BLOG 276 INSULIN

BLOG 276 INSULIN

Insulin is the hormone that takes the glucose from the blood and moves it to the cells for use for energy and for storage. We typically hear about this topic in relation to diabetes. That is because people with diabetes have high levels of insulin in their blood. As a result of this insulin imbalance, either the body is unable to move it to the cells or upon arrival the cells don’t respond to insulin as well as they should.

The key factor is glucose which comes from carbohydrate rich foods. The main culprits are bread, potatoes, and fruit. Upon entering the mouth, food then travels down the esophagus before entering the stomach. During this traveling adventure, enzymes and acids from the foods are broken down into tiny digestible pieces that release glucose. The intestines absorb the glucose and then it hits the bloodstream. Now when in the blood, insulin kicks in to pick up the glucose to take it to the cells.

We want glucose to keep at a constant level in our blood. There are cells in the pancreas that monitor blood sugar levels. Naturally after eating, blood sugar levels rise so the cells release insulin into the bloodstream. Now insulin takes glucose to the muscles, liver, and fat of the body to be used. The majority of this glucose is utilized by the body as energy. Most notably, glucose is what the brain uses for energy. The cells of the brain need glucose to help the chemical messengers be able to process information. The body uses what it needs, then the extra glucose gets stored in the liver and muscles as glycogen.

When you don’t eat, blood sugar levels drop. The pancreas doesn’t release insulin. The cells in the pancreas start to make glucagon. The role of this chemical is to tell the liver to start to break down glycogen that has been stored to be used as glucose. Then the glucose is released to the bloodstream until you finally eat again.

Type 1 diabetes occurs when the body does not have enough insulin. Insulin is made in the pancreas, but the body is attacking the cells needed for this production. For type 2 diabetics, the cells don’t respond to insulin appropriately. The pancreas has to work overtime to make enough insulin to have it properly transported to the cells. The pancreas reaches its max and then eventually becomes too impaired to make the amount of insulin the body needs. Having too much insulin distorts the function of the vessels that carry oxygen rich blood to the organs. Diabetics have to constantly be aware and test their blood sugar levels. Complications can lead to stroke, heart attack, kidney damage, and nerve damage.

The role of insulin in the body is pivotal to our health. The best medicine is eating right and exercising. Diabetes can be genetically related but for anyone can be a threat based on lifestyle choices, the impact of eating whatever one desires can wreak havoc on your health. Moderation is the key when it comes to carbohydrate consumption. The body needs this macronutrient for brain power and energy, but eating more than needed won’t make you smarter, quicker, faster, or stronger. Stability is a good thing and insulin being stable and operating efficiently in the body is something everyone needs.  

BLOG 275 EGGS

BLOG 275 EGGS

Chickens serve an important role for our agricultural and our health. Eggs are a superfood for our bodies with all the nutrients packed inside their shells. Cracking an egg is like opening up one of the most nutritious foods we can eat. No wonder nearly four billion cartons (12-pack) of eggs are sold per year.

One large egg has approximately 80 calories, with 5 grams of fat and 6 grams of protein. Eggs are primarily consumed for their source as protein for us, especially since they contain all the amino acids we need. Because eggs are high in protein, they can help people feel fuller which can help maintain a healthy body weight when incorporated into a nutritious diet. There are several other reasons to eat eggs. They contain 28% daily value (DV), 23% of the DV recommended for B12, 20% of DV for riboflavin, 8% of DV for vitamin A, 7% of DV for phosphorus, and 6% of DV for folate. Other trace nutrients can be found including vitamin D, vitamin E, calcium, zinc, and vitamin B6.

Eggs also contain lutein and zeaxanthin. These are antioxidants found in the eyes which help ward off cataracts and macular degeneration. The yolk contains the greatest number of cataracts and macular degeneration. Eggs that are enriched with omega-3 enriched can reduce blood levels of triglycerides. Furthermore, eggs contain choline. This is a nutrient not many people know exists, but we must have it to help build cell membranes. One egg has 100mg of choline, so they are a great source.

One of the main debates about eating eggs can be the argument that they are high in cholesterol. One egg does contain 186 mg of cholesterol, and 300 mg is the recommended threshold for daily cholesterol intake. For 70% of people, eggs do not raise their blood cholesterol levels, but for 30% eggs do raise it. On the other hand, eating eggs does raise good HDL which helps lower the risk of heart disease.

Crack an egg to your health. The benefits are many and eggs are versatile to prepare to please for many types of taste buds. Some like them whole, some like the whites, some scrambled, some hardboiled, etc. They are a great addition to salads, an easy on the go snack, and can make a whole meal. They’re simply eggselent.

BLOG 574 DEHYDRATION

BLOG 574 DEHYDRATION 

Water is essential to life, yet dehydration remains one of the most common and overlooked health issues. Many people go through their day a bit dehydrated without realizing it. This can affect energy levels, concentration, and long-term health. Dehydration occurs when the body loses more fluids than it takes in. This prevents the body from performing roles like regulating temperature, transporting nutrients, and supporting digestion. Dehydration can range from mild fatigue to a medical emergency. It happens for many reasons beyond simply forgetting to drink water. Triggers include hot weather, intense exercise, and illnesses involving fever or vomiting. Alcohol consumption acts as a diuretic. Certain medications for blood pressure or allergies can increase fluid loss. Age also plays a role because older adults often have a reduced sense of thirst.

Studies suggest that anywhere from 50% to 75% of people in developed countries regularly consume less water than recommended. Many people function daily at a low level of dehydration, often mistaking the resulting headaches or fatigue for stress or lack of sleep. The typical recommendation of water is approximately 2.7 liters per day for women and 3.7 liters for men. This includes fluids from food. More than half of adult’s report drinking fewer than four cups of plain water daily. This is due to busy lifestyles and a preference for sugary drinks.

Inadequate hydration affects nearly every body system. Even mild dehydration can lead to dizziness, poor concentration, muscle cramps, and dark-colored urine. If left unaddressed, chronic underhydration can lead to more severe complications such as kidney stones, urinary tract infections, and persistent digestive problems. In extreme, dehydration can cause low blood pressure, fainting, or heat stroke.

Prevention entails consistent habits. Strategies include carrying a reusable water bottle, increasing intake during exercise or illness, and incorporating water-rich fruits and vegetables into the diet. Monitoring urine color is also helpful. Pale yellow usually indicates adequate hydration. Early symptoms are easy to ignore. Making small changes, such as drinking an extra glass of water each day, can make a meaningful difference in how the body feels and functions.

BLOG 573 BEEF JERKEY

BLOG 573 BEEF JERKEY

Snacking gets us through the time before the next meal and holds us over when we feel hungry. Beef jerky is a popular snack found at every gas station and quick mart. It is essentially just stripes of meat, but this protein source satisfies hunger and tastebuds. It is portable meat in a baggie. It is flavor packed with different spices and marinades. There are pros and cons to consuming this snack. For example, some consider it as a better snack than cookies but then again because of its long shelf life, it is highly processed.

PROS

One ounce serving of beef jerky has about 120 calories, which is a lower amount for a snack. This amount only has 3 grams of carbs, and it has 9 grams of protein. Compared to other processed snacks, it is lower in fat with about 7 grams per one ounce serving. Another good quality is beef jerky’s nutritional profile having vitamins and minerals including B12, zinc, and iron. All of these can help with muscle repair, muscle growth, strong immunity, red blood cell formation, as well as having an overall healthy metabolism.

CONS

Beef jerky is a highly processed food with a high amount of sodium. In one ounce serving there can be over 500 grams of sodium. This can increase the risk of high blood pressure and other heart diseases. Research has shown the link between eating processed meat and the risk of certain cancers. The added sugars and preservatives add up to a high amount which gives the snack its flavor and long shelf life. Of these preservatives, nitrates, are particularly unhealthy. Another negative would be that more than half of beef jerky’s fat calories come from saturated fat.

There are certain brands and types that can be healthier and lower in “cons”. There is not a clear “yes” or “no” answer whether beef jerky is considered a healthy snack or not. Some claim it is the ultimate snack while others steer clear of salty, processed meat. When time and resources are limited, beef jerky may be a better option compared to other choices. Always keep in mind the daily total of other food you are consuming. Moderation and portion control are to be adhered to as well. Nutrition is nourishment for health, so always choose wisely and keep your health goals in mind.

BLOG 572 HORMONES IN FOOD

BLOG 572 HORMONES IN FOOD

The evolution of food has dramatically changed since the time of our ancestors, through the industrial revolution, and now to processed and packaged availability. Unless specified as a hormone-free food, the foods we eat on a daily basis are likely to have added hormones in them. The most common foods would be meat and dairy items. Plants also have them. Hormones are a staple for productivity for many farmers.  Some of these hormones are FDA approved. When production goes up, profit goes up.

About 75% of all cattle and 90% of cattle on feed lots are given hormones. Six of the hormones given to cattle are FDA approved. These include progesterone, estradiol, testosterone, trenbolone acetate, zeranol, and melanogaster acetate. These are given via a pellet placed under the cattle or sheep’s skin near the ear. Another hormone cows are given is called recombinant bovine growth hormone (rbGH) to increase their milk production. All 27 countries of the EU, New Zealand, Australia, and Canada have banned giving cows recombinant bovine growth hormone (rbGH). Some brands even refuse to use dairy with rbGH. Ben and Jerry’s are one of these companies. However, some countries including Canada, Mexico, Chili, New Zealand, South Africa, and Australia, do approve hormones for growth for beef production.

About 300 types of plants have natural hormones that aren’t inserted. These hormones are called phytoestrogens. They’re mostly present in leafy green vegetables and legumes. Phytoestrogens act like estrogen in our bodies. Especially in women, this can have side effects. Soy is one of the biggest sources of phytoestrogen.

The major reason hormones raise concern for us is the increased risk of cancer. It is difficult to research exact cause and effect scenarios with direct cancer-causing foods. For example, it would be hard to study whether women who eat hormone free meat compared to women who do not, if there is a direct link to breast cancer. Diet from birth until adulthood is not regulated in this manner.

To avoid eating foods with hormones you have to look for foods that have the USDA organic seal. The word “organic” on a label is strict to obtain. This means no growth hormones or antibiotics can be used. The words “natural” and “free range” do not mean the same as “organic”. For dairy, labels might read no added hormones. This can help reduce the number of hormones one consumes until more research is done and until more is done to stop the use of hormones in our foods.

BLOG 571 CHEESE

BLOG 571 CHEESE

Who doesn’t love a good slice or cheese on a cracker, on pizza, or on a sandwich? Well, only those who stomachs can’t handle it might have a different answer. Cheese is a type of dairy that comes in so many flavors and is so versatile in its use. Taste is dependent upon what type of milk is being used and how the cheese is produced. There are pros and cons nutritionally to eating cheese. Different cheeses are therefore different in their nutritional quality. Pros would be that it is high in protein and calcium. Cons would be that it can be high in calories, fat, and sodium.

If we were to compare cheeses and discuss which types are the best nutritionally for you, then here’s the rundown:

1.      Mozzarella – this type of cheese is lower in calories and sodium compared to other types. One ounce of mozzarella has 85 calories, 6% of the daily value (DV) for sodium, 11% DV for calcium, 6 grams of protein, and 6 grams of fat. A positive bonus about mozzarella is that it contains probiotics which help improve immunity, gut health, and help reduce inflammation. It is probably most popularly known for being used in a Caprese salad with tomatoes.

2.      Blue cheese – this type is actually cured from mold (Penicillium) and is cured. It doesn’t just come from cows but can be from sheep’s or goat’s milk. The mold is what creates the blue color. One ounce contains 100 calories, 14% of DV for sodium, 12% of DV for calcium, 6 grams of protein, and 8grams of fat.

3.      Feta – this cheese originally from Greece and is from sheep’s (has a sharp taste) or goat’s (mild taste) milk. It is good because it is lower in calories, but because of the packaging it requires for preservation, it is typically higher in sodi9um with 14% of DV. One ounce of feta has 75 calories, 11% of DV for calcium, 4 grams of protein, and 6 grams of fat.

4.      Cottage cheese – this comes from curds of cow’s milk. It is very high in protein with 1.2 cup containing 12 grams of protein. It also has 90 calories, 15% of DV for sodium and 9% of DV for calcium, plus 3 grams of fat (in ½ cup). Because it is higher in protein, it is recommended as a weight loss helping type of food because it helps make you feel fuller, longer.

5.      Ricotta – this is an Italian cheese that can not only come from cows, sheep, or goats, but it can also come from Italian water Buffalo milk. It has a very creamy texture. Ricotta is very high in calcium with 20% of DV in ½ cup. It has 186 calories in ½ cup, 6% of DV for sodium, 9 grams of protein, and 13 grams of fat.

6.      Parmesan – this is aged cheese that is harder and has a saltier taste. It comes from unpasteurized cow’s milk that has been aged for at least 12 months in order to make sure bacteria is killed. One ounce has 111 calories, 15% of DV for sodium (pretty high amount), 26% of DV for calcium which is high too, 10 grams of protein (another higher amount), and 7 grams of fat. Nutritionally, parmesan is a packed choice. Another bonus about parmesan is that it contains 16% of DV for phosphorus which is good for bone health.

7.      Swiss – this cheese comes from Switzerland and is from cow’s milk. It has a mild taste and is a little hard. During fermentation, holes are created in the cheese to release gases. One ounce of Swiss cheese has 111 calories, 2% of DV for sodium which is lower, 19% of DV for calcium which is higher, 8 grams of protein, but 9 grams of fat.

8.      Cheddar – this cheese comes from England and cow’s milk. There are different colors and tastes that vary depending on how long the cheese has aged. One ounce of cheddar has 115 calories, 8% of DV for sodium, 15% of DV for calcium, 7 grams of protein, and 9 grams of fat. Another bonus about cheddar is that it is high in Vitamin K which is good for bone health and prevents calcium from being deposited in the arteries and veins.

9.      Goat – this cheese is also called chèvre. It comes in several forms including crumbles. One ounce has 75 calories, 6% of DV for sodium, 3% of DV for calcium, 5 grams of protein, and 6 grams of fat. Many people who have difficulty digesting cheese opt for the goat’s milk option because it’s lower in lactose properties.

Cheese can be part of a nutritious and healthy diet. Being aware of sodium and fat intake is always of importance. The more we know about what we are consuming, the better, more informed choices we can make. Next time you have cheese in your meal or snack, consider which type as part of your total daily intake. That way, you can aim to keep a healthy weight and lower the risk for health problems. Cheese please 😊

BLOG 570 CHIA SEEDS

BLOG CHIA SEEDS

Cha-cha-cha-chia…. you remember the Chia Pet?? Now, health food stores are making claims that these tiny seeds are packed with nutrients and can help curb hunger. Chia is a type of seed that come from the Mexican desert plant called Salvia hispanica. “Chia” actually means strength. The ancient Mayan and Aztec cultures ate these seeds for energy because they contain carbohydrates, protein, calcium, antioxidants, and omega-3 fatty acids. A single ounce, which is about 2 tablespoons, contains 12 grams of carbohydrates, 4 grams of protein, 9 grams of fat, as well as other vitamins and minerals that can be absorbed by the body.

Most people consume chia seeds with other foods or in beverages. They have a mild, nutty taste. When mixed with water, they make a gel. Popular uses include on top of yogurt or cereal, with vegetables, in baked goods, or with rice.

The most appealing benefit of chia seeds is the claim that they aid with weight loss. These seeds are supposed to expand the belly upon consumption, which in turn makes a person fuller, meaning they will eat let, and thus weight loss will result. The evidence validating this is limited. Therefore, realistically, it is not the miracle weight loss aid. However, the USDA does claim that chia seeds contain no cholesterol, are a good source of energy, protein, fat, carbohydrates, and fiber. They also contain vitamin C, thiamin, riboflavin, niacin, phosphorus, potassium, magnesium, vitamin E, vitamin A, sodium, and zinc. They also contain the following antioxidants which help fight free radicals in the body: flavanol glycosides, chlorogenic acid, caffeic acid, kaempferol, quercetin, myricetin, and linolenic acid. Chia seeds have also been linked to raising good HDL levels and are a heart healthy food containing omega-3 fatty acids which help lower bad LDL cholesterol levels. They contain more than salmon or flax seeds. These seeds also contain fiber which help with the digestive system. Once the seeds enter the stomach, they become a gel that acts like a probiotic. Chia seeds can also help lower blood sugar levels which is great news for diabetics. The carbohydrates in these seeds are slowly released so they do not cause an insulin spike.

The list of benefits continues. Chia seeds contain more calcium than skimmed milk and boron which helps metabolize calcium. This is important for bone health and can even help your teeth. Chia seeds are known for their energy boosting power, which many athletes utilize for performance improvement. These seeds also contain alpha-linolenic acid (ALA) which helps reduce inflammation in the joints and arteries. Chia seeds also are great for pregnant women because they aid in the baby’s brain development.

Quite the list of benefits for such teeny tiny little seeds. Super foods have the power to benefit the body in so many ways. A little goes a long way. Whole food nutrition is absorbed and utilized by the body to improve functions and help a person perform at their best.