Brown vs White Rice – Which Is Better For Your Health?

Rice is a versatile grain consumed by people around the world. It serves as a staple food for many people, especially those living in Asia. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely […] The article "Brown vs White Rice – Which Is Better For Your Health?" appeared first on AuthorityNutrition.com

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6 Simple Changes & Routines That Will Turn You Into A Morning Person

It’s true that some people seem to wake up at the crack of dawn, bursting with energy, happiness and hunger, while the rest of us groggily open our eyes as the alarm sounds, feeling weak, tired and hard done by, and often hitting snooze until we’re already running late for the day. The good news? You can fix this! You might be more of a night owl than a morning lark, but by changing and adding some evening and morning habits and routines, and using food and exercise to your advantage, you can make your mornings brighter and happier…

 

The Science Of Night Owls And Morning Larks

There are a number of scientific studies conducted on night people and morning people, and the answer, to some extent, may lie in our genes. In a study of more than 89,000 people who submitted DNA to 23andMe through a spit sample, and filled out two online surveys, 75 per cent fell into the categories of either a night person or morning person. Researchers found 15 genetic variants linked to being a morning person, of which seven were near genes that are known to play a role in circadian rhythms. Some were also close to genes involved in sensing light from our eyes, suggesting that they may be related, telling the body when to be awake. Almost twice as many participants who identified as night people tended to suffer from insomnia than those who identified as morning people, and were about two-thirds more likely to suffer from sleep apnea.

According to the study, morning people were less likely to need more than eight hours of sleep, and they also tended to have a lower body mass index than those who identified as night people. However, the researchers were not able to confirm that one caused the other. What they did find was that the FTO gene, which has been linked to obesity, was more common in night people. Depression was also found to be more likely in participants who identified as night owls, however, there were no findings to suggest that one caused the other.

Despite genes potentially playing a key role in your natural preference of evenings or mornings, there are ways to assist your body and mind in winding down in the evening, getting a better night’s sleep, and waking up refreshed and happier in the morning…

It All Starts The Day Before

You can’t train your body and brain to wake up happy and refreshed early in the morning without first looking at your habits the previous day and evening. Without adequate restful sleep, your body cannot recover, recharge and heal. What you do during the day and throughout the evening, what you watch on television, and what you eat and drink all play a role in how you will wake up the next day. If, for example, you down a few glasses of wine along with a late-night heavy meal, or snack on sugary and processed foods before bed, you are not going to have a restful sleep. Your stomach should be empty when you go to bed, in order to give your body a rest, and to allow for a decent fast. It takes a lot of energy for the body’s metabolic and digestive systems to process food through the body, so if you go to bed full, even if you go to sleep, your body will still be working overtime. There are a number of daytime and evening routines and changes you can make to help you the next morning.

Exercise

Having a good exercise routine and fitness level in general helps you sleep, and therefore helps you rise in the morning after a good night’s rest. Certain jobs, like busy, stressful office jobs, can be mentally exhausting, making you feel like you could fall into bed every evening. However, just because you are mentally tired, it doesn’t mean you are physically tired, and this can affect how you sleep at night. Restless legs, fidgeting and a busy mind can keep you awake long after you were hoping to drift off, which, of course, has a roll-on effect to the morning when the alarm sounds and you haven’t had enough hours of sleep.

The best time to exercise is in the morning, for many reasons – one of them being that late-night exercise can actually keep you awake instead of helping you sleep. However, if you can’t fit in a morning workout or power walk, try to plan it for at least four hours before bed. Anything from brisk walking, yoga or running to gym classes, home workouts or swimming are great options – whatever you enjoy doing to ensure you stick with it. And the best option is to have a few different exercise options to stop it from becoming a mundane task. For example, if you walk every morning and exercise in the afternoon, you could keep your walking routine as usual and switch between different gym classes, swimming, yoga, Pilates and cycling in the afternoon.

Changes to make: Instead of exercising late at night, make time in the morning or during the day to help you get an earlier night’s sleep, fueling you to wake up the next morning.

Nutrition

You’d be amazed at how much of an effect the food you eat and the beverages you consume have on your sleeping patterns, mood and energy in the morning. Everything from what you eat for breakfast through to your dinner and evening snacks plays a role in how you feel when you wake up each morning. Going to bed too full or too hungry can both stop you from sleeping, and can cause your body to work overtime when it should be resting and healing. Drugs like nicotine, caffeine and alcohol can all affect your sleep, health and energy levels in the morning. Nicotine and caffeine are both stimulating substances that can disrupt your sleep, stop you from falling asleep and lower the quality of your sleep. Alcohol may help you drift off to sleep initially, but it can cause a disrupted sleep later in the night, and can make you feel sluggish, unhappy or sick in the morning.

Large quantities of sugar should be avoided as much as possible during the evening, especially in things like candy and sodas. Instead, opt for light healthy meals and herbal teas. You should try to consume dinner at least a few hours before bed, making it as healthy and natural as possible. There are plenty of quick, easy and healthy recipe options to choose from.

Changes to make: Eat dinner early and make it relatively light, healthy and natural. Avoid too much sugar, alcohol, caffeine and nicotine in the evenings.

In The Morning…

Now that we’ve covered the general necessities and important points for the day and evening before, we can move on to the morning of. When it comes to dragging yourself out of bed, you want something, or several things to motivate you. The thought of getting up, rushing around and somehow getting yourself out the door for a job that you’re not too passionate about doesn’t sound that appealing – especially in the winter months when you know it’s going to be dark and cold. There are simple ways, however, to entice yourself to get excited about rising in the mornings. By planning enjoyable routines or rituals, or even having something like a breakfast to get excited about, you will have a positive reason, or reasons, to get out of bed.

Those people you know who leap out of bed itching to start the day, who you call ‘morning people’, often aren’t actually using willpower. They’re using habits, which eliminate the need for self-control and decision-making. If you’ve already decided what you will eat for dinner, what time you will go to bed, what time you will turn the lights out, what time you will wake up, and what you will do in the morning, then there are no decisions left to be made until after your morning routine – well after you’ve risen from the bed. So, if you make the decision to eat that early healthy dinner and go to bed with the alarm set for eight or nine hours later, all you need to do is decide what your morning habits will be. Here are a few options to try, and you can get into a routine of following all of these morning rituals, or pick and choose the ones that work for you…

Coconut Oil Pulling

This may sound extremely strange and unappealing, but bear with me! While this seems like an unpleasant, and pretty annoying, task to have to wake up to, after doing it a couple of times, it might actually help get you out of bed. That’s because doing certain things that you know are good for you actually raises your self-esteem and makes you feel happier. Coconut oil pulling has a range of incredible health benefits, from cleaning and whitening your teeth to ridding your body of toxins that make their way to your mouth as you sleep. And with something as simple and easily achievable as coconut oil pulling, you will have a feeling of accomplishment and self-care first thing in the morning, before the day has even really started!

Drink Warm Lemon Water

This is another enjoyable, relaxing morning ritual that also comes with its fair share of health benefits, from kick-starting your metabolism and hydrating the body after sleep, to aiding weight loss and strengthening your immune system. But not only that, it is a habit that you will quickly slip into and look forward to, because of how great it makes you feel – fresh, hydrated detoxed and ready for food. Once you get used to this morning routine, it will be something you look forward to every day, and, like oil pulling, it is so easy. You simply boil the kettle, squeeze some lemon juice into a mug along with a slice of the lemon, add the boiled water, and let it cook for about 10 minutes, so that it’s just warm, not hot. Then just relax (sit outside if the weather is nice for some fresh air!) and sip the lemon water.

Stretch, Meditate Or Walk (Or Do All Three!)

All of these options are so addictive and so enjoyable in the morning. And if the weather allows, they are best enjoyed outside. That, of course, goes without saying for the walking! You could move onto this routine either before or after your lemon water. If you love walking, then that is a fantastic treat to enjoy every morning – whether it’s just a stroll in nature or a brisk heart-pumping power walk. Alternatively, on very cold mornings, or if you’re not a huge fan of walking, you could enjoy some gentle yoga stretches or a short sequence, waking up and stretching your muscles, opening your heart and building up energy in your body. You could also add a 10, 15, or 20-minute meditation or relaxation session in the morning to really improve your mood, sense of calm and ability to take on the day.

https://www.youtube.com/watch?v=WYP_W49o1vQ

 

Breakfast To Get Excited About

Whether it’s a healthy breakfast burrito, a poached egg with avocado and sourdough, porridge with fruit, or a delicious smoothie packed full of powerful ingredients, like oats, matcha, yogurt, chia seeds, frozen bananas, fruit and coconut water, if your breakfast is exciting, it will give you something to look forward to in the morning. The best way to put this plan into action is to have it prepared the night before. Have your pot ready on the stove with water and vinegar in it to turn on and poach your egg in the morning. Or make sure you have all the ingredients for your throw-together smoothie. Freeze pieces of banana, so that when you do feel like a smoothie, everything is ready to go. Breakfast should be quick and simple to make, but that definitely doesn’t mean it needs to be boring! Check out these exciting breakfast ideas and recipes to get you started.

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Easy Seitan Fajitas

Strips of high-protein seitan (cooked wheat gluten) make a great filling for these easy vegan seitan fajitas. What’s great about fajitas is that everyone participates in creating his or her own meal. It’s less work for the cook, fun for everyone at the table, and everyone can tailor the ingredients to suit personal tastes.

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30 Surprising Uses for Apple Cider Vinegar

Apple cider vinegar is a kitchen staple that has several impressive health benefits. Interestingly, it also has a ton of different beauty, household and cooking uses. Apple cider vinegar uses include cleaning, washing hair, preserving food and improving skin function. It can also be used in all sorts of recipes, including salad dressings, soups, sauces, […] The article "30 Surprising Uses for Apple Cider Vinegar" appeared first on AuthorityNutrition.com

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Weekly Plant-Based Dinner Plan, Aug. 29 – Sept. 2, 2016

If you live anywhere outside a city, this is the time of year when vegetable garden yields become  too much for the gardener. It’s a good thing we were lazy and didn’t to a garden this year, because every day, someone leaves tomatoes, squashes, cucumbers, and fruit on our doorstep — sometimes anonymously. I’m not complaining, mind you — it’s just very amusing.

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The 7 Best Types of Protein Powder

Protein powders are very popular among health conscious people. There are many types of protein powders, made from a wide variety of sources. Among the many options, it can be confusing to figure out which will provide the best results. This article lists 7 of the most popular types of protein powder. It also suggests […] The article "The 7 Best Types of Protein Powder" appeared first on AuthorityNutrition.com

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Plexus Slim Review: Weight Loss, Side Effects and More

Plexus Slim is a powdered weight loss supplement that you mix with water and drink. It’s sometimes called “the pink drink” because the powder turns the water pink. Plexus Slim is claimed to help you lose weight by making you feel more full. It is also claimed to help reduce blood sugar and cholesterol levels. […] The article "Plexus Slim Review: Weight Loss, Side Effects and More" appeared first on AuthorityNutrition.com

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Top 10 Health Benefits of Salmon (+ Recipe)

It’s true … there are plenty of fish in the sea. If you had to choose just one to put on your plate, though, salmon would definitely be a great choice! The fatty fish is a nutritional powerhouse that’s loaded with good-for-you Omega 3 fatty acids, protein, vitamins, and minerals. It’s for that reason that salmon is known as one of the healthiest foods on the planet.

 

1) Salmon Is Rich in Vitamin D

Throughout the years, we have been hearing a lot more about the importance of vitamin D. Numerous studies link a lack of this key vitamin to health issues such as depression, heart disease, various cancers, pregnancy problems, birth defects, poor bone health, and more. Now, here is another scary fact for you — nearly half of the U.S. population is vitamin D deficient.

Along with spending some more time in the sunshine, a great way you can boost your vitamin D level is to eat more fish, particularly salmon. Salmon is one of the best dietary sources of vitamin D. In fact, just one single serving of salmon contains more than an entire day’s recommended amount of vitamin D.

*You can find out if you are vitamin D deficient by taking a simple blood test. Talk to your doctor if you would like to be tested.

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2) Salmon Supports Heart Health

Salmon is an excellent source of Omega-3 fatty acids, which have major heart health benefits. According to The American Heart Association, consuming sufficient amounts of Omega-3 fats can lower a person’s high blood pressure and reduce the fatty plaques inside their artery walls. It can also reduce a person’s risk of arrhythmias (abnormal heartbeats), stroke, and heart attack.

In one study, researchers investigated the association between fish consumption and the risk of sudden cardiac death. To do this, they followed more than 20,500 male physicians in the U.S. for 11 years. In the end, they found that men who consumed fish at least once a week had a 50 percent lower risk of dying from a sudden cardiac event than men who ate fish less than once a month.

Doctors also say eating two servings of fish a week can lower your risk of stroke by as much as 50 percent.

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3) Salmon Is Considered a “Brain Food”

Omega-3 rich foods (including salmon) have been shown to benefit cognitive function in a variety of ways. Scientists say they can see a clear difference in people as young as toddlers. According to research published in the American Journal of Clinical Nutrition, children between the ages of 3 to 5 years old who consumed Omega-3 fats as infants scored higher on intelligence tests than children who didn’t include the key nutrient in their diet. This is far from the only study that links Omega-3 fats to children’s learning ability.

Other studies have linked low docosahexaenoic acid (DHA) levels with poor memory and lower reading skills. DHA is a type of Omega-3 fat that’s usually found in animal-based foods, such as salmon. This just goes to show that feeding your child salmon from a young age could be beneficial.

Don’t stop eating the delicious fish as an adult, though. Salmon’s brain-boosting benefits have been shown to improve adult brains too! Scientists link low Omega-3 fatty acid levels to cognitive aging, Dementia, and Alzheimer’s disease. While more research is needed, scientists believe DHA play a major role in helping protect against such devastating illnesses.

In one study that looked at senior citizens with age-related cognitive decline, scientists found those who took 900 milligrams of DHA every day scored slightly better on a computerized memory test than those who received a placebo.

In another study, seniors were broken into three groups: one group ate fish less than once a week, another ate fish once a week, and a third group ate fish twice a week. Throughout the study, they had to perform in-home cognitive assessments (three times over six years of follow-up). Researchers found seniors who ate fish once or twice a week showed a slower cognitive decline than participants who ate fish less than once a week.

So with all of these astounding results, you may be questioning “How?”

How do the Omega-3s in salmon actually impact our cognitive health? Well, according to researchers, Omega-3s can boost grey matter in the brain. They have found weekly consumption of baked or broiled fish to have a positive association with grey matter volumes. This is crucial for a healthy brain since grey matter is dark tissue in the brain that contains neurons that process information and store memories.

Please note: While many studies attribute salmon’s “brain food” status to its rich Omega-3s, other vitamins and minerals that are abundant in the pink fish do play a role in keeping the brain healthy too.

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4) Salmon May Improve Mood & Fight Depression

In the last section, we talked a little about grey matter in the brain and how it impacts our cognitive function. I told you that grey matter is tissue that helps the brain process information. Now, we’re going to dig a little deeper into that topic. 

Researchers at The University of Pittsburgh School of Health Sciences interviewed 55 healthy adults to determine their average intake of long-chain Omega-3 fats. Then, they used high-resolution MRIs to evaluate grey matter volume. They discovered participants who had high levels of long-chain Omega-3s also had higher volumes of grey matter in areas of the brain that are associated with emotional arousal. The findings suggest consuming Omega-3 rich foods, such as salmon, may “promote structural improvement in areas of the brain related to mood and emotion regulation, the same areas where grey matter is reduced in people who have mood disorders such as major depressive disorder.”

For this reason, researchers say people who eat salmon regularly are much less likely to fall into a slump of depression. Additionally, people who have already been diagnosed with depression and take anti-depressant medications may find adding salmon to their diet useful. In one study, researchers found people who took Omega-3 fatty acids in addition to their prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone.

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5) Salmon Supports Healthy Digestion

Dealing with digestive issues such as gas, bloating, and indigestion is both painful and embarrassing. If you are someone who is constantly running to the bathroom with an upset stomach, consider adding salmon to your diet.

The Omega-3s in salmon have been proven effective at fighting inflammation in the digestive tract. For this reason, salmon can help heal damaged intestines, which are common in people with gastrointestinal issues.

As a result of salmon’s anti-inflammatory effects, it can also offer relief to people suffering from Inflammatory Bowel Disease (IBD) symptoms. Crohn disease and ulcerative colitis are two types of IBD.

Additionally, if you are one of the 25-45 million Americans who suffers from Irritable Bowel Syndrome (IBS) then you may want to start eating salmon. Studies show the Omega-3 fatty acids in salmon can also help relieve IBS symptoms such as gas and abnormal stool.

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6) Helps Promote Healthy Bones & Joints

The Omega-3 fats in salmon have been known to improve bone strength and fight the common bone disease osteoporosis. In fact, some studies suggest people who don’t consume enough Omega-3 fats are more likely to suffer bone loss and deal with bone fractures. 

Additionally, the anti-inflammatory effects of salmon can help ease joint pain and morning stiffness for people who suffer from rheumatoid arthritis. 

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7) Salmon Supports Eye Health

Have you ever heard the term ‘age-related macular degeneration’ or simply ‘macular degeneration?’ It’s a common medical condition that results in blurred or no vision and typically impacts senior citizens. While there is no cure, there are things you can to lower your risk. They include:

• Go for routine eye exams
• Don’t smoke
• Exercise regularly
• Maintain a healthy weight
• Eat a healthy diet
• Include fatty fish, such as salmon, into your regular diet

In one study, researchers found participants who ate oily fish at least once per week – compared to less than once per week – cut their risk of developing “wet” macular degeneration in half. 

Other studies also link salmon consumption with helping cure dry eye syndrome.

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8) Salmon May Promote Better Sleep

Getting a good night’s sleep is important for our productivity level and overall health/well-being. Even though we’re constantly told we should get anywhere from seven to nine hours of sleep per night, many people are getting nowhere near that amount. While there are a few natural things you can do right now to promote a better night’s sleep (such as no caffeine past noon, take a detox bath before crawling into bed, do some light yoga stretches before bedtime, avoid the cell phone in bed, and read a book in bed), researchers have found adding fish to your regular diet can also help.

In one study, researchers assigned 95 men to one of two groups — a “fish group” or a “control group.” The fish group was given Atlantic salmon three times per week from September to February, and the Control group was fed an alternative meal (like chicken, pork, or beef). In the end, the fish group reported a positive impact on sleep and also daily functioning. Researchers say this may be related to salmon’s high amounts of vitamin D.

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9) Salmon Is Great For Your Skin

Did you know, the secret to better skin isn’t only what you put on top of it? While clinical creams and cleansers can definitely make a difference in your outer appearance, diet also plays a large role in your skin’s condition. Certain types of foods, such as dairy, have been linked to acne and other unwanted skin problems. On the flip side, eating a diet rich in Omega-3 fats can help reduce the signs and symptoms of conditions such as acne, eczema, and psoriasis. That’s because Omega-3s can help reduce inflammation, which is the underlying cause of many skin issues.

Consuming salmon once or twice a week can help keep inflammation at bay, fight free radicals that cause signs of aging, and also strengthen your skin cells. Altogether, this can result in a more youthful and glowing appearance. 

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10) Salmon Is Lower In Mercury Than Some Other Popular Fish

Fish, in general, are loaded with good-for-you nutrients and can improve various aspects of your health (as you just read). Here’s the problem with fish, though: they live in our polluted oceans. Due to heavy pollution in our oceans, most major waterways are contaminated with mercury, heavy metals, and various chemicals. These toxins directly affect our fish supply and the people who enjoy eating seafood. While some health experts say the mercury levels in fish aren’t a huge issue unless you’re eating it every day, it’s still something to be aware of. Certain fish contain higher levels of mercury than others, such as tuna. Salmon, on the other hand, is low on the contamination list, making it a safer option. 

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How To Choose The Best Salmon

When shopping for salmon, always go with wild-caught vs farm-raised. Watch this short interview with Dr. David Friedman to find out why and how you can tell which fish is wild-caught:  

https://www.youtube.com/watch?v=mIt223NEEsA 

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Recipes

Salmon is an extremely versatile dish. You can bake it, broil it, grill it, fry it, cover it in delicious herbs, turn it into burgers, or use it to make homemade sushi. Below are a few ways you can prepare a healthy and delicious salmon dish that you and your guests will love:

Easy Baked Lemon Garlic Herb Crusted Salmon – This dish takes just a few minutes to prepare and about 10 minutes to bake. All you do is coat your salmon fillet with grass-fed butter (or ghee), zested lemon, garlic, and a few other healthy herbs. Then, pop it in the oven and enjoy! It’s light, flaky, and full of flavor. 

Photo Credit: My Natural Family

Grilled Salmon Kebabs – These salmon kebabs are perfect for your next barbeque. Throw some lemon and salmon slices on a stick, coat them with healthy herbs, pop them on the grill, and enjoy. This dish is simple to make, fun to eat, and loaded with Omega-3 fatty acids, vitamins, and minerals. 

Photo Credit: Skinny Taste

Salmon Burgers With Avocado Salsa – If you like salmon and you enjoy guacamole then you are going to go crazy for these healthy salmon burgers. The burgers themselves do have breadcrumbs in them, but if you follow a gluten-free diet you can simply swap that out for quinoa or oatmeal. This dish is also loaded with healthy herbs that offer a huge flavor kick. Additionally, ditch the breaded bun to make this meal even healthier. 

Photo Credit: Laughing Spatula

Nori Salmon Rolls – This homemade sushi is much healthier than the store bought stuff since they don’t have any processed rice and are stuffed with veggies. These nori salmon rolls are great as an appetizer or a full meal – it just depends on how many pieces you want to eat!

Photo Credit: The Flexible Chef

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5 Myths About the Best Time to Eat Fruit (and the Truth)

Unfortunately, there’s a lot of misinformation about nutrition circulating on the internet. One common topic is the best time to eat fruit. There are claims about when and how you should consume fruit, as well as who should avoid it altogether. Here are the top five myths about the best time to eat fruit, along […] The article "5 Myths About the Best Time to Eat Fruit (and the Truth)" appeared first on AuthorityNutrition.com

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What Is The Healthiest Way to Cook and Eat Eggs?

Eggs are a cheap but incredibly nutritious food. They contain relatively few calories, but they’re packed with proteins, vitamins, minerals, healthy fats and various trace nutrients. That said, the way you prepare your eggs can affect their nutrient profile. This article explores the healthiest ways to cook and eat eggs. A Review of the Different […] The article "What Is The Healthiest Way to Cook and Eat Eggs?" appeared first on AuthorityNutrition.com

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Pink Himalayan Salt + Matcha Green Tea Powder = Super Salt

Even though we do need some salt, too much isn’t healthy. We need to be careful how much salt we put into our bodies. I know some people who don’t use salt at all and just take what they need from whole foods.

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15 Remedies for Sore Throat

A sore throat can be very uncomfortable. The main symptom is pain and irritation in the throat, especially when you swallow. Sore throat occurs as part of your body’s immune response to many viruses and some bacteria. Your natural immune response leads to inflammation and swelling of the mucous membranes in the throat. Fortunately, there […] The article "15 Remedies for Sore Throat" appeared first on AuthorityNutrition.com

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Water Intoxication – When You Drink Too Much Water

All the cells and organs in your body need water to function properly. Because of this, you need to constantly replace water lost through sweat, urine and breath. Not drinking enough water can cause symptoms such as fatigue, dizziness and muscle cramps. Conversely, drinking way too much water can also cause a serious condition called […] The article "Water Intoxication – When You Drink Too Much Water" appeared first on AuthorityNutrition.com

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Raw Chocolate Macaroons

These raw chocolate macaroons are a perfect snack for your sweet tooth! With a hint of sweetness, chocolate and coconut these cookies will become your new favorite go to snack.Recipe and photo by Laura Marquis, from

8 Health Benefits of Probiotics

Probiotics are live microorganisms that can be consumed through fermented foods or supplements (1). More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health […] The article "8 Health Benefits of Probiotics" appeared first on AuthorityNutrition.com

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Good Carbohydrates vs. Bad Carbohydrates: Debunking The Myths

Carbohydrates… So irresistible yet so fattening…Not to mention that they are non-essential and increase the risks of diseases like cancer, neurological disorders, heart disease and diabetes! That must be true, right?

I mean with the innumerable articles on the wild, wild web claiming that carbohydrates make you fat and sick, there must be some universal truth that all carbohydrates are bad. (I really don’t like classifying a food as being ‘good’ or ‘bad’ but unfortunately that’s how most of us seem to view foods nowadays…) But then you have others (including dietitians) claiming that carbohydrates are crucial for optimal health and should make up the bulk of your calories! So which is which? I’ll set the record straight in this article. Plus I’ll also help you figure out how many carbohydrates YOU want to be eating. So keep reading and spread the word.

The world of nutrition is rarely black and white. And lumping all carbohydrates together in the ‘villain food group’ is kind of like saying that all the Baldwin brothers are the same. Keep scrolling to get what I mean.

‘Bad’ carbohydrates a.k.a. ‘refined’ carbohydrates

The following are examples of refined carbohydrates:

• Products containing high fructose corn syrup, any form of sugar or syrup
• All desserts
• Breads and crackers made from grains
• Most cookies, cakes, muffins
• Most commercial sauces (most of them contain some form of added sugar)
• Sweetened beverages like sodas and commercial fruit juices or smoothies
• Most breakfast cereals

Refined carbohydrates are unhealthy because (just to name a few reasons):

• They cause blood glucose levels to increase and this glucose reacts with proteins in the body to form advanced glycation end products (AGEs). These AGEs prevent cells from functioning normally and render them more vulnerable to oxidative damage – this, in turn, increases inflammation in the body.
• Chronically high blood glucose levels will force the body to produce more insulin – this can cause the cells to become insulin resistant. In fact, consumption of refined carbs has been linked to a greater risk of diabetes.
• The more insulin your body produces, the greater your risk of cancers.
• They trigger the release of various hormones including leptin, a hormone that makes you hungrier.
• They increase triglyceride levels which increase the risk for heart disease.
• They can worsen gout and depression.

 

 

‘Good’ carbohydrates a.k.a. ‘whole’ carbohydrates

To put it simply, whole carbohydrates are those your grandmother would recognize. These include:

STARCHY VEGETABLES

• Acorn squash (30g of carbohydrates per cup)
• Butternut squash (44g of carbohydrates per cup)
• Breadfruit (60g of carbohydrates per cup)
• Cauliflower (5g of carbohydrates per cup)
• Jicama (12g of carbohydrates per cup)
• Plantain (8g of carbohydrates per cup, cubes)
• Pumpkin (46g of carbohydrates per cup)
• Rutabaga (12g of carbohydrates per cup)
• Sweet potatoes (37g of carbohydrates per 1 large)
• Taro (46g of carbohydrates per cup)
• Yam (37g of carbohydrates per cup)
• Yuca (78g of carbohydrates per cup)

As you can see, wheat flour didn’t make the cut. But this doesn’t mean you have to forego pizza. Try the following recipe and let me know what you think.

FRUITS

• Banana (1 medium: 27g of carbohydrates)
• Grapes (16g of carbohydrates per cup)
• Orange (1 medium: 18g of carbohydrates)
• Pear (1 medium: 27g of carbohydrates)
• Strawberries (12g of carbohydrates per cup)

Here are some reasons (just to name a few) why you might want to consider consuming a diet that includes carbohydrates from real, whole foods:

• Quality carbs can improve cortisol levels (you’ll see why this is important in myth # 4 below) as well as increase GABA, the calming hormone.
• High quality carbs improve sleep quality and help reduce stress.
• The diet will provide you with microbiota-accessible carbohydrates – inadequate consumption of this type of carbs can lead to various inflammatory diseases. That’s because, without these carbs, your body will be unable to produce sufficient short-chain fatty acids that help control inflammatory processes in the body.
• These carbs are beneficial for fertility.

Myth 1: Carbohydrates are inherently fattening.

To understand why this is a myth, it will help to understand the basics of carbohydrate metabolism – don’t worry; I’ll keep it very short and sweet (pun not intended).

You see, when we eat carbohydrate-containing foods, the body will break down the carbohydrates into various types of sugars including glucose. As blood concentrations of glucose increase, the pancreas will secrete insulin which will then allow glucose to enter the cells (especially in the liver and muscles) where the glucose will be used as energy.

Now, another function of the hormone insulin is that it is involved in body fat storage. And this is why low-carb advocates will tell you that carbohydrates make you fat.

But that’s over-simplifying stuffs since, again, not all carbohydrates are equal. If you’re still not convinced, then consider an apple and one plain, old-fashioned doughnut (both contain about 25g of carbohydrates).

Which one do you think will cause your blood glucose levels to increase faster? The doughnut? That’s correct because, unlike the apple, the doughnut does not contain much fiber (4.4g vs. 0.8g of fiber to be precise). And as you probably know, fiber helps delay glucose absorption in the bloodstream.

Which one is more likely to keep you full? That’s right; thanks to its higher fiber content, the apple is much more satiating than a piece of doughnut. Plus processed foods such as donuts tend to contain various types of additives that really mess with the hunger-suppressing hormone leptin.  

The unbiased truth: The type and quality of carbohydrates you consume will determine how your body responds to them.

Myth 2: Humans are not supposed to eat carb-rich diets.

Those who perpetuate this myth will usually back their claim with the argument that traditional hunter-gatherer societies consumed very low carb diets. This is exactly what we call cherry-picking – while it is true that some populations did get only 3% of their total energy intake from carbohydrates, others got as much as 50% of their total calories from carbohydrates depending on the latitude where they lived.

For instance, fruits, vegetables, honey and starches were not readily available to populations living at latitudes that are far from the equator. As such, these populations were likely to get fewer than 20% of their calories from carbohydrates.

Another argument that doesn’t seem to want to die is that hunter-gatherer populations that lived in very cold environments – such as the Inuits – remained in nutritional ketosis for extensive periods of time. The reasoning behind this claim is that if the Inuits couldn’t get access to fruits and other carb rich foods, then it would mean that their carbohydrate intake was very low and this would put them in a recurrent nutritional ketosis state. Well, in theory, the reasoning makes sense but those who propagate this claim fail to realize that Inuits also consumed a high protein diet. This prevented ketosis from occurring as reported by various studies.

And did you know that the traditional Inuit would also:

• Chew the skin of the unicorn-whale which contains an impressive amount of glycogen (and thus supplies an adequate amount of carbohydrates)?
• Consume walrus liver which is also rich in glycogen?
• Gather berries, seaweeds, nuts, corms and tubers when available?
• Eat the seeds and roots gathered by mice for the winter season?

The unbiased truth: Carbohydrate consumption varied a lot across ancient cultures and even those who did not have easy access to carbohydrate-rich foods would make an extra effort to get some.

Myth 3: The only way to lose weight is by going on a ketogenic diet.

While ketogenic diets can be useful for those individuals trying to lose weight, it does not mean that anyone who needs to lose weight has no choice but to go on a ketogenic diet.

It is commonly thought that the less carbohydrates you eat, the more weight you’ll lose. While moving from a high carb diet to a low carb one will definitely help you shed body fat fast, trying to eat fewer and fewer carbohydrates will not necessarily lead to faster weight loss.

In fact, in a recent study, eminent researchers aimed to test the carbohydrate-insulin hypothesis (which goes something like the more carbohydrates you eat, the more your insulin levels rise and the more fat you gain). To do so, they kept 17 volunteers who were either overweight or obese in a metabolic ward for eight weeks and proceeded as follows:

• During the first 4 weeks, the subjects consumed 2,739 calories on a high carbohydrate diet consisting of 50% carbohydrates, 15% protein and 35% fat.
• After these 4 weeks, the participants were then switched to a very low carbohydrate, ketogenic diet comprising of 5% carbohydrates, 15% protein and 80% fat. They consumed 2,738 calories per day.
• Every two weeks, the participants’ body composition was measured using the gold standard method known as dual energy X-ray absorptiometry (DXA).
• The study participants did not have access to non-study foods and exercised for 30 minutes every day.

The results of the study indicated that:

• Despite supplying enough calories to prevent weight loss, both diets caused weight loss.
• The participants lost an average of 1.1lb of body fat over the last two weeks of the high carbohydrate diet.
• The ketogenic diet promoted rapid weight loss but this was due to a quick decrease in water weight as can be expected from a low carbohydrate diet.
• The participants lost body fat much slower on the ketogenic diet than on the high carbohydrate one – during the first two weeks, they lost only a total of 0.4lb. This increased to 0.7lb over the last two weeks.
• During the one month on the ketogenic diet, the participants lost the same amount of body fat (1.1lb) as they did during the two weeks on the high carbohydrate diet.
• Insulin levels dropped by 47% on the ketogenic diet.

But people do lose a lot of weight when they try a ketogenic diet!

I hear you and this is exactly the point I’m trying to make. Some people do lose weight on a ketogenic diet and that’s usually because, when they consume ketogenic diets outside the lab, they typically end up decreasing their caloric intake. That’s often because they either eat more protein-rich foods or high-fiber foods – both have a high satiety effect – or they tend to eat less than they need to because many are still uneasy about eating a lot of dietary fat.

However, there are others who don’t lose much weight when they try ketogenic diets. This could be due to regulation of various hormones, including cortisol, which inevitably increases when you go low carb. That’s because the body needs to create glucose for those few cells that cannot run on ketone bodies. While this is a normal mechanism, cortisol production can go awry if you:

• Have adrenal fatigue
• Don’t get enough sun exposure
• Are under too much stress
• Do not get sufficient quality sleep on a regular basis

The unbiased truth: Considerably decreasing your carbohydrate intake without improving your overall diet and lifestyle will not necessarily facilitate body fat loss.

Myth 4: Low carbohydrate diets cannot harm anyone.

While numerous individuals do great on a low carbohydrate diet, some people can actually adversely affect their health if they don’t eat enough carbohydrates. These include:

• Pregnant women – If you’re pregnant, you might want to avoid restricting your carbohydrate intake unless you have diabetes or a serious neurological condition. You see, sufficient carbohydrates are needed during pregnancy to ensure that your baby’s brain will develop and grow optimally. Plus if you cut out carbohydrates, you’ll probably also be increasing your protein intake – this can be a problem if your protein intake is greater than 25% of your total calories as this can cause your baby to be born underweight. A high protein intake during pregnancy has also been linked to increased perinatal morbidity and mortality for the baby.

• Athletes – I agree that some athletes thrive on low carbohydrate diets. However, there are many others who don’t. If you’ve been on a low carbohydrate diet for months and you notice that (i) your weight isn’t budging (or it is increasing) and/or (ii) your performance is dwindling, and/or (iii) you need more time to recover from your workouts, then it might be that you’re not cut out for a low carb diet in addition to regular intense training. Your best bet: experiment with various amounts of carbohydrates and observe how your weight, performance and recovery time change.

• Individuals with hypothyroidism – When you eat a low carbohydrate diet, your insulin levels will usually be quite low. And if you have hypothyroidism, you may want to remember that, for your thyroid to function properly, your body needs insulin to convert the inactive T4 hormone to the active T3 hormone. So, if you’re on a low carb diet and you notice that hypothyroid symptoms are suddenly popping up, you might want to consider increasing your carbohydrate intake (and, of course, getting your thyroid tested).

• Individuals with adrenal fatigue (HPA axis dysregulation) – In adrenal fatigue, cortisol is the primary hormone that gets out of balance. And guess what? Low carb diets have been found to increase cortisol levels! In other words, low carbohydrate diets can be an additional stressor in susceptible individuals who might be at even greater risk of adrenal burnout if they are exercising too much, have a stressful life or are not enjoying enough quality sleep. Plus individuals with adrenal fatigue often have low GABA levels – this hormone helps you feel calm.

• Individuals with impaired gut health – When you eat a very low carbohydrate diet, your intake of soluble fiber and resistant starches (prebiotics) will probably be low since these fibers and starches are found in foods containing moderate to high amounts of carbohydrates.  And without these probiotics, your gut flora will not be able to flourish optimally and produce vital gut-healing substances such as butyrate and other short chain fatty acids. In the long run, this can lead to gut dysbiosis which can pave the way for various conditions ranging from obesity and diabetes to autoimmune disorders and skin disease.

Very important note: If you really need to be on a low carbohydrate diet and you cannot consume more prebiotics for whatever reason, then you may want to supplement with FOS powder or resistant starch-rich unmodified potato starch (unless you have an autoimmune condition).

Note: I’ll help find out how many carbs you need at the end of this article.

The unbiased truth: For some individuals, a higher carbohydrate diet can lead to increased weight loss, improved mood and energy levels, healthier skin, normal menstrual function, better sleep and more.

Myth 5: Low carbohydrates diets are dangerous and useless.

Both research and my professional experience have shown that low carbohydrate diets can be powerful therapeutic tools for conditions such as:

• Overweight and obesity (remember that a decrease in carbohydrate intake is also usually accompanied by a decrease in the overall amount of food consumed)
• Diabetes types 1 and 2 as well as regularly high blood glucose levels
• The metabolic syndrome
• Polycystic ovarian syndrome (PCOS)
• Traumatic brain injury
• Epilepsy
• Alzheimer’s and Parkinson’s diseases as well as other neurological conditions
• Anxiety and depression

Note: Yes, these conditions can be treated with a low-carb approach. And it is likely that a diet high in refined carbs contributed to the development of these conditions. However, we cannot put all carbs on the same boat and say that all carbs are bad.

The unbiased truth: There are numerous health conditions that would benefit from a low carbohydrate or ketogenic diet.

How many carbohydrates do you need?

Please note that the following is just a rough guide based on my professional experience – you would greatly benefit from working with a dietitian to determine exactly how much carbohydrates your body needs. Because everyone is different and we all have varied needs.

Let’s start by considering the following vulnerable populations:

• Women with fertility issues: 30% of total calories from carbohydrates.
• Pregnant women and nursing mothers: 30% of total calories from carbohydrates and about 15% of total calories from protein.
• Athletes: Usually a minimum of 20% of total calories from carbohydrates especially if training more than 4 days a week.

Now, let’s move to the various carbohydrate ranges you can consider experimenting with:

1. Very low: 30 to 50g per day (ketogenic or extremely low carb diets).

Indicated for: Neurological disorders and severe blood glucose disturbances.

Note: Avoid going below 50g of carbohydrates per day for an extended period of time and keep 30g of carbohydrates per day for an occasional day.

2. Low: 50 to 75g per day (typical low carb diets).

Indicated for: Weight loss, regulating blood glucose levels, mood disorders and digestive issues.

Consider starting at 50g if you aren’t consuming more than 75g of carbohydrates now and need to lose weight. If you’re used to having carbs at all your meals, then start at 75g.

3. Medium: 75 to 100g per day.

Indicated for: Weight maintenance, adrenal fatigue, familial hypercholesterolemia, hypothyroidism.
This range is also a sustainable level for most of my patients.

4. High: 100 to 150g per day.

Indicated for: Highly active individuals, those trying to gain weight or muscle, people with a high metabolism and pregnant or breastfeeding women.

Compared to the Standard American Diet on which people consume at least 300g of carbs per day, this is low carb. If you need to gain weight or are moderately to highly active, go for 125 to 150g of carbs per day.

Once you’ve selected your starting level, follow the following steps:

• Determine which type of carbs and how many carbs you want to eat – this includes the number of fruits you’ll have per day as well as your daily number of servings of starchy vegetables.
• Think about when you’ll consume the carbs – I suggest you try distributing your carbs evenly between each meal.
• Stick to a routine (for at least 5 weeks) in terms of meal size, meal timing, number of meals and the distribution of macronutrients in your meals.
• Evaluate the following throughout the day: your energy levels as you go through the day, how well you sleep, your weight, your performance level when you exercise and how you feel emotionally.
• Monitor your blood glucose levels when you wake up in the morning, 1 hour after each meal and just before going to bed.

And here’s how to interpret and act on your data.

• You’re happy with your weight, you’re not tired or stressed out and your blood glucose levels are optimal – by all means, continue with the amount of carbs you are currently eating.
• You need to lose weight and/or your blood glucose levels are high, then decrease your carb intake provided that you’re getting enough quality sleep and eating regular, healthy meals. If that’s not the case, instead of reducing your carbohydrate intake, try to remedy to these other factors first.

As you can see, there is no one-size fits all approach when it comes to carbohydrate consumption (and overall nutrition). In fact, we can adjust to a broad range of carbohydrate intake and be perfectly healthy if we consume an anti-inflammatory diet that protects the gut.

 

from Bembu http://ift.tt/2bdcbD2

Weekly Plant-Based Dinner Plan, August 22 – 26, 2016

The last full week of August finds many of us getting ready to send the kids back to school, wrapping up vacations, and preparing to get back to the “real world.” I’m ready for the crisper days of fall; how about you? Meanwhile, let’s enjoy some more tasty summer fare.

from Vegan & Vegetarian Recipes: VegKitchen.com http://ift.tt/2bbtx6N