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General Research

DIETARY GUIDELINES : THE DIETARY GUIDELINES FOR AMERICANS.

DIETARY GUIDELINES

DIETARY GUIDELINES FOR AMERICANS (2015-2020)

Dietary guidelines simply mean a guide for a healthy diet. These guidelines for healthy eating were put forth by the United States Department of Agriculture (USDA) and are revised every five years (most recent being 2015-2020) to form and evaluate nutrition programs and policies. It is used as a tool to form federal food, nutrition and health policies as well as serves as a guide for professionals and the America public make healthy food choices. They reflect the importance of creating healthy eating habits in order to improve nutrition status, overall wellbeing and reduce risk of disease.  Let’s delve right n then!

Dietary Guidelines for GRAINS:

DGA GRAINS

At some point we all take grains either refined or whole! Replacing refined grains with whole grains is healthier and here is why. Refined grains contain just the endosperm which contains starch and protein, very well, but the whole grains consist of the bran (rich in fiber and nutrients), endosperm and germ (rich in vitamins and minerals), so much for refinement.

Selecting at least 6 ounces of grains with at least half of these (3 oz) whole would ensure a healthy contribution of nutrients such as essential B-Vitamins, iron, folate and fiber to the daily diet.  Some examples of whole grains include brown rice, millet, oats, buckwheat, whole wheat products, barley and so forth. Conversely, examples of refined grains include white rice and refined grain products.

Dietary Guidelines for Americans - Grains

Refined grain products include but are not limited to biscuits, cakes, cookies, cornbread, crackers, pastries and granola. However, in the early 1940’s congress passed legislation requiring that all grains passing state lines be enriched with iron, thiamin, riboflavin and niacin.

Further down the line in 1996, this legislation was amended to include folate, an essential vitamin to preventing birth defects. This means we can now get these much talked about nutrients in whole grain, fortified cereals. Isn’t that marvelous?!

 Dietary Guidelines for FRUITS AND VEGETABLES:

Dietary Guidelines for Americans- Vegetables

These are no new comers to such lists. Everybody has heard at some point the phrase “eat your vegetables!”. Well, we are still gonna ask you to eat them, but this time we-d tell you why you should.

Fruits contain a valuable amount of minerals, vitamins, nutrient and PHYTOCHEMIALS. I am emphasizing on photochemical because I see a lot of people consume just one particular type of fruit example, apples and then claim to eat a lot of a fruits which by that means plenty apples, hahaha. But literally the person just gets a particular set of nutrients from apple in contrast to a person that takes a variety of types and color, gets varieties of nutrient. Phytochemicals are chemical contents o fruits and vegetables that give them their characteristic color.

Asides color, these bioactive components have the potential to reduce risk of various chronic diseases such as cancer, cardiovascular diseases, obesity among others. These different colors connote different phytochemicals which confer different benefits. So let us do more of fruit variety (too many fruits in the grocery store to try out) than stick to a particular one.

Dutary Guidelines for Americans  Vegetables

The USDA has set a serving of vegetables at 2 cups and fruits at 2 ½ cups per day. Choosing fresh, green leafy vegetables ensures you get unadulterated vitamins as wet boiling or steaming of vegetables cause nutrients to leach into the water and subsequently lost. Also, limit vegetables that contain solid fats or added sugars such as baked beans, candied sweet potatoes, French fries, refried beans, coleslaw and French fries.

Still on the issue of VEGETABLES, dressings and ranches could work against a person trying to eat healthy by contributing unnecessary sodium and calories to the diet. To this end, we suggest healthy choices such as olive oil dressing. Another helpful option could include stir frying the vegetables in healthy vegetable oil, such as olive oil or canola oil with some garlic, ginger or onions. Yummy! Guess what I’m having for supper?

Dietary Guidelines for MILK AND MILK PRODUCTS:

DGA - Milk

I am guilty of this *covers face*. I love love love whole milk; I mean who wouldn’t? but it is not the very best. It is advised to replace whole milk products with fat-free or low fat options (preferably 1%). Milk is rich in calcium, riboflavin, niacin, vitamin B12, calcium, potassium and when fortified, vitamins A and D.

DGA - MILKIf you do not consume milk, please choose products rich in calcium and vitamin D. Limit intake of milk products that contain added sugars and are high in fat such as whole milk and whole milk products such as cheeses, cottage cheese and whole milk yoghurt (do Greek yogurt instead), 2% reduced fat milk, ice cream, whole fat chocolate milk, custard, milk shakes, pudding and sherbets. The current recommended daily amount for milk lies at 3 cups per day.

Since milk products are important source of calcium and some are fortified with vitamin A & D, we might as well choose the fat free ones thereby helping ourselves eat healthy and also getting the nutrients we need.

 

DGA - milk

Dietary Guidelines for PROTEIN:

Dietary Guidelines for Americans - Protein

Protein foods which include seafood, poultry, eggs, legumes, soy products, nuts and seeds as well as beef and pork not only provide proteins but also B vitamins, vitamin E, iron, zinc and magnesium.

It is advised by the DGA to take a variety of these foods, not just only poultry because that’s some people idea of protein. Varieties of proteins include; lean meat, eggs, legumes, unsalted nuts and seeds, soy products and poultry. These foods provide vitamins B & E, Zinc, iron and Magnesium. We must also know that we could consume these foods in an unhealthy way by adding too much fat and sodium, so we really need to be careful when cooking them.

Dietary Guidelines for Americans - ProteinTo keep fat intake low, bake, roast, grill or braise meats, poultry and seafood but avoid frying them in fat. For example try not to fry your poultry and sea foods in fat, drain all visible fat after cooking and peel poultry skin off to reduce fat content.

For the nuts; I know we are always tempted to buy/eat salted nuts which increase the intake of sodium, so let us make better choices which include unsalted nuts and unfried nuts. Because nuts and seeds are energy dense, it is advised that they be consumed in little quantities and in place of, not in addition to other,, high protein and fat foods such as beef and pork.

Limit protein foods that contain solid fats such as bacon, pork, beef, fried mat, marbled steak, poultry with skin and ggs. The current RDA for proteins is 5 ½ oz per day based on a 2000 Kcal diet.

 

Some Tips for Vegetarians:

DGA GRAINS

Lacto-ovo-vegetarians who eat animal-derived foods such as milk and eggs receive high quality protein and are more likely to meet their protein RDA. A well planned vegetarian diet helps to ensure adequate intake of nutrients such as protein, iron, vitamin B12, vitamin D and Omega-3 fatty acids. All it takes is adequate knowledge and proper planning with a nutritionist. *wink*

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General ResearchLifeStyle

GENETICALLY MODIFIED FOODS : MY SENTIMENTS

I have been in “Gods own Country” a bit and I have discovered that Genetically Modified Foods are big in the USA (well they have a knack for infusing science unto everything, God bless America). For one they’re cheaper and I can tell you they taste terrible. See, I’m a Dietitian and somehow expected to practice what I preach “rolls eyes”. Now here’s the problem, I started the trip down Nutrition Lane in a country where you could have an orange hankering and you walked to your local“junction” and bought three for 50 Naira (roughly 7 cents). Back home, we didn’t have much of a problem with Genetically Modified Foods. People simply planted, fertilizer with animal droppings and in due course plucked their healthy, ripened, fleshy and tasty fruits and vegetables.

Genetically Modified Foods

Recently there has been a huge campaign toward the healthy lifestyle, including the DGA 2020, MyPlate and so on, still I find with it an exponential increase in Genetically Modified Foods and allied products. Nothing is left to naturally mature and produce anymore, everything has to be genetically and chemically induced to produce more, shorten time of production or generally increase income. I agree there is some rationale for this including pest resistance but surely there should be more sustainable ways to do protect crops than to modify them genetically. I can’t remember the last time I had a banana I actually enjoyed in the States. Even milk here tastes watery. The organic food alternative is more expensive and inaccessible compared to the Genetically Modified Foods. It pisses me off.

Therefore, I’m going to dwell a little on Genetically Modified Foods, reasons for these alterations and all that scientific stuff that leaves our yummies tasting all goooey.

What are Genetically Modified Organisms/Foods?

Genetically Modified Foods

According to World Health Organization, ‘’’Genetically modified organisms (GMOs) are organisms (i.e. plants, animals or microorganisms) in which the genetic material (DNA) has been altered in a way that does not occur naturally by mating and/or natural recombination. ’’ The technology has been termed “modern biotechnology or gene technology or genetic engineering’’. It allows selected individual genes to be transferred from one organism into another, also between non-related species. Foods produced from or using organisms are often referred to as GM foods.

GMOs and Crossbreeding

Genetically modified foods or have had their genes manipulated as opposed to the traditional cross breeding. What is cross breeding? A Crossbreed is an organism with purebred parents of two different breeds, varieties, or populations. Cross breeding is the process of breeding an organism often with the intention to create offspring that share the traits of both parent lineages, or producing an organism with hybrid vigor. Genetic engineering techniques allow for the introduction of new traits as well as greater control over traits of these plants and organisms than previous methods such as selective breeding and mutation breeding.

A Little Background on GM Foods in the USA:

Genetically Modified Foods

Commercial sale of genetically modified foods began in 1994, when Calgene first marketed its unsuccessful Flavr Savr delayed-ripening tomato. Most genetic modifications have primarily focused on cash crops in high demand by farmers such as soybean, corn, canola and cotton. Recently I have seen them delve deeper into regular produce such as my darling banana, plantain and grapes.

Some Genetically modified foods have been engineered for resistance to pathogens and herbicides and for better nutrient profiles. GM livestock have been developed, although as November 2013 none were on the market. In the United States, the Department of Agriculture (USDA) and the Food and Drug Administration (FDA) favour the use of “genetic engineering” over ‘’genetic modification’’ as the more precise term.

Why are GM foods produced at all?

Having gone through the meaning of GM Foods, I know some people would still wonder why GM Foods are produced. Asides their watery, empty taste, are GM foods safe? Are they regulated nationally? What are the issues of concern for human health? The answers to these questions have been prepared by WHO in response to the above questions and concerns from WHO Member State Governments with regard to the nature and safety of genetically modified foods. I would summarize them shortly.

 

◦ GM foods are developed and marketed because there is some perceived need or advantage either to the producer or consumer (and of course to the producers pockets) of these foods. This is meant to translate into a product with a lower price, greater benefit (in terms of durability or nutritional value) or both.

◦ Another major objectives for developing plants on GM organisms is to improve crop protection from pests and herbs. The GM crops currently on the market are mainly aimed at an increased level of crop protection through the introduction of resistant strains and species to plant diseases caused by insects or viruses or through increased tolerance towards herbicides.

◦ Resistance against insects is achieved by incorporating into the food plant the gene for toxin production from the bacterium Bacillus thuringiensis (Bt). This toxin is currently used as a conventional insecticide in agriculture and is safe for human consumption. Genetically Modified Foods that inherently produce this toxin have been shown to require lower quantities of insecticides in specific situations, e.g. where pest pressure is high. Virus resistance is achieved through the introduction of gene from certain viruses which cause disease in plants. Virus resistance makes plants less susceptible to disease caused by viruses, resulting in higher crop yields. Now if these methods have long-term effects on consumers, would be discussed below, be patient.😒

GMOs

What are the main issues of concern for human health?

If you ask me, with my meager knowledge of science, anything that introduces an external new-to nature compound to a perfectly natural entity would have repercussions but since I have not done any research on it, the people who have posit that the three main issues debated as regards Genetically Modified Foods are their potentials to provoke allergic reaction (allergenicity), gene transfer and outcrossing.

Genetically Modified Foods

◦Allergenicity: As a matter of principle, the transfer of genes from commonly allergenic organisms to non-allergic organisms is discouraged unless it can be demonstrated that the protein product of the transferred gene is not allergenic. While foods developed using traditional breeding methods are not generally tested for allergenicity, protocols for the testing of GM foods have been evaluated by the Food and Agriculture Organization of the United Nations (FAO) and WHO. Therefore, no allergic effects have been found relative to GM foods currently on the market. Hmmmm.. okay. If y’all say so.

 

◦Gene Transfer: GMOsGenes transferred from Genetically Modified Foods to cells of the body or to bacteria in the gastrointestinal tract would cause concern if the transferred genetic material adversely affects human health. This would be particularly relevant if antibiotic resistance genes, used as markers when creating GMOs, were to be transferred. Although the probability of transfer is low, the use of gene transfer technology that does not involve antibiotic resistance genes is encouraged. All these hullabaloo and we still can’t cure cancer 🤦‍♂️

 

◦Outcrossing: The migration of genes from genetically modified foods/organisms into conventional cops or related species in the wild (referred to as “outcrossing”), as well as the mixing of cops derived from conventional seeds with GM crops, may have an indirect effect on food safety and food security. Cases have been reported where GM crops approved for animal feed or industrial use were detected at low levels in the products intended for human consumption. Several countries have adopted strategies to reduce mixing, including a clear separation of the fields within which GM crops and conventional crops are grown. Of course when have we given humans a meter and they didn’t try to take a kilometer?

◦Are GM foods safe?

Genetically Modified Foods

 

Different GM organisms include different genes inserted in different ways. This means that individual GM foods and their safety should be assessed on a case-by-case basis and that it is not possible to make general statements on the safety of all GM foods. Meaning, they’re not safe but they can’t tell you so they don’t get in trouble. I’m kidding lol. But seriously, I’ve common across plenty studies that say GMOs could cause cancer and other mortal disease conditions. Of course! What do you expect when you try to manipulate something God wants you to let be 🤦‍♂️

◦ GM foods currently available on the international market have passed safety assessments based  on the Codex Alimentarius principles and, where appropriate, adequate post market monitoring, should form the basis for ensuring the safety of GM foods. Whatever you say, Alice.

Are GM foods regulated nationally?

gmoThe way governments have regulated GM foods varies. In some countries, GM foods are not yet regulated. Countries which have legislation in place focus primarily on assessment of risks for consumer health. Countries which have regulatory provisions for GM foods usually regulate GMOs in general, taking into account health and environmental risks, as well as control and trade-related issues (such as potential testing and labeling regimes). In view of the dynamics of the debate on GM foods, legislation is likely to continue to evolve. And trust me when I say all theses are done with profitability in mind first.

Well, I’m not crediting or discrediting Genetically Modified Foods, I understand the rationale behind them and you should too. That doesn’t mean you should eat the lot of them; there are reasons why they are safer and more accessible to you. When you can, please sought out and have organically grown or at lease partly organic foods. Trust me they have lots more goodness (nutrients and phytochemicals) than GMOs. If you can afford a garden, plant a few corn, tomatoes, potatoes and tomatoes. You’d love them more than most store-bought foods no matter how organic the claim. Plus you can be sure of how you grow them so that in 20 gears time there won’t have been an accumulation of some blah in your cells.

Me? I’m about to go back to Nigeria for a week just to have good old Dabinu, garden eggs, real natural watermelons and by God a natural banana/plantain! 😩

GMOs

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General Research

AGBALUMO: AFRICAN STAR APPLE

AFRICAN STAR APPLE

 

Yaaay, Its african star apple  season!. I Saw the bright yellow delight today in the fridge at home and I simply couldn’t contain myself. I sprang one open and dug my teeth into the white, gummy creamy liquid and relished every second of it. Suckling on the seeds and stripping them of their fibrous clothing. The African star apple is a fruit native to Nigeria and some other African countries. The igbos of the South-Eastern Nigeria call it “udala” while the Yorubas in the West fondly know it as “agbalumo”. This yummy udala is not just a gift to the mouth, it is also a delight to the body. Check it out.

Whats the Buzz?

African star apples serve as a good source of calcium, with each serving providing 10% of the amount you require each day. Calcium lends strength to your bones and teeth, and it may also lessen symptoms of premenstrual syndrome, such as cramping and abdominal bloating. The African star apple also contains 5% of the daily recommended value per serving of vitamin C and vitamin A. Additionally, one serving of star apples serves up 2 % of the iron required per day.

For the Diabetics:

The African star apples may have particular benefits for diabetics. Research published in the September 2009 edition of the African Journal of Pharmacy and Pharmacology indicates that the leaves of udala may reduce glucose levels in diabetic rabbits, the same function that insulin serves. Take note, however, that consuming star apple leaves appear to have a toxic affect when eaten in large quantities. “More research is needed to determine the effectiveness of star apple leaves to control diabetes in humans”, according to Professor Ignatius Onimawo, a Professor of Nutritional Biochemistry.

Medicinal Properties of Agbalumo:

african star aple

Previous studies indicate that the roots, barks and leaves of agbalumo have been employed in folk medicine for the treatment of diseases. The bark is used for the treatment of yellow fever and malaria, while the leaf is used as an emollient and for the treatment of skin eruption, stomach ache and diarrhea. The cotyledons from the seeds of Agbalumo are used as ointments in the treatment of vaginal and dermatological infections in Western Nigeria.

Phytochemical Content:

african star apple

Researchers state that: “Biological actions are primarily due to the presence of phytochemicals in a very complicated concert of synergistic or antagonistic activities. Mixtures of such chemicals show a broad spectrum of biological effects and pharmacological properties”. The African star apple has these phytochemicals in abundance as noted earlier.

  • Methanolic extract of the cotyledons from the seeds of the African Star Apple led to the isolation of eleagnine, tetrahydro-2-methylharman and skatole. Eleagnine was found to be the main compound responsible for its antimicrobial activity. The antimicrobial properties of the plant could be attributed to the presence of tannin, anthraquinone and cardiac glycosides. Eleagnine was further shown to exhibit anti-nociceptive, anti-inflammatory and antioxidant activities.
  • Studies have demonstrated that the leaf extract of udala may not cause any adverse effect on the biochemical and haematological indices of toxicity. Moreover, the extract was found to possess anti-platelet and hypoglycemic (lowers blood sugar) properties and might be employed in the management of myocardial infarction (heart attack) and diabetes mellitus, respectively. Further investigation is needed to establish the anti-platelet property of the extract.

african star apple 5

Now you have enough reason to convince yourself to indulge in the Christmas delight. But don’t forget to be careful as the juice could leave nasty residue on the lips. Also, it’s juice stains white fabric virtually irredeemably.

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Diet Therapy of DiseasesGeneral Research

KETOGENIC DIET – ASTONISHING WAY TO LOOSE WEIGHT

ketogenic diet
A client of mine asked for details of a ketogenic diet. Personally I don’t subscribe to the idea of taking lots of fat while trying to lose fat supposedly. I figured it portends more harm than good for the patient; especially in Nigeria where unsaturated fats sources (which are most ideal for a ketogenic diet) are not really available and expensive when found. So I decided to get comprehensive components, advantages and disadvantages of the diet, so let us talk about it shall we? This is quite comprehensive so kindly forgive it’s lengthy nature.

ketogenic diet

Definition:

A ketogenic diet (keto) is basically a low-carb diet, which turns the body into a fat-burner. It is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter. A keto diet is designed specifically to result in ketosis.

What is Ketosis?

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”
This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to glucose). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day and it can’t run on fat directly. It can only run on glucose or ketones.
ketones
On a ketogenic diet the entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases drastically. It becomes easy to access fat stores to burn them off. This is obviously great if the aim is to lose weight, but there are also other less obvious benefits, like less hunger and a steady supply of energy. Therefore when the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever.

Ketogenic Diet:

A ketogenic diet is one that forces your body to go into ketogenic state. It has many of the benefits of fasting – including weight loss – without having to fast.
There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD):
This is a very low-carb, moderate-protein and high-fat diet. It usually contains 75% fat, 20% protein and only 5% carbs.
Cyclical ketogenic diet (CKD):
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD):
This diet allows you to add carbohydrates around workouts periods only.
 
High-protein ketogenic diet:
This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

How to Achieve Ketosis

 
There are many things that increase levels of ketones and ketosis. Here they are, from most to least important:
Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it is beneficial to reduce glycemic index and increase satiety.
Restrict protein to moderate levels. If possible stay at or below 1 gram of protein per day per kg of body weight. So about 70 grams of protein per day if you weigh 70 kg (154 pounds). It might be beneficial to lower protein intake even more, especially when you’re overweight, and then aim for 1 gram of protein per kg of desired weight. The most common mistake that stops people from reaching optimal ketosis is too much protein.
 
Eat enough fat to feel satisfied. This is the big difference between a ketogenic diet and starvation, that also results in ketosis. A ketogenic diet is sustainable, starvation is not.
Avoid snacking when not hungry. Unnecessary snacking slows weight loss and reduces ketosis.
If necessary add intermittent fasting. This is very effective at boosting ketone levels, as well as accelerating weight loss and type 2 diabetes reversal.
The Benefits of a Ketogenic Diet
The benefits that accompany a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be even greater since protein is more restricted. This raises ketones more, and lowers insulin (the fat-storing hormone) more.

Weight loss:

 
Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased while insulin – the fat storing hormone – levels drop greatly. This creates ideal circumstances in which fat loss can occur, without hunger. Around 20 scientific studies of the highest class (RCTs) show that, compared to other diets, low-carbohydratee and ketogenic diets result in more effective weight loss.
Diabetes type 2 reversal:
 
A ketogenic diet is excellent for reversing type 2 diabetes, since it lowers blood sugar levels and the negative impact of high insulin levels.
Improved mental focus:
 
Ketosis results in a steady flow of fuel (ketones) to the brain. A ketogenic diet prevents sharp fluctuations in blood glucose. This often results in the experience of increased focus and improved concentration. A lot of people specifically use keto diets specifically for increased mental performance.
Interestingly, there’s a common misperception that eating lots of carbohydrates is needed for proper brain function. But this is only true when ketones are not available. After a few days (up to a week) of keto-adaptation – during which people may experience some difficulty concentrating, have headaches and become easily irritated – the body and brain can run effortlessly on ketones. In this state many people experience more energy and improved mental focus.

Increased Physical Endurance:

 ketogenic diet
Ketogenic diets can vastly increase physical endurance, by giving constant access to all the energy of fat stores. The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.
When you’re adapted to burning primarily carbohydrates – like most people are today – fat stores are not easily available, and they can’t fuel the brain. This results in constantly having to fill up by eating before, during and after longer exercise sessions. Or even just to fuel daily activities and avoid “hanger” (hungry and irritable states). On a ketogenic diet this problem is solved. As the body and brain can easily be fueled 24/7 by your powerful and abundant fat stores, you can keep going forever like the Energizer Bunny (lol, I kid). Whether you are competing in a physical endurance event, or just trying to stay focused on reaching some other goal, your body has the fuel it needs to keep you going and going even without a carbohydrate fill up.

Two problems

So how is it possible that most people believe that carbs are necessary to perform exercise? There are two reasons. To unlock the power of ketogenic diets for physical endurance, and not instead suffer reduced performance, you need:
*Enough fluid and salt (minerals and vitamins) for fluid and electrolyte replacement;
*Two weeks of adaptation to burning fat – it does not happen instantly.

Metabolic syndrome:

 
There are many studies showing that low-carb diets improve markers of metabolic syndrome such as blood lipids, insulin levels, HDL-cholesterol, LDL particle size and fasting blood sugar levels. Improvements have been shown to be even greater when carbohydrates and protein are restricted to the point of being steadily in nutritional ketosis.

Epilepsy:

 
The ketogenic diet is a proven medical therapy for epilepsy that has been used since the 1920s. Traditionally it has mainly been used in children with uncontrolled epilepsy despite medication. More recently it has also been tested successfully by adults with epilepsy, with similar good results. There are many randomized controlled trials that demonstrate the effectiveness of the ketogenic diet in decreasing seizures in patients with epilepsy.
Using a ketogenic diet in epilepsy is that usually allows people to take less anti-epileptic drugs, while remaining seizure-free. It’s not unusual to even be able to completely stop taking these drugs while staying seizure-free. As all anti-seizure medications have side effects – like drowsiness, reduced concentration, personality changes or even reduced IQ – being able to take less or no drugs can be hugely beneficial.
Myelin sheathes which are the connecting points of neurons are made up primarily of fats. This may explain why a high fat diet would cause a positive improvement on a neurological disorder.

Other benefits of the ketogenic diet includes:

Reduced hunger:
ketogenc diet
Many people experience a marked reduction in hunger. This may possibly be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great while eating just once or twice a day, automatically ending up doing a form of intermittent fasting. This saves both time and money, while also speeding up weight loss.

Increased energy:

Perhaps after a few days of feeling tired (the “keto flu“) many people experience a clear increase in energy levels. This can also be experienced as clear thinking, a lack of “brain fog” or even as a sense of euphoria.

Protein Sparing Effect:

Ketosis has a protein-sparing effect, assuming that one consumes adequate quantities of protein and calories—0.7 grams per kg of body weight per day—in the first place.Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

Reduction in Blood Insulin Level:

ketogenic diet

Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120 mmol/dm. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.
Low Appetite:
Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It’s not mandatory to be hungry on a reduced-calorie diet.
What About The Anticatabolic Effects Of The Ketogenic Diet?
Every reduced-calorie diet is catabolic, meaning the diet can cause initiate muscle break down. ‘This is largely due to the fact that you are consuming less energy, so your body relies on other tissue (i.e., protein) to serve as an energy source. Added to that, some dieters do copious amounts of aerobic exercise when dieting, which can cause further breakdown of muscle. The brain can also call on protein to create more glucose for energy needs—a process called gluconeogenesis.
Ketosis is different, because, when in the state of ketosis, the brain will prefer ketones over glucose. For the dieter this is good! The body will not have to break down protein for energy. In turn the body will be forced to use its fat reserves, a.k.a. your love handles, for its energy. This is why a low-carb diet is such a good method of dieting.
Where Is The Scientific Data?
Fatty acid production in fat tissue is stimulated by epinephrine and glucagon, and inhibited by insulin. Insulin is one of the hormones the pancreas secretes in the presence of carbohydrates. Insulin’s purpose is to keep blood glucose levels in check by acting like a driver, pushing the glucose into cells. If insulin were not to be secreted, blood glucose levels would get out of control.
Glucagon is on the other side of the spectrum; it is insulin’s antagonistic hormone. Glucagon is also secreted by the pancreas when glucose levels fall too low. This usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose.
When the body’s glycogen stores begin to get depleted, rates of beta-oxidation increase, resulting in the mobilization of free fatty acids from fat tissue. This is where the metabolic state of ketosis comes in. During beta-oxidation, ketone bodies are released from the liver—because they cannot be utilized by the liver—and travel to the brain to be used for fuel. The free fatty acids can then be turned into a usable energy substrate.
Potential Side Effects of Ketosis
Can ketones get too high, dangerously high? Not under normal circumstances.
For most people it’s quite a challenge to even get to optimal ketosis. Getting into dangerously high ketone levels (more than 8 – 10 mmol/l) is most often simply impossible. The main exception is type 1 diabetes, where the pancreas does not produce enough insulin. In type 1 diabetes, it’s very possible to get dangerously high ketone levels – just by forgetting to take your insulin injection. There are also other situations like breastfeeding and taking type 2 diabetes medications called SGLT-2 inhibitors25 that in rare situations can result in too high ketone levels.
This will result in feeling sick, nauseous and very weak. It can lead to a life-threatening condition called ketoacidosis. There’s a simple treatment if you suspect this may be happening: eat some carbohydrates right away (e.g. a couple of fruits or a sandwich, a soft drink or a glass of juice). If you have type 1 diabetes take more insulin. Then contact emergency medical services if you do not immediately start feeling better.
Dry mouth and Increased thirst:

Unless you drink enough and get enough electrolytes (minerals and vitamins), you may feel a dry mouth. Try a cup of tea or two daily, plus as much water as you need.

Increased urination:
Another ketone body, acetoacetate, can end up in the urine. This makes it possible to test for ketosis using urine strips. It also – at least at startup – can result in having to go to the bathroom more often (Polyuria). This is the main cause of the increased thirst (above).

Keto breath:

This is due to a ketone body called acetone escaping via our breath. It can make a person’s breath smell “fruity”, or similar to nail polish remover. This smell can sometimes also be perceived from sweat, when working out. It’s often a temporary situation.
The Keto Flu:
While ketosis is normally safe, it is common to experience some time-limited side effects.
People transitioning from sugar-burning to fat-burning mode often initially experience a side effect referred to as the keto flu, since symptoms are similar to those of the flu: fatigue, nausea, headaches, cramps, etc. There are two main therapies that can prevent or alleviate these symptoms:
  1. Drink water with salt and lemon – alternatively have a daily cup of bouillon.
  2. Gradually reduce carbohydrate intake – abrupt abstinence results in severity and duration of symptoms. When starting on a ketogenic diet, it is typical to experience both fuid and electrolyte loss. This occurs because carbohydrates retain water and salts in the body, so when you stop eating carbs your body loses this water. If the keto flu is happening due to too little hydration, it might help to drink a glass of salt water with a little bit of squeezed lemon (for taste). When carbohydrates are suddenly removed from the diet, the brain can run slightly low on energy before it learns to use ketone bodies for fuel instead of the usual glucose. This means that if you drastically reduce carbs from one day to another, you may get symptoms of such as tiredness, nausea and headaches. Replacing fluids and electrolytes as described above can alleviate the symptoms. Or by instead gradually lowering carb intake over a period of a week or more, the body gets used to burning fat and ketones instead of glucose and there will usually be no symptoms. If you do not wish to gradually reduce carbs, make sure to get enough fluid and salt (like 1-2 cups of bouillon per day) to minimize symptoms. After a week or so the body is usually adapted to a ketogenic diet.
Blood Lipid Profile:
Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn’t as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side.
This is still under debate though as various people get different results during a ketogenic diet; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.
Micronutrient Deficiencies:
In a ketogenic diet regimen, carbohydrates are restricted to less than 50 grams a day, therefore micronutrient deficiencies could occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets because grains which are major source of these micronutrients are restricted. The best thing to do to avoid this is to make sure you take high-quality multivitamin supplements to ensure 100 percent supply of the daily recommended values. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn’t get clogged.
Ketoacidosis:
Ketoacidosis occurs when the level of ketones in the blood gets out of control, which poses a severe health risk especially for diabetics. When massive quantities of ketones are produced, the pH level of the blood drops, creating a high-acidic environment. Non-diabetics need not fear, as the regulated and controlled production of ketone bodies allows the blood pH to remain within normal limits.
 

Foods to Avoid:

Any food that is high in carbohydrates should be limited. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Some condiments or sauces:Especially those that contain sugar and saturated fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its high empty calorie content, many alcoholic beverages (if not all) can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in synthetic sugars, which can affect ketone levels in some cases. These foods are also usually highly processed.

Foods Allowed:

You should base the majority of your meals around these foods:
  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel. These fishes are high in omegaa 3 fatty acids which are quite heart healthy.
  • Eggs: Look for pastured or whole eggs.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, cashew nuts, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring’s that contain a few grams of carbohydrates.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.
Sources:
The Art and Science of Low-Carbohydrate Performance by Stephen Phinney and Jeff Volek.
https://www.dietdoctor.com/low-carb/keto
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General Research

AMAZING HEALTH BENEFITS OF CHEESE

Health Benefits of Cheese
Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. The high-quality protein in cheese provides the body with essential building blocks for strong muscles. For the lactose intolerant, many cheeses, particularly aged cheeses such as Cheddar and Swiss, contain little or no lactose and are often well tolerated.
It is recommended that individuals ages 9 and older consume at least 3 servings of milk, cheese or yogurt each day; children aged 4-8 years need 2-1/2 cups per day. One serving of cheese is one and one-half ounces of hard cheese, one-third cup for grated cheese and two ounces for processed cheese.

Satiety and Weight Loss:

Cheese is a great source of protein and calcium. Since protein curbs hunger and improves satiety after meals and snacks, cheese can aid weight loss. As part of a well-rounded eating plan, the protein in cheese can slow down the absorption of carbohydrates eaten at the same meal or snack and therefore help balance your blood-sugar levels and improve mood as well.

Dental Care:

Cheese has a very high calcium content, the first and foremost thing needed for strong teeth. Its low content of lactose is also beneficial for the teeth as any form of sugar (glucose, maltose or lactose) in food can harm the teeth.
 
Bone Health:
health benefits of cheese
Apart from having a very high calcium content, cheese is also rich in vitamin-D, which is very good for children, women (particularly when pregnant or lactating) and elderly people, for the formation and strengthening of bones and cartilage. The vitamin-D in cheese aids the proper absorption and distribution of calcium.
Osteoporosis:
Osteoporosis is mainly a deficiency disease caused by a deficiency of calcium (non-absorption), resulting in a decrease in bone mineral density. This is particularly seen in women who have undergone menopause, elderly people and malnourished children. This can be treated with protein, calcium and a vitamin-D-rich diet. Calcium alone will not help much, because the problem is with its absorption and its utilization for bone formation. These three components are found in abundance in cheese. Therefore, cheese can form an ideal part of a diet for those suffering from osteoporosis.
Hypertension:
Sodium and cholesterol are the two elements mainly considered harmful for hypertension and hypertensive people are advised to avoid them. In this way, cheese should be viewed critically. The fat content of the cheese depends very much on the quality of the milk, whether it is full fat or full cream, low fat or fat free. In general, high-fat cheeses are more popular, since they tend to taste better. But, keeping in view the public demand and health concerns, low-fat cheeses are also being introduced to the market. This means that you need to be choosy while picking cheese for your home and diet.

 

Weight Gain:
health benefits of cheese
Cheese is an excellent food for weight gain also. Cheese is full of proteins, fats, calcium, vitamins and minerals. Protein is needed for muscle formation and growth, fats for fat-based processes in the body, calcium for heavier and stronger bones and vitamins and minerals for improved metabolic function.
 
Other Benefits:
Recent research shows that cheese contains conjugated linoleic acid and sphingolipids which help prevent cancer. It contains a lot of vitamin-B which develops in it during the fermentation process. Vitamin-B is very good for maintaining many functions in the body and also for protection against diseases like Beriberi. It also enhances blood formation, strengthens the liver, and facilitates the absorption of nutrients in the body. In women, it can also offer some relief from PMS symptoms. Cheese contains additional nutrients like zinc and biotin. Zinc has several functions in the body: It aids in tissue growth and repair, prevents and treats macular degeneration, protects your skin, and helps keep your nails strong. Both zinc and biotin are also important for hair health.

Caution:

It could Trigger IBS and Celiac Disease:
The dairy in cheese makes it a trigger for some IBS sufferers. Aged cheeses are also common triggers for those who suffer frommigraines. People with celiac disease must check all cheese labels carefully, as some cheeses — including all blue cheeses — are made with bread mold.
Fat Content:
For the past 30 years or so, saturated fat—found in meats, eggs, cheese, butter, whole milk, lard and some oils—was considered a primary cause of heart disease. New research, however, is showing that saturated fat has a minimal impact on heart disease risk, which is changing the “saturated fat is bad” paradigm and allowing people to enjoy cheese and other saturated fat containing foods. Further research is needed to purpot this anyway. Even if saturated fat is less of a concern, calories still matter. To reduce calories, you can grate or sprinkle harder cheeses over your dishes or use small amounts of aromatic and sharp cheeses for their delicious cheese flavor. Many reduced-fat varieties of cheeses are also available.
Sodium Content:
Although the sodium content of cheese varies according to the amount of salt added to the milk prior to cheese formation, it is never low enough to be recommended for hypertensive people, as salt is an inevitable part of cheese. In general, cheese is not recommended for people suffering from hypertension (high blood pressure). Although low sodium and low fat cheese is helpful in reducing homocysteine, an agent which is often related with heart diseases, this fact still does not make it recommendable for hypertensive people. Another thing in cheese that can help hypertensive people is the vitamin-B content, if they do choose to eat it.

 

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General Research

NUTRIGENOMICS : THE UNDERDOG OF NUTRITION

Nutrigenomics

                               What is Nutrigenomics:

Nutritional genomics, or nutrigenomics , as the name suggests simply implies how foods affect our genes and how individual genetic differences can affect the way we respond to nutrients (and other naturally occurring compounds like phytonutrients) in our food. Nutrigenomics has received much attention recently because of its potential for preventing, mitigating, or treating chronic disease, and some cancers, through small but highly informative dietary changes. The conceptual basis for this new branch of genomic research can best be summarized by the following five strongholds of nutrigenomics:
*Under certain circumstances and in some individuals, diet can be a serious risk factor for a number of diseases.
*Common nutrients can act on the human genome, either directly or indirectly, to alter gene expression or structure.
*The degree to which diet influences the balance between healthy and disease states may depend on an individual’s genetic makeup.
*Some diet-regulated genes (and their normal, common variants) are likely to play a role in the onset, incidence, progression, and/or severity of chronic diseases.
*Dietary intervention based on knowledge of nutritional requirement, nutritional status, and genotype (i.e personalized nutrition) can be used to prevent, ameliorate or cure chronic disease.
 

Nutrigenomics as a branch of Nutrition:

Nutrigenomics
The promise of nutritional genomics is personalized medicine and health based upon an understanding of our nutritional needs, nutritional and health status, and our genotype. Nutrigenomics will also have impacts on society from medicine to agricultural and dietary practices to social and public policies and its applications are likely to exceed that of even the human genome project. Chronic diseases (and some types of cancer) may be preventable, or at least delayed, by balanced, sensible diets. Knowledge gained from comparing diet/gene interactions in different populations may provide information needed to address the larger problem of epidemics and malnutrition.
Nutrition and Genes:

nutrigenomics

“Personalised” nutrition hinges on a two-way relationship between nutrients and genes. On the one hand, the nutrients we consume can affect the way our genes are expressed; on the other, our genes are able to influence how our bodies respond and utilize to nutrients.
The goal for nutrigenomic scientists is to unravel this complex interaction so that tailored diets can be developed which complement a person’s unique genetic profile. Not only will this optimise the health of the individual, but it may also work on a larger scale to help prevent society-wide diseases such as obesity, Type 2 diabetes, cardiovascular disease, cancer, and malnutrition.
A perfect example of genetically predisposed disease is inflammatory bowel disease (or IBM). Inflammatory bowel disease refers to both ulcerative colitis and Crohn’s disease, two inflammatory disorders of the gastrointestinal tract. Inflammatory bowel disease has a complex aetiology; a genetically determined susceptibility interacting with environmental factors, including nutrients and gut microbiota.
 
Diet and Exercise:
nutrigenomics
Exercise modulates genes involved in energy metabolism, insulin response and inflammation. Dietary nutrients modulate the same genes. Both can stimulate BDNF (Brain-derived Neurotrophic Factor). Together, they bring energy provision to the brain, improving neuronal function and brain plasticity. It’s a synergistic relationship — they work in tandem, not alone. For instance, combining exercise with a DHA-enriched diet enhances cognitive function; coupled with a flavonoid-rich diet, it protects the brain from inflammation and cell death. Even with a diet rich in saturated fats, exercise can reduce the decline in brain plasticity induced by a poor diet.
While there’s on-going research on food, cooking and diets, our bodies remain hard-wired to environmental changes that once predicted our survival or extinction. Poor dietary and exercise lifestyle affects us deeply. And this “gene” gets passed down from generation to generation. So that old saying “you are what you eat” may need rephrasing. Perhaps, “You are what your fathers’ ate” is more fitting. The better informed we are about our food choices, the better we can preserve not only our own health, but that of future generations.
Nutrigenomics
A large number of different dietary approaches have been studied in an attempt to achieve healthy, sustainable weight loss among individuals with overweight and obesity. Restriction of energy intake is the primary method of producing a negative energy balance leading to weight loss. However, owing to the different metabolic roles of proteins, carbohydrates and lipids in energy homeostasis, diets of similar overall energy content but with different macronutrient distribution can differentially affect metabolism, appetite and thermogenesis. Evidence increasingly suggests that the fuel values of calories provided by distinct macronutrients should be considered separately, as metabolism of specific molecular components generates differences in energy yield. The causes of variation in individual responses to various diets are currently under debate, and some evidence suggests that differences are associated with specific genotypes. Recent research suggests there are roles played by the macronutrient composition of food on weight management. There are indications that personalized nutrition is a wholesome package consisting of interactions of macronutrient intake and genetic background and its potential influence on dietary intervention strategies.

Sources:

http://m.huffpost.com/us/entry/7129758
Martinez, J. A. Body-weight regulation: causes of obesity. Proc. Nutr. Soc. 59, 337–345 (2000).
CASISIPubMedArticle
Galgani, J. & Ravussin, E. Energy metabolism, fuel selection and body weight regulation. Int. J. Obes. (Lond.) 32, S109–S119 (2008).
http://www.nature.com/nrendo/journal/v10/n12/full/nrendo.2014.175.html
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LifeStyle

UNUSUAL BENEFITS OF FOODS

DID YOU KNOW YOU COULD TREAT EVEN THE BAREST AILMENTS OF LIFE WITH FOOD?.. THERE ARE A MILLION HOME REMEDIES TO VARIOUS ISSUES SUCH AS:

1.) INSOMNIA (LACK OF SLEEP):

THERE ARE NUTRIENTS IN FOOD WHICH NOT ONLY RELAX YOU BUT INCREASE THE QUANTITY OF MELATONIN (SLEEP HORMONE) IN THE BODY, RELIEVING YOU AND PLACING YOUR MIND IN A STATE OF AMBROSIA. PURELY DIETARY AND DEVOID OF CHEMICALS. IN THE RIGHT MIX AND PROPORTION, FOODS CAN PROVIDE THIS EFECT.

2.) INFERTILITY:

FOR BOTH THE MALE AND FEMALE, SOME DIETS IMPROVE THE QUALITY OF SPERM AND EGGS, MAKING CONCEPTION EASIER AND MORE FEASIBLE.

3.) HAIR QUALITY:

RECENTLY I JUST DISCOVERED A PLANT IN THE NORTH WHOSE LEAVES WOULD GUARANTEE YOU NOT ONLY A LONG HAIR, BUT RICH, FULL AND BLACK AS WELL. NOW, THERE IS A RECIPE TO THIS, AS IT IS TO BE COMBINED WITH VARIOUS OTHER COMPONENTS TO PROVIDE DESIRED EFFECT. WE COULD MAKE AND PACKAGE THIS FOR YOU, WITH INSTRUCTIOS FOR USE. WITH MONEY BACK GUARANTEE OF COURSE.

4.) SENSUAL FOODS:

WE COULD PROVIDE YOU WITH EITHER A RECIPE, OR MAKE YOU THE DIET ITSELF (ON REQUEST OF COURSE) THAT WOULD NOT ONLY KEEP YOU AND YOUR PARTNER VIRILE, BUT ALSO INCREASE THE LEVELS OF OESTROGEN AMD TESTOSTERONE, KEEPING YOU BOTH ON EACH OTHERS NECKS. JUST ASK!

5.) DEPRESSION:

THIS CAN BE CAUSED BY STRESS, WORRY AND OTHER FACTORS. AT GOLDEN LIVING, WE WOULD NOT ONLY STOP AT PRESCRIPTION BUT ALSO WE COULD MAKE A DELICATE MIX FOR U, WITH DELIVERY TO YOUR DOORSTEP, THAT WOULD KEEP YOU SMILING.

6.) MENSTRUAL ISSUES:

FROM AMENORRHEA, PAINFUL MENSES, E.T.C.. WE PROVIDE CONSULTATIONS AND EVEN DELIVER THERAPEUTIC MIXES ANYWHERE NATIONWIDE  TO TAKE CARE OF YOUR MENSTRUAL WORRIES. DONT BE DECIEVED, PAINFUL MENSTRUATION IS CURABLE. SEE FOR YOURSELF.

FOR ALL THESE AND MORE, WE COULD PREPARE A MIX FOR YOU, PURELY OUT OF FOOD.. WITH THE RIGHT NUTRIENTZ AND BIO-ACTIVE COMPONENTS TARGETTED AT SOLVING YOUR PROBLEMS. RESULTS WOULD DEFINITELY BE EVIDENT WITHIN A TWO WEEK TO 1 MONTH PERIOD. ALL THESE AT A SMALL PRICE, ONE BARELY SUITING THE EFFECT YOU WOULD DERIVE. FOR THE RECIPES, CONTACT US AS WELL, AND FOR AN EVEN SMALLER PRICE WE WOULD TEACH YOU HOW TO MAKE THESE THERAPEUTIC MIXES YOURSELF.

WE WISH TO SEE YOU LIVE HAPPY, HEALTHY AND LONG. THANK YOU.

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