Healthy Inspiration
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Bisphenol S, a Bisphenol A alternative, impairs swine ovarian and adipose cell functions.
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This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, it is advisable to seek the advice of a licensed healthcare professional.
© Copyright 2008-2018 GreenMedInfo.com, Journal Articles copyright of original owners, MeSH copyright NLM.
Source: http://www.greenmedinfo.com/article/bisphenol-s-bisphenol-alternative-impairs-swine-ovarian-and-adipose-cell-funct
How Sutter Health is enabling a human experience through innovation and tech partnerships
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Health systems often have to decide whether to invest in building new products and services or to look outside to partner. At Sutter Health, the Design & Innovation team does both. Located in the epicenter of Silicon Valley, it partners with cutting-edge organizations to fast-track, test, and scale solutions that enhance its internal human-centered design & build capabilities.
When Sutter Health’s CEO Sarah Krevans and Board created the team in 2015, the goal was to build a radically new approach to innovation, in part by collaborating with startups—allowing the health system to learn quickly at low risk and improve the patient experience. Sutter Health is a not-for-profit serving more than 3M patients across Northern California, so this team’s work deeply impacts the communities it serves—both in clinical innovation, such as pilots with Docent Health and Babyscripts to improve the end-to-end maternity experience, and also non-clinical innovation, such as an internally-designed a program which creatively captures every new family’s Birth Story when they deliver at a Sutter facility.
Through the team’s portfolio of 30+ pilots, Sutter Health has reduced the time it takes to establish partnerships by 73%—all while working to ensure patient safety, privacy, and impact. We sat down with Katie Simpson, the team’s Director of Strategic Partnerships & Innovation, and Megan Moyer, the team’s Director of Design & Innovation, to learn more about how Sutter is working alongside entrepreneurs to get some of the best solutions into the hands of care teams and patients more quickly.
Note: This interview has been edited slightly for clarity.
How does Sutter think about and approach innovation—and how does that fit into the broader health system?
Our approach begins with human-centered design to uncover insights and opportunities within the patient and provider journeys, which we use as an anchor for how we prioritize our work. We may design new services and processes internally, or look outside the organization to find already-built technology or service solutions to meet those needs.
We believe in extending Sutter’s reach outside of how healthcare is traditionally delivered. This means finding a way into people’s everyday lives, helping people build a stronger emotional connection with their care to build engagement, and providing new forms of value in areas such as nutrition, wellness, and transportation. One example is our partnership with Lyft to provide rides to patients without the financial means to get transportation home.
The Design & Innovation Team’s portfolio of work has a focus in Primary Care (which we call “Everyday Health”) and Maternity, but also spans across many service lines. Sutter invites innovation throughout the entire system. For example, Sutter’s Digital Patient Experience team, led by Dr. Albert Chan, piloted and is in the process of scaling Augmedix, a Rock Health’s portfolio company, to improve the efficiency of physician documentation. Additionally, Sutter’s nursing leaders are doing design projects to enhance the experience of being a nurse at Sutter—and front line teams iterate each day to improve the care we provide.
What is the Innovation Accelerator? What does the team aim to accomplish?
We understand healthcare can be a hard place for startups: the sales cycle is long and complex, there is a lot of regulation, and health systems are (for great reasons!) risk-averse. We knew there had to be a better way to work with the digital health and technology community, and make sure impactful products quickly reach our patients and care teams—and so the Innovation Accelerator (IA) was born. It’s a transformative team of senior leaders from within Sutter Health’s Operations, Clinical, Legal, Contracting, Compliance, Privacy, Risk, HR, Research, Strategy, and beyond. We bring in unmet needs and opportunities—and together, the team looks at potential risks from all angles and advises on the best way to proceed. Instead of saying “no” to the unknown, the team says, “how might we?”
The IA created a “pilot checklist manifesto,” a streamlined process for establishing partnerships. This has helped us efficiently structure arrangements with external partners, know where to look for red flags, and know where to go within Sutter when we need specialized expertise. In exchange for speed, we start pilots as small as possible. There is always increased uncertainty when you introduce something new, so we try to contain that variability within a small population to understand the impact before we scale more widely. The Innovation Accelerator team has built a great deal of trust among key leaders in the organization and has given us tangible data on what will make a pilot or partnership more likely to succeed.
What advice would you give to entrepreneurs interested in partnering with Sutter?
First and foremost, we are a human-centered design team. As such, we gravitate toward companies who are able to tell us exactly who they are trying to reach, what unique insights they’ve gained, and how human-centered design has driven their product and service design. Seeing that you have a mission-driven team who truly wants to do good can help us to bring your project through the system—because we believe in it with you. Trust is also a huge component of who we decide to pilot with—you have to protect our patients’ well-being and privacy as much as we do. And if your team works really collaboratively with our teams, as opposed to just trying to pitch your product… now we’re getting somewhere.
On the tactical side, having a solid infrastructure is key—build a HIPAA-compliant system, be equipped to sign a business associate agreement (BAA), and be willing to obtain the levels of insurance that health systems require. If you have that all in place, it’s much quicker to get to contract.
Lastly, be empathetic to the care team you’re working with. Any pilot test we do has the potential to introduce delays and variability into their workflow—and they are already working immensely hard in their day-to-day patient care. It’s a huge challenge if you have a web interface or separate app beyond EPIC and are expecting the care team to log into another interface. As a general rule, the more insight you can obtain from care team members throughout your design process, the better. Know exactly what you are asking for from the ops team in terms of implementation timelines, roles, and needs. If teams show up without an implementation plan, we will lose the clinical team’s engagement very quickly, as they are incredibly busy and focused on patient care.
What has Sutter learned from working with entrepreneurs throughout the process?
In collaborating with entrepreneurs and people who work in early-stage healthcare companies, we have developed a strong appreciation and tremendous amount of respect. To best support entrepreneurs, we aim to be as transparent as possible about the process of working together, giving a clear roadmap of with the milestones and timeline to track to.
Our team deeply admires the insights entrepreneurs and their teams have in seeing an unmet need, the energy they expend building a solution, and the perseverance they have in blazing a path through the complex maze that is healthcare—all in order to radically improve the experience for all.
Sutter Health’s Design & Innovation team exists to do nothing less than fully transform healthcare by making it more human, engaging, affordable, and simple. Learn more about Sutter Design & Innovation’s efforts—and hear from Sutter Health’s Chief Health Information Officer, Dr. Sameer Badlani, at Rock Health Summit on October 16th in SF.
Source: https://rockhealth.com/how-sutter-health-is-enabling-a-human-experience-through-innovation-and-partnerships/
EWG News Roundup (1/4): Reasonable New Year’s Resolutions, Trump Administration Scoffs at Asbestos Reporting and More
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In the News
As we ring in the new year, EWG counted down some doable New Year’s resolutions that parents can make to provide a healthier environment for themselves and their families. From picking more organic food to reading the ingredients on their personal care products, this list includes simple actions that everyone can take.
A recent report by the Government Accountability Office found that between 2003 and 2016, more than half of the 452 children age 17 and under who died on the job were farmworkers. The GAO estimated that more than 4,700 children are injured each year working on farms. Among the threats child farm laborers face are injuries from heavy machinery, sweltering heat and toxic pesticides.
The GAO report did not say whether pesticides were involved in any of the deaths or injuries. But these shocking findings reaffirm EWG’s opposition to the Trump administration’s push to drop the age of farmworkers permitted to spray restricted-use pesticides on crops from 18 to 16.
This week the Senate confirmed Alexandra Dunn to run the Environmental Protection Agency’s Office of Chemical Safety and Pollution Prevention.
“We’re hopeful that Alex Dunn will fulfill her commitments to implement our toxic chemicals laws as Congress intended – and not as former industry lobbyists like [Deputy Assistant Administrator] Nancy Beck are pushing for,” said EWG Senior VP for Government Affairs Scott Faber. “Americans should be confident that everyday products are not being made with chemicals linked to cancer. To meet those expectations, Alex Dunn will have to clean up the mess created by her predecessors.”
The Trump EPA under the leadership of Acting Administrator Andrew Wheeler denied a petition by a coalition of environmental groups calling for increased reporting of asbestos importation and use by U.S. manufacturers. This comes in the wake of an analysis by the Asbestos Disease Awareness Organization and EWG that found asbestos imports had soared by more than 2,000 percent between July and August of 2018.
“Ratcheting up reporting requirements for one of the deadliest substances known would be a layup for any other president or EPA chief,” said EWG President Ken Cook.
We also took a look at zero net energy homes, or homes that produce more energy than they use, which have sprouted up across the nation. Despite the fact that they cost more to build than traditional homes, recent research has shown that the investment pays for itself in just a matter of years.
Here’s some news you can use going into the weekend.
Alexandra Dunn’s EPA Confirmation
Chemical Watch: US Senate confirms Alexandra Dunn as head of EPA’s chemical office
And Scott Faber senior vice president for government affairs at the Environmental Working Group (EWG) said the organization is hopeful Ms. Dunn will "fulfil her commitments to implement our toxic chemicals laws as Congress intended."
EWG VERIFIED™ Herbal Essences Shampoos
Allure: The Dopest Hair-Care Products Dropping in January 2019
What a way to start off 2019: Herbal Essences' new sulfate-free shampoos just became the first mass-market hair-care products to be certified by the Environmental Working Group, whose goal is to "fill the void left by our nation's antiquated law regulating the cosmetics and personal care products industry, which allows products to enter the marketplace without any testing to show that they are safe."
Yahoo!: The Five Biggest Hair Trends to Look for in 2019, According to Our Hair Editor
Herbal Essences is entering the new year with new sulfate-free shampoo and conditioners, which were just certified by the Environmental Working Group. Reprinted by Yahoo! Finance, Yahoo! Style and Allure.
GMO Labeling
Capital Press: Bioengineered food label rules draw criticism
The Environmental Working Group said the disclosure rule fails to meet the intent of Congress to create a mandatory disclosure standard that includes all genetically engineered foods and to use terms consumers understand.
Philly Voice: New rules govern how modified food will be labeled
Others were sharper in tone: "No one should be surprised that the most anti-consumer, anti-transparency administration in modern times is denying Americans basic information about what's in their food and how it's grown," Scott Faber, senior vice president of government affairs for the Environmental Working Group, told Common Dreams.
Cleaning Products
Travel+Leisure: The 5 Costco Brand Items You Shouldn't Buy
Despite the detergent's name, The Environmental Working Group has given Kirkland's "Environmentally Responsible" liquid laundry detergent an F-grade for environmental friendliness, citing risks of asthma, skin irritation, cancer, and harm to the environment.
Greatist: 8 Super-Simple Ways to Clean Out the Junk Hiding in Your Kitchen
The Environmental Working Group has a list of things to watch out for in your cleaning solutions. It recommends avoiding any cleaner with “fragrance, parfum, or scent,” as those additives can cause allergic reactions. You'll also want to steer clear of ammonia since it can make asthma worse and irritate your skin, lungs, and eyes.
Skin Deep® Cosmetics Database
My advice is to read labels to make sure that the ingredients in your beauty products are safe for you and the environment. Consult the EWG for ingredients you do not recognize. Research the company. If a company cares about the environment, they will make an effort to choose environmentally packaging and organic ingredients. Avoid single-use or virgin plastics and support companies that are using recycled plastic, glass, metal, and compostable packaging.
Cosmetics
Teen Vogue: The Beauty Industry Has a Plastics Problem
Meanwhile, advocacy organizations like Greenpeace, 5 Gyres, and Environmental Working Group, alongside the U.N. Environment Programme, which recently named ocean plastic waste reduction as its key goal, continue to push the industry's biggest companies (Unilever, L'Oreal, Estee Lauder, and Procter & Gamble to name a few) to clean up their acts.
Crop Insurance
Inside Climate News: U.S. Taxpayers on the Hook for Insuring Farmers Against Growing Climate Risks
But it's not clear whether the strategy has paid off. According to the Environmental Working Group, an advocacy organization that favors reforming the system, crop insurance has turned out to be more expensive for taxpayers than the government disaster aid payments it was intended to replace.
The Devil We Know
RVA Magazine: The Chemical Crisis We Knew About All Along
“Ken Cook of the Environmental Working Group says it perfectly in the film — as consumers, we assume that because something is on the store shelf, that it is relatively safe,” Lazure said. “That just isn’t the case.”
EWG
Food Tank: 119 Organizations Shaking Up the Food System in 2019
EWG is a team of scientists, policy experts, lawyers, communication experts, and programmers advocating for the health of people and the planet. EWG empowers consumers to make better decisions about the products they buy, and the impact they have on the planet, through reports, online databases, apps and more.
Farm Subsidy Database
Brinkwire: Penny for your corn? Stingy trade-war aid irks U.S….
But government data gathered by the Environmental Working Group, a Washington, D.C.-based lobby group, from public records requests shows the United States had paid farmers $1.9 million for 12,807 corn claims as of Oct. 31.
Sauk Valley: Farmers want trade not aid
Dozens of Iowa farmers are receiving checks for less than $100 in the first round of payouts, according to federal data obtained by the Environmental Working Group, an advocacy organization that tracks U.S. farm subsidies and advocates against large corporate farming practices. Such meager sums are unlikely to offset lost revenue in any meaningful way.
Shopper’s Guide to Pesticides in Produce™
Reader’s Digest: 7 Things You Think Boost Your Immunity—but Probably Don’t
Does it really keep the doctor away? “They have some vitamins, and the skin is good for digestion and cleans your teeth,” says Dr. Finkelstein. “It’s a healthy fruit.” However: “Apples contain a lot of water and air. From the point of view of immunity, the fruit makes no difference.” Apples also consistently appear on the Environmental Working Group’s Dirty Dozen list of produce that contains the most pesticides. Here are some foods that actually boost your immune system.
U.S. News & World Report: 7 Ways to Protect Your Family From Harmful Chemical Exposure
In the meantime, it’s important to know that there are some priority fruits and vegetables, such as spinach, strawberries, nectarines and apples, for which it’s the most beneficial to eat organic. The Environmental Working Group keeps a list called the Dirty Dozen that can be really helpful.
Care2: I Switched to Organic Produce, Here’s What Happened Next
We all know organic is the better choice, but is conventionally grown food really that bad for us? I didn’t think so, but the Environmental Working Group says otherwise.
EWG’s Guide to Sunscreen
Farm World: Views and opinions: Summer sun is fun but poses cancer risks and algal worries
Not all sunscreen is created equal. The Environmental Working Group has a guide to sunscreens at www.ewg.org/sunscreen
PFAS in Drinking Water
Metro West Daily News: Congress needs to take action on toxins
PFAS are plentiful in our homes and workplaces; they are used to make non-stick cookware, stain-resistant carpeting, food packaging, fire retardants and more. Unfortunately, they are equally ubiquitous in the environment, with 172 known PFAS contamination sites in 40 states. According to the Environmental Working Group, more than 1,500 drinking water systems, serving up to 110 million Americans, may be contaminated with PFAS.
WEMU (Michigan): Issues Of The Environment: New Year's Resolutions On Hazardous Chemicals
In September, Environmental Working Group posted this article summarizing what we know about home filters: “The family of fluorinated compounds known as PFAS chemicals includes more than 4,700 chemicals – some linked to cancer, thyroid disease, weakened immunity and developmental defects, and others whose health effects are unknown. One thing’s for sure: You don’t want them in your body.
Source: https://www.ewg.org/news-and-analysis/2019/01/ewg-news-roundup-14-reasonable-new-year-s-resolutions-trump-administration
The ideal diet to combat climate change
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"It could lead to dangerous levels of climate change with higher occurrences of extreme weather events, affect the regulatory function of forest ecosystems and biodiversity ... and pollute water bodies such that it would lead to more oxygen-depleted dead zones in oceans," Springmann said.
"If the whole world, which continues to grow, eats more like us, the impacts are staggering, and the planet simply can't withstand it," said Sharon Palmer, a registered dietitian nutritionist and plant-based food and sustainability expert in Los Angeles who was not involved in the new research.
Sustaining a healthier planet will require halving the amount of food loss and waste, and improving farming practices and technologies. But it will also require a shift toward more plant-based diets, according to Springmann.
As Palmer noted, "research consistently shows that drastically reducing animal food intake and mostly eating plant foods is one of the most powerful things you can do to reduce your impact on the planet over your lifetime, in terms of energy required, land used, greenhouse gas emissions, water used and pollutants produced."
How a meat-based diet negatively affects the environment
It might come as a surprise, but Springmann's study found that the production of animal products generates the majority of food-related greenhouse-gas emissions -- specifically, up to 78% of total agricultural emissions.
This, he explained, is due to manure-related emissions, to their "low feed-conversion efficiencies" (meaning cows and other animals are not efficient in converting what they eat into body weight) and to enteric fermentation in ruminants, a process that takes place in a cow's stomach when it digests food that leads to methane emissions.
The feed-related impacts of animal products also contribute to freshwater use and pressures on cropland, as well as nitrogen and phosphorus application, which over time could lead to dead zones in oceans, low-oxygen areas where few organisms can survive, according to Springmann.
For an example of how animal foods compare with plant-based foods in terms of environmental effects, consider that "beef is more than 100 times as emissions-intensive as legumes," Springmann said. "This is because a cow needs, on average, 10 kilograms of feed, often from grains, to grow 1 kilogram of body weight, and that feed will have required water, land and fertilizer inputs to grow."
In addition, cows emit the potent greenhouse gas methane during digestion, which makes cows and other ruminants such as sheep especially high-emitting.
Other animal foods have lower impacts because they don't produce methane in their stomachs and require less feed than cows, Springmann explained. For example, cows emit about 10 times more greenhouse gases per kilogram of meat than pigs and chickens, which themselves emit about 10 times more than legumes.
Like animals, plants also require inputs from the environment in order to grow, but the magnitude is significantly less, Springmann explained.
"In today's agricultural system, we grow plants to feed animals, which require all of those resources and inputs: land, water, fossil fuels, pesticides, herbicides and fertilizer to grow. And then we feed plants to animals and care for them over their lifetime, while they produce methane and manure," Palmer said.
Adopting more plant-based diets for ourselves could reduce the greenhouse gas emissions of the food system by more than half, according to the Nature study. A mainly plant-based diet could also reduce other environmental impacts, such as those from fertilizers, and save up to quarter use of both farmland and fresh water, according to Springmann.
Palmer explained that "legumes [or pulses], such as beans, lentils and peas are the most sustainable protein source on the planet. They require very small amounts of water to grow, they can grow in harsh, dry climates, they grow in poor nations, providing food security, and they act like a natural fertilizer, capturing nitrogen from the air and fixing it in the soil. Thus, there is less need for synthetic fertilizers. These are the types of protein sources we need to rely upon more often."
Flexitarian: The healthy compromise for you and the planet
Experts agree that if you are not ready to give up meat entirely, a flexitarian diet, which is predominantly plant-based, can help. This diet includes plenty of fruits, vegetables and plant-based protein sources including legumes, soybeans and nuts, along with modest amounts of poultry, fish, milk and eggs, and small amounts of red meat.
Vegetarian and vegan diets would result in even lower greenhouse gas emissions, but a flexitarian diet "is the least stringent that is both healthy and would reduce greenhouse gas emissions enough for us to stay within environmental limits," according to Springmann.
Palmer said that "although vegan diets, followed by vegetarian diets, are linked with the lowest environmental impacts, not everyone is interested in taking on those lifestyles. But everyone can eat more of a flexitarian diet. It doesn't mean that you have to give up meat completely, but you significantly reduce your intake of it."
Registered dietitian nutritionist Dawn Jackson Blatner described it this way: "A flexitarian is really someone who wakes up with the intention of being more vegetarian. It's different from vegetarian in that there is some flexibility."
Going flexitarian
Just how "flexitarian" you wish to be can be flexible, too. For example, Blatner, who was not involved in the Nature study, offers three levels of the diet in her book "The Flexitarian Diet": a "beginner" flexitarian, who consumes six to eight meatless meals per week (or is limited to 26 ounces of animal protein); an "advanced" flexitarian, who eats nine to 14 meatless meals per week (or is limited to 18 ounces of animal protein); and an "expert" flexitarian, who eats at least 15 meatless meals or limits animal protein to 9 ounces per week.
The key is not just eliminating meat but swapping in plant-based proteins, including beans and lentils. A Mediterranean meal might incorporate chickpeas; a Mexican meal might have black beans or pintos; an Asian meal might include edamame; an Italian meal might use white beans or lentils to make a "Bolognese" pasta sauce, Blatner explained.
"I wrote the book because I really wanted to be a vegetarian, but I just couldn't do it so strictly," she said. "I really wanted to lean in to a more plant-based diet, but I needed a little more flexibility. So it's the great compromise."
Flexitarian fast-start
To get started on a flexitarian diet, here's a sample three-day plan, courtesy of Blatner. You'll notice that some meals have a choice of a plant-based protein or an animal-based protein. Choose plant as often as you can, and you'll soon be an expert-level flexitarian of 15-plus meatless meals per week.
Day 1
Breakfast of avocado toast: sprouted whole-grain toast + avocado + spinach + egg
Lunch of kale ranch bowl: chicken or chickpeas + chopped kale/tomatoes + roasted sweet potato cubes + ranch dressing
Dinner of tacos: seasoned white fish or lentils + corn tortillas + cabbage slaw + guacamole + salsa
Snack of apple + pecans and/or cucumber + hummus
Day 2
Breakfast of peanut butter oatmeal: oatmeal + natural peanut butter + chopped apple
Lunch of a Mexican bowl: chicken or black beans + chopped romaine/peppers + brown rice + guacamole + salsa
Dinner of a Mediterranean plate: chicken or chickpeas + cucumber/tomato/feta salad + lemon-dill brown rice
Snack of grape tomatoes + mozzarella stick and/or clementine + pistachios
Day 3
Breakfast of green belly smoothie: 2% plain kefir + rolled oats + banana + spinach
Lunch of Asian bowl: chicken or edamame + coleslaw mix + quinoa + ginger dressing
Dinner of burgers: beef or bean burger + sweet potato fries + veggie dippers with ranch
Snack of carrots + almond butter and/or dark chocolate + berries
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.
Source: https://edition.cnn.com/2018/10/18/health/plant-based-diet-climate-change-food-drayer/index.html
Old School Russian Training
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I recently shared a few short videos to Instagram of some Russian boxing and wrestling training from the 1980s. In the time since, I’ve seen the videos shared all over social media. I’ve also seen loads of questions about where the videos originated. With that in mind, I’ll use this entry to share links to the full versions. The boxing training video is over 19 minutes, and the wrestling training video is over 16 minutes.
Below you will find a link to each full version (labeled Additional Viewing), along with the abbreviated one-minute Instagram clip.
I. Russian Wrestling Training
Additional Viewing – Russian Wrestling Training
II. Russian Boxing Training
Additional Viewing – Russian Boxing Training
What’s Old is New
As you’ll see within each video, much of what is popular in today’s industry is everything but new. Both of these 30+ year old videos are filled with exercises that are still used by high level athletes today. And while that may sound insignificant to some, I believe there’s an important lesson to discuss.
So many of today’s athletes waste inordinate amounts of time searching for new or different ways to train. What they fail to realize though is that some of the best ideas have already been created. I don’t know if there will ever be a better system than one that emphasizes sport practice first, and then supplements it with established bodyweight and free weight movements. There’s really no need to get any fancier than that.
Final Thoughts
Over the past few weeks, I’ve made a point to hammer home the idea that the old school is still a great school. My reason for doing so is quite simple. And no, I don’t get royalty checks for promoting old Russian videos from the 1980s. There’s no personal benefit in it for me.
On the contrary, I’m just a real-life coach who’s tired of seeing athletes fooled to believe that they need the latest and greatest training program to succeed. Successful training does not need to be complex. Hard work can have a magical effect on even very simple exercises. Using my own gym as an example, I’ve trained world champions with some of the same movements that you’ll find in these old black and white videos.
The old school continues to benefit me and my athletes, so I encourage you to do the same.
+++++
“The worst thing about new books is that they keep us from reading the old ones.” – John Wooden
Source: http://rosstraining.com/blog/2018/02/20/old-school-russian-training/
Vegetable oils: What we know and what we don’t
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They’re everywhere. Like a crude oil spill in the Gulf, vegetable oils — those slippery, modern elixirs — have seeped their way into all the nooks and crannies of our food supply.
If you eat out, chances are your food is cooked in — or doused with — some type of vegetable oil. If you buy packaged goods like crackers, chips or cookies, take a look for it on the label; there’s a very good chance that vegetable oils have oozed their way in. If you buy spreads, dips, dressings, margarine, shortening or mayo, can you guess the star ingredient? Yup — vegetable oils.
Vegetable oils have quickly become a major source of calories in our food supply. Is that a good thing? To find out, let’s review what we know, and what we don’t know, about these pale and innocent-looking plant-based fats. As you will see, we have a pretty good handle on the basics, but, beyond that, there is a lack of evidence and scientific consensus about the healthfulness of these glistening food science darlings.
Ready for a deep dive into the slick, new man-made fats in our diets? Click any of the links to jump to that section, or simply keep reading!
Let’s start with the basics. We actually know a lot about the origins of vegetable oils and their chemical makeup.
What are vegetable oils?
In a technical sense, vegetable oils include all fats from plants. However, in common usage, “vegetable oil” refers to the oil extracted from crops like soy, canola (rapeseed), corn and cotton.
Is olive oil a vegetable oil? What about palm oil and coconut oil? Technically yes, these oils come from plants, so they are vegetable oils. But they originate from the fruit or nut rather than the seed and are easier to extract. These oils have been a part of the food supply for thousands of years. Together, these three traditional oils account for less than 15% of today’s vegetable oil consumption in the US. More than half — about 53% — of the vegetable oils consumed in the US comes from just one crop: soybeans.
For purposes of this post, we will narrow the meaning of vegetable oils to include only oils from the industrial oilseed crops: soybean, canola (rapeseed), corn, sunflower, cottonseed and safflower oils.
In addition, we will assume the vegetable oils we are discussing have NOT been hydrogenated. Hydrogenated vegetable oil products, like Crisco and margarine, were once marketed to Americans as “heart healthy.” Now we call these hydrogenated vegetable oils “trans fats,” and because of their negative effect on health, we are in the process of eliminating them from our food supply.
How are vegetable oils made?
Unlike olive oil that has been pressed for centuries, vegetable oils require industrial processing. They are extracted from oilseed crops in large factories. Seeds are crushed or flaked, but that is just the beginning of the industrial processing required to generate the pale, mild-tasting oils that end up in your salad dressing.
Heat, cold, high-speed spinning, solvents (like hexane — derived from crude oil), degumming agents, deodorizers and bleaching agents are all necessary to process the seeds into a palatable oil.
For a visual rendition of this industrial process, check out this video that documents the production of canola oil.
Make no mistake: Modern vegetable oils are the ultra-processed products of food science laboratories and factories.
How much vegetable oil are we eating?
Refined vegetable oils are the ‘new kid on the block’ in human diets. They didn’t exist 100 years ago, so we certainly weren’t eating them then. Yet, by 2014, the average American was consuming about 50 g, or 11 teaspoons of vegetable oils each day. That’s 450 calories, or about 20% of a 2,250 calorie diet. This is roughly double the amount consumed in 1970. No other source of calories has contributed as much to America’s caloric intake increase between 1970 and 2014.
Our modern appetite for vegetable oils signifies a real change in a meaningful share of our national diet.
What types of fatty acids are in vegetable oils?
All fats contain a blend of saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids (learn more), and vegetable oils are no exception. Each type of seed has its own signature blend of the dozens of possible fatty acids that occur in nature, and each fatty acid is either a saturated, monounsaturated or polyunsaturated fatty acid.
Take a look at the percentage makeup of each of the three main vegetable oils in our food supply, compared to coconut oil, a traditional plant fat:
For more on the origin and structure of different types of fat, check out our guide below.
What about omega-6?
Most vegetable oils contain high levels of omega-6 fatty acids. There are exceptions (like high-oleic canola oil), but vegetable oil varieties like soy, corn, cottonseed, safflower and sunflower all contribute to the abundance of omega-6 fatty acids (over omega-3 fatty acids) in the standard American diet.
This is a decidedly modern pattern; traditional diets were never high in omega-6 fatty acids. A high ratio of omega-6 to omega-3 is often linked to inflammation and chronic disease.
What happens when we cook with vegetable oils?
Vegetable oils contain mostly polyunsaturated and monounsaturated fatty acids, which means they are liquid at room temperature. It also means that they are innately less stable than a predominately saturated fat. This is because unsaturated fatty acids have one or more unsaturated (double) chemical bonds that react more easily than the stable single bonds in a fully saturated fatty acid.
Even if vegetable oils can be stabilized during production to achieve a reasonable shelf life, adding heat can quickly oxidize them.
As Nina Teicholz notes in her talk, “The unknown story of vegetable oils,” and in her bestselling book, The Big Fat Surprise, putting vegetable oils into deep fryers creates an oxidized, gummy mess. It is hard to predict how our bodies manage these already oxidized, unstable fatty acids once ingested.
Fats that include higher levels of saturated fatty acids, like clarified butter and coconut oil, are the most heat-stable fats, and are much safer for cooking.
These mostly saturated fats are solid at room temperature, do not become rancid when stored, and resist oxidization when heated. Lard and extra virgin olive oil, both made up of predominately monounsaturated fatty acids, are also quite heat stable.
What happens to the vegetable oils that we eat?
Fatty acids can be burned for energy, so vegetable oils are a source of fuel. If we do not need that energy immediately, our bodies store it in our fat cells. But fatty acids are also used to build and repair body parts and create signaling molecules (like eicosanoids), so the vegetable oils you eat literally become a part of you. Your mother was right — you really are what you eat!
Your body needs to incorporate fatty acids into a variety of structures, particularly cell membranes. And the selection of fatty acids in the food you eat provides the array of building blocks available to the body. Your body can rearrange some of these fatty acids, and make a somewhat different mix to suit its needs. But the raw materials provided by vegetable oils are not identical to the building blocks that a diet containing more traditional fats provides. As a result, we end up with less stable fatty acids incorporated into our cell membranes, which affects membrane fluidity and cellular function.
This begs the question: Does a diet high in vegetable oils change our bodies in a healthy way? We don’t know. What a perfect segue into the next section of this guide…
Source: https://www.dietdoctor.com/low-carb/vegetable-oils
This is when you should eat breakfast, according to an RD
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When should you eat breakfast?
The most modern thinking: Eat right off the bat. “I recommend eating within an hour of waking up,” says Cynthia Sass, RD, CSSD, a NYC and LA performance nutritionist who coaches celebrities, CEOs, and the New York Nets. “This habit fuels mental and physical performance throughout the morning, which tends to be the most productive time of day,” she explains. “It can also curb late-night eating—key because most people are least active in the evening, and unable to burn off unneeded calories, which can lead to weight gain.”
What’s more, having a bite before you dash out the door may also help with insulin regulation, possibly lowering your risk of diabetes, according to a 2017 study published in the Journal of Physiology. The researchers looked at breakfast-skipping versus breakfast-eating in overweight and lean people and found that having a morning meal improved energy expenditure (that’s calories burned) and decreased insulin resistance overall. For the overweight group, there was an added breakfast benefit: It activated a gene involved in fat burning.
If you exercise in the morning, you can modify your morning meal
It doesn’t really matter whether you have a hearty meal that holds you until lunchtime or go with a light bite followed by a mid-morning snack. If you’re planning on working out in the mornings, “split breakfast,” Sass advises.
What does that mean? Before you hit the gym, have healthy carbs (think fruit, oatmeal, or a sweet potato), which won’t give you digestive issues (be sure to avoid these foods).
“You want that food to be readily digested, absorbed, and available as an energy source to fuel your activity,” Sass says. Bonus: You won’t have that brick-in-your-stomach feeling that you get after you put away something with protein and fat (like a cheese omelet), which take longer to digest.
Once your sweat-session is over, your body is in healing mode. Your muscles are repairing themselves and your system is replenishing lost nutrients. “Have a second breakfast of veggies, lean protein, healthy fat, and a small portion of carbs,” Sass says. She likes a veggie, herb, and avocado omelet with a side of berries.
What if you’re just not a breakfast person?
Let’s face it: Some of us just don’t love breakfast. Should you suck it up and eat that egg-white omelet? While you don’t have to go all-out, you really should put something in your stomach. Besides all the proven perks of this healthy habit—better concentration, reduced appetite, lower risk of heart disease—breakfast skippers tend to fall short on veggies, fruit, whole grains, and even protein (which research shows we should be eating throughout the day, not in one big steak dinner).
If you’re just not into breakfast, Sass recommends grabbing a clean protein bar (like an RXBAR) and a green juice (she likes Evolution Fresh Organic Greens juices, which have little or no fruit), or eating your dinner leftovers. She promises you will notice a difference. Her clients who start a breakfast habit get something concrete out of it: “morning energy, less snacking, weight loss, and an increase in muscle mass.”
Source: http://www.msn.com/en-us/health/nutrition/this-is-when-you-should-eat-breakfast-according-to-an-rd/ar-BBQD0Wz?srcref=rss
The 1-minute sex fix every couple should do every day
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Dr. Stephen Snyder is a sex therapist in New York and author of the new book, "Love Worth Making: How to Have Ridiculously Great Sex in a Long-Lasting Relationship."
It's 7:30 a.m. and a man is about to leave the house to go to work. Kissing his wife goodbye, he buries his face in her hair to inhale her scent. His arms circle her waist to pull her closer. Her body molds to his and they breathe together for a moment, both feeling excited. Then he looks at his watch and hurries off, waving goodbye.
What is this couple doing?
In sex therapy we call it "simmering." Simmering means taking a quick moment to feel excited with your partner — even under conditions where it's not really practical to go any further — for no reason at all, except that it feels good.
Most couples, unfortunately, only get aroused together when they're going to have sex. As if arousal was some kind of unhappy state of mind they wanted to avoid.
But the happiest couples actually like feeling excited together. It's not a painful experience. They make a point to enjoy it fully, for its own sake, even when sex isn't on the menu.
Simmering helps cultivate the right kind of erotic climate in a relationship. In a good relationship, there's often more simmering than sex. And sometimes, it's more the simmering than the sex that keeps a couple erotically bonded together.
UP NEXT
Two young people are high school sweethearts. During a five-minute break between classes, they meet at a pre-arranged spot. They smile, kiss, stroke each other's hair and enjoy each other's scent. They embrace and their bodies mold together. Then the bell rings. They hold each other's gaze for a long moment, steal one more kiss, then run off in different directions.
You remember the feeling, right? You get to your next class feeling somewhat buzzed. The intoxication, of course, is sexual arousal in action — making you just a little more distracted than usual.
Instead of kissing your partner goodbye in the morning, why not simmer them goodbye? Hold them close for a bit longer than usual. There's a moment here that won't come again.
Yes, I know you're anxious about the day ahead, but this is important, too. Just one minute to simmer on the way out the door in the morning. A pretty good recipe for keeping an erotic connection for even the most harried modern couple.
The payoff in good lovemaking later can be dramatic. Just heat and serve.
Source: http://www.msn.com/en-us/health/sexualhealth/the-1-minute-sex-fix-every-couple-should-do-every-day/ar-BBIUYr2?srcref=rss
13 Greek Foods That Are Super Healthy
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In the 1960s, Greeks were living longer and had lower rates of chronic disease than the rest of the world.
This is likely due to their diet, which was full of seafood, fruits, vegetables, grains, beans and healthy fats.
The Mediterranean diet is based on the traditional Greek diet and other similar food patterns of nearby countries.
Research suggests that following the Mediterranean Diet can decrease your risk of heart attack, stroke, diabetes, obesity and premature death (1).
This article discusses 13 traditional Greek foods that are super healthy.
Hummus is a popular dip or spread throughout the Mediterranean and Middle East.
It has been eaten for thousands of years — even Plato and Socrates wrote about the benefits of hummus.
It’s typically made by blending chickpeas, tahini (ground sesame seeds), olive oil and lemon juice. This dip is not only delicious, but it’s also extremely healthy (2).
In fact, recent research suggests that eating hummus may help with weight management, blood sugar control and heart health (3, 4).
This is partly due to its main ingredient, chickpeas, which are also known as garbanzo beans. They are an excellent source of protein and fiber (5).
Hummus also contains heart-healthy fats from olive oil and tahini (6).
Olive oil is a staple of Greek cooking and the Mediterranean diet. It’s been linked to many health benefits, including less inflammation, better brain health, protection against heart disease and stroke and the ability to help fight cancer (7, 8, 9).
You can serve hummus as a dip with fresh vegetables, pita bread or crackers.
Summary: Hummus is a dip and spread made from chickpeas, tahini, olive oil and lemon juice. It’s loaded with protein, fiber and healthy fats.
Melitzanosalata means eggplant salad in Greek, but it’s actually a dip.
It’s made by blending or mashing roasted eggplants with olive oil, garlic and lemon juice. It’s similar to a dish called baba ghanoush, which is Middle Eastern in origin.
Eggplants are a good source of fiber and antioxidants, which fight damage caused by free radicals (10).
Free radicals exist in the environment, but they are also formed in the body. They can cause cell damage that has been linked to aging, cancers and chronic disease (11).
Eggplants contain a powerful antioxidant called nasunin. Research suggests that nasunin can reduce free radicals and protect brain health (12).
Furthermore, the dip is flavored with lemon juice and garlic. These are both frequently used in Greek cooking and provide health benefits of their own.
For example, garlic can boost the immune system and help prevent heart disease, while lemons are rich in heart-healthy vitamin C and may help prevent kidney stones (13, 14, 15, 16).
Melitzanosalata is typically served as an appetizer for dipping bread and vegetables. You can also use it as a spread on a sandwich.
Summary: Melitzanosalata is a popular dip made from roasted eggplants. It’s a good source of fiber and antioxidants.
Tzatziki is another popular dip and spread used in Greek cooking.
While it’s very creamy, it’s pretty low in calories, with about 35 calories in two tablespoons of tzatziki sauce.
Tzatziki is made with Greek yogurt, cucumbers and olive oil.
Greek yogurt is creamier and thicker than regular yogurt. This is because the yogurt has been strained to remove the liquid whey.
Historically, Greeks strained the yogurt to reduce its water content and prevent spoilage.
But straining Greek yogurt also reduces its lactose content and makes it higher in protein. Just 3.5 ounces (100 grams) provide 10 grams of protein (17).
Protein is one of the most important nutrients for weight loss. It can help reduce appetite, regulate hunger hormones and increase metabolism (18).
Tzatziki sauce is often served as a dip with pita bread. It can also be added to grilled meats for a high-protein dish.
Summary: Tzatziki is a popular dip made from cucumbers and Greek yogurt. It’s high in protein and low in calories.
Dolmades are stuffed grapes leaves that can be served as an appetizer or main dish.
They are typically stuffed with rice, herbs and occasionally meat. The stuffing can vary, altering their fat and calorie contents.
However, grape leaves are both low in calories and high in fiber. They also have high amounts of vitamin A and vitamin K (19).
Additionally, they have a very high antioxidant content. In fact, research suggests that grape leaves have ten times the antioxidant activity of grape juice or pulp (20).
What’s more, red grape leaves may improve blood circulation in people with chronic venous insufficiency, a condition in which blood has a hard time circulating through the veins (21).
Dolmades are flavored with different herbs and spices. Herbs and spices are an important part of Greek cooking and also contain many health benefits (22).
For example, many dolmades recipes use parsley and dill.
Dill is believed to be a good source of antioxidants and may slow the growth of disease-causing bacteria and fungus. It may also improve digestive health (23).
And parsley is an excellent source of vitamin K. Just five sprigs provide over 100% of your daily vitamin K needs (24).
Vitamin K not only helps blood clot, but it also supports bone and heart health (25).
Summary: Dolmades are stuffed grape vine leaves that are extremely nutritious and have strong antioxidant properties.
Gigantes are large white beans. They are appropriately named after the Greek word for giant, while plaki means a dish baked in the oven with vegetables.
Appropriately, the dish refers to gigante beans baked in a tomato sauce.
Lima beans or other large white beans are often used in place of gigante beans, given that they can be difficult to find.
White beans are very nutritious. In fact, all beans are very nutrient-dense, and many are regularly consumed throughout Greece (26, 27).
Beans are an excellent and important source of protein for vegetarians.
They are also great for weight loss, since they are high in fiber and protein (28, 29).
In addition, research shows that people who eat more beans have a lower risk of heart disease. Beans are also known to help control blood sugar and diabetes (27).
Summary: Gigantes are large beans baked in a tomato sauce. Beans are rich in many nutrients and have been linked to many positive health outcomes.
Avgolemono is a traditional Greek soup. It’s typically made with chicken, lemon, eggs and orzo pasta or rice.
It can be thought of as the Greek version of chicken noodle soup. Chicken soup has been recommended for hundreds of years to help fight colds and the flu.
Interestingly, some research supports that chicken soup may not only help reduce cold and flu symptoms, but also possibly help prevent them (30, 31).
One study compared how cold water, hot water and hot chicken soup affected a stuffy nose.
It found that while hot water worked better than cold water, chicken soup was best at alleviating a stuffy nose. However, the study did not identify what in the soup caused this (30).
Another recent study found carnosine, a compound in chicken soup, fights off the flu in its early stages. However, it’s metabolized quickly, so the effect is temporary (31).
In addition to its potential immune-boosting properties, avgolemono also contains high levels of protein from the chicken and eggs, all while being relatively low in calories.
One serving of a traditional avgolemono soup contains 27 grams of protein and 245 calories.
Nevertheless, it can be high sodium, so it may not be the best choice for salt-sensitive individuals (32).
Summary: Avgolemono is lemon chicken soup. It may have immune-boosting properties and is a good source of protein.
Fakes soupa is a lentil soup. It can be made with or without tomatoes and is a staple in the Greek diet.
It’s an excellent source of protein and fiber. Just one cup of lentils contains 18 grams of protein and 16 grams of fiber (33).
These powerful legumes are popular throughout the Mediterranean and contain many vitamins and minerals. One cup of cooked lentils contains the following (33):
- Molybdenum: 330% of the RDI
- Folic acid: 90% of the RDI
- Manganese: 49% of the RDI
- Iron: 37% of the RDI
- Vitamin B1: 28% of the RDI
- Zinc: 24% of the RDI
These nutrients make fakes soupa an excellent food for vegetarians, since vegetarian diets are often low in iron, protein and zinc (34).
In addition, research suggests that lentils may help lower blood pressure, fight cancer, control blood sugar and lower cholesterol (35).
Summary: This lentil soup is high in fiber, protein and many other nutrients. Lentils may help fight cancer, control blood sugar and lower cholesterol.
Souvlaki consists of small, grilled pieces of meat on a skewer and is one of the most well-known Greek foods.
It’s sold throughout Greece in “souvlatzidiko” or souvlaki shops and can be found in almost every Greek restaurant around the world.
Souvlaki is typically made from pork, chicken, lamb or beef. It’s traditionally only meat, but it’s now often served with vegetables like a kabob.
Meat provides many nutrients such as protein, iron and B-vitamins (36).
What’s more, meat is a complete protein, meaning it has all the essential amino acids. Diets high in protein have been shown to help with weight loss and satiety (28).
Meat intake is also associated with increased muscle mass, which is especially important in older adults (37).
Souvlaki is now commonly served at fast-food Greek restaurants with fries and pitas. You can try getting a salad instead for a healthier meal.
Summary: Souvlaki is simply grilled pieces of meat on a skewer. Meat provides many benefits such as protein and B-vitamins.
Saganaki shrimp is a traditional Greek appetizer that is both tasty and heart healthy.
It features shrimp in a savory tomato sauce and is traditionally served in a heavy-bottom frying pan known as a saganaki pan in Greece.
Shrimp and other shellfish are an important part of the Greek and Mediterranean diets. They’re also extremely healthy.
Shrimp is high in protein and very low in fat. A 3-ounce (85-gram) serving contains 18 grams of protein and only 1 gram of fat (38).
It also provides about 50% of your daily selenium. Selenium may help reduce inflammation and lower the risk of prostate cancer (39).
While shrimp is high in dietary cholesterol, research shows that dietary cholesterol has little to no effect on blood cholesterol in most people (40).
Tomatoes are the other main ingredient in this dish and rich in antioxidants, including vitamin C and lycopene (41).
Lycopene is a powerful antioxidant that gives tomatoes their red color. It has been linked to a reduced risk of heart disease and cancer (41).
Tomatoes are frequently consumed in Greece and may contribute to the lower rates of heart disease, cancer and premature death.
Summary: This appetizer features shrimp in a tomato sauce. It’s high in protein, low in calories and rich in antioxidants.
Fish is a staple in the Greek and Mediterranean diets.
High intakes of fish, especially fatty fish, have been repeatedly linked to many health benefits, including a reduced risk of heart disease (42).
Sardines are one of the most commonly eaten fish in Greece. These small, fatty fish are not only flavorful, but also one of the healthiest foods you can eat.
In fact, they are great source of EPA and DHA. These are types of omega-3 fatty acidsthat have been linked to many health benefits. 3.5 ounces (100 grams) of sardines contain 473 mg of EPA and 509 mg of DHA (43).
Research has shown that a moderate intake of 250–500 mg of EPA and DHA per day can lower the risk of death from heart disease by at least 25% (44).
DHA is also crucial for brain health. It’s not only critical to healthy brain development in infants, but it also promotes healthy brain aging (45).
In addition to healthy fats, 3.5 ounces (100 grams) provide the following (43):
- Protein: 25 grams
- Vitamin B12: 149% of the RDI
- Selenium: 75% of the RDI
- Vitamin D: 68% of the RDI
- Calcium: 38% of the RDI
Sardines are also good for your bones, as they contain high amounts of protein, calcium and vitamin D (46).
While they are eaten many different ways, they are often baked with olive oil, lemons and seasonings.
Summary: Sardines are high in protein and healthy fats and may help lower the risk of heart disease. They also contain many vitamins and minerals, including calcium and vitamin D for strong bones.
Horiatiki means villager in Greek, so this dish simply means villager’s salad.
It’s typically made with tomatoes, onion, cucumbers, olives and feta. It’s then dressed with olive oil and vinegar. All of these ingredients are loaded with nutrients and considered staples in Greek cooking.
The vegetables in the salad make it high in fiber. Vegetables also contain many antioxidants and nutrients, including vitamin C, vitamin K and potassium (41, 47, 48).
The olives and olive oil contain healthy monounsaturated fats. These fats may reduce your risk of a heart attack and stroke, as well as reduce inflammation (7, 49).
The feta sprinkled onto the salad is another staple of Greek cooking.
Feta is made from sheep or goat’s milk. It’s good for your bones since it’s high in calcium, protein and phosphorous. In fact, it contains more calcium than most other cheeses (50, 51).
Summary: Horiatiki salad is made from tomatoes, onions, cucumbers, olives and feta. It contains healthy fats, fiber and many vitamins and minerals. It has many antioxidants too.
Spanakorizo is a spinach and rice dish that’s traditionally served with lemon, feta cheese and olive oil. It can be served as a main dish or side.
Spinach is one of the healthiest vegetables you can eat. One cup (30 grams) contains the following nutrients (52):
- Vitamin A: 56% of the RDI
- Vitamin C: 14% of the RDI
- Vitamin K: 181% of the RDI
- Folic acid: 15% of the RDI
- Potassium: 5% of the RDI
- Iron: 5% of the RDI
Spinach also contains many antioxidants that help fight free radicals and prevent cell damage (11).
For example, they contain lutein and zeaxanthin, which improve eye health, and quercetin, which fights infection and inflammation (53, 54).
Rice is also rich in many B-vitamins and minerals, such as manganese, selenium and iron (55).
However, iron from plant sources such as rice and spinach is not absorbed as well as iron from meat. Luckily, this dish contains lemon. Lemon’s citric acid and vitamin C contents aid in the absorption of iron from this dish (56).
Summary: Spanakorizo is a spinach and rice dish that’s high in vitamin A, vitamin C, vitamin K, iron and folic acid. It also contains many antioxidants that may promote eye health, fight infection and reduce inflammation.
Horta vrasta simply means boiled greens in Greek and is a staple in Greek households. The dish is typically topped with olive oil and lemon juice.
Traditionally in Greece, wild greens were used. Greens are commonly consumed throughout the Mediterranean, and a high intake of greens is a key, often overlooked component of the Mediterranean diet.
Most wild greens have an extremely high antioxidant content. One study found that many wild greens contain more antioxidants than blueberries (57).
Research shows that while some of their antioxidant content will be lost during boiling, they retain antioxidants better than most foods when boiled (58).
If you do not live in the Mediterranean, you can still enjoy this dish, as you can use almost any leafy green vegetable. Commonly used greens include endive, dandelion greens, spinach, mustard greens or chicory.
While the exact nutrient content will vary depending on which greens you use, all leafy greens are high in vitamin K and fiber yet low in calories (59, 60, 61, 62).
Moreover, all leafy green vegetables are also good sources of dietary nitrates. Recent studies have shown that a diet rich in nitrates from vegetables can lower blood pressure and reduce the risk of glaucoma (63, 64).
Summary: Horta vrasta is a dish of boiled greens. They are traditionally made with wild greens that are high in antioxidants. This dish is rich in vitamin K and fiber yet low in calories.
The traditional Greek diet is both flavorful and healthy.
What’s more, it’s rich in antioxidants, healthy fats, fiber, vitamins and minerals. It’s also been linked to many favorable health outcomes.
By increasing Greek staples like olive oil, seafood, herbs, fruits and vegetables in your diet, you can improve your overall nutrition and help fight off chronic disease.
Source: https://www.healthline.com/nutrition/13-healthy-greek-foods
The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 10/7 – 10/19
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Welcome to Ben Greenfield's Weekly Roundup and Cool New Discoveries!
Ben Greenfield's discoveries from the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with giveaways, discounts, and more!
New Discoveries Of The Week: Cool New Things I'm Trying, Books I'm Reading, And More!
Chocolate Tea I've Been Enjoying
Cacao Tea: My friend Tucker Max recently informed me he doesn't drink coffee in the morning but he does drink *chocolate* every morning. He proceeded to tell me about “Cacao Tea”, so I ordered from Amazon. I must admit that it literally tastes like drinking a chocolate bar. It is loose-leaf chocolate tea made from the shell of the cacao bean and is 100% cocoa-based. It is completely natural, preservative free, and without any artificial flavors or starches, and is also organic, gluten-free, vegan, and sugar-free. The ingredients are, drumroll please, cacao nibs and cacao shells. Can't beat that. Click here to grab a bag from Amazon.
New Addition To My Home Mattress
BioBalance Mat: If you heard my interview on PEMF with Dr. Pawluk, you know how beneficial it can be for repairing the body during sleep. Problem is, most PEMF devices aren't that powerful and/or don't stay on for an entire night of sleep. But Pawluk just released a solution: it's called a BioBalance Mat, and I now have one on my Intellibed home mattress, tucked directly under my ChiliPad cooling mat (I inquired to ChiliPad about this and they informed me that the PEMF is actually *enhanced* by the water that circulates through the ChiliPad). The BioBalance is a whole-body PEMF mat that can be run using wall power or battery power. It has 6 programs: Balance, Alert, Relax, Sleep, Recovery, and Sweep. Treatment time can be set from 10 minutes to 12 hours (again, meaning this unit can be used overnight). Since beginning to use the mat, my sleep latency (how long it takes me to fall asleep), as measured by my Oura ring has dropped to 3 minutes flat. Click here to get a BioBalance.
Hack For Lucid Dreaming
Mugwort Essential Oil: My friend Dr. Nick, known as the “Essential Oil Wizard” and a former podcast guest in this episode, recently turned me on to his new formulation: Mugwort Essential Oil. Here's what he told me:
“Ben! Wishing you a bright day my friend. Thought I would share some exciting updates and behind the scenes at our lab. Here's a video our team member Erik did about our Ultrasonic Extraction process producing an Ultrasonic Extracted Mugwort Essential Oil from local wild harvested plant material.
I'm pretty stunned at how amazing this extract is. Especially tinctured up and used in very small quantities internally. I added some organic Lychee alcohol to the extract last night and the effects and flavor profile are beyond amazing. Will probably open it up for purchases early November, when I return from my road trip – I should be able to produce about 100 bottles of finished product. I find the experience to produce credible euphoria, gently psychotropic and mood enhancing. At higher concentrations (~20-25+ drops), I've found it to present slight feelings of discomfort & dehydration and I wouldn't suggest taking over 10 drops.”
I tried the mugwort and have been having amazing lucid and vivid dream cycles each night I use it, without fail. All have been extremely positive and fun. I recommend you give this one a try! Click here to grab some from Nick's website.
Podcasts I Recorded This Week:
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Special Announcements:
::: RSVP for a Special Facebook Live Q&A This Coming Monday Night :::
In this special Facebook Live: Outside Magazine Edition, I'm going to reveal practical tips on how exactly I blend ancient wisdom and modern science to enhance performance and longevity. During this live event, we will…
– talk about the new rules for healthy living
– go on a tour through my home & office
– reveal why and how I incorporate outdoor workouts into my daily routine, even in the wintertime
– show you some cool, fringe fitness equipment I use
– and much, much more!
Tune in Monday, October 22 at 7 PM PST and don't forget to bring your questions for a Q&A. RSVP here.
::: New to Intermittent Fasting? Kettle & Fire Is Here to Help :::
Fasting is the closest thing to a “fountain of youth” that we will ever find. It's no secret that I personally am committed to intermittent fasting, and the creators of one of my favorite go-to packaged foods– Kettle and Fire bone broth– is making intermittent fasting even easier now with their new bone broth fasting bundle. This offer was created specifically for easing the early days of fasting, getting past cravings and brain fog so you can experience the mental and physical benefits that come from fasting, sooner. Starting your mornings and breaking your fast with a little bit of bone broth can result in a huge reduction in cravings, bad attitude, and temptation to eat junk food in the middle of the day. Get 15% off a fasting bundle that works for you here.
Upcoming Events:
– November 1 – 4, 2018: Live It To Lead It Health Centers of the Future Seminar, Las Vegas, Nevada. Create the life you want, the marriage you want, the family you want—all fueled by a practice that radically changes the lives of your patients. this three-day event, you’ll learn the latest medical discoveries in cellular health, get a marketing plan for scaling your practice and find ways to build residual passive income. Join me!
– December 2 – 8, 2018: RUNGA Retreat, Dominican Republic. You're invited to join me at RUNGA in December 2018. Join me in the Dominican Republic, one of the most beautiful places in the Caribbean, for this retreat. In all RUNGA activities, RUNGA invites you to come home to yourself. To see everything you'll be getting into, just click here. Use code BEN when you register so you get your gift when you arrive! I'll be there, too. Join the waitlist here.
– December 14 – 16, 2018: World Congress 2018 Hosted by the American Academy of Anti-Aging Medicine, Las Vegas, Nevada. If you attend any conference this year, make it the American Academy of Anti-Aging Medicine’s 26th Annual World Congress. The fact is, in an era of andropause, low drive and deteriorating men's health, it's shocking that both practitioners and the public aren't aware of ancestral wisdom and modern scientific and medical tactics that can be used to optimize male physiology. It's time that changed, and I'll be teaching exactly how to make men, men again. Join me!
– April 6 – 7, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo!
-View the Official Ben Greenfield Fitness Calendar Here
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From virtual-reality meditation to infrared saunas, these are the latest innovations and insights for improving your well-being: https://t.co/PDJgrccv9L
— Ben Greenfield (@bengreenfield) October 16, 2018
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The Turkish Get-Up is by far one of my favorite all-in-one mobility/strength/functional fitness moves. For today's @…
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This week on Snapchat I showed you a page from my daily Gratitude Journal. Add me here on Snapchat to see uplifting and inspirational passages from my journal. Expressing gratitude is a wonderful way to begin each day with a fresh outlook. Learn more about the power of gratitude here.
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Ben Greenfield Fitness saved to “Ben's Nutrition Advice.” Read the article here.
Featured Product:
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Conventional fish oil supplements contain significantly more EPA than DHA (typically a 3:2 EPA:DHA ratio), but SuperEssentials® Omega 3EDA+ contains additional DHA that gives it a 1:1 EPA:DHA ratio. Mounting research suggests that higher levels of DHA are optimal for human health, supporting the new 1:1 ratio.
Not all fish oils are created equal. The best quality Omega-3 fats like those in SuperEssentials® Omega 3EDA+ come from small fish like sardines and anchovies that thrive in cold waters. Unfortunately, many of the supplements lining the aisles of health food stores contain inexpensive fish oils from large fish that swim in suspect waters. Plus, they often contain fillers and synthetic materials that can rob the body of nutrition. Order it here.
*The FDA hasn't evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.
Need Help Fully Optimizing Your Brain & Body?
Did you know you can consult one-on-one with me so that I can personalize a nutrition or fitness plan for you to reach your goals? Are you training for physical performance? Trying to shed fat or gain lean muscle as fast as possible? Ready to tap into the most cutting-edge health, fitness and longevity protocols? Contact me so I can get you exactly what you need to reach your goals as safely and quickly as possible.
Leave your comments below – and any news or discoveries that you think I missed!
Cheers,
Ben
Source: https://bengreenfieldfitness.com/article/weekly-roundup-articles/weekly-roundup-10-7-10-19/
