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Diet, Exercise and Diabetic Neuropathy

by Sarah Moore

Diabetic neuropathy is nerve damage and some people have no symptoms associated with the nerve damage but others’ may be plagued by persistent symptoms of pain, tingling, numbness and even loss of feeling. This can occur in all parts of the body and every organ system.

Although we do not know the exact cause of diabetic neuropathy it is speculated that chronic hyperglycemia can reduce the amount of oxygen delivered to nerve cells and speed up the progression diabetic neuropathy. (1)(2)

You may be wondering how to reduce your blood glucose in an attempt to stave off nerve damage. Increasing physical activity is a wonderful way to utilize glucose in the blood, slow the progression of neuropathy or even regenerate some nerve fibers. Participants in a study conducted by the University of Utah were put on an exercise program including aerobic and resistance training for 30-90 minutes per week with additional activities to be done at home, the degree of intensity was customized to that persons’ baseline level of activity and after 1 year saw regeneration of nerve fibers. (3)

In a position paper the American Diabetes Association recommend that persons’ with type two diabetes do not follow diets that are low in carbohydrates. Yes, it is true that the total amount and the type of carbohydrate eaten impacts blood glucose.  However, complex carbohydrates are an especially nutritious source of water-soluble vitamins and fiber. (4) The National Academy of Science Food and Nutrition Board recommends that a person should get 45-65% of their daily calorie intake from carbohydrates-that is about 130 grams. (5)

Along with encouragement to get active and eat nutritious sources of carbohydrates, continue to count grams of carbohydrates or use diabetic exchanges, test your blood sugar and adhere to medication guidance provided by your physician.

 

Sources

  1. Prevent Complications. (2016, September 27). Retrieved June 06, 2017, from https://www.cdc.gov/diabetes/managing/problems.html
  2. Nerve Damage (Diabetic Neuropathies). (2013, November 01). Retrieved June 06, 2017, from https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/nerve-damage-diabetic-neuropathies
  3. Singleton, John R., et al. “Exercise increases cutaneous nerve density in diabetic patients without neuropathy.” Annals of clinical and translational neurology1.10 (2014): 844-849.
  4. Sheard, N. F., Clark, N. G., Brand-Miller, J. C., Franz, M. J., Pi-Sunyer, F. X., Mayer-Davis, E., . . . Geil, P. (2004, September 01). Dietary Carbohydrate (Amount and Type) in the Prevention and Management of Diabetes. Retrieved June 06, 2017, from http://care.diabetesjournals.org/content/27/9/2266.full
  5. Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. Retrieved June 06, 2017, from https://www.nap.edu/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-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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An Eye on Diabetic Retinopathy

by Sarah Moore

Diabetic retinopathy is thought to be brought on by a reduction in blood perfusion to the eye as a result of constant damage to blood vessels in the eye caused high blood glucose. For this reason tight glucose control is helpful in delaying progression of retinopathy. (1) Symptoms of diabetic retinopathy typically don’t develop until later in the disease progression, thus screening is essential to people with either type 1 or type 2 diabetes. (2)

Along with seeing the eye doctor eating the right nutrients can delay the progression of diabetic neuropathy. Eye health depends on vitamin A, lutein, zeaxanthin and lycopene. In people with type 2 diabetes those with higher concentrations of the pigments lutein, zeaxanthin and lycopene had a 66% reduction in the risk for retinopathy. (3) These phytonutrients are found in varying degrees in different fruits and vegetables along the color spectrum. (4) With colorful diet rich with reds, oranges, yellows and greens will ensure you are getting of the right eye nutrients.

Ravishing Reds: tomatoes, sweet red peppers, guava, papaya, watermelon, raspberries and strawberries!

Yell out for Yellow/Orange: Corn, sweet potato, orange peppers, carrot, butternut squash, pumpkin, cantaloupe, and mango!

Go for Green: kiwi, green grapes, broccoli, kale, spinach, chard, Brussels sprout and mustard greens!

Increasing the red/orange/yellow/green fruits and vegetables in your diet can benefit your eyes and also help with other health goals, as they are low in calories, nutrient dense, full of fiber and naturally delicious.

Sources

 

  1. The Action to Control Cardiovascular Risk in Diabetes Follow-On (ACCORDION) Eye Study Group and the Action to Control Cardiovascular Risk in Diabetes Follow-On (ACCORDION) Study Group. (2016, July 01). Persistent Effects of Intensive Glycemic Control on Retinopathy in Type 2 Diabetes in the Action to Control Cardiovascular Risk in Diabetes (ACCORD) Follow-On Study. Retrieved June 06, 2017, from http://care.diabetesjournals.org/content/39/7/1089
  2. Scanlon, P. (2013). Screening intervals for diabetic retinopathy. Http://isrctn.org/>. doi:10.1186/isrctn62748772
  3. Scripsema, N. K., Hu, D., & Rosen, R. B. (2015). Lutein, Zeaxanthin, and meso-Zeaxanthin in the Clinical Management of Eye Disease. Retrieved June 06, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706936/
  4. Sommerburg, O., Keunen, J., Bird, A., & van Kuijk, F. J. G. M. (1998). Fruits and vegetables that are sources for lutein and zeaxanthin: the macular pigment in human eyes. The British Journal of Ophthalmology, 82(8), 907–910.

 

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 Focus on Lowering Triglycerides

by Sarah Moore

If you have high triglycerides you have probably heard to avoid trans-fats, sugar and alcohol. Yes, this is true. It is important to reduce dietary and lifestyle factors in that can have a negative impact on triglycerides. However, if you have a sweet tooth, love deep fried food or enjoy lazing about then it can feel like you are living in the land of the can’t have and have to do. This article will provide you with everything you can have and will want to do so you can lower your triglycerides.

Have plenty of plant-based foods prepared in flavorful delicious ways. Fruits, veggies, legumes and whole grains have polyphenols, which a recent study showed to decreases triglycerides. (1) If you are interested in reducing your waistline then ramp up those green veggies and have some crunchy broccoli instead of potato chips, another study found increased green vegetable intake reduced triglycerides and reduced the waistline. (2)

Have seafood as a primary protein source in your diet. Salmon, tuna, crab, oysters and other seafood all has the benefit of being a rich source of omega-3 fatty acids. If you are a vegetarian then you can find these great plant based sources for omega-3 fatty acids: flax seeds, omega-3 eggs, hemp hearts, walnuts and canola oil. Whatever dietary choice you make, be sure to include this triglyceride-lowering nutrient into your diet. (3)

Have fun like you did when you were a kid and go play tag! Basically, do something active, it doesn’t matter if it is walking, stationary bike riding, jump rope, hiking, basketball. Light, moderate or vigorous intensity intensity is important because it uses up excess energy and has shown to help you lower your triglycerides. (4)

Perspective can completely transform our interpretation of an experience from the past or a current challenge. With the right attitude making dietary and lifestyle changes can become an interesting challenge of self-exploration.

 

Sources

  1. Annuzzi, Giovanni, Lutgarda Bozzetto, Giuseppina Costabile, Rosalba Giacco, Anna Mangione, Gaia Anniballi, Marilena Vitale, Claudia Vetrani, Paola Cipriano, Giuseppina Della Corte, Fabrizio Pasanisi, and And Gabriele Riccardi. “Diets naturally rich in polyphenols improve fasting and postprandial dyslipidemia and reduce oxidative stress: a randomized controlled trial.” The American Journal of Clinical Nutrition. N.p., 01 Mar. 2014. Web. 07 June 2017.
  2. Takahashi, K., Kamada, C., Yoshimura, H., Okumura, R., Iimuro, S., Ohashi, Y., Araki, A., Umegaki, H., Sakurai, T., Yoshimura, Y., Ito, H. and the Japanese Elderly Diabetes Intervention Trial Study Group (2012), Effects of total and green vegetable intakes on glycated hemoglobin A1c and triglycerides in elderly patients with type 2 diabetes mellitus: The Japanese Elderly Intervention Trial. Geriatrics & Gerontology International, 12: 50–58. doi:10.1111/j.1447-0594.2011.00812.x
  3. Jump, Donald B., Christopher M. Depner, and Sasmita Tripathy. “Omega-3 Fatty Acid Supplementation and Cardiovascular Disease: Thematic Review Series: New Lipid and Lipoprotein Targets for the Treatment of Cardiometabolic Diseases.” Journal of Lipid Research 53.12 (2012): 2525–2545. PMC. Web. 7 June 2017.
  4. Healy, Genevieve N., Katrien Wijndaele, David W. Dunstan, Jonathan E. Shaw, Jo Salmon, Paul Z. Zimmet, and Neville Owen. “Objectively Measured Sedentary Time, Physical Activity, and Metabolic Risk.” Diabetes Care. American Diabetes Association, 01 Feb. 2008. Web. 07 June 2017.

 

 

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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Phytonutrients and Insulin Sensitivity

by Sarah Moore

Diets high in processed meat, sugar and refined grains increase a persons’ risk for developing type 2 diabetes. However, diets high in plant nutrients may reduce a persons’ risk of developing type 2 diabetes by reducing inflammation, improving insulin sensitivity and promoting weight loss. (1)(2)(3)(4)

Plant nutrients are also known as phytonutrients and have the effect of reducing inflammation because they contain antioxidants. You can reap the benefits of powerful phytonutrients by simply eating more vegetables.

The Idaho plate method offers a great guide for how to compose meals that contain the right amount of vegetables. It encourages people with diabetes to make half of their meal from vegetables. With these seven tips for integrating vegetables and eating less processed foods this can be an easy change.

  1. Grow a small garden of leafy greens, herbs and edible flowers in a large planter pot on your porch. This will make it easy to toss together a quick salad fresh from the garden. Some plants to include: Romaine lettuce, spinach, Chinese mustard, arugula, cilantro, parsley and Johnny jump ups.
  2. Plan ahead. Buy vegetables and prep them by cutting to easily toss into meals or even cooking them, so they become easy to incorporate into meals.
  3. Buy veggies that are already cut up so they are easy to snack on.
  4. Practice impulse control. If you don’t want to eat it, don’t buy it. If you want to switch out veggies for processed foods then make the thing you know you should do easier than the unhealthy thing you have been doing.
  5. Buy frozen vegetables. It is easy to integrate them into a quick dinner. Try thawing them in the fridge, then mince and then sauté with seasoning and include into any type of dish for added texture.
  6. Use vegetables to reinvent party dips. Almost any vegetable after being cooked can be blended with some olive oil and herbs to create a tasty nutritious treat. After being steamed asparagus makes a great guacamole like dip!
  7. Incorporate vegetables at every meal. Seriously, mix veggies into eggs, smear a homemade veggie spread on toast or try a breakfast salad.

Sources:

  1. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
  2. Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., . . . Watzl, B. (2012, June 09). Critical review: vegetables and fruit in the prevention of chronic diseases. Retrieved June 07, 2017, from https://link.springer.com/article/10.1007/s00394-012-0380-y
  3. Marta González-Castejón, Arantxa Rodriguez-Casado, Dietary phytochemicals and their potential effects on obesity: A review, Pharmacological Research, Volume 64, Issue 5, November 2011, Pages 438-455, ISSN 1043-6618, https://doi.org/10.1016/j.phrs.2011.07.004. (http://www.sciencedirect.com/science/article/pii/S1043661811002179) Keywords: Obesity; Adipocytes; Phytochemical; Food; Gene–nutrient interaction; Multigenic diseases; Nutritional prevention; Anti-obesity
  4. Carter, P., Gray, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010, August 19). Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. Retrieved June 07, 2017, from http://www.bmj.com/content/341/bmj.c4229

 

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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Personalized Nutrition is Not Only a Thing, it is the Thing

by Sarah Moore

Personalized nutrition might sound like another new nutrition craze but in actuality it is the approach to nutrition that is the undoing of all other fad diets, which offer a one size fits all approach. It is nutrition health care that considers the individual complexities of a person in order to provide nutrition education and counseling that is tailored to their needs and specific goals.

This ‘personalized nutrition’ thing may sound akin to common sense; it is however also supported by science. Food 4 Me was a large randomized control trial. It assigned participants into four groups: conventional, personalized nutrition, phenotype and genotype. The results showed us that those assigned to the personalized nutrition group were eating less red meat, sodium and saturated fat when compared to all other groups. (1) Those are healthy changes, but sound like standard recommendations. And yes, it is true that there are nutritional basics that every person needs. However, the needs of an infant vary greatly even from the mother feeding the infant. Each and every one of us holds a different place on the landscape of health. The hallmark of personalized nutrition considers all variables.

Registered dietitian nutritionists are trained to coach clients through the stages of change. To illustrate why having a guide along the journey of change is beneficial, take a moment and imagine that your doctor hands you a list of 5 standard nutrition recommendations and then sends you off to return to your busy day. What are you going to do with this information, well, probably nothing, because according to science we perceive change as a threat to our identity, security and safety. (2)

All too often we know what we should do, but do not do it. Common sense tells us changing habits is not easy. This is why seeking the guidance of a nutrition professional who can tailor nutritional guidance according to your personal needs will help you achieve the changes you desire. With personalized nutrition you don’t have to get out of your comfort zone, you make your comfort zone bigger!

 

Sources

  1. Carlos Celis-Morales, Katherine M. Livingstone, Cyril F. M. Marsaux, Anna L. Macready, Rosalind Fallaize, Clare B. O’Donovan, Clara Woolhead, Hannah Forster, Marianne C. Walsh, Santiago Navas-Carretero, Rodrigo San-Cristobal, Lydia Tsirigoti, Christina P. Lambrinou, Christina Mavrogianni, George Moschonis, Silvia Kolossa, Jacqueline Hallmann, Magdalena Godlewska, Agnieszka Surwiłło, Iwona Traczyk, Christian A. Drevon, Jildau Bouwman, Ben van Ommen, Keith Grimaldi, Laurence D. Parnell, John N.S. Matthews, Yannis Manios, Hannelore Daniel, J. Alfredo Martinez, Julie A. Lovegrove, Eileen R. Gibney, Lorraine Brennan, Wim H. M. Saris, Mike Gibney, John C. Mathers;. Effect of personalized nutrition on health-related behaviour change: evidence from the Food4me European randomized controlled trial. International Journal of Epidemiology, 2016; dyw186 DOI: 10.1093/ije/dyw186
  2. Dowd, E. T. (1999). Why don’t people change? what stops them from changing? an integrative commentary on the special issue on resistance. Journal of Psychotherapy Integration, 9(1), 119-131. doi:http://dx.doi.org.dist.lib.usu.edu/10.1023/A:1023215012818

 

 

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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Carb Exchanges Make a Diabetic Diet Easy

by Sarah Moore

Glycemic index, glycemic load, carbohydrate exchanges, and carb counting are terms you may have heard. They sound interesting but what do they mean and just how do they apply to you or do you put them into practice.

Glycemic index is a term describing a comparison of the blood sugar spike that occurs in a person after eating plain sugar to whatever the particular food is. Glycemic load is the result of the glycemic index multiplied by the grams of carbohydrates. At this time there is insufficient evidence that eating a diet following low-glycemic guidelines can reduce average blood glucose.  A recent systematic review revealed that a low-glycemic diet did not yield weight loss greater when compared to a variety of other diets. (1) It is recommended that people with diabetes do not follow a low carbohydrate diet. (2)

In fact, it is recommended that people with diabetes do not follow a low-carbohydrate diet and that they typically need 45-65% of their daily calories from carbohydrates, which is about 130 grams or 45 grams per meal (not snacks). (3) In order to do this, a person would have to read labels and count grams of carbohydrates, and that can get daunting.

This is where the carbohydrate exchanges come in very handy. (4) Carbohydrate exchanges use a simple method, each exchange counts for 15 grams of carbohydrate, and non-starchy veggies, meat, and fat are free! Looking at the carbohydrate exchange list you will see that foods are organized by food groups and you can memorize what amount of carbohydrate is in a given serving of food using the exchange system.

Make sure to choose whole grains as they offer the additional health benefit of phytonutrients and increased fiber, which can help keep cholesterol in a healthy range.

Sources

  1. Emadian, Amir et al. “The Effect of Macronutrients on Glycaemic Control: A Systematic Review of Dietary Randomised Controlled Trials in Overweight and Obese Adults with Type 2 Diabetes in Which There Was No Difference in Weight Loss between Treatment Groups.” The British Journal of Nutrition114.10 (2015): 1656–1666. PMC. Web. 7 June 2017.
  2. Sheard, N. F., Clark, N. G., Brand-Miller, J. C., Franz, M. J., Pi-Sunyer, F. X., Mayer-Davis, E., . . . Geil, P. (2004, September 01). Dietary Carbohydrate (Amount and Type) in the Prevention and Management of Diabetes. Retrieved June 06, 2017, from http://care.diabetesjournals.org/content/27/9/2266.full
  3. Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. Retrieved June 06, 2017, from https://www.nap.edu/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids
  4. “Glossary.” Diabetes Education Online. N.p., n.d. Web. 07 June 2017.

 

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 Power Plate for Cardio Health

by Sarah Moore

Arteries are the blood vessels in your body that pump the blood away from your heart and through your body. Damage can occur to your arteries because of high cholesterol, high blood sugar and high blood pressure. Additionally, atherosclerotic plaque can build up in your arteries increasing your risk for a cardiovascular event.

This is a serious topic but your health is serious. Luckily there are some things you can do. With a vegetarian diet, exercise and stress reduction you can keep the blood pumping smoothly through your arterials. This was made evident in a longitudinal study reported that the progression of atherosclerotic was slowed and even reversed. (1)

There is such an abundance of evidence that a vegetarian diet is superior to non-vegetarian diets that the Academy of Nutrition and Dietetics reported in a position paper that vegetarian diets reduce the risk of cardiovascular disease. (2)

Follow these Sustainable Power Plate rules and go vegetarian with style: (3)

  1. Make 25% of your plate fruit
  2. Make 25% of your plate vegetables
  3. Make 25% of your plate legumes
  4. Make 25% of your plate whole grains

Proceed forward with your vegetarian diet with confidence because you will have enough of the protein, vitamins and minerals your body needs if you include foods from the list below.

Protein: legumes, quinoa, cottage cheese, tofu, yogurt, eggs, peanut butter, nuts and seeds

Vitamin B-12 such as: yogurt, milk, cheese, Brewer’s yeast, fortified soy beverage

Calcium: dark leafy greens, broccoli, legumes, fortified almond beverage, milk, and yogurt

Iron: dark leafy greens, prunes, raisins, blackstrap molasses, and iron fortified foods.

Zinc: Wheat germ, cashews, pumpkin seeds, mushrooms, and chickpeas.

You get to define what being healthy means to you, just make sure it includes aerobic physical activity, stress relief and a plate of healing foods.

 

Sources

  1. Ornish, Dean. “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease.” Jama 280.23 (1998): 2001. Web.
  2. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-1980.
  3. “Dietary Guidelines: The Sustainable Power Plate.” The Physicians Committee. N.p., 28 July 2015. Web. 02 June 2017.

 

 

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 the Breakfast of Champions?

by Karina, BSN

Om-a-lette you in on a little secret to kicking your day off right. Protein and healthy fats, will get the motor revved for the day. I know it is easy to reach for a quick pastry in the morning but your body is coming out of a fasting state, so it is best to steer clear of the sugar. Protein is packed with amino acids that help to rebuild, repair, and regulate hormones and blood sugar. Sugary starters are short to satisfy and then steer you down a path of cravings and blood sugar spikes resulting in a mid-day energy and mood drop.

If you are a student or have a student in your household, eating a healthy breakfast will get the synapses firing. Studies have shown that students that eat breakfast have higher test scores and overall better academic performance. Traditional sugary breakfast cereals have potential to build you up and let you down in the afternoon. Avoid the crash and other cravings by picking your fuel properly.

At a loss for ideas or don’t like breakfast food? Go for a quick scramble of protein (eggs or lean turkey sausage) and veggies, avocado eggs, or even last night’s left over steak. That’s right, just because it is your first meal of the day doesn’t mean that you must stick to traditional breakfast foods.

Don’t have a lot of time? Try an easy smoothie. Prep the night before by putting your chosen fruit in a bag in the freezer so you don’t even have to add ice. Blend in the morning adding liquid like milk (cow, almond, coconut etc) or coconut water, some leafy greens, nut butters, and flax or chia seeds for fiber.

So get EGG-cited about breakfast again. Choose wisely and your body will thank you for properly fueling the day. Ditch the tempting sugary cereals, pop-tarts, and bagels. Instead, pack your morning with nutrient dense options like scrambles, steak wraps, avocado toast, and colorful smoothies. Find your breakfast recipe that makes you champion of the day.

 

Source

  1.   http://knowledgecenter.vitaminpacks.com/hn/index.cfm?resource=%2fassets%2fnews-item%2fkids-who-eat-breakfast-may-perform-better-in-school%2f%7edefault

 

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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Go Nuts and Protect Your Heart

by Persona Nutrition

Going nuts turns out to be a healthy thing!  Nuts, the variety we like to eat, not become, have proven to be just about the best snack for better heart health, increased energy, blood sugar control and overall increased health and longevity.  Nuts are high in unsaturated fats, proteins, and vitamins as well as antioxidants that are needed to protect our heart.  The best nuts for overall health and improved heart functioning include almonds, peanuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.  People who eat nuts at least seven times a week are 20% less likely to get heart disease than other individuals who did not eat nuts.  Nut eaters are also more active and leaner than the less nutty crowd.  Even one ounce of nuts a day can shift health to the better from the worse and include five to six ounces of protein into your daily caloric intake can greatly protect your health and increase your wellness!

Researchers have recently tracked over 100,000 men and woman and found that those individuals who regularly ate nuts had lower risks of premature death, had healthier hearts and a heartier cardiac capacity and were thinner than the non-nut eaters.  Staying slim appears to be a by-product of the satiating effects the healthy fats nuts provide you with.  Nut consumption also showed to lower the incidence of diabetes and level spiked blood sugar.  Nuts provide the body with all of the essential fats that work to decrease inflammation and therefore benefit all individuals with any inflammatory disease.

Unless you have an allergy to nuts, it is time to experiment with a daily dose of nuts.  There are many ways to enjoy them from a simple handful to a lovely pine nut topped salad.  Nuts are tasty and diverse and lend to both sweet and savory dishes.  Add them to berries for breakfast and tie them into your frittata at lunch.  Keep a stash in your desk drawer and instead of sugar or processed foods, reach for an ounce of nuts.  Either raw, roasted or lightly salted nuts are a sure way to improve your health.

 

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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10 Tips to Kick Your Sugar Cravings

by Persona Nutrition

So now that we understand the physiology of why sugar is addictive, what can we do about it? Here are my top 10 recommendations on how to kick your sugar cravings to the curb and regain control of your brain.

1. Have a high-protein breakfast.  The importance of a high-protein breakfast cannot be overemphasized. Protein is needed to fuel your body after a night of sleep. Protein helps to build and repair body tissues, and it is used to produce hormones and enzymes. A high-protein breakfast will regulate your hormones and blood sugar to help you will feel more energized and ready to take on your day. Try an egg and vegetable scramble with avocado and orange slices.

2. Eat regularly.  Skipping meals can set you up for undesired sugar cravings, because when you go too many hours without eating your body desires a quick fix for the energy deficit it is experiencing. To keep you from running to the vending machine for that quick fix, have a meal or snack planned approximately every 3 hours. Eating balanced meals to keep blood sugar stable is also critical- make sure to incorporate protein and fat at each meal and snack.

3. Choose whole foods.  Whole foods offer our bodies the best nutrition and satiation. Packaged and processed foods tend to have a lot of added sugars to make up for lack of freshness and flavor. Choose fresh fruit and nuts to satisfy a sweet craving- this balanced snack provides vitamins, minerals, and fiber to keep you feeling fuller longer.

4. Move your body daily.  Whether you enjoy walks on your lunch break, a nightly yoga class, crossfit in the mornings, or aerobics at the gym- the idea is to get more movement into your daily routine. When we exercise we relieve stress, anxiety, and unused energy. Exercise releases endorphins which will elevate our mood and keep our body in balance as well. Try to get in a minimum of 30 minutes of active movement a day.

5. Get adequate hydration.  Sometimes what we perceive as a food craving is really thirst. Your hydration needs will vary depending on many factors such as, the foods you eat, your climate, and your activity level. A good rule of thumb is to drink water in amounts of approximately half your body-weight in ounces. For example, a 150 pound woman would need around 75 ounces of water a day. Those who are really active or live in a warmer climate will likely need even more. Keep a water bottle with you at all times to prevent potential sugar cravings.

6. Prioritize sleep.  We often crave sugar when we need an energy lift, and let’s face it, most of us are not getting enough sleep. It is no wonder we reach for sugar-sweetened coffee beverages and soda around mid-afternoon. Our sleep-deprived brain is telling us it needs sleep, not caffeine and sugar. Making sleep a priority will do wonders for sugar cravers- aim for a minimum of 7-8 hours a night.

7. Be mindful of emotional triggers.  We often use food to comfort ourselves and sugar makes us feel better when we’re feeling down. Unfortunately, that good feeling is temporary and fleeting, and the aftermath can include feelings of guilt, regret, and sadness. Learn to recognize if you are eating sugar often to soothe yourself, and call a time out. Phone a friend, go for a walk, play with your dog- find emotional support in your community. If emotional eating is unmanageable seek out a certified nutritionist, mental health counselor, or dietitian to provide additional support.

8. Address nutrient deficiencies.  Deficiencies in brain supportive nutrients like omega 3 fatty acids and vitamin D may make you more likely to fall victim to tough sugar cravings. A primary care physician can test for any deficiencies and a qualified nutritionist can help you make dietary adjustments if you lack these nutrients. A wonderful food source of both omega 3 fatty acids and vitamin D is fatty fish- try salmon, tuna or halibut twice a week to increase your intake.

9. Avoid artificial sweeteners.  Many people report sugar cravings and a need for more food after consuming “diet” foods sweetened with sugar substitutes. In addition, many report that once they cut back on the artificial sweeteners, their cravings disappear and it is easier to resist sweet temptations and lose weight.

10. Add herbs and spices.  If you’re looking to add flavor to your food, reach for herbs and spices instead of sugar. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten foods. Cinnamon adds nice flavor to coffee or oatmeal, while oregano and basil add good flavor to marinara sauce.

Source:

1.  Princeton University. “Sugar Can Be Addictive: Animal Studies Show Sugar Dependence.” ScienceDaily. ScienceDaily, 11 December 2008.

 

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.
1

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

START ASSESSMENT

Recent Posts

Stay Active at Any Age: Proven Joint Support Tips

Stress and Digestion: How to Support Your Gut

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