Healthy Foods

Many grease-resistant fast-food wrappers and boxes contain potentially harmful chemicals that can leach into food, a new study contends.

Testing on more than 400 samples from restaurants nationwide revealed that nearly half of fast-food wrappers and one out of five paperboard food boxes contained detectable levels of fluorine, said lead researcher Laurel Schaider. She's an environmental chemist at the Silent Spring Institute in Newton, Mass.

Previous studies have linked some fluorinated chemicals such as perfluorooctanoic acid (PFOA) and perfluorooctanesulfonic acid (PFOS) to kidney and testicular cancer, low birth weight, thyroid disease, decreased sperm quality, pregnancy-induced high blood pressure, and immune system problems in children, the study authors said in background notes.

Eight, 8 oz. glasses of water a day: it’s a rule that’s been burned into our brains for years as the ideal amount of fluid to drink each day. Yet no matter how many times experts say that’s not quite accurate, many still believe “8×8” is the magic amount.

The truth: How much water you should drink each day really, truly depends on the person, Robert A. Huggins, PhD, of the University of Connecticut explained to Health. “Fluid needs are dynamic and need to be individualized from person to person. Factors such as sex, environmental conditions, level of heat acclimatization, exercise or work intensity, age, and even diet need to be considered.”

What this means is that simply listening to your thirst is the best way to gauge when to drink. Another way to monitor hydration is to look at your pee before you flush. You want it to look like lemonade; if it’s darker than that, you should down a glass.

People who want a healthy heart should be mindful of not only what they eat, but when they eat, according to a new scientific statement from the American Heart Association (AHA).

The report is a response to the growing evidence that timing matters when it comes to heart disease risk, said Marie-Pierre St-Onge, the lead author of the statement. The various organs of the body have their own “clocks,” St-Onge explained, and that may affect how we handle food at different times of the day and night.

“For example, later in the evening, it’s harder for the body to process glucose [sugar], compared with earlier in the day,” said St-Onge, an associate professor of nutritional medicine at Columbia University in New York City.

The new statement highlights what’s known — and what’s not — about meal timing and heart health. The statement lacks specific rules, such as “Never eat after 8 p.m.,” or “Everyone should eat breakfast.”

It does, however, suggest that people spread out their calories over a “defined” period of the day — as opposed to either eating a lot over a short period, or grazing from morning until night. Based on the evidence, the AHA says, it’s probably a good idea to get a large share of your calories earlier in the day.

Switching to whole-grain foods might help keep your weight in check as much as a brisk 30-minute daily walk would, a new research study suggests.

Whole grains seem to both lower the number of calories your body absorbs during digestion and speed metabolism, explained study author J. Philip Karl. He’s a nutrition scientist who did the research while a Ph.D. student in nutrition at Tufts University in Boston.

While other studies have found that people who eat whole grains are slimmer and have lower body fat than those who do not, Karl said it has been hard to separate the effects of whole grains from regular exercise and a healthier diet overall. So, for the new study, “we strictly controlled diet. We didn’t let them lose weight,” he said. The researchers did that by pinpointing the specific caloric needs of each of the 81 men and women, aged 40 to 65, in the study.

Getting overweight adults to adopt new heart-healthy eating habits is an uphill battle. But giving them a handout about nutrition may be better than nothing, new research suggests.

“There’s an urgent need for innovative approaches to support the implementation of current dietary advice,” said Dr. David Jenkins, lead author of the new study from the University of Toronto. To prevent chronic disease, U.S. nutrition guidelines recommend diets rich in fruits, vegetables and whole grains, plus foods that lower cholesterol such as oats, barley, nuts and soy.

Jenkins, who is chair of nutrition and metabolism at the university, and his team tried three ways of encouraging these healthy habits. The researchers randomly assigned more than 900 overweight adults to one of four groups.

We can deny it until the mad cows come home, but we start deteriorating even before middle age. It’s not going to get better and we’re not going to start remembering where our keys are. The good news is that a healthy diet, akin to the famous Mediterranean one, can significantly protect our memory performance, say Canadian scientists who helpfully published a Brain Health Food Guide to help adults over 50 preserve their thinking and memory skills.

While about it: Dietary patterns similar to the Brain Health Food Guide are associated with a 36 percent decrease in the risk of developing Alzheimer’s disease, the scientists add.

No, there is no such thing as a superfood for superlative memory. The brain diet is less about specifics and more about generally eating healthy, focusing on classes of foods, explains the team from Baycrest’s Rotman Research Institute.

Legumes are key. Green beans don’t count in that category, though they do count as a vegetable, so they’re good. Cruciferous vegetables like broccoli and Brussels sprouts are good too.

And: Eat fish, beans, beans, beans and nuts several times a week, and choose healthy fats from olive oil, nuts and fish. Did we say beans? Add the legumes to everything but your vanilla shake.

Eat lots of berries, and yes, strawberries do count in that context, Dr. Carol Greenwood reassures Haaretz. That is fortunate because Israel doesn’t really have many other berry types. (Mulberries are endemic but never did catch on here culinarily.)

While the recommendations were penned for Canadians, they apply to everybody, Greenwood also reassures.

“Our work was, in part, to address the ‘holy grail’ that the Mediterranean diet has in Canada — it is absolutely a healthy diet, but does not necessarily meet the cultural needs of all individuals,” she wrote in an email interview. “Rather, we position the Mediterranean diet as one example of a brain healthy diet, but argue that there are fundamental principles which can be adopted across all cultures and ethnic groups.”

She also wanted to debunk the reams of misinformation out there about “brain food,” says Greenwood, co-author of the Brain Health Food Guide. “In Canada, there are lots of claims around supplements and individual foods, where there really is no data to support the claims.”

GO GENTLE INTO THAT GOOD ICE CREAM

It’s hard to pinpoint “brain foods.” By the same token, removing a single component from the diet — such as sugar or wheat — isn’t going to solve the problem of a deteriorating memory, Greenwood believes. “The answer will never be as easy as pointing to an individual food which is either harmful or helpful — it is the global qualities of the diet which are important. This cannot be packaged into an individual pill/supplement or individual food.”

That said, she elaborates, there is a general consensus that diets and lifestyles that lead to the development of insulin resistance and other chronic disorders, such as hypertension, will contribute to poor cognitive retention and increased dementia risk.

What causes insulin resistance? Foods in that category include highly processed offerings, especially foods with lots of refined sugars. Steak and other red meat are in this category too, she says.

“I think the important message is that we need to limit our intakes of these foods and not promote abstinence — making something a ‘forbidden fruit’ only makes people crave it more and we don’t have the evidence to argue that small quantities are harmful,” Greenwood says. “You can still enjoy a small scoop of ice cream on special occasions as long as you don’t make it a daily item or eat the entire container at once.”

DO OR DASH

The Baycrest recommendations draw primarily on two randomized control trials, a Spanish one using a diet intervention based on the Mediterranean diet, and a U.S. trial using a diet intervention based on the “DASH” diet, which is a long-term approach to healthy eating designed to help prevent or treat high blood pressure.

The team set out to see where these two dietary approaches overlapped (for instance, legumes) and diverged (the Mediterranean diet places much more emphasis on fish), to form the basis of the dietary intervention.

Fats were a puzzler. “There is no consensus across the epidemiological studies as to the negative contribution of a high-fat diet per se, rather the consensus is across fat quality — hence these recommendations focus more on fat quality rather than quantity,” Greenwood explains. And finally, data across a number of different international epidemiological studies was also used to inform the recommendation, Greenwood told Haaretz.

Apropos fats, fatty fish are generally considered to be best for the brain diet because of the high content of omega fats. “In Canada, the intake of fish is so low, that getting individuals to consume any type of fish is better than consuming no fish at all. This may not be the case in Israel,” Greenwood says, and she’s right — Israelis eat a lot of fish.  “For instance, in the Spanish study, it was difficult to show benefits of meeting our recommendation for fish intake simply because most individuals were already naturally consuming relatively high levels of fish in their diet before entering the study.” And so it is in Israel too.

The Global Health Index results are in, and Italians rank first as the world’s healthiest people, according to Bloomberg.

The secret to their longevity seems to reside in their approach to nutrition, as a Mediterranean diet based on pasta, bread, cheese, lean meat, and wine has them living well into their 80s.

The Italians’ high consumption of fresh vegetables and fruits, which make it to the plate every day, also accounts for the nation’s vigorous health and low mortality rates. Another magical ingredient found in abundance in Italian cuisine in olive oil, which has great benefits for cardiovascular health.

Surprisingly enough, although studies have shown a balanced diet can make us happy, Italy didn’t fare so well in the United Nations’ World Happiness Report for 2017, where the country only managed to rank in at No. 48 out of 155.

The Italians’ unhappy disposition may be caused by their stagnant economy and high youth unemployment rate. Nevertheless, the stress of financial struggles doesn’t seem to affect their longevity.

US CAME IN AT NO. 34 BECAUSE OF OBESITY

The Global Health Index, calculated each year by Bloomberg, assessed population health in 163 countries. The index bases its ranking on a “health score” that evaluates life expectancy at different ages, mortality rates due to illness or injury, and survival contingency at critical times.

Each country also received penalty points determined by unhealthy factors – such as smoking, overweight and obesity, and improper childhood nutrition – as well as environmental conditions, for instance pollution and limited access to potable water.

The overall calculations led to a “health grade.” Italy scored the highest, with a grade of 93.11. The second ranking position was claimed by Iceland with a health grade of 91.21, while third place went to Switzerland, which scored a total of 90.75 points. Singapore and Australia also made it to the top five, managing to accumulate 90.23 and 89.24 points respectively.

At the opposite pole stand Slovakia (65.10), Barbados (64.14), Oman (62.89), and Panama (62.39), while Albania ranked at the bottom of the index, with 62.01 points.

The United States managed to score a total of 73.05 points, ranking in at No. 34. According to Bloomberg, the nation’s “ranking for prevalence of overweight people is 67.3 – tipping the scale as one of the world’s heaviest nations.” The country’s health score was also affected by maternal mortality rates, which – although curtailing worldwide – are increasing in the United States.

6 FOOD HABITS THAT KEEP ITALIANS IN SHAPE, DESPITE PIZZAS & PASTA

You must be wondering how a diet of pizzas, pasta among other indulgent items boasts of being one of the healthiest in the world.  Well, there are certain secrets about the Italian diet that are both, unique and relatable–some of which, have been revealed over the years.Recently voted as the healthiest country on earth by the Bloomberg Global Health Index, Italy apparently has a lot to thank its cuisine for.

But wait, aren’t food items like cheese-laden pizzas contributing towards making nations like America overweight? Not really. A post shared by Best Food, Chef And Restaurant (@italian_food) on Mar 22, 2017 at 10:51am PDTItalian lifestyle is dominated by fresh produce, adequate exercise, authentic cuisine, beneficial oils like canola and olive, besides occasional glasses of red wine. Please pay attention.

The keyword here is, ‘authentic’.Also Read: Italy is World’s Healthiest Country; India doesn’t feature in top 50The skewed form of Italian food served around the world (including in India) barely does justice to its original form. For example, by adding processed meat to a pizza instead of the vegetables Italians use, you’re piling on calories for yourself–the calories Italians choose to ignore.So, here are some things Italians do differently than the rest of the world and ensure their delicious doesn’t make them gain weight.1. According to Mayo Clinic, the

Mediterranean diet comprises of using natural herbs and spices instead of salt for adding flavour. A post shared by Best Food, Chef And Restaurant (@italian_food). Red meat is a rarity, whereas fish and poultry is consumed at least twice a week.3. Italians also believe in consuming healthy amounts of red wine that contains its fair share of benefits.4. Butter is replaced by oils like Canola and Olive.5. Many Italians replace dessert with fresh fruits.6. Besides laying emphasis on homemade food, Italians are huge fans of fresh vegetables, whole grains, legumes and nuts–each of which are packed with health benefits.Researches over the years have shown how resorting to the Mediterranean diet might actually keep you away from cholesterol and subsequently, heart diseases. Also linked with a reduced risk of Parkinson’s and Alzheimer’s diseases, the diet is believed to alter the risk of breast cancer among women.

Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day—46 grams for an average woman. That equals as little as 10% of daily calories. If you’re not super active, that’s likely adequate, and you’ll hit the target effortlessly if you follow a typical Western diet.

To get your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you’re very active or aiming for “optimal protein,” which can help you maintain muscle as you age and support weight loss.

American women already eat about 68 grams a day, according to the latest data from the National Health and Nutrition Examination Survey. “There’s no reason to go out of your way to get protein,” says Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science & Policy. “Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.” However, increasing your protein well above the RDA may make sense if…

This edition of MRM Talking With is focused on Millennials. Stacie Sopinka, Vice President of Product Development and Innovation at US Foods shares with Modern Restaurant Management magazine her views on millennial dining and food trends and why it’s important for restaurateurs to understand this demographic. In its new Spring Scoop, US Foods aims to help local chefs and independent restaurants create products and food experiences catered specifically for millennials. Some of the highlights include:

• Globally inspired cuisines that feature authentic ingredients and international flavors
• High-quality products that are both responsibly prepared and satisfy the taste buds
• A new menu design offering that helps restaurateurs design top-quality menus

Under the banner “What Millennials Crave,” Spring Scoop features a lineup of 26 new products designed to help restaurant customers attract more millennial diners. Also featured are new menu design capabilities and a wide array of products that address several trends and product attributes important to millennials, including global cuisine, sustainability and portability.

WHAT ARE SOME UNIQUE TRENDS AND DISHES MILLENNIALS CRAVE?

NEARLY HALF OF MILLENNIALS SEEK GLOBALLY-INSPIRED FOODS WHEN DINING OUT.

The demand for ethnic cuisine is continually growing. Nearly half of millennials seek globally-inspired foods when dining out. To meet this demand head-on, we’re recommending that restaurants add items to their menus that feature international ingredients and flavors. Spring Scoop includes products like Pacific Jade® Indian Curry, Thai Red Curry Sauce Starters and Chef’s Line® All Natural Chicken Shawarma to help give chefs and operators easy options to add ethnic flare to their menus.

Natural, organic and sustainably sourced foods are also very popular with millennial diners, with 65 percent saying that they enjoy foods that are natural or organic (The Hartman Group). As demand continues to grow, we’ve made it a priority at US Foods to develop products and responsibly sourced ingredients. Spring Scoop aims to build on the success of last year’s Serve-Good™ line with other new, sustainable products like Chef’s Line All Natural Fire Grilled Chicken Breast and White and Dark Turkey Burgers that are vegetarian-fed and raised without antibiotics.

WHY IS IT CRUCIAL FOR RESTAURANTS TO CATER TO THIS DEMOGRAPHIC?

Millennials spend more money dining out than any other demographic, so it’s essential that operators understand their preferences and shape their menus accordingly. Studies show millennials spend on average $174 a month on food away from home, compared to $153 for other generations. But what’s really compelling about this demographic is how much they cherish the experience of eating out. Studies also show that an overwhelming majority of millennials will prioritize eating out, even when money is tight.

HOW IS THE MILLENNIAL TASTE BUD DIFFERENT THAN PREVIOUS GENERATIONS?

Millennials are twice as likely to risk danger in order to participate in an adventure. This behavior translates into food as well with bold and spicy flavors being millennial favorites. Extreme Eating can also take the form of participating in decadent offerings like fried chicken, ice cream sandwiches and poutine. Millennials have also redefined the term “healthy” as they shift their focus from low fat and low calorie towards food tribe favorites such as the paleo diet, vegan and gluten free offerings.

WHAT WAS THE PROCESS OF PUTTING TOGETHER THESE NEW ITEMS?

US Foods has a dedicated internal product innovation team that is charged with researching and identifying consumer trends and eating habits to inform our ongoing product development. We have three Scoop launches per year (Spring, Summer and Fall) that average around 25 new products and each launch has a different theme or set of trends that we try to concentrate our product innovation around.

With two-thirds of the team being millennials, we were able to draw on direct first-hand knowledge and experience for this year’s Spring Scoop.

HOW DO YOU FEEL THEY WILL INSPIRE CHEFS AND RESTAURATEURS?

The new Spring Scoop products will help chefs and restaurateurs attract more millennial diners. These customizable products allow operators to design dishes in their own unique way, which keeps the menu independent and true to their vision.

HOW IMPORTANT IS MENU DESIGN FOR RESTAURANTS?

Nothing is more important that a first impression, and for restaurants, that first impression is often made through the menu. Recent stats from OpenTable suggest that 86 percent of millennial diners browse a restaurant’s menu online before choosing to eat there. Therefore, menu design should express the personality of a restaurant, be clear, and highlight the most profitable products.

We launched US Foods Menu in Spring Scoop to help restaurateurs design top-quality menus that highlight key dishes and engage diners.

WHAT ARE SOME UPCOMING TRENDS YOU ARE SEEING?

Diners are increasingly eating on the run and also ordering their meals to go.  We think of this as lifestyle eating – snacking, eating at your desk and in your car are all part of the new norm.  Approximately 20 percent of meals are eaten in cars in the U.S. and with busy schedules eating three square meals is increasingly becoming a rarity.  This opens up opportunities in the foodservice industry for shareable plates, portable healthy foods that are individually wrapped and increased focus on making home delivery ordering easy for customers.

Mediterranean Diet

AN ESTIMATED 86 MILLION AMERICANS ARE AT RISK FOR TYPE 2 DIABETES

But nearly 90 percent of them don’t know it.

Doctors say adhering to a Mediterranean diet may help to reverse your risk of developing Type 2 Diabetes.

The Mediterranean diet, which is especially popular from Spain and Italy to Greece and the Middle East, largely focuses on seasonal fruits and vegetables.

“It’s dark leafy greens, freshly foraged greens in all different varieties… like kale and collards and spinach and chard,” said Dahlia Shaaban, founder of Washington, D.C.-based Live Deliciously.

The majority of foods in a Mediterranean diet do come from plants, but Shaaban says to go for fish or lean proteins twice per week. Salmon and tuna, for example, contain Omega 3 Fatty Acids which promote heart and brain health.

“So you can think of crowding out your plate with more plant-based foods, then enjoying meat here and there,” explained Shaaban. 

BEANS, NUTS & WHOLE GRAINS ARE EVERYDAY STAPLES IN A MEDITERRANEAN MEAL

“The grain is something you can hold onto,” said Shaaban. “Brown rice, farro, wide rice, quinoa, bulgur or cracked wheat. The most common beans you find in the Mediterranean are: lentils, chickpeas, fava beans, black eyed peas.”

The American Diabetes Association suggests using olive oil to cook instead of butter or margarine. That can help to lower cholesterol levels. And when it comes to seasoning, herbs, spices and citrus juice are better options than salt.

Finally, limit alcohol and sugar—and you’ve got the perfect blend of health-conscious choices for people managing diabetes.

“It’s not just a diet, it’s a lifestyle,” said Shaaban.

For Mediterranean-inspired recipes, visit the Live Deliciously and Live Deliciously Tribe Facebook pages.

© 2017 WFAA-TV

Whether you eat them on a casual day at home or serve them at a party, you can guarantee that almost anyone will enjoy munching on chips. Unfortunately, most chips nowadays are made with genetically engineered (GE) ingredients and mixed with trans fats and other artificial components.

Fortunately, you can still get your fix of delicious and crunchy chips without the health risks. This Simple and Crunchy Kale Chips Recipe, shows you that there’s more to kale than just salads and smoothies. With the right spices, you can transform ordinary kale into chips that are sure to pack a flavorful crunch (pun intended).

Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Traced from ancient China, where it was known as hisio, a seasoning prized by aristocrats, miso was perfected in Japan from the 7th century to current day.

Today, most of the Japanese population begins their day with a warm bowl of miso soup to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms. As long as you choose unpasteruized miso, you will be getting the benefits of live friendly microflora for the health of your inner ecosystem.

While it was once thought that soy was the reason for the low rates of heart disease, breast and prostate cancer in Asia, more evidence is now showing us that it is the consumption of traditional fermented soy products (usually eaten every day) that are providing the real benefits.

There are many types of miso, some made with just soy beans and soy koji (called Hatcho miso, a favorite in Japan) and others made with barley and rice. The key to its amazing health benefits is that it must be allowed to ferment from 3 months to 3 years which produces an enzyme-rich food.

Miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.

A balanced, healthy nutrition consisting of carbohydrates, proteins, and healthy fats before any exercise or physical activity can provide the body with the essential energy it needs to perform to its fullest capacity. While many athletes already follow a nutritious pre-workout diet to properly fuel their bodies at the start of their sport, many of these same individuals often struggle to continue supplying energy to their system throughout their physical routine.

There’s a large variety of dietary supplements that can increase an individual’s energy during exercise and physical activities but, more and more athletes today prefer to avoid the processed options and instead seek the more natural choices to achieve these same results.

Frozen grapes are a great snack to eat during workouts. Sweet and refreshing, frozen grapes can be easily carried with you in a small sandwich bag or container. They are also easy to eat on the go. Eating a single or multiple frozen grape halves during a training routine or physical exercise event can help provide you with a small dose of continuous energy as well as hydration throughout the workout. Individuals who’ve used energy gels can shift to using local, natural honey as an alternative. Honey is a natural energy booster as it’s a great source of carbohydrates and its natural sugars also play an important role in preventing fatigue during exercise. Honey is best known for it’s effectiveness in instantly boosting the endurance and performance of athletes. Finally, instead of using processed energy drinks enhanced with electrolytes, 100% natural coconut water can replace missing electrolytes much more efficiently after a long workout. 

Drinking coconut water during and after strenuous physical activities can quickly supply your body with electrolytes and re-hydrate you efficiently.

When most people think of injury or inflammation, they think of a sprained ankle or injured low back due to acute trauma.

However, inflammation is a far more serious health issue.

In fact, it can be said that inflammation is the root of all disease.

One may not even notice the immediate affects of chronic inflammation, but it can be there, particularly if you don’t eat properly or exercise constantly.

That’s because inflammation is actually the body’s natural response to stress—be it physical, dietary,  environmental and/or even emotional. Once your body starts to become inflamed, it places you at risk for everything from weight gain, allergies, migraines, and susceptibilities to more serious illnesses such as heart disease, stroke, gout, diabetes, Alzheimer’s disease and even cancer.

Even the healthiest among us will have some type of inflammation—if you live in today’s fast and toxin-filled world, you have inflammation. The real question is what do you plan to do about it?

WHERE DOES INFLAMMATION START?

The process of inflammation actually begins in your gut!

People tend to overlook their digestive system as a source of disease, but it makes sense when you consider that our guts are home to about 70 percent of our immune system and where 80 percent or more of our IgA cells (immune cells) live.

Where inflammation comes in is when the permeability of this organ starts to vary depending on different chemicals and conditions.

This, in turn, allows things like toxins, viruses, and bacteria, even undigested food, to enter your bloodstream through the larger holes in this lining. This condition, known as a leaky gut syndrome (LGS), is key to inflammation and where things can start going downhill—fast.

Constant damage to your intestinal lining from the leaky gut syndrome eventually will destroy the essential microvilli – tiny projections that exist in, on, and around the cells in your intestine and help with absorption and secretion.

When damaged the microvilli are unable to process and utilize the necessary nutrients and enzymes for digestion, which means your digestion eventually becomes disabled. When this happens, your body essentially sends out an alarm and starts an attack on the foreign bodies, such as the undigested food particles or viruses, yeast, etc.

And as part of this response, it becomes inflamed, causing allergic reactions and eventually other symptoms (diseases).

COMMON INFLAMMATION TRIGGERS

More and more, research is linking food to disease. We know that certain foods are clearly not healthy, while others have shown to promote healing.

But there are also some foods—mainly the majority of those that make up the standard American diet—that can be considered “inflammatory foods.”

Today, there are food additives in basically anything that isn’t organic. And now, we are starting to realize that even some foods that would otherwise seem “natural” can also be triggers.

These inflammatory triggers include such things as refined sugar, chemical additives, GMOs, artificial dyes and anything processed. All of these essentially trigger inflammation in your gut and can lead to devastating health issues.

THE BIGGEST CAUSE OF INFLAMMATION

Food and chemicals are not the only triggers.

Stress is also one of the biggest causes of inflammation.

Probably one of the reasons we don’t always link stress to disease is that it takes time for it to wreak havoc on our bodies. But anyone who has been under long-term stress will tell you that is can be deadly.

Eventually, your body starts to give out and break down. But now that you know this, you can limit the damage by recognizing the 14 most common signs of inflammation before they get out of hand.

14 WARNING SIGNS OF INFLAMMATION


1. Chronic fatigue

2. Acne

3. Food cravings

4. Binge eating

5. Unexplainable weight gain (not associated with eating more)

6. Bloating

7. Water retention

8. Diarrhea or constipation

9. High blood pressure

10. Irritable bowel syndrome (IBS)

11. Joint pain

12. Stiffness



HOW TO TREAT INFLAMMATION NATURALLY

Diet is the most important stuff to look at when addressing inflammation. Before the invasion of drugs to treat everything imaginable, the food was considered medicine.

Hippocrates said, “Let food be thy medicine and medicine be thy food.” These are words to live by, literally.

The only caution is that the food must be fresh, unprocessed and as natural as possible. The type of food you eat also determines the types of microbes that will grow and live in your gut.

Good microbes are necessary for proper digestion and absorption of the vitamins, minerals, and nutrients in your food. Processed foods are the main cause of inflammation, so you will need to start by eliminating all of these from your diet.

Refined sugar and wheat are also big contributors. And if you have food sensitivities, which is highly likely if you have inflammation, foods such as gluten, and cow’s milk can trigger further inflammation.

A diet based on fresh, mostly raw vegetables, salads, good sources of protein, such as eggs, seafood, organic or grass-fed meat and poultry, as well as healthy fats that include omega-3 fats, fresh fruit and plenty of nuts and seeds (again raw is better) and plenty of probiotics, is what is going to heal inflammation for good. As a good rule of thumb, try to avoid any food that comes pre-packaged.

There are also many foods that have been shown to be especially good for fighting inflammation. Choosing as many of these as possible will help to speed the healing process.

PROVEN ANTI-INFLAMMATORY FOODS:

• Fruits
• Vegetables
• Whole and cracked grains
• Beans and legumes
• Healthy fats (organic coconut oil, cold pressed olive oil
• Flaxseed and hempseed
• Fish and seafood
• Mushrooms
• Grass-fed lean meats, organic cheese and yogurt
• Spices (turmeric, ginger, curry, garlic, chili peppers, cinnamon, etc.)
• Probiotics and fermented foods (kefir, kombucha, sauerkraut, yogurt)

INFLAMMATORY FOODS TO AVOID COMPLETELY:

• Processed foods
• Certain dairy
• Processed meats
• Refined sugars
• Trans fats
• Gluten
• Soda
• Lard
• Caffeine
• Alcohol

OTHER TIPS

Drink plenty of filtered water as water helps flush toxins out of your body and keeps you hydrated. Try to reduce, if not eliminate all stressors in your life as much as possible. Make sure to get regular exercise and try things like meditation, aromatherapy, massage, and soothing music to relax your mind and body. And above all else, get enough sleep!

BONUS RECIPE

The #1 Anti-inflammatory  smoothie

Ingredients:

1/2 cup frozen pineapple or mango
1 banana
1 cup coconut milk
1 teaspoon chia seeds
1/2 teaspoon ginger
½ teaspoon turmeric powder
1 teaspoon maca root powder (optional)

While most of us know that good nutrition is vital in assisting us reach our optimum health and feel our best; finding time to eat a balanced diet on a daily basis seems a formidable job in this fast paced, affluent society. Though your life may be frantic, there are still many good tasting, healthful alternatives which can assist you to lose weight and enhance your health. This information is designed to be a practical guide in finding those alternatives whether you are at a friend’s home, on the job, on the road, or at home. The good news is that by taking charge of your diet plan, you can improve your well-being while reducing your own risk of “lifestyle” diseases including heart disease or cancer.

A nice spot to start is defining what constitutes a “healthy” diet. The “Four Food Group” Plan of yesteryear meant that foods in the Meat, Dairy Product, Breads and Vegetable Fruit group were identical in their contribution to a healthy diet. Today, researchers show that diets rich in complex carbohydrates and low in saturated fats may reduce our risk of chronic disease. Health professionals designed the “Food Pyramid” guide to translate these recommendations into a food strategy for daily living.

COMPLEX CARBOHYDRATES

Complex carbohydrates are present in cereals, whole grain breads, starches and fruits and vegetables. These foods are not just rich in B vitamins and trace minerals, but they also contribute dietary fiber that has been shown to reduce risk for helping in weight control, lowering cholesterol levels and developing specific cancers.

Six to twelve servings of cereals, breads and starches may seem like a lot of food, but if you consider one cup of rice is three servings of cereal, you can see that fulfilling these guidelines isn’t that difficult.

FRUITS & VEGETABLES

Similarly for vegetables and fruits. The majority of people gag in the thought of eating four to seven servings daily until they find one medium piece of fruit is two servings.

PROTEINS

Proteins are observed in the meat and dairy group.

Foods in the dairy group not only provide protein, nevertheless they also bring other essential nutrients needed for synthesizing teeth and healthy bones, Vitamin D and calcium. They could be a significant source of saturated fat, so picked two to three helpings of the low-fat (1% fat or less) milks, yogurts and cheeses.

The meat group includes nuts, fish, chicken and beans or legumes. A three ounce serving is around approximated by a deck of cards and also you need at least two portions a day. These foods provide magnesium, zinc and iron which, along with protein, are used by the body in creating hemoglobin and slender body tissue. These foods may also contribute to a raised intake of saturated fat, so picked lean cuts of meat like round or flank steak, pork tenderloin, ham and leg of lamb. Jump the skin on chicken or turkey and you’ll miss much of the fat and cholesterol.

FATS & SUGAR

Sugars, fats and alcohol have the least amount of surface area on the pyramid for a reason. They bring more than calories to the dietary plan and they will be squeezed by your body into a fat cell. Yet, your body will really create another fat cell until they may be burned off, to harbor them,

Many health organizations, like the American Heart Association and also the American Cancer Society, agree that limiting your fat intake to less than 30% of calories goes a ways to protect you from life threatening ailments. That isn’t much fat, as a gram of fat has nine calories. You are better off to avoid adding fat to your food as there’s some fat in dairy products and meat, chicken and fish. Fortunately, there are numerous good tasting low-fat or nonfat salad and sandwich spreads which make the task of averting added fat a lot easier.

Yes, certain fats are essential to good nutrition (like linoleic acid), but these are seen in ample numbers in whole grain breads, cereals and vegetables. Corn, for instance, is where mother nature initially set corn oil. Why don’t you bypass the margarine and merely eat corn?

OVERVIEW

In a nutshell, good nutrition means eating a wide selection of foods from each of the five food groups. The Food Pyramid reveals us that by eating more complex carbohydrates and not as total fat and saturated fat, we can become empowered by the good life and not fall victim to it.

A healthy heart begins with what you eat, and one way to shop for groceries wisely is to start with a list, a cardiologist recommends.

Reducing the amount of fat, sugar and salt (sodium) in your diet can help reduce your risk of obesity, heart attack, type 2 diabetes and other diseases, according to Dr. Susan Smyth. She’s medical director of the University of Kentucky’s Gill Heart Institute.

“Make your meal healthier by substituting foods with lots of color from natural sources [not artificial colors] for foods that are white or brown. Start in the produce section with fresh fruits and veggies, which are high in vitamins and fiber and low in fat,” Smyth said in a university news release.

Many people in the United States will experience back pain at some point in their lifetime, whether it’s a temporary or chronic issue. However, a great percentage of individuals with this debilitating complication are overweight or obese.

Fortunately, research has demonstrated that weight loss can have a considerable effect towards relieving symptoms of back pain. Weight loss programs can be very helpful for patients with weight problems and back pain. While there are a variety of programs available, not every program is the same and it may be difficult to find the best one for each individual. Some are commercialized and others are managed by a physician. Some weight loss programs recommend the use of supplements while others prescribe medications. Others may or may not be covered by insurance companies.

THINKING ABOUT GOING VEGAN OR PALEO?

Proponents of specific food class-centric diets such as paleo, vegan, gluten-free, ketogenic, or the Mediterranean diet often but not always tend to prescribe their plans for everyone. Not so fast, says a group from the University of California, Berkeley. Biologists at UC Berkeley and other institutions around the world have published research that shows genetic differences from natural selection based on dietary changes in Europe, Ars Technica reports.

According to the research, for example, if you live in Europe, and particularly in southern Europe, your body is optimized to digest and process plant-based diets. Natives of Greenland, specifically the Inuit, are better at processing meat fat.

More: Looking for a paleo or gluten-free meal kit? Sun Basket delivers the goods

The researchers compared genomes from hundreds of contemporary humans and 101 genome sequences from Bronze Age humans who lived in Europe 5,000 years ago. They found DNA changed significantly in the last 5,000 years.

The science behind the studies is based on examining two genes that regulate how fatty acids in foods are converted into the “long-chain” form used by humans for tissue health, including the brain and muscles. Plants such as wheat and vegetables provide “short-chain” fatty acids and must be converted to the long-form type in order for the human body to use them.

In its genome studies, the researchers found that southern European genomes mutated to produce more long-chain fatty acids from the shorter variation. This change, they argue, is due to evolutionary “pressure” from a diet that changed to accommodate more plant-based foods. The Inuit genome, however, had no such influence, which means Inuit genes aren’t equipped to convert as great a quantity of long-chain fatty acids because they don’t as much need it.

The general take on this research: There is no one best diet or nutritional bias for all people. If your ancestors are all from the 10 countries that make up northern Europe, for example, the study indicates you could be more likely better equipped to thrive on a diet having a higher proportion of meat. People of southern European ancestry, however, might do better with diets that lean toward plant-based foods.

Are you including enough probiotic-rich foods in your diet? Do you know that probiotics are not only essential for digestive health but for overall health?

In this article, we will learn all about probiotics and its benefits for overall health along with some best natural probiotic foods.

Let’s get started…

PROBIOTICS:

Probiotics are the good bacteria (or friendly bacteria) that line your gut and help in the absorption of nutrients from the food and thus boost up your immune system.

Digestive disorders, candida, frequent attack of cold and flu, autoimmune disease, skin problems, etc. are some side effects we will experience due to lack of enough probiotics.

In this modern world, due to unhealthy agricultural practices (little or no probiotics in food) and the intake of antibiotics for every health problem (kill the existing good bacteria). So, we have to include more probiotic-rich foods in our diet.

TYPES OF PROBIOTICS:

There are many types of probiotics that offer different types of beneficial bacteria to help for the proper functioning of the body. Here are the 7 types of probiotics.

• Lactobacillus Acidophilus
• Lactobacillus Reuteri
• Lactobacillus Bulgaricus
• Streptococcus Thermophilus
• Bifidobacterium Bifidum
• Saccharomyces Boulardii
• Bacillus Subtilis

HEALTH BENEFITS OF PROBIOTICS:

Most people think that probiotics are essential for proper functioning of gut but there are unaware of other health benefits of consuming probiotic – rich foods. Here are some health benefits explained.

It improves digestion by restoring the natural balance of the gut bacteria and aids in getting rid of constipation or diarrhea and other digestive problems.
It strengthens your immune system and thus reduces the recurrence of cold, flu and other respiratory problems.
It is proven to be beneficial for treating candida yeast infection by killing the yeast fungus causing infection and also helps to reset the system for proper functioning.
It aids in weight loss by reducing the cholesterol levels.
It improves eczema and psoriasis to make your skin healthy and free from allergies and infections.
It reduces the abdominal bloating and flatulence (stomach gas) that caused by irritable bowel syndrome (IBS).
It increases the energy levels from the production of vitamin B12. This beneficial bacteria helps to reduce the depression, promotes heart health, boost up your brain and body.
It effectively heals the leaky gut and also clears inflammatory bowel disease.
In some study, it is started that intake of probiotics will alter the mood, stress, anxiety and pain sensitivity.
After knowing about its health benefits, hope we’ll definitely consume the probiotic foods in your diet for grabbing these benefits.

NATURAL PROBIOTIC – RICH FOODS:

Here are the natural probiotic rich foods that have to be included in your diet to enjoy many health and skin benefits. Have a look at these foods.

1. KEFIR:

Kefir (means – feeling good) is a fermented dairy product prepared with a unique combination of milk (cow’s or goat) and fermented kefir grains. It has a tart flavor and slightly acid that has 10 – 34 strains of probiotics.

Kefir is fermented with more bacteria and yeast, which in turn makes it as a best natural product with a rich content of probiotics. Enjoy kefir (prefer on an empty stomach) or add it to smoothie or cereal instead of milk.

You can also find coconut kefir that made by fermenting the juice of young coconuts with kefir grains. It is a diary free option that contains several strains of probiotics. You can drink it by adding a little of stevia, water, and lemon juice to enhance its favor.

Note: Intestinal cramping and constipation will be experienced when starting the intake of kefir. So, begin with 1/8 cup and gradually increase it to 1 – 2 cups of kefir per day. But it is suggested to take a break of one day after completing each week.

2. YOGURT:

Yogurt with live and active cultures is an excellent source of probiotics. Regular intake of yogurt will help for proper digestion and thereby promotes a healthy balance of microbes in the digestive system.

But be sure while choosing probiotic yogurt that it should be free from high fructose corn syrup and artificial flavors or sweeteners. Prefer only plain yogurt (or Greek yogurt) and add some fresh fruits in it while consuming.

3. SAUERKRAUT:

Sauerkraut is made from fermented cabbage and other vegetables. It is high in organic acids and thus makes the food to taste sour. It has a variety of probiotics strains that supports the growth of good bacteria and improves the gut flora.

Do you know that intake of 2 ounces of homemade sauerkraut has more amount of probiotics rather than a bottle of 100 probiotic capsules? It is used as a condiment in raw form without heating or cooking it. Avoid usage of excess amounts, as it causes harm for thyroid functioning.

4. MISO:

Miso is a traditional spice in Japan that used in many traditional foods. It is made by fermenting soybean, brown rice or barley with koji (fungus). This fermentation process takes from few days to few years to complete.

You can use miso to make soups, spread it on crackers or on toast or on freshly cooked corn, stews, use it instead of butter and other cooked dishes. You should use miso in moderation due to its high salt content.

5. KIMCHI:

Kimchi is a cultured vegetable made from fermented cabbage and other vegetables (fermented with bacteria). It is a popular side dish in Korea and is served with steamed rice. It is spicy and used as a condiment that added to sandwiches, soups, and stir-fried dishes. Also, remember that not to overcook it, as it may lose the nutrients.

6. TEMPEH:

Tempeh is made from fermented cooked soybeans that can be used as a replacement for meat in vegetarian meals. This fermentation process will turn the tempeh into a meaty loaf.

You can use steamed, baked or sautéed and add it to your burgers, sandwiches, salads, stir fries, etc.

7. KOMBUCHA:

Kombucha will help to restore the gut’s ecosystem and it can be prepared from starter bacteria and yeast. It has rich content of vitamins, enzymes, and organic acids that aids in proper digestion, promotes detoxification, treats arthritis, fights depression, boosts immunity and more.

You can drink 3 – 5 ounces of kombucha tea daily but over intake can result in upset stomach, nausea, yeast infections and allergic reactions.

Note: It is not recommended for the people who suffer from weakened immune system or children less than 5 years of age.

8. SOUR PICKLES:

Sour pickles which are naturally fermented are the excellent source of dairy free probiotics. You can go through this process to make your own sour pickle.

Take some pickling cucumbers and soak it in ice water for 30 minutes to clear the dirt.
Place it in a quart jar along with few garlic cloves, black peppercorns and a sprig of dill.
Now fill this jar with enough brine (salt water) till it covers the cucumbers.
Cover it with a cloth and let it sit aside for at least 3 days.
When the cucumbers soured properly then refrigerate the jar and check it daily to ensure that cucumbers remain submerged in brine.
Enjoy 1 – 2 ounces of cultured vegetables or sour pickles with each meal.
Note:

Also, use other vegetables like carrots, cabbage leaves, beets, green onions, bell peppers, broccoli, garlic, kale, etc. instead of cucumber.
Remember that sour pickles brined in vinegar don’t offer probiotic benefits.

9. NATTO:

Natto is a fermented soybean product that has a bacterial strain called bacillus subtilis, which helps for boosting your immune system. It is a Japanese dish that is mixed with rice or served with breakfast. It has rich of protein, vitamin K2, and probiotics that are essential for osteoporosis, digestive tract, and cardiovascular health.

10. OLIVES:

Brine-cured olives have the best source of probiotics why because the brine allows the probiotic cultures to thrive into it. Just like salted gherkin pickles, you have to select organic products and snack on that type of olives or add it to your pizza or salad.

Note: Check that your olives should not contain sodium benzoate.

OTHER PROBIOTIC FOODS:

Other probiotics foods that have to be included in your diet are listed below.

• Traditional buttermilk (liquid left after making butter). You can also take milk that cultured with lactic acid bacteria.
• Cheese that has live and active cultures (like raw, mozzarella, cottage cheese, Gouda, cheddar, etc.)
• Micro-algae are an ocean’s super food that acts as prebiotic foods (which feeds and nourish the probiotics in the internal flora). Add it to your morning smoothies.
• Sourdough Bread has lactobacillus that provides probiotics and makes you feel full for a longer time.
• Include prebiotics like bananas, asparagus, legumes, oatmeal, honey, red wine, artichokes, maple syrup, etc. in your diet either alone or with probiotics foods.
• Kvass is a traditional beverage in Eastern Europe that made by fermenting barley or rye. It has a mild sour flavor that helps for blood and liver cleansing.
• Apple cider vinegar (ACV) has probiotics. Drink ACV or use it as a salad dressing.
• Soy milk products contain probiotics naturally.
• Ginger ale, kombucha tea, water kefir soda, etc. will have enough of probiotics.
• Dark chocolates help to maintain proper pH of the digestive tract and thereby provide probiotics.
• As a last option, you can take probiotic supplements in capsules, powder, tablet or liquid forms. But be sure to consult your doctor before taking these supplements.

Include these probiotic-rich foods in your diet. What is your favorite probiotic food? Did you experience health benefits from taking probiotics? Share it with us in the below comments box.

Food writer and author of The Goodness of Nuts & Seeds, Natalie Seldon has this advice for refreshing your diet this spring…

EAT THE RAINBOW

Sweep away the dull winter with spring’s colourful fruits and vegetables; a great way to load up on fibre, vitamins and other disease-fighting compounds. The pigments that give fruits and vegetables their colour are vital antioxidants. Include three or more colours in each meal; scramble eggs with spinach and red pepper, add strawberries and apricots to green salads, brighten up sandwiches with shredded carrot and rocket, and blend blueberries, peaches and banana into smoothies.

SLOW EATING

Make a commitment to regularly preparing fresh food and eating it at the table – cute placemats and all. Firstly, you’re worth it. Secondly, your body will thank you. Eating in front of the TV significantly increases your calorie intake, plus nutritional research evidence shows that eating out, or relying on ready-meals are almost always more likely to provide higher mounts of salt, unhealthy fats and calories than a meal you prepare yourself. Plus, once you have the store cupboard essentials, you’ll actually save money prepping at home. Bonus!
 
GET YOUR CRUNCH ON

Nourish yourself by including one of the hottest health trends of 2017, nuts and seeds to your diet. These versatile little guys pack a powerful nutritional punch, being high in healthy fats, fi bre and calcium, whilst providing an abundance of antioxidants and minerals. And just to help matters, their gratifying versatility and moreish richness lend themselves to a myriad of both savoury and sweet dishes, allowing us to conjure up all kinds of culinary magic on any given day. My new book The Goodness of Nuts & Seeds is full of simple and delicious recipe ideas. (Available now via Amazon, most book stockists and Chic et Tralala, Hollybush, Sevenoaks).

VEG FOCUS

It’s official, the healthiest diets in the world have one very important thing in common – they’re all based on plant foods rather than meat. Overwhelming evidence from studies around the world proves that plant foods are your most powerful allies in protecting against several lifestyle-related diseases such as diabetes, obesity and heart disease. Veganism has surged by 35% and is gaining serious momentum. Eating a diet high in veggies, beans, fruits and healthy oils, as well as fish and whole grains – aka the Mediterranean diet – is good for your brain as well as your bod. Shift towards a plant based diet by swapping legumes, meaty veg and tofu for animal products a few meals per week, or try meat-free Monday.

GO GREEN

Using fresh herbs is a great way to add extra flavour to your meals along with getting plenty of health benefits. For example coriander helps remove heavy metals from the body, parsley is rich in immune boosting vitamin C, and rosemary and sage are excellent memory enhancers. Fill your cupboards with healthy alternatives and buy seasonal produce as they are more likely to be even more nutrient dense, as well as more affordable.

FRESH START

Start your day off right with a glass of water and a freshly squeezed lemon or lime. This is a fantastic way to improve your digestion, alkalize your body, and boost your vitamin C levels to support healthy immune function and radiant skin. 

EAT YOUR WORDS

To change the way you think about food and bring the joy back into eating, you need to rethink the way you talk about it. Referring to any food as ‘good’ or ‘bad’ has no place in a healthy, balanced approach to eating. As a food writer, I know many people struggle to make peace with eating certain foods as we are programmed by the world around us to use powerful language to describe a range of food we eat. Indeed, an interesting change happens when you remove these negative connotations – you don’t feel the need to hastily shovel food in, or go back for seconds before your conscience catches up with you. You actually enjoy these foods even more, and therefore require them less. Win win!

www.prettyediblestylist.com

We all know to go easy on the sweet stuff, but what actually happens to your system when you indulge?

Fructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain’s reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children’s Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks.

By revving the brain’s reward and appetite center, fructose can interfere with feelings of satiety, research reveals. Translation: That extra cookie may not curb your craving after all.
Faster Aging

Too much sugar can hinder the repair of collagen, the buzzed-about protein that keeps skin looking plump, studies show. A steady diet of sugary treats can result in reduced elasticity and premature wrinkles. Indulge your sweet tooth with fruit instead. Experts say it’s A-OK to eat two to four servings of the natural sugar source each day.

IF YOU’RE CRAVING SOMETHING SWEET

It’s easy to get a quick sugar fix from foods that might be lying around (hello, blueberry muffins in the office kitchenette). Chances are, though, that you’re already eating way too much sugar; the average person takes in 22 teaspoons of sugar daily—more than three times the amount suggested by the American Heart Association. A growing body of research links the sweet stuff to high cholesterol and blood pressure, increased risk for cancer, diabetes, and heart disease, and—of course—excess weight gain. Plus, a sweet treat can cause a blood sugar spike and crash, leaving you feeling sluggish, moody, and hungry (again).

REACH FOR A PIECE OF FRUIT INSTEAD

You’ll be satisfied—we promise. “When you craving something cold, creamy and sweet, think healthier options like frozen bananas, grapes, organic fruit purees, or homemade frozen yogurt pops,” suggests Natalia Levey, certified health and nutrition coach and author of Cravings Boss. Low-fat Greek or plain yogurt with some fruit on top is another nutrient-packed option. “The yogurt provides calcium which is good for your bones and the berries are packed with immune boosting antioxidants,” says Keri Gans, RD, New York City-based nutritionist and author of The Small Change Diet

You add it to your morning cup of coffee or tea. You bake it into pastries, cakes, and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal.

But that’s not all. It’s also hidden in many of our favorite “treats” that people consume on a daily basis, such as sodas, fruit juices, candies, ice cream, almost all processed foods, and even condiments like ketchup.

But how exactly does sugar work in our body, how much sugar is acceptable and what are the side effects of eating too much sugar on people’s health?

By now you may have heard the shocking news: Subway's “chicken” may contain just 50 percent chicken. The rest is filler, according to a report published by Time Magazine.

According to tests performed at Trent University in Canada, the company’s chicken strips and oven-roasted chicken contained just 43 percent and 54 percent chicken DNA, respectively, consisting otherwise of soy and other filler ingredients.

Subway denies the charges and has demanded a retraction from CBC Marketplace, yet admits it is “concerned by the alleged findings.” According to Subway, its chicken strips and oven-roasted chicken contain less than 1 percent soy protein.

The filler, it turns out, is a very long list of ingredients, however, a majority of it is soy protein. John Coupland, president of the Institute of Food Technologists, told Time Magazine.

blog picture of a green button with a phone receiver icon and 24h underneath

“Based on the data, that is a surprisingly large amount of soy … And it’s astonishingly high for something that you’re supposed to think is a real, whole piece of chicken.”

On average, fast food chicken contains about one-quarter less protein than home-cooked chicken breast, thanks to water infusions and fillers, and up to eight times more sodium.

Moreover, as noted in the program, while you’d never expect chicken to be a source of carbohydrates, fast food chicken, such as that from Subway, contain surprisingly high amounts of refined starches and sugars.

10 Foods For Energy and Performance

High level performers are always looking for strategies that will give them an edge in their field of endeavor. Athletes want to run a split second faster and jump an inch higher while business executives want to have sharper mental clarity and improved working efficiency. Specific meal timing and superfood strategies have been shown to optimize performance and recovery.

We all want to perform at our peak no matter whether we are a teacher, stay at home mom, doctor or athlete. It is also integral that we recover fast and effectively. The goal is peak performance and quick and effective recovery so we can get up the next day and do it all over again.

Optimize Your Performance:

Performance in any field depends upon high level mental activity and often kinesthetic activity whether that be running or jumping or eye-hand coordination. The keys for healthy function include good fats, anti-oxidants and clean protein sources.

Providing lots of clean healthy foods and meal timing properly can make a huge difference in your overall energy and daily performance. Use the principles in this article to help guide you in preparing your body for great energy and daily performance in your daily life.

Coconut:

This superfood is loaded with medium chain triglycerides (MCT’s) that break down for energy very easily. Unlike most fat sources which consist of long chain fatty acids these MCT’s do not depend upon bile and instead go right to the liver and are metabolized immediately for energy.

Muscle cells are also able to store MCT’s and use them immediately for energy during exercise sessions.

Bone Broth Protein:

Bone broth contains a wide variety of valuable nutrients including collagen, gelatin, hyaluronic acid, chondroitin sulfate, glycosamino glycans, proline, glycine, calcium, phosphorus, magnesium and potassium. These all help with the development of healthy joints, bones, ligaments and tendons as well as hair and skin (2, 3, 4, 5)

These nutrients are considered beauty foods because they help the body with proper structural alignment and beautiful skin and hair. They also help to prevent against injuries by strengthening joints, tendons and ligaments. Additionally, bone broth is great for the immune system.

If you are unable to make your own bone broth, than you can try our Bone Broth Protein which comes with the same benefits as homemade broth, but it’s even more versatile in so many recipes. Bone Broth Protein begins as a true bone broth liquid. It’s then dehydrated, making it into a concentrated source of high-quality, tasty powder.

Berries:

Berries are loaded with anti-oxidants and are low in sugar. Berries contain unique phytonutrients called anthocyanin’s that give them their strong pigments and allow them to handle intense sunlight. Consuming these anthocyanin’s helps our bodies adapt to stress effectively.

Be sure to get your berries organic as the thin skin makes them susceptible to pesticides and they are highly contaminated with dangerous pesticides when produced on conventional farms.

Spinach:

This superfood is loaded with blood purifying chlorophyll and the anti-oxidants lutein and zeaxanthin. Spinach also contains its own plant based steroids called phyoecdysteroids that boost the bodies ability to adapt to stress. Phytoecdysteroids are similar to insect molting hormones and have been shown to dramatically increase glucose metabolism.

This keeps blood sugar levels stable and minimizes the need for the critical fat-storage hormone insulin. Additionally, phytoecdysteroids increase human muscle tissue growth rates by 20% when applied in a culture medium.

Rice & Pea Proteins

For sensitive cases where people have pronounced sensitivities I prefer to use either a brown rice or pea protein. Pea protein appears to be the most hypoallergenic of all protein powders and has a 98% absorption rate. This combination of 1% brown rice and 99% pea protein has a great blend of branched chain amino acids, lysine and arginine for lean body tissue development and good circulation

Pea & brown rice protein has also been shown to be very easy on the digestive system and the protein is fairly quickly assimilated into muscle tissue. This is important because slower digesting and assimilating proteins have a greater chance of producing gas and making one feel bloated. Most plant proteins have poor assimilation rates but pea, brown rice and hemp proteins are the rare exceptions.

These are loaded with sulfur containing amino acids like methionine and cysteine which are critical for glutathione production. They are also a rich vegetarian source of branched chain amino acids. They contain essential fatty acids and edestin and albumin which are similar to the makeup of human blood and these help with critical functions like DNA repair.

Grass-Fed Butter:

Dairy from grass-fed cows is extraordinarily rich in essential fats and critical nutrients like vitamin K2 and magnesium. The best foods from this group include grass-fed butter and ghee which are loaded with anti-inflammatory fats and anti-oxidants.

Grass-fed butter and ghee are also rich in conjugated linoleic acid, which helps burn fat and is anti-carcinogenic. It is the best food source of the anti-inflammatory short chain fatty acid butyrate. Finally, it is full of choline which supports healthy brain and neurotransmitter production. I use butter and ghee generously each day. Look for Kerry Gold grass-fed butter here

Red Onions:

These are loaded with the flavonoid anti-oxidant quercetin. They also contain sulfur containing amino acids that boost cysteine and glutathione production within the body. They also have chromium which helps to regulate blood sugar levels.

Grass-Fed Beef:

Cows that are fed a 100% green diet are loaded with anti-oxidants like carnosine and essential fatty acids. Because cows have multiple stomachs and are able to fully digest grass (humans cannot) we are getting the benefits of this fully digested super-greens in a high protein food.

A fantastic source for grass-fed beef and pastured poultry is US Wellness Meats here

Avocados:

Avocados are loaded with good fats and carotenoid anti-oxidants like lutein and zeaxanthin. It is very easy on the digestive system and helps support optimal hormone function, muscle development and exercise recovery.

Raw Chocolate:

This is rich in good fats and polyphenol anti-oxidants for fuel and recovery. Chocolate contains theobromine which is a natural cardiovascular stimulant that helps improve circulation throughout the body.

Proper Meal Timing:

It is best to eat light before our times of performance to keep as much energy focused on the specific performance rather than on digestion. Instead of food, turn to water, as optimal hydration correlates very strongly with great performance. I try to stay super hydrated throughout the day and notice that as my water intake drops, my energy and mental acuity declines.

After the performance we want to have our largest meal to replenish our system with nutrients. Ideally, you have your largest meal at the end of your day as opposed to the beginning of your day. This helps your body to recover from the stresses of the day. You are in a relaxed position at this point, as you no longer have to work hard and perform, so it allows you to digest and absorb the nutrients you need more effectively.

This helps to take stress off of your gut lining and improves the integrity of your digestive system. When you eat in a hurry or have a large meal before a stressful event or a busy day, you compromise your digestive system and cause more inflammation in the body.

These ideas and much more I teach in our Navigating the Ketogenic diet program. Opt-in here for more details and a FREE video training series I give you on advanced strategies to improve your performance.

Fat Burning Foods Video

Food: Diet and Nutrition for a Healthy Back

As most patients are well aware, good nutrition and a balanced diet are important components of overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role in the back - including preventing many problems and healing from injuries.

The bones, muscles and other structures in the spine need good nutrition and vitamins so that they are strong enough to support the body and to perform their other functions. Using these nutritional guidelines, patients can integrate back-friendly vitamins and nutrients into their diets.

See also: Weight Loss for Back Pain Relief

Choosing the Right Foods for Optimal Nutrition

Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. Particular importance is given to calcium, which can be obtained through a variety of healthy food choices as well as nutritional supplements.

See Sources of Calcium in Food

While a healthy diet calls for many vitamins and nutrients, this partial list highlights a number of healthy choices that can be directly beneficial for helping back patients.

Role of Vitamin or Nutrient Food Sources

Vitamin A:
An antioxidant that assists the immune system in fighting off diseases. It is good for the back because it helps repair tissue and in the formation of bone. It also helps the body use protein effectively.

Additionally, the body can convert beta-carotene into vitamin A. Beta-carotene can be found in dark green leafy vegetables and most orange vegetables and fruits. 

It's important not to get more then the recommended daily allowance of vitamin A, as too much can promote bone fractures. Beta-carotene does not increase the risk of fracture. 

Vitamin A can be found in beef, calf and chicken liver; dairy products like milk, butter, cheese and eggs; orange fruits such as apricots, nectarines and cantaloupe; orange or green vegetables such as carrots, sweet potatoes and spinach.

Vitamin B12: 

Necessary for healthy bone marrow and for the body - and the spine - to grow and function normally. Vitamin B12 can be found in meat products, such as liver, fish, red meat and poultry; dairy products, such as milk, yogurt and cheese; and eggs.

Vitamin C:

Necessary for the development of collagen, which is an important part of the process that allows cells to be able to form into tissue. This is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs, as well as for keeping bones and other tissues strong. 
Vitamin C can be found in fruits, such as strawberries, kiwi fruit and citrus fruits (e.g. oranges, guavas, grapefruits) and tomatoes; many vegetables, such as broccoli, spinach, red and green peppers, sweet potatoes and white potatoes.

Vitamin D: 

Improves calcium absorption, which is important for the development of strong and healthy bones. Adequate calcium absorption is particularly important to help prevent development of osteoporosis, a disorder characterized by weak and brittle bones in the spine that can results in painful vertebral fractures. Vitamin D is naturally occurring in egg yolks and fish oils; also found in most brands of fortified milk in the US; can also be obtained by spending time in the sunlight.

Vitamin K: 

Needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones throughout the body stay strong and healthy. Vitamin K is found in liver, pork, green leafy vegetables such as spinach, kale and broccoli, and dairy products.

Iron: 

Needed for cells to remain healthy as it helps them receive oxygen and get rid of carbon dioxide. It also aids in the production of myoglobin, an important element of healthy muscles that are needed to support the spine. Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soy, eggs, grains, and green leafy vegetables such as spinach, kale and broccoli.

Magnesium: 

Important for the relaxing and contracting of muscles. It also helps maintain muscle tone and bone density, which in turn can help prevent back problems. Further, it assists in the body's use of protein. Magnesium is found in whole grains and whole-grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables such as spinach, kale and broccoli.

Calcium:

Essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan and especially in old age. Adequate calcium intake is particularly important to help prevent development of osteoporosis, which results in weak and brittle bones in the spine that can results in painful vertebral fractures. Calcium is found in dairy products such as yogurt, cheese and especially milk; dark green leafy vegetables such as spinach, broccoli and kale; tofu, peanuts, peas, black beans and baked beans; some types of fish (salmon and sardines); a variety of other foods such as sesame seeds, blackstrap molasses, corn tortillas, almonds and brown sugar.