Posts tagged with "diet"

Caroline Hodge, 360 MAGAZINE, cannabis, unions

PLANT-BASED EATING × DIETS

Plant-based eating not only provides health benefits, it’s good for the environment too. Having a diet rich in plant-based sources is becoming increasingly common, especially with younger generations driving the conversation around sustainability.

Relying on plant-based foods as a primary food source can have a massive effect, and if we all choose plant-based options even a few times a week, we can change the world. The greatest journey starts with the smallest step.

Showcasing the surge in plant-based eating, all products from Huel, the fastest growing nutrition company in the world, with a variety of powders and Ready-to-drink beverages, are plant-based.

Co-Founder and Head of Nutrition at Huel, James Collier answers some common questions about plant-based eating.

What is a plant-based diet?

A plant-based diet is a diet that consists mainly of foods from plants. Such foods include fruits, vegetables, nuts, seeds, legumes and whole grains. Meat intake is minimal if any.

There are many reasons why people eat a plant-based diet including environmental, ethical and health concerns. I am not suggesting to eliminate meat from a person’s diet completely, however, reducing meat and animal food consumption is one of the quickest and simple ways an individual can reduce their carbon footprint.

What foods should we eat to achieve daily recommended nutrients, vitamins, minerals on a plant-based diet?

There are some easy ways to ensure, with a plant-based diet, you can get the recommended amounts of all nutrients:

– Eat the rainbow.

As different color foods usually contain different levels of nutrients, it’s important to eat a variety. For example, the phytonutrient, lycopene which is an antioxidant that protects against cell damage and gives tomatoes its red color. While carotenoids, another group of antioxidants, give fruits and vegetables orange and yellow colors, such as carrots.

– Get enough Vitamin B12.

Vitamin B12, which plays a vital role in helping the body produce red blood cells can usually be perceived as tricky to get enough of with a plant-based diet. The good news is, it’s really not. As a start, try incorporating plant-based milks that are that are fortified with B12, and calcium and vitamin D. Cereals, meat alternatives and some soy products are often fortified with B12 too. Taking a B12 supplement also rids any concerns.

– Ensure adequate omega-3 consumption.

If oily fish is not part of your eating plan, then foods such as walnuts, soy and flaxseed are ways to ensure adequate omega 3 consumption.

Flaxseed is one of Huel’s six main ingredients and contains the omega-3 essential fatty acid ALA. Omega-3 fats are generally low in a Western diet and adequate omega-3 consumption is important to support cardiovascular health.

– Keep your iron up

Iron is not just found in meat food sources. Dark leafy greens, nuts and dried fruits are great sources of iron. Iron is crucial for oxygen transport, cognitive function and the immune system. Iron from plant sources can be harder to absorb, but again, there’s no need to worry. Iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables such as oranges and peppers. It’s where the idea of having orange juice with breakfast comes from – to increase the iron that is added to cereals.

Huel contains 280% of the nutrient reference value using only plant sources. Although this looks high, it’s to account for the bioavailability of iron and it’s interaction with other nutrients, which can also affect its absorption.

How can someone transition to plant-based eating?

Whether your motivation to increase plant-based foods to your eating plan is to improve your health or environmental footprint, incorporating higher amounts of plant-based foods can be achievable.

– Make small changes over time.

Start by eating one plant-based meal a day. This will be easier to stick with rather than making large, unsustainable changes overnight. If preparing a nutritious meal in the middle of the day is not easily achievable, and your nearby lunchtime corner shop leaves you limited with health plant-based or vegan options, then Huel is a good convenient and nutritious meal option. It’s a nutritionally complete meal providing all 27 essential vitamins and minerals with an ideal macronutrient split, with good quality carbohydrates, fats and protein.

– Make some easy fridge swaps.

A good place to start is by swapping dairy milk with almond or oat milk such as Oatly. The rapidly growing plant-based meat industry lead by Beyond Meat and Impossible Foods is also providing shoppers with plenty of options.

– Change your mindset.

Instead of thinking, “I can’t eat meat,” think about all the wonderful things you can eat and how beneficial these are for your health (and the planet). Stop focussing on meat as the hero on your plate and rather, build your plate with new and nutritious food choices.

Huel was co-founded by James Collier, Registered Nutritionist with 20 years experience with the national health service in the UK. James is a renowned nutrition expert with over 25 years working in nutrition and dietetics. His experience also includes working in the NHS (UK) as a clinical dietitian covering an array of clinical areas.

Huel’s mission is to make nutritionally complete, convenient, affordable food, with minimum impact on animals and the environment. With this in mind, Huel’s products are 100% vegan. Along with the seven variations of the Huel powder (including a gluten-free option), Huel has launched a number of nutritionally complete products, including a convenient Ready-to-drink format, the world’s first nutritionally complete granola and an on-the-go bar which makes for the perfect snack.


HUEL BACKGROUND INFO:

Huel recently announced that the brand has sold over 50 million meals since its launch in 2015. Huel is available in over 80 countries and is seeing a surge in popularity around the globe. Huel also announced that the company expects its valuation to top $1.25B within three years, demonstrating the booming interest in the company’s line of complete nutrition offerings.

Key features of Huel include:

– It’s Easy: Huel is a perfectly balanced and nutritionally complete meal that you can prepare in under one minute

– Nutritionally Complete: Huel Powder is a nutritionally complete food that is high in protein and fiber, low in sugar and salt, rich in phytonutrients and contains all 27 essential vitamins and minerals

– Plant-based and Lactose/Soy/GMO-Free: It contains no lactose or any animal products, no soy and no GMO

– Affordable: Huel starts at just $2.35 for a 400-calorie nutritionally complete meal and bulk and subscription discounts can be enjoyed by anyone for as low as $1.95 per meal

– Huel is Food: Huel is far superior nutrition to most conventional diets. Huel can replace any meal or even as a between-meal snack. In this way it can be an add-on improvement to your diet to ensure you’re giving your body what it needs.

– Zero food waste: Because you only use the Huel that you need to consume, and because Huel powder has a 1-year shelf life, Huel produces zero food waste

– High manufacturing standards: Huel’s facilities and equipment are held to the highest safety standards and regulations

– Vegan/environmentally friendly: Being vegan and producing zero food waste means Huel has much less of an environmental impact on the planet than many other food products

Health,fitness,gym,training,trainer,equinox,floyd mayweather,Mayweather Boxing Gym,KOLLINS EZEKH,Vaughn Lowery,360 MAGAZINE,LA,Russia,Thailand,boxing gym,boxer,celebrity,entertainment,fitness guru,fitness expert,KTLA 5,Fox 11,ABC,Good Day LA,CBS,Target,Men’s Journal,Shape Magazine,Oxygen Magazine,

KOLLINS EZEKH

By Vaughn Lowery

Born in Russia and raised in Thailand, Kollins Ezekh has been a leader within the realm of fitness for 15+ years. He’s made brief appearances in Men’s Journal, Shape Magazine, Oxygen Magazine as well as Target. In addition, he has been interviewed on multiple networks: KTLA 5, Fox 11, ABC, Good Day LA and CBS.

Loads of celebrities have gravitated to this vegan trainer for a myriad of reasons. Handsome and ripped. He’s defied all of the myths with his plant-based chiselled physique. No wonder he has been tapped by Floyd Mayweather to help establish one of the fastest growing gym franchises in America. With him at the head, they’ve grown from one location to over a 100+ in just under a year.

As a personal life coach, Kollins is extremely competent and well-versed within his discipline. Charismatic yet informative, he constantly produces fitness content which people can indulge in while on the go. This Aries has fabricated results-driven regimens which make an impact on a person’s overall mental/health.

The future is exceedingly bright for this well-positioned member of an elite community of fitness gurus. While some of his counterparts tote around NASM certificates, he pushes an unprecedented work ethic which is unequaled by many.

360 Magazine, Ethan Solu

CLUB 360

Club 360 is a hands-on training pop-up event. A fitness × lifestyle activation, promoting wellness and fun to an elite community of exercise enthusiasts. It’s a full sensory experience, combining music, style, taste, scent and flavor.

Helmed by emergjng Los Angeles DJ and notable Equinox WEHO Group Class Intructor Kupah James. With top notch accredited personal trainers in tow (Kollins – Mayweather Gym Miracle Mile, Anthony Sovinsky – Equinox West Hollywood, Frances Flores, Equinox West Hollywood), attendees will be able to indulge in a four hour aerobic social engagement with light bites, LIVE DJ, pyrotechnics as well as healthy handcrafted cocktails. Vendors within the realm of wellness will be sprinkled throughout venue to provide samples and gift bags.

This will become LA’s most talked about ‘Sunday Funday’ immersive atmosphere focused on the following:

Burning

Cardio

Core Training

High-intensity Interval Training (HIIT)

Metabolic Conditioning

Mind-body

Muscle Confusion

Plyometrics

Location: TBD

Date: TBD (preferably on a Sunday)

Time: noon-4pm

Workshop Schedule

Yoga: noon

HIIT Training: 1pm

Abs: 2:30-3pm

Boxing: 3-4pm

Every hour, we will accost members with phyiscal challenges, competing with each other for prizes.

For instance, “How many pushups can you do?” And, “How many punches can you throw in a minute?”

Membership: $59 (includes access to all workshops and 1 drink coupon).

VIP Membership: $79 (includes 2 drink coupons, lite bites and a small gift bag and/or appreciation token to honor at a later date).

*There’s possible opportunities for celebrity sightings and a percentage of proceeds to go towards a non-profit organization.

**Group discounts for parties btw 4-8 people.

***Additional vendors can include: athleisure brands, CBD, wine tasting, spirits tastings, organic shots, vitamins, supplements and skincare.

Joshua S. Yamamoto, M.D., F.A.C.C. ,You Can Prevent A Stroke, 360 MAGAZINE, author, book

World Stroke Day is Coming (Oct. 29th)

By: Joshua S. Yamamoto, M.D., F.A.C.C. (Author, You Can Prevent A Stroke)

The best way to treat a stroke is to prevent it.


Yes, You Can Prevent a Stroke, and remember, prevent is an active verb.


A stroke is damage to the brain from interrupted or inadequate blood. When we don’t get blood to the brain, it dies. Fundamentally, when we maintain adequate circulation to the brain, we prevent strokes.

Recognizing that our circulation naturally ages gives us the chance to be proactive in maintaining our health and preventing the otherwise inevitable changes that cause strokes.

Strokes are considered a “disease of aging.” This is true. But “aging” is much better understood than it once was. Aging is largely predictable. That makes it measurable and manageable. In fact, there is almost no such thing as cardiovascular disease, it’s mostly just natural aging.


Everyone ages, even Olympic athletes. No one is immune. We have 100,000 heart beats a day. That’s a lot of wear and tear. This internal aging is what leads to plaque build-up in arteries, increased strain and work in the heart, and the inevitability of less reliable and irregular heartbeats. These are the internal changes which cause strokes.


“Risk Factors” like diabetes, smoking, unfavorable lipids and higher blood pressure, are best thought of as things that accelerate natural aging. But there are two key things to remember: we are all dealt a genetic hand when we are born. We can not change the cards we are dealt, but we can choose how we play them. Secondly, time always passes.
The inevitable internal changes of aging do not produce symptoms before they lead to brain damage. That’s why we call heart and vascular disease the silent killer. It may be silent, but it is not invisible.


We can see it, long before it causes problems. But you need to look. No one knows their health on the inside until they look, but looking is easy and painless. We can use tools like ultrasound and extended cardiac monitoring. Once you know your health on the inside, then you can work with your doctor to actively prevent a stroke.


Our lifestyle choices and personal effort (that is, our diet and exercise) make a difference, but only to a point. Ultimately, genetics and time will matter more. If we want to prevent a stroke, think: “D-HART.”


Have a Doctor, and ask-


What is the health of my Heart (and how do we know)?


What is the health of my Arteries?


What is my heart’s Rate and Rhythm?


Is it Time to do something or start a medication?


Ask these questions so you can make informed decisions on how to navigate your own aging because, You Can Prevent a Stroke.

LA Times, The Taste 2019, The Taste LA, Vaughn Lowery, 360 MAGAZINE

LA Times The Taste

By Vaughn Lowery × Krish Narsinghani

The Taste LA‘s 10th anniversary didn’t disappoint. Held at the legendary Paramount Studios on Gower and Melrose in Hollywood. Opening night was nothing short of whimsical. Canopy lights draped the movie lot as people pranced throughout the evening with sips and bite-sized dishes in tow. The soon-to-be iconic event is hosted by the LA Times. If you’re seeking a savory night out with influential foodies, then this is your place.

Throughout the three day experience, various restaurants rotated booths to serve small bites and spirits. 360 Magazine favorites included Castaway, McConnel’s Fine Ice Creams and RiceBox. VIP ticket holders had access to an additional plethora of wines, lounge area and a personalized wine glass crafted by Signature Hand Engraving.

Ticket prices ranged from $115 to $200 USD for a VIP experience. Passes are all-inclusive and good for unlimited food, beer, wine and spirits tastings, plus all stage activities (including cooking demonstrations). The Taste 2019 left foodies satisfied and dreaming of LA’s hottest restaurants.

Vaughn Lowery, 360 MAGAZINE

7 Ways To Make Your Face Look Younger

Everyone wants to live forever, but NO one wants to grow old. Well, at least no one wants to LOOK old! That paradox has been ingrained in most of us from the moment we feel the effects of aging!  It is a deep-rooted desire to fight the process of growing old tooth and nail. While it’s true that no one can stop maturing, there are ways that we can slow it down or at the very least look younger. Here are some suggestions.

1. You Are What You Eat

Or, you are what your body absorbs. If you are eating foods that are prohibiting you from absorbing needed nutrients, then that can most definitely be the culprit to looking older. That is why consuming a diet that is nutrient-dense is so important! Avoiding sugar is something you may also want to consider. A diet that is low in sugar keeps insulin levels low. It is important to understand that a consistent spike in insulin levels accelerates aging.

2. Sleep

It is no secret that the body needs sleep but not just any old sleep will do. Our bodies require six to eight hours of recuperative sleep every night. If we regularly deprive ourselves of that then we will begin to age faster, and it will show! If you are suffering from long-term sleep deprivation it is best that you find the root cause and resolve it because sleep is vital to our longevity.

3. Let’s Get Physical!

There is a reason why exercise is often advised when wanting to look younger. That’s because regular exercise dramatically slows the aging process in our chromosomes (thread-like structures housed in the nucleus of each cell). Our telomeres (caps placed at the end of chromosomes like shoelaces) controls aging. As we age, our telomeres become shorter. Regular exercise halts that process helping us maintain longer telomeres which are linked with a prolonged existence. Not to mention that exercise also relieves stress and anxiety which can take its toil and show on our faces prematurely aging us.

4. Water

Hydration is very important in maintaining our youthful appearance. Especially when you consider that the human adult body is 60% of water. Not only does water cool down the body but it also delivers nutrients to the cells and removes waste. Along with drinking water, you can also eat fruits and vegetables with high water content such as watermelon, grapefruit, and cucumber.

5. Protect Your Skin

The sun is a great source of Vitamin D which is necessary for our immune health and absorbing calcium, however, the sun also ages our skin due to its harmful ultraviolet (A and B) rays. These are the types of sun rays that reach the earth’s surface. UVB rays produce sunburn and are associated with the formation of most skin cancers. UVA rays are also the cause of some cancers in the skin. Finding a sunscreen with SPF 15 (at least) that protects against both rays is ideal, also wearing hats and using umbrellas will help.

6. Skin Care: Gel

Keeping in line with skin protection, there are products that can be used that can help with the skin’s appearance. If you are having difficulties with your skin texture or if you have scars, you can use natural solutions like aloe gel or coconut oil. These can be very effective in helping the skin to heal properly and natural. Also, a good scar gel will help.

7. Make-up

How you apply your make-up can make a significant difference in how young or old you appear. Advice on make-up tips can be found all over social media platforms such as Pinterest, Facebook, or YouTube. Be sure to incorporate good habits like removing your make-up and cleaning your face before going to bed and make sure that your make-up is not too old or unsanitary.

What is all comes down to is that, we have to live a healthy lifestyle. I know that we hear this advice over and over again to the point of it being a cliché; however, there is a reason why we hear it often; BECAUSE IT’S TRUE! There’s really no way around it. If we want to look youthful yet live as long as possible, we must develop good lifestyle habits. 

Don’t Let Your Body Be A Bummer This Summer: 5 Tips To Detoxify

As summer winds down, some people who ditched their New Year’s weight-loss resolutions may re-dedicate themselves to looking good.

Even more important, though, is what we put in our bodies. What we eat and drink not only impacts how we look, but how we feel.

And to properly set the tone for the inner body and good overall health, it’s vital to get the bad stuff – toxins – out, and keep them out, says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine.

“People may want to look good, but being truly healthy on the inside is a year-round commitment,” Dr. An says. “And you need to start by detoxifying the body.

“Toxins can severely affect every part of the body. They’re in tons of every-day products.  Being aware of them and avoiding them are essential to good health.”

Dr. An provides five tips for cleaning out the toxins in your body:

Reduce the toxins you’re taking in. The first step to cleaning out toxins in your body is to cut back – or completely eliminate – things you put into your body that contain them. “When something is hard for the body to digest, it can slow down your metabolism and cause toxins to accumulate in your body,” Dr. An says. “Avoid these groups: red meat, gluten, refined sugar, processed food, alcohol, and caffeine.”

Be careful with household products. Household cleaners, soaps, and beauty products all can contain harmful toxins that are absorbed through the skin. “Choose these products carefully,” Dr. An says, “and always make sure you know what’s in them. There are many great natural cleaners and products that can help reduce the toxins your skin and body are exposed to.”

Drink plenty of water. “Water has a multitude of benefits for your body, skin, and organs,” she says. “Drinking enough water is extremely important in getting rid of toxins in the body. It helps boost metabolism and can literally flush out the harmful materials that have built up in your body.”

Add plenty of dietary fiber and antioxidants to your diet. Eating foods with plenty of fiber, such as organic fruits, vegetables and whole grains, will help your body move the toxins out. “Antioxidants help to fight free radicals and help to further remove harmful materials,” Dr. An says.

Sweat it out. Sweating is a very effective way for the body to get rid of toxins. “Achieving this through exercise also keeps your organs and systems working properly, which plays a key role in releasing toxins,” Dr. An says. “Aside from exercising, hopping into a sauna or hot bath can help, too.”

“Removing toxins is key to living a healthy life,” Dr. An says. “Just like many of us do in our homes by procrastinating and getting sloppy, our body stores junk. Get rid of it once and for all.”

About Dr. Suhyun An, DC, MSN, NP-C

Dr. Suhyun An (www.drsuhyunan.com) is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.

The app teaching anorexics to eat

More patients go into long-term remission by re-learning how to eat,
than through CBT or drugs

The Mandometer app connects to a weighing scale, and guides patients’ eating behavior by providing visual feedback. Redistributed under CC BY-NC-ND 3.0 from J Vis Exp. 2018; (135): 57432.

Swedish scientists say that eating disorders should be considered just that – eating disorders, rather than mental disorders. The proof, they say, is in the eating.

“Anorexic patients can learn to eat at a normal rate by adjusting food intake to feedback from a smartphone app,” says Per Södersten, Professor at the Karolinska Institute and lead author of an article in Frontiers in Neuroscience defending his pioneering method. “And in contrast to failing standard treatments, most regain a normal body weight, their health improves, and few relapse.”

The approach is based on the theory that slow eating and excessive physical exertion, both hallmarks of anorexia, are evolutionarily conserved responses to short food supply that can be triggered by dieting – and reversed by practicing normal eating.

Which came first: the diet or the anorexia?

Attempts to treat anorexia as a mental illness have largely failed, claim the authors.

“The standard treatment worldwide, cognitive behavioral therapy (CBT), targets cognitive processes thought to maintain the disorder,” explains Södersten. “The rate of remission from eating disorders is at most 25% one year after CBT, with unknown outcomes in the long-term. Psychoactive drugs have proven even less effective.”

Instead, they say, we need to flip our perspective: to target eating behaviors that maintain dysfunctional cognitive processes.

“This new perspective is not so new: nearly 40 years ago, it was realized that the conspicuous high physical activity of anorexia is a normal, evolutionarily conserved response – i.e., foraging for food when it is in short supply – that can be triggered dietary restriction.

“In striking similarity to human anorexics, rats and mice given food only once a day begin to increase their running activity and decrease their food intake further to the point at which they lose a great deal of body weight and can eventually die.”

More recently, the theory has been elaborated and validated by studies of brain function.

“We find that chemical signaling in the starved brain supports the search for food, rather than eating itself,” reports Södersten.

How to eat

To prove that the evolutionary perspective works in practice, Södersten and his team have put their money where their (patient’s) mouth is. Their private clinics – which reinvest 100% of profits into research and development – are now the largest provider of eating disorders services in Sweden.

“We first proposed teaching anorexics to eat back in 1996. At the time, it was thought that this was misplaced and even dangerous; today, no-one can treat patients with eating disorders in the Region of Stockholm without a program for restoring their eating behavior.”

At the Mandometer clinics, the control of eating behavior is outsourced to a machine that provides feedback on how quickly to eat.

“Subjects eat food from a plate that sits on a scale connected to their smartphone. The scale records the weight loss of the plate during the meal, and via an app creates a curve of food intake, meal duration and rate of eating,” explains Södersten. “At regular intervals, a rating scale appears on the screen and the subject is asked to rate their feeling of fullness.”

“A reference curve for eating rate and a reference curve for the feeling of fullness are also displayed on the screen of the smartphone. The subject can thus adapt their own curves in real time to the reference curves, which are based on eating behavior recorded in healthy controls.”

Through this feedback, patients learn to visualize what normal portions of food look like and how to eat at a normal rate.

Satisfying results

The method has now been used to treat over 1500 patients to remission by practicing eating.

“The rate of remission is 75% in on average one year of treatment, the rate of relapse is 10% over five years of follow-up and no patient has died.”

This appears to be a vast improvement compared to the current best standard treatment of CBT. All the more so, considering that overall Södersten’s patients started off sicker than average.

“The difference in outcome is so big that, according to our medical statistician, a randomized control trial [RCT] is now redundant. Nevertheless, we invite a head-to-head RCT by independent researchers – so far, there are no takers.”

Why Whole Grain?

Whole grain can contribute to health by changing intestinal serotonin production

Adults consuming whole grain rye have lower plasma serotonin levels than people eating low-fibre wheat bread, according to a recent study by the University of Eastern Finland and the International Agency for Research on Cancer (IARC). In the study, the consumption of cereal fibre from rye or wheat was also found to reduce serotonin levels in the colon of mice. In light of the results, the health benefits of whole grain cereals may be linked, at least in part, to the alteration of serotonin production in the intestines, where the majority of the body’s serotonin is produced. The results of were published in The American Journal of Clinical Nutrition.

The consumption of whole grain cereals has been associated with a lower risk of type 2 diabetes, cardiovascular disease and some cancers, but the underlying mechanisms are still poorly understood. There may be effects on bioactive compounds contained in whole grains, phytochemicals and fibres from which different metabolites are produced by intestinal bacteria.

The new study explored how the consumption of wholegrain rye modulates concentrations of different metabolites in the bloodstream. The study employed untargeted metabolite profiling, also known as metabolomics, which can simultaneously detect numerous metabolites, including those previously unknown.

For the first four weeks of the study, the participants ate 6 to 10 slices a day of low-fibre wheat bread, and then another four weeks the same amount of wholegrain rye bread or wheat bread supplemented with rye fibre. Otherwise, they didn’t change their diet. At the end of both periods, they gave blood samples, which were analysed by a combination of liquid chromatography and mass spectrometry. Their plasma metabolite profiles between the different diet periods were then compared.


The consumption of wholegrain rye led to, among other things, significantly lower serotonin concentrations when compared to consumption of low-fibre wheat bread. The researchers also tested in mice whether the addition of cereal fibre to the diet changes serotonin production in the intestine. The diet of the mice was supplemented for nine weeks with rye bran, wheat bran or cellulose flour. The mice receiving rye or wheat bran had significantly lower serotonin in their colon. For additional information on supplements and how they can modify diets go to website


Serotonin is best known as a neurotransmitter in the brain. However, serotonin produced by the intestines remains separated from the brain, serving various peripheral functions including modulation of gut’s motility. Increased blood serotonin has also been associated with high blood glucose levels.

“Whole grain, on the other hand, is known to reduce the risk of diabetes, and on the basis of these new results, the effect could at least partly be due to a decrease in serotonin levels,” says Academy Research Fellow Kati Hanhineva from the University of Eastern Finland.

The researchers are also interested in the association of serotonin with colorectal cancer.
“Some recent studies have found cancer patients to have higher plasma serotonin levels than healthy controls,” Scientist Pekka Keski-Rahkonen from IARC adds.

The consumption of wholegrain rye bread was also associated with lower plasma concentrations of taurine, glycerophosphocholine and two endogenous glycerophospholipids. In addition, the researchers identified 15 rye phytochemicals whose levels in the bloodstream increased with the consumption of rye fibre.

 

10 Ways to Monitor Your Drinking this Cinco de Mayo

1. Don’t drink on an empty stomach. Savor your meal before you start drinking an alcoholic beverage.

2. Do not overeat and Sip your drink. Enjoy your beverage.

3. Avoid binging. The definition of binging is 5 drinks or more in less than 4-5 hours.

4. Keep your consumption of drinks as low as possible – not more than 3 drinks for a man and 2 for a woman.

5. Alcoholic beverages are similar in alcohol content. One beer is equivalent to a glass of wine or a shot of liquor.

6. Find a driver. Don’t drive after drinking. It is hard to judge your blood alcohol level and its effects on your cognitive ability and reflexes.

7. If you are a diabetic or hypertensive, suffering from a heart or liver condition, take your daily medications, and check with your doctor to avoid alcohol interactions with your medications.

8. If you are going to use Tylenol, don’t exceed more than 3 grams in one day. Be aware that a lot of headache medicines or pain killers contain acetaminophen (Tylenol), so avoid accidental overdosing.

9. Don’t mix alcohol with other recreational drugs.

10. Space your beverages to allow your body the ability to metabolize what you ingested and avoid intoxication.

Savor, Sip and Space

Curated by Dr. Tarek Hassanein of Southern California Liver Centers