Claire Hannum
Claire Hannum
April 4, 2023
If you want a treat that’s sweet as sugar (without the actual sugar part) stevia is a natural low-calorie alternative. It comes from a South American plant called Stevia rebaudiana and tastes 250-300 times sweeter than sugar (1, 2).
Stevia has been used for medicinal purposes for hundreds of years. Early research has linked stevia to health benefits like lower blood sugar, decreased risk of cavities, and even the potential to help fight cancer (3, 4, 5).
However, there are two main types of stevia, and they are far from nutritionally equal. First, there is natural, raw stevia leaf extract. Then there is the stevia that is heavily processed and mixed with filler. The latter comes with downsides for your health.
In this blog, we’re breaking down the truth about each type of stevia–and why we use pure, raw stevia in our products here at NativePath.
Stevia leaf extract is as pure as it gets: its stevia leaf and nothing else. Processed stevia, on the other hand, includes filler ingredients like sugar alcohols and other lab-created artificial sweeteners. Here are some key differences between the two…
Processed stevia, which you might find at a restaurant table or at the grocery store, are generally stevia blends. They include additional sweeteners, though the brand’s advertising might only mention stevia on the label.
Processed stevia is usually based on a refined stevia extract, which is pulled from the leaf via a chemical-heavy alcohol filtering process (6). Once the extract is dried, it’s mixed with ingredients such as maltodextrin, erythritol, or sucralose (7).
Popular brands of processed stevia, including Truvia, Pyure, and Stevia In The Raw, are blends. Take Splenda Stevia for example. The nutrition information for Splenda Stevia (despite being marketed as simply a stevia product) notes that it also contains erythritol, an artificial sweetener.
These filler ingredients come with possible health risks. Take sucralose, for instance. This artificial sweetener is linked to questions about whether it’s safe in the long term. And despite its link to real sugar, it’s actually created in a lab…
Registered Dietitian, Amy S. Margulies, goes on to explain that, “Sucralose is created from real sugar.. This provides you with a less artificial taste than the other sweeteners, but it is not exactly natural. Sucralose is chemically altered to be 600 times sweeter than real sugar, with almost no calories.”
However, those potential perks come with risk. Margulies explains: “There are rumors out there that sucralose may stimulate your appetite, may reduce your GI system's good bacteria in half, and lastly, increase inflammation in your body, possibly lead to obesity and diabetes...even though your reason for consuming Splenda is to avoid or manage all of that in the first place.”.
All that to say, more research is still needed. What we do know is that sucralose has been linked to potential problems with gut health, insulin sensitivity, and energy levels (8, 9). It’s also dangerous to bake with. Research has found that at higher temperatures, Splenda breaks down and creates a dangerous, cancer-causing substance (10, 11, 12, 13).
Erythritol, another common filler, can cause side effects like digestive issues, bloating, nausea, headaches, and stomach cramps. More concerning, is a new study that points to a possible link between erythritol and risk of heart health issues, including heart attack and stroke. The study also found that erythritol may make it easier for blood to clot, which may play a part in raising risks (14).
Then there's maltodextrin. This highly processed ingredient can cause your blood sugar to spike (15). It may also decrease your insulin sensitivity, which is linked to type 2 diabetes (16).
Your healthiest move is to stay away from processed stevia, blends, and other artificial sweeteners. Opt for pure, natural stevia leaf extract that comes straight from its wild source.
“When you're looking at sugar substitutes, you'll typically want to avoid those that are completely artificial or chemically sourced,” says Dan Gallagher, Registered Dietitian at Aegle Nutrition. “Stevia is one that's often recommended as being naturally sourced and therefore a little healthier for you.”
At NativePath, we agree. We use natural stevia leaf extracts called steviol glycosides in our products. These are the compounds that make stevia sweet (17). They are all natural and come straight from the leaf, and are not mixed with fillers. In other words, we use raw stevia–because you deserve a natural, healthy sweetener in its purest form.
Stevia leaf extract is stable in high temperatures, so it’s safe to cook and bake with. Pure stevia leaf extract is also linked to several possible health benefits. Stevia could help lower triglycerides and increase HDL (good) cholesterol, decrease risk of heart disease, and lower the blood pressure of people with hypertension (18).
Stevia leaf extract may even help fight or prevent cancer. More research is needed, but several studies have found that stevia leaf extract may help destroy cancer cells along with offering anti-inflammatory and anti-tumor effects (19, 20, 21, 22).
Stevia is a fantastic natural sweetener. Unfortunately, most forms of stevia you’ll see at the grocery store are stevia blends that contain unhealthy filler ingredients. This is despite the fact they are marketed in a way that implies they only contain stevia. To benefit from stevia’s natural sweetness and health perks, choose stevia leaf extract. This is pure stevia straight from the source, which is why we use it in our nutrition products at NativePath.
Stevia is not banned. But there are a few reasons people might think that it is…
Decades ago, the FDA briefly banned stevia based on a series of now-refuted studies. Today, the FDA categorizes stevia as GRAS, or “generally recognized as safe.” It’s now been used as a sweetener in the US for years (and of course, for centuries before that in its native South America).
In fact, stevia has actually been used as a replacement for banned sweeteners. Back in the 70s, health and consumer officials in Japan banned several artificial sweeteners, including saccharin and cyclamate, due to health concerns (23). Stevia stepped in as a replacement for those sweeteners, and was even added to Japanese Coca-Cola formulas. In fact, stevia became so popular in Japan that as of 2006, it made up 40% of the country’s sweetener market (24).
For most people, pure stevia is safe and healthy. The key is to steer clear of processed stevia and instead reach for pure stevia leaf extract. This is especially important if you’re diabetic, because the filler ingredients in processed stevia and stevia blends could increase your blood sugar (25, 26).
While stevia leaf extract is considered to be healthy, there are a few people who might want to be cautious when using it…
People with hypertension or diabetes should know that stevia may interact with blood pressure drugs or diabetes medications. Talk to a healthcare provider if you take these medications and have any concerns.
Early studies haven’t found that stevia has any negative impact on pregnancy or fertility, but moms-to-be should know that not much research exists on the topic so far (27, 28).
If you're allergic to plants in the Asteraceae or Compositae family (including ragweed, marigolds, and daisies), there’s a chance that you could be allergic to stevia too.
Splenda is made from an artificial sweetener called sucralose. Sucralose is made from real sugar, but that doesn’t make it a natural product. Sucralose was invented in a lab and is created through a chemical process. The sweetener is linked to several possible health risks.
Stevia is made from the leaves of a South American plant called Stevia rebaudiana.
Stevia is a healthier option–when you choose stevia leaf extract. Stevia blends, on the other hand, go through chemical processes and contain filler ingredients that could make them as potentially unhealthy as Splenda.
One packet of stevia contains an equivalent of around two teaspoons of sugar.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
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https://www.tandfonline.com/doi/full/10.1080/01635581.2012.712735
https://extensionpubs.unl.edu/publication/9000016363609/stevia/
https://pubchem.ncbi.nlm.nih.gov/compound/Dextrose_monohydrate
Claire Hannum
March 30, 2023
Spring is in the air (and so is pollen, dust, and dander)! If you’re suffering with seasonal allergies, honey can help.
In this blog, we’ll take a look at the different types of honey and how it helps ease some of the common symptoms of seasonal allergies.
To reap the benefits of honey, make sure that you’re eating the right kind. Each type of honey is different due to the way it’s created and processed.
Registered dietitian, nutritionist, and founder of FoodQueries, Melissa Wasserman Baker explains that “It's important to opt for raw, unpasteurized varieties whenever possible. This ensures you get all of the beneficial compounds without any added sugars or artificial ingredients.”
Raw honey is your healthiest option, since it’s the purest form. Other options include wild honey, farmed honey, and factory-farmed honey. Keep reading to learn the difference between these four types of honey…
Raw honey is about as close as you can get to eating honey straight from the beehive. Raw honey is taken from honeycombs in the hive and poured over a cloth, which separates the honey from beeswax and other impurities (1). That’s the only processing raw honey goes through before it’s bottled up and ready to go.
Raw honey is rich in bee pollen, which is the source of most of honey’s major health benefits (2). Pollen is rich in amino acids, vitamins, antioxidants, and micronutrients (3, 4). The German Federal Ministry of Health even recognizes bee pollen as medicine (5).
Raw honey is not pasteurized, as that process removes many of its beneficial ingredients. It’s also not mixed with other ingredients like sugar or corn syrup, like regular honey is (more on that shortly).
Wild raw honey is produced in natural hives in tree branches or other natural habitats for wild bees. Wild honey often has crystals in it, and a somewhat cloudy appearance.
Some raw honey is farmed, meaning it’s grown in a bee box that houses a hive. The hive in the box does its thing, and farmers harvest the raw honey.
Factory-farmed honey—or what most of us call “regular” honey—is the type you find at the grocery store in the little plastic bear. This honey comes from factory farms, where the bees live in unnatural settings. The honey is pasteurized and filtered. It’s processed to remove cloudiness and air bubbles to prioritize appearance and shelf life over health benefits (6).
It has very little nutritional value or health benefits compared to raw honey. In fact, 75% of regular honey contains no bee pollen, the healthiest ingredient of honey (7). Regular honey’s filtration process removes many of its beneficial enzymes and antioxidants (8, 9, 10). Some manufacturers even add extra sweeteners to regular honey, including unhealthy ones like high-fructose corn syrup (11).
With those details in mind, it’s no surprise that raw honey is the most beneficial type of honey to eat.
Raw honey includes small amounts of around 22 amino acids, 31 minerals, and many enzymes and vitamins (12, 13, 14). It also has almost 30 different types of bioactive plant compounds called polyphenols. These are rich antioxidants associated with health benefits like a decreased risk of heart disease and some cancers (15, 16, 17, 18). In fact, raw honey may include as much as 4 times more antioxidants than regular honey (19)! Raw honey has also been linked to lower blood pressure, lower cholesterol, and better wound healing (20, 21, 22).
One quick word of warning: it’s important not to give honey to babies under one year old. This is because it contains Clostridium botulinum, which could cause botulism poisoning in little ones (23, 24).
You’ve probably been told that local raw honey can help with seasonal allergy relief by preventing symptoms from developing, but experts aren’t sure that this is true.
It’s easy to see why so many are optimistic about this idea, especially since people are always seeking new tips on how to stop allergies. The thinking goes that just as allergy shots expose you to a small amount of pollen to help your body fight it, local raw honey might do the same, because it would include the pollen that exists in your area.
Unfortunately, there’s no proof so far that raw honey is effective at this in the long term. For one thing, allergy shots expose people to a very specific standard amount of pollen. The amount and type of pollen in local honey varies in each jar.
Studies on the topic are conflicting. One study found that raw honey provided no allergy relief to participants (25). Another study found that participants who ate honey at a high dose did experience some relief, but the benefits only lasted for eight weeks (26). We would need to see more studies with larger sample sizes to know more about its efficacy among home remedies for allergies.
One thing we do know about raw honey is that many of its other well-known health benefits offer helpful solutions for seasonal allergy symptoms. Here are some of its symptom-soothing perks and natural allergy remedies…
“Honey has been used as a home remedy for centuries due to its anti-inflammatory properties and soothing qualities,” says registered dietitian and nutritionist, Melissa Wasserman Baker.
Some animal studies found that raw honey may work similarly to the way anti-inflammatory drugs do (27, 28). When it comes to allergies, this means it could help relieve a scratchy throat, ease airway inflammation, and soothe eczema rashes.
If your allergies cause coughing, raw honey can help (29). One study found that honey may be as effective in managing coughing as the cough medicine dextromethorphan (30).
“Honey can act as a natural cough suppressant, which may help reduce the frequency and severity of coughing,” says Brian Gans, MD, a physician who also studied nutrition prior to medical school. “A study published in the journal Pediatrics found that honey was effective in reducing cough frequency and cough severity in children with upper respiratory infections.” (31)
Raw honey is a natural way to alleviate sore throats. Its thick consistency helps coat the throat and provides temporary relief from discomfort.
Raw honey’s anti-inflammatory chops can help reduce inflammation in your airways and may help break up mucus in the throat. Honey causes your salivary glands to create more saliva, which can help ease scratchiness, rawness, and pain.
“While honey can help alleviate some symptoms of a sore throat and cold, it is not a cure-all,” Dr. Gans says. In cases where raw honey isn’t enough on its own, it can be mixed with warm water or tea, or combined with lemon and ginger for added benefits.
Many people with seasonal allergies endure itchy eyes, a runny nose, and sneezing. Raw honey may offer added relief to these symptoms.
According to a 2013 study, when paired with an antihistamine, raw honey may add an extra boost to symptom management (32). In the study, one group of participants took an antihistamine daily along with a high dose of honey (1 g per kg of body weight), while another group took an antihistamine daily along with a placebo. In the first month both groups saw an improvement in their symptoms, but one month after stopping the treatment, only the honey group still saw improvement in their symptoms. More research is needed on the subject, but early findings look promising.
Raw wild honey is an incredible gift from nature, packed to the brim with beneficial properties (and a great taste). Research on whether honey can help reduce seasonal allergies is conflicting, but honey can help manage allergy symptoms like inflammation, coughing, a sore throat, and sneezing. The next time your allergies are bothering you, reach for some raw wild honey!
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
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http://www.tandfonline.com/doi/abs/10.1080/10942910600981708
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http://www.tandfonline.com/doi/abs/10.1080/10942910600981708
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http://www.sciencedirect.com/science/article/pii/S0308814605003262
Claire Hannum
March 28, 2023
If you have a teenager in your life, you’ve probably heard of Prime, the beverage that’s taking TikTok by storm.
Prime is a hydration drink from influencers Logan Paul and KSI. This bright, colorful drink claims to be healthier than all the other sports drinks out there. But is there any truth behind these claims?
In this blog post, we’ll examine the hidden truth behind this viral sensation and if your teen should really be drinking it.
The short answer: it’s complicated. The ingredients listed on the Prime drink packaging look healthy at first: the top two listed are filtered water and coconut water. But sucralose (an artificial sweetener) is listed just five ingredients later.
@christina_and_hersquad Ate your kids obsessed? #Prime #primedrinkshype #PrimeDrinks #KidsTick-tock #Obsessed #NewObsession #Obsession #kidsoftiktok #primehydration #fyp #relatable ♬ original sound - Hi! I’m 𝘊𝘩𝘳𝘪𝘴𝘵𝘪𝘯𝘢!🦋
This artificial sweetener seems like a win, offering sweetness without the calories. But there are potential health effects to consider. This “high intensity sweetener,” invented in a lab, is anywhere from 400-700 times sweeter than sugar (1, 2, 3).
Sucralose can harm your gut, and there’s a lot we don’t know about its long-term effects. Because of this, many experts have reservations.
“[Sucralose] is approved by the FDA, but all artificial sweeteners raise an alert,” explains Katherine Gomez, a registered dietitian and medical reviewer. “Some animal studies have suggested that sucralose may have adverse effects on gut bacteria,” says Gomez.
So much so that “it can change your gut microbiome by lowering the number of good bacteria by HALF.” This can lead to other gut health issues like gas or bloating.
A main concern with sucralose is how much of it you consume. One bottle of Prime may just contain a small amount, but Prime is sold in 12 packs. Drinking 12 bottles of Prime within a week or two adds up to a lot of sucralose (on top of other products you may eat with sucralose). Most people do not keep their sucralose consumption low enough to avoid its health risks.
We don’t know a lot about the long-term effects of sucralose, because it hasn’t existed long enough. But what we do know so far may be cause for second thought.
Here are a few reasons you may want to think twice about Prime (and its sucralose content)…
If you (or your teen) doesn’t regularly consume sucralose, your blood sugar and insulin levels can skyrocket (4). And if sucralose is consumed alongside carbs, it may cause a decrease in insulin sensitivity (5).
Experts believe this is because sucralose and other artificial sweeteners taste sweeter than regular sugar. This may cause your body to develop insulin resistance, especially if it is consumed long-term. This can eventually lead to an increased risk of type 2 diabetes (6).
As Gomez explained, sucralose may decrease the amount of good bacteria in your gut. Your body relies on this good bacteria to help your immune system, manage weight, and balance your mood (7).
Wendy Lord, a registered dietitian and health writer, suggests keeping your sucralose intake at a minimum. “This artificial sweetener can disrupt the microbiome's health by off-balancing the bacteria found in the gut. Sucralose can decrease the good bacteria by up to 50%. An unhealthy gut can lead to several digestive problems, such as IBS.”
Lord also shares that sucralose is not well absorbed by our bodies. “Most of it is not digested or absorbed by the body, so a large amount of sucralose has to travel through the GI tract, which can possibly affect the intestinal walls and cause a leaky gut.”
The sucralose in Prime drinks may make you tired! When sucralose is combined with carbs, it can impact your glucose metabolism. This is where your cells get their energy, so you may find yourself unexpectedly drowsy (8).
Prime drinks also sell a Prime Energy Drink. Each can has 200 mg of caffeine, which is nearly double the amount of caffeine of other energy drinks. Excessive caffeine consumption can be addictive and cause insomnia, anxiety and depression, irregular heart rates, gastrointestinal disorders, and high blood pressure. Experts recommend around 300 mg of caffeine a day in healthy adults (19 years or older) and less than 100 mg a day in healthy teens (12–18 years old) (9). That’s less than a half a bottle of Prime!
Prime might look cool on the internet, but in reality it’s not particularly healthy. The sucralose in Prime Hydration and Prime Energy—and the high caffeine content in Prime Energy—can cause avoidable health issues like an increased risk for diabetes, leaky gut, and insomnia. Prime shouldn’t be relied on as a regular or healthy source of hydration or energy.
Instead, aim to drink half your body weight in water each day. And if you want flavor, add flavored collagen powders like Wild Berry or Peach.
While Prime includes sucralose, Gatorade also has ingredients to be wary of. For starters, Gatorade’s Zero Sugar varieties also include sucralose. Standard Gatorade, however, includes sucrose and dextrose. Sucrose, also known as table sugar, should be consumed sparingly.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Claire Hannum
February 28, 2023
What’s the first thing you think of when you hear the word “salt”?
Do you think of high blood pressure or heart disease? Excess sodium? The one thing that you should never, ever add to your food?
Good news: you can take a deep breath.
Most of what you’ve been told about salt is wrong. Here’s what you really need to know…
Salt is made up of two minerals: 40% sodium and 60% chloride, and is the highest source of sodium in a daily diet (1).
Sodium plays a part in muscle contractions, nerve function, and nutrient absorption. It helps regulate your blood volume and blood pressure (1, 2, 3, 4).
Not all bodies respond to sodium in the same way. Some people may not experience any effects when eating a high-salt diet. Others, who are considered salt-sensitive, may experience changes in blood pressure and bloating (5).
Chloride is also integral to body function. After sodium, chloride is the second most abundant electrolyte in your blood (6). As an electrolyte, chloride plays an important role in fluid balance, nerves, and other key functions. If you don’t get enough chloride, you may experience respiratory acidosis, which happens when carbon dioxide builds up in your blood and makes it more acidic (7).
Here are five myths you may have heard about this ancient ingredient…
On average, Americans eat about 3,400 milligrams of salt per day, with about 71% of that salt coming from processed food...yikes (8)!
This goes to show that it’s not the salt you add to your food. It’s the salt in packaged, processed food that you need to look out for…
Yes, several studies have shown a connection between high sodium, high blood pressure, and heart disease (10, 11, 12, 13, 14).
However, other studies have found conflicting results—confessing that there isn’t enough evidence to be certain there’s a link between high sodium intake and heart disease (15, 16, 17).
Some researchers are even saying that a moderate intake of sodium (around 1 to 2 teaspoons per day, or 5 to 10 grams) is not linked to an increased risk of heart disease (1, 18).
Sodium and chloride, the two ingredients in salt, are both important minerals that your body needs to function. Without them, your body may struggle with fluid balance, nerve health, basic muscle functions, and nutrition (1, 3). Salt is also a leading source of iodine, iron, and folic acid for many Americans (19, 20, 21). Without salt in your diet, your body won’t have the nutrients it needs to thrive.
As always, the science here is conflicting. I do believe that a high-salt diet from packaged foods can be harmful to your heart, but a LOW-salt diet comes with its own laundry list of problems: low blood pressure, low sodium levels, dehydration, and even increased levels of blood fat (22, 23, 24).
Not only that, but low sodium levels can also lead to serious neurological issues, including seizures, coma, and impaired cognitive functioning, along with GI symptoms (25).
Salt isn’t something that should be avoided at all costs. It’s an essential mineral that plays an essential role in the human body. While some people can benefit from lessening their salt intake (especially from processed foods), it’s not something to be universally feared. Many studies indicate that salt may not be as bad as we once feared—especially for those without pre-existing health conditions.
People who are overweight, salt-sensitive, hypertensive, or pre-hypertensive should consider keeping their salt intake low. This is especially important if you have salt-sensitive hypertension (26).
One of the easiest ways to do this? Cut out processed foods (71% of America’s salt intake comes from these so-called “foods”!).
If you have heart disease, or even a family history of heart disease, talk to your doctor about what’s best for you—but also be on the lookout for hypotension, which can develop in some heart disease patients who are put on low-salt diets (27, 23).
Just like the studies on salt are conflicting, so are guidelines on how much salt to eat. Currently, the Dietary Guidelines for Americans recommends eating 2,300 mg of salt per day. But most Americans consume roughly 3,393 milligrams (mostly through packaged, processed foods) (28).
If you’re a competitive athlete, someone who works in extreme heat, or someone with an extenuating health issue, you may need a higher intake of salt.
The body needs a minimum of around 500 milligrams of salt per day to function properly, which comes out to under ¼ of a teaspoon (29). Unless your doctor says otherwise, make sure you are getting at least this much!
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
February 9, 2023
Have you ever dedicated yourself to a trendy diet that all your friends were loving, only to find yourself no closer to your weight loss goals?
Or maybe you feel hopelessly exhausted day after day, no matter how much energizing, protein-rich foods you eat?
There’s a reason for that: bio-individuality. It’s the view that there is no one-size-fits-all solution for nutrition or health. Each body is unique, with its own history, needs, health risks, and DNA. It’s one of the reasons why one woman may lose weight on her first try, while the other plateaus on the same diet plan that worked wonders for her friend.
To help you understand your body’s own unique roadmap, NativePath is now offering genetic nutrition tests to create your own personalized nutrition plan! Cutting-edge technology now makes it easier than ever to study the health of your genes and create your own one-of-a-kind solution for feeling and looking better.
Read on to learn what genetic nutrition testing is, and what your test will reveal about you and your bio-individuality…
Genetic nutrition testing isn’t the type of genetic test that identifies your ancestry or family history. Instead, it determines which foods and supplements you should consider for optimal health.
The test, called the MethylDetox Profile, shows how your parents impact your genetic expression. It does this by looking at five genes—each of which is involved in a process called methylation.
Methylation is a biochemical process that takes place in every human cell. Think of it as a remote control for your cells. It signals the cells, telling them what to do and how to behave. By sending these signals, DNA methylation can control how they grow, develop, and function. Too much methylation turns your genes “off". Too little methylation turns your genes “on". The goal is balanced methylation that hits a sweet spot.
The status of whether a particular gene is “on” or “off” is called gene expression. Imbalanced methylation is linked to a wide range of health issues, including diabetes, metabolic syndrome, ADHD, diabetes, fertility issues, a weak immune system, digestive problems, irritable bowel disease, substance use disorder, food sensitivity, allergies, hormone balance, processing of toxins, hypothyroidism, cancer, and more.
Which leads us to our next point…
Epigenetics is the study of changes in the body caused by gene expression. Or, put simply, it’s the study of how environmental and external factors can change your genes' activity throughout your life—even before you are born.
There are two things to know about gene expression…
The good news is that once the MethylDetox Profile determines your genetic makeup and potential for imbalances in methylation, you can often change it through healthy habits and through the nutrients you eat (6). Gene expression changes throughout a person’s life (7).
With this in mind, many people want to take the test to learn how they can use nutrition to target a specific health issue. Using the test this way is especially helpful for issues like heart disease risk, mental health, detoxification from heavy metals, hormone imbalances, and estrogen clearance.
Reading your genetic nutrition test can feel like reading another language. To make it easy, we’ve compiled a list of the most important words to know…
Your test will show you exactly which supplements and foods you need—no more guesswork! It’s like having personal x-ray vision into your own DNA.
The test will check what versions of the following five genes you inherited from your parents…
Your test results will tell you whether each gene has any variants, whether your methylation is at risk for being imbalanced, and which nutrients are needed to support the function of those genes.
But here’s the thing: everyone is individualized. Even if you and your best friend took the same test and got the same result, your personal nutrition needs could be different. Not everyone has the same type or amount of variants in their genes, nor does everyone have the same reason behind one of their genes having imbalanced methylation. You may need to eat more of a specific healthy veggie or cut back on a certain supplement to find balance, while your best friend may need to get her gut health checked or quit smoking. This is why it’s so important to go over your results with a professional—and when you take the test through NativePath, you’ll get a group call with an expert twice per week to help you through it!
Here’s an example of the type of nutrient each of the five genes may need—but remember, it’s not one-size-fits-all!
Your test results will color-code each of the five genes. Here’s what each color means:
From the image below, we know that this person has one gene with NO variants, two genes with a variant that was inherited from ONE parent, and then two genes with a variant inherited from BOTH parents.
Sound confusing so far? It doesn’t have to be! Let’s go through an example of exactly how you can use your test results to change your gene expression and your health…
Imagine that your test results show that your COMT gene has one variant.
The COMT gene plays a role in breaking down your neurotransmitters and is important to your prefrontal cortex—the part of the brain that makes decisions. COMT variants can be associated with anxiety, depression, panic, trouble sleeping, and other issues, so the health of this gene is important.
For a COMT gene to work well, it needs to get enough methionine, magnesium, and B vitamins. This is exactly what your MethylDetox Profile will tell you—along with the best foods to eat to keep your COMT gene in balance and reduce your risk of mental health issues associated with COMT-related problems.
Important Note: Having a variant in a gene does not mean that your gene is automatically unhealthy or working incorrectly. Most people have variants in some of their genes. Sometimes a variant simply means that you’re at a higher risk than others for issues related to that gene. On the other hand, people without any variants sometimes develop gene issues due to unhealthy eating or lifestyle choices.
Your genes do not define you, but knowing your genetic makeup is the first step to making sure you are supporting how your genes work. With the MethylDetox Profile, you’ll know which supplements to take (and not take), along with which foods to emphasize in your diet. These nutrition and lifestyle recommendations make caring for yourself easy and free of guesswork.
Want a 30-day diet and exercise plan to complement your genetic nutrition plan? Try the NativeBody Reset. This doctor-designed plan will help boost your energy, metabolism, and overall health for more vibrant, healthy living—and genes.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
January 26, 2023
Something is happening in the dirt—something that most of us don’t even know about: soil depletion.
Soil depletion is the loss of soil fertility due to the improper use or poor management of land (think: aggressive modern farming techniques, overgrazing, deforestation, and invasive construction work) (1).
This has been an issue stretching far back into human history. As far back as 1921, experts knew that soil fertility had a direct correlation to the number of nutrients in crops, but the problem has continued to spiral (2).
Experts estimate that around 95% of our food is grown directly or indirectly on soil (3). But unless we change our tune and develop new farming practices, the amount of functional farmland per person will drastically decrease in the next few decades (4).
So, why are we talking about dirt? Because while soil depletion is pretty concerning from an environmental perspective, that’s not where the problems stop. Soil depletion can also have a direct impact on your nutrition intake and overall health.
Because depleted soil has lower nutrient levels and higher levels of toxins, it could lead to negative health impacts in the long run. Here are some of the potential risks…
In an analysis of 43 garden crops, protein in crops decreased at a median of 6% from 1920 to 2001 (5). In corn, protein content declined a whopping 30 to 50% (6). As many as one billion people around the world aren’t able to get enough daily protein. In Central Africa and South Asia, it’s predicted that as many as 30% of children aren’t getting enough (7, 8). Without enough protein, you may experience a weakened immune system, loss of muscle mass, an increased risk of osteoporosis fractures, fatigue, and irritability (9, 10, 11, 12, 13).
From 1920 to 2001, starch content in corn—the United States’ largest crop—notably increased (14, 15). Starch is the most commonly eaten type of carbohydrate (the other two types are fiber and sugar). Starches are fine in moderation, especially when they take the form of potatoes or sweet potatoes. But unfortunately, many starches today are highly refined, which can cause rapid blood sugar spikes. Refined starches may cause a higher risk of heart disease, type 2 diabetes, and weight gain (16, 17, 18, 19).
Over the last few decades, vegetable crops have had lower levels of trace minerals like manganese, zinc, and copper (20). The body needs trace minerals in small amounts in order to function in a healthy manner (21). Manganese plays a role in brain and nervous system function (22). Copper also helps with brain and nervous system function, while playing a role in connective tissue formation (23). Zinc is vital to immunity, skin health, and protection against inflammation (24, 25). While you don’t need much of these trace minerals, it’s incredibly important to get enough to keep your body functioning smoothly (26).
Many soil samples now include more toxic materials, including aluminum, cadmium, and lead (27).
Day-to-day low-level exposure to aluminum through cooking and food is common. It’s generally considered safe, but higher levels of aluminum exposure come with health concerns (28). Experts believe that excess aluminum exposure may be a potential factor in developing Alzheimer’s disease, though more research is needed to know for sure (29, 30, 31). Some researchers also believe that aluminum may be a risk factor for inflammatory bowel disease (32, 33).
As for cadmium, low levels of this heavy metal are found in many foods—especially shellfish, kidney meats, and liver. It can also be found in air, water, and cigarette smoke. Exposure to small amounts over time may create a build-up of cadmium in the kidneys. Ongoing cadmium exposure has been linked to kidney disease, bone fragility, lung damage, and increased risk of cancer (34, 35).
Lead, the most infamous of these minerals, can be harmful even in small doses, especially for kids. Lead can damage brain development, the kidneys, and the nervous system (36, 37, 38).
In recent decades, magnesium levels in wheat and many vegetables have decreased by up to 25% (39). Magnesium is a powerful mineral that helps the body thrive by boosting energy and encouraging healthy muscle and nerve function. Chronically low levels of magnesium can increase your risk of heart disease, high blood pressure, type 2 diabetes, and osteoporosis (40, 41).
From 1950 to 1999, many garden crops saw a decrease in vitamin C (also called ascorbic acid) (5). If you’re not getting enough vitamin C, your immune system could become weaker and your risk of infection could increase (42).
Crops have also seen a decrease in phosphorus over the last few decades (43). This mineral teams up with calcium to play a role in building your bones. It also helps your body produce energy (44). When your body is short on phosphorus, you may experience bone pain, bone weakness, anxiety, fatigue, and joint stiffness (45, 46).
Iron levels have decreased in many crops as well (5). This nutrient is important to blood health, helping to transport oxygen and carry red blood cells from your lungs to other parts of the body (47). If you don’t get enough iron, you might find yourself experiencing headaches, dizziness, anemia, and lower levels of energy (48).
Strategically chosen supplements can help you replenish the nutrients you may be losing.
A greens powder like Native Greens Superfood Powder is a great way to make up for lost veggie nutrients. Just one small scoop includes 21 organic vegetables, fruits, and superfoods so that you can load up on antioxidants, minerals, and vitamins that could be missing from modern crops. All you need to do is mix it into your water or smoothie!
If you’re worried about the protein decrease in crops, grass-fed collagen is a great protein source. You can take collagen daily in your favorite hot or cold beverage, or even in a food recipe.
If magnesium deficiency is your concern, you can try a collagen solution that combines magnesium into the mix! Nativepath Collagen PM can help you make up for lost magnesium each night before bed. This soothing blend of collagen, magnesium, GABA, L-theanine, and melatonin is a perfect nighttime beverage to help you fall asleep faster and stay asleep longer.
Another tip that may help you make up for lost nutrients is to reach for organic, grass-fed, pasture-raised food at the grocery store. Some experts believe that the soil used to grow organic crops may be less depleted, but more research is needed to know for sure.
Soil quality is declining due to soil depletion.
When soil is depleted, the microorganisms that make up its fertility and vitality are removed and can’t be replaced. In turn, the soil’s nutrient content goes down.
Crops from depleted soil may be lacking in protein, trace minerals, magnesium, vitamin C, phosphorus, and iron.
Many crops from depleted soil have seen an increase in starch, aluminum, lead, and cadmium levels.
Soil depletion is the loss of soil fertility caused by various factors, including natural erosion, overuse of fertilizers, and soil contamination. When this happens, the quality and nutrient content of soil significantly declines.
Soil is loaded with phosphorus, potassium, and nitrogen. It also includes calcium, sulfur, and magnesium (49). These nutrients enable the soil to support the growth of crops that are packed with all kinds of essential vitamins and minerals. However, when soil is depleted, these nutrients take a nosedive.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
https://jamanetwork.com/journals/jama/article-abstract/228654
https://www.usda.gov/media/blog/2019/07/29/corn-americas-largest-crop-2019
https://www.sciencedirect.com/science/article/abs/pii/S0889157507000336
https://www.sciencedirect.com/science/article/abs/pii/S0889157507000336
https://www.mayoclinic.org/diseases-conditions/lead-poisoning/symptoms-causes/syc-20354717
https://www.dpi.nsw.gov.au/agriculture/soils/soil-testing-and-analysis/plant-nutrients
Claire Hannum
January 19, 2023
Do you know if you’re getting enough protein for your age? Our guess: probably not.
This isn’t another article written for the bodybuilders or the superhumans out there. This article is written for those over 50 who are wondering if their protein intake should increase or decrease with age (cast your votes now before reading the next line!)…
The short and simple answer: As you get older, you actually need MORE protein.
As your body ages, protein is a key building block to staying healthy, strong, and independent. It’s what helps your body…
And yet, it can be hard for older adults to get the amount of protein they need: Appetite often decreases, making it more difficult to consume enough food to get the recommended amount of protein. Metabolism slows down, making it harder to digest and absorb food (which can lead to malnutrition). And lastly, some older adults may not have the same access to healthy protein-rich foods due to mobility issues, difficulty getting to the grocery store and carrying bags of groceries, or they’re on a limited budget that makes it hard to afford higher-priced foods such as lean meats or seafood (2, 3).
In this article, we’ll cover exactly how much protein you need if you’re an adult over 50, along with simple tips on how to increase your daily protein intake.
While experts agree that protein is vital, many still disagree on exactly how much daily protein is enough (4). The recommendation range is large, with dietitians saying that you need anywhere from 10% and 35% of your daily caloric intake to come from protein (5, 6).
However, for the average sedentary adult UNDER the age of 50, the suggested protein intake is 0.8 grams per kilogram of body weight, or 0.36 grams of protein per pound.
For example, someone who weighs 75 kilograms (or 165 pounds) should aim to eat 60 grams of protein each day. And if that person is more physically active, their daily protein requirements increase.
So, why do you need more protein as you age?
Well, just like your natural collagen begins to decrease in your 20s, your muscles begin to decrease in your late 30s or 40s—and continue declining each year, only to ramp up to an even greater annual loss around age 50 (7). This age-related loss of muscle mass and strength is called sarcopenia (8, 9).
To prevent this and to live an active life for longer, it’s recommended that older adults increase their protein intake as they age. Not all experts agree on which age should prompt a protein increase (as many factors can impact your individual protein goal) but many experts suggest increasing your intake in your 50s (10).
That said, here’s a helpful chart to help guide your daily intake (12, 13, 14)…
A variety of factors go into your daily protein needs. If you have unique circumstances, you can calculate your protein needs on a very specific level with the help of your doctor, or with this handy calculator.
If you’re not getting enough protein each day, there are five simple things you can do…
Rather than loading up on the traditional carb-heavy breakfast (think: pancakes, cereal, or toast), opt for a protein-rich breakfast. Not only will you be doing good for your body, you’ll feel more energized throughout the day. (And if weight loss is one of your goals this year, this small habit will help!)
This high-protein breakfast can look like eggs and grass-fed, sugar-free bacon. A blueberry collagen smoothie. Or a scramble with some of the leftover protein from the night before.
The most direct (and obvious) way to increase your protein intake is to add more protein to your diet. You can increase your serving of foods like fish, eggs, lean meats, poultry, nuts, beans, lentils, and other legumes.
Need more protein ideas? Read this blog next: Which Types of Protein Should You Be Eating Each Day? Here Are 21 Healthy Ideas
Just one scoop of collagen peptides has 9 grams of protein, and we recommend that people take at least two scoops a day (that’s 18 grams of protein, with just collagen!).
Not only is collagen an essential protein for your body as you age—but it also contains 19 out of the 20 amino acids.
Amino acids are the literal building blocks for proteins and can help repair and build muscle, as well as provide energy and support the immune system. They also help regulate hormones, reduce inflammation, aid in digestion, and improve mood, focus, and memory.
NativeTip: To find out how much collagen you should take each day, read this article next: This Is How Much Collagen You Need Each Day to See and Feel Results
One easy trick to get more protein is deceptively simple: eat the protein source on your plate before eating the other food in your meal—especially before starches. If you’re eating a dish that includes a piece of chicken and a roll, go for the chicken first. This way your body will have time to load up on protein before the roll makes you too full to eat anything else. Another great habit shift is to make sure you include at least one high-protein food with every meal you eat. If meat is a regular part of your diet, reach for leaner and somewhat larger cuts of meat.
Spreading out protein consumption throughout the day is important to ensure that your body has a steady supply of amino acids to build and repair muscle. It’s recommended to have around 20 to 30 grams of protein at each meal, and if needed, you can have smaller snacks in between meals to reach your daily protein goal.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
December 1, 2022
If you were to break down your diet into percentages based on a guess, what would you imagine? Would you assume that a quarter of your daily calories were grains and that maybe another quarter was protein? What percentage of your daily meals would you guess went to fruits and veggies?
Here’s one thing I can bet you didn’t imagine on your daily plate: vegetable oils. Most of us imagine oils as background noise in our daily diet, but the reality is that they take up a huge portion of what we eat each day. Vegetable oils make up a whopping 20% of American calories (1). Yes, 20%! (2)
An ingredient that didn’t even exist just over a century ago is now so prevalent in our daily diet that it’s nearly impossible to fully avoid. It’s hiding in plain sight among our favorite snacks, restaurant meals, and even “healthy” grocery products like salad dressing, ketchup, and dairy-free cheese.
And here’s the thing: vegetable oils are not your friend. They are associated with higher rates of diabetes, heart health issues, and other chronic illnesses (3).
In 2018, around 51% of US adults had at least one of ten common chronic health conditions (arthritis, cancer, asthma, hypertension, hepatitis, chronic obstructive pulmonary disease, coronary heart disease, stroke, diabetes, or weak/failing kidneys). More than 27% had more than one chronic illness to contend with at once (4). Obesity has also been rising in the US (5).
Those numbers are striking in their own right, but what makes them especially shocking is that Americans, by and large, have been consistently developing better habits over the last century. Americans get more exercise than they did 20 years ago, Americans are more aware of the need to eat healthy than they were 20 years ago, and the amount of Americans who smoke has decreased by 50% since 1965 (6, 7, 8).
So why are health problems only growing? A lot of experts wonder if the culprit is the rise of vegetable oil—and our team at NativePath believes that it is.
The more accurate term for vegetable oil is partially hydrogenated oil (PHO). Through a process called hydrogenation, hydrogen molecules are added to the liquid vegetable oil, turning it into a solid at room temperature. This process creates artificial trans fats: the type of fat that lowers your body’s good cholesterol (HDL) and raises the bad kind (LDL).
Vegetable oils are derived from seeds, legumes, and grains. They include soybean oil, sunflower oil, corn oil, safflower oil, peanut oil, canola oil, rice bran oil, cottonseed oil, and grapeseed oil.
These oils show up in cooking and baking recipes, processed foods, margarine, salad dressing, most restaurant foods, and all kinds of everyday grocery store purchases.
They are extracted from the plants through either an oil mill or chemical solvent, as opposed to healthier oils which are produced by crushing or pressing plants and seeds (9).
Partially hydrogenated vegetable oils didn’t even exist until 1900 (10). The hydrogenation process used to create margarine was introduced in 1901, cottonseed oil didn’t appear on the scene until 1911, and corn oil didn’t become available until as late as the 1960s. They are not a whole, natural part of the human diet.
Here is a list of the most common vegetable oils that should be avoided…
In 2013, a group of scientists in Sydney, Australia studied two groups of participants. Each group’s diet included the same levels of fat and oils—but the first group got their fats and oils from partially hydrogenated vegetable oils like margarine and safflower oil, while the other group used other sources like olive oil and butter. Everything else about the two groups’ habits was the same. Over the seven years of the study, the vegetable oil group had a 62% higher death rate (11).
Partially hydrogenated vegetable oils come with risks. Here are some of the top issues linked to them…
Partially hydrogenated vegetable oils contain trans fats, which can put you at risk for heart issues, inflammation, and other health problems (12, 13). So much so that just a 2% increase in calories from trans fats nearly doubles your risk of heart disease (14).
Vegetable oils are high in an essential fatty acid called omega-6. While this fat can be good for you in balanced amounts, experts believe that humans need to get a specific ratio of omega-6-to-omega-3 in order for omega-6 to have a healthy effect on the body (16).
Since vegetable oils are loaded with omega-6s, you’d need to consume a LOT of omega-3s to create a healthy balance. Unfortunately, this isn’t the reality. In just the past 150 years, Americans have gone from a 1:1 ratio to a staggering 20:1 ratio (17). Which is why chronic inflammation is on the rise. Just this one bodily imbalance can lead to health issues like cancer, arthritis, diabetes, obesity, and inflammatory bowel disease (18, 19).
More research on this issue is still needed, but early suggestions are worrying enough to steer clear of vegetable oils.
Because vegetable oils consist of polyunsaturated fats, their chemical structures contain two or more of what’s called a double bond. This means that vegetable oils are at risk of oxidizing, or reacting to oxygen in the air. When the oils oxidize, they could degrade into potentially dangerous compounds (20).
When vegetable oils are used during cooking, they may be heated to a temperature that hits their smoke point. At the smoke point, the oil starts to oxidize and release unhealthy free radicals (21). At this smoke point, they may also release acrolein, a burnt-flavored substance that can pose a risk to your lungs when it’s in the air (22).
If you consume high amounts of vegetable oils, this means that the membranes of your cells are at a higher risk of oxidation. When cells oxidize, it can damage DNA and increase your risk of certain health issues (23).
Vegetable oil contains high levels of linoleic acid, a type of omega-6 fatty acid that can alter neurotransmitter signaling and make you eat more than you need (24). In an animal study, mice were fed either a diet high in soybean oil and coconut oil, or just coconut oil. Those fed the soybean oil diet showed significant increases in weight gain, adiposity, diabetes, glucose intolerance, and insulin resistance (25).
What this study shows is that as one consumes more and more vegetable oil, their levels of linoleic acid increase, along with their body fat. When body fat increases, a whole host of issues arise: heart disease, diabetes, high blood pressure, high cholesterol, and more (26).
Today, linoleic acid accounts for nearly 8% of our caloric intake. This is a stark increase from our hunter-gatherer ancestors, who consumed just 1 to 3% of their calories from linoleic acid (27).
A key thing to remember is that the vast majority of restaurants use vegetable oils to cook their food. And we’re not just talking fast food—many high-end restaurants do the same. Most packaged foods lining grocery store shelves contain vegetable oils, as do harmless-seeming products like oat milk and even baby formula. Here are some common foods that usually include vegetable oil:
There are four things you can do to cut back on vegetable oil intake…
Before adding an item to your grocery cart, do a quick scan of the ingredient label. Keep an eye out for the following words or phrases…
When eating out at a restaurant, ask your server what oils they use to prepare your food. LocalFats.com is a handy website that shows your which restaurants in your area use healthy fats in their kitchen.
Search your kitchen for foods, drinks, or other products that contain the following oils:
Olive oil, avocado oil, and coconut oil are three of the most popular substitutes for vegetable oil, but they’re not the only ones. There is a wide range of healthier oils and fats to try: Our Skinny On Fat Guide shows you the ins and outs of cooking with healthier oils and advises on the safest temperature to use for each oil.
Vegetable oils are a hidden danger to our health. Most of us are surrounded by them, as they’re in countless foods and restaurant meals. Take steps to switch out vegetable oils for alternatives like olive oil, avocado oil, and coconut oil, and be aware of the ingredients in the foods you eat. You can cut back on vegetable oils—it just takes awareness.
Vegetable oils can contain trans fats and may pose a risk to heart health. They also include high levels of omega-6, which can put you at risk for chronic inflammation and associated health issues like cancer, diabetes, and obesity. Vegetable oils also have a high risk of oxidation, which can cause cell damage and risk of illness.
Soybean oil may have a link to Alzheimer’s, dementia, and depression, and vegetable oils may increase your risk of cancer (28). Vegetable oils have also been linked to an increased risk of cancer (29, 30, 31).
Soybean oil, corn oil, cottonseed oil, sunflower oil, safflower oil, grapeseed oil, canola oil, peanut oil, and rice bran oil are unhealthy.
Olive oil, coconut oil, avocado oil, and grass-fed butter are healthier options. Our NativePath Skinny On Fat Guide can help you get started with healthier oil cooking methods.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
November 29, 2022
The amount of sugar the average American consumes daily has drastically increased over the last few centuries. Today, as many as 75% of Americans eat more sugar than they need (1). This can lead to an increased risk of heart disease, diabetes, and several other major illnesses (2, 3).
Here’s the kicker: Sugar isn’t just in the obvious sweet stuff (think: ice cream, cookies, and brownies). It’s in hundreds of foods that you’d never expect—fruit juice, canned fruit, cereals, trail mix, ketchup, salad dressings, and processed meat, just to name a few.
Because sugar goes by so many different names, it’s not always easy to spot in a product’s ingredient list. This makes cutting it out of your diet tricky, yet essential. In this article, you’ll learn what happens to the body when you consume sugar, plus 30 different sugars to look for before adding a food or beverage to your grocery cart.
Your brain responds to sugar similarly to the way it would respond to cocaine (4). When you bite into a food high in sugar, you feel a rush of feel-good brain chemicals like serotonin and dopamine (5). But these happy feelings are short-lived. Once you come down from that initial high, you want to experience it again and again—to the detriment of your health.
Once sugar is in your system, your insulin will spike in an attempt to regulate your blood sugar. Insulin is a hormone tasked with keeping sugar levels consistent in your blood, and absorbing excess sugar as needed (6).
Thanks to insulin, your blood sugar will drop down to a more normal level. That process is what creates the infamous sugar crash: that early sugar rush feeling wears off, leaving you feeling exhausted and possibly cranky (7).
If you eat or drink lots of sugar regularly, you might find yourself feeling frequently drained, extra hungry, or extra thirsty (8). This is because your insulin is working super hard to stabilize your blood sugar levels. It can be made even worse by the fact that simple sugars are lacking in energy-boosting nutrients like protein and fiber. Frequent consumption of added sugars has been linked to high levels of daytime fatigue (9). Put simply, a sugar-filled snack or meal is a ticket to exhaustion.
If you regularly eat high amounts of sugar (more than 25 or 30 grams per day for men and women, respectively), the downsides go far beyond what you’ll feel in the short term…
Sugar is high in excess calories and low in protein and fiber, meaning you’ll need to eat a lot of sugary foods in order to feel full, while still missing out on the nutrients your body needs. This can lead to weight gain. So much so that excess sugar consumption has been linked to obesity, which can, in turn, lead to insulin resistance, which can then lead to diabetes (10, 11).
If you’re a more visual person, here’s what happens when you eat high amounts of sugar for a long period of time:
High Sugar Consumption → Weight Gain → Insulin Resistance → Diabetes
Sugar can also increase your risk of severe health issues like heart disease (12). It can increase how quickly you age by breaking down collagen, and as you were probably warned as a kid, sugar can cause tooth decay (13, 14).
Added sugars have a knack for hiding in plain sight on ingredient labels. This is because sugars can go by dozens of different names, and a lot of them are a bit misleading.
While there’s no “right” amount of sugar to eat each day (less is better), it’s helpful to be aware of roughly how many grams you’re taking in. Take a look at the nutrition labels on your food and keep an eye out for any of the names listed below.
When you have a choice, opt for lower-sugar options in your snacks and meals. For example, choose fruit instead of fruit juice, and water instead of soda. The less processed a food is, the better.
Types of sugars you might see on nutrition labels:
Nutrition labels also list added sugars, which contain varying levels of glucose and fructose under the following names:
Americans eat around 17 teaspoons of added sugar per day (17). Added sugar increases your risk for diabetes, heart disease, obesity, and other health issues. While there’s no need to worry about small amounts of naturally occurring sugars in fruits or other whole foods, added sugars are a dangerous ingredient. Curb your sugar consumption by regularly reading nutrition labels and learning the lesser-known names for the sweet stuff.
All added sugars are cause for concern. Among added sugars, the worst of the worst are those that contain fructose—especially high-fructose corn syrup. Studies have found that fructose is more harmful to health than glucose (18).
Research on high-fructose corn syrup regularly sparks controversy among scientists, but it’s been associated with obesity, and fructose has been linked to an increased risk of type 2 diabetes (19, 20).
Fructose is harder for the body to absorb, and much of it is processed through the liver, which increases the risk for non-alcoholic fatty liver disease and metabolic issues (21, 22). Research has also indicated that eating excess fructose on a high-calorie diet can raise triglyceride levels in the blood (23).
Each ingredient has its own issues, but sugar alcohol is not a real sugar, and generally isn’t associated with as many health risks as sugar. Sugar alcohol tastes sweet like sugar, but has a different chemical structure than sugar. As a result, it’s more difficult for your body to absorb. This can lead to stomach pain, bloating, diarrhea, and other gastrointestinal issues (24).
Because sugar alcohol doesn’t impact blood sugar levels as strongly as real sugar, it’s a great option for people with diabetes who want to enjoy something sweet. Sugar alcohol has fewer calories, and unlike sugar, it doesn’t come along with a risk of tooth decay.
Humans aren’t really meant to eat added sugars in the first place. Added sugars did not exist in the early human diet, and there’s a reason for that! Of course, in the modern world, we are all going to come into contact with it. So while you should aim to consume as little sugar as possible, the FDA suggests that you aim to keep the calories you consume from added sugar under 10% of your daily total calories (25).
Natural sugar can be found in foods like bananas, berries, apples, dates, carrots, beets, and sweet potatoes. Foods like these offer your body sugar without sending your blood glucose levels for the wild ride that added sugars create.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
September 20, 2022
Food is supposed to be simple. And for a while, it was. For most of American history, natural ingredients and fresh homemade meals were the norms. But that all changed in the 1950s with the rise of ultra-processed foods, mass-produced dairy and meat, and additives like hormones and new preservatives.
This introduction of fake, processed food brought unfortunate side effects: An increase in diabetes, cholesterol, blood pressure, and…accelerated aging (1, 2, 3, 4). There’s even a startling statistic that processed food may kill more people prematurely than cigarette smoking (5).
In this article, you’ll learn which seven foods speed up aging, and which foods slow it down…
Here are seven foods to avoid if you’re wanting to slow down aging…
Food preservation has been around for thousands of years. In fact, it was essential for human preservation. With the help of natural preservatives like salt, alcohol, and dates, early civilizations were able to preserve their fresh food so that it could last through the winter months. However, those once harmless preservatives have now turned into toxic preservatives created in a laboratory.
The top 3 preservatives one should avoid are the following:
Sodium nitrate is a key player in processed meats, but when it’s exposed to high heat, it can turn into an unhealthy compound called nitrosamine. This compound is linked to higher risks of cancer, and potentially higher risks of type 1 diabetes (6, 7, 8).
Carrageenan is found in many dairy and dairy-alternative products. More research is needed, but early studies have found potential connections between carrageenan and glucose intolerance, inflammation, and digestive issues like ulcers (9, 10, 11).
Sodium benzoate is especially common in carbonated drinks and diet or sugar-free drinks. While generally considered safe when consumed by healthy people, sodium benzoate has potential side effects that need further research, including a decline in focus (12). When sodium benzoate is combined with vitamin C, it can convert into a compound called benzene, which may be linked to the development of cancer (13).
Artificial sweeteners are found in all kinds of low-sugar and/or diet foods and drinks. Some of the most common ones include aspartame, saccharin, sucralose, and acesulfame potassium. These products may cause depression, anxiety, weight gain, headaches, and may even be connected to cancer risk (14, 15, 16). Artificial sweeteners may age the mind, too: One study found a potentially increased risk of stroke, dementia, and Alzheimer’s disease in people who drank artificially sweetened beverages (17).
Certain food coloring dyes may increase the risk of cancer. Research on the dye Red 3 has shown that it can increase the risk of thyroid tumors in some animals (18, 19). Other food dyes, including Red 40, Yellow 5, and Blue 1, may cause allergic reactions (20). On top of this, artificial coloring is typically found in processed foods, thus increasing the risk of inflammation and early aging all the more. Artificial food coloring may make your food more technicolor, but it’s got nothing on the natural brightness and beauty of fresh fruits and vegetables.
Gluten isn’t just a singular thing—it’s a name for several different proteins in barley, rye, wheat, and a wheat-rye hybrid called triticale (21). Many people turn down gluten because they suffer from gluten intolerance, gluten sensitivity, or celiac disease (a serious condition in which the body has a serious immune reaction to gluten.) Gluten is a hotly debated topic among experts. Some people feel that gluten is perfectly fine for those without a direct medical condition that prompts them to avoid it. Others feel it’s better to avoid gluten altogether.
Gluten intolerance can be hard to diagnose, and if you live with it undetected, you may suffer from lower absorption of nutrients, exhaustion, gut health issues, and joint pain (22, 23, 24).
At NativePath, our main concern with gluten is that many products with the ingredient are ultra-processed and mass-produced with additives or other ingredients that are linked to inflammation.
Much of the dairy on grocery store shelves today is produced on factory farms, where cows produce milk under extreme stress in cramped conditions, and hormone additives are a regular occurrence (25).
Dairy has been found to increase inflammation for some people, which can lead to oxidative stress, one of the top causes of aging. Some research even linked a low-dairy diet to fewer sun-related wrinkles (26).
Sugar is a notorious instigator of many health issues, including an increased risk of heart disease, cancer, and type 2 diabetes (27, 28, 29). It’s also a culprit when it comes to aging skin. This is because it reacts with protein in the body to create compounds called advanced glycation end products, or AGEs. These compounds have been found to play a role in aging by damaging your body’s collagen and elastin. What’s more, studies have also linked high sugar consumption to a more wrinkled appearance (30, 31).
There’s a reason we don’t include soy in any of our products. This common ingredient has been linked to an increased risk of thyroid issues, digestive problems, lower nutrient absorption, and hormone imbalances (32, 33).
Soy has high levels of a plant compound called phytoestrogen, which has a similar chemical structure to the hormone estrogen. This could confuse the body into thinking these compounds are estrogen, which could lead to hormonal side effects that can certainly make you feel like you’re aging (34).
The good news is that there are much better options to choose from than the fake foods above…
Antioxidants have an anti-inflammatory effect that may help ease some of the inflammation created by ultra-processed foods from the modern American diet (35). They also help protect your cells from free radicals, which can raise cancer risk and cause signs of aging (36). Foods high in antioxidants include strawberries, blueberries, kale, extra virgin olive oil, red peppers, and certain nuts. Supplements with a potent antioxidant profile include turmeric with black seed oil and Antarctic krill oil.
Healthy fats can offer a boost of youthful energy and increase your body’s ability to absorb nutrients while improving brain health and mental function (37, 38). To eat more healthy fats, reach for foods like pecans, avocados, eggs, ground flax seed, fatty fish, and plant-based cooking oils, along with a supplement like MCT powder or Antarctic krill oil.
When it comes to anti-aging, protein is your best friend. Protein can help the body produce elastin (the protein responsible for keeping your skin vibrant and youthful) (39).
Of course, one of the most beneficial types of protein for anti-aging is collagen. This amino acid building block can boost skin health and restore your youthful glow while reducing aches and pains too (40, 41, 42). As we age, our body’s natural supply of collagen declines—but supplementing with collagen helps combat this by replenishing those stores.
The everyday American diet is packed with ingredients that can age us prematurely—both internally and externally. If you’re wondering how to look younger (and feel younger!), trade in fake foods like preservatives, artificial sweeteners and coloring, gluten, dairy, sugar, and soy for healthy, age-defying foods and supplements that are rich in antioxidants, healthy fats, and collagen protein.
The food you eat each day is more than just a meal—it’s a choice of whether you want to feel drained and unhealthy or vibrant, youthful, and full of energy.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
August 25, 2022
The ketogenic diet—most commonly known as the keto diet—is a diet that focuses on decreasing carbs and increasing healthy fats. A typical day of calories on keto consists of 70-80% fat, 10-20% protein, and 5-10% carbohydrates (1). Following these keto guidelines helps your body reach ketosis, a state in which your body burns fat for energy, rather than burning glucose and carbs.
Following a keto diet comes with a whole host of benefits: Easier weight loss, extra energy, decreased blood sugar, and more (2, 3, 4). Keto may even help manage or prevent cancer, diabetes, epilepsy, and Alzheimer’s disease (5, 6).
All this to say…Can you still eat fruit on keto? Or will it mess up the results you’re wanting?
In this article, you’ll learn what happens when you eat fruit on keto, along with which fruits to eat and which fruits to avoid.
The short answer is yes and no. There are some fruits you can enjoy on keto, but you’ll want to eat them in moderation. In general, keto diet guidelines suggest avoiding most fruits. While keto-friendly fruits do exist, it’s advised that you keep them to a minimum.
Most fruits are loaded with carbs. (A banana has 30 net carbs.) And because keto requires a low carb intake, even a small serving of fruit can take up much of your carb allotment for the day. If you eat fruits that are especially high in carbs or sugar (think: dried fruits and fruit juice), they can hinder your body from reaching ketosis. However, if you load up on low-carb fruits that are rich in healthy fats (like avocado), they can help you reach ketosis.
When you keep your fruit intake to a minimum, you leave room for other, more nutritionally robust carbs (think: cauliflower, mushrooms, and macadamia nuts). And because you can only eat so many carbs each day, you want to make each one count.
If you opt for low-carb food options instead of fruit, you may reach ketosis more easily. This also helps keep your sugar intake down, which is another important step toward reaching ketosis.
The key to a keto-friendly fruit is having a low number of net carbs in each serving. You can calculate this by subtracting the fruit’s fiber content from its total carb content. Here are the best fruits to eat on keto (7)...
Fruits with a higher net carb count are best avoided on the keto diet. The following is a list of non-keto fruits to refrain from…
A ketogenic diet is a fantastic way to burn fat for fuel. With health benefits like easier weight loss, a boost in brain energy, lowered blood sugar, and more, it’s worth the sacrifice of some of your favorite fruits…
While the keto diet certainly has its guidelines, you can still enjoy over a dozen different fruits. It’s all about awareness and moderation, just like healthy eating in general. With each healthy choice you make, you’re putting your body first—and your body will thank you for that.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
August 16, 2022
It’s a familiar dilemma: You want to keep your beverages sweet without piling on the sugar and calories, so you turn to a zero-calorie sweetener. Enter: Sucralose. This sweetener seems like the perfect alternative, but it comes with a downside…
Invented in a lab, sucralose has the potential to wreak havoc on your gut biome and disrupt your health in a variety of ways. The worst part? It can be hidden in plain sight, snuck into food and beverages you’d never suspect.
Here’s why sucralose can be a problem, and where this ingredient might be hiding…
Sucralose is an artificial sweetener known for having zero calories. It’s what the FDA calls a “high-intensity sweetener” (1). This is an appropriate title since sucralose is 400 to 700 times sweeter than sugar (2, 3).
Although sucralose is approved by the FDA, concerns remain regarding its overall safety (4).
Sucralose was created in a lab in 1976. And nearly two decades later, in 1999, Splenda (the most popular sucralose product) hit grocery store shelves in the US. As of 2014, Splenda is a $226 million dollar industry (5).
While sucralose itself is calorie-free, Splenda has 3 calories per gram. It’s regularly used as a low-cal sugar substitute in coffee, food products, and even baked goods. (If you bake with Splenda, you might want to stop—more on that below.)
Is sucralose bad for you? The answer is complicated. Some studies point to potential side effects that could be caused by sucralose. While more research is needed to get full clarity, the truth is that we don’t know much about the long-term health impact of sucralose. Here are some potential concerns…
Splenda is thought to be heat resistant, and because of this, it’s been marketed as a sugar substitute for cooking and baking. But not so fast—studies have found that baking with Splenda may raise one’s risk of cancer.
When Splenda is baked at high temps, it begins to break down and have interactions with other ingredients (6). According to a 2009 study, when sucralose interacts with a compound in fat molecules called glycerol, it creates dangerous substances called chloropropanols. Chloropropanols may increase the risk of cancer (7). Because of this, you’ll want to avoid using Splenda when baking anything at 350°F (175°C) or higher (8).
Your gut is directly connected to so many aspects of your health, spanning from your immune system to your digestion to mental health and more (9, 10, 11). Early research suggests that sucralose could potentially disrupt all that. A 2008 study on rats found that sucralose decreased the levels of several types of good bacteria in the gut (12).
If you’re new to artificial sweeteners, regularly consuming them for the first time could have a negative impact on your blood sugar. Current research is showing that regular consumption of sucralose doesn’t result in a change in blood sugar (13, 14). Whereas those who did not regularly consume sucralose found that the ingredient elevated their blood sugar levels by 14%, and sent insulin levels soaring by 20% (14).
Mixing artificial sweeteners with carbohydrates (think french fries or potato chips) can rapidly impair glucose metabolism—the thing that provides your cells with energy. So, if your glucose metabolism is thrown off, you may feel a lack of energy (15).
Research is finding that when one consumes a low-calorie sweetener like sucralose with a carbohydrate, insulin sensitivity decreases (15). This is because the brain’s perception of sweetness has been altered, which is likely due to artificial sweeteners like Splenda being nearly 600 times sweeter than sugar. This creates an environment where that level of sweetness is “normal” to the body, so the body no longer responds normally by releasing insulin (a hormone that helps move sugar from your blood to your cells).
This results in insulin resistance—a condition in which glucose can’t be absorbed into your cells as easily, so it builds up in your blood instead. This is what eventually leads to type 2 diabetes.
As of now, the research is unclear as to whether or not artificial sweeteners cause weight gain.
Some studies say they do (16, 17, 18, 19). Others say they don’t (20, 21, 22).
What we do know is that those who drink diet soda may end up eating more food calories than those who don’t consume diet soda (23).
Sucralose is found in several store-bought products, including:
To avoid sucralose in your food and beverages, be sure to check the item’s ingredient label before putting it in your grocery cart.
If you rely on Splenda or other sucralose-based sweeteners, it’s a good move to opt for a more natural alternative…
Coffee creamer is a great place to start. Rather than using a store-bought creamer filled with questionable ingredients, reach for a creamy, naturally-sweetened alternative like NativePath Collagen Creamer. This coffee creamer combines collagen powder with 5 grams of MCTs for a morning beverage that not only promotes bone, joint, hair, skin, and nail health but extra energy and mental clarity, too (24, 25, 26).
One of my favorite parts about this creamer is that it’s naturally sweetened with monk fruit and stevia. When it comes to choosing between sucralose vs stevia and monk fruit, the latter is the natural, plant-derived option—that doesn’t result in any negative side effects, either.
Sucralose is just one of many artificial sweeteners that regularly spark controversy over their impact on human health. One of the most famous is aspartame (which is 200 times sweeter than regular sugar (27)). When it comes to sucralose vs aspartame, the best answer is to choose neither.
While aspartame poses a risk for people with a hereditary disease called phenylketonuria (PKU), the sweetener is generally considered safe for many other people under certain conditions (28). But much like other artificial sweeteners, there’s a lot we don’t know about its long-term health effects.
Other artificial sweeteners to watch out for include saccharin, xylitol, neotame, and more.
If sucralose had a personality type, it would be categorized as sneaky. While it’s hundreds of times sweeter than sugar, it often goes undetected in your beverages and food, and its long-term health effects remain something of a mystery. To protect yourself from dangerous side effects, avoid baking with sucralose, don’t combine it with certain carbs at meals, and consider avoiding it altogether.
If you're looking for a healthier alternative to store-bought coffee creamer, reach for NativePath Collagen Creamer. Not only does it have a healthy dose of collagen and MCTs, it’s also naturally sweetened with monk fruit and stevia.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
August 2, 2022
Does your gut, brain, or energy feel “off”?
The issue at hand may be something called dampness. And we’re not talking about clothes getting damp in the rain. We’re talking about dampness inside the body.
Read on to learn what it is, what causes it, and how to reverse it naturally...
The idea of “dampness” in the body originates from Traditional Chinese Medicine (TCM) and can result in digestive issues, a lack of energy, brain fog, and more (1).
Dampness arises when the body retains water. According to TCM, moisture and humidity can collect in the body and make you feel weighed down. It’s like experiencing the downsides of a hot, humid day, but within your body rather than outside.
This water retention happens for one of three reasons: 1) Being too sedentary, 2) Having digestive issues related to the spleen (which controls your body’s fluids), or 3) Eating too many foods that contribute to dampness.
Excess dampness in the body often results in the buildup of phlegm, mucus, and candida (a type of fungus). And when left untreated, physical ailments can arise (think: congestion, indigestion, fatigue, brain fog, joint pain, leaky gut, and more).
The symptoms of dampness are similar to symptoms of exhaustion, burnout, and other lifestyle stressors:
Many of the foods that contribute to body dampness have a moist, phlegmy texture. Like…
And other common foods like…
Beyond these trigger foods, overeating can contribute to body dampness as well. Curbing overeating doesn’t mean trimming your meals to unsustainably small sizes. Instead, practice listening to your body, enjoying every bite of what you eat, and stopping when you’re full.
The following list of foods helps manage dampness in the body…
In addition to the foods above, the following herbs can ease body dampness, too…
NativeTip: Opt for several small portions throughout the day rather than a few large meals (4). This may help your digestive system stay more regular and process moisture more easily.
Traditional Chinese Medicine suggests that when it comes to fighting dampness in the body, your diet makes a difference. There are certain foods that can help you tackle dampness, but the most powerful diet change you can make is adding certain supplements to your routine…
Probiotics consist of billions of tiny microorganisms or “good bacteria.” Probiotics help regulate the digestive system, which may help prevent moisture from accumulating in your gut (5). You can find probiotics in certain foods, but the easiest way to ensure that you’re getting enough is through a quality probiotic supplement, like NativePath Probiotic.
Turmeric is lauded for its benefits as both an antioxidant and anti-inflammatory—helping to aid in circulation while offering other health benefits (6). In the ancient Indian healing system of Ayurveda, turmeric is considered a warming spice, which means that it’s believed to help clear dampness. If you take turmeric as a supplement, make sure the capsules also include black pepper to help activate the turmeric’s benefits. NativePath Turmeric Capsules blend turmeric with black pepper extract to ensure you’re getting maximum benefits.
Protein plays dozens of important roles in the body, including balancing fluids and aiding in digestion (7, 8, 9). This may help keep food and energy moving throughout your digestive system, which could help ward off stagnant moisture in the body. One great way to ensure you’re getting enough protein daily is with a supplement like NativePath Collagen Powder. In addition to the basic proteins you need, you’ll be getting a daily dose of collagen to support healthy skin, hair, and joints!
Dampness in the body doesn’t need to slow you down for long. A combination of healthy eating, purposeful exercise, and supplementing with healthy natural ingredients can get you on the right track to a balanced body. Try adding NativePath Probiotics, Turmeric Curcumin, and Collagen protein powder to your daily routine to swiftly and simply reduce body dampness.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
June 7, 2022
Are you reclined on the couch right now? Or maybe slouched forward in your comfiest chair?
Does the thought of getting back up seem like the hardest thing in the world at the moment? Maybe the afternoon slump is hitting, and your limbs feel heavy. You got enough sleep last night, you didn’t do anything tiring today…and yet you’re exhausted.
Here’s a question that might help: How much protein did you eat today?
If you don’t get enough protein—and especially if you load up on carbs and saturated fats instead—your energy will lag.
We take protein for granted sometimes. But it’s so much more powerful than we give it credit for. Eating more protein can boost your energy levels in days, but that’s not the only reason to add more of it to your diet.
In fact, if you want to improve your health, protein is one of the very first things you should add to your life. Protein is a cornerstone: When you’re eating enough of it, the rest of your wellness habits improve with it.
Protein is the only macronutrient that is deemed essential (the other two macronutrients are carbs and fat). One look at protein’s health benefits makes it easy to see why…
Protein can boost your bone strength, lower your blood pressure, and help lower your levels of “bad” cholesterol and triglycerides (1, 2, 3).
Protein is far more filling than carbs and fats, and it can help you feel more full while eating less food (4). Increasing your protein intake can also help maintain weight loss and stave off gain (5).
Protein is hard at work within your cells making you a healthier, more youthful version of yourself. One physiological change involved is increasing your lean muscle mass and preventing muscle loss.
One reason we don’t always intuitively reach for protein is that the food industry makes it easier to fill up on addictive, low-nutrient foods instead.
Most modern foods contain a blend of carbohydrates and fats—a combination that almost never appears in natural food. Aside from milk (which includes all three macronutrients), all-natural foods consist of a combination of carbs and protein, fat and protein, or fat on its own.
The problem with these mass-produced modern foods is that while they are filling and tasty, they don't contain the nutrients you need…
So if you eat a full meal of low-nutrient carbs and fats, you’ll be craving more soon after because your body is still hungry for the nutrients it didn’t get from your meal. You may also feel tired after eating a meal like this—that’s because your body thinks it’s starving of nutrients and wants to conserve energy.
What's more, most high-carb and high-fat foods are also high in sugars and unhealthy fats—both of which can cause inflammation (6, 7).
Carbs and fat certainly have their place if you enjoy them in moderation, but not all carbs and fat are created equally—and the ones we’re bombarded with in our modern food culture usually aren’t the healthiest.
We need balance! And we need a lot more protein.
Still not convinced that protein is the solution to many of your health problems? Well, here are three science-backed ways it upgrades your quality of life.
Just as many of you take collagen for weight loss daily, you can do the same with protein-rich meals. Digesting protein burns calories, and eating more protein can increase your metabolism (8, 9, 10).
Protein has a high thermic effect (also called TEF), which refers to the number of calories your body uses to digest your food and put its nutrients to use. The thermic effect of protein is 20-35%, versus just 5-15% for fat and carbs (4).
With this in mind, it’s no surprise that increasing the amount of protein in your diet could account for an extra 100 to 300 calories burned per day compared to carbs and fat (11).
If late-night snack cravings are a familiar frenemy, protein might be your solution. When you eat more protein earlier in the day, you could prevent those sneaky cravings from even showing up in the first place.
Protein is very filling and quells your appetite with less food than other macronutrients (4). One of the ways protein does this is by reducing your level of ghrelin, a hunger hormone, while boosting a hormone called peptide YY that is associated with feeling full (12, 13).
In one study, this effect was so powerful that increasing protein intake from 15% to 30% of calories helped a group of overweight participants eat 441 fewer calories each day without feeling hungry or even trying to cut back (14).
If you want to trim some belly fat, one easy move is to replace some of the carbs and fats in your regular routine with protein. No need to make drastic changes—the change could be as easy as slightly trimming that serving of rice and adding a few bites of grass-fed beef in its place.
The best thing about this effect is that unlike other things people lean on to curb appetite—take caffeine, for example—you can be assured that you’re still getting all the nutrients you need while shaving off calories. Instead of masking hunger, you’re stopping hunger at the source by making sure your body is well fueled by the food you do eat.
Nutrition is about more than weight loss. It’s about supporting a full and vibrant life that allows you to be your healthiest self.
Protein plays a part in this by increasing your lean muscle mass, protecting you from muscle loss, and supporting soft tissue repair (15, 16). Building healthy, lean muscle can help improve your overall health while increasing your metabolism and quality of life (17, 18).
And of course, for women, strong muscles gain an additional layer of importance as we age. Healthy muscles help keep our bones strong and lower our odds of developing osteoporosis and life-disrupting fractures. That in itself makes protein worth its weight in gold (19).
On top of that, protein elevates the health of your tissues, helping to ease soreness and aches so that you can spend more time and energy participating in your day (20, 21).
If you’re in a pinch, the easiest move is to opt for one to two palm-sized portions of protein with every meal. You can track your protein intake over time with apps like MyFitnessPal and Cronometer.
On days when you have time to measure your meals versus using the palm method, here’s how to calculate how many grams of protein to aim for in each meal based on your goals.
Low Protein Serving: For those with larger amounts of body fat to lose |
Body Weight in lbs x .65 |
Moderate Protein Serving: For those aiming for recomposition or fat loss that isn’t more than 15 to 20 lbs |
Body Weight in lbs x .875 |
High Protein Serving: For those who exercise or lift weights 5 times per week, aren’t trying to lose weight, and want to maintain muscle mass. |
Body Weight in lbs x 1 |
Heavy Protein Serving |
Body Weight in lbs x 1.1 |
When choosing your protein, look for nutrient-dense options that have the least amount of modern-day impact.
Animal Protein
Animal protein is our preference here at NativePath. It’s more nutrient-dense than other forms of protein and contains the highest levels of amino acids, which help your body maintain its overall health (22, 23). As for the other macronutrients, animal protein usually contains fat. Very few animal sources besides dairy contain carbs.
Plant Protein
Plant protein contains a lower density of amino acids than animal protein, and usually also includes carbs. Plant protein is more likely to contain digestive irritants or content that causes inflammation (24).
The Difference between Grass-Fed And Grain-Fed Beef
You are what you eat eats. Nope, that’s not a typo! The diet of the livestock that will become your protein makes a difference in your own health.
The difference between grass-fed and grain-fed beef is massive. Whenever you have the choice, opt for animal protein that says grass-fed, free-range, wild-caught, pasture-raised, or local on the label.
Grass-fed beef comes from cows who were raised eating what nature intended for them to eat, and the result is a healthier and cleaner protein source. For one, it has a better omega-6 to omega-3 ratio, making it less inflammatory (25).
Grain-fed beef is a different story. Sadly, 95% of beef comes from cows raised in facilities called CAFOs, or concentrated animal feeding operations (26). There, they are fed a grain-based diet (something cows are not meant to eat) in order to fatten them up as quickly and affordably as possible.
To make the most out of a protein-rich meal and digest it more easily, eat slowly. Take your time chewing, and savor the taste. Take note of the protein’s fatty acid profile, and routinely rotate which types and cuts of meat you eat.
Don’t drink water with your meals. Don’t get me wrong, water is great for you—just try to drink it at other times in the day when you’re not eating, and enjoy it later after your meal is over.
If eating protein causes digestive issues or an upset stomach, even after chewing it thoroughly, an HCL supplement or digestive enzyme can help. These are typically taken by people with low levels of stomach acid because they help the body break down, digest, and absorb nutrients like protein (27, 28). As always, consult with a healthcare professional before adding any new dietary supplement to your regimen.
Protein is the forgotten building block for a healthier, more energized life.
There will always be more steps we can take to fuel our bodies better—but it all starts with protein.
Make protein a part of each meal. (If you’re stumped on what type of protein to eat, we have ideas for you!) Eat the protein on your plate, savor every bite, and feel great about it—because you’re making the most powerful move you can toward a healthier diet.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Dr. Chad Walding
Updated on May 31, 2022
What comes to mind when you think of sugar?
Maybe you inwardly cringe, feeling a twinge of guilt because of that last doughnut you reached for in the break room, the one you knew you should avoid but ate anyway. Maybe you start salivating immediately when thinking of that gallon of ice cream in your freezer. Maybe you’re silently patting yourself on the back because you’re sipping on a sugar-free latte rather than the one with 35 grams of sugar in it.
If any of those scenarios sound familiar, you might be struggling with a sugar addiction. And you’re not alone!
Sugar consumption is at an all-time high in modern society, and it’s not just in cereal, pancakes, pre-packaged oatmeal packs, doughnuts, or lattes…
It’s hidden in almost all pre-packaged foods.
Sugar is constantly being added to foods that don’t even taste sweet, and consumers are often unaware of just how much sugar they are putting in their bodies. It’s no surprise, then, that so many of us have struggled with sugar cravings for so long.
Most of us know that too much sugar is a bad thing…
We know not to eat dessert at every meal. We see labels reminding us to try the sugar-free brand. And we’ve heard that soda is full of sugar and that we shouldn’t drink it. So then why do we still crave sugar? Why can’t we just knock the sugar habit through sheer willpower?
As it turns out, sugar’s role in brain chemistry has something to do with those strong cravings you can’t seem to beat.
Our reactions to specific stimuli (like sugar) are partially controlled by the brain’s release of a chemical neurotransmitter called dopamine. Dopamine is one of the ‘happy’ neurotransmitters that regulate our mood, and its release causes immediate feelings of pleasure (1, 2).
Of course, as the dopamine levels begin to subside, so does the feeling of pleasure, and our brain communicates with us that it wants more of the thing that caused the release of dopamine in the first place. The next thing we know, we’re reaching for that piece of candy, even though we tell ourselves we “know better.”
When it comes to the brain’s neurochemistry, addictive drugs and sugar work in much the same way—by increasing dopamine levels in the brain (3).
As the brain becomes accustomed to these new levels of dopamine, it craves more and needs to increase the drug amount just to maintain the same level of high (4, 5). In fact, 2020 research indicated that even non-sugar sweeteners like Splenda and Sweet’N Low could increase cravings for sweet foods (6).
Studies show that in both animals and humans, the over-consumption of sugar has led to addiction-like behavior, including cravings, withdrawals, binging, and dependence (7, 8)...
No wonder you feel you can’t help but reach for that mid-afternoon latte or run to the nearest vending machine for a quick pick-me-up. You’re actually addicted to the substance, and it’s time to change that!
The following are 8 simple ways to overcome your sweet tooth and say goodbye to sugar…
As we learned before, sugar has all the characteristics of an addictive substance. We believe that the best way to avoid sugar in your diet is to simply keep it out of your home completely. Just as an alcoholic would be unwise to keep alcohol in the home, it’s just as reckless to keep sugary snacks in the cupboard if you are fighting a sugar addiction. Take the time to clear all the junk out of your freezer, pantry, or snack drawer now. It’s easier to say no when there’s nothing to say no to!
If you find you’ve got an insatiable sweet tooth, it could be that those cravings are your body’s way of saying it’s not getting enough nutrients at mealtime. Protein and fat work together to keep your blood sugar stable, which leads to fewer cravings between meals.
One supplement that I recommend to my patients who can’t seem to fight the sugar cravings is MCT Powder. By taking a scoop of this each day, you’re giving your body what it needs to suppress your hunger hormone, ghrelin, helping to curb perceived hunger.
While it is true that the sugar found in fruit, called fructose, is natural and a better choice than the sugar found in snack packs or other packaged foods, fruit sugar is still sugar and has the same effect on the body as processed sugars do. Try to limit your fruit intake to one piece per day, and don’t eat it at breakfast. It’s also best to avoid bananas and other tropical fruits, which have high sugar content. Instead, stick to berries and green apples.
American consumption of sugar is particularly high at breakfast, especially because we rush through the meal and often don’t take time to think about what we’re eating. Try to sit down at breakfast, chew slowly, and make time to cook a breakfast that will set you up for the rest of your day. Avoid processed foods and most typical breakfast items like cereal, muffins, doughnuts, smoothies, fruit, and pancakes. Instead, focus on protein, fat, homemade yogurt, and organic super greens, and be sure to check the labels of bacon, sauces, and nut butter for any added sugars.
There’s a popular morning ritual within the NativePath Community: Adding a scoop of Collagen + MCT Creamer to your cup of coffee. With just one scoop of this, you’re starting your day off with 5 grams of energizing MCTs and 2 grams of grass-fed collagen protein.
If you prefer a latte or cappuccino instead of a regular cup of joe, try adding a scoop of collagen creamer and a spoonful of coconut oil or coconut milk to your coffee. You’ll get the same creamy effect without the added sugar or associated coffee creamer weight gain. Here at NativePath, we love mixing up our morning caffeine with drinks like the Matcha Collagen Latte—it comes together in just a few minutes and gives you jitter-free energy all morning.
Transitioning from a high sugar diet to a Paleo-type diet can be difficult. You may experience some of the symptoms of withdrawal that we discussed earlier, and it can be hard to break long-time habits like eating doughnuts at your Monday morning meeting or stopping for a Frappuccino on your way to work.
Instead of giving in to these cravings completely, try allowing yourself a sweet treat once or twice a week, especially at the beginning of this new diet. A great way to make this happen is by making homemade treats that you know are healthy, like our Thin Mint Fat Bombs or Paleo Matcha Collagen Cookies. Knowing that you have a treat waiting for you might make it easier to say “no” to other sugary foods throughout the day.
For some of us, though, it’s better just to abstain altogether. If you know that you won’t be able to just eat one of those gluten-free cookies you have hidden in your desk drawer, just get rid of them altogether.
Research has found that households who consume the most sugar were least likely to cook their meals at home, leading to an increase in pre-packaged foods and ready-to-eat meals (9). If you’re used to eating out or having take-out delivered, start slowly. Try to learn one or two healthy, no-sugar recipes each week. This can be a great time to get the whole family involved as you try new foods!
Here are a few healthy snacks you can quickly make at home to stop that sugar craving in its tracks:
Each of these options is full of healthy fat, which should help to satisfy your cravings and keep you satiated until the next meal.
Feeling overwhelmed? The process of eliminating sugar from your diet, while simultaneously fighting your own cravings, can seem daunting.
While it’s possible to implement diet changes on your own, we’ve created the NativeBody Reset to make the transition smoother, simpler, and more fun. It’s not a diet either—it’s a full lifestyle reset program that will give you the exact recipes and step-by-step strategies you need to beat your sweet tooth and recognize your full health potential.
Here’s what you’ll get in the NativeBody Reset:
Sugar is addictive. So much so that it’s often compared to addictive drugs like cocaine. This is because of its ability to increase dopamine levels in the brain. Which leads to the brain craving more sugar in order to maintain the same level of high.
A diet rich in sugar leads to a wide range of chronic diseases including obesity, metabolic syndrome, diabetes, hypertension, and more (10).
That said, are you ready to break free of your sugar addiction?
I’d love to show you how with the NativeBody Reset. Over the course of just 30 days, you can forge a new path for yourself. A path where you feel better, have more energy, and look like your glowing, youthful self again.
You don’t have to fight those sugar urges forever. Click the banner below to sign up.
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
Sources
Claire Hannum
Updated on January 19, 2023
No matter what you do with your days, there’s one building block that your body needs to do it with ease: protein.
A diet rich in protein is a cornerstone of feeling energetic, vibrant, and healthy. But what actually is protein? And how do you make sure you’re getting enough?
In the following blog, you'll learn what protein is, why you need it, and the optimal amount of grams to consume per day. Plus, you'll see which 20 foods are high in protein so that you can add them to your grocery list and have a better chance at hitting your daily protein goals.
Protein is one of the most important nutrients in the body. It works to grow and replenish your cells, and is responsible for a host of functions that are vital to keeping you healthy and happy (1).
In the more technical sense of things, proteins are made up of long chains of amino acids that are all linked together. There are thousands of different proteins in your body, and each is made up of a combination of 20 different amino acids (2).
Protein helps your body create new cells and repair the ones you already have. It also supports growth in young people and pregnant women. It can help you feel fuller and avoid energy crashes. As you age, protein is especially helpful in maintaining bone health and muscle strength.
Getting the most out of protein is all about how much of it you eat and when you eat it. In general, consuming protein in the morning is your best bet for overall well-being (3). When you eat a high-protein breakfast, you can help boost weight loss, improve your muscle health, stay fuller longer, and boost how many calories you burn (4).
Health professionals don’t always agree on the amount of protein one should consume each day, but most experts recommend this simple method: One to two palm-sized portions of protein with each meal.
For a more precise way of calculating your daily protein needs, use the following chart…
Low Protein: For those with larger amounts of body fat to lose |
Body Weight in lbs x .65 |
Moderate Protein: For those aiming for recomposition or fat loss that isn’t more than 15 to 20 lbs |
Body Weight in lbs x .875 |
High Protein: For those who train or lift 5x per week and aren’t trying to lose a ton of weight, but want to keep muscle mass |
Body Weight in lbs x 1 |
Heavy Protein |
Body Weight in lbs x 1.1 |
If you’re a woman over 50, experts recommend getting between 1.2 and 2 grams of protein per kilogram of body weight (5). (For reference, one kilogram is 2.2 pounds.)
At NativePath, we prioritize ethically-raised, grass-fed, organic protein. That said, we recommend avoiding any meat products that are marked as grain-fed or grain-finished.
The difference between grass-fed and grain-fed beef is astonishing…
Grain-fed cows eat a diet of genetically modified corn, soybean, and grains that are full of pesticides. And as if things couldn’t get any worse, these cows live painful, short lives in cramped quarters, resulting in meat that often contains drug-resistant bacteria, including salmonella (6).
Cows who are grain-finished are briefly allowed access to grass—the very thing that cows are supposed to eat—for a short portion of their lives, but are then finished off with an unhealthy grain diet to get them ready for slaughter.
Grass-fed cows, on the other hand, spend their entire lives on pastures, just as they were made to do. They eat a diet of grass, plants, and shrubs, ultimately leading to healthier beef.
Ready to ramp up your protein routine? Here are some healthy sources…
Grass-fed collagen offers a wide range of health benefits, including stronger bones, a decrease in joint pain, increased muscle mass, glowing skin—and of course, protein (7, 8, 9)! What does grass-fed collagen mean? It means it’s derived from cows who are grass-fed, which as we now know, makes for a much healthier source. Stir some collagen into your coffee or smoothie each morning for an easy boost.
Hydrolyzed beef protein is derived from a beef infusion process that preserves important vitamins, minerals, and amino acids.
Because it contains all 9 essential amino acids, hydrolyzed beef protein is considered a complete protein.
In addition to high levels of protein, grass-fed bison is rich in vitamin B, iron, selenium, and zinc. It’s a great beef alternative for anyone watching their triglycerides (10).
Chicken is full of protein, niacin, phosphorous, and selenium. When eaten as part of a veggie-rich diet, poultry is associated with a lower risk of heart disease, obesity, cancer, and other health issues (11).
In addition to protein, duck meat offers B vitamins, omega-3 fatty acids, and half of your body’s daily iron needs (12).
Not only are eggs delicious, but they’re also incredibly versatile to eat! These breakfast favorites are high in HDL (“good” cholesterol), iron, phosphorous, vitamins A and B12, choline, and of course, protein (13).
Salmon and other wild-caught fish are chock full of omega-3 fatty acids, vitamins A, B, and D, zinc, potassium, and iron. It’s an excellent heart-healthy protein option (14).
Lentils, peas, and green beans are some of the most protein-rich foods out there...
Lentils: 1 Cup = 18 Grams Protein
These tiny pulses from the legume food family are a great vegetarian protein option. Brown, green, red, and yellow lentils are all delicious protein sources (15).
Peas make a tasty boost to all kinds of healthy recipes—and along the way, they’ll amp up the protein content of any dish (16).
Green Beans: 1 Cup = 1.8 Grams Protein
High in both protein and fiber, but low in calories, green beans are an excellent addition to any meal (and a fantastic source of vitamin K).
Nuts are both rich in protein and absolutely delicious. A few of the most protein-packed options include…
Almonds: 1 Ounce (About 24 Almonds) = 6 Grams Protein
Almonds are an excellent source of protein, vitamin E, antioxidants, and healthy fats. You’ll get the biggest health boost if you eat them with the skin.
Walnuts: 1 Ounce (About 14 Walnut Halves) = 4.5 Grams Protein
Walnuts have more omega-3 fatty acids than any other nut, and have been associated with a lowered risk of heart disease (17).
Brazil Nuts: 1 Ounce (About 8 Medium Brazil Nuts) = 4 Grams Protein
An exceptional anti-inflammatory food, brazil nuts contain several important nutrients, including protein, fiber, magnesium, copper, and selenium. Selenium is crucial for thyroid function, helps balance mood, and boasts anti-cancer properties (18, 19).
These seeds weigh in at some of the highest protein levels around…
Hemp Seeds: 3 Tablespoons = 10 Grams Protein
Hemp seeds have a mellow, nutty flavor and can be sprinkled on any dish or added to smoothies for an extra protein boost. They contain all nine amino acids, making them a complete protein (rare among plants), and are rich in magnesium, calcium, iron, zinc, selenium, omega-3 and omega-6 fatty acids, and more (20).
Pumpkin Seeds: 3 Tablespoons = 9 Grams Protein
Pumpkin seeds contain phosphorus, manganese, iron, copper, B vitamins, vitamin K, and vitamin E. They are high in magnesium (excellent for the heart and so many critical bodily functions as we mentioned for almonds above) and a rich source of zinc (important for immunity, sleep, sexual function, and mood) (21).
Chia Seeds: 3 Tablespoons = 6 Grams Protein
Chica means “strength” in the Mayan language, and warriors used these little seeds for fuel. With protein, fiber, omega-3 fatty acids, and other healthy ingredients, chia seeds are an excellent option in pudding or other dishes (22).
Flax Seeds: 3 Tablespoons = 6 Grams Protein
In addition to providing protein, flaxseeds contain fiber, high amounts of omega-3 fatty acids, manganese, magnesium, and phosphorus. They’re known to improve hair and skin health, promote weight loss, and support digestive health. Flaxseeds also boast high amounts of antioxidants, may help prevent certain types of cancer, and aid in weight loss (23).
Our favorite plant-based yogurt is Kite Hill, an almond-milk yogurt with live, active cultures and rich in plant-based protein. There are all kinds of tasty plant-based yogurts on the market that are loaded with protein—just make sure to reach for the unsweetened varieties (23). 5.3 Ounces of Kite Hill = 4 Grams Protein.
This refreshing veggie is great grilled, steamed, or roasted. It’s high in protein, folic acid, fiber, potassium, thiamin, vitamins A and C, and other nutrients (25). 1 Cup = 2.9 Grams Protein.
This tasty, creamy snack is rich in fiber, healthy fats, vitamin C, vitamin E, folate, and many other beneficial ingredients (26). Add it to your salad, gluten-free toast, grass-fed burger, and more! 1 Medium Avocado = 3 Grams Protein.
Chickpeas contain protein and starchy carbohydrates. They also offer high amounts of fiber, (which supports healthy digestion), and iron, zinc, folate, phosphorus, and B vitamins. These vital nutrients may be lacking in those who do not consume animal products. Soak chickpeas and prepare them properly to reduce antinutrient content. Chickpeas are most often enjoyed as hummus—a delicious dip for raw veggies (27). ½ Cup Cooked = 7.5 Grams Protein.
When enjoyed in moderation, lean beef is a great source of protein, iron, zinc, and vitamins B12 and B6.
However, beef is also associated with higher risks of certain health issues, so make sure lean beef is a small percentage of your animal protein intake, and opt most days for alternatives like fish and poultry (28, 29).
Turkey is high in protein, lower in fat and calories, and stocked up with zinc, vitamins B12 and B6, and other beneficial ingredients (30).
This tree-like veggie offers protein, fiber, vitamins K and C, and other vital nutrients (31)!
Brussels sprouts feature plenty of vitamin K, vitamin C, fiber, and of course, protein (32).
This protein-filled, nutrient-loaded veggie is versatile enough to enjoy in dozens of different ways. Say hello to cauliflower pizza, cauliflower mash, or even tasty plain cauliflower (33).
These low-fat thistles are full of protein, fiber, folate, vitamins C and K, phosphorus, magnesium, and more (34).
Protein is a vital part of a healthy lifestyle, especially as we age. Getting enough protein each day is paramount, but thankfully it’s easier than ever to do so.
To load up on protein before your day has even begun, start your mornings with protein-rich NativePath Collagen. Simply add 2 scoops to your coffee and you’ve already consumed 18 grams of pure, grass-fed protein.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
https://www.cell.com/cell-reports/fulltext/S2211-1247(21)00712-9
https://fdc.nal.usda.gov/fdc-app.html#/food-details/782102/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169458/nutrients
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171496/nutrients
Caroline Nicks
January 6, 2021
1926 was a big year. A year that the last amino acid was discovered: Threonine (1).
To put it bluntly, our bodies would be falling apart without this essential amino acid. It’s what keeps connective tissue elastic. Bones strong. And the nervous system functioning optimally.
In this article, we reveal the 7 important health facts you need to know about threonine, including how much threonine you need to fend off deficiency, what foods you can get it from, side effects, and more.
Threonine, or L-Threonine, is one of 20 amino acids. It makes up the protein in teeth, enamel, collagen, and elastin (2). It’s even found in high quantities in the heart. Put simply, it’s a powerful building block that keeps the body (and heart) strong, healthy, and youthful.
Threonine is an “essential” amino acid, meaning your body can’t produce it on its own. Because of this, it must be obtained from food or dietary supplements like collagen powder.
Here’s a little science lesson for you: Threonine creates two other amino acids—glycine and serine (3).
These two conditionally essential amino acids are crucial to the creation of muscle tissue, collagen, and elastin. Collagen is the most important protein produced by the human body, and glycine is the most abundant amino acid in collagen—making up 33% of it (4).
Glycine acts as a neurotransmitter in the central nervous system, playing the role of antioxidant, anti-inflammatory, cryoprotective, and immunomodulatory in peripheral and nervous tissue. Supplementation of glycine has been shown to decrease cardiovascular disease, various inflammatory diseases, osteoarthritis, cancers, diabetes, and obesity (5, 6).
Serine, on the other hand, plays a central role in cell production and in the central nervous system. Without it, brain development and functioning withers, and neurological issues arise (7).
L-Threonine is a significant amino acid for the central nervous system, immune system, liver, and more.
A full list of threonine’s health benefits includes (2):
Without threonine, several issues arise, including (8, 9):
Foods that are rich in threonine include (10):
Amount of Threonine in Foods, in milligrams (mg) |
||
Food Item |
Amount |
Milligrams |
Pork chops, organic, grass-fed |
6 oz (170 g) |
2,317 mg |
Tofu |
1 cup (252 g) |
1,978 mg |
Soybeans |
1 cup (256 g) |
1,321 mg |
Chicken, organic, pasture-raised |
3 oz (85 g) |
858 mg |
Roasted Turkey, organic |
3 oz (85 g) |
853 mg |
Kidney beans |
1 cup (177 g) |
565 mg |
Hemp seeds |
1 oz (28 g) |
360 mg |
Green peas |
1 cup (160 g) |
322 mg |
Spirulina |
100 grams |
306 mg |
Yellowfish tuna, wild-caught |
1 oz, boneless (28 g) |
291 mg |
Pumpkin seeds |
1 oz (28 g) |
283 mg |
Eggs, organic, pasture-raised |
1 large (50 g) |
278 mg |
Chia seeds |
1 oz (28 g) |
201 mg |
Collagen Powder, grass-fed |
1 scoop (10 g) |
186 mg |
Almonds |
1 oz (28 g) |
171 mg |
Walnuts |
1 oz (28 g) |
169 mg |
Brussels sprouts |
1 cup (88 g) |
106 mg |
The amount of amino acids you consume each day depends on certain key factors like age, level of physical activity, overall health, and whether you’re wanting to get a specific outcome.
However, the recommended amount of threonine that one should get from their diet ranges from 400 to over 1,000 milligrams per day.
Here’s the full breakdown of threonine dosage, based on gender, age, and life stage (11):
RDA for Threonine |
|
Gender, Age, & Life Stage |
Recommended Daily Allowance, in milligrams |
Infants, ages 0 to 6 months |
436 mg per day, or 73 mg/kg/day |
Infants, ages 7 to 12 months |
49 mg/kg/day |
Children, ages 1 to 3 years |
32 mg/kg/day |
Children, ages 4 to 8 years |
24 mg/kg/day |
Boys, ages 9 to 13 years |
24 mg/kg/day |
Girls, ages 9 to 13 years |
22 mg/kg/day |
Boys, ages 14 to 18 years |
22 mg/kg/day |
Girls, ages 14 to 18 years |
21 mg/kg/day |
Adults, ages 19 years and older |
20 mg/kg/day |
Pregnancy |
26 mg/kg/day |
Lactation |
30 mg/kg/day |
When taken as a capsule for medicinal purposes, threonine doses of up to 4 grams daily for up to 12 months are regarded as safe.
Some individuals experience minor side effects such as an upset stomach, headache, nausea, and skin rash.
For those with ALS (amyotrophic lateral sclerosis, or Lou Gehrig’s disease), threonine may be a concern when it comes to lung function. In one double-blind study, 95 patients with ALS were given either BCAAs, L-Threonine, or a placebo for 6 months. For those receiving the BCAAs and threonine, lung function decreased significantly (12).
More research is needed to evaluate whether or not threonine was the reason for this adverse effect.
The one medication that has a negative interaction with threonine is memantine (or Namenda), an Alzheimer’s medication (13). If you’re taking this medication, talk to your doctor before adding threonine to your wellness regimen.
Amino acids are vital to your overall health and wellbeing. Without them, immunity decreases, digestive problems arise, depression heightens, and more (14).
Threonine, in particular, is an essential amino acid that plays a pivotal role in metabolizing key nutrients, maintaining gut health, and promoting high-quality sleep (15). Because threonine is an “essential” amino acid, it must be obtained from foods like pasture-raised chicken, almonds, and hemp seeds or a dietary supplement like grass-fed collagen powder.
Depending on your age, gender, and state of health, threonine dosage can vary from 400 to over 1,000 milligrams. To ensure you’re consuming adequate amounts of this essential amino acid, eat a whole food diet rich in protein and collagen.
Certified Health Coach and Head of Content at NativePath (aka I’m the gal responsible for ensuring that every blog we publish helps you live life a little more #OnThePath).
Sources
Dr. Chad Walding
November 3, 2021
When debating whether or not to do the paleo diet, a few questions typically arise…
Is this “stone-age” diet worth it?
Do delicious meals even exist on the paleo diet?
Which is better—paleo or keto?
I’m happy you asked. In this article, I’m going to reveal what the paleo diet is, its 6 life-altering benefits, what foods you can and can’t eat, and more.
Often called the “caveman diet” or the “Stone Age Diet”, the paleo diet gets its origins from our Paleolithic ancestors who lived thousands of years ago (1).
These ancestors lived a hunter-gatherer lifestyle—surviving and thriving on a diet consisting of whole, natural foods local to their geographic location.
Think: Grass-fed beef, wild-caught salmon, nutrient-dense vegetables, antioxidant-rich berries, fat-filled nuts.
Several studies have shown that this diet has an array of health benefits ranging from increased energy to weight loss to even a reduced risk of heart disease.
When you take into account our modern-day diet of highly processed, artificial, sugary foods, you can see why the paleo diet became so popular in 2002, and why it’s here to stay (1)...
It aims to replace the foods of the modern world and replace them with foods similar to what our ancestors ate.
Because the paleo diet is based on modern-day science, there are thousands of studies that support its efficacy in improving overall health, preventing disease, and even reversing the effects of many chronic and deadly diseases.
By removing all processed foods, you are drastically lowering your risk of:
A study recently published by the BMJ found that people who ate a diet consisting of highly processed food had a 10% increased risk of being diagnosed with breast cancer (2).
The high amounts of sodium in processed foods cause an excess of water in your bloodstream and extra strain on the blood vessels leading to your kidneys. This results in higher blood pressure (3).
Research has shown that the paleo diet can increase your IL-10 (a signaling molecule) by 35%.
Lower IL-10 levels have been linked to increased risks of heart attacks and inflammation, whereas high IL-10 levels appear to counteract inflammation (4).
Processed food is high in calories but low in fiber, minerals, and vitamins. This causes your body to break down these processed foods too quickly, causing a rapid increase in blood sugar (5).
One small study consisting of 13 individuals with type 2 diabetes resulted in a significant decrease in blood sugar, body fat, diastolic blood pressure, weight, and waist circumference in just three months of following a paleo diet (6).
Studies have indicated that our brains have a reward system.
Processed foods that contain high levels of sugars, salts, and fats are so rewarding to our brains that food manufacturing companies spend a large number of resources in making their products as addicting as possible, leading to overconsumption and obesity (7, 8).
Many studies have proven that those who eat a diet rich in processed foods are more likely to be diagnosed with depression, whereas those who eat a diet containing large amounts of fruits, vegetables, and fish have lower rates of depression (9).
The paleo diet focuses on consuming a variety of nutrient-dense foods in their most natural form.
Paleo-approved foods (and helpful guidelines to follow) include:
Meats and Eggs
Fruits and Vegetables
Nuts and Seeds
Dairy
Sweets
Fats and Oils (for consumption)
Fats and Oils (for cooking at high heat)
Fats and Oils (for cooking at low heat)
Meats and Eggs
Fruits and Vegetables
Nuts and Seeds
Dairy
Sweets
Fats and Oils (for consumption)
Fats and Oils (for cooking at high heat)
Fats and Oils (for cooking at low heat)
Following the paleo diet means cutting out certain food groups that our bodies weren’t designed to thrive on, such as:
All foods that are packaged, in a can, or have labels
Artificial sweeteners (aspartame, sucralose, saccharin, etc)
Artificial flavors and colors
Condiments
Crackers, cookies, and candy
Dairy products (milk, yogurt, cheese, etc)
Frozen dinners
Grains and pseudo-grains (this includes cereal grains like wheat, rye, corn, and barley, as well as pseudo-grains like quinoa and buckwheat)
Legumes (although legumes with edible pods are okay)
MSG (monosodium glutamate)
Nitrates and nitrites
Protein powders
Refined oils (vegetable oils like canola oil, safflower oil, or corn oil)
Refined sugars (high fructose corn syrup, white sugar, brown rice syrup)
Refined and processed foods
Soy foods and soy protein isolate
Trans fats
White flour
The following chart, sourced from Medical News Today, shows the key differences between the paleo and keto diets (10).
Yes, eating paleo can help you to lose weight (11).
Here’s why...
By following the paleo diet consistently, your appetite will begin to decrease while your metabolism will begin to increase.
If you would like to give your metabolism even more of a boost, add an MCT powder supplement to your morning cup of coffee or tea..
There are a few drawbacks to consider regarding the paleo diet...
There are no specific portion sizes given for the paleo diet.
Because of the limited food choices, you may find yourself eating too much. This is true, especially for meat.
While meat is full of good micronutrients like iron and macronutrients like protein, too much of a good thing can be a bad thing. It can have negative effects on your health and even increase your risk of cardiovascular disease (12).
The high consumption of meat also makes the paleo diet difficult for vegetarians and vegans.
The paleo diet leaves out a few food groups (like legumes) that are found to be nutrient-dense and offer health benefits.
For some, this could create nutritional gaps in their diet.
Because the paleo diet comes with dos and don’ts, the restrictive nature of the paleo diet can put you in an all-or-nothing mindset.
That type of thinking can be unhealthy in a different type of way.
Starting a new diet can be intimidating. As humans, we are creatures of habit who have a hard time letting go of routine.
Here are 3 tips to help make the paleo diet more successful:
Before beginning the paleo diet, it’s important to get into the mindset that it’s SIMPLE.
If you go into it thinking that it’s going to be the hardest thing to do; that it’ll take too much time and effort; that you’ll have to give up all of your favorite foods, you’re bound to fail.
Remember, your ancestors didn’t have fancy food options or cook gourmet meals. So stick with the basics: a protein like meat or fish, natural carbohydrates from root vegetables, non-starchy vegetables like spinach, broccoli, and cucumber, antioxidant-rich fruits, and healthy fats like avocados or olive oil.
If you’re having a hard time figuring out what to stock up on at the grocery store, download this free grocery checklist.
Fun Fact: Eating less doesn’t mean you’ll lose weight.
In fact, quite the opposite happens…
Minimal calories and nutrients put unnecessary stress on your body—causing you to actually STORE fat (13).
One of the best parts about the paleo diet is that you don’t need to count calories. It’s far more satiating per calorie than other diets—which helps you feel full longer while eating less.
So remember, don’t starve yourself—eat until you’re satisfied.
This is one of the hardest parts of any diet or lifestyle change…
It is so much harder to do it on your own! Find a friend who can do this with you, cheer you on, and hold you accountable.
The paleo diet is designed to be a way of life that aligns you with your ancestral roots, kicks disease, and enhances your quality of life.
It’s based on what your Paleolithic ancestors followed—a diet consisting of whole foods that were hunted and gathered.
Paleo-friendly foods include lean meat, fish, eggs, fruits and veggies, nuts and seeds, and cold-pressed oils like avocado oil, olive oil, and coconut oil.
Modern-day foods that can be incorporated into the paleo diet include grass-fed ghee and gluten-free grains.
To get started with the paleo diet, download this free grocery checklist.
As a Doctor of Physical Therapy, Senior Wellness Expert, and Co-Founder of NativePath, Dr. Chad Walding has inspired millions—by speaking, writing, and educating on how to live a life #OnThePath.
Sources
Dr. Chad Walding
Updated on October 20, 2021
Diet sodas, reduced-sugar labels, those little pink packets of artificial sweeteners…
These manipulative “food” products seem to be everywhere you turn—but are they safe?
In this article, I reveal the 15 most common artificial sweeteners, their 10 harmful side effects, how to look out for them on food and beverage labels, and how to cut them out for good.
Did you know that sugar is just as addictive as cocaine (1, 2)?
No wonder it’s a challenge to kick that nagging sweet tooth.
Sugar is literally designed to activate your brain’s pleasure and reward system—releasing opioids and dopamine—both of which provide you with a sense of euphoric bliss (3).
Let me take a moment to paint a picture of sugar’s complicated history…
Sugar addiction skyrocketed during the “fat-free” craze in the 1960s—a time in which Americans avoided fat like the plague and instead turned to sugary, processed foods in hopes of a leaner body (4).
However, once the fat-free enthusiasts began to see the detrimental (i.e. fattening) effects of sugar, zero-calorie artificial sweeteners were born.
Cue the following events…
The Big Food and Big Chemical industry take advantage of millions of misinformed Americans with artificial sweeteners and deceptive marketing tactics.
Processed breakfast cereals, diet sodas, and sugar-free candy hit store shelves.
Weight Watchers touts its low-cal diet plan.
Sound familiar?
If you’re reading this article, then odds are, these fluctuating health fads have left you feeling lost, frustrated, and downright discouraged.
It’s not your fault, though. The Big Food industry is very intentional (and manipulative) with the foods they manufacture.
Their process goes a little something like this: Pump products full of artificial sweeteners, preservatives, and GMOs. List ingredients by different, unrecognizable names that the average person can barely pronounce. And then slap “Sugar Free” or “May Prevent Heart Disease” on the label.
You may as well need laser vision to see all of the hidden sugars in your food and beverages. But since that’s not possible (yet), here’s a list of artificial sweeteners to look out for and avoid on ingredient labels (5).
It’s expected to see these ingredients in sodas, teas, breakfast cereals, baked goods, and candies. But they also hide in less obvious places...
So how do these artificial sweeteners affect your health? Besides the fact that they lead to intense sugar cravings, other dangers pose a negative effect on your mood, gut, liver, and other important organs.
You now know what sugars to look out for, but what are the actual dangers of those sugars and artificial sweeteners?
Recent evidence points to numerous side effects that are downright dangerous. Here are the top 10...
Scientists have found a correlation between diets high in artificial sweeteners and depression and irritability (6).
Another study found that individuals with mood disorders are especially sensitive to artificial sweeteners and should avoid them (7).
If you struggle with depression or moodiness, try cutting out sugar and artificial sweeteners for 1 to 2 weeks. In addition, focus on getting adequate amounts of both sleep and water. Many people see a difference in their mood right away.
Artificial sweeteners lower your metabolism by interfering with the balance of insulin and glucose in your body. When this happens, your brain thinks you’re more hungry, which can lead to overeating.
For years, the low-calorie appeal of artificial sweeteners was considered a safe alternative to individuals seeking to lose weight. However, artificial sweeteners are now known to alter the gut microbiome, leading to weight gain (8).
Consuming artificial sweeteners has been shown to increase the size of cancerous tumors.
Researchers have called aspartame—one of the most dangerous artificial sweeteners—a ‘multi-potent carcinogenic compound’. Another study even referred to America’s consumption of aspartame as an ‘urgent matter’ (9, 10, 11).
There are approximately 974 food products containing aspartame, including diet soda, sugar-free ice cream, sugar-free candy, breakfast cereals, gum, yogurt, and coffee creamer, among others (12).
If you suffer from frequent headaches or migraines, it’s important that you avoid artificial sweeteners (especially aspartame).
Recent studies have found dietary links between headaches and/or migraines and prolonged consumption of artificial sweeteners (13).
Consumption of artificial sugars is connected to obesity, which can place an undue burden on your cardiovascular system. These cardiometabolic conditions include heart attack, stroke, and hypertension.
Whatsmore, there’s an increased risk if you smoke or have a family history of cardiovascular disease (14).
Studies show that children whose mothers consumed artificial sweeteners during pregnancy and lactation had a higher risk for obesity and metabolic syndrome disorders (15).
Researchers have debated for years regarding the safety of aspartame and sucralose consumption—two commonly used artificial sweeteners found in diet soda and sugarless candy or gum—while pregnant (16).
There is also evidence that consumption of artificial sweeteners prior to birth can lead to weight gain in babies and is correlated with preterm birth (17, 18).
A 2017 study found that artificially sweetened soft drinks led to increased risk of stroke, dementia, and Alzheimer’s disease, while soft drinks sweetened with sugar were not associated with increased risk.
Of course, this doesn’t mean you can consume sugar without some risk, but it does point out the importance of only including naturally occurring substances in your diet (21).
High consumption of artificial sweeteners like Splenda (another name for sucralose) has been shown to alter the microbiome of your gut—the powerhouse of your digestion and immune system.
Not only that, artificial sweeteners have been linked to gut irritability and in some cases, can trigger Irritable Bowel Syndrome (IBS) and Crohn’s disease in susceptible patients (22, 8, 23).
If you think your gut health is off, take a quality probiotic to rebalance and restore your gut microbiome.
NativeTip: Make sure your probiotic contains several different strands of healthy probiotics and is histamine-free.
Studies have shown that increased consumption of artificial sweeteners (especially in soft drinks) leads to lipid (fat) accumulation in the liver, fibrosis, and degeneration of the liver (24).
Swap out soft drinks with sparkling water, tea, or kombucha. The liver is the powerhouse of detoxification in your body, and you don’t want to put any added stress on your body’s ability to detoxify!
With all of this talk on the dangers of artificial sweeteners, you may be wondering if you’ll ever be able to sink your teeth into a brownie again.
While we don’t recommend overindulging, we do have 5 safe and natural sugar substitutes that you’ll be able to use in your favorite dessert recipes...
Stevia is an herb native to South America and is around 100 times sweeter than sugar, so it can be used in very small doses to sweeten recipes (25).
Pure stevia leaf has even been shown to have some health benefits like reducing caloric intake, blood sugar levels for those with type 2 diabetes, high blood pressure, and the risk of cavities (25, 26, 27, 28).
Keep in mind, not all stevia products are safe, as many are highly processed. When purchasing stevia, look for products that contain only dried stevia leaf or are in tincture form. Stay away from powdered and bleached forms of this herb.
Monk fruit, a small orange fruit native to Southern China, is full of antioxidants and offers powerful anti-inflammatory and antimicrobial benefits (29).
Monk fruit extract is a great sugar substitute in small doses and can be useful to overcome sugar cravings.
Made of pulverized dates and chock full of fiber and potassium, date sugar can be a great brown sugar substitute in baking recipes (30).
Dried fruit like dates or raisins are often used to naturally sweeten dishes.
Another perk to using these ingredients is their stickiness, which helps hold recipes together (like this Raw Chocolate Banana Pie).
Additionally, dried dates and other dried fruits offer lots of fiber and minerals. Try adding dried fruit as a topping to your salads or smoothies for small flavorful bursts of sweetness.
Sometimes called ‘nature’s candy’, fresh fruit and berries are a safe and natural way to curb sugar cravings and add nutritional benefits like vitamins and fiber to any meal or dessert.
This Keto Tropical Chicken and Fruit Salad contains pomegranate seeds and mango while this Keto Raspberry Chia Nuts and Seeds Breakfast Bowl is a delicious and colorful breakfast option.
If you love baked goods, it can be especially hard to part ways with sugar or artificial sweeteners, since you’re probably used to using those ingredients in your bread, desserts, or cookies.
All of the substitutes we listed above can be used in baked goods, but you might need to adjust your original recipes and play with the amounts.
Here are a few of the recipes that we’ve tried in our own kitchen and love serving to our friends and family:
Already drooling? Visit our recipe blog for more delicious (and nutritious!) recipes.
Say goodbye to fake sugars and say hello to restored vitality and confidence.
I’m going to be honest, cutting out sugar will be HARD. It will feel impossible for the first week or two, but after that, you’ll begin to crave real, whole foods.
To help you cut out fake sugars for good, do these 3 things:
Go through your pantry, refrigerator, and freezer and clean out any food products that have the artificial ingredients listed above.
You’ll be less tempted to reach for processed, packaged, sugary products if they aren’t there. It’s always harder to resist temptations or fall into old habits when you’re hungry or bored.
Set aside one night a week to do meal planning and some basic food prep to make cooking easier on yourself throughout the week.
If you’re feeling stuck about what to cook for dinner now that you’ve cleaned out your pantry, get inspired with these recipes.
The NativeBody Reset is an all-inclusive program complete with workouts, recipes, grocery lists, and other suggestions for creating your very best self.
It’s designed to get you feeling (and looking!) like your best self—quickly.
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
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Updated on September 20, 2021
Drinking coffee is more than a morning habit—it's a ritual.
From the sound of it brewing to the rich aroma that fills the house...it provides a grounding, comforting feeling like no other.
However, if you take your coffee with a few splashes of coffee creamer, it may turn that comforting cup into toxic sludge.
I know, I know, you’re probably thinking, “It’s just a couple of tablespoons a day, Dr. Chad—how bad could it be?"
Well, there’s a strong chance that your coffee creamer—even if it says “organic” or “sugar-free”—contains one or more toxic ingredients.
The age-old phrase, “How do you take your coffee?” is one that everyone has answered at one point or another.
Do you take it with cream, or without? With sugar, or without? Just black? You got it.
Coffee has been a global phenomenon since the beginning of time—the 15th century to be exact (1).
It first made its rounds through Northeast Africa—most likely originating in the Middle East—and then traveling west to Europe and beyond.
Just like many of the prized supplements we use today, coffee was stumbled upon by accident.
In fact, rumor has it that it all started with a goat…
On a warm, sunny day, a goat herder named Kaldi noticed that his goats ate berries from an unknown tree and became so energetic that they weren’t able to sleep at night.
Confused, Kaldi went to the abbot of the local monastery to explain what happened. The abbot proceeded to make himself a drink with the berries and saw that he too had increased energy and alertness.
The abbot went on to share his findings with the other monks. Soon after, coffee and its energizing effects spread across the globe (2, 3).
Coffee’s popularity has skyrocketed in the past six centuries. However, what’s added to coffee has drastically changed…
What used to consist of just one ingredient—the coffee bean itself—has transformed into toxic, sugary sludge.
Here are the 10 most common coffee creamer ingredients you need to look out for...
Did you know that most coffee creamers aren't actually made with cream?
Instead, they get their rich, velvety taste from thickening agents and emulsifiers like carrageenan—a thickener, stabilizer, and texturizer found in non-dairy products that’s known to cause inflammation, digestive problems, and cancer (4).
In one long-term animal study, animals were fed a concentration of 0.1 to 5% carrageenan and in just 6 to 12 weeks, colitis and tumors began to appear (5).
Further research indicates that this food additive causes the gut to become irritated and inflamed—creating holes in the lining of the gut (i.e. leaky gut syndrome). When food gets caught in these holes, it wreaks havoc on the digestive system, leading to chronic illness.
Store-bought coffee creamer brands that contain these nasty thickeners include:
Store-bought coffee creamer brands that contain these nasty thickeners include:
Fillers like locust bean gum—while generally considered safe, are just unnecessary.
Don’t worry, locust bean gum is NOT made from locusts (a type of grasshopper). It’s a natural food thickener derived from the seeds of carob trees (6). Although safe to consume, some individuals may be allergic to it, causing breathing problems and asthma (7).
Store-bought coffee creamers containing locust bean gum include:
Store-bought coffee creamers containing locust bean gum include:
Hydrogenated oil is a type of trans fat that food manufacturers use to keep their food and beverages fresher, longer.
So, if an ingredient label contains the word “hydrogenated” in it, stay away. In 2015, the U.S. Food and Drug Administration (FDA) announced that removing it from one’s diet could prevent thousands of heart attacks each year (8, 9).
Two of the more popular hydrogenated oils include vegetable oil and palm oil.
At first glance, vegetable oil may seem promising. I mean, the word “vegetable” is in it—it must be good for you, right?
Wrong.
Vegetable oil is high in linoleic acid—an omega-6 polyunsaturated fat—which is linked to a variety of health issues including coronary heart disease, diabetes, obesity, and asthma (10). Yikes!
The reason linoleic acid is so detrimental to one’s health is because it can’t be synthesized—AKA, it builds up within your body when too much is consumed.
Store-bought coffee creamers containing vegetable oil include:
Store-bought coffee creamers containing vegetable oil include:
It’s likely that you see the words “Artificial Flavors” smacked on the majority of packaged food and beverages you buy.
But, what does it really mean?
Artificial flavors are just that—flavors created in a lab that mimic the flavor of the real thing. Think: Caramel, vanilla, mocha, strawberry...all the wonderful flavors that a company wants in their products, but doesn’t want to pay for.
In 2012, consumers were outraged to learn that Starbucks used cochineal extract (a color additive derived from insect shells) to dye their strawberry Frappuccino drinks. Thankfully, after the outrage, the company decided to transition to lycopene, a pigment found in tomatoes (11).
Store-bought coffee creamers containing artificial flavors include:
Store-bought coffee creamers containing artificial flavors include:
There’s a lot of contradicting controversy surrounding dipotassium phosphate—an emulsifier derived from the element phosphorus.
What started out as GRAS (generally recognized as safe) shifted into being hazardous, and is now up for debate yet again (12).
Natural phosphate is completely safe—healthy even. However, inorganic phosphate can heighten one’s levels of phosphate, which is of utmost concern in those with chronic kidney disease.
In addition, it has been linked to an increase in mineral deposits on the walls of arteries and veins (i.e. vascular calcification) and mortality among dialysis patients (13, 14).
Store-bought coffee creamers containing dipotassium phosphate include:
Store-bought coffee creamers containing dipotassium phosphate include:
Store-bought coffee creamers containing calcium carbonate include:
Store-bought coffee creamers containing calcium carbonate include:
Although polysorbate 60 has been identified as safe by the FDA and European Food Safety Authority (EFSA), one of its main ingredients is ethylene oxide—a highly flammable irritant that becomes toxic when consumed in high amounts (18).
Its main purpose is to act as an emulsifier, foaming agent, dough conditioner, dispersing agent, and wetting agent (none of which sound like something I want in my coffee creamer) (19).
Essentially, it’s an additive with many different uses—and health is not one of them (it makes an appearance in Twinkies as well).
Store-bought coffee creamers containing polysorbate 60 include:
Store-bought coffee creamers containing polysorbate 60 include:
Preservatives protect your food from mold, air, bacteria, fungi, yeast, and food contamination.
Here’s the catch: There are preservatives that are natural and one’s that are chemically manufactured...
Two chemically manufactured preservatives include:
These two preservatives keep foods from changing color, changing flavor, or becoming rancid.
One study found that BHA and BHT negatively affected sleep by altering serotonin and norepinephrine levels (a stress hormone released by the brain when it perceives a stressful event has occurred) (20).
In addition, the use of BHA and BHT have been linked to endocrine-disrupting effects and reproductive disorders.
Although they’re generally recognized as safe in the U.S., they’re BANNED in many other countries including Canada, Japan, New Zealand, Australia, and throughout Europe.
Bottom line: No amount of delicious creamy goodness is worth the risk when there are healthy alternatives free from dangerous chemical preservatives (like this creamer my clients and I use).
“Sugar-free”...but at what cost?
Artificial sweeteners like Aspartame, Sucralose, and Acesulfame Potassium are sugar substitutes that duplicate the effect of sugar in taste, but usually have little to no calories (21).
Side Note: Zero calorie products actually lead to weight gain (22).
Side effects of artificial sweeteners include (21):
Allergic reactions such as hives and swelling
Bladder cancer
Bloating
Brain tumors
Diarrhea
Nausea
Infertility
Seizures
Weight gain
To see a full list of artificial sweeteners, read this article next: 10 Dangers of Artificial Sweeteners, Plus Natural Alternatives You Can Turn To.
Store-bought coffee creamers containing artificial sweeteners include:
Store-bought coffee creamers containing artificial sweeteners include:
Did you know that Americans consume 152 pounds of sugar each year (23)?
The reason for this is because sugar goes by dozens of different names.
Dextrose
Maltose
Glucose
Fructose
Corn sweetener
Honey
Corn syrup
Sucrose
Sorghum syrup
Sorbitol
Brown sugar
Lactose
Molasses
Syrup
Fruit juice concentrate
High-fructose corn syrup
The FDA’s recommended daily amount (RDA) of sugar is 50 grams (or 12.5 teaspoons) (24).
This is quite high, considering the fact that the United Kingdom recommends no more than 30 grams of sugar per day (25).
If we stuck to the U.K. guidelines, that would equate to approximately 24 pounds of sugar per year rather than 152 pounds.
Acne
Cardiovascular disease
Elevated cholesterol levels
Elevated uric acid
Fatigue
Inflammation
Insulin resistance
Metabolic syndrome
Type 2 diabetes
Weight gain
NativeTip: Check the ingredient label of not only your coffee creamer, but your milk, ketchup, salad dressing, yogurt, and anything else that’s packaged in a box, bag, can, or carton.
Store-bought coffee creamers containing sugar include:
Store-bought coffee creamers containing sugar include:
The number of toxic coffee creamers is growing. Here are 6 that currently dominate the market...
Coffee mate originated in 1961, with its original product being made up of just 3 (very unhealthy) ingredients: Corn syrup solids, hydrogenated vegetable oil, and sodium caseinate (30).
Now, over six decades later, their creamers include flavors like Cinnamon Toast Crunch, Funfetti Vanilla Cake, and Glazed Donut. Which means a whole lot of artificial flavors, artificial colors, and artificial sweeteners.
If it seems unfathomable to give up your beloved Coffee mate, just remember: It’s banned in numerous countries including Switzerland, Hungary, Austria, Denmark, Norway, and Iceland.
Dunkin’ Donuts Original Coffee Creamer is jam packed with sugar, corn syrup, cream, artificial flavors, artificial colors, palm oil, dipotassium phosphate, potassium citrate, and last but not least—carrageenan (31).
That’s 5 out of the 10 toxic ingredients mentioned above.
Starbucks released their first creamer collection (Caramel, White Chocolate, and Cinnamon Dolce) in August of 2019 (32).
Although they may contain less sugar than their top lattes, macchiatos, and Frappuccino's (which range from 35 to 69 grams of sugar), most Starbucks Coffee Creamers contain 6 grams of sugar PER tablespoon. So with just 3 tablespoons, you’re already at 18 grams of sugar (33).
When you take into account that the recommended daily amount of sugar for men and women is 25 and 30 grams respectively, 18 grams first thing in the morning isn’t the best choice.
International Delight made its grand appearance in 1987 and is dubbed “the world’s first flavored liquid non-dairy coffee creamer” (34).
They were, in fact, the gateway creamer that brought a new intention to the coffee creamer industry: Creamers could be more than just a substitute for milk.
Each tablespoon of International Delight Coffee Creamer includes a whopping 5 grams of sugar. And that’s not all…
Its ingredient list includes water, cane sugar, and palm oil, and contains 2% or less of: sodium caseinate* (a milk derivative), dipotassium phosphate, carrageenan, mono and diglycerides, natural & artificial flavors, sodium stearoyl lactylate, salt (35).
That’s NINE ingredients in just one tablespoon of creamer (and that’s not including the natural and artificial flavors...whatever those could be).
Silk may be a plant-based coffee creamer, but it still contains all the nasty ingredients of traditional coffee creamers.
For instance, ingredients in Silk’s Vanilla Almond Creamer include almond milk, cane sugar, high oleic sunflower oil, pea protein, potassium citrate, baking soda, sunflower lecithin, natural flavor, sea salt, gellan gum (36).
Any coffee creamer that has “sugar free” slapped on its label should be avoided.
Sugar free usually implies artificial sweeteners like Aspartame, Sucralose, Erythritol, and more.
For a complete list of artificial sweeteners to avoid, read 10 Dangers of Artificial Sweeteners, Plus Natural Alternatives You Can Turn To.
I’m not going to tell you all the coffee creamers to avoid without giving you A+ alternatives to turn to!
Here are 7 things you can add to your coffee—that also come with their own health benefit:
Packed with MCT powder, collagen, and a dash of natural sweetener, collagen creamer is the best decision you could make in the morning.
Medium-chain triglycerides (MCTs) are known to enhance cognitive function, increase your fat-burning metabolism, and bless you with a balanced mood throughout the day (37, 38, 39).
Collagen boasts an array of benefits like strengthening bones, renewing the elasticity of skin, and strengthening hair and nails.
Monk fruit—a natural sweetener—is a plant native to southern China (40). It rates zero on the glycemic index, is rich in antioxidants, and comes with no weird aftertaste. You could say monk fruit is giving sugar a run for its money.
If you’re someone who doesn’t care for the sweet taste of coffee creamer, MCT oil powder can be a flavorless addition to your coffee while giving you and your brain a boost.
Known to promote weight loss, increase brain energy, and reduce anxiety when taken daily, MCT oil powder is an optimal way to start your day (37, 38, 39).
Grass-fed collagen is an essential supplement for men and women over the age of 40 (or 30, if you want to be one step ahead of aging).
What most people don’t realize is that one-third of the protein in their body is collagen. But as you get older, that plethora of collagen starts to diminish (beginning as early as your 20s) (41).
From a statistical point of view, your body starts out at 100% collagen. And by the time you reach 50 years old, your collagen levels have plummeted to just 50%.
So, when you begin to see fine lines and sagging skin or feel achy joints and bone-on-bone pain, your collagen levels are likely depleted.
And supplementing with a grass-fed collagen product has never been more important.
Ever heard of “butter coffee”?
If not, it’s a steaming cup of joe with quality fats like MCT oil and grass-fed ghee.
These ingredients team together to give you steady energy levels—without that mid-morning slump.
As a forewarning, it will taste more buttery than you’re used to, but the benefits can’t be beat.
Grass-fed ghee (also known as clarified butter) has stood the test of time. Spanning back thousands of years ago, ghee was used in Ayurveda (a traditional Hindu medicine) as a therapeutic remedy.
Studies show that ghee reduces the risk of coronary heart disease, prevents liver damage, reduces epileptic fits, enhances memory, and improves wound healing (42).
If you want to reap these enticing benefits, froth the following ingredients in your coffee cup:
NativeTip: Grass-fed ghee can be found at your local health food store. When purchasing, make sure the ghee is both grass-fed and organic.
Pumpkin spice powder doesn’t have to be limited to the months of October and November.
The 5 spices that make up pumpkin spice—cinnamon, ginger, nutmeg, cloves, and allspice—have the ability to stabilize blood sugar, reduce inflammatory pain, and fight off colds, menstrual cramps, and upset stomachs (43, 47, 48, 49, 50).
One way I like to incorporate pumpkin spice is by adding a few dashes onto the ground beans in my coffee filter. Then, when your coffee brews, you’ll have a whole new flavor profile awaiting your taste buds!
If you take your coffee with Half and Half, you’ll love this healthy alternative. With zero sugar, artificial sweeteners, preservatives, thickeners, or dairy, you get all the good stuff (MCTs and Collagen), without all the bad stuff.
What used to be one of the healthiest beverages in the world has turned into a cup of sugar, thickeners, artificial flavors, and more.
Coffee by itself is rich in health benefits like reducing the risk of heart failure, Parkinson’s disease, stroke, and type 2 diabetes, while also strengthening your DNA and protecting your liver (51).
However, when bogged down by coffee creamers like Coffee mate, Dunkin’ Donuts, and International Delight, it takes on a whole new identity. An identity that leads to weight gain, bloating, and fatigue, among others.
When choosing a coffee creamer, look for the following 3 things:
Your coffee creamer should be free of sugar, artificial sweeteners, nasty thickeners, unnecessary fillers, and artificial flavors—like this creamer here.
Want to learn the difference between organic and non-organic coffee? Read this next.
Article by
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
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Caroline Nicks
September 21, 2021
You know it’s fall when Starbucks drops their much-anticipated Pumpkin Spice Latte.
PSL lovers swarm to get their (venti-size) cup of fall. And when they do, they do it fast—because it’s only available for three months of the year.
We can all relate…
The mouth-watering smell of cinnamon, ginger, nutmeg, and clove is all but impossible to resist.
But here’s the catch: The ingredients in this mouth-watering beverage may have you second-guessing this fall ritual…
In this article, we’ll cover everything you need to know about the Starbucks PSL, why it may be the thing that’s getting you further from your health goals, and what steamy beverage you can turn to instead.
Did you know that a Starbucks PSL didn’t even have pumpkin back in 2016?
Instead, it contained:
Milk, Espresso (Water, Brewed Espresso Coffee), Pumpkin Spice Flavored Sauce (Sugar, Condensed Nonfat Milk, High Fructose Corn Syrup or Sweetened Condensed Nonfat Milk (Milk, Sugar), Annatto (for color), Natural and Artificial Flavors, Caramel Color (class IV), Salt, Potassium Sorbate (preservative), Whip Cream (Whipping Cream, Starbucks Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid, Caramel Color (class IV), Pumpkin Spice Topping: Cinnamon, Ginger, Nutmeg, Clove, Sulfites
Milk, Espresso (Water, Brewed Espresso Coffee), Pumpkin Spice Flavored Sauce (Sugar, Condensed Nonfat Milk, High Fructose Corn Syrup or Sweetened Condensed Nonfat Milk (Milk, Sugar), Annatto (for color), Natural and Artificial Flavors, Caramel Color (class IV), Salt, Potassium Sorbate (preservative), Whip Cream (Whipping Cream, Starbucks Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid, Caramel Color (class IV), Pumpkin Spice Topping: Cinnamon, Ginger, Nutmeg, Clove, Sulfites
Here’s the full recap from Vani Hari, the food blogger and voice behind Food Babe:
After Hari’s article received millions of views and loads of media attention back in 2014, Starbucks began to (slowly) roll out their new (and not much improved) PSL recipe.
Milk, Pumpkin Spice Sauce (Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2 Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate), Brewed Espresso, Whipped Cream (Cream, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid), Pumpkin Spice Topping (Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents)
Milk, Pumpkin Spice Sauce (Sugar, Condensed Skim Milk, Pumpkin Puree, Contains 2 Or Less Of Fruit And Vegetable Juice For Color, Natural Flavors, Annatto, Salt, Potassium Sorbate), Brewed Espresso, Whipped Cream (Cream, Mono And Diglycerides, Carrageenan), Vanilla Syrup (Sugar, Water, Natural Flavors, Potassium Sorbate, Citric Acid), Pumpkin Spice Topping (Cinnamon, Ginger, Nutmeg, Clove, Sulfiting Agents)
Aside from the 12+ ingredients that do absolutely nothing for your health, there’s the heaping amount of sugar.
Statistically speaking, beverages are the leading source of added sugar—making up 47% of all added sugars (1). So it makes sense why sugar makes up one-fourth of a Pumpkin Spice Latte (2).
Here’s the breakdown, based on the beverage size:
For reference, the American Heart Association recommends that (1):
So just by drinking one tall PSL, you’re exceeding your recommended daily intake of added sugar—by 18 grams (for women) or 2 grams (for men).
If you’re thinking of ordering a “skinny” PSL, think again.
Sugar-free syrups are worse than sugar itself.
With each pump of sugar-free syrup, you’re getting a pump full of carcinogenic (cancer-causing) chemicals (3).
Water, natural flavor, maltodextrin, citric acid, xanthan gum, sucralose, potassium sorbate (preservative)
Water, natural flavor, maltodextrin, citric acid, xanthan gum, sucralose, potassium sorbate (preservative)
Since those ingredients are basically indecipherable, here’s a summary of what each one is:
In short, just by ordering “sugar-free”, you’re putting yourself at risk of chronic inflammatory diseases, respiratory symptoms, joint, muscle, and abdominal pain, IBS, decreased gut health, inflamed intestines, altered metabolism, and damaged DNA.
That’s a laundry list of symptoms that you could avoid by simply steering clear of a Sugar-Free Pumpkin Spice Latte.
Not quite convinced? Check out this article: The Dangers and Side Effects of Artificial Sweeteners
I’m not going to leave you hanging without an equally satisfying PSL that you can turn to this fall.
The difference between our recipe and Starbucks?
✔ Optimized Brain Health
✔ Increased Gut Health
✔ Increased Fat-Burning Metabolism
✔ Reduced Bone and Joint Pain
✔ Real Ingredients
✔ No Added Sugar
✔ Zero Glycemic Index
With just one scoop of Pumpkin Spice Creamer, you’ve transformed your ordinary cup of joe into fall-in-a-cup—without the sugar, harmful ingredients, and fake flavors.
If you want to go all out, make this healthy PSL from the comfort of your own home.
Pair it with this fluffy, heart-healthy Pumpkin Spice Bread and you’ll be 100% satisfied.
Out with the old, in with the new.
The traditional PSL from Starbucks is chock-full of sugar, preservatives, and harmful chemicals that will wreak havoc on the healthy body you’ve been working so hard towards.
Don’t let one drink set you back on your health goals. Swap the sugary Starbucks sludge and fall in love with this good-for-you PSL that’s 100% native (per the recipe above).
With ingredients that are linked to heart health, brain health, gut health, and more, you’ll be feeling energized for all of your fall festivities.
If you want to learn more about the downside of regular coffee creamers, check out this article: 10 Toxic Ingredients Hiding In Your Coffee Creamer (plus which coffee creamers to avoid).
Certified Health Coach and Head of Content at NativePath (aka I’m the gal responsible for ensuring that every blog we publish helps you live life a little more #OnThePath).
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Dr. Chad Walding
Updated on September 15, 2021
You know that the food you eat is important...
So you work hard to eat a well-balanced diet and make healthy choices.
But have you ever considered that the food your food eats is equally important? This is especially true when it comes to beef.
Figuring out which beef is healthiest can be overwhelming. Should you choose...
Yes, it’s confusing. But knowing the difference in these labels may save your health—and give you a whole new perspective on that burger you’re eating.
After WWII, there was a surplus of nitrogen in the Unites States from making weapons and bombs.
The nitrogen was then used by the agricultural industry and added to their corn crops, resulting in an abundance of corn. Around 1952, they decided to start feeding this excess corn to animals.
By 1970, grain-fed animals became the norm throughout the U.S.
The next time you visit your grocery store, head to the meat aisle. Odds are, you’ll see “conventional” or “grain-fed” beef outnumbering “organic” and “grass-fed” beef.
When you think about cows, you might imagine a picturesque scene where they’re grazing in an open pasture.
Unfortunately, this couldn’t be further from the truth.
About 95% of the beef consumed in the U.S comes from cows raised in concentrated animal feeding operations—also known as CAFOs (1).
Grain-fed calves begin life with ample space to roam and are allowed to graze as they are weaned off their mother's milk.
But once they reach 7 to 9 months old, their lives drastically change…
They’re loaded up into trailers and shipped off to crowded feedlots.
Confined in pens with thousands of other cattle—typically in unsanitary and gruesome conditions with no access to grass.
Fed an unnatural, grain-based diet to fatten them up as quickly (and cost-effectively) as possible.
This diet of grain-fed cattle includes genetically modified pesticide-laden corn, soybeans, and grains.
What’s worse, the feed may also include a variety of “creative” and seemingly inedible waste products.
Animal feed manufacturers and farmers have experimented with feeding their animals the remains of other slaughtered animals, dehydrated food garbage, peanut shells, manure, leftover fat from restaurant fryers, and stale candy—you read that right. An overturned truck of Skittles recently gained national attention when people found out that candy was on the way to feed cattle (2).
And to top it off, there’s one more ingredient that goes into the feed of conventionally raised cows—hormones.
Cows are given synthetic growth hormones, estrogen, and testosterone to help them grow larger, faster.
So what impact does all of this have on the cows?
Cows are designed to eat grass, shrubs, and plants—not grains—and certainly not any of the other questionable food products.
A cow has 4 stomachs that operate at a certain pH in order to digest and assimilate nutrients properly (3). They’re meant to spend most of their day grazing.
When cows are fed a grain-based diet, it completely alters the pH of their stomachs and creates a more acidic environment. This not only changes the entire physiologic makeup of the animal but also disrupts the cow's natural digestion and often causes numerous health issues.
To compensate for these health issues, they’re often given low-level antibiotics to keep them healthy enough to eventually slaughter.
The lives of conventionally-raised cows are a far cry from that green pasture most people envision when they think of cattle.
Here’s the catch: The cows aren’t the only ones that suffer negative health effects. When cattle suffer, you suffer too.
Aside from the ethical issues that go hand-in-hand with grain-fed cattle, there are serious health implications linked to the consumption of these animals.
As the old adage goes, “You are what you eat.”
And in this case, “You are what you eat, eats.”
What’s even more alarming is the bacteria often found in conventionally-raised beef...
Studies have found that nearly half of the meat that comes from conventionally-raised animals contains one or more multi-drug resistant bacteria including (4):
The crowded, unsanitary conditions—paired with the routine use of antibiotics—have contributed to the rise of antibiotic-resistant bacteria.
This means that the infections that were once easy to treat are now becoming more serious and even deadly.
It’s estimated that methicillin-resistant Staphylococcus aureus (MRSA) kills about 11,000 people in the U.S. every year and Salmonella claims about 450 lives, in addition to causing an estimated 1.2 million illnesses annually (5).
As if these statistics aren’t scary enough, it gets worse…
What a cow eats directly impacts the nutrients you get from eating it. That’s why decoding the labels on your meat products is absolutely necessary…
It’s not enough these days to seek out grass-fed beef. When you ask for “grass-fed,” you may actually be getting grass-fed, grain-finished meat.
Deceptive labeling and intentional misguidance are all too common in the food industry...
After 2005, loopholes in agribusiness altered the requirements for “grass-fed” beef.
The updated version of grass-fed states that the animal has to be on a grazing diet for a minimum of 140 days prior to slaughter.
AKA, as long as the animal is grass-fed for a minimum of 140 days, it can then be transferred to a commercial feedlot to eat grains, corn, soy, and other questionable feed and still legally be allowed to be labeled as “grass-fed.”
These loopholes and “gray areas” are why it is important to understand the difference between “fed” and “finished”...
Grass-fed, grain-finished cows are usually allowed access to grass for part of their lives but are then fed grain to fatten them up.
While this may be marginally better than eating grain for the entirety of their lives, finishing a cow on grain drastically changes the nutritional profile of the meat they produce.
Due to these frustrating loopholes, much of the beef labeled grass-fed actually falls into this category.
Grass-fed, grass-finished beef comes from cows that are raised on pasture, eating grass, shrubs, and plants for their whole life—the way nature designed it to be.
If animals are grass-fed and grass-finished, it should be reflected on the label. Look for labels that specify “100% grass-fed”, “grass-fed and grass-finished”, or “pure grass-fed”.
The term organic typically has nothing to do with whether a cow was grass-fed or not.
Organic beef indicates that the animals are not given growth hormones, and they are only given antibiotics when they are sick.
Their feed will also be organic and free of pesticides. But organic does not mean that an animal was 100% grass-fed by any means.
Buying organic beef is a much better choice than conventional beef. However, it will still have an inferior nutritional profile than meat from cows raised entirely on grass.
Studies have found that grass-fed and sustainably-raised beef are significantly less likely to contain antibiotic-resistant “superbugs” and contain fewer bacteria overall (5).
The difference in taste between grass-fed and grain-fed beef is up for debate.
But many people agree that grass-fed beef has a distinctly different taste compared to conventionally-raised beef.
According to a report from the CDC, large-scale concentrated animal feeding operations (CAFOs) are estimated to produce approximately 1.37 billion tons of waste annually.
These large-scale feeding operations negatively impact air and water quality, account for about 18% of global greenhouse gas emissions, and are a breeding ground for dangerous pathogens that can spread to wildlife and humans (6).
And while the impact of grass-fed beef on the environment is still up for debate, some studies have suggested that grass-fed beef has the opposite effect and actually benefits the environment.
This is a result of increasing the biodiversity of plant life in areas where cows graze, decreasing greenhouse gas emissions, and improving the quality of run-off water when pastures are well-managed.
It can be easy to assume that the differences between grass-fed meat and grain-fed meat are marginal. After all, they come from the same animal. They look the same, smell the same, and taste similar.
But the truth is, from a nutritional standpoint, they are two completely different foods. Thus, grass-fed beef boasts a higher nutritional value…
When you allow cattle to graze on pasture, you benefit from an entirely different end-product.
4 significant differences include:
CLA—or conjugated linoleic acid—is a type of fatty acid associated with numerous health benefits including (7, 8, 9, 10, 11):
Grass-fed beef is full of health-promoting CLA. Studies show that grass-fed beef contains anywhere from 2 to 3 times higher CLA content than grain-fed animals (12).
Why?
Because CLA requires green plants to make it, and there’s nothing green in corn or grains.
Not all fats are created equally.
Both omega-3 and omega-6 fatty acids are essential to our bodies. However, consumption of a high grain-based and processed food diet yields a high omega-6 to omega-3 ratio.
This is problematic because the human body evolved consuming a 1:1 to 2:1 omega-6 to omega-3 ratio. Today, we consume closer to a 10:1 and up to a 30:1 omega-6 to omega-3 ratio.
The ratio between omega-6 to omega-3 is important because omega-6 fatty acids are pro-inflammatory and in high doses cause a number of detrimental shifts in the body.
Omega-3s, on the other hand, are anti-inflammatory. They not only mitigate the effects of omega-6s but also have a number of positive impacts systemically (13, 14).
Thanks to their highly concentrated and unnatural diets, grain-fed meat contains an unnaturally high omega-6 content and little to no omega-3s. Beef from cows that are 100% grass-fed, on the other hand, has an excellent fatty acid profile containing up to five times the amount of omega-3s as conventionally-raised beef (15, 16).
It doesn’t take an expert to come to the conclusion that fresh grass and shrubs contain more beneficial nutrients than the array of questionable feed given to feedlot cattle.
Compared to grain-fed beef, grass-fed beef contains a higher level of vitamins and minerals including:
Antioxidants play an important role in protecting our cells from oxidation.
Thanks to the antioxidant-rich diet of grass-fed beef, it’s chock-full of antioxidants such as (18):
Remember, when buying grass-fed beef, look for labels that specify “100% grass-fed”, “grass-fed and grass-finished”, or “pure grass-fed”.
Most labels should also indicate that the beef is free of hormones and antibiotics.
Grass-fed beef typically costs more per pound than industrial meat, but it’s well worth the investment.
Here are 5 places where you can find high-quality, grass-fed beef:
Locating a local farmer that raises grass-fed beef is one of the best and healthiest options.
Do your research and ensure that their cows are raised in open pastures, fed only fresh and/or dried grasses, and are never given antibiotics or hormones.
EatWild is a comprehensive online directory to help you locate grass-fed, pasture-raised animals in your area.
US Wellness Meats is an online network of farmers and ranchers committed to sustainable, humane farming practices. They produce 100% grass-fed organic beef and other animal products that can be shipped directly to your home and are available in some retail locations.
Butcher Box is an online shop dedicated to producing only the highest quality, humanely raised meat. They deliver 100% grass-fed, antibiotic and hormone-free beef right to your doorstep.
Fortunately, more and more grocery stores are responding to the demands of informed consumers and beginning to offer grass-fed beef.
If you do opt for purchasing at the grocery store, do a little research and ensure that you are purchasing from a reputable company.
You can also look for labels from The American Grassfed Association—an organization that certifies grass-fed producers.
Products derived from cows’ milk reflect their diet, too.
Milk, cheese, and butter that come from 100% grass-fed cows are significantly more nutritious than their grain-fed counterparts.
Protein powder has become a popular supplement and meal replacement.
If you opt for beef protein powder or a powder sourced from dairy such as whey, purchasing quality products that come from grass-fed cows is well worth the additional cost.
Collagen supplements are typically sourced from cows (look for “bovine” on the label).
Since supplements tend to be a highly concentrated source of nutrients, quality matters even more.
When choosing a hydrolyzed collagen supplement, reach for the one that's 100% pure grass-fed so you can get the most of its anti-aging benefits.
Beef and bone broth are made from simmering the meat and bones of animals.
While finding 100% grass-fed broth can be a little more challenging to find in your grocery store, there are several good brands available online.
The proof is in the pudding—or in this case, the beef.
100% grass-fed beef is hands down the winner when choosing your beef—or any meat for that matter.
The next best choice is grass-fed, grain-finished meat. And if you’re able to, avoid conventional meat entirely.
As always, do the best you can with the knowledge and resources that you have!
Article by
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
Sources
You may have been led to believe that this is an unhealthy treat to have every once in a while. Here’s the real truth…There’s a mouthwatering delicacy that has quickly risen to the top of the superfruit list. Want to guess what it is?
Here are a few hints…
It used to be called the “food of the gods”.
You may have been led to believe that it’s unhealthy.
A man named Milton S. Hershey pioneered the industry back in 1894.
Cacao (pronounced ka-cow).
Sound familiar?
You may have heard of its ultra-processed self—cocoa. Cocoa is what you make hot cocoa, Hershey’s chocolate bars, and ice cream with. It’s basically the unhealthy version of chocolate that you’ve grown up with.
Here’s the plus side—raw, unprocessed cacao is jam-packed with nutrients. Think: Magnesium, potassium, iron, and so on [1].
So, that serving of dark chocolate you’re “splurging” on actually isn’t a splurge at all! It’s a superfruit that is nourishing your body in ways that taste good and feel good.
By now you may be wondering, “What’s a superfruit, anyways?”
A superfruit is a type of exotic fruit with extraordinary phytochemical compositions (like phenolic acids, flavonoids, proanthocyanidins, iridoids, coumarins, hydrolysable tannins, carotenoids, and anthocyanins) and antioxidants [2].
Other superfruits include:
Read on to get the answer, to learn what a “superfruit” even is, and to discover all its delicious benefits…
The Superfruit You Need to Add to Your Grocery List
Cacao dates back to ancient Mesoamerican civilizations. Writings and remnants on pottery suggest that it was consumed as early as 600 B.C. [3].
From there, Spanish conquistador, Hernán Cortés, introduced cacao to Europe in 1528 by bringing King Charles of Spain samples.
Its original use was as a drink called the “Food of the Gods”, enjoyed only by the elite. It was prepared with cacao, cinnamon, pepper, and hot water [4], [5].
Cacao became so popular that it was even used as currency. One could buy one turkey in exchange for 100 cacao beans [6].
The phytochemicals and antioxidants of cacao boast an array of health benefits, including [7]:
If you have a sweet tooth like us, we have 5 non-guilty pleasures for you to enjoy—and you’ll get your cacao AND collagen fix too!
1. Cacao Lovers Collagen Smoothie
Get your antioxidants in with this creamy Cacao Lovers Collagen Smoothie.
With 20 grams of protein and healthy fats like cashew butter and coconut oil, you’ll be full until lunchtime!
2. Cacao Cherry Collagen Smoothie
Need to fend off that raging sweet tooth will something healthy, refreshing, and absolutely delicious?
This Cacao Cherry Collagen Smoothie is sweeping in to save the day.
With a half cup of organic cherries and a tablespoon of organic cacao powder, you’re doubling up on your antioxidants too!
3. Creamy Cacao Strawberry Collagen Smoothie
Don’t have time to make chocolate strawberries?
Make this instead: Creamy Cacao Strawberry Collagen Smoothie.
Call us bias, but this is *almost* better than biting into a juicy chocolate strawberry.
4. Cacao and Coffee Lovers Collagen Smoothie
If you consider yourself a chocolate lover AND a coffee lover, then you’ll love this Cacao and Coffee Lovers Collagen Smoothie.
Become more refreshed and energized by the sip.
5. Cacao Collagen Coffee
Switch out your normal cup of coffee for this Cacao Collagen Coffee.
You’ll get your caffeine, antioxidants, protein, and more all in a single cup!
Cacao is the best of both worlds. It tastes incredible AND is packed with a lengthy list of health benefits.
When buying cacao online or in a grocery store, be sure to opt for raw, organic, cold-pressed cacao powder. This will ensure that you get the least processed (and healthiest) product out there.
When buying a chocolate bar, opt for dark chocolate that’s 70% or above. The higher it is in cacao content, the more nutrients you will get.
Tell us which recipe you’re going to try this week!
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
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Out with the hot drinks, in with the iced drinks. Try out these 5 refreshing recipes to get your daily dose of (ice cold) caffeine.
Summer breeze. Sunkissed skin. Iced coffee in hand.
It’s not hard to believe that coffee is the most popular beverage in the world. From coast to coast, from hemisphere to hemisphere, you’ll find it brewing in people’s homes, coffee shops, and offices.
In the United States alone, 646 million cups of coffee are consumed in a single day (and the US population is only 330 million) [1], [2].
What is it about this drink that makes it so popular?
In this article, we’re brewing up the benefits of coffee, why it’s everyone’s beverage of choice, and what our 5 favorite iced coffee recipes are.
Grab your cup of joe and let’s dive in…
It all started with a goat (no joke)...
One of the earliest legends about the origin of coffee dates back to the 9th century in the coffee forests of the Ethiopian plateau.
A goat herder named Kaldi noticed that his goats ate the berries from a certain tree and became so energetic that they weren’t able to sleep at night.
Kaldi went to the abbot of the local monastery, explaining what had happened. The abbot proceeded to make a drink with the berries and, too, found that he had increased energy and alertness through his lengthy evening prayer.
Alas, the abbot shared his findings with the other monks, and soon after, coffee and its energizing effects spread east and across the globe [3], [4].
Did you know that coffee shops used to be called “Schools of the Wise”?
This is because they were people’s go-to place to exchange information, and they still are—500 years later.
The top two reasons why people drink coffee are because of its energizing abilities and because it’s a habit.
The next time you sit down to watch a movie, pay attention to how many cups of coffee there are throughout it. There is almost always a cup of coffee or to-go cup in the hands of the characters. It’s a ritual for people [5].
The list of perks that coffee provides is becoming longer by the day. When you drink a cup of coffee, you’ll find that it [6], [7], [8], [9]...
We’ve rounded up our favorites. Swap out your steaming cup of joe for these refreshing iced coffees...
1. Iced Almond Coffee Smoothie
Say hello to a refreshing dose of energy. This Iced Almond Coffee Smoothie is silky smooth and packed full of healthy fats, protein, and caffeine.
2. Cacao + Coffee Collagen Smoothie
The ultimate wake-up call is here. This Cacao + Coffee Collagen Smoothie is bound to be your new best friend this summer.
Here’s the lineup of the ingredients and their healthy perks:
Coffee: A natural energizer and stimulantHot coffee, but make it iced.
This Cacao Collagen Coffee will help anyone wake up on the right side of the bed.
Simply blend all of the ingredients in a blender and pour over a cup of ice. The best part: You’ll stay full into lunch!
4. The 30 Second Iced Coffee
This recipe is the quickest way to delicious coffee out there.
Simply blend 2 shots of espresso, ½ cup of unsweetened nut milk, and 1 scoop of French Vanilla or Vanilla Chai Collagen Coffee Creamer.
Once blended, pour over a cup of ice and savor your sips!
5. Supercharged Matcha Latte
If you’re not feeling up for coffee one morning, power up with this rich and creamy Supercharged Matcha Latte.
Add one scoop to water or unsweetened nut milk and stir. This can be enjoyed either hot or iced.
Coffee boasts numerous health and social benefits, but it’s important to sip in moderation.
Exceeding more than one cup of coffee a day is linked to an increase in blood pressure, heart rate, and neuroendocrine side effects [14].
The moral of the story—don’t try all 5 of these iced coffee recipes at once.
Try one out during your morning ritual each day, absorb all its delicious benefits, and enjoy!
Learn more about NativePath Collagen here.
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
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June 7th marks World Food Safety Day, and we’re serving up all the mouthwatering details of what this day represents.
If there’s one thing that 8 billion people have in common, it’s food.
Food is a staple in every culture you come across—Hawaiian, Chinese, French, Canadian, Senegalese, the list goes on…
Every country puts its own unique spin on the food that’s native to their land. Recipes get passed down from generation to generation. Tourists flock to get a piece of the mouthwatering action.
As much as everyone craves a tasty, homemade dish, there are things that we must keep in mind to ensure it’s safe, healthy, and nutritious to eat.
In this article, we’re giving you the deep dish on the significance of World Food Safety Day, what it means for you and your loved ones, and how you can do your part.
World Food Safety Day—adopted by the United Nations in 2019—is a day dedicated to “raising awareness that safe, healthy, and nutritious food is everyone’s right”, as Dr. Francesco Branca, Director of the Department of Nutrition and Food Safety, proclaims [1], [2].
This day shouldn’t be taken lightly, either...
600 million people worldwide get sick every single year just from eating contaminated food [3].
420,000 of those people die.
And out of every 5 deaths, 4 of them are children.
This can come from a variety of factors leading up to food landing on your plate. These factors include not washing your hands before handling food, mixing raw and cooked food during preparation, not cooking food thoroughly, not keeping food at safe temperatures, and not using safe water and raw materials.
By remaining conscious of these 5 causes, we can greatly reduce the chances of food getting contaminated with bacteria, viruses, parasites, and toxins, thus reducing the number of foodborne illnesses we see every year.
These contaminations can take the form of E Coli, Salmonella, and Campylobacter, among others.
Yes, these illnesses must be recognized and handled carefully, but there is another epidemic plaguing our country…
GMOs, sugar, food dyes, and packaged, processed foods...
Since the introduction of the first ready-made meal back in the 1950s, food safety in terms of health and nutrition has grown bleaker by the year.
GMOs, sugar, and chemicals we can’t even pronounce line our grocery store aisles. The worst part—the vast majority of them are labeled as healthy.
Take Kellogg’s, for example. This $29.7 billion food company boasts on its cereal boxes that it’s a healthy source of vitamin D [4], [5].
So, rather than people just getting 15 minutes of sunshine each day, they’re led to believe that this sugar-filled cereal is their best option for this important vitamin.
It doesn’t stop there, though. Harmful additives show up in yogurt, ketchup, coffee syrups, salad dressings, and a whopping 53.8% of products on grocery store shelves [6]. And they’re not stopping there. The global Food Additives market is projected to reach $59 billion by 2025 [7].
Practice these 3 tips the next time you go grocery shopping...
The World Health Organization’s (WHO) theme for this year is, “Safe food is needed today for a healthy tomorrow.”
From farm to table, all of us have a role in keeping our food safe. Whether you’re the one growing it, selling it, preparing it, or eating it, step up to the plate and do your part.
WHO gave us 5 tangible calls to action that we can take to make food safe, healthy, and nutritious for all [2]...
If you’ve been one of the 600 million people affected by contaminated food each year, then you know the pain that it causes.
The good news is that there are precautions we can all take to alleviate the burden that food illnesses bring.
Practice the tips and action steps mentioned in this article, and we’ll be well on our way to a healthier tomorrow.
Want to learn more?
Check out these articles:
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
18 million Americans affected.
With another 39,500,000 to 474,000,000 people worldwide affected [1].
Who’s responsible?
Gluten.
Gluten—the Latin word for glue—is what gives elasticity to dough, creating that fluffy, finger-licking texture [2].
It’s made up of two proteins—prolamins and glutelins—and is found in the following grains:
Despite its mouthwatering characteristics, it may be something to steer clear of if you’re experiencing the symptoms mentioned below.
If you asked for gluten-free pasta back in 2012, people looked at you like you were from another planet. But now, you’re the odd one out if you don’t reach for that GF cookie.
Believe it or not, gluten wasn’t always the bad guy...
It started to become more intolerable with declining environmental conditions, new wheat varieties with a higher amount of gluten, and the mere fact that people are consuming way more wheat-based products than ever before.
These are just a few theories as to why gluten sensitivities and allergies have skyrocketed in the past decade.
There are a handful of gluten sensitivities/allergies to be aware of:
If you’re experiencing any of the following symptoms, you may have an intolerance to gluten.
1. Abdominal Pain
Gluten is known to trigger several gastrointestinal symptoms. In fact, that’s one of the primary reasons why people—even those without a gluten allergy—steer clear of gluten [3], [4].
In a study conducted from 1990 to 1997, 215 individuals with celiac disease were analyzed before and after a gluten-free diet [5].
Out of the six gastrointestinal symptoms analyzed, abdominal pain was experienced by 80% of the individuals. And after partaking in a GF diet, that number went down drastically—to less than 1%.
2. Autoimmune Disorders
Celiac disease is a gluten allergy that’s also classified as an autoimmune disease [6].
This is because the immune system confuses gluten with a foreign invader, attacks healthy cells, and damages your small intestine.
Research shows that celiac disease increases your chances of developing other autoimmune diseases such as autoimmune thyroid disease and liver disease, type 1 diabetes, inflammatory bowel disease [7].
3. Attention Deficit and Hyperactivity Disorder (ADD and ADHD)
In a study conducted from 2004 to 2008, 67 individuals with ADHD partook in a gluten-free diet for 6 months [8].
Results showed that 10 of the patients with ADHD also had celiac disease, and living a GF lifestyle significantly improved their ADHD symptoms. This suggests that ADHD is not only a separate disorder but a symptom of various other diseases.
4.Bone and Joint Pain
Are you prone to fracturing bones?
Are your bones weakening from osteoporosis?
Is your rheumatoid arthritis becoming more painful by the day?
These may be signs of a gluten intolerance like celiac disease, and the inflammation that accompanies it.
Studies show that your diet plays a crucial role in pain management [9], [10]. A GF diet in particular is anti-inflammatory, which helps relieve bone and joint pain [11].
5. Bloating
Bloating is a common symptom for an array of gastrointestinal diseases, but it one of the top three most-reported symptoms of celiac disease—with 73% of people reporting it [5].
If you’ve ever said, “I feel stuffed!”, you’ve probably experienced bloating. Bloating usually occurs after one eats, and can be described as a swelling of the stomach due to excess gas or food sensitivities that disrupt the digestive system.
6. Brain Fog
In a survey of 125 participants with non-coeliac gluten sensitivity (NCGS), 48% reported brain fog as one of their symptoms, with abdominal discomfort, fatigue, headaches, and irritability ranking among the most pronounced [12].
These symptoms arose just 90 minutes after ingesting gluten and subsided within 48 hours.
7. Canker Sores
There are many reasons canker sores can come about—genetic factors, nutritional deficiencies, viral and bacterial infections, and immune or endocrine disturbances [13].
And approximately 6% of those with a gluten sensitivity mark it as one of their symptoms.
This most likely results from the inflammation that occurs in the mucous membrane lining inside the mouth.
8. Constipation, Gas, and Diarrhea
The gut—often called the body’s second brain—has a whole array of health issues when it’s bloated, constipated, and downright irritated.
These symptoms are what make up irritable bowel syndrome (IBS)—a chronic functional disorder of the GI tract that consists of abdominal pain due to a change in bowel habits—and celiac disease [14], [5].
9.Depression
Who would’ve guessed that the cookies you turn to when you’re sad, happy, or stressed are linked to depression?
Those with celiac disease (CD) experience depression even more—usually due to the social and financial burden it causes. In fact, out of the 519 individuals surveyed, 46% of them reported feeling somewhat, quite a bit, or very much depressed because of their disorder [15].
Studies show that a GF diet is an effective treatment strategy for mood disorders in those with gluten-related sensitivities [16].
10. Fatigue
In those who have chronic inflammatory and autoimmune diseases, fatigue is all too common in their day-to-day lives.
A gluten-free diet seems to be offering relief from fatigue in those with celiac disease, with multiple studies showing promising results [17], [18].
11. Headache
In a 2019 survey of 866 people with celiac disease, tension-type headaches ranked among the most prevalent headache types (52%), followed by migraine without (32.5%) and with aura (15.4%) [19].
12. Iron Deficiency
Iron deficiency anemia (IDA)—when your body doesn’t have enough iron—is the only side effect in 40% of celiac patients [20].
Even with a gluten-free diet, some individuals with celiac disease continue to have IDA.
13. Irritability
Conditions that affect the central nervous system—like celiac disease—can cause irritability [21]. Irritability can be described as situational stress, anxiety, annoyance, or frustration.
What pronounces it even more is chronic pain, chronic fatigue, and acute or severe illnesses.
14. Rash and Skin Problems
There’s an ever-growing list of skin problems that arise in light of gluten [22], [23], [24]:
Those with celiac disease (CD) may also lose weight—unintentionally.
In one study, two-thirds of patients reported weight loss in the 6 months before being diagnosed with CD. That number flipped to 91% of patients gaining weight (an average of 16.5 pounds) between the time of diagnosis and 6 months after starting a GF diet [5].
If you have an intolerance to gluten, all you really need to do is...avoid gluten!
To confirm whether or not you have actual gluten sensitivities like celiac disease or non-celiac gluten sensitivity, doctors will usually have you do an elimination diet where you eliminate gluten altogether.
If symptoms improve on a GF diet, you most likely have non-celiac gluten sensitivity.
To determine whether or not you have celiac disease, doctors will have you do a simple blood test.
One of the resources we offer is a the NativeBody Reset, which provides a 30-day meal plan, exercises, health tips, and more.
When “gluten-free” products went from nonexistent to being the hip and trendy item on grocery store shelves, many believed it was just a fad that would fizzle out like tea-toxes, weight loss pills, and gemstone water [25].
But as you may have already figured out, GF is here, and it’s here to stay.
If you’re experiencing any of the 15 symptoms above, you may have a gluten intolerance.
In most cases, you don’t need to pop a pill or go to any extremes to feel better. You simply just need to cut gluten out of your diet.
Luckily, the list of tasty (and healthy!) gluten-free foods and recipes is endless.
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
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One of the few things we absolutely need in order to live is water. In fact, our body can go longer without food than without water—by several weeks.
Do you want to know what makes water even better for you?
Adding collagen.
Adding hydrolyzed collagen to your daily intake of water intake can enhance the health benefits you feel on the inside and the outside.
In this article, we dive into the 5 benefits of adding collagen to your water, but first...what is collagen, and specifically—what is hydrolyzed collagen?
Collagen is the most abundant protein in the human body.
It’s something your body produces naturally, but its production declines with age—as early as your 20s.
Because collagen is most prominent in the joints, bones, cartilage, muscles, and skin, you will feel achier and your skin will feel looser when it’s lacking.
The difference between collagen and hydrolyzed collagen happens during the manufacturing process.
Collagen turns into hydrolyzed collagen through a process called hydrolysis, which is the breaking down of collagen into smaller chains of amino acids called peptides. This makes it easier and more efficient for your body to absorb.
Because collagen is an amino acid, and amino acids are the building blocks of the body, it’s crucial to incorporate it into your daily wellness routine so that you can replenish the support system of the body.
Below, we dive into 5 benefits that come along with simply adding collagen to your water.
There’s no doubt that water comes with its whole host of benefits. I mean, approximately 60% of the human body (and 90% of our blood) is made up of water, so it must be important.
On top of that, we’re told to drink at least eight 8-ounce glasses of water per day—which has been dubbed the “8x8 rule.” However, this rule has been widely criticized due to the fact that it’s limited to healthy adults in a temperate climate who live a pretty sedentary lifestyle.
What the Institute of Medicine now recommends is that the average woman should drink approximately 74 ounces (about 9 cups) of water per day, and the average man drink 101 ounces (about 13 cups) per day.
The table below is what Americans were drinking before and after the start of the 8x8 rule. The “before” dates back to a survey by Ershow and Cantor in 1977-78.
Fun Fact: Caffeine (and alcoholic beverages like beer, but to a lesser extent) may be counted toward the daily total, where they used to not count toward one’s daily fluid intake.
1. Water Can Optimize Physical Performance
The normal turnover of water is approximately 4% of the total body weight in adults. So if you’re a 70 kg adult, this is equivalent to turning over 2,500-3,000 ml (or 84-101 fluid ounces) of water per day. And that’s excluding perspiration.
Based on the evidence derived from nine different articles, dehydration has a negative impact on physical performance for any activity lasting longer than 30 seconds.
Even modest dehydration of a 2% reduction in body mass impairs normal bodily functions and performance.
In comes collagen, which demonstrated a significant increase in fat-free mass in a 2019 study conducted on 57 fit young men. This study took place over 12 weeks and included resistance training three times a week along with 15 grams of collagen peptides per day.
2. Water Enhances Energy and Brain Function
Did you know that those who drink their water increase their reaction time by 14%?
Well, that’s what Dr. Caroline Edmonds and her team found. Not only did dehydration decrease cognitive performance, it also led to people being more confused and tense.
To make sure that you’re keeping your brain healthy and hydrated, follow these guidelines by the Institue of Medicine:
In a 2016 study, 18,300 U.S. adults were surveyed on their dietary habits.
The findings: Those who increased their consumption of water by just 1% reduced their daily calorie intake as well as their consumption of saturated fat, sugar, sodium, and cholesterol.
Yes, you heard that right—for those who simply added 1 to 3 cups of water each day, their calorie intake decreased by 68 to 205 calories.
Tip: To help with weight loss, try swapping out your soda for a glass of water with Wild Berry Collagen.
4. Good Hydration Leads to Healthier, Supple Skin
As beauty aisles become more and more crowded with their billion-and-one anti-aging serums promising you radiant, younger-looking skin, water fades into the background.
That is until a study conducted in 2007 by the International Journal of Cosmetic Science. This study showed that drinking 9.5 cups of water every day for 4 weeks altered skin density and thickness.
And if that not enough, a study by the University of Missouri, Columbia showed that drinking about 2 cups of water increased blood flow to the skin.
5. Lubricates the Joints
Did you know that cartilage—found in your joints and the disks of your spine—contains 80% water?
Remaining hydrated can keep your cartilage feeling lumber and ache-free, whereas dehydration can bring on joint pain due to the reduction of your joints’ shock-absorbing ability.
Drinking dozens of ounces of water each day can get...boring.
That’s why we love to mix it up by adding NativePath Wild Berry Grass-Fed Collagen to our water.
Or, if you’re not a berry person, try out our regular Grass-Fed Collagen with zero-flavor.
Simply put 1 to 2 scoops into a glass or water bottle of filtered water and stir until dissolved.
Water is a necessity for living. Without water, our cells can’t rebuild themselves, our body can’t cool down, nutrients can’t be transported, joints can’t be lubricated, and waste can’t be flushed through us.
Take this breakdown of water in the body, for instance—
The recommended daily intake of water is controversial, but it’s important to get at least 8 cups (1 Liter is the absolute bare minimum for survival). Factors that can increase your number of cups per day include humidity, wind, body temperature, and even breastfeeding status.
Support your body and drink ample amounts of water each day. To get the most bang for your buck (for your wallet and health), drink your water with grass-fed collagen peptides.
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Inflammatory markers and proteins are your body’s way of sounding the alarm for help. If you have a highly stimulated inflammatory response, things like excessive swelling and inflammation can occur. Inversely, if someone has a poorly reactive inflammatory response, they may be more at risk of developing infections since their body isn’t rallying the immune system troops to the rescue.
Chronic inflammation contributes to nearly every chronic disease – heart disease, diabetes, Alzheimer’s Disease, and even cancer. Not to mention, chronic inflammation can lead to chronic pain caused by arthritis. By reducing and limiting factors contributing to inflammation can lead to reduced pain and reduce your risk for developing chronic disease later in life.
So, where to start?
There are many things that can impact inflammation in your body with one of the main factors being your diet. Certain foods can cause inflammation and others can help reduce inflammation. Hopefully, our list helps you get a better understanding of foods that cause inflammation and things you can do to help reduce inflammation.
1. Sugar
Although sugary sweets and drinks taste good, they’re doing very little good for your body. Consuming high amounts of sugar in your diet can lead to an increased risk of inflammation and chronic disease.
And this doesn’t just mean cookies and candy, other products that have sneaky amounts of added sugar include granola, certain salad dressings, and bread.
Studies have shown when people have a high sugar diet, different biomarkers that are used to measure chronic inflammation are increased. These biomarkers include cholesterol levels and C-reactive protein. By simply reducing your sugar intake (or doing your best to eliminate added sugars completely)– you can take a big step towards reducing overall inflammation and reducing your risk of developing chronic disease down the road.
2. Refined Grains (or Refined Carbohydrates)
Similar to sugar, refined grains and carbohydrates are broken down into sugars quickly into your bloodstream. They then cause an elevation in blood sugar and your body has to work to remove the excess sugar. This effort stimulates inflammation, so if you’re eating refined carbs throughout the day, your body is in a constant state of inflammation working to balance your blood sugar levels.
Additionally, refined carbs have a high-glycemic-index. They are considered an ‘advanced glycation end’ product, or AGEs, which are known to promote oxidative stress and inflammation.
3. Hydrogenated Vegetable oils
Hydrogenated vegetable oils are known to promote an inflammatory state, especially in your blood vessels. Examples of hydrogenated vegetable oils include canola, safflower, soybean, corn, and cottonseed. Many of these oils are populated in processed foods and frozen foods but can also be found in creamers, salad dressings, and fast foods.
4.Trans Fats
Trans fats are a term used to describe the process of partial hydrogenation. This means the oil is altered so it can maintain a solid-state at room temperature. Examples of trans fats include shortening and margarine. Trans fats have traditionally been used to change the texture or consistency of the oil and add to the oil’s shelf life.
Trans fats have been shown to increase your risk of coronary heart disease and experts recommend avoiding trans fats altogether. Trans fats contribute to inflammation by increasing the ‘bad’ cholesterol, LDL, and lowering the ‘good’ cholesterol, HDL.
5. Omega-6 Fatty Acids
Sticking to the theme of specific fats – omega-6 fatty acids are vital for normal growth and development, and they also contribute to the inflammatory balance in your body. But, if there is an imbalance of omega-6 and omega-3 fatty acids, a pro-inflammatory response can occur.
Examples of omega-6 rich food include canola oil, corn oil, mayonnaise, and peanut oil. Reducing your omega-6 fatty acid intake can help reduce inflammation, but also increasing your omega-3s can help. Eating foods like salmon or taking a krill oil supplement are both high in omega-3s to help restore balance.
6. Conventional Dairy
Purchasing homogenized and pasteurized cow’s milk from the grocery store means any good bacteria and enzymes are removed. It also most likely means the cow has been given antibiotics and hormones which can make their way to your milk carton.
In addition to these unwanted additives, many people have allergies or intolerances when it comes to dairy. When this allergy or sensitivity is triggered, this causes inflammation in the body that can lead to chronic inflammation over time.
7. Nightshades
Nightshades are a group of foods in the Solanecease family and include staples like tomatoes, potatoes, eggplant, goji berries, bell peppers, hot peppers. Some people tolerate nightshades without issue, but if you’re struggling with symptoms of chronic inflammation, cutting nightshades out for a while (2-3 months) might be a good idea.
Nightshades contain properties that inhibit the breakdown of the neurotransmitter acetylcholine. If you build up an excess of acetylcholine, your muscles and joints can feel achy and stiff. People with arthritis, reflux, and autoimmune disorders can see substantial improvement in their pain and a reduction in their symptoms if they cut out nightshades from their diet.
We’ve covered several foods that cause inflammation, but there are also foods and spices that can help reduce inflammation. Turmeric, for example, is a spice with many proven anti-inflammatory benefits.
Turmeric is a spice best known for its role in making Indian food extra delicious. Turmeric has a yellow-gold color thanks to its active ingredient curcumin and has also been used as a dye for textiles, and for its health benefits. The real benefit of turmeric comes from the anti-inflammatory effects of curcumin.
Curcumin is a natural free-radical scavenger – meaning it seeks out harmful substances in the body that can cause oxidative stress. Oxidative stress often leads to inflammation, therefore reducing them can reduce or prevent inflammation.
Curcumin is non-toxic as well.
There have been numerous proven benefits of the curcumin found in turmeric. Curcumin has been found to have the following properties:
Thanks to these benefits, turmeric has the potential to assist in the management of many diseases including diabetes, allergies, arthritis, and other chronic illnesses.
Many studies have shown the ability of curcumin to reduce acute and chronic inflammation. Curcumin can help treat current inflammation as well as serve as a protector against future inflammation. This means supplementing with turmeric can help treat current problems and pain related to inflammation and reduce your risk of further inflammatory problems.
Curcumin can also help reduce pain (especially when it’s caused by inflammation). Your body contains an enzyme that triggers a pain response and helps assist in healing and repairing cells and tissue. This enzyme is COX-2 and you may have heard certain over the counter pain medications referred to as ‘COX-2 inhibitors’ like aspirin and Tylenol.
By inhibiting COX-2, inflammation is reduced and pain is hopefully relieved. Curcumin found in turmeric has been found to be a natural COX-2 inhibitor and in fact, directly inhibits the activity of COX-2.
There are several foods that can have a negative impact on the body. From sugar and refined grains to trans fat and toxic oils, these all signal an inflammatory response in the body.
And turmeric, an ancient spice that some now call "Nature's Tylenol", is one of the best natural ways to combat this. With it's potent dose of curcumin, it helps alleviate current inflammation, while protecting against future inflammation.
That said, one of the most important things you can do for your health is educate yourself on how the foods you eat can impact your mind and body. Unhealthy foods don't need to have the final say in how you look and feel.
Learn more about NativePath Daily Turmeric here!
No matter what your morning ritual looks like -- it most likely involves a hot cup of coffee to get you going.
So the question arises, is it important to drink organic coffee?
Most people understand the benefits of buying organic produce and animal products, but coffee seems to get a pass when it comes to organic certification.
Read on to learn more about the benefits of coffee and the difference between organic and conventionally grown beans.
The difference between organic and conventional products can vary depending on what type of product you’re talking about. Different growing conditions, farming practices, soil quality, additives, pest and weed control, and sourcing methods can all factor into whether or not a product is considered organic.
However, what's true for all products is that in order to be labeled organic, certain requirements have to be fulfilled. The U.S. The Department of Agriculture sets the standards for organic labeling, and when all requirements are met, products can carry the USDA Organic seal.
While all organic products must be grown in "organic conditions," for coffee, the primary concern is around fertilizers and pesticides. Coffee is one of the most heavily sprayed crops, and synthetic pesticides and fertilizers are linked to a myriad of health concerns.
For coffee to be labeled organic, growers cannot use synthetic pesticides, herbicides, and fertilizers. If you see an organic label on your coffee, it means that at least 95% of the beans have been grown under organic conditions.
Organic coffee must also be grown in soil that has been free of prohibited substances like synthetic fertilizers and pesticides for at least three years.
Addicted to coffee? That may not be such a bad thing. There are several research-backed health benefits that coffee has to offer. Here are some of the highlights:
Coffee is a rich source of antioxidant compounds. In fact, research shows that coffee represents one of the most significant contributors of antioxidants in many people's diets.
Antioxidants play a crucial role in balancing the oxidative stress in your body. Oxidation is not necessarily bad; in fact, the production of reactive oxygen species (ROS) is necessary for important biological processes like cell signaling.
However, when ROS production outpaces your antioxidant system's ability to combat them, oxidative stress can occur. Unfortunately, the environmental stressors of modern times create conditions for ROS production that far exceeds that which our ancestors had to deal with. EMFs, pollutants, heavy metals, and so on, create the perfect storm of oxidative stress in your body.
Research shows that drinking coffee hot provides a greater amount of antioxidants than cold brew -- so if you really want to reap the antioxidant benefits of your coffee, skip the ice.
For many people, it isn’t until after that first cup of coffee in the morning that their brain feels like it’s actually turned on. Early morning meeting without your cup of coffee? No, thank you.
Many of the cognitive benefits that you experience from drinking coffee are due to the caffeine content. Caffeine is actually a psychoactive compound that can directly affect learning, memory, and performance. It works by inhibiting another compound called adenosine, which slows your neural activity and makes you feel sleepy.
Therefore, when you drink coffee and introduce caffeine into your system, adenosine is blocked, and you feel more aroused, vigilant, and energized.
Caffeine also activates the release of dopamine and serotonin, which can improve your mood.
Research shows that coffee can even improve problem-solving skills. This is especially true for people who are sleep deprived.
Neurological diseases are on the rise in the United States, leaving researchers searching high and low for preventative treatments and cures.
One potential ally in the war against neurological disease happens to be coffee.
Research shows that coffee, through it's potent impact on cognitive health, may lower the risk of diseases like Dementia, Parkinson's disease, and Alzheimer's disease. In one study, researchers found that drinking 3 to 5 cups of coffee a day was associated with a 65% decrease in the risk of both Alzheimer's and Dementia.
Another study showed that higher coffee intake was associated with a lower incidence of Parkinson's disease.
While the exact mechanism isn’t completely understood, it’s theorized that the beneficial impact of coffee comes from a combination of the antioxidants and insulin-regulating properties that coffee offers.
One of the primary differences between organic and conventional coffee is the treatment of coffee beans. As previously mentioned, organic coffee must be produced without the use of synthetic fertilizers and pesticides.
With conventional coffee being one of the most heavily sprayed crops, this translates into a significant difference in terms of health impacts.
Pesticides and herbicides are sprayed on crops to protect them against insects, diseases, and weeds. However, the health implications of these chemicals can cause harm to almost every system in your body. Research shows that pesticides can cause damage to your respiratory, neurological, gastrointestinal, dermatological, and reproductive systems. They've also been found to be carcinogenic and have an endocrine-disrupting effect.
One well-known herbicide, “Roundup”, has been shown to cause DNA damage, testicular cancer in rats, promote cell death in cell cultures, and impair intracellular transport of nutrients.
Synthetic fertilizers also pose serious threats to human health. Research shows that exposure to nitrogen-based fertilizers plays a role in diseases like Alzheimer's disease, diabetes, and non-alcoholic fatty liver. These harmful effects are likely due to the chemical reactions between nitrates and amino acids, which cause DNA damage, oxidative stress, inflammation, and increased degradation of cells leading to cell death.
There is also some controversy around the dangers of mycotoxins in coffee beans. Mycotoxins can be found in certain food crops that are prone to mold. Some research shows that decaffeinated coffee produces levels of aflatoxin that are higher than caffeinated coffee, suggesting that the caffeine that naturally occurs in the coffee beans may be preventative. Roasting also seems to degrade mycotoxins, resulting in levels that are far below the safety limit.
Whether a specific coffee contains mycotoxins or not is hard to determine, as fungi can grow in both organic and non-organic beans. However, higher quality brands will likely take care to keep the beans in a cool, dry place.
Conventionally grown coffee also poses serious threats to the health of the environment. When fertilizers and pesticides are used to promote plants' growth, they directly impact the land in which they're used.
Fertilizers can deplete the quality of the soil they're used in overtime by increasing the soil's acidity. They can also cause nitrogen to leach into groundwater; if that groundwater is then used domestically, it can present serious health hazards as previously mentioned.
Furthermore, the nutrients in fertilizers can cause algae blooms when they leach into water. These algae blooms can produce toxins that are poisonous to both humans and animals.
Pesticides also contribute to the destruction of natural ecosystems due to their very nature of killing insects and weeds. In doing so, these chemicals threaten the biodiversity that allows natural environments to flow seamlessly season after season.
One of the best examples of the detrimental impact of pesticides on the environment is what's happening to honeybees. Beginning in 2006, scientists, beekeepers, and farmers began to notice a sharp increase in the die-off of honeybees. Since then, pesticides have come up as the primary suspect.
It's estimated that honeybees' pollination is responsible for a third of the food that we eat. Chocolate, peaches, almonds, cranberries, broccoli, and blueberries are just a handful of the plant foods that require pollination.
Pesticides can also seep into groundwater and poison fish and aquatic environments. What's even more disturbing is that this contamination can last for years or even decades.
Perhaps one of the most pressing issues regarding conventionally grown coffee and the environment is deforestation. Organic coffee is meant to be grown under shade cover. On the other hand, conventionally produced beans have been manipulated to be able to grow in the sun. This has led to the destruction of forests to make space for conventional coffee bean crops.
Forests are one of the primary defenses against climate change, as they are responsible for absorbing nearly 40% of the fossil fuel emissions produced by humans. As the population continues to grow, and the demand for coffee continues to soar, the threat to our natural forests is becoming even more imminent.
As a coffee drinker, it’s crucial that you’re aware of the potential health implications of chemical fertilizers and pesticides. For farmworkers, however, the dangers become even more serious.
Farmers are one of the most highly exposed groups to pesticides. They not only come into contact with these chemicals through consumption, but they’re often involved in the spraying process and clean-up of the equipment. Furthermore, farmworkers that are not directly involved in the spraying of pesticides may also be impacted by spray drift if working nearby -- an often overlooked exposure.
The U.S. Department of Labor has also discovered widespread violations in the treatment of farmworkers. These violations include failure to pay fair wages, exploitation of migrant workers, and extensive overtime.
Worldwide, issues such as poor housing conditions, unsafe working conditions, and child labor have been uncovered in the coffee trade. Although the organic certification does not necessarily account for the treatment of farmworkers, Fair Trade certifications do. For this reason, it’s best to look for both organic and fair trade labels on your coffee packaging.
If you’re a conventional coffee drinker, it may be time to look at this daily ritual from the perspectives of health, the environment, and farmworkers. An organically grown coffee is guaranteed to be free of detrimental chemicals like pesticides and fertilizers. Beans grown organically are also much better for the environment.
And for the concern of farm workers, be sure that your coffee is not only organic but is also considered fair trade.
In addition to the pure joy that a good cup of coffee can offer, the health benefits are also quite impressive. Make sure you're optimizing the potential benefits of coffee by choosing high-quality and ethically grown beans.
References
Taking a collagen supplement is a fantastic way to get the amino acids (protein building blocks) that your body needs to produce collagen. With that being said, nothing in your body happens in a vacuum.
In other words, to produce collagen optimally, you need all of the collagen synthesis pathways to be working at full capacity. Collagen production is a complex process that requires a multitude of nutrients. From absorption and assimilation to cross-linking of proteins, your body requires specific vitamins, minerals, and cofactors.
That's why consuming a diet rich in a diverse array of whole foods can help not only with collagen production but with every biochemical pathway in your body.
There are a handful of nutrients, in particular, that can assist with collagen production that you may want to add to your supplement or diet regimen. These nutrients work synergistically in your body to up-regulate the process of collagen synthesis and help to keep your collagen stores strong and healthy.
Vitamin C is an antioxidant vitamin that also plays a role in the production of proteins and neurotransmitters.*
Among the nutrients needed for collagen synthesis, vitamin C may be considered one of the most vital. This is due to its role in converting a specific amino acid, proline, into a collagen-building compound.
The structure of collagen comes primarily from three amino acids: glycine, proline, and hydroxyproline. Hydroxyproline is synthesized from proline, and this process requires vitamin C.* Without enough vitamin C and the subsequent hydroxyproline synthesis, your body's ability to produce collagen will decline.
This is seen in the most drastic form in those with scurvy, where their connective tissue is so weak that they experience loose gum, poor wound healing, and muscle weakness.
Hydroxyproline is crucial to the structure of collagen, and without it the helix of amino acids can degrade at room temperature.*
What's more, vitamin C also promotes collagen gene expression. Gene expression is essential to the synthesis of collagen, as this is the process that directs the production of proteins from your DNA. In other words, vitamin C "turns on" your cell's ability to produce collagen.*
You can find vitamin C naturally in a variety of fruits and vegetables. Some examples of specific foods that are particular rich sources of vitamin C including citrus fruits (oranges, grapefruits, tangerines, etc), red bell peppers, tomatoes, strawberries, and broccoli.*
Zinc is a mineral that's best known for its role in immunity. It plays a crucial role in the activity of over 100 enzymes and supports protein production, DNA synthesis, and cell division.*
In regards to collagen production, zinc acts as a cofactor for proteins that are needed for collagen synthesis. A cofactor is a compound that is required for the activity of an enzyme. It can also be considered a catalyst, which is a compound that increases the rate of a chemical reaction.*
By acting as a cofactor, zinc helps to upregulate the protein production pathway that your body needs to make collagen.
In addition, zinc plays a role in the activity of an enzyme called collagenase. Collagenase helps your body break down or turn over old or injured tissues to make way for healthy collagen production. Animal research shows that zinc deficiency can lead to a reduction in collagenase activity by up to 80%.*
Therefore, maintaining sufficient zinc levels in your body is crucial not only to collagen production but also to the maintenance and turnover of your existing collagen.
If you’re looking for zinc from food sources, nothing beats oysters. However, you can also find zinc lobster, beef, crab, pork, beans, and pumpkin seeds.*
Vitamin A is involved in vision, reproduction, immune function, and cellular communication. One of the most well-known functions of vitamin A is in the support of skin tissue.*
A specific form of vitamin A, called retinoids, are particularly beneficial for skin health and are often used in anti-aging beauty products. Retinoids can help to protect your collagen from breakdown and enhance the production of new collagen proteins. In part, this may be due to vitamins As the ability to induce angiogenesis -- the production of new blood vessels.
Increasing blood flow to any area of the body will help bring more nourishment to the tissues there. Therefore, vitamin A may enhance collagen production by increasing the flow of nutrients to the tissue.*
Another way vitamin A supports collagen production is through its inhibition of Matrix metalloproteinases (MMPs). MMPs degrade the proteins in your extracellular matrix (ECM), which is the scaffolding that provides structure in all the tissues and organs in your body.
The primary protein that makes up your ECM is collagen. Research shows that vitamin A can inhibit the activity of MMPs while simultaneously stimulating collagen production.*
Some of the best sources of vitamin A include cod liver oil, beef, sweet potato, spinach, and carrots. You can also find significant amounts of this vitamin in eggs, milk, red peppers, apricots, and salmon.*
Copper is a mineral that’s involved in a wide range of functions in your body due to its role as a cofactor for enzymes. Energy production, iron metabolism, connective tissue production, and neurotransmitter synthesis are just a few of the vital activities that involve copper.*
Copper plays an essential role in collagen structure through its involvement in the activity of an enzyme called lysyl oxidase. Lysyl oxidase creates structure in tissues by assisting in the process of cross-linking.
Acting as a cofactor for this enzyme, copper is a necessary component for the activation of lysyl oxidase. When lysyl oxidase is activated, it cross-links collagen with other supportive tissues and creates the scaffolding surrounding your organs. Research shows that in the presence of a copper deficiency, this enzyme fails to carry out its functions.*
In addition, copper is another nutrient that can promote angiogenesis (blood vessel formation), thereby increasing the flow of nutrients to connective tissues. This may be a second way in which copper promotes the synthesis of collagen.*
Copper can be found in trace amounts in a range of foods. Some of the best food sources of copper include beef, oysters, chocolate, mushrooms, cashews, sunflower seeds, tofu, chickpeas, millet, and salmon.*
Manganese is an essential trace mineral involved in the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a critical role in bone formation, immunity, reproduction, and free radical scavenging.*
Manganese plays a role in collagen production through its involvement in the activity of the enzyme prolidase. Prolidase is required for the liberation of the amino acid proline from larger molecules. As mentioned above, proline and hydroxyproline are two of the amino acids that play a crucial role in the structure of collagen.
You can think of prolidase like a pair of scissors that goes around snipping off proline molecules from larger proteins to make them available for collagen synthesis.*
Manganese comes into the picture because it’s required for the activation of prolidase. In fact, there’s a genetic disorder known as prolidase deficiency (PD) in which abnormal manganese metabolism causes disturbances to this enzyme. People with PD experience issues like skin lesions and impaired wound healing due to the downstream inhibition of collagen production.*
One of the best sources of manganese is mussels. If you aren’t into shellfish, however, hazelnuts, pecans, brown rice, spinach, pineapple, and oatmeal also provide great sources of this nutrient.*
Supplementing with collagen is a fantastic way to support the health of your connective tissue. Everything from skin health to gut health relies on collagen for proper function and maintenance.
If, however, you lack one or more of the nutrients that your body needs to keep your collagen production healthy, then you may only be getting a fraction of the benefits that collagen has to offer.
This is why supplementing with a single nutrient is rarely the answer to your health goals. Along with a varied diet rich in whole foods, focusing on targeted nutrients to support collagen production can take your supplement regimen to the next level.
References:
Song, Wenkui, et al. "Identification and Structure–Activity Relationship of Intestinal Epithelial Barrier Function Protective Collagen Peptides from Alaska Pollock Skin." Marine drugs 17.8 (2019): 450
Bolke, Liane, et al. "A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study." Nutrients 11.10 (2019): 2494.
Clark, Kristine L., et al. "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Current medical research and opinion 24.5 (2008): 1485-1496.
https://www.sciencedirect.com/topics/neuroscience/hydroxyproline
Pullar, Juliet M., Anitra C. Carr, and Margreet Vissers. "The roles of vitamin C in skin health." Nutrients 9.8 (2017): 866.
Seo, Hyun-Ju, et al. "Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells." Nutrition research and practice 4.5 (2010): 356-361.
Starcher, Barry C., Charles H. Hill, and Judy G. Madaras. "Effect of zinc deficiency on bone collagenase and collagen turnover." The Journal of Nutrition 110.10 (1980): 2095-2102.
https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Mukherjee, Siddharth, et al. "Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety." Clinical interventions in aging 1.4 (2006): 327.
Varani, James, et al. "Vitamin a antagonizes decreased cell growth and elevated collagen-degrading matrix metalloproteinases and stimulates collagen accumulation in naturally aged human skin1." Journal of Investigative Dermatology 114.3 (2000): 480-486.
Harris, Edward D., et al. "Copper and the synthesis of elastin and collagen." Ciba Foundation Symposium. Vol. 79. 1980.
Gérard, Catherine, et al. "The stimulation of angiogenesis and collagen deposition by copper." Biomaterials 31.5 (2010): 824-831.
https://ods.od.nih.gov/factsheets/manganese-HealthProfessional/
Muszyńska, Anna, Jerzy Pałka, and Ewa Gorodkiewicz. "The mechanism of daunorubicin-induced inhibition of prolidase activity in human skin fibroblasts and its implication to impaired collagen biosynthesis." Experimental and Toxicologic Pathology 52.2 (2000): 149-155.
Larreque, M., et al. "Prolidase and manganese deficiency. Apropos of a case: diagnosis and treatment." Annales de dermatologie et de venereologie. Vol. 109. No. 8. 1982.
Pałka, J. A. "The role of prolidase as an enzyme participating in the metabolism of collagen." Roczniki Akademii Medycznej w Bialymstoku (1995) 41.2 (1996): 149-160.