Spot Reduction is a Myth…Quality Results Take Consistency and Patience!

Admin — Fri, 01 Jan 2021 17:27:41 +0000

Health Trumps Wealth has a free diet guide that will teach you how to count macronutrients for a stress-free and effective dieting system. Counting macronutrients, as opposed to a strict calorie counting diet, has been shown to:

Reduce cardiovascular stress and risk of disease
Mediate positive effects of nutrition on health and aging
Maintain LEAN body mass, while reducing fat
Maintain better satiety and mental health compared to calorie counting

Check out these resources below for to learn how you can diet and count macronutrients to achieve the body composition of your dreams:

https://www.canr.msu.edu/news/using_macronutrients_to_achieve_fitness_and_health_goals

https://www.healthline.com/nutrition/how-to-count-macros

https://www.prevention.com/weight-loss/diets/a19804935/macros-diet/

https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/

Carreiro AL, Dhillon J, Gordon S, et al. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016;36:73-103. doi:10.1146/annurev-nutr-121415-112624

Solon-Biet SM, Mitchell SJ, de Cabo R, Raubenheimer D, Le Couteur DG, Simpson SJ. Macronutrients and caloric intake in health and longevity. J Endocrinol. 2015;226(1):R17-R28. doi:10.1530/JOE-15-0173

Solon-Biet SM, McMahon AC, Ballard JW, et al. The ratio of macronutrients, not caloric intake, dictates cardiometabolic health, aging, and longevity in ad libitum-fed mice [published correction appears in Cell Metab. 2020 Mar 3;31(3):654]. Cell Metab. 2014;19(3):418-430. doi:10.1016/j.cmet.2014.02.009

Minerals and Why They Matter

Admin — Mon, 06 Apr 2020 19:10:12 +0000

This post aims to give an overview of what minerals are, and how the human body utilizes them when we (ideally) consume them in the required quantities. This post is Part 2 of the Diet and Nutrition overview, and the next in line after the Vitamins post, which you can access by clicking HERE.

To start off this post, the video below highlights the differences between vitamins and minerals. Quite often, people get the two confused, and although they are both equally important for the human body to function at its best state, there are some key differences.

Major Minerals Required By The Human Body

Calcium: Needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells
Sources: Dairy products, eggs, canned fish with bones (salmon, sardines), green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon

This is pure calcium

Phosphorous: A component of bones (see apatite), cells, in energy processing, in DNA and ATP (as phosphate) and many other functions
Sources: Red meat, dairy foods, fish, poultry, bread, rice, oats

This image shows some forms of phosphorous. The human body primarily utilizes apatite

Potassium: A systemic electrolyte and is essential in co-regulating ATP with sodium
Sources: Sweet potato, tomato, potato, beans, lentils, dairy products, seafood, bananas, prune, carrot, orange

Pearls of potassium are shown above

Sodium: A systemic electrolyte and is essential in co-regulating ATP with potassium
Sources: Table salt (sodium chloride), sea vegetables (seaweed, kelp, algae), milk, and spinach

Sodium in its pure form is a very reactive element

Magnesium: Required for processing ATP and for bones
Sources: Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado

Magnesium is the ninth most abundant element in the world

The following list of minerals needed for the human body’s optimal function are considered “trace elements.” The concentration of these trace elements in human tissue is far less than the concentration of the essential major minerals. According to Dr. Osamu Wada’s 2004 paper (Source 4 for further inquiry, definitely recommend checking this out) in the Japan Medical Association Journal, various epidemiological studies have suggested the possibility that trace element deficiencies are associated with a reduced anti-oxidant potential in organisms (which is believed to possibly underlie the onset of cancer and atherosclerosis), accelerated aging, developmental retardation in children, and an increased incidence of abnormal pregnancies, immunological abnormalities, and lifestyle-related diseases. Now what does this mean for you as the reader? Having an adequate intake of trace minerals in your diet, and supplementing them if not, is crucial to maintaining health as one ages and to reduce the risk of developing debilitating diseases down the line! Imagine being unable to care for your loved ones because of some neglected minerals in an earlier portion of your life….that’s pretty scary to me.

Sulfur: Essential component of all living cells.
Sources: Garlic, onions, eggs, and protein-rich foods

This is pure sulfur. You may be familiar with its rather repulsive smell

Iron: Required for proper functioning of proteins and enzymes, hemoglobin being a notable one
Sources: Meat, seafood, nuts, beans, dark chocolate

This chart shows the general overview of iron metabolism in humans. Iron, although a trace mineral, is essential for energy production. Without it, you’d be dead

Chlorine: Needed for production of stomach acid, and for cellular transport mechanisms
Sources: Iodized salt

This is chlorine in gaseous form. It’s also found in swimming pools, and is a very reactive element…

Cobalt: Necessary component of vitamin B12 and plays a very important role in forming amino acids, some proteins in nerve cells, and in creating crucial neurotransmitters
Sources: Fish, nuts, leafy green vegetables, cereals, and oats

Cobalt is a key molecule in Vitamin B12. Deficiencies cause harmful metabolic issues

Copper: Key component of proteins involved in electron transport and redox reactions, and in oxygen transport (within blood for example)
Sources: Liver, seafood, oysters, nuts, seeds, whole grains, legumes

This image shows a selection of copper-rich foods

Zinc: Second most abundant trace mineral, after iron, and appears in almost all enzymes. Critical for RNA and DNA metabolism, and testosterone production
Sources: Oysters, red meat, poultry, nuts, whole grains, dairy products

This image shows the effects of zinc excess and zinc deficiency

Manganese: Key component of various enzyme systems involved in macronutrient metabolism, bone formation, and free radical defense systems
Sources: Grains, legumes, seeds, nuts, leafy vegetables, tea, coffee

Excessive manganese intake leads to a neurodegenerative disease called manganism, with symptoms like those of Parkinson’s disease

Molybdenum: Crucial component of enzymes that metabolize sulfur-containing amino acids, drugs and various toxins
Sources: Legumes, whole grains, nuts

An interesting fact is that molybdenum does not occur naturally as a free metal on Earth. Mo is also commonly found in bacteria, where it’s used to break down Nitrogen

Iodine: Critical to proper functioning of the endocrine, digestive, and reproductive systems
Sources: Seaweed (kelp or kombu), grains, eggs, iodized salt

Iodine is essential to proper functioning of the the thyroid system. Consumption issues lead to hormone imbalances, which are harsh to deal with

Selenium: Crucial to proteins involved in thyroid hormone metabolism, reproduction, DNA synthesis, and protection from oxidative damage and infection
Sources: Brazil nuts, seafoods, organ meats, meats, grains, dairy products, eggs

This picture shows selenium in amorphous forms

This cool infographic below shows reference ranges for mineral concentrations in the human body. Are your levels proper?

Sources:

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