August 2016

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Subscribers Only - Sometimes travelers find themselves in situations where they are unable to adhere to food and water precautions. Many factors that ensure food safety, such as restaurant hygiene, are out of the traveler’s control. If you fall prey to TD, you can minimize symptoms by eating a bland diet consisting of soft, low-fiber foods that are not spicy, and by taking anti-diarrheal and—depending on the cause—antibiotic medications. The Centers for Disease Control and Prevention is a great resource for additional information on preventing and treating TD based on your destination.

Ultra-Processed Foods Contribute Half of Calories

Ultra-processed foods, such as sodas, candy, packaged baked goods, instant soups, and processed meat products make up more than half of the total energy intake and contribute the highest amount of added sugar to the American diet, according to a new study.

Nourish Your Bones

Unlike the static human skeletons that commonly hang in biology classrooms, your bones are continually being broken down and rebuilt. In fact, your entire skeleton is replaced about every 10 years. In addition to exercise, about 20 different nutrients help prevent the weakening of bones that leads to osteoporosis. We review nutrients you’re more than likely falling short on and where to get them.

Organic Food Goes Mainstream

Parents listed their top food priorities for buying organic: fruits and vegetables (89 percent), baby foods (84 percent), meat (83 percent), and dairy (81 percent). As shoppers work their way into the center of the store, focus on organics falls. More than one-third of shoppers said they would buy more organic products if more were available at their store. However, one-fourth said they don’t understand the label, and 40 percent of those surveyed did not feel that food needs to be organic, as long as it is healthy.

Citicoline on the Brain; Agave’s Sweetening Fix

Subscribers Only - Preliminary evidence suggests that, as a supplement, citicoline may be useful in treating some forms of memory loss in people 50-85 years of age, especially memory loss due to stroke or other cerebrovascular diseases. Citicoline has also been suggested as a treatment for traumatic brain injuries and Parkinson’s disease. So far there is no strong evidence that citicoline supplementation is useful in preventing or treating Alzheimer’s disease, but research suggests supplementation may be beneficial for older people with mild cognitive impairment.

Traveler’s Diarrhea: How to Keep Your Stomach Safe

Subscribers Only - Most people plan their vacations months in advance, but there’s one thing they don’t plan for: the onset of traveler’s diarrhea (TD). TD is a common, travel-related illness that attacks 30-70 percent of travelers, depending on the time of year and destination. Symptoms range in severity, and often include cramping, diarrhea, vomiting, fever, and bloody stools. While TD usually lasts two to seven days, in certain instances, without treatment, symptoms can persist for months.

Clearing up Confusion Over Omega-6’s

Subscribers Only - Researchers, health professionals, and consumers are more aware than ever that it is the type of dietary fat and not so much the total amount of fat that affects health. One type of fat that still elicits confusion is a class of polyunsaturated fats called omega-6 fatty acids, found in soybean oil, corn oil, nuts and seeds.

Skim the Sugar From Your Diet

Swapping out sugary treats in favor of naturally sweet foods cuts added sugars and calories, and increases nutrition. Add fresh or dried fruit to cereal for sweetness and texture that’s sure to satisfy. Cook diced dates in oatmeal to get a rich, dark sweetness similar to brown sugar. Try pairing fruits like bananas or apples with peanut butter instead of using jelly. For a heavenly dessert, grill peach halves or pineapple rings, or bake cored apples. Some simple changes can go a long way toward satisfying that sweet tooth without breaking the added-sugar budget.

Sensational Smoothies

Subscribers Only - There’s something so refreshing about a cool, creamy smoothie. Fruit mixed with protein-packed yogurt—what could be healthier? But not all smoothies are created equal, and many restaurant smoothies are a far cry from healthy. Some small-sized smoothies contain more calories than one cup of premium ice cream and more sugar—29 teaspoons (tsp)—than two-and-half cups of the same ice cream.

Weight Loss Success Depends on Sustainability

No one starts a diet with the intention of regaining the weight they lose. Unfortunately, that’s exactly what happens with most weight loss diets. One reason more than 95 percent of people who lose weight end up regaining is that diets tend to involve goals that aren’t realistic and behavior changes that aren’t sustainable. Those are critical flaws, because two key elements of successful weight maintenance are adherence to new nutrition and exercise habits and reasonable expectations about results.

Pulses, the Heartbeat of Sustainable Foods

Subscribers Only - Look for pulses to take center stage this year, largely due to the United Nations’ (UN) declaration that 2016 is the International Year of Pulses. What are pulses? They are dry, edible seeds from plants in the legume family, consisting of 12 crops that include dried peas, beans, lentils, and chickpeas. Though pulses’ popularity is growing, they’ve been around from as early as 800 BC; the term is derived from the Latin word, “puls,” which means “thick soup.”

Here’s To Tomatoes!

Tomatoes (Solanum lycopersicum) are members of the same family as eggplants, potatoes, and peppers. Though we eat the tomato as a vegetable, it is actually not just a fruit, but a berry! There are more than a thousand tomato varieties in different colors—red, orange, and yellow, purple, brown, and black; and shapes—round, oval, pear; and sizes—tiny grape tomato, medium Roma, large beefsteak.

Kimchi, Avocado, and the Importance of Protein

Researchers from Korea found four potentially useful probiotic strains in traditionally fermented kimchi. According to a new meta-analysis of 10 studies with 229 participants, substituting avocados in place of saturated fat may result in beneficial effects on the lipid profile. Higher protein intake may have a greater effect on satiety than lower protein intake, according to a systematic review on the effects of protein consumption on perceived fullness.