People with Celiac Disease have an autoimmune reaction to the presence of gluten, a protein found in wheat, rye, and barley, which can destroy the sensitive absorptive tissue in the small intestine. One detrimental consequence is that food and nutrients cannot be absorbed and used.
Common symptoms of Celiac Disease include intestinal symptoms such as bloating, gas, and diarrhea, and weight loss, poor growth, and nutritional deficiencies. Individuals with gluten sensitivity, though their symptoms on exposure to gluten may be similar, do not experience the severe intestinal damage observed with Celiac Disease.
The only known definitive diagnostic tool for clarifying the problem is an intestinal biopsy in which the integrity of the intestinal tissue (villi) is visibly observed and evaluated. Trying to eliminate wheat, barley and rye (natural sources of gluten) is the easiest way to become painfully aware of just how ubiquitous the ingredient is in our food culture.
It is important, for overall well-being, to remember that following a gluten-free diet is as much about what to include as it is what to eliminate. The more nutritionally complete your diet is, the less likely it is that gluten-free eating creates other health issues. Six key goals for balanced, gluten-free eating, when accounted for in food and meal planning can help you to feel better, and improve your short and long-term health.
Growing Naturals Rice and Pea Proteins can help you to achieve many of these goals.
First and foremost, it is important to become aware of where gluten is found. It is a protein that naturally occurs in wheat, rye, and barley. The most obvious dietary changes will need to be eliminating foods in which these ingredients are included.
Fortunately, there are a wide variety of options available for sandwiches, pizza crusts, etc., that can ease the transition. In addition, many alternative grains have been embraced and promoted by chefs and creative gluten-free eaters on the internet, providing variety and inspiration to those individuals interested in spicing up their new way of eating.
Here is a list of alternative grains currently available on the market for you to incorporate into your gluten-free cooking.
Depending on the severity of your diagnosis and symptoms, it is important to also keep in mind that gluten residual may work its way into products prepared and/or packaged in facilities where gluten-containing grains are also prepared and packaged. This can be an issue even with foods that are not grain-based, but which are packaged in facilities where these grains ARE.
Growing Naturals products are gluten-free and meet FDA standard of less than 20ppm gluten. Though most times they test well below this at 5 to 10 ppm gluten.
A healthy gluten-free diet is not just about avoiding certain grains. It is about ensuring that all essential nutrients are included in the diet, even when a major source of certain vitamins and minerals has been eliminated.
Dietary iron, calcium, vitamin D, and fiber, are often deficient in people with Celiac Disease. So it is important to seek out foods that reduce the potential influences these omissions may have on regaining total health.
Iron
One serving of Growing Naturals rice protein powder contains 10-15% of the recommended Daily Values (DV) of iron. One serving of pea protein contains 30% of the recommended DV of iron. In addition to red meat, poultry and fish, plant foods that can help you to enhance your iron intake include: green leafy vegetables, dried herbs, dark chocolate, pumpkin and squash seeds, dried tomatoes, and dried fruits like apricots and raisins.
If you make sure you eat these foods along with foods containing vitamin C, and moderate your use of coffee, tea, soybeans, tofu, dairy products, and calcium supplements at meals where you have included your iron foods, you will help that iron to be better absorbed and used.
Calcium
Some of the best foods containing calcium are not dairy products! Collard greens, turnip greens, tempeh, kale, okra, bok choy, mustard greens, Swiss chard, broccoli, basil, thyme, dill seed, and oregano are all respectable sources of this important mineral. In moderation (because they can interfere with iron absorption), consider incorporating tofu and non-genetically modified (GMO) soy products.
Also containing calcium in respectable quantities are: romaine lettuce, celery, fennel, cabbage, summer squash, green beans, garlic, Brussels sprouts, oranges, asparagus, leeks, Crimini mushrooms, rosemary, cumin seeds, cloves, coriander, scallops, and kelp.
Vitamin D
Bone health is an issue in people following gluten-free diets. Vitamin D is not an easy nutrient to get in the diet, especially if you are also eliminating dairy products. Fortunately, one serving of Growing Naturals Rice Drink contains 30% of your recommended Daily Value. In addition to fortified foods, other good sources of vitamin D include sardines, salmon, eggs, and ultraviolet light-exposed mushrooms. Alternately, a non-food source is exposure to direct sunlight for 10-15 minutes preferably at noon.
People with Celiac Disease often have other intolerances. Even if they are not entirely lactose intolerant, they may need to avoid milk in the early stages of healing. In addition to lactose, food intolerances and allergies often coexisting with gluten issues include: soy, lactose, whey, corn, and nuts.
Growing Naturals products are soy-free, dairy-free, corn-free, nut-free; hence, the tagline, “Finally, a food for all people.”
Food intolerances and allergies irritate the body and create an inflammatory state that can affect other organs and tissues. Common chronic diseases like heart disease, type II diabetes, polycystic ovary syndrome, arthritis, asthma, even depression, are conditions that often get their jump-start when a diet is strongly pro-inflammatory.
In addition to managing and healing inflammation in your digestive tract, dietary choices can reduce your risk or help to manage symptoms of other conditions.
Two of the most important dietary strategies for reducing inflammation are limiting omega-6 fatty acids from the diet and limiting simple sugars.
Fatty Acid Balance
In general, your daily omega-6 to omega-3 ratio should not exceed 10 to 1 if you are trying to reduce inflammation; be sure you read your labels and moderate quantities of products containing added fats and oils that may make it hard to keep your overall diet in good anti-inflammatory balance.
Almond milk in particular contains no omega-3 fats and is predominantly composed of omega-6 fats.
Some common food sources of omega 6 fats include: sunflower, safflower, soy, sesame and corn oils, walnuts, avocado.
Many milk alternatives are high in added sugar, so try to choose unsweetened or low sugar versions whenever possible.
Percent of carbohydrates that are added sugar by type of milk
100 Flax
86-90 Coconut Milk in a Carton
79 Oat
78 Hazelnut
75 Hemp
0 Almond
Growing Naturals proteins are sweetened with small amounts of rice sugar, and coconut sugar. In general, pea proteins contain no more than 3g of added sugar per serving and rice proteins contain 0g added sugar per serving.
While there is an increased prevalence of celiac disease with type I diabetes, no such correlation with type II diabetes has been recognized in the literature. Even so, as the prevalence of obesity continues to grow in our culture, the number of people managing both conditions is increasing.
If you have any family history of diabetes, or you have been told you have polycystic ovary syndrome or metabolic syndrome, it is important to eat enough protein to support healthy hormone function. One thing you may not realize just how insistent your sweet tooth is, until you realize that gluten-free eating entails cutting out some of your favorite guilty pleasures!
Be careful that your quest for eating gluten-free is a quest for overall health, and not a way to eat food that is gluten-free but still low in nutrient density.
In conclusion, following a gluten-free diet primarily entails switching out grain-based foods containing gluten for grains that do not contain gluten. Your options in every other food category are still wide open and available for you to use creatively in your own personal kitchen!
Growing Naturals Rice and Pea Proteins can be valuable allies in making sure you are getting all of the nutrients in amounts and proportions that launch you into the world of better eating for better health.
For more information on gluten-free eating, please visit: www.glutenfreediet.ca
]]>Beyond being a trend, the shift towards plant-based diets is rooted in compelling scientific evidence that underscores the positive effects on human health and the environment.
Sit tight, as we uncover all plant-based diet benefits and risks and unveil all the truth about a plant-based diet, based strictly on recent studies.
Meat is not an enemy. It’s not necessarily bad for your health as it contains vital nutrients and micronutrients — like protein, minerals and fatty acids — that our bodies do not produce.
However, too much meat (especially processed meat) can lead to blood pressure spikes, high cholesterol, and rheumatoid arthritis and, in the long run, even affect your longevity.
On the other hand, there are disadvantages of a plant-based diet, such as increased risks of iron-deficiency anemia, low blood pressure, and, according to Harvard Health Publishing, a higher possibility of stroke.
Whether plant-based or omnivorous, a nutrient-poor, low-quality diet always leads to poor health outcomes.
But, transiting to a green diet doesn’t always imply giving up on meat and all animal products. These are some examples of plant-based nutrition, from very plant-focused to more flexible choices.
One vegan diet research paper confirmed that quality, whole-food, plant-based diets are able to mitigate a plethora of health conditions including lowering cholesterol and blood pressure as well as lowering risk of type 2 diabetes and heart disease.
Plant-focused nutrition was also acclaimed to be very effective for weight-loss efforts and protective against gastrointestinal disease, cancer, obesity and digestion-related conditions.
If you wonder about the immediate benefits of the plant-based diet — many of those who start their journey distinguish the feeling of “lightness” in the stomach.
In 2021 there was a nutritional update for physicians with an interesting case study.
A 63-year-old patient with type 2 diabetes, a high blood pressure history, struggling from nausea, fatigue, and muscle cramps, was prescribed plant-focused nutrition and light physical activity. After a 4 month period, the patient’s blood pressure returned to normal levels, his cholesterol was significantly lower and his diabetes was under control with a single medication.
There are also notable benefits of a plant-based diet on the environment.
Another study of 2021 indicated that the transition to plant-based nutrition has the power to cut down the land we use for food by 76%, decrease the gasses that contribute to climate change by almost half, reduce water pollution by 49%, and save a lot of water.
First and foremost, you want to consult your healthcare provider to choose the right type of plant-based nutrition for you.
It’s vital to understand that the plant-focused diet should be adopted gradually — by incorporating more vegetables, nuts, seeds and greens into your regular diet, and moderately excluding animal products or meat. It’s also important to be aware of the nutritional differences of plant-based foods and understand that in order for it to yield positive outcomes the diet should be focused on whole plant foods rather than “junk” or highly processed plant-based foods like chips, cookies, candy, etc.
The most essential part of a proper green diet is ensuring the replacement of all nutrients and micronutrients that would otherwise be obtained from animal products and are not produced by your organism.
Breaking a common misconception, properly planned plant-based nutrition allows you to obtain all essential nutrients like proteins, fatty and amino acids, and other micronutrients:
To see no deficiency of crucial protein in your diet, resort to our protein calculator and effortlessly figure out the daily norm specific to your organism.
A plant-based diet is an effective way to improve your well-being and increase the quality of your life. If you are looking to achieve your health goals, lose weight, or simply explore the benefits of green nutrition — we at Growing Natural have you covered.
Our scientifically developed pure plant proteins are designed to assist you in carving out your ideal you. Visit our shop and read more of our green guides!
]]>Have you ever stopped yourself from eating something because "it's bad for you" or the latest fad diet told you not to eat it, only to uncontrollably binge on it later on? Have you ever regained all the weight you lost on a diet not just once, but multiple times? Have you felt guilty after eating junk food even if in small quantities? If you’ve experienced of any of these behaviors and you're ready to ditch yo yo dieting and the diet mentality you could probably benefit from a practice known as intuitive eating.
This novel, no-diet approach appears to benefit several aspects of both physical and mental health. While weight loss is not a goal of intuitive eating, some people do happen to lose weight with it.
For many of us, eating has become a mindless activity—something we do on autopilot. For others, it has become a social activity, a staple in celebrations and holidays, and even a stress-reliever. But when no thought goes into what you eat, or when you eat for the wrong reasons, you can end up overeating and feeling guilty afterward. Do this enough, and it can easily lead to cycles of weight gain and dieting, of restricting and binging, and eventually disordered eating. With intuitive eating you ditch the diet mentality of restrictions and truly heal your relationship with food. Like the name implies, intuitive eating is a multi-faceted approach to health and food that helps you become more aware of your internal hunger and satiety cues so that you can fully enjoy eating without guilt or shame. It is NOT a diet. In fact, it's about rejecting diet culture and the idea of "good" and "bad" foods. There's no counting calories or macros and no food is off limits (unless of course you have an allergy or intolerance). With intuitive eating you learn to eat for purely physical, rather than emotional reasons. It's a type of mindful eating, but more involved. You start to pay attention to not only what you’re eating, but when and why. Intuitive eating is also about ending the war with your body and respecting it regardless of how you feel about its genetically-determined shape. It's about rejecting the 'ideal thinness'. It's about engaging in physical activity for the sake of feeling good (rather than as a punishment or motivation for eating). There are 10 principles to intuitive eating, but in short it is a form of "attunement of mind, body and food."
Over 100 studies have looked at the impact of intuitive eating. When you practice intuitive or mindful eating, great things start to happen. Some of the benefits of intuitive eating include:
There’s no doubt about it, eating is an emotional thing for many of us. It can bring positive emotions, like happiness on a “cheat day” after a long week of dieting or a favorite treat, but it can also bring negative emotions, like regret after overindulging or guilt for having had a piece of cheesecake (albeit small) when you were supposed to be “dieting.”. But eating as a reward or a way to cope with emotions like boredom, stress, or heartache can lead to weight gain and fuel even more negative emotions. Overeating or gaining weight often leads to feelings of shame or lack of control. If you have a tendency to eat your feelings, intuitive eating can help you identify the real reason you’re eating. You become more aware of triggers that make you want to eat or that lead to mindless eating, allowing you to explore alternate, healthier coping skills.
Intuitive or mindful eating can also be used as part of a treatment plan for patients with binge- or other eating disorders. One study from Jean Kristeller, PhD, studied the effects of mindful eating on binge eating treatment. Participants who practiced mindful eating in conjunction with a standard therapy-based treatment program reported enjoying their food and experiencing less struggle with control as a result. In another study intuitive eating uniquely and consistently predicted lower levels of disordered eating in both men and women. And in a meta analysis of 24 studies, intuitive eating was associated with less disordered eating and better psychological health. For those who struggle with eating disorders, these results are promising.
When you are finally able to detach emotions, restrictions and judgement from food, then you can finally make peace with food. With intuitive eating you give yourself "unconditional permission" to eat whatever you want...albeit mindfully. There is no longer that continuous cycle of restriction, binging, and guilt.
When you practice intuitive eating, you become more aware of the ingredients in each food. As you think about these ingredients, where they came from, and the effect they have on your body, you’ll likely be more inclined to choose healthier options. For example, picture yourself eating a salad full of vegetables. You imagine the vegetables growing in a garden or field, and a farmer harvesting them. As you eat your salad, you know it’s full of the nutrients needed to support your health and allow you to do the things you enjoy like playing with your kids for example. Now picture yourself eating a few cookies. It may certainly taste good, but then you think of the way you’ll feel after a sugar crash. Which food is more appetizing? As you get into this habit, you’ll be more likely to reach for healthier meals and snacks most of the time. After all, being healthy doesn't mean eating eating perfectly all the time. Remember that intuitive eating allows for unconditional permission to eat whatever you want, so it's perfectly ok to enjoy some non-nutritious foods once in a while too.
Intuitive eating has been shown in multiple studies to reduce body image concerns. The truth is that neither weight nor body shape determine your health. If you are too judgmental of your body and don't accept it as it is then rejecting the diet mentality becomes very difficult as well. With intuitive eating you learn to respect and appreciate your body for what it does every day. This ultimately leads to higher self esteem and a more positive body image.
It is important to note that weight loss is NOT a goal of mindful or intuitive eating. In fact, some people may gain or not lose weight at all. However, some studies have shown weight loss as a "side effect" of these non-diet approaches. One study found that after just 10 sessions of the Mindfulness-Based Eating Awareness Training (MB-EAT) program, participants lost 7 pounds. Another study found that after a 6-month mindful eating seminar, participants lost an average of 26 pounds and didn’t regain any in the 3-month follow up. With intuitive eating, there appears to a link to lower BMI (Body Mass Index). There are several theories to the weight loss connection, one of which may be attributed to honoring internal cues. It takes about 20 minutes for the brain to register satiety, the feeling that you’re full. Intuitive eating helps you slow down, so you recognize fullness as it occurs, rather than after you've overeaten. It also teaches you to honor your hunger cues and feed your body when you need to so that you're not dealing with cravings and binges later on. Another reason you may lose weight is because you allow yourself the freedom to eat what you really want (rather than what a particular diet suggests). Granted this doesn't mean eating with reckless abandon. But rather giving yourself permission to choose any food, and eating it mindfully which allows you to be satisfied, often with less food. Yet another reason is the exercise component. Finding an exercise or physical activity you truly enjoy means that it no longer feels like a chore and you will do it consistently.
Specifically, intuitive eating has shown a link to improved cholesterol and blood pressure and lower BMI. This could be the result of better eating habits developed with intuitive eating. Even though you give yourself freedom to eat anything, you learn to eat mindfully and as a result make better food choices.
Practicing mindful eating can be the first step toward intuitive eating. The following tips can help you get started. Because intuitive eating is a more comprehensive approach, it may require the help of a certified counselor or nutrition expert such as a Registered Dietitian.
It’s hard to change your eating habits overnight. Start small and commit to practicing mindful eating for one meal a day.
Making your own meals rather than resorting to takeout or frozen pizzas is an excellent way to increase mindful eating. You’ll become more aware of the ingredients in your foods and make healthier choices about what you eat.
For one meal each day (or week), eat alone and in silence. Focus on your food. Observe its tastes, smells, and ingredients. Think about where it came from. Take time to appreciate how it will nourish your body.
Before you take your first bite of food, close your eyes and focus on the taste, the sound, the texture, and your own feelings. Think of what this food is accomplishing for you (Is it curbing hunger? Or is it an attempt to handle stress?). It may sound weird, but try it—it really works!
Set a timer for 20 minutes before you sit down to eat and try not to finish your meal before that time. Chew slowly and completely. Put your fork down between each bite. You can even eat with your non-dominant hand if it helps you slow down
Make it a point to eat every snack or meal from a plate. You can’t be mindful about what you’re eating and how much when you’re eating it directly from a bulk bag. For bonus points, sit at a table whenever you eat.
Jotting down how you feel when you eat, as well as the food you are eating, can help you understand your eating habits and become aware of any emotional triggers. Intuitive and mindful eating can change your entire relationship with food. You no longer have to be a slave to diet culture and exercise. As you start to practice mindful eating, remember that it will take some time to master. In the meantime, take a deep breath, slow down, and learn to listen to your body!
Written By: Jill Overmyer
Reviewed and Edited By: Scarlett Full, in-house Registered Dietitian
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Truth: When dietary protein is digested (whether in powder form or not), it normally produces ammonia as a by-product which is excreted as urine through the kidneys. This “toxic” myth stems from the idea that isolates are too much protein for the kidneys to handle. Thankfully, this is NOT true for normal, healthy kidneys. If that were the case, then a piece of chicken, fish and steak would also be too much for kidneys to handle.
The term ‘isolate’ basically describes the degree of protein purity of a powder. Typically, an isolate contains 90% or more protein, with <10% of anything else (carbs, fat, etc.). It is simply a very rich source of protein, much like a piece of steak is.
The only times dietary protein (isolate or not) may be harmful to kidneys are when there is a pre-existing kidney problem, or when protein (any kind) is consumed in quantities super exceeding what your body needs. When kidneys are not functioning well, the ammonia by-product can get trapped in the body which can definitely be harmful. Similarly, excessive protein can cause the ammonia to back up (because kidneys can only work so fast).
Truth: There is nothing in GN rice protein that would make it cause inflammation in the body. In fact, it is more likely to have an anti-inflammatory effect since it does not contain anything artificial, is made from organic brown rice, is hypoallergenic, saturated fat-free, and plant-based.
Consuming enough dietary protein actually helps to stabilize hormones, not disrupt them. This is because some hormones are made from the amino acids in dietary protein. Without enough protein, the body cannot make the hormones needed to function normally, and this is what can cause an imbalance. The only way rice protein would cause inflammation is if someone was allergic to rice protein (which is rare) or if there was a pre-existing health condition that caused an adverse reaction to rice protein.
By: Scarlett Full, in-house Registered Dietitian
]]>Choosing a low-carb vegan protein powder is vital for those specifically targeting weight loss. These powders help in maintaining lean muscle mass while on a calorie deficit, and their low-carb content aligns perfectly with a weight loss-oriented diet plan. The best vegan protein powder for weight loss will have a high protein-to-carb ratio, providing satiety and energy without the extra carbs.
Absolutely! Vegan protein powders offer numerous health benefits. They are often easier to digest than whey proteins and are free from dairy, making them ideal for those with lactose intolerance or dairy sensitivities. Moreover, they are packed with plant-based nutrients that contribute to overall health.
In addition to being a sustainable and ethical choice, vegan protein powders offer unique advantages. They are typically lower in cholesterol and saturated fats compared to animal-based proteins. They also often contain beneficial fibers and antioxidants found in plant sources.
Aim for at least 25g of quality protein per serving to support lean muscle mass and exercise recovery. Aim for at least 25-30g if you’re an athlete in intense training. Quality vegan proteins like peas and rice easily deliver 30g per 2 small scoops.
Steer clear of too many added sugars, as they can spike blood sugar and cause energy crashes. Five or less grams of added sugars would not cause sugar spikes especially when paired with 15g or more of protein. Get your flavor and carbs from natural sources like cocoa powder or fruit instead. Growing Naturals Chocolate Rice Protein - uses organic cocoa for a delicious taste.
Combining different plant proteins can enhance amino acid delivery compared to single protein sources. Try a vegan protein blend like Benefit Blends with pea and rice proteins.
A clean protein powder supports your low-carb fitness goals without unwanted additives or sugars. Using these tips can help you find a vegan protein to power your active lifestyle and take your performance to the next level. With the right powder, you get all the benefits of plant-based eating plus the muscle-fueling power of high-quality protein. Visit our website to learn more about our protein powder offerings.
If you're trying badly to keep your waistline in check, all those extra treats (whether it be sweet, savory, solid or liquid)--can add up to a few extra pounds on the scale at the end of the year. Especially if you're not doing extra physical activity to work it off, or compensating by eating more of the less calorie-dense foods. Sure you can always work those extra pounds off come January, but why not avoid it in the first place? Why not indulge with moderation? That is, either enjoy a smaller serving than normal, OR have a healthier version of your treat.
Here are 6 healthier and protein-boosted alternative recipes to seasonal favorites to help you curb your cravings and nourish your body at the same time.
This seasonal favorite in liquid form may have close to the same amount of calories in 1 average slice of pumpkin pie--but it contains way more beneficial nutrients and will also help to keep you full for longer than the slice of pie. That's because compared to the average 5 grams of protein and 14 grams of fat in a slice of pie, the smoothie contains 27 grams of protein and only 3.5 grams of fat! Plus, you're getting nearly 10,000 more micrograms of the antioxidant beta-carotene (a form of vitamin A) in the smoothie. To top it off, it's plant-based so that means no cholesterol and no saturated fat. Cheers to that.
What's not to love here? These no-bake, gingery nuggets are made with an oat base and protein boosted using GN vanilla rice protein. So much better for your body than regular gingerbread. Make a batch ahead of time and store them in the fridge for when hanger strikes! Ps. the kids will love these too.
Who doesn't get bombarded with chocolate during the holidays? Whether it's in a gift bag or office treat jar, it's hard to say no. In those decisive moments, think before acting: does your body really need extra sugar right now? You might be surprised at how many times you can put the chocolate down. But for moments when you do want to indulge, try something that provides your body with something more than just sugar. Like this gluten-, nut-, and dairy free bark made mostly with coconut butter, protein powder and unsweetened chocolate--then decorated with an array of superfoods. Each pieces has 7 grams of protein, almost 5 grams of fiber and only 10 grams of sugar!
That's right--no pumpkin flavors or loads of syrupy sweetener here--just real pumpkin and almost 2 egg's worth of protein. Feel good about what you are feeding your body with this warm seasonal favorite.
Pecans, like other nuts are great for your health (especially your heart's health), but not so much when they're drowning in butter and sugar, like in the case of pie. This smoothie version of the classic dessert is sure to delight both your taste buds and your cells thanks to all the nutrients it provides. Pecans are a rich sources of antioxidant vitamin E, manganese, potassium, calcium, fiber, zinc, B vitamins and more. Plus, you get almost 30 grams of protein to keep you full and keep your blood sugar balanced.
Yet another healthy way to enjoy fluffy, spiced pumpkin goodness: pancakes. And not just sugar-laden pancakes--protein-packed ones! Made mainly with rice protein, egg whites and (of course) pumpkin puree, these cakes have everything your body needs and nothing it doesn't. Only 180 calories, 3 grams of sugar and 29 grams of protein. Plus it's dairy free. Don't miss out!
By: Scarlett Full, in-house Registered Dietitian
]]>We are exploring the untapped potential of unflavored vegan protein powder for our dedicated keto warriors.
Get ready to discover how this secret weapon can transform your workouts, boost muscle growth, and keep those carb cravings at bay.
It's time to revamp your diet with a scoop of pure plant-based goodness!
A keto diet is a low-carb, high-fat, moderate-protein eating plan.
It aims to put your body into a state of ketosis, where it burns fat instead of glucose (blood sugar) for fuel since the carbs are highly restricted.
Though research is limited, for many the keto diet has resulted in weight loss, improved blood sugar levels, reduced inflammation, and other health benefits.
Getting enough protein on a keto diet can be challenging, especially if you follow a vegetarian or vegan diet.
Protein is essential for building and repairing tissues, making hormones and enzymes, supporting immune function, and preserving or building lean muscle mass.
You may experience muscle loss, fatigue, hunger, cravings, and poor health if you don't consume enough protein.
The recommended protein intake for keto dieters varies depending on age, weight, activity level, and goals. Still, a general guideline is to aim for 0.6 to 0.8 grams of protein per pound of body weight per day.
For example, if you weigh 150 pounds, you'd need about 90 to 120 grams of protein daily.
Unflavored vegan protein powder is a dietary supplement that provides plant-based protein without added flavors, sweeteners, colors, or preservatives.
It is usually made from one or more plant protein sources, like rice, pea, hemp, soy, or quinoa.
It can be mixed with water, milk, or plant-based milks to make a protein shake or blended with other ingredients to make a smoothie. Because it isn’t flavored or sweetened, it is perfect for adding to savory foods and keto meals to boost their protein content.
Unflavored vegan protein powder is ideal for keto dieters who want to increase their protein intake without adding extra carbs or calories.
It is also suitable for people with dietary restrictions or preferences, such as gluten-free, dairy-free, soy-free, or meat-free.
Best of all, unflavored vegan protein powder is versatile.
You can add flavors and ingredients to suit your taste buds and nutritional needs.
The number of ways to add unflavored protein powder to your keto meals is practically limitless.
Just look at some of these ideas:
When choosing unflavored vegan protein powder for keto diets, keep the following in mind:
Many unflavored vegan protein powders are available on the market, but not all are equally suitable for keto dieters.
Some of the best options are:
So, how can you get your hands on these versatile, unflavored protein powders that are keto-friendly?
At Growing Naturals, of course!
We are dedicated to providing natural, healthy, and effective plant-based nutrition products.
We only use organic, non-GMO, and sustainable ingredients and processes to ensure the highest quality and purity. They also support social and environmental causes like hunger relief, animal welfare, and fair trade.
If you are looking for the best, you can't go wrong with Growing Naturals.
Visit our store today!
]]>The short answer is yes.
Thus far, a plant-based diet appears to play a significant role in supporting mental health.
Several emerging studies have shown a correlation between plant-based eating, improved mood and mental well-being.
But how exactly does it work?
Let’s dive in and take a close look at plant-based diets and the power of plant-based protein.
One theory is that the nutrients found uniquely and abundantly in plant-based foods, such as antioxidants and phytochemicals, can protect the brain from:
These compounds, along with the vitamins, minerals and certain amino acids found in plant foods are thought to help produce neurotransmitters which in turn influence mood regulation and cognitive function positively.
For example, the amino acid tryptophan is the sole precursor for serotonin, a neurotransmitter sometimes known as the “happy chemical”, which plays a role in regulating mood. Serotonin can also form melatonin which regulates sleep cycles. Tryptophan is found abundantly in rice protein, pea protein, pumpkin seeds, leafy greens, oats, sacha inchi, hemp seeds and other plant foods.
Another theory includes the avoidance of pro-inflammatory compounds such as arachidonic acid, found predominantly in animal-based food products. This can lead to general inflammation in the body and when inflammation reaches the brain, feelings of anxiety, hopelessness and depression may arise.
It is also important to keep in mind the quality of the plant-based diet is key for reaping psychological health benefits. A poor quality plant-based diet, for example one based predominantly on processed foods or one that eliminates entire food groups would likely lack the phytochemicals and nutrients associated with said benefits.
The answer is promising if you wonder whether a plant-based diet can help with anxiety.
Some research has suggested that individuals who consume more high quality plant-based foods may have a lower risk of developing anxiety disorders.
The abundance of fiber, vitamins, and minerals in well-rounded plant-based diets can contribute to reduced anxiety levels.
To transition to a plant-based diet for mental health benefits, it’s best to gradually incorporate more fruits, vegetables, whole grains, and legumes into your meals.
Figure out how much protein you need using a protein calculator and then see if you are meeting your daily target. If you aren’t, consider using plant protein powders as an easy way to fill protein gaps.
When choosing quality plant-based proteins, selecting high-quality plant-based proteins is crucial. Look for sources rich in essential amino acids, such as quinoa, soy, and seitan.
Experiment with plant-based protein sources like tofu, tempeh, and legume-based dishes, which are generally neutral tasting and easily take on the flavor of the dish you are making..
Remember to consume plant foods rich in tryptophan such as leafy greens, rice protein, pea protein, oats, and hemp seeds to support serotonin production, which can positively affect mood.
Be aware of nutrients that are easily overlooked on a plant-based diet like omega 3s and vitamin D. Consult with a Registered Dietitian to help you plan out a well-rounded plant-based diet so that you aren’t missing out on these and other key nutrients which can ultimately affect mood and mental health.
The relationship between plant-based eating and mental health is a growing area of interest in the scientific community.
While more research is needed to understand the mechanisms at play, the evidence thus far suggests that adopting a high-quality plant-based diet can positively impact mood, anxiety levels, and overall mental well-being.
Are you looking for allergy-friendly plant protein sources that can support your mood and your health?
With Growing Natural’s plant proteins as your companions, you can take two strides toward achieving your unique health and fitness objectives.
Our rice protein stands as the only contender proven to rival whey in terms of effectiveness, yet with superior qualities.
By making mindful choices with Growing Naturals products in your diet, you can nurture your body and mind, taking important steps toward a healthier, happier you.
Plant-based and animal-based proteins are debated in sports nutrition.
Animal-based protein (whey and casein) absorbs quickly and has high leucine content. It is great for muscle recovery after intense workouts.
Plant-based protein has different benefits. It usually has lower saturated fat levels, no cholesterol and some fiber,which is good for heart health and weight management.
Whole plant-based proteins, found in legumes, nuts, and seeds, are rich in fiber, complex carbohydrates and essential nutrients that aid digestion, overall health and provide energy. Plant-based protein powders are rich in protein and some may contain fiber and vitamins/minerals. This nutrition can improve an athlete's training and lay the foundation for long-term performance.
As athletes strive to reach peak performance, the advantages of incorporating plant-based protein into their diets cannot be overlooked.
Plant-based proteins come with many vitamins, minerals, and antioxidants (which are not found in animal proteins) that are good for your health and immune system. Athletes need these extra nutrients to perform their best during tough training.
Plant-based protein is moderate to high in fiber, which helps with digestion and keeps the gut healthy. This lowers the chances of having stomach problems during training or competitions.Fiber also benefits heart health keeping cholesterol at bay.
The lower levels of saturated fat and cholesterol in plant-based protein help maintain healthy cholesterol levels. Lower cholesterol supports cardiovascular health in the long run.
Opting for plant-based protein supports an eco-friendly and sustainable way of eating, which aligns with the values of many athletes.
Believe it or not, rice protein powder has actually been clinically shown (by 3 different studies) to build and maintain muscle mass and support recovery similar to animal-based whey protein.
Let's explore four fantastic options that are not only packed with essential amino acids but also rich in nutrients to fuel your active lifestyle.
Are you looking to enhance your sports nutrition plan with the power of plant-based protein?
Let's look at creative and delicious ways to incorporate plant-based protein into your diet.
Plant-based protein does build muscle! In fact, 3 studies to date prove it.
It provides muscle-building power, digestive support, and essential nutrients for top performance.
You can combine or replace it with animal-based protein for a healthier, sustainable sports nutrition plan. Embrace plant-based protein to excel in your athletic journey.
Visit Growing Naturals now and see how we can help you achieve your health and fitness goals.
Plant-based proteins are moderate to high in protein but also rich in fiber, vitamins, ,minerals and phytonutrients like antioxidants.
Adding them to your diet can help you reach your health and wellness goals, and we're here to show you how!
Let's get cooking!
When it comes to plant-based protein sources, there are many options.
Some of the most popular include beans, lentils, nuts, seeds, and, don't forget, plant-based protein powders.
These are not only high in protein but also rich in fiber, vitamins, and minerals. This makes them a nutritious addition to any diet, ensuring you get all the necessary nutrients.
Plant-based proteins are also often more cost-effective than animal-based proteins, making them an excellent option for those on a budget.
Adding more plant-based protein to your diet doesn't have to be intimidating or complicated. There are so many easy ways to integrate it into your meals.
Let's take a look!
Plant-based protein powder is a great way to get extra protein in your diet.
It's easy to blend into smoothies, oatmeal, baked goods, yogurt, casseroles, soups and more.
Add a scoop of plant-based protein powder to your smoothie, blend, and enjoy.
They're a great way to add a creamy texture to smoothies without dairy.
Protein powders come in various flavors, so you can find one to suit your taste buds.
There are plenty of plant-based proteins that can be added to your breakfast.
Snacks are perfect for getting you through the energy dips during the day. Here's how to make them more protein-filled.
There are plenty of recipes to add plant-based proteins to your main meals.
Meal planning with plant-based protein can seem daunting at first, but it doesn't have to be. Here are some tips to get you started:
Switching to plant-based proteins can be challenging at first, but with the right knowledge, it can be a smooth transition. Here are some common challenges and tips for overcoming them:
What plant-based protein powder recipe will you try first?
]]>Whether you're a vegetarian, vegan, or want to reduce your meat intake, plenty of high-protein plant-based foods can help fuel your active lifestyle.
From tofu and tempeh to beans and legumes, we've rounded up the best protein-packed vegetarian foods that will satisfy and energize you.
So, let's power up those plates and prepare for some deliciously nutritious eats!
Some people think that animal products are the only or best protein sources, but this is not true.
Many high-protein vegetarian foods can provide all the amino acids you need for optimal health. Amino acids are the building blocks of protein, some of which are the essential amino acids our bodies cannot make themselves.
Although there are incomplete plant-based protein sources, meaning they lack one or more essential amino acids or have them in low amounts, you can still get all the protein you need from plants.
To power up your meatless meals with high-protein vegetarian options, check out some of these delicious recipes!
Legumes are a group of plants that produce pods with seeds inside them. They include beans, lentils, peas (green peas, split peas, chickpeas), peanuts and soybeans.Legumes are high in protein and rich in fiber, iron, and other essential nutrients.
You can enjoy legumes in many ways, like soups, stews, curries, salads, burgers, dips, or snacks. You can also use legume flour to make baked goods or pasta. Or you can try adding legume-based protein powders like pea protein to your foods to increase their protein content.
Lentils are a type of legume in different colors--brown, green, red, and yellow.
They are high in protein, fiber, iron, folate, and other nutrients.
Lentils have a hearty texture and a mild flavor that can mimic meat in many dishes. When cooking with lentils, it is important to remember that they will absorb the flavors of the other ingredients they are cooked with.
Cook in water or broth until soft and tender, and add them to soups, stews, curries, or salads.
You can also use lentils as a meat substitute in burgers, lasagna, shepherd's pie, tacos, or sloppy joes.
Tofu and tempeh are two popular soy products widely used in vegetarian cuisine.
Both are high in protein, calcium, iron, magnesium, and other nutrients.
Tofu and tempeh are versatile cooking staples. You can marinate them in different sauces or spices, bake, fry, grill, or crumble them into scrambles or patties.
Also, use tofu and tempeh as meat substitutes in various dishes.
While these two options are rich in protein, they aren’t viable sources for people with soy allergies.
There are many different nuts and seeds, each with a unique flavor and texture. Some of the most popular are almonds, cashews, pistachios, pumpkin seeds, and sunflower seeds.
Nuts and seeds are another source of plant-based protein, healthy fats, fiber, vitamins, minerals, antioxidants, and more.
You can eat nuts and seeds raw or roasted as a snack or add them to salads, cereals, yogurt, smoothies, or baked goods.
Also, make nut butter or milk from them and use flax or chia seeds as egg substitutes in certain dishes.
While nuts and tree nuts are major allergens, seeds rarely cause allergies and can be consumed by most people.
Quinoa is a pseudo-cereal often considered a grain. It is native to South America and has been cultivated for thousands of years by the Incas.
Quinoa is high in protein compared to other cereals like oats, rice, and barley. It provides about 8 grams of protein per cup of cooked quinoa compared to 4g protein a cup of cooked rice and 6g protein in a cup of oatmeal. It’s also a rich source of fiber, iron, magnesium, zinc, and other nutrients.
Quinoa has a nutty flavor and a fluffy texture when cooked. It can be used as a base for salads, bowls, or pilafs. Also, add it to soups, stews, or casseroles. You can even make quinoa flour or flakes from it.
Eating meatless meals does not have to be a boring experience. With the right vegetarian ingredients, you can create nutritious and delicious dishes packed with protein.
If you need a convenient and tasty way to add more protein to your vegetarian diet, visit Growing Naturals today!
We make the cleanest, most digestible organic rice protein, organic pea protein, and benefit blends that are high in quality and flavor. Use them in smoothies, baked goods, or snacks that fuel your body with plant-based power.
Have fun getting creative in the kitchen and enjoy all the health benefits of swapping out animal proteins for plant-based ones!
Taking control of your food choices long term is perhaps the most important yet overlooked area of fitness. Everyone wants a quick fix now but what’s really going to make the biggest impact on your overall health is what you put in your amazing body on a weekly, monthly, yearly basis. Big changes start with small steps each day! Prep on strong people!!! As for me, soup is always a favorite make-ahead meal.
By: Kelly Itsell, Certified Personal Trainer
]]>Protein smoothie bowl recipes are all the rage, and with good reason!
They are not only visually appealing but also packed with nutrients.
Start by blending your favorite frozen fruits, such as bananas, berries, and mangoes. While blending, add a scoop of your favorite plant-based protein powder, like Growing Naturals Organic Rice Protein in Vanilla Blast. If the mixture is too thin, add some ice cubes until you reach your desired consistency.
Pour the thick, creamy mixture into a bowl. Top it with colorful toppings like granola, coconut flakes, and fresh fruit slices.
It's like enjoying a delicious ice cream sundae for breakfast but with the added benefit of plant-based protein!
Who doesn't love pancakes for breakfast?
But instead of reaching for the traditional recipe, why not add a protein-packed twist? Pancakes made traditionally with wheat flour and eggs yield mostly carbs and sugar with little to no protein per pancake and thus leave you feeling tired and hungry after breakfast. By adding some protein to the mix, the pancakes will be more filling and nutritious.
Mix your favorite pancake batter with Growing Naturals Organic Pea Protein for an extra protein boost and fluffy texture. Pea protein happens to be an excellent egg replacer since it functions very similarly to eggs helping to bind ingredients and make a fluffy texture. This is great especially if you’re avoiding eggs for vegan or allergy reasons.
Cook the pancakes on a hot griddle until they turn golden brown and fluffy. Serve them with a drizzle of maple syrup (or your choice sweetener) and a sprinkle of fresh berries.
These easy vegan pancake ideas are delicious and great for fueling your day with plant-based protein.
For those busy mornings when you're on the go, grab DIY breakfast bars with protein powder.
In a bowl, combine plant-based protein powder with oats, nuts, seeds, and/or dried fruits. Add some almond butter (or your choice nut or seed butter) and a touch of maple syrup to bind everything together.
Press the mixture firmly into a baking dish and refrigerate until the mixture is firm. Cut into bars and enjoy them as a quick and nutritious breakfast or snack throughout the day.
These bars are a great option for quick plant-based breakfasts for busy mornings.
See more easy protein bar recipes here.
Cookies for breakfast? Yes, please!
Healthy breakfast cookies with plant-based protein are a treat in the morning and they can help to satisfy your hunger while keeping you full for longer.
As a base recipe, you cancombine ingredients like rolled oats, mashed bananas, almond butter (or your choice nut or seed butter), and a scoop of your favorite plant-based protein powder in a mixing bowl. hen add your choice chopped nuts,seeds, raisins, or dark chocolate chips.
Scoop the dough onto a baking sheet and bake until golden brown. Breakfast cookies are soft, chewy, and protein-packed to energize you all morning.
See more easy breakfast cookie recipe ideas here.
Oatmeal is a classic breakfast staple, but it can be even more nutritious and filling when you add plant-based protein powder.
Cook your oats with your choice of milk or water, and then stir in a scoop of Growing Naturals Benefit Blends for added protein, fiber, energy and a flavor boost. If you’re simply looking for a protein boost, try a scoop of Growing Naturals flavored rice or pea proteins instead.
Customize your oatmeal by adding toppings like sliced bananas, chopped nuts, and a drizzle of honey or maple syrup. Keep in mind that flavored proteins already include sweeteners so you may not need to add any additional.
See more protein-powered oatmeal recipes here.
Breakfast is the perfect way to start your day with the goodness of plant-based protein powders.
Not only are they a convenient and easy way to boost the protein content of your breakfast meals, but they also offer many benefits for conscious consumers.
Plant-based protein powders, such as those derived from peas, rice, and hemp, provide an ethical and environmentally sustainable alternative to animal-based protein sources.
By incorporating Growing Naturals' plant-based protein powder into your breakfast routine, you can enjoy a variety of creative and delicious recipes that cater to your taste preferences and dietary needs.
Whether you opt for a refreshing smoothie bowl or fluffy pancakes, these recipes will give you the energy to conquer the day ahead.
So why settle for a mundane breakfast when you can make it creative, delicious, and packed with plant-based protein?
These five inspiring recipes let you explore the wonderful world of plant-based protein powders.
Our plant-based protein powder is the perfect solution for those seeking a convenient and effective way to boost their nutrient and protein intake.
Come with us as we dive into the world of organic plant protein powder.
Get ready to discover delicious and nutritious food options that will satisfy you all while doing good for yourself and our planet.
It is made from various sources, including peas, rice, soy, and hemp.
It's a convenient and concentrated- source of protein for vegetarians and vegans, as well as for those looking to add more plant-based foods to their diet.
Many flavors and brands are also available, so you're sure to find one you like. Just do your research before settling, as not all brands are high-end quality.
Animal-based protein powders like whey and casein protein powders are made from cow's milk, are typically higher in calories, and contain more cholesterol and no fiber. Since they’re made from milk, they also contain lactose, a milk sugar that many people are intolerant to and may not work for people with dairy allergies. They are however a good source of protein and are popular with bodybuilders for muscle building and recovery.
Other animal-based protein powders are made from sources like eggs, beef and chicken . They may also be higher in calories, cholesterol and fat than plant-based proteins and used for muscle building and recovery.
Plant-based protein powders often provide a good source of fiber and other phytonutrients not typically found in whey and other animal-based protein powders.
In short, it depends on what you want in a protein powder.
Many vegan protein powders are also free from major allergens including being soy-free and gluten-free. This makes them ideal for people with allergies or sensitivities.
Protein powder is ultra-convenient as there’s no cooking involved for the protein itself, therefore it’s ready to use. This makes it easy to incorporate into your recipes and diet.
Eating enough protein helps you stay full longer, making it easier to avoid overeating and stick to a healthy diet. It can also help to resist junk food cravings.
Animal agriculture is responsible for significant greenhouse gas emissions and other environmental impacts. Choosing plant-based rather than animal proteins can help reduce these impacts and promote a more sustainable lifestyle.
Plant-based protein powder is derived solely from plants and does not include any animal by-products. By choosing plant-based proteins, you can enjoy the nutritional benefits of protein without causing any harm to animals.
The increased popularity of plant-based diets has led to a rise in plant-based protein powders. These powders offer a convenient way to add more plant-based foods and get health benefits.
Plant-based proteins are typically lower in calories and fat than animal-based proteins, making them ideal for those watching their weight.
Plant-based protein powder can be a good source of fiber, which is important for gastrointestinal and heart health.
Plant-based diets have been associated with a reduced risk of heart disease, stroke, and other cardiovascular diseases. Adding plant-based protein powder to your diet can help you achieve these benefits.
Plant-based diets have also been linked to a lower risk of cancer. Again, adding plant-based protein powder in place of animal-based proteins can help you achieve these benefits.
Plant-based proteins are typically richer in vitamins and minerals than animal-based proteins. For example, many plant-based protein powders are fortified with calcium, iron, and vitamin B12 – important nutrients for overall well-being.
Plant-based proteins support blood sugar control and may help to reduce inflammation, improving overall health.
For those with liver and kidney conditions, eating too much animal protein can strain your kidneys and liver when dietary protein intake is high. Plant proteins especially rice protein, however, are generally considered gentle on the kidneys and liver as these organs break down and eliminate excess amino acids in the bloodstream.
The amino acids cystine and methionine found richly in grain-based plant protein powder (like rice protein) are powerful antioxidants, which help protect the body from free radicals that can damage cells and contribute to aging and disease.
Unlike whole plant foods which contain much more fiber, plant-based protein powders like pea, hemp, or rice proteins are easier for the body to digest and absorb because they have most (but not all) the starch and fiber removed.
The average woman needs about 46 grams of protein daily, and the average man about 56 grams.
However, some people may need more especially as they age or increase their activity levels. Organic plant-based protein powders can help fill the gaps and ensure you get the necessary nutrients.
Here are some tips for using organic plant-based protein powders:
Rich in protein and retaining some vitamins, minerals and fiber, organic plant-based protein powders are an ideal choice that benefits not just your health but the environment too!
So, if you're looking for the best plant-based protein powder, look no further than Growing Naturals.
]]>Food | Phytic Acid (% of dry weight) |
Rice Bran |
2.6-8.7% |
Wheat bran |
2.1-7.3% |
Sesame Seeds |
1.4-5.4% |
Wheat germ |
1.1-3.9% |
Soybeans |
1.0-2.2% |
Maize, corn |
0.7-2.2% |
Beans |
0.6-2.4% |
Almonds |
0.4-9.4% |
Wheat |
0.4-1.4% |
Brazil Nuts |
0.3-6.3% |
Lentils |
0.3-1.5% |
Walnuts |
0.2-6.7% |
Peanuts |
0.2-4.5% |
Peas |
0.2-1.2% |
Tofu |
0.1-2.9% |
Rice |
0.1-1.1% |
For comparison, the rice protein and the pea protein concentrates used in our Growing Naturals products contain approximately 0.7% and 1.7% phytic acid respectively--amounts that are in the lower range compared to other sources of phytic acid.
Technically speaking, phytic acid is the main storage form of phosphorus (a mineral) in plant tissue. It can be found in the bran or hulls of all seeds. This is why phytate levels are highest in un-sprouted seeds and also the reason why sprouting is a recommended way of reducing the phytate content. Phytic acid is also known as inositol hexaphosphate, or IP6.
One of the most talked about benefits of phytic acid is its role as an antioxidant. Being an antioxidant means it plays a huge role in protecting the body from, not only every day stressors, but ones that have damaging effects over time, such as cancer. Phytic acid is actually used in diet treatments for colon and rectal cancers (1). Scientists believe these beneficial effects may be due to phytic acid binding with iron and reducing oxidative damage to cells in the colon.
Some animal studies have shown that dietary phytate stops the growth of cancerous cells in the liver and pre-cancerous cells in the pancreas (1). In cell studies, they have also been shown to stop the growth of human leukemia cells, cervical cancer, melanoma, muscle cancer and others (3). Other cancers (i.e. breast and prostate) appear to be affected by phytic acid as well; however researchers don’t quite understand the connection yet.
It’s difficult to pin point exactly how phytic acid affects cancer because other substances in the food (phytochemicals, vitamins, minerals, etc.) may or may not be helping out too. So it becomes very complicated and additional research is still needed to draw conclusions. However, it is clear that phytic acid-containing foods have been linked to many health benefits.
For example, scientists understand that foods containing phytic acid protect us from heart disease. Well documented research has shown that phytate-containing foods have the ability to help lower cholesterol and lipid levels in the blood—all things which directly impact heart disease (1). One particular group of phytate-containing foods, legumes (which include peas, beans, nut, seeds, etc.), have been found to play an important role in diabetes (1,5). They are known as a low glycemic index food, meaning the carbohydrates they do contain, break down much slower than their counterparts (simple sugars/high glycemic foods), resulting in a slower increase in blood sugar levels in the body. This allows for the body’s insulin, and the body itself, to avoid being overwhelmed with high blood sugars. Legumes also contain some protein which slows digestion and also the absorption of sugars.
It is theorized that phytates may actually play a direct role in diabetes. One study found that when they compared digestion of cereals (with no phytates) and legumes (with phytates), legumes had a slower release of sugar in the blood, which led the scientists to believe the phytates played an important role in the breakdown, as well (5). Phytic acid-containing foods (because of their typical high fiber content) can help with keeping the stomach fuller longer. In turn, this helps in decreasing calorie intake and may promote weight loss.
Some studies have even shown that phytic acid can help reduce inflammation, which is something that plays a big role in a lot of diseases (1). Although only in the beginning stages, phytic acid is now being studied with the HIV/AIDS virus showing some good results with lowering the spread of the virus in the body. (1) Moreover, dental cavities, which are highly common in school-aged children, have been shown to be prevented with phytic acid (1). Although not as popular, there have been a few studies that have shown benefits of phytin, a mixture of phytic acid (IP6) and salt that has been isolated from plants. It has been shown to peel away dry surface cells, therefore supporting anti-aging and skin care treatments. Phytin has also been shown to enhance brain function (1).
Specific benefits/roles of these minerals:
Due to its chemical structure, phytic acid can also bind to proteins and starches, causing a decrease in availability of these nutrients, thus making it difficult for our bodies to absorb them (1). This is why phytic-acid is sometimes referred to the “anti-nutrient.” Although this can lead to unfavorable effects (in certain people), it can actually benefit people with kidney disease (for example) who need to control the amount of calcium or magnesium they get. When binding to calcium in the blood, it can also decrease the chances of formation of kidney stones in people who are prone to them. Phytic acid can also bind to lead, lowering its toxic effects and thereby treating acute lead poisoning (1).
Numerous studies have looked at the harmful effects of phytates in the body and the results indicated that consuming these high phytate foods did contribute to mineral deficiencies in various populations, specifically children and people in developing countries (10,11,12). But these populations are already at risk for mineral deficiencies, so how do we know it was specifically due to phytic acid? Would it be different if these populations were using the methods to reduce the phytates? Or what if they just consumed more foods that were higher in the affected minerals?
With this in mind, a couple of studies found that when the calcium concentrations were higher in the diet as compared to the phytic acid content in foods, the absorption of calcium was not affected (2,5). This could mean that as long as you are consuming enough of these minerals or pair them with certain foods, their absorption may not be as affected by the phytic acid. Although not as well documented, some research has hinted at problematic effects of phytic acid on digestion, enzyme activity in the body, and metabolism (1). However, much more research is needed to confirm. With the trend of raw food diets on the rise, here lies an important point about the harm in consuming raw legumes.
Before legumes are cooked they contain high levels of lectins. Lectins are naturally occurring substances in the plants that cause biochemical changes to animal cells. These changes are not always good. Although not all lectins are bad, the ones found in some legumes have been shown to cause problems with growth and stomach upsets like diarrhea, nausea, bloating, and vomiting. Other issues that have been noted throughout research are: decreased absorption of fats, B12, and nitrogen, along with overgrowth of “bad bacteria” in the intestinal lining. Heat (cooking) changes the chemical structure of lectins and therefore reduces it’s toxic effects (1).
For most people with well-balanced diets, phytic acid is rarely a problem. In fact, removing foods with phytic acid from your diet is a bad idea because most of them are very nutritious and health-promoting. Nonetheless, there are certain groups of people who should be careful of phytate intake. For example, infants, vegans or vegetarians, people in undeveloped countries or those who have been diagnosed with mineral deficiencies.
Luckily, there are several methods that can help to reduce the phytate content of foods or to increase the mineral’s availability to the body. So far research shows all of these methods work equally well and one does not work better than the other (1, 2). Sprouting is one option that can be done at home, or purchased second hand. Once the seeds sprout, the phytates are degraded and the phosphorus is released. It also can help release even more nutrients out of the grain (such as B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains such as lysine). Sprouted grains can be bought in stores, cooked and/or used in a meal. Sprouted grain flours are another option, which can be used in baking (13). Here are some recipes for sprouted dishes. Soaking the grains is another option. Whey and milk products (e.g. milk, buttermilk or sour milk) are the most common liquids used for soaking. However, it has recently been debated about soaking grains in these liquids because some research has shown that the calcium in the milk affects the reduction of phytates. If this is worrisome or if dairy is not an option, some alternatives are coconut milk (or kefir made from coconut milk), apple cider vinegar (raw), or lemon juice. You can read about it in more detail and get recipes here (14). Baking or utilizing a long rise time and an acidic pH content can also decrease the phytic acid content if you make your own bread.
Despite all of the potential issues (which really only affect certain groups of people), phytic acid appears to be a beneficial substance to majority of people. Since it is mostly found in highly nutritious, plant-based foods which are known to improve health, avoiding phytic acid is generally not recommended. Under those circumstances when phytate intake must be regulated, methods for reducing phytate content or increasing mineral absorption should be considered.
Written by: Lindsay Goddard, MS, RDN
Edited by: Scarlett Full, in-house Registered Dietitian
References
When you're not distracted (smartphones at bay) how is it that you decide to stop eating? Why is it that most times we don't stop until we're uncomfortably full?
Believe it or not, there's been TONS of research (legit research) done on how much, what and why Americans eat what they do—often without realizing it. Yep, mindlessly. It's known as mindless eating. Turns out overeating is not a result of hunger, but rather a consequence of environmental influences that we’re not even aware of. Just ask food psychologist Dr. Brian Wansink of Cornell University--he wrote a whole book on it!
Now wouldn't it be great if we could just mindlessly eat less? Well apparently you can! In the book, Dr. Wansink talks about things (non-diet things, yay!) you can do to mindlessly eat less food--which is awesome, especially if you are watching your weight. With these "tricks", the calories you save here and there might make all the difference between a couple of pant sizes at the end of the season. As Dr. Wansink states, the best "diet" is the one you don't even realize your on.
Imagine a burger 6 inches in diameter on a plate that is 8 inches in diameter. Now imagine that same 6 inch burger on a 12 inch diameter plate. Which plate makes the burger seem bigger? That's right, the smaller 8 inch plate!
In multiple studies, Dr. Wansink found that people served more food and ate more with larger dishes--even if they didn't "need" all that food. The thing is, we are driven to fill our plate no matter what the size, because when we're hungry a half empty plate just doesn't look as satisfying. But if you were to use smaller plates all the time you would trick yourself into serving smaller portions that look like a lot since the plate is technically full.
Dr. Wansink figured out that using a tall, skinny glass instead of a short, wide glass for juice and other non-water beverages might help to cut calories. This is because tall, skinny glasses give the illusion of more liquid than a short, wide glass. Your brain is tricked into serving a smaller amount in the tall glass just because it looks like a lot.
In one study, trained bartenders were asked to pour out 1.5 ounces of liquid (an amount they were familiar with) into tall or short glasses. It turns out they poured about 20% more liquid into short, wide glasses than tall, slender ones.
Ok, this may not be so attractive on a date or social gathering, but try it a few times at home! It takes your brain a whopping 20 minutes to realize your stomach is full. And while this might not seem like a long time, American’s typically finish meals in 13-15 minutes! So even if you had enough food after 15 minutes your brain won’t know until 20 minutes have passed, by which time you have probably gone for seconds and overeaten.
Next time you sit down to a meal, set a timer. Pace yourself by savoring every bite and you may realize you’re actually full and satisfied from a smaller portion of food.
Sitting in front of the TV or computer (or movies! wink wink) while you eat is probably one of the worst things to do if you are watching your weight. A number of studies by Wansink and his team have shown that TV viewing is definitely linked with higher food consumption. This is because the distractions make you less aware of what and how much you are putting in your mouth. They even found out that high-paced, action programs trigger almost double the eating than slow/calm shows.
There’s no doubt that this probably happens at sports bars and restaurants with big bright TVs or at work if you are eating in front of your computer. Removing these distractions will allow you to focus on your food, your fullness and help to avoid overeating.
Finish your last meal at least 3 hours before bedtime and then get enough sleep (whatever that magic number of hours is for you). This will ensure that during sleep, the body relies on (and burns) fat stores for energy—rather than all the food you just ate. Sleeping actually burns more calories than sitting idly. Too little sleep can lead to an irregular appetite and even overeating the following day. But too much sleep isn't good either, as it can lead you to feel fatigued throughout the day and make you feel like you need to eat for energy (even if you’re not really hungry).
We know winter is not winter without boots, leggings and big comfy sweaters, ladies. But clothing like this can actually work against you if you're watching your weight over the holidays! They facilitate weight gain. If you think about it, your big sweater or leggings don’t fit or feel much different if you had a huge meal or gained a few pounds. Rotate your comfort clothes with non-stretch pants or bottoms on a weekly basis so that you are aware of any minor weight changes. It'll also make you aware of when you've overeaten. A couple pounds is easier to fix than waiting until the season is over only to find out you need to lose 10 or more pounds.
Or make them harder to get to. If your kitchen counter is decorated with cookie jars and candy, it’s almost an invitation to eat them every time you see it. The same goes for the treat jar at work.
To piggy back on the previous tip—while removing non-nutritious snacks from sight, you can (and should) replace them with nutritious ones. Keep fresh cut veggies (e.g. baby carrots) on your desk at work so you reach for them instead of a holiday chocolate. Keep fresh fruit or shell-on nuts on your kitchen counters. (Shell-on nuts take longer to eat, so you will end up eating less of them). Put the salad or fresh cut veggies, hummus or yogurt at eye level in the fridge so it’s the first thing you see—you’re more likely to reach for it these items when hunger strikes.
Put a whole jar of nuts in front of you and see if you can stop eating after only 1 small handful. Few of us actually have the willpower to. The same thing happens with bulk bags of chips, cookies, candy, etc. When there’s an unlimited amount available, we tend to overeat. Divide your bulk bags into multiple single-serving baggies or containers to help control your intake. Or you could buy the pre-portioned snacks available at stores these days. Alternately, you should serve a small portion of the snack on a plate/napkin and put the rest of the bag away and out of sight so that you're not tempted to continue eating.
Overeating is easy at restaurants especially when serving sizes are grossly exaggerated and there are typically few things you can control. Impulse eating is also more common when you eat out: As much as you thought you’d be having a salad, you decide last minute the Philly cheesesteak sounds more satisfying. Packing your lunch is the way to go if you are watching your weight because you have sole control over the amount and type of food you eat. You can put as many veggies in your meal as you want, have your fish grilled rather than fried (with who knows how much oil)—oh, and even get 6 ounces rather than 8. By the time hunger strikes, you already know what you’re going to eat—there’s really no room for impulse eating.
The menu options, people you are with, lighting, music and overall ambiance can greatly influence your intake and food decisions at a restaurant without you realizing it. Planning ahead of time can help to minimize mindless eating and overeating. If you know you're going out to eat, review the restaurant's online menu and decide on a healthy option before getting there. Be the first to order so that you stick to your decision and are not influenced by others. Ask the server to remove the bread basket and nosh on a side salad or ice chips while you wait for your food. Ask the server to pack half your meal to-go ahead of time. If you are done eating with food still left on your plate, ask the server to clear it--you are more likely to keep eating if the food lingers in front of you.
Buffet or family style service at the dinner table is definitely visually appealing. But this can actually encourage second and third servings (even if you're already full). Plate your meal (on small dishware of course) in the kitchen before sitting at the dinner table. This way, you eat only what's in front of you without extra food being easily accessible. The only dishes which should be served buffet-style are veggies!
By: Scarlett Full, in-house Registered Dietitian
]]>Not to worry, here are the top 5 indoor workouts that will burn through fat like a hot knife through butter.
There’s only one problem when it comes to these exercises – you have got to do them (at least 2x a week)! And there are no excuses for bad winter weather because you can do these indoors and no equipment is needed. TIP: Put it on your calendar to repeat weekly and pre-plan what your make up day will be if you have to miss one.
What’s even better is that these exercises are calisthenics. Calisthenics are a great way to gain control over your body and understand its proper balance and function versus machines that very often control your range of motion. Don’t forget, various forms of exercise have been linked to outperforming drugs when it comes to making you healthier overall; the main difference is that exercise has no side effects and it’s free! Plus, exercise will actually help you live longer. They still haven’t found a pill for that! Also, eat plenty of fresh fruits, vegetables and non-processed foods when starting your exercise routine. Although it’s a great start, exercise alone can’t get you into great shape!
Reps: Start with two sets for 6 to 8 repetitions until you can work up to three or four sets of 10 to 25 repetitions, as you become stronger. Beginner Tip: To start, try placing both knees on the floor during the exercise, and if you can't go down and back up, just hold plank position to the count of 10, rest, and repeat 6 to 8x until you are ready.
Reps: Start with two sets of 10 to 20 squats and build up to three to four sets of 20 to 30 squats. For variation change the pointed position of your toes in order to activate various parts of the legs and glutes. Beginner Tip: Start with a chair below you in order to properly learn this exercise.
Reps: Attempt 15 to 20 repetitions of this exercise. Advanced Tip: Raise your knees towards your chest at the same time as you curl your upper body for a total abdominal workout.
Reps: Perform as many reps as you possibly can until you feel your calves burn.
Don’t let excuses (or winter weather) hold you back. No one can make up your mind for you. If you won’t get committed to your body the next time you look in the mirror and you’re not happy with what you see, just blame it on the bad weather and see if that makes you feel any better.
On a serious note, you simply have to realize that there’s more pain in not working out versus making exercise a priority that is the first thing you do when you get up in the morning. It’s best to take an attitude that exercise is part of a healthful lifestyle, like washing your face or brushing your teeth. Taking a half hour to an hour to do some or all of these wonderful calisthenic exercises ideally 5 days a week or at least 3 days per week will have you leaner and stronger and feeling physically and mentally better in less time than you can imagine.
By: Kevin Hill, Trainer, Health Advocate & Founder of Shop Vital Child]]>(Updated 12/2022) While this interview was originally posted a few years ago, it still holds true today -- so we want to share with you in case you missed it.
The holiday parties and family gatherings are in full swing and this is that crucial time when you can really spiral out of control with overeating, but it doesn't have to be like that at all. Did you know that the average person gains 2lbs during the holiday season? That’s just an average…I’m willing to bet that most people gain a bit more than that if we are being honest! Here are my top tips to help steer you through your holiday parties without having a full on meltdown that you will feel bad about later.
On top of that we're treated with things we don't get year round and have missed like egg nog, pecan pie or all kinds of rugelach and (of course) we can't say no--they're limited time holiday treats! Come January our merriment is all too often followed by feelings of remorse and guilt. "Ugh, why did I eat so much ALL THOSE TIMES?" The good news is, the holiday season doesn't have to mean automatic weight gain for us. Plus keeping the weight off now will be so much easier than having to take it off come the new year. Along with the right mindset, these tips and tricks will help keep our waistlines in check this holiday season. (Think of it like making one important New Year's resolution a couple months early -- or late, depending how you look at it:).
Have you ever gone shopping while you were hungry and found yourself tossing way more food into your cart than you planned? What’s more—it’s not bananas or broccoli—it’s chips and doughnuts! Hunger can make you impulsive with your meal choices. In the same manner, don’t arrive hungry to your next holiday gathering. PLAN AHEAD. Have a protein rich snack (like nuts, yogurt or chia pudding), or a protein shake with at least 15g protein before heading out to your party. Even better, pack a snack or bar to go, just in case mealtime takes a bit longer than expected. With a pre-satisfied tummy, you'll be less likely to eat impulsively, which can often lead to overeating.
When you're finally sitting down to enjoy your holiday feast--put down the cellphone, or table--turn off the TV. Seriously. Distractions very often lead to overeating. Focus on your food for that moment. Take time to truly savor and enjoy every bite (as if it was your last!). Especially since you're probably allowing yourself some foods you wouldn’t normally eat. If it helps, put your silverware down between bites and take your time to chew. Remember, it takes 20 minutes for your brain to realize that your stomach is truly full. By eating mindfully (or intuitively) you may find that you're more satisfied by smaller quantities of food.
We know cocktails and beer enhance the holiday spirit for many. But don't forget, alcohol has calories too (7 kcals per gram to be exact)! If you're going to drink, make a conscious effort to have a glass of water in between each drink. Choose lower calorie options like light beer (versus dark) or sparkling water with lime/muddled fruit as your cocktail mixer. Most importantly, avoid having too many drinks before a meal because this can certainly lead to lack of judgement and overeating.
(And by non-starchy we mean no corn or potatoes). Then, fill one-quarter with turkey or your choice protein. Remember, protein will keep you satiated, help control your blood sugar and burn a few extra calories! Go light on the gravy. Fill the remaining quarter with just a spoonful of some of your favorite sides—this way you get to taste them all and not feel guilty about overeating them. This really should be your golden rule for all meals when you're trying to watch your waist.
If you’ve worked hard the past weeks or months and you know you’re going to be lenient around the holidays—don’t let yourself go all the way! It is MUCH easier to put on weight than take it off and all your hard-work is not worth losing over a few potent meals. Don't skimp on exercise during the holidays--get your body moving even if it's in 10 minute increments throughout the day. Every little bit helps. Also, prep your own healthy breakfast or lunch, so that the holiday dinner is your only “cheat meal” of the day. If you have the choice, have the “cheat meal” for lunch rather than dinner, or if you're having it for dinner, eat no later than 7pm. This way, there's enough time to digest rather than going right to sleep with a full tummy.
According to WebMD1, eating less won't physically shrink your stomach, but it can help to reset your "appetite thermostat" so you won't feel as hungry, and it may be easier to stick with your eating plan. A few days leading up to your big feast day, aim to have 3-5 smaller (yet nutrient dense) meals. (That means, lots of whole fresh foods including fruits and veggies). Protein smoothies are an easy way to load tons of nutrients in one sitting. This might help to control your appetite come feasting day.
When the big feast day is over and you realize you had way more than you expected--don't fret! (At least not all day) Seriously. One day will not ruin your quest to healthfulness. Don’t waste time stressing out about it—spend your time making up for it instead—whether it’s through a longer than usual workout; a day of healthful meals/snacks or a combination of the two. What's most important is that you don’t let your feast meal become the beginning of a slippery slope. Get back on track by making better choices the days after. If you are in possession of leftovers, be mindful of portion sizes (as mentioned above) and fill up with as many colorful veggies as possible. Have leftovers earlier in the day, rather than late at night.
It’s easy to be more lax with your eating when you wear loose or stretchy clothing. We're lookin' at you, cozy leggings. After all, these clothes stretch right along with you (and your tum)! Try wearing something snug on feast day (not because you should be uncomfortable) but because it can serve as an alarm or reminder to be mindful of your eating so that you don’t become uncomfortable from overeating.
Any type of exercise can help offset the extra calories and help motivate you to stick with the plan. During the holidays, a common time for social gatherings and feasts, it may be easier to walk an extra 20 minutes rather than give up a sliver of pumpkin pie. Any exercise you can put into your day will help to keep the pounds off your waist, even if it is in 5-10 minute increments. For best results, aim to get a cumulative 30 minutes of cardio exercise 3-5 days a week during the holidays. Get a nice sweat out of it if you can.
If possible, schedule your workouts in the morning to kick start your day the healthy way, although any time is better than none. Sometimes you naturally want to make healthier food choices after a workout. At the very least, go for a long, brisk walk with your friends/family after your holiday feast or put together a fun physical activity or game that you can all partake in.
Get plenty of water in during the holidays and especially after holiday feasts. You want to help flush out any excess minerals (like salt) and any "toxins" your body creates as part of digestion. Also remember that sometimes when you think you are hungry, you are actually thirsty and a glass of water can help make some hunger pangs go away.
By: Scarlett Full, in-house Registered Dietitian
]]>If you GOTTA HAVE IT: If you’re cooking, skip the butter, cut the sugar in half and top lightly with mini marshmallows. Otherwise, have 1-2 tablespoons (not 3+++) to satisfy your sweet tooth.
If you GOTTA HAVE IT: Replace the butter with some more chicken or veggie broth. Skip the sausage or replace with your favorite nuts and dried cranberries or diced chicken breast (adding protein helps offset the carb blood sugar spike). Otherwise, keep your portion to a small serving spoonful.
If you think you GOTTA HAVE IT: Rethink if a second on the lips, forever clogging arteries is worth it. Just go for the meat that was under the skin.
If you GOTTA HAVE IT: Have a sliver of pie and skip the crust. Alternately, choose pumpkin pie or just have a handful of candied pecans to satisfy your sweet tooth.
If you GOTTA HAVE IT: Use skim or non-dairy milk milk, egg substitutes and a sugar substitute like stevia to make a low calorie version. Limit yourself to one glass and then switch to a lower calorie drink or water. Or make an "adult version" of this healthy egg nog.
If you GOTTA HAVE IT: Try mixing with soda water and a splash of citrus or a few muddled berries (kind of a homemade White Claw). Alternate every drink with a glass of water.
If you GOTTA HAVE IT: If you’re cooking, try baking them instead and use cooking spray. If not, put only 1 large or 2 small ones on your plate, then skip the sour cream and pair with just the unsweetened applesauce.
For what you CAN have... check out 6 Recipes to Tame Your Holiday Cravings here.
By: Scarlett Full, in-house Registered Dietitian]]>Try our Sweet Potato Pie Smoothie
Try our Healthy Apple Pie Smoothie
Try our Pear Pineapple Green Smoothie!
All of these physical and emotional side effects are totally normal and you should feel this way, because twisting yoga poses are all about releasing the toxins. Below are some of my favorite twisting yoga poses that help me twist out the bad stuff, so that I become more open physically and emotionally, to let the positive energy in.
These poses help strengthen, stretch, and improve my balance, posture, and core. All of these poses are also beneficial to my other activities that I participate in, especially now that I am running outside more and increasing my mileage. I hope that you will try to incorporate these twisting poses into your next practice! Enjoy!
By: Kathleen Uhran, Yogi, Chef, Trainer & Creator of ACKtivelife
Need some recovery fuel? After cooling down from your workout with these stretches, try out Kathleen's blackberry coconut post-workout smoothie recipe!
]]>Poor sleep quality is more than just not getting enough sleep. It also includes insomnia (the inability to fall and stay asleep), waking up multiple times throughout the night, or not feeling rested when you wake up. According to a study by the National Sleep Foundation, sleep quality has a major impact on your overall health. Of the participants who reported fair or poor sleep, 67% also reported having poor health overall. Multiple studies have also linked sleep deprivation with a weakened immune system, weight gain, and decreased brain function. On the flip side, adequate sleep has tons of benefits. Not only does it help prevent the sluggishness and inability to stay focused that comes after a restless night, but it keeps hormone levels in check, helps your body fight off infections, helps you feel alert, and improves your mood.
If a good night’s sleep seems like a distant memory, don’t worry—there are plenty of things you can do to start sleeping better. Here are 10 things you can start today:
Regular exercise does more than keep your weight in check and heart functioning properly—it helps you get a restful sleep, too. In this study by researchers from Oregon State University, adults who got 150 minutes of exercise each week reported a 65% improvement in sleep quality. Exercise releases excess energy, so you’re more likely to fall and stay asleep. Just make sure exercise 3-4 hours before bed; exercise increases your body temperature and leaves you energized for several hours before sleepiness actually kicks in.
Establish a routine of going to bed and waking up at the same time each morning. (Yes, this includes the weekends!) Your body will get used to the routine, making it easier to fall asleep and wake up. Consider leaving the curtains open when you go to bed, too. This allows natural sunlight into your room, which can cue your internal clock that it’s time to wake up.
If your evening routine includes a cup of coffee or other caffeinated beverage, that could be the culprit behind a restless night. Caffeine is a stimulant, increasing adrenaline and blocking sleep chemicals. Experts recommend limiting caffeine intake to about 250 milligrams each day, or roughly the equivalent of three 8-ounce cups of coffee. Another study found that caffeine can affect sleep up to 6 hours after consuming it, so avoid it before bed. The same goes for alcohol. While a glass of wine before bed may make you feel drowsy, regularly drinking before bed can disrupt sleep patterns.
Have you ever gone to bed with your mind racing about things you forgot to do that day or need to do tomorrow? This could be keeping you up. Make it a habit to de-stress before bed with a calming bedtime ritual. This could be taking a bath, reading, journaling, meditating, or going for a walk.
Certain drinks are wonderful, all-natural sleep aids and the perfect complement to any bedtime routine. Caffeine-free herbal teas like chamomile, valerian, and lavender have also been shown in some studies to have sedative effects. But if teas aren't your thing, you should try Growing Naturals' P.M. Restore which is dark chocolate flavored and contains a blend of natural sleep aid ingredients (like chamomile, lemon balm and melatonin) to help promote a more restful sleep and designed to be taken hot or cold. (Hello hot chocolate!) Plus you can help ward off those nighttime cravings with the added 15g of plant protein and 5g of fiber per serving.
Magnesium-rich foods like pumpkin, sunflower, and sesame seeds; spinach, chards, and other dark leafy greens; black beans and soybeans; and many others are not only healthy, but they’ve also been shown to help improve insomnia. In this study of adults suffering from insomnia, those who took magnesium supplements reported significantly better sleep and sleep quality than those taking a placebo.
If you’re in the habit of checking your emails in bed or playing a game or two before you fall asleep, stop right now. The effect of smartphones on sleep in people of all ages has been studied extensively, with some pretty fascinating results. Smartphones and tablets emit what’s known as “blue light,” which signals to the brain that it’s morning, suppressing melatonin and leading to poor sleep quality as your body attempts to stay awake. Put your phone out of reach, and silence it so it doesn’t wake you up with ringing or buzzing in the middle of the night.
Melatonin, also known as the sleep hormone, is responsible for helping regulate the body’s circadian rhythm (the body’s internal clock that operates your sleep/wake cycle). Certain melatonin-rich foods—such as tart cherry juice, orange bell peppers, flaxseeds and mustard seeds, tomatoes, and goji berries, to name a few—have been shown to elevate melatonin production and improve sleep duration. So grab your favorite smoothie recipe, add in some tart cherry juice or flaxseeds, and enjoy a more restful sleep!
Improving your sleep is yet another reason to quit smoking. Nicotine is classified as a stimulant, speeding up your heart rate and other body systems and making it difficult to fall asleep.
Bright lights, the glow of appliances, traffic, and even noisy neighbors can all make it difficult to fall and stay asleep. Make your room a sleep haven by eliminating sources of bright light. Blackout curtains, eye masks, and even tossing a t-shirt over your digital alarm clock can all help keep your room darker. If noise is keeping you up, listening to calming music or restful nature sounds like crashing waves or rain can help you feel calmer while drowning out unwanted noise. Just be sure to put it on a sleep timer or make sure it’s not on a loop so it doesn’t wake you up once you fall asleep. Sleep is essential for good health, productivity, and a better, more alert mood. If you struggle with sleep, these ten tips will have you getting more z’s in no time.
Written By: Jill Overmyer
Reviewed and Edited By: Scarlett Full, in-house Registered Dietitian
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The Non-GMO Project honors the work that certified organic companies are already doing, with the added measure of testing risk ingredients at critical control points. Although GMO human studies are limited and human health risks are yet to be fully determined, a few animal studies have presented unpleasant findings. While there are both perceived benefits and controversies surrounding GMOs, Growing Naturals avoids any detriments (human, environmental, social and ethical alike) by providing health promoting, environmentally safe, non-GMO certified products.
Although "biotechnology" and "genetic modification" (GM) are commonly used interchangeably, GM is a special set of technologies that alter the genetic makeup of organisms such as animals, plants, or bacteria. Biotechnology, a more general term, refers to using organisms or their components, such as enzymes, to make products that include wine, cheese, beer, and yogurt.
Combining genes from different organisms is known as recombinant DNA technology, and the resulting organism is said to be "genetically modified," "genetically engineered," or "transgenic." GM products (current or those in development) include medicines and vaccines, foods and food ingredients, feeds, and fibers.
Locating genes for important traits—such as those conferring insect resistance or desired nutrients—is one of the most limiting steps in the process. However, genome sequencing and discovery programs for hundreds of organisms are generating detailed maps along with data-analyzing technologies to understand and use them. In 2006, 252 million acres of transgenic crops were planted in 22 countries by 10.3 million farmers. The majority of these crops were herbicide- and insect-resistant soybeans, corn, cotton, canola, and alfalfa. Other crops grown commercially or field-tested are a sweet potato resistant to a virus that could decimate most of the African harvest, rice with increased iron and vitamins that may alleviate chronic malnutrition in Asian countries, and a variety of plants able to survive weather extremes.
On the horizon are bananas that produce human vaccines against infectious diseases such as hepatitis B; fish that mature more quickly; cows that are resistant to bovine spongiform encephalopathy (mad cow disease); fruit and nut trees that yield years earlier, and plants that produce new plastics with unique properties. In 2006, countries that grew 97% of the global transgenic crops were the United States (53%), Argentina (17%), Brazil (11%), Canada (6%), India (4%), China (3%), Paraguay (2%) and South Africa (1%). Although growth is expected to plateau in industrialized nations, it is increasing in developing countries.
The next decade will see exponential progress in GM product development as researchers gain increasing and unprecedented access to genomic resources that are applicable to organisms beyond the scope of individual projects. Technologies for genetically modifying foods offer dramatic promise for meeting some of the 21st Century's greatest challenges. Like all new technologies, they also pose some risks, both known and unknown. Controversies surrounding GM foods and crops commonly focus on human and environmental safety, labeling and consumer choice, intellectual property rights, ethics, food security, poverty reduction, and environmental conservation.
Most developed nations do not consider GMOs to be safe. However, the World Health Organization states that GM foods currently available on the international market have passed risk assessments by national authorities and are not likely to present risks for human health. In nearly 50 countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs.
In the U.S., the government has approved GMOs based on studies conducted by the same corporations that created them
What do animal findings suggest?4
While animal findings may suggest problems with consuming GM foods for animals, the reality is that the findings don't suggest much for humans. This goes with any research. Just because a certain effect was seen in animals does not mean that the same effect will be seen humans as well because they are completely different organisms.
Are GMOs labeled?2
Although polls consistently show that a significant majority of Americans want to know if the food they’re purchasing contains GMOs, the US does not currently require labeling of all GM foods. However, labeling requirements under the Federal Food, Drug and Cosmetic Act may determine whether certain GM foods are in fact labeled. If a GM food is significantly different from its non-GMO counterpart, the name must be changed to describe the difference. This includes changes in nutritional properties or allergenicity.
How do GMOs affect farmers?2
Because GMOs are novel life forms, biotechnology companies have been able to obtain patents with which to restrict their use. As a result, the companies that make GMOs now have the power to sue farmers whose fields are contaminated with GMOs, even when it is the result of inevitable drift from neighboring fields. GMOs therefore pose a serious threat to farmer sovereignty and to the national food security of any country where they are grown, including the United States.
How do GMOs impact the environment?3
Issues of concern include: the capability of the GMO to escape and potentially introduce the engineered genes into wild populations; the persistence of the gene after the GMO has been harvested; the susceptibility of non-target organisms (e.g. insects which are not pests) to the gene product; the stability of the gene; the reduction in the spectrum of other plants including loss of biodiversity; and increased use of chemicals in agriculture. The environmental safety aspects of GM crops vary considerably according to local conditions. Current research studies are focusing on: the potentially detrimental effect on beneficial insects or a faster induction of resistant insects; the potential generation of new plant pathogens; the potential detrimental consequences for plant biodiversity and wildlife, and a decreased use of the important practice of crop rotation in certain local situations; and the movement of herbicide resistance genes to other plants.
High-Risk Crops (in commercial production; ingredients derived from these must be tested every time prior to use in Non-GMO Project Verified products (as of December 2011): Monitored Crops (those for which suspected or known incidents of contamination have occurred, and those crops which have genetically modified relatives in commercial production with which cross-pollination is possible; we test regularly to assess risk, and move to “High-Risk” category for ongoing testing if we see contamination): Common Ingredients Derived from GMO Risk Crops Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products.What foods are GMOs?5
Agricultural products are segmented into two groups: (1) those that are high-risk of being GMO because they are currently in commercial production, and (2) those that have a monitored risk because suspected or known incidents of contamination have occurred and/or the crops have genetically modified relatives in commercial production with which cross-pollination (and consequently contamination) is possible.
GM Products: Benefits and Controversies1
Benefits
Controversies
References:
Still, you’re getting your sleep while the rest of us are up and about during the day, and that sometimes might affect the quality of sleep you’re getting. In fact, it might lead to shift work sleep disorder (SWSD), which The Cleveland Clinic states can result in issues with falling asleep, staying asleep, and sleeping when you want (or need) to. SWSD can result in work-related stress, accidents or poor judgment, health issues and, unfortunately, alcohol and drug dependency.
Restful sleep is, without a doubt, a preventive cure for many of our ailments. It can help you reduce work-related stress, and, combined with self-care (which includes exercise diet, getting good sleep, and taking time out for yourself), can even help if you’re suffering from depression or an addiction.
Even if you might suffer from SWSD, a restful day’s sleep can still be easy to come by if you consider these tips:
1. Prepare Your Bedroom for Sleep You need to make your bedroom as dark and cool as possible. Why? A cooler environment can help the body fall asleep faster. Keeping a cool bedroom isn’t as difficult to do during the autumn and winter months, since all you need to do is lower your thermostat.
During spring and summer, you might want to use a window unit or portable air conditioner in the bedroom so you don’t overuse your central air system. Also, use room-darkening blinds and curtains to make sure little light seeps through the windows.
2. Get a New Mattress If back pain is keeping you up at night, it may be time for a new mattress. When selecting a new mattress, you have to take the location of your pain into account.
If your pain is in your lower back, then you’ll need a medium to firm mattress no matter what type of sleeper you are. But if you’re feeling pain in your upper back or shoulders, a slightly softer mattress will be best.
3. Cut the Caffeine It might not be a good idea to celebrate the end of your shift with a triple-espresso chocolate latte with whipped cream and cinnamon shavings - or even a can of your favorite soft drink.
That jolt of caffeine might be the thing to keep you awake, or even delay your sleep. Generally, you should avoid caffeinated beverages about six hours before you go to bed. This rule of thumb is also useful for those who don’t work the night shift.
4. Shut Off the Devices Once you finish your shift and arrive back home, normally the first thing you want to do is check your emails, visit social media, maybe even play a video game to relieve some of the stress you feel.
However, these devices emit what’s called blue light, which suppresses the secretion of melatonin, the hormone that affects sleeping. While your circadian rhythm is already different because you’re working overnight, you don’t need anything else interfering with your ability to fall asleep and stay asleep.
Turn off your laptop, TV, and tablet device. You should also recharge your phone in another room. If you are on call, however, you might want to have your ringer set loud enough that you can hear it. But if you need to have it closer, try not to have it so close to your bed.
5. Keep a Regular Sleep Schedule On the weekends or any days you're off work, as tempting as it may be to join the rest of society on a regular daytime schedule, try to keep a consistent sleep/wake cycle.
Consistency is key to developing a circadian rhythm, and ultimately improving the quality of your sleep. You gave up a traditional 9-to-5 life because of your dedication to working while everybody else is sleeping, but that doesn’t mean you need to sacrifice your own sleep.
Keep yourself healthy and rested by making your bedroom dark and cool, avoiding caffeine, keeping a regular sleep schedule and switching off your devices when it’s bedtime for yourself.
Photo Credit: Pixabay.com By: Dana Brown of Health Conditions
Fact-checked and edited by: Scarlett Full, in-house Registered Dietitian
Plant Proteins and Keto Diets
So what types of proteins should you eat on the keto diet? Plant proteins! A healthier alternative to animal proteins, Growing Naturals pea and rice proteins provide much-needed protein while adding variety to the diet. Here are a few reasons to incorporate them into your keto diet:Two scoops of either GN rice or pea protein provide about 30 grams of protein. This is an average and ideal amount to consume after exercise, or to use as part of a meal replacement for the keto diet. For reference, 30g of protein is approximately the amount you'd get from a 4-5oz grilled chicken breast (if you consume meat), or 2 cups of black beans. Bottom line... Studies have shown that a keto diet can provide excellent health benefits while also helping you lose fat and maintain a healthy weight. However, the type of protein and fat you eat can help or hinder your diet. Incorporating low carb/sugar plant-based protein powders into your keto diet can help you achieve the health and fat-loss benefits provided by a ketogenic diet.
Written by: Jill Overmyer
Edited by: Scarlett Full, in-house Registered Dietitian
]]>Tomatoes are thought to be inflammatory because they may contain solanine, an alkaloid found in plants of the nightshade family which also include potatoes and eggplants. Solanine contributes to the protection of the plants against attack from deadly fungi. The heaviest concentration of solaline is found in stems and leaves but not the actual fruit. In fact, solanine content of tomatoes decreases during fruit ripening but still isn't high enough in any developmental stage to cause health problems according to this study. Solanine is a bigger problem in potatoes especially those with green discoloration and bitter taste. Even still, someone would need consume 50+ large potatoes to get near a toxic dose of solanine.
There are two types of inflammation: acute and chronic. Nonetheless, inflammation is a response given by your body to protect itself from infection, illness or injury. Thanks to inflammation, your body increases its production of white blood cells, immune cells and cytokines, substances that help fight infection. Acute inflammation is short-term and may occur if you sprained your ankle during a run, for example. Signs include redness, pain and swelling. Chronic inflammation on the other hand does not have noticeable symptoms and occurs inside the body. This type can lead to various conditions like diabetes, heart disease or cancer. Unhealthy lifestyle factors can also contribute to inflammation in the body such as a high-stress life, or diets high in refined carbohydrates/sugars (e.g. high fructose corn syrup) and highly processed foods.
Yes. Eating more anti-inflammatory foods and less inflammatory foods can help to reduce systemic inflammation, and thus help to reduce the chance of developing conditions like those mentioned above.
Find out what foods are truly anti-inflammatory, pro-inflammatory and supported by real science rather than speculation here.
By: Scarlett Full, in-house Registered Dietitian
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