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Do you freak out at the thought of juice? ⁣ ⁣

Do you freak out at the thought of juice? ⁣
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It's such an evil word these days. ⁣
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I love small amounts of nutritious juices; fruit or veggie. ⁣
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My dietitian peers be like: ⁣
"juice has way too much sugar"....."there's no fiber"....."it's essentially sugar-water" ⁣
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But then on the other hand they'll say: ⁣
"there are no good foods or bad foods"...."all foods fit"...."balance, variety & moderation"...."a celebration without cake? who taught you that hate speech?" ⁣
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Well, I'll let them sit with that and figure it out.⁣
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One of my favourite juice is a blend of root vegetables (beet, carrot), with some extra sweetness to blunt any bitterness from said root vegetables like apple & a hit of heat/spice such as ginger. ⁣
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I love to wash down a handful of nuts such as almonds, walnuts. pumpkin seeds, a Brazil nut, or cashews with a gorgeous juice such as this one. ⁣
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The fat in the nuts significantly increases the carotenoids and other fat-soluble phytochemicals in the juice. ⁣
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But then, I'm over-thinking this. This is just a damned tasty mid-afternoon snack. ⁣

Protein is one of the best 'anti-aging' nutrients $Protein is one of the best 'anti-aging' nutrients out there. ⁣ ⁣ Aging, or getting older, is just a fact of life. ⁣ ⁣ As we age, we face an increased risk of chronic diseases, infections & can face hospitalization due to illness and/or surgeries, again just a fact of life. ⁣ ⁣ During these stressful times, and the aging process itself, bodies of older adults process protein less efficiently & need more of it to maintain muscle mass & strength, as well as bone health & other essential physiological functions. ⁣ ⁣ As we age, we also experience age-related muscle loss, 𝗮.𝗸.𝗮. 𝘀𝗮𝗿𝗰𝗼𝗽𝗲𝗻𝗶𝗮. Even healthy seniors need more protein than when they were younger to help preserve muscle mass (PMID 24427440). ⁣ ⁣ Unfortunately, up to 𝗼𝗻𝗲-𝘁𝗵𝗶𝗿𝗱 of older adults don't eat an adequate amount of high-quality protein due to various factors such as: ⁣ - reduced appetite ⁣ - dental issues making chewing difficult ⁣ - impaired taste ⁣ - swallowing problems ⁣ - limited financial resources ⁣ - a lack of knowledge/education on the central role of protein in healthy aging ⁣ ⁣ A major, yet underappreciated impact of not eating enough protein is its effect on 'functional status', or the ability to perform 'ADLs' (activities of daily living). ⁣ ⁣ A 2018 study that followed 2900 adults over 23 years found that those who ate the most protein [92 g/d] were 30% 𝗟𝗘𝗦𝗦 likely to become functionally impaired compared to those who ate the least [64 g/d] (PMID 30247514). ⁣ ⁣ Another study from 2017 found those who consumed the least amount of protein were 𝗧𝗪𝗜𝗖𝗘 as likely to have difficulty walking/climbing steps compare to those who at the most [> 1 g/kg body weight) (PMID 30382594). ⁣ ⁣ While getting enough protein cannot prevent age-associate muscle loss completely, it can slow it down; not eating enough is a contributing factor causing older adults to lose muscle faster which often leads to falls, fractures & impaired mobility. ⁣ ⁣ Adequate protein is best paired with resistance activity, ore on this later. ⁣$

The carrot (Daucus carota) is a common root vegeta

The carrot (Daucus carota) is a common root vegetable. ⁣
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It's crunchy, tasty, & highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, & antioxidants (PMID 23572822). ⁣
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Carrots are found in many colors, including yellow, white, orange, red, and purple. ⁣
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Orange carrots get their bright colour from beta carotene, an pigment (phytochemical), some of which your body converts into vitamin A. ⁣
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While carrots are promoted as a good source of vitamin A, they technically don't contain any retinal/retinol so this is a misnomer. ⁣
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The gene (BCMO1) responsible for converting beta-carotene into vitamin A performs less than optimally in an estimated 20-25% of population; a.k.a. they have a genetic mutation making them poor converters. ⁣
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As such, they're at a greater risk of suboptimal vitamin A status which could lead to a functional deficiency meaning they're simply not reaping all the benefits that vitamin A has to offer. ⁣
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Bummer. ⁣
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The solution? Include foods rich in pre-formed vitamin A (retinol etc). ⁣
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Nevertheless, carrots are still a kick-ass vegetable & beta-carotene has heaps of health benefits. ⁣
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Other plant compounds of interest that carrots contain include: ⁣
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𝗔𝗹𝗽𝗵𝗮-𝗰𝗮𝗿𝗼𝘁𝗲𝗻𝗲 ⁣
Also an antioxidant, some of which can be converted to vitamin A too. ⁣
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𝗣𝗼𝗹𝘆-𝗮𝗰𝗲𝘁𝘆𝗹𝗲𝗻𝗲𝘀 ⁣
These recently identified carotenoids may help to protect against various cancers (PMID 23572822, 22263789, 21864090). ⁣
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𝗔𝗻𝘁𝗵𝗼𝗰𝘆𝗮𝗻𝗶𝗻𝘀 ⁣
Like dark purple & blue berries, red & purple carrots contain anthocyanins too & off the same benefits (PMID 29721509, 26424400). ⁣
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𝗣𝗼𝗹𝘆𝗽𝗵𝗲𝗻𝗼𝗹𝘀 ⁣
Chlorogenic & caffeic acid which are potent molecules that protect cells from damage (PMID 23613033). ⁣
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𝗘𝗮𝘁𝗶𝗻𝗴 ⁣
When it comes absorbing the compounds in carrots, they're absorbed best when cooked & eaten with some fat (carrots & butter anyone?). ⁣
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Raw carrots good too; who doesn't prefer those in a salad? So get both but try not to just eat raw veggies. ⁣

Ever heard of vitamin K2? ⁣ ⁣ Most haven't he $Ever heard of vitamin K2? ⁣ ⁣ Most haven't heard of it which is too bad. K2 hasn't enjoyed the spotlight like vitamin D3 has (even though we still have a long way to go where D3 is concerned). ⁣ ⁣ But if there's one nutrient you need to know about, it's vitamin K2. ⁣ ⁣ Why? ⁣ ⁣ Because this vitamin is rare in most modern diets & because you're not getting enough of it. ⁣ ⁣ While there's much more on this topic than can fit in an IG post, you'll have to settle with knowing that K1 (found in plants) 𝙄𝙎 𝙉𝙊𝙏 the same as K2 (found in plant & animal foods). ⁣ ⁣ While there are several forms of vitamin K, they all help to activate (turn on, a.k.a. carboxylate) different proteins/enzymes in your body, each with unique functions. ⁣ ⁣ K2 activates two proteins of interest: ⁣ ⁣ 𝗢𝘀𝘁𝗲𝗼𝗰𝗮𝗹𝗰𝗶𝗻 ⁣ A protein-hormone found in bone & dentin/teeth. With enough K2, osteocalcin can do its job of moving calcium into those tissues optimally & support collagen production helping to maintain bone density, reducing fractures & supporting tooth enamel (PMID 23525894). ⁣ ⁣ 𝗠𝗮𝘁𝗿𝗶𝘅 𝗚𝗹𝗮 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 (𝗠𝗚𝗣) ⁣ A protein found in blood vessels, muscle, ligaments, tendons & skin, K2-activated MGP helps to bind to calcium & prevent it from building up in soft tissues like blood vessels, reducing atherosclerosis (in your heart, kidneys & other organs) (PMID 22516724). ⁣ ⁣ Vitamin K2 supports healthy skin, improves metabolic health, reduces risk of some cancers & varicose veins, supports brain health & sport performance via better cardiac output. ⁣ ⁣ Magnesium and vitamins D3 & K2 work together; don't focus on any one at the expense of the others. ⁣ ⁣ 𝗥𝗲𝗾𝘂𝗶𝗿𝗲𝗺𝗲𝗻𝘁𝘀 ⁣ There's no RDA for K2 at this time. Most (~80%) of benefits are seen with the first 100 mcg; estimates of 90-95% of vitamin K dependent enzymes are activated with 200 mcg/d. ⁣ ⁣ 𝗕𝗲𝘀𝘁 𝗳𝗼𝗼𝗱 𝘀𝗼𝘂𝗿𝗰𝗲𝘀: ⁣ Natto, goose liver pate, hard & soft cheese, & goose leg. ⁣$

A little grilled salmon (or trout) does a body goo

A little grilled salmon (or trout) does a body good. ⁣
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You know its long-chain omega-3 fats EPA, DPA & DHA are good for your brain & eyes (retina), play a role in supporting moods, cognition, & modulating inflammation but did you know that omega-3s (EPA, DPA & DHA, not ALA) are good for your lungs too? ⁣
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It's true. ⁣
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Omega 3 fatty acids make their way into the membranes of cells (as part of the "phospholipid bilayer"). There, they serve as a precursor to other molecules that temper, curb, & modulate inflammation. ⁣
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By preventing inflammation from getting out of control, omega-3s can help to prevent damage to lung tissue that's seen in respiratory illness, bronchitis, pneumonia, COPD & influenza. ⁣
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Looking specifically at Interstitial Lung Disease, having higher levels of DHA was associated with a lower risk of hospitalization & death due to fewer lung abnormalities (PMID 32803215). ⁣
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Growing evidence suggests that getting enough omega-3s during pregnancy & early life can impact the development of asthma in children too. ⁣
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The goal is not to try and increase your intake of omega-3s after you experience lung distress - that's like the old adage "closing the barn door after cows have left". ⁣
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Rather, increasing the amount of omega-3 in your lung cells AHEAD of time is the best defense. ⁣
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#proactive ⁣
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You can do this by eating omega-3 rich foods like fish, seafood, omega-3 enriched eggs, or by taking supplements. ⁣
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While not routinely measured, you can find out if you're hitting the mark by getting your Omega 3 Index tested. You can google how to get one in your area but research shows it takes about 2000 mg of EPA & DHA combined to achieve an Omega 3 Index of 8% in 97% of the population; a value where most of the benefits start to 'kick in'. ⁣
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Are you getting enough omega-3s? ⁣

Ashwagandha is one of the most important herbs in

Ashwagandha is one of the most important herbs in Ayurveda medicine based on Indian principles of natural healing. ⁣
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Used for over 3000 years to relieve stress, increase energy levels & improve concentration. ⁣
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This isn't wishful thinking. There's lots of research to backup the health claims of this herb & the bioactive compounds it contains. ⁣
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A few things ashwagandha has been shown to do include: ⁣
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𝗥𝗲𝗱𝘂𝗰𝗲 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 ⁣
Human studies have shown it to reduce blood sugar in both those with & without diabetes (PMID 23125505, 24014929). ⁣
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𝗟𝗼𝘄𝗲𝗿 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝗹𝗲𝘃𝗲𝗹𝘀 ⁣
Cortisol is known as the stress hormone; chronically elevated levels can increase fat storage in the abdomen. Ashwagandha has been shown to lower cortisol levels (PMID 23439798, 19789214). ⁣
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𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝘁𝗼𝗹𝗲𝗿𝗮𝗻𝗰𝗲 𝘁𝗼 𝘀𝘁𝗿𝗲𝘀𝘀 & 𝗮𝗻𝘅𝗶𝗲𝘁𝘆 ⁣
Ashwagandha is best known as an adaptogen; it helps to lower the impact of stress on the body including blocking the stress pathway in the brain and, in some studies, reduce symptoms up to 69% in those with stress & anxiety disorders (PMID 23439798, 21407960). ⁣
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𝗠𝗮𝘆 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗼𝗳 𝗱𝗲𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 ⁣
Emerging evidence shows promise where depression is concerned. A 60 day study found a reported 79% reduction in severe depression vs a 10% increase with placebo (PMID 23439798) ⁣
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𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝘁𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 𝗹𝗲𝘃𝗲𝗹𝘀 ⁣
Ashwagandha supplements can increase testosterone levels & improve reproductive health (PMID 19789214, 19501822, 26609282). ⁣
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𝗠𝗮𝘆 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗺𝘂𝘀𝗰𝗹𝗲 𝗺𝗮𝘀𝘀 & 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 ⁣
In several studies, those who took the herb had improved body composition & increased strength (PMID 21170205, 26609282). ⁣
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Where supplements are concerned, if you want to give ashwagandha a try, be sure to buy a standardized product to ensure you're getting an effective amount of the bioactive compound/phytochemical 𝙬𝙞𝙩𝙝𝙖𝙣𝙤𝙡𝙞𝙙𝙚𝙨. ⁣
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As well, effects don't happen over night but rather increase over time; e.g. 30-60 days. ⁣
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So. Have you heard of, or tried ashwagandha? Share your experience! ⁣

Getting more veggies is easy breezy really. ⁣
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Roasting is one of the easiest ways to get more plants into your daily fare. ⁣
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Roots vegetables, but others as well such as Brussels sprouts, asparagus, bell peppers etc can be used too. ⁣
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They make a tasty side dish or used as leftovers. Yes, to reheat but I love cold roasted veggies added to my salads...they had a great texture that I love but I know, they're not for everyone. ⁣
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When I roast vegetables, I just lube them up with some olive oil, add salt and herbs, and hit them with high heat...400-425 F or 204-220 C and cook until soft, 40 minutes or so. ⁣
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I love me some roasted parsnips - you? ⁣

A study in the journal 𝘕𝘶𝘵𝘳𝘪𝘦𝘯𝘵𝘴 (PMID 33572045) found that having a lower level of 𝘇𝗶𝗻𝗰 in the blood is associated with poorer outcome in patients with COVID-19. ⁣
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This was a retrospective analysis of symptomatic patients in a university hospital in Barcelona. ⁣
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Data on demographics, pre-existing chronic conditions, lab indices & treatment were collected. ⁣
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Severity of COVID was assessed on admission & fasting plasma zinc levels were routinely taken all patients admitted to the COVID unit. ⁣
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Researchers found that patients with low zinc levels (43 mcg/dl) had a 21% mortality rate compared with 5% in those with healthy zinc levels (63.1 mcg/dl). ⁣
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Time to recovery was also shortened in those with robust blood zinc levels; about 3x less (e.g. they recovered much quicker). ⁣
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The authors concluded that zinc blood levels could help predict the outcome of COVID patients. ⁣
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This is amazing but not surprising. Zinc has long been known to have direct anti-viral properties, is anti-inflammatory & zinc is directly involved in immune system function. ⁣
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Also, other research (PMID 21079686) has shown zinc to inhibit replication of various RNA viruses, including other coronaviruses. ⁣
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This builds on evidence to date that: ⁣
- zinc deficiency contributes to death from a range of infectious diseases ⁣
- zinc supplementation can reduce mortality from infectious diseases ⁣
- zinc is needed for the maintenance of barrier defenses thereby helping to reduce the penetration of viruses in the first place & so much more. ⁣
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What is needed are some randomized zinc supplement trials to see what impact zinc may have on viral infection progression & other outcome measures. ⁣
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Given that we don't store zinc like we do other minerals, that many don't get enough zinc (per diet studies), chronic diseases that increase the risk for zinc deficiency & its central role in immunity, I for one have included zinc as a nutrient of interest in my nutritional toolkit - have you? ⁣

I love a good tuna poke ("poh-kay") bowl - you? ⁣
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Doing a little digging, poke literally means "to cut crosswise into pieces". ⁣
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According to hawaiioceanproject.com, it’s believed that poke was first prepared by native Polynesians centuries before Western travelers arrived on the islands. ⁣
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Initially, it was made with raw reef fish, seasoned with sea salt and seaweed, and combined with crushed candlenut. ⁣
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Salting of the fish was for both flavor and more importantly, preserving the fish. ⁣
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Most historians agree that it wasn’t until the 1960’s and ’70s, that the name “poke” was given to the dish we currently recognize as poke. ⁣
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The naming of poke coincided with ahi tuna becoming more readily available. Ahi’s bright pink hue was far more aesthetically pleasing than dull, grey reef fish and it tasted better. ⁣
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Who knew? Not me... ⁣

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