Tag: Health and Nutrition

Dietary nutrients play a crucial role in providing your body with energy, building blocks, and regulatory molecules. How all these nutrients work together is not always clearly understood; however, this recent research from the University of Chicago and Emory University shows a nutrient found in meat can help your immune system fight cancer.

What is TVA?

TVA, or trans-vaccenic acid, is a long-chain fatty acid found in meat and dairy from grazing animals, like cows and sheep. Published in the journal Nature, the research focused on the impact of TVA on CD8+ T cells, a critical component of the immune system responsible for infiltrating tumors and destroying cancer cells.

Dr. Jing Chen, the study’s senior author, emphasized the importance of understanding how nutrients and metabolites from food influence health and disease. Chen’s lab and postdoctoral fellows Hao Fan and Siyuan Xia assembled a library of 235 bioactive molecules derived from food and screened them for their ability to activate anti-tumor immunity in CD8+ T cells.

This is when researchers discovered something pretty interesting about the natural fat called TVA, found in beef, dairy, and even human breast milk. Notably, our bodies don’t make it, but when we consume it, most of it sticks around in our bloodstream. This fat seems to have a knack for switching off a specific part in our cells that is usually turned on by other fats we get from our diet. When TVA flips this switch, it sets off a chain reaction that helps our body cells grow and stay alive.

What’s really exciting is that when scientists gave mice a special diet with extra TVA, their tumors grew much slower, and their immune systems got better at invading and attacking these tumors. This could be great news for cancer treatments. In fact, in early tests with people who were getting advanced cancer therapy, those with more TVA in their blood seemed to respond better to the treatment.

Key Findings on TVA

Boosting Cancer Treatment with TVA:

• People with higher levels of TVA in their blood responded better to a type of cancer treatment called immunotherapy, suggesting that TVA might be applicable in helping cancer treatments work better.

Activating Important Immune Cells:

• The researchers looked at many different molecules from food to see which could help the immune system fight cancer. They found that TVA is good at activating a specific type of immune cell called CD8+ T cells. These cells are essential because they help hunt down and destroy cancer cells.

Reducing Tumor Growth in Mice:

• In experiments with mice, the ones that ate food with more TVA had smaller and slower-growing tumors, especially for melanoma and colon cancer. This shows that TVA might help slow down or reduce the growth of some types of cancer.

How TVA Works at the Molecular Level:

• The study used advanced scientific methods to figure out exactly how TVA works. They discovered that TVA turns off a certain receptor on the cell surface, which is usually activated by other types of fatty acids from the gut. By doing this, TVA starts a chain reaction in the cells that’s important for cell growth and survival.

Making Immune Cells More Effective:

• TVA changes the way genes work in CD8+ T cells, making these cells better at getting into tumors and fighting them. In experiments, when this specific receptor was removed from these cells, they weren’t as good at fighting tumors anymore, which shows how important TVA’s role is.

Real-World Evidence from Cancer Patients:

• When they looked at blood samples from people getting a type of cancer treatment called CAR-T therapy for lymphoma, they found that those with higher levels of TVA responded better to the treatment. Also, in lab tests, TVA helped make a cancer drug more effective at killing leukemia cells.

Sources of TVA

The findings from the University of Chicago study on TVA and its impact on the immune response to cancer offer intriguing insights into the complex relationship between diet and health. However, translating these findings into practical lifestyle and dietary changes requires careful consideration.

TVA has some potentially substantial health benefits, suggesting that specific components of these foods could have beneficial health properties, which challenges the blanket notion that all aspects of dairy and meat are detrimental to health.

Despite its potential benefits, it’s crucial to remember that the study does not endorse excessive consumption of red meat and dairy. Most dietary guidelines advocate for a balanced diet that includes a variety of food sources. If you’re considering increasing your intake of dairy and meat to incorporate more TVA, it should be done in moderation and as part of a balanced diet.

Applying These Findings

The study contributes in a meaningful way to the evolving understanding of meat and dairy in our diet. While overconsumption, particularly of processed meats and high-fat dairy products, has been linked to various health issues, this research indicates that certain components of meat and dairy can have meaningful health benefits. It underscores the need for a nuanced view of these food groups, focusing on quality, quantity, and the overall dietary pattern.

A well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is still the cornerstone of good nutrition. The potential benefits of one specific nutrient, like TVA, don’t negate the importance of a diversified diet. There are bioactive compounds in many fruits, vegetables, and legumes that are important for your health.

The study hints at the possibility of plant-derived fatty acids having similar beneficial effects. Those following a vegetarian or more plant-based diet might look into research on plant-based fatty acids and their impact on health—keeping in mind the bioavailability of fatty acids in plants vs. animal proteins.

And for those with specific health concerns, such as high cholesterol or heart disease, consulting with a healthcare provider or a registered dietitian before making significant dietary changes is advisable.

There is a fascinating interplay between the power of belief and its profound impact on our corporeal health and nutrition. From the intriguing ability of belief to shape our perception of food to its remarkable sway over our hormonal responses, the connections between what we think, what we eat, and how it affects our bodies are powerful.

What is the Belief Effect?

The Belief Effect occurs when patients’ expectations and beliefs play a substantial role in determining their health outcomes. It mimics the brain’s capacity to produce real physiological responses in the absence of any active treatment or intervention.

Faith and attitudes can influence the release of neurotransmitters, hormones, and immune system responses, all of which can affect the body’s functioning.

Scientific Evidence

Numerous studies have detailed the intricate relationship between belief, nutrition, and health, shedding light on how our cognitive processes can significantly impact our well-being. How else does the Belief Effect play a pivotal role in shaping our nutritional choices and health outcomes?

How Your Beliefs Shape Nutritional Health

The Ghrelin Response

In a study published in the journal Psychosomatic Medicine, researchers examined the influence of expectation on ghrelin, the hunger hormone.

Participants were given identical milkshakes, but they were told that one was a “decadent indulgence” and the other a “sensible, low-calorie choice.”

Remarkably, those who believed they were consuming the indulgent shake showed a more significant increase in ghrelin levels or an increase in the feeling of hunger or being unsatisfied with the meal, even though both shakes had the same nutritional content, those who had the “sensishake” felt less hungry, or had a lower ghrelin level.

The Flavor Perception

A study published in Appetite investigated the relationship between beliefs about food healthiness and taste perception. Participants were presented with identical food items but were led to believe that one was healthier than the other.

The results showed that individuals who believed the food was healthier rated it as more flavorful, demonstrating the influence of belief on taste perception. The person’s belief or how she/he interprets (inter-presents or internally represents) directly governs the biological response or behavior.

Diet & Nutrition

Belief in the effectiveness of a specific diet can have a profound impact on dietary adherence and outcomes. A study published in the Journal of the American Medical Association (JAMA) explored the influence of belief on weight loss.

Participants who had strong beliefs in the efficacy of a particular diet were more likely to adhere to it and achieve better weight loss results compared to those with less conviction. (This is one I personally need to subscribe to—I typically last about a week on a new dietary regimen before getting off track.)

The belief effect extends to nutrient absorption, as well. Studies have shown that believing you are consuming a nutrient-rich meal can enhance your body’s ability to absorb those nutrients. Your faith in the nutritional value of a meal can impact how efficiently your body extracts vitamins and minerals.

Metabolic Response

Our metabolic response to various foods can be influenced by our beliefs in their healthiness. A study published in the Journal of Behavioral Medicine investigated the effect of belief on post-meal metabolic markers. Participants who believed they were consuming a healthy meal exhibited more favorable metabolic responses, including improved insulin sensitivity, compared to those who believed the meal was unhealthy. Incredible what the mind can do!

There’s also a dedicated podcast on the connections between neuroscience and human behavior: The Huberman Lab podcast, hosted by neuroscientist Dr. Andrew Huberman, explores topics related to the impact of beliefs on health.

In a recent episode, Dr. Huberman emphasized the vital importance of understanding how belief affects our overall well-being. In this episode on mindset and health, Dr. Huberman explores the impact of diet, is actually a combined product of what you are doing, what you are thinking about, your stress, your anxiety—the interconnectedness of your mental and physical self.

Belief Effect Extends Far beyond Nutrition

Let’s briefly examine just some of the ways the Belief Effect impacts overall health.

Pain Management: Studies have shown that individuals who believe they are taking a potent pain reliever but are actually ingesting a placebo often experience reduced pain perception. This demonstrates the brain’s ability to release endorphins and modulate pain signals based on belief alone.

Mental Health: Faith in the effectiveness of psychotherapy or medication can significantly improve mental health outcomes. Positive expectations can lead to reduced symptoms of depression and anxiety.

Immune Function: Belief can influence immune responses, affecting the body’s ability to fight off infections and diseases. Optimistic beliefs and positive attitudes have been linked to improved immune function.

Cardiovascular Health: Belief in the benefits of lifestyle changes, such as exercise and dietary improvements, can lead to better cardiovascular outcomes, including lowered blood pressure and cholesterol levels.

These studies provide robust evidence supporting the notion that belief can significantly influence nutrition and health outcomes. Recognizing the power of belief in shaping our dietary choices and metabolic responses underscores the importance of a holistic approach to health that includes both physical and psychological factors.

Why do we care about serotonin?

One in four Americans currently suffers from anxiety or depression, correlating directly to serotonin levels found in the body. Normal serotonin levels help with your emotional state and digestion, sleep, wound healing, sexual desire, and bone density. However, the most common issues with low serotonin levels are related to mental health.

Serotonin is a neurotransmitter known as the “happy hormone.” It is vital in managing stress, supporting mental well-being, enhancing social interactions, promoting better sleep, and improving cognitive function and emotional resilience.

And its benefits don’t stop there. In bones, serotonin regulates bone density and remodeling, with high levels linked to increased bone density and a reduction in potential risk of osteoporosis, while promoting bone formation. Serotonin also plays a role in wound healing by aiding in blood clotting through platelet release and influencing immune response and tissue repair processes.

How does it actually do all of that? It plays a crucial role in the central nervous system as it acts as a neurotransmitter. It carries messages between the nerve cells in the brain and throughout the body.

Gut-brain axis support network

The gut-brain axis refers to the bidirectional communication between the gut (gastrointestinal tract) and the brain. It involves complex interactions between the central nervous system (CNS) and the enteric nervous system (ENS), which is often referred to as the “second brain” of the body due to its extensive network of neurons in the gut.

Serotonin plays a critical role in this communication system, serving as a messenger molecule that helps regulate various physiological processes and behaviors. The majority of serotonin in the body is found in the gut, serving multiple functions:

Changes in gut serotonin levels can have major impacts on many bodily functions. Having balanced serotonin levels in the gut helps normalize various gastrointestinal functions, including bowel movements and intestinal motility. Imbalances in gut serotonin levels have been linked to conditions like irritable bowel syndrome (IBS).

It can also affect feelings of satiety and control eating behavior, while also playing a role in the gut’s immune response, helping regulate inflammation and immune cell activity.

Serotonin-boosting foods

Okay, so now I know it can boost not only my mood, but fortify my immune system, help me regulate my hunger, positively impact my digestion and decrease inflammation, but should I take a pill? Is there a pill?

Here at Dirt to Dinner, after much research, we have included that it is always better to seek nutrients through whole foods. Not only is the supplement industry unregulated which makes it hard to know what you are taking, but most of the time, nutrients are more bioavailable for the body to use in its whole food form.

Incorporating serotonin-boosting foods into your diet is a natural and accessible way to promote emotional and physical health and the many other benefits of serotonin.

Nutrients in foods such as complex carbohydrates, vitamin B6, omega 3s, and tryptophan all work together to do just that! For instance, a meal of salmon, quinoa, and spinach with sliced bananas for dessert will work well together to produce the serotonin you need!

Tryptophan-rich foods

Tryptophan is an essential amino acid that our bodies can’t produce alone. Consuming foods high in tryptophan can increase serotonin levels in our gut and brain, as the amino acid synthesizes to become serotonin in your body.

Good news for you, most people already consume more than double the recommended amount, typically 900-1000 milligrams daily as part of their regular diets. Some tryptophan-dense foods are cod, spirulina, nuts and seeds, and legumes.

Here’s a fun fact to share…

Most people think turkey has the most tryptophan, but take a look at the chart on the left! 

Complex carbohydrates

Consuming complex carbohydrates can also boost serotonin production. These carbohydrates increase insulin levels, which aids in the absorption of amino acids, including tryptophan, into the brain. Some excellent sources of complex carbohydrates include whole grains ( like oats, quinoa, farrow, and brown rice), sweet potatoes, and legumes ( including beans, lentils, and peas).

Not sure how to tell the difference between a complex carb and a simple carb? Here’s a good trick: most whole, unprocessed foods contain complex carbs. Avoid processed foods and “white” foods, which are mostly comprised of simple carbs.

When you eat a meal rich in carbohydrates from whole grains, insulin stimulates the uptake of other amino acids into cells, leaving tryptophan with relatively fewer competitors. As a result, more tryptophan can be converted into serotonin, contributing to a more balanced and positive mood.

Complex carbohydrates provide a slow and steady release of energy compared to simple carbohydrates. This sustained energy release helps stabilize blood sugar levels, preventing rapid spikes and crashes. Fluctuations in blood sugar levels can affect mood and energy levels, and stable blood sugar can reduce emotional ups and downs.

Vitamin B6 & serotonin conversion

Vitamin B6 helps the body convert tryptophan into serotonin. Including foods high in vitamin B6 can enhance this serotonin synthesis.

Some notable sources of vitamin B6 are fish (like tuna, salmon, and trout), poultry, and bananas. B6 is critical in allowing the body to utilize serotonin to assist with our cognitive and emotional functioning.

Curious about other B6-rich foods? Print out this handy chart and stick it on your fridge!

Omega-3 fatty acids

The relationship between omega-3 fatty acids and serotonin involves multiple interconnected mechanisms that can impact mood and emotional well-being. Omega-3 fatty acids are essential for brain health and function, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fatty acids are incorporated into cell membranes, influencing membrane fluidity and receptor activity. By regulating the cell membrane, omega 3s can enhance the function of serotonin receptors, making them more responsive to serotonin.

Studies suggest that omega-3 fatty acids, when consumed in sufficient amounts (at least 200mg a day), may contribute to maintaining healthy serotonin levels.

Which foods are excellent sources of omega 3s? At the top of the list are fatty fish (tuna, salmon, trout, herring, anchovies), chia seeds, and flaxseeds.

What else can we do?

Want to boost the effects of these foods? Get good sleep. Serotonin is the first step in melatonin production, a hormone we produce that regulates sleep-wake cycles. Ensuring you are making enough serotonin can support healthy sleep patterns and improve sleep quality, leading to better overall health and productivity.

If you are like me, you work hard to (try) to get in all your servings of fruits and veggies each day, but did you know that if your body can’t absorb the nutrients, all that work could be for nothing? Fear not! Stretching – yes, stretching – can actually help with nutrient absorption in the body and help you maximize your nutrition.  Stretching can be painful and annoying. The general rule of thumb is to stretch and foam role one minute for every two minutes of exercise.

But why? When you stretch your muscles, you increase blood flow and circulation to those areas, which can help deliver nutrients to the muscles more efficiently. Stretching can also help improve the function of the digestive system by stimulating the muscles of the digestive tract and promoting more effective digestion and nutrient absorption.

How muscles affect nutrient absorption

When a muscle is stretched, it triggers a response in the body called the myogenic response. This response causes the muscle to relax and the blood vessels within the muscle to dilate, or widen. This widening of the blood vessels increases blood flow to the muscle and surrounding tissues, delivering oxygen and nutrients to the area and removing waste products.

Stretching can also activate the sympathetic nervous system, which is responsible for the body’s “fight or flight” response. This activation causes the release of adrenaline and other stress hormones that increase blood flow to the muscles and other tissues. This increased blood flow helps improve performance, reduce the risk of injury, and again, transport nutrients more efficiently to muscles and tissues.

Additionally, regular stretching and exercise can stimulate the production of nitric oxide in the body. Nitric oxide is a naturally produced chemical that’s primary role is vasodilation, or relaxing of the inner muscles’ blood vessels so they dilate. By increasing nitric oxide production through stretching, you can help improve blood flow to the muscles and other tissues, improving overall nutrient uptake.

Regular stretching and physical activity have also been shown to increase the number of nutrient transporters on the surface of muscle cells. These are responsible for transporting nutrients such as glucose and amino acids into the muscle cells, where they can be used for energy or muscle repair and growth.

Stretching before resistance exercise enhanced the anabolic signaling pathway (or otherwise known as the pathways that our body uses to communicate to our muscles what they need to grow) in skeletal muscle, which could improve muscle protein synthesis and nutrient uptake according to a study published in the Journal of Strength and Conditioning Research. The International Journal of Sports Medicine study echoed these findings, concluding that dynamic stretching before exercise improved the delivery of nutrients to muscles and enhanced post-exercise muscle recovery.

Your fascia, the connected tissue is now also found to shape your health. Think of fascia as a layer of saran wrap that protects and keeps your muscles and organs in place.  New research has shown that it is now considered its own organ with sensory nerves throughout the body.

Muscles need good nutrition!

We just reviewed how muscles absorb the nutrients you eat. But it is important to eat the RIGHT nutrients. If you are eating processed food with lots of sugar, there will be no healthy micronutrients for your muscles to absorb. Therefore, they will more easily injure and heal slower with more inflammation.

Kelly and Juliet Starrett, experts on athletics and mobility, are authors of the recent book, Built to Move.  They stress the importance of how ‘your daily nutrient intake affects all the components that allow you to move, including your muscles, tendons, ligaments, and other tissues as well as your cartilage and bones.’  They are not stickler’s about a certain diet, but instead focus on getting enough protein and micronutrients.

Rich Roll’s podcast with Kelly and Juliet, on ‘Becoming a Durable Human’ mentions how important it is just to eat your fruits and vegetables. Each night at dinner they have three vegetables with their protein.  If you are athletic, then eating one gram of protein per one pound of body weight is recommended.  If you are not as active then you can eat less but eat at least 70%.

While you are stretching at night and wondering why an injury has not healed – maybe think about what you ate that day.

Hormone-regulating effects

Stretching can also help improve the body’s cells to better regulate the hormone, insulin. Insulin plays a key role in nutrient uptake by facilitating the transport of glucose and amino acids into the muscle cells. Improving insulin sensitivity can help improve the efficiency of nutrient uptake by the muscles.

The European Journal of Applied Physiology study also looked at the relationship of stretching to insulin sensitivity and found that static stretching after exercise increased insulin sensitivity and glucose uptake in skeletal muscles. Other research that highlights the importance of glucose in nutrient uptake is the study published in the Journal of Sports Science and Medicine. This study found that pre-exercise stretching may enhance glucose uptake and utilization during exercise, which could improve energy availability for prolonged exercise.

Watch this video about glucose uptake:

Let’s talk digestion

Not only does stretching have benefits for nutrient transport and absorption, but it can also have a positive impact on your gastrointestinal tract, a critical component of digestion. Nutrients are absorbed into the body through the digestive system.

When we eat food, it is broken down in the mouth, stomach, and small intestine into smaller molecules such as glucose, amino acids, and fatty acids. These molecules are then absorbed into the bloodstream through the lining of the small intestine, where it then transports the nutrients to various organs and tissues to provide energy and support growth and repair.

The blood carries simple sugars like glucose, amino acids used for building proteins, and certain vitamins and salts to your liver. The liver then decides what it needs to store, and what can be sent to other areas that require nutrients.

What does all this have to do with stretching? Ever been in a yoga class or on a walk for example and suddenly had the urge to go to the bathroom, and we are not talking number one. Well, that sensation has likely been triggered by the stretching of your GI tract to help food move through and be absorbed more efficiently, thus speeding up your digestion. An efficient digestive system means less energy is used in the body, and more nutrients are absorbed.

Here’s what stretches help most…

While there is no specific type of stretching guaranteed to increase nutrient absorption, a few stretching exercises can help improve blood flow and digestion, contributing to better nutrient absorption.

Dr. Andrew Huberman explains on his Dr. Huberman Lab podcast how to have an effective stretching routine. For static stretching, all you need are 2-4 sets of 30 second holds per muscle group, 5 days per week. It is better to stretch a little bit every day than wait and do it all at once.

Huberman recommends four types of stretching: dynamic, ballistic, active-static and passive-static. Dynamic stretching requires less momentum towards the end range of motion; ballistic stretching involves swinging limbs through a full range of motion; and static stretching where you stretch through end range of motion. Active static stretching is a dedicated effort to put force behind stretch to extend the range of motion, and passive static stretching is relaxing into the furthest range of motion.

Stretching examples

Two weeks ago, approximately 2,300 fires began burning in nine of Canada’s thirteen territories. These fires have destroyed nearly 9.5 million acres of forest causing widespread haze and air pollution throughout the U.S.

This rapid smoke onset turning our skies shades of yellow and orange caused panic across the eastern seaboard as some people reached deep in their drawers and opted to re-mask when outside, and avoid outdoors when at all possible.

Pollution as a Global Crisis

Air pollution poses significant risks to both environmental and human health. The World Health Organization (WHO) reports that air pollution causes the death of seven million people per year globally. Living in urban areas with high levels of pollution can exacerbate health issues, such as asthma, bronchial diseases, and heart disease.

With the challenges of air pollution becoming increasingly prevalent such as in instances of the Canadian fires, scientific research provides new insights into how our diet can protect us from the harmful effects of air pollution and the ways that we can reduce the impact through various foods.

The Role of Antioxidants in Combating Air Pollution

Oxidative stress and inflammation are two major biological responses to air pollution.

Fine particles, smaller than 2.5 microns, can penetrate deep into the lungs and potentially enter the bloodstream, causing low-grade inflammation and oxidative stress. These processes are thought to aggravate or even drive chronic diseases.

Antioxidants are substances that neutralize harmful free radicals produced in the body as a result of exposure to toxic air particles. Free radicals are unstable molecules that can cause inflammation, leading to a range of health issues, from diseases to premature aging.

By ensuring that our diet is rich in antioxidants, we can help our bodies protect themselves from the damaging effects of air pollution.

The existing literature on the subject suggests that some harmful effects of air pollution may be modified by the intake of essential micronutrients (such as B vitamins, and vitamins C, and E), omega-3 fatty acids, Mediterranean diet guidelines and cruciferous and apiaceous vegetables.

Mediterranean Diet

The Mediterranean diet emphasizes consumption of plant-based foods, olive oil, fatty fish with omega 3s and moderate intake of alcohol, providing a diet highly enriched in antioxidants and anti-inflammatory compounds.

A large cohort study with detailed diet information at the individual level assessed whether a Mediterranean diet modified the association between long-term exposure to ambient air pollution and cardiovascular disease mortality risk. The study found that those with a higher adherence to a Mediterranean-style diet had significantly lower rates of air pollution-related mortality.

This suggests that increased consumption of foods rich in antioxidant compounds may aid in reducing the considerable disease burden associated with ambient air pollution.

Cruciferous Vegetables

Broccoli and other cruciferous vegetables can dramatically boost the detox enzymes in our liver and help decrease the level of inflammation within our bodies. This may explain why eating more than two cups of cruciferous veggies a day is associated with a 20% reduced risk of dying, compared to eating a third of a cup a day or less.

The cruciferous compound sulforaphane is a powerful inducer of our detox enzymes and has been extensively researched for its cancer-fighting abilities. Recent studies have also looked at its ability to fight the inflammatory impact of pollutants.

In one study, participants who consumed a regular broccoli sprout extract (equivalent to one to two cups of broccoli a day) experienced a decreased level of inflammation in their airways from pollutants compared to those who did not consume the extract.

Foods like arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, radish, and turnips, are a way to combat the long-term health risks of air pollution.

Omega-3 Fatty Acids

Omega-3 fatty acids, commonly found in fatty fish like salmon and tuna, as well as in fish oil supplements, have been shown to offer protection against the cardiovascular effects of air pollution.

A study by the Environmental Protection Agency (EPA) revealed that individuals with higher levels of omega-3 fatty acids in their blood experienced less adverse effects from short-term exposure to outdoor air pollution.

It found that individuals with higher levels of these fatty acids experienced improved lung and vascular function following short-term exposure to NO2.

Regular intake of foods such as chia seeds, flaxseeds, and walnuts, can mitigate these effects of nitrogen dioxide.

Apiaceous Vegetables

Apiaceous vegetables, such as celery, carrots, parsnips, and parsley, have been found to protect the body from the accumulation of acrolein, a lung and skin irritant present in cigarette smoke and automobile exhaust.

A study by the University of Delaware discovered that these vegetables support detoxification by increasing antioxidant enzyme activity in the liver.

Vitamin C-rich Foods

Vitamin C is a potent antioxidant that can help the body eliminate free radicals and reduce the impact of air pollution. Vitamin C is also a water-soluble vitamin and potent antioxidant that should be prioritized in a diet designed to combat the effects of pollution. The human body cannot produce or store vitamin C, so it’s crucial to include it in our diet daily.

Vitamin C works to recycle vitamin E, as well as being essential for collagen synthesis. Collagen synthesis helps make our muscles and tissues resilient. Foods rich in vitamin C, such as oranges, broccoli, kiwi, cabbage, and turnip greens, can help maintain healthy levels of vitamin C in the lungs.

Vitamin B-rich Foods

Columbia University conducted a study that concluded that B vitamins could prevent particulate pollution from affecting heart rate variability and provoking inflammation.

According the lead scientist Jia Zhong, a huge consideration is the expression of genes, stating that pollution can activate normally quiet “bad genes,” and that B vitamins may keep those potentially dangerous genes silent.

For more on epigenetics and how genes are expressed, check out our article on epigenetics.

Vitamin E-rich Foods

Vitamin E is another powerful antioxidant that can help protect against the harmful effects of air pollution. According to studies, there exists an association between the amount of vitamin E in our bodies, and exposure to particulate pollution and how well our lungs function.

Plant-based cooking oils like rice bran oil, sunflower oil, olive oil, and canola oil, as well as almonds and sunflower seeds, are excellent sources of vitamin E.

Other Factors to Build Resistance to Air Pollution

In addition to consuming the foods listed above, it’s essential to maintain a healthy, balanced diet to build resistance against air pollution.

This means focusing on consuming whole foods and avoiding processed or fast foods that may contribute to inflammation and oxidative stress.

A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with the necessary nutrients to combat the harmful effects of air pollution.

Along with a healthy diet, adopting certain lifestyle habits can further reduce the impact of air pollution on your health.

Some of these habits include:

• Regular exercise to increase lung capacity and improve respiratory function
• Quitting smoking, as it can cause premature aging of the lungs and increase the risk of lung diseases
• Adopting good hygiene practices, such as washing hands regularly and avoiding crowded areas during flu season, to prevent lung infections
• Using air purifiers and maintaining good indoor air quality to minimize exposure to pollutants in the home

Scientific evidence supports the notion that diet plays a crucial role in mitigating the adverse effects of air pollution on human health. Adopting specific dietary patterns, such as the Mediterranean diet or increasing the intake of the above-mentioned nutrients, can help reduce pollution-related health risks.

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This year was a fairly unique allergy season. According to experts, the rise in overall temperatures earlier in the fall and winter caused trees and plants to start producing pollen sooner than in typical cycles, so while allergies may not be more intense this year, we have had pollens in the environment for a longer period of time.

This has been so bothersome that, according to recent reports, a staggering 34% of allergy suffers are opting to stay indoors. Additionally, over half of allergy suffers are reportedly taking antihistamines; 46% take oral drugs like Claritin-D or decongestants, 35% use nasal sprays, and 30% use eye drops.

Foods as Allergy Medicine

Doctors warn that overuse of certain nasal sprays can cause dependency and other reports suggest that high doses of Benadryl, commonly used to treat allergies, can lead to severe health issues. The list of warnings goes on. But what if we could make small changes in our diet that could impact how our body responds to allergens, and lessen the reaction and our discomfort?

The studies mentioned below show specific compounds and its quantities in foods can reliably reduce histamine reactions. Here are foods that have been shown to contain these anti-inflammatory and antihistamine properties to help alleviate pesky allergy symptoms.

Quercetin

The first compound is Quercetin. It is a flavonoid best known for its antihistamine properties.

Anti-histamine foods are low in histamine content or have properties that can help regulate histamine levels in your body to minimize histamine-related symptoms.

Quercetin is found primarily in apples, onions, berries, citrus fruits, leafy greens and cruciferous vegetables.

It has been shown to inhibit the release of histamine from immune cells, such as mast cells and basophils, which may help reduce histamine-induced allergic responses.

Another major component of quercetin is its anti-inflammatory properties. Quercitin inhibits various inflammatory pathways and mediators, including those involved in histamine release.

By reducing inflammation, quercetin may indirectly contribute to a decrease in histamine reactions.

It also possesses potent antioxidant properties, which can help neutralize harmful free radicals and reduce oxidative stress. Oxidative stress can promote inflammation and potentially exacerbate histamine-related symptoms (like sneezing, coughing, runny nose, swollen eyes, etc.).

Bromelain

Ever heard of Bromelain? Well, we promise you it is not a word you’ll soon forget, as it might just be your best friend next allergy season.

Bromelain is a mixture of enzymes found in pineapple stems. Yes, pineapple stems. Really the only way to naturally get bromelain is through fresh pineapple juice. However, bromelain supplements can provide concentrated doses of the enzyme.

Bromelain is another great anti-inflammatory compound. It can help reduce the production of pro-inflammatory substances like cytokines and prostaglandins, which are involved in allergic reactions.

It can also help the reduction of mucus and nasal congestion caused by irritants. Bromelain may help thin and break down mucus, making it easier to clear the airways and reduce congestion.

Bromelain can also help reduce a hyper-immune response and help reduce hypersensitivity to allergens as it regulates the brain’s signaling pathways.

Vitamin C

Vitamin C, also known as ascorbic acid, has various properties that may help combat allergies. While it may not directly target histamine reactions like quercetin, vitamin C can support overall immune function and have indirect effects on allergic responses.

Citrus fruits are dense in potent antioxidants that help neutralize harmful free radicals. By reducing oxidative stress, vitamin C can help alleviate inflammation, which is often associated with annoying allergy symptoms.

It also plays a crucial role in supporting the immune system as it enhances the function of immune cells, such as neutrophils and natural killer cells. These are involved in the body’s defense against allergens. A well-functioning immune system can better manage allergic responses.

Vitamin C has also been shown to have anti-inflammatory properties which can inhibit the production of pro-inflammatory substances and restraining inflammatory pathways.

By reducing inflammation, vitamin C may help alleviate allergic symptoms caused by inflammation, such as joint and muscle aches.

Omega-3 Fatty Acids

We hear all about “good fats” as they relate to hormone production and regulation of critical bodily functions, but these powerful nutrients can fight histamine-related allergy symptoms and help reduce inflammation caused by allergy irritation.

Foods high in omega-3 fatty acids, particularly eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), are polyunsaturated fats found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts are great options to incorporate into a diet with varied protein sources!

While omega 3s can positively impact immune response and inflammation, they are unique in that they help to modulate lipid mediators. This means that omega 3s have the ability to alter their synthesis, breakdown, or interaction with cellular receptors. This modulation can have effects on the overall inflammatory response, immune regulation, and resolution of inflammation.

Omega 3s can also be converted into specialized pro-resolving lipid mediators, such as resolvins and protectins, which have anti-inflammatory and immunomodulatory effects. This directly helps to regulate immune responses and dampen histamine-related allergic reactions.

Grocery Store Cheat Sheet

Here is a helpful guide to sneak in these recommended nutrients into your diet! While this list is not exhaustive, it is a good jumping off point to help you this allergy season. Try to purchase these fresh and unprocessed foods as much as possible.

There is no getting around it: while a lot of fun, alcohol is just not good for you. But there are ways you can mitigate the effects so they are not so damaging to your brain and body. Awareness is the first step to having fun responsibly.

Did you know that cold weather is directly correlated to increased drinking? With winter coming, we wave goodbye to warmer temps and say hello to more libations. One study found that cooler climates show a higher prevalence of binge drinking. That said, as we go into holiday parties and what might be the booziest time of the year, it is important to understand some of the major impacts that alcohol has on our bodies and minds.

If you haven’t had a chance to listen to the podcast of Dr. Andrew Huberman, Ph.D., neuroscientist, and tenured Professor in the Department of Neurobiology at Stanford, you should take a listen. One of his more recent podcasts, titled Alcohol and Your Health, dives into the effects drinking alcohol has on our brain and body.

I’m here to deliver you the cliff notes and some additional research to help empower you with knowledge about alcohol’s effects on our health.

Define Your Drinking

The first takeaway I had after listening was examining how I would define my drinking habits. How many drinks do you have a week? Are they high at 14 or more, or are they low to moderate at less than 7 drinks per week? I would fall in the low to moderate range. But consider your patterns: are you a chronic binge drinker, packing your 14 drinks into your Friday and Saturday nights? Or are you more of a one to two glasses of wine-a-night kind of person?

The next consideration is, of course, your drink of choice. A glass of red wine can increase our levels of antioxidants, like procyanidins, quercetin, and resveratrol to keep heart tissues young and delay aging. Good news for red wine connoisseurs!

Here comes the not-so-good news: ALL alcohol contains empty calories to some degree, providing no nutrients for your body. Not to mention that the consumption of alcohol actually leads to poor dietary decisions due to its effects on brain function, like eating those nachos or cookies at the end of a long night. A double whammy! And if you opt for the sugary cocktails loaded with calories (some topping out at 500 calories per glass), or a craft beer that typically has more alcohol than a regular beer, the impact of your alcohol consumption might be greater.

Alcohol’s Impact on the Brain 

But it is not just about the calories. Alcohol changes the prefrontal cortex of the brain, which primarily functions as your cognitive control, impulse control, and memory center. While drinking, your circuitry temporarily rewires (the feeling of being drunk, impulsive, and loss of memory). The good news is that the damaging effects of this rewiring can be reversed with two to six months of abstinence; a couple of “dry” days simply won’t cut it. (Hmm, dry January and February might be a good thing to jump on board with!)

Further facts state that people who start chronically drinking at a younger age are more likely to develop alcohol dependence. Whereas those who, regardless of when they started drinking, consume alcohol consistently in even just small amounts, such as one drink per night, experience an increase in their cortisol levels when they are not drinking. This can cause an increase in stress and anxiety and inflammation in your body, keeping you awake at night and retaining fluids the following day.

Other hormones are affected, as well. Serotonin levels can also be impactedboth in the short and long term. Depending on the volume of alcohol you drink, you can incur a warped perception of reality. For instance, you might think dancing on that stage in front of your boss is a brilliant idea in the throes of your company’s holiday party. In the longer term, changes in serotonin can affect your mood, ranging from hyperactive to decreased alertness.

Other hormonal disruptions and shifts come in the form of estrogen and testosterone. Alcohol creates an accelerated conversion of testosterone to estrogen, which can lead to gynecomastia, or an increase in the amount of breast tissue in males, as well as other issues.

Because of hormonal disruptions caused by alcohol, you can experience a diminished sex drive and an increased hunger drive, leading to more fat stored in your body.

Gut Reaction

Furthermore, there is a direct impact on what is called the gut-liver-brain axis. Your gut runs from your throat to the end of your intestines and communicates to the brain via nerve cells, and to the liver via chemical signaling. Alcohol disrupts the gut microbiome, which controls the nerve cell and chemical signaling, proving that alcohol’s impact is systemic. This circuit disruption causes inflammation and can make you want to drink more.

Alcohol also kills the healthy bacteria in your colon, which can cause leaky gut. So after a night out, be sure to take probiotics and eat fiber to try and replace your gut microbiota.

How about that Hangover!

Now, after getting a sense of the effects on the brain, hormones, gut and liver, this next section should come as no surprise…how bad you feel the day after drinking. The dreaded hangover is due to alcohol’s myriad side effects: poor sleep due to disruptions in your bloodstream, headaches due to vasoconstriction, dehydration…the list goes on.

Here is a great video to show what goes on in the body after drinking:

An easy rule of thumb to remember is that often, the darker the alcohol, the more severe the hangover will be. Studies have shown that certain congeners—or small amounts of chemicals in alcohol—can contribute to a hangover’s severity.  Typically, darker liquors such as bourbon and brandy contain larger amounts of congeners than clear liquors like vodka and gin. According to the Mayo Clinic, “Congeners are more likely to produce a hangover or increase the severity of a hangover.”

Five Key Takeaways

We’re not suggesting you cease drinking altogether, but instead consider that the frequency, onset, duration, and type of drink do matter. Be sure to give your body a break by refraining from drinking for longer periods of time, allowing your brain cells to regenerate and rewire, and your liver and gut microbiome to reset. But as Dr. Huberman addresses:

Try less sugar and carb-filled selections, and when possible, opt for occasional red wine as your alcohol of choice to reap some of the antioxidant benefits. For more on that, check out our post on the MIND diet.

Here are some takeaways to consider before going into the holiday celebrations:

1. Try to stick to no more than 4 drinks per week. This was also recommended by my doctor on my annual checkup.
2. Your drink selection matters. Consider more than just the sugar. Nitrates, sulfites, and other ingredients can add insult to injury.
3. Alcohol is a diuretic, so make sure you have nutritious food and plenty of electrolytes prior to consuming alcohol. And continue to drink lots of water, which also helps the morning after.
4. Eating before drinking helps slow alcohol’s absorption into your bloodstream but will not slow its negative long-term effects.
5. Alcohol increases cancer risks, particularly breast cancer. Taking folate and B12 supplements may help slightly.

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Whether scientists and researchers like it or not, TikTok has become a hub for diet and health-related information. Nutrition tips and fitness recommendations are shared every day, reaching millions of people in mere hours. The problem is that misinformation is disseminated hourly in catchy, bite-sized clips, causing mass consumer confusion and, at times, dietary hysteria. There is even a term, ‘TikTok Brain,’ where our attention span wanes after 90 seconds, leaving little to no time to cite sources of information…if any.

The latest viral claim — that alcohol stops the fat-burning process for up to 36 hours after drinking — has everyone worried about their “summer bodies” and health goals. Will this drink make me gain weight? Will the food I eat today be digested if I drink? While we are not saying—drink drink drink—we are saying, be careful what you read on the internet!

The good news? D2D is here to debunk these claims. Scientific studies are pointing in a different direction from this misleading headline. The bad news is that our bodies do see alcohol as a toxin, so we do want to be mindful of how much and how frequently we drink. Think of the questions your doctor asks you when you pay them your annual visit—“And how many drinks on average do you consume a week?”

Let’s start with how alcohol is broken down in the body to get a better understanding of this.

How does our body break down alcohol?

Fitness and nutrition influencers and the like consider alcohol the “fourth macronutrient” because it has no carbs, protein, or fat, but it contains ethanol, which our bodies can use for energy. This is why some of us may feel more social or energetic after a drink or two.

Alcohol is metabolized in the liver in two stages. During the first stage, the liver turns the ethanol, which we get directly from the alcohol, into acetaldehyde. What is acetaldehyde? Think of it as the bad part of alcohol that gives us all the negative side effects we experience during the dreaded hangover, like headaches, nausea, and an increased heart rate. This is because acetaldehyde is relatively toxic to the body.

Acetaldehyde is also carcinogenic because it can damage our DNA and stop the body from repairing itself. When DNA is damaged and can’t be repaired, a rogue cell can start growing too much and could eventually create a cancerous tumor. However, we don’t have to worry too much about this because stage two of metabolization lessens this risk.

This second step occurs in the liver enzyme of our mitochondria. During stage two of alcohol metabolization, the body works to get rid of the toxin acetaldehyde. It does this by turning it into acetic acid, otherwise known as acetate. Acetate is a less active byproduct that turns into carbon dioxide and water, which is when the body can easily get rid of it.

Since our body recognizes alcohol as a toxin, it’s going to do everything it can to get rid or metabolize the alcohol first. This means that any other calories consumed, sugar in the drinks, food eaten, etc., is put on hold to be metabolized until after the alcohol is gone.

While this isn’t an issue because we need calories, it’s when our hunger cues diminish during drinking and too many extra calories are consumed that fat build-up can occur. But try not to worry too much; one night of this won’t cause any long-term change. Making it into a habit, however, may lead to some weight gain.

Is the 36-hour claim true?

Now that we know how alcohol is broken down in the body, do we stop burning fat for up to 36 hours after drinking alcohol of any kind and any amount? Nope! Though your body works hard to metabolize and diminish the toxin that the body identified in alcohol, it doesn’t mean that all other bodily processes are stopped.

A study by two Canadian researchers in 2015 specifically looked to see if there was any association between alcohol consumption and weight gain. They found that both light and moderate drinking do not lead to weight gain. They found that people who drink moderately frequently may even lead a healthier lifestyle than those who don’t. However, frequent heavy drinking can lead to some weight gain but mostly mitigates weight loss.

So, what counts as light or moderate drinking, and what counts as heavy drinking? The National Institute on Alcohol Abuse and Alcoholism, or NIAAA, defines heavy drinking in men as more than four drinks in a day or more than 14 drinks in a week. For women, heavy drinking is more than three drinks in a day or more than seven drinks per week. Moderate drinking is defined as no more than four drinks a day for men and three for women, and a maximum of 14 drinks a week for men and 7 for women. Light drinking is anything less than this.

Alcohol in Men vs Women

Other studies from the National Library of Medicine from 2018 and 2020 looked at how alcohol affects weight loss in both men and women. Both found that heavy drinking may mitigate weight loss but did not lead to weight gain and that this is especially true for people with diabetes or who are obese. Weight gain only occurred when hunger cues diminished and people engaged in overeating while drinking. Since the body is focused on getting rid of the toxin, these extra calories from overeating sit in the body and may become fat if they are not used for energy.

It’s important to remember that it’s not what you sometimes do that matters; it’s what you do most of the time. Everything is in moderation. If you have one night of more than your typical amount of drinking and maybe indulge in too much pizza, you may feel bloated and inflamed the next day, but you won’t gain permanent weight. If you make a habit of this and do it every weekend or several nights a week, then you will experience some effects.

Is there anything we can do to speed up the process?

If the toxin acetaldehyde is what’s causing the negative effects of alcohol (headaches, nausea, etc.), is there anything we can do to speed up the metabolization process so we don’t feel the effects? In fact, there are multiple products on the market right now that do just that.

Though most acetaldehyde turns into acetate, some acetaldehyde doesn’t make it to the liver and sits in the gut instead. The gut isn’t able to process all of it into acetate, so it builds up in the gut giving us those dreaded hangover symptoms the following day.

Zbiotics is a supplement that you take before you start drinking. It’s a genetically-engineered probiotic bacteria that produces the same type of enzyme in the liver that’s used to process alcohol, but in the gut. This way, it can help break down more of the acetaldehyde so that you don’t experience the dreaded hangover in the morning.

The technique Zbiotics uses is called homologous recombination. The team at Zbiotics designed a piece of DNA that has the enzyme to break down the acetaldehyde encoded in it, but it also has stretches of DNA that are identical to what’s on the bacteria’s chromosome. This makes the bacteria do a kind of “find and swap” in the body — finding identical chromosomes in our bodies and swapping the enzyme that are needed in our gut.

Other companies with similar products include Cheers Health, NAC, and Over EZ. All of these products can be purchased online and range between $35-100 for a 12-dose pack. However, there are other ways you can avoid the negative effects of alcohol naturally.

As an aside, at Dirt to Dinner, we believe in responsibly drinking so you don’t need to use these products. And, of course talk to your Dr. if you do decide to take them.

How to Avoid the Effects of Overdrinking

The best things overall that you can do to mitigate the negative effects of alcohol and keep your body healthy are:

• Opt for drinks that have fewer calories and less sugar, like hard seltzers, light beer, and red wine. This way, you can enjoy the alcohol without having the worry about all of the extra calories. For example, a Corona Premier has 90 calories and only 2 grams of sugar, while a margarita has 274 calories and 36 grams of sugar in an 8-ounce serving. Now, we all love the occasional margarita but try to consume them in moderation.
• Drink lots of water! This one seems obvious, but some people forget that staying hydrated is the most efficient way to flush out any alcohol in your system. If you plan on drinking, be sure to drink lots of water before so you are hydrated going in, drink water between each alcoholic beverage, and drink water before going to bed.
• Get 7-9 hours of sleep. Sleep is also one of the best resets for the body. By getting proper sleep, your body will wake up refreshed and with less chance of a hangover.
• Exercise! Exercise is also a great natural detox for your body that keeps your metabolism moving at a steady pace.

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Heavy metals are virtually unavoidable—they are present in things we come into contact with every day— cookware, old paint, aluminum cans, foil, batteries, and many foods in our regular American diet. Some sources seem less obvious, like pesticides and organic foods. And noisy leaf blowers, too – they push heavy metals into the air we breathe.

It would be a fool’s errand to try avoiding each and every source of heavy metal around us. That said, there are ways we can help our bodies flush out excess heavy metals and protect us against free radical formation.

Heavy Metals in the News

In May, the Food and Drug Administration (FDA) released an action plan called Closer to Zero. This plan details the agency’s actions to reduce exposure to arsenic, lead, cadmium, and mercury from foods eaten by babies and young children, the population most vulnerable to its harmful effects. In the FDA’s words, the new acceptable levels will be “as low as possible” for this age group as they better formulate their recommended limitations that will include the rest of us, as well…

The FDA’s four-stage plan approaches the improvements from a research and regulatory perspective. Their first step is to continue evaluating existing data from routine testing of the food supply and leveraging other agencies and stakeholders to determine how to decrease these levels. The FDA will publicly provide information about monitoring, research and enforcement action.

The Environmental Protection Agency (EPA) notes that metals are occurring in all ecosystems from both natural concentrations and from human activities that redistribute these metals into water sources, air, and soil. The trouble for consumers and food producers alike is that heavy metals show no visible evidence, unlike sediments or nutrient build-up. They’re hard to spot and even harder to avoid.

Sources of Heavy Metals

Many heavy metals naturally occur in the Earth’s crust from the weathering of metal rocks, volcanic eruptions, deposits from the atmosphere, and leaching into soil and groundwater. But fertilizers, irrigation, emissions from industrial work, combustion of fossil fuels, mining, smelting, and other human activities also contribute to contamination.

No standards currently exist for agricultural sources in water or soil for heavy metal levels. Setting and monitoring those limitations is part of the Closer to Zero plan. But particular considerations, like metals naturally occurring in the soil – and then our food –  will complicate the determination of specific levels.

Common food sources tested and proven to have toxic heavy metal presence include processed fruit juices, which can have high levels of arsenic. Baby food is another very surprising source: up to 95% of the baby food samples tested showed positive for arsenic, lead, or cadmium.

Some consumers wonder if organic baby food is a better choice to avoid heavy metals—not necessarily. Consumer Reports reported that “organic foods were as likely to contain heavy metals as conventional foods.” Many baby foods contain brown rice, an arsenic source. Whether it’s organic or conventional, the ‘bran’ or outer shell of the rice can retain high levels of arsenic from the soil. Because of this, the American Academy of Pediatrics and the FDA have recommended limiting rice intake for infants.

Probably the most common source we hear about for heavy metals in everyday foods is mercury in larger fish, like swordfish, shark, and the ever-popular tuna.

Heavy metals also exist in our drinking water. Research has shown that over 2,000 water systems have high levels of lead. Many of these water systems serve as irrigation for our crops, which impacts the levels of heavy metals in soil.

In turn, this affects the levels of heavy metals in the food grown in that soil, and ultimately determines the amount of heavy metals we ingest when we eat the foods grown in that soil.

Most foods that we eat have at least some trace amounts of heavy metals because of this process. And while trace amounts have not been found to have serious short-term health effects, the accumulation of these compounds over time may cause health issues.

Health Issues and Answers

Health issues caused by heavy metal buildup in the body have been heavily studied. Called “chronic toxic effects” or “heavy metal toxicity,” research has found that these metals can negatively impact a variety of organs. These include gastrointestinal and kidney dysfunction, autoimmune issues, thyroid problems, mitochondrial function, nervous system disorders, vascular damage, immune system dysfunction, certain types of cancers, and skin lesions.

Heavy metals can also lead to oxidative stress induced by the formation of free radicals,  which contribute to many chronic health issues and inflammatory issues that impact the above noted disorders.

Those with excess fat are more likely to have toxic buildup due to the “sticky” nature of white fat tissue. Epidemiological studies have shown a relationship between heavy metal exposure and the incidence of obesity and metabolic syndrome.

Foods that Fight

To protect yourself from toxic heavy metal buildup, be sure to focus on exercise, getting between six and eight hours of sleep per night, and eating these foods to increase your brown fat.

Thankfully, there is a subset of foods that, when ingested, latch on to these heavy metals in the digestive process and remove them. These include:

• Antioxidants: As nature’s most dense antioxidant, blueberries are a powerhouse for eliminating free radicals from our bodies. Other foods high in antioxidants include dark chocolate, pecans, strawberries, artichokes, kale, raspberries, beans, beets, spinach, and red cabbage.
• Chlorella: a single-celled green alga found in leafy greens. It contains proteins, fats, carbs, fiber, chlorophyll, and various vitamins. Studies have found that chlorella can weaken the heavy metal toxicity of the liver, brain, and kidneys.
• Probiotics: Good gut health all starts with pre- and probiotics. Probiotics (specifically lactobacillus strains) can bind to heavy metals and help flush them from the body during the digestion process. Add foods like kombucha, cottage cheese, kefir, miso, and sauerkraut into your diet.
• Selenium: An important mineral in neurotoxin elimination. Excellent sources of selenium include Brazil nuts, spinach, pork, beef, chicken and turkey, eggs, mushrooms, and yogurt. Cilantro is also a good source of selenium but beware, however, of the social media trend saying that it specifically removes heavy metals from the brain. This is unfounded, and academics state that while a 2014 study showed that cilantro extract can alleviate lead-induced oxidative stress in certain tissues of rat brains, the study is not robust enough for conclusions on human brain tissues.

While it may seem more straightforward to take your antioxidants, chlorella, probiotics, and selenium in supplement form, opting for the whole food versions of these vitamins and minerals is always the best course of action. The FDA does not monitor the purity or quality of supplements, and the bioavailability in whole foods is greater.

Heavy Metal Concentrations

Wondering how you can get your heavy metals tested? Acute levels of heavy metals can be measured by a simple blood, urine, or hair sample test. However, to capture the accumulation of heavy metals in your system, a “provoked” urine test or “chelation challenge test” is best.

Some of us who live in areas of higher accumulations than others may want to consider getting our blood work done for heavy metal accumulations. The below maps show accumulations of arsenic and lead in the soil and cadmium in the air in different parts of the United States.

Some researchers recommend getting tested or having your heavy metal levels read if you live in these concentrated areas, if you live in an older home that may have aging water pipes, work in an industrial plant, or live in a region where emissions are highly likely.

Other recommendations outside of our food choice are simple tips like limiting the dust in our home, removing our shoes that may collect metals, being aware of any local fish advisories regarding mercury, and being mindful of any surrounding lead exposure in your environment (paint, workplace hazards, home remedies, and cosmetics, jewelry, etc.), and being sure to read the labels on products coming into your home to see if they contain heavy metals.

Ultimately, the goal is to equip yourself with knowledge. So instead of living in fear, you can feel prepared knowing that you are taking measures to proactively fortify your system and limit heavy metal exposures in environments that you can control, like your home.

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Today, perhaps more than ever before, we all want two important things in our lives:  accountability and transparency. Market-research firm Mintel reported this year that consumers are looking for more natural and lesser processed foods rather than those with high fats, high sugar, and high sodium. The key phrase here is “looking for.”

With so little time available for extensive research, we rely on labels — those simple, easily grasped indicators of what we’re getting in the food products offered to us by suppliers who may be more interested in moving product than the useful information we want.

With mass confusion over labeling still widespread, how do we avoid the confusion about how to decipher what these labels really mean?

Nutri-Score’s history

Developed in France in 2017, the Nutri-Score label was established based on a modified version of the United Kingdom’s Food Standards Agency nutrient profile model (FSA-NPS).  The UK model has been heavily studied, as it spotlights health outcomes at the national level in cohorts of France and Spain. These studies have revealed that foods with lower FSN-NPS scores were shown to have more favorable health outcomes with respect to many ailments, including asthma, metabolic syndrome, cardiovascular disease, and cancer.

While the label is currently voluntary, many national health authorities have adopted it, including France, Belgium, Spain, Germany, Switzerland, the Netherlands, and most recently, Luxembourg.

The Nutri-Score label was designed to summarize the overall nutritional quality of a product. The algorithm (which we will dive into later) considers both the negative and positive elements of any given food to determine its “traffic light-like” rating.  (Green is good, red is bad, yellow is in between.)

In developing and implementing this label, French nutritionists also considered the consumer’s ease of use and understanding. Many labels currently exist.

However, as the latest research published in September of 2020 by Food Control details, 82% of consumers smell the food or look at the food, not the label, to influence their purchase decisions. This is due to label confusion.

But will consumers use it?

The stoplight-type label, as shown below, makes interpreting the label quick and easy—which is ultimately what we all want when we are making our purchase decisions. Who has hours to spend at the grocery store inspecting labels?  A study out of Switzerland in 2020, sampling over a thousand consumers, concluded that the Nutri-Score system was the most efficient front-of-package labeling and that consumers exceedingly trust it to make better, more informed dietary decisions.

As this labeling continues to spread in the EU, it begs food manufacturers to stop and think about the products they are creating. The general movement toward better labeling poses some fundamental questions for food manufacturers and consumer product companies.

How can they provide information that reflects the growing demand from consumers for accurate, trustworthy nutritional guidance? How do they help the consumer evaluate complex, incomplete and confusing information? Ultimately, should we place more focus on what’s good for our customers, not just what’s good for our bottom line?

Understanding the algorithm

How can we understand the rating and allow it to drive our decision-making without understanding how it is calculated?  If you have a salad for lunch packed with spinach, lean protein, mushrooms, beets, cucumber, and tomatoes, but then proceed to eat an entire sleeve of girl scout cookies, well, you have to take into consideration both the positive (salad) elements and the negative (cookies) elements.

Based on a points system, foods are scored by their positive and negative attributes. These points are then aggregated to determine an overall Nutri-Score. The algorithm gives positive points and negative points for various elements of nutrition. In the example below, you can see the categories of negative attributes — energy (or more commonly referred to as calories in the US), sugars, saturated fatty acids, and sodium — versus the positive attributes of fruits, vegetables, fibers, and proteins.

For instance, the veggie bowl being scored below received seven negative points and ten positive points, for an overall score of -3 (think of adding points as adding “bad” elements), giving the veggie bowl an A rating.

The development of the points system is based on a series of scientific research by the French High Council for Public Health. The calculations are rooted in complex-peer reviewed science-based nutritional calculations.

In fact, there is so much trust in this research and labeling systems calculations that retail giants Nestle, PepsiCo, Kellogg, and Danone, to name a few, have adopted it in various locations in the EU. They have recognized that science-based, peer-reviewed nutritional information can have a meaningful role to play in modern food retailing and more importantly, help the consumer make healthy choices.

Retail giants take transparency to a new level

In mid-2019, Nestle announced its support for the Nutri-Score label in recognition of its accuracy and easy-to-understand nutritional information at a glance and its commitment to transparency. Since then, Nestle has implemented this labeling scheme in Spain, Portugal, Austria, Belgium, France, Germany, Luxembourg, and Switzerland.

Nestle CEO for Zone Europe stated that he was proud to extend the implementation of Nutri-Score, now located on over 7,500 products. Since 2017, the sugar in these Nestle products has almost been cut in half, driven in part by the desire to achieve a higher Nutri-Score on their packages and for general health reasons.

While Nestle, in addition to Fleury Michon, Albert Hejin, Carrefour Belgium, and other European retail majors, support the labeling scheme, the European Commission is not yet convinced. Their latest “farm-to-fork” strategy, which details the future of food in Europe, stated that they would propose a “harmonized mandatory front-of-packaging label” by the fourth quarter of this year.

Could EU rulings impact U.S.-governed food labels?

Pressure to make healthier products, especially in a post-Covid world, has challenged U.S. food manufacturers to reduce sugars, fat, and sodium. The EU’s Nutri-Score initiative is a great start, but there’s a lot more needed to achieve meaningful results across a global food system. Non-EU nations — including the U.S. — continue to be in an evaluative mode.

History suggests the United States and other countries prefer to build on what others may have done and fine-tune the approach to reflect our own thinking and situation. The success of the EU efforts will help maintain the political (consumer) pressure needed to move that process along.

And in that process, it may help the entire labeling issue to take important next steps, such as applying the same scientific rigor and objective assessment of nutritional issues for popular, often ‘indulgent’ products, such as chocolate, sugary confections, and carbonated soft drinks. That said, it is no surprise that Nutri-Scores are harder to find in these less healthy categories. Check out how your favorite food rates using this link.

Adoption of this system throughout Europe demonstrates manufacturers’ increased commitment to prioritize consumer health by standing behind their formulations. While it is unlikely this decision in their farm-to-fork strategy will translate to the U.S., the key here is that we can see retail giants and industry leaders allowing consumers to lead the way to change. The Nestle’s of the world can be an invaluable force in driving this type of transparency and commitment to consumer health.

The key here is food-industry-led voluntary adoption as a result of demand for better labeling by the consumer. This change will come from widespread and continued consumer pressure.

Skeptics of the Nutri-Score

With the decision by the EU pending a mandatory labeling scheme in their end-of-year farm-to-fork strategy, it is rumored that the Nutri-Score label is a leading contender. But skeptics claim that the label only supports Big Food, stating that it is founded in self-interest by France, neglecting the “artisan” producers. However, rebuttals say that the research behind the score was by independent researchers and was designed to protect consumers’ health, not brands.

Furthermore, all products — including cheese, sweets, salty, and fatty foods — are all scored the same way. The beauty of an algorithm is that it is the same across the board, from the “big food” producers to the small artisan businesses.

Academics weighing in stress that the labeling scheme is protected at a European level, not just by France, and that it is a public health tool based on rigorous scientific research and developed in the interest of consumers.

Everyone Is Above Average

Ask yourself this question: Are you an above-average driver? If you are like most people, you answered in the affirmative.

In a famous study, researchers asked people to compare their driving ability to others, requiring them to rate themselves as above average, average or below average. I don’t think anyone was surprised to learn that more than 80 percent of respondents said they were above average. (For what it’s worth, I think of myself as an above-average driver too.) While that outcome may be mathematically impossible, it is also pretty consistent with what we know of human behavior.

Findings like these are easy to laugh at, mostly because it is hard for most of us to imagine that we might be one of those misguided individuals who are wrong about their driving skills.

But remember,one in three drivers who think they are above-average is wrong. Their brains just don’t want to admit it.

Our hubris is not limited to our automotive skills…

Most people think they are above-average at most things. Studies show that people rate themselves as above-average in creativity, intelligence, dependability, athleticism, honesty, friendliness, and so on.

Provide people with a survey about almost any positive trait, and the vast majority will rate themselves above average. Social psychologists call it the better-than-average effect.

Intellectual Humility

What does this have to do with food, you might be wondering? As it turns out, quite a lot.

The more confident we are in the decisions we make, the less likely we are to stop and question those decisions. Even if we do take the occasional break to contemplate the possibility that we are suffering from bias, we assume that we are less likely than others to be biased.

So what are we to do?

Amazon founder Jeff Bezos sat atop one of the most successful companies of our time as well as a personal fortune of some $200 billion. I think we can all agree that by most definitions the guy is pretty smart. But you don’t run one of the largest companies in the world by yourself, no matter how smart you are. You have to surround yourself with other smart people who can help make your vision a reality.

Bezos doesn’t just look for intelligent people or people who are right most of the time. For him, that is only half of the equation. He also looks for people who can admit they are wrong and who change their opinions when the situation demands. He finds that the smartest people are constantly revising their understanding and reconsidering problems they thought they had already solved. Unlike many of us who are fixed in our views, the smartest people, according to Bezos, are open to new points of view, new information, new ideas, contradictions, and challenges to their own way of thinking.

That willingness to consider new information goes hand in hand with a willingness to admit that your old way of thinking was flawed. In other words—and this is the interesting part—to be super smart, you have to change your mind a lot. Bezos apparently agrees with essayist Ralph Waldo Emerson, who famously declared, “Consistency is the hobgoblin of little minds.” Consistency is overrated. Bezos believes it is perfectly healthy  to have a new idea tomorrow that contradicts the idea you hold today.

The Strength of Humility

Modern science agrees with both Bezos and Emerson. Psychologists refer to this flexibility of mind as “intellectual humility.” Studies of decision-making show that people who are more willing to entertain the idea that they might be wrong made markedly better choices.

Rather than thinking of being wrong as a sign of stupidity or ignorance, we should see it as a sign of curiosity, openness to new information, and, ultimately, intelligence. In an increasingly complicated world, the willingness to revise our views is more critical than ever.

In the food sphere, we are inundated with information from every direction promising cures for all manner of ills, from superfoods that protect us from disease to diets that help us live long and happy lives.

The latest scientific discoveries are amplified by the news and social media and then twisted and distorted until they bear little resemblance to the actual findings of the scientists who conducted the research.

In this way, nutrition studies showing vague associations between some food, ingredient, or supplement and heart health in mice are promoted on the news and on social media as critical findings for public health or even miracle cures.

Open Minds

I imagine many readers nodding along with the advice that we should be intellectually humble and that we should change our minds when we learn new facts.

If I posed the question, “Do you consider yourself open-minded,” what would you say? I imagine that nearly 100 percent of readers would agree that they are open-minded. That’s the kind of person who reads an article like this, after all.

Now ask yourself: When was the last time you changed your mind? Was it last week, last month, or maybe last year? Could it be that you can’t actually remember the last time you changed your mind about something important?

All of this begs the question, “Is it possible to be open-minded if you never change your mind?”

When we were children, we were exposed to new ideas and experiences all the time, and we frequently changed our minds as a result. We were encouraged to do so. In high school and college, we were taught to challenge our assumptions and to ask questions of ourselves and others. Instead of being given the answers, we learned how to seek out knowledge. Changing our minds was a sign of growth and development.

But eventually, we grow up and find a career. Our circle of friends becomes fixed. Perhaps we get married, have children and settle down. Whether it happens in our twenties, thirties or forties, at some point the rate at which we change our minds begins to slow and, for some, to practically stop. Rather than spend time searching for knowledge that challenges our beliefs, we look for facts that support or defend them.

The above quotation is often attributed to philosopher and psychologist William James, but just because the internet says he said it, doesn’t make it so.

As we get older, it becomes less comfortable to change our minds because we have become so invested in our old beliefs. We have surrounded ourselves with people who believe the same things that we believe. Our jobs may even depend on, or be a reflection of, our beliefs. This means there would be a cost associated with changing our minds. Better to hang on to a silly belief than to give up on an important friendship. Too often, we choose habit and comfort over growth and knowledge.

Strong Opinions, Weakly Held

There are a lot of strongly held beliefs in the food world. It only takes a few minutes on social media to find people with views on pretty much everything. Some people swear by the Keto Diet, others are followers of Atkins. Clean eating is still the rage among many, while believers in cleanses and intermittent fasting are only too eager to share the latest research supporting their dietary choices.

Following a diet or way of eating that works for you is not the problem. There are many ways of eating a healthy and nutritious diet, though we need to keep in mind that for a diet to work it must work not only for days, weeks and months, but for a lifetime. For many, diets are like fashion—they change with the seasons.

So how do we open ourselves to new information without getting swept up in the latest fad?

Rather than throw up our hands and give up on finding real solutions, the answer may be to have “strong opinions, which are weakly held.” This is the advice of futurist Bob Johansen from the Institute for the Future. Strongly held opinions give us the confidence to be decisive and make important decisions. Weakly held opinions are equally important because that means you are not too attached to what you believe. Being too attached to ideas undermines our ability to see and hear evidence that conflicts with our opinions.

While Jeff Bezos may think of flexibility of the mind as a trait of the smartest people, it reminds me of the difference between smart people and wise people. Smart people are those who know a lot, but nonetheless they sometimes make bad choices, because all people sometimes make bad choices. Wise people are those who learn from their mistakes and make better choices going forward. You don’t have to be a genius to be wise.

In the struggle to make better choices, our brains are sometimes working against us. Our biases often lead us in the wrong direction, particularly when it comes to food. Fortunately, we can do something about that. My book, Why smart people make bad food choices? lays out many of the ways our brains trick and mislead us. Awareness of these biases and cognitive errors will greatly reduce the mischief that they cause in your life.

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Lucy adds a powder to her water each afternoon. Hayley and Khala put a scoop in their daily smoothie. Garland swallows his whole. I shake and chug.

Supplements in their many forms – packets, powders, pills, and drinks – crowd our medicine and kitchen cabinets. In fact, in 2021, 87% of us took at least one supplement – an almost 25% increase from 2013, according to Mintel‘s Vitamins, Minerals and Supplements Trends report.

Furthermore, almost a third of us stock up on specialty supplements, like probiotics and powdered veggie blends, many of which come recommended by nutritionists, friends, and our social media feed. But how can we tell if they’re actually doing something?

Does a quick nutrient fix even exist?

And, if so, which type is most bioavailable – or ready for our bodies to absorb and put those nutrients to immediate use? And – here’s the million-dollar question – can they really be as effective as their claims boast, like eating six servings of veggies a day in just three capsules?

I spoke with Dr. Dennis Savaiano, Professor of Nutrition Science and Director of the Purdue Clinical Research Center at Perdue University to get some answers. His knowledge is steeped in nutrition research, including the digestion and absorption of nutrients, and includes conducting numerous trials and peer-reviewed studies in this field.

The interview with Dr. Savaiano brought my brain back down to sea level after succumbing to over-optimism in a quick and easy health solution.

Simply put: there’s no magic elixir for long-term health.

All of these nutrients – vitamins, minerals, and specialty ingredients, like probiotics – require different modes of absorption in our system. As an example, the below chart demonstrates some key differences in vitamin absorption.

More broadly, some nutrients need water, others require fat. Some can only be absorbed when ingested with another nutrient, others may not get absorbed at all and just exit our bodies. Some need to be ingested multiple times a day to be effective, others require very careful dosing.

And, to make matters even more complicated, each one of us has a vastly different digestive system; what is easily absorbed for you may require a different diet or mode of ingestion for me. So when it comes to evaluating effectiveness, it’s pretty hard to make claims like having the best bioavailability on the market when test subject results vary so greatly.

Still hoping for a half-potent elixir? I get it. I have those days when I’m running around like a multi-tasking triathlete and eating anything I happen to stumble into between errands. And I, too, have drank my green drinks, hoping for some corrective measure to magically happen. But here’s the thing: supplements need a balanced diet to be properly absorbed in your body.

Food & fiber as medicine

What’s easier about going straight to the source is that whole foods naturally have the complement of nutrients to maximize nutrient absorption. For instance, many meats have the essential proteins that transport and absorb heme iron, the source of 95% of our body’s functional iron, making the direct source far more effective than taking a pill. And avocadoes, a source of heart-healthy omega-3 fats, naturally have fat-soluble vitamins E and K – it’s hard to find a better nutritive complement than that.

And another critical differentiator between supplements and food? Fiber.

Fresh produce naturally has fiber that aids in absorbing many key nutrients and is frequently a missing component in supplements. And when you eat a variety of fiber derived from fruits and veggies, your body absorbs nutrients even more efficiently.

More specifically, soluble fiber is particularly effective at slowing down digestion so your intestines have time to absorb more of the nutrients you previously ingested. As opposed to insoluble fiber, soluble fiber dissolves in water and is found in whole grains, nuts, seeds, beans, and some fruits and veggies.

So if you want your body to get all the vitamins and minerals out of your food, like the ones shown below, be sure to couple them with high-soluble-fiber foods, like oats, black beans, spinach, and pears.

An added benefit of eating more fiber? A boost in the production of T-cells, a key part of our immune system health, including our system’s response to a Covid infection. You can read more about that here.

Bigger picture on health

What can we do right now to make our body ready to absorb more nutrients? Try out Dr. Savaiano’s simple recommendation: start filling half of your plate each meal with whole fruits & veggies (fresh, frozen, and canned are all great options).

When we eat whole foods, especially veggies and fruits, we feel fuller because of its high fiber and water content. We are more likely to reap the benefits of any supplements we take, are less likely to overeat, and, over time, make better dietary decisions.

On the other end of the nutrient-density scale is processed food, which leaves us hungry while nutritionally starving our body. This includes products touted as healthy or wholesome, like yogurt with added sugars, energy or protein bars, granola and granola bars, and really any kind of crunchy snack. When you eat products like these, supplements don’t stay in our body long enough to be properly absorbed. Instead, reach for a handful of nuts, an apple, or sprouted-grain toast topped with some almond butter.

So with a balanced diet, is there still a need for supplements?

High-quality supplements generally can’t hurt when, of course, taken with an already balanced diet.

Supplements can help fill any nutritional gaps that you’re not getting, like vitamin C or magnesium. And if you select your supplements based on the FDA’s nutritional guidelines, keep in mind that many of those daily value recommendations, like the ones seen on nutrition labels, come from dated studies that exclude more recent findings.

For instance, a meta-analysis of over a million Covid patients showed that those who had low vitamin D levels were statistically more likely to end up in the ICU for Covid or have respiratory distress. An increased intake of vitamin C and zinc have also demonstrated decreases in Covid severity, but findings like these have yet to be reflected on our nutrition labels.

If you go the supplement route, try sticking with a no-added-sugar veggie powder-based supplement to accompany your fiber-rich meal so you’re able to ingest both water- and fat-soluble nutrients for better absorption. We like Greens First and Athletic Greens, as products like these have a higher concentration of antioxidant-boosting polyphenols and have third-party verification of their efficacy. If protein powder is your go-to product, go for it…but if it’s plant-based, make sure to check its heavy metal toxicity.

And always check with your doctor before taking anything new – some of these can have harmful interactions with certain medicines and health conditions.

But most importantly, fill that plate up with greens. Need some help? Try some of our veggie-heavy recipes!

Steak & Veggie Soup  |  Spicy Sausage with Veggie Orzo  |  Healthy Breakfast Wrap  |  Pan-seared Salmon with Broccolini and Spaghetti Squash  |  Keto Mahi Mahi with Cauliflower Rice and Brussels Sprouts  |  Turkey Sausage Lentil Pasta with Veggies  |  Clean-out-the-kitchen Quiche  |  Strawberry Salad  |  Roasted Broccoli

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Published in the George Institute for Global Health, an international team of scientists studied the fat consumption of a considerable cohort of 60-year-olds in Sweden — one of the world’s largest dairy-producing and consuming countries. They did so by measuring blood levels of fatty acids found primarily in dairy foods. Researchers followed the group for almost two decades, observing circulatory events, strokes, and heart attacks.

The Findings

Researchers discovered that those with high levels of dairy-derived fatty acids had the lowest risk of cardiovascular disease. This data, combined with 17 other studies out of the U.K. and Denmark, aggregated 43,000 participant results to amass these significant new findings.

They were sure to note in their findings that it was difficult to isolate all variables, such as lifestyle, dietary habits, and other diseases. Furthermore, results certainly have influences of factors other than dairy, so further study is needed to better understand the full impact. But the lead author and researcher out of George Institute for Global Health, Kathy Trieu, detailed that dairy foods, especially fermented products, are beneficial for heart health.

A lecturer at the Department of Health and Nutritional Sciences at Ireland’s Institute of Technology Sligo, Brian Power, made a thought-provoking statement that should make us all question sweeping health recommendations: “[this study should prompt us to] rethink what we think we know about food and disease.”

Dairy Fat and Heart Health

Dairy fat contains over 400 different types of fatty acids. Two crucial fatty acids are C15 and C17. These both contain Milk Fat Globule Membranes, or MFGMs, which have been proven to lower type 2 diabetes risks.

With cardiovascular disease killing upwards of 350,000 people every year in the U.S. alone, it is no wonder scientists and researchers continue to study the various roles that food, and specifically fats, can play on heart health. A notable study out of Sweden looked closely at the relationship between fatty acid biomarkers in blood samples and cardiovascular disease.

Ultimately, in conjunction with numerous other studies, they discovered that the higher the dairy fat intake, the lower the risk of cardiovascular disease. Now, this doesn’t mean run out and eat cheese for three meals a day. But what it does mean is that previous recommendations to transition to vegan, non-dairy or dairy-alternative diets are antiquated.

Fermented dairy produces gut benefits, too

Fermented dairy products contain safe-to-eat bacteria that can produce what are called short-chain fatty acids (SCFAs). The benefits of SCFAs cannot be overstated—they can reduce inflammation by decreasing the risk of heart disease and blocking cholesterol production.

SCFAs’ intestinal barrier supports healthy mucus production and colon health and provides an energy source for microbiota to conduct essential signaling functions for efficient digestion.

Dairy and its role in cancer prevention

While not part of this notable study’s findings, dairy has also been shown to play a role in the reduction of cancer onset. As we know, cancer risks are strongly impacted by our diet. It is important to note that the studies performed on the relationship between cancer and any food group are correlational studies, meaning that they use statistics to estimate the relationship.

Colorectal cancer, one of the most common types of cancer worldwide, has been studied numerous times, with most studies indicating that eating dairy may reduce the risk due to its makeup of calcium, vitamin D and lactic acid bacteria (a fermented food!).

The casein and lactose contained in milk may increase the calcium bioavailability to the body, making its range of protective benefits more easily accessed. Furthermore, the short-chain fatty acid, butyrate found in milk, may also serve as a protective mechanism against colorectal cancer.

While there has been talk over the past year about dairy having a relationship to the onset of breast cancer, no studies have been substantiated to support this claim. In fact, after aggregating 20 of the more prominent studies, the Susan G. Komen Institute conducted a pooled analysis and confirmed that there is, in fact, no link between dairy and breast cancer risk.

What to eat to increase dairy fat in a healthy way

Continue reading about the benefits of Fermented Foods here.

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You’re at a baseball game and throw some sauerkraut on your hotdog. You’re dashing between meetings, and you grab a yogurt to tide you over until lunch. You’re sitting down to relax after a long week and grab a little wine and cheese. Each of these tangy products are made using fermentation and contains live bacteria that can improve your health.

Fermented foods and your health

Your gut is teeming with healthy bacteria, creating a unique microbiome that some researchers refer to as our body’s “second brain”. Our other brain is the enteric nervous system which controls the entire gastrointestinal system. Weighing only 2.2 pounds, it’s a bacterial ecosystem swirling around our intestines, brimming with flora, bacteria, archaea, and yes, even viruses. Our hardworking microbiome helps us digest our food, boost our immune system, and allow our bodies to absorb much-needed vitamins from food.

When we don’t have the right balance of gut microbes that meet our body’s specific needs, then we are more prone to chronic disease, from gastrointestinal issues to neurological, cardiovascular, and respiratory illnesses. The Journal of Experimental Medicine reports increasing gut probiotics can help improve gastrointestinal conditions like diarrhea, inflammatory bowel disease (IBS), and liver disease. Scientists also point to the increase in probiotics that can help other chronic conditions ranging from gastrointestinal inflammatory, neurological, cardiovascular, and even respiratory illnesses.

Fermented foods with live cultures are like a multiplier for microbiomes. They have been shown to help us increase the amount of “good bacteria” and probiotic material (12 strains of bacteria grown together) in our gut. When a fermented food with live cultures hits your belly, it releases healthy bacteria and enzymes that make the flora in your digestive system more efficient at synthesizing nutrients. We want those probiotics to stay healthy!

But fermented foods’ superpowers don’t stop there. Scientists have found that probiotics in some fermented foods also help reduce inflammation in the body. Inflammation has been tied to a host of metabolic and autoimmune problems. The NIH also has some promising studies showing the fermented probiotics can have a positive impact on our nervous system and improve mental health. By adding fermented foods to your diet, some scientists are finding it can also help with weight loss.

Are all probiotics the same?

All probiotics are the same if we follow the definition laid out by an international panel of experts at the Gut Microbiota for Health World Summit in 2001 and 2014.

Scientists all agreed a probiotic is a live bacterium that confers health benefits when consumed in the right amount (the “right amount” is still being debated). A probiotic is only a probiotic if it can confer some type of health benefit to humans when consumed.

Robert Hutkins is a professor of Food Science at the University of Nebraska-Lincoln. He has spent his career studying bacteria in fermented foods and what does and does not impact their ability to survive in our gastrointestinal tract. Hutkins wants people to take the definition of probiotics seriously – especially when it comes to fermented food. Not every fermented food contains probiotics.

We were surprised to learn that the fermentation process of making certain foods can actually remove the live culture and its associated health benefits, thus losing its probiotic component. That’s true of wine, beer, and canned sauerkraut – although there may be other health benefits from eating them.

Hutkins says foods like yogurt, most cheeses, kimchi, and non-heated sauerkraut contain probiotics that can positively impact your health.

How much fermented food is enough?

The experts behind Harvard Health say there is no guidance or data on how many probiotics to consume in a day, and therefore no scientific advice on how much fermented food we should eat. Some experts argue that fermented foods shouldn’t be singled out but rather included in an overall healthy diet.

Lori Zanini, a spokeswoman for the American Academy of Nutrition and Dietetics, says about two to three servings a day of fermented foods should suffice. But, like anything, too much of a good thing isn’t always so good. Experts warn too many fermented foods in your diet could cause gas, bloating, and other gastrointestinal issues.

Sharon Flynn is the author of Ferment for Good: Ancient Foods for the Modern Gut and is considered one of Australia’s leading experts on fermented food. She says, like anything, it is possible to overdo it on fermented foods. But, Flynn notes, “You’re more in danger of having poor health from not including these things in your diet than you are from including them.”

Help with Leaky Gut Syndrome?

One of the common ailments of the western diet is something called “leaky gut syndrome”. Scientists have found that microbiomes in our gut are changing from what our ancestors had, which is not necessarily a good thing. Thanks to better hygiene (a good thing) and a western diet rich in processed food (not as good), there’s an imbalance between the good and harmful bacteria in the modern gut. If this persists, it can weaken the walls of our intestines and leak its content into our bloodstream (definitely a bad thing). That condition, leaky gut syndrome, can lead to a host of bad health outcomes. Scientists now believe it could contribute to everything from Alzheimer’s disease to schizophrenia.

But Harvard scientists believe more fermented food could be the answer. Dr. David S. Ludwig, a professor of nutrition at the Harvard T.H. Chan School of Public Health, says, “most societies throughout the world and throughout time have included fermented foods as part of their diet.” It started as a preservation process: cabbage left in your fridge will go bad after about a week. If you convert it via fermentation to non-processed sauerkraut (a.k.a. not canned), it seems like it can last forever.

Thankfully food growers and producers have long recognized the benefits and popularity of fermented foods with live cultures. They’re found in almost every culture and cuisine. Historians have found signs of the fermentation process in food dating back to 7000 BC – making it likely this process has been around as long as humans.

The Process

Do food producers still use ancient processes to ferment food today? Many still do, especially in certain cultures. Some people do it at home through canning and pickling from their own fruits and vegetable gardens.

Before refrigeration, fermentation would be one of the only ways to preserve food. If you lived in ancient or medieval times, fermented foods were less likely to make you sick. It’s why most people drank beverages like beer or malted water rather than water up until the 1900s.

The term fermentation comes from the Latin fervere – which means to boil. It’s also where we get the word fervor and fervent – meaning excitable and easily worked up. And that’s a great way to think about the chemical process behind fermentation.

Fermentation is a metabolic process that takes sugars and converts them into alcohol or acid. It removes energy from carbohydrates without oxygen.

Fermentation is also known as “culturing” – you can watch this 3-minute video to learn more about this process.

Looking beyond yogurt

Today, there’s is an increasing variety of fermented foods landing on our grocery shelves every day. We’re not limited to kombucha and sauerkraut (although at D2D, we like both).

Here’s a list of some uncommon, fermented foods starting to pop up in our local supermarket. And here’s a website exploring the vast array of fermented foods across the globe.

• Natto
  • Fair warning here: most people say natto is an acquired taste. While rarely eaten in America, it’s a popular food item in Japan. It’s traditionally made by wrapping boiled soybeans in rice straw, which naturally has the “good” bacteria “bacillus subtilis” on its surface.
  • But what does this unique fermented food taste like? It’s been described as having a “slimy, sticky, and stringy texture” with a pungent smell and a nutty flavor. In Japan, it’s served over a bed of rice and topped with soy sauce, mustard, chives, and other seasonings.
  • You can find a list of natto recipes here.
• Kombucha
  • Kombucha is growing more popular in the United States. The beverage can now be found on more grocery store shelves. It begins with a base of green and/or black tea. Sugar is then added to the brewed tea and white vinegar or previously made kombucha for an acidic base. Brewing kombucha also requires a SCOBY, short for “symbiotic colony of bacteria and yeast.” And, don’t worry too much about the sugar used for the fermentation process, most of it is burned off by the time the product gets to the shelf, but check the labels to make sure extra sugar wasn’t added at the end process.
  • Check out how to make kombucha tea at home.
• Kefir
  • Another item now regularly found on grocery stores shelves in America. Kefir is teeming with probiotics and good bacteria that can make your gut sing. It’s a drinkable yogurt but tangier and higher in probiotics than what’s traditionally found in supermarkets. It’s fermented by taking kefir cultures and adding them to a milk product, and letting it ferment for a day. Watch for the sugar content in some brands, though.
  • How to make homemade Kefir.
• Tempeh
  • Tempeh is a soy-based product that tends to be popular with vegans and vegetarians because it has vitamin B12. It is also a complete protein, meaning it has all nine essential amino acids needed for healthy bones and bodies.
  • Check out this marinated peanut tempeh recipe.
• Miso
  • Miso is another culinary delight from Japan but more common in the United States than natto. Like natto, it’s made with boiled soybeans, but instead of being fermented using rice straw, it’s combined with molded rice and salt.
  • Easy Miso Salmon
• Kimchi
  • Korean cooks use kimchi in almost every meal. Kimchi, unlike other fermented foods, can be made in different ways. It usually contains a comb of some type of vegetable (often cabbage) and garlic, ginger, chilies, and/or fish sauce.
  • The most famous dish is known as Kimchi Jjigae (or Spicy Kimchi Stew). Recipe here.

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It’s no secret that poor dietary habits have real – and unpleasant – consequences. But what can be done? What’s the best approach to helping people everywhere make better food choices?pr

What’s going on in the U.K.?

U.K. restauranter, Henry Dimbleby, was commissioned by the U.K. government to independently review their entire food system. While it began as an analysis of the strengths and weaknesses from farm to fork, they particularly focused on issues of hunger and ill-health brought about by Covid. Their National Food Strategy was written as an extensive analysis of the various food issues facing consumers, along with a set of specific policy recommendations designed to deal with them.

The “Dimbleby Report” has brought to light the already heated debate on the “right” food policy for a modern world. One of their recommendations was to put a sugar tax on foods since too much sugar can contribute to obesity and poor health. As the report notes, junk food contributes to 64,000 deaths each year in the U.K. In the United States, medical expenses to combat obesity total over $150 billion, sometimes reaching $210 billion a year. The report suggests simple economics as a possible solution, in the form of new taxes on the sugar and salt common to unhealthy food.

The U.K. also recognized that the answer to decreasing obesity doesn’t lie in one simple approach to food policy. It demands a comprehensive set of tools for leading citizens to a better, healthier future – one that accommodates the nutritional and economical needs of people and the maintenance of a sustainable food system.

U.K. Prime Minister Boris Johnson immediately announced his opposition to the tax proposals. And in the United States, critics of the “tax the sin” approach pointed to the controversial results of similar attempts to tax sugary drinks. So that leaves us with one question: What works best to create consumer behaviors leading to healthy people: a punishment or a reward for better decision-making?

The National Food Strategy Report – The Evidence, July 2021.

What is a sugar tax?

A sugar tax is a surcharge that’s levied on sugary foods and beverages, including soda, candy bars, cereal, etc. The Dimbleby Report is also considering a salt tax, designed to reduce the consumption of chips and other salty snacks and junk food.

There are different ways to impose this tax, including taxing per ounce or adding a percentage of the cost. Ireland imposed a soda tax in 2018 with 30 cents per liter added to any sugary drinks with more than eight grams of sugar per 100ml.

The Dimbleby Report proposes a tax of about $4 US per 2.2 pounds of sugary and salty foods. This kind of tax would raise over $4 billion US. But where will the money go? It said that some will provide fruit and veggies to low-income communities, but how realistic is this?

And who is this tax targeting, realistically? It’s no secret that sugary, salty, processed junk foods are cheaper than fresh fruits and vegetables, making them staples for low-income consumers. For example, a Mediterranean meal for two of salmon, quinoa, and broccoli could cost up to $20 or more. While a box of mac and cheese for two only costs as little as 98 cents.

Could it actually work?

Simply put, maybe. It could work in the short term if the tax was high enough, but no one wants that. Philadelphia imposed a tax on sugary drinks that increased their prices by almost 2 cents per ounce. Researchers found that the purchasing of these taxed drinks went down 39%. They also found that there was even more of a drop in neighborhoods with higher rates of chronic diseases.

However, only two months after the tax was put into effect, both grocery stores and distributors announced that they had to start cutting jobs and laying off employees because of the drop in sugary drink purchases. Pepsi laid off almost 100 employees and blamed the tax for it. It was also unclear if people were traveling outside the city to avoid the tax.

The city of Philadelphia faced even more trouble in 2016 when the American Beverage Association, several business owners in Philadelphia, and others filed a lawsuit against the tax because it went against the “Tax Uniformity Clause.” The case was dismissed in the end. New York even attempted to put a similar law in place to tax sugary drinks, but lost in court.

A study published in the British Medical Journal in 2013 estimated that a 20% tax would lead to a reduction in the prevalence of obesity in the U.K. of 1.3%, or around 180,000 people, with the greatest effects occurring in young people. They also reported that there would be no significant differences between income groups. But I wonder…how?

There is also a parallel here to tobacco taxes. Currently, the federal cigarette tax in the U.S. is $1.01 per pack. Despite this sizeable added cost to the consumer, there are still over 34 million adults and 1 million teenagers who smoke in the U.S. If people are still buying cigarettes now, even with this astronomical tax, do we think they won’t pay a little more for a candy bar, a bag of chips, or a bottle of soda?

Also, using a tax to persuade people to quit smoking is much different than using it to take food away from those who may not be able to afford anything else. The study above states taxes will work especially with low-income communities, but is our goal really to punish people for making food choices that sometimes are the only ones that can make?

What’s ‘the carrot’, then?

In lieu of a tax, a strategy proposed in 2020 by the U.K.’s Department of Health and Social Care was designed to decrease obesity and help the population fight Covid-19. This is similar to Chile’s successful campaign to combat obesity. With Chile’s stop-sign method, consumption of sugary drinks decreased by about 25% in the first 18 months.

This all-channel strategy included:

• A ban on advertisements for junk food before 9pm online and on television
• Ending “BOGO” sales in grocery stores on unhealthy foods
• Displaying calories on menus
• Showing calories for alcoholic drinks
• Expanding weight management services through platforms, like self-care apps
• Putting nutritional information on the front of food packages with a ‘traffic light’ system to encourage consumers to make healthier choices

Would a stop sign stop you? The Chilean Food & Advertising Law in effect, as shown within red circles above.

What are some other solutions?

There are solutions that don’t involve punishment or telling people what to eat. Here are some possible solutions to decreasing the obesity rate:

1. Using an app to incentivize consumers to choose healthy foods. Boris Johnson proposed an alternative to Dimbleby’s report that includes creating an app consumers can use. When consumers make healthy food purchases, like fruits and veggies, they’ll accumulate points on the app. The points can then be used for discounts, free tickets, and more rewards. The app will also track calorie consumption and physical activity.
2. Labeling policies have been shown to lead to greater impact than federal policies in Latin America. For example, Chile imposed a “stop-sign” method, where unhealthy foods had a black stop sign on them to decrease purchasing. In just two years, it led to a 24% decrease in the consumption of sugary drinks.
3. Making fruits and vegetables cheaper and easier to prepare. Along with the sheer cost of fresh fruits and vegetables, some families also don’t have the time to cut, peel, and prepare. Cheaper and more accessible frozen and pre-chopped produce could allow consumers to purchase them.
4. Early Education. Of course, the best way for consumers to eat healthier is through education. Knowing that we need to eat to be healthy and live a long life is incredibly important and should be taught at a young age. This is why we’ve partnered with the Farm Journal Foundation on an education initiative to teach students about nutrition, global food, and agriculture.
5. Ending BOGO sales. We don’t really see many ‘buy one, get one’ sales on produce, but a lot on chips, candy bars, and other snacks. By ending sales of unhealthy foods in grocery stores, consumers may be less likely to purchase them or purchase as much.
6. Advertising Policies. Creating stricter guidelines for junk food and sugary drink advertisements may also decrease consumer purchasing. It is the old, ‘out of sight, out of mind’ trick. If we don’t see junk food, we’ll be less likely to think about it and crave it, therefore we won’t purchase it as often.

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I am currently in my seventh month of pregnancy and have been reading allll things baby! I was reading about baby anatomy and came across a section on the makeup of beneficial brown fat they have at birth.

Brown fat? What in the world is brown fat? I thought all fat was a sort of a whiteish/yellow and something you wanted to have as little of as possible? As I dove deeper into my studies, I found that brown fat not only serves a critical purpose for infants, but plays a role in the long-term health of adults. And there are even certain foods we can eat to increase our brown fat.

Brown Fat vs. White Fat

When you were born, your fat stores were made up of primarily brown or beige fat. This type of fat is packed with mitochondria – the cell’s powerhouse – and helps to burn energy. When babies are newly born, they need this fat for protection from hypothermia. This is why you rarely see a full-term baby shiver — they have plenty of brown fat to keep them warm.

As you move into your adult years, your brown fat sheds. However, one study published in the New England Journal of Medicine found that thinner adults tend to have more brown fat than heavier people. While brown fat may dissipate with age, Harvard Medical School discovered another type of fat, beige fat (so attractive to think of), more abundant in adults and serves a similar purpose as brown fat. It is typically interspersed with white fat tissue but contains the same protein found in brown fat (UCP1), which helps burn calories and generate heat. Beige fat could be critical in weight control and chronic illness prevention.

Why do we care what color our fat is? White fat, or white adipose tissue (WAT), is associated with serious health conditions like obesity, diabetes, and heart disease. White fat stores energy and comprises one large lipid droplet or one sizeable single fat droplet.

Brown and beige fat (BAT), however, contain many tiny lipid droplets, as well as a high number of iron-rich mitochondria, which gives it its brownish tint. Brown and beige fat can generate heat by burning fuel from the white fat energy stores. Since too much white fat causes health issues like chronic inflammation and metabolic syndrome, brown fat has the potential to use your white fat for energy and reduce inflammation at the same time.

Once I have this baby, I would certainly love a way to boost my levels of brown fat to burn calories and cut down on some white fat stores that I’ve accumulated during pregnancy. But will the baby be the only one with brown fat among the two of us? Not necessarily. There may be ways we can boost our beige fat, which can help decrease our white fat by altering WHAT and HOW MUCH we eat, exercise, and sleep.

Apples and Turmeric: Your new afternoon snack

Curcumin is a major component found in the spice turmeric. According to studies, curcumin, as well as capsaicin, resveratrol, green tea, menthol, and fish-derived Omega-3 fatty acids, all play a role in what scientists call the activation of BAT, or otherwise known as the browning of WAT.

The University of Iowa found that apples can also play a role in WAT browning.  It was determined that the ursolic acid in their peels (what gives it its shine!) could also boost brown fat.

Hungry? Eat! Or Say ‘Hello’ To More White Fat

Hunger is an interesting thing. Every person from birth (yes, still learning a lot about babies!) has hunger-regulating neurons in their brains that we rely on to tell us when we are hungry and when we are full. But these neurons serve another purpose, as detailed in a Yale School Of Medicine mice study. This study illustrated that these neurons also encourage white fat to turn to brown fat.

Alternatively, and in support of this, another study found that eating too few calories prevented white fat from turning into brown fat as the body sought to store the energy in case it needed it for later, as the calorie intake signified that there might be times when food is not available, and energy stores are necessary. Ultimately both studies concluded that eating just enough to satisfy your hunger is critical in promoting the action of these neurons to turn your white fat to brown fat and avoid accumulations of new white fat stores.

Exercise, exercise, exercise!

This may seem like an obvious recommendation, but there is more to the story than just burning calories. One animal research study published in Disease Models and Mechanisms suggests that working out triggers the release of an enzyme called irisin. This compound works similarly to the above-listed compounds by prompting white fat cells to convert to brown fat when released.

Even more recent research from the American Diabetes Association discovered that the irisin released when exercising can prompt the browning of fat in men specifically, with the browning power continuing to increase over the course of 12 weeks.

Get your fat-burning beauty sleep on!

Melatonin is a fascinating hormone. It is responsible for regulating your sleep-wake cycles (another chapter in my baby book!), but it can also help increase the presence of brown and beige fat. As found in the Journal of Pineal Research, stimulating your natural melatonin by maintaining healthy sleep patterns can aid brown fat in its calorie-burning capabilities.

So be sure to get eight hours of sleep per night, avoid screen time before bed, and seek melatonin-rich foods like cherries, almonds, and tomatoes.

Chill Out! No, really…turn the temp down

While it is still a balmy summer now, there may be an opportunity for you to burn some fat when the temperature drops! What do I mean? One study out of the Journal of Clinical Investigation studied twelve men with what they considered to be lower than average amounts of brown fat.

The subjects were asked to sit in a 63-degree room for two hours per day throughout the six-week period. These men burned an extra 108 calories in the cold than they did in average temperatures, and after the six weeks were up, they were burning an extra nearly 300 calories per day in the cold. Researchers concluded that exposure to these lower temperatures increased the activity of a gene that converts white fat to brown fat.

New Frontier: Gene Editing

Research has recently found that gene editing can transform the fat we store in our bodies from white to brown. Genes have been identified that can order our fat cells to burn energy rather than store it. We can edit these genes in the future to treat obesity.

The science behind this is pretty cool! Or at least I think so—learning all about how my body and my baby’s body functions has been a very cool research mission. As we know, our body digests protein, fat, and carbohydrates and turns them into amino acids, fatty acids, or glucose. We tend to convert fat into fatty acids, which are either used immediately or directed to be stored. The “storage” process, or accumulation of white fat, occurs when you eat too many calories or too few and make your body think it may starve.

Dr. Yu-Hua Tseng, out of Harvard Medical School, took fat cells from the neck and, using CRISPR-Cas9 technology, inserted a molecular “switch” into the DNA of these white fat cells. The switch turned on a gene called UCP1. In brown fat, this gene functions in the mitochondria to churn out heat and burn energy. When this switch was inserted, it boosted 20 times the amount of protein that the UCP1 gene made. This newly switched-on fat cell (or what they called HUMBLE) was then inserted into mice. At the end of the study, HUMBLE cells communicated with existing brown fat to release chemical signals telling the mice’s tissues to take up more blood sugar and burn more energy.

This is promising for future disease-fighting research in that it may be a treatment for obesity and people with diabetes, given its blood sugar uptake capabilities. Tseng said she could imagine doctors removing patients’ fat cells, editing their DNA, and returning the cells back to the person. She says it’s “almost like waking up your fat cells to boost your glucose metabolism.” For now, however, more research is needed, and side effects need to be studied.

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Food Trends on Social Media

Social media is a space for finding trends: music, videos, life hacks, fashion, food. On Instagram, there are over 3 million posts containing #avocado, 1.7 million with #kale, and over 1 million with #quinoa. Just a few years ago, we had never even heard of some of these, let alone labeled them as healthy, trendy, or superfoods.

Pinterest’s “food and drink” category has long been a hotspot for millions of popular recipes, videos, and photos. Facebook and Twitter, of course, contribute their fair share as well, escalating the White Claw viral craze in 2019 that led to a national shortage, and also the Twitter feud between Popeyes and Chick-fil-A.

More recently, the feta pasta recipe craze on Tik Tok led to empty feta shelves at grocery stores. And these are just a couple of examples that demonstrate the power of social media on our food distribution systems.

Now, if social media can do all this with food, imagine what they can do to our minds. With an overabundance of information on nutrition, health, and food all in one place displayed in fun and memorable ways, it’s no surprise that more people are getting their health information from social media than ever before.

Viral Nutritional (Mis)information

What’s worrisome is that social media can also spread information on nutrition just as fast as it causes disruptions in the food supply chain. I noticed it first-hand when I couldn’t find feta at my local supermarket during the height of the TikTok’s pasta craze.

Since the start of COVID-19, many users have been taking to Tik Tok to share what they eat and why and encourage others to do the same. For example, keto and low-carb are two huge trends on social media right now. Eating in a calorie deficit, meaning eating fewer calories than what you’re burning off in a given day, is another.

Almost every other video I see in my feed pertains to one of these categories (I take partial blame because clearly, the algorithm knows what videos I stay on). And while I know my body needs both carbs and calories, some people don’t understand that, and they could easily take to the wrong diet.

Many registered nutritionists and dietitians also have accounts on these platforms, intending to inform users of what’s true and not. One account, @NutritionalSarah, drives home the research behind a well-balanced diet and even answers questions her followers have on food. She follows more of an intuitive-eating diet, meaning she feeds her body what it wants without counting calories or macro and micro-nutrients.

Is This Filling the Education Gap?

A report released in July 2020 from Tufts University’s Federal Nutrition Research Advisory Group said that one of the reasons we are facing a health crisis in America is because there’s a lack of education on nutrition. There are two reasons for this. First, there are so many diet trends popping up that it’s hard to keep track of what’s right and wrong. Should I start Keto or Paleo? Should I start eating vegan? Should I only eat plant-based? The list goes on and on.  Second, there’s no governing unit at the federal level to oversee what research is being done and how to get the science to consumers.

Experts at Mintel say that health was the top priority of many Americans in 2020. It led to an increase in demand for nutritious food and drinks as many wanted to strengthen their immune systems in the wake of COVID-19. And, Mintel states, the demand for educational food facts is predicted to continue growing over the next couple of years.

Since the beginning of Covid, many of us actively seek out legitimate health information to increase overall health and well-being during this stressful time. But how can we be sure our sources of information and inspiration are valid, and not just fluff or, even worse, flat-out dangerous to our health?

The “Influencer-Turned-Nutritionist”

Many of the people online who influence our diets and the foods we eat are not nutritionists or doctors. Social media platforms, especially Instagram and Tik Tok, are dominated by celebrity influencers or just attractive people who steer others toward specific trends, foods, clothes, and more.

These influencers post more “nutrition” information than ever before, including promoting specific diets, foods, and drinks to their followers without providing fact-based information. Many of them are paid by partners and sponsors to post positively about products. For example, the Kardashians are paid by Fit Tea to say they drink the tea every day to achieve their desired figure.

But sometimes nutrition misinformation is not entirely the influencer’s fault. Their followers crave a role model to follow, especially for what they eat every day. Are you plant-based? Do you consume dairy? And should I follow the same diet?

As we learned from Jack Bobo, our brain has a strong tendency to take in selective evidence to confirm our existing beliefs. This is called confirmation bias. Also, we are bombarded with information that is both confusing and fearful. Jack Bobo also points out that when it comes time to make a decision, our brain is in overload and takes the easiest path possible to decide.

Especially for those who are easily influenced, copying others on social media is the same as mimicking whatever the popular girl did in school. Just as we thought she had it all figured out, we believe the same of influencers. Finally, it’s hard to know the difference between someone who studied the subject and someone who did not.

Examining Influencers in the Nutrition Realm

Here are some of the internet’s most popular influencers-turned-nutritionists:

1. Janelle Rohner – Janelle is both Instagram and Tik Tok-famous, with over 4 million followers. At first, she was your one-stop shop for all things keto. But now, she is gaining fame through much more. Recently, she’s promoted swapping every carb with bell peppers. And she also eats cucumbers dipped in Stevia instead of watermelon.
2. The Kardashians – I know we already mentioned them before, but it’s worth doing so again because they’re paid to promote many different “nutrition” remedies. Not only were they paid to sell Fit Tea, promising to make women skinny by just drinking a cup a day, but they also endorsed “diet lollipops” that stopped you from being hungry.
3. Gwyneth Paltrow – Gwyneth Paltrow has been on everyone’s radars the last few years. As the creator of GOOP and a well-known celebrity, it’s no surprise that she’s come forward as an active nutrition influencer online, as well. She promoted “intuitive fasting”, two diet methods that totally contradict each other. Intuitive eating is about listening to your body when it tells you you’re hungry by promoting mindfulness, while intermittent fasting requires consuming your daily caloric intake within a specified amount of time. For example, consuming your meals within eight hours during the day.
4. Katie Price – Katie Price gained her fame from both reality TV and modeling. She faced backlash for similar reasons to Kim Kardashian. Price promoted an appetite suppressant on her Instagram page to over 2 million followers. The advertisement was for a weight-loss shot by BoomBod.
5. Miranda Kerr – Miranda Kerr, Victoria’s Secret model and Founder & CEO of KORA Organics, has over 12 million followers on Instagram. She was one of the biggest promoters of the celery juice cleanse. The cleanse claimed to transform your health in just one week by drinking 16 ounces of raw celery juice every morning on an empty stomach.

Navigating Nutrition Advice for Credible Sources

If something sounds too good to be true (“just buy my product and the weight will melt off!”) or counter-intuitive, it’s time to dig deeper. The first step is to see if any peer-reviewed studies back what you heard. This can be done easily by going to Google Scholar and typing in a topic. The best studies are peer-reviewed and cited multiple times by others.

You can also find credible information on university websites, for example, Harvard Health. You can check to see if the person has any partnerships or sponsors, meaning they may be paid for promoting specific products. For more tips on how to decipher good science from bad, click here.

And finally, to find out what works best for you, please talk to your doctor before making any significant dietary changes.

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Users of the platform are now adding drops of chlorophyll to their water every day to clear up their skin, reduce bloating, and lose weight.

Are there more benefits? Should we all be hopping on the liquid chlorophyll bandwagon, or is this just another self-improvement lark with no scientific evidence?

We depend on food to get nutrients, and it’s best to get nutrients from whole foods. However, supplements like probiotics, EPA/DHA, and zinc, can help fill the void if we don’t get the right minerals and vitamins from whole foods.

But it’s hard to know when we’re putting too much trust in a green-water supplement that’s not backed by any reputable organization. So let’s start with the basics.

What is Chlorophyll?

Chlorophyll is a natural pigment found in plants that give vegetables, like spinach and other leafy greens, their green color. But more importantly, chlorophyll is essential for plant life. It’s a vital part of photosynthesis because it helps plants absorb energy from the sun and keeps plants healthy as they grow. Almost every growing plant you see in nature has chlorophyll in it.

There are four types of chlorophyll: chlorophyll a, chlorophyll b, chlorophyll c, and chlorophyll d. The two that concern us are chlorophyll a and b.

Chlorophyll is a pigment, but the substance humans consume from chlorophyll is called chlorophyllin. Chlorophyllin is a semi-synthetic blend of sodium copper salts that comes from chlorophyll. One difference between the two is that chlorophyll has magnesium, but with chlorophyllin, the magnesium is replaced with copper and the phytol hydrocarbon tail disappears. Another difference is that chlorophyllin is water-soluble, making it easier for the body to absorb the chlorophyll and obtain its benefits.

In supplement form, chlorophyll is sold as a liquid that can be added to water, as a powder, as vitamins, and as Chlorophyll Water, a drink also containing vitamins A, B12, C, and D. It’s sold at most stores that sell supplements and also online.

These are some examples of different chlorophyll supplements online. You can see one supplement is chlorella. Chlorella is a type of single-celled, fresh-water algae that contains chlorophyll along with other antioxidants.

Is There Any Science Behind this Trend?

Unlike most viral diet trends, chlorophyll does have science behind it.

When it comes to skincare, studies have shown that a topical sodium copper chlorophyllin complex can reduce signs of aging and help reduce acne in women. However, some of the studies also had women use retinol, too, which may indicate that the combination of both may lead to better results.

Other studies show that, because of its antioxidant properties, consuming chlorophyll in vegetables may reduce the size of cancer cells and have anticancer effects. This is because the chlorophyll in both versions can “form tight molecular complexes with certain chemicals known or suspected to cause cancer,” according to the Micronutrient Information Center at Oregon State University. This binding can reduce the number of cancerous cells reaching vulnerable tissues.

Some studies even state that chlorophyll can reduce inflammation in the body. In a study on rats, chlorophyll a and pheophytin — a magnesium-free chlorophyll a combined from leaves — were highly effective at reducing inflammation.

Other chlorophyll studies have found antioxidant effects; specifically, it may reduce oxidative damage from carcinogens and radiation, aid in detoxification of carcinogens, and decrease chances of developing aflatoxin-associated liver cancer. Some people use chlorophyll therapeutically as an internal deodorant, especially in wound care, to slow bacteria growth in wound healing. Wheatgrass has even been shown to help in blood transfusions, ulcer healing, liver detoxing, and preventing tooth decay.

So How Much Should I Be Consuming?

Currently, the FDA states that people 12 years and older can take 300 milligrams of chlorophyll a day. To put it in perspective, we are supposed to eat four servings of leafy green vegetables a day. That amounts to about 30 milligrams, depending on the plant. Spinach is especially high in chlorophyll, with about 24 milligrams per one-cup serving. Parsley follows close behind with 19 milligrams per serving. This leaves space for extra chlorophyll from a supplement, if you desire.

Now, this doesn’t mean we should go crazy on the chlorophyll. Too much of anything isn’t good. And while supplements can help us get the nutrients we don’t get from food, taking too much of any particular supplement can harm you, according to Harvard Health. In general, the effects of too much chlorophyll are minor and include nausea, vomiting, diarrhea, and skin rash or irritation when used as a topical solution.

Which Supplement Should I Buy?

Choosing the right chlorophyll supplement for you should start with a conversation with your doctor. Even though the FDA says we can consume 300 milligrams of chlorophyll a day, it’s good to talk with your doctor to find out if you should be consuming that much. If you eat lots of green veggies, you may not need any. Your doctor will be able to tell you which supplement and dosage are best for your lifestyle.

While liquid chlorophyll and other chlorophyllin supplements can be great for those not getting enough of the nutrient in whole foods, it’s healthier to increase the amount of veggies eaten than to take a supplement.

According to Harvard Health and several studies, all nutrients are most potent and best absorbed when they come from whole foods, not supplements. Also, any foods we eat that contain chlorophyll also have numerous other nutrients that our bodies need. This is why it’s critical to consume a variety of fruits and veggies every day and why most nutritionists recommend eating 5-7 servings. Each vegetable contains different nutrients that our bodies use for different functions and that feed different microbiome in the gut. This will ultimately benefit your immune system and overall health.

So, if you want to up your chlorophyll intake, consider altering your diet to include more veggies before running to the supplement aisle of the grocery store. Here are some chlorophyll-dense foods you can add to your diet:

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We may think of ourselves as ’23 and me’ based on our pair of chromosomes, but really, we are closer to ‘3 million and me’ based on our microbiome. If you add up all of our genes, we are really 90% microbial.

3 million and me?

What do we mean? Throughout our intestines, we have about a mango-sized bag of hungry microbiota – which scientists are now considering an organ just like the liver or heart. This kind of tiny, powerful, and hungry bacteria, archaea, eukaryotes, and viruses determine your mood, immune system, and nutrition absorption. What type of microbiota you have depends on what you eat!

Because of its importance, microbial health has been a topic of significant discussion in the nutrition world for the last few years. By now, we’ve heard of the many gut-health-enhancing suggestions on how to boost pre- and probiotic production, such as fermented foods, daily probiotics, and a range of various fruits and veggies. But have you heard of postbiotics? They are a result of these pre- and pro-biotics you eat every day.

In relation to prebiotics and probiotics, postbiotics are the outcome of these efforts. What do I mean? Let’s do a quick pre- and probiotic 101:

• Prebiotics are a wide variety of fiber, such as whole fruits, veggies, mushrooms, and even seaweed. Diversity is critical as it helps support a broad range of beneficial bacteria. For instance, some bacteria will thrive when you eat black beans, and some will happily multiply with spinach. If your diet is not varied, then those microbes that like certain foods will not flourish.
• Probiotics are made up of fermented foods; specifically, 12 strains of bacteria synergistically grown together, shown to positively affect overall gut health. Think kombucha, yogurt, and kimchi.

Now for the new guy…

• Postbiotics are compounds (or metabolites) created by the probiotic bacteria that help protect, renew, and assist the body’s essential and critical functions.

More on Postbiotics

Postbiotics are a relatively new term in the ‘biotics’ field. That said, there is substantial scientific consensus surrounding pre- and probiotics, but with postbiotics, this is not yet the case.

Here is what we do know: postbiotics are a byproduct of pre-and probiotics. They are metabolites or cell-wall components generated during fermentation in the gut. They are soluble byproducts secreted by live probiotic bacteria that include short-term fatty acids, extracellular polysaccharides, cell fractions, functional protein, and so on. What does this mean, and what do they do for you?

Clinical evidence on postbiotics shows that in healthy individuals, they improve overall health and relieve symptoms in a range of diseases, such as infant colic and adult atopic dermatitis, different causes of diarrhea, and many more.

Postbiotics can also help with:

• Healing leaky gut
• Lowering inflammation
• Boosting your immune system
• Type 2 Diabetes prevention

The Journey of a Bean

Let’s take black beans, for example. You prepare a black bean salad for lunch. You chew it all up, enjoy all the rich flavors, but then what happens when it leaves your mouth? Well, digestion is not just a simple food-in, excrement-out process. These beans you just ate are going to encounter a variety of microbial players in the gut along the winding gastrointestinal tract and in the colon.

One cool part about all this is that the foods (like the beans) determine your body’s specific microbial “players”. So, you can actually think of your gut as your own personal fingerprint – it is unique to you, it is unlike anyone else’s, and it is based on what you feed it. The foods we eat make up the bacteria that live and thrive in our gut!

But, let’s get back to the beans! A bean is a legume packed with protein and fiber. Digestion starts in your mouth with enzymes in your saliva that begin the process of breaking down your food. It travels through your esophagus, where even more enzymes jump in to help them break down the process. These broken-down food particles feed the gut microbiota to produce short-chain fatty acids.

T-cells Taking Action

While they may sound little, these short-chain fatty acids are robust and directly affect T-cell production. What’s a T-cell? Glad you asked! A T-cell is a type of white blood cell that, at its core, tailor’s the body’s immune response to specific pathogens or invaders. You can think of T-cells like soldiers who seek out invaders and destroy them!

Here is the Science: Fiber is digested in your colon by bacteria and turns into short-chain fatty acids. Short-chain fatty acids serve as messengers to tell certain cells to turn on as immune cells, or T cells. These T cells multiply and turn into helper, regulatory, or cytotoxic T cells. They can also become memory T cells. The T cells are sent to peripheral tissues and can circulate in the blood or lymphatic system. Once they detect an antigen, helper T cells send out chemical messengers called cytokines. These cytokines (are good and not to be confused with the cytokine storm) fuel the differentiation of B cells into plasma cells (antibody-producing cells- these are what you need to fight off viruses!). Regulatory T cells act to power immune reactions. Cytotoxic T cells, which are activated by various cytokines, bind to and kill infected cells and cancer cells—helping to protect us against multiple viruses, like Covid. 

Now, what if your body didn’t have enough fiber variety to produce these fatty acids needed for the T-cells? This can happen when we don’t feed our body enough variety of fruits, vegetables, and whole grains. It takes a combination of many types of these foods to maintain a healthy gut microbiota, which enables our body to break down and absorb nutrients from our food correctly and ultimately provides for our immune system defenses.

While beans are a great probiotic, many plant and animal foods can provide the fiber and protein needed to produce the fatty acids that produce T-cells. Think of T-cells as the ultimate result of postbiotics.

Who would have thought that a bean salad could achieve all that? I bet you’ll have a whole new appreciation for your lunch now that you know what an important role your food plays in preventing pathogens from attacking you.

How Can I Maximize Postbiotic Production?

Well, here is the deal: postbiotics are only produced in a body with a diverse microbiome. When you feed your gut a diverse array of dietary fibers and prebiotics, the probiotics are plentiful and varied. This variety of probiotics allows for more diverse postbiotic metabolites to be secreted. Postbiotic compounds play a critical role in regulating your organ system, your immune system, and your brain.

Think of your postbiotics as tools in your tool belt. You acquire those tools through fiber varieties. The broader range of tools you have, the more effective tool kit you have for your overall health.

As gastroenterologist Dr. Will Bulsiewicz, M.D., author of Fiber Fueled, puts it, “when you take a prebiotic or probiotic, people don’t realize that at the end of the day, the hope is to get some postbiotics. The entire point is about postbiotics.”

While part of the issue is many people don’t know this is the end game, it is also that our microbiome is not diverse in most cases. In The Mind-Gut Connection by Dr. Emeran Mayer, M.D., he notes that an alarming 90% of children and adults in the United States do not consume the recommended amount of daily fiber. We should eat at least 30 grams of fiber a day.

How much of each pre- and probiotic food is enough? 2-3 servings of prebiotics and 1-2 servings of probiotics each day – ingested in different ways—will suffice. The idea here is that if you fuel your body with enough pre- and probiotics regularly and in a variety of ways, your body will, in turn, produce myriad postbiotics—adding to that tool belt! And the conjunction of all these components is proven to have a significant impact on our overall health.

Getting More Dietary Fiber in Our Diet

While taking a daily probiotic can help diversify our microbiome, it is simply not enough. As we know, functional foods are critical to a healthy diet, which goes for fiber consumption as well. We must learn to feed our bodies with probiotic bacteria from whole foods.

Feeding our microbiome with a wide variety of plant foods is the best thing you can do to boost postbiotic production; you will need 5-7 daily servings of a variety of the below foods:

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

5. Fun-Sized Snickers Bar

Ok, you’re probably thinking to yourself, “How can a Snickers bar possibly be one of the healthier candies?!” Bear with us for a minute.

When it comes to healthier candy bars, you want to look for ones that have less sugar and less saturated fat. Snickers satisfy both of these categories when you opt for the “fun size” because let’s be honest, who needs a big candy bar anyway? A fun-sized Snickers is 80 calories and only has 1.5 grams of saturated fat and 9 grams of sugar. Many other candy bars are almost made up of entirely sugar, so this is a major improvement. This is also less sugar than some protein and granola bars which we perceive to be healthier for us!

Also, we’ve seen the commercials about satisfying your hunger with a Snickers. Although we always recommend a healthier option to satisfy hunger, Snickers has filling protein to leave you feeling more satisfied longer and less likely to go for more. So, on Halloween, we say it’s ok to indulge in one!

4. Peanut M&M’s

Again, you’re probably thinking, “another candy?! I thought these were terrible for our health!” Well, they’re bad if you eat them every day, but for a sweet treat on Halloween, they’re one of the better options.

The first word that sticks out to us is peanuts, and we know that nuts and legumes can be good for us when consumed in moderation. Because peanuts contain both protein and fiber, they help prevent blood sugar spikes that can lead to us wanting more and more. One fun-sized pack is 90 calories and contains 2 grams of saturated fat and 9 grams of sugar, so of course, we recommend to keep it at one for the night.

Think of this as a sweet treat while still getting some necessary nutrients for the day. Just remember, it’s a slippery slope to overindulging, so keep it at just one!

3. Better-For-You Gummy Candies

We all love a good gummy bear or Sour Patch Kid, but they are some of the worst candies for you. This may be a good alternative for you!

One brand that we just came across, Smart Sweets (sold on Amazon) is the healthier version of the gummy candies we know and love. They come in 6 different flavors – Sweet Fish, Sweet Chews, Peach Rings, Sour Blast Buddies, Gummy Bears, and Sour Gummy Bears, and contain only 80 calories and 3 grams of sugar per pack! The candies are sweetened entirely from Stevia and don’t contain any sugar alcohols either, giving them 76% less sugar than regular gummy candies.

There are lots of other brands of healthier gummies on the web, so be sure to check them all out!

2. Dark Chocolate

Our favorite! We’ve said it before, a small amount of dark chocolate may be able to help your body more than hurt it!

Studies have shown that eating a small amount of dark chocolate (about 6 grams a day, or 1 to 2 squares) has numerous benefits for our health, including lowering one’s risk of heart disease and diabetes. Dark chocolate contains flavanols that support nitric oxide production in the body, which helps improve blood flow. They also have been shown to lower blood pressure and inflammation. Flavanols can also help lower the risk of diabetes because it helps increase the production of insulin.

Dark chocolate is high in calories at 170 and in saturated fat with 7 grams, so it’s important to consume in moderation. Too much could lead to weight gain. But, on Halloween, feel free to indulge in this beneficial sweet!

1. Fruit!

Yes, fruit! Fresh fruit can be just as sweet and satisfying as candy on Halloween, especially if you prepare it in a fun way!

Fresh fruit, like berries, oranges, apples, etc., have natural sugar, making them a sweet treat without all the negative outcomes of added sugar and sugar alcohols. They also contain a lot of good nutritional components, like potassium and fiber, and vitamins and minerals, like vitamins A, B6, and C, and magnesium. Fruit is good for our digestive systems, our immune systems, and our overall health!

And, there are so many fun ways to use fruit to create different spooky things on Halloween! Below are a few of our favorites:

Pumpkin Fruit Cups                    Monster Teeth

Ghost Banana Pops                     “Candy Corn” Parfaits

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Wear a mask. Wash your hands. Don’t touch your face. We’ve all heard these things as a response to protect ourselves from becoming infected with COVID-19. What we don’t hear is how a healthy and balanced diet is just as…or if not more effective at protecting ourselves against COVID and other illnesses! Here are 5 foods you can add to your diet right now to keep you healthy!

5. Berries

Experts say those who suffer from diet-related illnesses, such as cardiovascular disease, diabetes, and obesity are at higher risk of developing serious implications from COVID-19. Experts say that one thing all of these diseases have in common is systemic inflammation, meaning inflammation may be negatively affecting those infected with Covid.

Berries are a great food to incorporate into your diet to protect your body because they are anti-inflammatory. Berries contain an antioxidant called anthocyanins, which help to reduce inflammation in the body, as well as boost the immune system. They have also been shown to reduce one’s risk of heart disease.

Keeping your body protected against inflammation may be key not only during COVID-19, but to protect yourself against heart disease and other diet-related illnesses. Added bonus? They even help with brainpower!

4. Leafy Greens

All vegetables are very important to ensure a balanced diet, but leafy greens especially have the vitamins and minerals needed to help protect us against Covid.

Leafy greens, including broccoli, brussels sprouts, spinach, kale, and turnip greens, all are very high in vitamin C. We know that vitamin C supplements are incredibly important when it comes to helping our immune system, but a better way to ensure you’re getting your vitamin C intake is through food!

For adults, 65 to 95 mg of vitamin C is recommended every day. In one cup of cooked broccoli, there is around 102 mg of vitamin C. What an easy way to get your veggies and vitamin C!

Broccoli especially is also a great vegetable to eat to protect against COVID-19 because it’s a great source of vitamin A. Vitamin A is an anti-inflammatory and is critical in maintaining proper immune functioning in our bodies. It has been used to help fight against many infectious diseases, including measles. And, since broccoli contains 13% of our daily value of vitamin A, it is a no-brainer that we should be incorporating broccoli into our diets regularly!

3. Fish

Fatty fish, such as salmon, tuna, and mackerel, are full of nutrients and have many benefits for our bodies, protecting from COVID-19 being just one of them.

They are full of Omega-3 fatty acids, which help lower our LDL “bad” cholesterol, raise our HDL “good” cholesterol, and help lower inflammation in our bodies, which is critical during COVID-19. Fatty fish are also full of vitamin D, another key vitamin we need to help our immunity.

Vitamin D is known for regulating the immune system. Studies have shown that vitamin D can reduce one’s risk of contracting Covid. In one study, findings showed that participants with a vitamin D deficiency were almost 2 times greater to test positive for COVID-19 than those with sufficient levels of vitamin D.

One serving of farmed salmon contains about 66% of one’s daily value of vitamin D, so make sure to incorporate it into your diet!

2. Fermented Foods

Fermented foods are foods that have good bacteria, or probiotics. They are essential for good gut health and our immune system!

Fermented foods contain microbes that help regulate the microbiome in our guts. They are essential for a healthy gut, and to help with gas, bloating, and diarrhea. They are also essential in immune response! Studies have shown that those who lacked fermented foods in their diets showed a decreased immune response. This decrease could ultimately affect one’s ability to fight off infections, including Covid.

A few great choices for fermented foods include sauerkraut, Greek yogurt, and kombucha. All of which contain lots of good bacteria!

1. WATER

We can’t believe that we even have to say this, but just drinking water can help your body get rid of toxins and keep your immune system running!

Our bodies are over 50% water. Water is essential for us to live, yet we sometimes take it for granted or just plain forget to drink it! On average, we should be drinking at least half of our body weight in ounces every single day. Now, this does not include tea, coffee, or any other mixed drink beverages. This is just straight water.

To give an idea of what this looks like, someone who weighs around 140 pounds should drink at least 70, but ideally 140 ounces of water a day to promote healthy body functioning and to maintain a healthy weight.

Water helps with body functioning by carrying oxygen to all the cells in our bodies, ensuring they have enough to run properly. Water also removes toxins to stop them from building up in the body which can cause us to get sick.

Whether you’re looking for quick information or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

Blueberries – they’re known as a Superfood due to their high nutritional benefits. We know they’re good for us, but what’s going on in those tiny berries? We’re here to tell you!

5. Help Strengthen Bones

Blueberries contain a ton of micronutrients, including iron, phosphorus, calcium, magnesium, and more. Almost every micronutrient found in a blueberry is also found in our bones!

A study done on polyphenol intake from berries – including blueberries – on bone aging showed that polyphenols from berries had a positive effect on bone mass, leading to a decrease in the potential risk of age-related bone loss.

So, whether you suffer from low bone density or just want to make sure you can keep up with your kids and grandkids down the road, blueberries may be a great, natural source of polyphenol!

4. Low in Calories, High in Fiber

The million-dollar question – what snacks can I eat that are low in calories? Blueberries!

Blueberries are 85% water, and a cup of blueberries is only 84 calories. Now, we know that sometimes we need a little bit more to fuel our bodies and get through the day. BUT, the best thing about this low-calorie snack is that they are high in fiber – around 4 grams per cup!

We need fiber to keep us full throughout the day, which is another reason why blueberries are a great choice for your mid-afternoon snack…or at any time of the day!

3. Lower Cholesterol

We hear about cholesterol all the time, and most of us only know that Cheerios lower it because of the commercial. But blueberries are also a good choice if you want to lower your cholesterol!

A study conducted on both healthy people and those with existing metabolic problems examined if the polyphenols in blueberries had positive effects on lowering cardiovascular risk. They found that eating this fruit, among others, led to significant improvements in LDL “bad” cholesterol oxidation. Oxidative stress means there’s an excess of free radicals, which can damage cells. By preventing this in LDL “bad” cholesterol, it lowers one’s risk of heart disease.

Protect your cholesterol not with Cheerios, but with heart-healthy blueberries!

2. Anti-Inflammatory

Blueberries are an anti-inflammatory because they contain flavonoids, which can mean a lot of different (but good) things.

First, it means that blueberries can help boost our immune system. It’s important to note that we need some inflammation to protect ourselves from injury and infection. However, too much is not a good thing. Blueberries allow our bodies to fight against infection by lowering the excess inflammation that leads to poor blood circulation and other negative consequences.

Second, it means blueberries lower our risk of diet-related illnesses, such as heart disease, high blood pressure, and diabetes. When our bodies consume a lot of fat, our arteries run the risk of becoming inflamed, which inhibits good blood circulation. We need good blood circulation, especially to our brain and heart. Because blueberries are anti-inflammatory, they protect us against the diseases that come from a bad diet.

Third, it means blueberries are good for our brains! The same flavonoids that are anti-inflammatory are also needed for healthy brain function. In the brain, flavonoids help strengthen neuron connections, promoting healthy communication.

If you are at risk of developing a diet-related illness or Alzheimer’s, adding blueberries to your diet is one way to help protect yourself!

1. Antioxidants

Everything we’ve talked about above all comes down to the fact that blueberries are indeed an Antioxidant Superfood!

We learned above that free radicals can be potentially harmful to our bodies, leading to oxidative stress and an increase in LDL “bad” cholesterol. But, in a study done by Ronald Prior, they measured the plasma antioxidant capacity (AOC) of volunteers to see if foods with rich antioxidant properties were able to lower the level of free radicals in the body.

They found that when volunteers consumed a half-cup of berries, including blueberries, there was a distinct climb in AOC. There have been a few studies in animals that show the consumption of antioxidants can lower the amount of free radicals in the bodies, but less have been done on humans.

Whether you’re looking for quick information, or want something to impress your friends at dinner, here’s our Featured 5 of the Week!

We all love to spend time outdoors during the summer, which is why it’s always a good idea to have sunscreen on hand and ready to go. However, did you know that there are ingredients used in some sunscreens that may be more harmful than they are beneficial? We’re here to tell you which ones to avoid!

5. Homosalate

Homosalate is a chemical used in sunscreen in order to help the body absorb it. This is due to the fact that avobenzone, the main ingredient in sunscreen, can’t protect our skin on its own.

Some negative effects that studies have found is that, since homosalate is absorbed into the skin, overuse can cause it to become toxic because our bodies can’t get rid of it faster than it accumulates. Homosalate has also been shown in some studies to negatively impact reproductive hormones in both men and women.

Many added chemicals in sunscreens are seen as endocrine disruptors, however, sunscreen advocates say this only happens when it is excessively used.

4. Octinoxate

Octinoxate is a chemical that is commonly used in sunscreen. Although we do not know the exact effects this ingredient could have, it’s been shown to have some harmful effects.

Octinoxate was created in the 1950s as a way to protect skin from UV rays. It comes in many different names, such as octyl methoxycinnamate, escalol, and neo heliopan. The FDA placed a restriction on the amount of octinoxate that’s allowed, which is a 7.5% at max.

Probably the most harmful effect that octinoxate has been seen to have is on reproductive organs. This includes causing a lower sperm count and changing the size of the uterus. It’s also been found to be an endocrine disruptor, which means that it can disrupt hormones and threaten a fetus in a pregnant woman or a newborn baby.

It’s good to note that these studies have mainly been conducted on animals. Effects could be different on humans, however, it’s better to be safe than sorry!

3. Octocrylene

Octocrylene is most beneficial when used with other UV-ray protectants.

Studies have been conducted to see if octocrylene is an endocrine disruptor, like octinoxate. Researchers have found that, if the concentration of octocrylene does not exceed 10%, it should not cause any harmful effects in humans. However, it is still a photosensitizer, which means that it increases free radical production in our skin, which could increase our risk of skin cancer and premature aging.

The real concern with octocrylene is associated with our aquatic life. In fish and other aquatic life, octocrylene can cause problems with development, damage to DNA, and negative effects on the reproductive system. Higher than normal amounts of octocrylene have even been found in seafood that we consume.

2. Avobenzone

Avobenzone is the main active ingredient in sunscreens, however, it’s broken down in the sun in about 30 minutes, making its effectiveness seem questionable.

Avobenzone wouldn’t be able to protect us as well if it weren’t for the added chemicals we’ve listed in this article. These chemicals put together create the UV-ray skin protectant we want and need. However, it’s hard to believe that overuse of any chemicals on our bodies is a good thing.

The Journal of the American Medical Association found in their study that avobenzone, along with other chemicals in sunscreens, absorbs in the body through the skin. However, they said more research is needed to make any conclusions and that people should continue to use sunscreen.

Other studies have shown that avobenzone could turn toxic when it comes in contact with chlorine, but no conclusions have been made.

1. Oxybenzone

Oxybenzone is another commonly used ingredient in many sunscreens, and it is the one most investigated by the FDA for having potential negative side effects in humans.

In their fourth national report, the CDC found that 97% of people they tested had oxybenzone in their urine. It’s been found in some studies that oxybenzone can cause contact and photocontact allergic reactions, meaning an allergic reaction upon contact to skin and also when exposed to the sun, hormone disruptions, and has also been linked to Hirschsprung’s disease, which is a disease in the colon.

Other problems are with oxybenzone in water. It is not easily removed from the water, even by normal wastewater treatment plants. It’s also been linked to coral reef bleaching, and has even been banned in Hawaii, along with octoinxate, for causing hormone disruption, coral bleaching, and coral death.

For more information on sunscreen and healthy sunlight exposure, read our article here.

The blunt warning contained within a recent research report from Tufts University’s Federal Nutrition Research Advisory Group on the rising health issues among Americans today is simple: we need change! The advisory group recommends a more coordinated approach among the diet and health-related agencies on Capitol Hill. The paper, “Strengthening national nutrition research: rationale and options for a new coordinated federal research effort and authority”, was published in July’s issue of The American Journal of Clinical Nutrition.

Finding ways to better coordinate and direct research could help us make improved lifestyle choices to combat heart disease and other diet-related threats to human health. It’s time to take the necessary steps to not just manage our health, but dramatically improve our government’s efforts to provide the information and advice we need to make the smart dietary decisions best for our entire family. And it all begins in Washington, D.C.

The Problem

Over 10 different federal agencies in the U.S. are researching health and nutrition while trying to identify ways to make Americans healthier by decreasing obesity, diabetes, and heart disease – ultimately lowering death rates. The problem is not a lack of research, but a lack of collaboration among all agencies.

There’s no governing unit at the federal level that oversees what research is being done and how to most efficiently come up with solutions for consumers to understand and put in place while grocery shopping. What’s mind-boggling is that these agencies have conducted similar studies without coordinating their efforts to just do one comprehensive study, showcasing an ineffectiveness in resources, time management, and tax dollars.

Because of these inefficiencies, Americans are more perplexed about their health and nutrition than ever. What should I be eating? And how much? Additionally, there are so many terms and trendy diets popping up, it is hard to know which are nutritionally sound. Low-fat vs. whole fat, paleo vs. keto, intermittent fasting, even coconut oil and celery juice – all of these diets create controversy about optimal health. Even though awareness is increasing about sugars and unhealthy fats, the switch to healthy foods such as vegetables and fruits has not been made.

COVID only amplified these existing issues. One researcher of the study, Dr. Dariush Mozaffarian, explained it as:

COVID also accelerated many underlying nutritional problems that the “slow pandemic” was causing. This includes complications from major diet-related illnesses (obesity, hypertension, diabetes, etc.) when paired with COVID.

Results of the Study

 The white paper outlines the four most important issues that prevent us from being healthy:

• How do diet-related health issues affect our economy, our health, our national security, and sustainability?
• How do cross-governmental organizations that compile research coordinate and share their information?
• What are the opportunities for nutrition-related discoveries in fundamental, clinical, public health, food and agricultural, and transnational scientific research?
• What are the best practices to strategically coordinate federal nutrition research going forward?

Through their study, researchers found that more Americans are sick than healthy due to diet-related illnesses. When our nation’s health is this poor, it causes many other problems, including:

• Issues with productivity
• Increase in health-care costs
• Health disparities among race and gender
• Government budget issues
• Economic competitiveness
• Lack of military readiness

Real change can only occur with coordination and with consolidated goals around nutrition research, budget planning, and federal investment. But it starts with us: there needs to be a greater say from the consumer as to what we need, and really what we should demand from our government.

The paper relayed that, over the last 50 years, federal healthcare spending has risen from 5% of the budget to a current level of 28%, with 85% of the spend going towards diet-related chronic diseases. In the same time frame, U.S. business spending on healthcare has increased from $79 billion to $1.2 TRILLION.

Researchers found that we need more funding toward health and nutrition research than there is today. The USDA and the NIH are the largest funders of federal nutrition research. However, there is still not enough funding to support the myriad ways of how and what we eat affecting our overall health.

Research in nutrition is critical…and complicated. An example provided by the paper is the molecular basis of nutritional needs based on your age and lifestyle. Or what foods are critical in the first 1,000 days of life to prevent diseases later in life. And investigating which foods help prevent food allergies.

Tufts’ Conclusions

Researchers pulled no punches in citing the federal government’s role in creating such a crisis. Finding that greater consensus is needed on matters of diet and obesity, with coordination as a key first step in what will admittedly be a very tough process.

Real change will only take place with greater coordination between agencies, and with management that aspires to dramatically improve American lives. This includes:

• One leadership at the federal level with a national director
• Advancement of federal investment and funding
• Continuing agency autonomy, but with a coordinated and harmonized system implemented from above and budget split between agencies

Executing these recommendations into a unified approach would make it far easier to do such things as identify national dietary goals, establish research needs and priorities, recommend optimal use of financial and resources, deliver a consistent message to consumers, implement educational programs into schools and universities, and so much more.

Getting the Message Across

As reasonable as the messages within the research may seem, the idea of greater coordination on this important public health issue nonetheless faces a long road to action by Washington.

Changing how Washington shares power and responsibility is a difficult task, even amid clear and present needs. That task grows even tougher when it faces enormous competition for time and energy from an administration and a Congress already overwhelmed by COVID and other pressing national issues. Politicians aren’t very likely to see this as a priority – unless we tell them otherwise.

It begins with the consumer. Calls and letters to elected officials are one traditional avenue of action. But in today’s digital age, social media has become a powerful tool for building coalitions of concerned citizens – politicians call them voters – that drive action.

Share your questions about health and nutrition with others. Describe the challenges you face in finding the relevant, credible information you need to make smart decisions about what to feed your family. Point to examples of food products, package labels, and other examples of companies that do a good job of addressing your concerns and questions. Share all that and more on whatever social media you use – and make sure you add your elected national officials to your distribution lists.

If nothing else, share them with Dirt-to-Dinner, and we’ll collect and report on them on your behalf. This is about your health and your family’s well-being, not just a Washington Beltway tussle among faceless bureaucrats. 

Do you have thoughts of your own on this matter? Email us at info@dirt-to-dinner.com.

Our mundane tasks throughout the day have all of a sudden become fraught with stress. It used to be fun to pick up groceries, get a package in the mail, see a friend or go shopping.  Now our anxiety rises: did we touch anything? Has anyone sneezed recently? Were they wearing a mask? Should I take a shower when I get home? Did I clean the mail well enough? What about the package my son touched? Did he wash his hands? Are my family members not in my household okay? The list seems to grow and grow. And each worry brings on stress, and stress brings – you guessed it – cortisol.

What is cortisol, exactly?

Cortisol, often called “the stress hormone,” is released by our adrenal glands, which are located right above our kidneys. Although its nickname may infer that it’s a negative hormone, cortisol is not always bad. It functions to control your fear, motivation, and mood. It also triggers our “fight or flight” response or as a signal to when your brain should be on high alert — a function that serves to protect us. Cortisol also helps manage how our body uses carbohydrates, fats, and proteins, regulates inflammation and blood sugar levels, as well as controls our wake and sleep cycles.

Cortisol is activated when there is an outside threat or stressor. Once the threat is gone, your body will naturally lower your cortisol levels and assume regular processes and activities. Or at least we hope that is what occurs.

But what happens if regulation doesn’t occur and cortisol levels remain high? Sometimes, when cortisol is activated too frequently for too long, it can create a long-term stress response that perpetually disrupts bodily functions and puts you at risk for many other health problems.

To illustrate cortisol’s benefits, let’s consider a parallel to inflammation. Anyone who has broken a bone or sprained an ankle knows that feeling when our bodies immediately become inflamed or swollen around the affected area. This occurs as a protective mechanism, or otherwise known as acute inflammation to protect the area and signal to the body that something is wrong and to be on high alert.

Similarly, the body releases cortisol during a stressful situation to help the body handle an issue in the short term. For instance, if a spider drops down onto your shoulder, your body signals your heart to beat faster, and you quickly shoo it off of you. Once the bone has healed, the swelling goes down – once the spider is gone, the cortisol levels decrease and your heart rate slows back to a normal pace.

Alternatively, chronic inflammation, or inflammation that lasts for too long like heart disease, and obesity, can be harmful. Cortisol works the same way! When the levels of your stress hormone do not regulate, and don’t decrease after a stressful event has occurred, they remain too high.  And if this happens for too long, it can be damaging and stressful on the body.

But you are not a victim to cortisol.

While it is challenging to regulate during stressful periods or when anxiety rises, you can take charge of your body by how you fortify it. Eating the right foods can help protect you from hypercortisolism (too much cortisol) and the negative effects that it brings, while mitigating potential long-term damage.

How does Cortisol work?

While the adrenal gland releases cortisol, it first “talks” to the pituitary gland. This is a tiny, pea-sized gland located at the base of your brain that reacts to your bodies’ actions. It will send signals to the adrenal gland to release more or less cortisol, based on what you are experiencing at the time.

Once the pituitary gland signals the adrenal gland to release cortisol, your cells get to work! There are cortisol receptors in almost all of our body’s cells, but each cell will use the hormone differently. For example, have you ever had a stomachache right before a public speaking engagement or that cold sweat feeling when you see that huge spider? This visceral feeling is called a “gut reaction” for a reason. Ingrid Kohlstadt, President and Founder of Ingredients, Inc., Associate at Johns Hopkins University, and Former Medical Officer and Commissioner at the FDA, explains:

Health problems from raised cortisol levels

For over a decade, studies have shown that moderately high cortisol levels can cause health issues. High blood pressure, Type 2 diabetes, and osteoporosis are all chronic health symptoms that can be a result of cortisol levels being too high. Furthermore, hypercortisolism can increase ones’ appetite via a hormone called ghrelin. This can cause you to seek comfort foods, like sugary, salty and fatty foods that trick your body into thinking it will help calm you. But instead, your metabolism slows, fat storage begins to occur, and eventually you gain weight.

Chronic tiredness and lethargy are also side effects of hypercortisolism. Your body is unable to regulate its sleep-wake patterns due to the hormone disruption. Lack of sleep can cause impaired brain function and memory.

Chronically high cortisol levels also have a direct effect on our gut microbiome. When digestive and endocrine processes are disrupted, so is our microbiota. Furthermore, cortisol and insulin have an inverse relationship – when there is more cortisol, there is less insulin, which means too much cortisol for too long can negatively impact your blood sugar levels.

All of these things contribute to a weakened immune system, and greater risk of infection – something that a lot of us cannot afford to have right now in the midst of the coronavirus pandemic.

But what do we do? We cannot just tell our bodies to stop secreting cortisol. In the same way, we cannot tell our hearts to beat slower when giving a speech, or not to perspire when a large spider crawls on our arm.

How to aid cortisol regulation

A combination of sleep, exercise, and diet all play a role in regulating hormonal patterns, including cortisol. These are luckily all things that we can consciously control. Specifically, our nutrition plays a lead role in supporting or hindering our triggers for cortisol release.

Things to limit:

Sugar. Sugar intake is a primary trigger for cortisol release. Excessive sugar intake can cause an increase in cortisol secretions and alter the bodies’ ability to properly respond to stress. This inhibits the body from reacting “normally” to stress. According to one animal study, sugar acts in the periphery to negatively-activate the metabolic-brain feedback pathway:

“In rodents, drinking sucrose beverages were shown to inhibit stress-induced CRF mRNA and peptide expression in the brain. These inhibitory effects of sugar on CRF and HPA reactivity may be linked to sugar-induced increases in central opioidergic activity. Sugar consumption promotes elevated opioidergic tone in the brain, and opioids inhibit synthesis and release of CRF and stress-induced HPA reactivity.”

In other words: sugar inhibits the brain from receiving cortisol, and expressly it properly.

Caffeine. Studies have shown that caffeine consumption can stimulate cortisol secretions, as well. With this increase of cortisol secretions, correlated to caffeine intake, your body can begin to develop a tolerance for cortisol response. It can inhibit the absorption of iron which is a key mineral in the synthesis of hormones in the body. Furthermore, caffeine can ultimately recreate stress conditions in the body. As put by Precision Nutrition:

“Caffeine impacts whether certain chemicals are available; how receptive our brains are to them; and whether we’re even making those chemicals in the first place.”

Try to keep your caffeine intake to under four cups a day, to avoid any negative effects.

Alcohol. Much like the ghrelin hormone that can trick our bodies into thinking that foods high in fat and sugars will decrease the stress effects of cortisol, alcohol plays tricks in our bodies, too. Many people seek alcohol as a way to relax or blow off steam. However, chronic alcohol consumption can actually increase cortisol production, and thus is counterproductive in the relaxation process.

It is recommended that women attempt to keep consumption to 1 drink a day and up to 2 drinks per day for men. So don’t feel like you have to give up that end of the day glass of chardonnay — just enjoy in moderation!

Things to regularly consume:

Fruits! Blueberries, kiwis, oranges, pears, and bananas have been shown to reduce cortisol levels, especially in athletes. You can use these as a way to self-regulate. Because these are high in vitamin C, research has shown that these may help slow the production of cortisol.

Omega-3s! Fatty acids, especially DHA and EPA from fish oils, have been shown to counteract inflammatory stress effects.  Not to mention, fermented foods containing fatty acids, such as yogurt, kefir, sauerkraut, and kimchi, all offer probiotics and prebiotics that help offset any gut microbial disruptions caused by cortisol increases. Other prebiotic rich foods include onions, garlic, leeks, asparagus, apples, and bananas. These prebiotic foods provide fuel for your probiotic bacteria.

Good carbs! As mentioned earlier, cortisol and insulin have an inverse relationship. When cortisol is high, insulin is low. Carbs, however, prompt our brain to secrete more of a hormone called serotonin, which is often stunted by high levels of cortisol. Complex carbohydrates like oatmeal, beans, whole grains, starchy veggies, and lentils, can support and stabilize blood sugar levels that can be lowered by the presence of cortisol.

Beans and barley! Beans are doubly helpful! They are complex carbohydrates and aid in blood sugar regulation, but they also contain phosphatidylserine. This is located in the cell membrane and helps to counteract cortisol. White beans and barley are two of the best options.

Avocados! Who doesn’t like avocados? In addition to being delicious, avocados, like tomatoes and leafy greens, are high in potassium. Potassium helps to keep our blood pressure in check. This is great for when cortisol causes increased heart rate due to hormone spikes.

Spinach & cruciferous vegetables! Rich in magnesium, spinach and broccoli are known to help our bodies regulate the production of cortisol. Microgreens, or immature greens, are also known to have high concentrations of various beneficial nutrients and tend to be denser in vitamin C than their mature counterparts.

Nuts! Almonds, cashews and pistachios contain selenium, which is a mineral that can help elevate mood. While it may not have a direct effect on cortisol it can help combat the effects of too much cortisol. It helps to strengthen your immune system in times of stress, when the body may be depleted or weakened.

Dark chocolate! Naturally-occurring antioxidants in dark chocolate can aid in decreasing inflammation and slow the production of the cortisol hormone. The result of one study indicated that about 40 grams per day of dark chocolate can help, so don’t feel bad about having a piece or two! Just aim for a dark chocolate with a high cocoa content, like 85% or higher, for best results and lower added sugar.

Vitamin D is an especially important nutrient right now, as we all have a heightened awareness about our immune health to battle COVID-19. In addition to aiding in cellular function, bone growth & strengthening, Vitamin D is also a crucial player in fortifying our immune system.

Moreover, according to a new study out of Northwestern University, researchers found a strong correlation to Vitamin D deficiency and COVID-19 mortality. According to data derived from 10 different countries, “the researchers noted that patients from countries with high COVID-19 mortality rates, such as Italy, Spain and the UK, had lower levels of vitamin D compared to patients in countries that were not as severely affected.”

The Benefits of Vitamin D

Did you know our kidneys can produce 90% of our daily dose of vitamin D? Our bodies are able to process vitamin D through receptors in our skin cells. We are able to process up to 90% of that vitamin D we need through this exposure to the sun. However, there are limited foods that are high naturally in vitamin D to make up that 10% that we are unable to process through the sun. Most dermatologist and endocrinologist alike will recommend vitamin D be taken as a supplement to ensure that your daily dose is reached.

Vitamin D controls our blood calcium levels and helps strengthen our immune system. It promotes healthy bones, muscle function, cardiovascular function, brain development, and support for our respiratory system. Despite its name, vitamin D is actually a prohormone, not a vitamin. When the body receives vitamin D, it turns it into a hormone, sometimes called “activated vitamin D”, or “calcitriol”.

Source: www.globalhealingcenter.com

Though vitamin D is also found in several foods, the prohormone is most readily available through direct exposure to UV rays. Through a series of chemical processes, the skin turns sunlight into cholecalciferol, which the liver then converts into vitamin D. In short, we can synthesize vitamin D through sunlight hitting our skin, making us more like plants than we thought!

Surprisingly, vitamin D can actually serve as a protectant for the skin from UVB rays. As Dr. Gominak explains, based on her extensive studies:

So I can get my recommended dosage of vitamin D from the sun in a healthy way that can actually benefit my body? Sounds like I’ll be getting a tan this summer!

Don’t Forget the Sunscreen

But about that tan…what about the motherly warnings against sunspots, wrinkly skin and increased chances of cancer development? Not to worry, I am fully equipped to combat those with my army of sunscreen. I have my convenient spray for quick re-applications, my face stick to make sure my nose and ears are fully concealed, and my lightly-tinted body lotion to give me that extra glow. Very responsible of me…my mom would be proud! Or would she?

A study conducted in January 2020 on the effects of sunscreen application on plasma concentration of sunscreen active ingredients revealed similar findings to last years’ research. The results showed that four active ingredients in sunscreen: oxybenzone, octinoxate, homosalate, and octisalate, are all systemically absorbed into the bloodstream when applied to skin. While this study still lacks sufficient evidence to prove true health implications, it has surpassed the plasma concentration threshold set by the FDA, which was the marker for the need for further safety studies.

In short, this study’s findings will pave the way for future clinical studies that will help make more concrete results impactful at a formal, regulatory level. Dr. Janet Woodcock, director of the FDA’s Center for Drug Evaluation and Research, states that: “this finding calls for further testing to determine the safety and efficacy of systemic exposure of sunscreen ingredients.” Dr. Woodcock continues to stress that, “whether this is dangerous is still not known.”

The FDA addressed the lack of regulatory safety testing and efficacy for the first time in sunscreens in 2019. Until then, they had not tested sunscreens for how they absorb into the bloodstream, as the formulations were designed to sit on the skin as a topical shield from UVB rays. This 2020 study will surely lead to more clinical studies, and hopefully, more significant findings that will help consumers decide on what sunscreen is best for them, and help our regulatory bodies enforce safety precautions.

Studies published in The Journal of the American Medical Association evaluated the systemic absorption of active ingredients in four commercially available sunscreens. In this pilot study, all four active ingredients tested were absorbed into the bloodstream!  And while not all ingredients absorbed through the skin are hazardous and our bodies are able to process most toxicants, the study calls for further research and testing to determine the safety of ingredients for repeated use.

While the testing continues, the FDA has proposed a rule in 2019, that requires sunscreens to be regulated in the same way as drugs. This was put in place to bring all over-the-counter sunscreens up to date with the latest scientific standards, and ensure they are generally recognized as safe and effective (GRASE). While testing and approvals are still in the works as of May 2020, here is a guide to help you navigate what is safe for use!

Here are the proposed regulations outside of just ingredient-testing for sunscreens — this includes SPF levels, label requirements and dosage recommendations.

Which Sunscreens are Best?

So what sunscreens can I use, and what should I look for? Two active ingredients already considered GRASE are zinc-oxide and titanium dioxide; if you see these on your label, you can rest assured you are in the clear. On the other hand, PABA and trolamine salicylate have been deemed unsafe for use, so avoid sunscreens containing these ingredients. Most other chemicals are still under investigation by the FDA and have insufficient data to make a conclusive safety determination, here is a chart that illustrates how to best read your sunscreen label:

If you’re curious about other ways to protect your skin from sun damage and pollutants, check out our post on Skin: Your Body’s Largest Organ here. And if you’re wondering more about vitamin D and its effect on our health, stay tuned for more from Dirt to Dinner on this topic!

Genetic testing is great. But it has also given into the fear of inheriting a disease-causing gene. I have debated the test myself. Will my health decisions be different based on the results of the test? My parents and grandparents all died prematurely. Both of my parents passed away from cancer: my mother and her mother of colon cancer, and my father of melanoma complications. Both my grandfathers died fairly early from heart disease. Am I at risk, too? What do the statistics say?

We are not victims of our DNA

Looking at the four leading health issues affecting us today, all can be influenced by how you choose to live your life.

• Cancer: There’s close to a 40% chance of getting cancer, but only 5-10% of cancers are from an inherited genetic mutation
• Alzheimer’s: About 10% of people over the age of 65, and 30% of those over 85 get Alzheimer’s, yet only 1% of Alzheimer’s patients get the disease from a deterministic gene
• Diabetes: 4% of the population lives with diabetes. Type 1 and 2 are known to be both genetic and environmental, and diet can overrule the genetic, especially with type 2
• Heart Disease: Almost 50% of people have some type of heart disease, which has several genetic implications. However the American Heart Association has a checklist called Life’s Simple 7, which can reduce your risk of heart disease and stroke so you can be proactive about your heart health.

When I heard about Epigenetics, I thought – perfect, if I eat a healthy diet, exercise, and sleep well, I will be safe. “Well, not so fast” said some of my research. While epigenetics is a promising field, there is still much to learn. However, there are still some key takeaways from scientific research on how our lifestyle can affect our DNA.

What is Epigenetics?

Epigenetics is the study of how your lifestyle can affect how your genes are expressed. ‘Epi’ literally means ‘above’ or ‘on top of’ genetics. Epigenetics has shown that our DNA is affected by the nutrients and chemicals in our food, as well as the cortisol of stress, the endorphins of exercise, and the happiness of love. Let’s focus on food and its influence on our genes.

Comparing identical twins is a great example of how the environment can affect one’s health. Even though their DNA is the same, their lifestyle can alter how their genes express themselves. Think of two different people playing the same piano piece. The notes are the same, but the sound, tune, and enjoyment can be completely different.

This was true for my stepmother’s father and uncle who were identical twins – obviously with the same DNA. Both Paul and Uncle Art have/had a gene that made them prone to heart disease. In 1998, they both had open-heart surgery. Afterwards, Paul has continued to take care of himself with diet and exercise. He also has a lot of love in his life with two adoring daughters, grandchildren, and a girlfriend (after his wife passed away). Art, on the other hand, was not quite as zealous about a healthy lifestyle. Uncle Art died in 2010. Meanwhile, Paul is steadily smiling, living, and dating his girlfriend at 101 years old!

How does DNA expression work?

Nessa Cary explains in her book, The Epigenetics Revolution, that “our DNA is smothered in special proteins and small chemicals. Adding or removing them to the DNA can change the gene expression, the function of these cells and the very nature of the cells themselves.”

Your DNA is the blueprint for your body. Each one of your cells holds this six-foot-long strand tightly wrapped and folded within the nucleus. Think of your DNA as a long ladder – each rung holds ‘letters’ or nucleotides which serve as the bases for the rungs. There are about 23,000 combinations of these rungs – which are the genes (just like the company, 23andMe!).

How a gene expresses itself is based on many factors, but it is the chemical reaction around the DNA and how tightly the DNA is wrapped that regulates the genes in our bodies. These processes are called DNA methylation and histone modification, and they are the two predominant ways our genes are expressed.

DNA methylation is the chemical reaction around a gene. For instance, sometimes there is more – or less – of the methylation chemical. This will either turn the gene off or on – like a light switch. This can be either good or bad, depending on the gene.

Methylation is a naturally-occurring and important event. Each cell has its own function, even though the entire strand of DNA is located in every single cell. In an extreme example, you certainly don’t want the hair gene turned on in your heart gene! Or, take for instance, estrogen. As a young woman, your estrogen gene is turned on to create babies and as an older woman, the estrogen is turned off as now one is now waiting for grandchildren.

But if you don’t have the right methylation, then you are subject to a variety of issues such as heart attack, stroke, dementia, cancer, and others.

The M is the methylation that attaches itself to the cytosine one of the four bases, or ‘letters’ on the DNA ladder.

The other way genes are expressed is histone modification. Very simply, think of this complicated structure as a yo-yo. If the string is wrapped too tightly, then the yo-yo doesn’t move. If it is too loose, then you can’t ‘walk the dog’ or ‘shoot the moon’. Chemical reactions alter the histone wrap in the same way. If the DNA is wrapped too tightly, then the genes cannot be expressed. If it’s too loose, then certain genes you want to remain dormant get activated.

Can you eat your way to good DNA health?

We all benefit from listening to our mothers who have told us to eat our fruits and vegetables. Various studies have shown that a diet with more than 5-7 servings a day will positively alter your gene expression and help to prevent age-related diseases.

Certain chemicals in foods (yes, all foods consist of naturally producing chemicals) can positively affect the genes. The chemicals in the food affect the chemicals around the gene, which then affects its expression.

Here are some examples of foods that positively influence your DNA:

We all know that smoking is detrimental to your health. Scientists in Norway gave 102 male smokers a diet rich in antioxidants such as green java tea, bilberry jam, blackberries, and various berry juices. They found that the gene expression in their blood changed for the better. They had improved DNA repair, removal of dead, pre-cancerous, and virus-infected cells, and their overall immune system was enhanced.

In my search for cancer prevention, I learned that nutrition is second to quitting tobacco as a means to prevent cancer. For instance, green tea can suppress tumor growth by changing the DNA of that tumor.

Then I heard about the spice turmeric; which has curcumin as its main compound and is known to reduce inflammation. In addition to cancers, its epigenetic ability has been studied for its relation to neurological disorders, inflammation, and diabetes. It is specifically tied to the Cox-2 gene that makes inflammatory compounds. In addition, it is known to decrease tumors. By taking turmeric for the long-term, one could help ward off breast cancer, colon cancer and Alzheimer’s. Yet, it is a double-edged sword, as too much can be toxic.

The American Diabetes Association held a research symposium to understand the role of epigenetics in diabetes and obesity. There is continuing epigenetic research to understand diabetes. They are not only looking at how diet can influence diabetes in an individual but how environmental influences can pass it to the next generation.

Caution: One size does not fit all

There is still so much we don’t know about our DNA. While all DNA is 99.9% similar to each other, what is different is how we live our lives. The foods we eat determine how we methylate, how our DNA is wrapped around the histone (protein), and all the various chemical reactions that uniquely affect us. But remember, we are all unique and what might work for you might not be beneficial for me.

But what we do know is that a diet full of fruits and vegetables will help inhibit age-related diseases.

Many of you know her as a world-class beach volleyball player, but Gabrielle Reece is a champion on and off the court. She has created a life toward making the world a better place. She uses her athleticism, wisdom, life experiences, and beauty to help others, especially women, achieve peak fitness, good health, and overall well-being for themselves and their entire family.

Her list of accomplishments is long: a mother, a wife, a health and fitness expert, professional volleyball player, first female spokesperson for Nike, host for NBC’s competition series STRONG, a bestselling author, a model, and a mentor to children. Adding to this already remarkable list, she and her husband, Laird Hamilton, co-manage a training program called XPT and Laird Superfood – a product line of coffee supplements to fuel you through the day.

I met Gabby at XPT Elite, where my son and I signed up for the Malibu training program that requires you to adapt quickly to various physical and mental situations. We were looking for a fun end of the summer adventure before he entered The Marines, The Basic School. We wanted to optimize our overall physical fitness, mental toughness, and recovery. Of course, we learned a lot more than that. We also learned more about how and why we eat and how that plays a critical role in how we function every single day.

Endurance training at Reece’s XPT Elite Program. Left: Lucy scaling the deep end with weights. Right: Reece fitting Lucy with a weighted belt for more underwater exercises.

Eating without Thinking

We all do it. I just sat down and ate a dark chocolate bar. Why? Was I bored? Was I hungry? Did I crave chocolate? Until I talked with Gabby, I never asked myself these questions. I just reached for a snack. Most of us do exactly that. We eat for all kinds of reasons besides being hungry. We stress eat. We eat to reward ourselves. We eat because it is lunch time, but not necessarily because we are hungry. We eat a snack out of boredom. We eat for comfort after a difficult conversation.

But that is just it — I wasn’t thinking. I was not asking why. What struck me as unique was Gabby’s approach to food – and to life. Gabby is very self-aware. Gabby watches the world, watches her reaction to it and doesn’t judge either herself or others. She has an uncanny ability to see and immediately understand a person. Her ability to identify someone’s reason behind an action, or non-action, was what made the greatest impression.

https://www.youtube.com/watch?v=EZR-x-a4maQ

By practicing awareness and looking within for the answers, Gabby brings mindfulness into her daily life, something we can all challenge ourselves to do if we really want to achieve whole-body health and wellness. My conversation with her forced me to look inwards at decisions I make all the time and brought a new level of understanding about my habits.

Here are some insights from our conversation…

Lucy: Let’s start with the basics. What kind of foods do you eat?

Gabby: I eat foods as close to the source as possible and avoid processed foods. If you looked at most of my meals, I have a type of vegetable, good quality protein, maybe a sweet potato. Quinoa comes in and out. Rice is rare. Our family’s dinner plate is colorful with a variety of vegetables.

Sometimes I eat popcorn with coconut oil. I manage my sugar intake. There are better kinds of sugar like coconut sugar. When I do eat sugar, I honor myself with it and don’t make it a habit. If I feel that I can eat whatever I want, then my impulses are minimized. I feel it out. I liken it to a rest day with training. The same is with food, I can occasionally splurge.

L: You see a lot of people come through your XPT program. What do you say to them about their diet?

G: I always find it fascinating that people don’t know what to eat. It is so simple yet the media and product marketing messages prop things up as healthy when in reality, they are not. The other day I was in the grocery store and I saw a very sweet couple whose daughter was friends with ours. They were picking up a vegan pizza because they were making a ‘healthy’ choice. Just because something says vegan doesn’t necessarily mean it is good for you.

L: Do you count and watch your calories?

G: I don’t. I eat and listen to my body. There are cycles when I am more hungry other times and will eat more. I stay hydrated and eat healthy fat. If I don’t, I end up having different cravings that I have to manage. For instance, I will go to sugar if I am not doing those things.

I focus on what I could eat right now that makes sense. I used to eat a lot of food when I was training all the time. But right now, my training isn’t as much so I eat when I am hungry. I might have a giant lunch and skip dinner, or a light lunch and a bigger dinner. It depends on my day.

I do pre-decide, though. For instance, before we go out to dinner, I will decide not to eat the bread that gets passed around before dinner begins. That usually works for me.

L: Besides healthy eating, what is your philosophy around food and diet?

G: When I look at food, I always look inward. I ask myself, where I am at and why I am eating it. I stay self-aware.

I tap into how I am really feeling and why I have those feelings. I try to understand the impulse of chewing. A lot of this is just biological impulses. Am I really hungry? Or do I just want to chew something? I might be hungry, but I might be bored. Am I eating because I am mad or feeling belligerent? Either one is ok. I accept where I am in the moment and I am ok.

It is important to have a truthful dialogue with yourself.

When it has moved into negative behavior – then there can be shame. We internalize that, which isn’t any good. Instead, just take ownership of it. Let me see how I can deal with these feeling to make myself feel differently. Then will the impulse to eat something diminish?

I don’t judge. I check to see if I can make myself feel differently. I will breathe, walk, or even give myself the permission to be unreasonable. Can I focus on myself and be just be grateful for something in my life?

We need to understand we have a choice. I am choosing to go to work, to go to the grocery store. I am taking personal accountability and responsibility for my actions.

L: What are your thoughts on the challenges to maintain a healthy lifestyle as we grow older?

G: A lot of people diet and exercise and don’t lose a single pound. Even though they are moving, they are still not losing weight. It is not just about calories in and calories out.

They have to go to the next level and identify their constant level of stress. Staying up late, not hydrating, holding onto childhood trauma are reasons why weight won’t come off. People connect weight with food and exercise, but there is a lot more to it.

I see some clients who have a small accumulation of bad habits that they don’t get away with as they get older. People tend to chalk it up to age, but it is so much more. It can easily be something inside, for instance from childhood, and then you must get rid of that. The frustration of not losing weight can be related to holding onto what happened in the past.

L: What do you recommend for a healthy lifestyle?

G: Pay attention to a mind that is open and honest with yourself. You can shift negative patterns to positive: meditations, breathwork, and being kind to yourself. Think about yourself as an entire organism – your diet, your mind, your feelings, your exercise are all connected. Finally, know that you have the power to change what you want about yourself.

A Common Thread of Mindfulness

I was sitting out on the porch again, like usual, enjoying a chilly evening with my husband and I thought about that chocolate bar. Instead of mindlessly meandering to the kitchen to grab it, I remembered Gabby’s words — why? Why am I thinking about eating that chocolate? Am I bored? Am I stressed? No and no. I am happy. I break off a small piece and treat myself to a bite. Smiling, I am reminded to be forgiving and kind to myself.

For more on Gabby, listen to Mark Devine‘s podcast.

For more on Laird’s diet, listen to Graham Bensinger interview