Tuesday, March 11, 2014

Spartan Race comes to Miami April 12-13, 2014


Spartan Race is a obstacle challenge with events all over America and abroad. It is a great way to get active and have fun! For more info such as videos and photos and how to sign up check out their website: http://spartanracemedia.com

they have an event in Miami in Oleta River, April 12-13, 2014. 

I have one free code to sign up for free, it is worth over a 100 dollars, first one to use it, gets it: 
BOP9181360

if the code above has been used you can sign up at 15% off by going to this website: 


Spartan Race is on a mission to get you active, healthy, excited about change, and return to our ancient roots where running through woods, getting dirty, and facing adversity was part of everyday life.



Friday, March 7, 2014

Nutrition, Inflammation, and Disease


I have wrote numerous posts about the detrimental effects of inflammation, and how it is the root cause of many diseases such as arthritic, cancer, obesity, type 2 diabetes, metabolic syndrome, and heart disease.
A recent article in Today's Dietitian, which is a favorite journal of mine, outlined pro and anti inflammatory nutrients for you to add to your diet and eliminate from your diet to combat chronic inflammation and lead to a healthier you!

Pro inflammatory nutrients
  • Excess calorie intake – taking in large amounts of calories stimulates adipose (fat) tissue growth and these cells give off pro inflammatory markers. Also, it promotes abdominal obesity which increases risk for diabetes, and metabolic syndrome. Studies have shown that consuming 20-25% less calories resulted in lower levels of serum inflammatory markers, reduced body fat, increased glucose tolerance and insulin sensitivity, and improved lipoprotein profiles.
  • Low fiber, high sugar starches – These foods which have a high glycemic index stimulate pro inflammatory markers production and increase your risk from death from inflammatory disease by three times.
  • Trans fatty acids – By now, you should know not to consume these AT ALL. It is a risk factor for sudden cardiac death and they induce an inflammatory response in cardiac tissue.
  • Saturated fatty acids – these fatty acids found in butter, and animal products stimulate macrophage production and secretion of pro inflammatory cytokines and leads to increased body fat.
  • Omega 6 fatty acids – found in soybean ,corn, safflower, sunflower oil, and therefore fried foods. It is the precursor to pro inflammatory eicosanoids, and they are active in the inflammatory process. Although necessary for us, the typical American diet provides way more than we need. A good alternative is olive oil.

Anti-Inflammatory Nutrients

  • Omega 3 fatty acids – Found in fatty fish such as salmon, fish oil supplements, flax seed oil, and chia seeds. They stimulate the synthesis of anti-inflammatory eicosanoids and reduce pro inflammatory cytokines, they also inhibit pro-inflammatory signaling.
  • Ascorbic Acid – Vitamin C is a powerful antioxidants that defends cells. It reduces tissue damage at inflammation sites and is negatively associated with pro inflammatory CRP and IL-6.
  • Vitamin E – Vitamin E from food, not from supplements, scavenges free radicals, prevents lipid oxidation, inhibits release of pro-inflammatory cytokines and reduces CRP levels. It is also inversely related to plasma levels of pro-inflammatory markers.
  • Polyphenols – These are aromatic compounds found in apples, cocoa, onions, celery, berries, olive oil, tea, flaxseed, and certain grains. They have powerful anti inflammatory properties, prevent free radical production, and block the activity of pro-inflammatory signaling.
  • Prebiotics and probiotics - prebiotics found in chicory, Jerusalem artichokes, onions, and as inulin in foods and supplements and probiotics found in cultured dairy such as yogurt and kefir decrease the activity of pro-inflammatory cytokines and increase levels of inflammatory markers. They have also shown to allevita symptoms of IBD and ulcerative colitis.

10 Ways foods can reduce inflammation
  1. Eat more fruits and vegetables
  2. Cook with virgin olive oil
  3. Snack on walnuts instead of chips
  4. Eat whole grain cereal such as oatmeal, and replace refined grains with wholegrain such as swapping white rice and white bread for brown rice, barley, and whole wheat bread.
  5. Eat fatty fish such as salmon 2-3 times per week
  6. Eat less fast food, since they use pro inflammatory oils
  7. Swap out white potato for sweet potato
  8. Cut down on sugary drinks sich as juice and soda and increase your water intake
  9. Eat more lentils and beans, and less red meat.
  10. Have dark chocolate and fresh berries for dessert instead of baked goods.

Tuesday, March 4, 2014

52 Little Changes for Big Weight Loss Results

Great article I came across on stumble upon. It includes little tricks you can do to promote weight loss, and talks about the science behind it. Some tricks include eating off of blue plates, eating eggs for breakfast over a bagel, turning off the TV during meal times, and the importance of stress control for your waist line.

http://www.stumbleupon.com/su/2u6NIp#









Friday, February 14, 2014

Going Vegetarian: Why a plant-based diet may be worth it



           An article in Today’s Dietitian reported the results of the Adventist Health Study-2, and the results solidify the health benefits of a plant-based diet. This study started in 2002 and followed 96,000 Adventist participants in the United States and Canada, which makes this study one of the most comprehensive diet studies out there.
The reason why the Seventh-day Adventist population is so interesting is that they have healthful life style practices, which includes not smoking, or drinking alcohol. Also, as many as 35% of Adventists are vegetarians. They also have lower risk for heart disease, cancer, high blood pressure, and arthritis as a population. All these factors all
ow researchers to investigate different dietary patterns and effected health outcomes.
The study categorized participants into vegans who eat no animal products, lacto-ovo vegetarians who eat no meat but eat eggs and dairy, pesco- vegetarians who eat fish but no other meat, semi-vegetarians who eat meat less than one time per week, and none vegetarians who eat meat at least once per week. Many linear relationships have been observed:
·      BMI: There is a progressive weight increase from vegan to a nonvegetarian diet. With vegans having the lowest weight, followed by lacto-ovo vegetarians, Pesco-vegetarians, semivegetarians, and finally nonvegetarians with the highest weight.
·      Heart disease risk: Same trend was observed here, with vegans demonstrating the lowest heart disease risk factors including cholesterol, blood pressure, metabolic syndrome, and diabetes when compared to nonvegetarians.
·      Type 2 Diabetes: The prevalence in vegans and Lacto-ovo vegetarians is one half that of nonvegetarians. The prevalence of type 2 diabetes is 2.9% in vegans, 3.2% in lacto-ovo vegetarians, 4.8% in pesco-vegetarians, 6.1% in semi vegetarians, and 7.6% in nonvegetarians.
·      Inflammation: C-reactive protein, which is a measure of inflammation, had a progressive number from vegans to nonvegetarians, with highest inflammation in nonvegetarians.
·      Cancer: All vegetarians have a 8% reduction risk in cancer, with vegans having the lowest risk.  For cancers of the GI tract, vegetarians had a 24% reduction risk, and for respiratory system cancers vegetarians had a 23% reduction risk.
·      Longevity: There is a 12% reduction in mortality when comparing vegetarians to nonvegetarians.
·      Sustainability: Greenhouse gas emissions for vegans are 41.7% less than when compared with nonvegetarians. Lacto-ovo Vegetarians have a 27.8% lower, pesco- vegetarian diet 23.8% lower, semivegatarian at about 20% lower greenhouse gas emissions.

As you can see there are many reasons to consider eliminating meat from your diet, even if it is to one time per week, you will see health benefits. 






Image credit: http://www.freedigitalphotos.net/images/Salad_g183-Bowl_Of_Salad_p60278.html


Tuesday, December 17, 2013

Great healthy and yummy snack items to try

Here are some healthy and tasty snacks I have tried recently and loved. I found them all at whole foods or Publix. They can be found online also.

1. Fiber Gourmet's Cheese Thinables - They are similar to Cheez-it crackers, but 60 calories and 11 grams of fiber for a bag of 30 crackers! Super delicious and a great snack.


2. Matt Munchies premium fruit snack - Similar to fruit roll up or fruit leather, this snack is delicious, a very large portion and only 40 calories for the whole bag! Great snack that is low calorie and satisfies a sweet craving



3. Umpqua Oats Super Premium Oatmeal - Great on the go breakfast oatmeal, comes in a few flavors. Make in the box that it comes in. It is 300 calories and high in fiber.


4. Arctic Zero Frozen Dessert - Find in the ice cream isle, this frozen dessert is a 150 calories for the whole pint size carton. Lactose free and gluten free and high in protein!


5. Pom Poms wonderful fresh arils - I found this in the produce section, this is a great way to eat whole pomegranate seeds without the trouble of breaking a part the whole fruit. Comes ready to eat so you can get all the health benefits of pomegranates like antioxidants and fiber, which is not found in the juice.


xx,
Danielle Hamo, RD LD/N