Mayo Clinic online

    University of Michigan: Michigan Medicine (June 28, 2018) “Stress Management: Breathing Exercises for Relaxation.” https://www.uofmhealth.org/health-library/uz2255

     

     


  • A plant-based diet may help treat diabetes

    fruit, vegetable, nuts, seeds, healthy, dietIf you’ve ever tried to eat healthy, which I’m sure most of us have, then you may have been told to eat more vegetables. This is a tried and true statement that is vital to every healthy lifestyle. This is because plant-based foods like fruits and vegetables are full of gut-healthy fiber and antioxidants.  In turn, this helps to lower your risk of chronic diseases like heart disease and diabetes. That is why it may not be surprising that a recent study shows that a plant-based diet may help diabetes treatment.

    What is a plant-based diet?

    There are several ways you may view a plant-based diet. And you don’t have to be a vegetarian or vegan to reap the benefits of this eating plan. In fact, the definition of a plant-based diet is a group of eating habits that avoid eating most or all animal products and support mostly intake of fruits, vegetables, legumes, seeds, whole grains and nuts. Therefore, all you have to do is include a plant-based food to each meal or snack time. So try to pick a variety of colors of plant-based foods to reap the benefits of the vast array of antioxidants.

    Plant-based diet research

    There is a lot of research supporting the benefits of a plant-based diet. Research shows that such a diet can help improve mental health, heart health, quality of life, HbA1c levels, and body weight. It can also help people manage their diabetes. It’s thought that these health benefits stem from the antioxidants in produce that help improve gut health and decrease oxidative stress and related inflammation. Also, plant-based foods provide a ton of nutrients like fiber, potassium, magnesium, folate, iron, and vitamins A and C.

    A recent study looked at how the vegan diet may help those with diabetes. Researchers looked at the effects of vegetable-based foods on health versus animal-based foods. For sixteen weeks, 20 people with type 2 diabetes were fed either veggie-based burgers or meat-based burgers.

    Study results show that the tofu burgers enhanced post-meal insulin secretion more than the meat burger. This means that after meals, blood glucose levels did not rise as much in those on the plant-based diet.  Also, the vegan meal improved beta-cell function, which produces, holds, and releases insulin. This is important since diabetes usually damages the beta-cell function in those who have the condition. Therefore, this study shows that a plant-based diet could help those with diabetes control their condition.

    Other ways to help control diabetes

    Besides eating a plant-based diet, there are other things you can add to your healthy lifestyle to help control diabetes.

    • Stay active: Exercise can help increase how sensitive insulin is and can help the body use blood glucose better for energy. Therefore, be sure to move as much as you can each day. This can be walking, cleaning house, walking around the market, or aerobics, to name a few. Every step counts, so just because you can’t work out at the gym, that doesn’t mean you can’t find other ways to stay active and control your blood glucose levels.
    • Take medications: Many people with type 2 diabetes benefit from taking daily medications that help lower blood glucose levels. Some people may also have to take insulin to assist with diabetes treatment. Your diabetes healthcare team will look at your health history and current health status to find the medicine regimen that will work best for you.
    • Add a daily supplement: A supplement like Glucarex by Vita Sciences can help control blood glucose levels naturally. Glucarex contains  compounds like chromium, alpha lipoic acid, and cinnamon that can support healthy weight, metabolism, and blood glucose levels.
    • See your doctor often: If you have a chronic disease like diabetes, it’s vital to visit your doctor more than once a year. During these visits, have your labs checked and have your medicines adjusted if needed. This can help you stay on top of your diabetes and lower risk of complications.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Hever, J., & Cronise, R. J. (2017). “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” Journal of geriatric cardiology : JGC14(5), 355-368.

    Kahleova, H., et al. (2019) “A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.” Nutrients, 11(3): 486.

    Kerley C. P. (2018). “A Review of Plant-based Diets to Prevent and Treat Heart Failure.” Cardiac failure review4(1), 54-61.

    McMacken, M., & Shah, S. (2017). “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC14(5), 342-354.

    Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ open diabetes research & care6(1), e000534.


  • Could too much fat in your diet harm your gut health?

    gut health, digestion, ibs, fat, probioticAlthough some fats are healthy in a balanced diet, too much of anything can be a harmful thing. For some people, like those with irritable bowel syndrome, too much fat in the diet may cause digestive distress. And for those with conditions like pancreatitis, fat is not digested well, so must be limited in the diet. Recent research shows that anyone, no matter their health status, may be at risk for gut health issues on a high fat diet.

    What exactly is gut health?

    When you hear about gut health, probiotics may come to mind. Probiotics are good bacteria that are important to help balance the health of the gut microbiome. It’s a vital part of gut health. You can consume probiotics through daily supplements that are diverse and potent. However, if you prefer, you can also consume probiotics through fermented foods like yogurt, sauerkraut, kimchi, and kombucha, for example.

    In order to make sure those probiotics thrive, it’s also important to feed those good bacteria and protect the gut. Therefore, you can feed the gut bacteria by eating foods known as prebiotics. Prebiotics are fibers that help feed probiotics. Such prebiotic foods include asparagus, yams, and bananas, to name a few. The more diverse the gut bacteria in your gut, the healthier your gut and in turn your body.

    All about fats

    High fat diets have been all the rage in recent days from keto to low carb diets. These diets may have some benefits such as weight loss and helping to control blood glucose levels. This however is likely when people consume mostly healthy, unsaturated fats in their diet. Research shows that when people replace saturated fat content with unsaturated fat content, they have heart health benefits.

    Saturated fats include those in foods such as dairy, fatty meats, butter, and some vegetable oils, to name a few. On the other hand, unsaturated fats include foods such as avocado, nuts, seeds, and plant-based oils like olive, coconut, and avocado oils.

    Fat intake and gut health

    A recent study looked at the impact of a high fat diet on the gut microbiome. A 6-month trial placed healthy people on either a low, moderate, or high fat diet. Blood and fecal samples were tested at baseline and after the study to assess gut health.

    Study results show that the lower fat diet produced the highest alpha bacterial diversity, or richness of bacterial species in the gut as compared to the high fat diet. Also, those in the high fat diet had changes to long-chain fatty acid metabolism. This in turn resulted in higher levels of chemicals that could potentially trigger inflammation. Higher levels of inflammation in the body can lead to increased risk of chronic inflammatory diseases like heart disease and diabetes, to name a few.

    Researchers suggest that those who traditionally consume a high carbohydrate, low fat diet who transition to a higher fat diet may be at most risk for high fat diet-related health risks. Further studies need to be done to see if those already on a moderate fat diet may be at health risk if they transition to a high fat diet.

    Other ways to help gut health

    Besides balancing the fat intake in your diet, there are other ways to help improve your gut health. Follow the tips below to help your gut feel happier and healthier today.

    • Consume plenty of fruits and vegetables each day. Fruits and vegetables contain a variety of gut-friendly fibers and antioxidants. The antioxidants can help reduce inflammation in the body and strengthen immunity. This can reduce chronic disease risk and improve overall health status.
    • Take a daily gut health supplement. If you don’t feel like you eat enough produce each day, then a probiotic supplement may be helpful for you. One such supplement is Biovia 30 by Vita Sciences. Biovia 30 contains 30 billion organisms from 10 different strains of healthy bacteria.
    • Limit inflammatory behaviors. Lifestyle behaviors like smoking, drinking caffeine, and consuming alcohol can all negatively impact gut health. Therefore, limit or avoid such activities to lower your chronic disease risk and improve your gut and overall health.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Columbia Surgery (accessed February 25, 2019) “Pancreatitis diet.”

    Mayo Clinic (March 6, 2018) “Prebiotics, probiotics and your health.”

    Saha L. (2014). Irritable bowel syndrome: pathogenesis, diagnosis, treatment, and evidence-based medicine. World journal of gastroenterology20(22), 6759-73.

    Wan YWang FYuan J, et al. (February 2019) “Effects of dietary fat on gut microbiota and faecal metabolites, and their relationship with cardiometabolic risk factors: a 6-month randomised controlled-feeding trial.”

  • Could preventing or treating hypertension protect your mind?

    hypertension, blood pressure, heart health, healthWhen you think of high blood pressure, or hypertension, your heart health may be the first thing that comes to mind. But what many may not realize is that blood pressure also relates to the health of your mind. It makes sense if you think about it. All the body’s tissues and organs require oxygen from the blood that flows from the heart. If something is affecting blood flow, then this can affect the health of many parts of your body. Let’s look a bit more at blood pressure and how controlling it can improve the health of your heart and mind.

    About hypertension

    Hypertension happens when the blood flow in your vessels has to use extra force to travel though the body. There are several different causes of blood pressure. Some of these causes include high sodium intake, obesity, thyroid problems, or sleep apnea, to name a few.

    A person has hypertension if their blood pressure consistently reads at or above 140 mm Hg over 90 mmHg. The top number is the systolic blood pressure, or the pressure of the blood in the arteries during contraction. On the other hand, the bottom number is the pressure of the blood in the vessels at dilation, or in between contractions.

    It’s important to see your doctor on a regular basis so you can track your blood pressure. This is because untreated high blood pressure can lead to complications like heart attack, heart failure, or stroke, to name a few.

    Blood pressure and brain health

    By keeping your heart and blood vessels healthy, you ensure healthy blood flow all over the body, This includes healthy blood flow to the brain. According to the Centers for Disease Control, taking care of your heart can help reduce your risk of stroke and dementia.

    A recent study looked at a group of older adults at risk for heart disease but had no history of stroke or diabetes. Researchers looked at whether intensive or standard treatment for hypertension could improve cognitive health outcomes.

    Intensive blood pressure control would involve a goal of a systolic blood pressure of less than 120 mm Hg. On the other hand, standard treatment would merely try to lower the systolic blood pressure below 140 mm Hg.

    Study results show that the intensive treatment helped reduce mild cognitive impairment risk by 20-percent. Because of this finding, researchers suggest that intensive blood pressure treatment could lower risk of dementia. However, more studies will need to be done to see if this theory holds true.

    How can you improve your blood pressure?

    When it comes to heart health, here are several steps you can take to help control your blood pressure and in turn help the health of your mind.

    • Eat a heart healthy diet: Cut back on sodium, fatty red meats, alcohol, and sugary processed foods for better heart health. Instead, swap out these foods for lean animal or plant-based proteins like chicken, fish, nuts, or seeds. Also, load up on antioxidant-rich vegetables and fruits that also provide gut- and heart-healthy fiber.
    • Move more: Every step counts when it comes to heart health. Try to walk, swim, bike, dance, or do whatever moves you to exercise. Try to move at least thirty minutes total a day most days of the week to help keep your weight within a healthy range and your heart strong.
    • Sleep enough: During sleep, your body takes care of a lot of internal business. One piece of business is regulating fluid and hormones in the body. If interrupted this can have a negative impact on blood pressure. This is why most adults should sleep at least seven to nine hours a night most nights for optimal health.
    • Quit smoking: Smoking can constrict blood vessels and in turn narrow them and increase risk of blood pressure. Therefore, if you smoke, be sure to visit smokefree.gov for resources on how you can quit today to help your heart and brain health.
    • Take a heart healthy supplement:  Along with these lifestyle changes, it also never hurts to add a heart healthy supplement to give your heart health the upper hand. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne that help to naturally improve blood pressure and blood flow.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Centers for Disease Control and Prevention (March 26, 2018) “Brain Health Is Connected to Heart Health.” https://www.cdc.gov/features/heart-brain-health/index.html

    Mayo Clinic (January 9, 2019) “10 ways to control high blood pressure without medication.”

    National Heart, Lung, and Blood Institute (accessed February 18, 2019) “High Blood Pressure.”

    NIH Research Matters (February 12, 2019) “Intensive blood pressure control may lessen cognitive loss.”