Are we what we eat? A Netflix film thinks so…

Netflix’s “You Are What You Eat: A Twin Experiment,” directed by the acclaimed Louie Psihoyos, presents a look at the effects of diet on health through the unique lens of an 8-week ‘controlled’ study by Stanford University. The documentary series, released in January 2024, unfolds the intriguing findings from an experiment involving 22 sets of genetically identical twins.

The overarching message of the series is that ‘meat is bad for you, and plants are good for you’, as is seemingly made evident by Dr. Christopher D. Gardner, Ph.D., the study’s author and principal investigator. However, a closer examination of the study uncovers limitations and concerns.

The study’s premise was straightforward: each twin was assigned a different diet—one vegan, one omnivore—both seemingly balanced and nutritious. Initially, the twins received pre-prepared meals to ensure dietary adherence, followed by a transition to self-prepared meals for practical application. Commentators then chime in to provide additional insights based on their expertise, including NYC Mayor Eric Adams, Senator Cory Booker, Dr. Michael Greger, and Marion Nestle.

Considering Overall Health

We agree that a diet rich in fresh produce and limited in red meat is certainly the way to go!

But before you jump into all vegan diet, consider some of the drawbacks and how to manage them.  This film entices you to become a vegan because the twin that eliminated meat showed significant outcomes: a 10% to 15% decrease in LDL cholesterol, a 25% reduction in insulin levels, and a 3% weight loss—all achieved through whole, plant-based foods without any animal products. Conversely, those on the omnivore diet showed no significant health benefits.

While the vegan group experienced positive changes in their LDL cholesterol (the bad one) and weight loss, they also had negative changes in HDL cholesterol (the good one) and triglycerides (bad fat).  High triglycerides may contribute to the hardening of the arteries or thickening of the artery wall, therefore, contributing to heart disease.

Furthermore, the oversight of potential risks associated with Vitamin B12 deficiency in the documentary is a significant concern. Vegetarians need to take a B12 supplement to make sure they have enough of this crucial nutrient for their overall health, particularly for the proper functioning of our nervous system and the production of red blood cells.

Additionally, the documentary‘s observation that the weight loss in the vegan group primarily consisted of muscle loss raises concerns about the impact of unbalanced weight loss strategies.

Losing muscle mass during weight loss is generally undesirable because muscle tissue plays a crucial role in metabolism, physical strength, and overall well-being.

Muscles help burn calories and support daily activities, and their loss can lead to a decrease in metabolic rate, making it harder to maintain a healthy weight.

Another noteworthy concern is its feasibility as a long-term diet. Most participants in this study reported lower dietary satisfaction with a vegan diet suggests that long-term adherence to such a diet may be challenging for many individuals. This aspect challenges the feasibility and practicality of adopting a vegan lifestyle for a substantial portion of the population.

If you’re interested in adopting a better way of eating that eschews the potential bias, the study’s limitations, potential deficiency risks, and the challenges associated with long-term dietary adherence, consider The Mediterranean Diet. This tried and true eating style has the most peer-reviewed research showing its positive effects towards living a long and healthful life.

And should you want your diet to factor in particular health concerns, consider researching epigenetics. This is the study of how your behaviors and your environment can cause changes in how your body reads your DNA.

Ideological Issues

There are plenty of healthy vegans, so that is not the issue.  It seems as though those affiliated with the documentary is using diet to make a political stance on meat.

This becomes evident when we consider the affiliations of Dr. Gardner one of the study authors, who is connected to Beyond Meat, a prominent producer of plant-based meat alternatives. While financial conflicts of interest were disclosed in the study, there is also a strong conviction in promoting a plant-based diet.

The film also focuses on animal welfare concerns associated with meat production but fails to address issues related to growing our food.  Every single bite we take has its own, including labor issues, pesticide concerns, and water usage, to name a few.

By solely emphasizing animal rights, the documentary neglects broader ethical and environmental considerations in our food system that span to crops and plant-based diet foodstuffs as well.  This documentary falls into the same category as so many others.

Not The First…and Certainly Not The Last

Consumers are often drawn to exciting and visually compelling documentaries about food, especially when they promise groundbreaking revelations about nutrition and health.

These documentaries can be engaging, emotionally charged, and persuasive, making them highly effective in shaping public opinion. However, it’s important for consumers to recognize that these films are often crafted with a specific agenda or perspective in mind and overlook some core components.

While documentaries can provide valuable insights into various aspects of our food system, they should not be the sole source of information when it comes to making important dietary decisions. Here’s why consumers should exercise caution and seek factual resources for nutrition information:

To make informed decisions about nutrition, consumers should seek out a variety of reputable, evidence-based resources. These can include peer-reviewed scientific journals, registered dietitians or nutritionists, government health agencies, and academic institutions specializing in nutrition and health research.

By consulting a range of sources and critically evaluating information, consumers can make dietary choices that are based on a well-rounded understanding of nutrition rather than being swayed solely by the excitement of a compelling documentary.

How to live to 100…and beyond

The concept and research surrounding Blue Zones originated years ago from the work of Dan Buettner, a National Geographic Fellow and explorer, along with a team of demographers and researchers. The journey to identify and understand these unique areas began with a demographic and geographic study of regions with unusually high numbers of centenarians and low rates of chronic diseases.

Origins of these Demographic Studies

The concept can be traced back to the early 2000s when demographers Gianni Pes and Michel Poulain identified a region in Sardinia, Italy with an unusually high number of people living to 100 and beyond, called centenarians. They marked these areas with blue ink on a map, which led to the term “Blue Zone.” Dan Buettner, in collaboration with National Geographic and with funding from the National Institute on Aging, took the concept further. He assembled a team of scientists and researchers identify other areas in the world with similar characteristics.

Through this extensive fieldwork, data analysis, and interviews, Buettner and his team identified additional regions that met their criteria for longevity hotspots. These included Okinawa, Japan; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece in addition to the initial region in Sardinia. The team focused on areas with high longevity rates, low incidence of heart disease and other chronic illnesses, and a high proportion of healthy elderly individuals.

Buettner’s work and the concept of Blue Zones were popularized through a National Geographic cover story in 2005 titled “Secrets of a Long Life.” He went on to author several books on the topic, including “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” where he detailed the lifestyles, diets, and practices of people living in these zones.

As you can imagine given this intriguing research, Blue Zones sparked a significant interest in longevity studies. Buettner and his team continued their work, turning the focus towards applying the lessons from Blue Zones to communities and cities around the world.

Key Contributions and Impact

The research in the documentary highlighted the importance of lifestyle factors, such as diet, physical activity, social engagement, and stress management, in promoting longevity and reducing the risk of chronic diseases. Buettner and his organization have worked on initiatives to help transform cities and communities in the United States, applying principles from the Blue Zones to improve public health and wellness.

The research on Blue Zones represents a groundbreaking approach to understanding longevity, emphasizing the role of environmental and lifestyle factors in shaping health outcomes. As we often write and research about here at Dirt to Dinner, it is about both mind and body health.

How can I live to be a Centenarian?

These centenarians didn’t just start these habits at age 80, this lifestyle has been an integral part of their entire life. Improving our health now in all these aspects of daily living will affect our health as we age.

Dietary Practices: Foundation of Health and Longevity

  • A diverse range of vegetables, fruits, whole grains, legumes, nuts, and seeds, forms the bedrock of daily nutrition
  • Meat is consumed in significantly smaller quantities, often as a small side or a special occasion dish, rather than a daily staple
  • Emphasis is placed on eating foods that are local and seasonal, thus ensuring that meals are fresh and nutrient-rich
  • Concepts like “Hara Hachi Bu” in Okinawa, advocates for eating until one is 80% full, exemplify mindfulness in eating habits

Seamless Integration of Physical Activity

  • Unlike the structured exercise routines common in many cultures, physical activity in Blue Zones is seamlessly woven into daily life and includes walking, gardening, and performing household and occupational tasks that require physical exertion
  • These activities are adaptable and can be sustained throughout life, suitable for a wide range of ages and physical capabilities

Work-Life and Family Balance: A Harmonious Blend

  • There is a cultural disposition towards maintaining a healthy balance between work, family, and leisure, contributing to overall well-being
  • Strong familial ties and active participation in community life centers around multi-generational living and community-centric lifestyles
  • These cultures place a lower emphasis on work-related stress and prioritize leisure and rest, including practices like napping and socializing

Reduced Dependence on Technology and Digital Media

  • Populations in Blue Zone areas prefer real-world interactions
  • Residents talk to each other in person, thus fosters deeper personal connections and community involvement

The Vital Role of Social Networks and Community

  • Strong social ties, encompassing family, friends, and broader community networks provide both emotional support and practical assistance
  • Regular social events, be it communal meals, religious ceremonies, or local festivities, are central to maintaining and strengthening community bonds
  • The depth and quality of these social connections play a significant role in emotional well-being, fostering a sense of belonging, happiness, and security

How to Start Today

The examination of Blue Zones in the recent documentary offers profound insights into the symbiotic relationship between lifestyle, environment, diet, physical activity, and social connections in fostering longevity.

By understanding and integrating these principles, individuals, and communities worldwide can adopt practices that not only extend lifespan, but also significantly enhance the quality of life during those years.

Achieving this delicate balance can seem overwhelming and near impossible. Take it in chunks. Work on one or two things at a time.

  • Get your diet in a good place and work on adopting a Mediterranean-type diet.
  • Follow that up with good physical activity but allow yourself time for rest and recharging with loved ones.
  • Work-life balance in our modern culture is always a struggle, something that many of the Blue Zones don’t face to the same degree as those in metro areas, for example, or those who have demanding roles; just be cognizant of where you spend your mental energy.
  • Do you control your use of technology? Reduce your phone and social media use. Call up or visit with a friend or family member rather than texting them.  Even Instagram and Facebook are not really warm connection points. They take you out of the present, and can often cause unneeded stress.

Can a diet mimic Ozempic’s results?

In the realm of health and wellness, a remarkable medication named Ozempic has dramatically transformed the lives of many individuals struggling with type 2 diabetes and obesity.

What is Ozempic, anyway?

Ozempic, containing the active ingredient semaglutide, made waves in the healthcare community initially in 2017 when the FDA approved it for managing blood sugar levels in conjunction with diet and exercise. But it has become a cultural tsunami this past year (especially on social media) as more non-diabetics have been seeking its myriad health-related benefits.

The benefits are now appreciated by both patients and healthcare professionals. This injectable medication works by mimicking the glucagon-like peptide-1 (GLP-1) hormone, which plays a pivotal role in regulating blood sugars, slowing stomach emptying, curbing appetite, and improving heart problems (possibly preventing heart attack and stroke).

However, while medications like this are sometimes necessary, many individuals could achieve similar health outcomes by focusing on a strategic diet, emphasizing foods that naturally regulate blood sugar levels, reduce hunger, and promote weight loss. By eating the right foods, you can still have the “I’m full” effect of Ozempic and the benefits of getting the proper nutrients for your lifestyle.

As the adage goes, “Let food be thy medicine.

Harnessing the Power of Low-Glycemic Foods

Understanding the glycemic index (GI) of foods is paramount. Low-GI foods facilitate gradual blood sugar increases, mimicking Ozempic’s blood glucose-stabilizing effect. Integrating these foods into your diet means you’re investing in a spectrum of benefits that support your metabolic health.

Whole grains are a cornerstone here. Options like quinoa, barley, and steel-cut oats should be regulars on your grocery list. Consider servings of about a half-cup of cooked grains at mealtimes enough to reap the benefits without excessive calorie intake.

Incorporating legumes is also wise; foods like lentils, chickpeas, and various beans not only stabilize blood sugar but are also rich in proteins and micronutrients. A standard portion would be approximately a half-cup cooked, balancing blood sugar management and satiety.

Fruits, while often sweet, can also be low-GI superstars. Berries, cherries, and apples come with the added bonus of vital antioxidants and vitamins. A typical serving could be one small apple or a cup of berries, perfect for a snack or dessert without causing a sugar spike.

Integrating these foods into your daily meals, in addition to having a half-cup of cooked quinoa or incorporating legumes into your salads, can contribute to the slow and steady absorption of carbohydrates, akin to the metabolic balance that Ozempic promotes.

The Satiating Effect of Dietary Fiber

If you’re aiming to naturally replicate the appetite-reducing effect of Ozempic, dietary fiber is your ally. High-fiber foods add bulk to your diet and slow digestion, which can fend off hunger pangs.

Vegetables like leafy greens, broccoli, Brussels sprouts and carrots — and fruits like pears and apples — are high in fiber.  Whole grains and legumes also join this list, offering twice the benefits with their low GI and high fiber content.

Consuming these not only helps with digestion but also keeps you full longer, reducing the likelihood of overeating. Adults should aim for at least 25 to 30 grams of fiber per day, spread across all meals. In practical terms, this could be about two cups of mixed leafy vegetables, a medium-sized pear, or a half-cup of cooked, high-fiber grains like barley.

Don’t forget about seeds such as chia or flaxseeds, either. Just one tablespoon can provide about 5 to 6 grams of fiber. These are easy to sprinkle over salads and yogurts, or incorporated into baked goods, allowing for a fiber boost without a significant increase in food volume.

One of my favorite daily high-fiber meals is creating a colorful salad loaded with leafy greens, chopped carrots, and sprinkled with a handful of beans. Try this out and you’ll be introducing a meal into your routine that keeps you fuller for longer, potentially reducing overall calorie intake, much like the weight management benefit observed with Ozempic use.

Proteins & Fats: Allies in Weight Management

Proteins and healthy fats, while fundamental for various bodily functions, also play a direct role in weight management, metabolic regulation and satiety. Lean proteins like chicken breast, fish, and tofu should be staples in your diet. A 3- to 4-ounce serving of these proteins at meals — roughly the size of your palm — is generally adequate to support muscle maintenance, especially important as you lose weight. Foods rich in omega-3 fatty acids, such as salmon, mackerel, and walnuts, improve insulin sensitivity, an effect beneficial for type 2 diabetes management.

Healthy fats, also found in foods like avocados, nuts, and olives, contribute to a meal’s overall GI, slowing digestion and helping to moderate blood sugar levels. A quarter of an avocado, a tablespoon of olive oil in cooking, or a small handful of nuts is sufficient. They not only enhance your meal’s nutritional profile but also add flavors that taste good.

Meanwhile, lean proteins like chicken breast, turkey, and tofu help preserve muscle mass, essential for maintaining a healthy metabolism. Balancing your meal with a good protein source and perhaps a dash of healthy fats, like cooking with olive oil or topping your salad with sliced almonds, can help you feel full and maintain consistent energy levels, two things associated with Ozempic.

The Power of Hydration

Proper hydration is an often overlooked aspect of metabolic health. Aim for at least 64 ounces of water a day, depending on your physical activity. Regular water intake is crucial for overall bodily functions, including maintaining optimal blood sugar levels.

Hydration’s role in health is so foundational that it complements any approach aiming to improve metabolic stability. Adding a slice of cucumber or lemon can make the same old water taste better, ensuring you meet your hydration goals.

Crafting a Balanced Diet: Practical Tips

Bringing all these elements together requires balance and moderation.

  • Start your day with a breakfast rich in proteins and low-GI foods; think a bowl of steel-cut oats topped with chia seeds and berries, or a spinach and mushroom omelet cooked with olive oil. These options set the tone for your metabolic responses throughout the day.
  • For lunch and dinner, half your plate should be vegetables, a quarter protein, and a quarter low-GI carbohydrates. This could be a mixed greens salad with grilled chicken and quinoa or a serving of chili using lean turkey and an array of beans.
  • Snacks should also be nutrient-dense. Yogurts, nuts, seeds, and fresh fruits are your go-to items. These ensure you’re not just filling up but nourishing your body, supporting the microbiome, and maintaining blood sugar levels.

Concluding Bite

While Ozempic represents a medical advancement, our daily food choices are just as impactful. Understanding and harnessing the power of nutrition can help sustain health and wellness, often achieving the benefits provided by such medications.

Of course, these dietary strategies don’t replace professional medical advice. Instead, they should encourage a conversation with your healthcare provider about integrating holistic approaches into your health regimen, tailoring them to your individual needs, and, perhaps, letting your meals function as medicine.

Are You Deficient in Key Nutrients?

We have all heard the term ‘eat a balanced diet’. But what does that mean? And, honestly, why should we do it? Finding the ‘right’ foods can be complicated and time-consuming. Is it really worth it?

The answer is ‘Yes!’. Otherwise, your body can be subject to all kinds of complications and diseases. Particular attention should be paid to fruits and vegetables.

Epidemiological and clinical studies have consistently demonstrated the numerous health benefits associated with eating fruits and vegetables, each day. And be sure to get your daily recommended fiber.

Calcium Deficiency

Calcium is essential for maintaining strong bones and teeth, regulating muscle function, and supporting nerve transmission. Unfortunately, 70% of Americans fail to meet their recommended daily intake of calcium, which can lead to increased risk of osteoporosis and fractures. Symptoms of calcium deficiency include muscle cramps, weakened bones, and dental problems.

To combat calcium deficiency, include calcium-rich foods in your diet. Dairy products such as milk, cheese, and yogurt are excellent sources. For individuals who are lactose intolerant or follow a vegan diet, calcium-fortified plant-based milk, tofu, leafy greens (like kale and collard greens), and almonds can provide adequate calcium intake. Aim for 1,000-1,200 mg of calcium per day, depending on your age and gender.

Vitamin D Deficiency

Even after all the conversations about the importance of vitamin D to fight Covid, half of the U.S. population has a deficiency, especially among those who live in locations with limited sun exposure and northern latitudes.. Vitamin D is essential for maintaining healthy bones, regulating the immune system, and supporting overall well-being.

Symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, cancer, bone fractures, and a weakened immune system.

To combat a vitamin D deficiency, the best thing to do is to get out in the sun without sunscreen for about 10-15 minutes a day. For best sunlight, make sure your shadow is shorter than your body. If sun is not available, then incorporate vitamin D-rich foods into your diet.

Fatty fish such as salmon, mackerel, and sardines are excellent sources. Additionally, fortified dairy products, egg yolks, and mushrooms exposed to sunlight are also good dietary sources. Aim for 600-800 IU of vitamin D per day to meet your body’s needs.

Vitamin C Deficiency

Vitamin C is a powerful antioxidant that supports immune function, collagen synthesis, and iron absorption. Although severe vitamin C deficiency (also known as scurvy) is rare in America, mild deficiencies are still prevalent, with 43% of U.S. adults and 19% of children deficient.

Symptoms of vitamin C deficiency include fatigue, poor wound healing, and susceptibility to infections.

To combat vitamin C deficiency, incorporate vitamin C-rich foods into your diet. Citrus fruits (such as oranges and grapefruits), strawberries, kiwi, bell peppers, and broccoli are excellent sources of vitamin C. Aim for 75 and 90 mg of vitamin C per day for women and men, respectively.

Iron Deficiency

Iron is vital for the production of red blood cells and the transportation of oxygen throughout the body. Iron deficiency, also known as anemia, is a common nutrient deficiency, with 17% of premenopausal women and 10% of children in the U.S. . Symptoms of iron deficiency include fatigue, weakness, pale skin, and difficulty concentrating.

To combat iron deficiency, include iron-rich foods in your diet. Animal sources such as red meat, poultry, and seafood are excellent sources of heme iron, which is the most absorbable type of iron. Plant-based sources of iron include legumes, tofu, spinach, and fortified cereals.

Pairing iron-rich foods with foods high in vitamin C, such as citrus fruits or bell peppers, can enhance iron absorption. Aim for 18 mg of iron per day for women and 8 mg per day for men.

Creating a Balanced Diet to Combat Nutrient Deficiencies

Now that we have discussed the top five nutrient deficiencies in America, let’s explore how to create a balanced diet that can help combat these deficiencies. The table below provides a breakdown of the recommended daily intake of each nutrient and the corresponding foods to include in your diet.

We went straight to Dr. Michael Greger’s book, How Not to Die. He has a ‘daily dozen’ list of foods to put on your meal plan every day. He even has an app so you can check them off.

See his list below for more ways to get all those nutrients into your diet:

Small changes make a big impact

By incorporating these practical tips, you’ll find it easier and more enjoyable to meet your daily recommended intake of fruits and vegetables while ensuring you’re getting adequate fiber and protein as well. Remember to consult with a healthcare professional or registered dietitian for personalized guidance based on your specific nutritional needs.

Consider these Meal Plans!

Scroll down for some examples of meal plans that include each of your recommended daily intake of vitamin D, iron, vitamin B12, calcium and vitamin C. This also includes your daily value of fiber, fat and protein while taking into consideration your recommended caloric intake, based on a 2,000 calorie per day diet (unless otherwise noted).

 

5 Nutrients Meat Has that Plants Don’t

Meat is a natural source of many vitamins, minerals, and amino acids and has specific protein compounds fundamental to overall health. Let’s investigate what nutrients meat has that plants lack.

5. Vitamin B12

The B12 vitamin is almost exclusively found in animal foods, including fish, meat, and eggs.

B12 is crucial to maintain a healthy body. It helps develop red blood cells and helps keep our cells healthy. It also supports and maintains nerve and brain function. B12 increases our energy levels by preventing megaloblastic anemia, which makes people tired and weak.

According to the National Institutes of Health, the average daily recommended amount of B12 for adults is 2.4 micrograms. It’s also important to note that plant foods do not naturally contain any vitamin B12 unless they’re fortified, making it difficult to achieve the recommended daily value on a plant-only diet.

4. Vitamin D

Vitamin D comes in two forms – D2 in plants and D3 in animal foods – and both are important. In our bodies, vitamin D, in both its forms, promotes calcium absorption, helps bone growth and cell growth, reduces inflammation, and works to maintain proper immune function. And, although both forms of vitamin D are vital, a vitamin D3 deficiency has been linked increased risk of cancer, heart disease, and multiple sclerosis.

If you want to increase your vitamin D3 intake, the best sources are fatty fish and egg yolks.

3. DHA

DHA, otherwise known as Docosahexaenoic is an omega-3 fatty acid that’s essential for brain function.

DHA is vital for infant brain development, as well as maintenance and normal brain function for adults. Deficiencies in DHA have been linked to cognitive decline and increased risk of developing Alzheimer’s, cancer, and depression. One study found that a low-fat diet with less DHA increased women’s plasma triglycerides, and the severity of Type 2 diabetes and heart disease.

The best source of DHA is in fatty fish, but there are algal oil supplements you can take if you are following a plant-based diet.

2. Complete Proteins

There are two types of proteins – complete and incomplete – and they differ based on their amino acid profile.

There are over 20 types of amino acids and nine essential amino acids. Complete proteins contain all nine, while incomplete proteins lack at least one amino acid. Because our bodies can’t make these crucial amino acids, they must come from our diet.

Animal-based foods, such as meat, poultry, fish, eggs, and dairy, are all sources of complete proteins. Plant-based foods, like fruits and veggies, seeds, nuts, and grains, lack one or more essential amino acids, making them incomplete proteins and not a good sole source of protein in your diet.

However, you don’t necessarily have to eat meat to get your amino acids, but you do have to be strategic. You can mix and match incomplete proteins to create a complete one. For example, when consumed together, rice and beans create a complete protein. So do peanut butter and whole wheat bread. Below is a chart to help guide you on what foods contain certain amino acids and what they lack.

1. Digestive properties

Plant and animal proteins are different because they contain different set of amino acids. But they also differ in digestive processes. Animal-based proteins are more nutritionally efficient than plant-based since they are absorbed into the body more quickly.

It takes the body 36 to 72 hours to properly break down protein into its amino acids where they can be absorbed. Since plant proteins have to link up with other foods that contain the amino acid they lack, digestion and absorption take much longer than animal proteins. How fast a protein is absorbed directly affects our metabolism. Plants’ lack of essential amino acids, specifically branched-chain amino acids (BCAA), provide a lower anabolic effect, meaning lower digestibility.

How Much Protein Should We Eat?

protein shake with almonds

A case study in how much protein is enough

Take, for instance, Patrick and Cynthia. Patrick’s day consisted of sitting at his desk at work, working on his computer, and then coming home to relax on his couch with some TV shows. He rarely engages in any physical activity or exercise except for an after-dinner stroll with his wife.

Patrick’s protein needs are usually calculated based on his body weight, which is 195 pounds. His recommended daily protein intake is  0.35g per pound of body weight, which amounts to approximately 70g of protein per day. This amount of protein is enough to meet Patrick’s minimum physiological protein needs and support his lifestyle.

On the other side of the spectrum is an athletic individual named Cynthia. Cynthia is gearing up for a marathon while weightlifting and doing high-intensity intervals as part of her training.

How much protein does Cynthia need each day? Based on her body weight of 154 pounds and intense level of activity, her recommended daily protein intake is about o.73g per lb., which amounts to approximately 112g of protein per day. This is necessary because her body needs more protein to repair and build muscle tissue, support her high-intensity workouts, and recover faster.

Body weight & lifestyle factors

Most of us fall in between Cynthia and Patrick. We exercise between 30-60 minutes a day, and it can range from yoga and walking to lifting weights and high-intensity cardio. Our protein intake depends on our lifestyle and energy needs.

The American College of Sports Medicine indicates that anywhere from 10-35% of the average American’s diet should contain proteins. In terms of bodyweight, this means a recreational athlete weighing 150 pounds should strive for between 75-90 grams per day.

Of course, if you exercise more, you can increase your protein consumption— but you don’t need to overdo it! If you are eating protein with the hopes of building muscle, the quality, quantity, and timing of consumption is more important than the overall amount you eat.

The Academy of Nutrition and Dietetics recommends eating 20-30 grams of complete protein within 2 hours of exercise.

Which protein sources are best?

When eating protein, you want to make sure it is a complete protein, meaning it contains all 9 essential amino acids. Eggs, milk, and lean beef are high-quality proteins that are easily digestible. For instance, one large egg contains around 6 grams of protein.

Turkey, chicken, and fish are also a good source of protein. 3 oz. of chicken or fish contains anywhere from 19-24 grams of protein.

Dairy is another great source of protein: a 5.3 oz container of plain Greek yogurt contains 15 grams of protein. A cup of milk has roughly 8 grams of protein and an ounce of cheese contains 7 grams of protein.

Legumes have protein, too! A cup of lentils contains roughly 16 grams of protein. Including a variety of vegetable protein sources in your diet is also a good strategy to ensure you’re getting a range of nutrients.

But let’s say you are the average athlete, and you weigh 150 pounds and need about 75-90 grams of protein. In one day, if you ate:

  • 1 cup of oatmeal (10g of protein)
  • two eggs (12 g)
  • 6 oz of chicken (42g)
  • ½ cup of lentils (8g)
  • 1 cup of black beans (15g)

…you would have consumed 87 grams of protein.

But honestly, that is a lot of food. Plus, you need to add in more fruits and vegetables and some carbs. So, it is tempting to throw in some protein powder on your oatmeal in the morning or eat a protein bar as an afternoon snack.

What about protein supplements?

Are protein products, like shakes, powders, and bars, part of your daily routine? The protein supplement market has been rapidly expanding, with the industry fueled by factors such as the aging population, fitness trends, growing interests in plant-based protein supplements, and accessibility to e-commerce. There is also a continuous interest in self-care, contributing to the growth of this industry.

The question of whether protein supplements are good for you depends on various factors, including your dietary needs, health status, and lifestyle. Of course, like any change in your diet, it is best to ask your doctor.

However, EatingWell suggests that high-quality, third-party tested protein powders with minimal sugar and no harmful additives can be a healthy choice. As we age, we lose muscle, and boosting our protein intake may help increase strength and lean body mass, especially if you have a restricted diet.

Medical News Today also shares research suggesting that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance-based exercise training.

Protein powder considerations

However, it’s important to consider the quality control of protein supplements. As per a review published on Human Kinetics, safety assessments are crucial, especially given the potential addition of cheaper ingredients to increase total protein content.

According to Harvard Health, protein powder supplements can harbor health risks and are recommended only for certain conditions, such as impaired appetite or wounds. You should make sure that the protein powder is ‘clean’ and does not have unnecessary additives. NIH published a study indicating that some protein powder supplements can have heavy metals.

Lastly, online sales of protein supplements have increased, indicating a shift in how consumers purchase these products. However, this also highlights the need for further education on potential health risks from unregulated protein supplements, as stated in a study on Wiley Online Library.

Can you consume too much protein?

You might not need your morning protein shake as much as you think. Of course, like anything else, too much of a good thing is just…too much.

Cleveland Clinic stresses that aside from bad breath, too much protein can overstress your kidneys causing kidney damage, digestive problems, and dehydration. It is always important to drink enough water to make sure your kidneys function well.

MDPI suggests the following:

“…Instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components supporting the well-being of both the host and their gut microbiota.

This should be highlighted in the nutritional plans of athletes, sportspeople, as well as more sedentary populations.

Protein supplements can certainly be a healthy addition to your diet, but they’re not for everyone. These supplements are often utilized by athletes and those with specific dietary requirements who may struggle to meet their protein needs through food alone.

So, while protein supplements can be beneficial for some, they should be used wisely and under the guidance of a healthcare or nutritional professional.

A Guide to Time-Restricted Eating


On the run? LISTEN to our post!

Time Restricted Eating (TRE) has been around for a while, but many of the earlier studies kept suggesting that “more research was needed” to fully understand the benefits of this type of time-based dieting. Well, here it is: a hub for all the recent studies about the topic that build on prior research and speak to how beneficial TRE can be. Of course, each individual is unique and some benefits might be more evident based on individual diets and overall lifestyles.

Time-restricted eating is a form of intermittent fasting that limits what time of day you can eat. TRE has gained popularity as a weight loss strategy, but recent research has also suggested that it has benefits for overall health and longevity. One popular form of TRE is the 16:8 method, where an individual fasts for 16 hours and eats during an 8-hour window, though many other variations exist (e.g., fasting for 14, 16, or 18 hours).

Interested in different benefits of TRE? Jump to the health benefit most relevant to your needs:

SLEEP & CIRCADIAN RHYTHMInsulin Sensitivity & Metabolism, Hormonal Regulation, Melatonin Production, Improved Sleep Quality

BRAIN HEALTHMemory Improvement, Anti-inflammatory, Anxiety and Depression

CHRONIC ILLNESS REDUCTIONType 2 Diabetes, Cardiovascular Health, Metabolic Disease, Oxidative Stress

WEIGHT LOSSWeight Regulation, Fat Burn, Improved Insulin Sensitivity, Improved Energy Metabolism

 

Need Help Resetting Your Circadian Rhythm?

Circadian rhythm is the internal biological process that regulates the sleep-wake cycle and other physiological processes in the body, including hormone production and metabolism.

Recent studies have shown a strong link between circadian rhythm and metabolism. Disruptions to the circadian rhythm can lead to metabolic disorders such as obesity and diabetes. One of the key ways in which time-restricted eating may benefit the circadian rhythm is by synchronizing the timing of food intake with the body’s natural rhythms.

  • INSULIN SENSITIVITY & METABOLISM: Research has shown that when food intake is aligned with the natural rhythm of the body, it can lead to improved insulin sensitivity, glucose metabolism, and also lipid, or fat, metabolism.
  • APPETITE REGULATION: Additionally, time-restricted eating may help to regulate appetite by synchronizing the release of hunger-regulating hormones with the body’s natural rhythm.
  • MELATONIN PRODUCTION: Another potential benefit of time-restricted eating is that it helps to regulate the body’s levels of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. Melatonin is produced by the pineal gland in response to darkness and is responsible for signaling the body to prepare for sleep.
  • IMPROVED SLEEP QUALITY: Research has shown that eating late at night can disrupt melatonin production and lead to insomnia and other sleep disorders. By limiting food intake to earlier in the day, time-restricted eating may help to promote healthy melatonin levels and improve sleep quality.

 

Want to Improve Brain Health?

Time-restricted eating is not only beneficial for supporting sleep patterns, but it may also have positive effects on cognitive function.

  • MEMORY IMPROVEMENT: Studies have shown that TRE can improve memory, attention, and learning abilities in both animals and humans. This is likely because fasting can stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in neuroplasticity and the growth of new neurons.
  • ANTI-INFLAMMATORY: Additionally, BDNFs derived from fasting also have anti-inflammatory effects that can protect the brain from damage and disease. A study published in the journal Frontiers in Aging Neuroscience in 2019, found that time-restricted feeding improved cognitive function in mice.
  • ANXIETY AND DEPRESSION: TRE not only offers physical brain benefits, but also psychological benefits. It has been shown that time-restricted eating can improve mood and reduce symptoms of anxiety and depression. This may be because it can help regulate the body’s stress response and improve the overall sense of well-being.

 

Want to Reduce Likelihood of Chronic Illness?

Another potential benefit of time-restricted eating is that it may reduce the risk of certain chronic diseases. Studies have shown that TRE can improve markers of metabolic health, including reducing blood pressure, cholesterol, and inflammation.

  • TYPE 2 DIABETES: TRE may reduce the risk of type 2 diabetes, a growing public health concern affecting over 3 million people in the U.S. A study published in The American Journal of Clinical Nutrition in 2019 found that time-restricted eating improved markers of diabetes in obese men.
  • CARDIOVASCULAR HEALTH: TRE also benefits cardiovascular health, as it can improve endothelial function and reduce the risk of heart disease by helping to regulate blood clotting, aiding in the body’s immune response, controlling substances like electrolytes that pass from the blood into tissues, and appropriately dilate and constrict blood vessels.

  • METABOLIC DISEASE: In 2020, a study titled Time-restricted Eating for the Prevention and Management of Metabolic Diseases was published in the journal, Endocrine Reviews. The meta study reviewed TRE’s effects on metabolic health with a focus on its potential to prevent and manage metabolic diseases such as obesity, type 2 diabetes, and cardiovascular disease. The study found that TRE leads to weight loss, improved insulin sensitivity, and improved markers of cardiovascular health, such as blood pressure and cholesterol levels. These findings are consistent with other studies that have shown that time-restricted eating can promote weight loss and improve overall metabolic health.
  • OXIDATIVE STRESS: The study also found that time-restricted eating leads to improvements in markers of inflammation and oxidative stress, which may help to reduce the risk of chronic diseases such as heart disease and diabetes. This is supported by the Salk Institute study which found that time-restricted eating led to a decrease in the expression of genes involved in inflammation, which ultimately lead to these chronic diseases.

The study explored the different protocols of time-restricted eating and how they vary in their effects on metabolic health.

For example, 12 to 18-hour fasts, or short-term fasting protocols, have greater effects on weight loss and insulin sensitivity. However, 24 to 36-hour fasts, or longer-term protocols, have greater effects on markers of oxidative stress and inflammation.

 

Focused on Weight Loss?

 It’s also worth mentioning that time-restricted eating can be a convenient and easy way lose weight since you’re less focused on counting calories or eliminating certain foods. This makes it a more sustainable approach to weight loss and overall health, as it can be easily incorporated into a person’s daily routine.

  • WEIGHT REGULATION: A study published in the journal Obesity in 2018 found that TRE, in conjunction with a high-fat diet, led to weight loss and improved insulin sensitivity in obese individuals. The study also found that TRE led to an increase in the expression of genes related to circadian rhythm and metabolism, suggesting that TRE may work by aligning the body’s metabolic processes with its natural circadian rhythm.

  • FAT BURN: Another study published in the International Journal of Obesity in 2019 found that TRE led to a reduction in body weight and fat mass, as well as improvements in glucose tolerance in obese individuals.
  • IMPROVED INSULIN SENSITIVITY: A study published in the Journal of Nutritional Biochemistry in 2020 found that TRE led to a reduction in body weight and fat mass, as well as improvements in insulin sensitivity and glucose tolerance in overweight and obese individuals.
  • IMPROVED ENERGY METABOLISM: One of the latest studies in Cell Metabolism in 2021 showed that TRE improved energy metabolism and reduced the risk of developing metabolic diseases such as obesity and type 2 diabetes.

Want more information on time-restricted eating?

We’ve got you covered. Check out these articles to learn more about TRE:

Are snacks masking your body’s protein needs?

A year-long Australian study published in the latest issue of the journal Obesity showed eye-opening conclusions about our dietary habits: populations with a preference for highly processed foods like pizza, chips, and snack bars, lead to staggeringly high percentages of obesity.

According to a press release, the lead author of the study, Amanda Grech, Ph.D. stated that: “As people consume more junk foods or highly processed and refined foods, they dilute their dietary protein and increase their risk of being overweight and obese, which we know increases the risk of chronic disease.”

“It is increasingly clear that our bodies eat to satisfy a protein target,” said Professor David Raubenheimer, the Leonard Ullman Chair in Nutritional Ecology at the School of Life and Environmental Sciences, “but the problem is that the food in Western diets has increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”

Of course, unless you have been living under a rock, you already know this. But what is new news to us is that our bodies are searching for protein and instead reach for the easy to grab, tasty, highly processed foods.

Searching for Protein in Processed Foods

Studies over the years have found that more than half of our daily calories are coming from highly processed foods. An almost two-decades-long study published last year in the American Journal of Clinical Nutrition found that ultra-processed food consumption grew from an alarming 53.5% of daily calories in 2001-2002 to an even more worrisome 57% by the study’s completion in 2018. If the trajectory continued at this rate, it would trend towards 60% by 2035.

The work of these studies set the stage for the latest research on the “protein leverage hypothesis” which details that people eat more fats and carbs to satisfy their protein demand, causing unbalanced diets.

And we need protein for a reason. It fortifies our body in multiple ways.  Among just a few tasks, It helps build cartilage, tissues, repairs your body, carries oxygen through your body, and helps to digests your food.

Compounding research is building a case for the “protein leverage hypothesis,” which was first proposed in 2015 by University of Sydney researchers. To summarize, the hypothesis suggests that our body has a strong appetite for protein, and favors it over fat and carbohydrates. To quickly satiate that protein hunger drive, people unknowingly overeat fats and carbs.

According to the Mayo Clinic, the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Think of it like this—instead of seeking a lean piece of grilled chicken, the majority of westerners will instead seek something convenient, like a bag of chips, which you can break open the seal and pop in your mouth in an instant.

However, to satisfy that protein hunger, your body might signal to your brain that, even though you just ate a bag of chips, your hunger still remains, and off you go opening another processed snack until you feel full.

Substituting Highly Processed Foods for Protein Causes Obesity

According to the Institute of Food Technologists, 47% of American adults eat snacks at least three times a day. This has sent the snacks market skyrocketing, with snack food sales reaching over $25 billion in 2019.

Consumer research firm YouGov found America’s most popular snack foods to be Cheetos, Tostitos, Snickers, Fritos, Pringles, Lay’s, Oreos, Jif peanut butter, Planters nuts, Doritos, Ritz, Reese’s, Hershey’s, and M&M’s. According to Statista, we love our convenient, shelf-stable snacks. Most Americans reported having at least one bag of Cheetos per month in 2020, 3 out of 4 Americans eat at least a bag of Fritos per month, and Lay’s is the top dog with the best-selling chips in the U.S.

But at what cost are we consuming these low-protein, ultra-processed snacks? According to this new research, our body will continue to crave calories until that protein hunger is met, leading to a vicious cycle of increased snacking for many.

Let’s do a little protein density comparison, shall we?

  • A 3-ounce chicken breast contains 27 grams of protein and 128 calories. To get the same amount of protein, you would have to eat almost TWO full-size 8.5oz bags of Cheetos, totaling over 2,000 calories. 
  • A 3-ounce salmon filet contains about 17 grams of protein and 108 calories. To comsume the same amount of protein, you would need to eat over 50 Oreo cookies – that’s about 3,000 calories!
  • A 3-ounce cut of lean steak contains about 21 grams of protein and 100 calories. You could have that, or you could opt for a dozen Reese’s cups, about 1,300 calories.

Keep in mind that we’re only talking about protein here. When we choose convenience over protein-dense foods, our body doesn’t get essential nutrients like fiber and omega-3 fatty acids. What we get instead when we eat these foods are excess sugars, omega 6s, and other ingredients causing immune system suppression. There’s a reason why we call highly-processed foods “empty calories”.

Nutritional information stated above sourced from nutritionvalue.org.

But then why don’t we just eat the lean protein-dense options if we know the snack food is bad for us? CONVENIENCE! We live in an era where everything must be easy, quick, and at-your-fingertips. Food is no exception. If you can eat a bag of Fritos while simultaneously working or running errands, we will opt for that every time, as opposed to spending 20 minutes preparing a fresh meal like a grilled chicken breast with veggies.

According to the USDA, ready-to-eat foods like those listed above save time and money but at the cost of our health.

But the research emerging now is giving us some important warnings about these bad habits, AND most importantly, helpful tips like having a protein-dense breakfast, that can help solve a negative eating cycle of highly processed, high-fat, high-carb, low-nutrient snacking.

What you eat first every day matters most

The University of Sydney analyzed nutritional and physical activity surveys from 9,341 adults, known as the National Nutrition and Physical Activity Survey which was conducted from May 2011 to June 2012.

Researchers plotted calorie intake versus time of consumption and found that the pattern matched that predicted by the Protein Leverage Hypothesis:

People who ate lower amounts of protein in their first meal of the day went on to increase their overall food intake in subsequent meals, versus those who received the recommended amount of protein ate significantly less throughout the day than their counterparts.

According to Dr. Reubenheimer, we will innately eat more to get the protein our body craves, no matter what form it comes in.

There is no one-size-fits-all when it comes to protein intake, however. Requirements can vary between 10 to 35 percent of our total amount of calories for the day.

It is also important to note that not all protein has to come from meat—sources like grains, legumes, eggs, and vegetables can also be well-rounded sources that are not highly processed.

Tufts’ Befuddling “Food Compass”


On the run? LISTEN to our post!

Occasional mental confusion is common as one grows older and is nothing to be particularly alarmed about. Really smart people have told me that repeatedly over the years, and I’ve taken comfort in what they said.  Especially when I repeatedly forget where I put my car keys (typically in my coat pocket). Or where I’ve left my reading glasses (usually on my head). Or what my Amazon account password is (a highly punctuated profanity).

But I’ve got to admit I was thrown for a very serious loop when I came across something called the Tufts Food Compass Score…

In case you haven’t heard, the Food Compass Score is supposed to be the latest and best offering from the Really Smart Scientists Community for people trying to make better choices about the food they eat.  The Score applies page after page after page of detailed and elaborately footnoted criteria for judging just how good for us various foods are.

There are all sorts of smart-sounding evaluative criteria related to diet and nutrition, chemistry, biology and all the other subjects I either failed or scraped by with a solid “D” in high school and college.

So I was prepared to be wowed by this newest and supposedly simplest way to judge the food options I have and the choices I make every day. Lord knows I want to live a long, long time. More accurately, I need to live a lot longer if I’m ever going to pay my way out of debt. And what’s better for that than a smart-decision-making tool based on science from an outfit like Tufts University?

Now this prestigious institution has gone and made me wonder: either I’m having a serious period of senior mental confusion, or my faith in the Tufts name and reputation may be misplaced.

You see, the conclusions drawn in their new Food Compass create some real mental disconnects for me. Foods that I like and thought of as at least somewhat “healthy” and good for me fare poorly on the Food Compass. Many I considered suspect at best rank nearer the top of their charts. I don’t pretend to be a scientist or an intellectual, but I have survived seven decades by making what I think are halfway intelligent decisions about what I eat.

The Food Compass Nutrient Profiling System evaluates more than eight thousand foods and beverages, spanning all major food categories against a complex mix of science-based measures related to nutrition and health. The formula also tries to consider foods that are actually mixtures of different foods, such as pizza. Each food winds up with a cumulative score based on a scale of 100 points. The higher the point ranking, the better the food is supposed to be for me.

Foods and beverages scoring 30 or below are to be “minimized.” Those with scores of 70 or better are to be “encouraged.” Anything in between – you’re on your own to decide.

That’s a big help to indecisive chowderheads like me.

What in the world makes anyone at Tufts think I won’t automatically decide ‘yes’ on anything I already like and “no” on anything I don’t? Some help that middle group is to me.

The whole idea is to boil all the complex and sometimes controversial aspects of judging a food’s ‘healthiness’ into a simple number that people can use to make faster, better decisions about what they eat. And food manufacturers are somehow supposed to use the scores to make better decisions about producing ‘healthy’ food products.

It sounds great. But so did the aluminum siding I bought for our first old termite-infested starter house so many years ago. Or that timeshare in Orlando the aggressive and clean-cut salesperson touted after a golf-cart tour of the beautifully landscaped resort next to the mosquito-rich swamp and pitcher of complimentary margaritas.

This is where life experience and faith in science come into apparent conflict.

Now, if I have the patience to look at the aggregate scores for various food categories, it seems to make a bit more sense. Veggies, fruits, legumes, and nuts all show up in the top tier of ‘good’ food choices. Salty and overly-sweet dessert foods and sugary beverages fare exceptionally poorly. Beef ranks in the bottom category, poultry in the middle, and seafood a mere three points out of the top-tier ranking.

But let’s get to the specifics that really get my goat. Or, more accurately, consider some of the individual scores that leave me still feeling a bit puzzled, or as my geriatric-specialist doctor says, “a touch confused.”

Am I to believe that a bowl of Fruit Loops is healthier for me for breakfast than a plain bagel? Are Lucky Charms to be chosen over steak? Chocolate-covered almonds over cheddar cheese?

I guess my childhood wasn’t so deprived after all – eating Kellogg’s Frosted Mini-Wheats for breakfast was listed as healthier than oatmeal.

The hamburger I grew up eating rates only 26 measly points on the 100-point scale, but Honey Nut Cheerios is 73. What about a fake egg fried in vegetable oil is 69, while a real egg fried in butter is only 28. Orange juice with calcium – basically a glycemic-spiking drink with a daily allotment of 24 grams of sugar – rates a whopping 87 over fiber foods such as millet or whole wheat bread. Whole milk is smack-dab in the middle of the middle (“to be moderated”) category, but plain whole-milk yogurt grabs 81 points out of 100.  May the gods help energy drinks, who earn next to no points at all.

I also grew up watching reruns of I Love Lucy, and to this day I still use the same politically incorrect line from that show when I have disputes with my wife. “Lucy, you got some ‘splaining to do.” I’ve read and re-read and re-read the Tufts Food Compass and all sorts of notes from the academics and observations in the media from specialists in nutrition and health. I still have the unshakeable faith in facts, reason and science that was drummed into me over countless years.

But I still can’t help but feel confused far more than enlightened by all this. My colleagues at Dirt to Dinner have agreed to post some of the data and charts from the Food Compass, so you can make of it what you will. Make your own judgments. You’re smart people. Smarter than me, I have no doubt.

But I’m going to continue to rely on my own judgment far more than any single study or set of recommendations. It may not be a perfect system. But I’m no fool. I can find information I need to make good decisions, or decisions that don’t leave me feeling confused and adrift.

Like I said, I have no inclination to die young for any reason, let alone something as important to my well-being as the food I eat.

Faith in science comes with a concurrent skepticism and demand for proof – solid, understandable and defensible proof. I’ve seen too many ‘guides’ and ‘standards’ that ultimately proved to be essentially informational Ponzi schemes, made popular primarily by hype, or bought and paid for by some entrenched interest. In this day and age of diminishing faith and trust in key societal institutions – government, corporations and, yes, even academic institutions – I want information I can understand, information that I sense as being valid, complete and trustworthy.

The Tufts Food Compass may very well be all of that, and maybe even more. But they still have some ‘splaining to do, at least to me.

Not All Fiber is Created Equal

Nana’s homemade sourdough bread, my mid-day protein bar, a whole wheat turkey wrap—all fiber-packed options that are good for me, right?

Until recently, I assumed all fiber was good fiber and that I will take it any way I can get it. But we must consider where we are getting our nutrients from.

Fiber comes in two primary buckets: natural fibers and functional fibers.

Natural fibers naturally occur in foods, like pears and raspberries, versus functional fibers which are derived from a variety of whole and processed foods. 

Though this classification seems to provide a clear-cut differentiation between fiber types, some academics believe we must also focus on three things when considering fiber quality in our diet: solubility, viscosity, and fermentability.

Understanding Solubility, Viscosity, and Fermentability

Solubility is the first important consideration. The term refers to the bioavailability of nutrients in the body. Foods like oats, peas, beans, barley, apples, citrus, and carrots are all great sources of soluble fiber. These fiber nutrients are able to be mixed with water and absorbed by the body. Soluble fibers can aid in digestion and lower blood sugar.

Alternatively, insoluble fibers cannot become available for the body to absorb. Instead, they are considered non-digestible fibers, or more of a bulking agent that simply passes directly through the digestive system. While the FDA has used this as a threshold for including it on the nutritional label (as little to no nutrients can be derived), non-soluble fibers also serve a purpose: they pull water to the colon to help soften stool, thus making it easier to pass.

Viscosity refers to fibers’ ability to thicken when mixed with fluids. This includes polysaccharides like gums, pectins, psylliums, and beta-glucans. Viscous fibers have been credited with many physiological responses such as enhanced feelings of fullness which can aid in weight loss due to appetite control.

Good sources include asparagus, Brussels sprouts, sweet potatoes, barley, oats, oranges, legumes, and mangoes.

Fermentability is precisely as it sounds – the ability to ferment. Fibers that are able to ferment can stimulate the growth and activity of beneficial gut bacteria, called prebiotic fibers. This can improve glycemic control and digestion efficiency, and lower blood cholesterol concentration. Good sources of fermentable fibers are oats, barley, chicory root, leeks, onions, and bananas.

FDA’s updated fiber classification

Fiber has been loosely defined as a group of carbs that humans cannot digest, but does not identify the health effects of the type of fiber. Recently, the FDA changed its framework around what can and cannot be included as fiber on a nutritional label.

Specifically, all naturally-occurring fibers are allowed to be listed; however, only seven out of 27 functional fibers made the cut. This is due to either their solubility, viscosity, and/or fermentability:

The FDA recommends that our total dietary fiber be about 25 grams per day, of which about 6 grams or 25% of our DV should be comprised of soluble fiber. Our nutritional label placed fiber beneath carbohydrates and is noted as Dietary Fiber.

Remember that the grams listed next to the nutritional fact are per serving size. Furthermore, the percentage to the right details what percentage of the recommended daily value (DV) each serving size contains.

In the example to the right, there are 6 grams of dietary fiber per ½ cup, which accounts for 24% of your recommended daily value.

In the U.S. products that contain at least 10% DV or over 2.5g of fiber per serving can claim on their packaging that they are a good source of fiber. Foods containing 20% DV or 5g or more can label a product high in fiber.

Fiber and gut-health science

Here is a little bit of science for you to bring the whole picture to life.  Many things impact an individual’s composition of gut microbiota, of which fibers play an important role.

The fiber in the gut provides energy for the microbes to create metabolites, like short-chain fatty acids. These fatty acids are then absorbed into circulation or be utilized as an agent for other microbes to use for digestion.

High dietary fiber consumption is associated with a diverse gut microbiota, which increases microbial activity. Increase microbial activity is directly correlated with a decrease in the prevalence of obesity and other inflammatory diseases. A reduction in inflammatory markers leads to a strengthen and fortified immune system.

Gut-derived short-chain fatty acids have been shown to improve metabolic regulation and insulin sensitivity, regulate weight and reduce inflammation. That said, recent studies support the importance of soluble, fermentable fibers as a priority.

Fermentable fiber specifically can serve as food, that some of your good gut bacteria can feed on, in a process called fermentation, which releases gases like carbon dioxide and hydrogen, which are either released or absorbed into the body. Most especially, the bacteria found in your colon need fiber to function.

Tips to Take Away

While this may seem like a lot to digest, pun intended, here are some easy takeaways that you can start doing today!

  1. Seek 10% whole grains when you can. As you likely discovered when reading over the sources of soluble, fermentable, and viscous fibers is that most whole-grain fibers fall into all three categories. Look for foods like whole barley, oats, brown rice, and whole-wheat products.
  2. Eat fruits and veggies at every meal and as a snack. This is probably the easiest to remember—because fruits and veggies are both high in fiber AND they are packed with other beneficial nutrients. Eating fresh produce every meal will ensure that you are getting in natural fibers.
  3. Gradually increase your fiber, but not all at once. You may be tempted after reading this to go out and pack your diet full of fiber, but be forewarned. Drastic or sudden increases in fiber can cause gastrointestinal issues. Be sure to gradually increase your fiber intake so as not to disrupt your gut microbiome and cause discomfort.
  4. Drink plenty of fluids with your fiber. Fiber draws in water, so without drinking water to accompany our fiber, you risk becoming dehydrated. They have a harmonious relationship, so be sure to include plenty of fluids with your fiber intake.

Whether you are substituting your white bread for a whole wheat wrap, just remember that while not all fibers are created equal, they all serve a purpose. Natural fibers are nutrient dense and are bioavailable for the body to use, while functional fibers can help with digestion.

For your daily recommended value, be sure to consume at least 25g of natural fibers per day—these will be listed on your nutrition labels!

Omega 3 & 6: What’s the difference?


On the run? LISTEN to our post!

Covid has prompted many of us to be more cognizant of our health. Yet statistics show that the average American has increased fat intake in the last decade. This extra fat can be stored in the body, causing weight gain, inflammation, and increased white fat stores, all precursors to health issues.

So, how much fat are we supposed to eat? Is too much omega-6 fats the issue? And if so, how can we alter our diet to obtain the correct ratio? Let’s find out.

The Fats of Today

Most Americans consume a “Western diet,” where we’re not eating nearly enough fruits and vegetables, but too much sodium, sugar, and fat – specifically omega-6 fats.

But this way of eating is relatively new to us. At each meal in the 1900s, most Americans ate a large portion of carbs with their meat and vegetables; processed, high-fat foods were not readily available. But today’s diet reflects the irresistible convenience of fast foods and processed foods, putting that ratio to an astounding 15:1. The recommended amount by health officials is 4:1 Omega 6 to Omega 3.

Many of the foods we eat every day have plenty of omega-6 fats. This includes healthy nuts, seeds, and seed oils. However, fast food, fried foods, and too much oil used in food manufacturing are the biggest culprit of unhealthy omega 6 overconsumption, leading to a reduced intake of omega 3s found primarily in fatty fish, like salmon, avocadoes, and olive oil.

The disparity between omega 6 and omega 3 consumption over the last few decades could be why there has been a deluge of diseases with inflammation markers, such as cardiovascular disease, obesity, autoimmune diseases, and cancer. As we like to say, everything is in moderation, too much of any one thing can cause a problem, and omega 6s are no exception.

For instance, eating fast food, fried food, processed food, and skipping on healthy fish, fruits, and vegetables obviously will give you diseases you would rather avoid. Excess amounts of omega 6s, over 17 grams for men and 12 for women, especially as we age, can cause low-grade inflammation and a lower fat burn rate.

Yet various health organizations, including Mount Sinai and Harvard Health, still say this is not the case, and we should not be worried about our omega 6-to-omega 3 ratio as long as we’re eating the right foods in the right amounts. Harvard Health defends Omega 6s when responsibly consumed. Citing studies from the American Heart Association show they are safe and beneficial for the heart and circulation when appropriately consumed.

What do other experts have to say about this? Are we damaging our health with our Western diet?

We spoke with Dr. Lilly D’Angelo, President of Global Food and Beverage Technology Associates, LLC, to uncover the truth about omega-6 fatty acids and their potential adverse health effects. Dr. D’Angelo is an expert in the field. During her career working in the food and beverage industry, she studied omega-6 and 3 fats and their effects on the body. 

“One commonality of these groups of fatty acids is that, they cannot be produced in our bodies by ourselves– we have to take them from our food. We have to rely on external sources”

– Dr. Lilly D’Angelo

Expert Take on Omega 3 & Omega 6 Relationship

There are pros and cons to both Omega-3 and Omega-6 fatty acids. Omega 3s contain eicosatetraenoic acid (EPA), and docosahexaenoic acid (DHA), along with alpha-linolenic acid (ALA). EPA and DHA both have beneficial anti-inflammatory components and provide various benefits. Omega 6, on the other hand, contains linolenic acid (LA), and this converts to arachidonic acid and gamma-linoleic acid, which is what’s primarily found in seed oils.

These fatty acids can aid in the repair and growth of skeletal muscle tissue. Both omega-6 and omega-3 fatty acids are essential in our diets because our bodies can’t make these components themselves. We need to get them from food!

The differences between these two can also be seen on a molecular level. Dr. D’Angelo explains that omega-3 fatty acids have a double bond at the #3 carbon counting from the end of the “tail” of a long chain fatty acid, whereas Omega-6 fatty acids have a double bond at the #6 carbon counting from the end of the “tail” of a long chain fatty acid. In the hydrogenated oil, a type of processed oil, the double bonds are removed by adding hydrogens and therefore prolong the shelf life of these oils, hence removed antioxidant benefits of these oils.

It’s like this – the more double bonds a fatty acid has, the more benefits it contains since these double bonds work like an antioxidant in the body, protecting our cells from damaging free radicals.

Many say that linoleic acid, which we know comes from Omega-6 fatty acids and has few double bonds, can cause inflammation in our arteries, blood clots, and blood vessel constriction. Research shows that EPA and DHA from Omega 3s are both anti-inflammatory, with DHA being even more beneficial than EPA. These acids cause the opposite reaction of LA improving cognitive function, lowering blood pressure, and improving eye health. This is why we need to eat MORE omega 3s than 6s.

In Defense of Omega 6…

They’re not all bad, and Dr. D’Angelo says we should not cut out all omega-6 fats from our diet. We need them, just not as much as we’re currently consuming. Omega-6 fats help us maintain bone health and metabolism and contribute to a healthy diet. But the amount and type of foods we eat determine a healthy omega 6 intake.

If we eat a healthy diet, with five or more servings of fruits and vegetables, at least 50 grams of lean protein, and 28 grams of nuts and seeds each day, then we’ll get plenty of omega 6s. Limiting the consumption of fast-food, fried foods, and too much oil will help keep us on the right track regarding the current Western diet ratio.

Initially, the recommended ratio of omega-6 to omega-3 was 10:1, but studies show that this ratio was even too much omega-6, and Dr. D’Angelo agrees. The new guidance recommends an omega-6 to omega-3 ratio of at least 5:1, if not even 4:1, or 2.5:1. These ratios have been shown to have numerous health benefits, including prevention of cardiovascular disease.

So what about seed oils? Dr. D’Angelo points out that eating seed oils is perfectly fine, and they should be used instead of olive oil in some cases, like making stir-fry or deep-fried foods, because olive oil has a lower smoke point, that makes the food less tasty. Seed oils can fry your foods for a shorter period, saving nutrients. However, as with anything, moderation is key. She states:

Too much of anything isn’t a good thing.

Fruit is healthy, and we need it and should eat it daily, but too much fruit could have too much sugar for some. The same goes for omega 6. We need it for a healthy diet, but the negative effects can happen when we overdo it. When we fry, we cook with too much vegetable oil. Though it’s a good source of omega 6, it’s just too much.”

Let’s talk Omega 3s… 

As stated above, omega-3s contain both DHA and EPA. DHA is what’s found in fatty fish like salmon. It’s also in omega-3 supplements, like fish oil vitamins. We should focus on our DHA intake because it has the best protective benefits against cardiovascular disease.

When it comes to eating omega 3s and specifically DHA, the more we can consume, the better. The American Heart Association recommends eating seafood twice a week for this reason. But other foods include DHA, as well.

If you look at the labels on some of your foods, DHA may be added. Dr. D’Angelo talked about when she worked for Coca-Cola, and they added DHA into the Minute Maid Orange Juice. It was a huge seller and helped consumers get their DHA.

Adding DHA is especially common in dairy products. Dr. D’Angelo says almost every brand has some DHA: yogurts, milks, and even kids’ drinks like chocolate milk. Some snacks can have omega 3s added, but may also use high amounts of oil, so it’s essential to read the entire label before consuming.

DHA is also added to infant formula. This is because mothers naturally have DHA in their milk, and Dr. D’Angelo says pregnant women and new mothers should take DHA supplements to increase the amount of DHA they give to their babies.

A few takeaways

Focusing on our 5:1 ratio of omega 6 to omega 3s is crucial to maintaining good health. So too, is increasing our consumption of omega 3s any way we can. Here are some ways you can do that:

  1. Eat more fish – Fatty fish, like salmon and tuna, are the best source of DHA. Eating fatty fish twice a week is a great starting point. The list also includes trout, sardines, swordfish, mackerel, and mussels.
  2. Take a fish oil supplement – Although we recommend getting our nutrients from whole foods, Dr. D’Angelo says she even takes a DHA supplement from fish oil or another source to ensure she gets as much DHA as possible. These supplements can be found in the vitamin section at any grocery store. But always talk to your doctor before starting any new supplements.
  3. Consider the Mediterranean diet – We’ve discussed the Mediterranean diet before on D2D because it’s full of whole foods, fish, olive oil, and more that we need to lead a healthy lifestyle. D’Angelo says that those who follow a Mediterranean diet are the exception and have the correct ratio because the diet is full of whole foods with many omega 3s.
  4. Include foods with both Omega 3 and Omega 6 properties – Although most foods have one or the other, some foods have a good ratio of both, like flax seeds, spinach, and mangoes.

Eating for Healthy Mitochondria


On the run? LISTEN to our post!

Are you ready for a pop quiz? Which bodily component is responsible for producing over 90% of the energy in your body cells, makes up 40% of each heart muscle cell, can change shape to move around when needed, can grow and divide when more energy is required AND can produce hundreds of variations of proteins? If you guessed mitochondria— ding ding ding — you are correct!

You have over 100,000 trillion mitochondria within your body right now that seamlessly work to create energy to keep your body functioning.

That amounts to a staggering 1,000 to 2,500 mitochondria in each of your cells, chugging away to keep all of your organs working as they should.

Back to Biology Class

Here is Mitochondria 101 for you! You may recall that all human cells (save for red blood cells) contain an organelle called mitochondria, the “energy factory” of the cell. The primary function of this squiggly bean is to turn food and other fuel sources into cellular energy in the form of ATP (adenosine triphosphate). ATP is a biological term for energy that our cells use to function.

We like to think of them as the digestive system of cells. Why? Well, they are designed to break down carbohydrates and fatty acids efficiently.

This process of breaking down nutrients, better known as oxidative phosphorylation, takes place in a complicated matrix within the mitochondria, where a chemical called NADH is produced. NADH is used by specific enzymes embedded in the mitochondria’s inner membrane to generate the required ATP. ATP is unique in that it cannot be stored; instead, it is immediately used as energy for our cells.

Foods that Fuel

Food is just one component of how to improve mitochondrial performance. Exposure to toxins can impact its function, so avoid heavy metals where possible. Muscle mass is also a contributor; research has shown that even those with mitochondrial damage, as is the case in people with Parkinson’s, it can increase ATP production through strength training, as muscle cells contain more mitochondria than other cells.

Genetics is also a major factor affecting mitochondria. In fact, a subset of diseases categorized as “mitochondrial disease,” including Alzheimer’s, Muscular dystrophy, Diabetes, Lou Gehrig’s disease, and certain types of cancers are genetically transmitted.

But the food you eat is critical for your mitochondria. Research suggests that we should look at optimizing vital, productive macronutrients through specific vitamins, minerals, and amino acids to support mitochondrial function that limits oxidative stress and promote ATP production.

—-

CoQ10 is the primary antioxidant in human cells.

But what do antioxidants have to do with mitochondria and energy production?

Oxygen is a critical component in energy production and the oxidative phosphorylation process.

Antioxidants help protect mitochondria from any damage that can happen during this process – such as any strain on the cell from excess energy use.

This energy coupling leads to ATP formation as a carrier for both electrons and protons. And (bringing you back to biology 101 again), ATP can be converted into ADP—helping to support energy production further.

It is recommended that we get between 90-200 milligrams of CoQ10 per day. Foods rich in CoQ10 include soybeans, broccoli, peanuts, fatty fish, and oranges.

—-

Lipoic Acid and Acetyl L-Carnitine work hand in hand to improve age-related decline in mitochondrial bioenergetics.

In other words, they aid in the recovery of fatty acids, increasing energy production and metabolic rate while reducing oxidative stress.

Lipoic Acid plays a crucial role in recharging other important antioxidants for mitochondrial health, like CoQ10 and vitamin E.

Acetyl L-Carnitine (“L-carnitine”) is an antioxidant that scavenges free radicals and promotes liver detoxification while boosting T-cell activation to help maintain immune function.

We should strive for between 600-1,800 milligrams of Lipoic acid per day, and about 3g of L-carnitine per day.

—-

Resveratrol induces pro-oxidant effects and antioxidant impact on mitochondria.

Resveratrol improves mitochondrial respiratory activity, boosting cellular reprogramming efficiency and cell growth.

Resveratrol is in many of our favorite Mediterranean diet foods, including red wine, blueberries, dark chocolate, and peanuts.

While there is no formal recommended daily dose of resveratrol, in order to see a biological effect, academics suggest a rather large spread of 5mg and 100mg per day.

—-

Vitamin E‘s abundant health benefits

With regard to mitochondrial health, vitamin E has three key functions: it prevents thyroid hormone-induced changes, reduces the production of free radicals, and elicits beneficial reactions in our cells.

Essentially, it is the cell’s first line of defense when it comes to protecting the mitochondrial membrane from the damage free radicals cause.

How much of this vital nutrient do we need? Aim for 15 mg per day just by simply mixing
sunflower seeds, avocado, and kiwi in a smoothie.

Covid Considerations

Recent studies suggest that a combination of age-related and lifestyle-induced (diet, exercise, sleep, etc.) factors can impact your mitochondrial health and, ultimately, your immune health.

As the immune system is heavily reliant on mitochondrial function, maintaining a healthy mitochondrial system may play a key role in resisting the virus, both directly and indirectly, by ensuring a good [Covid] vaccine response.

– Department of Life Sciences, Research Centre for Optimal Health, University of Westminster, London

While no studies have concluded that mitochondrial fortification can help with the onset of Covid, it has been concluded that peak mitochondrial function can improve immune health and help to battle both acute Covid and “long Covid.”

Harmful Foods = Malfunctioning Mitochondria

To stress the importance of the above food groups for mitochondrial health, it is essential to understand just the number of functions that the mitochondria in your cells impact.

While diet alone cannot change illnesses from genetics or excessive toxic exposure, it can fortify your mitochondrial function and serve as a supplemental treatment for these diseases.

There are also foods we should avoid in excess, as they can adversely impact mitochondrial function:

Excess sugar is well known to have unfavorable effects on critical functions of our body, most notably our gut and brain health. This is no exception to your mitochondrial health. Sugar inhibits the mitochondria from quickly burning energy, especially in fructose form. Sugar then winds up being stored as fat and producing damaging free radicals.

Be sure to balance your vegetable intake with the fruit servings in your daily diet and opt for whole fruits rather than processed fruit products.

Simple carbohydrates have also been found to be problematic with mitochondrial health. White flour, when eaten, quickly turns to glucose once digested—it might as well be table sugar. Mitochondria tend to function better on a lower carbohydrate diet, as they are able to efficiently create energy rather than frivolously burning junk. Try to keep carbohydrates between 225 and 325g daily.

How does fasting prevent disease?


On the run? LISTEN to our post!

Fasting has been in practice since the dawn of humankind and in all cultures and religions. We don’t hear about it as often now, but perhaps our ancestors were on to something…

In addition to its spiritual benefits, implementing a fasting program into an already-healthy diet has been shown to have a significant effect on our long-term health.

For someone who loves to eat, I wanted to fast for the minimum amount of time and get the most benefits. My parents both died of cancer, so my focus is preventing this awful disease, in particular.

A little starvation can do more for the average sick man than can the best medicines and the best doctors” 

– Mark Twain

What are the benefits of fasting?

Forcing your body to cope with the stress of no food, can help our bodies enhance DNA repair, eliminate toxins, increase brain cells, lose fat, reduce inflammation, and combat diabetes, cardiovascular diseases, obesity, cancer, and cognitive impairment.

The benefits, also listed in the image below, have been studied by some of the most trusted researchers today. Of course, many of the fasting studies have been done on mice and other animals – even Labrador retrievers (who lived longer) – but the results have been confirmed on human studies as well. Testing diets is always more difficult to do on humans, but I have learned that putting your body under stress, as in fasting, is something that most of us should do consistently – but with a solid plan.

What is a ‘fast’?

At D2D, we have written about intermittent fasting.  This is where you don’t eat for a period of time each day or week to ‘reset’ your body. For instance, you can fast for 14, 16, or 18 hours each day and then only eat during a 10-, 8-, or 6-hour window.  Or, once a week, you can fast for 24 hours, for example from dinner to dinner.  Maybe you want to do the 5:2 fast, which is fasting for two days each week.

What I wanted to know more specifically is: what happens to my body during the different phases of fasting? And what is the optimal timing to achieve the maximum benefits? Is it 16 or 24 hours?  Is it really five days? And…could I do it for five days?

Our 5-day experience

Our son and his fiancé inspired us to try the 5-day fast-mimicking program they do from time to time called Prolon. This specific one was developed by Dr. Valter Longo, professor at USC Davis School of Gerontology, Department of Biological Sciences, and Director of the USC Longevity Institute. For my husband and me, it sounded challenging but appealing because Dr. Longo has carefully researched and constructed a nutritious diet to follow for each of the five days. Dr. Longo was one of the select few awarded a grant from the National Institute on Aging, part of the National Institute of Health, to research fasting, cell regeneration, and disease protection.

Prolon sent us a box of plant-based food so we could dutifully follow the protocol which ‘tricks’ our bodies into thinking we were fasting. This means we ate a modest 1100 calories the first day and then between 700-800 calories on days two to five.

The food consisted of caffeine-free teas, an energy drink, fasting bars, crackers, and soups. For instance, one day we would have a bar for breakfast, watery soup for lunch and watery soup and a bar for dinner. All day, the Prolon directions encouraged us to hydrate and keep our energy up by drinking their glycerin ‘L-Drink’ mixed with the tasty teas.

We did it!

We decided to go from Sunday to Thursday. Honestly, I was nervous as we approached the date. I already do the 15-16 hour fasting and that is pretty easy because I know a good meal is coming that very day. I was curious about how I would do on such limited calories for five days without a real meal in sight. I wanted to make sure I kept my muscles, so I planned on continuing my workouts. Would I have enough energy?

Plus, I was worried about losing too much weight. So I did what most people don’t do — I bulked up beforehand and happily gained three pounds. My sister said that I should be more thoughtful and approach this with peace and mindfulness.  She was probably right…my husband just plowed right into this experience without any hesitation or trepidation.

What happened? After seriously overthinking this, basically, we were…fine. We had plenty of energy to work out, we were not tired and while we were hungry, we weren’t “hangry”, so the entire five-day period was only modestly unpleasant. Although, I was very excited to eat a ‘real meal’ on day six!

But the benefits from Prolon are only studied and proven if one does this once a month for three consecutive months. Really?  Do I have to do this again?  I am wondering if there is a shorter version to gain the same benefits.

Your body’s response to fasting

While there are multiple benefits to intermittent fasting, they can be categorized in three areas: burning fat, increasing brain activity, and preventing disease. How long you fast determines the benefits.

Burning Fat:

Each cell in your body needs fuel to function. That fuel comes from carbohydrates ranging from fruit to vegetables to grains. After a meal, the glucose from your meal is used for energy and the fat is stored as triglycerides. When you fast, your liver converts fatty acids to ketones, a major source of energy for many of your body’s organs.

According to a study by Mark Mattson, a neuroscientist from Johns Hopkins, who has studied intermittent fasting for 25 years, “more than just burning fat, ketones regulate the expression and activity of many proteins and molecules that are known to influence health and aging.’

Brain Activity:

Your brain loves ketones. Ketones help generate a hormone called BDNF which strengthen neural connections and promote new nerve cells in the brain for learning and memory. In turn, this may help prevent Alzheimer’s and other neurodegenerative disorders. Clinical trials have shown that caloric restriction improves verbal memory, executive function (memory, flexible thinking, and self-control), and global cognition.

Preventing Disease:

After a period of fasting, your cells go through autophagy. This is a cleanup of waste and damaged components in the cells. During autophagy, your cells repurpose some of the proteins and other cell parts and then direct them to where they are needed. This is where your body begins to flush out cells exhibiting early-stage diseases such as cancers and Alzheimer’s. Exercise also enhances autophagy, and even more so while fasting.

Inspired by Nimsdai Purja, who climbed 14 peaks in an incredible 7 months, we agree that ‘Nothing is Impossible’.

What kind of fast is right for you?

What type you choose depends on your lifestyle, your microbiome, your goals, and your ability to manage hunger. And don’t forget to check with your doctor – mine was a little curious about the five days.

For me, fasting will now become a way of life – and hopefully for my husband. As a result, I have decided to do an 16-18 hour fast each day with a three or four day fast about four times a year.  If I am extremely motivated maybe I will do Prolon again. Overall, I think this approach is balanced if my diet remains healthy during my eating periods.  I am also pleased to know that while traveling if there are not good food options, I can skip a meal and my brain and body might even thank me.

The key to success is to make sure you eat healthy meals during your non-fasting time. I have heard of some people diving happily and overeating with cheeseburgers, ice cream and beer. Maybe not the best choice on an empty stomach and a ‘refreshed’ body. Instead, lots of vegetables, fruits, healthy fats, whole grains, and proteins are a better bet. And stay away from sugary foods and drinks.

For more detailed information on this here are some credible and helpful resources:

  • My brother in law gave us the book “Lifespan” by David Sinclair, Professor of Genetics and co-director of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School, which gave us a great understanding of “what happens to our cells when we age and why we don’t have to”.
  • Mark Mattson, professor of Neuroscience at Johns Hopkins University School of Medicine.
  • Andrew Huberman, neuroscientist and tenured Professor in the Department of Neurobiology at Stanford University School of Medicine, has some great podcasts on the effects of fasting and time-restricted eating on fat loss and health.
  • Satchidananda Panda, PhD, a professor at the Salk Institute, La Jolla, California, has researched time-restricted eating in a narrow eating window.
  • Chris Kresser, M.S., L.Ac., is an expert, clinician, and educator in the fields of functional medicine and ancestral health explains intermittent fasting with studies as references. He also wrote “The Paleo Cure”.
  • Eric Berg, chiropractor, is an educator and has some helpful videos.

What’s healthier: protein bar or burger?


On the run? LISTEN to our post!

I was talking with a colleague one day about all of the different types of protein bars on the market. As someone who enjoys weightlifting, I am always looking for ways to add more protein into my diet, so we talked about which brands we liked and didn’t like. My colleague finally said, “I guess I was just looking for a reason to have a candy bar.” And, just like that, it clicked.

I quickly remembered my other friend telling me her favorite part of the day is when she gets to have a protein bar because it’s like a treat. I thought to myself, “Hold on, are these bars healthy or dessert?” I thought they’re supposed to be giving our bodies the nutrients it needs at that given time. Yet, so many Americans are unknowingly doing the opposite, pumping their bodies full of unnecessary sugar and fat when all they’re really looking for is a bump in protein to keep them fuller longer, get through the afternoon, or aid in muscle growth and recovery.

When snacks like some types of protein bars, granola bars, trail mix, and other similar foods are advertised as “healthy” choices with “real ingredients,” it’s no surprise the consumer is more confused than ever.

A Turn To “Healthy” Snacks

In response to the never-ending desire of many Americans to lose weight, companies met the demand by creating snack options that are filling and boast a higher protein content. With nutrition and health becoming more of a priority among younger generations, especially among those incorporating weight lifting into their regime, snacks with nuts, nut butters, added protein, and other seemingly healthy components seem like the perfect solution.

For this reason, we’ve recently begun regarding snacks like granola, granola bars, and protein bars as “healthy”, even in statistical reports. For example, in 2019, data collected from the U.S. Census and National Center for Health Statistics suggested that over 165 million American consumers said they consumed “healthy” snacks in the last year. However, the main “healthy” snack of choice was granola.

Who said granola was healthy and why do we believe them? According to Insider’s interview with Kim Larson, a registered dietician and nutritionist and media spokesperson for the Academy of Nutrition and Dietetics, granola, granola bars, and energy bars are rated as the second most unhealthy snack group you can eat. They come in right behind potato chips, crackers, and corn puffs — and are even regarded as more unhealthy than pastries and baked goods. If you venture further down the list, trail mix even made the list at #7.

How Are They Unhealthy?

It all comes down to sugar and saturated fat content. The Palinski-Wade Rule of 5, created by registered dietician Erin Palinski-Wade, states that for a granola bar to be good for us, it should contain at least 5 grams each of fiber, protein, and unsaturated fat. And, of course, they shouldn’t have the same sugar amount as a candy bar which, unfortunately, many do.

We know nuts are good for us (good sources of healthy fats such as monounsaturated and polyunsaturated fats, and low in unhealthy, saturated fats), and since trail mix and granola bars contain nuts, wouldn’t those be good for us, too? We considered these questions as we dove deeper into this subject. But when you think about it, is a nutbar covered in milk chocolate really good for you?

A PowerBar Lemon Cheesecake protein bar contains 341 calories, 6 grams of fat, 32 grams of protein, and a whopping 25 grams of sugar. A Snickers bar is 245 calories and contains only 22 grams of sugar! Granted, the amount of protein contributes to the calories of the PowerBar, but so does the high sugar component. Just go all in and have a Snicker’s candy bar instead.

Another example of a candy bar-like energy bar is a chocolate chip Clif bar. I used to eat these all the time in college, especially when I didn’t have time to eat a meal between classes. If I’d known what I was putting in my body then, I would have been appalled! A chocolate chip Clif bar contains 21 grams of sugar, a higher sugar content than two glazed Krispy Kreme donuts! And, the ingredients in Clif bars are also something to watch out for, like brown rice syrup, which is basically pure glucose and can cause major spikes in blood sugar.

And It’s Not Just Protein Bars…

Even other healthy snacks, such as flavored yogurt, are not that good for us. A plain vanilla Yoplait yogurt contains 17 grams of added sugar – 65% of our recommended daily maximum sugar of 26 grams (for women, 36 for men) right there! Even Greek yogurt, known to be the healthiest, has up to 24 grams of sugar in its flavored yogurts.

When looking at the macronutrients of a McDonald’s cheeseburger, and comparing it to a packaged protein snack, you may be very surprised. A McDonald’s cheeseburger has 300 calories, 13 grams of fat, 32 grams of total carbs and 7 grams of sugar. Let’s compare this to a Lenny and Larry’s Chocolate Chip Complete Protein cookie, which has 420 calories, 12 grams of fat, 60 grams of total carbs, and 24 grams of sugar. With a similar protein and fat profile, but considerably lower sugar and carbs, the McDonald’s cheeseburger is the clear winner for us.

How Are We Being Fooled?

Somehow, the snacks we’re told are good for us may be as unhealthy as eating a donut or candy bar. How did it get to this? Well, it’s all about advertising and marketing strategies.

Companies know that consumers want to be healthy. Millennials and Gen Zers, myself included, pride ourselves on being “the best version of us,” drinking our oat milk lattes (19 grams of sugar), and eating our protein bars after a good workout in the gym (5-12 grams of sugar). We really like protein so we gravitate toward these bars.

Some of us really like following what celebrities and social media influencers tell us. What we usually forget is that most influencers and celebrities are being paid to advertise these products on their channels and don’t actually eat those 12 grams of sugar in their sponsored bar.

My social feeds contain tons of ads for “health foods,” like detox teas, protein bars, giant salads, smoothies, the list goes on and on. What they’re not telling me is that the detox tea is just regular tea and has no real health components. The salad has more calories and fat than a simple sandwich or wrap. And, the fruit in the smoothie has been stripped of almost all its nutrients and fiber when it was juiced. Yet, we still trust them. Why?

Is it because the only information we’re getting on healthy eating is from social media? Possibly. Or maybe it’s because we align with certain company’s views? I’m a huge Starbucks fan because of their sustainability goals with respect to water conservation and reforestation practices, so I don’t mind buying one of their breakfast sandwiches with 11 grams of saturated fat and over 400 calories. Starbucks would never sell me something bad, that’s just not them. Think again!

Marketing is Strategic…Here’s What We Can Do

As consumers, we should know it is not our fault we are falling for these calculated marketing strategies. That’s what these companies are paying for…of course, it’s going to work! But we don’t have to be a victim. There are so many things we can do to make sure what we’re putting in our bodies is the BEST thing for us.

Try eating a banana with nut butter instead of a protein bar. Incorporating whole foods such as these into your diet will give you better results than the processed bar, and keep you fuller longer. And always ask questions! We have Google and smartphones for a reason, use them!

If you truly want to eat “healthier,” limit your intake of processed bars. For example, if you want a quick, tasty, nutrient-dense snack, choose a high-quality 85% dark chocolate bar instead of a sugary milk chocolate one. We like Lily’s as it uses stevia instead of sugar.

If you’re accustomed to eating protein bars as your post-workout snack, substitute that with a protein shake, nuts or even a canned fish or grilled chicken salad for a non-processed, high-protein snack that’s healthier than any bar you could grab.

A Few Good Options…

If you’re still unsure which bar to eat, here are a few options that have at least 5 grams each of fiber, protein, and unsaturated fats, as well as very little added sugar. If you want to try your hand at a DIY bar, check out this recipe.

And the list doesn’t stop here…for instance, some Kind bar varieties have lower added sugar. Just be sure to check out the nutrition label.

And, as we always say…when you’re in doubt, you can make your own!

Happy & healthy snacking!

The Caveman Diet: Should Our Diets Really Evolve?


On the run? LISTEN to our post!

I’m the first to admit that I’m not all that hip. Or whatever the term is for someone who is on top of all the current trends, fads or latest really cool things in our modern world. Fetch?

After a lot of practice, I can turn on my home computer, and my in-the-know wife shows me interesting things she finds on Facebook, the Metaverse, and other gateways into the cyber age. But for me, the TV remote control is far more important in my life. Friends tell me this ‘streaming’ thing will allow me to watch Gilligan’s Island, or even the Flintstones, non-stop, if I want.

In short, I’m far from being Joe Cool. And a lot of what goes on around me in this modern age leaves me with a lot of questions.

Foraging for answers

That includes questions about the foods I eat. Most of the ideas about food that I see are driven by some enthusiastic advocate for a healthier diet or a better environment and a sustainable food system, or simply a new taste experience involving strange and exotic ingredients available at very special prices—the labels and messaging are quite frankly overwhelming.

But I have to admit, however, I was truly perplexed when my wife told me we should try the caveman diet. “Now what,” I remember thinking when she first raised my consciousness with this new gastronomic opportunity.

Maybe you already know about the caveman diet.

As I understand it, it basically says you should eat nothing that wasn’t available to our caveman ancestors — and by inference, I suppose, our cavewoman ancestors, too.

Remember, the caveman was a hunter-gatherer who ate what was readily available. And since there were no Walmarts or Krogers on the landscape, that meant a variety of non-processed foods.

Cavemen seemed to rely on what could be hunted or scavenged – a pre-historic reliance on the same organic, free-range, grass-fed food sources so many people today find so appealing.  (I might add “GMO free,” but technically that wouldn’t be correct, since genetic adaptation has been occurring across time, including the caveman era. But that’s another soliloquy for another day.)

In simple terms, it’s a diet rich in protein and low in carbohydrates. Meat and seafood, certainly, but also a lot of nuts, fruits, vegetables, and even eggs, I suppose.

Plan to rely upon a variety of different types of food, and probably smaller portions rather than a single big entrée, like Beef Wellington or Roast Rack of Brachiosaurus, say.

OFF the caveman table: sugar, grains, trans fats and hydrogenated oils, and obviously such modern contrivances as artificial sweeteners, refined oils, and – shudder – alcohol. Another rule of stubby, hairy caveman thumb: never eat anything you can’t pronounce.

The theory seems to be that if it was good enough to drive evolution – and thus to create the marvelous world we have today – it must be a diet of some merit. After all, it served to create robust, dynamic creatures capable of spawning the modern food consumer.

Okay, I’ll give it a shot, I told my wife. She sent me to the local grocery store with a caveman shopping list, which I dutifully filled. But on the way, I stopped at Burger King (and elected to pass on the Impossible Burger, despite the plant-based blessings it promises to deliver) and pondered the implications of all this on how I make my food decisions moving forward. Several thoughts crossed my mind as I ate my double bacon cheeseburger and absent-mindedly munched on my large fries and soothed the sensation of hot food with a cool chocolate frosty shake.

Healthy – and ‘ethical’?

Every day, I seem to hear more advice from self-appointed “experts” and social warriors about what is not just healthy for me but healthy for our planet and our society. I should follow this diet or that diet because it is not just good for my body, but somehow more ‘ethical’ because it supposedly aligns with some societal value judgment. To some, feeding me with the foods I need – and want – isn’t the right way to think about diet. If I don’t agree with someone’s definition of ‘ethical,’ I’m not eating ‘right’ and I must be a bad person?

The enthusiasm I heard for the caveman diet makes me ponder that moral issue yet again. Advocates seem to imply that a caveman diet – with its focus on ‘natural’ foods – is somehow a more ethical food decision. It’s more in line with what our body naturally tells us about what we should eat – what is right, on multiple levels.

If I follow the caveman diet because it is natural and responsive to my body’s essential needs, how do I know what else might be in my best dietary interests? If caveman theory is correct, am I supposed to listen to what my body tells me and eat accordingly? If so, what part of my body do I listen to? And is it okay to consider the other lessons I might learn from my body that might be nutritionally and ethically ‘right’ for me?

What Does My Body Tell Me?

Let’s begin with the obvious starting point: my mouth.

Yes, I have a mouthful of molars that obviously tell me to eat lots of food I can grind up – exactly the fruits, vegetables, and other things that call out to me to be chewed and chewed and chewed some more.

But I also have incisors that do more than make me look like an adolescent or excessively-aged Dracula. They are there to tear and rip things like meat.

Once it might have been an animal carcass. Today it could be a nice filet.

Just a few inches north, my head contains just enough gray matter to let me know how important it is to satisfy my basic nutritional needs and to avoid over-eating – especially those things like chocolate cheesecake and deep-fried Oreos and melt-in-your-mouth sugary donuts and chili-cheese dogs and all the other foods that sustained me in high school and college.

But I also have these taste buds just below that say “oh go ahead…you know you want it, and you’ve earned it. I’m not going to shut up until you do what I say, and you know it, so get on with it. And do you want your golf buddies to think you are some kind of food wuss?

After all, I have this marvelous thing called a stomach, full of the digestive juices and enzymes capable of breaking down almost anything I can shove down there, in remarkable quantities. There are all sorts of other organs that seem to serve mainly to help that process along, transforming the raw materials into nutrients and speeding the removal of what might be left over. If it isn’t needed or might otherwise be bad for me, there are all sorts of other parts down there to deal with that, too.

So why not listen to the taste buds? Or why not at least keep an open dialogue going between the brain and the mouth?

And don’t forget something else my body tells me. Diet and exercise go hand in hand. It’s remarkable how much better I feel when I’m physically active, and especially so when I have the discipline to combine intellect and physicality with appetite in reasonable balance. I bet our culinary caveman also spent a good deal of time running – either chasing down food or trying not to become food. There’s a valuable lesson there, I suspect.

Modernizing the Caveman Menu

While I ponder that lesson, a lot of other people have been hard at work with their own evaluations of the caveman diet.

Vegans jumped in with the idea of a “Pegan “diet – an approach that builds on the basic principles of the caveman diet to focus on whole foods and cut out as many high-sodium, high-sugar foods as possible. Peganism blends the paleolithic diet with veganism to suggest a diet of three-quarters fruits and veggies and a quarter meat and eggs. The goal seems to be a diet that reduces the total calories we consume, with all the attendant benefits commonly associated with weight loss.

The anthropological set has weighed in with its own assessment of what the paleolithic-era diet actually entailed. According to these experts, the caveman diet was far more plant-based than originally thought. Apparently, my ancestors shared my athletic shortcomings and profound inability to run down mastodons and gazelles or almost any other life form. Presumably by scavenging, they managed both to consume only 3 percent or so of their daily diet as meat – and to avoid stomachs that hung over their fur belts.

As usual, the academic community quibbles over the exact percentage with the fervor of a religious zealot. But I’m prepared to accept the general principle that a caveman diet entails a good deal less meat than my insatiable youthful cravings for bacon cheeseburgers, wings, and corn dogs.

I’m far more interested in other studies from the academic and medical worlds that compare the caveman diet with other popular dietary regimes, such as the Mediterranean diet.

As best I can interpret the results, these studies seem to say that any diet that promotes a nutritionally-balanced diet for attaining and maintaining a healthy weight is a good thing.

Maybe something equally important to me also jumped out from the studies: any diet that creates a nutritional imbalance may not be such a good thing. So if I embrace the caveman approach, I can probably give up my afternoon Dr. Pepper habit. But if I avoid milk and dairy products, I also have to ask myself where I’m going to get the calcium and Vitamin D I need for good bones. If I cut out legumes, am I losing many of the minerals and fibers and plant-based proteins I need to help manage my cholesterol?

In other words, the most important element of the caveman diet might be my brain…far more than my stomach or other digestive organs. Look at all the evidence.

Think.

That’s what being an intelligent non-caveman is all about – using our hard-won intellect to ask the right questions and make informed choices.

When in Doubt, Moderation

If my brain and the rest of my body all work together on this thing we call diet and health, we might just be on to something important here. In the absence of absolute truth, perhaps a reasonable approach might rest in simple moderation. If you can find the science or authority figure you need to give you complete certainty in any single dietary approach, then by all means go for it (and share it with us for that matter!). But until you find that certainty, balance what all parts of your body are telling you with simple moderation.

For me, bring on the occasional chili dog. But just not too many of them. I’ll eat the plant-based protein, too. I just won’t proselytize that it is the only food or even the only right food. As our body seems to suggest, there may not be any one perfect diet or any one solution to the quest for dietary health we all share. As the old adage goes, let’s not let our quest for perfection become the enemy of the good. 

The truth about calorie-deficit diets


On the run? LISTEN to our post!

Even my fiancé got on the bandwagon. I think of him as smart, educated on food — thanks to D2D 😉 — and cares about his health. Yet, even he fell victim to this crazy diet. Observing his one-month ordeal on this special diet was not pleasant, to say the least.

But what exactly does it mean to eat in a calorie deficit? Being on a calorie-deficit diet means that you eat fewer calories than what you burn in a day as opposed to a calorie surplus, which is consuming more calories than what we burn. It seems simple, but it’s actually more complex than I initially thought. I learned this from watching my fiancé, let’s call him “Chad”, attempt to adhere to the core principles to achieve his fitness goals.

This guidance came from a fitness trainer who recommended this diet to burn fat and build muscle. But, before we get into that, let’s take a deeper dive into what it means to eat in a deficit.  It is a little more complicated than just ‘calories in – calories out’.

How to identify your deficit numbers  

First, you want to calculate your maintenance calories, which your body needs to support your energy and activity. This is no easy feat as it takes a considerable amount of time. For example, you need more calories if you work out than if you lead a sedentary lifestyle. To find your maintenance calories, you’ll want to track your calories for ten days. You can do this fairly easily with apps on your phone, including the MyFitnessPal app.

During these ten days, you’ll also need to track your weight. The easiest way to do this is to weigh yourself every morning when you wake up. If your weight stays about the same during those ten days, then you’ve found your maintenance calories. It’s always normal to experience a little fluctuation day-to-day, but your weight should stay within a few pounds.

Next, you’ll want to find the average amount of calories you consumed. This can be done by averaging your daily calorie intake over those ten days. Then subtract 500. You’ve just found your calorie deficit.

Why 500? Studies show that decreasing your daily caloric intake by 500 does not change your hunger or energy levels. This means that by eating 500 fewer calories a day, you’ll still be able to perform your daily activities without an energy loss or feeling starved. Or so we thought…

I watched Chad track every single bite.

I’ve never tracked my calories. I feel as though there are so many other things we must think about when it comes to being healthy that tracking all these specific numbers is where I draw the line. But when Chad told me he would log his calories, protein, fat, and carbs to remain in a deficit and build muscle, I was supportive — yet skeptical.

Now, he’s already a thin, built person. He works out all the time, eats very healthy, and honestly barely has any fat on him, which is why I was a bit confused by this decision, especially since he tried it once before and hated it.

I watched him do this for a couple of weeks, and I was exhausted. Every time he ate, he’d take out his phone, go to an app, and start typing in everything he was consuming and in what portions. This means he had to use a scale to measure what he was eating to ensure it was within the appropriate range. So, when I was sitting at the dinner table after cooking a delicious meal, I had to watch Chad put everything on a scale, scoop by scoop until he achieved his portions. I’m tired just thinking about it!

I waited for what felt like an eternity, staring down at my steaming hot plate of Caprese pasta with chicken, thinking, “Why can’t we just eat healthily since we know how to? I wish it could be that simple.

And how can we find the balance between health, food, and fun?

Here come the hangries”

The other thing I noticed was Chad developed a severe case of being “hangry,” or hungry-angry (it’s a real thing, I swear). He could only eat a specific amount of calories and would often remain hungry after eating. This often left him not very pleasant to be around, which I understood entirely since I’m the same way.

I heard a quote once that said, “If I say I’m hungry, we have about 30 minutes before I turn into a different person”…

I definitely felt this on a personal level.

He also experienced a complete lack of energy, especially in the afternoon since his lunch-time calories were cut. He had to up his caffeine intake just to get through the workday. Above, I mentioned that 500 calories shouldn’t impact energy or hunger levels, but my fiancé experienced an energy loss.

My activities change day-to-day. Shouldn’t my caloric intake?

As I wrote in my intuitive eating article, I practice listening to my body when it’s hungry and full. If I’m not full, I continue to eat or at least allow myself to have a healthy snack. With a calorie deficit, you have to make sure everything stays within your caloric intake for the day.

I also find myself eating more if I have a longer workout. And since I burn more calories with a longer workout, wouldn’t I need to eat more? There’s a lot to factor in on a day-to-day basis.

Every day is different. How can we only eat a specific number of calories when our daily exercise, activity level, and food choices change? And, what matters more: the amount of calories we eat or where those calories come from? For example, a 400-calorie fast-food sandwich is very different than a 400-calorie salad filled with lean protein, grains, and veggies. Yet, for many practicing a calorie deficit diet on social media, they only think about the calories, not so much where they came from. This seems wrong to me, since we know we need to eat a well-balanced diet for good long-term health.

The date-night guilt

The last thing I noticed was that Chad would beat himself up if he went over his caloric intake for the day. For example, if we wanted to have a spontaneous date night and order a couple of drinks, he’d get stressed if he didn’t have enough room in his daily intake to accommodate. While I sat back, happily sipping on my Pomegranate Martini, I watched him calculate in his mind how he would make up for this the next day. It made our date night less than romantic…

The one thing I didn’t want to see, that I sadly did, was that my fiancé became so consumed by his diet program that he stopped enjoying life like he used to.

This demonstrates that, although this diet may work for some people, it definitely does not work for all.

What’s the science?

Chad organized his calorie deficit in a particular way based on his personal goals and what his trainer told him to do. For other people, it can be very different. And for many, it’s been a successful way to lose weight.

One study from 2007 examined the different ways that overweight individuals can shed pounds to determine which method of weight loss was best. This included a diet-only method and a diet-plus-exercise method. The researchers found that it did not matter which group the individuals were part of, but that a negative energy balance, or a calorie deficit, consistently leads to weight loss.

A second study from 2018, also researched various weight loss practices, including low-fat, low-carbohydrate, and calorie deficit. The research found that a calorie deficit is successful for weight loss, especially in the first few months, but it can be dangerous if the individual consumes too few calories. Eating too few calories can put your body into fat-storing mode instead of fat-burning because it doesn’t think it’ll get more food. The study also said that eating in a calorie deficit long-term is difficult to do, which makes sense for my fiancé because he stopped his strict diet deficit after a month. Now we just make sure to eat all of our fruits, vegetables, and proteins.

I Tried Intuitive Eating for a Month – Here’s What I Learned


On the run? LISTEN to our post!

There’s a lot of mixed information swirling about on social media regarding the new healthy trend, “intuitive eating”. The nutritionists and dietitians promoting it seem very happy, healthy, and peaceful, as if their body literally tells them what foods it needs. As someone who has studied nutrition to increase health for myself and others, I thought this was a great way to give my body what it wants while eliminating the inevitable guilt that comes with “slipping up.”

What is Intuitive Eating?

Intuitive eating was created by dieticians Evelyn Tribole and Elyse Resch in 1995. They started the trend with their book, “Intuitive Eating: A Revolutionary Program that Works.” However, it wasn’t something completely new. In 1978, Susie Orbach published, “Fat is a Feminist Issue,” which focused on emotional eating—a substantial component of intuitive eating. Intuitive Eating is gaining popularity now because of social media.

Intuitive eating generally focuses on self-care, rather than a strict regimen. It combines instinct, emotion, and rational thought into one practice. According to Evelyn Tribole, “intuitive eating is a personal process to honor our health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs.” But how can this work, when the U.S. suffers from a 42.4% obesity rate and a 12.3% malnutrition rate?

The founding principles to successfully practice intuitive eating are as follows:

My Experience with Intuitive Eating

I’ve seen KFC’s Nashville Hot Tenders all over TikTok. I don’t normally crave fast food (except the occasional Chick-fil-A, of course!), but they looked so good, and I love chicken tenders, so I decided to “listen to my body” and try some.

They tasted delicious, but almost immediately afterward I felt sluggish. I was tired, lethargic and surprisingly, very thirsty. I thought, if only I had listened to the way my body felt after eating the tenders before I ate them, I probably wouldn’t have had any.

As Jack Bobo described in his new book, Why Smart People Make Bad Food Choicesour minds are influenced by outside narratives. In my case, TikTok’s KFC videos. We are confronted with compelling reasons to eat certain things, and our brain retains that and seeks it out despite our better judgment. Why?

The decision was easy. Easy? Yes. Our brain did not have to find another food or research something else to eat – it already knows this food is delicious — so our tired minds make the easy decision.

But per my experience, easy is not always best.

That we are influenced by the media and advertising is a no-brainer. But what is not so simple, is that our brain plays the biggest role in helping us stay healthy and lose weight. Eating intuitively could actually increase your cravings and make you gain weight.

Is There Any Science Behind This? 

The National Institute of Health (NIH) makes it clear preliminary studies show that the more you stop yourself from eating food you are craving, the more that craving diminishes. NIH researchers are bullish on these findings while still noting more research is warranted.

Studies found that intuitive eating practices are associated with better weight stability than those who followed rigid diets. Furthermore, intuitive eating has shown to improve psychological and behavioral health, including reducing binge-eating.

But if you read carefully, it is weight stability and not weight loss or gain. As with every diet, there are challenges associated with intuitive eating. Researchers found that women who participated in intuitive eating experienced many social and environmental barriers that limited success, including their own varied emotions and support from family and friends. Also, many women found that the “unconditional permission to eat” was the most challenging part of the diet.

This demonstrates a need for self-control and self-discipline to find success with intuitive eating. It is no surprise that research shows that resisting those cravings will help you lose weight.  Resisting cravings is easier when you think about how your body feels after eating certain foods more than how they crave the foods before.

Studies also show that our gut microbiome craves what we feed it. So, if your diet consists of chocolate, candy, and junk food, managing your cravings while practicing intuitive eating will be more difficult – if not practically impossible. Remember, your brain lights up when it even thinks about sugar. A diet consisting of sugar will only make you crave more. If your base diet is already healthy, full of fruits and vegetables, then intuitive eating will be much easier because your body will crave healthy food.

From what I learned in both my experience and research, intuitive eating is most helpful for those who suffer from disordered eating or binge-eating.

By welcoming all foods with kindness, you limit the chance of binge eating “restricted” foods, such as chocolate and chips, because you’ve incorporated them into your diet in a limited, healthy way.

I’ve never been one to try out fad diets, so my experience with intuitive eating was very similar to my eating on a normal basis. I still made sure to eat my servings of fruits and veggies every day, but I also did not limit myself. I am under no false impression that every person is cognizant of their intake of fruits and vegetables. Without the foundation of knowing what I needed before I let myself enjoy the occasional food I wanted, I probably would not have fared as well.  Maybe I would have skipped the fruits and vegetables altogether.

So for me, an educated eater, if I felt my sweet tooth coming, I indulge in a piece of dark chocolate. If I really was not feeling the salad I had planned on having for lunch, I make myself something else, like a wrap. One night, we decided to have a bonfire and I made myself a s’more because they’re my favorite. I didn’t allow myself to feel guilty or ashamed after, but I also didn’t allow myself to have three or four. I listened to the need but quickly recalled how sluggish I felt after the KFC experience, so I moderated my snack.

As far as exercise goes, I always listen to my body to avoid injuries. I have my weekly workout schedule that typically remains the same. But, if one day I really don’t feel like running and want to jump rope or lift weights instead, I do that. What I don’t do is let myself go days in a row without moving. Again, it’s all about moderation.  If I’m halfway through my run and my ankles hurt, I stop and walk.

However, exercise is critical for maintaining a healthy lifestyle, which is why it’s one of the main tenets of intuitive eating.

It’s easy to sometimes feel ashamed after eating foods that “aren’t good for us.” I know I have been there. But just remember, one decision does not have to impact your next. If you grant yourself permission to have a piece of dark chocolate after dinner and end up eating the whole bar, don’t let that decision ruin your week. Restart your intentions with your next snack or meal.

My Big Takeaways

Here’s my advice if you want to give “intuitive eating” a try:

  • Be kind to yourself, but have discipline. Remember that your end goal is to be healthier overall.
  • Stay active. Even if you don’t feel like running, do something else. I rotate between running, walking, boxing, HIIT, and strength training.
  • Find fun and creative ways to eat your fruits and vegetables. I love having fruit in the morning and adding veggies to my lunches and dinners. I eat veggies in pasta, rice, salads, and other dishes.
  • Always make sure your food tastes GOOD. If you force yourself to eat something just because it’s healthy but you don’t like the taste, you’re not going to want to eat it again. Even with veggies, make them taste good. Add your favorite seasonings and dressings.
  • Stay focused on your goals. My goal is to be as healthy as I can, while also enjoying life and food. I eat pizza. I eat sushi. I eat burgers. But, I also love broccoli, brussels sprouts, and strawberries. Eat all your food in moderation and always keep moving toward your goals.
  • Be mindful. Intuitive eating requires you to stay mindful of your health, nutrition, and body.

What Should I Eat in a Day?


On the run? LISTEN to our post!

Food as fuel

Our bodies are amazing engines fueled by the food we eat. What are some amazing functions our engines do to live a healthy life? Our heart pumps about 7,500 liters of blood through 100,000 miles of blood vessels every day – which is why we want to avoid heart disease. In one second, 50,000 new cells have been shed and replaced.

And to keep our body functioning in tip-top shape, we want those cells to be strong and healthy. The more fruits, vegetables, and nutrient-dense foods we eat, the stronger our new cells will be, making our whole body healthier.

Bill Bryson put it eloquently: “Every day, it has been estimated, between one and five of your cells turn cancerous, and your immune system captures and kills them. Think of that. A couple of dozen times a week, well over a thousand times a year, you get the most dreaded disease of our age, and each time your body saves you. Occasionally, cancer develops, but overall most cells in the body replicate billions and billions of times without going wrong.”

You see, it is so much more than maintaining a certain body weight. It’s the difference between cells that can fight diseases and those that cannot.

Research shows that by following the USDA’s recommended nutrition guidelines, we are healthier, have stronger immune systems, and are less likely to develop diet-related illnesses. But why are vegetables healthy and chips not? What makes one food good for us and another bad? It’s all about what’s inside the food: vitamins, minerals, and amino acids.

The food groups

The USDA just updated its daily recommended nutritional allowances. But we start to ask ourselves questions, like “what does 5 to 7 servings of produce look like?”, “if I only eat 3 meals a day, how can I possibly get all of these servings in?” and “can I just do it all at once, like in a smoothie?”

According to the USDA Dietary Guidelines 2020-2025, healthy daily eating consists of a few key categories.

  • Vegetables: 2.5 cups, or 2.5 tennis balls
    • Dark green, red and orange, legumes, starchy – we need them all because each of them contains different vitamins and minerals including fiber, vitamins A, B6, C, and K, potassium, iron, cobalamin, and magnesium.
    • Aim for 2.5 cups per day. But note that not all veggie portions are created equal – double your amount of leafy greens that wilt when cooked, like spinach, and then round up!
  • Fruits: 2 cups, or 2 fists 
    • We mean whole fruits here. Apples, oranges, grapes, berries…you get the idea.
    • Necessary vitamins and minerals found in fruit are fiber, iron, vitamin C, and potassium.
  • Grains: 6 servings, or 1 cup of uncooked oatmeal, 2 slices of bread, and 1 cup of uncooked brown rice
    • Most of this should be whole grains, like brown rice, quinoa, oats, and whole-grain bread.
    • Limit your intake of refined grains – pasta, white rice, white bread. If you do eat them, look for enriched refined grains that put some of the vitamins and minerals back in.
    • Nutrients in whole grains include complex carbs, fiber, thiamin, riboflavin, niacin, folate, iron, magnesium, and selenium.
  • Dairy: 2-3 cups, or 1 12-oz. glass of milk and 1 cup of plain yogurt
    • This includes milk, yogurt, cheese, and fortified drinks, like soy milk.
    • Dairy contains fat, but several studies say we should not be limiting our daily intake of fats because they’re a necessary part of our diet. Rather, we should limit our intake of saturated fats.
    • Keep your saturated fat consumption under 10% of your daily calories. If that requires drinking low-fat milk instead of whole, don’t worry…it contains the same amount of vitamins and minerals.
    • If you have a sensitivity to dairy, supplement the vitamins and minerals you’re missing. For example, leafy green vegetables are also high in calcium, making them a viable option.
  • Protein: 50 grams, or 3 decks of cards
    • There are many different proteins to choose from: seafood, lean meats, poultry, eggs, legumes, nuts, seeds, soy — the options are endless!
    • Aim for at least 8 ounces of seafood a week.
    • Note that different proteins have different compounds, so be sure to read the label and opt for leaner proteins with less fat.
    • Keep in mind that nuts and seeds are high in calories due to their fat content.
    • Proteins also contain healthy fats, cobalamin, vitamins A, D, and B6, iron, fiber, and potassium.
    • A good rule of thumb is to eat one gram of protein for every kilogram of body weight (just divide your weight by 2.2 to convert it to kilograms)
  • Oils: 5 teaspoons, or 5 dice
    • Because of their fat and caloric density, a little bit goes a long way here.
    • Focus on heart-healthy oils, like olive oil, avocado oil, and canola oil.
    • Oils, especially olive oil, contain healthy omega-3 fatty acids. These are said to limit inflammation in our bodies and reduce our chances of developing diet-related illnesses, like heart disease and diabetes.
  • Limit saturated and trans fats, added sugars, and sodium
    • Read the nutritional and ingredients label to spot these in your foods.
    • Avoid processed meats as they contain more sodium, saturated fats, added sugars, and calories.
    • Less than 10% of our daily calories should be from added fats and sugars – the lower, the better.
    • The Dietary Guidelines also recommend keeping your sodium intake below 2300 mg.

We know this task is easier said than done, so our printable infographics are here to help!

   

What to eat

Now that we’ve told you the food groups to include in your diet, you’re probably wondering how on earth to accomplish this. Don’t worry! We’re going to give you examples of simple meals for breakfast, lunch, dinner, and even snack time, that will help you reach your daily goals and make grocery shopping and meal preparations a lot easier.

Click on each of these categories to see our D2D-verified meal options that not only squeeze in a variety of nutrients within all food groups, but also adhere to an overall caloric intake of 2,000 a day when consumed with healthy snacks:

         

Healthy snacks can help you reach the rest of your daily caloric needs. A few good snack ideas are a banana with almond butter, an apple with a handful of whole nuts, 1 ounce of dark chocolate, or Greek yogurt with fruit.

Any of these meals can be mixed and matched every day. If you eat a breakfast high in protein, eat veggies with lunch. If you are on a non-dairy, plant-based, vegetarian, or vegan diet, find alternative ways to get protein. Treat your food as fuel for your body, and know what’s going in. Lastly, although getting nutrients from whole foods is best, if you feel deficient in certain nutrients, supplements like vitamins can help.

If you’re still unsure of what to buy, click on the image for a printable shopping guide you can take with you to the grocery store. If you want to take a look at my shopping list this week as a quick example, click here.

Remember to have variety in your fridge. Try to buy a couple of options from each category every week. For fruits and veggies, the more variety, the better!

What about other diets?

The USDA Nutrient DatabaseHarvard Health’s The Nutrition Source, CDC Division of Nutrition, among others,  each have their own perspective on the best way to meet our body’s nutritional needs, so we want to include a few other considerations for nutrition and long-term health.

But these sources agree that eating our recommended daily allowance of fruits and vegetables is crucial for long-term health. Produce has fiber, vitamins, minerals, electrolytes, and phytochemicals. If you eat five to seven servings of produce a day in lieu of processed food it can help you keep chronic diseases at bay. 

One diet method with proven long-term success is intermittent fasting, where you consume all meals within an 8-10 hour window. It can lead to healthier cell production and a reduction in long-term health diseases. Intermittent fasting can also improve endurance, coordination, brain health, balance, and muscle mass. 

There’s also been more attention on diets promoting a diverse microbiome, resulting in a healthier heart, immune system, inflammation, and even mood. The interesting thing about our gut bacteria is that it craves the foods you eat the most. If you eat fruits and vegetables, you want more. If you eat sugar and processed carbs, you want more. This is why many have gravitated toward a whole-plant-based diet.

The EAT-Lancet report is also in agreement with a mostly whole-plant-based diet with very limited amounts of meat. Contrarily, the paleo diet necessitates an increased consumption of meats and other protein-heavy foods to achieve optimal health. However, its effect on long-term health is contentious. And now, we have the added complexity of the paleo-vegan diet, or pegan diet – a mix of meat and vegetables, with less dairy, grains, legumes, sugar, and processed foods.

An Important Note…

The information in this post is to serve as a guideline. Everyone’s body is different and therefore requires different nutrient intakes. For example, someone who wants to increase their muscle mass will need more protein in their diet. And those who rigorously exercise daily will need more calories than someone with a sedentary lifestyle. Get to know your body and understand its needs. And consult a doctor or nutritionist before changing your diet plan.

Functional Water: All fun, no function?


On the run? LISTEN to our post!

Functional waters are defined as enhanced waters that provide benefits outside of just sheer hydration. A sector that sprung onto the market in June 2016 when All Market Inc. launched Vita Coco, water in a box that touted the benefits of added electrolytes. From there, major players joined the scene—from PepsiCo to Coca-Cola to Dr. Pepper Snapple Group, Nestle, and more.

The global market share for water has grown from $10 billion in 2017 and is projected to be upwards of $18 billion by 2025. With nearly half of all Americans drinking less than four cups of water on a daily basis, it seems this sector could be promising for a dehydrated America.

But what can functional water really provide beyond hydration?

These beverage companies are hoping to revolutionize the hydrating experience, making claims like: ensuring better sleep quality, body-detoxing properties, pH balance, and more. But, what’s the real scoop here? I know Gal Gadot wants me to drink Smart Water, Dwayne Johnson wants me to refresh with Voss, Gwyneth Paltrow suggests hydrating with Flow, and Jaden Smith tells me to opt for Just Water. And while I know that my favorite celebs would nevvvverrr lie to me, there may be some smoke and mirrors at play.

Let’s see what the real deal is, where science meets celebrity, and how to base our spending on fact, not fame.

Types of Functional Waters

One size does not fit all.

Functional waters come in many forms, from alkaline to hydrogen-rich, electrolyte-enhanced to superfood infused…each one touting its unique health benefits.

Can these really all be true?

Alkaline Water:

CLAIM: Alkaline water brands claim to help regulate our body’s pH levels. By drinking alkaline water, you can lower your bodies pH, strengthen your immune system, clean your colon, prevent aging, detoxify your system, lose weight, and prevent cancer.

ANSWER: FALSE.

EXPLANATION: Much like our research of the Alkaline diet, the theory that too much acidity in the body is harmful and creates a need to increase our pH level, is itself false. Furthermore, the claim that water can alter a human’s internal pH levels is also untrue.

The reality is that our bodies do a darn good job of maintaining our very tight pH levels. There are many metabolic ways our body rids itself of acids to keep our pH between 7.35 and 7.45. Our lungs control our body’s pH by releasing carbon dioxide each time we breathe out. Our body also rids itself of acid by secreting it through our skin and urine. Furthermore, our stomach acids neutralize the alkaline water we ingest.

POTENTIAL UPSIDE: A 2012 animal study found that alkaline water with a pH of 8.8 neutralized pepsin, a stomach enzyme involved in breaking down food proteins and producing stomach acid. This suggests that alkaline water might help soothe acid reflux—though the issue has not been studied in people yet.

TAKEAWAY: If alkaline water is going to get you to drink more water, go for it! Just don’t think that the money you are spending is going to alter your body’s acidity levels. But if you suffer from acid reflux, give it a try!

Hydrogen-Rich Water:

Hydrogen-rich water is regular water boosted with extra hydrogen molecules. Hydrogen is a colorless, odorless, non-toxic gas that binds to other elements like nitrogen, carbon, and oxygen and can form a variety of compounds like water.

CLAIM: Adding hydrogen molecules in water can provide extra antioxidants to protect our body against damage caused by free radicals. It can also decrease inflammation, boost athletic performance, and even slow down how our body ages.

ANSWER: Not to the extent of these claims.

EXPLANATION: Water molecules consist of one oxygen atom and two hydrogen atoms. The assertion of benefits from infusing water with additional hydrogen molecules lacks any scientific backing – and in fact may have been disproved by a recent four-week study in which 26 healthy people were asked to drink 20 ounces of hydrogen-rich glasses of water each day. When compared to results from a placebo group, the study found no indication of decreased oxidative stress or inflammation.

It is also important to note that there is currently no industry-wide standard for the amount of hydrogen that can be added to water. Should I worry about too much hydrogen? While a few studies have shown that too much hydrogen could lead to a build-up of hydrogen ions, which could cause muscle fatigue, these results are rare.

TAKEAWAY: If you enjoy drinking it, go for it! Just don’t think that the money you are spending is going to decrease inflammation and rid our body of free radicals.

Electrolyte Water:

Electrolyte Water is enhanced with electrolytes. But did you know that tap water and most other waters also contain trace amounts of electrolytes? Electrolytes themselves are minerals that help to conduct electricity when dissolved in water.

We have all heard of giving Pedialyte to kids who have the flu and need to add back electrolytes to get their energy level up. Well, here is what is happening: when electrolytes are distributed through fluid in our body, their electrical energy helps to control fluid balance, regulate blood pressure, and contract muscles like the heart.

CLAIM: Electrolyte waters can help to replenish electrolytes lost during physical activity, and help to increase energy.

ANSWER: YES in some cases.

EXPLANATION: Electrolyte water is most beneficial for those who are physically active, or those who have lost electrolytes due to sickness. During physical activity, the body loses sweat that contains sodium, potassium, calcium, and magnesium. Electrolyte enhanced waters can provide a replenishment of those minerals lost through sweat. But unless you are an athlete or under the weather, why pay more? And be careful of sports drinks with electrolytes, like Gatorade, that contain a whopping 30-grams of sugar in a 20-ounce bottle. In addition to the added calories, these sugar-rich drinks can actually make symptoms worse.

TAKEAWAY: If you find that electrolyte-rich water helps you recover faster, try it out! Just don’t think that the money you are spending is going to have much of an effect unless you are an athlete or have been sick and need to replenish lost electrolytes.

Infused Water:

Water added flavors such as fruits, vegetables, or herbs tend to taste great and is a perfect alternative to sodas and other sugary drinks. But what is this gorgeous glass of lemon and cucumber water providing you outside of an Instagram-able moment, and a good smelling, better tasting vessel to get your daily water intake? Well, truth is, not much.

CLAIM: Clear Skin! Weight Loss! Detoxing!

ANSWER: No, no, and no.

EXPLANATION: We have seen claims saying that up to 20 percent of nutrients from added fruits will leech into the water and provide some of the benefits from eating the whole food. Even if that were true, why not just pop the strawberry or cucumber in your mouth and get 100 percent of the nutrients?

But I suppose that is neither here nor there. Take lemon water as an example. Infusing water with lemon raises the amount of Vitamin C and antioxidants – but only produces a very, very small change in its nutritional content.

If that is your goal, simply eat the whole food….but maybe not a lemon.

POTENTIAL UPSIDE: If you are drinking delicious, homemade infused water, you’re staying hydrated without adding sugar. And that right there is a benefit in itself. I have recently been cutting up lemon and rosemary sprigs and putting them in a pitcher of water at the front of my fridge. This serves not only as a reminder to keep hydrated but an easy tasty option to sip my water all day long.

TAKEAWAY: If infused water is going to get you to drink more water, go for it! Just don’t think that the pretty pitcher of pineapple counts as a serving of fruits. It doesn’t. Just eat the darn fruit, and drink a glass of pretty water because it tastes good, looks good, and smells good, not because it is better for you.

Just Plain, Old Tap Water:

The healthiest and most affordable choice. While it may not be the tastiest option, it is, simply put, all we really need. Our bodies are made up of 60 percent water and each and every drop of water helps us digest, eliminate waste, deliver oxygen to our system, lubricate our joints, regulate our temperature, and help our nutrients flow. Basically, every single one of the billions of cells in your body needs water to function. Drinking more water can also help you stay fuller longer, which can decrease the desire to consume unnecessary calories.

According to the National Academies of Science, Engineering and Medicine, men should drink about 15.5 cups each day or 3.7 liters, while women should strive for 11.5 cups each day or 2.7 liters.  If you are thirsty – you are a bit dehydrated. Check your urine to see if the color is yellow or dark yellow – then reach for the bottle or glass.

Nootropics: How to Eat for a Better Brain


On the run? Listen to our post!

Today’s demanding lifestyle has us frequently on our toes, waiting for the next hurdle to jump over. It is no wonder about 450 million people worldwide suffer from mental illness, chronic fatigue, as well as some serious neurodegenerative diseases.

Just like your body, your brain needs the right fuel to perform at its peak. Nootropics, a class of cognition-enhancing compounds, are hailed as the newest type of brain medicine and can be found in medicines, supplements, and foods. Early applications of nootropics include uses to improve mental and physical performance and boost memory, increase focus, and enhance creativity and motivation.

Nootropics: Natural or Synthetic?

These so-called “smart drugs” are a relatively new class of drugs. They are part of a category known as PIEDs, or Performance and Image Enhancing Drugs, and are broadly categorized into three groups:

  • Stimulants, like amphetamines and methylphenidate, are synthetic drugs primarily prescribed to those diagnosed with Attention Deficit Disorders, given their effectiveness with improving cognitive function. These are only available by prescription in the U.S.
  • Racetams, such as piracetam, are lab-made and can help our brain neurotransmitters, specifically glutamate and acetylcholine, function properly and effectively. They are known to boost memory in people with brain injuries, help with seizure control, depression, or age-related decline but do not affect otherwise healthy individuals.
  • Natural Compounds found in whole foods and supplements, like caffeine, ginseng, and creatine, are over-the-counter nootropics that are among the most popular agents of neuroenhancement. They are a healthy way to help with brain function without the unwanted side effects if consumed in moderation.

At D2D, we are focusing on the fascinating group of natural compounds, which are found in whole foods or available over-the-counter. These nootropics provide myriad benefits when consumed in a healthful way. But be aware: researchers are still working to define what constitutes “a healthful way” to consume nootropics.

Given its recent increase in demand, what problem are we all trying to solve here? Do we have poor concentration, memory, and lack of energy because we are eating a diet full of fats, sugars, and salt rather than fresh fruits and vegetables? Or can we enhance our brain function just by increasing the consumption of healthy foods? We believe that for the best brain and body performance, you need a healthy diet with lots of variety.

Nootropic supplements are unregulated and lack sufficient approvals to confirm efficacy. So instead, let’s focus on the natural nootropics found in foods, herbs and drinks, and what their potential health benefits are.

With only a handful of high-quality studies and no FDA oversight for supplements, it’s difficult to make an informed decision. We need more clinical data to see if nootropics have a measurable and lasting cognitive effect.

So don’t fall for any brands that claim to be cure-alls – know the science and the proven benefits.

What We Do ‘Noo’

Nootropics found in foods affect certain neurotransmitters, such as dopamine, GABA, serotonin, and acetylcholine, in various ways. They can help increase blood flow to the brain, support neurotransmitter health, regulate the amount of specific neurotransmitters, and increase brainwave activity. These “smart foods” target metabolic or nutritional components of brain function. They deal directly with memory and attention to create a clear, efficient pathway for all signals to reach the intended neurotransmitters. When neurotransmitters can function at peak efficiency, the result is overall increased cognitive function.

Your Morning Nootropics

Many everyday whole foods contain varying amounts, as well!

Caffeine. Let’s start here — Caffeine is a natural nootropic found in coffee, cocoa, tea, and certain nuts, like kola and guarana. It is a compound often added to energy drinks and sodas and is the most widely consumed psychoactive substance worldwide.

An intake of 40 to 200 mg a day, or between one and two cups of coffee, can increase alertness and decrease reaction time. This is especially helpful for those who are feeling fatigued, which is why your 6 a.m. cup hits much differently than your 2 p.m. cup. However, too much caffeine will do more harm than good, causing jittery, anxious feelings.

While the nootropics in coffee block the effects of adenosine, a brain chemical that makes you feel tired, it can also trigger the release of adrenaline, which can cause anxiety and sleeplessness.

L-theanine. Teas containing L-theanine, such as green tea, matcha, and black tea, can help calm an overactive brain. Green tea contains about 5mg of L-theanine per cup, while matcha and black tea contain about 46mg per cup. What does it do? Several studies have concluded that this type of nootropic can have a calming effect, while simultaneously not causing drowsiness. In roughly two cups of brewed green tea, you can increase your brain’s alpha waves, which can promote creativity. L-theanine, when coupled with caffeine, is even more effective. Supplement companies often combine these nootropics to create performance-enhancing supplements.

Ginkgo Biloba. This plant has an extract in its leaves that may positively affect your brain function. Most commonly, ginkgo biloba is taken as a supplement to improve memory and mental processing functions in adults. This is because it helps increase blood flow to the brain, making neurotransmitters more high-functioning.

Making a Nootropic-rich Meal

By adding in various whole foods, like eggs, salmon, and blueberries, your brain gets a boost of nootropic compounds at every meal!

  • Eggs are rich in choline. Choline can assist our brains with transmitting signals across our neuronal membranes. What in the world does that mean? Well, our bodies take in choline from eggs, and use it to produce a compound called acetylcholine. Acetylcholine aids the body in retaining memories and in achieving restful sleep. One egg provides 27% of your recommended daily value of choline!
  • Spinach is another incredible brain-boosting resource. With nutrients like lutein and zeaxanthin, it can help with quicker mental recall and increased memory capacity. Furthermore, a cup of spinach a day is adequate for absorbing nutrients to increase performance.
  • Salmon is a fatty fish that can improve one’s ability to send and receive messages in the brain. Because of its high DHA density and protein-packed profile, it helps keep the brain in tip-top shape. A 3-4 oz serving of salmon will cover your daily recommended intake.
  • Lean meats contain creatine, an amino acid that helps your body produce protein. Once creatine enters your brain, it binds itself to phosphate to create a molecule that can fuel your brain’s cells to help improve short-term memory and increase reasoning skills. Studies show that ingesting just 5g of creatine per day will have cognitive benefits without any side effects.
  • Turmeric, a long-used spice in Chinese medicine, also possesses incredible nootropic benefits. It helps trigger neurogenic creation and is often used to treat Alzheimer’s disease and stroke. About 2.5 grams a day is all it takes to capitalize on its benefits.
  • Blueberries are another natural nootropic. Super-high in antioxidants like anthocyanins, blueberries help boost cognitive function and protect the brain from damage caused by aging, as it rids the brain of free radicals. 500 mg or 2 cups of blueberries is a sufficient amount for nootropic results.
  • Dark chocolate is a flavanol-rich food made from cocoa beans. Cocoa beans increase blood flow to the brain, much like gingko biloba, and can actually trigger the production of new brain cells! Dark chocolate, made with 70% cocoa or higher, has shown to have these antioxidant effects.

Challenges of Nootropics

Addiction to nootropics is common, most typically in the stimulant or supplement category. But it also can be found in caffeine intake. Unfortunately, more is not always better, as in the example of nicotine. While nicotine can increase mental sharpness, its long list of side effects, including chest pains, headaches, abdominal discomfort, and anxiety and irritability, outweigh any potential positive benefits. The abuse of, or overuse of certain nootropics, like nicotine, amphetamines, or creatine, can cause severe dependence and significant health problems.

Let’s also not forget our golden rule here at D2D: variety and moderation. 

Don’t go out and overload on blueberries and coffee thinking it will turn you into Einstein.

Choose a healthy diet with a variety of different foods including fish, berries, leafy greens, and protein. The emerging new field of nootropics will be exciting to watch unfold as new studies are published. However, to truly maximize cognitive function, you must also focus on sleep, exercise, and brain-building activities to keep your mind sharp, as found by an Oxford University meta-analysis study. Also, keep your body healthy by eating good-for-you calories, rather than processed, unhealthy ones.

Protein Quality: Animal vs. Plant-based


On the run? Listen to our post!

With a feeling of uncertainty infiltrating our lives lately, many of us are looking for concrete information to help us make it through this “new normal”. And what is more concrete than science? Because of this, we’re turning to research-backed studies and data to explain the differences between plant and animal proteins.

What we’ve found is that multiple sources of healthy proteins should be a part of our regular and varied diets. Any documentaries or overtly “over-the-top” productions that tell you otherwise, no matter how compelling, likely have an ulterior motive.

Let’s talk basic needs

To understand why protein conversations are so plentiful and ongoing, we must understand how essential protein is in our diets. Proteins are the building blocks of life. Every single cell in our body contains proteins.

The essential function of protein is to provide the body with energy to repair cells and make new ones. Without protein, and the capability to regenerate cells, our immune system weakens, inhibiting us from maintaining our health.

For a relatively active adult, protein should make up about 10% of our total calories, or a ¼ of your daily plate as shown here.

Now, our dietary needs are unique, so the USDA has created an online resource to help calculate their own daily nutrient recommendations.

There are two primary identifiers for what makes proteins higher quality:

  • the amino acid profile
  • its digestibility, or bioavailability

With this in mind, let’s explore both plant and animal protein sources.

Complete vs. incomplete proteins

Part of what makes plant and animal proteins different is whether or not they are considered “complete” proteins. What makes a protein complete? Its amino acid profile. Harvard School of Public Health explains it best:

“Some proteins found in food are ‘complete’, meaning they contain all twenty-plus types of amino acids needed to make new protein in the body.”

They go on to explain that “incomplete proteins” are lacking one or more of the nine essential amino acids, which our bodies can’t make from scratch. Typically, animal-based foods like meat, poultry, fish, eggs and dairy are great sources of complete protein, providing amino acids that your body simply cannot produce.

Plant-based foods, however, like nuts, seeds, grains, fruits and vegetables, while critical parts of any balanced diet, are not a sufficient choice as a sole protein source, as they lack one or more of the essential amino acids.

Does this mean vegans and vegetarians are not getting the amino acids they need? Not necessarily. They just have to be more strategic in their dietary choices. You can create a complete protein by combining one plant-based food with another that makes up for where the other lacks. For example, you need to combine the amino acids together to make a protein complete.

Take rice and beans for example: separately, they are not considered complete. Beans are missing an amino acid known as methionine; while rice – a grain – is lacking in lysine, another essential amino acid. But, according to the American Society for Nutrition, when consumed together, this would form a “Protein Complementation,” or a complete protein.

Not a fan of good ol’ rice and beans? Try one of my personal favorites: peanut butter and whole wheat bread, which can achieve the same complementation. Here is a chart that shows which amino acids different protein sources contain and, more importantly, what they are deficient in.

What else does meat have that plants don’t?

Nutrients in plant and animal proteins differ outside of just their amino acid composition. While eating fruits, vegetables, legumes, and grains is part of any balanced diet, there are nutrients in animal protein that an all-plant diet just cannot provide in adequate amounts. Take Vitamin B12, for example – this is an essential nutrient that is almost exclusively found in animal foods – fish, meat, and eggs are some of the best options.

Think B12 isn’t that important? Think again. B12 aids in the development of red blood cells and helps to support and maintain nerve and brain function. Some studies have concluded that, without supplementation, vegetarians are at a high risk of B12 deficiency. This can cause weakness, fatigue, psychiatric and neurological disorders, and well as possible links to heart disease.

Vitamin D is another essential nutrient that serves many necessary functions. Also called the sunshine vitamin, it comes in two types – D2 found in plants and D3 count in animal-based foods. The best sources of D3 are fatty fish and egg yolks. Deficiencies in D3 have been linked to increased risk of cancer, heart disease, multiple sclerosis, and most recently, COVID-19.

DHA or Docosahexaenoic (say that ten times fast!) acid, is an essential omega-3 fatty acid that is important for brain function. This is mainly found in fatty fish and certain types of microalgae. However – fear not, vegans! – you can take a supplement of algal oil, derived from microalgae, to ensure you are getting enough! There is always a way to find a balanced diet, if you are open to multiple forms of nutrient and protein consumption.

Other deficiencies include creatine, a molecule found primarily in muscle cells, which allows the body to easily access energy reserves for strength and endurance.

Digestibility and bioavailability

Plant protein and animal protein – though both “proteins” – are registered in the body differently. What do I mean by this? Well, when our body intakes any food, it can last for 36 to 72 hours in our twenty-five foot gastrointestinal tract. During this time, the body is breaking down the protein into building blocks, or as previously discussed, its amino acids. Depending on whether the protein is from animal or plant, that determines the rate at which they can be absorbed and the percentage that is available to be used within the body.

Because plant proteins must link up with another food or supplement that contains its missing amino acids to become complete, they absorb more slowly in the digestive tract. On the other hand, animal proteins are readily available for use at a much faster rate, with a much larger profile.

Why should we care how fast a protein is absorbed? Well, because it directly affects our metabolism. The amino acids that plants are deficient in are commonly known as branched-chain amino acids, or BCAA. Studies have shown that their lack of essential amino acids provides a lower anabolic effect, which means lower digestibility. For these reasons, it’s possible that 20 grams of protein from one source can be superior to the same amount from another source.

Protein bioavailability, or the ability of proteins to be absorbed and used, is formally based on a quality scoring system called PDCAAS and DIAAS.  Protein digestibility-corrected amino acid score (PDCAAS) is a system that measures the quality of different sources of protein by analyzing how the human body can digest the total amount of protein. This system was developed in the early ’90s as a way to determine its quality. The digestate indispensable amino acid scoring system (DIAAS) is the newer method proposed by the Food and Agriculture Organization to replace the PDCAAS. The difference between the two is taking into account the anti-nutrients, or nutrients that can limit absorption of amino acids.

According the new DIAAS system, a score of >100 is a high-quality protein, 75-100 is a good-quality protein, and a score of <75 is a low-quality protein. Below is a chart of various animal and plant protein scores based on the new system.

As we can see, the highest quality proteins, providing the best bioavailability are animal proteins, while soy-based proteins are just slightly under the ‘high quality’ threshold. Foods like dairy, eggs, poultry, and meat are the most effective and efficient way to intake protein.

What about vegans and vegetarians?

Fear not: while animal proteins are the highest quality, there are ways for vegetarians and vegans to meet their essential amino acids needs. Eat higher amounts of plant foods, meaning greater portions, and strategically plan meals to ensure full amino acids profiles are met. According to the Kerry Health and Nutrition Institute, soy-based foods seem to have the highest ratings among plant proteins, so seek legumes like edamame, tofu, chenggukjang, and miso to combat potential deficiencies. A recent study from the U.S. Department of Food Science and Nutrition showed links between plant proteins in your diet and healthier markers for heart health and blood sugar management. Remember, a healthy diet is comprised of a balanced diet, including a variety of different foods, all in moderation.

Don’t fall for pretty productions

As a rule of thumb, for all things food-related or otherwise, we should always be wary of over-the-top claims and overtly “scary” statements. By nature, media is polarizing, be that the news, flashy articles, or well-made productions. Without a controversial stance, things simply wouldn’t sell. But we don’t want to be sold! We want the truth, the science! Well, the truth is, things are never as black and white as they are made out to be.

Our optimal diet lies somewhere between an all plant-based protein diet and an animal protein-only diet. There is no yes or no, right or wrong – it is all moderation and variation. While gram-for-gram, animal proteins are the most effective way to meet our nutritional requirements, both sources of protein can be nutritious and should be considered as a tool in your toolbox of healthy eating.

Are We Eating Away our Covid Fears?

As you read this post, are you snacking on something? If so, you’re not alone. Because of Covid, we are spending about 10 more hours each day at home, which means we’re closer than ever to our kitchens. Making thing worse is that we’re feeling more vulnerable and stressed than in pre-Covid times. And many of us now regularly seek alternative methods of food shopping, causing a spike in at-home grocery delivery and shelf-stable food purchases. This has ultimately shifted how frequently we are eating and what our food choices look like.

A full-fledged snack attack

With shelf-stability and comfort-eating a priority for most consumers right now, snack foods are tempting options. However, this innate draw toward comfort foods is being fueled by convenience, emotion, and nostalgia, and at the cost of choosing nutrient-rich foods and their inarguable health considerations.

According to Statista, the snack food industry has been bustling lately. Even more surprising is the sales growth from Q1 of this year, with mac & cheese sales increasing by over 175%, lasagne & pizza sales up 125%, ramen 117%, and baking mixes up over 150% with the accompanying frosting at 125%. Furthermore, coffee cakes, blueberry muffins, donuts, and cookies were all in the top 10 growth items between January 20th and March 21st, according to Nielsen AOD.

Of Nielsen Data’s Top 10 Food and Beverages for the first quarter of the year, beer makes it into the top three growth items, with soft drinks, energy drinks, chocolate, cheese, and cereal making it onto the list with sales trending upwards month over month at an increasing rate.

Why are we trending this way? Emotion & availability.

According to the International Monetary Fund, the world is likely to enter its worst recession since the 1930s. In the U.S., as of July 24, approximately 30 million Americans have filed for unemployment in the past five weeks. This social and political climate is unsettling, stressful, and has spurred insecurities both financially and emotionally.

There is no wonder our snacking habits are changing – the world is changing. This situation has reminded us of the intense connection our emotions have with food. Food, especially comfort food, can provide a sense of security, familiarity, and nostalgia – things that we can all agree would be nice to have a bit of right now. But at what cost?

Food companies have identified this emotional insecurity and are working to profit from it — both in-store and online. Online grocery delivery has, for the most part, served us well in the past few months — allowing us to cut down on trips to the store and remain socially distant. However, now the snack food market has joined the at-home-delivery bandwagon, making your favorite snacks now available for in-home delivery at the click of a button.

Why is this an issue and grocery delivery is not? Aside from the clear difference in nutritional value between essential foods and these salty, sugary treats, is the alarming fact that you can now just order your chips and donuts from your sofa.

According to the Consumer Trust Insights Council, the purchasing of snack foods, by and large, is a last-minute or spontaneous addition to most of our grocery carts.

This is manipulated by clever marketing with product placement and enticing labels, often begging us at the last minute to toss that bag of chips into our carts, even though it’s never on the top of the grocery list.

With the online snack delivery trend increasing, consumers are now planning out their snacking, spending $5 to $100 per month for these subscriptions, and making sure that these comfort foods are delivered to their doors and fully stocked in their pantries.

Risks with increased snacking

While it is part of human nature to want to soothe our stress and decrease our anxieties, our snacking habits demand a watchful eye. With our recommended daily intake of less than 25 grams of added sugar and 13 grams of saturated fats per day (based on a 2,000 calorie diet), we need to be mindful of our consumption.

When you consider that one 8oz bag of chips contains 80 grams of  fats, and a small chocolate bar contains over 35 grams of sugar, mindless eating can put you over the limit all too easily.

Consumers whose diets have shifted to include more of these prepackaged foods high in fat, sugar, and salt are risking their metabolic health. Dr. Dariush Mozaffarian, the Dean of the Freidman School of Nutrition, Science, and Policy at Tufts University, cited through his research, a recent national report that as of March 2020, poor diet is now the leading cause of poor health in the U.S., and has caused more than half a million deaths per year.

Dr. Mozaffarian goes on to explain that poor metabolic health, caused by diets high in saturated fats and added sugars, as well as high caloric intake, is the cause of immunity-impairing factors tin millions of Americans, including metabolic syndrome. The characteristics of metabolic syndrome include excess fat around the middle, hypertension, high blood sugar, and a poor cholesterol profile.

These types of symptoms suppress the immune system and ultimately lead to cardiovascular disease, Type 2 diabetes, and obesity-related cancers that have left many people nutritionally deficient and thus immuno-compromised, putting them at a greater risk of contracting and combating Covid.

The statistics are terrifying — of the U.S. population age 18 and up, only 12% of Americans are without high blood pressure, high cholesterol, diabetes, or pre-diabetes.

For those under the age of 65, these exact illnesses are the biggest risk factors associated with having a fatal reaction to Covid.

For the health and well-being of our families and our country, the time to take action is now…

Taking back control

So how can we rein in our anxieties right now without stressing ourselves out more? First, we must acknowledge our emotions. Penn Medical explains that identifying the fact that you are stressed and working to channel those feelings into an activity is a much more productive way of managing anxieties. They go on to suggest that healthy eating is more difficult without a routine. Plan your meals, and eat them at a designated spot in the house. This will help to make eating purposeful and not mindless, which can cause spontaneous overeating.

U.C. Davis Health echoes these sentiments but goes on to highlight the importance of understanding hunger cues. This helps avoid what they call “autopilot” snacking. If you are sad, anxious, mad, or bored, it is natural for your body to release cortisol, which signals the need to eat. Try to recognize your physical need for food – if you don’t feel hungry, don’t let your emotions trick you into thinking that you are. And reach for a glass of water instead.

When you want a snack to hold you over between meals, try snacking on fruit and adding a scoop of peanut butter for protein on the side, or having crackers with cheese and meat. Even veggies dipped in hummus or Greek yogurt are all healthy, filling, and yummy options.

University Hospitals also points to the need now more than ever to focus our nutrition on fortifying our immune system. It is not just about not snacking, but about making our meals meaningful and immunity enhancing. One way to help our decision-making is to make sure our healthy options are the first thing we see in the refrigerator or pantry. Research suggests that we are 30% more likely to choose the items that we see first – so keep a bowl of fruits cut up in the front of the fridge, or consider putting your fruits & veggies in a bowl on the counter.

The Mayo Clinic also recommends tracking your food. This serves to not only keep us “eating mindfully” and accountable for our calories, but also aid in identifying changes or lapses in our healthy eating habits.

But what all this research doesn’t say is that change is hard. So, during this time as we try to find a new normal, it’s important to not be too hard on ourselves…this is a difficult time for us all. If you slip, no big deal – we all do it.

But the important thing is to think long-term, as this situation will pass. And try to save those treats to make new memories with your friends and family, like making socially-distant s’mores with a backyard bonfire or having a popsicle on a hot day. We all have to treat ourselves and enjoy these special moments.

Does Intermittent Fasting Make Us Healthier?

Despite the re-openings of parks, beaches and restaurants, many of us find ourselves in a slump between bad news and worse news. Exacerbating our uneasy feelings is how hard it’s been for some of us to break up with hourly visits to our refrigerators and pantries.

But is there much research on the effects of not snacking all day on my long-term health? I’d like to lose my “COVID 5” around my midsection, but also do something that will make me healthier for longer, and also happens to be a sustainable way for me to eat, year after year.

It’s a lot to think about all at once, but as good ol’ Ben Franklin wisely said, “an ounce of prevention is worth a pound of cure”. And as this mom of two kids enters – gasp! –  middle age, I’ve gotta start getting serious about this, like, now.

So I perused our diet posts and reread our article on intermittent fasting from three years ago. More recent research released from clinical trials and academic institutions continue to tout intermittent fasting as a way to not only manage weight, but also prevent age-related diseases, like cancer, heart disease, and diabetes. Additional benefits include combating the age-related increase in fat tissue and decrease in muscle mass.

Though many, but not all of these studies are based on animal trials, they may hold true for us as well, as inferred from several human clinical trials.

Why Fasting?

“Fasting”…doesn’t sound very fun, does it? It makes me think of something you’re forced to do before a medical procedure – ugh. However, fasting has been practiced for millennia due to its medicinal purposes and to permit the body time to heal itself without distraction. But the thought of going days without food not only sounds daunting but unhealthy.

Another option that’s been shown to have positive results for aging? A calorie-restrictive (CR) diet. That’s when you limit the daily intake of calories to about half of what you normally consume. But this has been associated with long-term loss of lean muscle mass, immune suppression, and participant non-compliance. Ummm…no thanks. And shouldn’t we be strengthening our immunity right now?!

Meeting in the Middle

Not to fear: recent studies have shown a way for the body to reap the benefits of fasting without the daunting task of not eating (or eating enough) for days. And it’s achievable in our modern-day lifestyle.

Time-restricted feeding (TRF), a form of intermittent fasting, limits the number of continual hours you eat during the day – every day. Similar to its fasting and CR counterparts, TRF allows our bodies to have time to actively regenerate stem cells, thus positively affecting aging. But unlike CR, TRF results in a more dramatic drop in insulin levels while increasing our cells’ protection from oxidative stress. These attributes can play a role in cancer risk reduction, thus making time-restricted feeding a great consideration for long-term health.

And for women, the benefits extend even further. Analysis from Women’s Healthy Eating and Living study found that female participants in a breast cancer survivor study who didn’t eat for at least 13 hours overnight had a 36% reduction in the risk of recurrence. Furthermore, they were 21% less likely to experience breast cancer-related mortality.

Why it Works

Research shows that time-restricted feeding is a naturally efficient mechanism for eating, as it logically works with our sleep cycle to provide the digestive “break” our bodies need to regenerate cells. This “break”, ranging from 12-16 hours in length, includes overnight hours and can either start early in the evening or extend through the morning.

When you think about eating from, say, 9am to 7pm, you’re fasting for 14 continual hours. This also means you’re completely doing away with late-night eating, which is associated with a higher risk of diabetes and obesity. And you’re allowing your body to have a more restorative sleep without being distracted with digesting your late-night snacks with Seth Meyers.

Fasting 101

Much research has been conducted on the various ways of restricted feeding and fasting and its myriad benefits. The most well-known researcher, Dr. Valter Longo, discovered the foundation of a time-restricted diet with his fast-mimicking diet, which has been shown to prevent cancers, heart disease, diabetes, and obesity among its 100 participants, one of the larger human studies conducted in this field.

To understand how fasting can lead to keeping you healthy, let’s first start with a quick bio-nutrition lesson:

When fasting, the body uses its glycogen stores in the liver for energy. Once available glycogen is depleted, triglycerides are then broken down to produce fatty acids, which the liver converts to ketones for fuel. Ketone levels begin to rise after 8 to 12 hours without food.

Once our energy source switches to ketones, our bodies become better at glucose regulation, stress resistance, inflammation suppression, and restoring mitochondria health. Furthermore, in a fasted state, damaged molecules are repaired or removed. Endurance, coordination, and balance are increased and muscle mass is maintained despite the regular period of fasting.

Should you do it?

Do you want the full effects of intermittent fasting? Then be prepared to do this for the long haul. And not to binge after each fast.

Researchers, including Longo, urge us to make these intermittent fasting practices a permanent lifestyle change and not as a “diet”, per se. Many of us turn to diets for a quick way to lose weight, so avoid fasting diets where you “starve and feast”, eating whatever you want after the fast is completed. Those diets, like the Every Other Day Diet, just encourage poor eating habits with low nutritional value.

More importantly, intermittent fasting may not be appropriate for everyone, particularly if you are underweight or recovering from a long-term illness. Significant lifestyle changes like this should be conducted under the supervision of practitioners you trust.

How to do it?

Ok, so you’re ready to feel amazing for a very, very long time. But…how do you start? If you’re like me, you reallllllly look forward to your three-square meals a day, with maybe a snack or two in between. You can still have your meals – they will just be condensed in a shorter period of time.

First, let’s start with the foundation for any good diet: lots and lots of veggies and fruits. The MIND Diet serves as a helpful foundation here. It is a research-backed program that can reduce the risk of Alzheimer’s by half and keep the brain years younger. The diet centers on “brain-healthy food groups”, like leafy greens, vitamin-packed veggies, nuts, berries, beans, whole grains, fish, poultry, olive oil, and – wait for it – wine! By getting used to filling your plate with nutrient-dense foods, they will keep you feeling fuller for longer.

Are you a snacker? Time to elevate your game by cutting out your mid-meal snacks. Yes, I’m sorry…this includes that random bowl of cereal, too – no matter how healthy it is.

Now that your diet is on point, it’s time to start a simple form of time-restricted feeding. At first, try limiting your fast to 12 hours. Most of this time can easily be done while you sleep. Cut off your food by 8:00 pm and then have breakfast at 8:00 am. Gradually increase your fasting hours from 7:00 pm to 9:00 am. Ready to keep going? 16 hours is really the limit for most people. Some people eat all their food for the day in one sitting. We tried that once, and were left miserably hungry for 23 hours.

Whichever you choose, be sure to start your fast well before bedtime so you sleep properly and let your cells do their work!

A Few Notes…

Just like when you cut out sugar, carbs, or caffeine from your diet, there is a period of discomfort as your body adapts to this new way of eating. But with some small changes taking place over a few months, you can reduce the negative side effects and find this to not only be a manageable way of eating, but also helpful in making you feel better and have more energy.

Oh, and by the way, you can drink water, tea, and black coffee during your ‘fasting’ period. It is recommended that if you want a splash of milk, it won’t hurt to have fewer than 50 calories. Also, stevia will not trigger an insulin response, unlike some other sweeteners.

Now it’s time to let down your refrigerator gently…it’s not a full break-up, after all 😉

Personalized Nutrition & Our Unique Health Needs

We live in a world where we can submit a cheek swab to find our long-lost ancestors, test us for genetic predispositions and diseases, have customized supplements and vitamins delivered monthly to our door, and even have beauty boxes curated based on our skin type. Despite this, we also live in a time where chronic illness plagues millions of Americans. Can we prevent these diseases by targeting our individual health concerns? Personalized Nutrition may be one way to tackle this issue.

Taking Nutrition Personally

If you’ve ever taken a DNA test to find out which diseases you may genetically be more susceptible to, the results can be daunting. However, we can find relief and control of our health through epigenetics. The study of epigenetics shows how our diet and lifestyle can influence which genes are unlocked, keeping unwanted genetic predispositions at bay if we eat, sleep, and exercise well and have strong, positive relationships. Therefore, our inherited DNA doesn’t have to be our destiny. And personalized nutrition may be a way to help us take control of our well-being and longevity.

We have become increasingly aware that “healthy” does not mean the same thing to everyone. When I eat a high-carbohydrate meal before a run, I feel weighed down and groggy. But if I have fruit, I feel powered up and energetic. However, my husband must eat high-carb meals prior to a rigorous workout since his body needs those calories as an immediate fuel source. Personalized Nutrition is based on the simple truth that each person’s body responds differently to nutrients, vitamins and minerals.

Research provided by iSelect Fund illustrates chronic disease as a very real and growing health problem afflicting millions of Americans. Research institutions like the American Society for Metabolic and Bariatric Surgery, Centers for Disease Control and Prevention and the National Cancer Institute all highlight this growing challenge. With up to 20% of cancer-related deaths correlated to poor nutrition, and 1 in 3 adults in the U.S. suffering from obesity, there has never been a more dire need to focus on our individual nutrition.

Source: iselectfund.com

Scientific Wellness: A Basis for Personal Nutrition

Nathan Price, Institute for System Biology, addresses personalized nutrition in a clinical setting. He focuses on how our body processes and reacts to nutrition and its complex molecular intricacies. His research shows that nutrition contributes to at least 50% of our health, while genetics only accounts for 30%.

Price and other experts in the field are creating “scientific wellness” programs. These programs use massive databases to quantify wellness and predict the needs of the participants to combat the link between chronic illness and nutrition. Below are some emerging companies in the personalized nutrition space – each one based on a different set of analytics. They either measure your gut health, your DNA, your blood, and/or your personal wellness via questionnaire. Some even track your daily activity levels.

The burgeoning Personalized Nutrition space is due for continued growth as databases mature and results are achieved. Click here to download image.

What Do The Different Modalities Provide?

DNA/Cheek Swab. Each human is made up of a unique set of 23 chromosomes, otherwise known as your DNA. By swabbing your cheek, you provide a DNA sample that has information about everything, from your nutrient levels, hormones, food sensitivities, and allergies. These measurements can indicate disruption in digestion, cardiometabolic health, energy levels, sleep patterns, and much more. While DNA is considered a static measurement, unlike your weight or cholesterol levels, it is a jumping off point for a nutritional plan.

Blood Sample. Often measured in conjunction with your DNA, blood tests can measure a number of biomarkers like vitamin and mineral levels, cholesterol levels, triglyceride levels and key nutrient levels that can be leading identifiers in determining your risks of chronic illnesses—like diabetes or kidney disorders.

As Inside Tracker calls it, a blood test is a “selfie from the inside.” Blood can show a trend toward normalcy or if values are out of the clinically normal range. Interventions can then be made through nutritional recommendations and changes. This measurement, unlike DNA samples, is ever-changing and can be a good read on progress as it relates to dietary improvements.

Stool Sample. Stool primarily investigates your gastrointestinal (GI) condition, including your gut microbiome. A stool culture will check for the presence of abnormal bacteria and digestive enzyme levels.

Stool samples reveal the amount of beneficial bacteria in the GI tract, which can help diagnose intestinal dysfunction without invasive procedures. Other markers present in stool tests can identify pathogens that may indicate issues with immune function and overall intestinal health.

Any abnormal microorganisms present in the stool culture are likely causing stress to the GI tract. Research has shown that the relationship between the GI tract and neurological, hepatic and immune function is highly correlated. For instance, if your stool culture results showed excessive yeast production, a major concern is “brain fog”, a condition that occurs when excess yeast byproducts pass through the blood-brain barrier and alters your neurological function, causing learning challenges and behavioral problems.

D2D’s Personal Experiences

To better understand how these personalized nutrition programs work and given our interest in both soil microbiomes and gut microbiomes, Hillary and I decided to try DayTwo to gain some first-hand experience. We sent in our sample, then downloaded the DayTwo app on our phones and our personalized results were populated. They displayed the results of how complete meals, or the combination of foods we eat in one sitting, affect our personal health.

I found the app extremely user-friendly, and that the program was informative for my dietary decisions. Hillary, on the other hand, was more interested in an in-depth report on the types of foods best and worst for her body and how these foods will affect her energy levels and digestion, which DayTwo doesn’t really provide. But, upon request, DayTwo sent Hillary her unique microbiome report, which was full of super-helpful information on her gut’s microbiotic profile.

Lucy tried the Vitagene DNA Health Testing kit, which used saliva as a sample. Lucy said the results were interesting…at first. The Vitagene results reported her genetics as they pertain to skin, diet, exercise, and general genetic traits, such as the ability to hold onto certain micronutrients. The report even gave her a 5-day recommended meal plan that included a lot of Greek yogurt, which she assumed is because of her increased likelihood of low calcium levels. It also included a recommended supplement plan she could purchase from Vitagene.

But the information in the report also showed some inconsistencies and flawed information. For instance, Lucy read that she had the unwanted obesity gene, so she did a bit of research on the particular gene and found that it had nothing to do with obesity, but signaled potential brain disorders – not a great gene, either. So she looked up another gene that Vitagene indicated made her prone to muscle soreness, only to find out the gene actually expresses itself as diabetes. Lucy stopped reading and looking up genes. Her takeaway? If one is truly interested in a genetic profile, stay away from these ‘over the internet’ tests and go see a doctor who specializes in genetics.

Challenges to Personalized Nutrition

While this is a budding and important field for our health, it is not an exact science. Because the cost of DNA sequencing has dropped from the thousands to the hundreds of dollars, it is cheaper and easier than ever. Yet the challenge lies in what to do with all this information.

Millions of samples need to be correlated and analyzed to find out the optimal health standard and how it differs among individuals. Also, our diet’s effect on epigenetics leads us to questions about the role ancestry plays in health and how our genes work together. Complications like these make it difficult for these companies to stay at the forefront, let alone even stay afloat, as evidenced by uBiome’s bankrupty in September 2019.

We also need to recognize that blood and stool samples reflect results in just one moment in time. Because the results can sometimes take weeks, the data might be irrelevant by the time you received your customized nutrition plan. The DNA saliva sample is more a comparison of your DNA matched with what foods are good for you to eat. But again, the database needs to be in the billions to exactly correlate which foods go with which DNA.

We know there are limitations to science, and as Timothy Morck, President and Founder at Spectrum Nutrition LLC told us, we should look for companies that conduct follow-up testing. The true test of success with a personalized nutrition service is its long-term service. How do the results look three months from now, and again six months from now? Be sure the information is consistently analyzed to adapt your program to maximize your results.

“As a call to action to the scientists in this space, we must build a cause and effect database, not an association database. We must show consumers who use our products, and thus our recommendations, that we have tangible outcomes. Get some real data through real evidence.”

-Timothy Morck, President and Founder at Spectrum Nutrition LLC

Starting any diet has its considerations. If you’re looking for a first step to better your overall health, the American Heart Association provides a wealth of fundamental recommendations beneficial to everyone. And, if and when you’re ready to take the next step to a personalized nutrition program, be sure to consult your physician first.

‘Tis the Season for Sugar

On the run? Listen to our post!

The holidays are upon us, as are its assortment of treats in candy dishes at work, baked goods at the market, and around our homes in anticipation of visitors. Because these treats can be so small and seemingly inconsequential, it’s so easy to end up eating more calories than a full-sized candy bar by the end of the day!

Based on multiple scientific studies on human health, researchers found that excess sugar consumption can suppress your immune system, elevate your blood pressure, contribute to obesity, increase the risk for heart disease, liver disease, cardiovascular disease, cancer, and can even give you wrinkles.

Our hefty sugar consumption

The American Medical Association (AMA), the FDA, and World Health Organization (WHO) all recommend limiting sugar. While the AMA is the most conservative at 24 grams for women and 36 for men, the FDA and WHO indicate that there are benefits to keeping sugar to less than 5-10% of your daily calories, or about 25-50 grams.

Yet most Americans unknowingly eat between 80-110 grams of added sugar a day. With the holidays upon us, it is far too easy to make that mistake with those obvious sugar traps of candy bars, festive drinks and baked goods. But less obvious sugar traps are often hiding in places where you might not expect it: ketchup, salad dressing, sauces, and yogurt.

For instance, a quick bowl of cereal at breakfast can provide you with your allotment of sugar for the day. Bran cereal with raisins has about 19 grams of sugar and some yogurts have as much as 17 grams of added sugar. Compare this with a candy bar that has just about as much sugar as these options at 20 grams. When you start your day with too much sugar, your body and your brain crave more.

What about the “sugar high”?

Let’s take a quick look at how sugar affects our brain. Sugar has a direct relationship to dopamine, a neurotransmitter that helps control the brain’s reward and pleasure centers. When you eat sugar, it causes dopamine to be released and actually activates your brain’s “reward system.” This is what we believe to be the sugar high or buzz.

We’ve all experienced the phenomenon, “sugar high”, as we watch kids go bananas after wolfing down sugary treats and felt the rush ourselves after a handful of M&Ms. And we all know what follows: a sudden, crabby disposition and then, inevitably, a hard crash. Drooling and snoring are optional. But recent research indicates this “rush” may not be a reality.

In fact, the study shows how sugar actually has the reverse effect, making us more tired and lethargic. Neuroscience & Biobehavioral Reviews published a study which showed that consuming carbohydrates does not elevate our mood. They did 31 studies with 1,259 participants and found that there was no positive effect on someone’s mood following sugar consumption.

“In fact, sugar consumption was related to decreased alertness and higher levels of fatigue within the first hour post-ingestion.”

Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood, Mantantzis, et al.

Sugar’s effect on insulin

As sugar rises in the blood, the pancreas releases insulin into the bloodstream. Insulin is responsible for glucose uptake into the cells, where it is used for energy. It also signals the liver and muscles to convert the glucose into glycogen for storage.

When your body produces too much insulin in response to high sugar and carbohydrates in the blood, your blood pressure increases. This is because high insulin causes magnesium stores to decrease. If magnesium levels are too low, the blood vessels will not be able to fully relax, thereby causing restriction of the blood vessels and increased blood pressure.

What is the difference between glucose and fructose?

Humans need glucose for energy. But too much glucose is stored in your liver and muscles and turned into fat.

The cells in the body do not use fructose for energy, so all of the fructose you eat is metabolized in the liver. Fructose is not used as an energy source. Instead, fructose is turned into free fatty acids, very low-density lipoproteins and triglycerides, which are then stored as body fat.

Too much contributes to obesity, elevated blood pressure, liver disease, cardiovascular disease, and cancer.

What about the natural sugars found in fruits and vegetables?

You are not going to become obese by eating fruits and vegetables. While the body handles sugars naturally present in fruits and vegetables in a similar way to added sugars, the benefits of vitamins, minerals, antioxidants, and fiber make eating fruits and veggies worthwhile for your diet.

In addition, the fiber in fruit and vegetables fills you up and slows down the rate at which your body digests the sugar, thus decreasing the glycemic impact. Aim for at least 4 servings of fruit and 5 servings of vegetables per day.

To learn the sugar content in different fruits, the USDA provides a searchable nutrient database.

There are a lot of different types of sugar.  What makes them different?

Sugar comes from many sources, but all sugars provide the same number of calories: 20 calories per teaspoon and 60 calories per tablespoon. The most common is from sugar cane, sugar beets, and corn.

Though agave has been touted as a “natural” source of sugar, be aware of its high fructose content, making it more likely to sit on your liver. However, some sugars, such as honey or coconut sugar, are marginally better because they have additional nutrients: honey has anti-bacterial and antioxidant properties and coconut sugar has minerals and antioxidants. But still, it is far better to limit all added sugars in your diet and depend on fruits and vegetables for their natural sources of sugar.

All sugars, except agave, have roughly the same ratio of fructose and glucose. Your body processes glucose and fructose the same way, no matter the source.

What are the sugar alternatives?

You do have choices to satisfy your sweet tooth. There are two kinds of alternative sweeteners: natural, such as Stevia and Tagatose, and artificial, such as Splenda, Equal and Sweet’N Low. To read more about the differences of these sweeteners, check out our post, What is an Artificial Sweetener?

Labeling

The FDA has now included ‘added sugars’ in the new labeling process. These are sugars that are added during food processing or packing. A study led by researchers from the Friedman School of Nutrition Science and Policy at Tufts University and the University of Liverpool estimated that the new FDA labeling could prevent or postpone nearly 1 million cases of cardiometabolic disease, including heart disease, stroke, and type 2 diabetes over a 20 year period. For more on labeling, check out our D2D post on nutrition facts.

#CeleryJuice: Based on Facts or Followers?

social media icons with word "trapped"

Perpetuating pseudoscience

The #celeryjuice sensation has flooded our social feeds, mainstream news outlets, and Instagram stories. Images of beautiful and healthy green juice drinkers are regularly splashed upon our screens. These alluring photos and tweets touting the magical benefits of celery juice even prompted some at D2D to run to our local grocery store in search of celery stalks!

But, wait, we asked, “where is the science?”

The major health claim is that by drinking 16 ounces of raw celery juice in the morning, on an empty stomach, you can transform your health in as little as one week. It looks and sounds so easy-breezy, but is there any scientific proof?

Social media influence is blinding

The latest miracle elixir has gone viral, with over 120,000 posts tagged and swoon-worthy celebrities like Goop founder Gwyneth Paltrow, Victoria Secret model Miranda Kerr, rap star Pharrell Williams, and talk show host Busy Philipps all enthusiastically supporting the celery wellness movement.

Celery juice looks delicious but it is not a miracle elixir!

“Apparently it’s supposed to do all of these wonderful things for you and something with Gwyneth Paltrow and I don’t know but I’m on board.”
– Busy Philipp

The self-proclaimed originator of the global celery juice movement is “medical medium” Anthony Williams, a Los Angeles-based health guru. With over 1.7 million followers on Instagram, Williams states that this cure-all elixir “is a powerful herbal medicine that is killing bugs in people’s bodies” and can transform your health in just days. What kind of “bugs”? The flu? Colds?

And have we learned nothing from the Fyre festival, that perception based on social influence can distort reality?

Williams says that he respects medical professionals. However, he rejects basic science and lacks scientific peer-reviewed studies to support his claims. This social media movement exploits chronic illness sufferers by giving them false hope.

Spirits and salts?

Williams explains that he has discovered the health benefits of celery juice via “spiritual clairvoyance”, which means that a spirit speaks to him in a voice only he can hear. In addition to the transformative claims of gut health, Williams also declares that he has uncovered what he calls cluster salts. He explains that cluster salts are a subgroup of sodium which can kill pathogens in people’s bodies, helping to rid chronic illness sufferers of ulcers, acne, eczema & psoriasis, inflammatory bowel disease, UTIs, acid reflux, and even high cholesterol.

Red flags all over the place!

How can one vegetable, comprised of almost 95% water and not particularly high in any vitamin or mineral, cure all these different ailments? Well, the short answer is that no human research has been conducted to prove all these claims. #Celeryjuice is the epitome of pseudoscience.

The truth is that celery, like most veggies, is a healthy dietary choice. Celery is hydrating due to its high water content; it is also naturally low in calories, fat, cholesterol, and carbohydrates. It contains a good amount of folate, as well as sodium, vitamin K and flavonoids, which have been shown in studies to balance electrolytes, keep blood pressure low, and combat inflammation. But most other veggies like broccoli, spinach, and cauliflower offer the same, if not more, nutrients.

Source: nutriliving.com

Your money would be better spent if you buy the whole celery stalk and incorporate it into a whole-food diet full of fruits, vegetables, healthy fats, whole grain, and lean proteins.
–Kristen Kirkpatrick, MS, RD, LD

Convenience over correctness?

Think of the recent wellness trends that have come and gone–oil pulling, activated charcoal, apple cider vinegar, the Master Cleanse, fasting, jade rollers, the red wine diet, waist trainers, raw milk—the list goes on. Psychologists have recently studied the implications of our “quick-fix” society”, determining that consumer decisions are not made with respect to the most effective option, but rather the quickest, and often only temporary, remedy.

Nutritionists we spoke to unanimously dismissed the quick fix mindset. To truly understand our health and optimize our well-being, we must look at our overall lifestyle, which includes behaviors, activity, sleep, relationships, and diet. And ultimately, not fall for social gimmicks, rooted in misleading pseudoscience.

“The science behind celery juice is very complicated. Many of the articles Williams references in his writing are animal-based studies, using high dosages. Ultimately, our dietary decisions should be looked at on an individual level, as each body is so different from the next.”
– Keiy Murofushi, Director of Food and Nutrition Services at Cedars-Sinai Medical

Social media and social acceptance

According to Sprout Socialsocial networks are the largest source of inspiration for consumer decisions. It is a massive marketplace, with advertising revenue reaching $18.4 billion in 2018 spent on influencing you, the consumer. It is no wonder we as a society struggle with proper decision making when the influx of consumer-targeted ads and social messaging is utterly overwhelming.

Additionally, social media is designed to be addicting, taking advantage of our need for a sense of community, acceptance, and inclusion. How many followers do you have? How many likes did you get on your last post? It preys on a basic desire to “fit in” with our peers.  It is this unconscious desire that often drives our decision making and blinds us to the facts. And in the case of celery juice, obscures our view of what is truly a healthy diet!

So how can you combat a very real societal challenge? Base your health decisions in science.

The MIND Diet: Healthy Eating for a Healthy Brain

vegetables superimposed as human brain

The MIND diet

Martha Clare Morris, Ph.D., from Rush University and her colleagues conducted a Memory and Aging Project (MAP) on over 900 senior participants who kept food journals for four and a half years. The participants were then evaluated for frequency of dementia-related incidences to uncover trends.

The MIND diet resulted in a 53% decreased risk of Alzheimer’s development for those who rigorously adhered to the diet and 35% decreased risk for those who even moderately followed its parameters. Brain function of those who strictly followed the diet was similar to that of a person 7.5 years younger!

“It was surprising that even those individuals who had moderate adherence to the MIND diet had a reduced risk of Alzheimer’s disease…. It’s the first clinical trial designed specifically to establish whether a diet can prevent brain degeneration,” – Martha Clare Morris, Ph.D., Rush University

The initial findings were published in  The Journal of the Alzheimer’s Association.  By building upon the most compelling findings in the diet-dementia field, MAP compounds extensive published studies on the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

Results from the Mediterranean diet studies show a decrease in heart disease, reduced blood pressure and lower LDL (bad) cholesterol. The DASH diet conclusions showed increased HDL (good) cholesterol and decreased LDL while lowering risk for heart failure and stroke. By creating a hybrid of the two diet plans, the MIND diet study has had incredible brain protective results.

“What they’re doing is logical and I predict will have positive benefits for a disease for which we have few interventions,” notes Dennis Steindler, Ph.D., senior scientist, and director of Tufts’ HNRCA Neuroscience and Aging Laboratory.

Alzheimer’s is a national crisis

Alzheimer’s currently affects over 5.7 million Americans and is the 6th leading cause of death in the United States. In 2017 alone, more lives were lost to Alzheimer’s than breast cancer and prostate cancer combined, with one in three people over 65 dying with the disease. The trajectory of the disease is expected to increase to almost 14 million deaths a year by 2050.

source: Centers for Disease Control and Prevention (CDC)

What causes Alzheimer’s disease?

Alzheimer’s is a progressive disorder that causes brain cells to degenerate and die. Scientists believe that many factors influence Alzheimer’s and its progression. These factors vary from person to person but can include genetics, lifestyle, and health factors.

What is the MIND diet?

The MIND diet highlights healthy food groups to readily consume and unhealthy foods to limit.  “Brain-healthy food groups” include green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. Unhealthy groups are red meats, butter, stick margarine, cheese, pastries and sweets, and fried or fast food.

What you are eating, combined with what you are limiting, combats brain cell death, chronic inflammation in the brain, and plaque build-ups.

Food groups to limit

The commonality among the “foods groups to limit” is that they all contain saturated fats. We want to focus on healthy fats like Omega 3s and unsaturated fats. Red meats tend to have higher levels of saturated fats than poultry. Butter and margarine are higher in saturated fat than olive oil.

The MIND diet does not call for cutting these food groups out of your diet completely. It suggests that excess amounts of saturated fats and refined sugars found in these foods have been linked to diabetes, high cholesterol, heart disease, and high blood pressure — which can increase the risk of Alzheimer’s and dementia. The American Heart Association recommends only 10% of your daily calories as saturated fat. For a 2,000 calorie diet, that would be 13 grams. For more information about the FDA’s recommended fat intake, see Coming Soon to Your Favorite Foods: The New Nutritional Label.

So for all you red meat lovers out there, be sure to include poultry twice a week and fish once a week. As for me, my biggest challenge will be cutting back on cheese!

Our Food as Fuel

soda, chips, candy, junk food

Being a consumer is confusing! We are inundated with mixed messages from various food companies and even the US government. How can we tell fiction from fact?

When you eat, consider this: everything you put in your body acts as fuel for your cells. Just like putting dirty gasoline in your car, if you eat donuts, candy, and other overly-processed snacks and beverages your body will sputter and eventually break down. These poor choices can ultimately manifest into inflammation which can morph into heart disease, cancer, diabetes, and other autoimmune diseases.

Conversely, if you put clean gasoline in your car, it will accelerate properly and react quickly. The same with food for your body. With fruits, vegetables, whole grains, protein, and the right fats, your body will maintain strong performance.  

Stay away from sugar.

This is hard because sugar is everywhere. 60% of the products found in your grocery store have added sugars. It is hidden in ketchup, mustard, salad dressings, and tomato sauces. It is in plain sight in sodas, fruit juices, candy, donuts, and even yogurt. And perhaps not-so-obvious in refined carbs, such as white pasta and bread.

There is more sugar than you think in some of your favorite products.

Whether it is cane sugar, high fructose corn syrup, honey, brown sugar, or maple syrup, almost all sugars are approximately 50% fructose and 50% glucose. Each individual source has the same effect on your body, regardless of what form it is disguised as.

The American Heart Association recommends no more than 24 grams of sugar per day for women and 36 grams for men each day. Yet most people consumer over 90 grams a day!

What happens when you eat sugar?

When you eat a high sugar snack, insulin is secreted and it opens the cell wall for the glucose to enter.  That is a good thing because each cell in your body needs glucose for energy. But when we eat too much sugar, the insulin spikes and the cells cannot process the glucose fast enough. It’s like trying to drink from a firehose instead of a glass. Two things happen from the excess insulin and the lack of glucose in the cells:

  • Excess insulin that is left hanging around can damage the cells. Your healthy cells then think they are under attack and release inflammatory compounds. In the meantime, the extra glucose gets stored in the liver for future use but, like insulin, too much-underutilized glucose swimming around in the bloodstream also turns into fat.
  • Since the body cannot process this firehose effect, your body now thinks it needs more food to give it energy. And you crave for more. The snacking continues – the calories build – and visceral fat accumulation begins.

In case you forgot about the fructose, it is only modestly absorbed in the liver, and the excess also turns to fat.

Sugar is the biggest culprit of fat and inflammation.

Visceral Fat

As we mentioned, excess sugar in the body turns into fat. Visceral fat is primarily stored around the abdominal area. This type of fat is what is now suspected to be the culprit for many diseases. It has been proven that it is the visceral fat that sends out pro-inflammatory markers – thus causing chronic inflammation that can lead to numerous diseases.

The more sugar you eat… the more you crave it… the more glucose insulin and fructose in the body turn to fat… the more visceral fat accumulations occur… this causes more inflammatory markers to be sent out, and ultimately the more chronic inflammation to internally transpire.

What if I eat a diet low in fat?

Many people think that a diet low in fat is a good thing— but, in most cases (unbeknownst to the consumer due to clever marketing) “low-fat” options are high in refined carbohydrates and sugar. It is important to maintain a diet that incorporates the right type of fat.

Fat is our friend.

But not all fats look alike. Many foods contain a combination of saturated and unsaturated fats. For instance, a healthy avocado has both types, but more unsaturated fats.

Fats to avoid:

Trans-fatty acids. Once these fats get into your bloodstream, they cause plaque, which is hard to remove and causes inflammation. Most food companies have removed them from products, but still fat to be aware of.

Fats to eat in moderation:

Saturated fats – limit these to less than 10% of your daily diet. Eating butter, bacon, red meats with fat, and sausage isn’t the end of the world, but think of these as occasional options and not everyday choices.

Fats that are considered part of a healthy diet:

Unsaturated fats. More easily digested foods from the Mediterranean diet fit this category. Eat plenty of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood and extra virgin olive oil.

omega-3 is a healthier fatty acid than omega-6.  Omega-3 will aid in reducing inflammation as well as protect against cancers, cardiovascular diseases, and rheumatoid arthritis. Omega-6 is an anti-inflammatory which can protect against atherosclerosis and other diseases. However, too much omega-6 can also stimulate pro-inflammatory processes.

Inflammatory pain can lead to stress.

There are psychological effects associated with acute and chronic inflammation, including stress and depression. Stress can influence food choices. The Dirt-to-Dinner team loves chocolate when we are stressed! And we are certainly not alone — most people choose sweets or fries when stressed and skip the blueberries and kale.

Stress creates cortisol – an inflammatory hormone. Some studies have shown that eating a diet high in healthy fats from fish, walnuts, wheat germ, or flaxseed can actually lower the prevalence of clinical depression.

Supplements and diet-hacks are not a cure-all.

Supplements (like CBD and turmeric) may help some individuals with their inflammation— many of our friends take one or the other. But there is not enough research, most notably no human trials, to confirm that supplements are the cure-alls for inflammation. In addition, supplements are not regulated by the FDA so you do not know exactly where it is coming from or the recommended dosage.

Similarly, “gluten-free” dieting has been touted as a possible cure for inflammation. But unless you have celiac disease or have been tested by a doctor for gluten intolerance, going gluten-free is not going to reduce inflammation. Some people may lose weight but that is probably because they eliminated a whole food group of carbohydrates, not because they eliminated the gluten protein. “Gluten-free” marketing further confuses the consumer. Ice cream and yogurt, for instance, are always gluten-free. Last time we checked there was no gluten in dairy!

The gut-brain connection.

Good gut health is important, and research tells us that strong gut health is the key to our immune system. There are millions of microbes in your gut. They are what keep you healthy. Are you familiar with pre and probiotics?

Prebiotics in your stomach feed the probiotics in your intestines. While we know healthy microbiota is good because it reduces inflammation; what we don’t know is exactly what types of microbiota, the combination of gut bacteria, and exactly how it works with your genetic code. My bacteria is different from yours, which is different from the person sitting next to you. But, while we don’t know the exact bacteria combination, we do know the foods that can promote it: fermented foods such as sauerkraut, coleslaw, yogurt, cheese, and olives. Gut microbiota is an exciting area of human health research.

Should I Go Gluten Free?

wheat stalk on slice of wheat bread

You probably have a lot of friends that have kicked gluten to the curb. In fact, up to a third of Americans are cutting back on it in the hope that it will improve their health.

Doing so requires a lot of discipline because gluten is in so many common (and favorite) foods. Say sayonara to whole wheat bread, fresh pasta, couscous, pretzels, granola, flour tortillas, beer, and generally anything else that is made from grain flour. Many other foods could include gluten, even foods that are not obvious, such as salad dressings and soy sauce. Of course, there are choices available for gluten-free wheat…but it is cumbersome to manage.

What is gluten?

Gluten is a combination of two proteins – gliadin and glutenin. That’s it. Two simple proteins found in almost all grains. They give the dough its elastic and rising properties and provide texture to the finished product. Without gluten, your bread would not be airy and light and your cookies would be flat and dense.

Why are people going gluten-free?

For the most part, consumers are going gluten-free to stay healthy and shed a few extra pounds. However, this is not a recommended way to maintain a balanced diet. Gluten-free does not necessarily equal weight loss. Additionally, people who follow a gluten-free diet (and don’t need to) often lack needed nutrients by eliminating an entire food group.

The only reasons to eliminate gluten from your diet are:

If you have celiac disease. This is a very serious issue for roughly 1% of the population. In some cases, people afflicted with celiac can be hospitalized from eating gluten. If you have celiac disease, your body is unable to process the gluten protein and you can develop painful inflammation and damage in your intestinal tract and other areas of your body.
You have been tested and confirmed with a ‘gluten sensitivity’. Those that test positive have a different immune response to grain proteins. The terms non-celiac gluten sensitivity and non-celiac wheat sensitivity are generally used to refer to this condition, and when removing gluten from the diet resolves symptoms. According to the Celiac Disease Foundation, “At this point, research has not confirmed that gluten is the culprit triggering the immune reaction as is the case with celiac disease.”

Do we need gluten as part of a balanced diet?

Not all foods that contain gluten are healthy. For instance, eating pizza every day will cause you to gain weight – but this weight gain is not in response to eating gluten! But nutritionists and medical professionals will advise against going gluten-free (unless you have a medical reason) because whole grains are essential for a healthy diet.

Wheat, barley, and rye, for example, are good sources of B vitamins, fiber, iron, and some essential trace minerals, such as manganese and selenium. A diet containing whole grains helps reduce your risk of heart disease, and dietary fiber found in whole grains can reduce cholesterol levels. Whole grains also help you maintain healthy blood pressure.

According to the Mayo Clinic, “in the U.S., gluten-free foods tend to be lower in folate, thiamin, riboflavin, and niacin. This may be because in this country most wheat products are enriched with folic acid, thiamin, riboflavin, niacin, and iron, while gluten-free flours, cereals, and bread products typically are not.”

According to the Dietary Guidelines for Americans, children should consume between 6-11 servings of whole grain a day, and adults should consume between 3 and 5 servings of whole grain every day.

 

Whole grains provide essential vitamins and minerals. source: Whole Grains Council

The gluten labeling craze.

Because so many consumers have jumped on the gluten-free bandwagon, food companies (and grocery stores) are going crazy with the gluten-free label. It seems like every product in the grocery store indicates whether the product has gluten— even when it’s not a grain-based food!

 

 

Gluten-free labeling is even on products that would never contain gluten in the first place. Ice cream does not contain grain! 

Despite what marketing efforts will have you believe, gluten-free products are not inherently healthier. Gluten-free substitutes may contain other additives, and, unlike whole wheat options, they are not typically enriched with additional nutrients. In fact, many gluten-free products are higher in saturated fat and sugar. Look closely at the nutrition and ingredient labels next time you are considering a gluten-free purchase!

If you do not experience any symptoms when consuming gluten, that means your body is comfortable digesting it. But, if you choose to join the crowd and go gluten-free anyway, it is important to know how you will be replacing the nutrients you are inevitably eliminating.

The 3 Triggers of Chronic Inflammation

inflamed Joints in human body

As the summer is winding down, the Dirt-to-Dinner team has been flooded with questions regarding inflammation. Our readers complain that they feel bloated, tired, and lethargic. Are they inflamed? Quite possibly. The Dirt to Dinner team spoke with Dr. Peter Bongiorno from Inner Source Health and he identified the top three triggers for chronic inflammation.

Digestion: A healthy gut keeps inflammation at bay.

The majority of your immune system is located in your digestive tract. Researchers have even dubbed your gut a second brain! (You can read more about that in a previous D2D post.) So, it is very important to keep your gut healthy. Eating nutrient-dense, whole foods will encourage good digestive enzymes and healthy bacteria to grow. This enables your digestive system to process your food and effectively eliminate waste.

A diet high in sugar and processed foods causes your immune system to initiate an inflammatory response to protect its healthy cells. If you have been tested by your doctor and suffer from specific food allergens, like gluten, for example, these foods can also trigger inflammation as your body tries to protect itself from the harmful stimuli.


Researchers today are working hard to understand how much of the immune system is located inside your digestive tract. It is believed that it is a significant source of inflammation triggers.  infographic: Huffington Post

Obesity triggers an inflammatory response.

Having excess body fat, especially visceral fat around the hips and abdomen, contributes to chronic, low-grade inflammation.  This can cause DNA damage and an increase in risk factors for at least 13 different types of cancers.

Fat tissue will create inflammation that uses up nutrients and makes it more challenging for your body to clear toxic substances. It also switches how cells grow and use energy.
(Dr. Peter Bongiorno, Inner Source Health)

Obesity is a leading cause of chronic illness and is attributed to many types of cancer.

Too many toxins in your life?

As we discussed in “Nix the Toxins,”  if you are inhaling or ingesting large amounts of toxic substances, they can be stored in fatty tissue and then eventually your healthy cells. While our bodies can metabolize a certain amount of toxins, too many can cause cell inflammation and damage. Unfortunately, this includes overconsuming our favorite summer drinks, like rosé, tequila, and all those gin & tonics! Overly processed foods and an unhealthy gut can also have the same negative effect. If you expose yourself to more toxins than your body eliminates, this may create inflammation.

If you are exposing yourself to more toxicants than your body is eliminating, this may create inflammation.

How can you stay healthy?

You may not always be able to see the effects of inflammation, but keep an eye out for the signs. These include fatigue, weight gain, skin outbreaks, gastrointestinal issues, and even depression or anxiety. The best way to fight inflammation is with a healthy diet, regular exercise, and sleep. To read more about inflammatory responses, read our previous post, What is Inflammation?

Juice is Not Worth the Squeeze

glass of purple juice with limes, strawberries and kiwi

Most consumers think 100% fruit juices are healthy, but the lunchbox staple is not a good beverage choice. Juice has little nutritional value and, like most cold-pressed juices, will spike blood sugar levels and create a craving for more sugar.

The American Academy of Pediatrics has determined that children and adolescents receive 10-15% of their total calories from sugar-sweetened beverages and 100% fruit juice – and that is way too high!

Pediatricians recommend parents monitor their child’s sugar intake closely, even urging them to not give any sugar to children under 2 years old. Excess sugar not only affects growth and development but has an impact on cognitive behavior as well.

The Yale School of Public Health studied the effects of sugar-sweetened beverages on over 1,600 middle school children and concluded that for every sugar-sweetened drink consumed, hyperactivity and inattention increased by 14%. Excess sugar consumption has also been linked to the growing number of children affected by ADHD, however, the science is still inconclusive.

Nutritionless Juice

We may assume our kids get added nutrients when drinking 100% fruit juice, but we’d be mistaken. When producers make fruit juices, the juice gets pasteurized so it can last longer on grocery store shelves. Pasteurization is required by law to kill any harmful bacteria and/or microorganisms that may be present, however, it can a negative effect on some of the vitamins, enzymes, and antioxidants. Vitamin C and B1, for example, are sensitive to heat damage.

Childhood Obesity is a BIG PROBLEM

Want to know another consideration for not drinking juice? Sugary beverages are one of the leading contributors to America’s obesity epidemic. Nutritionists believe that most children who drink their servings of fruit will be more likely to snack on other sugary treats, whereas those who eat their fruit will feel satisfied.

 “Children’s excessive consumption of juice has been linked to an increased risk of weight gainshorter stature, and cavities. Even in the absence of weight gain, sugar consumption worsens blood pressure and increases cholesterol.” (New York Times)

According to the Center for Disease Control and Prevention, the number of children affected by obesity has more than tripled since 1970. The average child consumes 19 teaspoons of sugar a day – that’s the equivalent of two 12 oz. cans of Coca-Cola! The American Heart Association recommends that children ages 2-18 should limit their sugar intake to only 6 teaspoons a day. They further recommend that children should not drink more than one 8-ounce sugar-sweetened beverage per week.

100% Real? Look closely at the label!

Juice companies market to both children and parents. For instance, while Honest Kids Organic Apple Juice may advertise that it contains ½ the sugar than other labels, each 6oz pouch has 8 grams of sugar. That alone is a significant contributor to a child’s daily recommended sugar allowance!

Is Honey Healthier than Sugar?

honey dripping off of honey stick into jar

The Dirt-to-Dinner team loves honey— a few of us even keep hives in our backyard. We put honey in tea, on yogurt, and even use it to sweeten some homemade desserts. So we got to thinking, should we all be replacing sugar with honey? Yes!for two reasons:

  1. Honey is more easily digested than sugar. The way our bodies digest honey is different because the bee enzymes in the nectar divide the sucrose into two simple sugars, fructose, and glucose, so the bees have already done the hard work for us!
  2. Honey contains trace amounts of nutrients, whereas sugar contains none.

Honey contains vitamins, minerals and amino acids that sugar does not.

Fresh honey is comprised of about 200 different compounds, including water, glucose, fructose; other sugars such as sucrose, maltose and galactose; vitamins, minerals, amino acids and proteins, and even bio-active compounds and antioxidants, which are known to promote good health. These compounds include phenolic acid, flavonoids, α-tocopherol, proteins, carotenoids, and certain enzymes, such as glucose oxidase and catalase.

While honey does contain these beneficial elements, the values are quite low and should not be considered a source of nutrients. You wouldn’t want to just eat honey to meet your daily calcium requirement as you would need about 49 cups a day to do that!

Bees are the only insects in the world that make food humans can eat!

How do bees make honey?

All honey begins as nectar, which is produced in plants to attract pollinators like bees and butterflies. Nectar is basically a sugar solution of sucrose (glucose and fructose)and is naturally about 80% water. Nectar also contains amino acids and proteins, and other nutritional compounds.

Honey bee gathering nectar from a blackberry blossom. The honey bee is not only extremely adept at pollination, but they also are the most prolific producers of honey. Image: Rusty Burlew, Honeybee Suite

A small amount of glucose is converted into gluconic acid and hydrogen peroxide. Gluconic acid makes honey acidic, and hydrogen peroxide has germ-killing properties, both of which contribute to honey’s unique therapeutic qualities.

Bees use their proboscis (straw-like tongues) to draw in the nectar and begin the process of digestion.  Through the use of enzymes and dehydration, the water content of nectar gets reduced and two enzymes, invertase, and glucose oxidase break down the complex sugar (sucrose) into more simple sugars (glucose and fructose). Because of the enzymes, honey sugars are more easily digested than other sugars such as cane sugar.

It is believed that honey’s beneficial properties are due to both its nutrient composition, as well as it’s high sugar content, low acidity, the presence of hydrogen peroxide, and low moisture content.

Bees at work! Image: Dirt-to-Dinner

Capped honey – ready to be eaten! Image: Dirt-to-Dinner

Is homegrown honey safe?

You may have received a gift of honey from a friend or purchased local honey from a farmer’s market and are questioning the safety of honey that comes directly from the hive.

Honey is a safe, pure and nearly sterile product from the hive. Keeping it that way is the first consideration of honey producers. Sterile equipment, humidity levels, moisture content, and properly-sealed containers are all top considerations. If honey maintains the same water content as in the hive (18%) and is continuously stored in a sealed container, it is perfectly safe to eat for all but those under 1 year old. Infants do not have the immune system to handle the very trace botulism spores that may be present in honey.

 “Honey in its natural form is very low moisture. Very few bacteria or microorganisms can survive in an environment like that, they just die. They’re smothered by it, essentially.”

… As long as the lid stays on it and no water is added to it, honey will not go bad…. If you leave a jar opened, it may get more water in it and it may go bad.”  (Amina Harris, Executive director, Honey and Pollination Center, Robert Mondavi Institute at University of California. Excerpted from Smithsonian Magazine)

When in doubt, ask your gift-giver or farmer about how they extract and bottle their honey. They are stalwart friends of the environment and protectors of the food supply, and will love to talk to you about their honey and bees!

What is “supermarket” honey?

American’s appetite for honey far exceeds what we can produce, so the majority of honey sold today is imported from Vietnam, Argentina, India, Brazil, and Ukraine.

This imported product is quite different from what is produced by your local apiary. Studies have shown that heating honey at high temperatures has a negative effect on enzymes, color, flavor, and aroma. Supermarket honey is heated to remove and filter the comb and hive residue, which appeals to consumer demands for a clean, clear liquid, but bears no resemblance to the quality of fresh honey. To maximize the health benefits available in honey, it should be consumed raw or very minimally processed, without the use of heat.

Raw, filtered or organic? Honey labeling regulations

While there are guidelines in place for honey labeling, many producers will over-label to attract customers.

  • Labeling of honey is guided by the FDA, and only pure honey can be labeled “Honey.” If it is not pure honey, then the label must indicate so. For instance, “honey with raspberry flavoring.”
  • There is no regulatory definition of raw honey. The National Honey Board defines raw honey as “honey as it exists in the beehive or as obtained by extraction, settling or straining without adding heat.”
  • There is a voluntary grading system for honey, but don’t be fooled. “Grade A Fancy” must be “free of defects that affect the appearance and may not contain particles that affect clarity.” But this could pertain to clear honey that has been heated and filtered which would have removed all the beneficial components of honey.
  • There is no such thing as non-GMO honey. Contrary to what food marketers may lead you to believe, there’s no GMO counterpart for honey so don’t fall for the misinformation.
  • Organic honey is beyond the ability of most US beekeepers.

Our chat with a beekeeper…

Charles Mraz, a producer of raw and liquid honey from Champlain Valley Apiaries, discussed the complexities of labeling with the Dirt-to-Dinner team.

“Differentiating our pure honey products is a challenge in the face of those who take advantage of consumers with false labeling. For example, pure honey is by definition, a non-GMO food, but some producers will add that label. Consumers don’t know the real facts about honey and may reach for the non-GMO product.”

Mraz continues, Consumers should beware of honey labeled organic. Producers who make over $5,000 a year on honey sales are held to strict USDA organic label requirementswhich cover every piece of equipment and product used in beekeeping. This makes the production of organic honey nearly impossible for most American beekeepers. For example, bees will forage an average of 2 miles – but sometimes up to 5 miles – from their hives in search of pollen and nectar. A hive would have to be located in the center of at least 16 square miles of organic plants to qualify for organic status. And that land cannot be near a golf course, power line, or any land where herbicides are used, including residential neighborhoods.”

FUN FACTS ABOUT HONEY BEES

There are 3 types of honeybees: the worker, the drone and the queen. Each has a very specific role to play in the hive, and they depend on each other for survival.
In order to produce 1 pound of honey, 2 million flowers must be visited.
A hive of bees must fly 55,000 miles to produce a pound of honey. An average worker bee makes only about 1/12 teaspoon of honey in its lifetime.

Source:  https://www.honey.com/newsroom/presskit/honey-trivia

In most cases, honey bearing the USDA organic seal is produced in Brazil, Canada, Mexico or other nations that have organic standards, and the USDA honors the foreign organic programs and organic certification companies, even if their program is not close to USDA organic standardsThis creates a dilemma for honey producers in the U.S. who want to sell their products, and creates confusion in the grocery store!

So how do you know what you are getting? Buy local or know your apiary. Champlain Valley, for instance, has an online store for their raw honey and other honey products – and their honey is delicious! You can also find local honey by searching on the National Honey Board.

Is Cold-Pressed Juice Healthier than a Smoothie?

jars of colorful pressed juices

Are you a smoothie or pressed juice fan? Recently, cold-press juicing has become a very popular trend among consumers and in the prepared foods industrySeveral companies have made a name for themselves creating tasty and presumably healthy juices. BluePrint Juice, Juice Press, Green and Tonic, Organic Avenue, and Pressed Juicery are just a few of the popular brands with storefronts across America.

What is cold-pressed juice?

Cold-press juicing is the process of extracting the juice from fruits and vegetables without causing heat damage to the nutrients that are being extracted. Exposing fruit to heat and light actually causes many vitamins and minerals to break down. Vitamin C, for example, is particularly reactive when it is heated.

Cold-Press Juicer

Cold-pressing is a slightly longer process and produces less waste than centrifugal juicers, which can cause oxidation to your juice. The argument for cold-press juices is that they are easier to digest than eating a full fibrous piece of produce because your body doesn’t have to work as hard to break it down. The nutrients are readily available for your body to absorb thus putting less strain on your digestive system and giving your system a quick boost of vitamins and minerals.

The issue with a traditional juicer, also known as a centrifugal juicer, is that it heats the produce that you are trying to juice. Heat treatments are usually the most cost effective for companies, however, research indicates that thermal processing can have negative effects on the available nutrients. When nutrients are subjected to heat they oxidize, which inevitably makes the final product less nutritious.

Vege to fruit ratio should be 3:1 to avoid too much sugar

Cold-press juicing is all well and good; however, juicing becomes unhealthy when large amounts of fruit are added to a juice. For example, most juices contain apple (at the very least) as the primary fruit ingredient. The average apple contains 19 grams of sugar. If you are eating an apple, the sugar does not affect you as much because the fiber in the fruit’s skin slows down your digestion of sugar.

Fiber is extremely important for our digestion and research has determined that eating your fruit will keep you satiated for longer. For this reason, you will feel fuller after eating one apple than you would after drinking the juice and nutrients from one. Because of this, you could easily end up drinking 2-3 apples in a juice without realizing it. Not to mention the lack of fiber will cause your blood sugar levels to spike, and will most likely leave you experiencing sugar cravings for the rest of the day. (You may want to revisit our previous post on sugar to understand more about how your body processes it!) Conversely, no one is going to suffer adverse sugar and health effects by eating whole fruits.

It can be very difficult for your body to handle all of that sugar at once, especially when many of these “healthy” juices exceed 40g of sugar per bottle…that’s more than a can of Coke! And while sugar from fruit is easier for your body to digest than the refined sugar from a can of soda, it still spikes your blood sugar levels.  You’ve then left craving more and more sugar— and when you go back for more, you probably won’t be grabbing an apple.

If you’re buying a prepared juice, you want to make sure the veggie-to-fruit ratio is at least 3:1, preferably with the primary fruit as a lemon. And more often than not, it’s better to skip any juice that contains more than one fruit.

Finally, you should be wary of how much waste juicing creates. Although cold-press juicing wastes less than centrifugal juicers, a 16oz juice wastes approximately 4.5 pounds of perfectly edible produce! Think of all the fruits and veggies you are throwing away that would keep you fuller for longer while also reducing waste.

Dirt-to-Dinner pick: Smoothies

Unlike juices, smoothies typically utilize the whole fruit and/or vegetable so the fiber is incorporated. Because of this, you can include a little more fruit than you would with juices, but be sure to make smart choices and not overload yourself with sugar. As with the juicing process, when blending your smoothies, you’ll want to use a mixer, like a Vitamix, that doesn’t subject the produce to too much heat, thus oxidizing, or breaking down, the nutrients and making them less abundant.

Smoothies can also be a great vehicle for incorporating protein in your diet. Using hemp seeds, chia seeds, almond butter, plain yogurt or your favorite protein powder, you can make a quick, nutrient-dense, protein-packed breakfast or snack on the go.

Microbiomes at Work

cell in a microbiome

All living creatures live in microbial communities of bacteria, archaea, protists, fungi, and viruses. Microbes are everywhere, keeping humans, plants, and animals healthy and thriving. They are critical to life on earth!

It is generally understood that a healthy gut microbiome is essential for good health. So, we take our vitamin supplements, drink kombucha, and make sure we feed our probiotics with prebiotics. And while we understand the importance of good bacteria and a healthy gut, microbial research is still in its infancy. In fact, its potential applications are just beginning to impact human, animal, and soil health.

Companies in this space are developing revolutionary products that will change the way we incorporate good bacteria into our daily lives. Scientists are turning sugar into a prebiotic, applying animal feed technology to human health, and using strains of bacteria to help crops resist pests and diseases. At the agriculture conference, Davos on the Delta, the Dirt-to-Dinner team was introduced to some of the companies on the forefront of these microbial technologies.

Animal Microbiome: Keeping our livestock healthy

Farmers are under pressure to reduce or completely eliminate the use of antibiotics and hormones in animals. (Want to learn more about this? Read our posts on animal antibiotics and hormones). While vitamins made specifically for animals have been used for years to keep livestock and poultry healthy, the development of pre- and probiotics take animal welfare to a whole new level. By giving livestock these types of supplements, farmers are able to help their animals’ immune systems fight off diseases. A healthy animal will cost a farmer less time to manage and will create a better animal product.

Bactana Corporation focuses on the infinite ways an animal’s microbiome, immune system, and metabolism interact. They are producing safe, effective and inexpensive alternatives to antibiotics and hormones for animals using anaerobic bacteria strains. Clinical studies have demonstrated a decrease in intestinal inflammation, an increase in milk production, and improved feed efficiency and weight gain.

Diamond V is an animal feed company that uses proprietary fermented yeast technology as a feed supplement for dairy, poultry, swine, aquaculture, beef, and equine. They specifically utilize the bacteria strains Saccharomyces cerevisiae and Lactobacillus acidophilus to support an animal’s unique blend of bioactive metabolic compounds for optimum digestive and immune health effects.

The employees at the Diamond V animal feed facilities were beneficiaries of these fermented products as well. None of them were getting sick! Turns out, the employees’ exposure to these products were keeping their immune systems strong as well. Researchers and science continued to explore this connection, and a product for human consumption, called Epicor, was created. Epicor helps strengthen the immune system. (The Dirt-to-Dinner team can also attest that it works. We found that taking Epicor helped us avoid the colds and flu that were so rampant this past winter.)

Human Microbiome: Your Gut is your Second Brain

The microbiota in our gut weighs about 2.2 pounds and consists of 1,000 different species with 3 million genes. As humans, a third of our microbiota is the same as one another, but the remaining two-thirds is specific to our unique body. These bacteria help to digest our food, keep our immune systems strong, and help our bodies make and absorb vitamins. There are multiple connections between diseases and poor gut microbiota. (Want to learn more about this? Read our posts on Your Second Brain – Gut Microbiota).

Sugar has been demonized for a myriad of issues taking place in the human gut. But while conventional sugars, such as table sugar and fructose, are associated with unhealthy eating habits and disease, there are many other complex sugars in nature that act as healthy prebiotics. Prebiotics are the food for probiotics and a healthy gut microbiome is dependent on both for optimal health.

Two companies currently finding an application for natural sugars as prebiotics are Sugarlogix and Bonumose.  Sugarlogix has developed the technology to ferment “good” sugars into foods that can be sweet and healthy. Human breast milk, for instance, contains many healthy components, including good sugars. Could it be possible to duplicate these sugars in a lab and create a milk chocolate bar that tastes wonderful and feeds your healthy bacteria?

Bonumose is developing good-for-you sugars, such as tagatose and allulose, which are 92% as sweet as sucrose but have 38% fewer calories and an extremely low glycemic index. They also work with mannose, a prebiotic that can be used to treat various infections.

Grow Company, Inc. manufactures food flavors, natural coloring agents and animal and human health supplements. One of their primary products, Biogrown® vitamins and minerals, use probiotics as a sophisticated nutrient delivery system. For example, vitamin B can be hard for your body to completely absorb. By combining Saccharomyces cerevisiae, otherwise known as Baker’s Yeast, with Lactobacillus bulgaricus, a cultured yogurt, Grow Company has developed a way to help you properly digest vitamins and minerals, which may prevent gut maladies.

Soil Microbiome: Microbes for increased crop yield and health

There are large agri-science companies, such as BASF, BayerBioWorksCertis, DowDuPont, and Syngenta, involved with biological seed treatments or soil enhancements, but there continue to be new innovations in this space. (Want to learn more? Read our post on Soil Microbes in the Spotlight).

NewLeaf Symbiotics is one of the companies that has set out to answer the questions, “What if we could make plants healthier and help them overcome threats like pests, disease, and drought?” and “What if we could position growers to meet the needs of the growing population by strengthening crops – naturally?

Rather than looking at the whole array of soil microbes, NewLeaf Symbiotics focuses on the m-trophs, which are native-to-plant microbes. Sequencing this bacteria has enabled them to provide a potent force for plant immunity and nutrient uptake.

Holganix has created a complete ecosystem in a bottle, containing over 800 species of beneficial soil microbes among other ingredients. This mixture of microbes is applied to soil to help farmers use fewer inputs and increase yields.

Biome Makers has examined 22,000 microbial species in the soil relevant to vineyards. They make recommendations and provide analytical tools to optimize microbial activity for both grape growth and fermentation.

Agbiome isolates microbes from environmental samples across the globe to create biological pesticides that kill insects, fungal pathogens and weeds.


Indigo Agriculture develops microbial seed treatments to support crops grown under stress, which will naturally help them defend against pests and diseases. Indigo coated seeds have helped farmers increase their crop yields by up to 15% without added use of chemicals or water. In addition, Indigo will partner with farmers and offer a robust marketplace for their crops. For instance, farmers who grow Indigo wheat sell for a premium to breweries and flour mills that demand GMO-free and insecticide-free products.

A Stop Sign for Obesity?

donuts fat obesity

We know it is important to eat well— but that doesn’t mean we don’t crave foods that aren’t good for us. When you’re hungry, bored, or feeling indulgent it is easy to wolf down the nearest food or treat available, despite the knowledge that it may not be very nutritious.

Obesity is a global health challenge that requires action.

25% of the world’s population is either overweight or obese— and eating too many empty calories has been a key contributor to this rising epidemic. In fact, the evidence is clear that if we exercised more, ate and drank less, and didn’t smoke, 40% of cancers and 75% of diabetes and cardiovascular diseases would be mitigated.

Is Labeling a Solution?

Over the past 10 years, studies have been performed to better understand the effectiveness of labeling for consumers. The results, thus far, have been mixed. Generally speaking, women are more likely than men to read labels. Additionally, consumers who did not exercise but read the labels on their food lost more weight than those who exercised but did not read the labels. Of course, the best health results occur if you check the labels on your food and exercise.

In 2016, the Journal of Public Health published a study that evaluated consumers’ knowledge and perception about food labels.  The study concluded what consumers care most about when purchasing food products is: “the global quality level rather than the nutritional values.” So, while nutritional labeling can be effective, overall it seems that a more aggressive approach is needed.

Traffic Alert! A Black Stop Sign?

In 2015, alarmed that 67% of their population was either overweight or obese, Chile began to take action. The Chilean government placed a mandate that all food companies put a black stop sign on the labels for food that were in excess of 275 calories, 400 milligrams of sodium, 10 grams of sugar, and/or 4 grams of saturated fats, per a 100-gram serving size. To put this into perspective, 1 serving of peanut M&M’s has 240 calories, 13g of fat, and 23g of sugar. This qualifies for two black stop signs!! The law also prevents companies from advertising to children those products that exceed the labeling requirements.

Stop signs on these cream-filled pastries warn consumers of high saturated fat, high sugar and high calories. A triple warning!

Is the labeling program effective?

The desired outcome is that these labels cause consumers to stop and think before purchasing and overeating, and ultimately help change eating patterns. Even though the label was just recently implemented, it has been reported that nearly 40% of Chilean citizens use the labels as a purchasing guide. Additionally, children are also said to be responding well to the logos.

“We have shown that a simple message and a symbol is enough to communicate that you should be consuming less of certain foods. There’s nothing misleading about a warning logo, and clearly, this is what worries the industry.” (Dr. Camila Corvalán, a nutritionist at the University of Chile who helped develop the food labels)

Some food companies are reformulating rather than labeling

Certainly, these labels are getting attention, but what is even more impactful is that, according to The Food and Beverage Association of Chile, this new labeling has caused food processing companies to take note of their products and reformulate them to meet healthier standards.

More than 1,500 products have been reformulated to avoid carrying the black stop sign. For example, Nestlé has taken the lead and reformulated 6,500 products, globally, for better health and nutrition. For instance, Acticol, their alternative milk product, has been reformulated to help control cholesterol and support heart health. According to the company, “two glasses a day can help reduce cholesterol levels by as much as 10% in 30 days.”

If Chile can continue to successfully decrease their obesity problem, this program would be deemed a success and serve as an example for other countries in need. In fact, other Central and South American countries are already taking notice. Mexico, Peru, Uruguay, Argentina, and Columbia are aiming to adopt the black stop sign labeling to help warn and educate their consumers about the risks associated with junk food.

Why aren’t more food companies labeling or reformulating their products?

Cost. Labeling costs are a steep proposition for food producers and have become a somewhat controversial topic. Food processing companies are not inclined to make costly labeling changes unless there are government mandates. In addition, many corporations will have to spend the R&D to make the same foods with the same taste…but with reduced ingredients. And from a government standpoint, officials are asking themselves if big brother needs to be in your lunchbox! It is clear that change is needed, but are labels the best solution?

Labeling can be misleading. For example, 100 grams of almonds contains more than 275 calories and would qualify for a black stop sign. But, almonds are a healthy snack that contains healthy fats and essential nutrients, such as Vitamin E and magnesium. So, D2D would argue that this should be exempt from such labeling!

What about youdo you read the labels on your food purchases? Would you pause and reconsider your food purchase if it had a black stop sign on it warning you of the high levels of sugar, salt, and fat? Or would you just buy it anyway and know it was a treat? Let the D2D team know on Facebook!

Milk and “Milk” Alternatives: Which one is right for you?

milk alternatives on a grocery store shelf

Since 2012, dairy milk sales have dropped 15% and non-dairy ‘milk’ sales have grown a whopping 61%. Yet, from a young age, we are told to drink our milk—that it will make our bones nice and strong! Milk is a nutrient-dense complete protein that is also rich in vitamins and minerals. So, why are people replacing milk in the first place? Lactose intolerance, dietary fads, and improved technologies all have spurred growth in the alternative milk market.

The alternative milk market now has more varieties than traditional milks. Packaged with colorful and enticing “fortified with” labels, it can be difficult to differentiate the nutritious value between all of the options. These alternative “milk” options include a variety of nut milks (almond, coconut, cashew, pistachio, hazelnut, etc.), legume-based milks (soy or pea), seed-based milks (hemp and flax) and cereal-based milks (rice or oat).

Because alternative milk options haven’t been around as long as milk, there are many mixed messages from both the media and food processing companies to shape our thoughts on these products one way or the other. And, as mindful consumers, we are constantly evaluating new options that may help to improve our health and eating habits.

The Market: Dairy and the Alternatives

According to Mintel Market Research, the dairy milk market was valued at $16.12 billion in 2017, a 15% decline since 2012. Comparatively, the non-dairy milk market is valued at $2.11 billion.  By 2023, the global dairy alternatives market is expected to reach $19.45 billion.

What our Dairy Farmers think…

The dairy industry is fighting against the misrepresentation of these new alternative ‘milk’ products.  Dairy farmers believe the labeling of these substitute products as “milk” is nutritionally misleading as they often have less protein, calcium, vitamins, and minerals than traditional milk and also contains added sugars. According to the FDA, the “milk” label means the product comes from a dairy producing animal. In fact, in a recent legal case, a California resident sued Blue Diamond for deceiving and confusing the customer with their labeling!

What does the FDA say?

The FDA has a Standard of identity for food, which protects the consumer by ensuring a label accurately reflects what is inside. For instance, ice cream must be called ice milk if it has less than 10 percent of butter fat. In the case of milk, the description is as follows: “Milk is the lacteal secretion, practically free from colostrum, obtained by the complete milking of one or more healthy cows. Milk shall contain not less than 8 1/4 percent milk solids not fat and not less than 3 1/4 percent milk fat.”  In other words, milk comes from a dairy producing animal containing milk fats and solids –  and not a tree or plant!

Almond, Coconut, Pea, and Hemp…Oh my!

As previously mentioned, the non-dairy market has grown by 61% since 2012. Occupying the majority of the growth is almond milk, with 64% of the market share. This is followed by coconut and soy milk, which assume 12% and 13%, respectively. The almond milk industry alone is worth $5.36 billion and has a huge growth projection of $7.2 billion by 2020.

As the demand for milk substitutes continues to climb, there are more and more companies getting into the market. The French company Danone, whose brands include Dannon, Evian, and Bonafont, now includes Whitewave, the largest plant-based milk provider in the United States. Whitewave’s alternative milk products include Silk, SoDelicious, along with other plant-based food brands (Alpro & Vega). Other key players in the industry include Blue Diamond Growers (Almond Breeze), Eden Foods Inc., and Hain Celestial Group Inc. (Rice Dream, Almond Dream, Dream Blends). But, lets put their profitability into perspective— a jug of almond milk contains roughly 39 cents worth of almonds, plus filtered water and additives and it retails for $3.99+. No wonder there are so many players entering the market!

But why are we looking far and wide for healthy substitutes when milk itself is so nutrient-dense?

Compared to the alternative milk products, cow’s milk is the most well-balanced source of key nutrients like proteins, fats, and carbohydrates. Milk is a rich source of calcium and contains high levels of B Vitamins. It is also a complete protein, meaning it contains all 9 essential amino acids. And while many milk alternatives have some of the beneficial aspects of traditional dairy, they also lack in areas where milk exceeds, while also having sugar added to the product.

Coffee: Friend or Foe?

hot coffee mug with coffee beans

Does your morning routine include coffee?

At D2D, ours definitely does! Besides its delicious flavor, consumers rely on their daily coffee fix for its caffeine. When you have 3+ cups of coffee a day you probably think you’re becoming a caffeine-aholic. But that’s not necessarily true— and you are not alone! The average American drinks 3.1 cups of coffee a day. We were curious about how your body processes coffee and whether or not there are any associated health implications from our morning cup of joe.

Quite surprisingly, the United States ranks 26th in global annual coffee consumption. Finland leads the pack at #1, with their average consumer drinking 6+ cups a day! Since the world shares a love of coffee, it has been studied globally over the years. While there is still a lot we don’t know about how your body handles coffee, the majority of research that does exist actually demonstrates the health benefits associated with drinking it. However, there are few negative claims as well…

Acrylamide in Coffee

In February 2018, it was reported that California lawmakers are lobbying for new labeling of coffee with respect to Proposition 65. Prop 65 includes a list of all synthetic and natural chemicals that are claimed to cause cancer, birth defects, or reproductive issues. This new bill is calling for coffee companies and even coffee shops to include a cancer warning on their coffee packaging due to the presence of acrylamide in coffee. Acrylamide is a natural chemical that is created during the coffee roasting process. While it is true that acrylamide is currently on the Prop 65 list of potentially cancerous chemicals, there is more to the story.

Coffee? Cancer? What?

The research on acrylamide is extremely limited and only tested in rat subjects. A 2014 review of the existing scientific research on acrylamide, entitled Dietary Acrylamide and Human Cancer: A Systematic Review of Literature,  determined “a majority of the studies reported no statistically significant association between dietary acrylamide intake and various cancers.”  Furthermore, as we learned in our discussion of toxicants, our bodies are equipped to process and expel any compounds such as acrylamide that aren’t beneficial to our health.

Your genetics play a role in how the liver metabolizes caffeine

Your genetics, specifically a gene called CYP1A2, determines how quickly your liver metabolizes the caffeine in coffee. So, when you are enjoying a cup of coffee, your CYP1A2 gene will instruct your liver to either metabolize and get rid of the caffeine present in your bloodstream as quickly as possible— or not! If your CYP1A2 is slow, the caffeine present in the coffee will remain in your bloodstream for much longer.

Your genetics play a role in how caffeine is metabolized in your body. 

The speed at which your body metabolizes caffeine affects how your coffee consumption will influence your health. If you metabolize caffeine quickly, you may have a decreased risk of heart disease with moderate consumption of coffee. Alternatively, if you metabolize caffeine slowly, this may actually cause an increased risk of heart disease— hence all the confusion! But, don’t feel you need to test the metabolizing potential of your CYP1A2 gene. Researchers are only beginning to understand how our genes and coffee habits interact.

Coffee contains beneficial compounds

Although the nutrition label is rather lacking for a cup of coffee— 8oz contains 1 calorie and 95 mg of caffeine— there is more to a coffee bean than meets the eye! There are over 1,000 natural compounds in a coffee bean.

There are over 1,000 natural compounds in a coffee bean. Image: Pixabay

Additionally, according to the National Coffee Association, the roasting process creates another 300 beneficial natural compounds which can be beneficial to your health and assist in cell metabolism. They include vitamins B3, B5, and B12 as well as amino acids and citricacetic, and malic acids. The European Food Research and Technology Journal has also reported that the volatile organic compounds (VOC) created during the roasting process have shown a maximum concentration at a medium roast level.

The various healthy compounds present in coffee include diterpenes and antioxidants. Research has indicated that diterpene can demonstrate the qualities of a therapeutic agent for cardiovascular disease. Diterpenes contain anti-inflammatory, antimicrobial and antispasmodic properties. Antioxidants have been known for their anti-inflammatory properties and have demonstrated the ability to fight free radicals. (For the full rundown on antioxidants click here.)

How does coffee affect your brain?

While there is still a lot to learn about your brain and its relationship to caffeine, there is some preliminary research that shows your brain can work more efficiently with a caffeine jolt. To put it simply, your brain naturally produces a compound called adenosinewhich helps regulate blood flow to different organs. Caffeine can disrupt the relationship between adenosine and your brain, effectively blocking adenosine from your brain receptors. The effect of this is that your brain is not being “told” to relax. This is why you may feel wired after your cup of coffee.

One study also believes caffeine consumption may help with your memory consolidation.

Where does the science come out on coffee?

In 2015, the U.S. Dietary Guidelines decided to include coffee in its recommendations. The organization concluded that moderate consumption of coffee, 3-5 cups a day or up to 400 milligrams of caffeine, could be incorporated into a healthy lifestyle. The benefits of the abundant, naturally occurring compounds in coffee include a lower incidence of cardiovascular disease, diabetes, and muscle spasms.

In November 2017, the British Medical Journal published a comprehensive meta-analysis on coffee, which concluded that coffee appears safe within an intake of 3-4 cups a day, but that more research is needed.

“Coffee consumption seems generally safe within usual levels of intake, with summary estimates indicating largest risk reduction for various health outcomes at three to four cups a day, and more likely to benefit health than harm. Robust randomized controlled trials are needed to understand whether the observed associations are causal. Importantly, outside of pregnancy, existing evidence suggests that coffee could be tested as an intervention without a significant risk of causing harm. Women at increased risk of fracture should possibly be excluded.” – British Medical Journal

Are Insects the Future of Food?

Grasshopper, Fried insects

News about insects is buzzing and consumers in North America are starting to listen. As discussed in Insects: A New Protein Source, insects are a complete protein (meaning they contain all nine essential amino acids) and they are a strong source of vitamins and minerals. So, now it’s time to walk the talk. The D2D team decided to give some of the most popular products on the market a try.

Follow us as we put these products to the test and try cricket protein powder, chocolate covered insects and cricket protein bars…

Test 1: Cricket protein powder

We are not the biggest fans of traditional protein powders. We prefer getting protein from the source itself (i.e. chicken or beef) but this is not your typical protein powder. The only ingredient is dry roasted crickets have been ground up! So, this would count as a natural animal protein and is a great option for a smoothie when you’re on the run.

Our recipe:1 cup unsweetened almond milk
1 tablespoon chia seeds
2 tablespoons cricket powder
1 tablespoon almond butter
½ banana
½ cup frozen blueberries

The consistency of the protein powder was very fine, similar to that of traditional whey or vegan protein powders. But smell at your own risk!

 

While there were some mixed reviews amongst our team, the protein powder was relatively mild and easily incorporated into our smoothie. By adding the other yummy ingredients, the taste of the powder was masked nicely. Definitely worth a try.

Test 2: Chapul Protein Bars

Chapul – a Utah-based producer of cricket protein bars and flours – received $50,000 in funding from Mark Cuban after their appearance on Shark Tank.

And the review:

The protein bars were more to our liking. With less hassle and added flavor, they went down easier than the cricket smoothie. The Chapul flavors were good and the texture resembled that of an Rx Bar. These protein bars also contained 2x the B12 than salmon and 3x the iron found in spinach!

Test 3: Flavored Cricket Snacks

For our snacking taste test, we ordered toasted coffee and sriracha crickets and a chocolate cricket bar. While the visible crickets tasted better than we thought, there was an issue with the “ick” factor as we could see very clearly that they were bugs! The products were more difficult to stomach. We recommend them to the fearless!

 

And the review:

The chocolate masked all cricket flavor and the crunch reminded us of a Nestle Crunch Bar. Yum!

Who eats bugs, anyway?

You might be surprised to learn that we’re not the first to hop on this recent insect-crazed bandwagon. Although insects have been eaten around the globe for millennia, they have recently been becoming more acceptable in the West. Restaurants from Los Angeles to Brooklyn are turning their protein features into bugalicious treats with surprising success.

“There are more than 1,900 edible insect species on Earth, hundreds of which are already part of the diet in many countries. In fact, some two billion people eat a wide variety of insects regularly, both cooked and raw; only in Western countries does the practice retain an “ick” factor among the masses.” (National Geographic)
Infographic: littleherds.org

And that’s not all— they’re becoming even more mainstream than just specialty restaurants. Going to a game? How about swapping that hot dog for some cricket tacos? The Philips Arena, home of the Atlanta Hawks, recently added these alternative protein tacos to their stadium food options!

And on the business side of insects…

AgFunder News recently reported that Protix raised $50 million in the largest insect farming investment to date. Furthermore, alternative proteins have also been a big area of investment interest given the amount of land and resources livestock farming requires.

Insect farming is a sustainable protein source— they are fed unsold fruit and grain, and require less water and land than traditional livestock—  but it isn’t without its fair share of difficulties. In order for this farming potential to succeed, it needs proper support. Insect farming requires a lot of capital in order to build factories with proper food safety standards. And while consumer demand remains relatively low in the United States, we still have a lot of growing to do.

But how easy is it to incorporate this affordable and nutrient-dense protein into your daily routine? Will insects be the chosen protein source for the generations to come? The UN has estimated that our population will exceed 9 billion people by 2050. And we need to be asking ourselves— how can we feed everyone?

Are There Hormones in Milk?

holstein dairy cattle in field with blue sky

This day and age, you would be hard-pressed to find a multimillion-dollar industry free of controversy. Dairy farmers know this reality all too well. The consumer perception of hormones in milk products is an example of marketing claims gone awry. Because of consumer misunderstanding, the dairy industry changed without any regard for science. Despite many validated scientific studies and numerous regulatory approvals, the use of rBST (recombinant bovine somatotropin) has been reduced from dairy farming because of the fear generated by misinformed consumers and tactful marketing claims.

There is no such thing as hormone-free milk!

All milking cows are females that have recently given birth and have hormones. Just like humans! In fact, if female cows didn’t produce hormones, they would not be able to have babies and produce milk. Once a cow has given birth, she produces milk for approximately 10 months.

What is rBST or rBGH?

BST, or bovine somatotropin, is a naturally occurring protein hormone produced by a female cow’s pituitary gland. Somatotropin regulates the cow’s metabolism and determines how efficiently a cow converts her feed into milk. Bovine somatotropin (BST) is also referred to as Bovine Growth Hormone (BGH). rBST is the synthetic version of BST— it is an exact replica of the naturally-occurring BST hormone, recreated in a lab. After decades of scientific research, scientists recognized that cows supplemented with additional somatotropin produce on average 10-15% more milk every day. There is no discernible difference between milk from treated or untreated cows. When comparing treated versus untreated milk, it is impossible to detect the use of rBST.

In the 1970s, the biotechnology company, Genentech, discovered the BST gene and proceeded to synthesize the hormone to create rBST. Pharmaceutical companies were then able to commercialize the technology in order to sell the product to farmers. Monsanto, for example, licensed Genentech’s patent and was the first company to receive approval from the FDA. Monsanto then sold their product to dairy farmers and cows across the United States were given rBST to increase milk production.

Milk is a commodity and for this reason, it is very hard to distinguish the milk from one dairy cow to another. Farm profitability depends on both the available milk supply and consumer demand.

In 1997, Oakhurst Dairy in Maine was struggling to differentiate their company from larger competitors. The owner of Oakhurst decided to give financial incentives to their dairy farmers and in return asked them to sign a pledge rejecting the use of additional hormones. Thus began the marketing and enticing consumers to drink ‘rBST free’ milk.

Even Oakhurst Dairy, which prides itself on being “America’s first Farmers Pledge” against rBST must also include “FDA states no significant difference in milk treated with artificial growth hormone” on their label. (Source: WGME)

How do we know rBST is safe?

BST (and the synthetic rBST) is a hormone that is specific to bovines. The human body does not produce it or have a need for it. So, if you are an avid milk drinker, you can rest assured that your body does not recognize BST as usable in the human body. Because it is a protein, the human body will effectively break it down (like any other protein) and eliminate it. Therefore both BST and rBST have no impact as a growth hormone in humans.

In 1993, the Food and Drug Administration (FDA) approved the use of rBST in cattle. The World Health Organization Committee (WHO) and the Food and Agriculture Organization (FAO) followed suit and deemed rBST safe for consumer use. Today, over 90,000 scientific reviews and studies document the safety of rBST on both humans and cows.

According to The American Cancer Society, consumers should not fear the insulin-like hormones, “at this time, it is not clear that drinking milk, produced with or without rBGH treatment, increases blood IGF-1 levels into a range that might be of concern regarding cancer risk or other health effects.”

Mary Kraft is a dairy farmer from Fort Morgan, Colorado. She explains hormone use in milk production and why she feels confident that the milk we all drink is safe and healthy.
Source: www.findourcommonground.com

rBST is proven not to affect human health or the nutritional quality of milk, but there are some studies that argue rBST causes mastitis (udder infections), reduction in fertility, and lameness in cows. These alleged side effects, along with the results from a 2003 meta-analysis confirming these findings, resulted in several countries banning the use of rBST. However, 11 years later, a 2014 meta-analysis, sponsored by the American Veterinary Medical Association, showed no ill-health effects to cows given rBST. Given these conflicting opinions, the Dirt-to-Dinner team was curious about what the farmer had to say— after all no one cares more about having healthy dairy cows than a dairy farmer. When speaking with various dairy farmers, they all agree that that the health of the cow depends on the farmer. Dairy cows are like Olympic athletes. If farmers feed their cows well, clean them properly, and monitor their activity they will stay healthy. For example, if they are given rBST and their udders are not monitored and cleaned there is an increased risk of mastitis, but if they are well-cared for the farmer can eliminate that risk!

The Sustainability Factor

The use of rBST can help the environment. Dr. Normand St-Pierre, a retired dairy specialist from Ohio State University, examined a recent study that calculated the number of various pollutants that were inevitably not produced with the use of rBST.

In the study, milk created by the one million dairy cows supplemented with rBST inevitably reduced the number of cows needed to create the same amount of milk. This reduced manure excretion by 3.3 billion pounds per year. It also reduced emissions of CO2 1.3 billion pounds per year—the equivalent of over 350,000 family cars.

The point? Technology often improves efficiency on the farm. In the case of rBST, the environment benefited through fewer carbon emissions and the consumer benefited through more affordable milk and milk products. Technology can lead to efficiency – more milk with less water, waste, and land use. From a farmer’s (and consumer’s) perspective this is a positive in terms of business and environmental impact.

Labels are often used as marketing gimmicks

The ‘BST Free,’ ‘rBST Free’, or ‘rBGH’ labels are often used as marketing gimmicks. This continued marketing ploy drives consumer perception. American farmers work with very thin margins. Our farmers are expected to produce viable dairy products on a specific amount of land, water, and resources. The average farmer produces approximately 38,000 glasses of milk a year, with the average consumer consuming roughly 325 glasses of milk a year. Why not allow farmers to produce this using fewer cows rather than putting stress on our environment?

Labels can be confusing. Here not only are customers assured that this milk is free of hormones, but also states that the use of rBST in dairy farming is safe.

rBGH is practically a non-issue today—most producers no longer use rBGH. In 2007, a government study projected that roughly 17% of US cows were treated with rBST and that number has continued to decline. But understanding this social controversy is very important. Why do we ignore the data? As we have seen with GMOs, consumer perception can negatively affect successful food technology.

What is an Artificial Sweetener?

examples of alternative sweeteners

You have many choices to satisfy your sweet tooth. Last week we wrote about the hazards of consuming too much sugar. This week we are taking the confusion out of the alternative sweetener market. In fact, 84% of Americans are actively trying to limit sugar and 43% are turning to sugar substitutes. There are two kinds of alternative sweeteners: artificial and natural.

First, let’s distinguish between the natural sweetener – Stevia – and the artificial sweeteners such as Splenda, Equal, and Sweet’N Low. Stevia is made directly from the stevia leaf while the others are created in a lab, hence the difference between a natural sweetener and an artificial sweetener. The creation of natural sweeteners, from the Stevia plant, has caused an 8-10% decline in the purchase of artificial sweeteners. But, natural sweeteners are generally more expensive than artificial sweeteners due to their higher ingredient costs. As of 2015, Splenda is still the sweetener of choice in the United States and outsells Truvia, Sweet’N Low, and Equal.

Don’t artificial sweeteners cause cancer? What gives?

The artificial sweeteners, Splenda, Equal and Sweet’N Low, have a very storied past with the public and many people believe some sweeteners to be worse than others. For reference, 39% of consumers think it’s best to avoid food and drinks containing artificial sweeteners, and 38% say that some sweeteners should be avoided more than others. This has been a contributing factor to the recent decline in sales of artificial sweeteners and its associated products, like diet sodas.

Since saccharin has been around the longest, it’s of no surprise that it has had its share of distrust in the market. Saccharin came under a great amount of scrutiny in the 1970s because of a well-known lab test among rats that resulted in an increased incidence of bladder cancer, but the results were later dismissed as it was found that saccharin has an entirely different effect on human bladders. Saccharin remained on a carcinogenic watch list for quite some time until the FDA determined the compound had no proven carcinogenic properties and finally removed it from the list in 2000. However, public opinion of saccharin remains very wary despite a lack of evidence.

Aspartame continues to have its share of the spotlight with similar cancer concerns, mostly of the brain, but in 2006 the National Cancer Institute conducted a 5-year study of data from almost 500,000 individuals and found that higher levels of aspartame were not associated with elevated risk for brain cancer.

However, all artificial and natural sweeteners on the market in the U.S. and Europe are Generally Regarded as Safe (GRAS) by the FDA and tested thoroughly by the European Food Safety Authority and the WHO. Any fears of cancer have been dismissed. All artificial and natural sweeteners on the market in the U.S. have undergone rigorous testing by the FDA. When a new food additive is developed, it goes through dozens of toxicity, animal, and human studies before being approved. Because of the meticulous analysis conducted by such governmental organizations as the FDA, WHO and the European Union, we as consumers can feel confident that these sweeteners have undergone substantial scrutiny before consumption of these products is permitted.

“Although there has been a lot of negative press about artificial sweeteners, there is no evidence that artificial sweeteners cause cancer in humans.”

-Christine Zoumas, MS, RD, Program Director at University of California, San Diego, Moores Cancer Center

The Agony and the Irony of Splenda, Equal and Sweet’N Low…

Some of these artificial, no-calorie sweeteners we use to lose or manage our weight are making us bigger, depending on the amount and duration that we use them!

There is a tremendous amount of controversy on whether and how these artificial sweeteners contribute to obesity. It is debated within the scientific community whether regular, long term consumption of artificial sweeteners leads to long-term health benefits or weight loss. In fact, quite the opposite can be true: a 2017 meta-analysis reported in the Canadian Medical Association Journal found that the consumption of sugar substitutes was associated with increases in weight and waist circumference, and a higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.

“Based on all of the research done so far, there is no clear evidence for a benefit, but there is evidence of potential harm from the long term consumption of artificial sweeteners”

-Dr. Meghan Azad, PhD, University of Manitoba

So if sweeteners have zero calories, how in the world is this happening? There may be three reasons for the expanding waistlines and associated illnesses…

Artificial sugar begets more sugar

Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, hypothesizes that those who use artificial sweeteners may end up replacing the lost calories with less nutritious and calorie-dense options, like cake or pizza, thinking that they can “spend” their otherwise consumed 300 calories if they drank two regular sodas.

Another consideration is that hyper-sweetened substances may alter the way we taste our food. Since sucralose is 600 times sweeter than sugar, our brains become more accustomed to this level of sweetness and eventually we find more natural but lesser sweet things, like fruits, less desirable. And vegetables? Forget it!

Lastly, these artificial sweeteners allow the consumer to disassociate sweet with caloric, which can be dangerous as eating sugar and sugar-like substances signal our brain to consume more sugar (you can blame that on our primate ancestors, as sugar was a scarce commodity way back when!). Since we’re so used to a sugary cup of coffee that has no calories thanks to Splenda, we want more sugar…and quickly! Thankfully there’s that donut over in the corner to fill our needs, but day after day, the sugar intake exceeds what we’d otherwise “save” by using sweeteners. Or, we add more calories to our diet by topping it off with sweeteners, which only makes us crave more…

image: CNN.com

There are other controversies surrounding artificial sweeteners

Again, while the research has not been peer-reviewed or widely accepted by the scientific community, there are several separate research trials of Splenda, Equal, and Sweet’N Low that have shown causal relationships between artificial sweeteners and negative gut microbiome health, stroke and Alzheimer’s disease.

One study conducted by a team of Israeli scientists in 2014 found that artificial sweeteners, such as sucralose, aspartame and saccharin, significantly altered the intestinal bacteria of mice that, in turn, negatively affected their metabolisms, leading to obesity, diabetes, and other related diseases. (If you are unfamiliar with the gut microbiome, also known as our “second brain”, be sure to read our post on gut microbiota.)

Regarding the link of artificial sweeteners to Alzheimer’s disease and stroke, the American Heart Association reported that daily consumption of diet sodas may substantially increase the risk of these diseases. However, it is important to keep in mind that this finding may be a correlation and not causation— meaning that those who drink diet sodas regularly may be in poorer health than those who don’t drink them due to overall poor diet and lack of exercise.

Do Diet Drinks Count?

image source

Some of us may not think we regularly use artificial sweeteners, but don’t discount all those diet drinks and zero-calorie flavored waters! According to a 2016 study published in the Journal of the Academy of Nutrition and Dietetics, nearly half of adults and a quarter of children in the U.S. consume artificial sweeteners—and the majority do so on a daily basis, with diet drinks making up the bulk of the intake. Both the American Heart Association and the American Diabetic Association jointly agree that people should use artificial sweeteners cautiously.

The ingredient list on many of these diet drinks show sucralose or aspartame, both of which may be blended with acesulfame potassium (Ace-K), a supplemental sweetener commonly used in the beverage industry. Though aspartame used to be the primary sweetener of choice for the most popular beverages, blends of sucralose, aspartame, and sucralose-only options are entering the marketplace as consumer’s demand what they perceive as a more “natural” artificial sweetener.

And other options are also being added to the grocery store shelves, such as stevia-sweetened sodas and drinks. Because of its taste and its natural origin, stevia sweetened sodas, drinks, and food items are gaining in popularity. From just 2014 to 2017, the market value of stevia has grown 71% to $578 million from $338 million.

Here’s a list of the most popular diet drinks in the market today and their associated sweeteners:

Which is your sweetener of choice?

So we know that Splenda, Equal, Sweet’N Low, and Stevia have no calories, but how is that possible? And how does it affect our bodies? Learn what makes them sweet, how they look under a microscope and how much of the sweetener you can have per day per FDA guidelines (hint: it’s A LOT – but don’t think it’s an open invitation!):

Splenda (sucralose)

The chemical structure of sucralose

Chemical compound: Splenda is an artificial sweetener that is made of sucralose, a synthetically derived compound from sucrose – or table sugar. Chemically speaking, some hydrogen-oxygen groups have been removed from the molecule and chlorine has been added in their place, making sucralose much sweeter than sucrose. For those wary of chlorine being added, in addition to keeping our pools clean, chlorine is an essential nutrient found in many vegetables, including potatoes, broccoli, and tomatoes. Sucralose is extremely sweet – it’s about 600 times sweeter than table sugar and three times sweeter than Equal.

Sucralose in your body: Because your body has no use for it, approximately 85% of sucralose does not get digested or absorbed, thus leaving your body unchanged. Most of what remains gets absorbed in the gastrointestinal tract and then leaves the system as urine, but about 5% of the remaining sucralose will metabolize in the body.

Limitation on consumption: As per FDA guidelines, acceptable daily intake of sucralose is 5 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 340mg of sucralose per day, which equates to 28 Splenda packets or 9 cans of diet soda. That should leave PLENTY of room for even the sweetest of sweet-tooth’s! 

A more “natural” artificial sweetener? There’s been some backlash against Splenda’s tagline, “made from sugar, so it tastes like sugar”, which leads consumers to believe it’s a natural sweetener when in fact it’s synthetically made by a complex chemical process, just like its artificial counterparts.

Equal (aspartame)

The chemical structure of aspartame

Chemical compound: Equal, or aspartame, is another artificial sweetener, but its components do not mimic any sugar-based molecules. Instead, aspartame is made from aspartic acid and phenylalanine, two amino acids that when combined in a specific structure, yield a very sweet substance that’s 200 times sweeter than table sugar.

Aspartame in your body: Unlike sucralose and saccharine, aspartame is fully absorbed in the body given its composition of amino acids, which your intestinal tract breaks down into digestive enzymes the same way it would after consuming common protein sources, such as meats, fish, eggs and dairy. Aspartame does not enter your blood stream. 

Limitation on consumption: The acceptable daily intake of aspartame as determined by the FDA is 50 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 3,400mg of aspartame per day. This equates to 18 cans of diet soda or almost 100 blue packets…per day!! Keep in mind that your body creates trace amounts of methanol when breaking down aspartame. Though small amounts are not considered toxic and are actually naturally-occurring, larger amounts can lead to headaches, weakness, dizziness and nausea.

Aspartame and health conditions: A very important note about aspartame is that it is not to be consumed by those who suffer from phenylketonuria (PKU), a condition in which a person cannot metabolize phenylalanine (one of the components of aspartame) into tyrosine. Instead, they produce phenylpyruvate, which left untreated can cause very serious problems with brain development. Thankfully, in the U.S. and most countries, detection of this condition occurs in the newborn screening panel. Additionally, those treated for schizophrenia should avoid aspartame due to a potential reaction with some medications.

Fun fact: Previously branded as NutraSweet, aspartame swept the nation in the 1980s, replacing over a billion pounds of sugar in the US during this time, and led to the creation of many diet sodas still hugely popular today.

Sweet’N Low (saccharin)

The chemical structure of saccharin

Chemical compound: Sweet’n Low is an artificial sweetener made of saccharin, or benzoic sulfimide, which is a synthesized compound of methyl anthranilate, sodium nitrite, hydrochloric acid, sulfur dioxide, chlorine, and ammonia. This yields a very sugary substance that’s 300-400 times sweeter than sucrose. 

Saccharin in your body: Similar to sucralose, saccharin is also not largely stored in the body.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of saccharin as determined by the FDA is 15 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 1,000mg of saccharin per day, which equates to 28 pink packets or 16 cans of Tab (if you’re able to locate the cult fave!)

Fun fact: Saccharin was discovered by accident in 1879 by a chemist at Johns Hopkins University working on coal tar derivatives. He noticed a sweet tasting substance on his hands, and then deduced the compound was benzoic sulfimide, which he quickly patented in several countries. It wasn’t commonly used until World War I, when sugar was being rationed due to scarcity. Since then, saccharin has remained a popular sugar alternative.

Stevia

Steviol, the basic building block of stevia’s sweet glycosides

Chemical compound:  Stevia is an all-natural sweetener that comes from a shrub called stevia rebaudiana and is primarily grown in South America and Asia. Today, 80% of all stevia comes from China, where they practice strict farming guidelines. The sweetness is from a family of molecules called stevia glycoside, which is stored within the plant’s leaves. There are 10 unique compounds and each one has a different concentration.  The most common one is Rebaudioside A – otherwise known as Reb A.

The sweetness is released from the plant by steeping it in water, then separating out the water from the leaves and stems, and then purifying the plant’s material with either more water or a food-grade ethanol. It is referred to as a natural process because the stevia glycosides are literally pulled out of the plant and are exactly the same as they were when they were inside the plant. It is so sweet that it is actually 200-300 times sweeter than sugar.

Stevia in your body: Stevia has been studied and confirmed that it does not change your glycemic index or glycemic load. Research shows that it is metabolized by the liver, then passes through the body and does not accumulate anywhere. This is true for all forms of glycosides. Stevia is generally recognized as safe and has been approved by the FDA, WHO, ESFA, and Health Canada as a sweetener.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of stevia is 4 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume up to 40 packets of stevia per day – every day.

Brands and popularity: There are two primary brands sold of stevia, Truvia and PureCircle, which had 2015 sales of $145 million and $119 million, respectively. Sales of stevia sweeteners used in food and beverage manufacturing has more than doubled since 2013 given consumer demand for a more natural product.

A more “natural” artificial sweetener? There has been some conversation about stevia being considered a natural sweetener. Because there is no real definition of ‘natural’ (read our post investigating the ‘natural’ label here), the word is not meaningful. However, it is not synthetically made like other alternative sweeteners; therefore it is referred to as a ‘natural-origin’ sweetener.

Why Is Sugar Bad For You?

colorful candy

Following an indulgent holiday season, the Dirt-to-Dinner team decided to eliminate added sugars from our diet. And more than that, we wanted to understand the risks associated with eating excess sugar. What is sugar doing to us and should we kick the habit all together?

The average American eats between 90 to 110 grams of added sugar a day. This equates to about five cups of sugar a week. This is roughly 50 grams over the recommended daily allowance by the American Heart Association, which advises us to eat no more than 25 grams or 6 teaspoons per day for women and 36 grams or 9 teaspoons per day for men.

What is worse: “high in fat” OR “high in sugar”?

Foods that are “high in fat” have been blamed for many health issues in the United States. When President Dwight Eisenhower had a heart attack in 1955 Americans began to investigate the relationship between prevalent diseases and sugar. His doctors divided into two camps over what was to blame: sugar or fat.

Unfortunately for the American public, foods high in fat became the culprit for his health problems and sugar was deemed safe for consumption. The food industry took note and started creating “healthier” foods that were “low fat.” And in order to compensate for the bland taste and ‘mouth feel’ that occurred without  the presence of fats, sugar was added as a substitute.

Today, 31% of Americans are obese. One American dies every 40 seconds of cardiovascular disease, 9.4% have type 2 diabetes, and 34% of Americans are pre-diabetic. Is this a coincidence or is sugar to blame?

Now, sugar has been deemed the new poison. The New York Times, The Guardian, and The New Yorker have all written about the toxicity of sugar. And documentaries, such as That Sugar Film and Fed Up, highlight sugars adverse effect on our health.

However, until it is possible to perform research that incorporates human trials, it is very difficult to state these claims definitively. Of course, it is much easier to feed sugar to rats and see the results than performing the same experiments on humans. In fact, while the National Institutes of Health has several studies that point to the adverse effects of sugar on our health, it also has published studies that indicate the results of fructose consumption are inconclusive.

Added sugar vs. naturally occurring sugar

Many of our readers have asked about the sugars found in fruit and dairy products. Fruit is packed with fiber, vitamins, and minerals! Yes, it does contain naturally occurring sugars, but the fiber present will slow down the glucose and insulin peaks. (For more on glucose vs. fructose read our previous post on sugar.)Chewing fruit adds to your satiety and prevents you from overeating. Fruit juice, on the other hand, is packed with sugar and does not have the same fiber content. Even if it doesn’t contain added sugars, we recommend skipping the fruit juice and eating your fruits!

The sugar found in dairy is called lactose. Lactose does not contain fructose. However, dairy products can have added sugars, which do contain fructose— and that sugar counts as added sugar. Be sure to grab the unsweetened yogurt options, drink milk, and eat 2 servings of fruit a day.

The research says…

Too much sugar hurts your brain. Yes, glucose feeds our brain, but the excess consumption negatively affects on our brain signals. Our brain cells need 2x more energy than our other cells, which is roughly 10% of our diet. Too much fructose reduces a chemical called brain-derived neurotrophic factor (BDNF). This helps with repairing and protecting brain cells, forming connections and make new memories. A low level of BDNF causes all sorts of issues such as low concentration, limited memory, and even depression.

Fructose is not metabolized by our bodies so it gets stored in our liver as fat. When the liver can’t hold anymore, it will send the fat to the organs in your body and around your belly. A diet high in sugars is strongly associated with metabolic syndrome – which means that everything your body regulates starts to fall apart.  It is the precursor to heart disease, diabetes, and inflammation. The first sign of metabolic syndrome can be something as simple as visceral fat.

Finally, a new study from the University of Texas MD Anderson Cancer Center showed a link between breast cancer and sugar. Mice on a sucrose diet, containing fructose, were approximately 60% more likely to develop mammary tumors.

Why do we have sugar cravings?

Eating a high sugar diet makes you want to eat even more! Because it doesn’t take as much energy to process sugars as it does protein and fat, so your body processes sugar much faster. So fast, in fact, that your body can’t tell that you are full.  High peaks and lows in both glucose and insulin create a craving for more food 2-3 hours after you ate a high glucose load. The snacking continues – the calories build – and weight gain follows.

Ever had a sugar high? Sugar rushes energy through your body as the insulin enters through your bloodstream. This is often followed by a fast decline because there was so much glucose in your bloodstream that insulin can’t keep up and your cells don’t get the energy they need. This tells your brain to eat more sugar in order to get more energy. It is a never-ending cycle that most people are on throughout the day: up and down and up and down.

The negative effect of sugar is not an overnight phenomenon – it is a slow progression. It could start by eating too many sweets with not enough exercise. Or your LDL (bad cholesterol) could be too high. Keeping a poor diet for a longer period could then cause you to develop a pre-diabetic condition of insulin resistance. This, combined with a high level of triglycerides, will start to take its toll on your health. Continuing this bad diet over a period of several months or years would then begin to deteriorate your health. (Read our post on inflammation for more insight on the link between unhealthy digestion and cancer.)

Quit the sugar

The average caloric consumption per capita in the United States is 3,750 calories per day. That is approximately 1,750 more calories than we need. Additionally, on average, Americans sit 10 hours a day and this doesn’t even include sleep! In order to get healthy, something has to change. The good news is that all the negative effects of sugar can be reversed once you ‘quit the habit’ and start making better choices!

Excess sugar has health consequences, but let’s be honest – there are more factors to blame, as well. No one sits down and eats a plate of plain cane sugar.

If you are not exercising, start. Exercise burns the triglycerides before they turn into visceral fat. Exercise also reduces stress, which makes you happier and helps reduce your cravings. Not to mention, stress and obesity are linked.

If you walk out of the grocery store with a cart filled with overly processed food and no vegetables, start writing and sticking to a shopping list, and stay away from the center aisles. Going to the grocery store is even more fraught with unexpected purchases. 60% of grocery store purchases are unplanned – and most of those are in the center of the grocery store, where all the processed foods are kept. Added sugar is literally everywhere. If you removed all the items from the shelves in the grocery store that have added sugar, you would eliminate 80% of the food in the center aisles.

If you crave sugar-sweetened drinks, then start to wean yourself off them. Sugar-sweetened drinks are a major culprit because they pack so much sugar into one small product. Meta-analysis has shown that drinking two 16 oz sugar-sweetened beverages a day can cause diabetes, metabolic syndrome and cardiovascular disease. They are a companion to a meal, they don’t fill you up, and you can exceed the recommended allowance sugar. We associate sugar drinks with sodas such as Coke, Pepsi, or Dr. Pepper, yet they are found even in ‘healthy’ drinks such as fruit juice, ice teas, expensive cleanses and sports drinks. Energy drinks are particularly fraught with sugar.

 

Click here for recipes to satisfy your sweet tooth without added sugar — from the D2D team!

What is Inflammation?

inflamed knee

Inflammation is often the starting point of many diseases. Is it the result of an unhealthy diet? What is the effect of inflammation on your body?

Inflammation is your body’s protective response to injury, disease or irritation of the tissues

Inflammation is your body’s mechanism to protect itself and heal damaged cells or tissue. This damage can be caused by either a wound, toxic substances or pathogens which may be in the form of sickness, excessive alcohol, chemicals, stress, unhealthy diet or lack of sleep. When your cells are in distress, they call out for help, and your immune system is full of front line soldiers who are programmed to attack and dispose of them. Inflammation is classified as either acute or chronic.

Acute vs. Chronic Inflammation

Acute inflammation occurs in the short-term. It is responsible for getting rid of an infection, helping clean a wound, and repairing your tissue. Examples include cutting yourself while shaving or spraining your ankle. The inflammation that occurs is a healthy reaction to repair the injured tissue. An army of white blood cells are the first responders that ingest and dispose of the damaged cells, pathogens, or irritants that may have entered your body.

On average, as long as you don’t re-injure yourself, an acute inflammatory response should only last a few days or weeks. Your body knows to trigger acute inflammation in order to get rid of things that are harming you.

If you don’t take care of that wound, or if your body is inundated with a constant invasion of pathogens or toxins, your cells continually call for help from your immune system, and your body is on high alert at all times. This prolonged “state of emergency” can cause lasting damage and is called chronic inflammation.

Chronic inflammation can last from several months to several years. The onset of chronic inflammation can be delayed, and signs of chronic inflammation are difficult to detect. It can also be incredibly difficult to identify the part of your body that becomes inflamed when the problem is chronic.


If our body is using energy to unnecessarily fight a perceived “invasion”, then it has less energy for normal functions. More importantly, with less energy available, our bodies cannot produce anti-inflammatory compounds such as glutathione, one of our bodies’ major antioxidant. In addition, adenosine triphosphate (ATP)— the energy molecule used by our cells is being used to fight a threat that isn’t real. At the end of the day, we have less energy and lower levels of antioxidants creating vulnerability for potentially diseased states.

How do you know if you are chronically inflamed?

You may not always be able to visually see the effects of inflammation, but there are signs that indicate its presence. These include fatigue, weight gain, skin outbreaks, gastrointestinal issues, and even depression or anxiety.

The best way to fight inflammation is with a healthy diet, regular exercise, and sleep

You can avoid certain foods that trigger inflammation. These include sugars and overly-processed foods. Additionally, smoking and excessive alcohol consumption should be eliminated.

A healthy diet helps fight inflammation

Foods to eat include plenty of colorful vegetables and greens, and foods containing healthy fatty acids, such as those found in nuts and avocados. Additionally, drink plenty of clean water so your cells stay hydrated and can perform at their optimal level!

Regular exercise is also an important part of fighting inflammation. A recent study performed by Mark Hamer, PhD, an epidemiologist at the University College London, examined the long-term effects of exercise with regard to inflammation. The study lasted for 10 years and included 4,000 middle-aged men and women.

Ultimately, Dr. Hamer found that subjects who completed approximately 2.5 hours of “moderate” exercise per week – or at least 30 minutes a day – reduced their inflammation markers by a minimum of 12%. Additionally, some study participants began exercising midway through the study period and were able to lower their inflammation levels as well— meaning it is never too late for the benefit of working out!

Get enough sleep and reduce stress. Poor sleep and stress trigger inflammation. According to a study performed by Emory University and presented at the 2010 American Heart Association Scientific Sessions, getting less than six hours of sleep per night is associated with higher levels of inflammation. This is also linked with an increased risk of heart attack and stroke.

Reducing stress and getting enough sleep helps fight inflammation

In addition to lack of sleep, excessive levels of long-term stress can negatively affect your gut and compromise the production of enzymes that aid in the digestive process. For your best performance, it is optimal to get eight hours of sleep each night, with at least five of those hours being continuous or uninterrupted.