No Diet is a Clear Winner

In a study published in the journal Circulation: Cardiovascular Quality & Outcomes, researchers looked at a dozen clinical trials that compared weight loss from the “usual” low-fat diet given to overweight patients to four big name diets: Atkins, Weight Watchers, Zone, and South Beach. Researchers found that Atkins, Weight Watchers and Zone were all modestly effective with weight loss between 4-10 pounds per year. However, none of the diets appeared to be more effective than the other. South Beach, on the other hand, did not seem to be better than traditional low fat diet advice. There is no perfect diet; it is important to make sure you have enough energy and nutrients every day so you don’t feel deprived and are able to exercise. Choose a diet that fits into your lifestyle and that will be relatively easy for you to follow. And remember that there is no quick fix.

Healthy Eating in a Hurry

In our modern society, it feels as if we are always running around and pressed for time. Between work, family, and personal obligations, it is often hard to find the time to prepare nutritious, healthy meals to eat at home. The myriad of processed, easy to prepare food, and fast food restaurants offer a great allure to the busy individual trying to squeeze a meal into his/her hectic day. However, eating high sugar, high calorie processed foods devoid of nutrients and vitamins can have long lasting negative impacts on your health.  With a little preparation and planning, you can feed your family healthy and delicious food, even after a stressful day.

First, you should come up with a meal plan for the week and make a shopping list of all the ingredients you will need at the grocery store. If you know in advance what you are making for dinner, you will not have the added stress of figuring it out last minute and not having what you need on hand. Always keep healthy stock items in your pantry and freezer, such as canned tomatoes, brown rice, quinoa, beans, low-sodium stock, olive oil, garlic, onions, frozen fruit and frozen vegetables. Prepare simpler meals on busier nights when there is less time for preparation. If you are not a cooking connoisseur, there are thousands of “quick healthy meals” to choose from on the Internet.

Second, cooking becomes a lot easier if you prep your ingredients in advance.  You will save a lot of time if you can wash and dice certain foods as soon as you get home from the grocery store so they are ready to use at a moment’s notice.  You can also buy pre-cut vegetables in the store. Just remember to save more delicate vegetables that may spoil until right before cooking.  Make sure to keep gadgets, like food processors, and garlic presses, readily available to make chopping and dicing easier.

Making meals in advance and freezing them is another great way to save time. Any kind of stew or casserole can be made in advance and heated up at a later time. You can make extra portions of chicken (like a whole roast chicken) to use in more than one recipe during the week!  Prepare a large salad at the beginning of the week and use it for a few meals (don’t add dressing or it will get soggy – store it dry!)  Lastly, utilize slow cookers, rice cookers and vegetables steamers so your food cooks throughout the day and is ready to eat when you get home.

Eating nutritious meals at home does not have to be difficult or stressful. Taking just 20 minutes per week to plan out your meals will not only save you time and money, but will lead to better overall health for you and your family.

Milk Thistle

What is milk thistle and where is it found?

Milk thistle is a plant native to Mediterranean countries. It is a closely related to the daisy and ragweed. Some people also call it Mary thistle and holy thistle.  Milk thistle contains a flavonoid, called silymarin, which is extracted from the seeds of the plant.  Silymarin appears to have antioxidant and anti-inflammatory properties that protect the liver from toxins.

What are the benefits?

Milk thistle is often used to treat liver problems including, cirrhosis, jaundice, and hepatitis.  It has been shown to be effective in treating seasonal allergies and heartburn.  Others take milk thistle to lower cholesterol, to improve diabetic blood sugar levels, and to reduce the rate of cancer cell growth. It is also used for loss of appetite, gallbladder issues, depression, and hangovers.

Are there interactions with food or medications?

Do not take milk thistle if you are allergic to ragweed or plants in the Asteraceae/Compositae plant family, like daisies and chrysanthemums. Consult a doctor before taking milk thistle if you are currently taking drugs broken down by the liver, antipsychotics, phenytoin, halothane, birth control pills, allergy drugs, drugs for high cholesterol, blood thinners, antianxiety drugs and some cancer drugs.

Are there side effects?

Sometimes, milk thistle can cause diarrhea, nausea, diarrhea, indigestion, intestinal gas, bloating, fullness or pain, and loss of appetite.

We recommend Metagenics  Silymarin 80 for a milk thistle supplement. Please contact info@wywnutrition.com to order.

New Genetically Modified Potatoes

The USDA has just approved a genetically modified potato which resists bruising and has less of a chemical called acrylamide, which is a potential carcinogen. The levels of this carcinogen rise when potatoes are fried, and the engineered potatoes have 50-75% lower levels than regular potatoes. Despite the governmental approval, many consumers question the safety of GMOs and worry about food labeling. Additionally, consumers are waiting to see if restaurant chains and food companies adopt the use of these potatoes. The best thing for consumers is to stay well informed so they can make smart choices.

Another Reason to Buy Supplements from a Reputable Company

The Journal of the American Medical Association recently published a study showing that
tainted dietary supplements that have been recalled from the marketplace often continue to remain on shelves months and years after the recall. This is especially true of weight-loss, sports and sexual enhancement supplements. The FDA’s regulation of the supplement industry is inadequate, and the FDA needs more aggressive enforcement to prevent the contamination of supposedly all-natural supplements and to make sure that consumers buy what they think they are buying.Got to: http://wywnutrition.com/supplement-essentials/ to buy high quality supplements.

Another Reason to Stay Away from Soda

A new study published in the American Journal of Public Health found that people who drank more sugar-sweetened beverages were more likely to have shortened telomeres, which are the ends of chromosomes. When the telomere is shortened, it is more difficult to regenerate, which increases the risk for aging and premature death. Therefore, soda drinkers may be accelerating their aging, even if they are a normal weight. Stay away from soda!!!

FODMAP diet for IBS

Sometimes taking probiotics and doing a cleanse are not enough to balance the bacteria in the gut and decrease symptoms from Irritable Bowel Syndrome (IBS). Many people find relief from following a FODMAD diet (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols). FODMADs are short-chain carbohydrates that can be difficult to digest and therefore can be easily fermented by bacteria, which then causes symptoms such as abdominal pain, bloating, gas, diarrhea and constipation. Some foods to avoid on a FODMAD diet are fruits high in fructose like apples, apricot, avocado, cherry, mango, nectarine, peach, pear, plum, watermelon, dried fruit and fruit juice. Vegetables that should be avoided include artichoke, asparagus, beets, broccoli, brussels sprouts, cabbage, cauliflower, garlic, green pepper, fennel, leek, mushroom, and onion. Additionally, stay away from sweeteners such as fructose, high fructose corn syrup, honey, and sugar alcohols (sorbitol, mannitol, maltitol, xylitol), and dairy products like milk, ice cream, yogurt,and cheese. Lastly, avoid wheat and rye and legumes such as chickpeas, kidney beans, lentils, soybeans. (from Kerry Bajaj)

Have Protein After A Workout!

After a workout, it is important to consume protein because resistance exercise breaks down protein and the body needs to replenish those amino acids to repair and build muscle tissues. Try one of our new smoothies with protein powder at our 800 location to promote muscle growth!

Don’t Go It Alone!

Exercising with a friend has many benefits. You stay accountable and plan workouts ahead, you push yourself past your comfort zone, and you have more fun! Semi-private training with a friend is also a great way to save money! See our monthly special on semi-private training this month! 2 people: $35/person and 3+ people: $25/person.

Alpha Lipoic Acid

What is alpha lipoic acid and where is it found?

Alpha Lipoic Acid (ALA) is an antioxidant that helps prevent cell damage and restores levels of vitamin C, vitamin E, and glutathione in the body. Alpha lipoic acid is unique because it works as an antioxidant in both water and fatty tissue, whereas most antioxidants function only in water. This enables ALA to enter all parts of the nerve cell and protect it from damage. ALA is found naturally inside every cell in the body and is used to produce the energy for our body’s normal functions by converting glucose (blood sugar) into energy. In addition to being made by the body, ALA can be found in very small amounts in food sources such as spinach, broccoli, peas, potatoes, Brewer’s yeast, brussels sprouts, rice bran, and organ meats. ALA is also available as a supplement.

What are the benefits?

Alpha Lipoic Acid has been shown to increase insulin sensitivity and can be effective in treating diabetes and symptoms of diabetic neuropathy, such as burning, pain, and numbness. It is also used for memory loss, cancer, liver disease, heart disease, Lyme disease, chronic fatigue syndrome, weight loss and wound healing.

Are there interactions with food or medications?

ALA should not be taken with alcohol or thyroid medications.  People on chemotherapy and those with diabetes who are taking anti-diabetic medications should be cautious and should speak to a doctor before taking ALA.

Are there side effects?

Some possible side effects are headaches, skin rash, muscle cramps, and “pins and needles” sensation.

 

Featured ALA product: Metagenics Meta Lipoate 300 – $30.35. Contact info@wywnutrition.com to order.