Fighting Disease With The Amazing Power Of Food

Can’t Sleep? Check Your Diet!

Inadequate and poor quality sleep can contribute to the development of chronic disorders such as hypertension, diabetes, and cardiovascular disease. What we need is sufficient and uninterrupted time in slow-wave sleep (SWS) and rapid eye movement sleep (REM). During slow-wave sleep there is an extra boost in growth hormone. This valuable hormone improves the ability of your cells to make proteins, enzymes, and antibodies. The results? Better repair in muscle and joints, a brighter mind, improved digestion, a more effective immune system. Both REM and SWS help to consolidate memory. What we eat impacts the quality of our sleep.
Check Your Carbs
Sugar hurts the quality of your sleep. Greater sugar intake is associated with more arousals from sleep (sleep fragmentation). Eating less fiber, more saturated fat, and more sugar has been linked to lighter, less restorative, and more disrupted sleep. A higher percentage of energy from saturated fat predicted less slow wave sleep. In contrast, greater fiber intake predicted more time spent in the stage of deep, slow wave sleep. 1

Another study linked consumption of high fiber foods to more slow-wave sleep and less time spent in shallow sleep. The same study showed that a greater intake of calories from saturated fat was associated with less time spent in slow-wave sleep. Additionally, greater sugar and non-sugar refined carbohydrate intakes were associated with more wake bouts during the sleep episode. These associations in this study also indicate that higher saturated fat and lower fiber intakes may produce less SWS, more nighttime arousals, and a reduction in overall sleep quality. 2

A Japanese study found that poor sleepers with the highest carbohydrate intake consumed more confectionary and noodles than rice compared to good sleepers with a similarly high carbohydrate intake. The same study showed consumption of vegetables and fish was linked to better sleep. 3

1. Amer Acad of Sleep Medicine. Studies show that sleep fragmentation significantly increases the risk of coronary artery disease even after other possible confounding factors are adjusted. European Society of Cardiology

2. St-Onge, MP. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. Am J Clin Nutr 2011; 94:410–6

3. Katagiri R.Low intake of vegetables, high intake of confectionary, and unhealthy eating habits are associated with poor sleep quality among middle-aged female Japanese workers. J Occup Health. 2014;56:359–68

Health is wealth…❤️

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Dr. Marcell Vollmer on LinkedIn: #sundaythoughts #sustainability #esg #sdgs #food #foodtech #health… | 45 comments How many animals 🐓 🐄 🦞 🐟 human kind eats every year 🌎 … | 45 comments on LinkedIn

In the midst of prosperity lurks danger. Throughout the ages, riches and honor have ever been attended with peril to humility and spirituality. It is not the empty cup that we have difficulty in carrying; it is the cup full to the brim that must be carefully balanced. Affliction and adversity may cause sorrow, but it is prosperity that is most dangerous to spiritual life.

The number one thing that causes INFLAMMATION in your body is SUGAR. We eat a tone of it. Sugar is in everything from cereal, to soy sauce, to ketchup, it’s everywhere. Consuming high level of sugar will cause inflammation within our body which will actually manifest itself in different ways. A lot of the health situations that we see on an everyday basis in our society are connected to sugar. Why? Because they are connected to inflammation. Anywhere from brain fog, to anxiety, to depression, to diabetes, and cancer, it all has to do with inflammation within our bodies specially our cells. So if we want to reduce inflammation, to get back that strength, energy and vitality back into our life, cut out the sugar and I promise you, you’ll never regret it.

Six Weight Loss Tips: What Your Doctor Probably Won’t Tell You

Go Green!

A whole food, fiber-rich, plant-based diet achieves greater weight loss compared with other dietary interventions that do not restrict calories or mandate exercise.

In a study from New Zealand, researchers studied overweight participants randomized to receive either standard medical care or semiweekly classes offering advice and encouragement to eat a low-fat diet centered around fruits, vegetables, whole grains, and legumes—empowerment with knowledge. Participants did not have meals provided. There was no significant change in body weight in the control group. Still, the plant-based group lost an average of 19 pounds by the end of the 3-month study despite freely eating all the healthy foods they wanted without restrictions on portion sizes…

Although the study concluded at the end of three months, the researchers decided to check on their progress later. Get this! The plant-based group had left the 3-month study 19 pounds lighter, but at six months were down about 27 lbs. Plus, many of them were able to discontinue their medicine.

Cultivate a Regular Schedule

Your metabolism works better when it is in synch with your body clocks. Disturbed circadian rhythms may encourage obesity and discourage appropriate weight loss. Light and dark signals control these circadian rhythms. Circadian rhythms help to influence compounds from your gut bacteria. These biorhythms affect your liver’s metabolism and how your body stores fat. Friendly gut flora or bacteria increase production of energy from the food. In contrast, unfriendly gut bacteria cause subclinical inflammation seen in metabolic disorders such as obesity and diabetes. Upset body clocks also increase the risk for complications that result from obesity, diabetes, and cardiovascular disease.

Feed Your Friendly Gut Bacteria

A diet of processed foods reduces the biodiversity of beneficial bacteria populating the gut. While the excess calories consumed are a direct cause of the fat accumulation, low-grade inflammation due to an altered distribution of gut bacteria may also be involved. A low fiber diet fuels inflammation in the intestines, decreases gut health, and promotes weight gain. Diet is not the only factor that determines gut health! A regular schedule, exercise, controlled meal frequency, and sufficient sleep are essential for optimal gut health!

Limit Intake of Fatty Foods

While we do need to eat good fats from nuts, seeds, and avocados, a high fat diet changes the circuitry of the brain in such a way as to render appetite control more difficult. Fatty foods, especially the unhealthy saturated fatty acids, cause inflammation in the brain regions responsible for eating behavior. Twenty minutes after a meal, gut microbes produce proteins that can suppress food intake in animals. Consuming a high-fat diet changes the shift of gut bacteria in such a way that it could reduce the brain’s ability to control eating. Additionally, a high-fat diet upsets the body clocks involved in appetite regulation.
Eating a sufficient amount of healthful fats increases satiety and provides essential fatty acids that our bodies do not make.

When You Eat May Be As Important As What You Eat

Our metabolism naturally slows down at night. A study compared individuals who ate their lunch before 3 pm with those who ate lunch after 3 pm. Those who ate late lunch lost less weight and lost it more slowly than those who ate before 3 pm, even though their caloric intake and physical activities were similar. Eating late at night decreases your ability to burn fat in contrast to eating a good breakfast. Eating breakfast and lunch and fasting for 14 hours during the evening and night produce significant weight loss.

Eat Oatmeal or Cooked Whole Grains, Not Ready-To-Eat Cereals (RTECs)

A study, contrasting an oatmeal breakfast to RTECs, found that consuming the oatmeal breakfast resulted in a greater increase in perception of fullness and a greater decrease in perception of hunger and desire to eat in the 4-hour period after breakfast when compared to consuming the RTEC breakfast.

Conclusion:
Proper diet and sufficient exercise are important to successful weight management or loss.

Six Weight Loss Tips: What Your Doctor Probably Won’t Tell You

1. Go Green!

A whole food, fiber-rich, plant-based diet achieves greater weight loss compared with other dietary interventions that do not restrict calories or mandate exercise.

In a study from New Zealand, researchers studied overweight participants randomized to receive either standard medical care or semiweekly classes offering advice and encouragement to eat a low-fat diet centered around fruits, vegetables, whole grains, and legumes—empowerment with knowledge. Participants did not have meals provided. There was no significant change in body weight in the control group. Still, the plant-based group lost an average of 19 pounds by the end of the 3-month study despite freely eating all the healthy foods they wanted without restrictions on portion sizes…

Although the study concluded at the end of three months, the researchers decided to check on their progress later. Get this! The plant-based group had left the 3-month study 19 pounds lighter, but at six months were down about 27 lbs. Plus, many of them were able to discontinue their medicine.

2. Cultivate a Regular Schedule

Your metabolism works better when it is in synch with your body clocks. Disturbed circadian rhythms may encourage obesity and discourage appropriate weight loss. Light and dark signals control these circadian rhythms. Circadian rhythms help to influence compounds from your gut bacteria. These biorhythms affect your liver’s metabolism and how your body stores fat. Friendly gut flora or bacteria increase production of energy from the food. In contrast, unfriendly gut bacteria cause subclinical inflammation seen in metabolic disorders such as obesity and diabetes. Upset body clocks also increase the risk for complications that result from obesity, diabetes, and cardiovascular disease.

3. Feed Your Friendly Gut Bacteria

A diet of processed foods reduces the biodiversity of beneficial bacteria populating the gut. While the excess calories consumed are a direct cause of the fat accumulation, low-grade inflammation due to an altered distribution of gut bacteria may also be involved. A low fiber diet fuels inflammation in the intestines, decreases gut health, and promotes weight gain. Diet is not the only factor that determines gut health! A regular schedule, exercise, controlled meal frequency, and sufficient sleep are essential for optimal gut health!

4. Limit Intake of Fatty Foods

While we do need to eat good fats from nuts, seeds, and avocados, a high fat diet changes the circuitry of the brain in such a way as to render appetite control more difficult. Fatty foods, especially the unhealthy saturated fatty acids, cause inflammation in the brain regions responsible for eating behavior. Twenty minutes after a meal, gut microbes produce proteins that can suppress food intake in animals. Consuming a high-fat diet changes the shift of gut bacteria in such a way that it could reduce the brain’s ability to control eating. Additionally, a high-fat diet upsets the body clocks involved in appetite regulation.
Eating a sufficient amount of healthful fats increases satiety and provides essential fatty acids that our bodies do not make.

5. When You Eat May Be As Important As What You Eat

Our metabolism naturally slows down at night. A study compared individuals who ate their lunch before 3 pm with those who ate lunch after 3 pm. Those who ate late lunch lost less weight and lost it more slowly than those who ate before 3 pm, even though their caloric intake and physical activities were similar. Eating late at night decreases your ability to burn fat in contrast to eating a good breakfast. Eating breakfast and lunch and fasting for 14 hours during the evening and night produce significant weight loss.

6. Eat Oatmeal or Cooked Whole Grains, Not Ready-To-Eat Cereals (RTECs)

A study, contrasting an oatmeal breakfast to RTECs, found that consuming the oatmeal breakfast resulted in a greater increase in perception of fullness and a greater decrease in perception of hunger and desire to eat in the 4-hour period after breakfast when compared to consuming the RTEC breakfast.

Conclusion:
Proper diet and sufficient exercise are important to successful weight management or loss.

Walnuts
This little nut that looks a lot like a miniature brain contains a powerhouse of important nutrients for optimal health in just a one-ounce handful.

An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – most ALA of any other tree nut.
4g of protein
2g of fiber
A good source of magnesium (45mg)
Walnuts are a versatile nut with a flavor profile that pairs beautifully with a variety of seasonal foods. They can be included in meals any time of year, whatever the season.

For more than 25 years, the California walnut commission has supported scientific research on consumption of walnuts and a variety of health outcomes.

Heart Health—Since 1992, published research has been investigating how eating walnuts affects various heart health biomarkers and risk markers. The subsequent evidence resulted in the U.S. Food and Drug Administration’s approval of one of the first qualified health claims for a whole food in March 2004: “Supportive, but not conclusive, research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”

Scientific evidence suggests that including walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.

Recipe – Walnut Spread
(A Steps to Life camp meeting favorite)
Ingredients Part 1
1 cup walnuts, finely chopped

1 cup water

6 oz. tomato paste

2 Tbsp. onion powder

1 tsp. garlic powder

1 tsp. salt

½ tsp. cumin

Blend together.

Ingredients Part 2
Add

2 cups breadcrumbs

¼ cup green onions, chopped

¼ cup black olives, sliced

¼ cup celery, chopped (optional)

Mix well.