Feeling full: Three nutrition tips to keep you powering through your day

18 Apr
Meg is epicurious and has a strong passion for cooking healthy meals on a budget. Her passion for food and nutrition stems from a young age with exposure to cuisine from various cultures. Originally from New York, she moved to Tallahassee, Florida to receive a bachelor’s degree in Dietetics at the Florida State University. Upon graduating, She took one step further to become a nutrition blogger in the dietetics field. She is currently a graduate student studying Clinical Nutrition at the Florida State University with the intent of becoming a Registered Dietitian post-grad. She believes that food has a unique ability to bond people from around the world, to create new relationships, and to cement old friendships. She aims to share her nutrition knowledge with others and to encourage healthy lifestyles through fitness and nutrition.

Meg is epicurious and has a strong passion for cooking healthy meals on a budget. Her passion for food and nutrition stems from a young age with exposure to cuisine from various cultures. Originally from New York, she moved to Tallahassee, Florida to receive a bachelor’s degree in Dietetics at the Florida State University. Upon graduating, She took one step further to become a nutrition blogger in the dietetics field. She is currently a graduate student studying Clinical Nutrition at the Florida State University with the intent of becoming a Registered Dietitian post-grad. She believes that food has a unique ability to bond people from around the world, to create new relationships, and to cement old friendships. She aims to share her nutrition knowledge with others and to encourage healthy lifestyles through fitness and nutrition.

Meg Khan-Karen is a guest blogger for Layman’s Terms Media. Periodically she will post thoughtful articles about leading a healthy lifestyle on a budget. Check out her Facebook page Daily Fit Dish by MegKKFit  for nutritious recipes at a reasonable price. By: Meg Khan-Karen, Nutrition blogger

We’ve all been there — busy and tired:  running around, flitting from here to there, running errands and wishing there were more hours in the day. Maybe you are the student who speed walks across campus to get from class to class. Maybe you are the mother of two toddlers who is constantly straightening up the house and feeding all of the hungry mouths but your own.

It is becoming increasingly difficult to finish our tasks each day, let alone consume our meals. It is not a secret that many Americans turn to fast food or quick meal options when they are on the go. According to the National Health and Nutrition Examination Survey, from 2007 to 2012 adults consumed an average of 11.3% of calories from fast food. While the amount of adults consuming fast food has decreased from 12.8% in the survey from 2003 to 2006, it still represents a significant portion of the US population.2  It is clear the American people are continuing to turn to fast food options rather than preparing wholesome, nutritious meals to keep them full and satisfied throughout the day.

It seems to have been drilled into our brains that “breakfast is the most important meal of the day,” and this is for a good reason. One 2013 study from the University of Missouri’s Department of Nutrition and Exercise Physiology showed that eating a high protein breakfast versus skipping breakfast led to beneficial changes in  “appetitive, hormonal, and neural signals that control food intake regulation.”3 This could lead to a jumpstart in metabolism and energy throughout the day, not to mention a longer feeling of satiety.

But what components should comprise all of your daily meals in order to ensure that you keep this energy up? Well, here are my three nutrition tips to keep you powering through your busy day:

  1. 1. Load up on Fiber

By now, we’ve probably all heard that fiber keeps us full. ” This is one of the most important components in maintaining satiety and keeping your body healthy. According to the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), “high fiber diets provide bulk, are more satiating, and have been linked to lower body weights.”1 A high fiber diet has not only the potential to decrease your waistline, but studies have also shown a marked decrease in the risk of cardiovascular disease, a decrease in blood cholesterol, as well as a decreased risk of colorectal cancer. By adding fresh fruits and vegetables, whole grains, and legumes, you can be sure that you are lowering your risk of diseases while offsetting those pesky hunger pangs. Grab a banana or some carrots to snack on during your trek to class, sprinkle some wholesome beans onto your salad, or consider switching to a whole grain bread instead of white bread for that added dose of fiber.

2. Stay lean with protein

Lean proteins such as meat, poultry, fish, eggs, legumes, and nuts provide amino acids as the building blocks for the body, as well as crucial vitamins and minerals to aid in growth and cell repair .These proteins also keep our metabolism moving as we are constantly rebuilding our muscles and tissues, like skin. Grabbing a nonfat plain Greek yogurt with nuts and fresh berries or a turkey sandwich on whole grain bread is a great way to ensure the addition of lean protein into your diet.

3. Don’t Neglect Your Healthy Fats

Fats in our diet can lead to soft skin, better absorption of Vitamins A,D,E and K, more energy and a greater feeling of fullness throughout the day. However, there are two groups of fat that often get lumped into one group of overall ‘bad fats’- saturated and unsaturated fats.  While dietary cholesterol was once thought to increase blood cholesterol levels and lead to heart disease, studies have now found this is not so. Saturated fats as well as the now infamous “trans fat” are the true culprits behind increased blood cholesterol levels and blood lipids, an increased risk of heart disease and certain cancers. Limiting these fats in your diet will be beneficial for your health in more ways than one.  Compared with saturated fats, unsaturated fats like Omega-3 have been shown to be beneficial for your heart as well as your cholesterol and general health. In terms of satiety, a 2009 study published in the American Journal of Clinical Nutrition showed that unsaturated fats increased satiety while saturated fats did not.4 Thus, incorporating healthy fats, such as monounsaturated and polyunsaturated fats will not only keep you full but lead to heart health as well. Try snacking on a handful of almonds, replacing mayonnaise with avocado on your sandwich, or dressing your salad with olive oil and vinegar to keep you full throughout your day.

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1.American   Dietetic Association. (2008). Position of the American Dietetic Association:   Health Implications of Dietary Fiber. Journal   of the American Dietetic Association ,   108, 1716-1731.

2. Fryar CD,   E. R. (n.d.). NCHS data brief, no   114. (M. N. Hyattsville, Producer) Retrieved from Caloric Intake from Fast   Foods Among Adults: United States, 2007-2010:   http://www.cdc.gov/nchs/data/databriefs/db114.htm

3. Leidy, H.,   Ortinau, L., Douglas, S., & Hoertel, H. (2013). Beneficial effects of a   higher-protein breakfast on the appetitive, hormonal, and neural signals   controlling energy intake regulation in overweight/obese,   “breakfast-skipping,” late-adolescent girls. American Journal of Clinical Nutrition , 97 (4), 677-688.

4. Maljaars,   J., Romeyn, E. A., Haddeman, E., Peters, H. P., & Masclee, A. A. (2009).   Effect of fat saturation on satiety, hormone release, and food intake. American Journal of Clinical Nutrition   , 89 (4), 1019-1024.

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Completed genome of platyfish may give clues to deadly skin (and scale?) cancer

16 Apr
Scientists have decoded the genome of platyfish, which are prone to developing melanomas (shown above) along the tail and fins. Credit: Texas State University

Scientists have decoded the genome of platyfish, which are prone to developing melanomas (shown above) along the tail and fins. Credit: Texas State University

The platyfish (scientific name: Xiphophorus maculatus), a cousin to the guppy and a popular aquarium pet averaging about two inches in length may not seem like a spectacular organism. The small fish who likes to swim in schools may not have its own hour on the discovery channel, either.But, thanks to an international team of scientists who have successfully completed the genome of this fish, some clues regarding unknown details on cancers such as melanoma, may begin to surface.

What makes the platyfish special is that is shares many unlikely characteristics with humans–such as courting its mate and giving live birth to its young. But, scientists’ main reason for studying the organism stems from its tendency to develop melanoma, a deadly skin cancer. While platyfish come in a variety of reds, oranges, silvers and speckles, the spread of melanoma causes their scales to have dark spots that are easily seen.

“In platyfish, melanomas typically develop as black splotches along the tail and fins,” senior author Wesley Warren, PhD, a geneticist at Washington University’s Genome Institute, said. “These fish are an ideal model for exploring the many unknowns of cancer, including how, when and where it develops in the body as well as its severity.”

Just like humans, the platyfish genome consists of approximately 20,000 genes. But, unlike human chromosomes that have changed overtime, the chromosomes of platyfish and most other fishes have stayed the same for more than 200 million years.

“It’s very much a mystery as to why these chromosomes are so structurally similar among fish species over long time periods of evolution because they live in vastly different aquatic environments,” Warren.

The genome mapping project was led by scientists at Washington University, the University of Würzburg in Germany and Texas State University and the complete findings are published in Nature Genetics.

“Now that we have the genome in hand, we can tease apart the way genes interact with one another to cause melanoma,” co-lead author Manfred Schartl, PhD, of the University of Würzburg in Germany, said. “Just as in human melanoma, genes that play a role in pigment cells also influence the development of melanoma in platyfish.”

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Reference: Schartl M, Walter, RB, Shen Y, Garcia T, Catchen J, Amores A, Braasch I, Chalopin D, Volff J-N, Lesch K-P, Bisazza A, Minx P, Hillier L, Wilson RK, Fuerstenberg S, Boore J, Searle S, Postlethwait JH and Warren WC. The genome of the platyfish, Xiphophorus maculatus, provides insights into evolutionary adaption and several complex traits. Nature Genetics. March 31, 2013.

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Want a better attention span? Time to hit the gym

12 Apr
This image shows qne of the participants in the University of Granada study -- part of the high-level physical activity group. (Credit: University of Grenada)

This image shows qne of the participants in the University of Granada study — part of the high-level physical activity group. (Credit: University of Granada)

My morning run is just as important as my daily cup of coffee– without it I feel lethargic, inattentive and scatterbrained– and a new study may explain why.

Researchers from the University of Granada conducted an experiment consisting of 28 males between the ages of 17 and 29 and found that men who exercise regularly and are considered to be fit individuals, performed better cognitively compared to those who led a sedentary lifestyle.

The groups were divided into two. The first group consisted of men who showed a low level of physical fitness–by the American College of Sports Medicine standards. The other group included 11 members of the Andalusian Cycling Federation, along with three students of the Faculty of Physical Activity and Sports Activities of the University of Granada. Needless to say, the second group of men were considered to be physically fit.

After conducting a series of three tasks (a psychomotor vigilance task, a temporal orienting task, and a duration discrimination task) the results of the experiment showed that the men in the second group had a better sustained attention span, meaning they could focus on one task for a longer period of time, compared to the first group. The physically-fit men also had faster overall reaction times to external stimuli.

“It is important therefore to highlight that both the physiological and behavioral results obtained through our study suggest that the main benefit resulting from the good physical condition of the cyclists who participated in the study, appeared to be associated with the processes implicated by sustained attention,” Antonio Luque-Casado, the main author of the study, said.

Luque-Casado warned that this study is preliminary and further research will have to be done to confirm the results.

(I just hope the next study will incorporate women as well.)

But, just from personal experience I think these researchers are on the right track: perhaps we’re only scratching the surface of cognitive benefits of leading a healthy lifestyle.

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Reference:

Luque-Casado A, Zabala M, Morales E, Mateo-March M, Sanabria D (2013) Cognitive Performance and Heart Rate Variability: The Influence of Fitness Level. PLoS ONE 8(2): e56935. doi:10.1371/journal.pone.0056935

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Tiny bacteria helped clean up the Gulf of Mexico after the Deepwater Horizon Oil Spill, study shows

9 Apr

574629_4486054703511_86236871_nBeing a Pensacola native and growing up swimming and surfing in the Gulf of Mexico,  any time I read the words “oil spill,” “deepwater horizon,” or “BP,” I cringe and think of the day when I found a tar ball on my surfboard. And, until I got a new car about a week ago I proudly sported a bumper sticker reading, “BP lies, the Gulf dies.”

At the same time, the constant media reports about the poor health of the water and beaches seriously hurt the tourism economy that these communities thrive on. Even though the locals still went swimming after the event, the tourists that normally lined the beaches were scarce. I saw the effects first hand when my older brother, who works at a seafood restaurant — that relies on shrimp and oysters from the gulf–had his hours cut in half.

So what happened to all of the oil? There were cleanup efforts. There was speculation that most of the oil sank to the bottom, which is often connected to the reports of dolphins and other various marine life washing ashore dead.

But, a new study found that the Gulf of Mexico was actually more resilient to the oil spill than previously thought, thanks to microscopic bacteria that feed on crude oil.

Terry C. Hazen, Ph.D., and an expert bioremediation at the University of Tennessee presented his findings at the 245th National Meeting & Exposition of the American Chemical Society (ACS).

“The Deepwater Horizon oil provided a new source of nutrients in the deepest waters,” Hazen said. “With more food present in the water, there was a population explosion among those bacteria already adapted to using oil as a food source. It was surprising how fast they consumed the oil. In some locations, it took only one day for them to reduce a gallon of oil to a half gallon. In others, the half-life for a given quantity of spilled oil was 6 days. This data suggests that a great potential for intrinsic bioremediation of oil plumes exists in the deep sea and other environs in the Gulf of Mexico.”

In order to identify these bacteria, Hazen and his team used a new approach called “ecogenomics.” This approach uses genetic,  DNA and protein analysis to get a more precise picture of the characteristics of the organisms. In the past, scientists would simply grow the bacteria in petri dishes and examine them with a microscope.

Hazen said that these kinds of oil-eating bacteria are common in the Gulf due to the abundance of food. According to a report by the National Research Council, the Gulf is littered with more than 600 areas–similar to underwater springs–that ooze out oil beneath rocks, accounting for the release of about 560,000-1.4 million barrels of oil annually.

“The bottom line from this research may be that the Gulf of Mexico is more resilient and better able to recover from oil spills than anyone thought,” Hazen said. “It shows that we may not need the kinds of heroic measures proposed after the Deepwater Horizon spill, like adding nutrients to speed up the growth of bacteria that breakdown oil, or using genetically engineered bacteria. The Gulf has a broad base of natural bacteria, and they respond to the presence of oil by multiplying quite rapidly.”

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Study shows ‘organic’ label can create a ‘health halo effect’

2 Apr

photo (1)Being cynical journalist, a poor-and-starving graduate student as well as a self-proclaimed environmentalist, I have gone back and forth on whether or not I believe that the word ‘organic’ has been condensed down to a  mere marketing tactic. A March 17 article by Slate , criticizing the suburbia-praised chain Whole Foods, has increased my skepticism.

A study by Cornell University’s Food and Brand Lab researchers found that food items simply carrying the organic label were evaluated as having a more satisfying taste and containing lower calories than the same food item without the organic label.

To conduct the study, the researchers recruited 115 people from a shopping center in Ithaca, New York. The consumers, after answering a questionaire about their environmental and shopping habits, were asked to evauluate three pairs of products: one pair of yogurts, one pair of chips and one pair of cookies. Each pair consisted of one of the items being labeled as organic, and one without. The food items were exaclty identical, except for the way they were labeled.

In addition to rating the organically-labeled items as tastier and better for the waistline, consumers also reported that they were willing to pay up to 23.4 percent more for them. Of course, this ‘health halo effect’ as the researchers dubbed the phenomenon, was more likely to affect consumers who already were more inclined to purchase organic foods.

So–the answer to my question–is the term ‘organic’ merely a marketing scheme?

While I do not know that there is a right or wrong answer to this, I do believe that some companies truly do back their labels and are committed to creating pure organic foods, while others may just be trying to attract the environmentally-conscious consumers who typically earn higher incomes and are more willing to spend more on these products.

Now excuse me while I contemplate this thought by eating a “100 percent natural” Nature Valley granola bar.

Note: the “buy one get one free” label at Publix got my attention before the “100 percent natural” label.

Thoughts?

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Nutrition expert debunks sugar myths

1 Apr
Meg is epicurious and has a strong passion for cooking healthy meals on a budget. Her passion for food and nutrition stems from a young age with exposure to cuisine from various cultures. Originally from New York, she moved to Tallahassee, Florida to receive a bachelor's degree in Dietetics at the Florida State University. Upon graduating, She took one step further to become a nutrition expert in the dietetics field. She is currently a graduate student studying Clinical Nutrition at the Florida State University with the intent of becoming a Registered Dietitian post-grad. She believes that food has a unique ability to bond people from around the world, to create new relationships, and to cement old friendships. She aims to share her nutrition knowledge with others and to encourage healthy lifestyles through fitness and nutrition.

Meg is epicurious and has a strong passion for cooking healthy meals on a budget. Her passion for food and nutrition stems from a young age with exposure to cuisine from various cultures. Originally from New York, she moved to Tallahassee, Florida to receive a bachelor’s degree in Dietetics at the Florida State University. Upon graduating, She took one step further to become a nutrition expert in the dietetics field. She is currently a graduate student studying Clinical Nutrition at the Florida State University with the intent of becoming a Registered Dietitian post-grad. She believes that food has a unique ability to bond people from around the world, to create new relationships, and to cement old friendships. She aims to share her nutrition knowledge with others and to encourage healthy lifestyles through fitness and nutrition.

Meg Khan-Karen is a guest blogger for Layman’s Terms Media. Periodically she will post thoughtful articles about leading a healthy lifestyle on a budget. Check out her Facebook page Daily Fit Dish by MegKKFit for healthy recipes at a reasonable price.

By: Meg Khan-Karen, Nutrition expert

“Sugar is poison.” This has been engrained in our minds since childhood. As children, we were often told to avoid eating too much sugar because it would rot our teeth, make us hyper, give us nightmares—the list goes on. More and more, we are bombarded with new food products that are marketed as being all-natural or ‘healthy’. However, one look at the nutrition label and it becomes clear that this is not so.

 

These products are filled with added sugars and other nasty fillers that our body can do without. From a young age, we have been taught to believe that sugar is harmful for our bodies, but how much truth is there to this claim?

Allow me to debunk the ‘sugar-is-the-devil’ mayhem for you.

Sugars are the building blocks of carbohydrates, which your body needs in order to function on a daily basis.  Sugars are naturally found in foods such as fruits and dairy products. These types of sugars are called simple sugars. Other foods such as vegetables and grains contain complex carbohydrates, both of which your body can break down for readily available energy when needed.

 

These carbohydrates allow our brains to function at optimal capacity and provide us with the energy to fulfill daily tasks, whether it be studying for exams, running errands, or training for the local 5K. Sugars from fresh, whole foods keep us healthy and strong. Therefore, not all sugars are bad for you. Without these carbohydrates, we would feel lethargic and unable to function to our best ability.

 

Here is where the confusion about sugar arises. The US Department of Agriculture (USDA) has defined ‘added sugars’ as ingredients in processed and prepared foods (such as breads, cakes, soft drinks, jam, and ice cream) and sugars eaten separately or added to foods at the table.1 These types of sugars come from either fruits or vegetables, but have been processed into a product that is unrecognizable as a whole food source. Such added sugars in our diets have been shown to account for the rise in obesity as well as a higher prevalence of diseases such as diabetes and heart disease. Reducing your daily intake of added sugars can lead to a decreased risk of acquiring such diseases as well as alleviating health problems such as inflammation, irritability, poor immune system and possibly even some types of cancers.

 

Today, a greater majority of Americans are consuming added sugars in the form of sugar-laden beverages like sodas or as hidden preservatives subtly placed into various packaged food products lining grocery store shelves. According to the Harvard School of Public Health, the average American consumes 22.2 teaspoons of added sugar from table sugar or processed foods per day, which can amass to an extra 355 calories each day.2  This can lead to unfavorable changes in your waistline while also increasing your risk of obesity and acquiring other harmful diseases.

 

Currently, the American Heart Association suggests women should consume no more than 100 calories, or about 6 teaspoons of added sugar per day.  For men, the suggestion is 150 calories, or 9 teaspoons of sugar per day.1 

Consider this: One 12 oz. can of Coca Cola contains a whopping 39 grams of sugar, which is equal to 9.75 teaspoons. This is more than the American Heat Association’s suggestion for both women and men.

 

Eliminating added sugars from your diet may seem like a daunting task, as they are found in nearly every processed food product on the market. However, decreasing your consumption is the first step to building a healthier body and a brighter future.

 

Here are some tips to get you started in eliminating added sugars in your diet:

  • check nutrition label ingredient lists for words that end in ‘-ose’ such as maltose, sucrose, dextrose, and high fructose corn syrup as well as brown sugar, raw sugar, corn syrup, malt syrup, pancake syrup, honey, fruit juice concentrates, and corn sweeteners, all of which are added sugars
  • avoid adding white sugar to your foods and beverages like coffee or tea.
  • stick with the whole fruit – instead of a glass of juice, grab an orange or an apple
  • look for “no sugar added” or “low sugar” options and if necessary, consider canned fruits packed in water
  • when baking, cut the sugar requirement in half or consider a replacement such as unsweetened applesauce or mashed fruit, such as a banana
  • check the labels of packaged products such as salad dressings, tomato sauces, cereals, yogurts, and of course treats and candies
  • consider natural, plant-based sweeteners such as Stevia or Agave syrup

References:

(1)   Johnson, R. K., & Yon, B. A. (2010). Weighing in on Added Sugars and Health. Journal of the American Dietetic Association, 110(9), 1296.

(2)   Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009; 120:1011-20.

(3)   Harvard School of Public Health. The Nutrition Source. Sugary Drinks and Obesity Fact Sheet. Harvard School of Public Health. Retrieved March 28, 2013, from http://www.hsph.harvard.edu/nutritionsource/sugary-drinks-fact-sheet/

 

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Robot jellyfish to be environmental watchdog

29 Mar
Student team members from the Virginia Tech's National Science Foundation Center for Energy Harvesting Materials and Systems test a five-foot wide jellyfish-like robot under water at War Memorial Hall. Photo by:Amanda Loman, Virginia Tech

Student team members from the Virginia Tech’s National Science Foundation Center for Energy Harvesting Materials and Systems test a five-foot wide jellyfish-like robot under water at War Memorial Hall. Photo by:Amanda Loman, Virginia Tech

While jellyfish aren’t a beach goer’s favorite sea creature,  these blob-like organisms–or at least robotic prototypes designed to look and move just like them– could be used to patrol the ocean, looking for signs of environmental despair in the near future.

The variety of shapes, sizes and colors of jellyfish, as well as their low metabolic energy rate, is why researchers nominated these cnidarians to monitor the sea.

So far, Virginia Tech College of Engineering researchers have created two robotic prototypes of these jellyfish. The first robot, named RoboJelly was only about the size of a man’s hand and was designed to look like the jellyfish found near shore along beaches.

The second one designed by Shashank Priya,professor of mechanical engineering at Virginia Tech was unveiled in 2012, stands 5 foot 7 inces tall and weighs roughly 170 pounds. The giant robotic jellyfish was named Cyro, after the species it was designed to look like– Cyanea capillata, Latin for Llion’s Manemain.

Virginia Tech: Autonomous Robotic Jellyfish from virginiatech on Vimeo.

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