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NUTRITION

From Junk Food to Superfoods: How Nutritionists Are Transforming Diets

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In today’s fast-paced world, many people rely on convenience foods like fast food, sugary snacks, and pre-packaged meals to fuel their busy lifestyles. Unfortunately, these options are often high in unhealthy fats, sugars, and additives, which can lead to a host of health problems including obesity, diabetes, and heart disease.

But a shift is happening in the world of nutrition, as more and more people are turning to superfoods to revamp their diets and improve their overall health. Superfoods are nutrient-rich foods that are packed with vitamins, minerals, and antioxidants that have been shown to provide numerous health benefits.

Nutritionists and health experts are leading the charge in promoting superfoods as a key component of a healthy diet. They are educating their clients on the benefits of these powerhouse foods and helping them make the necessary adjustments to incorporate them into their daily meals.

One of the main reasons superfoods are gaining popularity is their ability to boost the immune system and fight off disease. Foods like blueberries, kale, quinoa, and chia seeds are chock full of essential nutrients that can help ward off illnesses and keep the body functioning at its best.

In addition to their health benefits, superfoods are also delicious and versatile. Nutritionists are showing clients how to incorporate these foods into their meals in creative and tasty ways, making it easier for them to stick to a healthy eating plan.

Another benefit of superfoods is their ability to help with weight loss and management. Many of these foods are low in calories but high in fiber, which can help keep you feeling full and satisfied for longer periods of time. This can lead to decreased calorie intake and ultimately, weight loss.

Overall, the transition from junk food to superfoods is a positive step towards improving overall health and well-being. By working with a nutritionist to incorporate these nutrient-rich foods into their diets, individuals can enjoy a wide range of health benefits and feel better both inside and out.

So if you’re looking to make a change in your diet and improve your health, consider making the switch from junk food to superfoods. Your body will thank you for it!

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NUTRITION

The Power of Nutrition: How Registered Dietitians Are Making an Impact

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Nutrition plays a crucial role in our overall health and well-being, yet many people struggle to understand the importance of proper nutrition and how to achieve a balanced diet. This is where registered dietitians come in, using their expertise and knowledge to educate, inspire, and empower individuals to make healthier food choices.

Registered dietitians are trained professionals who specialize in the field of nutrition and dietetics. They are equipped with the knowledge and skills to assess, diagnose, and treat nutritional issues and to provide personalized nutrition plans tailored to each individual’s needs. They work in a variety of settings, including hospitals, clinics, schools, and food service facilities, helping people of all ages and backgrounds improve their nutritional habits and overall health.

The impact of registered dietitians in the field of nutrition is significant and far-reaching. They play a crucial role in preventing and managing chronic diseases such as diabetes, heart disease, and obesity, by educating individuals on the importance of a healthy diet and lifestyle. They also help people with specific dietary needs, such as those with food allergies, gastrointestinal disorders, or eating disorders, to navigate their food choices and improve their quality of life.

Registered dietitians are also at the forefront of promoting evidence-based nutrition information and debunking myths and misunderstandings about food and diet. In a world saturated with fad diets and conflicting nutrition advice, registered dietitians provide a reliable source of information based on scientific research and sound principles of nutrition.

One of the key ways in which registered dietitians are making an impact in the field of nutrition is through education and outreach. They work with individuals, families, and communities to raise awareness about the importance of healthy eating habits and to provide practical tips and strategies for implementing changes in diet and lifestyle. They also collaborate with other healthcare professionals, such as doctors, nurses, and therapists, to ensure that nutrition is integrated into all aspects of healthcare.

In addition, registered dietitians are advocates for public policy changes that promote healthy eating and improve access to nutritious food options. They work with policymakers, food manufacturers, and community organizations to shape food policies and programs that support the health and well-being of all individuals, regardless of their socioeconomic status or background.

Overall, the power of nutrition and the impact of registered dietitians in promoting healthy eating habits and improving overall health cannot be overstated. By educating, inspiring, and empowering individuals to make better food choices, registered dietitians are helping to create a healthier, happier, and more vibrant society for all. So if you’re looking to improve your diet and health, consider consulting with a registered dietitian to help you achieve your nutrition goals.

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NUTRITION

Top 12 Brain Fuel Foods To Boost Memory And Concentration

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healthy-food-brain-memory-eating-concept

A healthy brain is central to the health of your whole body. 

But, we generally don’t even think about our brain and its health until we see the effects of its decline. 

Your brain, like your heart, lungs, or any other major organ, relies on needed nutrients for both proper functioning and to fight natural decline that happens with age. 

Ever heard of the age-old saying “you are what you eat?” Well, that saying greatly applies to your brain, and thus your ability to learn, your thought processes, memory, and ability to focus as well. 

So, what foods can you incorporate to get the most brain-boosting bang for your buck? 

Let’s look at the top 12…

1- Berries

Berries contain antioxidants and deliver what are known as anthocyanins. 

Anthocyanins are plant compounds that contain both antioxidants and anti-inflammatory properties. 

Some of the antioxidants in blueberries, specifically, can accumulate in your brain, improving how your brain cells communicate with one another. 

  • blueberries
  • strawberries
  • raspberries
  • blackberries
  • mulberries
  • black currants

These all contain antioxidants that can increase plasticity which boosts memory and learning by helping brain cells form new connections. 

As antioxidants work to prevent damage in your body from free radicals, berries (loaded with antioxidants) combat this damage in the cells of your brain to improve learning and prevent decline. 

Research also shows that the flavonoids in berries are responsible for memory improvement, and consuming just two or more servings of berries per week delayed memory decline in women by two and a half years. 

2- Dark Chocolate

Dark chocolate, due to its cacao content, also contains antioxidant-rich flavonoids. 

As we mentioned above, antioxidants benefit your body by protecting your cells against oxidative stress, damage that is done by free radicals.

Your brain is especially sensitive to oxidative stress which causes mental decline as you age, making foods high in antioxidants, like dark chocolate, an important part of your diet.

Cacao flavonoids have been observed in studies to facilitate the growth of blood vessels and cells within the brain involved in both learning and memory. 

And, in studies done on snails, these flavonoids showed a reversal in memory problems.  

3- Fatty Fish

This type of fish could easily make the top of the list when it comes to brain-boosting foods! 

  • salmon
  • mackerel
  • sardines
  • trout
  • tuna 
  • herring

Each of these kinds of fish are high in omega-3 fatty acids, the exact kind of fat that makes up nearly 60% of your brain. 

Omega-3s help to build membranes of brain cells. They have been shown to increase needed blow flow to the brain, and they are proven to be essential for both learning and memory. 

Fatty acids found in these types of fish have even been shown as a potential aid in preventing Alzheimer’s disease, as they slow cognitive decline associated with the natural process of aging. 

4- Coffee

One of the most consumed, and loved, beverages in the world, coffee contains so many benefits to your health! (minus the unhealthy additions like sugars, syrups, and some milks of course)

It’s antioxidant content is off the charts, making it a powerful superfood…or drink. 

Drinking 3-5 cups of coffee daily has been shown to reduce the risk of Alzheimer’s disease by 65%. 

The caffeine content of coffee is helpful to your brain, keeping you alert by blocking the chemicals that make you feel tired. 

Drinking coffee in the morning, or even throughout the day has shown to improve concentration effectively when performing tasks. 

Some studies have found that the caffeine in your coffee may even raise your brain’s capacity for processing information, increasing complex and variable brain activity.  

5- Eggs

You know the jingle, “the incredible, edible egg.” Well, just how incredible is this wonderful edible in regards to brain function?

First, eggs are high in vitamins B6 and B12, as well as folate, all of which are linked to delaying mental decline and even preventing brain shrinkage. 

Eggs also contain choline which aids in your body’s production of a neurotransmitter that regulates memory. 

6- Nuts & Seeds

Like the fatty fish that we mentioned earlier, many kinds of nuts and seeds contain brain benefiting omega-3s. And, they are also high in antioxidants which can fight oxidative stress that occurs within the body. 

The omega-3 and antioxidant content found in most nuts and seeds combines to protect against cognitive decline that occurs with aging as brain cells are protected from free radical damage. 

Some seeds, pumpkin in particular, contain high levels of zinc which is needed for nerve signaling within the brain, and magnesium which is essential for learning and memory. 

Many nuts also contain high levels of vitamin E, a needful antioxidant known for improving brain function and preventing mental decline. 

Consider adding these seeds and nuts to your diet to boost the health of your brain:

  • sunflower seeds
  • pumpkin seeds
  • hazelnuts
  • almonds
  • walnuts 

7- Broccoli

Broccoli and other cruciferous vegetables such as those listed below all contain glucosinolates. 

  • bok choy
  • brussel sprouts
  • cauliflower 
  • cabbage 
  • turnips

And, as your body breaks down these glucosinolates, isothiocyanates are produced to combat and reduce oxidative stress. 

This type of interaction within the body, reducing oxidative stress, is thought to lower a person’s risk of neurodegenerative diseases like Alzheimer’s, Huntington’s, and Parkinson’s diseases as well as other memory disorders. 

The vitamin C content found in these vegetables can also protect lost memory as you age. 

8- Avocados

Avocados uniquely help your brain by their ability to lower blood pressure. 

While high blood pressure is often associated primarily with detriments to your heart, it can also lead to mental decline. 

Both high blood pressure and a high bad cholesterol level can cause a buildup of plaque in your arteries, hindering blood flow. 

And, limiting blood flow to the brain can not only lead to things like strokes, but this can also lead to dementia, early brain aging, Alzheimer’s, and overall problems with thinking. 

9- Turmeric

The active ingredient in turmeric is curcumin, a compound with both antioxidant and anti-inflammatory properties. 

What’s special about curcumin though regarding brain health is that it can cross the blood-brain barrier, allowing it to directly enter and provide needed benefit to your brain’s cells.

Curcumin has been found to improve memory, delay cognitive decline brought on through aging, and it even boosts the growth hormone responsible for brain cell growth.  

10- Whole Grains

Whole grains, like those listed below, are a great source of vitamin E. 

  • whole grain pasta
  • whole grain bread
  • oatmeal 
  • barley 
  • bulgur wheat
  • brown rice

Vitamin E has been linked to slowing Alzheimer’s disease, benefiting both memory and overall brain function. 

Like avocados, whole grains also help brain function by promoting a healthy blood pressure and thus a healthy flow of blood to the brain. 

11- Green Tea

Green tea has been linked specifically with improved memory. 

Its antioxidant levels combat that nasty damage caused by free radicals that we’ve mentioned in several points already in this article. 

And, the caffeine content, though not as high as the amounts in coffee, can improve memory, increase concentration, and make you more alert. 

Green tea also contains an amino acid that is known to increase the activity of neurotransmitters in the brain that help you feel relaxed, aiding in sleep (a crucial need in keeping your brain functioning optimally). 

12- Oranges

While I wouldn’t advise reaching for candies and cookies as a source, sugar is needed by your brain for fuel. 

Actually, not just sugar, but glucose…which is why your body prefers oranges to Snickers when it comes to brain function. 

Too much sugar, as is the case with that candy bar, can impair memory. 

But, your brain does use the carbs and sugars you eat to make and utilize glucose, thereby making an orange or a small glass of orange juice, a great boost to your short term memory, learning processes, and overall cognitive abilities. 

Oranges are also a rich source of vitamin C, a proven need in preventing overall and age-related cognitive decline. 

Oddball Food Reverses Memory Loss

Oddball or not, researchers say this food with a nutty flavor

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This oddball food reverses memory loss >>

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HEALTH

Are Stevia And Monk Fruit Healthier Than Artificial Sweeteners Or Is It All Hype?

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One lump or two is no longer a casual question meant for tea time. 

Those lumps, referring to sugar, have become quite the subject of intrigue…that is, once man invented a way to make this element of sweetness for foods and beverages calorie-free!

Since their invention, more than one hundred years ago, artificial sweeteners have been more and more prevalent. But, we’ve learned over time that this perk regarding calories isn’t as healthy as it may have seemed!

So then, surely you’ve heard of a few of the newest players in the sport of sweetness: monk fruit and stevia?

But, one has to wonder, are these also detrimental to our health? They’re certainly not listed as such! 

So, are these natural sweeteners all they’re hyped up to be? 

Are stevia and monk fruit the same as all the other artificial sweeteners out there today, or do they stand out above the rest, delivering low-calorie or calorie-free perks and containing real benefits to your health? 

Let’s find out…

The Purpose And Posed Threats Of Artificial Sweeteners

Sugar isn’t only a crucial element of a child’s birthday party or an evening spent trick or treating near the end of October. 

Sugar, natural or added, is a real part of our everyday diet. 

And, we’re not only talking about cane sugar or the sugars found in cakes and pies. I mean delicious and healthy blueberries contain natural sugars, as do healthy vegetables like beets and peas. 

But, like anything that can be good when natural or okay when consumed in moderation, sugar can be a detriment to your health. 

Too much sugar can wreak havoc on your oral health, your weight (waistline, in particular), and it is thought to be a root element in the cause of many degenerative diseases as well, when consumed in excess. 

And, it is likely due to these potential detriments of consuming too much sugar that many folks have chosen to seek artificial, non nutritive, options when it comes to sweetening their foods and beverages. 

Artificial sweeteners are food additives that mimic the taste of sugar, but these substitutes have less food energy. 

And unfortunately, to obtain this outcome, these sweeteners have been concocted within the confines of a lab…nope, nothing natural here. 

The top 5 artificial sweeteners approved by the FDA are: 

  • Saccharin
  • Aspartame
  • Sucralose
  • Neotame
  • Acesulfame potassium

Despite their allure, delivering sweet flavors without the high sugar, high calorie price tag, studies done on animals regarding the effects of artificial sweeteners have consistently proven them to have adverse effects on the health of consumers. 

Such artificial sweeteners have been proven to cause: 

  • Weight gain (yes, despite the intention of allowing you to consume less calories by incorporating such substitutes)
  • Brain tumors
  • Bladder cancer
  • Allergic reactions (leading to rashes, hives, itching, eczema, etc)
  • Stomach distress (leading to diarrhea, nausea, stomach pain, dizziness)

And, aside from these already disturbing findings, new research has shown these artificial sweeteners to have damaging effects on the bacterial balance in the gut, leading to rising insulin levels, an increased risk of some cancers, and increased appetite (thought to be at the root of their role in weight gain). 

Sadly, a substance invented to give people an option to enjoy sugar, while avoiding sugar, seems to have caused a greater hindrance to health than sugar itself! 

So, just as the amount of research shedding light on the dangers of artificial sweeteners has increased, so has the popularity of other sugar alternatives, namely monk fruit and stevia. 

The difference? 

Monk fruit and stevia are natural, not concocted in a lab, low or non-calorie sweeteners. 

Even better, instead of posing risks, these may actually contain benefits to your health! 

All You Need To Know About Monk Fruit And Stevia

Monk fruit and stevia are both natural sweeteners that are derived from plants. 

Containing little to no calories, each has increased in popularity as healthy alternatives to real sugar, calorie dense natural sweeteners like honey and maple syrup, and health hazards like the artificial sweeteners we named in the section above. 

Here we’ll take a look at each one separately, discussing their benefits, potential risks, and reasons why they seem to live up to the hype. 

Monk Fruit

Monk fruit is native to China. It is also known as swingle fruit, or lo han guo. Like stevia, monk fruit is not a new fruit, or new sugar alternative. It has simply grown in popularity as research consistently continues to prove the detriment to using artificial sweeteners. 

Monk fruit received its name through the way in which it was cultivated, this vine growing gourd-like fruit often gathered by Buddhist monks. 

And, as the fresh monk fruit tends to spoil quickly, it is most often dried. 

Monk fruit extract contains substances called mogrosides, known for their intense sweetness. 

Just how sweet, you ask? 

The International Food Information Council Foundation states that “monk fruit is around 150-200 times sweeter than sugar.” In other words, a little goes a long way!

Most folks appreciate monk fruit sweetener for the following reasons: 

  • Monk fruit extract contains zero calories. 
  • It is available in many forms: granules, powders, and even liquids. 
  • There is no evidence of monk fruit causing any harmful side effects. 
  • It contains no carbohydrates. 
  • There is actually no sugar in pure monk fruit extract. 

And, unlike artificial sweeteners, which pose great health risks, monk fruit can actually serve to improve your health! 

Oral health can be benefited from the flavonoids in monk fruit as they seem to inhibit the growth of bacteria that contribute to both cavities and gum disease. 

And, since there is no sugar in monk fruit extract, this natural sweetener does not affect blood sugar levels. 

In fact, research that has been conducted in animals shows the mogrosides in monk fruit can actually help to control blood sugar levels and may even help to prevent complications in people with diabetes. 

Other animal studies also suggest that monk fruit may have great antioxidant properties, with results indicating the following in rodents: 

  • Improved insulin production and response
  • A decrease in circulating sugar
  • A decrease in the amount of oxidative stress in certain pancreatic cells
  • A reduction in liver damage

Both the colon and throat have benefited from protection against disease due to mogrosides in rodent studies as well.

While these have yet to be tested in humans, such findings are promising.

Monk fruit can be used in many ways and in many foods and beverages, from hot and cold drinks, to smoothies and sauces, as well as baked goods and desserts.

One thing to be aware of if/when using monk fruit as a natural sweetener – some manufacturers add maltodextrin or dextrose to balance the taste of monk fruit and this could be detrimental depending on your nutritional needs. 

So, when choosing monk fruit as a natural sweetener to replace sugar, be sure to carefully read the label. 

Stevia

Stevia is derived from the Stevia rebaudiana Bertoni plant, a shrub belonging to the sunflower family, native to Paraguay, Brazil, and other South American countries. Though it is now also grown in both Japan and China.

Like monk fruit, stevia has greatly grown in popularity over the past several years. 

In fact, stevia can actually be purchased at some garden stores allowing it to be grown at home! 

While stevia is technically not calorie free, its calorie content is so low per serving that it can be classified as a zero calorie, non nutritive sweetener. 

This particular natural sweetener goes by multiple trade names, such as:

  • SweetLeaf
  • Stevia Extract In The Raw
  • SteviaCane
  • Stevia
  • Enliten
  • PureVia
  • Rebiana

There are two steviol glycosides that are responsible for providing the sweet taste of stevia: stevioside and rebaudioside. 

And, if you thought monk fruit was sweet when analyzed against table sugar, take a look at stevia:

  • Stevioside is said to be 250-300 times sweeter than table sugar. 
  • And, rebaudioside is 350-450 times sweeter than table sugar. 

Due to stevioside having a bitter aftertaste, most products sold to consumers are made up of the latter, rebaudioside. 

Ah, but what about the benefits, right? 

Stevia, like monk fruit, can provide benefits to your health in many ways: 

  • Being classified as a zero calorie sweetener, stevia can decrease unwanted calories in one’s diet (many are looking to stevia to replace high calorie sugars even in the diets of children). 
  • Some glycosides in stevia have been found to have favorable benefits on blood pressure as they are able to increase urine output, increase sodium excretion, and dilate blood vessels. 
  • Some studies have suggested that stevia may be able to regulate heartbeat and normalize blood pressure. 
  • Stevia contains sterols and antioxidant compounds, specifically kaempferol, which has been shown to reduce the risk of pancreatic cancer by up to 23 percent.
  • Research has shown stevia to contribute no calories or carbohydrates, having zero effect on blood sugar or insulin, making them safe for diabetics to use. 
  • In one study, stevia was found to provide great reductions in blood glucose post-meals in diabetics.
  • As the intake of added sugars is known to be a contributing factor in weight gain, stevia offers a calorie free option for those seeking to lose weight or maintain a healthy weight while still enjoying a variety of foods and beverages. 
  • When used in gum, stevia has been shown to reduce bacteria that contribute to tooth decay. 
  • Stevia is thought to have satiating properties, keeping you feeling full for longer periods of time. 
  • It can potentially keep cholesterol at a healthy level. 
  • Stevia has been known to benefit the bacterial balance within the gut. 

Due to its versatility, you can use stevia in many ways, from making baked goods and desserts, to using it to sweeten both hot and cold beverages. 

You may have even noticed multiple foods in your grocery store now contain stevia: from ice creams to yogurts, dressings to candies, gums and soft drinks, even prepared vegetables and pickled foods. 

Unfortunately, despite its multitude of healthy benefits, and though stevia extract has been classified by the FDA as safe and being free of side effects, even determining that, by themselves, steviol glycosides are unlikely to cause allergic reactions when consumed in foods, there are some concerns to be aware of when using stevia. 

  • Originally, the indigenous peoples of Paraguay used the stevia plant as a form of birth control. It is the steviol glycosides, rather their steroidal structure, that can potentially act as an endocrine disruptor. 
  • Some of the stevia products on grocery shelves today, like Truvia, are highly processed, and contain very little stevia (some containing nearly 85% erythritol).
  • Stevia may potentially increase insulin secretion.
  • When stevia is combined with other sugar alcohols, it can potentially cause stomach distress. 
  • People with low blood pressure may benefit from avoiding stevia due to its potential to dilate blood vessels.
  • As stevia is a diuretic, people on certain medications may need to avoid this natural sweetener. 

As we’ve seen here when examining monk fruit and stevia, both are healthier alternatives to lab created artificial sweeteners, which are known to cause a variety of health concerns.

And, both of these zero calorie, zero carb, natural sweeteners boast multiple benefits to your health. 

However, when choosing either of these, monk fruit or stevia, be sure to exercise caution regarding any potential concerns according to the information listed above (namely with stevia).  

And, as with any products, be sure to read the packaging labels, being wary of other additives that could create cause for concern. 

“purple mojito” 🍸removes 2 lbs every 3 days?

A prominent doctor from an exotic island of Asia revealed the secret recipe of a local “purple mojito” that allows your body to release deep fat cells effortlessly as you sleep… by activating a powerful fat-burning hormone inside your body. 

When this little-known hormone is activated, it can help target the root-cause of belly fat and stop the storage of fat cells…while increasing your fat-burning capacity up to 481%.

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46-yr-old mom of 3, Linda, drank 1 cup of this purple mojito every morning and lost 57 lbs in less than 10 weeks — without crazy workouts as she had severe knee pain. 

Now, thousands of men and women are enjoying this delicious purple mojito before breakfast and losing up to 27 lbs in 21 days. 

Discover the secret recipe right now before the billion-dollar weight loss industry takes it off the Internet.

>>> This delicious “purple mojito” REMOVES 2 lbs every 3 days

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