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Is Calories In, Calories Out the Key to Losing Weight?

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weight loss, apple, nutrition, orange, calorieIf you have ever tried to lose weight, then you probably have been told to track your calories. Most calorie trackers focus on keeping track of the calories you consume through food.  On the other hand, fitness trackers or workout machines may track how many calories you burn during the day. However, is there more to the story of weight loss, or is calories in and calories out the only key to success?  A recent report by health experts reveal that there may be more than simple math in the weight loss equation.

What are is a calorie?

A calorie is a unit of energy that is found in food and beverages. The four major macronutrients that consist of calories include:

  • protein at 4 calories per gram
  • carbohydrate at around 4 calories per gram
  • fat at 7 calories per gram
  • alcohol at 9 calories per gram

Whatever calories you consume that are not used as energy are stored in the body as fat. In simple terms, you may lose fat stores if you consume less calories than you burn.  Calories can be burned by physical activity, but calorie expenditure may also increase in those who are growing, injured, or ill.  This is because your body will need more energy to support such processes that involve cell reproduction and other related processes.

Are some calories healthier than others?

Not all calories are created equal. The recent report reveals a growing trend of people focusing solely on the number of calories in and calories out, rather than the quality of calories consumed. Although this may lead to a calorie deficit, and in turn weight loss, it is not necessarily healthy.

For example, a piece of candy and an apple may both contain 100 calories. However, the candy mostly contains empty calories because they contain little to no nutritional value. The calories in the candy are mainly from simple carbohydrates like sugar as well as fat.  However, in the apple, those same calories contain many nutrients such as fiber, vitamin C, and potassium. Therefore, the calories from the apple will provide your body with more health benefits than the candy.

Weighing in on the “Calories In, Calories Out” equation

The latest diet craze known as CICO (Calories In, Calories Out), may lead to vitamin and nutrient deficiencies according to experts. If you are not looking at the nutrient quality of the calories you consume, then you may increase your risk of heart disease, osteoporosis, anemia, to name a few. In addition, if you restrict yourself of too many calories, then you may develop fatigue and malnutrition, which does your body more harm than good. Contact a registered dietitian to help you determine how many calories you need to support your lifestyle, while still helping you to lose any excess weight.

How to Work on Weight Loss

There is no one size fits all plan to help everyone lose weight. However, there are several things you can do today to get on the right track towards healthy weight loss and maintenance.

  • Watch your portion sizes at meals and snacks. A simple way to determine how much food you need to eat at each meal involves your protein and fiber needs. Most adults should consume at least 25 grams of fiber a day through whole grains, fruits, and vegetables. Your protein needs, in grams, can be determined by dividing your weight in pounds by 2.75.  Once you determine your fiber and protein needs, use a nutrition tracker to ensure you meet these needs with mostly whole foods, or foods that are minimally processed.  Also, chew your food more per bite, slow your pace of eating to 20-25 minutes per meal, and be mindful of the food choices you make by looking at nutrition labels before you make food purchases.
  • Stay active most days of the week.  Balance out each week with cardiovascular and resistance exercises. Cardio exercises include walking, jogging, swimming, or biking. These exercises work to increase calorie burn. Resistance exercises, on the other hand, such as lifting weights, doing push-ups, or using resistance bands, help to maintain lean muscle mass. Maintaining your muscle mass as you lose weight helps you to maintain calorie-burning power, also known as metabolism.
  • Get plenty of sleep.  Weight loss may be more difficult for those who do not sleep well.  This is because lack of sleep can disrupt the hormones that control hunger and appetite. Try to get at least 6-8 hours of sleep each night. If you have trouble sleeping due to visiting the bathroom regularly, stop drinking fluids at least 2 hours before bedtime.  If pain is keeping you up, visit your doctor to get support.  If you are not sure what is causing your restless sleep, you may have sleep apnea. You can ask your doctor about getting a sleep study done to determine the cause of your sleepless nights.
  • Visit your doctor if diet and exercise are not leading to weight loss. If calories in and calories out are leading to weight plateaus or gains, then there may be an underlying health issue. Research has shown that some people who have a family history of obesity may have a harder time losing weight than those that don’t. This could be due to:
    • genetic factors.
    • increased risk of conditions like hypothyroidism or insulin resistance.
    • environmental factors such as growing up without knowledge of healthy eating behaviors.
  • Fill in your nutrient gaps with vitamins and supplements. At the very least, take a multivitamin such as Zestia by VitaSciences. Zestia contains a blend of Super Food extracts, probiotics, and digestive enzymes helps to support optimal health. If you live in a climate with little sunlight, you may also need to add a vitamin D3 supplement to your daily routine.  Low vitamin D levels can affect many aspects of health such as bone and immune health, to name a few.

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

Sources:

Centers for Disease Control and Prevention (November 16, 2016) “Finding a Balance” 

Harvard Health Publishing: Harvard Medical School (May 2014) “Eating fiber-rich foods helps keep the heart healthy”

Harvard Health Publishing: Harvard Medical School (updated April 11, 2017) “Why People Become Overweight” 

Harvard T.H. Chan School of Public Health (accessed November 27, 2017) “Protein”

Medline Health News (November 22, 2017) “It’s the Latest Diet Craze, But Is It Safe?”

Medline Plus (accessed November 28, 2017) “Vitamin D” 

 

 

Are You Eating Enough Fruits and Vegetables?

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fruits, vegetables, produce, fresh, colorful, antioxidantsDo you think you eat enough fruits and vegetables every day?  You may track your macronutrients, have an apple a day, and be free of digestive concerns but still be missing the mark.  A recent report by the Centers for Disease Control (CDC) has found that most adults in the United States could stand to eat a lot more fruits and vegetables each day.

Health Benefits of Fruits and Vegetables

Studies have shown that the more fruits and vegetables people eat, the less likely they are to have heart disease. This is because a diet rich in fruits and vegetables contains a lot of fiber and nutrients, which in itself can help many aspects of health including:

  • improvement of blood pressure
  • lowering cancer risk
  • decreasing risk of getting diabetes
  • prevention of constipation
  • keeping the digestive system healthy
  • maintaining eye health

More recently, it has been found that the phytonutrients from fruits and vegetables provide many of its health benefits. For example, the carotenoids found in many brightly colored fruits and vegetables such as tomatoes and carrots have many health benefits. One of the carotenoids, lycopene, has shown potential for reducing risk of prostate cancer. Furthermore, research has shown that another phytonutrient, lutein, has been shown to reduce risk for cataracts. However, more studies need to be done to show the full health benefits of such phytonutrients.

What is the recommended intake for fruits and vegetables daily?

According to the United States Department of Agriculture (USDA), most people should consume about 2 cups of fruits and 2.5 cups of vegetables every day.  This amount of produce would help you to reach the recommended daily fiber intake of most adults, which is around 21 to 30 grams.  However, some may think that fiber supplements will do the job if they don’t want to eat fruits and vegetables. Although fiber supplements may be helpful for filling the gap of your daily fiber needs, they should not be relied upon for your full daily intake of fruits and vegetables. This is because the fiber supplements will not provide the many health nutrients that fruits and vegetables provide.

CDC Fruit and Vegetable Intake Report

A recent report from the CDC found that only 12-percent of Americans are eating enough fruits and vegetables. High cost and limited access to fruits and vegetables seem to be the biggest barriers to meeting daily recommended intakes.  However, a report by the USDA found that it is possible to meet such intakes for about $2.10 to $2.60 per day.

Fresh apples, orange, and carrots were found to be some of the lowest cost produce. Also, frozen green beans, canned corn, romaine lettuce, and Roma tomatoes were some of the least pricey produce options.  However, this amount may still be a lot for more low-income families. In those cases, the following tips may be helpful in ensuring everyone can get in their daily dose of fruits and vegetables.

  • Buy produce when it is in season. This is because if more of a type of produce is being harvested, the cost will be less for you. An added bonus is that in-season produce will also be more flavorful.
  • Check to see what Supplemental Nutrition Assistance Program (SNAP) benefits provide.  Recent benefits provide funds to purchase produce at local farmer’s markets.  For this reason, such funds could help offset any produce costs you may incur at the supermarket.
  • Buy frozen produce in bulk. You can often find family size bags of frozen veggies at lower cost than their smaller size counterparts. In addition, frozen produce will not go bad as quickly, so you do not have to worry about any waste if you do not eat it right away.

Fitting More Fruits and Veggies in Your Day

Follow the tips below to get more fruits and vegetables into your daily routine.

  • Slice up some apples with a side of peanut butter for a sweet and salty treat.
  • Keep it simple with some salt and pepper and a drizzle of olive oil. Toss veggies in these simple ingredients, then bake on a cookie sheet for 400 degrees Fahrenheit for about 25-45 minutes, depending on the thickness of the produce you are cooking. This roasted cooking method will bring out the natural sweet and savory flavors of produce.
  • Pair a cup of baby carrots with some hummus or Greek yogurt dressing for a salty, crunchy snack.
  • Load up your lunch bowl with salad greens, cucumbers, tomatoes, carrots, and top with nuts and seeds for extra fiber power.
  • Replace your nighttime chocolate piece with a cup of grapes or berries over Greek yogurt for a filling sweet treat.
  • Use veggies as a foundation for your favorite recipes to add fiber. Use spaghetti squash or spiralized zucchini instead of spaghetti or riced cauliflower instead of mashed potatoes.

If you are having trouble meeting your daily fruit and vegetable needs, add a daily multivitamin such as Zestia by Vita Sciences. Zestia contains a potent mix of superfood complexes, fruit and vegetable compounds, probiotics, and digestive enzymes to help support optimal overall health.

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

Sources:

Academy of Nutrition and Dietetics (September 5, 2017) “Easy Ways to Boost Fiber in Your Daily Diet.”

Centers for Disease Control (accessed on November 20, 2017) “Top 10 Reasons to Eat MORE Fruits and Vegetables.”

Harvard T.H. Chan School of Public Health (accessed November 20, 2017) “Vegetables and Fruits.”

Mayo Clinic (September 26, 2015) “I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?”

Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruits & Veggies.”

United States Department of Agriculture Economic Research Service (2017) “Fruit and Vegetable Recommendations Can Be Met for $2.10 to $2.60 per day.”

United States Department of Agriculture (August 2, 2017) “SNAP and Farmer’s Markets.”

Could Antioxidant Treatment Reduce Arthritis Pain?

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pain, rheumatoid arthritis, arthritisAre you looking for a more natural way to deal with your rheumatoid arthritis pain? Some prescription medicines  may make you feel foggy, cause stomach ulcers, or  cause weight gain.  However, recent studies have shown that more natural antioxidants may help reduce rheumatoid arthritis pain without so many side effects.

What is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is an autoimmune disorder affecting the joints and other body tissues. In autoimmune diseases, the immune system wrongly attacks the body. Therefore, damage can be caused in the skin, eyes, lung, heart, and blood vessels.  Also, damage to the joint lining causes deformity in the joints, such as in the hands. Because of this damage, daily tasks and simple movement can become more difficult and painful.

RA tends to affect smaller joints first such as those in the fingers and toes. Some symptoms of the condition include:

  • Tender, swollen joints
  • Joint stiffness
  • Fatigue
  • Fever
  • Weight loss

Larger joints such as those in hips and knees may be affected as the disease progresses. However, nearly 40-percent of those affected by the condition have non-joint symptoms. The eyes, salivary glands, blood vessels, and nerve tissues are just some of the other body tissues that can be affected by RA.

Current RA Treatments

The most common treatment to arthritis pain are NSAIDS, or non-steroidal anti-inflammatory drugs. These drugs reduce pain and inflammation. Lower strength forms of NSAIDs can be purchased over-the-counter. However, long-term use of such medicines can cause symptoms such as:

  • ringing in your ears
  • stomach pain and ulcers
  • heartburn
  • heart problems
  • liver and kidney damage

Other treatments for RA include steroids and disease-modifying antirheumatic drugs (DMARDS). Long term use of steroid though can thin bones and cause weight gain.  DMARDS such as methotrexate can slow progress of the disease. A newer class of DMARDs called biologic agents, which include Humira and Xeljanz, work to reduce inflammation. However, these medicines may have side effects such as liver damage and increased risk of infections.

Antioxidants and RA Pain

Mediterranean diet, olive oil, health fats, olives, tomatoes, vegetables, heart healthA journal article in the Frontiers in Nutrition suggested that fiber-rich and antioxidant-rich foods may decrease inflammation in those with RA. Furthermore, it was suggested to get such benefits from some of the following foods and drinks.

  • dried plums
  • pomegranates
  • whole grains
  • turmeric
  • olive oil
  • green tea
  • blueberries

Other recent research has confirmed that antioxidant treatment may be helpful to those with RA. For example, a 2003 study talked about how the antioxidant defense system is weakened in RA patients. Therefore, researchers suggested therapy including standard drugs along with antioxidants to help reduce tissue damage in such patients.

In addition to these studies, more recent research has also shown potential for antioxidant treatment of RA. For example, a 2008 study found that antioxidant therapy combined with lower doses of standard drugs may help reduce tissue damage. Due to these lower doses of prescribed drugs, such treatments may help reduce harmful side effects.

Other Ways to Reduce Inflammation

  • Stop smoking since this activity can constrict blood vessels and cause inflammation in the body and its tissues.
  • Limit alcohol consumption: If you do decide to have an alcoholic drink, choose phytonutrient-rich red wine that contains polyphenols such as resveratrol. Also, be sure to limit consumption to no more than 1 standard drink a day for women or 2 standard drinks a day for men. For example, a standard drink of wine is equal to 5 ounces.
  •  Take probiotics through fermented food such as yogurt or through a supplement such as Biovia 30 by Vita Sciences.  Biovia 30 contains 30 million strains of diverse good bacteria that helps to strengthen your immune system. Probiotics can help restore good bacteria in your gut.  When your body has more good bacteria, it makes it easier to fight off bad bacteria that may be damaging your immune system.  Therefore, a stronger immune system can help fight off inflammation in the body.

Furthermore, recent research shows a link between deficits in the intestinal microbiome and autoimmune disease. Although more studies need to be done, it is suggested that treatment of gut microbiota may be the key to improving effective treatments for such conditions as RA.

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

Sources:

Horta-Baas, G., Romero-Figueroa, M. del S., Montiel-Jarquín, A. J., Pizano-Zárate, M. L., García-Mena, J., & Ramírez-Durán, N. (2017). Intestinal Dysbiosis and Rheumatoid Arthritis: A Link between Gut Microbiota and the Pathogenesis of Rheumatoid Arthritis. Journal of Immunology Research, 2017, 4835189. http://doi.org/10.1155/2017/4835189

Jaswal, S., et al. (December 2003) “Antioxidant Status in Rheumatoid Arthritis and role of Antioxidant Therapy.” Clinica Chimica Acta, 338(1-2): 123-129.

Mayo Clinic (August 9, 2017) “Rheumatoid Arthritis.” 

Medline Plus (November 8, 2017) “These Foods May Help Ease Rheumatoid Arthritis Pain.” 

Van Vugt, R. M., Rijken, P. J., Rietveld, A. G., van Vugt, A. C., & Dijkmans, B. A. C. (2008). Antioxidant intervention in rheumatoid arthritis: results of an open pilot study. Clinical Rheumatology, 27(6), 771–775. http://doi.org/10.1007/s10067-008-0848-6

Could Excess Weight Shorten Your Life?

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age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live an average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

Other Ways to Add Years to Your Life

If you want to add years to your life, there are many things you can do.

  • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
  • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
  • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
  • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
  • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

Sources:

Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 

Coffee may reduce diabetes complications

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coffee, caffeine, diabetes, heart healthNothing says “Good Morning” like a hot cup of coffee. Coffee can be healthy as a part of your morning routine or a pick-me-up on your way to work.  Moderate coffee intake has been shown to improve cognitive health and depression. Also, a 2014 study showed that those who drank three to five cups of coffee daily had lower heart disease risk. Furthermore, a recent study has shown women who drink coffee to have lower diabetes risk.

Diabetes and Caffeine

A study in Portugal looked at the caffeine intake of patients with diabetes over a period of 11 years.   Women who consumed 1-2 cups of coffee had a 57-percent lower risk of dying over the study period than those who did not consume caffeine. For women who drank more than 2 cups of coffee, the death risk was two-thirds less. Further, women who drank the most tea had over three-fourths less chance of dying from cancer than those who drank none.

It is thought that the phytochemicals and antioxidants in coffee and tea can improve health outcomes. Also, older research shows that coffee and tea can improve the way insulin uses glucose for energy.  It is not known why improved outcomes were seen in women and not men. However, it is thought that hormonal or non-hormonal factors related to heart health may have something to do with it.

How Can I Reduce Diabetes Health Risks?

Besides caffeine, there are many ways you can lower your risk of diabetes-related health risks.

  • Eat a balanced diet: A balanced diabetes-friendly diet contains rich sources of lean proteins and fiber-rich foods.  Also, be sure to limit high-sugar and high-sodium processed foods and drinks to keep blood glucose levels stable. Finally, be sure to eat three meals a day and healthy snacks in between.  You should balance meals and snacks with protein and a source of fiber. This balance helps to lower your chances of having blood sugar highs and lows.
  • Stay active: Walking, biking, swimming, jogging, and dancing are just some ways you can stay active to control diabetes.  Being active at least 30 minutes a day five times a week can help manage weight and improve blood glucose levels.
  • Managing stress: Stress can cause a person to engage in poor eating habits and being inactive. Therefore, using stress management techniques such as relaxation breathing, yoga, and prayer can improve energy levels, sleep, and overall well-being.
  • Quit Smoking:  Smoking can narrow blood vessels. In turn, narrow vessels make it harder for blood to get to the body’s tissues and organs. Therefore, smoking can damage nerves and increase blood pressure. Both of these health factors can increase risk of diabetes health issues.
  • Take diabetes-friendly supplements: The Vitamin D Council reports that vitamin D can improve the way insulin uses energy in the body.  Yet, there are also supplements such as Glucarex that can help improve diabetes outcomes. Chromium, cinnamon, and alpha-lipoic acid can also help improve blood glucose levels.  Glucarex by Vita Sciences contains natural compounds such as these which can help with weight loss, metabolism, and managing blood glucose levels.

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

Sources:

American Heart Association (August 2015) “Living Healthy With Diabetes” 

Ding, M., et al. (2014) “Long-Term Coffee Consumption and Risk of Cardiovascular Disease” Circulation, 129:643-659. 

Medline Plus (September 14, 2017) “Can Coffee or Tea Extend the Survival of Diabetes?”

National Institute of Diabetes and Digestive and Kidney Diseases (November 2016) “Diabetes Diet, Eating, and Physical Activity” 

Vitamin D Council (July 2013) “Type II Diabetes”

 

 

Poor Heart Health Can Increase Stroke and Dementia Risk

Aging, alternative medicine, blood pressure, Blood pressure, Boost energy!, brain health, cardiovascular, cognitive function, diabetes, exercise, fiber, Health, Health News, heart health, high cholesterol, hypercholesterolemia, hypertension, memory, Mental Health, obesity, supplements, water, weight loss, , , , , , , ,

healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

What are the Life’s Simple 7?

  • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
  • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
  • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
  • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
  • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
  • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
  • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

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

Sources:

American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age

Can Skipping Breakfast Impact Your Health?

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breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

What is a healthy breakfast?

A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

Recent research

A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

Filling in the Nutrient Gaps

If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

  • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
  • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
  • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

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

Sources:

Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html

Could Estrogen Help Depression?

Aging, alternative medicine, anxiety, ashwagandha, Boost energy!, cognitive function, depression, Health News, menopause, Mental Health, stress, women's health, , , , , , ,

Every once in a while, you may feel a bit gloomy, disappointed, or stressed. However, depression is much more than just having a bad day. Depression is a serious mood disorder that can make simple tasks such as eating, working, and sleeping much more sad, anxiety, depression, menopause, mental healthdifficult. A recent study has found that low estrogen levels in some women may be linked to depression.

According to the National Institutes of Mental Health (NIMH), depression occurs when you have several of the following symptoms for more than two weeks.

  • persistent sad mood
  • hopelessness
  • loss of interest in things that were once enjoyable
  • decreased energy
  • trouble focusing or making decisions
  • appetite or weight changes
  • thoughts of taking one’s own life
  • aches or pains with no clear cause

Also, a person may be at higher risk for depression if they have a family history of the condition. Major life changes or chronic health problems may also increase their risk. Most recently, a study in Menopause showed that a lack of estrogen exposure may put women at higher risk for depression.

The study looked at 1300 women and their level of estradiol exposure related to their depression risk. It was found that those with higher levels of estradiol exposure from the onset of menstruation to menopause had lower levels of depression.  Also, those women who had longer term use of birth control had a lower risk of the condition.  It is important to know that the number of pregnancies and use of breastfeeding did not impact these results.

There is no cause and effect of low estrogen and depression, but these study results are still important.  This is because those with earlier menopause, more frequent hot flashes, and less frequent periods all were at higher risk for depression.  Hormone changes are likely to blame for this. During such times during and after menopause, women are at much higher risk for depression than others.

Therefore, if you feel you may be dealing with depression, there are many resources for help.  There is no one treatment that will help everyone. First of all, let your doctor know if you are feeling depressed. Your doctor may be able to provide medicines that may make dealing with your depression easier to deal with. Also, they could test your hormone levels and provide hormone supplements that may reduce symptoms. Other resources for depression are listed below.

  • Talk therapy with a licensed health care provider can help you talk about your feelings. Such counseling can help you manage your stress better and cope with life issues in a healthy way.
  • Being more active through walking, running, gardening, or other exercises. The fresh air from nature and the “feel good” hormones released during exercise can help improve mood.
  • Spending time with other people such as family, friends, or support groups can improve your mood. Talking with others that care about you and your health can help you see that you are not alone in dealing with life’s issues.
  • Setting realistic goals for yourself can make life easier to deal with. Taking small steps towards your goals can make life seem less overwhelming. You should celebrate each small victory and don’t be afraid to ask others for help along the way.
  • Ask your doctor about trying certain supplements such as Estrosa by Vitasciences.  Estrosa contains compounds such as Black Cohosh that have been found to help relieve the hot flashes, weight gain, bloating, and mood swings related to menopause. For both women and men, Elevia by Vitasciences helps boost serotonin levels which can improve mood and calm the mind.

Also, foundations such as Hope for Depression provide valuable resources to help those depression, foundationwith depression learn more about the condition. Also,  this foundation helps support research efforts to find better treatments for those with depression.

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

Sources:

Medline Plus (July 21, 2017) “Estrogen May Influence Women’s Depression Risk” https://medlineplus.gov/news/fullstory_167353.html

National Institute of Mental Health (October 2016) “Depression” https://www.nimh.nih.gov/health/topics/depression/index.shtml

Can Eating Healthy Lengthen Life?

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Many diet programs claim to help you lose weight, prevent chronic disease, and improve your overall well-being. However, could eating a healthy diet lengthen your life? A recent study in the New England Journal of Medicine reveals that healthy eating can extend life.hypertension, heart, blood pressure

Nutrition affects overall health in many ways. For example, those with diabetes must control intake of sugar. Therefore, natural sugars from fruits, veggies, and dairy products should be eaten versus processed sugars from colas, candy, and other sweets. On the other hand, those with high blood pressure should have a lower sodium diet. You can lower sodium in your diet by eating less processed food products such as deli meats, fast foods, and canned soups.

Vitamins and minerals from the food you eat help keep your body alive. Calcium and vitamin D keeps bones strong, while vitamin C provides immune protection.  Also, magnesium helps the body to use glucose efficiently, while potassium helps produce energy and nerve impulses.

A recent study looked at 74,000 people over 12 years, during which 10,000 of them died. The review of the study looked at the dietary habits of the people in the previous 12 years of their life before the study. Those who added more fiber-rich fruits, veggies, and whole grains had a lower risk of death than those whose diets stayed the same.

The Alternate Healthy Eating Index, Alternate Mediterranean Diet Index, and the Dietary Approaches to Stop Hypertension (DASH) Diet Index set the score of the diets reviewed. Fruits, veggies, whole grains, healthy fats, and other whole foods got higher scores.  On the other hand, unhealthy processed, fatty and sugary foods got lower scores. A minor 20-percent change in diet helped decrease risk of death by about 8 to 17-percent. You could exchange a serving of red meat with a plant-based bean protein for such a change.

Other ways to make sure you have a healthy diet include the following:

  • Limit sugary foods like candy, cola, and ice cream. If you have a sweet tooth, find lower-calorie options like fruits, low sugar dairy products, or flavored teas.
  • Cooking foods with dry cooking methods such as steaming, baking, broiling, or grilling. These dry cooking methods reduce the amount of fat added to foods.
  • Fill most of your plate with plant-based foods such as fruit, veggies, legumes, and whole grains. These foods are lower in fat and higher in fiber than most meat and dairy-based foods.
  • Add in a multivitamin like Zestia from Vita Sciences to fill your nutrition gap. If you are feeling tired, low on energy, or feel like your diet is lacking, a multivitamin can make sure your body gets the nutrition it needs to be its best. Zestia not only contains a full profile of vitamins, but also contains probiotic and Superfood compounds.

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

Sources:

MedLine  Plus (July 12, 2017) “Better Diet, Longer Life” https://medlineplus.gov/news/fullstory_167146.html

Texas Heart Institute (August 2016) “Minerals: What They Do, Where to Get Them” http://www.texasheart.org/HIC/Topics/HSmart/mineral1.cfm

World Health Organization (accessed July 16, 2017) “Diet, Nutrition, and the prevention of chronic diseases”  http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/

Can Water Help You Lose Weight?

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Do you get your eight cups of water a day? I’m sure you have heard this question from your health care provider, nutritionist, and even in health articles online.  Water is vital to life, but you may not know exactly why.  There are many benefits to water such as:

  • regulating the temperature in your body
  • lubricating joints
  • protecting the tissues in your body
  • flushing out toxins and waste from your body

Your recommended daily intake of water depends on various factors such as weight, activity level, health status, and the climate in which you live.  On average, the recommended daily fluid intake is half of your body weight in ounces. For example, if you water, hydration, healthweigh 150 pounds, then you are suggested to drink 75 ounces, or about 9 and a half cups of fluid a day. Tea, coffee, juice, fluid from fruits and veggies, as well as broths also count towards fluid intake. However, caffeinated drinks such as coffee and cola also act as diuretics since caffeine is a stimulant; therefore these types of fluids can actually dehydrate you if consumed in excess.

Those who live in hot climates, have a fever, or have lost fluids due to diarrhea, vomiting, or other illnesses may require above the daily suggested fluid intake. However, those who have kidney disease or conditions like lymphedema may be told by their healthcare provider to restrict their fluid intake.

Water Intake and Weight Loss

When you are trying to lose weight, you may have been told to drink more water to feel fuller so you will eat less. Also, you may have heard that drinking more water will help reduce bloating.  Although these two suggestions may be effective, research shows that there are other reasons water intake may benefit weight loss.

In the journal Nutrients, researchers observed 16,000 subjects from Spain over 8.5 years.  Over the course of the study, 900 of these subjects became obese. Those who switched a glass of beer for a glass of water each day reduced their risk for obesity by 20-percent. Furthermore, doing the same for sugar-sweetened beverages reduced the risk of becoming obese by 15-percent. Replacing other beverages with water such as whole milk, reduced-fat milk, skim milk, wine, spirits, diet sodas, coffee, orange juice, and other juices did not reduce obesity risk. The study cannot confirm a direct cause and effect link of water intake and reduced risk of obesity.

However, regardless of the study results, it is always good to reduce drinking your calories. When you reduce consumption of calorie-laden beverages, you will reduce daily sugar intake, in turn leaving more daily calories to use for consuming foods that will provide more nutritional benefit. By reducing daily sugar intake, you will be able to also better control blood glucose levels in your body.

Other ways you can control blood glucose levels is through:

  • eating healthy carbohydrates such as fruits, vegetables, and whole grains throughout the day
  • limiting consumption of processed food products that are high in sugar and fat
  • reducing intake of sugar-sweetened foods such as candy, baked goods, and ice cream
  • taking supplements such as Glucarex by Vita Sciences. Glucarex contains vanadium and bitter melon which have both been shown to support healthy blood glucose levels.

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

Sources:

Centers for Disease Control (accessed May 20, 2017) “Water & Nutrition” https://www.cdc.gov/healthywater/drinking/nutrition/

Preidt, R. (May 18, 2017) “Drink Water, Fight Fat?” https://medlineplus.gov/news/fullstory_165714.html