Healthy Diet Archives - Clardoon Health

Posted on: October 14, 2024September 7, 2024

Protein at Breakfast: A Simple Way to Boost Muscle Health

Protein is a hot topic, and for good reason. It plays a crucial role in our overall health, helping with everything from athletic recovery to appetite regulation, muscle preservation as we age, and more. But one common question keeps popping up: Does eating more protein at breakfast offer specific benefits?

Before we dive into a recent study that investigates this question, let’s recap some general protein guidelines:

How much protein do we need? Most people benefit from consuming around 1.2 to 2.2 grams of protein per kilogram of body weight. If you’re very active, trying to gain muscle, or over 65, aim for the higher end of that range. Another simple way to ensure you’re getting enough is to include one to two palm-sized portions of lean protein in each meal.
Animal vs. plant-based protein: Don’t get too hung up on the source. While animal proteins are slightly more bioavailable, what really matters is that you eat enough protein from sources you enjoy, digest well, and that align with your personal values.

Now, let’s find out if timing matters—specifically, if eating more protein at breakfast makes a difference in muscle mass, strength, and synthesis.

The Study: Protein Timing and Muscle Health

The research reviewed scientific papers focusing on how protein intake impacts muscle mass, strength, and muscle protein synthesis (the process your body uses to build muscle).

Participants included adults of various ages, and the study explored how having a high-protein breakfast might influence:

Muscle Mass
Muscle Strength
Muscle Protein Synthesis

The motivation behind this focus is that breakfast typically contains the least protein of any meal, regardless of age. Most people tend to consume more protein—and more calories—later in the day. However, some studies suggest that spreading protein intake more evenly throughout the day could be more beneficial for muscle maintenance and growth.

What the Research Found

Here’s what the researchers discovered:

Higher Protein Breakfasts: Having a protein-rich breakfast was linked with greater lean muscle mass in both younger and older adults.
Muscle Strength: The evidence was less clear when it came to muscle strength. Some studies showed a link between high-protein breakfasts and better strength, particularly in middle-aged women, while others found no significant associations.
Muscle Protein Synthesis: As with strength, the impact on muscle protein synthesis was inconclusive.

Limited evidence also indicated that spreading protein intake evenly across meals might help in maintaining muscle mass. For older adults, in particular, starting the day with a protein-packed breakfast could be a simple strategy to support muscle health and potentially prolong independent living.

Takeaways for Everyday Life

Kickstart Your Protein Intake Early: Getting a good dose of protein in the morning can set you up for success. A former coach from Precision Nutrition, Krista Schaus, had a handy tip: aim for 50 grams of protein before noon. Here’s why this approach is so effective:

It makes protein a priority from the start, often leading to healthier breakfast choices.
You gain psychological momentum—you’ve made a healthy decision early on, which can set a positive tone for the rest of your day.
You feel more energised and less likely to reach for that sugary coffee mid-morning.
Even if the rest of your meals don’t go as planned, you’ve already made significant progress toward your daily protein goal.

Have Protein-Rich Options Ready: If you want to make the most of your morning protein intake, it helps to have some high-protein breakfasts in your arsenal. Think about options like:

Super Shakes: Blend protein powder with fruits and veggies for a quick, nutrient-dense start.
Eggs: Scrambled, boiled, or poached, eggs are a versatile and affordable protein source.
Greek Yoghurt: Mix it with nuts, seeds, or fruit for added texture and nutrients.
Overnight Oats: Combine oats with milk, yoghurt, and protein powder; leave it in the fridge overnight for a ready-to-go breakfast.
Tofu Stir-Fry: Pan-fry tofu with some veggies for a protein-packed plant-based breakfast.
Cottage Cheese: Enjoy it with fresh fruit or savoury toppings.

Keep a list of protein-rich foods you enjoy, that are accessible, and that fit your budget. This way, you can easily incorporate them into your meals and snacks, making it easier to hit your protein targets each day.

What You Need to Remember

While more research is needed to fully understand the timing of protein intake, having a high-protein breakfast seems to offer several benefits, particularly for muscle mass maintenance. Starting your day with protein can help you hit your nutritional goals and set a positive tone for the rest of your day. So, consider loading up on protein at breakfast—it might just be the boost your muscles need.

Ready to take your protein intake to the next level? Consider USANA Nutrimeals as a great option for meeting your protein needs. For tailored advice, schedule a Discovery Call to discuss which products will best support your health objectives.

References:

How important is protein at breakfast?. Precision Nutrition.

Inn-Kynn Khaing, Tahara Y, Odgerel Chimed-Ochir, Shibata S, Kubo T. Effect of breakfast protein intake on muscle mass and strength in adults: a scoping review. Nutrition Reviews. 2024 Jan 14;

Hudson JL, Bergia RE, Campbell WW. Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients. 2020 May 16;12(5):1441.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, et al. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. The Journal of Nutrition. 2014 Jan 29;144(6):876–80.

Schoenfeld, Brad Jon, and Alan Albert Aragon. 2018. How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution. Journal of the International Society of Sports Nutrition 15 (February): 10.

Posted on: September 16, 2024September 7, 2024

Can Cutting Calories Slow Down Ageing?

When it comes to our health, the microscopic telomeres, those tiny caps at the end of chromosomes, hold a surprisingly significant role. Think of them as the protective plastic tips on your shoelaces that prevent fraying—except, in this case, they safeguard your DNA from deteriorating over time.

Since the late 20th century, scientists have observed that telomeres naturally shorten as we age. This decline isn’t straightforward; it accelerates early in life before tapering off in middle age. However, recent research has uncovered a link between chronic inflammation—often a consequence of obesity—and accelerated telomere shortening, suggesting a faster biological ageing process. Interestingly, weight loss appears to counteract this effect by slowing down the rate of telomere decline.

Enter the CALERIE 2 study, which sought to explore another facet: the impact of calorie restriction (CR) on telomere length.

Diving into CALERIE 2

To understand the effects of CR, researchers recruited 175 participants who completed the two-year experiment. These individuals, with an average BMI of 25.2 at the start, were not obese but volunteered to reduce their calorie intake by 25% for the first year, followed by a year of weight maintenance.

During this rigorous study, about two-thirds of the participants adhered to the CR regimen, while the remainder continued with their usual diet.

What Did the Study Reveal?

The findings were somewhat surprising and contradictory. Initially, those who cut the most calories experienced the greatest shortening of telomere length over the first 12 months—a result contrary to expectations. However, during the subsequent maintenance phase, both the CR group overall and those who had initially cut more calories showed less telomere shortening compared to the control group.

These results were validated through multiple measurement techniques, including assessments of DNA damage and direct telomere length measurements. Despite the initial accelerated decline observed in the CR group, the overall telomere reduction after 24 months was comparable between the CR and control groups, albeit achieved at a different pace.

Key Insights

Understanding the Stress of Calorie Restriction: Cutting calories isn’t just about shedding pounds; it’s a stressor that impacts various bodily functions beyond fat stores. Muscles, bones, organs, hormones, and the immune system all feel the effects. It’s logical that telomeres, tasked with protecting DNA integrity, might react by shortening initially under such conditions. However, stabilisation during the maintenance phase suggests the body’s adaptability to a reduced energy supply.
Navigating the Uncertainty: While CR has shown promising longevity benefits in laboratory animals, its application to human health remains uncertain. Unlike controlled experiments with lab animals, human life is unpredictable, exposed daily to environmental factors and genetic predispositions. For many, the challenge lies not in extreme calorie cutting but in maintaining a balanced diet that sustains current weight and activity levels.

Moving Forward

In the end, the best approach might be to strive for moderation and mindfulness in eating habits while acknowledging that telomere health, like life itself, can often surprise us. As we continue to unravel the complexities of ageing and nutrition, one thing remains clear: nurturing our bodies with balanced, nutritious food and a healthy lifestyle is key to supporting overall well-being. For tailored guidance on how to achieve this, schedule a free consultation with a health coach today.

References:

Telomeres, aging, and calorie restriction. Precision Nutrition.

Ye, Qiaofeng, Abner T. Apsley, Laura Etzel, Waylon J. Hastings, John T. Kozlosky, Cade Walker, Sarah E. Wolf, and Idan Shalev. 2023. “Telomere Length and Chronological Age across the Human Lifespan: A Systematic Review and Meta-Analysis of 414 Study Samples Including 743,019 Individuals.” Ageing Research Reviews 90 (September): 102031.

Welendorf, Caroline, Carolina Ferreira Nicoletti, Marcela Augusta de Souza Pinhel, Natália Yumi Noronha, Bruna Morais Faleiros de Paula, and Carla Barbosa Nonino. 2019. “Obesity, Weight Loss, and Influence on Telomere Length: New Insights for Personalized Nutrition.” Nutrition 66 (October): 115–21.

Hastings, Waylon J., Qiaofeng Ye, Sarah E. Wolf, Calen P. Ryan, Sai Krupa Das, Kim M. Huffman, Michael S. Kobor, et al. 2024. “Effect of Long-Term Caloric Restriction on Telomere Length in Healthy Adults: CALERIETM 2 Trial Analysis.” Aging Cell, March, e14149.

Rochon, James, Connie W. Bales, Eric Ravussin, Leanne M. Redman, John O. Holloszy, Susan B. Racette, Susan B. Roberts, et al. 2011. “Design and Conduct of the CALERIE Study: Comprehensive Assessment of the Long-Term Effects of Reducing Intake of Energy.” The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 66 (1): 97–108.

Das, Sai Krupa, Susan B. Roberts, Manjushri V. Bhapkar, Dennis T. Villareal, Luigi Fontana, Corby K. Martin, Susan B. Racette, et al. 2017. “Body-Composition Changes in the Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy (CALERIE)-2 Study: A 2-Y Randomized Controlled Trial of Calorie Restriction in Nonobese Humans.” The American Journal of Clinical Nutrition 105 (4): 913–27.

Posted on: August 26, 2024August 26, 2024

Anthocyanins Explained: Benefits and Sources for Your Diet

Ever wondered about the secret superheroes of nutrition with less-than-appetising names? Enter anthocyanins, the focus of this exploration. Despite sounding more like industrial chemicals than natural pigments, anthocyanins are the compounds that give vibrant foods like blueberries and strawberries their eye-catching colours.

Anthocyanins belong to the flavonoid family, a group of plant-based chemicals that, despite their misleading name, aren’t biological weapons but rather essential molecules that support our health and longevity.

So, beyond their peculiar name, let’s dive into anthocyanins: what they are, where they’re found, and how they can help combat or alleviate metabolic disorders, as revealed by recent research.

Understanding Anthocyanins

Ever wondered how plants protect themselves from the sun’s harmful rays? Anthocyanins act as natural sunscreens, imparting rich red, blue, and purple hues to fruits and vegetables.

The highest concentrations of anthocyanins are found in raspberries, blackberries, cherries, plums, cranberries, pomegranates, and chokeberries. Blueberries and strawberries also boast significant anthocyanin content. Among vegetables, anthocyanins are abundant in eggplant, red cabbage, purple cauliflower, purple carrots, and beets. Starchy sources like purple corn, purple yams/sweet potatoes, purple potatoes, black beans, and red kidney beans are also excellent sources.

Health Benefits of Anthocyanins

According to recent findings, anthocyanins offer promising benefits in addressing metabolic syndrome—a combination of conditions including abdominal obesity, high blood pressure, high blood sugar, and abnormal blood lipids. Left untreated, these conditions can significantly increase the risk of heart disease and type 2 diabetes.

Research suggests that anthocyanins provide a range of cardiovascular and metabolic benefits, including:

- Prevention of arterial plaque formation
- Reduction in blood pressure
- Inhibition of blood clot formation
- Anti-inflammatory properties
- Increase in HDL (high-density lipoprotein) cholesterol levels
- Reduction in LDL (low-density lipoprotein) and total cholesterol levels
- Enhancement of antioxidant capacity

If these benefits sound appealing, here’s where you can find significant anthocyanin concentrations in your diet.

Why Do Anthocyanin Levels Vary?

Similar to humans, foods are products of their environment. Factors like growing conditions, harvest timing, and post-harvest handling can influence the nutrient content of fruits and vegetables. Additionally, the form of the food—whether whole, juiced, powdered, or processed—can affect anthocyanin levels.

Addressing Abdominal Fat

Excess visceral adipose tissue, which accumulates around internal organs, is a known risk factor for metabolic disorders. While animal studies suggest that anthocyanins may help reduce abdominal fat and overall body weight, evidence in humans remains inconclusive. However, observational studies indicate that increased consumption of anthocyanin-rich foods like blueberries and strawberries is associated with less weight gain over time among large study populations.

Key Takeaways

Embrace a Diverse Diet: While anthocyanins offer significant nutritional benefits, remember that a balanced diet should include a variety of nutrient-dense foods, including colourful fruits and vegetables rich in anthocyanins.
Exercise Caution with Supplements: Exercise Caution with Supplements: Unlike essential vitamins and minerals, anthocyanins do not have a recommended daily allowance (RDA) because deficiency is not a concern. While supplements and processed forms of anthocyanin-rich foods exist, whole foods are generally recommended for maximising health benefits. Moreover, when choosing supplements, partner with a supplement brand you can trust.

As research continues to uncover the potential health benefits of anthocyanins, incorporating these colourful nutrients into your diet can contribute to improved overall health and well-being.

If you have specific health concerns or need guidance on incorporating anthocyanin-rich foods into your diet, consider consulting with a nutritionist or healthcare provider. They can provide tailored advice based on your individual health needs and goals.

References:

What anthocyanins can do for metabolic health. Precision Nutrition.

Godyla-Jabłoński, Michaela, Ewa Raczkowska, Anna Jodkowska, Alicja Zofia Kucharska, Tomasz Sozański, and Monika Bronkowska. 2024. “Effects of Anthocyanins on Components of Metabolic Syndrome-A Review.” Nutrients 16 (8).

Manolescu, Bogdan Nicolae, Eliza Oprea, Magdalena Mititelu, Lavinia L. Ruta, and Ileana C. Farcasanu. 2019. “Dietary Anthocyanins and Stroke: A Review of Pharmacokinetic and Pharmacodynamic Studies.” Nutrients 11 (7).

Kristamtini, Kristamtini, and Endang Wisnu Wiranti. n.d. “Total Anthocyanin Content in 18 Black Rice Cultivars.” ResearchGate. Accessed June 13, 2024.

Bertoia, Monica L., Eric B. Rimm, Kenneth J. Mukamal, Frank B. Hu, Walter C. Willett, and Aedín Cassidy. 2016. “Dietary Flavonoid Intake and Weight Maintenance: Three Prospective Cohorts of 124,086 US Men and Women Followed for up to 24 Years.” BMJ 352 (January): i17.

Posted on: May 20, 2024May 21, 2024

The Power of Self-Compassion

When it comes to sticking to a diet, we’ve all experienced those moments of slipping up – perhaps indulging in an unplanned treat or deviating from our meal plan. These instances can often leave us feeling guilty and frustrated, questioning our willpower and dedication. However, recent research suggests that practising self-compassion could be the key to overcoming these setbacks and staying on track with our weight loss goals.

Understanding Dietary Lapses

A recent study involving individuals striving to lose weight examined how they responded emotionally to dietary slip-ups, known as “dietary lapses.” These lapses, triggered by factors like hunger and stress, not only hinder progress but also lead to negative feelings such as guilt and shame, which can derail our efforts.

The study further delved into three core aspects of self-compassion:

Mindfulness: Being aware of our thoughts and feelings without judgment.
Common Humanity: Recognising that we’re not alone in facing challenges, fostering a sense of connection.
Self-Kindness: Treating ourselves with kindness and understanding, especially during tough times

Key Findings

The research revealed that all elements of self-compassion were linked to reduced negativity following dietary lapses. However, showing ourselves kindness emerged as particularly beneficial, helping us regain a sense of control and resilience. By practising self-kindness, we can bounce back from setbacks and continue our weight loss journey with renewed determination.

Practical Insights for Everyday Life

Normalising Dietary Lapses: Understanding that slip-ups are a normal part of any weight loss journey can alleviate feelings of failure. Realising that everyone faces challenges on their path to better health fosters a more compassionate attitude towards ourselves and others.

Embracing Self-Kindness: Responding to dietary slip-ups with self-compassion, particularly self-kindness, empowers us to move forward without self-criticism. By being gentle with ourselves and treating mistakes as learning opportunities, we can overcome setbacks more effectively.

Distinguishing Compassion from Complacency: Practising self-compassion doesn’t mean giving up on our goals or becoming complacent. Instead, it helps us accept setbacks without losing sight of our long-term aspirations. By cultivating resilience and self-acceptance, we can stay committed to our health journey while navigating the ups and downs along the way.

In the journey towards weight loss and healthier eating habits, self-compassion emerges as a valuable tool for managing setbacks and maintaining motivation. By embracing self-kindness and recognising our shared human experience, we can cultivate a mindset that supports our well-being and resilience. Let self-compassion guide you towards a healthier, happier lifestyle, one step at a time.

References:

Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009–9.

Posted on: March 4, 2024March 5, 2024

Decoding the Diet Battle: Vegan vs. Omnivorous – What You Need to Know

Ever wondered what would happen if veganism went head-to-head with the classic omnivorous lifestyle? Well, buckle up because we’re about to spill the beans on a groundbreaking study that unraveled the mysteries behind these dietary powerhouses.

The Showdown

Imagine the scene: forks clashing with knives, fruits gearing up against flanks and shanks. In a recent face-off, researchers from Stanford University orchestrated a showdown between 22 sets of identical twins. One twin in each duo embraced the vegan life for eight weeks, while their counterpart stuck to the omnivorous route. It was a diet duel for the ages!

Guess who emerged as the victor? The vegans, hands down! Not only did they shed more weight than their omnivorous counterparts, but they also flaunted improved health markers. Lower fasting insulin and LDL cholesterol levels were their badges of honour, while the omnivores remained relatively unchanged. A surprise victory, but there’s more to the story.

The Plot Twists

The vegan warriors did experience a dip in ‘good’ cholesterol (HDL) and a drop in vitamin B12 levels, but nothing to lose sleep over. Differences in fiber and saturated fat intake, especially from legumes and whole grains, played a role in these changes.

Here’s What You Need to Know

Balanced Choices Trump Extreme Diets: Whether you’re team vegan or omnivorous, the key is balance. Extreme diets might bring short-term wins, but the real victory lies in making sustainable, balanced choices. It’s all about long-term health, not a quick fix.
Navigating the Learning Curve: Thinking of tiptoeing into a more plant-based lifestyle? Take it easy! Gradual changes are the secret sauce. Swap out a meaty dinner for a plant-powered one once a week. It’s about progress, not perfection.
Universality of Healthy Eating: Here’s the golden rule: healthy eating is universal. Load up on minimally processed foods, get that protein in, and paint your plate with a rainbow of fruits and veggies. Your body will thank you, whether you’re munching on kale or embracing the occasional steak.

In the end, it’s not about declaring a winner in the diet duel. It’s about finding what works for you – a diet that fuels your energy, supports your health, and lets you enjoy the journey. So, whether you’re slicing into a juicy steak or savouring a vibrant salad, here’s to a healthy, balanced life!

References:

http://dx.doi.org/10.1001/jamanetworkopen.2023.44457

http://dx.doi.org/10.1161/CIRCULATIONAHA.120.048996

Posted on: October 2, 2023October 3, 2023

The Potato Paradox: Rediscovering this Nutrient Powerhouse

Our culture has not always been kind to the humble potato. For generations, “peeling potatoes” was synonymous with punishment and drudgery. Today, potatoes are often considered a treat only in their “worst” forms, such as chips or fries. But even when they’re baked or boiled, potatoes are sometimes still disparaged. Low-carb advocates highlight that 90 percent of the potato’s calories come from neither protein nor fat, while others compare them unfavourably to sweet potatoes. However, a recent study aims to debunk the myths and misinformation surrounding the simple spud, advocating for a more prominent role in a healthy diet.

Background

In the past, doctors and nutritionists often oversimplified carbohydrates and fats, with the former viewed as vastly superior. While some recognized the complexity, differentiating between types of fats was easier than categorizing carbohydrates. However, models like the 10:1 ratio of fibre to carbohydrates sought to differentiate “high quality” and “low quality” carbohydrates. This classification placed starchy vegetables, including potatoes, in the same category as highly-processed foods.

What the Study Found

In this study, scientists re-assessed carb-rich foods with additional criteria like mineral content and energy density. Interestingly, starchy vegetables, including potatoes, scored well in these assessments, sometimes even surpassing whole grains. This aligns more with the nutrient content of potatoes and offers a better perspective on their nutritional value.

A Potential Conflict of Interest

The study received support from industry groups, which should be noted but doesn’t necessarily invalidate the findings. It’s crucial to consider potential biases in such cases. While industry-funded studies are common, transparency and sound methodology are key.

Key Takeaways

Potatoes Deserve a Second Look: It’s time to reconsider the role of potatoes in your diet. Don’t let myths about their nutritional value hold you back. Both sweet and white potatoes offer essential nutrients, low energy density, and unique benefits.
Feel Full and Satisfied: Despite their reputation, potatoes are incredibly satisfying. They rank high on the satiety index, keeping you fuller for longer. This means you can enjoy them without constantly feeling hungry.
It’s About Preparation: The real issue with potatoes often lies in how we prepare and top them. Instead of blaming the spud, focus on healthier cooking methods and toppings. Small changes can lead to more significant improvements over time.

Rediscover the potato as a versatile and nutritious addition to your meals. It’s time to separate fact from fiction and enjoy this humble yet powerful vegetable.

References:

http://dx.doi.org/10.3389/fnut.2022.867378

http://dx.doi.org/10.1161/CIRCULATIONAHA.109.192703

http://dx.doi.org/10.1001/jama.2019.13771

https://www.ncbi.nlm.nih.gov/pubmed/7498104