Diets
Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.
Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.
by Dr Alex Jimenez | Diets, Fitness
Ancient grains are getting a lot of attention these days as a healthy alternative to processed wheat products. But they’re not exactly a new health food fad. In fact, such grains – including buckwheat, quinoa, and spelt – have been around for thousands of years.
Unlike the cultivated, refined grains used in most conventional food products today, ancient grains are whole grains or wheats that provide higher nutritional value because they have remained largely unchanged in form for millennia.
Many of these are believed to be more effective than refined grains in helping to prevent heart disease, reduce aging, combat age-related mental decline, and lower diabetes risks.
“The nutritional benefits of whole grains and ancient grains absolutely outweigh refined grain products,” notes Kelly Toups, a nutrition specialist and program director of the Whole Grains Council.
“By removing the healthful bran and germ, refined grains lose about a quarter of their protein, and half to two-thirds or more of a score of nutrients, leaving the grain a mere shadow of its original self. Enrichment adds back fewer than a half-dozen of the many missing nutrients, and does so in proportions different than they originally existed.”
Dr. Mehmet Oz also endorses ancient grains, and has noted they are “packed with heart-friendly polyphenols, anti-inflammatories and nutrients.” Some examples include:
- Amaranth.
- Buckwheat.
- Einkorn.
- Kamut.
- Millet.
- Quinoa.
- Spelt.
- Black barley.
- Red and black rice.
- Whole grain oats.
- Blue corn.
According to a 2015 review in the American Journal of Clinical Nutrition, which analyzed the results of 24 randomized controlled trials (involving 2,275 participants) researchers found eating whole grains correlates with lower levels of cholesterol (including the “bad” LDL form that raises heart disease risks).
In addition, the analysis showed that consuming whole grain oats led to the greatest reduction in cholesterol, compared to other grains.
Toups notes that such grains are typically found in the bulk bins at supermarkets and some whole food stores. You can add these grains to soup, cereal, oatmeal, yogurt, and cottage cheese.
She also recommends checking food labels to identify products, such as pasta varieties, made with ancient grains. Some pastas and other foods are made with them.
“Ancient grains are fairly affordable compared to other trendy ingredients or health foods, such as Greek yogurt, salmon, and avocados,” she adds.
In addition, she explains that a number of ancient and heirloom varieties of wheat are also good choices — including einkorn, farro, spelt, emmer, and kamut.
Troups explains that it’s easy to include ancient grains in home-cooked meals.
“Try starting your day with artisan, ancient grain toast topped with mashed avocado and chili flakes, or try a warm porridge of millet with apples, cinnamon, and honey,” she suggests.
“For lunch, [try] a freekeh salad with spring greens, chickpeas, tomatoes, radishes, and Greek dressing is a delicious option, while a chicken and vegetable stir fry is great with barley, sorghum, or quinoa as the base.”
by Dr Alex Jimenez | Diets, Fitness
For the more than 68 percent of Americans who own smart phones, it’s difficult to imagine doing without them, especially when it comes to your health. Millions use them to keep track of the number of steps they take, the calories they consume, and even the medications or supplements taken each day.
To aid in this process, more than 165,000 healthcare applications have been developed for iPhones and androids — focusing on diet and fitness, as well as the management of heart disease, diabetes, cancer, and mental health.
“The technology in healthcare apps has exploded,” IT expert Sanket Shah tells Newsmax Health.
But with so many health apps on the market it can be challenging to chose the right app, says Shah, who specializes in helping people the right technology for healthcare services.
“There are thousands of apps out there and some of it can be overwhelming. Just like trying new hobby or picking out a new pair of pants, you need to see what works for you and what makes you the most comfortable,” says Shah, an instructor in the University of Illinois at Chicago Department of Biomedical and Health Sciences.
Shah recommends deciding beforehand what you plan to do with an app and chose only one (or more) that will be the most useful. Don’t just download apps that will sit on your phone without ever being accessed. Her recommendations:
- Avoid the apps that bombard you with ads.
- Consider how user-friendly the app is.
- Read the reviews. Some of the best information can be found in them.
- Realize that nothing is really free. In exchange for that so-called “free” app, you are usually asked to grant permission for your age, email, zip code, and other personal information to used internally, shared, or sold.
- Be careful about add-ons. Many apps charge for additional content or enhanced experiences that require extra purchases and costs. Most apps require a credit card, which means yours is probably on file, so be careful not inadvertently purchase these features.
These are Shah’s top five health apps:
HealthTap (Health Tap)
Launched in 2010, this online service provides real-time answers to health questions from more than 107,000 doctors. In an era where Internet services provide thousands of vague results, HealthTap was designed to give patients direct access to health professionals, saving you time and money. You can also pay for a virtual consult to video or text chat with a primary care doctor 24/7 or a doctor of your choice during their “virtual office hours.”
Drink Water Reminder (Leap Fitness Group)
Dehydration can lead to serious health problems. This app lets you calculate your needs based on your gender, weight, and the climate where you live. Taking its lead from apps that remind you to take 10,000 steps a day, this app provides customized tracking and reminders to ensure that you are drinking enough water throughout the day.
Fooducate (Fooducate LTD)
Do you really know what’s in the food you eat? Nutritional labels may be misleading, so Fooducate takes all of the guesswork out by providing a grade instantly on the items you buy. Simply scan the UPC code from your mobile camera (over 250,000 items) and the app will grade the product and most importantly, explain why it is healthy or unhealthy, as well as provide alternative choices. A diet and weight loss goal tracker is also included.
Breath2Relax (National Center for Telehealth & Technology)
Oftentimes we focus on the physical aspects of health but our mental health is equally important. Focusing on the mind and taking some time to relax can provide tremendous benefits in your daily life This app provides a guide to simple breathing exercises to help relieve stress and relax.
Down Dog (Yoga Buddhi Co.)
Yoga is gaining in popularity, and there is a reason why this ancient practice has been around for centuries. Improving your mental state and also strengthening your core muscles is the goal of this app, designed for all levels. It provides easy-to-follow tutorials and all you really need to get started is a basic yoga mat.
by Dr Alex Jimenez | Diets, Fitness
An Australian study involving more than 60,000 volunteers aged 45 years and older found that eating fruits and vegetables lowered anxiety and depression.
The study, which was published in the British Medical Journal Open, measured psychological distress at two time points, 2006-08 and 2010 using the Kessler Psychological Distress Scale. It also assessed their intake of fruits and vegetables.
Eating a diet high in both fruits and vegetables was the most effective at keeping the blues at bay, especially in women. Women who ate five to seven servings of fruits and vegetables daily lowered their risk of stress by 23 percent.
Fruit gave the biggest bang for the least amount consumed — at least when vegetables were also included in the diet. Women who ate two servings of fruit daily lowered their risk by 16 percent when compared to women who ate no fruit or a single serving.
Men and women who ate three to four servings of vegetables a day lowered their risk of stress by 12 percent when compared to those who ate no vegetables or only one serving a day. Women who ate three to four servings of vegetables daily lowered their risk by 18 percent.
“This study shows that moderate daily fruit and vegetable consumption is associated with lower rates of psychological stress,” said Dr. Melody Ding of the University of Sydney’s School of Public Health.
“It also reveals that moderate daily vegetable intake alone is linked to a lower incidence of psychological stress,” Ding said.
“We found that fruit and vegetables were more protective for women than men, suggesting that women may benefit more from fruit and vegetables,” said first author and University of Sydney Ph.D. student, Binh Nguyen.
Fruits and vegetables are packed with stress-fighting antioxidants, including vitamin C. One German study found that berries were especially effective in fighting stress.
by Dr Alex Jimenez | Diets, Fitness
Over recent years, the detox has become a form of diet in its own right for losing weight with low-calorie regimens. As springtime arrives and some may have weight-loss programs in mind, here’s a look at five common myths about detox diets and whether they’re true or false.
Detoxing is a natural process
TRUE. In reality, detoxing is a natural process of purification that’s constantly underway in the body. When everything is functioning properly, the infamous toxins are destroyed and excreted by different organs in the body, known as emunctories: the skin, the lungs, the kidneys, the intestines and the liver. Toxins that accumulate in the body (food, air, tobacco, cosmetics, drugs, heavy metals, stress) are eliminated at varying speeds depending on your metabolism. You can help your body detoxify all year long, notably with foods rich in antioxidants like fresh fruit and vegetables that are organic and don’t contain pesticides.
A detox is a diet
FALSE. A drastic diet or a fast isn’t the same things as detoxing. The word diet has been wrongly associated with the concept of the detox, since the two approaches don’t have the same goal. In fact, the aim of a detox isn’t necessarily to lose weight. However, you should take care to avoid sugar, junk food and barbecued food which hinder the work of the emunctories.
Plant-based supplements can be helpful
TRUE. A course of certain plant-based dietary supplements or herbal teas can be used to support and optimize detox performances in periods of burn-out, stress or fatigue, for example. Artichoke, milk thistle, rosemary, turmeric, fennel, birch, dandelion, black radish, queen-of-the-meadow and fumaria are the most effective. Some plants, like chlorella, spirulina and laminaria japonica help combat heavy metals (mercury, aluminum, lead).
Juices and broths are a good way to detox
FALSE. Although they contain fruit and vegetables, juices, soups and broths have two drawbacks. First, they contain high quantities of sugar and salt, and have less fiber than eating the equivalent fresh fruit or vegetables whole. Second, a liquid-only diet isn’t advisable, as you could end up starving yourself, since the body needs a minimum amount of protein to function. Small quantities of white meat or pulses are recommended to boost the detox process. And don’t rely on a soup + herbal tea + yogurt combination for your evening meal, as this can favor water retention. However, drinking lots of water (1.5l per day) is recommended.
Massage can help flush out toxins
TRUE. Massages in the abdominal region — home to three groups of emunctory organs: the liver, the kidneys and the intestines — can help flush out toxins. But lymphatic drainage is even more effective, promoting blood circulation and helping the lymphatic system to drain out waste substances which aren’t filtered out by blood.
by Dr Alex Jimenez | Diets, Fitness
If you live in the city, you might want to make sure you take your vitamins. A study from Columbia University found that B vitamins reduce changes to the epigenome — the chemicals that regulate and direct genes — caused by air pollution.
The study reveals even small amounts of the vitamins could counteract the damage caused by tiny, toxic pollutant particles called PM2.5, which include toxins such as sulfate and black carbon. These pollutants are often deposited in the respiratory tract resulting in inflammation in the lungs and throughout the body.
According to the World Health Organization, about 92 percent of the world’s population lives in areas where pollution is higher than safety levels set by the WHO. The U.S. also has pollution problems. The American Lung Association says that 47 percent of Americans live in areas that often have dangerously high levels of pollution.
“The molecular foundations of air pollution’s health effects are not fully understood,” said Dr. Andrea Baccarelli. “Our study launches a line of research for developing preventive interventions to minimize the adverse effects of air pollution.”
For the study, researchers gave adult volunteers a B-vitamin supplement (2.5 mg of folic acid, 50 mg of vitamin B6, and 1 mg of vitamin B12) or a placebo daily for four weeks. Participants were healthy non-smokers, 18 to 60 years old, who were not taking any medicines or vitamin supplements. They were then exposed to pollution particles.
Blood tests showed that levels of B vitamins increased significantly in those taking the supplements. Tests also found that while the PM2.5 pollutants can turn off cells in the immune system, supplementing with B vitamins limited their effect by up to 76 percent.
“As individuals, we have limited options to protect ourselves against air pollution,” said Baccarelli. “Future studies, especially in heavily polluted areas, are urgently needed to validate our findings and ultimately develop preventive interventions using B vitamins to contain the health effects of air pollution.”
The study’s results are published in the journal Proceedings of the National Academy of Sciences (PNAS).
by Dr Alex Jimenez | Diets, Fitness, Probiotics
Created by the Academy of Nutrition and Dietetics, National Nutrition Month® is celebrated annually every March to help everyone make more informed food choices and develop healthier eating habits for improved well-being.
With many recent studies focusing on the benefits of a diet that includes probiotics, also known as “good” bacteria, and prebiotics, which act as food for probiotics and promotes their growth, here we round up some of ways that boosting levels of good bacteria could improve various conditions and overall health.
Reduce social anxiety
A 2015 study of 700 students participants found that eating fermented foods, a good source of probiotics, is associated with reduced symptoms of social anxiety.
The study, published in Psychiatry Research, also found that the link between fermented foods and reduced social anxiety was strongest among those who already rated high in neuroticism.
The findings came after an earlier study published in The Lancet Psychiatry stated that an increasing amount of evidence suggests an important relationship between the quality of diet and mental health.
Improve sleep, protect against stress
A study published just last month found that prebiotics, can help improve sleep and protect against the negative effects of stress.
The team of researchers fed 3-week-old male rats a diet of either standard chow or chow that included prebiotics, and found that those on the prebiotic diet spent more time in non-rapid-eye-movement (NREM) sleep, which is restful and restorative, than those on the non-prebiotic diet.
Rats who were on the prebiotic diet also spent more time in rapid-eye-movement (REM) sleep after being exposed to a stressor, with REM sleep is believed to be critical for promoting recovery from stress.
Previous research has also shown that stress can reduce healthy diversity of gut bacteria, but the rats on the prebiotic diet maintained a healthy and diverse gut microbiota even after exposure to stress.
Reduce obesity
A 2015 study confirmed a link between balanced intestinal flora and weight loss.
The study, published in the journal Obesity, showed that while following a four-week high-fat diet the men who drank a probiotic milkshake containing VSL3, a probiotic with multiple strains of bacteria including Lactobacillus acidophilus and Bifidobacterium longum, put on less weight than others following the diet who drank a placebo milkshake.
The researchers think that probiotics could have changed gut bacteria in a way that resulted in less body fat accumulation, and that the probiotics could have reduced fat absorption.
Reduce risk of allergies
Prebiotics have been shown in various studies to help reduce the risk of allergies.
A French study using mice found that those who received prebiotics had a lower risk of developing a wheat allergy thanks to the prebiotics improving the immune system’s tolerance to allergens, while a US study by the University of Chicago also found that in infants who had trouble tolerating cow’s milk, a new probiotic not only got rid of the allergy, but also changed the composition of their gut bacteria significantly.
A separate study also from the University of Chicago, found that supplementing rodents with probiotics containing the bacterium Clostridia later in life could reverse a peanut allergy.
