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GMOs: Are They Really That Bad?

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Nowadays, it seems like everywhere you go, you see foods advertised as non-GMO. Non-GMO is supposed to be a good thing, meaning GMOs are supposed to be a bad thing. But are they as bad as they are made out to be?

This article will explore the pros and cons of GMOs so you can determine how they will play out in your diet.

What are GMO’s?

GMO stands for Genetically Modified Organism. It refers to the process of altering the genetics of plants. It has been done for years through the crossbreeding of crops, but today, it is more commonly done by editing plant DNA in a lab.

The GMO process is a complex one, but here’s a simplified version of what’s involved:

  1. Researchers identify the genes in a plant that cause specific traits.
  2. Researchers make copies of these genes in a lab.
  3. Researchers insert the gene copies into the DNA of another plant’s cells.
  4. The modified cells are used to grow new plants. The plants will be tested and reviewed before being sold to farmers.  

Pros of GMOs

GMOs have gotten a bad rap, but they were designed to be extra healthy, fast growing, and extremely resistant to weather and pests. Here are some benefits they provide.

Fewer Pesticides: Many GMO crops have been modified to be less vulnerable to insects and other pests. These means farmers don’t have to use as many pesticides on these crops. Fewer pesticides mean fewer health risks and less damage to the environment.

Cheaper to Produce: GMO crops are bred for efficient growth. This means farmers can produce them using less land, less water and fewer pesticides as compared to conventional crops. They save on resources so they spend less and can charge less for the foods they sell.

More Nutrients: Certain GMO crops are designed to provide more nutrients than conventional crops. This can be especially useful in areas where people tend to suffer from nutritional deficiencies.

Cons of GMOs

Although GMOs have their share of benefits, they can also carry health risks as follows.

May Cause Allergic Reactions: GMO foods contain DNA from other organisms. It’s possible that the new DNA can trigger allergies in people who wouldn’t typically be allergic to the food. GMO foods go through extensive allergen testing so allergic reactions should not occur very often, but it is a possibility.

May Increase Antibiotic Resistance: When new DNA is inserted into plant cells, an additional gene is often added that makes the modified cells resistant to antibiotics. Scientists use an antibiotic to kill off plant cells that didn’t successfully take the DNA. However, studies have shown that these antibiotic genes don’t always go away once you digest GMO foods but can be passed through feces into sewage systems.

Some experts worry that that the genes can then be absorbed into harmful bacteria in the sewers or in your gut where they can cause serious antibiotic-resistant illnesses. Other scientists argue that this scenario is highly unlikely.

GMOs have their share of pros and cons. Although there are risks, the FDA and EPA tightly regulate measures to ensure they are safe for consumption. Do you include GMO foods in your diet?

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In Nutrition

What are the Different Types of Sugars?

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Lately, we’ve been hearing a lot about sugar being a bad thing. But then we hear about natural sugars which are not necessarily so bad. So which sugars should we be eating, and which should we be staying away from? This article will break it all down for you.

What are the Different Types of Sugar?

There are four different types of sugar as follows:

  • Glucose: A component of many carbohydrates
  • Fructose: The sugar found in fruit
  • Sucrose: Table sugar
  • Lactose: The sugar found in dairy

The Difference Between Natural and Added Sugar

The sugars listed above can further be broken down into categories of natural and added sugar. As you may guess, added sugar is the sugar added to food. It gives food a sweet taste and adds calories. It does not provide any nutritional benefits so the calories from sugar are often referred to as empty calories.

Added sugar will not do much harm when consumed in moderation. But if it’s consumed excessively, it can contribute to various health conditions including diabetes, heart disease and more.

Natural sugar is the sugar naturally found in fruits and milk. The sugar itself does not provide any health benefits. But the food it’s found in is often highly nutritious and an important part of many diets.

Be aware that foods with natural sugar may also have added sugars.

What are the Different Names of Added Sugars?

Sugar can go by a variety of names making it difficult to determine if the foods you are eating contain added sugar or not. These include the following:

  • Agave nectar
  • Barley malt syrup
  • Brown sugar
  • Brown rice syrup
  • Coconut syrup
  • High fructose corn syrup
  • Maple syrup
  • Raw sugar

…and the list goes on.

Note that products like coconut sugar and honey are healthier sources of added sugar than table sugar as they contain trace amounts of vitamins and minerals. While they should not be consumed excessively, foods with these natural sweeteners are preferred to those that contain artificial sweeteners.

How to Calculate Sugar on Food Labels

The FDA is stepping in to make it easier for people to determine whether the sugars they are eating are harmful or not. They are requiring food manufacturers to list both total sugars and added sugars on their product labels. The total sugars signify how much sugar is in the product including natural and added sugar combined. The added sugar signifies the added sugar only.

You should also be aware that food manufacturers will list ingredients according to the ingredient most present in the product. So if sugar is one of the first ingredients listed on the label, the food is likely to be unhealthy and highly caloric.

Now that you know the different types of sugar, you can determine which you should be limiting, and which are okay to consume. But it’s always best to limit sugar consumption to stay healthy. What do you do to keep the sugar in your diet under control?

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In Health & Fitness

Do Detoxes and Cleanses Really Work?

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Unhealthy foods, environmental toxins, and chemicals in the products we use can negatively affect the way we feel and the way we look. Many people choose to detoxify to eliminate toxins.

This typically involves a period of fasting followed by a strict diet of fruits, veggies, juices, and water. Some detox diets may also include herbs, teas, and supplements and require colon cleanses and enemas.

But do these detox diets really work? This article will review what’s involved so you can find out if you can benefit from a cleanse.

What are the Supposed Benefits of a Detox Diet?

A detox diet is said to provide the following benefits:

  • Fasting gives your organs a rest
  • Stimulates the liver to get rid of toxins
  • Promotes toxin elimination through urine, feces, and sweat
  • Improves circulation
  • Provides the body with nutrients
  • Minimizes health problems such as allergies, digestive issues, inflammation, fatigue, obesity, and autoimmune diseases

However, there is not much research that backs up these claims.

How Effective are Detox Diets?

While detox diets sound good on paper, there is little evidence that backs claims that they remove toxins from the body. Your body flushes most toxins on its own without the aid of detox. While there are a few chemicals that may persist in your system, they are eliminated from most products today minimizing the chance that you will come into contact with them.

Studies have been conducted to determine the various ways a detox diet may benefit health with the following results:

Weight Loss: Some people may lose weight on a detox diet. However, this is typically due to a loss of fluids and carb stores rather than a loss of fat. Some diets may also call for extreme calorie restriction which leads to weight loss. But this is not a sustainable strategy and the weight will typically come back when calorie intake is increased.

Reduces Disease Risk: Short term fasting has been shown to improve disease markers in some people including boosted leptin and insulin sensitivity. However, these effects do not apply to everyone. Furthermore, the reduced calories associated with a detox diet can cause stress which increases the risk of disease.

It should be noted that detox diets are not all bad. People that follow them will be focusing on eating nutritious foods that can cause a boost in energy and wellness. However, if the diet, or aspects of the diet, are not followed long term, these effects will only be temporary.

Detox Diet Side Effects

Detox diets have been known to produce negative side effects including the following:

  • Fatigue
  • Irritability
  • Bad breath
  • Vitamin and mineral deficiencies
  • Digestive issues due to colon cleaning and enemas
  • An overdose on supplements, laxatives, and diuretics
  • Side effects from unsafe detox products

Getting rid of toxins seems like a reasonable part of every nutrition plan. But detox diets will produce minimal, temporary results that are not sustainable long-term. It’s best to stick to a healthy diet so you can enjoy optimal wellness without the need to cleanse.

What’s your game plan for keeping your system clean?

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In Nutrition

Vitamin D vs. Vitamin D3: What’s the Difference?

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Many of us are familiar with the benefits vitamin D has to offer. But did you know that there are two types of D vitamins you can take? That’s right, you can take either vitamin D or vitamin D3.

So what’s the difference and which one is better for you? Read on to find out.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that helps the body absorb and retain phosphorus and calcium which are essential to bone health. It has also been shown to reduce cancer growth, control infections and reduce inflammation. It may boost immunity and improve mood and cognitive function.

The vitamin is not found in many food sources, however, some foods are fortified with vitamin D. It may also be obtained from sunlight, but it’s important to limit exposure to the sun. The best way to obtain vitamin D may be by taking a supplement.

What is the Difference Between Vitamin D and Vitamin D3?

Vitamin D and vitamin D3 both offer the same benefits. The differences comes into play in how the vitamin is sourced. Here are a few to be aware of.

  • Vitamin D3 is the type of vitamin D produced by the body when it interacts with sunlight. Regular vitamin D cannot be produced by the body and can only be attained through supplements and food.
  • Vitamin D3 is sourced from animal products like egg yolks, fatty fish, and liver oil. Regular vitamin D is sourced from plant products, and is especially rich in plants that have been exposed to ultraviolet light.
  • Regular vitamin D is less expensive to produce than D3. Therefore, its more commonly found in fortified foods.

Vitamin D and Vitamin D3 Similarities

Vitamins D and D3 have their share of similarities as follows:

  • Both vitamins pass through the liver and kidneys after being ingested and turn into an active, usable form of vitamin D.
  • Both vitamin D and D3 are available in over-the-counter form. However, only regular vitamin D can be found in prescription forms that offer maximum doses.

Which Type of Vitamin D is Better?

Recent studies show that neither form of vitamin D is better than the other. They both offer their share of benefits. However, it is important that you get the right amount of vitamin D in your diet. Most experts recommend that you get between 600 and 800 IUs of vitamin D per day.

Vitamin D is a beneficial supplement and a necessary part of any diet. Knowing the difference between regular vitamin D and D3 will help you identify which you are consuming, but you can’t go wrong with either one. Which will you be including in your routine?

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In Nutrition

Margarine vs. Butter: Which is Better for Health?

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We have all heard of how harmful butter can be to health. It’s high saturated fat content increases cholesterol and poses a risk to heart health. It’s also high in calories.

Those that don’t feel good about including butter in their diet may prefer margarine. Margarine was invented in 1896 by a French chemist when fats and oils were scarce in Western Europe. It was originally an animal fat extract, but today it’s made with a variety of vegetable oils.

So is margarine better than butter? Read on to find out.

How Did the Butter-Margarine Debate Begin?

Butter has long been a favorite in American diets. But in the early 90’s, it became the enemy. People were increasingly fat-phobic and shied away from the high calorie product.

When information came out stating that butter was also bad for heart health, it fueled the fire. Many people switched to margarine, which had lower saturated fat, as nutritionists suggested. But then it was found that while margarines had less saturated fat than butter, older margarines had high levels of trans fats increasing the risk of a heart attack or heart disease.

Furthermore, there was really never any scientific evidence stating that margarine was a better choice than butter.

The State of the Margarine Butter Debate Today

Today, butter remains on the list of things not to eat if you want to stay healthy. Margarine is a little more of a gray area.

Older margarines that are made with trans fats should be avoided. But newer margarines that are made with vegetable oil and are low in saturated fat, high in unsaturated fat, and free of trans fats can be okay to eat in moderation.

Experts advise that you look on product labels to determine how nutritious the product is and how many saturated and trans fats it contains.

Is Butter Back?

There have been reports that butter may be back on the list of things to include in your diet as it provides certain benefits. For example, it is a good source of conjugated linoleic acid which may have cancer fighting properties, help reduce body fat, and improve immunity. It also contains butyrate a type of fat that may decrease inflammation, improve digestive health, and support weight control.

However, butter is still high in saturated fat and calories. Overall, researchers are saying it is a food to continue avoiding.

What’s the Best Solution?

The best solution may be to avoid butter and margarine completely. Instead, choose olive oil and vegetable oil-based spreads that contain mono- and polyunsaturated fats. If you are trying to lower cholesterol, stanol-based spreads may be your best option.

Now you know the downlow on the margarine vs. butter debate. While margarine was once considered a healthy alternative to butter, it now seems that it all depends on the type of margarine you choose. Which product do you prefer to spread on your bread?

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In Nutrition

Which Cooking Oils Should I Be Using, and Which Should I Avoid?

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Cooking oils are an essential part of many recipes. But it’s important to use ones you know are healthy.

When cooking oils are heated to a certain temperature, they will reach a smoke point and start to break down. During this process, they may release free radicals that are harmful to health. They may also release a substance called acrolein which tastes unpleasant and can be damaging to the lungs.

You must also consider whether you are using a refined or unrefined oil. Unrefined oils are extracted using chemical solvents while refined oils are extracted with pressing plants and seeds. Many health-conscious consumers stay away from oils that are chemically extracted.

The nutritional composition and health content of the oil must also be considered.

So which oils should you be including in your recipes, and which should you be avoiding? Read on to find out what you need to know.

Olive Oil

Olive oil is a healthy choice as it rich in antioxidants. It also contains oleic acid, a monounsaturated fat which has been shown to have anti-cancer and anti-inflammatory properties. It is idea for baking, sautéing and cold dressings.

Avocado Oil

Research has shown avocado oil to be effective in lowering blood pressure and improving heart health. It also may reduce joint inflammation, enhance nutrient absorption, and protect cells against free radicals. It can be used similarly to olive oil.

Sesame Oil

Sesame oil contains heart healthy antioxidants which have neuroprotective effects. One study showed it can improve fasting blood sugar and long-term biomarkers of blood sugar management in people with type 2 diabetes. Its mild, nutty flavor makes it ideal for sauteing, general purpose cooking and salad dressing.

Safflower Oil

Safflower oil is low in saturated fats and contains a high percentage of unsaturated fatty acids. It has been shown to improve inflammation, and aid with blood sugar and cholesterol management in people with obesity, menopause, and type-2 diabetes. Its neutral taste makes it a favorite for marinades, sauces, dips, barbecues, and fried dishes.

Which Oils Should I Avoid?

  • Fish or Algae Oil: These are meant to be taken as omega-3 rich supplements and should not be used for cooking purposes.
  • Flax Oil: Although flax oil is high in the heart healthy unsaturated fatty alpha-linolenic acid, it has an extremely low smoke point. As a result, it should never be cooked. Reserve it for salad dressings and the like.
  • Palm Oil: Palm oil is highly caloric, and it has also been linked to rain forest destruction and a loss of biodiversity.
  • Walnut Oil: Similar to flax oil, walnut oil is high in alpha-linolenic acid, but its low smoke point means its best used for cold preparations.

The oils you use when cooking will make all the difference in the nutrition of the dishes you serve. Now that you know which are healthy and which are not, you can make smarter choices at the grocery store. Which of these do you prefer to add to your meals?

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In Nutrition

What Foods are Beneficial for Mental Health?

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Eating well provides us with several benefits. It boosts our energy, it aids with weight loss, and it can also be good for our mental health.

If you are feeling down in the dumps, there are several foods you can eat to make you feel better. Here are a few you should be including in your diet to turn on those happy vibes.

Salmon

Any foods that are rich in omega-3s are beneficial to mental health. Omega 3s have been shown to reduce anxiety and depression while boosting learning and memory. Salmon is an ideal omega-3 rich choice as it also contains vitamin D which may improve mood.

Chicken

Chicken is a lean, high protein meat that contains the amino acid tryptophan. You may have heard that tryptophan is often found in turkey and is what knocks you out after a Thanksgiving meal. But the truth is, this ‘good for you’ ingredient doesn’t truly make you sleep but relaxes you. It also helps your body produce serotonin, a feel-good substance that wards off depression.

Whole Grains

Whole grains are complex carbs which help the body produce glucose slowly providing you with an even flow of energy throughout the day. They also help the body absorb tryptophan better. So, if you eat them with turkey or chicken, you will experience an even higher level of mental wellness.

Avocados

Avocados are beneficial to cognitive function. They are packed with vitamin K and folate which protects your brain from a stroke and improves memory and concentration. Avocados also contain lutein which is beneficial to brain health.

Spinach

Spinach is one of the many leafy, green veggies that are rich in folic acid which fights depression, insomnia ,and lowers the risk of dementia in older adults.

Yogurt

Yogurts is rich in probiotics. You may have heard that these types of good bacteria are beneficial to digestive health, but they have also been shown to reduce stress and anxiety. Yogurt also has healthy doses of potassium and magnesium which helps oxygen reach the brain assisting with cognitive function.

Nuts

Nuts are an excellent source of omega-3s which fight depression. Cashews are recommended as they are rich in magnesium which helps oxygen reach the brain. Almonds are another good nut to include in your diet as they contain phenylalanine which helps the brain produce dopamine and may reduce symptoms of Parkinson’s Disease.

Olive Oil

Extra virgin olive oil contains polyphenols which counter the effects of proteins that are linked to Alzheimer’s Disease. It has also been shown to improve learning and memory.

Tomatoes

Tomatoes contain lycopene which fights off cell damage in the brain making it beneficial in delaying the onset and progression of Alzheimer’s Disease and lowering the risk of cognitive issues. It has also been shown to improve memory, logic, attention, and concentration.

The right foods will not only help you reach your physical health goals, but they will help you reach your mental health goals as well.  Certain nutrients will get you feeling happier, and they will reduce the risk of cognitive issues. Which of these foods will you be adding to your diet to feel your best?

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In Nutrition

Micro and Macro Nutrients: What’s the Difference?

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The world of natural health can be pretty confusing. We are all aware that we need nutrients in our diet. But with macro and micronutrients in the picture, it can be difficult to determine which is most beneficial to health.

Well, relax. Every type of nutrient is a good nutrient. Macro and micronutrients should both be included in your diet. It’s just important to get the right balance of each.

This article will explore the difference between micro and macro nutrients so you can make sure you are getting a healthy mix in your diet.

What are Nutrients?

Let’s start by getting a good understanding of what a nutrient is.

A nutrient is a substance that plays a vital role in survival, growth, and reproduction.  It provides us with energy and gives us the ability to perform essential functions. Nutrients are essential to everyday life.

Our body functions are carried out by chemical compounds which are created through chemical reactions. But our bodies don’t have all the compounds it needs to create these reactions. The nutrients in food and water help our bodies produce these compounds so it can carry out everyday functions.

What are Macronutrients?

Macronutrients are nutrients that are consumed in large quantities. The most important macronutrients are as follows:

  • Protein: Protein is a building block of the body’s tissues, bones, skin, organs, and hair. It helps the brain communicate with the body. It also provides energy and aids with the building of lean muscle.
  • Carbohydrates: Carbohydrates are the body’s main source of energy. They can be either simple or complex. Simple carbs are easy to break down and provide the body with a quick burst of energy. Complex carbs contain fiber and therefore, take longer to break down, so they provide energy throughout the day.
  • Fats: Fats are another essential building block of the body. They make up some of our hormones. They also improve brain function. There are three types of fats: saturated, unsaturated and trans fats. Unsaturated fats are healthy fats you should be adding to your diet while trans fats should be avoided.
  • Water: Water is important as the blood is primarily composed of water. It also limits the risk of dehydration which can be very dangerous.

What are Micronutrients?

As you can probably guess, micronutrients are much smaller than macronutrients. In fact, they are microscopic. They are also eaten in much smaller quantities than macronutrients. They include:

  • Vitamins: There are 13 essential vitamins, each of which play a different role in the body. Many are antioxidants that help boost immunity. Others help build strong bones and aid with circulation.
  • Minerals: There are various minerals, and each offers its own benefits and characteristics. Some support digestion while others are good for the nervous system, heart health, etc. Minerals can be further broken down into macrominerals and trace minerals. Macrominerals (such as sodium, potassium, and calcium) are needed in large quantities while trace minerals are needed in smaller quantities, but they are still essential.

Now that you know the difference between macronutrients and micronutrients, you can you follow a well-rounded diet. Which nutrients will you be including in your routine to reach your wellness goals?

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In Nutrition

Are Liposomal Vitamins Better?

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Supplements are a great way to get the nutrients you are not getting through your diet. They make up for any deficiencies you may have. They are an important part of a well-rounded nutritional plan.

If you want to get the very most out of the supplements you are taking, liposomal vitamins are a recommended option. These are vitamins that are packaged in a pocket of fat cells that preserve the nutrient. They improve absorption within the body.

This article will go into more detail about liposomal vitamins so you can determine if they are best suited to your dietary needs.

What are Liposomal Vitamins?

Liposomal vitamins are nothing new. They have been integrated in health routines since the 70’s. However, they are currently being more widely recognized for the health benefits they provide.

Liposomes are made up of bubble-type particles that form a membrane around a nutrient. The membrane is made up of phospholipids which are also found inside the body. They are in every cell of the body and work to aid or hinder nutrient absorption.

Researchers found that when liposomes are combined with nutrients, they wrap around them forming a protective shell. The shell keeps the nutrient intact as it travels through the body. It finally enters the bloodstream for ultimate absorption.

Absorption is further aided by the fact that the liposomes are made up of phospholipids that are recognizable within the body. This allows them to bond to tissue membranes, and then the cell membranes in the intestinal wall before they enter the bloodstream ensuring high bioavailability.

What are the Benefits of Liposomal Vitamins?

The main benefit of liposomal vitamins is their ability to aid with absorption. However, the protection they offer the nutrient works as a two-way street.

In addition to protecting the vitamin from the stomach acids that break it down as it travels through the body, it also protects the stomach from the vitamin. This means the supplement is less likely to cause digestive issues or toxicity.

Liposomal vitamins also provide all the benefits of the vitamin itself. So if you are taking a vitamin to boost immunity, it will still work to protect against illness. The liposomal component will simply ensure that it does so more efficiently and more effectively.

Which Vitamins are Found in Liposomal Form?

Any vitamin can be manufactured in liposomal form, but the process is more likely to be used on vitamins that are not easily absorbable as well as those that are linked to toxicity. They include:

  • Vitamin C: Vitamin C is often found in liposomal form as it is not highly absorbable. Up to 50% of regular vitamin C is lost in the body via urination.
  • Vitamin D: Liposomal vitamin D is recommended as regular vitamin D causes toxicity that can lead to bone loss, kidney failure and gastrointestinal issues.
  • Vitamin K: It’s rare for vitamin K to cause toxicity on its own, but it is fat soluble and can combine with other fat-soluble vitamins to build up in the body resulting in toxic effects.

Supplements are an important component of healthy living. Liposomal vitamins ensure optimal absorption leading to an improved level of wellness. Will you be adding them to your dietary routine?

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In Nutrition

What are the Different Types of Fats, and Which Should I Be Eating?

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Tans-fats, saturated fats, healthy fats, unhealthy fats… it can be hard to determine which you should be adding to your diet and which you should be avoiding. This article will explain the different types of fats, so you know how to plan a healthy meal routine.

Why Do We Need Some Fat in Our Diets?

High fat content is a bad thing. But we need some amount of fats in our diet for the following reasons:

• They help us stay warm
• They provide us with energy
• They contain essential fatty acids like Omega-3 and Omega-6
• They absorb vitamins A, D, and E. The body would not be able to absorb these vitamins without fat consumption.

What are the Different Types of Fats?

There are four different types of fats as follows:

• Monounsaturated Fats: These are healthy fats that should be consumed in moderation.
• Polyunsaturated Fats: These are healthy fats that should be consumed in moderation. They are a good source of omega-3 and omega-6 which your body can’t make on its own.
• Saturated Fats: These are unhealthy fats that should be avoided.
• Trans Fats: These are unhealthy fats that should be avoided.

How Much Fat Should I Be Eating?

So exactly how much of these fats should you be eating? Here’s a quick breakdown.

• Men should keep saturated fat consumption to under 30g a day
• Women should keep saturated fat consumption to under 20g a day
• Men and women should keep trans-fat consumption to under 5g a day.
• Children should be eating less trans fats and saturated fats than adults.

There is no real limit on the amount of healthy fats you should be eating per day. However, foods with healthy fats tend to be high in calories so make sure not to overdo it.

Are Low-Fat or Lite Foods Better?

When grocery shopping, you will come across items that are labeled as ‘lite’ or low-fat’. Are these foods really better for you?

For food to be considered ‘lite’ or ‘light’, it must have at least 30% less fat than the original product. For it to be labeled ‘low-fat’, it must have less than 3g of fat per 100g of product.

The good news is that light and low-fat foods will be lower in fat. However, companies may add extra salt or sugar to the product to make up for the lack of fat. It’s best to check the label of the foods you are buying to ensure they are healthy.

How to Avoid Unhealthy Fats

Here are some tips for avoiding unhealthy fats:

• Cook with vegetable oils and add them in limited amounts
• Reduce your intake of processed meats
• Use vegetable oil and nut-based spreads on sandwiches
• Consume low fat milk and cheese
• Avoid snacks that are high in fat

Fats are an important part of any diet. But it’s essential to stick to healthy fats and avoid those that are unhealthy. Now that you know which is which, you can plan your diet accordingly. We wish you the best of luck achieving your nutritional goals.

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