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Archive for year: 2017

You are here: Home » Blog » 2017

The Drama-Free Truth About Protein

November 27, 2017
November 27, 2017

bitmoji aimee beef hamburger eat

Recently I had the experience of visiting a local personal training studio and trying out a 21 day jump start. I thought it would be a great way to ‘try before I buy’ a gym that was close to me and to see what my peers were doing in business and for the local community.

 

I don’t want to be an a-hole, but this was a truly disappointing and occasionally frightening experience. While there were several things that were embarrassingly questionable, what drove me over the edge was the nutrition information being spouted off by people who obviously knew little to nothing about nutrition for humans.

 

I knew this day – and this post – would be coming, but thought I had another year or two before it got bad. I was wrong. Even with the notable increase in veganism and the popular documentaries like “What the Health”, I did not realize protein demonization was already well underway and even being promulgating in the fitness industry – an area that has always historically been enthusiastically enamored with protein.

 

Here is an important truth: Food fads circle back around *JUST LIKE FASHION*. 
After almost 27 years of studying nutrition I can tell you this beyond any shadow of a doubt. Let’s pause for a brief history lesson:

 

This looks like me in high school, except I never wore shorts or exposed my midriff in Alaska. My father would have *killed* me.

The uptick in recycled 90’s garb (tell me you’ve noticed the flowing bohemian skirts, collared necklaces and plaid flannels?) is coming in conjunction with a resurgence in vegetarianism – much like the late 80’s and early 90’s. My introduction to nutrition was during this decade, and the information I learned was recycled from the vegetarian movement of the 70’s …. do you see a trend here?

Just as the paleo crowd and the carb demonizing folks had it all wrong, the protein demonizing folks do, also.

The trendy paleo/keto/carb-bashing days that we are leaving behind us are just a recycling of Dr. Atkin’s low carb movement, which began in the 70’s and came back in the mid to late 90’s when he republished his book. Since he died of a heart attack in 2003 and *that* doesn’t bode well for his dietary theories the trend needed new faces and new theories for this new generation of protein fanatics to feel good about loading their plate with bacon, eggs, and a steak first thing in the morning. So it has been for the last 10-15 years.

let-me-check-my-crystal-ball

So we are now in a protein demonizing trend, as we were in the late 80’s/90’s (think Pritikin, Ornish and McDougall) and the late 60’s/early 70’s before that (Think Frances Moore Lappe, Moosewood Cookbook, etc.) …. we will do this for 10-15 years, and then likely demonize fat, because that was the trend in the early 80’s and we haven’t really seen it since the mid-90s.

Okay – let’s move on from the history lesson and onto the meat of the matter (HA!):

In italics is quoted the nutrition information I received as part of this 21 Day Jump Start.
“The first two days are definitely geared at cleansing, hence the no caffeine and tons of veggies. We’re looking to flush out the system a bit for a fresh start 😉and remember that veggies have protien (sic) too!”
48 hours is not enough time to ‘cleanse’ from much of anything so I have no idea what the point of this was, although a justification for rapid water loss leading to the appearance of rapid progress makes some sense.
Note that ‘veggies have protein, too” was in response to a question about a green salad with no protein or fat that was found to be unsatisfying as a meal. According to My Fitness Pal, 4 cups of green salad has about 3 grams of protein. Even if you believe we need no more than 10-15% of our calories from protein you can recognize this is not enough for a meal.
While this caused me to raise an eyebrow, I just let it go. However, when the following email came into my inbox, I lost my shit completely.

 

“Tip #3: Consume an adequate amount of protein (but not too much)!  Protein is an absolutely essential macronutrient, however it’s very easy to overdo it.  When we consume more protein that we can utilize the body is very good at taking that extra protein and converting it into body fat!  It’s a metabolic pathway known as “gluconeogenesis” and it can be a major roadblock for those of us who’s goals include toning and reducing body fat.  In regards to how much to consume, I would recommend consuming somewhere in the neighborhood of 50-60 grams per day, even on days that you come to boot camp!  For a more exact recommendation feel free to reach out to me and I can do some more precise calculations based on your overall size and body composition.”
bitmoji aimee dog facepalm
Okay – first off, gluconeogenesis is the creation of glucose, not fatty acids, from non-carbohydrate sources (see any dictionary to confirm this). One could speculate that excess protein could be converted to glucose and then from glucose to fat – but when you look closer, this seems unlikely.

 

A) Protein doesn’t actually contribute much to circulating glucose levels (see this piece of research as well as this study) so even if the body had extra protein around, it isn’t likely to convert it into glucose.

 

B) Of all macronutrients, protein is the most ‘costly’ to digest. Dietary fat to body fat requires very little extra effort. Carbohydrate to fatty acids requires about  5-10% of the energy/calories you’d find in those carbs and protein can take up to 30% of it’s caloric value to be digested (this is known as diet induced thermogenesis). The folks at Precision nutrition discuss it in this great article.

 

Basically the only way that dietary protein is going to be converted to glucose and then converted to fatty acids to be stored as body fat is if the person is consuming an excess of calories. In this instance, any carbohydrate or dietary fat consumed would also be converted to fatty acids and stored for later use. However, protein is the least likely to be utilized in this way because, calorie per calorie consumed, less of it can be stashed away due to diet-induced thermogenesis. Anyone who was following the menu plan offered as part of the program was in a caloric deficit. They don’t need to worry about this. Based upon what I saw them write in the Facebook group, they were actually not getting enough food, because they were complaining about crashing hard after exercising, having cravings, and being outright hungry all the time.

 

Secondly – protein is so darn important and women do not need to be skimping on it – ESPECIALLY women who are dieting. Dietary protein offers a protective factor against muscle loss in low calorie diets (see Dietary Protein, Weight Loss, and Weight Maintenance). Protein also protects against bone loss.
Recommending 50-60 grams of protein per day for women is ultimately a set up for failure.

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Encouraging 50-60 grams of protein per day for exercising women is ultimately a set up for increased hunger, cravings, muscle loss, and ultimately dietary failure due to unsustainability. If they are hitting the gym hard or, as some were, running and engaging in high intensity activity in addition to their bootcamp workouts, they are losing even more muscle mass and therefore losing the only source of metabolic control they have.  Muscle is metabolism.
What I have seen after 15 years in the fitness industry is women who get too hungry, get injured, get fatigued, lose muscle mass, and quit a diet or fitness program because it is unsustainable.
Or – like the trainers at this gym will probably see after a short ‘jump start’ like this challenge – they come off it with a cheat weekend, are filled with shame, and undo all their hard work in the fourth week.
Shame cycle initiated, they gain all the weight back and more because they have less muscle, feel even more horrible about themselves, and think themselves failures.
When we eat MORE protein and lift heavier weights (yes, ladies – I am talking to you) we get the “toned” look mentioned in the email, we maintain muscle mass and a healthy metabolism, get stronger, build self-esteem and aren’t as hungry.

 

Now, all diet trends do have their grain of truth, and this would not be a fair post if I did not acknowledge the truth in the negative things you are going to be hearing about protein.
Here is what the protein-bashers are correct about:

 

1)  The meat industry is pretty evil. The United States has a inethical, disgusting agricultural industry that makes us obese and ill. There are many reasons for this, and it isn’t just protein that is the problem.
Crowding animals close together, feeding them antibiotics so they manage to survive long enough to get fat enough (thanks to extra hormones) to command a good price does not make for a healthy product, just like rapid growth on minimally fertilized soil with extra pesticides doesn’t make for nutrient-rich produce and grains.
Concentrated Animal Feeding Operations (CAFO) are where most of our meat comes from, and to see it would change how you ate in a heartbeat. Learning about this is what turned me into a vegetarian 25 years ago (Full disclosure: I have eaten meat since 2007).
2) Americans get too much protein. This is true for some people, but not everyone. As a 5’2″ female, 50-60 grams of protein daily might be enough if I was totally inactive. It would certainly prevent me from developing kwashiorkor.
However, we each have different metabolic needs and some people need more protein than others. Those who are consuming too much protein are probably also consuming too many calories from fat and carbohydrates as well.
This is a legitimate problem in a country where concentrated calorie sources formulated to be addictive (ie – processed foods) are heavily subsidized by the government.
3) The Paleo/Keto People have it wrong.  Any dietary modality that demonizes an entire food group (fats are bad, protein is bad, carbs are bad) is wrong, period.
Just as grains aren’t all evil and lectins won’t kill you neither will chicken give you diabetes (I don’t even know what the hell that dude on What the Health was thinking when he said that – oh, wait; he’s a comedian dispensing nutrition info… maybe he was joking?).
Some people feel remarkably better when they avoid grains and some people feel remarkably better when they avoid meat. That doesn’t mean we all need to do what they do.
4) Meat causes cancer.
Epidemiological studies show a connection between meat consumption and cancer. Epidemiology is one of the least rigorous forms for research because there are SO MANY variables that impact large populations that we cannot say “this causes that”. The consumption of nitrate-rich processed meat has the strongest link, and yeah – I’m willing to say that if you have bacon daily you aren’t doing yourself any favors, especially if you aren’t getting enough vegetables (which over 90% of Americans aren’t).
Keep in mind that the populations with greater access to high amounts of meat and processed meats also have the highest amount of industrialization, where factors such as sedentary living, pollution, and stress compound any ‘cancer-causing’ agent in beef.
When I look at this research I wonder, “What would happen if they teased out CAFO meat from grass-fed meat? Would that correlation still be there?”,
“Is it the nirates that are the problem with processed meat or the meat itself?” and “Is this an issue of too much meat or an issue of not enough vegetables?”
If your meat consumption is crowding out your vegetable intake (like it does in many developed, industrialized nations) maybe that is the bigger problem.
5) Meat is a Class 1 carcinogen. WHO says so! Asbestos and Cigarettes are too!
Sort of. The World Health Organization classifies processed meat as a class 1 carcinogen. But what does that mean exactly? It means that the WHO is recognizing that a diet high in processed meats has evidence that it is carcinogenic to humans. HOWEVER, Class 1 means research shows a strong link, but does not specify how strong that link is. So to say that smoking is the same as eating meat is absurd. The likelihood of cancer being a result of one is not equal to the other, but both demonstrate carcinogenic tendencies.
Red meat is a class 2 carcinogen, which means it is probably linked to cancer. Again I ask – is this an issue of meat or an issue of lack of vegetables? Certainly if someone is eating a lot of processed meats like hot dogs, lunchmeat and bacon they probably are not wrapping their hot dog in an organic chard leaf. They probably are consuming a lot of processed starches and sugars as well. So OF COURSE they are going to have poor health and an increased risk of cancer. See the variables at play?
Here are the World Health Organization’s own words on the matter: Q&A on the carcinogenicity of the consumption of red meat and processed meat

 

As we embark upon the shift in nutrition (mis)information that is coming down the road I encourage you to experiment.
See how it feels to go vegetarian if you are compelled to. If paleo or keto is working for you stay at it. It is important, however, to remember your body is a dynamic, evolving organism and your dietary needs change over time. Monitor your hunger, your moods, your energy and use lab data as well to confirm your decisions.
Remember your body is a dynamic, evolving organism and your dietary needs change over time.

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Unfortunately, vegetarianism did not work for me in the long haul.  A lot of things went missed in my labs for a very long time because the medical community is not educated in nutrition. I can look back and see that as an active teenager in an area of the world where sunlight was scarce and winters were long my body did not do well. I was young and pumped full of caffeine and believed my struggles were unrelated to my diet.
I *needed them* to be unrelated to my diet, because my veganism was as deep an ideology as any religion could be. It wasn’t until I recognized that my own body was an animal that was suffering due to my beliefs that I was open to changing my diet. That is a story for another time, though.

 

What do you think about all the hullabaloo about the ideal diet that you hear in the media? Have you found what works for you? Comment below and let me know!
5 Comments/in Uncategorized /by Aimee Gallo, Vibrance Nutrition

10 Weeks to a Healthier You!

November 16, 2017
November 16, 2017




feeling oldDo you feel less energetic than you used to?

Suffer from the afternoon slump?

Spend more time in the restroom than you really want to?

Ever think, “I’m too young to feel like this”?

Many of us live with less than stellar health, accepting a new ‘normal’ that is anything but! The 10 Weeks to a Healthier You addresses one aspect of health and vibrance that you can focus on each week, allowing you to build upon healthy habits and have a significantly improved level of energy, digestion, and vibrancy in less than 2 months time!

Because these habits are so foundational to wellness I am offering this program for free. It allows you to improve your health without the expense of speaking to a health professional or fumbling through various ideas without a clear direction. I find when these aspects of health are addressed everyone receives some significant benefit! Others finish the program and have a foundation of health established and have cleared up some issues but need more personalized troubleshooting, in which case we can work together in a more deep, focused way because we have eliminated the most common causes of ill health.

Sign up here for 10 Weeks to a Healthier You and learn what you can do at home to create a solid foundation of health and energy! Your body and your brain will thank you!

0 Comments/in Uncategorized /by Aimee Gallo, Vibrance Nutrition

Sautéed Beet Greens with Balsamic and Feta

September 17, 2017
September 17, 2017

1 tablespoon avocado oil
1 bunch of beet greens
1small sweet onion, diced
2 shakes of red pepper flakes (or two pinches)
aged balsamic vinegar, to taste
1 tbsp feta

Heat oil in skillet until just warmed. Remove stems from greens and set aside. Dice stems and place them in the pan with the diced onion. Cook until onion becomes translucent, stirring occasionally. Coarsely chop the beet greens and add them to the mix, stirring to mix. Cover greens and let them steam until wilted, about 4 minutes. Remove lid, add red pepper flakes and stir well.
Remove from heat. Drizzle with balsamic vinegar and crumble feta over greens. Mix to incorporate and serve.

Serves 2-3

 

0 Comments/in Recipe-Autumn, Recipe-Greens, Recipe-Side Dish, Recipe-Winter, Recipes /by Aimee Gallo, Vibrance Nutrition

Bacon wrapped, Machego Stuffed Gypsy Peppers; when you just need to feel naughty.

September 3, 2017
September 3, 2017

I’ll admit, these are not what I would call healthy.
These are a super fun, tasty indulgence to make for guests, enjoy every now and then, and are made to share with friends. Consuming a batch yourself is sure to give you a bellyache at the very least!

 

  • 6 gypsy peppers (these are a mild pepper; mini sweet peppers can be used instead)
  • 8 oz. manchego cheese (Spanish sheep milk cheese)
  • 12 pieces of your favorite sulfite-free bacon
  • 1 cast iron skillet
  • 1 heavy smaller skillet, or brick, or small pot with water to press the peppers.

 

Turn on oven to warm (or 200 degrees). Slice gypsy peppers in half from stem to tip. Clean out seeds and white inner pith, keeping the top and stem attached. Slice chunks of manchego off the block, stuffing each pepper half. Wrap a slice of bacon around each pepper half, securing the cheese inside.raw bacon wrapped peppers

Heat a cast iron skillet over medium heat. Add peppers two at a time, placing the smaller skillet (and perhaps a saucepan of water or brick atop that) on top of the peppers to press them into the skillet. Let cook for 2 minutes, or until crispy, then flip and repeat. See photo below for the jerry-rigged weight we used: a small saucepan filled with water placed inside a small cast iron skillet which pressed the peppers against the larger cast iron skillet.

There are peppers under there!

There are peppers under there!

As peppers are completely cooked, place them on an oven-safe dish in the warmed oven while you finish the remaining peppers.

 

bacon wrapped peppers

Enjoy these with a hearty green salad with pepitas and lime dressing for a satisfying summer meal!

 

0 Comments/in Recipe-Side Dish, Recipe-Summer, Uncategorized /by Aimee Gallo, Vibrance Nutrition

Beef Cauliflower Fried Rice

August 20, 2017
August 20, 2017

This recipe is a great way to use up leftover ground beef. Nowadays you can even buy pre-riced cauliflower at Trader Joe’s, Whole Foods, and other grocers, so this recipe can be whipped up in a jiffy! Cauliflower is an excellent detoxifier and anti-cancer vegetable that should be included regularly in the diet. If you’re accustomed to seeing it on a platter with ranch dip, try this recipe and be inspired to include more cauliflower in your diet!

  • 1 head cauliflower, riced or shredded (rumor has it this is the quickest way in the west to ‘rice’ cauliflower)
  • 1/2 tbsp bacon fat (for wok-smoked flavor)
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 egg
  • 1 tsp herbamare or seasoning salt
  • 1/2 small onion diced
  • 1/2 cup frozen peas and carrots
  • 2 garlic minced
  • 5 scallions, chopped – whites separated from greens
  • 2 tbsp coconut aminos
  • 1/2 tbsp fish sauce
  • 6-8 oz. leftover hamburger, crumbled
  1. whisk egg, egg whites, and a little salt in a large saute pan. Scramble egg and set aside.
  2. add sesame oil, then garlic, onion, peas, carrots, scallion whites to the pan and sauté 5 min. or until soft.
  3. raise heat to med high and add cauliflower, soy sauce, herbamare, bacon fat and cook 5 min.
  4.  toss in eggs, meat and scallion greens and stir until evenly distributed.
  5. cook 1-2 more minutes and remove from heat.

 

NOMNOMNOM.

0 Comments/in Uncategorized /by Aimee Gallo, Vibrance Nutrition

Rubber Duckies and Mac & Cheese

July 18, 2017
July 18, 2017

These Have More than Color

My Facebook wall lit up last week with this piece from the Seattle Times, discussing the finding of phthalates in boxed macaroni and cheese. Phthalates are an industrial chemical used to soften plastics. Many of us grew up unwittingly consuming phthalates as we chewed on plastic teething rings and hot drank bath water in which our rubber duckies swam. Phthalates were banned from children’s products in the USA over a decade ago. Despite this ban, our children are still exposed – now from foods, beverages, and pharmaceuticals, likely due to machinery in the food processing industry and the soft plastics that encase our beverages and, in teens and adults, the lids on our to-go lattes in the morning.

Phthhhh, you may say. Why should I be concerned about the mac and cheese I had as a kid? Why should I be concerned about my kids’ occasional mac and cheese treat?

Phthalates act as endocrine disruptors in the body, which means they interfere with normal hormone functioning in humans and animals. In the case of Phthalates, research shows that they bind to steroid nuclear receptors and steroid binding proteins. This can then inhibit a message to the cell’s nucleus to do any number of things a hormone would signal a nucleus to do (think fundamental actions at the DNA level that will impact cell growth, differentiation, and changes in gene expression) or prevent a hormone from sending a message to other areas of the body.
Estrogen, testosterone, progesterone, estradiol (all are sex hormones), aldosterone (blood pressure), and cortisol all utilize steroid receptors. If phthalates bind to the receptor then these hormones cannot bind to the cell to send a message the body needs to receive.

What does this look like in real life? Phthalates are believed to disrupt male hormones like testosterone and have been linked to genital birth defects in infant boys and learning and behavior problems in older children. It may also disrupt cortisol and progesterone balance by binding to Corticosteroid-binding Globulin (CBG). One study shows that parents with higher levels of phthalate metabolites in urine who have difficulty conceiving appear more likely to give birth to low-weight infants (via IVF).

This article from Slate suggests an occasional box of mac and cheese isn’t going to kill anyone. And while that is true, this argument completely fails to acknowledge that exposure is coming from multiple sources – some of which we cannot easily control. Because phthalates soften plastic, they are used in thousands of products, such as:

  • building materials
  • household furnishings
  • clothing (especially plastic rain coats)
  • cosmetics and personal care products (nail polish, soap, shampoo, hair spray)
  • pharmaceuticals
  • nutritional supplements
  • herbal remedies
  • medical devices
  • dentures
  • children’s toys (especially imported from outside the USA)
  • glow sticks
  • modelling clay
  • food packaging
  • automobiles
  • lubricants
  • waxes
  • cleaning materials
  • insecticides

We consume phthlates via direct ingestion, inhalation, intravenous injection and skin absorption. Products containing phthalates result in exposure through direct contact and use (like hair spray), indirectly through leaching into other products (the mac and cheese), or general environmental contamination (when your neighbor sprays for insects).

At the end of the day, whether or not we buy boxed mac and cheese is one exposure we can easily eliminate. Considering phthalate levels were up to 4 times higher among all boxed mac and cheese (even organic) when compared to a block of cheddar cheese, this becomes an actionable step to reduce exposure. Stopping my organic boxed mac and cheese habit and AquaNet addiction is easier than getting my neighborhood and city to stop using insecticides in public spaces and more realistic than refusing to use vehicles for transportation. Those with dentures or medical devices can reduce additional exposure by these means as well and use dietary changes to help their body process and eliminate existing exposure.

While we may not be aware of all the chemical exposures our bodies have to work around we can change our diet and lifestyle to reduce exposure and make sure our body has the best chance to detoxify what it comes in contact with. Beyond reducing exposure to environmental pollutants and processed foods, consuming a diet rich in vegetables (especially greens and cruciferous veggies) can ensure your body has the necessary components for efficient detoxification. This is especially important if you or your family have a history of infertility, hormone imbalances, or cancer, or if you or a family member suffers from autoimmune disease, high blood pressure, or diabetes and there is no family history of such illness. Our genetics outline a future if we take the past of least resistance, yet lifestyle and environment determine whether or not we succumb to genetic predisposition. If you have an illness that is unheard of in your family history it may mean that you’ve been exposed to something unique your parents and grandparents have not which triggered genes to promote disease. Much can be done to reduce damage and in some case, put such illnesses into remission and your food choices ALWAYS have an impact on the outcome of your diagnosis, regardless of disease. If you’d like to learn how diet can affect your health or disease management, schedule a complimentary call with VIBRANCE to discuss how you can take control of your health.

 

Sources and More Info:

An excellent post discussing phthalates and the mac and cheese study in more depth: (Examine.com)

Messerlian, C., Braun, J. M., Mínguez-Alarcón, L., Williams, P. L., Ford, J. B., Mustieles, V., … & Hauser, R. (2017). Paternal and maternal urinary phthalate metabolite concentrations and birth weight of singletons conceived by subfertile couples. Environment International, 107, 55-64.

Sheikh, I. A., & Beg, M. A. (2017). Endocrine disruption: In silico interactions between phthalate plasticizers and corticosteroid binding globulin. Journal of Applied Toxicology.

Schettler, T. E. D. (2006). Human exposure to phthalates via consumer products. International journal of andrology, 29(1), 134-139.

0 Comments/in Environment and Health, Non-Toxic Living, Nutrition /by Aimee Gallo, Vibrance Nutrition

Lowering Your Cholesterol with Food

May 20, 2017
May 20, 2017

Which Foods Lower Cholesterol-Bile acid sequestrates (Questran, Prevalite, Colestid, Welchol), known as BAS, are utilized to lower elevated LDL cholesterol and are often prescribed for those with elevated cholesterol levels. LDL cholesterol is known as the ‘bad’ cholesterol because it is responsible for bringing cholesterol from the liver into the bloodstream where it has potential to be deposited along the arterial walls.

Many dietary alternatives do exist which can decrease levels of LDL cholesterol without the common side effects of BAS, which include GI distress, gallstones, and heartburn. Soluble fiber is one such well-known supplement that has been proved to reduce cholesterol. Oat fiber, psyllium, and pectin have all shown to reduce levels; 10-30 grams of soluble fiber per day can decrease LDL by 10% (Brown, Rosner, Willett, & Sacks, 1999; Rosenthal, 2000), which can be the difference between one’s doctor pushing for medication vs. offering congratulations for some people. 1/4 cup of oat bran contains 4 grams of fiber, of which 3 grams are soluble. Add 2 tablespoons of ground flax seeds (6 grams of soluble fiber) and you are well on your way to a healthier cholesterol ratio!

Plant sterols are believed to lower serum cholesterol by inhibiting absorption. To make plant sterols more accessible to the public, a margarine containing sitostanol ester was manufactured and has been studied. 2-3 servings of this margarine per day appear to lower LDL levels by 14% after a year of consumption and was well-tolerated by subjects (Miettinen, Puska, Gylling, Vanhanan & Vartiainen, 1995). While the study was well executed, it is unknown if funding for this research was supplied by the margarine manufacturer, which may influence data. Also of note, these products often contain corn syrup as well as trans-fatty acids, both of which increase inflammation and can contribute to disease over time. However, plant sterols are also found in wheat germ, wheat bran, peanuts, vegetable oils (corn, sesame, and olive oil), almonds and Brussels sprouts. Smaller amounts are found in other vegetables, but it is a challenge to get enough plant sterols from foods, which is why this margarine was created in the first place. That said, plant sterols are available in supplement form; you’ll want to talk to your healthcare provider before taking a phystosterol supplement, however.

Olive oil, while not directly lowering LDL levels, may offer complementary benefit by changing the composition of LDL particles in the body. 50 grams of olive oil a day (about 4 tablespoons) appears to reduce the risk of LDL oxidation, which can reduce the potential of LDL to lead to atherosclerosis (Aviram & Eias, 1993). Oxidation is a big factor in whether or not cholesterol will remain benign or turn deadly; the best way to prevent oxidation is to include lots of green vegetables, olive oil, and choose slow cooking methods for meats over grilling or frying. 

 Resources:

Aviram M., Eias K. (1993) Dietary olive oil reduces low-density lipoprotein uptake by macrophages and decreases the susceptibility of the lipoprotein to undergo lipid peroxidation. Annals of Nutrition and Metabolism, 37(2), 75-84.

Brown L., Rosner B., Willett W.W., Sacks, F.M. (1999) Cholesterol-lowering effects of dietary fiber: a meta-analysis. American Journal of Clinical Nutrition, 69(1), 30-42.

Miettinen TA, Puska P, Gylling H, Vanhanan H, Vartiainen E. (1995) Reduction of serum cholesterol with sitostanol-ester margarine in a mildly hypercholesterolemic population. New England Journal of Medicine, 333,1308–1312.

Rosenthal, R.L. (2000) Effectiveness of altering serum cholesterol levels without drugs. Proceedings (Baylor University. Medical Center), 13(4), 351–355.

0 Comments/in Nutrition /by Aimee Gallo, Vibrance Nutrition

Bullet Journaling for Health

April 30, 2017
April 30, 2017
Taylor Miller's Bullet Journal Tracker/Buzzfeed

Taylor Miller’s Bullet Journal Tracker/Buzzfeed

Like so many others, I have jumped upon the Bullet Journal train. I started my BuJo (what die-hard fans call it) last year as a means of keeping art in my life while organizing the juggling of appointments, grad school, and managing a household. I’ve found my bullet journal to be the best way to be consistent in planning, because the blank pages provide a means for me to pick up where I left off and I can create the system I need when I need it rather than be locked into a planner with irrelevant trackers, boxes that are too small, and dates that are unforgiving if I take a month or two off (nothing is more demotivating than skimming through dozens of blank pages to get to today’s date – it just feels so wasteful!)

What we all call the Bullet Journal was created by Ryder Carroll and is a plain, streamlined system for organizing your life. You can read more about it here, as well as check out guest posts from Bujo fans who have gone to a whole other place in creatively organizing their lives.

This post is specifically regarding using a bullet journal for tracking your health. I use my own bullet journal to plan meals and track my supplements, exercise, coffee consumption, and any dietary tweaks I am focusing on at any given time. This allows me to stay connected to whether or not my supplement regimen needs tweaking, prevents me from becoming over-caffeinated, and note the effects of any dietary changes I am making.
Others use it to track medical symptoms, mood, keep a food log, or organize meal planning and medication schedules. The great thing about a Bullet Journal is it is tailored to you and your needs, and is effortless to change as your needs change. You don’t need a new journal – you simply need to turn the page and shift your focus!

Here are some samples of what can be done with a Bullet Journal:

Keep self-care options on hand for when you need them but are too frazzled to recall what works (photo@thebulletjournaladdict.com)

Keep self-care options on hand for when you need them but are too frazzled to recall what works. (photo@thebulletjournaladdict.com)

 

Track all your healthy habits to stay on top of your goals! Photo @bossgirlbujo/Instagram

Track all your healthy habits to stay on top of your goals! Photo @bossgirlbujo/Instagram

 

Sublimereflection.com has nailed weekly meal planning with this template!

Sublimereflection.com has nailed weekly meal planning with this template!

 

credit to @illustratedgrey-Via-instagram.com

Track meds, medical conditions and symptoms. credit to @illustratedgrey-Via-instagram.com

 

Stay on task with a healthy eating challenge like Whole30 or an Allergy Elimination Diet! credit @ashleytakestheworld/Instagram

Stay on task with a healthy eating challenge like Whole30 or an Allergy Elimination Diet!
credit @ashleytakestheworld/via Instagram

Do you Bullet Journal? What are some things you are tracking in your life these days? If you are curious about Bullet Journaling for health let me know and I’ll happily share more posts on the topic!

0 Comments/in Self-care, Tips - Lifestyle/Wellness, Tools /by Aimee Gallo, Vibrance Nutrition

Why So Much Hype About the Mediterranean Diet?

April 10, 2017
April 10, 2017

DIET_MEDITERRANEAN_ITALIAThe Mediterranean Diet is considered one of the most healthy diets for humankind. It has been well studied over decades and is considered among the best of eating methods due to evidence of increased protection against several diseases (Gotsis et al., 2015). A Mediterranean diet is a plant-based diet that is heavily focused on consumption of vegetables and high quality olive oil, moderate consumption of animal protein and minimal consumption of saturated fats and processed foods.

Studies indicate ‘a Mediterranean diet may help prevent type 2 diabetes’, can reduce heart disease by 79% in patients with established heart disease and appears to decrease the risk of several types of cancer by 13% (Esposito & Giugliano, 2014; Hyman, 2006; Schwingshackl & Hoffmann, 2015).

Mental health may also be protected. Suboptimal B-vitamin intake can elevate homocysteine thus decreasing synthesis of brain monoamines, contributing to mechanisms leading to depression (Sanchez-Villegas, Henriquez, Bes-Rastrollo, & Doreste, 2006). Ample B vitamins, in a highly bioavailable form, are available in a Mediterranean Diet and may protect against depression.

Children and adolescents following a Mediterranean-style diet can reduce their BMI, fat mass, glucose, triglycerides, LDL cholesterol, risk of asthma and increase HDL cholesterol (Rice et al., 2015; Velazquez-Lopez et al., 2014).

Comparatively, the Standard American Diet (SAD) seems to have the opposite affect on chronic disease due to a high intake of refined carbohydrates, such as those coming from French bread, corn syrup, and sugar. Both obesity and the prevalence of diabetes increase proportionately to the increase in consumption of refined carbohydrates (Gross, Li, Ford, & Liu, 2004).  A SAD is characterized by high intakes of processed grains, fatty meats and added sugars, coupled with low consumption of fruits and vegetables (Grotto & Zied, 2010). 

Regardless of what the data shows, creating healthful dietary habits isn’t always easy. A study examining older, rural-residing women found perceived barriers and family support affected the implementation of and adherence to healthy eating behaviors (Yates et al., 2012). Support from health practitioners via motivational sessions, patient materials, personal feedback about a patient’s goal-achievement, recipes, meal plans and shopping lists have been shown to boost compliance and long-term maintenance to a healthful diet (Garcia & Martinez-Gonzalez, 2008; Zazpe et al., 2008). We are wired to support one another and thrive under support. Integrating supportive systems as part of your health goals are a key means to achieving success.

Another study found socioeconomic and demographic factors affecting compliance in healthy eating (Henson, Blandon, & Cranfield, 2010).  It’s suggested that easy access to inexpensive food will encourage people to eat a Mediterranean Diet (Santomauro et al., 2014). Financial burdens and difficulty accessing the foods of the Mediterranean diet are important factors obstructing adherence. Effective strategies to overcome these obstacles are largely absent from research, however many small grassroots efforts to incorporate produce into low income areas have been attempted, with varying degrees of success.

Have you ever tried the Mediterranean Diet? Do you think such a diet would be a panacea or is there more to health promotion than just what we put on our plate?

 Resources:

Esposito, K., & Giugliano, D. (2014). Mediterranean diet and type 2 diabetes. Diabetes/metabolism Research and Reviews, 30 Suppl 1, 34-40. doi:10.1002/dmrr.2516

Garcia, I., & Martinez-Gonzalez, M. (2008). What Can Be Done to Increase Adherence to the Mediterranean Food Pattern? Journal of the American Dietetic Association, 1145-1145. doi:10.1016/j.jada.2008.04.012

Gotsis, E., Anagnostis, P., Mariolis, A., Vlachou, A., Katsiki, N., & Karagiannis, A. (2015). Health Benefits of the Mediterranean Diet An Update of Research Over the Last 5 Years. Angiology, 66(4), 304-318.

Gross, L. S., Li, L., Ford, E. S., & Liu, S. (2004). Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the united states: An ecologic assessment. The American Journal of Clinical Nutrition, 79(5), 774-779. Retrieved from http://search.ebscohost.com.uws.idm.oclc.org/login.aspx?direct=true&db=mdc&AN=15113714&site=eds-live

Grotto, D., & Zied, E. (2010). The standard American diet and its relationship to the health status of Americans. Nutrition in Clinical Practice, 25(6), 603-612.

Henson, S., Blandon, J., & Cranfield, J. (2010). Difficulty of healthy eating: A Rasch model approach. Social Science & Medicine, 701574-1580. doi:10.1016/j.socscimed.2010.01.037

Hyman, M. (2006). Clinical approaches to environmental inputs. In D.S. Jones & S. Quinn (Eds.) Textbook of functional medicine. (347-388). Gig Harbor: Institute for Functional Medicine.

Rice J.L., Romero K.M., Galvez Davilla R., Tarazona Meza C., Bilderback A., Williams D.L., … Hansel N.N. (2015). Association between adherence to the Mediterranean diet and asthma in Peruvian children. Lung. doi: 10.1007/s00408-015-9792-9.

Sanchez-Villegas, A., Henriquez, P., Bes-Rastrollo, M., & Doreste, J. (2006). Mediterranean diet and depression. Public Health Nutrition, 1104-1109.

Santomauro, F., Lorini, C., Tanini, T., Indiani, L., Lastrucci, V., Comodo, N., & Bonaccorsi, G. (2014). Adherence to mediterranean diet in a sample of tuscan adolescents. Nutrition, 30(11), 1379-1383 5p. doi:10.1016/j.nut.2014.04.008

Schwingshackl, L., & Hoffmann, G. (2015). Adherence to Mediterranean diet and risk of cancer: an updated systematic review and meta‐analysis of observational studies. Cancer medicine. (Printed online before publication), doi: 10.1002/cam4.539

Velazquez-Lopez R., Santiago-Diaz G., Nava-Hernandez J., Munoz-Torres A.V., Medina-Bravo P., & Torres-Tamayo M. (2014). Mediterranean-style diet reduces metabolic syndrome components in obese children and adolescents with obesity. BMC Pediatrics, 14 (175). doi: 10.1186/1471-2431-14-175

Yates, B. C., Pullen, C. H., Santo, J. B., Boeckner, L., Hageman, P. A., Dizona, P. J., & Walker, S. N. (2012). The influence of cognitive-perceptual variables on patterns of change over time in rural midlife and older women’s healthy eating. Social Science & Medicine, 75 (Part Special Issue: Challenges to changing health behaviours in developing countries), 659-667. doi:10.1016/j.socscimed.2012.01.001

 Zazpe, I., Sanchez-Tainta, A., Estruch, R., Lamuela-Raventos, R., Schröder, H., Salas-Salvado, J., . . . Martinez-Gonzalez, M. (2008). A Large Randomized Individual and Group Intervention Conducted by Registered Dietitians Increased Adherence to Mediterranean-Type Diets: The PREDIMED Study. Journal of the American Dietetic Association, 108(7), 1134-1144. doi:10.1016/j.jada.2008.04.011

0 Comments/in Uncategorized /by Aimee Gallo, Vibrance Nutrition

Fun Ways to Enjoy Leftover Easter Eggs

April 10, 2017
April 10, 2017

Delicious, Tummy-Rubbing Recipes for Leftover Easter Eggs

Dying Easter eggs is practically a must-do for any home with children. Once the fun is over, parents left with a dozen eggs or more that need to be painstakingly plowed through. Most people I know will make deviled eggs or egg salad, and honestly the same old recipe gets weary after awhile. I mean, how many egg salad sandwiches can you handle in a week?

I took it upon myself to scour the Internet for some exciting alternatives to the classics, and a couple of international dishes (Hello, Scotch eggs and Egg Curry!) to take your Easter leftovers to the next level. If you are from a child-free home I encourage you to try one of the deviled egg recipes at your next spring potluck or event – they are certain to please! Do you hate mayo? Try making your own (seriously; it’s easy and makes you realize everything you’ve eaten that was called mayo was a hideous lie). Is there no way on this green Earth you’ll even go there? No problemo – substitute greek yogurt or even avocado in any deviled egg recipe. Here are some choice recipes to try:

KimChi Bacon Deviled Eggs

Truffled Deviled Eggs

Smoked Salmon Deviled Eggs

Not into Deviled Eggs? Try these recipes on for size!

Paleo Scotch Eggs 

 

Spicy Egg Curry (use coconut oil instead of ‘refined oil’)

Egg Salad with Capers, Red Onions, Lemon and Dill (nix the bread and spread inside celery sticks or add a dollop onto lox laid atop a romaine lettuce leaf for a healthier choice)

 

Give one of these recipes a whirl this Easter and let me know what you think! If you have any fun ideas for leftover Easter Eggs do share! I’ll happily add them to this post and credit you your brilliance!

 

0 Comments/in Recipe-Side Dish, Recipe-Snack, Recipe-Spring, Recipe-Summer /by Aimee Gallo, Vibrance Nutrition
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A Vibrant Life

I've studied nutrition and fitness from a variety of experts for over 20 years. In this time I've come to understand that no diet, nor exercise plan, is right for every body. Your body has a unique set of needs, and by listening and exploring, you and I can learn the language of your body and begin giving it what it needs, so that greater energy, vibrancy, health and happiness can be yours!

A healthy body is a platform for an abundant, vibrant life. It's all yours for the taking. Are you ready for it?

-Aimee

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Aimee Gallo
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