Category Archives: Healthy Sips

This is a different take on nutrition rules that we’ve all heard before. I encourage you to click the link at the end to get more information on Dr. Axe’s argument.

🍎 KT

11 Largest Nutrition Lies in the Media

Every week there seems to be a new nutrition topic covered in the media; new fads, new solutions for weight loss, and new foods that are “bad” for you. Many of the claims are often discredited, upon further research, yet their impact on dietary choices remains.

That is the case with several of the long-standing nutrition lies examined below. Studies from the 1950s and 1960s changed the way we ate, the foods we ate, and the amount we ate. All of this has had a detrimental effect on our health.

Nutrition lies in the media are common; studies subsidized by pharmaceutical companies, food manufacturers, and food associations are often tilted to make the public believe that one food is healthier than another to spur sales and increase visibility.

That is why I wanted to take this opportunity to give you the facts, based on true medical research, to debunk common nutrition misconceptions. Here is what I consider the top 11 largest nutrition lies circulating today.

LIE #1. You Must Eat Whole Grains

TRUTH: Whole grains are not nutrient dense, and actually can harm your metabolism.

SOLUTION: Eat Sprouted Grains & Healthy Fiber Rich Foods

LIE #2: Vegetarian Diets are the Healthiest

TRUTH: Vegetarians Can Struggle with Vitamin B-12 Deficiency & Be Missing Key Nutrition for Health!

SOLUTION: Add Responsible Sources of Meat, Fish and Grass-Fed or Fermented Dairy to Your Diet

LIE #3: Saturated Fat is Bad

TRUTH: Saturated Fats are Good for You!  And Critical to your Body’s Function!

SOLUTION: Incorporate Healthy Saturated Fats Into Your Diet

LIE #4: Running is Healthy

TRUTH: Everything in Moderation, and Exercise is Better in Bursts!

SOLUTION: Replace Running with HIGH INTENSITY INTERVAL TRAINING

LIE #5: Too Much Protein is Hard on Kidneys and Liver

TRUTH: Proteins are Critical for Hormone Building, Cells and Bone Health

SOLUTION: Add Healthy Proteins into Your Diet

LIE #6: Everyone Should Eat… (insert name of hottest diet fad here!)

TRUTH: The Body Needs Diversity & Nutrient-Dense Foods to get All Needed Vitamins & Minerals

SOLUTION: Eat for Your Best Health & Wellness

LIE #7: Cholesterol is BAD & Eggs are Unhealthy

TRUTH: Eggs are NOT the Enemy!

SOLUTION: Enjoy the Nutrition of Free Range or Local Farm Eggs

LIE #8: Eating 5-6 Small Meals a Day Stimulates the Metabolism

TRUTH: Eating All the Time Doesn’t Make You Healthier or Help Your Metabolism!

SOLUTION: Allow Intermittent Fasting and Fewer Meals but High in Protein

LIE #9: All Sugar is Bad

TRUTH: We Need a Balanced Amount of Healthy Sugars to Thrive

SOLUTION: Choose Natural Sweeteners in Moderation

LIE #10: You Can “Make Up” For a Bad Diet with Supplements

TRUTH: The Majority of Your Nutrition Must Come from Whole Healthy Foods

SOLUTION: Eat Whole, Healthy Foods!

11. Low-Fat Diets are Healthy

TRUTH: Low-Fat Diets Can Cause Disease, Healthy Fats Heal!

SOLUTION: Eat Healthy Sources of Fat!

For complete detailed information,  please visit
http://draxe.com/nutrition-lies/

Nutrients Women Need Most – Cooking Light Mobile
These six key nutrients can keep you healthy

Although mainstream today, the idea that women have different nutritional needs than men isn’t as old as you might think. “The field of women’s nutrition has only been around for a few decades,” says Ann Yelmokas McDermott, Ph.D., M.S., L.N., nutrition scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. Fifty years ago, proper nutrition―for everyone―simply meant three solid meals each day.

“Every year, there’s more promising research revealing how nutrients can have a significant positive impact on disease prevention and general well-being in women,” McDermott says. “That’s great news, because changing your diet is one of the simplest ways to improve your health.” With the help of the American Dietetic Association (ADA), we’ve identified six of the nutrients that women need most. Making sure that you include them as part of a well-balanced diet will help ensure that you become―and stay―your healthiest.

1. Folic Acid
Where to find it: Folic acid is found in fortified breads, cereals and pastas, and in multivitamins. Food sources of folate include dark, leafy greens like spinach and kale; nuts; and legumes.

2. Calcium
Where to find it: Calcium-rich foods such as low-fat dairy products, almonds, and some greens, including kale and broccoli, are the best sources of calcium, but supplements also can help you meet your daily requirement.

3. Vitamin D
Where to find it: Vitamin D is naturally found in oily fish like anchovies and salmon and in fish and cod liver oil supplements. Many dairy products like milk, and even some cereals, are fortified with it.

4. Iron
Where to find it: There are two forms of iron: heme iron, found in animal foods such as red meat, fish, and poultry; and non-heme iron, found in plant foods such as beans and spinach.

5. Fiber
Where to find it: Food sources of fiber contain both soluble and insoluble. Look for instant or slow-cooked oatmeal; whole-grain bread and pasta (remember to check the label closely―look for the word “whole”―enriched wheat or multigrain aren’t the same thing as whole-grain); popcorn; fruits, including apples and berries; vegetables like peas and broccoli; and beans, which can contain up to 10 grams of fiber in a serving.

6. Omega-3 Fatty Acid
Where to find them: Fish are the best source. Wild salmon, halibut, non-white tuna, sardines, herring, and anchovies are high in omega-3s and low in mercury, a neurotoxin fish obtain from polluted water or by eating other fish that contain high levels of it.

For complete detailed information, please visit :
http://www.cookinglight.com/m/eating-smart/nutrition-101/nutrients-women-need-most

12 Baby Steps to Optimal Nutrition
By Kris Gunnars

What works for one person may not work for the next.

When making changes, some people (like me) prefer to go all-in and change everything at the same time.

But others prefer the longer, slower approach… making small changes, one at a time.

Neither approach is better than the other, it’s just that people have different personalities and like to approach lifestyle changes differently.

This article is for those who prefer the longer, slower approach.

It explains how to adopt a healthy, real food based diet in 12 simple, easily manageable steps.

You can do one step per week, one every two weeks, or one per month… whichever suits you. Waiting until you get used to one change before making the next is a good idea.

Whatever you do, you should start seeing results right away, because each step can have a powerful effect.

When you’re done with this, you should have lost a significant amount of weight and improved your health, both physical and mental, in every way imaginable.

Remember… habit puts willpower on autopilot. Changes in lifestyle and behavior can be tough in the beginning, but become effortless when you turn them into a habit.

By mastering one small habit at a time, you will set yourself up for long-term success.

Here are 12 baby steps to optimal nutrition.

1. Eat More Protein to Boost Your Metabolism and Reduce Your Appetite, Making Future Changes Easier

2. Start Eating a Healthy Breakfast, Preferably With Eggs

3. Replace Crappy Fats and Oils With Good Fats and Oils

4. Remove Sugar-Sweetened Beverages and Fruit Juices From Your Diet

5. Start Exercising… Find Something That You Enjoy and Can Stick to

6. Replace Sugar, Refined Carbs and Modern Wheat With Other Healthier Foods

7. Start Eating Meat or Fish and Plenty of Vegetables For Dinner

8. Match Carb Intake to Your Metabolic Health and Activity Levels

9. Take Care of Your Lifestyle… Emphasizing Adequate Sleep and Reduced Stress Levels

10. Start Eating Healthy Lunches and Snacks… Now Each of Your Daily Meals Should be Healthy and Nutritious

11. Cut Out All Processed Foods and Start Focusing on Quality

12. Commit to a Lifetime of Improvement

For complete detailed information,  please visit
http://authoritynutrition.com/12-baby-steps-optimal-nutrition/

Vitamin K2: Everything You Need to Know

Most people have never heard of Vitamin K2.

This vitamin is rare in the Western diet and hasn’t received much mainstream attention.

However… this powerful nutrient plays an essential role in many aspects of health.

In fact, vitamin K2 may just be the “missing link” between diet and several killer diseases.

What is Vitamin K?

Vitamin K was discovered in 1929 as an essential nutrient for blood coagulation (blood clotting).

How do Vitamins K1 and K2 Work?

The main function of Vitamin K is modifying proteins to give them the ability to bind calcium.

Vitamin K2 May Help Prevent Heart Disease

Calcium build-up in the arteries around the heart is a huge risk factor for heart disease (5, 6, 7).

For this reason, anything that can reduce this accumulation of calcium may help prevent heart disease.

Vitamin K2 May Help Improve Bone Health and Lower The Risk of Osteoporosis

Vitamin K2 activates the calcium-binding activity of two proteins called Matrix gla protein and osteocalcin, which help to build and maintain bones (13, 14).

Vitamin K2 May Improve Dental Health

Based on animal studies and the role vitamin K2 has in bone metabolism, it is reasonable to assume that it impacts dental health too.

Vitamin K2 May Help Fight Cancer

Two clinical trials suggested that vitamin K2 reduces recurrence of liver cancer and increases survival times (24, 25).

Foods Rich in Vitamin K2

Vitamin K2 is mainly found in certain animal foods and fermented foods, which most people don’t eat much of.

For more information,  please visit:
http://authoritynutrition.com/vitamin-k2/

10 Proven Benefits of Kale (No. 1 is Very Impressive)

Of all the super healthy greens, kale is the king.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.

Here are 10 health benefits of kale, that are supported by science.

1. Kale is among the most nutrient dense foods on the planet.

2. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

3. It is an Excellent Source of Vitamin C

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

5. Kale is One of The World’s Best Sources of Vitamin K

6. There Are Numerous Cancer-Fighting Substances in Kale

7. Kale is Very High in Beta-Carotene

8. Kale is a Good Source of Minerals That Most People Don’t Get Enough of

9. Kale is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes

10. Kale Should be Able to Help You Lose Weight

For complete information, please visit:
http://authoritynutrition.com/10-proven-benefits-of-kale/

The 11 Most Nutrient Dense Foods on The Planet

There is only a limited amount of food you can eat in a single day.

In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget” wisely.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

1. Salmon
2. Kale
3. Seaweed
4. Garlic
5. Shellfish
6. Potatoes
7. Liver
8. Sardines
9. Blueberries
10. Egg yolks
11. Dark Chocolate

For complete information, please visit:
http://authoritynutrition.com/11-most-nutrient-dense-foods-on-the-planet/