Luxurious soy products background.

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The recommended amount of soy consumption per day is a controversial issue. Different studies and organizations recommend different amounts. Should we avoid soy altogether? Or perhaps a little bit of soy is good for you? Or can we consume as much as we would like? How much soy is too much?

To find the answers watch this 2-minute video from NutritionFacts.org:

What is one serving of soy? [7]

Soy yogurt – 1 cup

Tofu – 3 ounces

Soymilk – 1 cup

Edamame – 1/2 cup

Soy “burger” – 1 patty

Tempeh – 3 ounces

Soy pasta – 1/2 cup (cooked)

Soy nutrition bar – 1 bar

Soy nuts, roasted – 1/4 cup

Soy breakfast patty – 2 patties

Meatless soy crumbles – 1/3 cup

Soy chips – 1 bag

Soy nut butter – 2 Tbsp

 

Acknowledgement

Video courtesy of Dr. Michael Greger and NutritionFacts.org.

References

[1] Shu XO, Zheng Y, Cai H, Gu K, Chen Z, Zheng W, Lu W. Soy food intake and breast cancer survival. JAMA. 2009 Dec 9;302(22):2437-43. 

[2] Wu AH, Yu MC, Tseng CC, Pike MC. Epidemiology of soy exposures and breast cancer risk. Br J Cancer. 2008 Jan 15;98(1):9-14. 

[3] Nagata C, Shimizu H, Takami R, Hayashi M, Takeda N, Yasuda K. Dietary soy and fats in relation to serum insulin-like growth factor-1 and insulin-like growth factor-binding protein-3 levels in premenopausal Japanese women. Nutr Cancer. 2003;45(2):185-9. 

[4] Dewell A, Weidner G, Sumner MD, Barnard RJ, Marlin RO, Daubenmier JJ, Chi C, Carroll PR, Ornish D. Relationship of dietary protein and soy isoflavones to serum IGF-1 and IGF binding proteins in the Prostate Cancer Lifestyle Trial. Nutr Cancer. 2007;58(1):35-42. 

[5] Arjmandi BH, Khalil DA, Smith BJ, Lucas EA, Juma S, Payton ME, Wild RA. Soy protein has a greater effect on bone in postmenopausal women not on hormone replacement therapy, as evidenced by reducing bone resorption and urinary calcium excretion. J Clin Endocrinol Metab. 2003 Mar;88(3):1048-54. 

[6] Maskarinec G, Takata Y, Murphy SP, Franke AA, Kaaks R. Insulin-like growth factor-1 and binding protein-3 in a 2-year soya intervention among premenopausal women. Br J Nutr. 2005 Sep;94(3):362-7. 

[7] soyfoods.org/nutrition-health/soy-for-healthy-living/soy-for-heart-disease/soy-protein-content-chart

 

Insulin dependent Diabetes patient syringe injection

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The blood type diet is diet that was promoted in the book Eat Right 4 Your Type. In the book it was claimed that the most important factor in determining a healthy diet is the person’s ABO blood type [1]. The diet became very popular in the late 90′s and the beginning of the new millennia.

As we all know, there are hundreds of conflicting diet recommendations. The problem is that most diets are not based on solid scientific evidence. So what does science have to say about the blood type diet?

A robust systematic review found no evidence to support the blood type diet. To learn more, watch this video below from NutritionFacts.org:

Acknowledgement

Video courtesy of Dr. Michael Greger and NutritionFacts.org.

References

[1] D’Adamo, Peter J. “Eat Right 4 Your Type.” Clinical Nutrition Insight 25, no. 6 (1999): 5.

Screen Shot 2014-08-11 at 3.39.36 PM

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It is estimated that our ancestors walked more than 10,000 steps a day. Today, barely half (48%) of all adults meet the physical guideline of the Center of Disease Control [1]. Nutrino shares the recommendation of the Center of Disease Control for physical activity, and recommends each adult to do (at least) the equivalent of 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle-strengthening activities on all major muscle groups at least 2 days a week. Not sure how much you should work out? Read more here.

01_MoveMore01_MoveMore

The Health Axioms were created by Involution Studios, and are shared according to Creative Commons Attribution 3.0.

References

for about page

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More than a year ago we released the first Beta of Nutrino, with the goal of helping people around the world to live healthier. Since then, we’ve been getting thousands of emails of people supporting our project, as well as requests for new features and functionalities. In the last 12 months we’ve been working around the clock to create the most advanced nutrition technology that is available in the market. Our goal was to take healthy living another step forward using all the inputs we got from you!

So what did people ask from us? And what does Nutrino 2.0 entails?

1. You asked to be able to log the food you eat so Nutrino takes it into account – you got it! Nutrino 2.0 includes hundreds of thousands of foods that you can log quickly and efficiently. The app even keeps track of your nutrients intake to assure your body gets what it needs.
2. You wanted better food recommendations – you got it! Nutrino 2.0 allows you to plan on demand, while the app takes into account food you ate before, your lifestyle, health goals, dietary needs and of course – your taste!

taste screen photomeal plan photorecipe photo

3. Some sports addicts asked as to take their exercise regime into account – Nutrino 2.0 does exactly that! You can connect your favorite wearable device, fitness app or input your workout manually so Nutrino takes it into account and helps you eat right to achieve your health goal.
4. Hundreds of individuals asked us to support more health goals and dietary needs: Nutrino 2.0 includes 15 different health goals and dietary needs, including losing weight, reducing fat %, gaining muscle mass or weight, vegetarian options, vegan options, pescetarian, and 8 different food allergies!
5. Some of you mentioned it’s hard to plan ahead so many days in advance – no problem! Nutrino 2.0 let’s you plan on demand. Whenever you need a food recommendation, click on the magic button and Nutrino 2.0 will provide it for you. You can still plan as many days as you want ahead of time to create a healthy grocery list full of food your body loves!
6. Many of you love cooking and wanted a bigger variety of healthy recipes. Well, in Nutrino 2.0 you can enjoy thousands of healthy recipes tailored for your needs.

We also took the liberty of adding new functionalities beyond what you requested!

1. Need some motivation and guidance on healthy eating? The new Nutrino app includes a personalized coach that will guide you on the way to achieve your health goals. The personalized coach also includes health news as written by nutritionists, scientists and registered dietitians. We partnered with the International Food Information Council to have more posts on nutrition as well as with Dr. Michael Greger and NutritionFacts.org from which you can get short videos that teach you about the latest in nutrition research! Both the IFIC and NutritionFacts.org are non-profit organizations with the goal of communicating science based information on nutrition to the public. Remember, Nutrino will always be science-based. Your health is our first priority!

health coach photohealth news photo

2. Eating something on a regular basis? Just pin it and Nutrino 2.0 will take it into account so you don’t have to type it all over again.

3. Want to share a recipe you like with your friends? Nutrino 2.0 will let you do just that. Remember, sharing is caring and when it comes to health, sharing is even more so!

There was only one major thing you requested that we are still working on. People from around the world asked for recipes in different languages that will fit your culture and language. No worries – we are working on that. But we need your help so we can speed up this process! We invite you to email us recipe websites you like, with healthy recipes in your mother language. There are only three requirements: they have to be healthy, delicious and include nutritional values! With your help we can open Nutrino in new languages very soon. Please send your suggested recipe websites to info@nutrino.co – we would love to hear from you!

 

In the next few months, there are many new features and surprises coming up – so stay tuned! There is only one thing that should not surprise you as you are using the Nutrino app – you are going to get healthier, achieve your health goals and love your body!

senior man eating fried chicken leg

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A bacteria discovered on Easter Island may hold the key to the proverbial fountain of youth by producing rapamycin, which inhibits the engine-of-aging enzyme TOR.

Video courtesy of NutritionFacts.org. Learn more on Nutrition Facts.

References

R Zoncu, A Efeyan, D M Sabatini. mTOR: from growth signal integration to cancer, diabetes and ageing. Nat Rev Mol Cell Biol. 2011 12(1):21 – 35. 

M V Blagosklonny. Aging is not programmed: genetic pseudo-program is a shadow of developmental growth. Cell Cycle. 2013 12(24):1–7. 

S C Johnson, P S Rabinovitch, M Kaeberlein. mTOR is a key modulator of ageing and age-related disease. Nature. 2013 493(7432):338 – 345. 

M V Blagosklonny. Why human lifespan is rapidly increasing: Solving longevity riddle with revealed-slow-aging hypothesis. Aging (Albany NY). 2010 2(4):177 – 182. 

M V Blagosklonny. TOR-driven aging: Speeding car without brakes. Cell Cycle. 2009 8(24):4055 – 4059. 

L Fontana, T E Meyer, S Klein, J O Holloszy. Long-term low-calorie low-protein vegan diet and endurance exercise are associated with low cardiometabolic risk. Rejuvenation Res 2007. 10(2):225 – 234. 

B A Dar, M A Dar, S. Bashir. Calorie Restriction the Fountain of Youth. Food Nutr Sci. 2012 3(11):1522 – 1526. 

R Pallavi, M Giorgio, P G Pelicci. Insights into the beneficial effect of caloric/ dietary restriction for a healthy and prolonged life. Front Physiol. 2012 3:318. 

A J Dirks, C Leeuwenburgh. Caloric restriction in humans: potential pitfalls and health concerns. Mech Ageing Dev. 2006 127(1):1 – 7. 

C Vézina, A Kudelski, SN Sehgal. Rapamycin (AY-22,989), a new antifungal antibiotic. I. Taxonomy of the producing streptomycete and isolation of the active principle. J Antibiot (Tokyo). 1975 28(10):721 – 726. 

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evolution0706aThe Institute of Medicine’s (IOM) seminal study of preventable medical errors showed that in the United States side effects from prescription drugs kill an estimated 106,000 Americans a year, the sixth leading cause of death. This is from adverse drug reactions alone. If you add in medical mistakes (which the Institute of Medicine estimates kills at least 44,000 Americans) and in hospital-acquired infections we are talking about approximately 187,000 Americans dead every year, with millions injured, by medical care!

The best way to avoid the adverse effects of medical and surgical treatments and tests is not to avoid doctors, but to avoid getting sick in the first place, and for this reason we have today’s post. Here is a simple question: what are the top dozen reasons people visit their doctors? Are they avoidable by changing your diet?

The answer to this question is available in the phenomenal talk “more than an apple a day” by Dr. Michael Greger. This talk reached more than one million views in just a few weeks, making it one of the most successful nutrition talks on the web, if not the most successful one ever.

Dr. Greger is a physician who specializes in clinical nutrition. He is a known author and internationally recognized speak on nutrition, food safety and public health issues. He NutritionFactsis the maker of NutritionFacts.org, a website which just like Nutrino aims to address the issue of conflicting and contradicting nutritional advice. In NutritionFacts.org, Dr. Greger scours the world of nutrition-related research, and brings that information to you in short, easy-to-understand videos. They also provide links to the original journal articles whenever possible so that you can source the information directly if you wish. And the best thing about it is that it is completely freeNutritionFacts.org is a non-profit organization that runs on donations to avoid conflicts of interest.

If you find NutritionFacts.org useful, you can subscribe to it for free and receive emails daily, weekly, or monthly highlighting all their new content. Here is a message from Dr. Greger.

But before you go anywhere, don’t forget to watch this great talk!

References

Preventable medical errors – the sixth biggest killer in America

Kohn, Linda T., Janet M. Corrigan, and Molla S. Donaldson, eds. To err is human: building a safer health system. Vol. 627. National Academies Press, 2000.

Incidence of adverse drug reactions in hospitalized patients: a meta-analysis of prospective studies. 

Lifestyle and the use of health services. 

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Cancer is recognized as one of the world’s biggest killers. Every year more than 10 million people are diagnosed with cancer worldwide. Yet, despite the enormous amount of research done on cancer, it still kills millions every year. In the USA alone, cancer is responsible for about 23% of the total deaths. This led to the famous declaration of “war on cancer” by U.S. President Richard Nixon in the 70′s. Today, the search for a cure for cancer is considered to be the holy grail of modern medicine.

In previous posts, we discussed the best anticancer vegetables, how one can slow the growth of cancer, and of the importance of antioxidants in cancer prevention. But who said that cancer is related to lifestyle at all? Perhaps, cancer is in our genes and we cannot do much to prevent it.

This brings us to today’s question – why do so many people get cancer? How often do people get cancer due to their genetics, and how often is it because of lifestyle?

Different studies tried to answer this important question. Today we will focus on an excellent recent review by the MD Anderson Cancer Center at the University of Texas, which analyzed the link between the agents/factors that cause cancer and the agents that prevent it. This review is based on more than 100 studies and trials done on this topic.

Cancer is caused by both internal factors (such as inherited mutations or hormones) and environmental/acquired factors (such as diet and tobacco). Studies performed on identical twins showed that only 5%-10% of all cancer cases can be attributed to genetic defects, whereas the remaining 90%-95% are due to either lifestyle or environmental factors. The main lifestyle factors that influence cancer growth are:

  • Diet (fried foods, red meat, excessive consumption of alcohol and other foods that contains carcinogens)
  • Obesity
  • Cigarette smoking
  • Physical inactivity
  • Sun exposure
  • Environmental pollutants
  • Infections
  • Stress
CausesOfCancer

The figure shows the role of genes and environmental factors in the development of cancer (in A). B shows the family risk ratios for selected cancers, while C shows the percentage contribution of each environmental factor to cancer mortality.

The evidence indicates that of all cancer-related deaths, 30%-35% are linked to diet, 25%-30% are due to tobacco, 10%-20% are linked to obesity, about 15%-20% are due to infections, and the remaining percentages are due to other factors like radiation, alcohol consumption, stress, physical inactivity, environmental pollutants etc. At least half of all cases of prostate, colorectal, breast, gall bladder and endometrial cancer were caused directly because of the food people chose to eat! If one also considers the links between obesity and alcohol to our diet, it is clear that diet is the main cause of cancer in the world today. The extent to which diet contributes to cancer deaths varies greatly, depending on the type of cancer (see the figure below for some stats).

DietAndCancer

Cancer deaths (%) linked to diet according to the type of cancer.

ObesityAndCancer

The various cancers that are linked to obesity. In the USA obesity could account for 14% of all deaths from cancer in men, and 20% of those in women.

The same study also reveals what cancer prevention requires in terms of diet:

  • Increased consumption of plant-based foods, especially fruits and vegetables (here is a list of foods that seem to prevent cancer)
  • Moderate use of alcohol
  • Minimal meat consumption
  • Caloric restriction
  • Use of whole grains

and in terms of lifestyle:

  • Smoking cessation (Tobacco use increases the risk of developing at least 14 types of cancer, and accounts for 87% of deaths from lung cancer. Tobacco contains at least 50 carcinogens, the effects of which can be reduced by certain foods like turmeric).
  • Exercise
  • Wise exposure to sunlight

To conclude with a smile, in almost all cases cancer is a preventable disease! You can learn more about the topic here and by watching the following video by Dr. Michael Greger:

References

Anand, Preetha, et al. “Cancer is a preventable disease that requires major lifestyle changes.” Pharmaceutical research 25.9 (2008): 2097-2116.

All the images in this post are taken from this article.

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Beverages are an essential part of our diet, both for hydration and other purposes (e.g. waking up in the morning…). We drink all the time. So here is an important question. Which, from all the dozens of beverages out there, is the healthiest?Set of different drinks, cocktails and beer

When speaking of health, there are different ways of quantifying which food is healthiest. One of the most important factors can be considered to be the level of antioxidants. As we discussed here, antioxidants are useful in preventing cancer, coronary heart disease, inflammation and many more diseases one wishes to avoid. It seems like the more antioxidants one consumes, the better. It is for these two reasons that we will use the level of antioxidants in a beverage to quantify how healthy it really is.

An exciting recent study tested more than 3,000 foods for their antioxidant content. Out of the thousands of foods they tested were 283 beverages. This is a remarkable number (think about it – can you even name 100 beverages?). The study included virtually every beverage, from fruit juices to Red Bull… So what did it find?

Red Bull has zero antioxidantsPepsi, Coke, and cow’s milk have one unit (1 unit = 1/10 mmol/serving). Next on the list are white wine and black tea. Red wine has 7 times the antioxidant power of white wine, and grape juice beats them both. A shot of espresso or a cup of coffee have slightly more antioxidants than red wine.

This brings us to the two healthiest beverages in the world.

Second on the list with 2.5 times the amount of antioxidants of black coffee is Matcha tea (tea made out of powdered green tea leaves). Beyond just the quantity of antioxidants in green tea, several other studies showed that it has many other health benefits that will be discussed in future posts. But which is our winner? What beverage can possibly beat green tea as the healthiest beverage on earth?

In terms of antioxidant power, the healthiest thing to drink on planet earth appears to be… hibiscus tea!

Click on the video below to learn more about it and get a delicious homemade hibiscus tea recipe!

References

Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3. 

Draženka Komes, , Dunja Horžić, Ana Belščak, Karin Kovačević Ganić, Ivana Vulić.. Green tea preparation and its influence on the content of bioactive compounds. Food Research International Volume 43, Issue 1, January 2010, Pages 167–176 

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competitionA long duration strenuous exercise can easily deplete one’s glycogen stores, our body’s source of quick energy. Already in the 30′s, studies showed that providing athletes on treadmill with sugar water can delay their fatigue. Based on that, today there is an array of products like energy shots, energy gels, energy bars, energy chews and even sports jelly beans to enhance one’s performance. Such products tend to be expensive and not easily available. Are this “specially designed” supplements essential for optimal performance? Or perhaps there is a simple, cost-effective and natural alternative to this kind of energy supplements?

Two recent studies (see below) compared raisins, sports gel and sports jelly beans in their effect on endurance. The studies were designed to examine potential differences in metabolism and cycling performance. The studies were extremely thorough, and included measurements of the time to complete 10-km time trials; power output; blood concentrations of glucose, insulin, lactate, free fatty acids (FFAs), triglycerides, beta-hydroxybutyrate; respiratory exchange ratio during glycogen depletion period; rate of perceived exertion (RPE) and even a “hedonic score” test (namely, how tasty each energy snack is :-)).

In both studies, minor differences in metabolism and no difference in performance were detected between the trials. Raisins are a natural, tasty and cost-effective source of carbohydrate in comparison to sports gel and/or jelly beans before moderate- to high-intensity endurance exercise. In fact, the only significant difference in the studies was in “hedonic scores”, where raisins beat out the jelly beans!

Want to learn more? Watch this 3-minute video about the studies!

References

A. R. Coggan, E. F. Coyle. Reversal of fatigue during prolonged exercise by carbohydrate infusion or ingestion. J Appl Physiol 1987 63(NA):2388-2395 

M. Kern, C. J. Heslin, R. S. Rezende. Metabolic and performance effects of raisins versus sports gel as pre-exercise feedings in cyclists. J Strength Cond Res 2007 21(4):1204 – 1207 

H. L. Rietschier, T. M. Henagan, C. P. Earnest, B. L. Baker, C. C. Cortez, L. K. Stewart. Sun-dried raisins are a cost-effective alternative to Sports Jelly Beans in prolonged cycling. J Strength Cond Res 2011 25(11):3150 – 3156