The Role of Meal Planning in Dietary Success

Meal planning is a strategy that involves selecting and organizing meals in advance. This approach can make it easier to maintain a nutritious diet. By planning ahead, individuals can ensure they have the necessary ingredients for balanced meals, thus reducing the likelihood of opting for less nutritious, convenience foods.

One key benefit of meal planning is its role in controlling portion sizes. By pre-determining meal components, individuals can better manage the quantity of food consumed, which is important for maintaining a healthy weight. Moreover, meal planning can contribute to a more diverse diet by encouraging the inclusion of a variety of foods, thus promoting a wider intake of essential nutrients.

Incorporating Balance and Variety

A well-planned meal includes a balance of carbohydrates, proteins, and fats, along with essential vitamins and minerals. Carbohydrates, found in foods like whole grains, fruits, and vegetables, provide the body’s main source of energy. Proteins, vital for the repair and building of body tissues, can be sourced from meat, dairy products, and legumes. Fats, though often misunderstood, are necessary for nutrient absorption and cell function and can be found in nuts, seeds, and oils.

Including a wide range of fruits and vegetables in meals can ensure an adequate intake of vitamins and minerals. These nutrients play critical roles in body functions, such as immune response, energy production, and bone health.

Strategies for Effective Meal Planning

Effective meal planning involves several steps:

• Creating a Meal Calendar: A weekly meal calendar can guide grocery shopping and reduce food waste.
• Grocery Shopping with a List: Shopping with a list based on the meal plan helps in purchasing only necessary items, avoiding impulse buys.
• Preparing Ingredients in Advance: Prepping ingredients, like chopping vegetables or marinating proteins, can save time during busy weekdays.
• Flexible Planning: While having a plan is beneficial, it’s also important to be flexible and adjust according to changing schedules or preferences.

Dietary Considerations and Adaptations

Individual dietary needs and preferences play a significant role in meal planning. For those with specific dietary restrictions or goals, such as low-carbohydrate diets or plant-based eating, meal plans can be adapted to meet these requirements. For example, someone following a vegetarian diet might focus on plant-based protein sources like beans, lentils, and tofu.

Exploring Diet Plans and Their Reviews

There are many diet plans available. However, before you choose one, looking for reviews is important. For instance, a New Jersey-based DNA diet plan known as NJ diet has many positive NJ Diet reviews, which is reflective. Such reviews can provide insights into the effectiveness and practicality of different diet plans.

The Role of Technology in Meal Planning

In the current era, technology plays a significant role in simplifying meal planning. Numerous apps and websites offer meal-planning services, recipe suggestions, and grocery shopping lists. These tools can personalize meal plans based on dietary preferences, health goals, and even genetic profiles, as seen in certain diet plans.

Challenges in Meal Planning and Overcoming Them

Despite its benefits, meal planning can sometimes be difficult. Time constraints, lack of culinary skills, and budget limitations are common obstacles. To overcome these, one could:

• Use simple recipes with fewer ingredients.
• Batch cook and store meals for the week.
• Opt for budget-friendly ingredients and shop in bulk.

Integrating Meal Planning Into Daily Life

Adopting meal planning into daily life requires a blend of commitment and flexibility. To integrate this practice effectively:

• Start Small: Begin by planning meals for a few days rather than a whole week to avoid feeling overwhelmed.
• Involve Family Members: Including family members in the meal planning process can cater to everyone’s preferences and makes it a shared activity.
• Use Themed Nights: Having themed dinner nights, like ‘Taco Tuesday’ or ‘Soup Sunday’, can add an element of fun and predictability to meal planning.

Consistency is key. Gradually, as meal planning becomes a habit, it can significantly reduce the daily stress of deciding what to eat, while ensuring that meals are balanced and nutritionally sound.

Nutritional Education and Meal Planning

Understanding the basics of nutrition can greatly enhance the effectiveness of meal planning. Basic nutritional education covers:

• Macronutrients and Micronutrients: Knowledge about carbohydrates, proteins, fats, vitamins, and minerals is essential for creating balanced meals.
• Reading Food Labels: Learning to read and understand food labels can help in making informed choices about the foods to include in the meal plan.
• Portion Control: Understanding portion sizes helps in preparing meals that meet energy needs without leading to overconsumption.

Educational resources such as online courses, books, and workshops can provide valuable information for those looking to deepen their understanding of nutrition.

The Environmental Impact of Meal Planning

Meal planning can also have a positive impact on the environment. Meal planning contributes to more sustainable eating practices by reducing food waste and encouraging the purchase of local and seasonal produce. Planning meals can lead to:

• Reduced Food Waste: Buying only what is needed and using leftovers creatively can significantly cut down on food waste.
• Support for Local Farmers: Purchasing local produce supports the local economy and reduces the carbon footprint associated with food transportation.
• Seasonal Eating: Eating seasonally ensures a variety in diet and often means fresher, more flavorful food.

Conclusion

Meal planning is a practical approach to maintaining a nutritious diet. Enabling control over ingredients, portions, and food variety can contribute significantly to a person’s health and wellness goals. Adapting meal plans to individual needs, utilizing technology, and overcoming common challenges can further enhance the effectiveness of this strategy. While planning meals is just one aspect of a healthy lifestyle, its cumulative benefits can lead to long-term dietary success and overall well-being.

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Understanding the Importance of Nutrition in Home Care

In the world of home care, getting the right nutrition involves more than just preparing meals. It requires a thorough understanding of a person’s dietary needs. For seniors and individuals dealing with chronic illnesses, proper nutrition helps boost immune function, supports healing, and assists in managing various health issues. Nutrition becomes even more crucial within home care services as it significantly influences an individual’s quality of life and recovery from illness or surgery. 

Personalized Meal Planning 

Home care nutrition services start with a personalized touch. Nutrition experts and caregivers evaluate the dietary needs of care recipients by considering factors such as age, medical conditions, allergies, and taste preferences. From this assessment, a tailored meal plan is created, making sure each meal is not only nutritious but also enjoyable. This encourages individuals to sustain a healthy and consistent eating pattern.

Balanced and Nutrient-Rich Meals

A well-rounded diet is vital for individuals relying on home care services, particularly for those with compromised immune systems or ongoing health concerns. Caregivers and nutrition specialists prioritize offering meals that consist of an array of nutrients like proteins, carbohydrates, healthy fats, vitamins, and minerals. This balanced approach fuels the body, promotes muscle strength, and improves cognitive function – ultimately enabling care recipients to uphold their independence and vigor.

Dietary Restriction Management

Many individuals receiving home care services may have specific dietary restrictions due to conditions like diabetes, hypertension, or food allergies. Nutritionists and caregivers are trained to manage these restrictions effectively. They create meals that adhere to these limitations while ensuring that the food remains flavorful and satisfying. This expertise ensures that individuals with specialized diets receive proper nourishment without feeling deprived or restricted.

Encouraging Hydration

Adequate hydration is often overlooked but is just as vital as proper nutrition. Home care services emphasize the importance of staying hydrated, especially for seniors who might be prone to dehydration. Caregivers ensure that care recipients have access to water throughout the day and incorporate hydrating foods like fruits and soups into their meal plans.

Mealtime Support and Social Interaction

Home care nutrition services extend beyond the preparation of meals; they encompass the entire dining experience. Caregivers often provide mealtime support, ensuring that care recipients are comfortable and receive assistance if needed. Additionally, sharing meals with a caregiver can provide valuable social interaction, reducing feelings of isolation and promoting emotional well-being.

Monitoring and Adaptation

The nutritional needs of an individual can change due to various factors such as illness, recovery, or a shift in health conditions. Home care nutrition services are dynamic and responsive, meaning that nutritionists regularly monitor the care recipient’s health and adjust meal plans accordingly. This adaptability ensures that the individual’s changing needs are met effectively, promoting continuous health and well-being.

Enhancing Quality of Life Through Nutritious Care

Home care nutrition and meal planning services are not merely about sustenance; they are about enhancing the quality of life for individuals receiving care at home. By providing personalized, balanced, and delicious meals, caregivers and nutritionists contribute significantly to the overall health and well-being of care recipients. Through these services, individuals can maintain their independence, boost their immunity, and enjoy a higher quality of life, even in the comfort of their own homes. Proper nutrition, combined with the expertise and compassion of home care providers, ensures that individuals receiving care at home can lead fulfilling, healthy, and vibrant lives.

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Meal Replacement Protein Bars

Protein bars are a popular choice for meal replacement due to their high protein content. You should look for meal replacement protein bars that contain at least 15 grams of protein per serving. In addition to this, opt for protein bars with natural ingredients and minimal added sugars. These bars are not only a quick and convenient source of protein but also supply essential amino acids, which are crucial for muscle recovery and growth. They are an excellent option for individuals looking to build lean muscle mass or those seeking a post-workout snack.

Greek Yogurt

Greek yogurt is an excellent meal replacement snack, packed with protein, calcium, and probiotics. It offers a creamy and satisfying texture while keeping you full for longer. You should choose plain, unsweetened Greek yogurt and add your own toppings, such as fresh berries or a sprinkle of granola, to control the amount of sugar and customize the flavors. Greek yogurt is not only delicious but also promotes gut health, strengthens bones, and supports a healthy immune system.

Nut Butter Packs

Nut butter packs, such as almond or peanut butter, are a convenient and nutritious option for meal replacement. They provide a good balance of healthy fats, protein, and fiber, which help to keep you satiated. Make sure to choose nut butter packs without added sugars or unhealthy oils. You can enjoy them on their own, spread on whole grain crackers, or paired with fruit slices for an extra nutrient boost. Nut butter packs are rich in vitamins, minerals, and antioxidants, making them a fantastic choice for a quick and nourishing snack.

Meal Replacement Shakes

Meal replacement shakes are a classic choice when it comes to quick and balanced nutrition. Look for healthy meal replacement shakes that are low in added sugars and contain a mix of protein, healthy fats, fiber, and essential vitamins and minerals. They offer convenience and versatility, allowing you to create a well-rounded meal replacement option by simply adding water or your favorite milk alternative. Meal replacement shakes are particularly beneficial for busy individuals or those looking to manage their weight while ensuring they meet their daily nutrient requirements.

Hard-Boiled Eggs

Hard-boiled eggs are a protein-rich snack that provides essential amino acids, vitamins, and minerals. They are easy to prepare in advance and are a convenient portable meal replacement option. Eggs also contain healthy fats, which aid in nutrient absorption. Enjoy them on their own, sliced on top of whole grain bread, or paired with fresh vegetables for added fiber and vitamins. Hard-boiled eggs are not only a convenient snack but also contribute to muscle repair, brain function, and overall cellular health.

Trail Mix

Trail mix is a great meal replacement option, offering a mix of healthy fats, protein, and carbohydrates. You should go for a mix that includes unsalted nuts, seeds, and dried fruits without added sugars; the combination of these ingredients provides sustained energy and a variety of essential nutrients. Be mindful of portion sizes, as trail mix can be calorie-dense. It’s a perfect snack for hiking, long commutes, or whenever you need a quick and nutritious pick-me-up throughout the day.

Veggie Sticks with Hummus

Veggie sticks paired with hummus are a delicious and nutritious meal replacement snack. Slice up your favorite vegetables, such as carrots, cucumbers, or bell peppers, and enjoy them with a serving of hummus. This snack provides a good balance of carbohydrates, healthy fats, and fiber, keeping you satisfied and nourished. Hummus is made from chickpeas, which are a great source of plant-based protein, while the vegetables offer an array of vitamins, minerals, and antioxidants. It’s a refreshing option that adds variety to your meal replacement choices.

Overnight Oats

Overnight oats are a convenient and customizable meal replacement option. Prepare them the night before by combining rolled oats with your choice of milk or yogurt, along with toppings like fruits, nuts, and seeds. Overnight, the oats absorb the liquid, resulting in a creamy and nutritious breakfast alternative. Oats are a great source of complex carbohydrates, fiber, and vitamins, while the added ingredients offer a range of essential nutrients. Overnight oats can be enjoyed cold or heated up, making them a versatile and time-saving snack option.

When it comes to meal replacement snacks, choosing options that provide balanced nutrition is crucial for your overall health and well-being. The top meal replacement snacks listed above offer a variety of essential nutrients, including protein, healthy fats, fiber, vitamins, and minerals. By incorporating these snacks into your daily routine, you can ensure that you’re fueling your body with the necessary ingredients for optimal performance and energy levels. Remember to read the labels, choose options with minimal added sugars and artificial ingredients, and enjoy these snacks as part of a well-rounded diet!

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A low-carb diet plan gets you ahead on both fronts. It works well for most weight watchers and is easy to adhere to. The Keto variant is specifically impressive, with surveys showing that 94% of dieters experienced positive changes in their health with the plan. But everything boils down to sticking with the plan, which can get tricky because you need to limit your daily carb intake to 50-130 grams.

What does it take to stay committed to a diet plan week after week as a first-timer? How can you keep track of your carb intake and ensure you never cross the recommended limits? There are no shortcuts, but a few tips can keep you on the right track, even as a beginner. Let us share some actionable ones.

Think Beyond One-Size-Fits-All

According to research, 5 percent of Americans follow a low-carb diet, which is quite a number. But as a first-timer, you need to understand that the ideal carbohydrate intake for this plan differs for different people. Therefore, a personalized low-carb diet plan is the key to sustainable results and long-term adherence.

Simple.Life recommends checking different types of low-carb diets, from a basic one to Atkins, keto, paleo, whole 30 and the South Beach diet. Each alternative focuses on reducing your carbohydrate intake but works differently. You can experiment with these options and find your sweet spot. Once you get it right, adherence becomes a breeze.

Know Your Carbs

Like individual weight-loss needs and goals, not all carbohydrates are the same. Knowing the different forms is the key to sticking with your plan. Simple carbs are easy to digest and include refined and processed variants like white flour and sugar. Avoiding them should be your top priority because they can cause quick weight gain.

Conversely, complex carbs like whole grains, beans and fiber-rich fruits are more nutrient-rich and take longer to break down and digest. They give a feeling of fullness sooner than later and prevent overeating and untimely snacking. Besides loading up on the healthy variants, you must stay on top of hydration.

Experiment With Food Alternatives

Cutting back on carbohydrates for the long haul isn’t easy because you may have to give up on your favorites like sugar, pasta, bread and cookies. But you can always make up with healthy and delicious food alternatives.

Why not swap noodles with zucchini and pizza crust with eggplant slices? You can replace a lettuce wrap with a burger bun and a split avocado instead of bread for a chicken salad sandwich.

Sticking with a low-carb diet will be a lot easier if you get creative with your food choices. This way, you’ll have a different recipe to work with and relish. The best part is that you can hone your cooking skills, which paves the way for a long-term commitment to the diet plan.

Create a Realistic Meal Plan

Did you know that research shows meal planning can influence diet quality, food variety and body weight status? Not surprisingly, many Americans plan their meals in advance. It can also help with adherence to diet plans for the long haul. Creating a realistic meal plan for a week eases grocery shopping and dinner prepping, so you are in a better place to choose wisely.

It is easier than you imagine. Write down notes about what you want to include in your meals for the entire week ahead. Use a notebook or hang up sticky notes on the refrigerator. Cooking and eating low-carb foods is easy once you do not need to think and plan daily. Fill up the freezer with seasonal produce, and you are good to go.

Get Brownie Points for Meal Prep

Besides creating weekly meal plans, you can double up on adherence with meal prep. It’s easier to skip the bread or cookies when you have a box of salad ready in your freezer, right?

You can utilize your spare time during weekends to prepare and freeze your favorites, from yogurt bowls to stir-fries, roasted chicken and lettuce wraps to keep your carbs on track throughout the week.

Meal prepping saves you time and energy and helps you keep a check on unhealthy food choices when you are in a rush. A little practice is all you need to master the skill, so start now and stay on top of adherence. There are plenty of recipe blogs and online videos to get recipes and ideas. It’s worth the effort!

Plan Your Snacks

Mid-meal snacking is another barrier you may encounter while following a low-carb diet plan. The worst part is that you may end up feasting on the wrong snacks.

You can’t expect your office vending machine to dispense kale chips or raw almonds, right? Or find nutritious carb-friendly snacks while traveling. Planning your snacks keeps you safe and stress-free about sticking with your diet plan.

Pack healthy snacks like pre-portioned berries, a sliced avocado, a hardboiled egg, or a handful of nuts for office and outings. Keeping a batch of low-carb muffins ready for unexpected cravings is a good way to avoid going on the wrong track.

Key Takeaways

A low-carb diet sets you up for healthy and sustainable weight loss. But the outcomes depend on adherence, which is often the trickiest part for most dieters. However, you can overcome the barriers and stay on top of your plan and goals with these actionable tips.

Most importantly, being motivated throughout your weight loss journey enables you to stay ahead of the challenges. You may encounter slowdown and failure on the way, but staying consistent and committed can keep you on track. It’s easier than you imagine!

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Here are 5 big benefits of this unassuming little grain:

Amaranth is Nutrient-Dense

This powerful superfood is not only a whole grain – it’s also a complete protein. Proteins are literally the building blocks of our body; they support muscle growth, digestion, the nervous system, and cognition. Amaranth seeds have an unusually high density of protein at 9 grams per cup. Amaranth’s protein profile is the closest to animal protein.

Amaranth is specifically dense in lysine, which is an essential amino acid the body can’t produce on its own. Lysine supports healthy bones by aiding calcium absorption, energy production by improving metabolism of fatty acids, and promoting hair health via protein synthesis.

Amaranth seeds also contain 100% DV of manganese. Manganese is responsible for hundreds of enzyme reactions throughout the body, including blood production, bone growth, hormone production, immune response, blood glucose health, and way more.

Other important nutrients amaranth contains a lot of are:

• Vitamin B
• Vitamin C
• Magnesium
• Calcium
• Selenium
• Iron

The impressive nutritional profile of amaranth and its bioactive abilities are why you’ll find it in natural wellness products like MTE. Amaranth’s abilities are boundless, especially when it comes to improving and protecting your physical health.

Amaranth Improves Health

Adding a little amaranth to your day can improve and protect your health, long-term. Compounds in this nootropic superfood acts on many of your body’s systems. In clinical settings, amaranth has demonstrated more than a few amazing abilities, including:

Protects Against & Fights Cancer

A recent review of the literature points to the syringic acid in the amaranthus plant as the main actor in its anticancer properties. Syringic acid is an anti-inflammatory, antioxidant and antiproliferative agent, killing cancer cells via apoptosis. The vanillic acid in amaranth also contributes to its anticancer properties, and acts as a neuroprotectant.¹

Protects the Cardiovascular System

Amaranth protects heart health in a few ways. The squalene and unsaturated fats it contains are known to lower cholesterol. The squalene also increases cellular and immune system activity. The oils in the amaranth seed have demonstrated an ability to lower blood pressure in clinical settings, and including it in a diet has been shown to improve the condition of people with coronary heart disease and hypertension.²

Aids Digestion & Supports Gut Health

Supplementing with amaranth indicates there are multiple routes that make amaranth an important food for digestive health. Ingesting amaranth helps the liver take more cholesterol out of the food you consume so you can excrete it. It’s also high in fiber, nearly 80% of which is insoluble. Amaranth supplementation has also shown an ability to balance the microbiome in your gut, increasing the good bacteria and decreasing the bad.⁴

Amaranth is an Antioxidant

It is well-documented that the amaranth seeds and leaves have radical-scavenging abilities. The amaranth plant contains 5 powerful and well-known antioxidants, which also happen to be essential fatty acids our body needs but can’t manufacture on its own:

• Palmitic acid
• Stearic acid
• Oleic acid
• Linoleic acid
• Linolenic acid

These antioxidants and scavengers protect cell health and the physical effects of oxidative stress. The protein and nutrients in amaranth also help by nourishing the body’s antioxidant system.³

Amaranth Boosts Immunity

Amaranth is rich in 2 nutrients that are key to shoring up your immune system: vitamin A and zinc. Your body uses the beta carotene in the amaranth plant to create vitamin A, which strengthens the immune system. Likewise, zinc stimulates the immune system, boosts the abilities of the antioxidants in amaranth, and also offsets oxidative stress at the cellular level.

Bonus: Beta carotene also protects your vision, and zinc helps DNA production, cell growth and wound healing, among other things.

Amaranth May Aid Weight Loss

The protein and fatty acid profile of amaranth is dense, especially when considered on a protein-per-calorie basis. Protein releases a satiation hormone that stops hunger signaling. Protein also lowers insulin levels in the body, reducing cravings, and along with the insoluble fiber content in the seeds, amaranth is easy for the body to digest.

How to Add Amaranth to Your Diet

This isn’t nearly all there is to say about amaranth – there’s an entirely different body of clinical research exploring its nootropic effects, like aiding in focus, learning, memory, sustained energy, and more. There are at least a dozen reasons amaranth should be a staple in everyone’s diet – especially since it’s so diet-friendly!

There are different ways you can add this super-seed to your daily routine. As a small grain, you can cook it much the way you would cook quinoa. You can also choose a daily wellness drink that contains amaranth, like MTE, or supplement via pills. You can also consume an extract of amaranth oil, which is the most common administration form used in clinical trials.

References:

1. Kumar, A., Katiyar, A., Gautam, V., Singh, R., & Dubey, A. (2022). A Comprehensive Review on Anti-Cancer Properties of Amaranthus viridis. Journal for Research in Applied Sciences and Biotechnology, 1(3), 178–185. https://doi.org/10.55544/jrasb.1.3.23.
2. Martirosyan, D.M., Miroshnichenko, L.A., Kulakova, S.N. et al. Amaranth oil application for coronary heart disease and hypertension. Lipids Health Dis 6, 1 (2007). https://doi.org/10.1186/1476-511X-6-1.
3. Soriano-García M, Arias-Olguín II, Montes JPC, et al. Nutritional functional value and therapeutic utilization of Amaranth. J Anal Pharm Res. 2018;7(5):596-600. DOI: 10.15406/japlr.2018.07.00288.
4. Yang Y, Fukui R, Jia H, Kato H. Amaranth Supplementation Improves Hepatic Lipid Dysmetabolism and Modulates Gut Microbiota in Mice Fed a High-Fat Diet. Foods. 2021 Jun 1;10(6):1259. doi: 10.3390/foods10061259. PMID: 34206088; PMCID: PMC8229566.

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These packaged foods, which dominate the Westernized diet, have been linked with a raft of physical ailments like obesity, as well as that far-reaching malady, chronic inflammation. Unsurprisingly, eating ultra-processed foods in significant quantities has also been shown to shorten your lifespan.

Researchers have been sounding the alarm on the physical damage linked with eating too much “junk food” for years. Recently they’ve extended their reach. Current research reveals this mindless munching can set the stage for poor mental health, including anxiety and depression.

Interestingly, food companies have formulated these high-cal products to exploit emotional vulnerabilities —tempting us with the “bliss point” of sugar, the gratifying mouthfeel of fat and the hugely additive power of salt. Significant quantities of sugar, salt and fat stimulate pleasure centers in the brain heightening their appeal to people who are stressed. Basically, when we’re feeling down in the dumps, we’re likely to find comfort in nutrient-deficient, high calorie food.

The problem is, when dealing with emotional stress, eating “junk food” is among the worst things we can do. While scientists don’t fully understand these results, they do know that poor diet quality plays a significant role. Along with micronutrients fiber is deficient in ultra-processed foods.  

Gut Bacteria Steer the Ship

Fiber is a major food source for the bacteria living in our gut (the gut microbiome.). Ideally, most are “good guys” — they work to keep us well. Like us, our microbial friends need to be nourished. Fiber is among the food components that keep them in tip-top shape. 

Humans don’t digest fiber. It reaches our large intestine intact, providing a nourishing meal for our microbial friends. Studies show that the more fiber we consume, the more robust our microbiome and ultimately the better our health.

It’s important to know that the gut microbiome connects to the central nervous system through a back-and-forth communications highway known as the gut-brain axis. Bacteria are traffic cops on this two-way route, managing the production and flow of chemical messengers like hormones and neurotransmitters.

Tap Into Your Pharmacist Within

When our bacterial buddies digest components of whole foods like fiber, among the substances they produce are neurotransmitters that help to regulate mood.

You’ve probably heard of serotonin, “the happy hormone.” Some anti-depressant medications work their magic by boosting serotonin in your brain. Fortunately, you don’t need to pop a pill to generate serotonin. Beneficial gut bacteria produce about 90 percent of your body’s supply of this mood-elevating substance. They also produce other neurotransmitters including dopamine and norepinephrine, which support emotional health, while suppressing cortisol, a stress hormone linked with anxiety and depression. 

Diet Determines Gut Health

When it comes to shaping a healthy microbiome, a diet high in plant foods wins first prize. Fruits, vegetables, whole grains, legumes, nuts and seeds, nourish the friendly bacteria in your gut, encouraging them to proliferate and produce health-promoting substances. The Mediterranean Diet, an approach to eating built around plant foods along with fish and olive oil, has specifically been shown to help with keeping depression at bay.

Poor Diet, Sick Gut

There’s another side to this coin. More and more studies are showing that eating ultra-processed foods throws our gut bacteria into a tizzy. Firstly, it kills off the “good guys.”  A British study showed that after just ten days on a fast-food diet, nearly half of the bacterial species in the subject’s gut had been completely wiped out. Among other problems, a lack of bacterial diversity has been shown to undermine sleep quality, a unique stressor by itself.

Some researchers are now suggesting that a diet of whole foods is “foundational” for mental as well as physical health. A key message is that when you’re feeling stressed, it’s a mistake to reach for a packaged sugary snack. Instead, keep a tub of a nutritious dip like hummus in the fridge: Spread it on a celery stick cucumber slice or whole grain cracker. Your gut bacteria will love you and so will your nervous system. In times of trouble, nutritious whole foods are your true best friend.

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease. For more information visit her at www.judithfinlayson.com. 

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Unsurprisingly, diets based on eating for your genes looked promising. Put to the test, however, they didn’t measure up. While genes influence how your body utilizes food, research shows that genes explain only 5 to 10 percent of your risk for developing any chronic illness, including obesity. Other factors are more significant, including a part of your body known as the epigenome.

Genes are the starting point

Your epigenome and its related phenomenon gene expression are central to personalized nutrition. Researchers have long tracked biomarkers like blood pressure and blood glucose to predict disease development. Now, genetic variations (SNPs) can be added to the mix.

Here’s how it works: Your genes are not static. They react to impacts like nutrition and lifestyle by changing their expression. These deviations affect various bodily processes, including how you utilize calories.

Nip Potential Problems in the Bud

Your genes are ground zero for gene expression and knowing your DNA can help to prevent conditions before they develop. For instance, studies show that if you are genetically predisposed to developing obesity, a sedentary lifestyle and high intake of ultra-processed foods are more likely to tip you over the edge.

Restore Healthy Gene Expression

Nutri-epigenomics, the study of how nutrients affect gene expression, is an emerging science. Researchers are actively investigating “epiregulators”, components of food that promote healthy patterns of gene expression.

Aberrant patterns of gene expression are linked with numerous chronic diseases. You can inherit them from your parents and grandparents or they can develop over time in response to an unhealthy lifestyle. The good news is these “epigenetic modifications” can be revamped by positive improvements like exercise and a nutritious diet.

Nutrients Support Gene Expression

Thanks to epidemiological studies we’ve known for decades that nutritious foods help to prevent disease. One example is the connection between high intakes of cruciferous vegetables and lower rates of certain types of cancer. Now scientists are identifying biological mechanisms responsible for these results. For instance, sulforaphane, a component of cruciferous vegetables, has been shown to support healthy epigenetic patterns in certain genes linked with cancer development.

Sulforaphane is just one of many health-promoting chemicals found in foods. Numerous nutrients also interact with genes to support positive patterns of gene expression. Knowing your genetic variants can help you to choose foods that will benefit you most.

One Size Doesn’t Fit Everyone

As noted, high blood sugar is a long-standing biomarker linked with a multitude of diseases. One reason is its potential to disrupt the expression of numerous genes.

For many years, we’ve been using a tool known as the glycemic index ((GI) to measure the impact of food on blood glucose levels. Certain foods apparently cause them to rapidly spike, increasing the risk for diseases like diabetes. Traditional wisdom suggests that avoiding these foods is a good strategy for maintaining metabolic health.

However, scientists at Israel’s Weizmann Institute of Science found that the GI may be a poor predictor of whether a food will jump-start blood sugar. Their research showed that even when people ate identical foods their blood sugar rose at very different rates. They also found that some low GI foods — for instance tomatoes —could spark a blood sugar surge in some, while high GI foods like sugary treats didn’t stimulate a similar response in others. 

Gut Bacteria Pull Metabolic Strings

While these scientists linked some of these differences to lifestyle, their research also suggested that the subjects’ gut bacteria (microbiome) played a role.

Environmental factors like diet and lifestyle are major factors in shaping your microbiome. (Research shows that people who eat more than 30 different plant foods a week have healthier microbiomes than those who consume 10 or less.) However, genes seed the microbial landscape and genetic variants can influence which bacteria will flourish. Among their many functions, gut bacteria interact with each other, your genes, your diet and your lifestyle to shape your metabolism.

Your Microbiome Influences Your Response to Food

The microbiome is the focus of the PREDICT study, an international research project investigating how food affects disease development.  More than half of the participants were identical twins. While they share the same genes, the twins had less than half (37%) of the same microbes. When their glucose, insulin and blood fat responses were measured, the subjects demonstrated very different responses to eating identical foods. Their levels of inflammation also differed dramatically. 

Healthy Diet, Healthy Gut, Positive Gene Expression

Inflammation is a key marker for disease development and a healthy gut helps to tamp it down. Diets high in ultra-processed foods promote inflammation in part by killing off beneficial gut bacteria. On the other hand, plant-forward dietary approaches like the Mediterranean Diet (whole grains, fruits, vegetables, legumes and nuts, plus healthy fats obtained mainly from fish and olive oil) support favorable ratios of beneficial bacteria, helping to keep inflammation low. Some friendly bacteria also produce anti-inflammatory substances like short chain fatty acids, which work their magic, in part, by improving gene expression.

Track Your Data to Maximize Your Health

DNA tracking is still an emerging science and genes are not a silver bullet. However, if you’re serious about being proactive about your health, knowing your genetic blueprint is a helpful tool. Along with other biosensors like regular blood work it provides body-specific data, which can help with customizing your diet. Lower-carb may work best for you and higher-fat may be just the ticket for me, but existing knowledge is very clear: We can both benefit from ditching ultra-processed foods and consuming more nutrient-dense plant foods.

Selected Resources

Patron, J. Assessing the performance of genome-wide association studies for predicting disease risk. PlosOne 2019

Tobi, Elmar W. et a. DNA Methylation Signatures Link Prenatal Famine Exposure to Growth and Metabolism Nature Communications 2015.

Li, Y. et al. Temporal Efficacy of a Sulforaphane-Based Broccoli Sprout Diet in Prevention of Breast Cancer through Modulation of Epigenetic Mechanisms. Cancer Prevention Research 2018.

Franzago, M. Genes and Diet in the Prevention of Chronic Diseases in Future Generations. International Journal of Molecular Sciences 2020.

Helanza, Y. Gene-Diet Interaction and Precision Nutrition in Obesity. International Journal of Molecular Sciences 2017.

Zeevi, D. et al. Personalized Nutrition by Prediction of Glycemic Response. Cell 2015

Grieneisen, L et al. Gut microbiome heritability is nearly universal but environmentally contingent. Science, 2021

Wu, J. et al. Dietary nutrients shape gut microbes and intestinal mucosa via epigenetic modifications. Critical Reviews in Food Science and Nutrition 2020.

Berry, S. et al. Human postprandial responses to food and potential for precision nutrition. Nature Medicine 2020. 

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease. Visit her at www.judithfinlayson.com.

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As a group our young people are in poor physical health. One study identified an increased incidence of chronic inflammation and metabolic syndrome (a cluster of markers including hypertension, obesity, and insulin resistance.) These conditions are precursors to more serious diseases like type 2 diabetes, heart disease and cancer, which are categorized as diseases of aging. Apparently, today’s young people are growing old before their time. Research into the biological aspects of aging hints at why this may be the case.

Aging is a cellular process

Aging is complex. It begins in your cells, which are constantly dividing and reproducing. This process slows down naturally with age but how quickly cells age and the damage they accumulate differs among people.

Consequently, there may be a gap between the age of your cells (your biological age) and how old you are in years. No single theory of aging has all the answers but useful strategies for slowing down the process of aging are emerging from research into cellular health.

Free Radicals and Aging

You’ve probably heard of free radicals. These unstable molecules, which are a normal by-product of your cells, have attracted the interest of aging researchers for well over fifty years. Lifestyle factors like a poor diet and exposure to toxins accelerate their creation.

One type of free radical is reactive oxygen species (ROS.) High concentrations of ROS spark a chain reaction known as oxidative stress, which has been linked with numerous chronic diseases, as well as accelerated aging.

Westernized Diets and Oxidative Stress

One stimulus for oxidative stress is the “westernized” diet. This dietary pattern is low in plant foods and high in “hyperpalatable” manufactured foods that provide copious quantities of salt, refined sugars, and unhealthy fats. Recent research has shown that children and teen-agers obtain two-thirds of their calories from ultra-processed foods. The consumption of these foods has been linked with negative health outcomes, including obesity, type 2 diabetes and even cancer. It’s also likely these unhealthy diets factor into the unnerving statistics on shortening lifespans.

Consider recent research which connects the intake of ultra-processed foods with increased oxidative stress in healthy adolescents. Oxidative stress is linked with chronic inflammation and metabolic diseases — the same conditions that are on the rise in today’s young people.

Maintain Your Cellular Power Plant

The connections between oxidative stress and accelerated aging is currently a hot topic for research. One focus is the energy-producing structures in your cells. Known as mitochondria, these little workhorses are easily damaged by environmental impacts like poor nutrition and exposure to toxins. Damaged mitochondria are prolific producers of free radicals, contributing to oxidative stress. 

Reduce Calories and Tidy Up Your Cells

Damaged mitochondria can undermine your health and you don’t want too many hanging around like dead skin clogging your pores. Your body understand this, and it helps to keep you healthy by regularly tackling the job of cellular housekeeping.  Periodically it sweeps up and discards injured cells, a process known as autophagy.

Autophagy is a complex process. To oversimplify, by getting rid of damaged mitochondria it seems to ward off disease. Research shows you can propel autography into overdrive by limiting your consumption of calories. This approach, which is known as calorie restriction (or intermittent fasting) involves reducing your daily intake of calories by about one third while maintaining the level of nutrients you consume.

Scientists don’t fully understand how it works but a growing body of research suggests that regulating autophagy with periods of calorie restriction can slow down the onset of disability and disease and extend longevity. Restricting calories appears to stress your cells, forcing them to work more efficiently. It also activates certain biological pathways, triggering resistance to oxidative stress.

Plant Foods Are the Best Source of Antioxidants

Scientists are taking a hard look at foods that can be used to harness the power of autophagy and unsurprisingly those with antioxidant capacity are on the inside track. Beneficial compounds in certain plant foods, including resveratrol (grapes and berries), curcumin (turmeric) and EGCJ (green tea) have been shown to encourage autophagy.

However, you don’t need to focus on eating specialized foods to support these processes. Plant foods are the best source of antioxidants, including vitamins E and C and phytonutrients like beta carotene and lycopene. Antioxidants wipe up free radicals, helping to keep oxidative stress at bay.

A balanced diet of nutritious whole foods like fruits, vegetables, whole grains and legumes also supports mitochondrial health. By helping to prevent cell damage, it tones down free radical production. On the other hand, a diet heavily weighted toward ultra-processed foods, which are high in calories and low in nutrients has the opposite effect. Our young people are eating too many of these unhealthy foods, which generate oxidative stress, increasing their vulnerability to chronic conditions that age them well before their time. And at least one study has shown that if a young adult switched their eating pattern away from the typical Westernized diet to a more balanced one focused on whole foods, they could add more than a decade to their life expectancy.

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease. Visit her at www.judithfinlayson.com.

Selected Resources 

Zheng, H. et al. Are Recent Cohorts Getting Worse? Trends in U.S. Adult Physiological Status, Mental Health, and Health behaviors across a Century of Birth Cohorts. American Journal of Epidemiology 2021.

Wang, L et al. Trends in Consumption of Ultraprocessed Foods Among US Youths Aged 2 – 19 years, 1999-2018. JAMA 2021.

Edalati, S et al. Higher ultra-processed food intake is associated with higher DNA damage in healthy adolescents. British Journal of Nutrition. 2021.

Madeo, F et al. Essential role for autophagy in life span extension. The Journal of Clinical Investigation 2015.

Bakula, D. et al. Mitophaging: Mitophagy in Aging and Disease. Frontiers in Cell and Developmental Biology 2020.

Hall, KD et al. Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism 2019

Xie, J. et al. Autopgraphy-associated signal pathways of functional foods for chronic diseases. Food Science and Human Wellness 2019.

Flanagan, E. et al. Calorie Restriction and Aging in Humans. Annual Review of Nutrition 2020.

Fadnes, l. et al. Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine 2022.

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My mother wasn’t an expert on nutrition, but she was often spot-on. For instance, her commitment to eating salad. As she saw it, raw vegetables provide “roughage,” which helps to keep you regular. Today, this component of plant foods is commonly called insoluble fiber and my mother was right: It bulks up stools, preventing constipation and other digestive problems.

While on the mark for her time, my mother’s wisdom has been left behind by current research which shows that the advantages of consuming fiber spiral far beyond your digestive tract. Plant foods provide various types of fiber, which contribute to benefits like keeping blood sugar or cholesterol under control. Scientists now understand that the body functions as a complex ecosystem. That means the food you eat can activate biological pathways in every part of your body.

Fiber Helps to Build the Foundation for Health

Consider that a thriving universe of bacteria lives on and inside your body. Those residing in your gut constitute the gut microbiome. These invisible settlers impact your health and fiber pulls many of their strings.

Humans don’t digest fiber. It reaches our large intestine intact where it provides a nourishing meal for our microbial friends. Well-fed microbes flourish, helping to keep you in tip-top form. Studies show that the more fiber you consume, the more robust your microbiome and ultimately the better your health.

Fiber Supports Microbial Diversity

In general terms the more species of bacteria you harbour, the healthier you are likely to be. Although studies differ in their conclusions, most research shows that a high-fiber diet contributes to bacterial diversity, possibly in next-to-no time. One study showed that eating a high-fiber diet for as little as 2 weeks significantly jacked up the subjects’ microbial mix.

Diversity Pays Dividends

In your microbial universe, the more the merrier because bacteria have different skill sets depending on their type. They also tend to work as a team. Bacteria produce compounds known as metabolites. Not only are these substances very beneficial for you they also nourish your “good guy” bacteria.

Numerous studies show that bacteria amplify their production of metabolites in response to the fiber you consume. This sets off a complex chain reaction known as cross-feeding, stimulating the growth of various types of bacteria and further boosting diversity.

Fiber Strengthens Your Immune System

Seventy percent of your immune system is in your gut. Your microbiome and your immune system work side by side calibrating how each performs. For instance, one laboratory study showed that eating a high-fiber diet may help you to fight the flu. These researchers found that consuming fiber altered gut bacteria and increased the production of beneficial metabolites, activating a type of white blood cell that helps to protect the body from infections.

The relationship between gut bacteria and the immune system is complex. Moreover, it appears to differ among individuals. One recent study showed that a high-fiber diet increased the production of certain enzymes that help with digesting carbohydrates, while triggering different immune system responses among individuals. Researchers believe these distinct reactions open the door to further research into precision nutrition, using diet to treat specific conditions in individuals.

Fiber Keeps Chronic Illness at Bay

in general terms, dietary patterns that are low in fiber, like the Western-style diet, have been linked with systemic inflammation, a driver of chronic disease. A substantial body of research shows that eating a high-fiber diet lowers the risk of developing numerous conditions, including heart disease, diabetes, and even certain types of cancer. Fiber works its magic in part by stimulating changes in the gut microbiome that reduce inflammation.

Fiber Helps to Keep You Thin

You may have heard that fiber helps you to maintain a healthy weight because it fills you up. But fiber also helps to keep you thin by supporting the growth of beneficial gut bacteria that battle inflammation, which – you guessed it – is associated with obesity. Being overweight has been linked with chronic low-grade inflammation, which is why it’s a precursor for more serious conditions.

Scientists have long known that certain strains of beneficial bacteria (for instance, Lactobacillus reuteri  are powerful anti-inflammatories. Now they are zeroing in on the relationship between gut bacteria and the metabolism. Research shows that most people suffering from metabolic disorders, including obesity, have lower levels of a specific bacterium: Akkermansia muciniphila. Levels of this microbe can be boosted by eating a high-fiber diet, rich in plant foods.

Sadly, very few Americans consume enough fiber. A typical “western” diet provides about 15 g of fiber daily – far less than the recommended amount, which ranges between 25 to 38 grams. The good news is, it’s not hard to boost your intake of this valuable nutrient. A helpful rule of thumb is to ditch the junk food and eat whole foods instead.

Plant foods like fruits, vegetables, nuts, seeds, whole grains, dried beans and lentils are fiber rich. They also contain a kaleidoscope of other nutrients that often work together synergistically, boosting their individual benefits. And they are the favorite meal for your microbial friends, helping to build a robust microbiome that will work to keep you well. 

Judith Finlayson is the author of You Are What Your Grandparents Ate:  What You Need to Know About Nutrition, Experience, Epigenetics, and the Origins of Chronic Disease. Visit her at www.judithfinlayson.com. 

Selected References

Oliver, A. et al. High-Fiber, Whole-food Dietary Intervention Alters the Human Gut Microbiome but not Fecal Short-Chain Fatty Acids. ASM Journals 2021.

Holscher, H. Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes 2017

Reynolds, A. et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet 2019.

Ma, W. et al Dietary fiber intake, the gut microbiome, and chronic systemic inflammation in a cohort of adult men. Genome Medicine, 2021.

Verhoog, S. Dietary Factors and Modulation of Bacteria Strains of Akkermansia muciniphila and Faecalibacterium pausnitzli: A Systemic Review. Nutrients 2019

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Maybe you feel like a failure because baking cookies with the kids is annoying, shopping leads to debt guilt, and shame from that work party due to things said after one too many mimosas. The things that break up our day to day life that are meant to bring us fun, often bring their share of downsides with them.

Many of us turn to stuffing ourselves with “sweet things” and too much alcohol to numb out when life is not offering us the “sweet things” we really want – meaningful connection.

If this sounds like you, you are not alone. In my office I see many people trying to “fill up” using food and drink. Here are five ways that I help clients learn to fill their heart rather than stuff their belly.

1. Focus On What Matters: 

What most of us want is to feel special. However, many of us can get caught up in materialism, commercialism, and routine activities that make life feel anything but special.

We feel the pressure of cultural performance, unnecessary purchases, unhealthy food, or people who don’t help us feel cherished and valued. Your job is to figure out what matters to you and focus on that first.

2. Make A Plan:

If you really want to be successful having a plan is helpful¹.

As we move further into the new year, set some time aside and make yourself a plan. Look at your focus from #1, determine people you want to spend time with and which activities matter most to you. Make a plan regarding food and beverages you’ll partake in on a daily basis, and which you’ll indulge in for parties or social gatherings.

Having a plan goes a long way toward getting that life you want. This process will help you have an accurate idea of what is really possible during your moments of fun, still letting you indulge and keeping you sane.

3. Determine Who You Want to Hang Out With:

For many this is a hard one.

If you have people in your life you know you will “need” to see but are not excited about, decide ahead of time how much time you want to spend with them. Create an exit plan and follow it. This is not limited to the holidays, this is true year-round!

Focus on people who uplift, support, and help you be a better version of yourself.

For those who don’t meet that criteria visit only as long as you want, have another activity to do during visits (like knitting) and exit when you are ready.

4. Make Gifts Meaningful:

Gifts and gathering are found throughout ancient texts as a way to celebrate festivities throughout the year from Christmas to Birthdays. However, many of us get caught up in the commercialism and competition of today’s idea of gift giving.

If you are not one who loves spending time picking out unique gifts for people, consider other ways you can give. Make a donation to charity in the person’s name, give gift cards, or book time together.

Remember gifts can show others you care, but so can your attention, time, and effort.

5. Give Yourself A Break:

This is a big one. Remember you cannot keep going without recharging your batteries.

You need to take some breaks. This could be a day off, a nap, or early night to bed.

In the middle of group action? Excuse yourself for a solo walk or workout during family festivities to regroup and restore your energy for the long haul.

While the holiday season only comes once a year, any social gathering throughout the year can feel like an endurance event. You need to fuel appropriately for the race, if not you’ll find yourself turning to unhealthy snacks and beverages to keep going. Rest is an important part of the equation.

Often we can feel trapped in frenzied obligations. If you find yourself feeling empty, try the tips above to help make your special occasions meaningful this year, instead of depleting. Even with the excitement of getting together with people you love most, you can feel empty and alone. However, we control our time, energy, and where we put our focus. Make yours count. Fill up from the inside out.

Reference:

1. Epton, T., Currie, S., & Armitage, C. J. (2017). Unique effects of setting goals on behavior change: Systematic review and meta-analysis. Journal of Consulting and Clinical Psychology, 85(12), 1182–1198. https://doi.org/10.1037/ccp0000260

Stacy Reuille-Dupont, PhD, LAC, CPFT, CNC, licensed psychologist, addiction counselor, personal trainer and nutrition coach. She’s passionate about helping people create a vibrant life using psychology and physiology. With over 25 years coaching people to be their best, she understands how to find adventure and bliss with balance. Book a FREE 15 minute consultation at www.studiob.life or join her monthly Q&A group at www.stacyreuille.com

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