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The Risks of Being Underweight

by Courtney, MPH, CN

We are all aware of the risks associated with obesity and excess fat, however most don’t realize that being underweight is also a health concern. Many of us may secretly wish we were more likely to fall into the underweight category rather than the overweight, but regardless of which direction you fall, anything outside of a healthy weight range has the potential to harm your health. It’s just as important to take care of your diet whether you are underweight, overweight, or in a healthy weight category.

How Do You Know If You’re Underweight?

Because every body is different, there is no single calculation that can quickly determine your overall weight-related health. For example, the Body Mass Index (BMI) does not take muscle mass into consideration when attempting to categorize you into a weight group. However, it is a good start to gather a general idea of your overall body weight health. As always, be sure to discuss your weight and health with your doctor. To determine your Body Mass Index, you can use the following calculation:

For adults, a BMI below 18.5 is considered to be underweight and a BMI higher than 25 is considered to be overweight. Studies show that underweight premenopausal women are at higher risk for low bone mass and low skeletal muscle.1 In addition, women with a very low body fat percentage (less than 15%-17%) may develop secondary amenorrhea or loss of a menstrual cycle.2 This is also likely in women who have lost a large amount of weight in a short amount of time. Regardless of gender, perhaps the biggest risk of being underweight is malnutrition. Malnutrition occurs when the body does not receive the nutrients it needs to properly function. Specific nutrient deficiencies can lead to specific disease states such as Beriberi (thiamine deficiency) or Kwashiorkor (protein deficiency).  For individuals who fall into the underweight category, there are numerous ways to stay healthy while increasing weight.

Focus on protein consumption

Protein contains the amino acids needed to build lean muscle. If gaining weight is your goal, you are probably concerned about the type of weight you are going to gain. Protein is needed in the body to make cells, repair cells, and is essential for proper growth. Amino acids can be divided into three groups: essential, nonessential, and conditional.3 Essential amino acids cannot be manufactured in the body and must be consumed. It is important to eat a balanced diet for this reason. You should consume 0.8 grams of protein per kilogram of body weight as a general rule of thumb. For example, a 170-pound man should consume a minimum of 62 grams of protein per day.

Increase caloric intake slowly

Unless otherwise advised by your doctor, take your time to gain weight healthily. Start by increasing your caloric intake 100-200 calories per day. You should never gain or lose weight rapidly. A healthy weight loss happens over a long period of time, losing between 1-2 pounds per week. Just as weight loss should happen slowly, pace yourself to gain weight slowly in the same fashion. Make your calories count by adding an extra nutrient-packed apple or avocado to your lunch.

Train with weights

Keep your body strong and lean by building muscle. Muscle weight has a toned appearance and improves metabolism. Another reason to build muscle is to build strong bones. An article published by Harvard Health states, “Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.”4 Try to incorporate strength training into your workout routine three times per week.

 

Take a multivitamin

Ward off malnutrition by filling dietary gaps. If you aren’t consuming a well-rounded diet, take a high-quality supplement that is third-partytested and avoids fillers. Look for active ingredients like cholecalciferol (vitamin D), menaquinone-7 (vitamin K), riboflavin 5’-phosphate (vitamin B2), and methylated folate. As always, consume a well-balanced diet that includes a variety of fruits and vegetables to obtain all of the needed nutrients. The key to a healthy weight is a healthy diet.

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Sources:

  1. Lim J, Park HS. Relationship between underweight, bone mineral density and skeletal muscle index in premenopausal Korean women. Int J Clin Pract. 2016;70(6):462-8.
  2. Absent menstrual periods – secondary. National Institute of Health Medline Plus. https://medlineplus.gov/ency/article/001219.htm. Reviewed May 16, 2018. Accessed May 4, 2018.
  3. Protein in diet. National Institute of Health Medline Plus. Reviewed May 7, 2017. Accessed May 4, 2018.
  4. Strength training builds more than muscle. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles. Accessed May 4, 2018.
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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How Screen Time is Impacting Your Vision

by Ivy, BSNEx

Many of us are becoming increasingly attached to our devices; we’re constantly connected, checking for “likes” and messages from friends. The average American worker spends seven hours a day in front of a computer at work. When you add that to the time spent watching TV and staring at mobile devices, it really adds up. This can lead to Computer Vision Syndrome, or CVS. Symptoms of CVS include eyestrain, tired eyes, irritation, blurred vision, headaches and redness.

Experiencing CVS isn’t limited to adults. Many kids now do schoolwork on tablets and use computers to do research and write papers. A recent study shows that 94% of households with children have a computer in the home with internet access. Even more, the average time children spend looking at a screen totals 7.4 hours per day.

What does all this time on screens mean? A study by the Archives of Ophthalmology found that instances of near-sightedness have increased from 25% to 41.6%. Not only that, but a study done by researchers in Australia, the University of Washington, and the Harvard School of Public Health found that excessive computer use can have adverse effects on a child’s physical development including continued exposure to blue light which can have long term effects on retinal tissue, so it’s a good idea to limit exposure to screens throughout the day.

 

What can you do to limit screen time? Try some of these tips:

Practice the 20/20/20 Rule

For every 20 minutes you look at a screen, take a 20 second break and focus on something at least 20 feet away.

Set a good example

If you’ve got kids or are around children, reminding them to sit less and move more is a good idea, but even better if you can demonstrate this yourself. Children are more likely to cooperate if they see you limiting your screen time as well. Find activities to do together like playing games, drawing or painting, reading a book, or getting outside and being active.

Set limits

Create a rule for screen time if you have to use your phone or computer throughout the day. It can be helpful to even set reminders for yourself to step away and give your eyes a break during the day. In the evenings, set a time after which you won’t look at your phone again until morning.

Keep screens out of the bedroom

Many people read on their phones up until the moment they go to sleep. Try reading or practicing meditation in bed as a way to relax instead of turning on the TV or checking your email before falling asleep.

Sources:

  1. Computer Vision Syndrome. American Optometric Association. https://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer-vision-syndrome. Accessed May 4, 2018.
  2. Heiting G, Wan L. Computer Vision Syndrome And Children. All About Vision. http://www.allaboutvision.com/cvs/children-computer-vision-syndrome.htm. Published August 2017. Accessed May 4, 2018.
  3. Kozeis N. Impact of computer use on children’s vision. Hippokratia. October 2009:230-231. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2776336/.

 

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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Nutritionist Spotlight – Ivy Karlinsky

by Courtney, MPH, CN

Ivy Karlinsky

BSNEx

 

When did you know you wanted to study nutrition?

When I was working in accounting and super unfulfilled. I wanted to do something I was passionate about and that would allow me to be excited every day to go to work and that helped others.

 

What was your favorite course during your nutrition studies and why?

I actually really loved biochemistry which I never expected and I completely attribute to my incredible professor. He was able to make a super difficult subject relatable and exciting and getting to know what happens in our bodies when we eat certain things.

 

What was one academic accomplishment you are proud of?

My capstone project in school was to create a nutritional educational outreach program for a community organization. I created a complete educational tool for a youth group to incorporate more fruits and vegetables including gardening, cooking classes, incentive charts, physical activities and games.

 

If you could expand your expertise on one topic, what would it be?

I’m really interested in the gut microbiome and advances in this area. Your microbiome can be linked to so many health issues, I’d love to learn more about this.

 

Even nutritionists love junk food – what is your guilty pleasure?

Cookie dough, hands down. Luckily this isn’t something I run into very often but when I do, I can’t control myself. I try to make healthier versions with protein powders and nut butters so I can keep it in check.

 

What do you like to do in your free time?

My other passion is movement, you can find me running marathons or at a yoga class to decompress. I love cooking and baking, getting outdoors and spending time with family and friends.

 

What is the scariest thing you have ever done?

Quitting my job and going back to school for Nutrition & Exercise Science. I had a career and decided to completely start over which was terrifying but also the best decision I’ve ever made

 

What is the coolest thing you have ever done?

Waterfall repelling in Costa Rica, it was also super scary but really awesome. We got to meander through the jungle and see rare frogs and sloths, not to mention get outside my comfort zone!

 

What motto do you live by?

Enjoy life, it is ungrateful not to.

Dessert before dinner.

 

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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What is Basal Metabolic Rate?

by Ivy, BSNEx

We hear a lot about metabolism and ways to speed it up. So, what is your basal metabolic rate and what does that mean? Your basal metabolic rate, or BMR, is the amount of energy measured in calories your body needs to complete all necessary functions of life while at rest. This includes breathing, circulation, and keeping your heart beating. Everything above and beyond this, including activities of daily living and exercise, add to this number to increase your total caloric expenditure.

Caffeine, spicy foods, drinking cold water and even certain diets claim to increase metabolism (and may temporarily) but the reality is, the greatest influencer of your metabolism is your total lean mass or muscle mass. Two people that are the same height and weight will have different BMR’s based on their body composition. To change the amount of energy you burn at rest, you will have to increase your lean mass through consistent and diligent resistance training.

So how do you calculate your BMR?

You can use the Harris-Benedict equation listed below or there are plenty of online calculators that will do the work for you. It’s important to note that even this equation is not a perfect science and that these calculators often do not factor in body composition.

Beyond your BMR, you can determine your total energy expenditure, or TEE, by using the equations below based on your lifestyle. If you’re attempting to count calories for weight loss or management, it’s worth noting that most fitness trackers tend to exaggerate caloric burn during workouts, so remember, it’s just an estimate.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take our on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of our knowledge and use it to your health’s benefit!

Sources

Harris–Benedict equation. (2018, March 20). Retrieved from https://en.wikipedia.org/wiki/Harris–Benedict_equation

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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How Hiking Improved My Mental Health

by Courtney, MPH, CN

I wasn’t the most “normal” child, if I could put it that way. While other kids ran around in a make-believe world of magic, I was making my own pretend world where life had a strict balance of fun and caution. Sure, we could go chase the pretend bad guys, but we should probably make sure our medic kit is up to date just in case we catch a life-threatening infection. My journey through anxiety and fear started at a young age and it took me many years to learn how to master my subconscious thought process. I am one of those people who knows every plane-crash statistic, side effects of major pharmaceuticals, and early warning signs of colon cancer (most of us health professionals are a little odd). As a teenager and young adult, I was extremely insecure of my weaknesses and inability to “just live a little”. Time and a few difficult experiences forced me to face fear head on; I learned to embrace my faults and make peace with myself. I have accepted the fact that my brain may be wired a little differently, but I wasn’t going to let it stop me from living life or stop me from looking for ways to improve myself.

If you have ever dealt with fear or anxiety, you know how hard it is to push yourself out of your comfort zone and how heartbreaking it is to want to achieve something, but ultimately aren’t willing to risk it. This is something I know all to well. As a kid, my parents forced my brother and I to hike a few times each week on a small trail by our home for exercise. I always enjoyed being outdoors as a kid – hiking, camping, skiing, and swimming when I could. Even though I spent a lot of time outside, I didn’t appreciate the outdoors until I turned twenty.

There is something powerful about accomplishing the challenge of a trail and feeling small up against tall trees or on top of a majestic mountain. The beautiful thing about hiking is that the trail will accept you in any condition; sad, angry, disappointed, anxious, happy, or thoughtful. Maybe you need to hit the trail to clear your mind so you can gain perspective on a situation or maybe you need a place to go shed some tears. The trail is always accepting and always willing to listen. By the time I finish a hike, no matter how I begun, I always leave feeling like a new person. As I gained hiking experience, I started to push myself towards harder conquests. By constantly looking for the next battle, always a little harder than the last, I am learning to feel comfortable pushing my limits, which carries over to my daily life. My once “hiking mountain” has now become my “training mountain.” I went from relaxing, short trails to purchasing my first ice axe and looking forward to technical climbs in higher elevation. And I feel darn good about that.

There is also a physical response behind hiking. Strenuous exercise leads to an endorphin release that sends the mind on a healthy “high”. The exercise-induced endorphin rush is great enough as it is, but even better when experienced out in nature. Harvard Health states, “Researchers at the University of Essex in England are advancing the notion that exercising in the presence of nature has added benefit, particularly for mental health. Their investigations into ‘green exercise,’ as they are calling it, dovetails with research showing benefits from living in proximity to green, open spaces. In 2010 the English scientists reported results from a meta-analysis of their own studies that showed just five minutes of green exercise resulted in improvements in self-esteem and mood.”1In addition, spending time outdoors can improve vitamin D levels, improve concentration, and possibly increase healing time. Don’t take my word for it, close the laptop and hit the trail.

Sources:

  1. A prescription for better health: go alfresco. Harvard Health. https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco. Accessed April 19, 2018.

 

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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Grounding – Hippie Hype or Healing Revolution?

by Courtney, MPH, CN

If you have ever heard the term “grounding,” it may have been in a yoga class or another mind-body type activity. In yoga, analogies are often used to help the participator visualize themselves “growing from the ground” or “rooting themselves” during poses or mental exercises to help calm and expand the mind. This type of “grounding” refers to something different than the physical practice of “grounding” or “earthing” (used interchangeably). The correlation to earthing and health was first brought to life by Clinton Ober, author of Earthing: The most important health discovery ever!Earthing is thought to reduce inflammation in the body by physically absorbing free electrons that are present on the earth’s surface. These electrons are absorbed by direct contact with the earth, skin to dirt. Even though the concept is simple, we are rarely ever connected to the earth anymore. We work in concrete buildings, drive in cars, walk on cement roads, and wear non-conductive shoes. So how exactly does it work, and is earthing pure magic or undeniable science?

 

Ober himself, a cable installer, first discovered the concept of grounding during an experiment. Ober began to wonder if disease could be influenced by our disconnectedness from the earth. Out of curiosity, he connected a rod to the ground outside his home and then to his body to measure himself using a voltmeter. He noticed that EMF (electromagnetic field) voltage changed dramatically as he moved through his home. When he walked into his bedroom where he slept next to many electrical cables and devices, his voltmeter readings were extremely high. He then created his first earthing “product” by making a grid on his bed with metallized tape and a ground rod that was connected outside. Ober’s hope was that he could bring some of the ground’s electrons to his sleeping environment. He was then able to become electrically equivalent to the ground outside according to his voltmeter. When he noticed he could finally sleep without sleeping aids and his chronic pain significantly improved, he began to dive into research regarding the earth’s electrical potential and connection to physical health. During his journey, Ober was able to bring back popularity to what is already in front of us; the healing capabilities of nature. Is grounding really backed by science? See for yourself.

 

According to a study published in the Journal of Environmental Public Health, “Omnipresent throughout the environment is a surprisingly beneficial, yet overlooked global resource for health maintenance, disease prevention, and clinical therapy: the surface of the Earth itself. It is an established, though not widely appreciated fact, that the Earth’s surface possesses a limitless and continuously renewed supply of free or mobile electrons…Mounting evidence suggests that the Earth’s negative potential can create a stable internal bioelectrical environment for the normal functioning of all body systems. Moreover, oscillations of the intensity of the Earth’s potential may be important for setting the biological clocks regulating diurnal body rhythms, such as cortisol secretion.It is also well established that electrons from antioxidant molecules neutralize reactive oxygen species (ROS, or in popular terms, free radicals) involved in the body’s immune and inflammatory responses.”2The Journal of Inflammation Research hypothesizes that earthing or grounding allows the body to capture free electrons from the surface of the earth. Scientists hypothesize that by doing this, free electrons spread through the body and carry out antioxidant effects.3Once flowing through the body, electrons can slow or prevent ROS that cause damage to healthy tissue. It has also been suggested that grounding may “prevent or repair ‘silent’ or ‘smoldering’ inflammation.” With science emerging to back up the idea that the earth harnesses healing properties, finding ways to incorporate earthing into your daily life may improve your health. Even if you can’t spend all day standing on the grass, great innovators have found ways to remedy our disconnected lifestyles.

 

First and foremost, the best way to practice grounding or earthing is by simply getting outside and taking off your shoes. Connect with the earth in any way possible; walk on the dirt barefoot (yes, it’s alright to get a little messy), get down on your hands and knees to garden, and sunbathe in the grass. Because it is often socially unacceptable to walk around barefoot, many companies have now created conductive shoes to connect you to the earth in style. Lastly, indoor earthing equipment is making its debut including bed sheets, patches, and contact pads for feet or desks. Conductive products are made with small wires and rods you can either stick into the ground outside and use inside your house, or plug into the grounding (non-electrical and completely safe) section of an outlet that connects to the earth.

 

It certainly sounds a little mystical, but are you willing to give it a try? Perhaps nature is a little smarter than we think.

 

 

Sources:

  1. Ober C, Sinatra ST, Zucker M. Earthing: the Most Important Health Discovery Ever! Laguna Beach, CA: Basic Health Publications; 2014.
  2. Chevalier G, Sinatra ST, Oschman JL, Sokal K, Sokal P. Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons. Journal of Environmental and Public Health. 2012;2012:291541. doi:10.1155/2012/291541.
  3. Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research. 2015;8:83-96. doi:10.2147/JIR.S69656.
    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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A Mindfulness Journey: Introduction

by Heather, BA

Last year I lost a parent. At times I found myself swallowed with grief – a gurgling fountain of emotion including anxiety. A friend recommended mindfulness. I thought, “What in the world is mindfulness? Where do I even begin?”

Mindfulness has been around for thousands of years but was introduced in the US by Jon Kabat-Zinn. Learning mindfulness under several Buddhist teachers, he founded the Center for Mindfulness at the University of Massachusetts Medical School. His program combines an eastern foundation with western science, in a practice called Mindfulness-Based Stress Reduction (MBSR).

I always overthink everything. It’s a blessing and a curse, so I had to do more research before putting this into practice. What I learned is that mindfulness can be done as an individual or group practice. It can be done during a yoga practice, during meditation, and even during everyday activities (like washing the dishes).

Mindfulness is widely used to ease symptoms of depression, anxiety, performance, sleep deprivation, addiction, and PTSD. Essentially no matter where you are in your life mindfulness can help and there is a mindfulness exercise that easily fit into your routine.

In this series of posts, I’ll explore mindfulness exercises that you can incorporate into your life. Some might work for you and others – well – you might think, “no way.”

First up, we’ll explore mindful breathing. I’ll walk you through the process and provide some tools so you can try it out for yourself.

 

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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What the World Can Teach Us About Eating

by Courtney, MPH, CN

Gathering around a dinner table is a powerful way to connect with loved ones and put differences aside to bond over the sharing of food. Food is more than something we eat for pleasure, food can portray love and reflect generations of tradition. Unfortunately, westernized diets have fallen away from using healthy ingredients such as fermented vegetables and flavorful spices. Fear not! There are many great cooking secrets we can glean from countries around the world that can improve our health and expand our culinary skills.

 

Japan

Japan, home of the some of the healthiest people in the world. Until recent years, Japan had the longest life expectancy worldwide (now second to Monaco) and is proudly home to a large number of centenarians.1,2 Japan uses many healthy ingredients such as green tea, fermented soy, mushrooms, and dried seaweed.3 A recent study published in the British Medical Journal found that those who followed the Japanese dietary guidelines were associated with a lower risk of total mortality.4 Specifically, they had a lower risk of mortality from cardiovascular disease. There are two insightful applications we can take from Japan. The first is Ishoki-dogen, which can be translated to “food is medicine.” The second, hara hachi bu means “Eat until your stomach is 80 percent full.”3 Eating slowly allows your body to register how full it really is before you eat too much. Take your time when eating to appreciate your meal and practice self-discipline to stop eating before you overeat.

 

South India

When you think of Indian food, spices are probably the first ingredient that comes to mind. Staple ingredients in Indian cooking include rice, coconut, and spices such as turmeric, known for their anti-inflammatory properties.3 Andy Bellatti from Berkley Wellness states, “Indian cuisine—with its liberal use of healthful and flavorful spices and herbs like ginger, cinnamon, coriander, and turmeric—is full of antioxidants, regardless of its geographic origin. The presence of lentils, garbanzo beans, and herbs in many dishes also makes Indian food a high-fiber and vegetarian/vegan-friendly option.”5 How can you incorporate Indian techniques into your cooking? Dry-fry your spices over the stove top! No oil needed. Simply heat a cast iron skillet and add whole spices of your choice until you notice that lovely aroma, then add them to your dish. The more you learn about flavoring food with spices, the less you will find yourself reaching for the butter and salt.

 

Italian

I’m not talking about a greasy slice of super-sized pizza, I’m talking about true Italian cooking. Italian cooking is about fresh ingredients from the garden. Eating this way naturally forces you to eat seasonally.3 When we eat seasonally, we fill our diets with a wide range of fruits and vegetables and consume them at their prime harvest time with optimal nutritional value.  Courtney Eaton, contributor to the University of New Hampshire’s Healthy UNH writes, “…the quality of the ingredients is crucial in Italian cuisine, not the quantity of food. In the United States, one single meal at an Italian restaurant could feed a small family.”6 To adopt the Italian way of cooking, don’t get too caught up in the recipes that have 20 steps. Instead, focus on the simple combinations and don’t forget to use cold pressed olive oil. Even better, you can join a local produce co-op or visit a weekend farmers market to stock up.

 

Lebanon

Lebanese cooking follows closely along the Mediterranean diet, using unique flavors like lemon, suman and pomegranate molasses, vegetarian or vegan dishes, pickled foods, and yogurt.3 Similar to Japan, the Lebanese also view food as medicine. Plant-based dishes are key in Lebanese cooking, making these dishes fresh and healthy. Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen states, “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillers and cook them in garlic or tomato broth.”3 The benefits of Mediterranean cooking? A lower risk of cardiovascular events and reduced inflammation.7

Trying new ingredients and recipes can be intimidating. Not sure where to start? Visit a new restaurant or enroll in a cooking class. Serving your family a tasty and healthy dish is a great reward.

Sources:

  1. The World Fact book: Japan. Central Intelligence Agency. https://www.cia.gov/library/publications/the-world-factbook/geos/ja.html. Accessed March 30, 2018.
  2. Poulain M. Exceptional longevity in okinawa: A plea for in-depth validation. Demographic Research. 2011; 25: 245-284. Accessed March 30, 2018.
  3. Fertig J. Natural Awakenings. http://www.naturalawakeningsmag.com/Conscious-Eating-Archive/The-Worlds-Healthiest-Cuisines/. March 2018. Accessed March 30, 2018.
  4. Kurotani K, Akter S, Kashino I, et al. Quality of diet and mortality among Japanese men and women: Japan Public Health Center based prospective study. BMJ. 2016;352:i1209.
  5. Bellatti A. Best and Worst Indian Foods. University of California, Berkley: Berkley Wellness. http://www.berkeleywellness.com/healthy-eating/food/article/best-and-worst-indian-foods. Published November 4, 2015. Accessed March 30, 2018.
  6. Eaton C. The Delicious Italian Cuisine. The University of New Hampshire: Healthy UNH. https://www.unh.edu/healthyunh/blog/2013/06/delicious-italian-cuisine. Published June 19, 2013. Accessed March 30, 2018.
  7. Estruch R, Ros E, Salas-salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-90.
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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The Dirty Truth in the Produce Aisle

by Courtney, MPH, CN

For years, farmers have worked hard to control pests that destroy their crops. Today, crop loss from pest infestations and diseases range from 10-90% (with an average of 35-40%).1 Pesticide use has evolved greatly over the past few thousand years. The Sumerians were the first population recorded to use insecticides, utilizing Sulphur compounds to protect their crops. Pesticides used thousands of years ago include mercury and arsenical compounds, tar, smoked foliage, and folk magic.1 The National Institute of Environmental Health Sciences states, “Pesticides include herbicides for destroying weeds and other unwanted vegetation, insecticides for controlling a wide variety of insects, fungicides used to prevent the growth of molds and mildew, disinfectants for preventing the spread of bacteria, and compounds used to control mice and rats.”2 Today, the most commonly used pesticide is glyphosate, found in Roundup, Rodeo, and Pondmaster.3,4 About 9.4 million tons of glyphosate have been sprayed on fields worldwide.5 Even though pesticides may be useful for yielding a larger amount of crop, it poses risks to human and environmental health.

 

Since agricultural chemicals can be found on food, people are often exposed to low levels of pesticides. Scientists are still trying to gain a clear understanding of negative health effects from pesticides on food and some evidences suggest that children are at a higher risk for dangerous effects.2 We are consuming pesticides every day without thinking about it. The United States Department of Agriculture tested strawberries for pesticides between 2014-2015 and found that 99 percent of samples had detectable residues. They also found that around 30 percent had 10 or more pesticide residues.6 The Environmental Working Group (EWG) also stated that some pesticides used on strawberries, “… are linked to cancer, reproductive and developmental damage, hormone disruption and neurological problems.”6 The World Health Organization has determined that glyphosate is “probably carcinogenic to humans”.7 As a produce consumer, it is important to know what types of growing conditions your food was harvested from.

 

In an attempt to help consumers easily understand which foods contain the greatest amounts of pesticides, the EWG created the Dirty Dozen and the Clean Fifteen. This guide lists the “cleanest” and “dirtiest” non-organic produce based on pesticide testing. Among the Clean Fifteen include sweet corn, avocados, pineapples, cabbage, onions, sweet peas, papayas, and asparagus.8Foods in the Dirty Dozen category include strawberries, spinach, nectarines, apples, peaches, pears, and cherries.9 Buying organic produce is the best way to avoid pesticide consumption aside from planting your own garden. If you can’t afford to stock your fridge full of organic produce, do your best to buy organic produce on the Dirty Dozen list when you want a treat. The United States Department of Agriculture states “Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides. In instances when a grower has to use a synthetic substance to achieve a specific purpose, the substance must first be approved according to criteria that examine its effects on human health and the environment.”10 We are always lectured to eat more fruits and vegetables, so make it count when you do!

Sources:

  1. Unsworth, J. History of Pesticide Use. International Union or Pure and Applied Chemistry. http://agrochemicals.iupac.org/index.php?option=com_sobi2&sobi2Task=sobi2Details&catid=3&sobi2Id=31. Published May 8, 2010. Accessed March 20, 2018.
  2. National Institute of Environmental Health Sciences. https://www.niehs.nih.gov/health/topics/agents/pesticides/index.cfm. Reviewed August 28, 2017. Accessed March 20, 2018.
  3. Atwood D, Paisley-Jones C. Pesticides Industry Sales and Uses. United States Environmental Protection Agency. https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf. Published 2017. Accessed March 20, 2018.
  4. Extension Toxicology Network. http://pmep.cce.cornell.edu/profiles/extoxnet/dienochlor-glyphosate/glyphosate-ext.html. Published May 1994. Accessed May 20, 2018.
  5. Glyphosate: Health Concerns About the Most Widely Used Pesticide. S. Right to Know. https://usrtk.org/pesticides/glyphosate-health-concerns-about-most-widely-used-pesticide/. Published March 31, 2017. Accessed March 20, 2018.
  6. Walker B, Lunder S. Pesticides +Poison Gases = Cheap, Year-Round Strawberries. Environmental Working Group. https://www.ewg.org/foodnews/strawberries.php#.WrFXCGaZNBx. Accessed March 20, 2018.
  7. IARC Monographs Volume 112: evaluation of five organophosphate insecticides and herbicides. World Health Organization. https://www.iarc.fr/en/media-centre/iarcnews/pdf/MonographVolume112.pdf. Published March 20, 2015. Accessed March 20, 2018.
  8. Clean Fifteen. Environmental Working Group. https://www.ewg.org/foodnews/clean_fifteen_list.php#.WrFZF2aZNBw. Accessed March 20, 2015.
  9. Dirty Dozen. Environmental Working Group. https://www.ewg.org/foodnews/dirty_dozen_list.php#.WrFZZmaZNBw. Accessed March 20, 2015.
  10. Organic 101: What the USDA Organic Label Means. United States Department of Agriculture. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means. Published March 22, 2012. Accessed March 20, 2018.
    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 Signs Your Body Needs to Detox – And The Supplements to Help

by Courtney, MPH, CN

I’m not talking about juice, smoothie, or crazy water-and-turmeric-only cleanses. I’m talking about a whole-body reset, one where you take a step back and ask yourself, “What do I need to clean up in my diet?” Think of it as a little spring cleaning for your lifelong home: your body. Our bodies do a lot for us even when they don’t want to. They get up at the crack of dawn after we stay up too late binge-watching Hell’s Kitchen, they’re forced to digest ingredients they weren’t equipped to handle when we indulge in those special snacks, and they continue to work even when their muscles are tight from hunching over a desk all day. Our bodies put up with a lot, often without too much complaint, but when they reach their limit, you can feel it.

Here are three signs that your body needs a well-deserved break and the best supplements to get it up and running again.

Your digestive system is a little sluggish

Are you feeling a little –ahem – backed up? Do you wake up with a heavy feeling in your stomach or notice that you are bloated? It happens from time to time, but when it does, it’s time to ease up on the processed carbs and increase the fiber. Ditch your breakfast muffin and make some plain oatmeal topped with berries. Make a bean chili for dinner or cozy up with lentil soup. Instead of snacking on processed treats during the day, focus on cleansing your digestive tract with whole fruits and vegetables, high in fiber and water. Speaking of water, make sure to drink half of your body weight in ounces until you notice that your digestive system is back on its normal schedule.

Try Digestive Enzymes – The mouth and stomach naturally produce enzymes that assist in the breakdown of the food we eat. A compromised digestive system may be lacking in enzymes or stomach acid. Supplementing with Digestive Enzymes can get your gut moving again the way it should be.

You are craving the wrong foods

Our brain craves the foods we put into our body, including the yucky ones. When we eat highly processed foods and sugar, we end up in a vicious cycle where we crave these foods consistently. Although harder to go the other way, when we fill ourselves with fresh whole foods, our bodies begin to crave them. Keeping an eye on your cravings is a good way to determine if you need a diet change. It doesn’t take long for your body to notice. A few days of clean eating can transform your health.

Try Chromium Picolinate – Eating poorly can cause our blood glucose levels to tumble out of whack. Chromium, a naturally occurring mineral, assists the body in balancing blood sugar, which may reduce cravings and ultimately help us make better choices.

You lose motivation

Feeling like it’s hard to get off the couch lately? You start making excuses to skip your workouts, you begin to feel like the important tasks can wait, or you need an extra cup of coffee just to wake up in the morning. Feeling unmotivated could be a result of a poor diet; when we don’t physically feel our best, our mental well-being also suffers. The brain and body are closely connected, and our lifestyle choices can affect more than just our digestive system.

Try Cordyceps – Sometimes we just need a little energy boost. Cordyceps is a type of fungus that works synergistically with the body’s natural processes and can improve symptoms of fatigue. Better yet, cordyceps works differently than caffeine and won’t leave you feeling jittery or cause a crash.

Ready to clean house?

First things first; ditch the processed food. Instead of overwhelming and expensive detox grocery shopping lists, keep it simple and shop the parameter of the store first and save the middle aisles for last. The parameter of the store often contains your fresh produce, meats, and dairy. After you have filled your cart with the staples, you can then make your way through the rest of the store to look for your grains, beans, nuts, spices, and other items. Not sure what qualifies as a whole food? Anything that you can imagine growing naturally is a whole food. For example, you can imagine beans sprouting up from a garden, but it’s a little harder to imagine tortilla chips popping up from the ground. Next, keep your system hydrated by drinking water throughout the day. You should also eat fruits and vegetables with high water content including cucumber, lettuce, zucchini, cauliflower, peppers, watermelon, strawberries, grapefruit, cantaloupe, and peaches. Lastly, keep moving! Your digestive system benefits from physical movement. Even just simple stretching can get increase gut mobility.

A healthy digestive system is what keeps us going, is it time for a cleanse yet?

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.

6

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Related Posts

Recent Posts

Stay Active at Any Age: Proven Joint Support Tips

Stress and Digestion: How to Support Your Gut

Add Healthy Habits, Not Restrictions

Immune Health Essentials for Fall

Supplement Spotlight: Menopause Support 

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