If you haven’t, let me share a little about its appeal…

First off, it’s not just a drink. Some call it an experience — one that should probably be kept to a minimum, as it involves sugar, a variety of flavors and toppings.

But what really defines this drink sensation is the boba — chewy tapioca pearls swimming in your drink.

That means you can simultaneously sip your tasty tea and enjoy the “mastication pleasure” of smooth, soft beads bouncing around your mouth until you “pop” them, taking this sensory experience to the next level: chewy sweetness.

But as I mentioned, it’s not the healthiest of drinks, as most fad foods aren’t. But what if you could add beads or pearls to your drink that did more than give your mouth something tasty to chew on?

Like tiny green tea beads that trap fat and melt away pounds …

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Fat-absorbing microbeads without the nasty side effects

The quest for a magic weight loss pill is still alive and well.

However, today’s popular GLP-1 agonists, gastric bypass, and the gut-wrenching Olestra chips of the 90s, prove the journey to prevent dietary fat absorption is fraught with adverse side effects.

But there’s an interesting idea on the horizon…

A team of researchers led by Yue Wu, a graduate student at Sichuan University, was inspired to target the same sort of fat absorption without the negative side effects. “We want to develop something that works with how people normally eat and live,” Wu says.

They started by creating tiny plant-based spheres spontaneously formed through a series of chemical bonds between green tea polyphenols and vitamin E. These structures can form chemical tethers to fat droplets, serving as the “fat-binding core” of the microbeads.

The researchers then coated the spheres in a natural polymer derived from seaweed to protect them from the stomach’s acidic environment. Once ingested, the protective coating expands in response to the acidic pH as the beads travel towards the intestine. There, the green tea polyphenols and vitamin E compounds bind to and trap partially digested fats, which are ultimately eliminated.

Next, they tested the weight-loss treatment in rats…

The researchers divided the rats into three groups: those fed a diet of 60 percent fat with microbeads, those fed the same high-fat diet without microbeads, and those fed a normal diet of 10 percent fat. All the rats were fed these diets for 30 days.

The results were astounding. Rats fed the high-fat diet with microbeads lost 17 percent of their total body weight, while rats in the other groups didn’t lose weight at all.

Additionally, rats on the high-fat microbead diet exhibited reduced adipose tissue and less liver damage compared to those on the other two diets. They also excreted more fat in their feces compared to rats not given microbeads, and the extra fat had no apparent ill effects on their health.

Then, when comparing rats on the high-fat microbead diet with rats treated with orlistat, the researchers observed that the high-fat microbead rats showed similar intestinal fat excretion without the gastrointestinal side effects observed in the orlistat-treated rats.

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Safe weight loss inspired by boba tea

These preliminary results look promising…

The researchers say this microbead approach to weight loss may be safer and more accessible than surgery or pharmaceuticals.

“Losing weight can help some people prevent long-term health issues like diabetes and heart disease,” Wu says. “Our microbeads work directly in the gut to block fat absorption in a noninvasive and gentle way.”

The microbeads are nearly flavorless, and the researchers believe they can easily be integrated into people’s diets: for example, as small tapioca- or boba-sized balls added to desserts and bubble teas.

Wu and her team are collaborating with a biotechnology company to produce the plant-based beads using food-grade, FDA-approved ingredients.

The researchers have also initiated a human clinical trial in collaboration with the West China Hospital of Sichuan University.

“This represents a major step toward clinical translation of our polyphenol-based microbeads, following our foundational results,” Wu says. “We have officially enrolled 26 participants in our investigator-initiated trial, and we anticipate that preliminary data may become available within the next year.”

So if you’ve been waiting to jump on the bubble tea trend, you may be in luck, especially if the next generation can boast safe weight loss along with that “mastication pleasure!”

Source:

1. Tiny green tea beads trap fat and melt away pounds without side effects — ScienceDaily

The post Green tea beads: The next big thing in weight loss appeared first on Easy Health Options®.

Despite the bad rap noodles have gotten for over a decade, new research is revealing that eating pasta can be part of a healthy diet that contributes to a healthier weight.

Here’s the latest on one of America’s favorite foods…

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The benefits of eating pasta

Research published in Frontiers in Nutrition analyzed the diets of adults and children who eat pasta compared to people who report skipping it altogether. The results showed that for both adults and children, eating pasta leads to a better overall diet quality, as well as higher nutrient intakes.

In fact, the researchers found that adult pasta eaters were less likely to fall short in folate, iron, magnesium and dietary fiber compared to non-pasta eaters.

Children who ate pasta got more of the necessary folate, iron, magnesium, dietary fiber and vitamin E they need for good health.

And there’s more good news…

While we’ve been led to believe that eating pasta means consuming lots of unnecessary calories and gaining weight, this research found that’s not quite the case…

The team discovered that adult pasta eaters have lower daily intakes of saturated fats and added sugars compared to their non-pasta-eating counterparts. And pasta-loving kids eat less saturated fat and total fats each day than kids who avoid spaghetti.

The research also revealed that people who eat pasta consume no more calories per day than those who avoid it. For women, eating pasta may actually be beneficial in maintaining a healthy weight.

That’s because pasta consumption in adult females was associated with:

• Reduced waist circumference
• Lower body weight
• Lower body mass index (BMI)

That’s a lot of benefits packed into a convenient, nutritious, easy-to-prepare meal loved by both young and old, underscoring the nutritional importance of grains, like pasta, as a part of a healthy diet!

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Pass the pasta, don’t pass on the pasta

So, if you love pasta, you can now enjoy it guilt-free! However, that doesn’t necessarily mean slathering it with thick, creamy Alfredo sauce, which is high in saturated fats, or going overboard with the super cheesy lasagna. Marinara sauce is a better option, and if you want to really boost nutrients, a homemade pesto would be your best choice.

As registered dietitian Diane Welland, Director of Nutrition Communications for the National Pasta Association, explains, “Pasta can be an effective building block for good nutrition throughout the lifecycle, as it serves as a perfect delivery system for fruits, vegetables, lean meats, fish and legumes.”

She recommends thinking of pasta as a canvas to which you can add almost any nutrient-dense, fiber-rich food that you and your family enjoy, creating memorable and delicious meals.

And don’t forget…

If you want to pack even more nutrients into your pasta-based meals, skip the refined white pasta options and opt for a whole-grain pasta or one made from lentils, which are rich in fiber.

Sources:

Research finds people who eat pasta have better overall quality diets than those who don’t — EurekAlert!

The post People who eat pasta have healthier diets and weight appeared first on Easy Health Options®.

There are a lot of days where that doesn’t happen. As a result, many of us are low in critical vitamins and minerals.

In fact, researchers from Tufts University just identified 10 vitamins, minerals and nutrients, most of us aren’t getting enough of in our diets. In some cases, you may want to take a supplement to get your levels of these nutrients up to snuff. In other cases, you may not. Either way, you’ll want to make sure you don’t ignore these critical nutrients…

How to get more of these top 10 under-consumed nutrients

Tufts researchers recently took a closer look at the National Health and Nutrition Examination Survey and the Dietary Guidelines for Americans, and determined that most Americans aren’t getting enough of the following vitamins, minerals, and nutrients in their diets:

1. Calcium

Calcium is critical to healthy bones. In fact, if you don’t get enough, it can lead to lower bone mass… which can cause breaks and fractures, especially as you get older. Based on its effect on bone health and the fact that so many Americans aren’t getting enough, calcium deficiency is categorized as a public health concern.

To get more calcium in your diet, you can eat more dairy, fish with soft bones and dark green vegetables. You can also buy calcium-fortified foods like tofu, dairy alternatives, and juices. Aim for between 1,000 to 1,200 mg of calcium per day. Calcium is one of the nutrients that you need to get primarily from food (unless you’re directed to supplement by your doctor), and here’s why…

Getting too much calcium from supplements can increase your risk of brain and heart trouble because the calcium isn’t absorbed properly and accumulates in these vital organs. In fact, research shows taking calcium supplements can increase the risk of heart disease and dementia if you’re a woman. If you do take a calcium supplement, combine it with  K2 and D3. These supplements help distribute calcium evenly throughout the body.

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2. Vitamin D

Like calcium, vitamin D is important for bone health. In fact, children who don’t get enough vitamin D can end up with a softening and weakening of the bones known as rickets, and adults who don’t get enough vitamin D can end up with a similar bone softening called osteomalacia. Besides bone problems, low vitamin D levels also increase your risk of certain types of cancer and autoimmune diseases.

Vitamin D deficiency is categorized as a public health concern in America, which means most of us need more than we’re getting. You can get more vitamin D by eating fatty fish or spending time in the sun. But you can only eat so much fish. And for those of us in northern climates, we can’t rely on the sun as a source of vitamin D for much of the year. That’s why I choose to take a vitamin D supplement.

Before you start taking a vitamin D supplement, check to see where your vitamin D levels fall through an at-home test or a trip to your doctor’s office. If your levels are low, Dr. Michael Cutler recommends taking 1,000 International Units (IU) of D3 daily or 5,000 IU of D3 twice weekly to boost and maintain healthy levels.

3. Potassium

Potassium is an important mineral and electrolyte. It supports muscle function, nerve function and keeps your body fluids in balance. Unfortunately, there’s a potassium shortage in American diets. And if you don’t get enough potassium, it can cause muscle weakness and fatigue. It can also increase your risk of high blood pressure and mess with blood sugar regulation. So how do you make sure your potassium levels are up to par?

Start by eating plenty of fruit (especially bananas). You can also get potassium from vegetables, like acorn squash and sweet potatoes, milk, yogurt, beans, and fish. Getting potassium from supplements, however, is tricky. You’re supposed to get somewhere between 3,500 and 4,700 mg of potassium per day. But due to the risks associated with accidentally taking too much potassium (like heart problems or cardiac arrest), the FDA limits the amount of potassium in supplements to a mere 100 mg. As you can imagine it, would take a lot of supplements to hit your potassium target for the day. That’s why food is probably a better source of this critical mineral.

4. Fiber

Fiber deficiency is another public health concern in the U.S. of A. because most of us aren’t eating nearly enough fiber-filled foods. Not getting enough fiber nutrients can lead to constipation and problems with blood sugar control. It can even increase the risk of diabetes and heart disease. You should eat at least 20 to 30 grams of fiber per day… and as much as 50 grams per day (just don’t eat more than 70 grams of fiber per day, otherwise you could end up gassy and bloated).

The best dietary sources of fiber are fruits, vegetables, whole grains, and legumes. If you’ve tried to get enough of the nutrients through foods and you just can’t hit the mark consistently, there’s nothing wrong with trying a fiber supplement. There are plenty of options: inulin, methylcellulose, psyllium. Find a fiber supplement that works for you and add a scoop (or two) of fiber to your morning smoothie, juice or coffee.

5. Magnesium

Magnesium supports your health in many ways. It improves bone health, regulates blood sugar, balances blood pressure, plays a role in heart rhythm and supports nerve and muscle function. That may be why low magnesium levels are tied to a host of health risks, including osteoporosis, heart disease, and type 2 diabetes. If you’re deficient in magnesium, you could experience minor symptoms like muscle cramps and loss of appetite, or you could experience major ones like seizures and irregular heart rhythm. Although, some people with magnesium deficiency may not have any symptoms.

You can get magnesium from foods like beans, nuts, whole grains, and leafy greens. The recommended daily dosage is between 310 and 420 mg for adults (although some say that’s too low). Magnesium is one mineral to consider a supplement for. Research shows magnesium levels in our food is declining due to industrial agriculture and food processing. If you decide to take a magnesium supplement, you don’t have to take it orally if you don’t want to. Magnesium can be absorbed through your skin, so a lot of people rely on transdermal magnesium creams or Epsom salt baths for this important mineral.

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6. Iron

Iron deficiency is common among Americans. But certain groups are more at risk for it than others, like women, children, vegetarians and people who give blood frequently. Not getting enough iron can really set your body back. That’s because iron helps create blood, transport oxygen, fight infections and produce energy. How do you know if you’re iron deficient?

Typically, people who aren’t getting enough of these nutrients experience symptoms like fatigue, weakness, shortness of breath, lightheadedness, and cold hands and feet. But the only way to know for sure is to have your iron levels tested. If your levels are low, your doctor will probably prescribe an iron supplement. Even if your levels aren’t low, it’s a good idea to take a supplement that includes iron… especially if you fall into one of the at-risk groups. You can also get iron from foods like beef, beef liver, chicken liver, shellfish, beans, and whole grains.

7. Vitamin A

Vitamin A is an antioxidant that’s essential to your immune function, your vision, your skin, your reproductive system and much more. You’re supposed to get 900 mcg of vitamin A per day if you’re a man and 700 mcg of vitamin A per day if you’re a woman. But according to Tufts researchers, Americans are missing that mark. That may be because most of us are eating far too little fruits and veggies. Vitamin A is abundant in orange and yellow fruits and veggies like carrots and mangoes. It’s also in milk, yogurt and fortified dairy alternatives.

Should you amp up your vitamin A intake with a supplement? That’s up to you. There is some evidence that excess antioxidants from vitamin A can contribute to cancer risk. But there’s also some research showing higher vitamin A intakes can reduce cancer. Either way, vitamin A can be toxic at excessive doses. So, if you do decide to take a vitamin A supplement, don’t overdo it. Better yet, take a high-quality, whole food multivitamin that’s sure to give you a reasonable dosage of vitamin A too.

8. Vitamin C

Vitamin C is a standby for many of us during cold and flu season. But you need to make sure you’re getting enough vitamin C other times of the year too. Vitamin C boosts your immune function, supports skin health, helps you maintain healthy bones and teeth and supports wound healing.

If you don’t get enough vitamin C, you may notice yourself succumbing to bugs more often. Your cuts and scrapes probably won’t heal as quickly either. Luckily, eating more fruits and vegetables, like guavas, kiwis, strawberries, oranges, cantaloupes, grapefruits and tomatoes, should help. A whole-food, fermented multivitamin is a good insurance policy for getting enough C nutrients if you don’t think your diet is cutting it. You may also want to add extra C to your routine during cold and flu season. I like to do that with an Amla berry powder supplement. I just add a scoop or two to my water or OJ.

9. Vitamin E

Vitamin E has antioxidant and anti-inflammatory properties. It also supports your immune system. Unfortunately, most Americans aren’t getting enough of it in their diets. You’re supposed to get about 15 g of vitamin E per day from a variety of foods, including, fruits, vegetables, nuts, seeds, nut butters, seed butters, and vegetable oils.

If you don’t think you can commit to getting more vitamin E from your diet, supplements are an option. But beware of synthetic vitamin E supplements (AKA alpha-tocopherol). They’ve been tied to an increased risk of cancer and other diseases in certain studies. The natural form of vitamin E seems to be safer. If you’re shopping for a vitamin E supplement, look for one that contains “mixed tocopherols.” These are natural forms of vitamin E like beta- and delta-tocopherol.

10. Choline

Choline is an essential nutrient that helps keep your liver, brain, nervous system, muscles and metabolism healthy. Unfortunately, most of us aren’t getting enough it… especially those of us who are vegetarian or vegan. There are some vegetarian sources of choline, like nuts, beans, and broccoli. But the biggest sources of the nutrients are animal products like meat, poultry, seafood and fish, eggs and milk.

You’re supposed to get between 425 and 550 mg of choline nutrients per day depending on your sex and pregnancy status. Not getting enough choline can have serious consequences, like liver disease, muscle damage, and developmental issues in unborn babies. If you’re a vegetarian or pregnant, taking a supplement that contains choline is probably a good idea. Just don’t take too much. Too much choline can cause dangerous drops in blood pressure, sweating, nausea, and other uncomfortable symptoms.

Sources:

1. For a balanced diet and good health, pay particular attention to these essential vitamins and minerals — MedicalXpress
2. Rickets — Mayo Clinic
3. Osteomalacia — Mayo Clinic
4. Vitamin D and your health: Breaking old rules, raising new hopes — Harvard Health Publishing
5. Should I take a potassium supplement? — Harvard Health Publishing
6. How Much Potassium Do You Need Per Day? — Healthline
7. What’s the Best Fiber Supplement? — Healthline
8. Fiber — Harvard T.H. Chan. School of Public Health
9. Magnesium Dosage: How Much Should You Take per Day? — Healthline
10. Iron deficiency anemia — Mayo Clinic
11. What Is Choline? An Essential Nutrient With Many Benefits — Healthline
12. Vitamin A: Benefits, Deficiency, Toxicity and More — Healthline
13. Easy does it with vitamin E — Harvard Health Publishing
14. Vitamin E — National Institutes of Health
15. How to get the “right” vitamin E — Easy Health Options

The post 10 nutrients you’re probably not eating enough of appeared first on Easy Health Options®.

How successful were you at keeping the weight off after you stopped?

Why would the Keto — or Paleo, or Atkins, or Cookie, or Grapefruit, or Cabbage Soup — diet be any different this time?

The key to losing weight and keeping it off — for good — is to make small sustainable changes in your usual eating pattern.  And finding realistic ways to incrementally incorporate more and more foods that promote health (and fewer foods that promote disease) into your nutrition plan.

One food that can promote both health and weight loss, happens to have recently earned the distinction of being named the world’s most nutritious food.

What could happen if you simply swapped out some junk food snacks or even cut down one meal portion a day, and substituted this healthy food? The sky’s the limit — and here’s why…

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The power of nutritional fitness

Diet is a four-letter word. But nutritional fitness… that’s about eating — the right foods.

In a recent analysis, scientists set out to define the world’s most nutritious foods based on a novel ranking system. They grouped foods together in various combinations that meet our daily nutrient requirements using the smallest number of foods possible. The foods that were included in the most combinations were ranked as having the most “nutritional fitness.”

What food came out on top?

Almonds. 

And here’s why…

1. Concentrated nutrition. One ounce of almonds contains 163 calories, 8.8 grams of MUFA (healthy monounsaturated fats like those found in olive oil), 3.4 grams of PUFA (polyunsaturated fats, like those heart-healthy omega 3s), 6 grams of protein, 39 mg of plant sterols and 3.5 grams of fiber. That’s a satisfying serving of heart-healthy, cholesterol-fighting nutrients from just a small handful of nuts.

2. A top food source of vitamin E.Per ounce, almonds deliver 37 percent of the recommended daily allowance (RDA) of vitamin E, making almonds one of the most abundant sources of this nutrient. The high vitamin E content is actually a big deal as studies have linked higher intakes of vitamin E intake FROM FOOD with lower rates of heart disease, cancer, and dementia. This is in contrast to getting your vitamin E from supplements, which has never been shown to improve outcomes.

3. Full of antioxidants. A raw almond’s brown skin is especially high in antioxidants and studies have shown reductions in biomarkers of oxidative stress with regular raw almond consumption. This means that almonds have a role to play in fighting inflammation and oxidation of LDL (bad) cholesterol. For LDL to deposit in our arteries, it has to be oxidized. Reducing LDL oxidation reduces the chance that any of it actually causes us harm.

4. High magnesium content. One ounce of almonds also gets you 20% of the RDA for magnesium, which can be important for blood sugar and pressure control.  Magnesium deficiency is common and increasing magnesium intake has been shown to improve insulin sensitivity and blood sugar levels. This has significant implications for people with metabolic syndrome, prediabetes, and type 2 diabetes.

Getting enough magnesium can also help with blood pressure control. Following a low sodium DASH diet, which is naturally high in magnesium, has been shown to be as effective as using medication to lower blood pressure readings.

5. Good for weight loss. Finally, nuts, in general, have been shown to help with weight loss. Although that seems counterintuitive (given that they’re a higher calorie, high-fat food), nuts are very satiating, leading to overall lower calorie consumption, especially when they’re the switch out for processed carbs.

All in all, almonds truly are a superfood.  Which is why you’ll find raw almonds in all Step One Foods products.

When you focus on health and not weight, the pounds take care of themselves. Without you having to waste time counting calories, or points, or grams of carbs. Or even knowing your blood type.

Sources:

1. The 10 most nutritious foods in the world, and how to incorporate them into your diet — Business Insider
2. Nuts — Linus Pauling Institute | Oregon State University
3. 9 Evidence-Based Health Benefits of Almonds — Healthline

The post 5 reasons almonds are the world’s most nutritious (and helpful) food appeared first on Easy Health Options®.

Did you know, for example, that magnesium deficiency increases your risk of type 2 diabetes and cardiovascular disease?

Or that vitamin E deficiency makes you more likely to get Alzheimer’s disease?

The scary thing is, a lot of Americans aren’t eating enough of these essential nutrients. especially older Americans.

The typical American diet provides less than the recommended dosage of both micronutrients. Plus, older adults tend to eat even less of these nutrients than younger adults, and they have other risk factors for deficiency, like:

• Worse nutrient absorption
• Faster nutrient excretion through urine
• Medications that contribute to nutrient depletion

So, what should you do to make sure you’re getting enough of these disease-fighting nutrients?

You might think supplements are the solution. But not necessarily. Food is always the best source of the nutrients your body needs. It provides nutrients that are easier for your body to absorb. Plus, getting your nutrients from food reduces the risk of overdoing any one nutrient (which has its own set of disease risks and side effects).

Fortunately, there’s one tasty food that can give you a healthy dose of vitamin E and magnesium…

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Hazelnuts: the nuttiest way to get your nutrients

A new study from researchers at Oregon State University found that a single food can help older adults raise their vitamin E and magnesium levels — the hazelnut.

The study included 32 people ages 55 and older who ate about 57 grams of hazelnuts per day for 16 weeks. After the four-month period was up, researchers found that study participants had successfully raised their vitamin E and magnesium levels.

Researchers checked magnesium levels through blood tests but vitamin E through urine tests. Why?

Because it’s hard to get an accurate reading of vitamin E levels through blood in older adults. They tend to have high cholesterol, which causes vitamin E (also known as alpha-tocopherol) to stay in the blood. This makes it seem like older adults are getting more vitamin E than they really are.

Checking vitamin E levels through the presence of a metabolite in urine gives a better picture of how much vitamin E older adults are really getting (something that’s good to know in case you ever get tested for vitamin E deficiency).

All in all, this study offers a safe, simple solution to a common problem — micronutrient deficiencies that prevent you from living your best, healthiest life in your older years.

“The findings demonstrate the power of adding hazelnuts to your diet, of just changing one thing. Vitamin E and magnesium are two of the most under-consumed micronutrients in the U.S. population, and there’s much more to hazelnuts than what we analyzed here. They’re also a great source of healthy fats, copper, and B6. People don’t like taking multivitamins, but hazelnuts represent a multivitamin in a natural form,” said Maret Traber, the study’s corresponding author and a professor in the OSU College of Public Health and Human Science.

Hooray for the healthy hazelnut!

In the study, researchers had older adults eat 57 grams of hazelnuts per day. That’s roughly 2 ounces or one-third cup.

Adults are supposed to get about 15 mg of vitamin E per day and between 320 and 420 mg of magnesium (more if you’re male, less if you’re female). A one-ounce serving of hazelnuts gives you around 12 percent of your RDA for magnesium and 21 percent of your RDA for vitamin E.

If you’re not in the habit of including hazelnuts in your diet, there are plenty of ways to get your fill:

• Eat them plain. They’re delicious raw, roasted or toasted.
• Add them to yogurt.
• Put them in your oatmeal.
• Make homemade hazelnut muesli.
• Mix them in your salad.
• Put chopped hazelnuts on fruit for a healthy dessert.
• Try dark chocolate covered hazelnuts for a more decadent dessert.

Sources:

1. Hazelnuts improve older adults’ micronutrient levels — MedicalXpress
2. Daily Consumption of Oregon Hazelnuts Affects α-Tocopherol Status in Healthy Older Adults: A Pre-Post Intervention Study — Journal of Nutrition
3. Micronutrient deficiencies in the elderly – could ready meals be part of the solution? — Journal of Nutritional Science
4. Vitamin E: Fact Sheet for Consumers — National Institutes of Health
5. Magnesium: Fact Sheet for Health Professionals — National Institutes of Health
6. The nutty secret Italians use to look and feel great — Easy Health Options
7. Can You Eat Raw Hazelnuts? — SFGate

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