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NUTRITION

Inside the World of Nutritionists: An Expert’s Guide to Health and Wellness

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Nutritionists play a crucial role in helping individuals achieve optimal health and wellness through proper diet and nutrition. These experts are trained to assess a person’s dietary needs and create personalized meal plans to address specific health goals, such as weight loss, improved digestion, or disease prevention.

Inside the world of nutritionists, there is a wealth of knowledge and expertise that can help individuals make informed decisions about their diet and lifestyle. Nutritionists are well-versed in the science of nutrition and can provide evidence-based recommendations on how to fuel your body for optimal performance.

One of the key roles of a nutritionist is to educate clients on the importance of balanced nutrition. This means understanding the role of macronutrients (carbohydrates, fats, and proteins) and micronutrients (vitamins and minerals) in the body, and how to incorporate them into a healthy diet. Nutritionists also emphasize the importance of hydration, fiber intake, and portion control in maintaining a healthy weight and preventing chronic diseases.

In addition to providing dietary recommendations, nutritionists also offer support and motivation to help clients stay on track with their health goals. They can help individuals overcome common challenges, such as emotional eating, food cravings, and navigating social situations that may tempt them to stray from their diet.

Furthermore, nutritionists can also provide guidance on interpreting food labels, navigating grocery stores, and making healthy choices when dining out. They can teach clients how to meal prep and plan ahead to ensure they have nutritious options available at all times.

In today’s fast-paced world, where unhealthy food options are readily available and fad diets abound, working with a nutritionist can provide individuals with a roadmap to sustainable health and wellness. By understanding their unique nutritional needs and making informed choices, people can improve their energy levels, mood, and overall quality of life.

In conclusion, nutritionists are valuable allies in the quest for health and wellness. By seeking their expertise and guidance, individuals can learn how to nourish their bodies in a way that promotes long-term health and vitality. Whether you are looking to lose weight, manage a chronic condition, or simply improve your overall well-being, a nutritionist can help you achieve your goals and live your healthiest life.

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HEALTH

Low Carb Diet May Induce Remission Of Type 2 Diabetes

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Low-carb diets have been popular for some time now due to their proven substantial benefit to weight and/or fat loss. 

But, recent findings have shown that the benefits may be even greater than once believed…even inducing remission in people with type 2 diabetes. 

That’s right, aside from weight loss, improved cholesterol levels, potential boosts in brain health, and benefits to the health of your heart, low carb diets are now proving effective for diabetes patients as well. 

So, what is it about restricting carbs that brings such great benefits to those with type 2 diabetes? And, can these results be sustained long term? 

As low carb diets are often said to be difficult to maintain over long lengths of time, what can you do to ensure you don’t get burnt out?

Let’s take a look…

The Effects Of Carb Restriction On Type 2 Diabetes

The findings of a recent study have the diabetic world buzzing, and rightfully so!

Earlier this year, researchers at Texas A&M studied results from randomized trials assessing the effectiveness of low carb diets amongst those individuals with type 2 diabetes.

These studies found that participants who followed a low carb diet raised the likelihood of their diabetes going into remission by 32%.

Concerning 1,357 participants (spanning several studies), most of whom were between the ages of 47-67 and overweight or obese, those who saw such results followed a strict low carb eating regimen for 12 weeks. 

Researchers checked in on participants at both 6 and 12 months, and the greatest benefits were seen at 6 months. 

At 12 months, while some participants were still in remission, those rates were lower than the 6 month mark. 

The hypothesis is that those individuals who remained diligent in their adherence to a low carb diet saw continued benefit, while those who were less consistent lost the benefits related to their type 2 diabetes over time. 

So then, how exactly does restricting carbs benefit patients with type 2 diabetes?

Essentially, you can think of carbs to type 2 diabetes in a similar way that we think of milk to those with lactose intolerance. 

With lactose intolerance, a person’s body can not accurately process lactose. 

In the case of type 2 diabetes, a person’s body can not accurately process carbohydrates. 

So, someone who can not process carbohydrates accurately or efficiently, when consuming foods rich in carbs will experience high levels of blood sugar (consistently) and even weight gain. 

Normally, when we consume carbohydrates they get broken down into sugar. This sugar then enters our bloodstream causing blood sugar levels to rise. 

This spike then tells your pancreas to produce insulin to help your cells to absorb that blood sugar for energy (both for storage and immediate usage). 

In cases of type 2 diabetes, over time the body stops responding to that insulin which causes blood sugar levels to remain too high for too long. And, eventually that insulin production can stop altogether. 

So, for type 2 diabetes patients, eating a low carb diet decreases the strain on the body and lessens the body’s propensity to produce too much insulin. 

As eating fewer carbs helps the body to maintain healthy blood sugar (or blood glucose) levels, carb intolerance and insulin resistance improves as well.

Obviously then, maintaining a low carb lifestyle would be a crucial component in continuing to reap those rewards in one’s fight against diabetes, but many would argue this to be a difficult task. 

So, how can you successfully restrict carbs long term? 

Tips For Success While Cutting Down On Carbs

One of the biggest hurdles to successfully reaping the rewards of a low carb diet long term is the (often deemed) lack of sustainability of such diets. 

Even registered dieticians and nutrition experts agree that cutting carbs long term can be difficult…but certainly not impossible! 

So, what tips do the experts give regarding low carb success? 

1- Slow And Steady Wins The Race

Low carb diets can be highly restrictive. And, one mistake that many make is to dive headfirst into the deep end…no looking back. 

While such ambition is admirable, dietary restrictions of any kind that are fast and furious often fizzle out before they finish. 

Therefore, the experts recommend an approach with a slow beginning. 

Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital in New York City advises her patients to “start with one meal at a time.” 

Dr. Sood recommends beginning with dinner as the meal to tackle first: “Aim to lower carb intake (at this meal) by about 50% by swapping out unhealthy, starch-packed carbohydrates for healthier sources such as healthy grains or lentils.”

From there, you can then begin to make similar healthy swaps at lunch, then breakfast, and snacks. 

2- Stay On Track Through Tracking

Keeping a food diary or journal to keep track of not only what you eat, but how those foods affect your body is a proven method to help you stay on track. 

I know that many people don’t like the idea of tracking food long term, but consider doing so as you begin your low carb eating regimen to see how your body reacts to various foods, track your gains in energy, and keep you motivated. 

In time, you may find that you don’t need to track as often. And, you can always drop or pick up this healthy habit as needed. But, in the beginning, keeping track is a great way to foster success. 

3- Talk To Your Doc

Keeping your physician in the loop when dealing with type 2 diabetes is very important. 

Your doctor or specialist knows your situation and can recommend a plan best suited to your needs. 

As different carbs affect different people in different ways, your doctor or a nutritionist can guide you to the best choices for your specific needs. 

4- The Buddy System

As with any diet or healthy eating plan, there’s often help in numbers. 

In fact, studies have shown people are more successful at adhering to dietary changes (and losing weight) when they have the support of a friend or buddy. 

Sticking to any diet long term is difficult, but having a support system along the way can increase your chances of long term success. 

5- Variety Is The Spice Of Low Carb Life

While there are plenty of delicious low carb food options available for breakfasts, lunches, dinners, and snacks, not experiencing a variety of those options can hinder your ability to stay low carb long term, thereby missing the benefits to be had (especially regarding type 2 diabetes). 

Many cultures have eaten low carb diets for centuries, so…we can do it…we’ve just got to stay out of boring ruts when it comes to our food choices. 

Conclusion

Studies have proven that low carb diets can cause type 2 diabetes to go into remission. 

The only problem is, these results aren’t sustained long-term (post 12 months) if patients do not remain on a low-carb diet. In other words, at this point, research suggests that low-carb eating needs to become a lifestyle to reap long-term healthy rewards. 

So, if you have type 2 diabetes, consider talking to your doctor (first and foremost) about how a low-carb diet may benefit your condition. 

Then, once you get the green light and some direction from your physician or specialist, don’t forget to ease into this style of eating, keep track of your food intake and progress, incorporate a variety of foods, and enlist the support of a friend for long-term success. 

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NUTRITION

Top Nutritionists Share Their Secrets to a Healthy Diet

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Maintaining a healthy diet is essential for overall well-being and longevity. But with so much conflicting information out there, it can be challenging to know where to start. To help cut through the noise, we spoke with some of the top nutritionists in the industry to get their expert advice on how to eat for optimal health. Here are their top tips and secrets to a healthy diet:

1. Focus on whole, unprocessed foods
One of the most common pieces of advice among nutritionists is to prioritize whole, unprocessed foods in your diet. This means choosing foods that are as close to their natural state as possible, such as fruits, vegetables, whole grains, nuts, seeds, and lean proteins. Processed foods, on the other hand, are often loaded with added sugars, unhealthy fats, and preservatives that can contribute to weight gain and chronic diseases.

2. Fill your plate with colorful fruits and vegetables
Fruits and vegetables are packed with essential vitamins, minerals, antioxidants, and fiber that are crucial for overall health. Nutritionists recommend filling at least half of your plate with a variety of colorful fruits and vegetables at every meal to ensure you’re getting a wide range of nutrients to support your body’s functions.

3. Don’t fear carbohydrates
Carbohydrates often get a bad rap, but they’re an essential source of energy for our bodies. Nutritionists recommend choosing complex carbohydrates like whole grains, legumes, and starchy vegetables over refined carbohydrates like white bread and sugary snacks. These complex carbs provide sustained energy and are rich in fiber, which helps regulate blood sugar levels and keep you feeling full longer.

4. Be mindful of portion sizes
Even healthy foods can contribute to weight gain if consumed in excess. Portion control is key to maintaining a healthy weight and preventing overeating. Nutritionists recommend using measuring cups, food scales, or simply listening to your body’s hunger cues to help gauge appropriate portion sizes.

5. Stay hydrated
Water is essential for keeping our bodies hydrated, aiding in digestion, and regulating body temperature. Nutritionists recommend drinking at least eight glasses of water a day, and more if you’re physically active or live in a hot climate. Avoid sugary drinks like soda and fruit juices, as they can add unnecessary calories and contribute to weight gain.

6. Practice mindful eating
In today’s fast-paced world, it can be easy to mindlessly eat while distracted by screens, work, or other activities. Nutritionists recommend practicing mindful eating, which involves slowing down, savoring each bite, and paying attention to hunger and fullness cues. This can help prevent overeating, improve digestion, and promote a healthier relationship with food.

7. Listen to your body
Ultimately, the best diet is one that works for you and makes you feel your best. Nutritionists emphasize the importance of listening to your body and paying attention to how different foods make you feel. If you notice certain foods cause digestive issues, fatigue, or other discomfort, it may be worth eliminating or reducing them from your diet. Experiment with different foods and eating patterns to find what works best for you.

In conclusion, a healthy diet is crucial for overall health and well-being. By following these expert tips from top nutritionists, you can create a balanced and sustainable approach to eating that nourishes your body and promotes longevity. Remember, there is no one-size-fits-all diet, so listen to your body and make choices that support your unique needs and goals.

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NUTRITION

15 Of The Best Anti-Inflammatory Foods You Should Add To Your Diet

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Body pain, chronic fatigue, bloating, rashes, the constant need to blow your nose, constipation, and abdominal pain…

What do all of these have in common?

Unfortunately, these can all be a sign of chronic inflammation. 

Inflammation is actually your body’s natural response to infection or injury. This is why you experience redness or swelling when you get a scrape or cut, and it’s why you have excessive mucus when you have a sinus infection. 

But, in the case of chronic inflammation, your body’s natural immune responses are essentially stuck on overdrive.

Eventually, in this state, these natural responses become the bad guys, attacking (and thus damaging) healthy cells, tissues, and organs, which can lead to…

  • weight gain
  • various kinds of cancer
  • diabetes
  • heart disease
  • arthritis
  • Alzheimer’s disease
  • diseases of the bowel

This type of inflammation, or chronic overreaction by the body’s immune system, can be rooted in a variety of causes, such as: 

  • untreated injuries and infections
  • autoimmune diseases
  • long term exposure to irritants or chemicals
  • obesity
  • smoking 
  • excessive consumption of alcohol
  • chronic stress

And, while various medications and supplements have been known to aid in reducing inflammation within the body, something as simple as your diet can play a huge role in managing these chronic overreactions, even potentially healing the damage caused by it!

The following foods all have anti-inflammatory properties. So, consider adding some or all of them to your diet to boost your health and combat inflammation and the damage it can cause to your body. 

1- Leafy Green Vegetables

Spinach, kale, swiss chard, and other dark green leafy vegetables are full of nutrients. 

They contain: 

  • Vitamin E- an antioxidant with disease fighting attributes
  • Fiber and folate- known to lower levels of inflammatory cytokines, thereby reducing inflammation
  • Carotenoids- slows production of inflammatory cytokines
  • Phytonutrients- decrease inflammation and protect and repair damage caused by inflammation

These types of greens are also incredibly low in calories, making them a great addition when you’re trying to lose weight, another big win in reducing inflammation. 

2- Berries

Strawberries, blueberries, raspberries, and blackberries are small but mighty when it comes to fighting chronic inflammation. 

Blueberries, in particular, are an incredible source of polyphenols, a micronutrient known for its antioxidant super abilities (fighting cancer, aging, and cardiovascular disease). 

Berries are also loaded with powerful antioxidants called anthocyanins, which are compounds known to lower the risk of disease by reducing inflammation.

3- Turmeric

Turmeric is a spice that is mostly associated with Middle Eastern and some Asian dishes. But, it’s amazing anti-inflammatory properties have landed this ginger-family spice on the list of powerful superfoods. 

Turmeric’s superpowers are thought to be derived from a nutrient it contains known as curcumin. 

Curcumin’s antioxidant properties and ability to reduce inflammation and fight disease have led it to being thought of as one of the most effective anti-inflammatory ingredients in the world. 

You can use this spice in a variety of dishes and can take it in supplement form as well. 

4- Green Tea

Green tea has been dubbed one of the healthiest beverages you can drink due to its anti-inflammatory properties and antioxidant levels. 

Containing a substance known as EGCG (epigallocatechin-3-gallate), green tea can slow down inflammation and reduce damage to fatty acids within your body’s cells.

And, another type of green tea, matcha, is thought to have even higher concentrations of these anti-inflammatory properties than its steeped green cousin. 

5- Cherries

One study found that participants consuming approximately 1 and a half cups of cherries each day for a month not only lowered inflammatory markers within their body but sustained this reduction in inflammation for nearly a month after ceasing their daily cherry fix. 

But, these findings shouldn’t be all that surprising as these small delicious treats are loaded with antioxidants, inflammation’s worst enemy! 

Cherries contain both anthocyanins and catechins, each equally powerful at reducing inflammation. 

6- Broccoli

Technically this category could read, cruciferous vegetables (broccoli, cauliflower, brussel sprouts), but broccoli reigns supreme in anti-inflammatory benefits amongst this group, so we’ll leave our focus on this delicious green inflammation fighter. 

Broccoli is especially abundant in an antioxidant called sulforaphane, which fights inflammation by lowering your body’s levels of cytokines. 

Cytokines work by aiding the process of communication between your cells, and can amp up the movement of cells to places within your body experiencing inflammation. Therefore, in the cases of chronic inflammation, it’s important to lessen their presence in order to lower inflammation, and broccoli fights inflammation in this exact way. 

7- Avocados

Avocados are often praised for their benefits to the health of your heart, but there’s so much more to this rightly dubbed superfood. 

Loaded with carotenoids and tocopherols, they are known to reduce your risk of cancer. 

Packed with fiber and monounsaturated fats they are known to lessen your body’s inflammatory responses.

And, containing vitamins A, C, E, and B (complex), they boost antioxidant (aka disease fighting) activity. 

8- Fatty Fish

Many types of fish contain needed omega-3 fatty acids, but the best sources of EPA and DHA (essential fatty acids) are:

  • salmon
  • mackerel
  • anchovies
  • tuna 
  • sardines
  • herring

But, possibly the most notable on that list is salmon (wild salmon), as it contains more omega-3 fatty acids than any other type of fish or seafood. 

Your body benefits from these omega-3’s by metabolizing EPA and DHA into compounds that significantly reduce inflammation and prevent the damage caused by it. 

9- Nuts

Almonds and walnuts especially, of any type of nut, contain great amounts of omega-3 fatty acids, which we just learned both reduce inflammation and prevent the damage it can cause to your body. 

Also known to improve cognitive function and boost heart health, these types of nuts make a great satiating snack which is beneficial to any efforts at weight loss, which in turn reduces inflammation as well. 

10- Mushrooms

Truffles, porebellos, and shiitake mushrooms are low in calories and contain beneficial levels of B vitamins, copper, and selenium. 

The phenol and antioxidant content of mushrooms is known to be most beneficial at protecting against the damage caused by inflammation, but to benefit from these properties, it is said that eating mushrooms raw is best. 

11- Dark Chocolate

Who doesn’t love dark chocolate? This delightful and decadent treat is loaded with both antioxidants and flavanols. 

The antioxidants in dark chocolate and cocoa not only reduce inflammation, but they are also known to keep you healthy as you age, fighting the stress your body incurs at the cellular level. 

Its flavanol content fights inflammation and keeps the cells that line your arteries healthy. 

And, in cocoa specifically, its anti-inflammatory properties are exceptionally potent due to its polyphenol content.

12- Beans

Navy, kidney, pinto and black beans are all an excellent source of plant protein. They are high in needed minerals, fiber, vitamin K, and B vitamins. 

But, they are also loaded with polyphenols that fight disease, aging, and inflammation. 

Their inflammation lowering abilities also contribute to their aids in heart health and diabetes prevention.

13- Extra Virgin Olive Oil

Olive oil is known to reduce inflammation, lower cholesterol, and even prevent some forms of cancer. 

Being rich in monounsaturated fats plays a huge role in the above listed benefits, but EVOO’s oleocanthal content boasts its primary anti-inflammatory super powers. 

This powerful antioxidant (oleocanthal) is said to be as effective at reducing inflammation as over-the-counter drugs like Ibuprofen…but without the pitfalls associated with this common NSAID. 

14- Pineapple

Pineapple’s wonder drug abilities lie primarily in its bromelain content. 

Bromelain’s anti-inflammatory powers are actually so potent, it has been used to reduce superficial swelling and inflammation after surgeries. 

And, this powerful enzyme is also known to aid in digestion, boosting the health of the system where more than 70% of your immune system is housed (where your inflammatory responses begin). 

15- Sweet Potatoes

Another healthy dinner side-dish, sweet potatoes are loaded with beneficial vitamins and minerals. 

Their vitamin A and beta-carotene content make them high in antioxidants that reduce inflammation and fight DNA and cellular damage within the body, thereby reducing the risk of multiple diseases. 

Sweet potatoes are also rich in choline, another nutrient noted for its abilities to reduce inflammation.

Another bonus? Sweet potatoes are rich in magnesium which is known to aid in reducing stress. And, as stress is a contributing factor in chronic inflammation, this gives sweet potatoes an added edge in the fight against inflammatory responses. 

Consider adding these foods to your diet to aid in boosting your overall health, reducing weight, lowering your risk of disease, and fighting chronic inflammation!  

U.S. Cardiologist Warns: Throw Out Your Probiotics Now

Attention!

If you’re planning to, or are already taking probiotics and dealing with bloating, constipation, weight gain, or even brain fog, then read this immediately!

Probiotics add good bacteria to your stomach, however they may only help temporarily because they do not get to the root cause of the problem.

Most Americans have more bad bacteria than good bacteria, which can cause weight gain, junk food cravings, and even an extended belly.

There is one food that feeds good bacteria and makes them take over bad bacteria, so click here to find out this one food.

P.S. If you are currently averaging 1 or less bowel movement per day, then you need to watch this shocking video right now!

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