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Relationship Between Stress and Illness

Stress Free, the Way to Be

Uriia Underhill, B.Sc.

For a decade, researchers have suspected that psychological and behavioral events could influence the immune system. Now research has proven that the immune system actually sends signals to the brain that can alter neural activity thus altering thought, mood and behavior. Maier, a professor of psychology at the University of Colorado “ It is true, stress makes you physically sick.”

The body’s first line of defense is called the “nonspecific immune response.” This is the first line of defense sent in a rapid manner to help fight off infection or to help aid in recovery from an injury. This response is usually initiated within an hour or two.

Once the nonspecific immune response has been initiated several physiological and behavioral changes begin to occur. These changes come in the form of reduced water and food intake, reduced sexual activity, fever, changes in the liver metabolism, increased anxiety, release of stress hormone such as cortisol.

Just as the body reacts from an infection, the body has the same response when in stress. The body senses stress as an illness and the nonspecific immune response is initiated. After a period of time if the body remains in stress, the body continues to fight the “problem”. If stress does not become better the body will be in a state of sickness.

Just like physical activity is important to a healthy body, a healthy mind can greatly improve and protect your immune responses. Being able to manage stress can greatly improve your health as well as strengthen your immune system.

Reference:

Azar, B., (2001) American Psychological Association, (2013) A New Take on Psychoneuroimmunology, Retrieved October 15, 2013 from http://www.apa.org/monitor/dec01/anewtake.aspx

Grain-Free Diet and Rheumatoid Arthritis

Grain Free

Uriia Underhill, B.Sc.

Rheumatoid Arthritis currently affects up to one percent of the adult population. Females are four times more likely to be affected than males (ANA, 2009). Rheumatoid Arthritis is a disease, which affects the membrane lining in moving joints causing inflammation.
This disease can lead to damage of the cartilage and bones as well as lead to permanent disability.

A treatment that has shown promise in alleviating the pain and symptoms of Rheumatoid Arthritis has been following a grain-free diet. Patients with the disease have shown an increase in anaerobic bacteria present in the intestines. Eliminating foods such as grains, legumes, and beans have shown to improve symptoms of Rheumatoid Arthritis. This is because those types of foods contain Lectins. Lectins contain anti-nutritional traits that can impact cells that make up the lining of the intestine walls called enterocytes and cells in the lymph, lymphoid tissues and blood. Lectins are able to pass through the gastrointestinal barrier and continue through circulation, which may directly impact synovial tissue. Lectins have also been thought to be a leading cause in inflammation.

References

American Nutrition Association, (2009) Nutrition Digest, Volume 36, No. 3, Diet and Rheumatoid Arthritis, Retrieved September 3, 2013 from http://americannutritionassociation.org/newsletter/diet-rheumatoid-arthritis-0

Healthy Eating and Parenting | Nourish | getAmazin health

If you eat healthy, they will!

When I started my health journey it was simply "eating right". Now it has really become so much more than just food although it is still, I believe the base to a strong foundation.

Raising a child to live by the standards that I believe prepare him for a healthy beginning was not always easy. I realize that in society today we all start our children out with things that aren't as "healthy" as can be for them but really because of mainstream publicity, we actually believe that this is the best course of action.

I have had many parent's who are friends of mine look at me in bewilderment when I explain that feeding your 3-6 month old baby oatmeal and rice cereal mixed in their formula could cause the child to spike their insulin and set them up to crave simple carbohydrates later on in life(much like adults should not start out by eating bagels or oatmeal), making them less likely to want vegetables and more prone to crave sugar. Now of course, every now and again is not bad, however in excess, could cause issues. For example wanting and craving nothing but puffs, which I will admit happened with our first child. After a while it seemed he was eating nothing but goldfish crackers, puffs, oatmeal and drinking juice packed with added chemicals, additives and sugar.

Where were the vitamins and natural food in that meal plan?

Where are the necessary nutrition that his body so desperately needed? They weren’t there and with more children being plagued with cancer and diabetes, I KNEW that I had to set him up for success. I was his teacher and I was sending him down the wrong path. Not intentionally of course but sadly this is the acceptable way in society, this is the way that is deemed correct.

I have to say that we are not "PERFECT" healthy eating parents, we stray occasionally by eating out or making cakes, brownies, and even buying candy but we try to maintain a better lifestyle most of the time. I don't think it is necessary to follow a perfect plan all the time. We indulge and more times than not feel horrible (cranky, bloated, swollen, tired) afterwards and know that eating whole foods in the form of lean meats, vegetables, fruits, nuts, seeds, and healthy oils makes us feel the way we should, which better prepares of for the things in life we can't control. Now when we sit down at the dinner table, Jaze eats his vegetables first. Many times when I'm not wanting to cook and we get something fast he looks at me and says "How am I supposed to grow up big and strong by eating junk?" or "That stuff makes my belly hurt". Ohh out of the mouth of a child. My husband and I did that and I couldn't be PROUDER... It is in no way easy, but goodness it is so rewarding!

Growing baby Vohz
In the world of the new baby we are currently heading into the 24th week. I have been feeling more like my pre-pregnacy self, having more energy and wanted to be more active (which up until this point has been a hard thing). I think I may have finally conquered my cravings for macaroni and cheese... not one of my proudest indulgences however I have done better by finding an organic brand that tastes fairly good. Every now and again I've eaten my share of ice cream too :) but I'm doing good to watch what I eat, making sure that the baby is receiving the best quality of foods and a plethora of vitamins and minerals.

As always, Stay Healthy My Friends!!!!

something new..

Well after a long four months of hibernating, I've finally decided to emerge from the cave. Only this time I do it with a slight hint of a big change to come. We will be welcoming our new baby boy sometime around December. Being a mother of two truly sparks fear deep inside but it is a challenge I am ready to accept!

I've done "okay" with eating healthy, with baby in mind of course! At the same time I have also given into indulgences with the thought process "this is a time of enjoyment". I wanted to change the pace of my blogging just a bit and include some of my personal matter's such as raising, growing, and enjoying family life in a healthy, wholesome mindset!

My studies lately have taken me in the direction of mind-body connections and I'm truly intrigued! It is thought that using the mind can actually heal illness and improve your well being as much as nutrition. I will be looking into and posting some of my research!

As always hope every one's travels through life have been filled with the things you hold precious!
Stay healthy, my friends! :)

The Holy Grail of Hydration?

Get your Electrolytes, here!

Uriia Underhill, B.Sc.

Could it be that Coconut water is the most elite sports drink, when it comes to hydration?

Coconut water is a light watery substance that has a nutty yet sweet flavor, some may find it hard to swallow however it is packed full of electrolytes and easy digestible carbohydrates. I have heard so many things about Coconut Water. From it cures hangovers, to it hydrates quicker than many of the other electrolyte drinks, but how much of this can actually be proven?

Well finally, here is some of the science behind what makes this drink stand out compared to its components.

Electrolytes are critical for maintaining the proper flow of blood within your heart. The main electrolytes are calcium, potassium, magnesium, phosphorus, sodium, and chloride.

Electrolytes are included in most popular sports drinks but what are the benefits from getting them from natural sources opposed to synthetic?

Coconut water has a natural proper balance of electrolytes helping the body remain hydrated, stay lubricated, effectively handle stress and fight off exercise fatigue (JenReviews, 2016).

To start out, Coconut Water is quite impressive considering it packs the punch of a potassium content of nearly 3 bananas, which is around 61 mg per ounce (Zelman, 2013).

Why is potassium so important?

Potassium, one of the needed electrolytes is beneficial for athletes because it can help regulate muscle contractions as well as nerve impulses within the body. Having adequate amounts of potassium in the body can help prevent muscle cramping and fatigue. Potassium is beneficial for everyone in the fact that it is critical in keeping the body hydrated.

Recently the dietary recommendations of potassium have increased leaving most Americans ingesting inadequate amounts. The Recommended Daily Intake of Potassium is around 4,700 mg a day for both men and women (Fink, Burgoon, Mikesky, 2009).

This all makes Coconut water an excellent low calorie, nutrient dense, refreshing addition to any person’s daily drinking habit. But wait.. There is more.

Appropriately enough, Coconut Water has sealed its reputation as being named "Nature's Sport Drink."

Another surprise within Coconut Water is that it is rich in cytokinins, which are a type of hormone that develops naturally within plants. Cytokinins are thought to promote healthy divisions of cells, while at the same time inhibiting the growth of mutated cells (Jen Reviews, 2016). The cytokinins in plants but seen in high concentrations within Coconut Water helps to prevent cell aging, enhancing, and helping to extend human youthfulness. It has been shown that tissues and teeth that have been preserved in cytokinetic solutions have lasted and maintained longer than in regular water solutions.

Not only does Coconut water have amazing amounts of a necessary minerals it contains at least a small source of more than half of the body's required nutrients (Jen Reviews, 2016), but also it contains less sugar and sodium then leading sport drinks.

So if you’re thirsty and need some natural re-hydration that water just won’t quench, try Coconut Water!

References

Fink, H., Burgoon, L., Mikesky, A., (2009) Practical Application in Sports Nutrition, 2^nd edition (pg.200) Chapter 7 Minerals, Jones and Bartlett, Sandbury, MA.

Zelman, K., (2013) WebMD, The Truth About Coconut Water, Retrieved May 7, 2013 from http://www.webmd.com/food-recipes/features/truth-about-coconut-water

Jen Reviews (2016) 9 Health Benefits of Coconut Water, According to Science, Retrieved from https://www.jenreviews.com/coconut-water/

Eat Right, Train Right!

Eat for Fuel, Not for Fun!
Uriia Underhill, B.Sc.

What role do you believe nutrition plays in the life of an athlete?

Are good training habits enough to overcome poor nutrition?

Is good nutrition enough to overcome poor training habits?

It seems that the latest trend for athlete’s is to find out more information about nutrition in order to help their performance unfortunately there is as much bad information in the mainstream as information that can actually help. It seems that athletic performance can only get you so far. At some point it doesn’t matter how hard you train if your body is not receiving the adequate amount of nutrients the body will cease to thrive. I believe that this is apparent in the form of top athlete’s suddenly getting a career ending injury or having a major disease stop them dead in their tracks. This may not be the main thing that happens, but in the case where they are constantly demanding high output but not feeding the body with what it needs ends up causing undue stress, which eventually breaks down the body. After time these “breakdowns” lead to problems that cannot be repaired.

Athletic recovery time and perform are enhanced when optimum nutrition is followed (EatRight, 2013).

In a different aspect if the body is receiving proper nutrition however training is not adequate, the body may look aesthetically pleasing however when it comes to a training aspect the muscle will not be strong enough or have the muscular endurance to be able to perform many of the tasks needed to have the optimum athletic performance. It is apparent that fitness and nutrition are somewhat like a married couple in a sense that both must work hard together in order to get the greatest return. With that being said in order to perform to the best of the athletes ability you must practice good nutrition paired with adequate training techniques, of course this isn’t a fail proof system but it definitely is a closer step to success.

Reference:

EatRight, (2013) It’s About Eating Right, Nutrition and Athletic Performance, (pp.509-527) Retrieved March 22, 2013 from http://www.eatright.org/about/content.aspx?id=8365

You Really Are What You Eat!!

Every Cell in Your Body, Is Made From The Food You Eat.

Uriia Underhill, B.Sc.

Genetically very little has changed about the human body since the beginning of time. The body still requires a specific cocktail of vitamins, minerals, and nutrients to thrive. If the body does not obtain this ratio, many things can happen. The first main concern for most is obesity. Although other serious issues can arise and many of which have become wide spread across America today because of the body not receiving the “RIGHT” formula of foods. The ailments of a bad diet can be seen everywhere ranging from Diabetes, High blood pressure, Heart Disease, Cancer, and other debilitating diseases.

Some have seen amazing benefits from switching to a more natural type eating plan and have actually seen symptoms from diseases such as multiple sclerosis, diabetes, high blood pressure, and celiac disease actually diminish as well as the persons need for medication.

Healthy eating can benefit all walks of life and nearly any health problem with of course some exceptions. Every part of your body is formed from the food that YOU eat. This means your hair, your nails, your skin and every aspect of your body. Have you ever stopped and thought about the fact that not only your entire body and every cell in it are being influenced by the food you eat but also the way you feel?

Now to the reason we are here. HOW in the WORLD do I eat the way that is intended for my body to perform to the best of its ability?

It is simple really! Think if you were a pioneer living off the land. I know, I know very primal but did you realize our cavemen brother and sisters are no different genetically than we are today? So in order for your body to run how it should you need certain food sources in which your body can pull these necessary vitamins, nutrients, and minerals.

Lean Meats (protein)- This can be from beef, chicken, pork, lamb, deer, buffalo and fish etc..

Vegetables (carbohydrates)- As many and different combinations as you can think of! Tomatoes, zucchini, broccoli, asparagus, beets, squash, lettuce, spinach, cabbage, kale, mustard greens, collard greens etc..

Fruits (carbohydrates)- apples, oranges, pears, kiwis, bananas, nectarines, grapes, blackberries, blueberries. strawberries etc..

Nuts (Protein/fat)- Almonds, pistachios, cashews, walnuts, pecans

Seeds(fat)- Sunflower, pumpkin, flax seed

Fats- Coconut Oil, Olive Oil, Grape seed oil, Flax seed, Avocado

The goal is to eat WHOLE foods!

Limit the amount of foods you eat that come from a package!

Limit the foods that have more than 5 ingredients!

Eat on a 85/15 rule, which leaves around 3 meals a week that can be off guidelines a little!

3 meals and 2-3 snacks a day

Meals should consist of Meat (protein) the size of your palm, two handfuls of vegetables (carbohydrate) or a palm size portion of fruit (carbohydrate) and 1-tablespoon healthy fat!

Snacks should consist of half palm size portion of Meat (protein), 1 handful vegetable (carbohydrate) or a half palm of fruit (carbohydrate) and ½ tablespoon of healthy fat!

This should be followed every meal and every snack! The better the balance of Protein/Carbohydrate/Fat the better you feel!

The Role of Protein, Carbohydrates, and Fats

Balanced Meals, Every Time.

Uriia Underhill, B.Sc.

There are four main ingredients needed to perfect the fuel of the human body. All of these four things are needed in order for a body to survive and flourish. Protein, Carbohydrates, Fats, and Water, without these things the body would not be able to function. Each macronutrient is used for something different yet they all rely on others to keep the body in homeostasis. An athlete’s body would need an even more specific macronutrient breakdown to ensure that the athlete is replacing the calories used as well as replenishing low supplies of needed nutrients and vitamins. It seems beneficial for an athlete to follow a structured eating program in order to ensure that all energy, vitamins and nutrients requirements are met. The athlete is recommended to eat every two-three hours. One hour prior to intense physical activity and consuming a snack within thirty minutes after. The eating plan should incorporate at least 5-6 eating times a day.

Protein is constantly being broken down to repair, and build new muscles and cells. When protein is broken down into amino acids it is called protein anabolism. Amino Acids are important building blocks that structure the foundation of protein. Amino Acids are composed of carbon, hydrogen, oxygen and nitrogen. Amino acids are mainly used in the formation of proteins needed within the body, however amino acids can also be used for energy if metabolized in the muscle and liver (Fink, Burgoon, Mikesky, Chapter 5, 2011). Protein helps hormones stay balanced and helps the body’s immune system. Proteins also play a hand in the formation of enzymes within the body. Protein also has the ability to help the body maintain a normal pH balance. During exercise lactic acid is produced, this lactic acid can fatigue muscles and hinder the athletic performance. It is encouraged that the protein quality be good and if the physical intensity and duration increase changes are your protein intake should increase as well. Protein utilization is related to duration and intensity of physical activity. If the activity goes over certain durations of time and glycogen stores are depleted, if the storage becomes too low the body must then utilize the protein and muscles available. Protein is not the bodies first go to for energy however will be used in place of as needed. If needed Amino Acids are slowly converted to glucose or ATP. Daily protein is needed to maximize protein synthesis needed for every day activities and physical activity. Good sources of protein include lean meats, beef, chicken, fish, and diary.

Carbohydrates are the main energy source of the human body. Carbohydrates are also one of the fuels that increase an athlete’s performance. Carbohydrates are molecules formed of Carbon, Oxygen and Hydrogen. Carbohydrates are good for the body because they can be broken down into glucose and other simple sugars. Once broken down these sugars can be used as food, absorbed and used for energy. Blood glucose levels are affected by carbohydrates, which help regulate energy to all vital organs and brain. Carbohydrates can be simple or complex. Simple carbohydrates are broken down easily and are only made up of one to two sugar molecules. Complex carbohydrates consist of longer chains of sugar and take more time for the body to breakdown. The body stores the carbohydrate as glycogen and can easily break it down into glucose for energy (Fink, Burgoon, Mikesky, Chapter 3, 2011). Carbohydrates are used to provide energy as well as be able to metabolize fats in a short amount of time if needed. The need of carbohydrates increases with the duration and intensity of training present that day. Good sources of carbohydrates include fresh fruits and vegetables of nearly all varieties.

Fats are important to the healthy functioning of the human body. Fats provide energy during rest and during light to moderate activities. Fats are beneficial because they provide fatty acids needed to have normal functioning of the body. Fats can help add flavor to food as well as provide fuel for high activity athletes. Fats are molecules belonging to compounds of lipids. Lipids are carbon-containing structures that are water-soluble and fat-soluble. Fats are different in the aspect that if the body over consumes either protein or carbohydrates it will be stored as fat. This fat will be stored in the adipose tissue until it is needed for energy. Fats are responsible for carrying vitamins A, D, E, and K within the bloodstream. The average athlete consumes nearly 35% of his daily calories from fats. Good sources of fats are walnuts, fish, flaxseed, olive oil, and coconut oil.

Each one of the three macronutrients is required at every meal to ensure that the body receives a perfect portion of vitamins and nutrients. It is important that any body to intake healthy amounts of protein, carbohydrates, and fats. It is even more important for an athlete to know the specifics in which their body needs to run to the best of its ability. In doing so it helps prevent ailments and diseases of the body. An athlete’s body must be able to train and withstand hardships of their sport. If the athlete is not ingesting enough nutrients and vitamins the body will not perform the way it should. If Carbohydrate consumption is low energy will not be present, if the body has no energy and no stores it will attack the muscle. Without muscular strength and endurance the athlete will not be able to preform. With out the specific science of food (proteins, carbohydrates and fats) no body will be able to perform or for that matter survive.

References:

Fink, H., Burgoon, L., Mikesky, A., (2011) Practical Applications in Sports Nutrition, (2^nd edition, Chapter 5), Protein, Jones & Bartlett

Fink, H., Burgoon, L., Mikesky, A., (2011) Practical Applications in Sports Nutrition, (2^nd Edition Chapter 3), Carbohydrates, Jones & Bartlett

Fink, H., Burgoon, L., Mikesky, A., (2011) Practical Applications in Sports Nutrition, (2^nd Edition Chapter 4), Fats, Jones & Bartlett

The Mineral Phosphorus

Phosphorus

Uriia Underhill, B.Sc.

Minerals are essential inorganic elements that are needed by the body, however normally in small amounts (Fink, Burgoon, Mikesky, 2011). Minerals are usually acquired through eating healthy mineral containing foods such as lean meats, vegetables, fruits, nuts, seeds, and healthy fats or by supplementation. Minerals recommended doses are usually in the form of micrograms, or milligrams.

Phosphorus is a mineral that is vital for many functions of the body. Phosphorus works with calcium to help provide strength to bones and teeth (Fink, Burgoon, Mikesky, 2011). Phosphorus binds with lipids and forms phospholipids, which helps to strengthen cell membranes. Phosphorus also has the ability to turn on and off enzymes through a process called phosphorylation.

Deficiencies of Phosphorus are rare in the United States because the food supply is rich in the mineral. Deficiencies from Phosphorus can include bone pain, bone malformation, and muscle weakness (Fink, Burgoon, Mikesky, 2011). If you have ingested too much Phosphorus you may notice side effects such as compromised calcium metabolism and a higher risk of osteoporosis.

Foods high in Phosphorus are fish, meats, eggs, and nuts. Some specific food types include beef liver, sunflower seeds, ground beef, chicken, cooked oysters, almonds, and black beans.

Phosphorus is important for athletes because it may help prevent fatigue. Some studies have shown the effects of an increased VO2 max as well as an increase in ventilator anaerobic threshold. It is not recommended for athletes to take a supplement of Phosphorus because of the already adequate levels food in current food sources.

References:

Fink, H., Burgoon, L., Mikesky, A., (2011) Practical Application in Sports Nutrition, (2^nd edition, Chapter 7, Minerals) Jones & Bartlett Learning, Retrieved January 23, 2013

PINE NEEDLES FOR VITAMINS?

More Than Just a Christmas Tree

Uriia Underhill, B.Sc.

Historically early settlers have been rumored to chew, make teas, soups and other food with the help of PINE NEEDLES. SAY WHAT?!?!?! Yes, you read it right! That huge tree that grows in yards through out your own neighborhood as well as rapid through the United States is actually good for you!

Pine needles are said to contain 5 times the amount of Vitamin C as one lemon, producing 400mg per 8 oz. when mixed with water. Vitamin C is a very powerful antioxidant, and necessary for growth and development (NIH, 2013). Vitamin C is also known to improve eyes and skin, and the cardiovascular system. Pine Needles are also very high in Vitamin A. Vitamin A is also a very powerful antioxidant. Vitamin A helps with hair, skin, eyesight, and the production of red blood cells.

BUT WAIT… It’s not just the needles that are said to be a healthy addition to any meal. For hundreds of years health benefits have came from consuming pine tree pollen, sap, and nuts.

Mother Nature is an open pharmacy. Enjoy what is has to offer today, for a healthier tomorrow!

NOTICE**** NOT all types of Pine Tree Needles and other products are safe for consumption. It is recommended that you DO NOT ingest Norfolk Pines (many commercial Christmas trees), Ponderosa Pines, and Yew. It is NOT recommended for pregnant or nursing women or animals.

References:

National Library of Medicine, (2013) Vitamin C & A, Retrieved January 23, 2013 from http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm , http://www.nlm.nih.gov/medlineplus/vitamina.html

Walker, B., Dave’ Garden, (2013) The Amazing All-Purpose Pine Needle Tea, Retrieved January 23, 2013 from http://davesgarden.com/guides/articles/view/3126/

Protein and Carbohydrate Consumption for Athletes, or Anyone!

Protein for Muscles

Uriia Underhill, B.Sc.

The best source of protein for an athlete would be the type food that would help his body runs to the best of its ability. Proteins are a very important part of every meal. It seems a good suggestion is each meal have a recommended amount of lean meat, seafood, a good supplement of good fat and balanced with a healthy portion of veggies and fruits.

Protein in the human body is continuously broke down meaning that an athletes need for protein is a lot more (Fink, Burgoon, Mikesky, 2009,). This is due to the amount of physical activity they do in a day, week, etc. as well as the body type of the athlete. It is also important to know that if your body is properly nourished it can feed off muscles for energy which in turn leads to muscle breakdown. ,which for an athlete could mean no muscle gains (McAdams, 2012). This could also play a role in how your body reacts and stores carbohydrates due to feel of not receiving the necessary fuels at the next feeding.

A good protein for each meal of the day would be as follows

6amBreafast-

Lean shredded beef (Protein), Kale (Carbohydrate), and a side of Sliced apples (Carbohydrate).

9am Snack-

Pear Slices (Carbohydrate), Raw Pecans (fat)

12pm Lunch-

Lean Turkey breast (protein), mixed green salad (carbohydrate)

3 pm Snack-

Lean Beef Jerky (protein), Celery sticks (carbohydrate)

6pm Dinner-

Cucumber (carbohydrate) with avocado (fat) dip, cold peel and eat shrimp(protein),

It is very important to know that each meal is a balanced fueling period for your body. Barry Sears, PH.D has published many great finding out how the body especially athletes bodies preform to the best of ability when the body is fed on a balanced platform of Protein, Carbohydrate, Fat each meal. Each meal is recommended consumed within a 2-3 hour period. Of course this type of eating can be used for anyone to lose, maintain, or gain muscle for athletic performance all by figuring out what the athletes, or clients needs are based on their lean body mass, and body fat calculations.

Reference:

Fink, H., Burgoon, L., Mikesky, A., (2009) Chapter 5:Protein (2^nd edition pp.126-149) Sudbury, MA, Jones and Barlett Publishers

McAdams, A., (2012) LiveStrong, When Does the Body Start to Use Muscle Tissue For Energy, Retrieved January 11, 2013 from http://www.livestrong.com/article/554481-when-does-the-body-start-to-use-muscle-tissue-for-energy/

The Problems with Artificial Sweeteners

Real Sugar, Fake Sugar?

Uriia Underhill, B.Sc.

Artificial Sweeteners = Chemicals

Aspartame (NutraSweet, Equal) is 300 times sweeter than normal table sugar.

Acesulfame (Sunett, Sweet & Safe, Sweet One) is 200 times sweeter than normal table sugar.

Neoptame (made by nutra sweet) is 7,000-13,000 times sweeter than normal table sugar.

Saccharin (Sweet “N’ Low) is 300 times sweeter than normal table sugar.

Keep in mind most of these sweeteners are deemed 0 calories – 5 calories, which let’s be honest is not anything that will tip the scale…. or will it?

In 2012 at least 46 million Americans ingest drinks or foods that are sweetened by these CHEMICALS. Some of these artificial sweeteners can even be found in baby food.

In studies conducted by Dr.Susan Swithers at Purdue, concluded that rats that consumed their normal type of food consumed more food per meal and gained more weight when artificial sweeteners were added.

Studies conducted by Dr. Bandyopadhyay showed that animals that consumed acesulfame, saccharin, and aspartame showed an alarming DNA damage in the bone marrow. It should be noted that even though these studies are conducted on animals the doses of artificial sweeteners that they consume is far lower than that of a typical day in the American diet.

In 2010 a study was conducted on 59,334 pregnant women residing in Denmark, it showed that the consumption of artificial sweeteners increased the risk of pre term labor.

It is common knowledge that anyone who regularly consumes food that is made with sugar has an increased risk of type 2 diabetes, high blood pressure, heart disease, and obesity.

It is not to be said that sugar and artificial sweeteners are the main cause of these issues however it is found that they most certainly play a huge part.

The National Health and Nutrition Examination survey has concluded strong links between consumption of artificial sweeteners and metabolic syndrome, high cholesterol, high blood glucose and obesity. Alarmingly these results are not just apparent in adults but in children as well.

The Scientific Breakdown

Food reward in the brain consists of two branches, the Postingestive and the Sensory. The Postingestive component relies solely on the metabolic content of the food. When food is eaten, the signal is sent to Postingestive to be either negative or positive. In the positive aspect the brain is signaled that it is full and satisfied, if the food is not nutrient dense then it will trigger a negative response. The negative response trips your brain and tells your body that you need more food.

In the case of artificial sweeteners the caloric and nutrient content is not able to fully activate the Postingestive component, which in turn tells your body that is not satisfied and “NEEDS MORE”.

All in all if your brain is unable to get what it needs in the forms of fuel, vitamins, and minerals it will tell you that you need more. Without the knowledge of this you might think you need more of artificial sweetened drinks as well as over eat at every meal, which in my opinion is NO DOUBT a reason for obesity and t other health related diseases our world currently faces.

References

Cordain, L., Ph.D. (2012) Artificial Sweeteners, The Paleo Answer, (Chapter 3, pgs. 33-36) Retrieved January 11, 2013

Yale Journal of Biology and Medicine (2010) Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings, Retrieved January 11, 2013 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

Good Fat, Bad Fat: We all need fats!

Good Fat, Bad Fat: We all need fats!

The benefits of Healthy Fats

Uriia Underhill, B.Sc.

In the current years more and more focus has been put on "No Fat, Low-fat" type diets and food trends. When in fact, eating appropriate amounts of fat does not make you fat, but helps your body run to the best of its ability.

You actually cannot live without fat in your diet. Your body relies on Good Fats to keep skin and nails healthy, provide fat-soluble vitamins, provide essential fatty acids, and provide a back up source of energy (WebMD, 2012).

Good Fats can be classified as monounsaturated and polyunsaturated fats; these actually help you lower disease risk. In this case you can usually get a relatively healthy form of fats from most plant-based oils, nuts, seeds, and fish (Harvard, 2012).
Other good fats can include:

· Essential omega-3s, from clean sources wild caught sources.

· Avocados

· Organic/free range eggs

· Olives

· Flaxseed oil

· Coconut

The best sources proving to be found naturally in foods and are not heat processed and chemically damaged (Akins, 2016).

The types of good fats are known as monounsaturated, poly unsaturated, and saturated, most real foods contain a complex mixture of the three types of fat (Atkins, 2016).

Bad fats are known as excessive amount saturated and all trans fats. Foods that are high in these fats can increase disease risk. Bad fats can come from things such as most butters, ice cream, cheese, and most importantly processed foods. Bad fats are sometimes also known as bad fats or damaged fats that have reached a heating point multiple times (Atkins, 2016).

Avoiding fats from highly processed vegetables oils as much as possible. This includes oils from soybean, safflower, corn, or any highly process method.

Foods with clearly marked claims such as “reduced fat”, fat-free, or low fat should be avoided due to the possibility of being processed with chemicals that could prove to have more risks on your health then the fat in question.

References
Atkins (2016) How it Works, Good Fats, What are good and Bad Fats, Retrieved from https://www.atkins.com/how-it-works/library/articles/good-fats

Harvard School of Public Health, (2012) The Nutrition Source, Fats and Cholesterols, Retrieved January 7, 2013 from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

WebMD, (2012) The Skinny on Fat: Good Fats vs. Bad Fats, Retrieved January 7, 2013 from http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats

The Power of Movement..

If Your Not Moving, You're Standing Still

Uriia Underhill, B.Sc.

As the human body begins to age its desire for physical activity decreases as well as the need to complete hard strenuous tasks. In today’s society it also seems that current work trends have contributed to the decreased number of people who engage in daily physical activity. One example of a job lacking physical activity would be a 9-5-desk job.

People who work a desk job are more prone to stoke risks, heart attack and overall unhealthier lifestyle due to the lack of physical activity (Huffington Post, 2012). It seems like the jobs that are currently in demand have society sitting around which can lead to a life that is almost completely sedentary. Movement keeps our body in good working order; the machine must remain in motion in order to prevent rust!

Reference:

HuffingtonPost.com (2012) Sitting at Work: Why It’s Dangerous and What You Can Do, Retrieved January 2, 2013 from http://www.huffingtonpost.com/2012/07/24/sitting-at-work-why-its-dangerous-alternatives_n_1695618.html

Best Pre and Post Work Out Fuel..

Need a Quick Fix?

Uriia Underhill, B.Sc

It seems most of the carbohydrates mentioned for pre workout fuels are things such as ready to eat bars, oatmeal, and supplementing with easy sports drinks. While these forms of carbohydrates might make for a quick fix, it seems we have gotten away from the fact that the truest forms of vitamins and minerals come from fresh fruits and vegetables. Fruits in their raw form give a boost of quick digesting carbohydrates as well as a handy even more convenient form when dried. Vegetables can be easy cut and carried for a nutritious go-to snack. When ingesting a better form of carbohydrate compared to a processed product, it is shown to improve athletic performance. Loren Cordain, PhD and writer of the Paleo Diet for Athlete’s suggest that carbohydrates ingested remain low to moderate on the glycemic index. He also suggests that a carbohydrate/ protein combination meal be eaten with a 30-minute window after any type of workout.

Reference:

Cordain, L., Friel, J., (2005) The Paleo Diet for Athletes, A Nutritional Formula for Peak Athletic Performance

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