Fruits and Sugar

We were always told that we could eat as much fruit as we wanted. Experts now suggest to limit our fruit intake because of the natural sugar fructose. We have a lining in our stomachs that absorbs nutrients and if you leave unprocessed fructose in your gut for too long it can cause some uncomfortable symptoms like bloating and cramps to diarrhea. Fructose can do the same things to your body whether it comes naturally from fruits or if it comes from processed foods. 

One study done by Mayo clinic found that eating an over abundance of fruit has the same effect on the brain as eating processed carbohydrates. This is because it can cause metabolic and cognitive derangements. The study found that there is an inverse relationship between fruit intake and the volume of the cortex, or brain, that causes these reactions. Fruit certainly contains a lot of nutrients that are valuable in your diet, but the study states that eating too much fruit can have a negative effect because we have such an abundance of fruit year round we consume too much fructose. In a time before we had this overabundance of fruit available to consume, it is thought that our ancestors developed red-green color vision for the purpose of differentiating between rip, red fruit from a green background. We would eat fruit to ready our bodies for winter and use the sugar for energy, but now that winter never seems to come because we consume so much fruit. 

Low sugar fruits contain the most concentrated sources of the nutrients and are the most beneficial to eat. Some examples of these fruits include avocado, coconut, olives and  cacao. No, chocolate is not considered a fruit however, dark chocolate has a myriad of brain benefits and is considered a genius food. Berries are a good fruit because they are very low in sugar and are high in antioxidants for memory boosting and reducing inflammation. A nurses' health study did a long dietary survey of 120,000 female nurses and found those who ate a high amount of berries had brains that looked 2.5 years younger on scans. There was no association with fruit intake and the reduced dementia risk except with berry consumption. So if you like fruit try to eat mostly berries and only eat high sugar fruits in moderation. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source : https://experiencelife.com/article/genius-foods/

Healthy Airport Snacks

The article “11 Things Nutritionist Eat at the Airport- and 4 They Avoid” discusses various healthy snacks to eat when spending time at the airport. It is easy to indulge in unhealthy temptations, but these habits can cause stomach issues or sugar crashes, according to Ginger Hultin, a RDN. When eating at the airport, it can actually be beneficial to bring items from home. Autumn Ehsaei, RDN, suggests bringing snap peas, mandarins, raw nuts, and trail mix. Within airports though, there are usually options for fresh fruits and vegetables. These items can provide fiber, water, and feelings of energy. 

Another snack that is healthy to eat while spending time in the airport is yogurt. Full fat yogurt can assist with keeping you full and for metabolism. If the yogurt is not full fat, Sydney Greene, RD, suggests grabbing a bag of raw nuts or a packet of nut butter. Not all yogurts are healthy choices though, especially given their sugar content, so it is important to look at the nutrition label. If you are craving something sweet, dark chocolate can be a nice option. It is filled with antioxidants and is best when it is at least 70-80% cocoa. Smoothies are a healthy airport snack because they are typically not filled with many calories. One tip from a naturopathic doctor, Luisa Szakacs, is to avoid ones with a “smoothie blend” because of the unnatural ingredients it can contain. If the ingredients include “natural flavorings” that is also something to avoid in smoothies. Nuts and seeds can provide protein, fat, and fiber for flights. Sodium intake should be monitored so unsalted nuts and seeds may be the best option when consuming this snack. Although nuts have many healthy components, they are high in fat and calories so portion control should be exercised. Other healthy protein sources that can keep you full at the airport include hard boiled eggs, chicken, and hummus.

Oatmeal is a snack that can keep you full during a flight due to the fiber it contains. Protein bars should have less than 10 grams of sugar and few ingredients. Salads are a healthy option for a meal at the airport. Some ingredients to avoid in salads include creamy dressings and crunchy noodles. Salads that contain vegetables, protein, beans, and dressing on the side are some of the best options. 

Each nutritionist that was interviewed for the article suggested drinking plenty of water because of the dehydration effect that flying can have. It is best to start the day with plenty of water and when in the airport bring a reusable bottle or buy a plastic one that you can refill often during the flight. Some foods to avoid while in flight include ones you are not used to, or high-risk options that may potentially lead to foodborne illnesses such as buffets, mayo-based or creamy salads, and raw seafood. Additional foods that should be avoided are ones that are salty such as chips and crackers and sugary foods that may lead to feelings of irritability and low energy. 

To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: http://time.com/5197380/food-nutritionists-eat-at-airport/

Sugar

Many people this time of year try to get into shape by exercising more often and giving up their sugar habits in search of better health. In the article titled, "11 Weird Things Sugar's Doing To Your Body" by Leah Zerbe, she discusses how sugar can negatively affect your overall health. Zerbe explains that Americans currently consume about 130 pounds of added sugars each year, which equals about 22 teaspoons a day. The American Heart Association recommends a much smaller amount of sugar. Fructose, an element found in sugar and high-fructose corn syrup, can cause fats to store up around your liver. This can cause nonalcholic fatty liver disease, and this condition was typically not seen before 1980. The American Heart Association recommends only 5 teaspoons a day for women, 9 teaspoons for men and 3 teaspoons for children.

Diabetes and heart-related diseases are typically related. When consuming a high amount of sugar, extra insulin is released in the body. With the extra insulin, it can cause artery walls to become tense and increased blood pressure. Stroke and heart disease have been found to be the number one cause of deaths in those that suffer from type 2 diabetes. Suzanne de la Monte, who is a neuropathologist, has a term called "type 3 diabetes" which is a link between insulin resistance, high-fat diets and Alzheimer's disease. She suggests that Alzheimer's disease affects the brain's ability to properly use glucose and energy. High-sugar diets can also cause the body to be unable to feel hungry so you are continually overeating. Sugar-laden foods also cause a large blood sugar spike and subsequent crash, causing fatigue. Sugar can also create a build-up of advanced glycation end products (AGEs) which are caused by sugar combining with proteins in the bloodstream. These AGEs attack and damage other proteins including proteins in collagen and elastin. Collagen and elastin help to keep your skin firm and when sugar is overconsumed, these AGEs can cause wrinkles. 

Some tips to avoid high sugar throughout the day are consuming smoothies made at home. It is best to avoid ones bought from stores because they typically contain more added sugars. Try eating whole fruits because it can dampen the effect sugar has on the body. It has been found that those who consume an extra 150 calories a day solely from sugar can have their diabetes risk increase by 1.1%. To reduce sugar intake, avoiding sugar laden foods and beverages like soda can help. Whole grain products and natural sweeteners are typically deemed as healthier, but these items can still cause a blood glucose increase in the body. 

To find out more ways to keep yourself and family healthy, please visit our website at www.oxborochiro.com.

Source: http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-on-your-body/slide/9