Category Archives: Healthy Eating

How Protein at Breakfast Can Help You Lose Weight

Freydis Hjalmarsdottir, MS

Protein is a key nutrient for weight loss.
In fact, adding more protein to your diet is the easiest and most effective way to lose weight.
Studies show that protein can help curb your appetite and keep you from overeating.
Therefore, starting your day with a high-protein breakfast may be an effective weight loss tip.
Should You Eat Breakfast?
In the past, skipping breakfast has been associated with weight gain, but we now have good evidence showing that recommendations to eat or skip breakfast have no effect on weight gain or loss. However, eating breakfast may be a good idea for other reasons. For example, it may improve mental performance in school children, teenagers and certain patient groups.
This depends on the quality of the breakfast. A breakfast that is high in weight loss friendly protein has positive effects.

How Protein Helps You Lose Weight

Protein is the single most important nutrient for weight loss.
This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer.
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks. Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60%.
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and importantly, a larger percentage of body fat.
Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight.

High-Protein Breakfasts Help You Eat Less Later

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Studies have shown that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day.
Protein helps you feel full. This is because it activates the body’s signals that curb appetite, which reduces cravings and overeating. This is mostly due to a drop in the hunger hormone ghrelin and a rise in the fullness hormones peptide YY, GLP-1 and cholecystokinin. Several studies have now demonstrated that eating a high-protein breakfast changes these hormones throughout the day.

How Protein at Breakfast Helps You Lose Weight and Belly Fat

High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat. Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have.
In one study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories.
After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements.

Protein May Boost Your Metabolism

Speeding up your metabolism can help you lose weight, as it makes you burn more calories. Your body uses much more calories to metabolize protein (20-30%) than carbs (5-10%) or fat (0-3%).
This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day.
A high protein diet can also help prevent muscle loss during calorie restriction, and partly prevent the reduction in metabolism that often comes with weight loss, often referred to as “starvation mode”.

Which High-Protein Foods Should You Eat For Breakfast?

egg

In short, EGGS.
Eggs are incredibly nutritious and high in protein. Replacing a grain-based breakfast with eggs has been shown to help you eat fewer calories for the next 36 hours and lose more weight and body fat.
However, fish, seafood, meat, poultry and dairy products are also great sources of protein to include for breakfast.

If You Eat Breakfast, Make it High in Protein
If you do choose to eat breakfast, eat one that is rich in protein.
And Stay Healthy!

Should you avoid eggs?

Joel Marion

Upon awakening this morning, the obvious answer to the question “what’s for breakfast?” was eggs. You see, I like eggs and tend to eat a lot of them. I mean, who doesn’t love a good omelet, right?

Now, I’m sure you’ve heard a time or two before that you should be mindful of consuming too many eggs as their cholesterol content is rather high.

I’ve even heard the recommendation that eggs should only be eaten once per week to avoid cholesterol issues. If that’s the case, I’m probably due to die rather soon.

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Fortunately, it’s not.

You see, for years we have been told that cholesterol intake should be kept to a bare minimum as doing so will help to decrease blood cholesterol levels and promote overall health.

Fact is, when dietary intake of cholesterol is decreased, the liver compensates by producing more cholesterol, leaving total cholesterol levels relatively unchanged. In the same way, if cholesterol consumption is increased, the liver produces less cholesterol, and again, total cholesterol values will not be substantially altered.

Now that’s not to say that we should go hog wild with our intake of cholesterol, but it does mean that one can expect cholesterol levels to remain relatively stable over a wide range of dietary intakes.

Given this information, you may be wondering why the body would ever produce more cholesterol if cholesterol is so “bad”, and that’s a good question.

The truth is, cholesterol actually acts as an antioxidant against dangerous free radicals within the blood and is also necessary for the production of certain hormones that help to fight against heart disease.

When there are high levels of undesirable substances in the blood (caused by the dietary intake of damaged fats, highly processed “unhealthy” foods, and large quantities of sugars), cholesterol levels rise in order to combat these substances.

Blaming heart disease on high cholesterol is like blaming infection on high levels of antibodies (special proteins produced by the body in order to defend against foreign bacteria and infectious agents). If the body allowed cholesterol to fall in the presence of large amounts of free radicals, our risk for heart disease would increase, not decrease, and fortunately our bodies won’t let that happen.

So, the answer to decreasing blood cholesterol levels is not avoiding omelets and not necessarily decreasing dietary cholesterol intake, but rather improving ones diet overall by eating healthier in general and avoiding the other harmful types of foods mentioned.

Combine that with increased physical activity and both you and your cholesterol levels will be in even better shape.

How The Gut Microbiome Influences Mental and Physical Health

Dr. Mercola
Your body houses some 100 trillion bacteria. In essence, we’re little more than walking microbe colonies.
These organisms perform a wide variety of functions, and we’ve now come to realize that they need to be properly balanced and nourished if we want to maintain good physical and mental health.
While the Human Genome Project (HGP) was expected to result in gene-based therapies to more or less rid us of disease, it actually revealed that your genetic makeup plays a much smaller role than anyone imagined. Your genes, as it turns out, are only responsible for about 10 percent of diseases.1
The remaining 90 percent are induced by environmental factors, and researchers are now realizing that your microbiome may be among the most important factors, as genes are turned on and off depending on which microbes are present!
Emerging science also shows that your microbiome can be rapidly altered, for better or worse, based on factors such as diet, lifestyle, and chemical exposures.
This is a double-edged sword, no doubt, considering how many of our modern conveniences (such as processed foods, antibiotics, and pesticides) turn out to be extremely detrimental to our gut flora.
On the other hand, your diet is one of the easiest, fastest, and most effective ways to improve and optimize your microbiome. So the good news is that you have a great degree of control over your health destiny.
How Gut Bacteria Influence Your Weight
The foods known to produce metabolic dysfunction and insulin resistance (such as processed foods, fructose/sugar, and artificial sweeteners) also decimate beneficial gut bacteria, and it may well be that this is a key mechanism by which these foods promote obesity.
Chemicals may also contribute to your weight problem by way of your gut microbiome.
A study found that one microbe called Akkermansia muciniphila helps ward off obesity, diabetes, and heart disease by lowering blood sugar, improving insulin resistance, and promoting a healthier distribution of body fat.
Fiber-Digesting Bacteria Also Influence Your Immune Function

Previous research has also shown that gut microbes specializing in fermenting soluble fiber play an important role in preventing inflammatory disorders, as they help calibrate your immune system. Specifically, the byproducts of this fermenting activity help nourish the cells lining your colon, thereby preventing leaky gut — a condition in which toxins are allowed to migrate from your gut into your blood stream.

The inflammatory response actually starts in your gut and then travels to your brain, which subsequently sends signals to the rest of your body in a complex feedback loop. So in order to address chronic inflammation and inflammatory diseases, it’s important to nourish your gut flora with the right foods. Examples include traditionally fermented foods and raw foods, and especially those high in fiber.
Sugar, on the other hand, feeds fungi that produce yeast infections and sinusitis. Researchers have also linked high-sugar diets to memory – and learning impairments, courtesy of altered gut bacteria. According to lead author Dr. Kathy Magnusson:
“We’ve known for a while that too much fat and sugar are not good for you. This work suggests that fat and sugar are altering your healthy bacterial systems, and that’s one of the reasons those foods aren’t good for you. It’s not just the food that could be influencing your brain, but an interaction between the food and microbial changes.”

Fiber and Fermented Foods Are Key Components of a Healthy Diet

While it’s virtually impossible to determine the composition of an ideal microbiome, seeing how our gut flora is as individual as our finger print, what we do know is that a healthy diet is key for optimizing your individual microbiome. We’ve also come to realize that fermented foods and foods high in fiber are very important components of a healthy diet, as these foods help nourish a wide variety of beneficial bacteria.
Such foods have been part of the human diet since ancient times, and replacing them with chemically altered and “sterilized” processed foods has led to many of our current health problems. Traditional sauerkraut, for example, has been identified as a heart-healthy superfood.

It helps in the following ways:
• Reduced cholesterol levels
• Reduced triglyceride levels
• Significantly increased levels of two powerful antioxidants known as superoxide disumutase (SOD) and glutathione
• Decreased the degradation of fats in the body (a process known as lipid peroxidation)”

Are You Getting Enough Fiber and Fermented Foods in Your Diet?

Ideally, include a variety of fermented foods and beverages in your diet, because each food will inoculate your gut with a mix of different microorganisms. There are many fermented foods you can easily make at home, including:
• Fermented vegetables
• Chutneys
• Condiments, such as salsa and mayonnaise
• Cultured dairy, such as yogurt, kefir, and sour cream
• Fish, such as mackerel and Swedish gravlax
As for fiber, dietary guidelines call for 20 to 30 grams of fiber per day. I believe an ideal amount for most adults is likely much higher, perhaps twice as much. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.
This is ideal, as both help feed the microorganisms living in your gut. So to maximize your health benefits, focus on eating more vegetables, nuts, and seeds.

I am a major fan of fiber especially soluble fibers like psyllium as they not only serve as a prebiotic for your microbiome but are also metabolized to short chain fatty acids like butyrate, propionic and acetate that nourish your colonic cells. They are also converted to ketones that nourish your tissues.
I personally consume nearly 100 grams of fiber a day and about 2 tablespoons of organic psyllium three times a day that provides about 25 grams of soluble fiber. The other 75 percent of my fiber comes primarily from vegetables and seeds.

Swapping Gut Bacteria May Help Reverse Type 2 Diabetes

Type 2 diabetes is another common health problem that can be traced back to impaired gut flora. Studies have found that the microbial composition in diabetics differ from non-diabetics. In particular, diabetics tend to have fewer Firmicutes and more plentiful amounts of Bacteroidetes and Proteobacteria, compared to non-diabetics. A positive correlation for the ratios of Bacteroidetes to Firmicutes and reduced glucose tolerance has also been found.
A researcher in Amsterdam, Dr. Max Nieuwdorp, has published a number of studies looking at changes in the microbiome that are characteristic of type 2 diabetes. In one trial, he was able to reverse type 2 diabetes in all of the 250 study participants by doing fecal transplantations on them. Remarkable as it may sound, by changing the makeup of the gut bacteria, the diabetes was resolved.
Even more interesting, type 1 diabetes (insulin dependent) in young children also tends to be preceded by a change in gut bacteria. This makes sense as your gut flora control about 80 percent of your immune response and type 1 diabetes is an autoimmune disease. The good news is that researchers have found that certain microbes can actually help prevent type 1 diabetes, suggesting your gut flora may indeed be an epigenetic factor that plays a significant role in this condition.

Your Gut Is Your Second Brain

The quality, quantity, and composition of the bacteria in your gut have enormous influence on your brain. For example, studies have found that autistic children have distinctly different microbiome compared to healthy children. Notably, they tend to have fewer beneficial bacteria such as Bifidobacterium.
This again goes back to the fact that gut microbes help maintain the integrity of your gut lining. As explained by Dr. Perlmutter, many of the factors that affect permeability of the blood-brain barrier are similar to those that affect the gut, which is why leaky gut can lead to neurological diseases as easily as it can manifest as some other form of autoimmune disorder.

Mood Disorders May Be Rooted in Impaired Microbiome Too

Depression is increasingly starting to be viewed as a symptom of poor gut health, and therein may lie the real cure as well … For example, in one recent study researchers found that fermented foods and drinks helped curb social anxiety disorder in young adults.
Previous trials have also demonstrated that probiotics can help ease both anxiety and depression. In another study, people who took a multi-strain probiotic for at least four weeks reported a lessening of rumination — recurring, persistent thoughts about something distressing that has or may happen, which tends to create anxiety. Another recent study found that high-glycemic foods (including those high in refined grains and added sugar) were associated with higher odds of depression.

Optimizing Your Microbiome Is a Potent Disease Prevention Strategy

I believe optimizing your gut flora may be one of the most important things you can do for your health, and here you can wield your personal power to the fullest by making healthy food and medical choices. Not only can optimizing your gut health help normalize your weight and ward off diabetes, it’s also a critical component for a well-functioning immune system, which is your primary defense against virtually all disease.
You will be pleased to know that supporting your microbiome isn’t very complicated. However, you do need to take proactive steps to implement certain key strategies while actively avoiding other factors. To optimize your microbiome both inside and out, consider the following recommendations:

Do:

Eat plenty of fermented foods. Healthy choices include lassi, fermented grass-fed organic milk such as kefir, natto (fermented soy), and fermented vegetables.

Take a probiotic supplement.
Boost your soluble and insoluble fiber intake, focusing on vegetables, nuts, and seeds, including sprouted seeds. Chlorinated and/or fluoridated water. Especially in your bathing such as showers, which are worse than drinking it.
Get your hands dirty in the garden. Germ-free living may not be in your best interest, as the loss of healthy bacteria can have wide-ranging influence on your mental, emotional, and physical health. Exposure to bacteria and viruses can serve as “natural vaccines” that strengthen your immune system and provide long-lasting immunity against disease.

Getting your hands dirty in the garden can help reacquaint your immune system with beneficial microorganisms on the plants and in the soil. According to a recent report, lack of exposure to the outdoors can in and of itself cause your microbiome to become “deficient.”

Open your windows. For the vast majority of human history the outside was always part of the inside, and at no moment during our day were we ever really separated from nature. Today, we spend 90 percent of our lives indoors. And, although keeping the outside out does have its advantages it has also changed the microbiome of your home. Research shows that opening a window and increasing natural airflow can improve the diversity and health of the microbes in your home, which in turn benefit you.

Agricultural chemicals, glyphosate (Roundup) in particular is a known antibiotic and will actively kill many of your beneficial gut microbes if you eat and foods contaminated with Roundup.
Wash your dishes by hand instead of in the dishwasher. Recent research has shown that washing your dishes by hand leaves more bacteria on the dishes than dishwashers do, and that eating off these less-than-sterile dishes may actually decrease your risk of allergies by stimulating your immune system.

Avoid:

Antibacterial soap, as they kill off both good and bad bacteria, and contribute to the development of antibiotic-resistance.

Conventionally-raised meats and other animal products, as CAFO animals are routinely fed low-dose antibiotics, plus genetically engineered grains loaded with glyphosate, which is widely known to kill many bacteria.

Packaged foods, as they can contain emulsifiers such as polysorbate 80, lecithin, carrageenan, polyglycerols, and xanthan gum which appear to have an adverse effect on your gut flora. Unless 100% organic, they may also contain GMO’s that tend to be heavily contaminated with pesticides such as glyphosate.

Processed foods. Excessive sugars, along with otherwise “dead” nutrients, feed pathogenic bacteria.

Artificial sweeteners have also been found to alter gut bacteria in adverse ways.

Be Healthy always.

 

Omega-3 Fatty Acids – The Ultimate Beginner’s Guide

 

 

Young Woman With Fish Oil and Glass of WaterOmega-3 fatty acids are essential fats that you must get from the diet. These incredibly healthy fats have important benefits for your body and brain. However, most people who eat a standard Western diet are not eating enough omega-3 fats. Not even close. This is the ultimate beginner’s guide to omega-3 fatty acids.

 

 Omega-3 fatty acids are polyunsaturated fats that your body needs, but can not produce on its own. For this reason, they are classified as essential fatty acids.

The 3 Main Types of Omega-3 Fats

Fish

1. EPA (Eicosapentaenoic Acid)

EPA  is primarily found in fatty fish, seafood and fish oil. The main function of EPA is reduced inflammation . It has been found to be particularly effective against certain mental conditions, especially depression.

2. DHA (Docosahexaenoic Acid)

DHA is primarily found in fatty fish, seafood, fish oils and algae. The main function of DHA is being a structural component in cell membranes, particularly in nerve cells in the brain and eyes. It constitutes about 40% of polyunsaturated fats in the brain. DHA is very important during pregnancy and breastfeeding. It is absolutely crucial for the nervous system during development, and breast milk contains significant amounts of DHA .

3. ALA (Alpha-Linolenic Acid)

ALA is found in high-fat plant foods, especially flax seeds, chia seeds and walnuts. Despite being the most common omega-3 fat in the diet, ALA is not very active in the body. It needs to be converted into EPA and DHA in order to become active. Unfortunately, this process is highly inefficient in humans. Only about 5% gets converted into EPA, and as little as 0.5% get converted into DHA.

For this reason, ALA should never be relied on as the sole omega-3 source. Most of the ALA you eat will simply be used for energy.

Health Benefits of Omega-3 Fatty Acids

Woman Holding Bottle of Oil-Filled Capsules

Omega-3 fatty acids are among the most comprehensively studied nutrients on earth.

They have been shown to have powerful health benefits for various body systems.

  • Blood triglycerides: Omega-3 supplements can lower blood triglycerides significantly.
  • Cancer: Consuming foods high in omega-3 has been linked to reduced risk of colon, prostate and breast cancer.
  • Fatty Liver: Taking omega-3 fatty acid supplements can help get rid of excess fat from the liver.
  • Depression and Anxiety: Taking omega-3 supplements, such as fish oil, can help reduce symptoms of depression and anxiety.
  • Inflammation and Pain: Omega-3s can reduce inflammation and symptoms of various autoimmune diseases, such as rheumatoid arthritis. They are also very effective at reducing menstrual pain.
  • ADHD: In children with ADHD, omega-3 supplements can significantly improve various symptoms.
  • Asthma: Omega-3s may help prevent asthma in children and young adults.
  • Baby Development: DHA taken during pregnancy and breastfeeding can improve the baby’s intelligence and eye health.
  • Dementia: Some studies link a higher omega-3 intake to reduced risk of Alzheimer’s disease and dementia.
How Much Omega-3 to Take For Optimal Health

Cod Fish

There is no specific recommended daily intake for omega-3 fatty acids.

Mainstream health organizations like the World Health Organizations and European Food Safety Authority recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults.

For pregnant and breastfeeding women, it is recommended to add an additional 200 mg of DHA on top of the recommended intake.

Should You Take an Omega-3 Supplement?

Omega-3 Capsules Close Up

The best way to ensure optimal omega-3 intake is to eat fatty fish at least twice a week. However, if you don’t eat a lot of fatty fish or seafood, then it is probably a good idea to take a supplement. In fact, most of the studies on the benefits of omega-3 used supplements, so they can definitely be beneficial.

Good supplements with EPA and DHA include fish oil and krill oil. For vegetarians and vegans, taking a DHA supplement made from algae is recommended.

When it comes to omega-3 supplements, there are many choices and not all of them are good. Some supplements may even contain harmful compounds because of pollution in the sea.

Safety and Side Effects

Oil Capsules

When it comes to nutrition, more is not always better. Same as with many other nutrients, there is an upper limit to how much you should take. According to the FDA, taking up to 2000 mg of combined EPA and DHA per day from supplements is safe.

In high doses, omega-3s can cause blood thinning and excessive bleeding. Speak to your doctor if you have a bleeding disorder or are taking blood thinning medications.

Some omega-3 supplements, especially fish oil, can also cause digestive problems and unpleasant fish oil burps.

Foods High in Omega-3 Fatty Acids

Little Boy Holding FishHere are a few foods that are very high in omega-3:

  1. Salmon: 4023 mg per serving (EPA and DHA).
  2. Cod Liver Oil: 2664 mg per serving (EPA and DHA).
  3. Sardines: 2205 mg per serving (EPA and DHA).
  4. Anchovies: 951 mg per serving (EPA and DHA).
  5. Flax Seeds: 2338 mg per serving (ALA).
  6. Chia Seeds: 4915 mg per serving (ALA).
  7. Walnuts: 2542 mg per serving (ALA).

Other foods that are high in EPA and DHA include most types of fatty fish. Meat, eggs and dairy products from grass-fed or pasture-raised animals also contain decent amounts.

Several other common plant foods are also high in the omega-3 fatty acid ALA. This includes soybeans, hemp seeds and walnuts. Some vegetables also contain small amounts, including spinach and Brussel’s sprouts.

Omega-3 Fatty Acids Are Incredibly Important

There is a lot of controversy in nutrition, and it often seems like people can’t agree on anything. However, there is almost universal agreement about the importance of omega-3 fatty acids. They are among the most studied nutrients on the planet, and few things are as well supported by studies as their immense health benefits.

If you don’t eat fatty fish or seafood often, then you should seriously consider taking an omega-3 supplement. It is an incredibly simple but highly effective way to improve both physical and mental health, and may reduce your risk of disease down the line.

Be Healthy.

Chemicals can interfere with thyroid function

Dr Westin Childs

Here are several tips you can start doing today to ACTIVELY avoid the chemicals that are likely interfering with your thyroid function:

1. Stop touching receipts! Receipts have bisphenol-A (a known thyroid blocker) that is absorbed through the skin whenever you touch one.

2. Drink out of Glass containers: Avoid plastic containers, water bottles, and canned foods. These have BPA and aluminum in them.

3. Drink filtered water only: Get a reverse osmosis filter for your home. Remember that ANY filter is better than no filter, so just get something :)

4. Avoid plastic whenever possible: This mean plastic toys, food stored in plastic, food wrapped in plastic, etc. And never reheat or microwave food stored in plastic (this causes more chemicals to leach out).

5. Say no to hand me down plastic toys: Soft rubber manufactured before 2009 is made with Phthalates (another known thyroid blocker). This would be things like rubber duckies, not hard legos made of plastic.

6. Eat organic food and grass fed meats, if you have dairy make sure it is organic: Or better yet just ditch the dairy because it’s probably causing inflammation in your body :) But at least make sure to buy organic whenever you can.

7. Avoid fragrance: If you see the word “fragrance” or “parfum” on the label, run the other way! This is code word for Phthalates.

8. Check your cosmetics for chemicals: Use the resource “skin deep” by the environmental working group to grade your cosmetics based on how many hidden chemicals they have. The link is here: http://www.ewg.org/skindeep/

Start implementing these tips RIGHT away to avoid these chemicals. Your thyroid will thank you.