The InVite® Difference: Superfoods
It can be difficult to incorporate healthy foods into your diet, so we have designed superfoods to include into your nutritional routine.
Author: Danielle Menke
Harvard: 11 Foods That Lower LDL-Cholesterol
It is easy to eat your way to high cholesterol levels. But it may also be easy to lower LDL-cholesterol by changing the foods that you eat.
New Study: 90% of Men, 80% of Women, and 50% of Children are Overfat
Photo by Siora Photography on Unsplash
Researchers have labeled the presence of excess body fat that poses a danger to your health as ‘overfat’. This excess body fat, especially in the abdominal region, is commonly associated with an increased risk of chronic diseases, morbidity, mortality and reduced quality of life.
Overfat Statistics
A recent article, published in the journal Frontiers in Public Health, suggests it to be even more prevalent in English speaking countries, like the United States and New Zealand; up to 90% of adult males and 50% of children may suffer from being ‘overfat’. In these countries, 80% of women fall into this category.
Earlier this year researchers Philip Maffetone, Ivan Rivera-Dominguez and Paul B. Laursen reported to the same journal that up to 76% of the world’s population may be ‘overfat’. This epidemic can be linked to the recent rise in the incidence of abdominal adiposity (the unhealthiest form of excess body fat) in both adults and children. This can negatively impact the body’s insulin-resistance (converting and storing carbohydrate foods as fat).
The common method of determining the amount of fat in the body has been to step on a scale or to calculate your BMI (Body Mass Index). Researchers thought this ineffective and, instead, measured waistlines (at the level of the belly button) and compared it to the height. The waist measure, according to the study, should be less than half a person’s height.
“Rather than thinking of these disorders as separate, individual clinical problems, it might be best to consider the relationships between overfat, its various risks, and its associated downstream diseases as a spectrum or progression where the vicious cycle of overfat, insulin resistance and chronic inflammation lies at one end, (constituting the population with early measurable abnormality), while the presence of chronic conditions resides at the other end.”
Three Natural Approaches to Weight Loss, according to June Wang, MS, of InVite® Health
- Dietary Behavior Approach:
Going on a diet and consistently monitoring what you eat are two different methods. The first – a diet – is a short-term method to eating healthy. The other – constantly monitoring what you eat – is a long-term, lifestyle change. In order to monitor your dietary intake, record your food intake, count calories, cut calories, and avoid going longer than 4-5 hours between healthy meals.
- Physical Activity Approach
Physical activity is a must for weight loss and management. Thirty minutes of moderate-intensity aerobic activity daily (150 min/week) is recommended to reduce chronic disease risk and 60 minutes of moderate daily activity (300 min/week) is recommended to prevent weight gain in adulthood.
- According to Jun Wang, MS, there are three main supplements that may help support weight management.
White kidney beans supply a carbohydrate blocker that inhibits the enzyme amylase from breaking starches down into sugar; absorbing less sugar from foods such as bread, potato, pasta or rice helps reduce your intake of calories.
Probiotics are live bacteria that support the activity of the body’s healthy bacterial population. They help burn calories by releasing the appetite-reducing hormone GLP-18. They decrease body fat by increasing levels of the protein ANGPTL4. Probiotics can also reduce inflammation and may improve gut health. A meta-analysis of 17 randomized clinical trials in humans indicates that probiotics help treat obesity.
CLA (Conjugated linoleic acid) made from safflower oil helps reduce body fat by inhibiting the activity of the enzyme lipoprotein lipase which normally would transfer fats from the bloodstream into fat cells. CLA also promotes carnitine palmitoyltransferase, which helps burn fat, improving energy. A meta-analysis of 18 randomized, double-blind, placebo-controlled clinical trials (the gold-standard of clinical trials) concluded that taking 3.2g/d of CLA effectively reduces body fat in humans.
What do you think about this new study? Do you think these new statistics will motivate individuals to pay more attention to their weight?
Questions for Jerry Hickey, R.Ph about being ‘overfat’ or about weight management? Leave a comment now!
Does Iron Provide Protection Against Heart Disease?
New research suggests that iron may have a protective effect against heart disease, which could pave the way for new treatments in the future. What is Heart Disease? Cardiovascular Disease (CVD), known as heart disease, is related to Atherosclerosis, a condition that develops when plaque …
Caffeine: How Much is Too Much and Is It Harmful?
Many of us rely on a caffeinated cup of coffee or tea at the start of our day to get ourselves going and provide that boost of energy we all need. Caffeine is commonly used to increase wakefulness and improve concentration and focus. But how …
MIND Diet: Combining the Best of the Mediterranean & DASH Diet
A new study by researchers at Rush University Medical Center in Chicago shows has developed a diet plan, called the MIND diet, that may reduce the risk of developing Alzheimer’s disease by as much as 53 percent. Even those who didn’t stick to the diet perfectly but followed it “moderately well” reduced their risk of Alzheimer’s by about a third.
Nutritional epidemiologist Martha Clare Morris, PhD, the lead author of the MIND diet study, says diet, genetics and other factors like smoking, exercise and education play a role. But the MIND diet helped slow the rate of cognitive decline and protect against >Alzheimer’s regardless of other risk factors.
The study, published in the journal Alzheimer’s & Dementia, reviewed data from more than 900 people between the ages of 58 and 98 who filled out food questionnaires and underwent repeated neurological testing. It found participants whose diets most closely followed the MIND recommendations had a level of cognitive function the equivalent of a person 7.5 years younger.
This diet combines many elements of two other popular nutrition plans which have been proven to benefit heart health: the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
Difference between the MIND, DASH and Mediterranean Diet
But the MIND diet also differs from those plans in a few significant ways and proved more effective than either of them at reducing the risk of Alzheimer’s. The MIND diet recommends frequent servings of green leafy vegetables. Kale, spinach, broccoli, collards and other greens are packed with vitamins A and C and other nutrients. At least two servings a week can help, and researchers found six or more servings a week provide the greatest brain benefits.
The Mediterranean and DASH diets do not specifically recommend these types of vegetables, but the MIND diet study found that including greens in addition to other veggies made a difference in reducing the risk of Alzheimer’s.
Like other diets focused on weight loss and heart health, the MIND diet emphasizes the importance of vegetables for brain health. The researchers recommend eating a salad and at least one other vegetable every day to reduce the risk of Alzheimer’s.
- Nuts contain healthy fats, fiber and antioxidants, and other studies have found they can help lower bad cholesterol and reduce the risk of heart disease. MIND Recommendation: at least five times a week. Jerry Hickey’s Recommendation: once a week.
- Berries are the only fruit specifically recommended in the MIND diet. “Blueberries are one of the more potent foods in terms of protecting the brain,” Morris said. She noted that strawberries have also shown benefits in past studies looking at the effect of food on cognitive function. Recommendation: eating berries at least twice a week.
- If beans aren’t a regular part of your diet, they should be. High in fiber and protein, and low in calories and fat, they also help keep your mind sharp as part of the MIND diet. Recommendation: eating beans three times a week to help reduce the risk of Alzheimer’s.
- Whole grains are a key component of the MIND diet. Recommendation: at least three servings a day.
- The MIND diet study found eating fish at least once a week helps protect brain function. However, there’s no need to go overboard; unlike the Mediterranean diet. Recommendation: eating fish almost every day, the MIND diet says once a week is enough.
- Poultry is another part of a brain-healthy eating plan, according to the MIND diet. Recommendation: two or more servings a week.
- Olive oil beat out other forms of cooking oil and fats in the MIND diet. The researchers found people who used olive oil as their primary oil at home saw greater protection against cognitive decline.
- The MIND diet recommends a glass of wine every day. Just one!
These are the 5 Mind Diet Don’ts
- Researchers say you should limit red meat consumption to no more than four servings a week to help protect brain health.
- Butter and stick margarine should be limited to less than a tablespoon, per day on the MIND diet. Olive oil can often be used as a substitute. Jerry Hickey’s Recommendation: Do not use margarine at all. Olive oil is a better alternative.
- Eat cheese no more than once a week if you want to reduce your risk of Alzheimer’s.
- It turns out pastries and other sweets could have a negative effect on brain health as well. Recommendation: limiting yourself to no more than five of these treats per week. Jerry Hickey’s Recommendation: Substitute raisins or dark chocolate for a healthy alternative to beat the sugar craving.
- Limit your indulgence in fried food to no more than once a week for optimal brain health. Jerry Hickey’s Recommendation: Eliminate fast food completely. The high temperature of the oil in the frying process changes the molecular structure of proteins and fats in foods, making them more carcinogenic (cancer-causing).
Even “modest adherence” to the MIND diet measurably reduced a person’s chances of developing Alzheimer’s disease, and the longer you stick with it, the greater the benefits. “People who eat this diet consistently over the years get the best protection,” said lead author Martha Clare Morris. “You’ll be healthier if you’ve been doing the right thing for a long time.”
Jerry Hickey, R.Ph Weighs In!
“Additionally, exercise, getting enough sleep, and challenging the brain with math and learning, or doing crossword puzzles is important for maintaining memory. So is treating depression. Engaging in social interaction is important; spend time with friends and if you don’t have enough maybe consider introducing yourself to some neighbors. I would add real cocoa, organic green tea, and mushrooms to the list of desirable foods along with the culinary herbs rosemary, cinnamon (in moderation), turmeric, and oregano. I would also have fish more than once a week; two or three times seems more like it.”