Category Archives: fiber

Eat more vegetables to improve diabetes health

Now you may be saying to yourself, “Another article telling me to eat vegetables.” :sigh: However, this is not just another one of “those” articles. There are more reasons to eat your veggies than you may think.  Besides providing digestive-friendly fiber and antioxidants, a recent study has shown that eating a more plant-based diet can actually lower your heart and diabetes health numbers.

What are your “numbers”?

Your numbers are the markers that you and your healthcare provider can use to track your health progress. These numbers include cholesterol, blood pressure, and blood glucose levels, to name a few. It is important that you have these numbers checked at least yearly. If you already have diabetes or another chronic disease, have labs checked more often as recommended by your doctor.

Why are vegetables so important?

Vegetables are important for many reasons.

  1. Fiber: Vegetables and other plant-based foods contain the complex carbohydrate  known as fiber. The gut does not digest fiber. Because of this it doesn’t count towards your total carbohydrate intake, hence net carbs.  Net carbs are grams of total carbohydrate from grams of fiber from the nutrition label. In addition, fiber can help you stay fuller longer. This can aid weight loss efforts if eaten at meals and snacks. Finally, fiber is great for gut health. This is because it helps bulk stool and slows digestion to help the body absorb more nutrients from food consumed. Increased fiber intake can help lower cholesterol numbers and keep blood glucose levels more stable.
  2. Antioxidants: When people tell you to color your plate, antioxidants are the reasons why.  Antioxidants are compounds that help reduce cell damage in the body. In turn, they help lower your risk of chronic disease.  Every color of the rainbow in plant-based foods represents a different set of antioxidants. Each set of antioxidants provide different health benefits. Research has linked diabetes with oxidative stress-related cell damage. Therefore, eating a lot of them can help prevent  or improve diabetes health outcomes.
  3. Prebiotic quality: Probiotics, or “good” bacteria, are becoming all the rage these days and for good reason. Research shows that a good balance of bacteria in the gut may help reduce oxidative stress-related cell damage. In turn, this may help lower risk of chronic diseases linked to inflammation such as heart disease, diabetes, certain skin conditions, and digestive conditions, to name a few. Probiotics are living organisms like bacteria or fungi that can benefit health. They can be found in supplement form or in fermented foods like yogurt, kefir, kimchi, or sauerkraut. On the other hand, prebiotics are those foods that help feed probiotics. Just like when you are hungry, probiotics may not work as productively if they are not fed. Therefore, plant-based foods such as artichokes, asparagus, and bananas should be eaten everyday.

Diabetes and plant-based food research

A recent study looked at the effect of a vegetarian diet on health outcomes. An analysis of studies found that vegetarian dietary patterns were linked with significantly lower:

  • HbA1C
  • fasting glucose
  • LDL cholesterol
  • body weight
  • body mass index (BMI)
  • waist circumference

This study suggests that a plant-based diet pattern may help improve the health of those with diabetes.  More studies will need to be done to confirm specific long-term health benefits for diabetes management. However, in the meantime, add in more plant-based foods to your diet like fruits, vegetables, nuts, and seeds for other benefits.

In addition to eating more plant-based foods, you can try diabetes supplements as well to help control your blood glucose levels. Glucarex by Vita Sciences contains ingredients like chromium, alpha lipoic acid, and cinnamon that can support weight loss and healthy blood glucose levels.

References:

McMacken, M. and Shah, S. (May 2017) “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of Geriatric Cardiology, 14(5): 342-354.

Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

The Diabetes Council (May 16, 2016) “Antioxidants for Diabetes.” thediabetescouncil.com/antioxidants-diabetes-what-you-need-to-know/

Viguiliouk, E., et al. (2018) “Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.” Clinical Nutrition, https://doi.org/10.1016/j.clnu.2018.05.032

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

 

 


  • Free your gut from inflammation with probiotics

    probiotic, fermented foods, health, gut healthProbiotics have become the talk of the town, and for good reason. Every day more research shows that taking probiotics can reduce inflammation in the gut, and in turn, may help reduce risk of inflammatory conditions such as heart disease, eczema, and inflammatory bowel disease. Therefore, adding a probiotic to your daily routine may be the answer to help free your gut, and in turn your body, from inflammation.

    What is inflammation?

    Inflammation is a response to injury, infection, or foreign bodies in the body. This process is often linked with redness, swelling, and pain. In the body, however, can be a good thing since inflammation helps to get rid of any toxins and help the body heal.  However, too much of just about anything can be a bad thing.

    Oxidative stress, along with inflammation, is often associated with chronic disease risk. When the body’s cells encounter oxidative stress, cell damage may occur, and in turn, chronic disease risk may increase.  Oxidative stress occurs, by definition, when there is an imbalance in prooxidant stress and antioxidant defense.  This occurs when free radicals, or any species with one or more unpaired electrons, steal electrons from other cells to become paired. In doing this, a chain reaction of free radical formation is set off. This  in turn can lead to cell damage.

    What are probiotics?

    Probiotics are living organisms such as bacteria or fungi, that have health benefits.  You may see probiotics in your local grocery store or health food market. It can be confusing to know which strain(s) will be most beneficial for you.  The key will be to find a probiotic product that is diverse in the amount of strains that it contains, so that you can benefit from a wide variety of bacterium.

    For example, one diverse probiotic product is Biovia 30 by Vita Sciences. This probiotic product contains 30 billion colony forming units of 10 important Lactobacillus and Bifidobacterium strains.

    How can I benefit from probiotics?

    Probiotics can help restore balance of bacterium in the gut. This can help reduce inflammation in the body and reduce chronic disease risk.  The benefits of probiotics range from lowering cholesterol to strengthening the immune system.  In addition, probiotics can help improve symptoms in those with digestive conditions such as inflammatory bowel disease. Furthermore, there is evidence that those with skin conditions such as atopic dermatitis and acne may benefit from probiotic treatment.

    You can add probiotics in your diet by consuming more fermented food or by taking a probiotic supplement. You can add some probiotic-containing foods to your diet such as:

    • sauerkraut
    • kimchi
    • kefir
    • yogurt
    • miso
    • tempeh

    It is also beneficial that if you consume probiotics in any form, that you also consume prebiotics, or foods to help feed the probiotics in your gut.  Examples of prebiotic foods include:

    • fruits such as bananas
    • vegetables such as asparagus, soybeans, garlic onion, leeks, and artichokes
    • whole-grain foods such as whole-wheat bread, oatmeal, and bran cereal
    • Flaxseeds

    Therefore, free yourself from inflammation in your body today by adding some pre- and probiotics to your daily routine.

    References:

    Baek, J. and Lee, M-G. (2016) “Oxidative stress and antioxidant strategies in dermatology.” Redox Report, 21(4): 164-169.

    Biswas, S.K. (2016) “Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?” Oxidative Medicine and Cellular Longevity, Volume 2016(Article ID 5698931): 9 pages.

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

    Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

     


  • The Top 5 Ways to Lower Your Heart Disease Risk

    heart disease, heart health, fruits, vegetablesHeart disease is the leading cause of death for men and women in the United States. It accounts for one in four deaths each year. However, yo can prevent heart disease by changing some lifestyle factors to lower your risk. Risk factors of heart disease include poor diet, physical inactivity, being overweight or obese, being a smoker, and having diabetes. Fortunately, by working to change a few things in your daily routine, you can lower your risk of heart disease. Here are the top five things you can do today to lower your risk of heart disease.

    1. Stop smoking or don’t start. Smoking can constrict your blood vessels and make it hard for oxygen-rich blood to get to your heart. In turn, this can raise your blood pressure and increase your risk of a heart attack or stroke. According to the Centers for Disease Control, the percentage of smokers in the United States is at its lowest. However, there are still about 14-percent of Americans, or about 30 million people, who are still smoking. More and more young people are vaping instead of smoking, but experts worry that this is just another way for people to get addicted to nicotine. Therefore, no matter if its a cigarette, e-cigarette, or vaping device, stop smoking for your heart health. Contact Smokefree.gov to speak to an expert to help provide advice and resources to quit.
    2. Eat a more balanced diet. I’m sure you have been told time and time again to eat more fruits and vegetables. However, the fiber-rich quality and antioxidants in such foods can help reduce oxidative stress in the body, which can lower risk of chronic disease like heart disease and diabetes. Therefore, include fruits and vegetables with every meal, in a variety of colors to provide you with a diverse array of nutrients. Also, balance out your veggies with lean proteins like chicken, fish, nuts, seeds, and/or low-fat dairy products.  Stick to mostly whole, minimally processed foods to avoid unnecessary salt, sugar, and preservatives.
    3. Be more active. Try to move more each day to keep your heart strong. Walking, gardening, swimming, biking, or aerobics are some examples of ways you can incorporate some movement in your day. Try to get at least 30 minutes of activity at least 5 days a week. You can split this exercise into small segments of 5 and 10 minutes throughout the day if you need to for any reason.
    4. Manage stress. Stress can lead to poor sleep, high blood pressure, and lack of motivation to eat healthy or exercise. Therefore, stress can have a domino effect on your entire health status if not managed properly. If you feel you are unable to manage your stress, try talking with someone. A counselor or therapist can help you figure out strategies to manage your stress. You can also try yoga, meditation, relaxation breathing, and/or acupuncture to help you manage your stress and in turn lower your heart disease risk.
    5. Visit your healthcare provider regularly. Whether you have a history or family history of heart disease or not, you should visit your doctor regularly. You should have labs done at least once a year to check your cholesterol, blood pressure, etc. This is because life can change a lot in a year, and you can find yourself stuck in unhealthy lifestyle habits without even noticing unless an abnormal or high lab finding alerts you to it. Therefore, visit your doctor regularly, and even more often if you do have a history of heart disease, diabetes, or other chronic disease.

    Take your health journey one step at a time. In addition to the steps listed, you can also try adding supplements to your routine if you feel there are any nutrient gaps in your diet.  Try a heart healthy supplement like Presura or a multivitamin like Zestia by Vita Sciences. Changing your lifestyle may not be easy. However, the improvements in your quality of life you will be rewarded with will be worth it.

     

     

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Associated Press (June 19, 2018) “Smoking Hits New Low Among U.S. Adults.” 

    American Heart Association (updated May 17, 2018) “The American Heart Association’s Diet and Lifestyle Recommendations.” 

    Centers for Disease Control (November 28, 2017) “Heart Disease Facts.” 


  • Eat a healthier diet for a smaller waist, bigger brain.

    Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

    What is a fad diet?

    A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

    • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
    • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
    • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

    Effect of healthy diet on brain health

    A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

    Improve your diet by taking care of your heart

    Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

    • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
    • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
    • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
    • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

    Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

    Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
    Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517doi:10.3390/nu9050517

    Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

    Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

    Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.


  • Could trans fats increase your heart disease risk?

    You’ve probably heard of trans fats before. And I’m sure what you have heard was not good news. This new news is not much different, except that the World Health Organization just announced that it plans to eliminate synthetic trans fats completely from the food supply by the year 2023.

    What are trans fats?

    trans fat, fat, fast food, unhealthy, burger, fries, pie

    Trans fats are found in small amounts in whole fat dairy products and fatty meats. However, the majority of such fats is artificial.  This artificial trans fat is formed from a process called hydrogenation. This word may look familiar from food labels since a lot of processed products contain hydrogenated forms of certain oils. In other words, oils like vegetable oil have hydrogen added to it. This makes the oil become solid at room temperature.  This type of fat is less likely to spoil, which is likely why a lot of fast food restaurants use it for their fryers.

    Over the years, research has shown that these types of fats increase risk of heart attack, stroke, and type 2 diabetes. It can also decrease you HDL, or “good” cholesterol, and increase your LDL, or “bad” cholesterol. These health risks are the major reason why the use of such fats in foods has gone down over the past several years.

    What foods contain trans fats?

    Fast foods like fries, doughnuts, or fried chicken commonly contain trans fats. However, baked goods like pies, or ready-made frostings are also a source of trans fats. Many companies though have already taken these types of fats out of their products. This is since the original statement from the Food and Drug Administration in 2013 that deemed trans fats no longer “generally recognized as safe.”

    Trans Fat Ban by 2023

    The World Health Organization (WHO) released on May 14, 2018, a guide called REPLACE. This step-by-step guide provides instructions on how to eliminate trans-fatty acids from the global food supply.  The six actions involved in this program includes:

    REview  food sources of industrially-produced trans fats in the global landscape.

    Promote the replacement of industrially-produced trans fats with healthier fats and oils.

    Legislate or enact regulations to eliminate industrially-produced trans fats.

    Assess and monitor the use of industrially-produced trans fats in the food supply as well as rates of consumption of such fats in the global diet.

    Create widespread awareness of the negative health impact of trans fats.

    Enforce compliance of policies and regulations involving industrially-produced trans fats.

    Similar bans in Denmark and New York City in recent years have found that death rates from heart attacks went down significantly. Therefore, WHO hopes to eliminate trans fat from the food supply by the year 2023. This is part of the United Nation’s Sustainable Developmental Goals that hopes to reduce premature death from noncommunicable diseases by one-third by the year 2030.

    Stick to healthy fats

    Just because trans fats will be taken out of the food supply, that does not mean taste of foods will be affected. There are many healthier types of fats and oils that can replace artificial fats and will be better for your health. Such healthier fats and oils include:

    • Olive oils
    • Peanut oil
    • Fats from plant-based foods like avocado, nuts, seeds, and nut butters
    • Fats from fatty fish like salmon, albacore tuna, trout, or sardines

    Other ways to reduce risk of heart disease

    Besides replacing unhealthy fats with healthier fats, there are other ways to reduce your risk of heart disease and type 2 diabetes that include:

    • Staying active for at least 30-40 minutes a day most days with moderate activity like walking.
    • Reducing stress by talking out problems with a counselor, engaging in yoga or meditation, or performing relaxation breathing.
    • Quitting unhealthy lifestyle behaviors such as drinking alcohol or smoking.
    • Taking heart healthy supplements such as Alestra by Vita Sciences. Alestra contains natural ingredients like niacin, plant sterols, and garlic that research shows may help maintain healthy cholesterol levels and promote heart health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (March 29, 2018) “Lifestyle Changes for Heart Attack Prevention.”

    Food and Drug Administration (June 16, 2015) “FDA Cuts Trans Fat in Processed Foods.”

    Mayo Clinic (March 1, 2017) “Trans fat is double trouble for your heart health.”

    Wolfram, T. (March 6, 2017) “Choose Healthy Fats.” Academy of Nutrition and Dietetics, eatright.org

    World Health Organization (May 14, 2018) “WHO plan to eliminate industrially-produced trans-fatty acids from global food supply.”

     


  • Exercise to lower high blood pressure is not a popular idea

    blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

    About High Blood Pressure

    High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

    • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
    • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

    High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

    Blood Pressure Survey

    Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

    Other Ways to Lower Blood Pressure

    Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

    • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
    • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
    • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
    • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
    • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
    • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

    Sources:

    American Heart Association (November 2017) “The Facts About High Blood Pressure.”

    American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

    Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

    HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

    Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

     


  • Could probiotics improve gut health?

    yogurt, probiotics, fermented, gut health, fruit, fiberDo you get cramps in your side after eating certain foods? Do you feel bloated, gassy, or suffer from constipation?  If so, then you may have an imbalance in your gut bacteria.  Probiotics may be able to help you improve your digestive health.

    What are probiotics?

    Probiotics are live bacteria strains found in fermented foods or in supplement form. They help to balance levels of good as well as bad bacteria in the gut.  Examples of fermented foods and drinks include:

    • yogurt (fermented milk)
    • sauerkraut (fermented cabbage)
    • kefir (fermented cow’s milk normally consumed as a beverage)
    • kombucha (fermented black or green tea)
    • miso (paste made from fermented soybeans)
    • tempeh (fermented soybeans)

    A diverse ecosystem of bacteria in the gut may reduce inflammation in the body. In fact, animal studies show that probiotics could lower levels of inflammation in the body related to such conditions as rheumatoid arthritis and heart disease.  However, you should take probiotics on a regular basis for the most health benefit.

    If taken in a supplement form, try to get a probiotic with multiple strains of bacteria since each strain provides different benefits.  Also, those found in a refrigerated form, such as those found in health food stores, may provide a more potent formula. For example, there is a quality probiotic called Biovia 30X made by Vita Sciences. Biovia 30X  contains 30 billion colony forming units (CFUs) in 10 different strains of probiotics.

    Other ways to improve gut health

    Besides probiotics, there are other ways you can help improve your digestive health with just a few tweaks in your healthy lifestyle.

    • Avoid foods that can cause inflammation. Examples of foods to limit in your diet include red meat, high-fat dairy, fried foods, and foods high in additives.  Also, processed foods such as sausage and candy that contain advanced glycation end products (AGEs). AGEs should be limited since they can reduce the number of healthy bacteria in the gut.
    • Eat more fiber since it helps to feed the healthy bacteria. Fiber-rich foods include fruits, vegetables, and whole grains such as oats, quinoa, brown and wild rice, and bran, to name a few.
    • Live a balanced lifestyle.  Getting enough sleep, staying active, and staying hydrated is important to keep your gut happy.  Most adults should get about 7 to 9 hours of sleep each night to help regulate a healthy blood pressure and healthy blood glucose levels.  Also, exercise at least 30 minutes a day for most days of the week. This is because studies show that exercise can help enrich the growth of a diverse population of bacteria in the gut. Finally, when you add in more fiber to your diet, drinking enough water each day is important to lower risk of constipation. Aim for about half of your body weight in ounces. If you are 200 pounds, then this means you should drink about 100 ounces, or 12.5 cups of unsweetened fluid each day.
    • Manage stress.  Meditation, yoga, relaxation breathing, talking to a counselor, or just finding time each day to relax and do something you enjoy can help lower stress.  It is important to manage stress not just to sleep better, but for gut health as well.  For example, studies have shown a potential link between the brain and gut health. For example, if you get stressed or depressed, studies show that this could trigger gut health issues.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Harvard Health Publishing- Harvard Medical School (October 2016) “Can gut bacteria improve your health?”

    Harvard Health Publishing- Harvard Medical School (accessed April 3, 2018) “The gut-brain connection.”

    Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity2017, 3831972. http://doi.org/10.1155/2017/3831972

    Mayo Clinic (August 20, 2016) “How much should the average adult exercise each day?”

    National Sleep Foundation (accessed April 2, 2018) “How Much Sleep Do We Really Need?”

    NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

    Physicians Committee for Responsible Medicine (accessed April 3, 2018) “Healthy Gut: Prebiotics and Probiotics.”


  • Seven ways to improve long term weight loss and management

    weight loss, weight, health, diet, nutritionWith the summer months approaching and weather warming, weight loss may be on your mind.  With every click of the remote, there are commercials advertising weight loss plans, exercise equipment, and fat burning supplements claiming to help you manage your weight. However, a recent study has shown that regular eating versus dieting may be the answer to long term weight loss and management.

    Dieting Versus Regular Eating

    A study at the University of Helsinki looked at the factors of weight and weight change in 4900 young men and women. The study involved the participants taking surveys at age 24 and 34, and weight measurements at the time the surveys were conducted. Study results show that most people gained weight in the decade in between. The factors that affected such weight gain include:

    • dieting and irregular eating habits
    • giving birth to two or more children
    • regular intake of sweetened beverages
    • poor contentment with life
    • smoking

    The results show that those who were protected from weight gain and had weight maintenance or weight loss had similar characteristics such as:

    • physical activity in women
    • higher level of education in men
    • greater weight at the start of the study in men

    Therefore, the study suggests that eating healthy foods on a regular basis and avoiding dieting is the first step to long term weight management.

    Seven Ways to Manage Your Weight Long Term

    The findings of this recent study show that the following five ways are the cornerstone to managing your weight for the long term.

    • Eating on a regular basis such as every 3 to 4 hours can help prevent overeating. You should consume a balanced diet of fiber-rich fruits and vegetables as well as adequate lean proteins each day. Such proteins may include animal products such as eggs, poultry, fish, seafood, and lean beef. However, if you are vegetarian, you can get plenty of protein from low fat dairy, soybeans and soy based products such as tofu, nuts, and seeds. Furthermore, you should limit your intake of processed products to reduce your total daily intake of sodium and sugar.
    • Reducing intake of sugary beverages is the logical next step to help manage your weight.  This means limiting sugary colas, juices, and pretty much any processed foods with added sugars. You can find the amount of added sugar on the nutrition label of most products. Stick to water, unsweetened tea and lemonade, or other low-calories beverages for your fluid intake. You should drink about half of your body weight in pounds in fluid each day. Therefore, if you weigh 200 lbs, then you should drink about 100 ounces of low-to no calorie fluid each day, or about 12.5 cups of fluid each day.
    • Staying active is vital for managing weight. You should engage in at least 30 minutes total of moderate activity daily such as walking, gardening, light biking, or other activities that increase heart rate to a point where you can still hold a conversation, but not sing. This 30 minutes does not have to be all at once, but can be in 5 to 10 minute intervals throughout the day. Exercise is important for providing a calorie deficit to help lose weight and is also important for heart health.
    • Not smoking and limiting other unhealthy lifestyle factors such as drinking alcohol is important for managing weight since these factors affect heart health and overall health status. Smoking can narrow blood vessels and increase blood pressure. It can also sap your energy since it makes it harder for your heart to get oxygen to your body’s tissues and affects lung health. Drinking alcohol is full of unnecessary calories and if consumed in excess can affect liver health. Your liver is in charge of breaking down fat and getting toxins out of the body. If your liver will rid of toxins before anything, so if you drink too much, your liver will not have much time for fat metabolism. This can lead to fat storage and weight gain, especially in the abdominal area.
    • Managing stress can help you manage weight and gain a more positive perspective on your life. Relaxation breathing, yoga, or talking with a counselor can help you better manage stress and in turn lower your risk of chronic conditions such as heart disease and stroke.

    Two other important factors that can affect weight management are:

    • Sleep. Most adults are recommended to get 7 to 9 hours of sleep every night. Lack of sleep can increase risk of chronic conditions such as heart disease, diabetes, and obesity.  Also,  lack of sleep can make it difficult to manage stress and stick to a healthy eating and exercise plan.
    • Nutrient status.  Vitamin deficiencies, such as iron, vitamin D, or B12, can impact health by reducing energy. In fact, obese patients commonly have these vitamin deficiencies before weight loss intervention.  You should get a lab test for these vitamins and nutrients at your annual doctor visit. Also, if you are low in such nutrients, you should start on a regular vitamin regimen. One supplement that may be helpful in getting your weight back on track is Kolonex by Vita Sciences. Kolonex is an advanced colon cleanser and detox supplement that contains psyllium husk and probiotics to help promote weight loss, less bloating, and more energy.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control (September 8, 2016) “Healthy Eating for a Healthy Weight.”

    Johns Hopkins Medicine (September 14, 2015) “Nutritional Deficiencies Common Before Weight Loss Surgery.”

    National Heart, Lung, and Blood Institute (accessed March 26, 2018) “Sleep Deprivation and Deficiency.” 

    National Institute of Diabetes and Digestive and Kidney Diseases (accessed by March 26, 2018) “Some Myths about Nutrition and Physical Activity.”

    National Sleep Foundation (accessed March 26, 2018) “How Much Sleep Do We Really Need?”

    Science Daily (March 23, 2018) “Searching for long-term success in weight management? Forget dieting and eat regularly.”


  • Could a new diabetes medicine help you lose weight?

    nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

    Insulin and Weight Gain

    According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

    Diabetes Medicine and Weight Loss Research

    A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

    The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

    • All groups that received semaglutide lost significantly more weight than those in the placebo group.
    • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
    • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

    Other Ways to Lose Weight With Diabetes

    Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

    • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
    • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
    • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
    • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

    Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

    Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

    Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

    Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”


  • Could more fiber improve your diabetes?

    fruits, vegetables, fiber, healthEat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

    What is fiber?

    Fiber is a type of carbohydrate found in certain foods that is not digested in the body.  Therefore, when consumed, it provides many health benefits such as:

    • making you feel fuller longer
    • slowing down digestion so more nutrients can be absorbed from the foods you eat
    • bulking your stool, in turn helping improve digestive health
    • helping to lower cholesterol levels in the blood

    In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

    • fruits and vegetables
    • high-fiber cereals made with bran or whole grains
    • whole grains such as oats, quinoa, or corn
    • high-fiber pastas such as bean, lentil-based, or whole wheat
    • brown or wild rice
    • nuts, nut butters, and seeds such as flax seed, sunflower seeds, and chia seeds

    A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less.  However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

    Fiber and diabetes

    Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

    Within the digestive system, certain bacteria are in charge of breaking down carbohydrates  in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

    A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

    Other ways to help control your diabetes

    In addition to consuming more fiber, there are several other ways you can help control your diabetes.

    • Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.
    • Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.
    • Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation.  Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.
    • Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.
    • Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Joslin Diabetes Center (accessed on March 12, 2018) “How Does Fiber Affect Blood Glucose Levels?” 

    National Center for Health Statistics (March 2017) “NCHS Nutrition Data.”

    National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

    Rutgers University (March 8, 2018) “Fiber-fermenting bacteria improve health of type 2 diabetes patients.”