All posts by nutritionsocietymsu

http://draxe.com/coffee-nutrition-facts/

CoffeeBenefitsCoffee benefits infographic – Dr. Axe

How Much Coffee Is Safe — Can You Drink Too Much?

Wondering how much you need to drink to get these mentioned benefits and how much caffeine from coffee is too much?

A “moderate amount” for healthy adults maxes out at 500 milligrams of caffeine per day, which is about five cups of home-brewed regular coffee or a little more than one grande Starbucks coffee (which has about 360 milligrams).

For pregnant women, the amount is less — around 200 milligrams daily or less (but many pregnant women still prefer to have none at all). Most health experts recommend drinking between one and two cups a day ideally, which isn’t associated with negative reactions but seems to be beneficial for most people. Of course, for people with specific health conditions, much less or even none might be appropriate, but we’ll get to that later on.

******I think this article is something everyone should read and take with a grain of salt. It is one Doctors opinion, but i do believe he helps to bring a lot of the good of coffee to light. But with the amount coffee some students are drinking at MSU today, DR. Axe also beings out what happens later on in the article. Especially with Starbucks now having two locations in town i dont think ingesting to much caffeine will be that hard.  healthy adults maxes out at 500 milligrams of caffeine per day, which is about five cups of home-brewed regular coffee or a little more than one grande Starbucks coffee (which has about 360 milligrams). So 5 cups at home or 2 at starbucks which is your choice? But for us causal coffee drinkers there is a lot of benefits to drinking coffee often!

 

 

—-Max Johnston

Is it really Sugar?

Sugar is one of the most added ingredients in American diets today. I like to acknowledge this because the United States consumes more sugar on average that any other country in the world. Im not here to say all sugar is bad because being American and all, I love my sugar, but you have got to be careful which sugars you are ingesting.imrs.php.jpeg

Sugar is a terrible thing when added to our foods. I not saying avoid it completely, but regulated and monitoring what types of sugar you put into your body is helpful. Its funny to think that Americans love sugar so much, we tried to make synthetic types of sugar like aspartame, neotame, saccharin,and sucralose for example. These fake sugars can have some health affects and shouldn’t be consumed in my opinion. here are some facts

Aspartame – used in more than 6000 products frozen desserts, gelatins, puddings, fillings, confections, chewing gum, carbonated or powdered soft drinks, tabletop sweeteners or yogurt

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– Experiments conducted on rats have already shown that it is capable of  facilitating cancer in numerous body regions,

– reports from the FDA show it accounts for more than 75% of adverse food additive reactions. These symptoms can include nausea, headaches/migraines, dizziness, vertigo, memory loss, depression, numbness, fatigue, loss of taste, slurred speech, depression, and insomnia to name a few. This food additive has been reported by 90 other countries to have similar side effects.

“Claims have been made that aspartame is related to health effects ranging from mild problems such as headache, dizziness, digestive symptoms, and changes in mood, to more serious health issues such as Alzheimer disease, birth defects, diabetes, Gulf War syndrome, attention deficit disorders, Parkinson disease, lupus, …” – American Cancer Society

If this is being reported,and from personal experience with adverse effects of aspartame, why is this synthetic sugar still being added?

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James Gibbons

Morels: Montana’s Spring Treat

morel

Morel mushrooms, or Morchella, are a family of edible mushrooms that make their appearance during ideal spring conditions. Luckily for Montanans, the morel mushroom grows superbly in the unique springtime weather found in this mountainous state. Morels are known for their nutty, and slightly hickory flavor as well as their unique appearance and texture. Since these mushrooms have such a unique flavor, not only are they highly prized in cooking, chefs will pay large amounts of money for the morel, sometimes up to $500/ lb dried!

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While there is obvious personal benefit to spending a few hours of your spring hunting for this sought after fungi, you can also help support your local economy by selling the wild mushrooms to your local grocer. Local groceries stores in Bozeman, such as the Co-op, will purchase your fresh morels for up to $15/ lb. Now, understand there is a large difference between a pound of dried morels and a pound of fresh morels. If your local grocer dries these morels themselves after they have purchased them from you, they can be sold for a profit. So not only are you making few dollars, you are also helping your local grocer bring in money for the community and state.

Tips for Morel foraging:

Morels grow abundantly in areas where burning has occurred, this may explain their slightly smoky and nutty flavor. As Montana has seen many forest fires in recent years, this makes it a great place for the likelihood of stumbling upon a morel growth.

Morels seem to thrive in scattered light, sandy or ashy soil most commonly near dead trees such as cottonwood, elm, and oak. They also seem to grow near the edge of broken paths in dead leaf matter.

Cutting morels at their base with a sharp knife will increase the likelihood of seeing repeated growth the next season. However, this does not guarantee the mushrooms will grow back the next year. They are very tricky.

Beware of false morels! There are many pictures that can be found showing common false morels that you will find while hunting morels. Be sure to acknowledge their unique shape and visible texture.

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Other benefits of the morel mushroom:

While morel mushrooms do not pack a punch in terms of macronutrient content (only a couple grams of protein per 1 cup fresh), they make up for it with their micronutrient density. Morels contain a decent amount of Vitamin D, Iron, potassium and fiber, making them a delicious, healthy addition to meals.

Mushroom hunting doesn’t have to be a task. If you live in Bozeman, there is a high likelihood that you spend a decent amount of time outdoors. Simply looking around the next time you are hiking, fishing, riding a bike, running a trail, exploring, you are likely to stumble on a patch of morels at some point! There are a nutritious find and unique to Montana’s spring conditions.

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Supplements and Society

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Whey Protein, pre-workout, BCAA’s (Branched Chain Amino Acids), thermogenics. These are all common, and highly used supplements made by virtually every supplement company in the business now a days. Supplements have been around since the beginning of time. Man would use herbs, and animal glands as natural remedies to health problems, and secrets to gaining muscle, strength, or endurance. Supplements were not main streamed until the 1990’s however, when the government passed the DSHEA act which allowed the supplement companies to forgo FDA approval before sale. Many people are rightfully skeptical about the effects and claims of these supplements, but many of these supplements actually create a beneficial effect while working out, or trying to reach specific goals.

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Since the FDA does not regulate what supplement companies can, or cannot say on the bottles, they can make false claims as to what benefits the products will bring. One of the most notorious examples of this is any supplement with a proprietary blend. A proprietary blend is a fancy way of listing ingredients under a mask, showing the ingredients in the product, but not the quantity of these ingredients. The problem with this is that the product could claim to have all of these beneficial things in it, which may be true, but they may have less than 1 mg in the product if masked properly. Another problem with this is when taking a supplement in a pill form, it gives the manufacturer complete discretion of how much rice flour they can mix with whatever is in the pill to make more money per less amount of working ingredients in the products.

Some supplements however, are true to what they say they do, generally whey protein (and any protein for that matter) does not have a proprietary blend and only claims to help with muscle growth and recovery. These claims are true, and are backed by scientific evidence. Many credible supplement companies now-a-days have their products tested in double-blind tests to prove the effects, or non-effects, of what they are selling. Some pre-workouts forgo a proprietary blend, and tell the consumer the exact amounts of each ingredient they have in the mix. This is what you want to look for if you are trying to buy a quality pre-workout, or BCAA complex for that matter.jimstoppani-supplement-image-wantrealchangesupplementindustry

All in all, supplements are just that: supplements. Nothing can ever replace a balanced nutritional diet. Consuming only supplements, and drinking only shakes of protein will not benefit you health wise, or athletically for that matter. The balancing of a healthy diet, and the responsible use of supplements can make the athlete do better, and feel like they are doing better psychologically. I would recommend always doing your research before buying any supplements, and make sure to avoid proprietary blends. Studies that back supplements are a good way of seeing credibility, and can allow the consumer to feel confident while buying the product. In the end, Supplements are a growing party of society, and with a healthy balanced diet, they can be beneficial to the striving athlete in their quest for greatness.

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By Sean Van Horssen

Kombucha: The Future of Tea

Kombucha is the new wave of tea sweeping across America’s nutritional counterculture. However, kombucha has been a norm in Chinese culture for several centuries.  Kombucha is a tea that has been fermented with a combination of yeast and acetic acid bacteria known as “scoby”.  The scoby reacts with itself and the tea to a funky and fizzy tea that catch many people by surprise with each sip.  Some might compare the tea brew to a mixture of green or black tea and champagne. Kombucha can give you a very therapuetic feeling along with several gastrointestinal health benefits

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Scoby

.Kombucha is turns into somewhat of a super-drink containing live probiotic bacteria beneficial to the natural stomach flora, a range of B vitamins such as 1,3,6,9,and 12 as well as vitamin C, and many acids that are extremely beneficial to the human body.

There are more health benefits in kombucha than fingers on your two hands:

  • Detoxification by an acid contained in the tea that attaches itself to the toxins in the liver and eliminates them through the kidney.
  •  The large amount of organic acids and glucoronic acid gives Anti-oxidant power 
  • Cancer, the detoxifaction effects contribute to preventing cancers such as breast and pancreatic.
  • There are several Anti-microbial components that help to fend off bacteria such as E. coli and Staph infection
  • Diabetes by supporting deterence of high blood glucose levels
  • Arthritis, hyaluronic acid preserves joint elasticity
  • Cholesterol, research has provided numbers pointing towards the fact that they reduce quantities of LDL cholesterol
  • Gastric Ulcers, antioxidants and phenols help guard gastric tissues.
  • Cellular Health
  • Promotes healthy Digestion with the several probiotic qualities gained from the active fermentation
  • Stronger Immune Health, the numerous antioxidants help in supporting the immune system

You can find kombucha in almost any grocery stokombuchare nowadays as alot of America is looking more into nutrition and trying to be as healthy as they can be.  Be sure to try many flavors of kombucha as the health benefits are irrefutable.

By Calvin Burke

Cracking the Code on Egg Labels

Cage-Free, Free-Range, Pasture-Raised or Organic?

Eggs, as well as the chickens they come from, are both healthful sources of essential proteins needed for the building, maintenance and repair of your body tissues, skin, internal organs and muscles. Proteins are found in many types of food, but only foods from animal sources, such as meat and eggs are considered complete proteins, meaning they provide the eight essential amino acids. Unfortunately, in America today, factory farming has eggs not being raised the way nature intended. The egg isle at the grocery store can be confusing with many different labels and choices such as Organic, Natural, Pasture-Raised, Cage-Free and Free-Range.

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Not All Eggs are created Equal!

So, how can we know which eggs are best? Labels on egg cartons can tell us a lot about the conditions in which the hens are kept, fed and ultimately where our eggs are coming from.

Natural: This is generally the most popular and economical method of production to keep eggs prices down. The hens are kept in cages, up to 12 birds per cage, and the cages are stacked in long rows inside of massive barns that normally house tens of thousands of birds. They are typically fed a mixture of corn and feed made from animal byproducts, usually generated by machines and do not see the sun in their lifetime. Natural means very little these days. Stay away from this.

Cage-Free: This is a tricky label. Because it sounds somewhat more humane, many big corporations have started slapping this label on egg cartons BUT just because the hens aren’t in cages does NOT mean they are outside.  The chickens can be un-caged in a barn or warehouse but it does mean they even see the light of day or are able to spread their wings in their lifetime. They usually live in large colony houses; with many thousands of birds to a house and living conditions are cramped and very poor. It also does not include what they are fed. Also not your best option. free range reality

Free-Range: When the carton says ‘free-range’ it most often means that the egg layers are un-caged while inside and have access to the outdoors.  Frequency, duration and outdoor conditions are not specified and there are no guidelines as to what the chickens are fed. Overall, a small step up from cage-free as they’ve at least had the pleasure of seeing the sun.

Pasture-Raised: Eggs that are ‘pasture-raised’ come from hens that eat feed from pastures.  The hens may very well be roaming the land, but might also be kept in pens on the pasture or held in fenced areas for protection. Testing has confirmed that pasture-raised eggs are far more nutritious than commercially raised eggs from caged hens. The superior nutrient levels are the result of the difbeta eggs chartferences in diet between free ranging, pastured hens and commercially farmed hens some. Pasture-raised eggs have up to 3x the amount of vitamin E, 2x the amount of omega-3 fatty acids, and 7x more beta-carotene of a caged egg! Many people also find these eggs to be the tastiest. Overall, this is a much better choice!

Organic: Organic is a term that is defined by the USDA.  Hens laying organic eggs are fed food that has less exposure to pesticides, commercial fertilizers or fungicides. However, organic labels do not tell anything about the treatment or conditions that the hens were exposed to. Overall, a lessened chemical load means it’s a label to look for. egg1

Summary: Be on the lookout for organic, pasture-raised eggs! For animal lovers, knowing the treatment of the hens alone may be enough to switch to pasture-raised. However, because constant exposure to sunlight and clean air and less chemically ridden foods helps maintain healthier flocks and improved physiologies, both of which have been shown to contribute to more nutritious eggs, these are additional reasons to spend a few extra dollars and choose organic and pasture-raised eggs.

Where to Find High Quality Pasture-Raised Eggs?buy pasture raised

Your best source for fresh eggs is always seeking out a local farmer (if possible) that allows the hens to roam freely outdoors. If you live in an urban area, a local grocery store is typically the quickest and most cost effective route to finding high-quality, local egg sources. Local farmers markets are another great source for fresh pasture-raised eggs, and is also a great way to meet the people who produce your food and ask any questions to know exactly what you’re buying. Most will be eager to chat and show off their operation, as long as they’ve got nothing to hide.

http://articles.mercola.com/sites/articles/archive/2014/01/13/pastured-eggs.aspx

http://liveanddiet.com/2014/07/difference-between-eggs-pasture-raised-cage-free-range.html

-Ashley Rustan

 

Whole Grains, Don’t Be Fooled!

Whole grains are an essential component of every diet, but are you getting enough of the essential nutrients you need?

Whole grains are loaded with many nutrients such as fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium and multiple B vitamins. These are critical to health and well being, playing roles in the body from maintaining a healthy immune system to oxygen transport and nerve conduction, as well as protein synthesis which helps with cellular growth and repair.

The majority of the population requires between 3-5 (or more) servings of WHOLE GRAIN every day. However, processed foods try to trick the general public into believing their products contain all these essential nutrients, when in fact they do not.

“Enriched whole grains” sounds very similar in not better, so don’t be fooled! These enriched or fortified whole grains are very deceiving. The enrichment process uses chemical to strip out many essential vitamins and minerals, then fortified with folic acid, thiamine, riboflavin, niacin and zinc. When a consumers read foods are fortified with these foods they believe them to be better, but this is not the case. While some of the necessary vitamins and minerals are added back to the chemical concoction, not all the essential nutrients are. These practices may increase shelf life, but will lead to deficiencies if not corrected. Additionally, often times when a food becomes enriched, there are more fats, sugars, and sodium added back along with the vitamins and minerals.

Beware! If you are eating enriched whole grains you are eating more of the bad stuff and less of the good stuff… Don’t be fooled any longer!!

For references and more information about the benefits of whole grains and detrimental effects of lack thereof check out the whole grains council’s website at:

http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients

-Jonah van Garderen

 

 

Cup of (GREEN) Tea?

By Megan Childcup

Take a minute to yourself to sit down and enjoy a cup of green tea and relax. It has a natural chemical called theanine that produces a calming effect. That is one of the very many health benefits that this super drink has to offer. It has caught the eye of many researchers who have done studies on people and animals to prove the benefits. So far, the studies show that the greatest health benefits are due to the antioxidants in green tea. Below is a short overview of a handful of the health benefits that have been proven and are still being researched.

  • Lowers total cholesterol and raises good (HDL) cholesterol
  • Helps protect against cancer and some researchers believe it can kill cancerous cells and keep them from forming
  • Controlling blood sugar levels in people with diabetes
  • May aid in weight loss by increasing your metabolism to burn more fat
  • Blocks the formation of plaques that are related to Alzheimer’s disease
  • Improve oral health by decreasing the amount of bacteria (also can fight bad breath!)

tea data

http://www.shizentea.com/pages/matcha-green-tea-health-benefits

 

 

A few recommendations while you sipkeep calm

  • Don’t make you’re green tea in boiling water. It can break down the healthy chemicals (catechins). Use a temperature between 160-170 degrees.
  • Add a lemon to add flavor and help absorb all the goodness! Side note: don’t add dairy as it does the opposite effect
  • It is recommended that you drink 2 to 3 cups per day for maximum benefits

 

As you can see, by making the choice to add green tea to your life you would also be making the choice to better your life and your health. You should also make sure to have a well-balanced diet, exercise and take care of yourself physically and emotionally along with sipping on some green tea!

CHEERS!

http://www.webmd.com/food-recipes/health-benefits-of-green-tea?page=2

http://umm.edu/health/medical/altmed/herb/green-tea

 

 

 

Disordered Eating in Collegiate Athletes

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Disordered eating in collegiate athletics is more prevalent than it may appear to the naked eye. Symptoms of disordered eating have been reported in 25% of female collegiate athletes and in 20% of male athletes with these athletes participating in a variety of different sports.  Disordered eating is defined as problematic attitudes and behaviors towards eating as well as body image distortions that have negative impacts on physical and psychological health. Sports that place a greater emphasis on aesthetics such as gymnastics, or sports that a grouped by weight class tend to have the highest prevalence of disordered eating. Problems such as disordered eating can lead to adverse performance effects as well as adverse effects on overall health. These effects can range from mild such as daily fatigue, to severe such as passing out, temporary loss of vision, and permanent damage to bodily organs or functions.

There are many factors that can influence the presence of disordered eating such as heritable characteristics, the student athlete’s environment such as peer groups and family relationships, the athlete’s own view of self, such as body image, perfectionism, and possibly a low self-confidence. Behavioral factors such as dietary restraints can also play a role in disordered eating. Media images of athletes as well as societal stereotypes can be important contributors in some of the areas mentioned above such as the athlete’s view of themselves. Technical performance requirements within their sport can also require weight management in order to maintain speed and agility but can lead to detrimental habits to maintain that optimal weight. Coaches, more commonly older generation coaches, have been recognized as negative influences on their athletes by making comments that might affect the athlete psychologically even if the intent is not there.

The good news is there are prevention tactics for eating disorders within collegiate athletics. Awareness of healthy eating habits can be shared through other athletes displaying their healthy habits to set a good example within the athletic department. Education is an important aspect not only for athletes but for coaches as well with a majority of coaches not being adequately trained in proper nutrition practices. The culture of the athletic department plays a huge role in preventing disordered eating. If the department places an importance on athlete health and nutrition the athletes will in turn place more of an importance on healthy practices. If the culture of an athletic department needs to be changed, athletes with initiative can strive to make changes for the good of the athletes. It is a difficult task, but one that not only benefits themselves but the lives of their fellow teammates.

Sports-Nutrition

Here are some resources if you feel you are at risk:

http://www.nationaleatingdisorders.org/toolkits

http://www.nimh.nih.gov/health/publications/eating-disorders/index.shtml

http://www.thevictoryprogram.com/

References:

http://www.ncaa.org/health-and-safety/nutrition-and-performance/disordered-eating-student-athletes-understanding-basics

https://www.psychologytoday.com/blog/contemporary-psychoanalysis-in-action/201402/disordered-eating-or-eating-disorder-what-s-the

By Cailyn Schroeder

An Apple a Day Keeps the Doctor Away

Apples are an amazing source of vitamins and nutrients. Studies have shown that one fresh apple has the antioxidant properties equal to taking 1500 mg of vitamin C. This statement does not mean apples have 1500 mg of vitamin C. This means the combination of plant chemicals called phyto-chemicals produce similar effects. What strikes me the most is that these phyto-chemicals are primarily located in the skin of the apple rather then the flesh. Scientist in my opinion always seem to single out one compound, yet there is still not a single one that has a protective effect by itself. It is the mixture that makes something useful to the body.

Here you can see how apples phyto-chemicals compare to the rest of common fruits. what is most interesting to me is even though apples are considered to be high in antioxidants they rank low on the chart when compared to most berries. So if you goal is to keep the doctor away apples are a great choice but if you are lucky enough to get your hands on acai berries that would be ideal.