Sarah, Author at Welcome

How to Set Realistic Health Goals for 2025 That Actually Stick

Sarah — Mon, 30 Dec 2024 20:05:00 +0000

How to Set Realistic Health Goals for 2025 That Actually Stick

As the new year begins, many of us feel a surge of motivation to make positive changes in our lives. Health goals often top the list—whether it’s losing weight, exercising more, eating better, or simply feeling more energized. However, studies show that most resolutions fizzle out by February. Why Because we tend to aim too high, too fast, without creating a sustainable plan.

This year, let’s take a different approach. Follow these actionable tips for setting realistic health goals in 2025 and building healthy habits that last.

1. Start Small and Be Specific

It’s important to set goals that align with where you are right now, not where you hope to be in the future. For instance, if you’re not currently running at all, deciding to run every day might set you up for frustration or injury. Instead, start with a more achievable goal, like jogging for five minutes twice a week. Once you’ve built some consistency and endurance, you can gradually increase your efforts.

– Too vague: “I want to exercise more.”

– Better: “I will go for a 20-minute walk three times a week.”

Similarly, if you want to improve your diet, don’t try to overhaul every meal overnight. Start by adding one extra serving of vegetables to your dinner or swapping out soda for water. These small, manageable changes can snowball into larger, more lasting improvements.

Specific, measurable goals are more attainable and provide a clear sense of accomplishment when you hit them.

2. Set Realistic and Achievable Goals

It’s tempting to overhaul your entire routine all at once, but that can be overwhelming.

Ask yourself, what is realistic for me to do right now?

Small, realistic goals help you build consistency and create a foundation for long-term success.

3. Focus on One Change at a Time

Trying to change everything at once can lead to burnout. Instead, prioritize one habit and build on it over time.

For instance:

– Start with drinking more water daily.

– Once that feels natural, add a 10-minute stretching routine.

Layering habits one at a time ensures they become part of your lifestyle.

4. Align Goals With What Matters to You

Your goals should reflect what truly matters to you, not what’s trending or what others think you should do. Maybe you want to build strength to keep up with your kids, or improve your diet to manage a chronic condition.

– Want to keep up with your kids Prioritize building strength and stamina.

– Managing a chronic condition Focus on dietary changes that support your health.

When your goals align with your values, it’s easier to stay motivated.

5. Celebrate Small Wins

Progress, not perfection, is the key to sustainable health habits. Celebrate every small victory, such as:

– Choosing a salad over fries.

– Reaching your daily step goal.

Recognizing these wins keeps you motivated and reinforces your commitment to healthier choices.

6. Build a Support System

Incorporating new habits is easier when you have support. Share your goals with a friend or join a group with similar aspirations. Having someone to cheer you on—or to hold you accountable—can truly make all the difference.

7. Plan for Setbacks

Life happens, and setbacks are inevitable. The key is to avoid an all-or-nothing mindset. If you miss a workout or indulge in dessert, don’t give up. Acknowledge the slip-up, refocus, and move forward. Progress is not always linear.

8. Create an Environment for Success

Your surroundings play a crucial role in shaping habits. Simple changes can make healthy choices easier:

– Stock your kitchen with healthy snacks and keep tempting treats out of sight.

– Lay out your workout clothes the night before or keep your gym bag in your car.

A supportive environment helps you stay consistent.

9. Choose Habits You Actually Enjoy

Healthy habits shouldn’t feel like punishment. Incorporate activities you genuinely enjoy, like dancing, hiking, or experimenting with healthy recipes. When something feels good, you’re more likely to stick with it.

10. Regularly Evaluate Your Goals

Check in with yourself periodically to assess your progress. Ask yourself:

– Are you enjoying the process

– Are your goals still realistic and meaningful

Adjust as needed to stay aligned with your priorities and maintain momentum.

Setting realistic health goals in 2025 isn’t about perfection—it’s about consistency. Start small, focus on what matters most to you, and celebrate your progress along the way.

This year, skip the extreme resolutions and embrace a balanced approach to health. Small, sustainable changes can lead to lasting results and a healthier, happier you.

The post How to Set Realistic Health Goals for 2025 That Actually Stick appeared first on Welcome.

How Much Protein Do You Really Need?

Sarah — Tue, 26 Nov 2024 20:52:56 +0000

How to Determine Your Optimal Protein Intake

Protein is a vital macronutrient with diverse roles, from muscle building to supporting hormones and gut health. Determining the right amount of protein for your needs depends on factors such as body weight, activity level, health goals, and dietary preferences. Here’s a guide to help you navigate protein intake, with specific recommendations for various goals and lifestyles.

General Protein Guidelines

The absolute minimum protein a healthy person requires is 0.8 grams of protein per kilogram of body weight per day for basic health. For someone weighing 70 kg (154 pounds), this equates to about 56 grams daily. However, needs increase significantly with activity levels, age, and specific health objectives.

Since many of these reference ranges are in kilograms, to calculate your bodyweight from lbs. to kg., simply divide it by 2.2

Strength Athletes (Bodybuilders)

Bodybuilders and strength athletes aiming for muscle growth and maintenance thrive on 1.6–2.4 g/kg/day. During intense training phases, higher intakes support muscle repair and growth.

Endurance Athletes

For marathoners or cyclists, 1.2–1.6 g/kg/day is enough to repair muscle damage and prevent overtraining. Protein also helps top up glycogen stores when paired with carbs.

Hybrid Athletes

Love to lift but also can’t resist a long run Hybrid athletes benefit from 1.4–2.0 g/kg/day, depending on their focus. More protein helps you recover from endurance sessions while fueling muscle growth

Older Adults

Protein requirements increase with age, with recommendations up to 1.2–1.6 grams per kilogram to counteract muscle loss, even if activity is low.

Protein and Weight Loss

Protein helps with weight loss by increasing satiety and preserving lean muscle mass. Higher intakes (1.6–2.4 grams per kilogram) may aid in maintaining muscle during calorie deficits. During phases of caloric restriction, women may particularly benefit from the higher end of this range for muscle preservation.

When it comes to shedding fat while holding onto muscle, protein is king. Here’s why:

Muscle Preservation: Eating 1.6–2.4 g/kg/day minimizes muscle loss during calorie deficits. Resistance training alongside high-protein diets further enhances this effect.
Satiety and Cravings: Protein keeps you fuller longer by reducing hunger hormones like ghrelin. This can help prevent overeating.
Thermogenesis: Protein plays a significant role in thermogenesis, the process by which the body generates heat through energy expenditure. Thermogenesis occurs during digestion, absorption, and metabolism of food, and protein contributes more to this process than fats or carbohydrates.

Here’s a breakdown of how protein impacts thermogenesis:

1. High Thermic Effect of Food (TEF)

TEF Defined: The thermic effect of food refers to the increase in metabolic rate after eating, as energy is required to digest, absorb, and metabolize nutrients.
Protein vs. Other Macronutrients: Protein has the highest TEF, contributing approximately 20-30% of its caloric value to thermogenesis, compared to 5-10% for carbohydrates and 0-3% for fats. This means that for every 100 calories of protein consumed, 20-30 calories are burned through digestion and metabolism.

2. Mechanisms of Protein-Induced Thermogenesis

Energy-Intensive Digestion: Breaking down protein into its constituent amino acids requires more energy than breaking down fats or carbohydrates.
Amino Acid Processing: Amino acids undergo processes like deamination and urea synthesis, both of which consume energy.
Stimulation of Hormones: Protein intake stimulates the release of thermogenic hormones like glucagon and adrenaline, which enhance energy expenditure.

While protein-induced thermogenesis is beneficial, excessive protein intake does not lead to unlimited calorie burn (sorry).

Hormonal Health

Amino acids are vital in the synthesis of hormones, which regulate numerous physiological processes in the body. Hormones can be either protein-based (peptide hormones) or derived from amino acid precursors (monoamines). Here’s how amino acids are involved:

1. Peptide Hormones

Peptide hormones are composed of chains of amino acids. Examples include insulin, glucagon, and growth hormone. Amino acids are essential for their synthesis:

Insulin: Formed from two peptide chains linked by disulfide bonds, it requires specific amino acids such as cysteine to create its structure.
Growth Hormone (GH): A polypeptide hormone that stimulates growth and metabolism, GH synthesis depends on a specific sequence of amino acids.

Without sufficient amino acids, the body cannot produce these hormones effectively, impairing processes like glucose regulation and tissue repair.

2. Amino Acid-Derived Hormones (Monoamines)

Some hormones are synthesized directly from individual amino acids, including:

Tyrosine: Precursor to thyroid hormones (T3 and T4), dopamine, norepinephrine, and epinephrine. These hormones regulate metabolism, stress response, and mood.
Tryptophan: Essential for synthesizing serotonin, a neurotransmitter and hormone involved in mood regulation, sleep, and appetite. Serotonin is also a precursor to melatonin, which regulates circadian rhythm.

3. Supportive Roles in Hormone Production

Methionine and Cysteine: Contribute sulfur groups for the synthesis of various hormones, including insulin.
Glutamine: Supports the pituitary gland, which produces hormones like GH and adrenocorticotropic hormone (ACTH).

4. Structural and Functional Integrity

The structure of amino acid-derived hormones depends on precise sequences, ensuring proper receptor binding and activity. For instance:

A single amino acid substitution in peptide hormones can alter their function or effectiveness.
Tyrosine and tryptophan hydroxylation (enzymatic addition of hydroxyl groups) is critical for the biosynthesis of monoamines like dopamine.

5. Impacts of Deficiency

A lack of essential amino acids can:

Impair peptide hormone synthesis, affecting processes like metabolism and growth.
Reduce the availability of precursors for monoamine synthesis, leading to issues like depression or hypothyroidism.

Men typically require more protein than women due to larger muscle mass and higher energy expenditure. However, women may see additional benefits from protein during specific times in their hormonal cycles (e.g., luteal phase) due to increased protein breakdown.

Gut Health and Protein Quality

Amino acids play crucial roles in maintaining and repairing the gut lining, which serves as a barrier between the digestive tract and the rest of the body. Here’s how they contribute:

1. Building Blocks of Proteins in the Gut

Amino acids are the fundamental components of proteins that make up the epithelial cells lining the gut. These cells require continuous regeneration due to the harsh digestive environment, and amino acids provide the raw materials for this renewal.

2. Glutamine: The Key Player

Energy Source: Glutamine is the primary fuel for enterocytes (cells of the intestinal lining). It supports their growth and repair, helping to maintain a tight barrier that prevents harmful substances from leaking into the bloodstream.
Immune Modulation: Glutamine also aids in regulating inflammation and supporting immune cells located in the gut.

3. Arginine and Barrier Integrity

Nitric Oxide Production: Arginine is critical for synthesizing nitric oxide, a molecule that helps regulate blood flow and immune responses in the gut.
Tissue Repair: Arginine promotes the healing of damaged gut tissues, enhancing overall barrier function.

4. Threonine and Mucin Production

Threonine is vital for producing mucin, a glycoprotein that forms a protective mucus layer over the gut lining. This layer shields epithelial cells from pathogens and mechanical damage.

5. Cysteine and Antioxidant Support

Cysteine contributes to the production of glutathione, a powerful antioxidant that protects gut cells from oxidative stress caused by digestion and inflammation.

6. Amino Acid Imbalance and Gut Health

An imbalance in amino acid intake can disrupt gut integrity. For example:

Deficiencies in essential amino acids can weaken the gut barrier, increasing susceptibility to conditions like “leaky gut syndrome.”
Excessive intake of certain amino acids (e.g., from processed animal proteins) may generate harmful by-products, which can irritate the gut lining and alter microbiota balance.

The quality and source of protein can also impact gut health:

Plant Proteins: Plant-based proteins (e.g., legumes, soy, nuts) contain fiber, which supports a healthy gut microbiome and reduces inflammation. Combining different plant proteins throughout the day ensures a complete amino acid profile.

Animal Proteins: While high-quality animal proteins are rich in essential amino acids, excessive consumption may lead to excess ammonia production during digestion, which can disrupt gut microbiota. This underscores the importance of moderation and diversity.

Practical Tips for Meeting Your Protein Needs

1. Timing Matters (sort of)

Consuming 20–30 grams per meal can optimize muscle protein synthesis, but this effect is realistically negligible. For those who optimization is of the utmost importance, and even distribution of protein may help, but for most people, consuming protein at any time of the day is fine. However, protein does help with satiety, especially when paired with fiber.

2. Variety is Key

Combine animal (chicken, fish, eggs) and plant proteins (beans, quinoa, tofu) to maximize nutrient intake and gut health.

3. Post-Workout Recovery

Athletes should aim for 0.25–0.3 grams of protein per kilogram of body weight within 1-2 hours of exercise IF exercising in a fasted state. Otherwise, women may receive more benefits towards weight loss from abstaining from food until 2 hours after exercise.

Your protein needs are influenced by your lifestyle, goals, and dietary habits. While there are general guidelines, tailoring your protein intake with diverse, high-quality sources ensures optimal health and performance. Incorporating both plant and animal proteins, while prioritizing fiber-rich foods, can help you achieve your goals sustainably.

If you’re unsure about your specific requirements, schedule a consult here to discuss your unique needs.

The post How Much Protein Do You Really Need? appeared first on Welcome.

5 Healthy Thanksgiving Desserts (No Added Sugar & Pie-Free!)

Sarah — Fri, 22 Nov 2024 21:27:02 +0000

5 Healthy Thanksgiving Desserts

Thanksgiving is all about indulgence, but that doesn’t mean you need to load up on sugar to enjoy a sweet ending to your feast. While pie may be a Thanksgiving staple, there’s a world of creative and healthier dessert options waiting to be explored. If you’re looking to lighten up your holiday table, these five no-added-sugar desserts are lower in calories, big on flavor, and guaranteed to wow your guests—without a single slice of pie in sight. From rich chocolate treats to fruity delights, these recipes are proof that you can satisfy your sweet tooth and stick to your wellness goals. Ready to make Thanksgiving a little sweeter (and healthier) Let’s dive in!

Whipped Pumpkin Ricotta Trifles

These elegant sugar-free trifles combine the cozy flavors of pumpkin pie with the creamy richness of ricotta, layered with sugar-free dark chocolate. Perfectly portioned into individual servings, these trifles are a low-carb, gluten-free, and guilt-free dessert that’s as beautiful as it is delicious.

Key Ingredients

Pumpkin Purée (unsweetened): The star of the show, delivering natural sweetness and a rich, earthy flavor.
Ricotta Cheese: Adds a creamy, slightly tangy layer that complements the pumpkin.
Sugar-Free Sweetener: Such as monkfruit or stevia, for just the right amount of sweetness.
Chocolate Chips: A slightly crunchy layer.

Flavor Profile:

A perfect harmony of creamy pumpkin and chocolate, with contrasting textures of smooth ricotta and a crunch.

Perfect For:

A healthier twist on classic pumpkin desserts

A show-stopping holiday dessert

Individual servings for elegant entertaining

Whipped Pumpkin Ricotta Trifles

These deliciously light and creamy trifles combine the warm, spiced flavors of pumpkin with the richness of ricotta cheese, all without any added sugar. Perfect for fall, they’re an indulgent yet healthy dessert option that’s both satisfying and guilt-free.

Course Dessert

Cuisine American

Keyword cancerfriendly, desserts, gluten free, holiday recipe, ketogenic, low carb, sugar free, thanksgiving

Prep Time 20

Servings 12

Calories 185kcal

Equipment

1 Stand Mixer or Electric Mixer
12 Shot Glasses

Ingredients

15oz. Ricotta cheese
1/2 cup organic pumpkin puree
1/2 cup powdered monk-fruit
1/2 tsp. vanilla
1/4 cup sugar-free dark chocolate chips for garnish

Instructions

Using your stand or electric mixer, beat ricotta, pumpkin, monk-fruit, and vanilla until light & fluffy.
Add a layer of chocolate chips into each shot glass.
Layer in whipped ricotta & chocolate chips until shot glasses are full.
Serve or chill until ready to serve.

Ginger Pineapple Cookies

These delightful cookies blend the warming spice of ginger with the tropical sweetness of pineapple, all without added sugar. Made with almond flour for a nutty and wholesome base, they are perfect for those seeking a low-carb, gluten-free treat.

Key Ingredients

Almond Flour: Provides a soft texture and natural nuttiness.
Dried Pineapple (unsweetened): Adds natural sweetness and a fruity kick.
Ground Ginger: Gives the cookies a warming, spicy flavor.
Coconut Oil: Adds moisture and a hint of tropical richness.
Egg: Binds the ingredients for a perfect cookie texture.

Flavor Profile:

A balanced combination of earthy almond, zingy ginger, and bursts of pineapple brightness, these cookies are soft and chewy with a subtly crisp edge.

Perfect For:

Guilt-free indulgence

Tea time snacks

Light desserts

Ginger Pineapple Cookies

Course Breakfast, Dessert

Keyword cancerfriendly, christmas, desserts, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, meal prep, sugar free, thanksgiving

Prep Time 30

Cook Time 12

Servings 24

Calories 120kcal

Ingredients

2 cup almond flour
1/4 cup coconut flour
1/2 cup monk fruit sweetener granulated
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground ginger
1/2 tsp cinnamon
1/4 cup unsweetened dried pineapple finely chopped
1 large large egg
1/2 cup coconut oil or unsalted butter melted
1 tsp 1 tsp vanilla extract
1 tsp fresh ginger grated (optional, for extra ginger flavor)

Instructions

Preheat oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
Mix dry ingredients: In a large bowl, combine almond flour, coconut flour, monk fruit sweetener, baking soda, salt, ground ginger, and cinnamon. Stir in the chopped dried pineapple.
Mix wet ingredients: In a separate bowl, whisk together the egg, melted coconut oil (or butter), vanilla extract, and fresh ginger if using.
Combine: Pour the wet ingredients into the dry ingredients and mix until a dough forms. Let the dough sit for 5 minutes to allow the coconut flour to absorb moisture.
Shape cookies: Using a tablespoon or small cookie scoop, roll the dough into balls and flatten slightly on the prepared baking sheet. **Optional, roll in additional granulated monk fruit to add extra sweetness & shine.
Bake: Bake for 10-12 minutes or until the edges are lightly golden. The cookies will still be soft but will firm up as they cool.
Cool and serve: Let the cookies cool on the baking sheet for 5 minutes, then transfer them to a wire rack to cool completely.

Notes

Store cookies in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week.

German Chocolate Brownies

These indulgent brownies take the classic flavors of German chocolate cake and transform them into a rich, sugar-free treat. Made with almond flour for a moist and tender crumb, these brownies are topped with a luscious coconut-pecan topping for a decadent finish.

Key Ingredients

Almond Flour: Provides a naturally gluten-free, nutty base.
Cocoa Powder: Creates a deep, chocolatey richness.
Sugar-Free Sweetener: Such as monk fruit, erythritol, or stevia, to keep it sweet without added sugar.
Eggs: For structure and a fudgy texture.
Coconut Oil or Butter: Adds moisture and richness.
Unsweetened Coconut Flakes & Pecans: Essential for the classic German chocolate topping.

Flavor Profile:

A perfect marriage of bittersweet chocolate and caramel-like coconut-pecan frosting, these brownies are fudgy, nutty, and utterly satisfying.

Perfect For:

Chocolate lovers seeking a guilt-free twist

Special occasions

Low-carb dessert cravings

German Chocolate Brownies

Course Dessert

Keyword cancerfriendly, christmas, desserts, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, sugar free, thanksgiving

Prep Time 30

Cook Time 40

Servings 12

Calories 212kcal

Ingredients

1 1/2 cup almond flour
3/4 cup cocoa powder
1/4 cup unsweetened nut milk
1/2 cup monk fruit or other powdered sweetener
1/4 cup butter or coconut oil melted, or ghee
4 eggs
1 1/2 tsp. vanilla
1 1/2 tsp. baking powder
1 tbsp. chicory or arrowroot starch
pinch salt
2 cups shaved dried coconut
2 cups pecans
1/4 cup ghee, butter, or coconut oil
1 cup honey or liquid allulose
1/2 cup brown monkfruit
1 tsp. vanilla
pinch salt

Instructions

Preheat oven to 350 degrees F. Line an 8×8 brownie pan with parchment paper.
Combine 1 egg, nut milk, vanilla, oil or butter, & vanilla in a large bowl. Set aside.
In a separate large bowl, mix almond flour, cocoa powder, monkfruit, baking powder, starch, and salt fully. Add wet mixture to dry until just incorporated. Be careful not to overmix, or brownies will be dense.
Spread into prepared pan and bake for 25-30 minutes, or until center is set.
While brownies are baking, add 3 remaining eggs, 1/4 stick remaining butter, pinch salt, & brown monkfruit to a sauce pan. Heat over a low-medium heat until golden & thickened. Remove from heat.
Once brownies are done baking, add pecans & coconut to stovetop mixture. Spread over brownies.
Bake for an additional 10-15 minutes, or until top layer bubbles in center.
Cool completely before slicing.

Mini Cider Donuts

These sugar-free mini cider donuts are a wholesome twist on the fall-favorite treat, made with almond flour for a naturally gluten-free and low-carb option. With warm spices and a hint of apple cider flavor, they’re soft, tender, and perfectly sized for guilt-free indulgence.

Key Ingredients

Almond Flour: Provides a moist, nutty base.
Apple Cider Vinegar (unsweetened): Adds a burst of apple flavor without added sugar.
Sugar-Free Sweetener: Monk fruit, for just the right amount of sweetness.
Cinnamon: For a warm, spiced aroma and classic donut flavor.
Egg: Binds the ingredients and gives the donuts structure.
Coconut Oil or Butter: Keeps the donuts moist and flavorful.

Flavor Profile:

A balance of sweet, nutty, and spiced apple cider notes, with a tender crumb and a light cinnamon coating.

Perfect For:

A healthier twist on classic donuts

A cozy fall breakfast, dessert, or snack

Pairing with coffee or tea

Mini Cider Donuts

Course Breakfast, Dessert

Keyword cancerfriendly, christmas, desserts, fallrecipes, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, meal prep, sugar free, thanksgiving

Prep Time 30

Cook Time 15

Servings 18

Equipment

1 Mini donut baking tray

Ingredients

1 cup almond flour
1/4 cup coconut flour
1/3 cup granulated monk fruit
1/2 tsp. salt
1 1/4 tsp baking powder
3 eggs or egg replacer
1 tsp. vanilla
1/3 cup coconut oil melted
1 tsp. pumpkin spice
1 tbsp. apple cider vinegar
1/4 cup golden monkfruit for topping
1-2 tsp. cinnamon for topping

Instructions

Combine dry ingredients in a large bowl.
Melt coconut oil or butter.
Whip eggs until light and fluffy. Add melted coconut oil and vanilla, then and add to dry ingredients until thick batter forms. Be careful not to overmix. Allow batter to rest for 15-20 minutes.
Pre-heat oven to 350 degrees F. Grease donut tins with avocado oil spray to allow for easy release.
Scoop batter into a large piping bag and cut off the tip. Squeeze batter into pre-greased donut molds until 3/4 full.
Cook for 13-14 minutes.
Allow to cool in pan. Roll in mixture of cinnamon & golden monkfruit.

Flourless Chocolate Peppermint Torte

This decadent flourless chocolate peppermint torte is a show-stopping dessert that’s both sugar-free and gluten-free. Made with almond flour and rich dark chocolate, it combines a fudgy, melt-in-your-mouth texture with a refreshing hint of peppermint. Perfect for holidays or any special occasion, this torte is an elegant treat for chocolate lovers.

Key Ingredients

Dark Chocolate (sugar-free): The base for a rich, fudgy texture.
Unsweetened Cocoa Powder: Adds depth to the chocolate flavor.
Sugar-Free Sweetener: Monk fruit or allulose, for a guilt-free sweetness.
Eggs: Whipped to create a light, airy texture.
Butter or Coconut Oil: For a smooth, luxurious finish.
Peppermint Extract: Adds a cool, refreshing burst of mint flavor.

Flavor Profile:

An intense chocolate experience with a delicate peppermint aroma, this torte is rich, creamy, and slightly cool on the palate.

Perfect For:

Low-carb, sugar-free indulgence

Holiday gatherings

Elegant dessert spreads

Flourless Chocolate Peppermint Torte

Course Dessert

Keyword cancerfriendly, christmas, desserts, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, sugar free, thanksgiving

Prep Time 45

Cook Time 25

Servings 10

Calories 201kcal

Ingredients

1 cup 70% or greater dark chocolate
1/3 cup cocoa powder
1/2 cup butter ghee, or coconut oil
pinch salt
1/2 tsp. peppermint extract
3/4 cup powdered monkfruit
3 large eggs, room temperature whites & yolks seperated

Instructions

Preheat oven to 350 degrees F. Spray and line the bottom of a 8×8 springform pan with parchment paper.
Seperate egg whites & yolks.
In a sauce pan over a low heat, melt butter and chocolate. Add cocoa powder, salt, and peppermint extract.
Using an electric mixer, whip egg yolks with powdered monkfruit until light and fluffy.
Add melted chocolate mixture into egg mixture 1/4 at a time until combined, batter will be thick.
Whip egg whites in a seperate bowl until soft peaks form. Gently fold chocolate batter into egg whites.
Pour mixture gently & evenly into prepared pan. Bake for 22-25 minutes.
Once cooled, dust with additional cocoa powder. Best served warm.

The post 5 Healthy Thanksgiving Desserts (No Added Sugar & Pie-Free!) appeared first on Welcome.

Why Gut Health Matters in Cancer Treatment

Sarah — Mon, 18 Nov 2024 19:56:57 +0000

Why Microbiome Health Matters in Cancer Treatment: Unlocking the Power of Gut Bacteria

When we think about cancer treatment, we often focus on traditional therapies like chemotherapy, radiation, and surgery, or emerging approaches like immunotherapy and targeted treatments. However, there’s another important player in the field of cancer treatment that’s gaining increasing attention: the microbiome.

The human microbiome, a complex community of trillions of bacteria, viruses, fungi, and other microorganisms that live in and on our bodies, is now recognized as a critical factor influencing our overall health. Recent research suggests that the state of the microbiome—especially the gut microbiome—can have a profound impact on cancer treatment outcomes. But why does microbiome health matter in cancer treatment Let’s explore the latest science and why maintaining a balanced microbiome could be key to improving cancer therapy effectiveness and patient well-being.

1. The Microbiome Influences Cancer Immunotherapy

Immunotherapy is one of the most exciting and promising fields in cancer treatment. It works by harnessing the power of the immune system to recognize and attack cancer cells. However, not all patients respond equally to immunotherapy, and scientists have been working hard to understand why.

Emerging evidence suggests that the gut microbiome plays a crucial role in modulating the immune system’s ability to respond to cancer. A balanced microbiome may help enhance the effectiveness of immunotherapy by influencing immune cells such as T-cells. In a study published in Science in 2015, researchers found that patients with a diverse microbiome had better responses to immune checkpoint inhibitors, a type of immunotherapy that helps the immune system recognize cancer cells. This study and others like it suggest that a healthy gut microbiome can promote stronger immune responses, improving treatment outcomes.

Conversely, an imbalanced or unhealthy microbiome—one that is lacking in diversity or dominated by harmful bacteria—may impair the body’s immune defenses, leading to a reduced ability to fight cancer. Researchers are now investigating how microbiome-based interventions, such as probiotics or dietary changes, could optimize immunotherapy responses and help more patients benefit from these cutting-edge treatments.

2. Gut Microbiome and Chemotherapy Side Effects

Chemotherapy, though effective in treating cancer, is notorious for causing a range of side effects, including nausea, fatigue, hair loss, and a weakened immune system. But what many people don’t know is that chemotherapy also has a significant impact on the gut microbiome, often leading to disruptions in microbial diversity and an overgrowth of harmful bacteria. This disruption can exacerbate gastrointestinal symptoms and affect the body’s ability to recover.

Recent studies have shown that restoring a healthy microbiome during or after chemotherapy can help mitigate some of these side effects. A study published in Nature Medicine found that patients undergoing chemotherapy who had their gut microbiomes restored with beneficial bacteria had fewer gastrointestinal issues and experienced less severe immune suppression. In some cases, a healthy microbiome was also linked to better overall treatment outcomes.

This emerging area of research is exploring how interventions such as probiotics, prebiotics (which nourish beneficial gut bacteria), and even fecal microbiota transplantation (FMT) could support cancer patients during chemotherapy, potentially enhancing their quality of life and improving treatment tolerability.

3. Microbiome Health and the Body’s Ability to Repair

Cancer treatments like chemotherapy and radiation can damage healthy tissues, impairing the body’s ability to repair itself. Interestingly, the microbiome appears to play a role in tissue repair and recovery. The gut bacteria help modulate inflammatory responses and produce compounds that support the healing process. When the microbiome is disrupted, this healing process can be compromised, leading to delayed recovery and additional complications.

Maintaining a healthy microbiome can promote optimal inflammation control and cellular repair, potentially helping cancer patients recover more quickly from the physical toll of treatment. Research is still in the early stages, but it’s becoming clear that gut health may play an important role in recovery and rehabilitation after cancer therapy.

4. Microbiome and Cancer Prevention

While much of the research on the microbiome and cancer treatment is still developing, there’s also growing evidence that the microbiome plays a role in cancer prevention. The gut bacteria influence several key processes that can affect cancer risk, including inflammation, immune function, and even metabolism.

A healthy microbiome may help reduce chronic inflammation, which is a known risk factor for the development of certain cancers. Some gut bacteria also produce beneficial metabolites like short-chain fatty acids (SCFAs), which can protect cells from DNA damage and reduce the risk of cancer cell formation. By nurturing a healthy gut microbiome through a balanced diet, probiotic-rich foods, and lifestyle factors that support microbial diversity, people may reduce their risk of developing certain types of cancer in the first place.

5. The Role of Diet in Microbiome Health

One of the most significant factors influencing the health of the microbiome is diet. What we eat directly impacts the composition and diversity of the gut microbiome, which in turn can influence how well cancer treatments work. Diets high in fiber, for example, support the growth of beneficial bacteria and the production of SCFAs, while diets rich in processed foods and low in fiber can encourage the growth of harmful bacteria.

Incorporating a variety of plant-based foods, fermented foods (like yogurt, kimchi, and sauerkraut), and prebiotic-rich foods (such as garlic, onions, and bananas) can help promote a healthy microbiome. For cancer patients undergoing treatment, working with a nutritionist to optimize their diet and support gut health could be a crucial aspect of their overall treatment plan.

Conclusion: A Holistic Approach to Cancer Treatment

The research linking the microbiome to cancer treatment outcomes is still evolving, but it’s clear that the health of our gut bacteria is far more than just a digestive issue. From improving immune responses to reducing chemotherapy side effects and supporting tissue repair, the microbiome plays a vital role in the body’s ability to fight cancer and recover from treatment.

As we move forward, integrating microbiome health into cancer care—through diet, probiotics, and other interventions—could offer new avenues for improving patient outcomes and quality of life. It’s not just about treating cancer; it’s about supporting the body’s own natural defenses, and the microbiome may be one of the most important allies in that fight.

If you’re a cancer patient or caregiver, it’s worth discussing the role of the microbiome with your healthcare team. The future of cancer treatment may not only depend on the latest drug or therapy, but also on the state of your gut bacteria—and that’s something we can all take steps to nurture.

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Thanksgiving in Every Bite: Healthy Turkey Meatballs with Cranberry Glaze

Sarah — Fri, 15 Nov 2024 22:17:54 +0000

Who says Thanksgiving flavors are reserved for one day a year These Turkey Meatballs with Cranberry Glaze bring all the holiday vibes in a healthier, bite-sized package. Whether you’re looking for a festive appetizer to wow your guests or an easy meal-prep option that makes lunch feel special, this recipe is your new go-to.

Lean ground turkey is a protein-packed powerhouse, keeping things light without sacrificing flavor. Meanwhile, the cranberry glaze offers a sweet-tangy twist that’s rich in antioxidants and feels indulgent without the sugar crash. Bonus These little guys are air-fried, so you get all the taste with none of the guilt.

Serve them at your next gathering, or whip up a batch for the week ahead—because Thanksgiving doesn’t have to end at dessert. Let’s roll up our sleeves (and some turkey meatballs) and get cooking!

Turkey Meatballs with Cranberry Glaze

At 10 calories each, your guests won't be wobbling this Thanksgiving!

Course Appetizer, Main Course, Snack

Cuisine American

Keyword christmas, gluten free, healthy recipes, holiday recipe, ketogenic, low carb, meal prep, paleo, sugar free, thanksgiving

Prep Time 15

Cook Time 30

Servings 18 meatballs

Calories 10kcal

Equipment

1 Air Fryer
1 Medium Glass Bowl
1 Sauce Pan
1 Cookie scoop

Ingredients

1 lb. Ground Turkey (93-99%)
1/2 tsp. Sage
1 tsp. Kinders Whiskey Apple Seasoning
1/8 tsp. black pepper
1/2 tsp. salt
1 tbsp. minced garlic
1/2 whole yellow onion
1 cup Fresh cranberries Can also use frozen
1/2 cup water
1 tbsp tapioca starch
1 tbsp. stevia or monkfruit

Instructions

Chop onion.
In a medium bowl, add the ground turkey, seasonings, & chopped onion. Mix with a large spoon or your hands until seasonings are evenly disributed within meat mixture.
Using your cookie scoop, or hands, form mixture into balls and place into air fryer basket 1-2 inches apart.
Cook at 400 degrees F for 8 minutes.
In a sauce pan, mix cranberries, water, tapioca starch, and sweetener. Bring to a boil over a medium-high heat.
Cover and reduce heat. Allow to simmer for about 10 minutes, or until cranberries are fully broken and incorporated into the mixture.
Serve glaze as a dipping sauce or pour over meatballs. Can be stored for up to 5 days in refridgerator.

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How to Support Healthy Adrenals with Nutrition

Sarah — Fri, 08 Nov 2024 20:46:41 +0000

All About Cortisol

Cortisol, our body’s primary stress hormone, plays a vital role in managing stress, but when it’s consistently high, it can a lot of other systems off-balance. Chronic high cortisol levels can lead to fatigue, weight gain, poor sleep, and mood issues.

In functional medicine, we know wholesome nutrition is the catalyst that supports balance and optimal cellular function. Nutrition is also a powerful tool we can use to help bring cortisol back into balance.

Here’s a guide on how to support healthy cortisol levels with the right nutrients and food choices:

Supporting Adrenals with Nutrition

1. Prioritize Protein

Protein is essential for keeping blood sugar levels stable throughout the day, which helps prevent cortisol spikes. When blood sugar crashes, cortisol is released to raise it, potentially increasing stress on the body. Aim to include a good source of protein in every meal, such as lean meats, eggs, Greek yogurt, legumes, or plant-based proteins.

2. Include Healthy Fats

Healthy fats also prevent blood sugar fluctuations by slowing down the rate you digest carbohydrates, which can help keep cortisol in check. Omega-3 fatty acids are also beneficial for reducing inflammation, which can rise with chronic stress. Sources include walnuts, wild-caught fish, olive oil, MCT oil, avocados, and seeds.

3. Choose Complex Carbohydrates

Complex carbs help support serotonin & pituitary hormone production, which promote balance and relaxation. Unlike refined carbs that can lead to quick energy spikes (and crashes), complex carbs provide a steadier release of glucose, especially when paired with proteins and fats. Think whole grains, root vegetables, legumes, and fiber-rich fruit.

4. Load Up on Vitamin C

Vitamin C is essential for adrenal function and is used in large amounts by the adrenal glands when we are stressed. Including vitamin C-rich foods can help support cortisol production and immune health. Orange and yellow fruits and veggies are great sources, as well as broccoli, Brussel sprouts, and bell peppers.

5. Add Magnesium:

Magnesium is a calming mineral that can help support relaxation and sleep quality, both of which are crucial for managing cortisol levels. It also plays a role in regulating cortisol production, making it a must-have in a stress-supportive diet. Some foods that contain magnesium make great evening-time snacks, such as dark chocolate, pumpkin seeds, and almonds.

6. Support with B Vitamins

B vitamins, especially B5 and B6, are vital for adrenal health and help the body cope with stress. B vitamins also play a big role in energy production, helping reduce fatigue linked to high cortisol. These can be found in lean animal proteins, legumes, mushrooms, nutritional yeast, and Spirulina.

7. Stay Hydrated

Dehydration is a form of stress on the body, which can also cause cortisol levels to rise. Drinking enough fluids throughout the day can help your body manage stress more efficiently and keep energy levels stable. Aim for at least 1/2 of your bodyweight in oz. per day, more if you live in a dry climate or are active.

8. Incorporate Anti-Inflammatory Herbs and Spices

Certain herbs and spices contain anti-inflammatory compounds that help counteract the inflammation associated with high cortisol. Turmeric, for example, is rich in curcumin, which has been shown to support healthy cortisol levels. Ginger, cinnamon, and garlic are also great options.

Example Meal Plan for Cortisol Support

– Breakfast: Greek yogurt with berries, chia seeds, and a sprinkle of cinnamon

– Lunch: Quinoa salad with leafy greens, roasted sweet potatoes, chickpeas, avocado, and olive oil dressing

– Snack: Handful of almonds with a kiwi or an orange

– Dinner: Baked salmon with roasted Brussels sprouts and a side of wild rice

– Evening Snack: A square of dark chocolate and herbal tea with magnesium

Final Thoughts

Managing cortisol naturally is all about giving your body the nutrients it needs to handle stress efficiently, as well as making necessary lifestyle adjustments to reduce over-all stress. By prioritizing protein, complex carbs, healthy fats, and micronutrients like vitamin C, B vitamins, and magnesium, you’re setting up your body for healthier stress responses. And remember, consistency is key—including these foods as a regular part of your routine can have long-term benefits for cortisol and overall well-being.

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The Anti-Inflammatory Diet for Gut Health

Sarah — Mon, 16 Sep 2024 22:45:41 +0000

What is an Anti-Inflammatory Diet

Almost all eating patterns defined as ‘healthy’ will trace back to the quintessential anti-inflammatory diet. The overlying principle of an anti-inflammatory diet is to do as the name suggests: to reduce inflammation in the body, which is known to be a factor in the development of most chronic diseases. This diet promotes the inclusion of foods that have been registered on the Dietary Inflammatory Index to have a negative Inflammatory Effect Score ¹. It also encourages a high intake of colorful vegetables, fruits, herbs, along with a daily serving of nuts or seeds ¹. The anti-inflammatory diet recommends increasing the consumption of unsaturated and monounsatured fat, such as olive oil and avocado, while reducing consumption of red meat and processed foods high in omega-6’s ¹. The diet recommends implementing tactics that support the health of the microbiome with the inclusion of prebiotic and fermented foods, and also by avoiding foods that one is allergic or intolerant to ¹. The guidelines of this dietary pattern are very broad, and unlike many other diets, include a large amount of lifestyle recommendations. These include avoiding chemical additives in food and personal products, prioritizing sleep, restricting caloric intake, fasting, managing stress, and limiting alcohol ¹.

Who Should Adhere?

Any individual who suffers from a chronic condition, or who prioritizes the avoidance of disease or illness, would benefit from a version of this diet. There are many populations and conditions that have shown positive improvements by the utilization of this dietary pattern, such as those with obesity, cancer, and autoimmune conditions ¹. Depression is also shown to be related to a pro-inflammatory diet, and following an anti-inflammatory diet may be helpful in the treatment or prevention of depression or other mood disorders ². This may be in part due to the nature of this diet to promote the health of the gut and microbiome, which are known to have an impact on our brain function and mood. This same pathway has implications for the overall functioning of the immune system, and coupled with the fact many foods on this diet are high in anti-viral and anti-microbial properties, it may assist in the treatment and prevention of respiratory illness ³.

Caution and Considerations

While almost all individuals would benefit from a version of this diet, there are some items that should be considered. Because the guidelines of this eating pattern are so broad, it may necessitate an individual to follow an eating pattern based on the principles that are specific to their conditions (DASH, low-glycemic, calorie restrictive, etc). For example, while an anti-inflammatory diet is popular for the management of IBS, there are certain versions of this diet that may worsen symptoms. A vegetarian diet is an iteration of an anti-inflammatory diet, but is high in foods that contain FODMAPs, certain grain products, and sometimes dairy. All of these can potentially exacerbate symptoms of IBS. Additionally, intermittent fasting is a suggested lifestyles / eating protocol suggested within the scope of an anti-inflammatory diet, but can potentially worsen mental health symptoms, such as anxiety, due to imbalances in blood glucose or even trigger individuals with eating disorders. That being said, intermittent or therapeutic fasting can also be a successful mitigation strategy for individuals with mood disorders, therefore further supporting the need for individuals who want to adhere to this eating pattern to find a strategy within the suggested principles that works best for them ⁴.

Conclusion and Challenges

It is difficult to argue against an individual following some version of an anti-inflammatory diet. This dietary pattern, however, goes against the processed food, ‘meat and potatoes’ Western diet that is so rampant in our society, making it a difficult transition for those who are accustomed to eating in a certain way. Work with a nutrition professional or healthcare provider in making major dietary changes is always recommended, and one of these professionals can also help narrow principles of the diet that would be most beneficial to specific needs.

References:

Raymond, J. & Morrow, K. Krause and Mahan’s Food & The Nutrition Care Process. 15th ed.
Tolkien K, Bradburn S, Murgatroyd C. An anti-inflammatory diet as a potential intervention for depressive disorders: A systematic review and meta-analysis. Clin Nutr. 2019;38(5):2045-2052. doi:10.1016/j.clnu.2018.11.007
Vahid F, Rahmani D. Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases A systematic narrative review. Clin Nutr ESPEN. 2021;43:9-15. doi:10.1016/j.clnesp.2021.04.009
Fond G, Macgregor A, Leboyer M, Michalsen A. Fasting in mood disorders: neurobiology and effectiveness. A review of the literature. Psychiatry Res. 2013;209(3):253-258. doi:10.1016/j.psychres.2012.12.018
Image by Corey Ryan Hanson https://pixabay.com//

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Intermittent Fasting – An Overview

Sarah — Mon, 16 Sep 2024 22:41:46 +0000

What is IF?

Intermittent fasting is a pattern of easy characterized by abstaining from eating or drinking anything that contains calories for a certain period of time. The most common IF protocol is an ‘eating window’ of 8 hours, followed by a 16 hour ‘fast’, or a non-eating period. There are additional forms of intermittent fasting, including 14/10 hour windows, 18/6, and even 24,36, or 48 hour fasts spaced every other day, or weekly. This is a popular diet for weight loss, promoting autophagy (or the cleanout of cells) and assisting in digestion. There are many controversies surrounding this diet, suggesting that is actually a disordered pattern of eating. There is evidence that intermittent fasting can be beneficial for certain individuals, but it not a diet for everyone.

Who Should NOT Try IF?

Firstly, anyone with a history of an eating disorder should not attempt to intermittently fast. Because of the nature of the diet, not eating for a certain period of time followed by being ‘allowed’ to eat can be triggering. Individuals who are hypoglycemic should also not try this diet, as they may be subject to dangerously low blood sugar levels. It may also have a negative effect on hormone circadian rhythms ².

IF and Weight Loss

IF is a popular diet to assist individuals with weight loss. It is likely the bulk of this benefit is seen due to decreasing overall caloric intake due to not eating for certain periods of the day, or skipping meals. In fact, most research comparing intermittent fasting protocols to calorie restrictive diets found little to no evidence that IF protocols were superior in aiding weight loss ³. However, some individuals may find the structure of an IF protocol easier to stick to than general calorie restriction, and allow them more freedom in food choices due to needing to eat more of their calories in a shorter amount of time.

Health Benefits of IF

The additional health benefits of intermittent fasting go beyond the popular use of weight loss. For example, IF can lower biomarkers associated with metabolic syndrome, specifically glycemic variables ⁴. Fasting insulin levels, blood pressure, cholesterol, insulin, and LDL all may be improved by intermittent fasting ⁴. Additionally, IF may be helpful in the treatment of PCOS in women, as evidenced by a study in which the participants underwent an eating period of 8 hours and saw significant improvement in BMI, IGF-1, and improvement in menstrual cycle irregularity ⁵.

IF – Yes or No?

Should you try intermittent fasting It depends. If your goal is simply to lose weight, it is proven you can achieve the same results simply by reducing your caloric intake. However, for anti-aging benefits, to allow the digestive system to rest, to improve specific biomarkers, or to improve hormonal profile, IF may be a viable option for a dietary pattern. However, the most effective diet is always the one that honors your bodies signals.

References:

Jahn C. Campus recreation staff discuss flaws with popular intermittent fasting trend. The Daily Nebraskan. https://www.dailynebraskan.com/news/campus-recreation-staff-discuss-flaws-with-popular-intermittent-fasting-trend/article_585c0cb8-9275-11eb-a579-a377959e9590.html. Published April 1, 2021. Accessed June 12, 2022.
Kim BH, Joo Y, Kim MS, Choe HK, Tong Q, Kwon O. Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones. Endocrinol Metab (Seoul). 2021;36(4):745-756. doi:10.3803/EnM.2021.405
Rynders CA, Thomas EA, Zaman A, Pan Z, Catenacci VA, Melanson EL. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients. 2019;11(10):2442. Published 2019 Oct 14. doi:10.3390/nu11102442
Kunduraci YE, Ozbek H. Does the Energy Restriction Intermittent Fasting Diet Alleviate Metabolic Syndrome Biomarkers A Randomized Controlled Trial. Nutrients. 2020;12(10):3213. Published 2020 Oct 21. doi:10.3390/nu12103213
Li C, Xing C, Zhang J, Zhao H, Shi W, He B. Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome. J Transl Med. 2021;19(1):148. Published 2021 Apr 13. doi:10.1186/s12967-021-02817-2

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Organic Truth – Is Organic Better?

Sarah — Mon, 16 Sep 2024 22:37:56 +0000

Eating Organic

Eating organic foods is one of the most common examples of dietary patterns that we see today to support health promotion. Our current food system produces the majority of food products by utilizing chemicals, pesticides, or food additives that greatly improve productivity and yield: ie. making food production cheaper and more efficient for manufacturers and farmers. Organic food is the closest option that consumers have to items that are grown or raised in their natural environment. For a food to be labeled as ‘organic’ (the little green USDA sticker on a package), it must have been produced following specific guidelines. Produce and grains must be grown without the use of pesticides, GMO’s, or other additives, as well as grown in an area of soil that has not been treated with these products for at least 2 years ¹. Animal products labeled organic must also be fed organic food, given no additional antibiotics or hormones, and must be raised in an environment that supports their natural habits, such as in a pasture or having ‘free-range’ ¹.

Are Organic Foods Better for You?

In short, probably, and this diet would benefit most individuals. The science supporting the negative health impact of pesticides and food additives, such as hormones and antibiotics, is strong. You have probably already heard of the link between the common herbicide, Round Up, and diseases such as cancer. Round-Up contains glyphosate, which is not only linked to cancer, but also immune system disruption, such as by increasing inflammation, negatively effecting the functioning of lymphocytes, and altering how beneficial microorganisms may interact with the immune system ². Other pesticides, in addition to glyphosates and other organophosphates, such as organochlorines and bipyridyl herbicides disturb the body’s antioxidant capacity ³. Oxidative stress is directly linked to the development of many chronic diseases.

Beyond the lack of disease-influencing additives, do organic foods contain more nutrients that their conventionally produced counterparts In short, again, probably. There has been an increase in research over the last 40 years on the nutrient content of organic foods. A meta-analysis (a review of many individual pieces of research regarding organic food) found organic foods to be on average 25% nutritionally superior to conventional foods ⁴. This means that they contain more micronutrients: ie. vitamins and minerals.

Unrealistic Expectations

So now that we have established that organic foods are indeed significantly more health promoting than conventional items, there are still things that should be considered. For example, it is a difficult and grueling (not to mention expensive) process for manufacturers to earn the organic label on their products. While this means you can all but guarantee an organically labeled product is, indeed, free from harmful additives, the product is then able to be sold at a premium. Organic foods can be priced up to 70% higher than conventional products, which can certainly make it more difficult for individuals to purchase these products ⁵. The price of food in general is expected to rise another 3-4% in 2023, down from the 9.5-10.5% they rose on average in 2022, but a rise nonetheless ⁶. An organic premium in addition to the increasing average food prices can make a fully organic diet difficult for many to follow.

Counterfeits and Precautions

Additional food labels such as ‘all-natural’ or ‘hormone-free’ sound similar to organic to many consumers, but the regulation on these statements is far less rigorous. There is also a stark difference between items labeled ‘grass fed’, which may lead consumers to believe the animal product was only fed natural grass from a pasture, versus ‘grass finished’, which is the true label suggesting the animal exclusively ate from a pasture without supplemental products. Additionally, while the USDA organic label is highly beneficial to manufacturers and consumers, the expensive and lengthy process to have an item certified in this way can be difficult for smaller food manufacturers. There are some products out there that may be produced organically, yet not have the ability to be labeled as such.

Conclusion

Organic foods are, almost inarguably, healthier for individuals to consume. However, one should take caution to ensure items purchased are indeed labeled with the correct seal. Due to financial constraints, even if one is not able to purchase all organic foods, choosing to purchase the organic versions the foods they most regularly consume may yield beneficial results in terms of disease prevention and nutrient intake.

References:

McEvoy M. Organic 101: What the USDA organic label means. USDA. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means. Published March 13, 2019. Accessed November 20, 2022.
Peillex C, Pelletier M. The impact and toxicity of glyphosate and glyphosate-based herbicides on health and immunity. J Immunotoxicol. 2020;17(1):163-174. doi:10.1080/1547691X.2020.1804492
Abdollahi M, Ranjbar A, Shadnia S, Nikfar S, Rezaie A. Pesticides and oxidative stress: a review. Med Sci Monit. 2004;10(6):RA141-RA147.
State of Science Review: Nutritional Superiority of Organic Foods. https://www.organic-center.org/. https://www.panna.org/sites/default/files/Nutrient_Content_SSR_Executive_Summary_FINAL.pdf. Published 2008. Accessed November 20, 2022.
Jaenicke, E.C. and Carlson, A.C. (2015), Estimating and Investigating Organic Premiums for Retail-Level Food Products. Agribusiness, 31: 453-471. https://doi.org/10.1002/agr.21413
Summary findings: Food Price Outlook, 2022 and 2023. Economic Research Service . https://www.ers.usda.gov/data-products/food-price-outlook/summary-findings/. Accessed November 20, 2022.
USDA Organic. Retrieved from https://www.usda.gov/topics/organic. Accessed November 20,2022.

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Food Allergies vs. Food Sensitivites

Sarah — Mon, 16 Sep 2024 22:35:16 +0000

Food Sensitivities, Allergies, and Intolerances

Reactions to Foods

Certain foods that we eat may not agree with us. Some foods can cause us to feel poorly, have poor digestion, cause a rash, or even kill us. There are three categories that refer to when we have an adverse reaction to a food we consume: a food allergy, a food intolerance, and a food sensitivity. Each category causes a different physiological reaction, and have a different root cause.

Food Allergy

Some foods that we consume cause a hyper-immune reaction in our bodies. Basically, the body’s immune system views the food as a super-toxin, and reacts appropriately. Food allergies are mediated by IgE, and can be deadly. Usually a severe food allergy presents after an individual is pre-exposed to the food, for this allows the immune system to prime a response. Upon ingestion, immune cells react the food causing symptoms such as hives, airway inflammation, or swelling ⁽¹⁾. Common food allergies include nuts and shellfish.

Food Intolerance

A food intolerance differs from a food allergy in that it does not cause an immune response. Instead, a food intolerance refers to the body being unable to metabolize, digest, or absorb a food (3). In this case, the body may be lacking the enzymes or products needed to properly process a food. In lactose intolerant individuals, the most common food intolerance, individuals lack adequate enzymes to digest the lactose. Another common intolerance is FODMAPS, which are found in many vegetables, in which and individual lacks enzymes to digest fermentable carbohydrates ⁽²⁾.

Food Sensitivities

Food sensitivities are unique in that it is unclear whether a reaction to a food is immune-based or due to some other defect ⁽³⁾. A food sensitivity is an umbrella term to describe an adverse reaction that does not present as an allergy nor have indications of an intolerance (3). Individuals with a food sensitivity may present with symptoms similar to an allergy, such as inflammation or skin reactions, but do not show an adequate immune response to indicate an allergy.

References:

Yu W, Freeland DMH, Nadeau KC. Food allergy: immune mechanisms, diagnosis and immunotherapy. Nat Rev Immunol. 2016;16(12):751-765. doi:10.1038/nri.2016.111
Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food Intolerances. Nutrients. 2019;11(7):1684. Published 2019 Jul 22. doi:10.3390/nu11071684
Krause’s Food & the Nutrition Care Process by L. Kathleen Mahan; MNT for Adverse Reactions to Food: 14th edition Ch. 26

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