Archive for September 2016

Visceral fat & Gut Health You May Need to Recheck

Comments from our nutritionist, Yunman:

A clean, balanced diet targets at nourishing both the person and his/her gut bacteria. One good indicator for such a diet is the quantity of fiber intake.

Soluble fiber

  • Slow digestion, especially sugar absorption
  • fiber rich foodsIncrease satiety
  • Found in oats, barley, lentils, apples, oranges, carrots, Brussels sprouts, kidney beans, almonds, pistachios, etc.

Insoluble fiber

  • Control the pH balance for the gut microbiota
  • Add bulk to the stool
  • Shorten GI transit time
  • Reduce toxins staying time
  • Prevent constipation and colon cancer
  • Found in wheat bran, corn bran, fruit skin, root vegetable skin, etc.

Both of them can be fermented to produce short-chain fatty acids to create the acidic environment for the good bacteria and feed them, while inhibit the bad ones in the gut.

healthy gut

Now it is time to check how much whole grains, vegetables, fruits, beans, and nuts you eat per day.

 

The following link gives the details of the association between body fat, especially the visceral fat, and gut bacteria:

http://www.sci-news.com/biology/link-body-fat-fecal-bacteria-04227.html

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Stress Management Supports Your Nutrition

Comments from our nutritionist, Yunman Liu:

There is no magic food or diet that can maintain health alone. Nutrition works together with exercise, sleep, and stress management: they are integrative parts of health.

health parts

According to a latest study, alcohol intake after resistance training potentially hampers the desired muscular adaptations to resistance exercise by reducing anabolic signaling.

Despite the similar blood work in the research, if one keeps a healthy diet, regular exercise, adequate sleep, and is optimistic, she/he will be better-equipped for the life stress than people who do not check the list.

The following link gives more details about the research:

https://news.osu.edu/news/2016/09/20/fat-and-stress/

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Always Mashed Potatoes as a Side? Let’s Try Lentil !

Comments from our nutrition, Yunman Liu:

Lentils are excellent source for zinc, selenium, vitamin B2, B3, and especially B1 and B6, in addition to the nutrients mentioned in the article.

Therefore, lentils are your natural multivitamin supplements and taste far better than the pills and tablets.

lentil saladlentil stew

lentil taco

The following link has more details about different types of lentils with various flavors:

http://www.foodandnutrition.org/November-December-2015/Why-We-Love-Lentils/

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You May Love Protein Too Much

Comments from our nutritionist, Yunman Liu:

dinner

lunch

Proteins are almost everywhere:

breakfast

  • Breakfast:
    • 2 slices of whole-grain bread: 6 g
    • 1/2 tablespoon of peanut butter: 2 g
  • Lunch:
    • 1 cup of cooked pasta: 8 g
    • 1/2 cup of chopped kale: 1.5 g
    • 1/2 cup of cooked mushrooms: 1.5 g
    • 1/2 cup of cooked carrots: 1 g
  • Dinner:
    • 1 cup of cooked rice: 2 g
    • 1/2 cup of cooked Brussel sprouts: 2 g
    • 1/2 cup of cooked tomatoes: 1 g
    • 1 cup of cooked yellow zucchini: 1 g
  • Subtotal: 26 g

Meat, seafood, poultry, eggs, cheese, and snacks such as nuts and crackers, are not counted yet.

  • 1 cup of reduced fat milk: 8 g
  • 1 boiled egg; 6 g
  • 3 oz. roasted beef: 25 g,
  • 3 oz. baked chicken breast: 25 g
  • Subtotal: 64 g

Total: 90 g

children eat fish

urban runningThe protein need of a male, active, but non-athlete person who weighs 80 kg is about 0.9~1.2 g/kg/day, i.e. 72~96 g/day.

For active, non-athlete female weighing 60 kg, 0.8~1.1 g/kg/day, i.e. 48~66 g/kg/day.

1.5~1.7 g/kg/day is for athletes, especially those strength ones.

Adequate exercise facilitates the use of protein pool in the body.

In addition, protein powder has limited types of essential amino acids that are the units of protein and cannot be produced by human. In contrast, animal proteins are complete protein containing all types of essential amino acids and more helpful for body building and functions.

For vegans or vegetarians, combining grains and legumes can make the amino acid profile complete.

 

The following link gives perfect explanations:

http://www.askmen.com/video/thrive/you-re-eating-too-much-protein.html

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Let’s Talk about Your Hot Dog, Salami, and Cured Ham

Comments from our nutritionist, Yunman Liu:

Quick facts about nitrates and nitrites:

Nitrates: NO3-, can be found naturally in a variety of vegetables, including broccoli, cauliflower, collard greens and root vegetables.

Nitrites: NO2-, converted to nitrite and then to NO that works as a vasodilator.

Both nitrates and nitrites can be found in processed meat.

nitrate free kiddingPeople should be more concerned about the meat source, ingredients, and nutrition facts of the processed meat:

Choosing organic processed meat increases the chance of purchasing processed meat from safe sources.

High saturated fat may lead to excessive calorie intake.

High sodium may lead to dehydration and then fluid retention.

Besides, people who prefer properly, freshly cooked lean meat with herbs and spices, may have more awareness of nutrition and health, which in turn stimulates them to maintain a healthier lifestyle such as eating nutrient-dense foods and keeping regular exercise. As a result, they may have lower risk of cancer and other diseases.

beef salad quinoa exercise

Healthy lifestyle strengthens our body to fight against the possible harmful substance in our foods and environment.

 

The following link gives you more details:

http://www.menshealth.com/nutrition/stop-worrying-about-nitrates-and-nitrites

 

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Vitamin K: Probably More than You Know

Comments from our nutritionist, Yunman Liu:

Vitamin K, especially K2, can be produced by gut bacteria.gut bacteria

In addition to K1 and K2, there is another vitamin K derivative, K3, which is the synthetic form from VK1 and VK2 and shares the similar functions

Research is still needed to investigate the effect of vitamin K on CVD, diabetes, cancer, and other disease

You can obtain adequate vitamin K1 and K2 from a plant-based diet: high intake of vegetables and moderate intake of meat.

beef salad         chicken and vegetables

Fermented foods such as pickles, nattō and sauerkraut are good source for vitamin K2.

nattosauerkraut

pickle

A diverse diet is always the start for adequate nutrients and ultimately a healthy life.

 

The following link will show you the article:

http://www.bbc.com/news/magazine-24049950

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Back from the Holiday, You Can Reduce the Calorie Intake Without Pain

Comments from our nutritionist, Yunman Liu:

 

1. Replace some of the oatmeal or cereal with fresh fruits of the comparable volume.

2. The vegetables you can have are more than lettuce, tomatoes, and cucumbers:

colorful vegetablesRed: sweet pepper, radish, red beets

Yellow/ orange: yellow zucchini, endives, carrots

Green: asparagus, okra, choy, celery

Purple: purple cabbage, purple onion

infused oil

3 .Mix beans into the rice, pasta, etc., to gain more fiber while moderately reducing carb intake.

4 .Sample recipes of healthy dressing:

Roasted sesame oil with garlic and rice vinegar

Spicy or herb infused oil and lemon/ lime juice

Olive oil with balsamic vinegar and black pepper

Ground nuts with apple vinegar and paprika

5. Reducing both of the frequency and amount of eating sweets is beneficial to not only cutting down calories, but also training your palate and finding your will for long term weight management.

2

6. Successful weight loss results from a calorie-reduced but balanced diet and adequate exercise.

 

The details of reducing calorie intake are from the following link:

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/your_1_day_plan_to_get_your_diet_back_on_track

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Enjoy This Holiday Weekend without Weight Gain

Comments from our nutritionist, Yunman Liu:

On this holiday weekend, just a little management on food and drinks will make a big difference.

1

In addition to the practical suggestions from the article, other useful tips include:

Only one hearty meal in the day;

2

The main entrée does not have to be finished;

Reserve some space for the small-sized dessert, if you desire one.

3

Here is the link of helpful tips for a high-quality holiday diet

http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_diet_tips_for_surviving_holiday_parties

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