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Immunity Smoker Support

5 min read

Eat Your Vitamin C—Your Heart May Thank You

A 2015 study found an association between high blood levels of vitamin C (from eating fruits and vegetables) and a reduced risk of coronary artery disease and death from any cause. Published in the American Journal of Clinical Nutrition, the study examined data from the Copenhagen General Population Study on the intake of fruits and vegetables for 83,256 participants. Researchers also measured vitamin C blood levels in 3,512 of the participants. Here’s what the researchers found:

People with the highest intake of fruits and vegetables had a 15% reduced risk of coronary artery disease and a 20% reduced risk of death from any cause, compared to those with the lowest intake of fruits and vegetables.
The reduced risk appeared to be linked to higher blood levels of vitamin C.

This study adds to previous research linking a diet high in fruits and vegetables, as well as high vitamin C blood levels, with a reduced risk of cardiovascular disease. However, as with any observational study, more research is needed to establish that high vitamin C blood levels actually contribute to the decreased risk of coronary artery disease and death from any cause.

Source

  1. American Journal of Clinical Nutrition

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Mental Health

5 min read

Fermented Foods Associated with Decreased Social Anxiety

According to a study published in Psychiatry Research, when paired up, yogurt and pickles (both fermented, probiotic-containing foods), may play a protective role against social anxiety. The study surveyed over 700 young adults about their fermented food consumption, neuroticism (a personality trait that refers to the tendency to respond negatively to threat, frustration, or loss), and social anxiety. Researchers also controlled for other factors that may have influenced the participants’ social anxiety such as exercise frequency, healthy eating habits, and demographics. Here’s what the researchers found:

  • Participants who ate more fermented foods reported less social anxiety compared with those who ate fewer fermented foods; this relationship was strongest among participants who reported high neuroticism (which was a predictor for higher social anxiety).

While more research is needed to establish a cause and effect relationship between fermented foods and lower social anxiety, this study does suggest that fermented foods may help people at high genetic risk for social anxiety. And as the study authors point out, “the fix” is relatively low-impact—and tasty. In addition to yogurt and pickles, kefir, kimchi, miso, and sauerkraut are other fermented foods that contain probiotics.

Source

  1. Psychiatry Research

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Women's Health

5 min read

Lay the Foundation for Fertility

Lay the Foundation for Fertility

For some people it happens by accident and others’ make a plan and yet there are still some that, even with all the planning and wishing, spunky semen and exquisite eggs seem to be more of a dream than a reality. These four factors can help you ensure you are laying the foundation for fertility and a healthy fetus.

Nutrition for her and for him

Infertility has been associated with both men and women who do not have adequate vitamin D. Calcium is especially important for men because of its role in the creation and movement of sperm. Zinc, folic acid and a diet rich in antioxidants are also associated with a healthy sperm count.

For men to improve their fertility, make sure you eat enough fiber, focus on low-glycemic index foods, lower intake of meat, increase monounsaturated fat and decrease trans fats.

Women can increase their intake of EPA and DHA, while ensuring they get enough protein, zinc, iron, choline and folic acid. This can be achieved by focusing on whole foods vs. fast foods. All vitamins and minerals are important to the health of the parent as well as the fetus, thus meeting the RDA is important to both men and women.

Weight, part of the gravity of the situation

The target range for BMI is 18.5-24.9 this is because those who fall below are often lacking in adequate nutrition and those who are above are overweight or obese and have decreased fertility. Women who have a BMI that is less than 20 run the risk of anovulation, thus decreasing her chance at pregnancy. A healthy BMI is achievable with calorie intake that meets but does not exceed your needs and physical activity.

Environmental contaminants

Exposure to chemicals, pesticides, mercury, lead and solvents in the environment has been associated with lower fertility, miscarriage, physical and mental abnormalities of the fetus. If you are looking for ways to increase fertility, look to decrease exposure to environmental toxins.

Alcohol, smoking, caffeine and illicit drug use

Alcohol and tobacco increase oxidative damage to cells, have been associated with undesired outcomes, can negatively impact a growing fetus and increase the risk of miscarriage. Illicit drug use is associated with lifestyle choices that generally result in nutrient deficiencies and reduce fertility in both men and women. Intake of less than 200mg of caffeine appears to be safe, however above that there may be an increased risk of miscarriage.

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Women’s Health Care Physicians. (n.d.). Retrieved July 18, 2017, from https://www.acog.org/Resources-And-Publications/Committee-Opinions/Committee-on-Health-Care-for-Underserved-Women/Exposure-to-Toxic-Environmental-Agents
  3. Fronczak, C. M., Kim, E. D., & Barqawi, A. B. (2013, January 02). The Insults of Illicit Drug Use on Male Fertility. Retrieved July 18, 2017, from http://onlinelibrary.wiley.com/doi/10.2164/jandrol.110.011874/pdf
  4. Effects of Drug Abuse on the Male and Female Reproductive Systems. (2016, August 13). Retrieved July 18, 2017, from http://drugabuse.com/library/effects-of-drugs-male-female-reproductive-systems/
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Natural Remedies for Sinus Infections

Natural Remedies for Sinus Infections

Sinusitis is inflammation of the sinuses. This occurs as a result of a build up of bacteria after a cold or from allergies or some sinus irritant. Sinus infections can last for a short period of time or re-occur and become chronic. (1) If it is a chronic sinus infection you are looking to remedy there are a variety of roads to go down. Not much research has been done in this area, so unfortunately there is little evidence that these options can help, but they are worth a try.

Doing a saline nasal wash is a great way to break up some of the mucus and get some air flowing through your sinuses. It requires the saline wash and a device to get it into your nose. A neti pot, nasal bulb or squeeze bottle will do the trick. I actually use a neti pot and love it, take my advice and do it in the shower, because it does get messy. These devices can be bought at the store and you can either buy the saline wash or mix your own: (1)

Saline wash mixture

3 teaspoons iodine free salt

1 teaspoon baking soda

1 cup warm distilled or boiled water (if you boil it let it cool before using)

Allergens and Anti-Inflammatory Diet

Allergens in your diet could also be contributing to inflammation in your sinuses. Cutting out the foods that are allergens from your diet may yield a reduction in inflammation, the common allergens are: eggs, wheat, dairy, seafood, soy, peanuts and tree nuts. Just because a person may be allergic to one food does not mean they are allergic to others. Many people determine allergens or food sensitivities through an elimination diet; a dietitian can help navigate the process.

Although there is not much research in this area, another option some have claimed to benefit from introducing more anti-inflammatory foods into their diet, such as: green tea, ginger, garlic, thyme, oregano, rosemary and berries. (2) Inflammation is at the root of sinus infections, thus theoretically if these foods are proven to reduce inflammation, you may see some relief.

Sources:

  1. Sinus Infection | Sinusitis | Sinus infection Symptoms | MedlinePlus. (n.d.). Retrieved July 18, 2017, from https://medlineplus.gov/sinusitis.html#summary
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Food and Nutrition Health and Diet

5 min read

Nutrients Important to Good Gum Health

Nutrients Important to Good Gum Health

Keeping the teeth you have in your mouth starts with healthy gums. Many Americans’ have gingivitis or periodontitis, which are different stages of gum disease. Our mouths are teeming with bacteria that form plaque on teeth, brushing and flossing is important to clean off the plaque. These bacteria can actually migrate and settle near gums and this causes inflammation, which is why gums sometimes bleed. If you smoke, have diabetes or take medication that reduce saliva you are at a greater risk. (1)

Nutrients important to good gum health (2)(3)

Vitamin C

Found in fruits and vegetables, incorporating more food containing vitamin C can help reduce bleeding from your gums.

Folic acid and vitamin B12

B12 is greatest in meat, eggs and dairy. Folic acid is the greatest in green leafy vegetables, lentils, garbanzo beans, and enriched wheat products. These nutrients are involved in creation of the new cells needed for healthy gums, in an observational study people who were deficient in vitamin B12 where at a greater risk for developing gum disease.

Vitamin D and calcium

Vitamin D is mainly found in cold-water fish like salmon and calcium is most abundant in dairy food. Vitamin D deficiency has been related to gum inflammation and when combined with calcium, these two work together to keep teeth strong and sturdy.

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A healthful diet that consists of adequate amounts of all micronutrients and limits excess sugar intake when combined with proper brushing and flossing is a sure fire way to reduce your risk of gum disease.

Sources

  1. https://www.nidcr.nih.gov/oralhealth/Topics/GumDiseases/PeriodontalGumDisease.htm#pageContent
  2. Hujoel PP, Lingström P. Nutrition, dental caries and periodontal disease: a narrative review. J Clin Periodontol 2017; 44 (Suppl. 18): S79–S84. doi: 10.1111/jcpe.12672.
  3. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Fitness Food and Nutrition

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Why the Constant Nagging to Eat Vegetables, Continued

Why the Constant Nagging to Eat Vegetables, Continued

Maybe you already knew why vegetables are good for you and now you are even more inspired, or maybe that article taught you something new, either way, knowing is only half the battle. It isn’t the why, it is the how where we often get stuck.

Know your goal! (1) The recommended goal is 4-6 servings of vegetables per day. A vegetable serving is either 1 cup raw or ½ cup cooked.

Make a plan! If you eat 3 meals and 2 snacks then there are 5 opportunities per day to eat vegetables.

Know yourself-be honest with yourself! Make it convenient to eat vegetables. If that means you buy the pre-cut ones or you pre-cut them, then make an honest assessment of your time, kitchen skill level and then plan accordingly.

Be willing to break the meal mold! We have been conditioned to think that specific foods are served at specific times of the day. Meals do not have to look a certain way. Incorporate vegetables into every meal, even breakfast! Go ahead, I dare you to try a breakfast salad.

The My Plate, can be your plate too! Try strategies devised by nutrition professionals and let vegetables take up 25% of your plate at every meal.

Try something new! Different cooking methods yield different flavors, just because you do not like broccoli raw does not mean you won’t like it steamed with garlic powder. Look up recipes or try new cooking skills.

Start sampling! All veggies do not taste the same, mix it up and experiment. The produce people at grocery stores will sometimes allow you to have a free sample a vegetable, just ask. You might find that you LOVE a veggie that you have never even tried before, and yes I said love.

Just to make it even easier, here is a sample of what a days worth of 6 servings would look like. ½ cup cooked bell peppers and onions in egg scramble, 1 cup snap peas and almonds, a salad with 1 cup spinach and 1 cup arugula with lunch, 1 cup raw mixed veggies and dip for a snack and 1 cup of sautéed veggies with dinner.

One last little tidbit of information; researchers in a longitudinal study that reviewed data from 2007, 2009 and 2013 and looked at vegetable/fruit intake and compared it to reported happiness, found that people who ate 8 or more servings of vegetables per day were more happy. (2)

Sources:

  1. https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/
  2. Mujcic, R., & J.Oswald, A. (2016). Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American Journal of Public Health, 106(8), 1504–1510. http://doi.org/10.2105/AJPH.2016.303260

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Possible Triggers and Nutrient Deficiencies Related to Migraines

Cluster headaches, tension headaches and sinus headaches are common and most people have experienced one at some time in their life. Migraines are similar to headaches but more severe and come on suddenly with strong pain usually localized on one half of the head and may even include vomiting.

 

The actual process in our body that causes migraines is still unknown but we have learned about potential triggers. (1) These triggers can be difficult to determine, so keeping a journal that includes: diet, physical activity, stress, sleep and medications can be helpful in determining the trigger.

 

Nutrient deficiencies, food allergies and sensitivities have been known to contribute to migraine headaches. This article will review commonly known triggers and deficiencies to look for. As you will see there are many triggers, some of which provide a good source of nutrition in the diet. A journal can help you determine your personal triggers.

 

Triggers (2)

Phenylethylamine found in chocolate, aged cheese, red wine

Tyramine found in aged cheese, brewer’s yeast, chianti, canned fish, chicken liver, bananas, eggplant, tomatoes, raspberries, plums

Histamine found in aged cheese, fermented foods, processed meats, canned fish, smoked meat, kidney beans, soybeans, citrus fruit, avocado, eggplant, olives, tomatoes, chocolate, tea, yeast, alcohol

Monosodium glutamate (MSG) found in processed food and imported processed food. Other foods may have free glutamin acid, MSG specifically is of concern.

Nitrates and Nitrites found in processed food. Usually labeled as: sodium nitrite, sodium nitrate, potassium nitrite, potassium nitrate.

Artificial colors found in artificially colored candy, soda and drinks. Usually labeled as: tartrazine, FD&C yellow no. 5 and azo dyes.

Benzoates found in processed food and bleached food. Usually labeled as: benzoic acid or sodium benzoate.

 

Possible deficiencies

Riboflavin also known as vitamin B2 is found in cheese, non-fat milk, eggs, almonds, salmon, chicken, beef, broccoli, spinach and whole wheat bread. (2)

Vitamin D is generated during sun exposure and can be found in cold-water fish and sunned mushrooms. (3)

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Omega-3 fatty acid to Omega-6 fatty acid ratio. (4) Omega-6 is common in the diet and found in corn oil, sesame oil, sunflower seeds and soybean oil. Omega-3 is found in flax oil, canola oil, walnuts, chia seeds and firm tofu.

Sources:

  1. Migraine: Overview. (2015, November 19). Retrieved July 05, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072557/
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  3. Vitamin Deficiencies May Play a Part in Migraines. (n.d.). Retrieved July 05, 2017, from http://demo.vitaminpacks.com/healthNotes.cfm?resource=%2Fassets%2Fnews-item%2Fvitamin-deficiencies-may-play-a-part-in-migraines%2F~default
  4. Mauskop, D. (n.d.). Chronic migraine relieved by increasing omega-3 and reducing omega-6 fatty acids. Retrieved July 05, 2017, from https://www.nyheadache.com/blog/chronic-migraine-relieved-by-increasing-omega-3-and-reducing-omega-6-fatty-acids/
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Fitness Food and Nutrition

5 min read

Stress Relief With Physical Activity and the Anti-inflammatory Diet

Being stressed out is commonly understood to be a perceived pressure combined with a physical response. The physical response is a mixture of hormones and chemical messengers resulting in changes in our blood pressure, metabolism and muscles. The body has the ability to cope with stress and all of these changes are natural. However, too much stress combined with poor stress management increases inflammation and leaves a person at an increased risk of chronic disease. (1)(2)

 

Self-care techniques to reduce stress will get to the root of the problem and if combined with the anti-inflammatory diet, you will be on your way to reducing inflammation.

 

Yoga

For thousands of years many people, through their positive experiences have known the benefit of yoga. All of the talk has sparked scientific research and the results are pretty compelling. Many studies present a strong case for the psychological and physical benefits of yoga. Two studies specifically looking at inflammation both reported that those who participated in yoga had a reduction in inflammation and long term yoga practitioners had less inflammation overall.(3)(4) Either way, you cannot go wrong introducing yoga into your life for self-care and stress management.

 

Physical activity

From swimming to fencing, all types of physical activity have been studied and the results are always the same; physical activity reduces depression, anxiety and stress. (5) Whatever exercise you decide to do, follow this plan to achieve stress relief without adding more stress.

  1. Set a simple achievable goal, make it happen and then move onto the next.
  2. Rearrange your schedule to make it work, or find something that really fits.
  3. Find a workout buddy if possible. This person will help you be accountable and make it more fun.
  4. Slow and easy does it-don’t start off by pushing yourself too hard and then end up fatigued. Remember this should be enjoyable.
  5. Use the resources that are available to you: phone apps, personal trainers, on-line streaming, etc.

 

Stress relieving techniques are widely available from flower essences and aromatherapy to weekly massages and therapy. Find the right combination of self-care and keep that stress in check!

 

Sources

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Cohena1, S., Janicki-Devertsa, D., Doyleb, W. J., Millerc, G. E., Frankd, E., & Rabine, A. B. (n.d.). Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Retrieved July 05, 2017, from http://www.pnas.org/content/109/16/5995.full.pdf17
  3. Kiecolt-Glaser, J. K., Bennett, J. M., Andridge, R., Peng, J., Shapiro, C. L., Malarkey, W. B., … Glaser, R. (2014). Yoga’s Impact on Inflammation, Mood, and Fatigue in Breast Cancer Survivors: A Randomized Controlled Trial. Journal of Clinical Oncology, 32(10), 1040–1049. http://doi.org/10.1200/JCO.2013.51.8860
  4. Vijayaraghava, A., Doreswamy, V., Narasipur, O. S., Kunnavil, R., & Srinivasamurthy, N. (2015). Effect of Yoga Practice on Levels of Inflammatory Markers After Moderate and Strenuous Exercise. Journal of Clinical and Diagnostic Research : JCDR, 9(6), CC08–CC12. http://doi.org/10.7860/JCDR/2015/12851.6021
  5. Otto, M. W., Church, T. S., Craft, L. L., Greer, T. L., Smits, J. A. J., & Trivedi, M. H. (2007). Exercise for Mood and Anxiety Disorders. Primary Care Companion to The Journal of Clinical Psychiatry, 9(4), 287–294.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Keep Your Heart Healthy by Avoiding Added Sugar

Keep Your Heart Healthy by Avoiding Added Sugar

Countless research studies have shown us that too much sugar in our diet may increase our risk of heart disease as a complication of diabetes or obesity.  However, a new study recently published in the journal JAMA Internal Medicine has concluded that the link between sugar and death by heart disease is more direct.

It’s simple: the more added sugar in your diet, the greater your risk of dying from heart disease.  You don’t need to be overweight or diabetic to be at risk; just consume moderate to high amounts of added sugar.

What’s considered “moderate to high amounts?”  Well, for instance, one 12-ounce can of soda per day, which contains about 9 teaspoons of sugar, increases your overall risk heart-related death by 33%.  That one can of soda is considered “moderate” intake of added sugar.  And chances are, that daily can of soda is not your only daily source of added sugar.  Other obvious sources are sweetened fruit drinks, candy, ice cream, cookies, pies, cakes, and other desserts.  But sugar also hides in less likely places like some salad dressings, peanut butter, breads, crackers, marinara sauce, even “health” foods like fruit-flavored yogurts, granola bars, and flavored oatmeal.

If you eat or drink higher amounts of added sugar per day, like a doughnut at breakfast, a soda with lunch, and a bowl of ice cream after dinner, your risk of dying from heart issues increases too.

The American Heart Association recommends limiting added sugars to less than 100-150 calories per day (100 for women, 150 for men.)  That’s about 25-38g, or about 6-9 teaspoons per day.

It is important to distinguish that it is added sugar that increases your risk of death by heart disease.  Natural sugars that occur in fruits, veggies, and grains are balanced by the fiber, water, and other nutrients in that food.  Those are healthy carbohydrates and do not count as added sugar.

How to avoid added sugars?

  • Limit processed foods in your diet.  If Mother Nature made it, any sugar she put in there is natural, not “added.”  If it didn’t grow that way, and comes in a package or wrapper, it’s likely processed.  In which case…
  • Read the label.  “No sugar added,” is a good start.  Look at the ingredients, and watch for sugar, fructose, sucrose, glucose, anything else that ends in “-ose,” as well as added syrup.  Even natural-sounding sweeteners like cane sugar or agave syrup count as added sugar.
  • Check the nutrient facts before you order at your favorite fast food restaurant – even for the “healthy” menu items.  You might be unpleasantly surprised how much sugar has been added to your morning yogurt parfait or even your Royale with Cheese!
  • Don’t forget about your liquid sugar intake.  As we talked about above, just one can of soda will max out your recommended daily added sugar allowance, and increase your risk of dying of heart disease.  Add to that a vanilla latte in the afternoon, and a margarita at happy hour, and you’re likely looking at around 30 teaspoons of sugar in from just beverages alone.

Take Heart! 

Sugary sweetness is a taste we naturally crave, but your body’s definition of sweetness is relative.  If your taste buds are used to daily overload of sugary sweet foods and drinks, that’s what your body will crave.  If you’re ready to try cutting down on the added sugar in your diet, know that it only takes your taste buds about 2 weeks to “reset” themselves to crave less sweetness.  The upside is not only that you’ll be able to better appreciate the sweetness of natural foods like fruits, grains, and veggies, but you’ll be taking care of your heart in the process.

Source:

  1. Yang Q, Zhang Z, Gregg EW, Flanders W, Merritt R, Hu FB. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Intern Med. 2014;():. doi:10.1001/jamainternmed.2013.13563.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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3 Dietary Nutrients That May Help Reduce Seasonal Allergies

Stuffy nose, runny nose, sneezing, itchy eyes, watery eyes, headache, fatigue and just some of the uncomfortable symptoms that cluster together to make you feel like you are constantly sick. It does not matter if you call it allergies, seasonal allergies or allergic rhinitis, all that matters is finding a way to reduce the discomfort.

 

Our immune systems are fantastic at protecting our bodies, sometimes too good. Pollen, pet dander, dust and fungus are some of the culprits our immune systems want to defend us against. There are a variety of ways to manage these culprits; avoid them, take over the counter medications or supplements. Diet may also be an option, let’s take a look at what role diet plays in allergic rhinitis. (1)

 

Quercetin

This phytonutrient is known to reduce inflammation as well as have an anti-allergic affect because it decreases histamine release. Theoretically if it has these properties it may be helpful in reducing the immune response. Although studies confirming this are not abundant, some epidemiological and in-vitro studies confirm this theory. (2) Foods in the raw form that have a high content of quercetin: blueberries, broccoli, green chili peppers, kale, red onions, parsley, scallions, spinach, watercress and once brewed black and green tea are also sources of quercetin. (3)

 

Omega-3 fatty acids

These fatty acids are known to reduce chronic inflammation and theoretically they could also reduce the inflammation associated with allergies, some studies confirm this and then again, others do not. At this time more research is needed. (4) However, including more foods that provide omega-3 fatty acids cannot harm your health and provide overall benefits. Foods that offer the benefit of these healthful fatty acids are: cold water fish, canola oil, flax oil, walnuts, chia, flax and hemp seeds. (5)

 

Probiotics

Although it is true that our gut plays an integral role in our immune health and some studies report improvement in allergic symptoms with use of probiotics, and others’ do not, the evidence is mixed. (6) (7) More studies are needed to determine the type of bacteria, how much and if it is needed. However, eating yogurt, kefir, kimchi and sauerkraut will not harm your health and do offer a variety of health benefits.

 

Sources

  1. http://www.umm.edu/health/medical/altmed/condition/allergic-rhinitis
  2. Mlcek, J., Jurikova, T., Skrovankova, S., & Sochor, J. (2016, May 12). Quercetin and Its Anti-Allergic Immune Response. Retrieved July 05, 2017, from http://www.mdpi.com/1420-3049/21/5/623/htm
  3. Flavonoids. (2017, May 05). Retrieved July 05, 2017, from http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids
  4. Hoff, S., Seiler, H., Heinrich, J., Kompauer, I., Nieters, A., Becker, N., . . . Linseisen, J. (2005, June 29). Allergic sensitisation and allergic rhinitis are associated with n-3 polyunsaturated fatty acids in the diet and in red blood cell membranes. Retrieved July 05, 2017, from https://www.nature.com/ejcn/journal/v59/n9/full/1602213a.html
  5. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  6. Dennis-Wall3, J. C., Culpepper3, T., Jr.3, C. N., Rowe3, C. C., Burns3, A. M., Rusch3, C. T., . . . Christman5, A. M. (2017, March 01). Probiotics (Lactobacillus gasseri KS-13, Bifidobacterium bifidum G9-1, and Bifidobacterium longum MM-2) improve rhinoconjunctivitis-specific quality of life in individuals with seasonal allergies: a double-blind, placebo-controlled, randomized trial . Retrieved July 05, 2017, from http://ajcn.nutrition.org/content/105/3/758.long
  7. Peng, Y., Li, A., Yu, L., & Qin, G. (n.d.). The role of probiotics in prevention and treatment for patients with allergic rhinitis: A systematic review. Retrieved July 05, 2017, from http://www.ingentaconnect.com/content/ocean/ajra/2015/00000029/00000004/art00017
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Sleep Quality and Food Cravings

Few things are better than a good night sleep and yet for everything we know, this period of time remains a mystery to us, as we lay there unconscious. This article will review the importance of quality sleep on your health, the relationship to your food cravings and your weight.

A little background on the science of sleep will help to shine some light into this time dark. It is strange to think that between non-REM (NREM) sleep we experience a phase of sleep called REM and during this phase we experience paralysis of the skeletal muscles while the part of the brain that is active in processing thoughts and information from our senses is firing off like the 4th of July! (1)

Changes in our bodies during sleep

Just before sleep our bodies lose 1-2 degrees and overall our temperature remains stable while we sleep but during REM, we lose the ability to temperature regulation and our bodies can get even cooler, thank goodness for grandmas warm quilt. Also, a reduction in heart rate and blood pressure allows the kidneys to rest and filter less blood. (1)

Increase the healing

This period of restfulness is also a time of repair, whereas some functions in our body are decreased, others are increasing. Increases in the amount of growth hormone, cell repair and digestion leads us to believe this is a time for the body to repair itself. (1)

Poor sleep and food cravings

Alterations in hormones that regulate hunger and satiety occur because of shortened sleep. Increases in the hormones that make us hungry causes us to eat more as a result of poor sleep. Researches have been able to observe a trend of poor sleep quality in people with high BMI. (2) A high BMI is known to increase the risk of type two diabetes and heart disease.

Circadian rhythm and cortisol

Cortisol is a hormone that is the highest in the morning stimulating other hormones to trigger hunger and as the day progresses it typically reduces. Disturbed sleep and eating late at night can disrupt the circadian rhythm and alter our weight by impacting when and how much we eat. (3)

Inflammation and sleep

Sleep deprivation and stress are both associated with an increase in inflammation. (3) Seeking to manage stress, eat anti-inflammatory foods and getting a good nights rest can help reduce inflammation.

 

Sources

  1. The Characteristics of Sleep. (n.d.). Retrieved July 04, 2017, from http://healthysleep.med.harvard.edu/healthy/science/what/characteristics
  2. Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLoS Medicine, 1(3), e62. http://doi.org/10.1371/journal.pmed.0010062
  3. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Food and Nutrition

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Is it Really A Myth That Food Influences Dreams?

Is it Really A Myth That Food Influences Dreams?

What fun would the topic of sleep be if we did not take a look into the Magic 8 Ball and ask if food has the ability to influence dreams, signs point to yes, I mean why not, what if we discover a dreaming diet!

Researchers at a Canadian University questioned 396 students. Of those questioned 17.8% said they felt as though certain foods impacted their dreams. 43.8% of people said that dairy caused disturbing dreams and 38.5% said that dairy caused bizarre dreams, it was not reported if dairy could cause disturbingly bizarre dreams. Other foods identified as either disturbing or bizarre dream causers were: sugar, chocolate, spicy, pickles, pasta, meat, vegetables and junk food. The only food group not noted as distorting dreams was fruit. (1)

A small study of 49 people hypothesized that those with diets of fast food have less dream recall, nightmares and sexual dreams with fewer recurring dreams. The dreams of those who ate organic food were reported as having more meaningful dreams of risk taking, sex, flying and water. Well, looks as though either way we are dreaming of sex! (1)(2)

Although the article went unpublished a study done by the British Cheese Board reported that different types of cheese caused different types of dreams, cheddar will make you dream of celebrities and Brie will have you dreaming of sunny beaches. (3)

I can hear it now, “ Doctor, I would really like to dream about winning the Lotto”, and the doctor says, “Eat walnuts, Brie cheese and jalapenos before bed tonight and your dreams will be answered.” Although it may seem interesting, diet serves a much greater purpose than controlling your dreams. Look to eating a balanced diet that includes nutrients from whole foods, calorically balanced and avoid eating at night before bed or during waking from sleep. Night eating syndrome alters stress hormones and the way our bodies’ process calories and can promote weight gain. (4)

Sources:

  1. Nielsen, T., & Powell, R. A. (2015). Dreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams. Frontiers in Psychology, 6, 47. http://doi.org/10.3389/fpsyg.2015.00047
  2. Kroth, J., Briggs, A., Cummings, M., Rodriguez, G., & Martin, E. (2007, August). Retrospective reports of dream characteristics and preferences for organic vs. junk foods. Retrieved July 04, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/17958143/
  3. Cheese on the Nightstand: Are sweet dreams made of these? (n.d.). Retrieved July 04, 2017, from http://www.eatingwell.com/nutrition_health/nutrition_news_information/cheese_on_the_nightstand_are_sweet_dreams_made_of_these/
  4. Stunkard, A. & Lu, XY. Rapid changes in night eating: considering mechanisms. Eating and Weight Disorders. (2010) 15: e2. doi:10.1007/BF03325274
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Wellness With Vitamin Packs

Wellness With Vitamin Packs

Wellness can be achieved by tending to the garden of your life: physical, emotional and mental health is all supported by good nutrition. Finding a solid source of nutrition knowledge can be difficult, especially since the Internet is full of misinformation and nutrition is a young science. So, with knowledge increasing at a rapid rate, being an educated consumer can be a serious challenge. If you are anything like the founders at Vitamin Packs, then you want to know that what you are putting in your body is really doing something and isn’t a waste of your money or time.

 

This was the same challenge that the originators at Vitamin Packs struggled with. How could they fulfill their health goals and have the time navigate their way through the nutrition information while still maintaining their lives that they loved.

With the oversight of a panel of medical doctors and a dietitian using evidenced based information they developed the Sage Vitamin Advisor as their solution.

 

With the wisdom of health and nutrition experts combined into software that the reviews your personal health information and recommends a personalized nutritional supplement plan to support your optimal health.

 

In an even greater push to simplify the shopping experience they decided to combine it with the convenience and safety of individual packaged Vitamin Packs.

With these two services combined you will get a 28-day supply of evidence-based nutritional supplements sent right to your door. The Sage Vitamin Advisor is so easy to use and the results are so accurate, it will amaze you.

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Personalized Nutrition Supplements

The combined service of Vitamin Packs and Sage wisdom provides you with convenient personalized nutritional supplements sent directly to your door.

  • Quality and evidence-based nutritional supplements
  • Individual packets free of potential contaminants
  • Labeled with your name, so there is no confusion
  • The type of supplement and when to take it

At some point, a doctor has probably asked you if you take vitamins, and it may also be likely that this question made you uncomfortable, because taking vitamins or supplements as recommended is easier said, than done. Apparently, this is a common problem; a survey reported that only one-third of Americans actually take their medication properly. (1) In her wisdom, Sage decided to take the burden of taking pills as directed out of your hands. These labeled individual packets will make taking your vitamins everyday easy.

You may not feel the effect of the supplement right away; in fact, there are a variety of factors that relate to how long it will take you to feel the supplement. These questions will help you understand why.

  • What is the root cause of your deficiency?
  • How deficient are you?
  • What is the storage capacity of your body?
  • How much of the supplement are you taking and absorbing?
  • Are you deficient in other nutrients? For example, calcium needs vitamin D to be absorbed in the intestines.

To feel the results of your supplement, it is best to take them for daily 60 to 90 days. If the root of the problem causing deficiency cannot be changed then long-term supplementation may be necessary.

Whether you are traveling, caring for a family member, trying to manage drug-nutrient interactions or you are a busy student there is no longer a need to separate pills into bulky pillboxes, have uncomfortable doctor visits or worry if you mixed up your vitamins.

 

Sources

  1. The Healthcare Compliance Packaging Council. (n.d.). Retrieved June 20, 2017, from http://www.hcpconline.org/research-projects.php
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Food and Nutrition Health and Diet

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Eczema and Your Diet

Eczema and Your Diet

Eczema is inflammation of skin also known as atopic dermatitis. The cause is unknown but thought to be a combination of genetic and environmental factors; basically it is your immune system responding to something in the environment. A variety of things can irritate your skin: lotion, soap, stress, heat, pressure, clothing, light, etc. (1) A healthful diet provides nutrients the skin needs to stay healthy, however the diet can also provide allergens that the immune system responds to, resulting in atopic dermatitis.

 

Diet and eczema

The common allergens found in the American diet are: tree nuts, peanuts, eggs, dairy, fish, wheat and soy.

A recent study aimed at assessing these foods in people with eczema found that eggs was the most common allergen next milk, then soy, wheat and peanut. (2) To be clear this article is not telling you that you are allergic to one of these foods, just reporting that it is a possibility to explore, you may be able to reduce that irritated skin with the help of a dietitian or dermatologist.

 

Gut health

Gut health is important to immune health. So it makes sense that researchers are looking at the link to eczema, however, the results are mixed. In a review of 13 randomized control trials where probiotics were compared to a placebo it was found that skin inflammation decreased sometimes and mainly with the L. rhamnosus GG type of bacteria. (3) Many other articles report the same mixed reviews, there is emerging evidence that may be promising but at this point is not conclusive.

 

Omega fatty acids

Some studies reviewing either oral supplementation or topical use of omega fatty acids found an absolute decrease in inflammation. (4)(5) However, it a literature review studies assessing the effectiveness of dietary supplements, fish oil only showed of to have slight reduction in symptoms. (6) At this point the evidence is mixed and what may work for some, might not work for others.

Omega 3

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Sources

  1. Eczema | Dermatitis | Atopic Dermatitis | MedlinePlus. (n.d.). Retrieved July 03, 2017, from https://medlineplus.gov/eczema.html
  2. http://www.jacionline.org/article/S0091-6749(00)96223-7/pdf
  3. Betsi, G. (1970, January 01). Probiotics for the treatment or prevention of atopic dermatitis: a review of the evidence from randomized controlled trials. Retrieved July 04, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0026314/
  4. Bjørneboe A, Søyland E, Bjørneboe GE, et al. Effect of dietary supplementation with eicosapentaenoic acid in the treatment of atopic dermatitis. Br J Dermatol 1987;117:463-9.
  5. Yoshida, S., Yasutomo, K., & Watanabe, T. (2016, September 17). Treatment with DHA/EPA ameliorates atopic dermatitis-like skin disease by blocking LTB4 production. Retrieved July 04, 2017, from https://www.jstage.jst.go.jp/article/jmi/63/3.4/63_187/_article
  6. Dietary supplements for established atopic eczema in adults and children. (1970, January 01). Retrieved July 04, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0033946/
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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