Eat, drink, and be merry—and still feel good on January 1? If you make it a priority, you can enjoy the holidays without sabotaging your health and waistline. All you need are some realistic goals, thoughtful planning, and smart choices. Check out these 10 tips for healthy holiday eating to be ready for an energetic 2019.
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You can’t beat the “meal in a cup” convenience of a smoothie or shake. A smoothie or a shake also provides built-in portion control, which can be so helpful. However, whether it’s Instagram-ready or a basic powder-water combo, your beverage should do more than just fill you up on the way out the door. So check out these seven smoothie upgrades—and become a shake master in the process.
![]() About Maribeth EvezichMaribeth Evezich, MS, RD is a functional nutrition and therapeutic lifestyle consultant. Maribeth is also a graduate of Bastyr University and the Natural Gourmet Institute. Whether she is in her kitchen experimenting, at her computer researching, or behind the lens of her camera, she is on a mission to inspire others to love whole foods. as much as she does. She lives in Seattle and is the founder of Lifestyle Medicine Consulting, LLC and the culinary nutrition blog, Whole Foods Explorer. Maribeth Evezich is a paid consultant and guest writer for Metagenics. The holidays involve taking time off work, travelling to see family, and picking out thoughtful gifts. For many, the final months of the year also require careful planning to stay in shape. According to a number of studies, including research from The New England Journal of Medicine, the average person gains one to two pounds between Thanksgiving and New Year’s Day.1 Fortunately, awareness and creativity will help you keep the momentum going on your fitness regimen. Consider the following workout tips to stay in shape over the holidays. 1: Make the airport your personal gym.Occupy your time at the airport by taking a long walk through the terminal. Use your phone to keep track of your steps—the ground you can cover may surprise you! Engaging in light activity even for five minutes helps to increase your blood flow and heart rate, so make use of long wait times at the airport by pacing around at the gate. You can log thousands of steps before you board your plane. Celebrate the holidays in style by keeping active amid the chaos of air travel. 2: Stretch in your seat on the plane or in the car.Research reveals that you burn up to 30% more calories standing up than when you’re seated.2 If you’ve booked a long flight for the holidays, you probably know that getting up to stretch your legs isn’t always feasible. (The same goes for driving. While you should plan to stop at a gas station and get your blood flowing every few hours, extenuating circumstances—say, an impending December blizzard—might make this difficult.) However, you can still stretch during transit. Does this sound counter intuitive? It’s actually quite simple. If you are seated in a small space, there are plenty of ways you can work your muscles. Consider the following exercises:
Go into this knowing that parking far is your choice. Those extra steps will add up, and the fresh air will do you good. Another benefit of parking far from the entrance is that you will no longer need to stress about snagging the perfect space. 4: Take advantage of slow times at the office.If your workload is lighter during the holidays, enjoy your downtime at the office. Step outside every few hours to stretch your legs and recharge. Go for a long walk during your lunch break. You could even encourage your colleagues to bundle up and join you for a walking meeting. This time of year is ideal for building healthy habits on the job. 5: Register for a holiday race.From Turkey Trots to Reindeer Runs, there is no shortage of 5 km and 10 km races around the holidays. Take your workout routine to the next level by registering for your local Jingle Bell Jog. There’s no need to fret if you’re not in running shape—many people sign up for these events with the aim of simply getting in the holiday spirit, and they still manage to break a sweat by walking the course. These tips will help you maintain a workout routine during the holidays. In addition to working out regularly, make sure to relax and get enough sleep during this busy time of year. References:
You try to eat well to feel good and stay healthy. While it’s optimal to get your nutritional needs from the foods you eat, it’s not always possible. There is conflicting information out there on the benefits of supplements, but the Dietary Guidelines for Americans 2015-20201 say that supplements may be useful for providing the nutrients you may be lacking from diet alone. Still on the fence? Consider these top five reasons to add a multivitamin to your daily regimen.
Ready to add a daily multivitamin to your diet? Be sure to check with your healthcare practitioner to see if he or she has a recommendation and to ensure that any medications you’re currently on won’t interfere with their effectiveness. †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.References:
According to data from a recent study published in the Journal of the American Medical Association (JAMA), the more plant protein consumed, the lower your risk for mortality.1 This remains true even for those with unhealthy lifestyle habits, such as heavy drinking, obesity, physical inactivity, or smoking. The study takeaway? Look for ways to reduce the number of calories you consume daily from red meat and eggs. Substituting just 3% of daily calories derived from these animal proteins with plant protein was found to be associated with a 10% lower risk of death. How does this translate to our forks? Very easily! No major dietary overhauls are required to gain these life-extending benefits. For example, if you consume 2,000 calories daily, you would only need to swap out 60 calories. That’s just 15 grams of protein each day. We’ve put together some delicious examples of plant protein meals. Plant Protein Swaps: Breakfast
Make it spicy—every day! According to a recent study published in the British Medical Journal (BMJ), spicy food could help you to live longer.2 A seven-year Chinese health study examined spicy food intake of over 20,000 lives and revealed a reduced risk of total mortality, as well as death due to cancer, ischemic heart diseases, and respiratory diseases (independent of other risk factors). Compared with eating spicy food less than once a week, eating it once or twice a week resulted in a 10% reduced overall risk for death. But eating spicy food six to seven times a week reduced the risk by 14%.
Nowadays, detoxing is on everyone’s mind, especially when living in increasingly toxic environments and experiencing negative health effects. If you think that a detox might be right for you, there’s a way to do it right and ensure you are safely achieving the results you are looking for. Here are three easy tips to keep in mind to make the most out of your detox:
In summary, if you feel tempted to try out the latest detox program, keep this checklist in mind. It’s designed to help you know how often to do a detox, the importance of targeted nutrients, and, most of all, how to ensure your chosen detox is safe and based on good science. Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. Lamb JJ, Konda VR, Quig DW, Desai A, Minich DM, Bouillon L, Chang JL, Hsi A, Lerman RH, Kornberg J, Bland JS, Tripp ML. Altern Ther Health Med. 2011 Mar-Apr;17(2):36-44. Bland JS, Barrager E, Reedy RG, Bland K. Altern Ther Health Med. 1995 Nov 1;1(5):62-71. If you have ever walked down a grocery or health food store aisle containing protein powders, you’ve likely found that the sheer volume and varieties of protein supplements can be overwhelming and confusing. How do you choose the right supplement? How much should you consume? Will you be able to absorb and tolerate it properly? Let’s take a closer look at the importance and requirements of protein and best available sources of protein supplements. How Much Do You Need? Proteins are the building blocks of life. They are a class of molecules that are a key structural component of all cells in the body. Protein is needed for growth and repair of the body and maintenance of good health. Additionally, protein is required for energy metabolism, muscle synthesis, cell signalling, immune responses, and enzymatic reactions. The amount of protein we need is varied and changes throughout our lifetime. The Recommended Dietary Allowance (RDA) for protein is 0.8g/kg of body weight per day for healthy individuals aged 19 and older.1,2 This equates to approximately 55g of protein per day for a person weighing 150 pounds. This is the minimum amount needed to maintain nitrogen balance and prevent protein deficiency.1,2 But recent research indicates that the RDA requirements are not adequate to maintain optimal health, and in fact more protein is needed for women who are pregnant or lactating, older individuals, active people, and athletes.3-5 Animal vs. Plant-Derived Protein is available in a variety of dietary sources. These include foods of both animal and plant origin. Both animal and plant-derived proteins are made up of 20 amino acids.1 Nine of these are not synthesised by humans and are considered essential.1 Therefore, these essential amino acids have to be obtained from the diet. Proteins from animal sources (eggs, dairy, meat, and poultry) are considered high biological value protein because they contain all nine essential amino acids. Plant-derived proteins (from legumes, nuts, seeds, etc.), on the other hand, typically lack one or more of the essential amino acids and are considered a lower biological value protein. But when these proteins are combined (e.g.: rice and beans), not only do they provide a complete source of protein, but they also offer a protein profile that is lower in saturated fats and cholesterol. What Is a PDCASS Score? Powder supplements offer an easy, convenient, and reliable source of high-quality protein. The most common sources of protein supplements include whey and casein (animal-derived) and soy and pea/rice blend (plant-derived). Depending on the source and purification methods used to manufacture the supplements, a consumer may or may not obtain a high-quality product. The quality and digestibility of a protein is vital considering the nutritional benefits it can provide. It is very important to determine this since the quality of the protein refers to the availability of amino acids that it supplies, whereas the digestibility considers how the protein is best utilised in the body. Therefore, in 1989, the Food and Agriculture Organisation (FAO) along with the World Health Organisation (WHO) in a joint statement recommended utilising the protein digestibility corrected amino acid score (PDCAAS) to determine the quality and digestibility of a protein.6 Anti nutritional factors such as trypsin inhibitors, lectins, and tannins may be present in some protein sources, such as soybean meal, peas, etc., and may cause reduced protein hydrolysis and amino acid absorption.⁶ These factors may be compounded by age, since the ability of the gut to adapt to environmental and dietary insults reduces as we age.6 The PDCAAS score for whey protein is the highest at 1.0 compared to other common protein sources, due to their high content of essential and branched chain amino acids.7 Soy protein isolate is also considered a high-quality protein source (containing all nine essential amino acids) and contains a PDCAAS score of 1.0.7 Pea protein concentrate has a PDCAAS score of 0.89 because it contains lower levels of the sulfur-containing amino acids cysteine and methionine.7 Whey proteins one of the most widely used protein sources for supplementation. Whey protein contains a high amount of the amino acid cysteine. Cysteine has been shown to enhance glutathione levels and has strong antioxidant properties that are capable of helping to prevent damage to important cellular components in the body.6 It also contains a high concentration of branched chain amino acids (BCAA). BCAAs are important for their role in the prevention of muscle breakdown during exercise and tissue maintenance.6 There are different forms of whey protein: Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI). WPC is about 80% protein and is created by removing water, lactose, and some minerals. WPI on the other hand contain protein concentrations of 90% or higher since there is significant removal of fat and lactose making it the purest form of protein.6 Unfortunately, the manufacturing process often leads to some proteins breaking down and becoming denatured, reducing the effectiveness of the protein.6 Therefore, even though WPI contains higher protein concentrations than WPC, whey protein concentrate contains more biologically active components. People who are lactose intolerant are able to utilise WPI more readily without experiencing many negative side effects. Both WPC and WPI can be further hydrolysed. Protein hydrolysates contain di- and tripeptides and therefore can be easily absorbed. Soy protein contains beneficial phytonutrients such as phytosterols, saponins, and isoflavones. These nutrients have been associated with positive cardiovascular benefits, menopausal symptoms, and osteoporosis.6 Soy protein can also be found in various forms: soy protein concentrate and soy protein isolate. Concentrates have some fat and carbohydrate removed, providing about 70% protein content.6 They have a high digestibility and are usually found in nutrition bars, cereals, and yogurts. Isolates are further refined, lacking dietary fibre but provide 90% protein content.6 They are easily digestible and can be found in protein supplements and infant formulas. Pea/rice protein blend is recommended if you have a milk protein allergy/sensitivity, are avoiding soy products, or consume a vegetarian diet. Including a pea/rice blend protein powder is an alternative to whey protein, has a high PDCAAS score, and provides all nine essential amino acids. Pea protein also contains a variety of phytonutrients such as polyphenolics, which may have antioxidant activity; saponins; and galactose oligosaccharides, which may demonstrate beneficial prebiotic effects in the large intestine.8 Getting Started Whether you are using these supplements as a meal enhancer, snack, or a post workout drink, adding a high-quality protein supplement will help meet your daily protein needs. Metagenics provides a variety of protein options; work with your healthcare provider to figure out the amount and type of protein you need for optimal health. About Nilima Desai MPH, RD, Metagenics Manager, & Medical Marketing Nilima Desai is a Registered Dietitian who received her undergraduate degree from California State University Long Beach in Nutrition and Dietetics and her Master’s in Public Health Nutrition from Loma Linda University. She has over 14 years of experience providing medical nutrition therapy in diabetes, renal disease, weight management, and vegetarian nutrition. She also served on the board of the Renal Practice Group of the Academy of Nutrition and Dietetics from 2012-2016 as the Membership Chair. Her passion about living and teaching a healthy lifestyle led her to collaborate with a nephrologist on creating the Pocket Dietitian app, which offers the user personalized, easy-to-use dietary prescription on conditions such as diabetes, hypertension, renal disease, weight management, etc. In her free time she runs half marathons and shuttles her two kids to their activities. We reached out to Metagenics Senior Manager of Medical Information Mark Kaye to answer frequently received questions on supplement delivery formats, like capsules, tablets, and powders. Are capsules better than tablets? It’s an interesting question—and the answer may surprise many people. Capsules are not better than properly made tablets. In fact, capsules are simply an alternate delivery form. Often the choice is based on the ingredients in the supplement. How do you decide which ingredient combination goes into a tablet or capsule? There are a number of factors that would be considered when choosing whether to develop as a tablet or capsule. One example is odorous ingredients. For these, where the odor may be objectionable, capsules definitely provide a benefit. Another example is nutrients that may absorb moisture from the air. For these capsules also may be preferential. Serving size also plays a role. Since most capsules hold less total nutrient volume as compared to a similar size tablet, the use of capsules may increase the number of pills taken daily to achieve desired nutrient intake. Lastly, consumer preference. Where possible, a manufacturer may offer the same supplement in both capsule and tablet delivery. Metagenics offers our Cal Apatite® Bone Builder® supplements as tablets, capsule, and chewable. The OmegaGenics supplements as gelatin softgels, vegetarian softgels, chewable softgels, and liquid forms. (Primary differences are by intended consumer. A preference for children may be chewable softgel or liquid.) But tablets have to be broken down first. With capsules, aren’t the ingredients immediately available? Both tablets and capsules have to be broken down (dissolved/disintegrated) prior to the ingredients’ being available to the body. Modern tablets are actually made very similarly to veggie caps, being made from plant fiber. Both veggie caps and modern plant-fiber-based tablets share very similar digestive characteristics, with no superiority in disintegration or bioavailability. What about those with poor digestion? Are capsules better since they are not compressed? As plant fiber is water soluble, there is no requirement for digestive support (stomach acid or similar) to disintegrate a modern plant-fiber-based tablet. A number of years ago Metagenics did an internal study, which showed the modern, plant-fiber-based, water-soluble tablet is readily dissolved in the digestive system. As to compression, recall what a vegetarian capsule is: compressed plant-fiber, just like its modern tablet counterpart. I’m worried about lubricants and fillers. Are there any benefits using capsules vs. tablets? Lubricants are important in both capsules and tablets. The purpose is to ensure that that the nutrients specified on the label are found in the supplement at the level specified. Lubricants are added in very small quantities to reduce friction and powder adhesion during tablet or capsule manufacture. The question is, if these important lubricants are not used, how does the manufacturer prove the nutrients, some at microgram levels, are each present to label claim? Stearic acid and magnesium stearate are neutral saturated fats that are used quite sparingly as lubricants. Stearic acid is one of the most common dietary fats consumed in healthy diets—found in olive oil as example— and is metabolized by the body to oleic acid (the same monounsaturate as found in olive oil). Magnesium stearate is simply the essential mineral magnesium attached to one of the most commonly consumed dietary fats. As to these lubricants “coating” the nutrients so that they are not absorbed, since stearic acid is so common in the diet, does anyone suggest that this common fat—or any fat—“coats” the nutrients in food so they are not absorbed? Not likely. There is much misinformation regarding stearic acid/magnesium stearate, but these are the simple facts. How about fillers? Quality manufacturing uses no “fillers.” Each and every ingredient—whether in a tablet or capsule—serves an important purpose. Some refer to plant fiber used in tablet manufacture as a filler. If that is the case, what is a veggie cap, as it is the same plant fiber that is used as the capsule. In both cases these plant fibers are not active nutrients but are important in delivering those nutrients to the consumer. Lastly, to capsules, all will require some nonactive ingredient to fill space, as capsules come in only in a few standard sizes. Is there a psychology at work with patients’ perception of pills? There were two interesting papers, one published in 1982 the other in 1996. The discovery was, in essence, the psychology underlying consumer perception to pills. The result was that patients taking the exact same medication responded better to capsules—the larger the capsule the better—and to color—certain colors were reported to produce a more favorable response. At Metagenics, our focus is not the psychology of pill manufacture but the clinical results obtained from their use. Whether tablet, capsule, chewable, NutraGems®, softgel, powder, or liquid, are all effective means of providing nutritional support to patients. Metagenics offers multiple delivery forms as well as a variety of flavors to maximize clinical efficacy and patient compliance. About Mark Kaye Mark A. Kaye DC, Senior Manager, Medical Information, Medical Affairs: Dr. Kaye started with Metagenics in June of 1995 and has been leading seminars, speaking internationally, writing, and supporting practitioners through programs including Innovative Practice Solutions (IPS) and FirstLine Therapy (FLT) ever since. Mark manages Metagenics Medical Information team, providing practitioner support for medical foods, functional foods, and dietary supplements in clinical practice. In addition, Mark supports Metagenics International Distributors in their clinical and product needs and is involved in compliance with U.S. and Canadian dietary supplement regulations. Dr. Kaye received his Doctor of Chiropractic degree from the Los Angeles College of Chiropractic and was in private practice in Southern California for approximately ten years prior to joining Metagenics. In addition to licensure in California, Dr. Kaye was licensed to practice chiropractic in Arizona and Maine. |
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. |