Diet Science

If your goal in selecting plant-based meat alternatives is better health, then you'll want to know which one can get you there. Listen in this week as Dee discusses a variety of different options for replacing meat in your diet.Link to Non-GMO Shopping Guide: https://www.nongmoproject.org/find-non-gmo/verified-products/

A 2015 study published in the journal Science found that high doses of vitamin C impaired growth of colon cancer tumors that have previously resisted other treatments. Listen in this week as Dee discusses the findings of the study, and what this means for the future of treatment for many other types of cancer.References:Monti, D. A., Mitchell, E., Bazzan, A. J., Littman, S., Zabrecky, G., Yeo, C. J., Pillai, M. V., Newberg, A. B., Deshmukh, S., & Levine, M. (2012). Phase I evaluation of intravenous ascorbic acid in combination with gemcitabine and erlotinib in patients with metastatic pancreatic cancer. PLoS ONE, 7(1). https://doi.org/10.1371/journal.pone.0029794Yun, J., Mullarky, E., Lu, C., Bosch, K. N., Kavalier, A., Rivera, K., Roper, J., Chio, I. I., Giannopoulou, E. G., Rago, C., Muley, A., Asara, J. M., Paik, J., Elemento, O., Chen, Z., Pappin, D. J., Dow, L. E., Papadopoulos, N., Gross, S. S., & Cantley, L. C. (2015). Vitamin C selectively kills KRAS and BRAF mutant colorectal cancer cells by

A new study published in Mayo Clinic Proceedings showed that lower intake of calcium and potassium leads to high odds of developing kidney stones. Listen in this week as Dee discusses the findings of the 8-year study. and how to increase intake of foods containing these important nutrients.Reference:Chewcharat, A., Thongprayoon, C., Vaughan, L. E., Mehta, R. A., Schulte, P. J., O’Connor, H. M., Lieske, J. C., Taylor, E. N., & Rule, A. D. (2022). Dietary risk factors for incident and recurrent symptomatic kidney stones. Mayo Clinic Proceedings, 97(8), 1437–1448. https://doi.org/10.1016/j.mayocp.2022.04.016

If you enjoy eating jackfruit as a meat alternative, you'll want to know about banana blossoms.  Listen in this week as Dee discusses the purple flower with a surprisingly flaky fish-like texture, its health benefits, and how to use it in your meals.Link to purchase Banana Blossom: https://amzn.to/3CmVyW6

The Paleo Diet has long been touted as a diet that did not contain potatoes, beans or other starchy foods. New research now shows that likely wasn't the case. Listen in this week as Dee discusses the findings of the 7-year study on the dental plaque and oral microbiome of a 100,000-year old Neanderthal.Reference:Fellows Yates, J. A., Velsko, I. M., Aron, F., Posth, C., Hofman, C. A., Austin, R. M., Parker, C. E., Mann, A. E., Nägele, K., Arthur, K. W., Arthur, J. W., Bauer, C. C., Crevecoeur, I., Cupillard, C., Curtis, M. C., Dalén, L., Díaz-Zorita Bonilla, M., Díez Fernández-Lomana, J. C., Drucker, D. G., … Warinner, C. (2021). The evolution and changing ecology of the african hominid oral microbiome. Proceedings of the National Academy of Sciences, 118(20). https://doi.org/10.1073/pnas.2021655118 

A new study has found that potassium-rich diets were associated with lower blood pressure, particularly in women with high salt intake. Three specific foods had the most benefit. Listen in this week as Dee discusses the research, and why a high potassium diet is important for everyone.Reference:Wouda, R. D., Boekholdt, S. M., Khaw, K. T., Wareham, N. J., de Borst, M. H., Hoorn, E. J., Rotmans, J. I., & Vogt, L. (2022). Sex-specific associations between potassium intake, blood pressure, and cardiovascular outcomes: the EPIC-Norfolk study. European Heart Journal, ehac313. https://doi.org/10.1093/eurheartj/ehac313

The idea that exercising more can mitigate the effects of eating a poor diet is being put to rest. Listen in this week as Dee discusses the research, and how the synergy of a good diet and physical activity promote the best health outcomes.Reference:Ding, D., Van Buskirk, J., Nguyen, B., Stamatakis, E., Elbarbary, M., Veronese, N., Clare, P. J., Lee, I.-M., Ekelund, U., & Fontana, L. (2022). Physical activity, diet quality and all-cause cardiovascular disease and cancer mortality: A prospective study of 346 627 UK Biobank participants. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-105195

A growing body of evidence suggests that consumption of diet soda is correlated to increased risk of metabolic issues and dementia, among other medical conditions. Listen in this week as Dee discusses the research, and how to cut down on diet soda consumption.Reference:Johnson, R. K., Lichtenstein, A. H., Anderson, C. A. M., Carson, J. A., Després, J.-P., Hu, F. B., Kris-Etherton, P. M., Otten, J. J., Towfighi, A., & Wylie-Rosett, J. (2018). Low-calorie sweetened beverages and cardiometabolic health: A science advisory from the American Heart Association. Circulation, 138(9). https://doi.org/10.1161/cir.0000000000000569

Alzheimer's Disease currently devastates the lives of 5.8 million Americans, and there is no cure, but some promising research on curcumin gives us some hope. Listen in this week as Dee discusses how curcumin, the active component in the spice turmeric, quells the flame of inflammation in the brain that is linked to Alzheimer's.Link to Turmeric: https://amzn.to/3OZmG0BSource:Mishra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) onalzheimer′s disease: An overview. Annals of Indian Academy of Neurology, 11(1), 13. https://doi.org/10.4103/0972-2327.40220 

A new study has shown that adding about two servings of pecans a day to your diet produces a greater and more consistent reduction in cholesterol compared to many other interventions. Listen in this week as Dee discusses the results of the study, with a bonus comparison to how avocados also reduce cholesterol levels.Sources:Guarneiri, L. L., Paton, C. M., & Cooper, J. A. (2021). Pecan-enriched diets alter cholesterol profiles and triglycerides in adults at risk for cardiovascular disease in a randomized, controlled trial. The Journal of Nutrition, 151(10), 3091–3101. https://doi.org/10.1093/jn/nxab248 Lichtenstein, A. H., Kris‐Etherton, P. M., Petersen, K. S., Matthan, N. R., Barnes, S., Vitolins, M. Z., Li, Z., Sabaté, J., Rajaram, S., Chowdhury, S., Davis, K. M., Galluccio, J., Gilhooly, C. H., Legro, R. S., Li, J., Lovato, L., Perdue, L. H., Petty, G., Rasmussen, A. M., … Reboussin, D. M. (2022). Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial. J

A new study reveals that people are usually wrong when ranking how well they eat, particularly when they think their diet is healthy. Listen in this week as Dee discusses the significant disconnects between the researcher-calculated evaluation and how participants ranked their own diet, and how to ensure your diet meets the criteria for excellence.Links to research presented orally at the annual meeting of the American Society for Nutrition held on June 14, 2022, titled Relationship Between Dietary Patterns and Behavioral/Societal Outcomes: abstractpresentation details

Testosterone is a key hormone needed by both men and women for optimal bone density, blood sugar control, muscle mass, energy levels, and libido. Testosterone production in the body may decrease due to a number of diet and lifestyle factors. Listen in this week as Dee discusses how to naturally boost testosterone levels, and why you need to keep your levels up.Link to Reed's Zero Sugar Extra Ginger Ale, co-host Michael's new favorite beverage that, according to Dee, can help to naturally increase testosterone: https://amzn.to/3OoLbUN Dee appeared on the cover of the June 27th, 2022 issue of Woman's World Magazine. To get a copy of that edition, click here: https://www.zinio.com/woman-s-world/june-27-2022-i550366

Every year the Environmental Working Group, a non-profit advocacy group, publishes a list of common produce items and ranks them according to how contaminated they are with pesticide residues that you may potentially be eating!  Listen in this week as Dee discusses what's new this year and which foods you should always eat organically grown, and which are safe to eat non-organic. Download a pocket size copy of the 2022 Dirty Dozen and Clean 15 List at https://www.ewg.org/foodnews/

Table olives are one of the oldest fermented foods hailing from the Mediterranean area. Fermentation gives them probiotic properties in addition to their many other health benefits. Listen in this week as Dee discusses how olives are fermented, and the difference between black olives vs fermented olives.

Two studies published within the last year found that cells in muscles being used to lift weights sends instructions to fat cells in other parts of the body to prompt the fat burning process. Listen in this week as Dee discusses the results of these two studies and why weight training burns more fat than aerobic exercise.References:Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, 23(5), 1–25. https://doi.org/10.1111/obr.13428Vechetti, I. J., Peck, B. D., Wen, Y., Walton, R. G., Valentino, T. R., Alimov, A. P., Dungan, C. M., Van Pelt, D. W., Walden, F., Alkner, B., Peterson, C. A., & McCarthy, J. J. (2021). Mechanical overload‐induced muscle‐derived extracellular vesicles promote adipose tissue lipolysis. The FASEB

Kvass is a fermented probiotics beverage that hails from northeastern Europe and is traditionally made from bread, malt, and water. When kvass is made from beets instead of bread, it puts the beverage into a whole other league, owing to the many health benefits of deeply hued vegetable.  Listen in this week as Dee talks about the superfood status of beet kvass, and the many reasons why it's better than kombucha or traditional bread kvass.Link to Beet Kvass, single 8-oz. bottle: https://amzn.to/3md3DU1Link to Beet Kvass, 3-pack of 16-oz. bottles: https://amzn.to/3GCEmMk

Fonio, also known as Hungry Rice, is an ancient super-grain from the millet family that hails from west Africa. It cooks as quickly as couscous, is gluten-free, and highly nutritious. Listen in this week as Dee discusses the amazing health benefits of this tiny grain, and how to add it to your culinary repertoire.Link to Fonio: https://amzn.to/3PCU7qsLink to Fantastic Fluffy Fonio recipe: https://processedfreeamerica.org/fantastic-fried-fonio-like-fried-rice-only-better/

Nutritional yeast is a delicious way to infuse flavor in a variety of meals. But what is nutritional yeast, and what are its benefits? Listen in this week as Dee explains how nutritional yeast is produced, what nutrients it naturally provides and those it does not, and the best ways to incorporate it into your diet.Link to Unfortified Nutritional Yeast: https://amzn.to/3vzr3Zd

Research shows that children born to obese mothers or mothers with type 2 diabetes, are genetically prone to developing diabetes. Listen in this week as Dee discusses a new study showing that special proteins released by the placenta after exercise prevents the negative effects of obesity being passed from mother to the offspring.

Each year, about half a million people have their gallbladder removed--a surgery known as a cholecystectomy. You can live without a gallbladder, but digestion of the fats in your diet becomes impaired, ultimately leading to deficiencies of essential fatty acids and certain vitamins. Listen in this week as Dee discusses the role of bile in fat digestion, and how to ensure you get enough if you've had your gallbladder removed.Link to Bile Salt Supplement https://amzn.to/3LV2r29