Category: Nutrition

August 4, 2017

how to soak raw nutsNuts and seeds are great nutrient-dense snacks or additions to dishes, but they contain  phytic acid and enzyme inhibitors that can interfere with your ability to absorb nutrients. All plants contain phytic acid to some degree, but nuts and seeds, grains, and legumes typically contain the highest levels.

Soaking (and sprouting), nuts and seeds can help in reducing the action of the phytic acid and enzyme inhibitors and make the nutrients more available to your body.

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July 25, 2017

high protein breakfast for weight lossHow many times have you heard the comment that “breakfast is the most important meal of the day?”   The University of Missouri recently published a study to actually show that – YES – a high protein breakfast definitely plays a role in weight management. Over a 12 week period, the research team had two groups of overweight teens who typically skipped breakfast, eat either a normal protein breakfast or a high protein breakfast. (A third control group did not eat any breakfast).

What do you think were the results? The group who ate the high protein breakfast actually reduced their daily food intake by 400 calories, lost body fat mass and had more stable blood glucose levels than the other groups. The group who ate a normal protein breakfast or completely skipped breakfast gained weight and were more prone to snacking and getting blood sugar spikes.

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July 25, 2017

health benefits of brazil nutsBrazil nut trees are native to regions in Brazil, Peru, Venezuela and the Guianas. These trees can grow up to 160 feet tall and live up to 700 years old. Each mature tree can bear up to 300 fruit pods in a season. They are a staple energy source for native Amazonians even today.

Their delicious nuts provide protein and other essential nutrients with selenium being high on the list. Brazil nuts are dense in calories and high in mono-and polyunsaturated fats which help to lower LDL or the “bad cholesterol” and raise HDL , the “good” cholesterol.  They also include a rich supply of vitamin E, vitamin B-complex, magnesium, phosphorous, copper, manganese and potassium.

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July 10, 2017

probiotics for healthDid you know that Probiotics can help your mood?

For thousands of years, clinicians have observed a connection between the gut, brain, and overall health. Hippocrates is famously quoted as saying “all disease begins in the gut.” This should not come as a surprise to anyone who has ever experienced gastrointestinal (GI) symptoms like diarrhea, indigestion, or abdominal discomfort in response to changes in their emotional state. The gut and brain communicate through neural, endocrine and immune pathways. It has become increasingly clear that interactions with intestinal microbiota play an important part in this communication.

Recent insights into the role of the human microbiota in cognitive and affective functioning have led to the hypothesis that probiotic supplementation may act as an adjuvant strategy to ameliorate or prevent depression.  In a recent research study (Reference below), 20 healthy participants without current mood disorder received a 4-week probiotic food-supplement intervention, while 20 control participants received an inert placebo for the same period. In the pre- and post-intervention assessment, cognitive reactivity to sad mood was assessed using the revised Leiden index of depression sensitivity scale. It was exciting to see that the participants who received the 4-week multispecies probiotics intervention showed significantly reduced depression, less repetitive negative thoughts and less aggressive thoughts. Yeah probiotics!

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July 10, 2017

healthy skin hair nailsSummer is a great time to show-off your healthy skin, hair and nails! The condition of your skin, hair and nails is a reflection of your overall state of health. A variety of factors can affect their condition, including your exposure to tobacco smoke, sun damage, medications, drug use, and nutritional status.  Guess what is the best way to keep these parts of you looking shiny and healthy – a well-balanced diet! Be sure you are eating a lot of vegetables and fruits along with a smaller portions of protein, healthy fats and grains.

Sometimes vitamin supplementation is needed to support your body, especially if your thyroid gland is under stress (which can lead to pale skin, dull hair and brittle nails). Vitamin formulas for healthy hair, skin, and nails contain many of the same nutrients that your entire body needs for growth and maintenance of cells such as Biotin, the B vitamins, Vitamin D, Zinc, Vitamin C & E, and essential fatty acids (omega-3 and omega-6). These vitamins also support the production of keratin which is the essential building block for your skin, hair and nails. Talk to your wellness practitioner about the following key supplements that can give strength and shine to your hair, skin, and nails.