Posts tagged with "nutrition"

Green covid by Mina Tocalini for 360 Magazine

Tuberculosis Bacteria Paradox

TB-causing bacteria remember prior stress, react quickly to new stress

Tuberculosis bacteria have evolved to remember stressful encounters and react quickly to future stress, according to a study by computational bioengineers at Rice University and infectious disease experts at Rutgers New Jersey Medical School (NJMS).

Published online in the open-access journal mSystems, the research identifies a genetic mechanism that allows the TB-causing bacterium, Mycobacterium tuberculosis, to respond to stress rapidly and in manner that is “history-dependent,” said corresponding author Oleg Igoshin, a professor of bioengineering at Rice.

Researchers have long suspected that the ability of TB bacteria to remain dormant, sometimes for decades, stems from their ability to behave based upon past experience.

Latent TB is an enormous global problem. While TB kills about 1.5 million people each year, the World Health Organization estimates that 2-3 billion people are infected with a dormant form of the TB bacterium.

“There’s some sort of peace treaty between the immune system and bacteria,” Igoshin said. “The bacteria don’t grow, and the immune system doesn’t kill them. But if people get immunocompromised due to malnutrition or AIDS, the bacteria can be reactivated.”

One of the most likely candidates for a genetic switch that can toggle TB bacteria into a dormant state is a regulatory network that is activated by the stress caused by immune cell attacks. The network responds by activating several dozen genes the bacteria use to survive the stress. Based on a Rice computational model, Igoshin and his longtime Rutgers NJMS collaborator Maria Laura Gennaro and colleagues predicted just such a switch in 2010. According to the theory, the switch contained an ultrasensitive control mechanism that worked in combination with multiple feedback loops to allow hysteresis, or history-dependent behavior.

“The idea is that if we expose cells to intermediate values of stress, starting from their happy state, they don’t have that much of a response,” Igoshin explained. “But if you stress them enough to stop their growth, and then reduce the stress level back to an intermediate level, they remain stressed. And even if you fully remove the stress, the gene expression pathway stays active, maintaining a base level of activity in case the stress comes back.”

In later experiments, Gennaro’s team found no evidence of the predicted control mechanism in Mycobacterium smegmatis, a close relative of the TB bacterium. Since both organisms use the same regulatory network, it looked like the prediction was wrong. Finding out why took years of follow-up studies. Gennaro and Igoshin’s teams found that the TB bacterium, unlike their noninfectious cousins, had the hysteresis control mechanism, but it didn’t behave as expected.

“Hysteretic switches are known to be very slow, and this wasn’t,” Igoshin said. “There was hysteresis, a history-dependent response, to intermediate levels of stress. But when stress went from low to high or from high to low, the response was relatively fast. For this paper, we were trying to understand these somewhat contradictory results. ”

Igoshin and study co-author Satyajit Rao, a Rice doctoral student who graduated last year, revisited the 2010 model and considered how it might be modified to explain the paradox. Studies within the past decade had found a protein called DnaK played a role in activating the stress-response network. Based on what was known about DnaK, Igoshin and Rao added it to their model of the dormant-active switch.

“We didn’t discover it, but we proposed a particular mechanism for it that could explain the rapid, history-dependent switching we’d observed,” Igoshin said. “What happens is, when cells are stressed, their membranes get damaged, and they start accumulating unfolded proteins. Those unfolded proteins start competing for DnaK.”

DnaK was known to play the role of chaperone in helping rid cells of unfolded proteins, but it plays an additional role in the stress-response network by keeping its sensor protein in an inactive state.

“When there are too many unfolded proteins, DnaK has to let go of the sensor protein, which is an activation input for our network,” Igoshin said. “So once there are enough unfolded proteins to ‘distract’ DnaK, the organism responds to the stress.”

Gennaro and co-author Pratik Datta conducted experiments at NJMS to confirm DnaK behaved as predicted. But Igoshin said it is not clear how the findings might impact TB treatment or control strategies. For example, the switch responds to short-term biochemical changes inside the cell, and it’s unclear what connection, if any, it may have with long-term behaviors like TB latency, he said.

“The immediate first step is to really try and see whether this hysteresis is important during the infection,” Igoshin said. “Is it just a peculiar thing we see in our experiments, or is it really important for patient outcomes? Given that it is not seen in the noninfectious cousin of the TB bacterium, it is tempting to speculate it is related to survival inside the host.”

Gennaro is a professor of medicine and epidemiology at Rutgers Biomedical and Health Sciences. Igoshin is a senior investigator at Rice’s Center for Theoretical Biological Physics.

The research was supported by the Welch Foundation (C-1995) and the National Institutes of Health (GM096189, AI122309, AI104615, HL149450).

Dentistry illustration by Kaelen Felix for 360 Magazine

7 Steps for a More Confident Smile

Have you ever looked at someone and noticed what a gorgeous, natural, and confident smile they’ve got? Or looked at photos of yourself and cringed at your awkward smile? Many of us hate our smiles, covering our mouths when we laugh or choosing a more managed pose for photos. Some of us even go as far as to avoid doing it at all.

This is a shame. There are many advantages to smiling, and if anything, we should all be trying to do it more. When we smile, we send triggers to our brain that we are happy, and so our mood improves. We look confident, trustworthy, and approachable, and other people are more likely to confide in us. One of the biggest benefits of smiling is how contagious they are. When we see someone smiling naturally, we smile back, and that one smile spreads, and the benefits multiply. 

But, if you’ve been ashamed of, or hidden your smile for years, it can be hard to get into the habit of smiling proudly. Fortunately, there are some easy ways that you can build a more confident smile. Here’s a look at some of them. 

Straight Teeth

One of the main reasons that we hide our smiles is that we’ve got crooked teeth, overlaps, or a mismatched bite. Many of us are living with wonky teeth, instead of using night time clear aligners to correct them. 

Night time aligners and invisible braces from ALIGNERCO are both excellent ways to straighten your teeth, without the expense, or discomfort of mental braces. Read more from ALIGNERCO about the difference between the two to see how clear braces could benefit you. 

Good Oral Hygiene

Another reason that we avoid smiling is that our teeth are stained, cracked, or yellow. Improving your oral hygiene can help to give you a whiter and more even smile. 

Straightening your teeth will be a big help, as straight teeth are much easier to clean, and fewer overlaps give bacteria much less space to hide in and grow. You should also work on brushing twice a day for two minutes each time, giving each area of your mouth plenty of attention, flossing, and using mouthwash to offer extra cleaning and protection throughout the day. 

Regular Trips to the Dentist

As hard as you try to care for your teeth, good brushing can only go so far. When you visit your dentist, they’ll offer you a deep clean and scale, removing plaque and polishing your teeth. They’ll also spend time looking for signs of decay and infection so that you can do something about it before it becomes an unsightly problem.

Even if your teeth seem fine, you should see your dentist at least twice a year, as often the early signs of decay and infection are easy to miss, and we don’t always notice until it’s too late. 

Good Posture

Your posture affects how you feel about yourself, and how others see you. If you are slumped, you are more likely to hide yourself away, smiling at the ground if you are smiling at all. 

When you stand tall with your head high and your shoulders back, you attract the right kind of attention. People look at you differently, you are more likely to feel confident, and you are more likely to smile. If your posture is bad, getting more exercise, adjusting your sleep position, and correcting yourself throughout the day can help you to improve it. 

Improved Mood

Of course, most of us smile more when we are happier, and we feel like smiling. Even with great teeth, you might not be inclined to smile if you are unhappy, or doing something that you hate. 

If you don’t feel like smiling, look at why not. Is there something that’s making you unhappy? Are you worried or anxious? Or, do you just need to take better care of yourself and spend more time with people that make you smile?

Face Yoga

Not everyone finds smiling easy, especially if you are out of practice. It takes muscles and can seem like a bit of an effort. Practicing simple facial yoga stretches every day can help to tighten the muscles in your face, stretching your lips out and making smiles feel more natural. Facial yoga can also help if you’ve got a double chin or other concerns, tightening and improving its shape and position. 

Look After Your Lips

Your lips, along with your teeth are the most important element of your smile. When your lips are very dry and chapped, smiling can even be painful. Look after your lips using a sugar scrub to remove dead skin, and then a moisturizing balm, especially in the winter.

If you’ve always been uncomfortable about your smile, don’t just live with it. Make some changes so that you can enjoy smiling wide. 

vegetables by Nicole salazar for 360 magazine

Show your heart some love on more than just Valentine’s Day 

By Nutrition Myth Buster Jonny Bowden, Ph.D., CNS

Experts aren’t sure why people are more likely to have a heart attack during the winter than any other time of year. If Valentine’s Day and Heart Health Month are inspiring you to take better care of your ticker, here’s big news. 

A 12-month human clinical study involving 577 participants conducted in Malaysia reveals we aren’t doing our hearts any favors by eating a high-carb diet. Researchers looked at different patterns of eating, from high-fat to low-fat, high-carb to low-carb, and measured the effect each way of eating had on the risk for heart disease. Turns out, fat intake didn’t move the risk needle one way or the other. The higher carb diets, on the other hand, were associated with greater cardiovascular ris. 

I wasn’t the least surprised by this study’s findings! I’ve been saying for years that fat has been wrongly demonized. If anything, it’s sugar – not fat – that’s causing us to go off the metabolic rails. In this study, low-carb diets performed considerably better than high-carb diets.

The study found that healthy adults who ate higher proportions of carbohydrates (compared with the amount of proteins or fat they consumed) tended to develop several elevated risk factors for cardiovascular disease including high blood pressure and more plaque-promoting small LDL cholesterol particles. Higher proportions of dietary fat intake were not associated with elevating these risk factors.

A hormone called insulin – and a condition called insulin resistance – are at the core of pre-diabetes, and are turning out to be early warning signs for heart disease. And the results of this study showed that insulin measures were considerably better when people ate diets with a lower amount of carbs, and that was true regardless of the amount of fat consumed. 

It’s insulin resistance, not cholesterol, that is the root cause of heart disease and, according to other research, probably many other chronic underlying conditions plaguing our world. 

The good news is that insulin resistance is treatable, preventable and mostly reversible by diet alone. It’s time we get off the toxic diets that are causing this condition in the first place! It’s time we understand that saturated fat and cholesterol are not the problems. When you remove that outdated thinking, the current dietary guidelines collapse like a house of cards. 

What’s good for the heart is good for the brain, and vice versa. I haven’t found one exception to that case. The right diet for the heart looks exactly like the right diet for the brain. And sadly, the  diet we SHOULD be eating is exactly the opposite of the diet we’ve been told is heart-healthy. 

Easy, no-fail heart-healthy eating changes

Most attempts to eat healthier fail quickly because the changes are too big and unmanageable. Instead of trying to completely overhaul your diet, start by making a few small changes. Here are a few simple suggestions that may have a healthy impact on your heart: 

First, remove these items from your kitchen: 

  • Corn oil and canola oil. These seed oils are filled with omega-6 which is very pro-inflammatory. 
  • Sugar. Let’s be realistic. I know you’re probably not going to give up your favorite sweets entirely. But be kind to your heart by restricting those goodies to just a few days a month.
  • Canned soups, salad dressings and pasta sauces. These are often loaded with hidden sugars and a ton of sodium. Instead of relying on these cooking shortcuts, do an internet search for simple recipes you can make from scratch.  
  • White flour and white rice. These are heavily processed and raise your blood sugar almost as much as pure sugar. And – don’t shoot the messenger – products made with ‘whole grains” don’t do much better. Whole grains still raise blood sugar, and still contain gluten, so they may not be the solution for everyone. 

Then, add these items to your fridge and pantry: 

  • Palm oil. You can find this online and in specialty markets. Millions of people around the world use it as their everyday cooking oil. Malaysian certified sustainable palm oil is rich in nutrients such as brain- and heart-healthy vitamin E tocotrienols. 
  • Butter. This was never bad to begin with! It was banished from our tables because of our ill-advised fear of saturated fats. So we replaced it with something much worse!
  • Stevia and monk fruit. These are natural sweeteners that have no effect on your blood sugar.” 
  • Nuts: People who eat more nuts have lower BMIs. Their diets are higher in magnesium, higher in fiber, higher in poly- and monounsaturated fats, all of which can have a profound effect on your health. But nuts are also easy to overeat and contribute to weight gain, so just be careful about the amount you consume.
  • Egg yolks: What a relief that you don’t have to suffer through one more tasteless egg white omelet! The advice to eat egg white omelets is way past its expiration date! 
  • Dark chocolate (minimum 60% cocoa on the label): Chocolate contains cocoa flavanols; beneficial plant-based phytonutrients that support cardiovascular health.
  • Grass-fed beef. Grass-fed beef contains anti-inflammatory omega-3 fatty acids and less inflammatory omega-6s. It’s also free of hormones, a very big plus indeed. If you follow this suggestion, you’ll never have to worry about how much marbling is in your steak, or if your hamburger is 70/30 instead of 90/10 or 80/20. It won’t matter. 
  • Dark meat poultry: The USDA data shows that there are mere milligrams of differences in the nutritional content of white and dark meat. 

Here’s more advice: Stick with the basics. I’ve always said that the only rule you really need to follow in nutrition is to eat real food, food your great-grandmother would have recognized as food. Eat from what I call the “Jonny Bowden Four Food Groups”: food you could hunt, fish, gather or pluck. Stay away from overly processed and get back to basics. 

That doesn’t mean you can never snack. Get organic (non-GMO) popcorn with minimal chemical processing. Get away from that chemical soup called “butter flavoring” and look for a microwave popcorn that contains palm oil, because palm oil doesn’t burn easily so your popcorn will taste better.  

This year, you can finally make commitments to a heart-healthy diet that are easy to achieve. These tips will help you take better care of your heart throughout the winter and may become heart-healthy habits you’ll want to follow all year long.  

Biography: Jonny Bowden, PhD, CNS

Jonny Bowden, PhD, CNS, (aka “The Nutrition Myth Buster”) is a nationally known expert on weight loss, nutrition and health, and the best-selling author of 15 books on health. Dr. Jonny — a former professional pianist and conductor — earned six certifications in personal training and fitness, has a Master’s degree in psychology, a PhD in holistic nutrition and is board certified by the American College of Nutrition. He has written, contributed to or consulted on hundreds of articles in publications as diverse as the New York Times, People, Us, O the Oprah Magazine, In Style, Vanity Fair Online, People, GQ, Forbes Online, Clean Eating, the Huffington Post and countless others.

He is the best-selling author of 15 books, including “Living Low Carb”, “The 150 Healthiest Foods on Earth” and his latest, the revised and expanded version of “The Great Cholesterol Myth” (2020). 

Nutrition article illustration by Mina Tocalini for 360 MAGAZINE

BAKING GOODNESS AND WELLNESS IN THE NEW YEAR

Susan Bowerman, Herbalife Nutrition, Sr. Director, Worldwide Nutrition Education and Training

Last year brought a convergence of trends. Consumers sought food and beverage products that tasted great and delivered nutritional benefits. A growing number of people took to making muffins, cakes and even pancake cereal – and social media was filled with images of these beautiful but often calorie-laden creations. With so many people enjoying baking while at the same time concerned about their wellbeing, there was a growing demand for healthy and delicious ways to make these recipes at home.

As a global nutrition company, we love to see our distributors’ and consumers’ creations made with our products, including baked goods, that allow them to enjoy the benefits of Herbalife Nutrition throughout the day. Witnessing the demand to satisfy cravings for nutritious baked items using our products, Herbalife Nutrition introduces Protein Baked Goods Mix. When combined with Herbalife Formula 1 and water, the mix can be used to create mouth-watering and nutritious, high protein muffins, pancakes, waffles, and donuts in minutes.

Globally, consumers are seeking foods that are high in protein – especially plant-based proteins – to help maintain a healthy diet. Protein options throughout the day help keep our diets balanced.  Protein Baked Goods Mix offers a new way for consumers to add protein to their diet throughout the day to help satisfy hunger and keep weight-management goals on track. While some may not consider breakfast to be the most important meal of the day, breakfast foods remain enormously popular. According to one study, half (46%) of consumers enjoy eating breakfast foods at non-traditional times, especially at dinner (56%). The popularity of breakfast foods may be tied to increasing protein-rich options and snacking occasions among millennial consumers.

When combined with Formula 1, Protein Baked Goods Mix will make a nutrient dense meal with protein and other key nutrients to help satisfy people’s hunger in a nutritious and delicious way. The Mix is gluten-free and low glycemic [i], and is suitable for vegetarians [ii] and diabetics [iii].

To make a protein muffin, just combine a serving of Protein Baked Goods Mix with a serving of Formula 1 Shake Mix and water, put it in a mug, and microwave for 3 minutes. The result is a warm, tasty, filling, high-protein meal with 24grams of protein, 190 calories, 21 vitamins and minerals, and 5 g of fiber. No eggs, no milk needed.

As a nutritionist, one of the top questions I get from consumers worldwide is how to add more protein to their diet. They love our shakes – but want new ways to enjoy our high protein products. With the addition of our Protein Baked Goods Mix, we are unleashing people’s creativity to enjoy a range of options – from muffins to pancakes and waffles – that will make a healthy, satisfying and delicious addition to a healthy diet.


[i] When combined with Formula 1 that is made with no artificial sweeteners, is Gluten-Free and Low GI.

[ii] Products do not contain any meat, poultry, fish, seafood, or insects.

[iii] Herbalife products do not treat diabetes, but diabetics can use them. When prepared with Formula 1.

health

UVA Tests Different Approach to Managing Type 2 Diabetes

A researcher at the University of Virginia School of Medicine is testing what he calls a “radically different” approach to managing type 2 diabetes for those who can’t or don’t want to lose weight.

Daniel Cox, PhD, professor of psychiatry and internal medicine, said his program “flies in the face of conventionality” in that it doesn’t insist on weight loss as a key component of controlling blood sugar. Instead, it combines continuous glucose monitoring with well-informed eating choices, to understand the effect of different foods on blood-sugar levels, and well-timed exercise, to reduce those levels as needed.

“The convention is ‘lose weight.’ And if you lose weight, you lose belly fat, and if you lose belly fat, you lose adipose tissue in the liver. And that, in turn, reduces insulin resistance,” Cox said. “That’s all fine and good. And if you can, in fact, lose a significant amount of weight and keep it off for a long time – a lifetime – you’re golden. You can even put diabetes in remission. There’s nothing wrong with that approach, and it’s a very effective approach. But some people don’t need to lose weight, and some people don’t want to lose weight, and other people want to lose weight but they can’t, or they can’t keep it off for a lifetime.”

A Different Take on Diabetes Management

Cox’s approach relies on continuous glucose monitoring to help people understand how their food choices affect their blood sugar. Different foods may affect people differently, he notes.medicine

Continuous glucose monitoring involves wearing a sensor on the back of the arm that continually sends a signal to a receiver that shows the person’s blood glucose level, without the need for fingersticks. Continuous glucose monitoring lets people see how a particular food affects their blood-glucose levels, whether it’s a sugary slice of cake or a seemingly healthy bowl of oatmeal, Cox said. Understanding that lets them make smart choices to keep their blood sugar under control.

If they do choose to indulge in a sugar-spiking food, the program encourages them to use light exercise, such as walking, to help bring their blood sugar back into check.

“This is the innovation: One, you dampen how much [blood sugar] goes up by minimizing the amount of carbohydrate you eat, and, two, you hasten its recovery by becoming more physically active,” Cox said. “Physical activity does two things: One, the skeletal muscle burns blood glucose as fuel, and, two, physical activity reduces your insulin resistance for a short period of time, about 24 hours.”

“Instead of fixing supper and having a great dinner and then plopping in front of the TV for the rest of the night, the alternative is becoming more physically active,” Cox said. “Do your shopping after you eat, walk the dog after you eat, clean your house after you eat.”

About the Diabetes Clinical Trial

Cox, of UVA’s Department of Psychiatry and Neurobehavioral Sciences, is testing his approach in small clinical trials at UVA, West Virginia University and the University of Colorado. Each site is recruiting four people newly diagnosed with type 2 diabetes who have not yet begun taking medication. The participants will be provided with a treatment manual, continuous glucose monitors and activity/sleep trackers. Trial organizers will then check in with them virtually over several weeks to see how well the approach keeps their blood sugar under control.

The study is the latest in a series evaluating the approach. Cox said he has been encouraged by previous results but notes that “there’s no one approach that works for everybody.”

“In our 12-month follow-up study, slightly over half of participants – 52 percent of people – we would still classify as responders, meaning they’re having a significant benefit,” he said.

For the right people, he said, the approach may offer a way to control blood sugar without medication or with less medication, while still allowing flexibility in dietary choices. “We’re not asking for radical changes in lifestyle,” he said. “We’re asking for modest changes in lifestyle that directly impact blood sugar.”

For More Information

To keep up with the latest medical research news from UVA, subscribe to the Making of Medicine blog at http://makingofmedicine.virginia.edu.

10 Supersmart Superfoods Your Kids Will Love

Having trouble getting your kids to eat healthy? When you package these superfood hits into a child’s menu you can be sure it’s a surefire way of giving them the nutrients they need and show them great nutrition is just around the corner!

Basil

This superfood packs in vitamins A, C and K, iron, potassium and calcium kids can grow their own basil at home. toss it on pasta sauces or pizza! It’s rich in plant chemicals, chlorophyll and other happy mood plant compounds.

Cocoa

Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won’t sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks and desserts for a healthy punch of flavor. Plant chemicals and antioxidants increase concentration and decrease inflammation!

Black Beans

Adults aren’t the only ones who suffer from high cholesterol, they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.

 Cinnamon

This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day, tastes great and is so easy to use. Its natural sweetness is a plus and goes with so many foods and beverages!

Avocado

Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamole is a no brainer for kids!

Tomato

Here’s a switch, a tomato a day can keep cancer away. That’s right, the plant version of vitamin A can best fight off all kinds of stressors and the potassium they contain helps to boost energy and stabilize hydration. In-season tomatoes are amazing with basil and olive oil or lightly sautee for a very tasty sauce for pasta, fish or veggies!

Fruit

A sweet spot you don’t want to ignore, kids have a natural liking for fruit and its energy-boosting plus. Encouraging eating fruit curbs drinking sugary beverages and snacks. Go for seasonal fun and plan a harvesting trip to a local orchard or bring your kiddies to the local green grocers to pick out what they want. A variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep their bodies healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.

Sweet Potatoes

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re delicious roasted, mashed or baked. For an amazing marshmallow flavor, use vanilla extract and honey for a not to be missed sweet treat.

Flaxseed

Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They’ll get better nutrition without even knowing it.

Oatmeal

Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts or chocolate chips to make it more kid-friendly, for a great way to use oatmeal be sure to check out the recipe section for a granola recipe the whole family will love.

About Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND

Nicolette founded NutriSource Inc. ( www.nutrisource.org )  in 2002 to provide high quality education, counseling and nutrition services for a diverse community population. Prior to founding NutriSource Inc, she served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients. Nicolette was a key member of performance improvement projects and as Chair of the Nutrition Committee; significant positive changes were made in the standard of care. 

 Nicolette has been featured in CBS, ABC, NBC, Fox News, the New York Times, Seventeen, Fitness, Men’s Journal, More, Dr. Oz, Everyday Health, AOL, IVillage, Health, Shape and other magazines. She is also a contributing writer for Minerva Place, as well as an adjunct professor of Nutrition at CUNY and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.

Nicolette Pace Demo Reel watch HERE.

 
CBD edibles and nutrition article illustration for 360 MAGAZINE

How Many CBD Edibles a Day Should You Eat?

‘How many CBD edibles a day should you eat?’ is a commonly asked question by new CBD users. The answer is complicated, but the most important thing is to be an informed consumer. Everyone is different. A person who weights 400 pounds is going to need more CBD than someone who is 95 pounds. So, before we answer the question, it’s important to understand CBD edible strength and CBD edible dosage. 

CBD Edible Dosage

Eating CBD is wasteful compared to other delivery methods. Sending CBD to the digestive tract can take hours to break the CBD down. However, there are a few methods that are technically considered to be edibles but are much more efficient than eating a CBD cookie. 

CBD candy is a great way to get around the digestive tract. Hard candy and gummies both are broken down much easier than other edible options. When gummies are chewed, much of the CBD oil inside is absorbed before even reaching the stomach and the small pieces that reach the digestive tract are easily broken down.

CBD Edible Strength

Finding the right dose for you is important when planning a CBD regiment. Starting small and consulting with your personal physician are always good ideas if you are unfamiliar with CBD. While CBD has proven to be tolerated well by humans, even at extremely high amounts, people have reported mild side-effects. Taking CBD is the only way to find your dose. 

A normal dose of CBD is somewhere between 10 and 100mg. Most people would likely fall between 20 and 60mg. One must consider the delivery method when thinking about their dose. 50mg gummies will have a lower bioavailability than 50mg of CBD vape. 

How many CBD edibles a day you should eat depends on your dose. Another thing to consider is what you want out of CBD. If you are looking to relieve stress all day, perhaps taking a gummy in the morning and after lunch is your best bet. If you are looking for better sleep, maybe taking one gummy at night makes more sense for you. 

Taking 50mg gummies once or twice a day is a common regiment that has proved to be beneficial for many happy CBD users. Gummies are a great way to deliver CBD and 50mg is enough to give the CBD a chance to work its magic. 

Reasons to take CBD Edible Gummies

  1. Easy to take

Taking CBD every day is crucial for those who want to experience the benefits. Only taking CBD every once in a while, isn’t going to build up your endocannabinoid system enough to start to see results. 

Many users find that taking a gummy is much easier to remember than taking oil. We are accustomed to taking multivitamins in gummy form. It’s easy to remember to take your CBD gummies each day when they are in a spot you will see. If you are already taking other vitamins, adding the CBD gummies is a seamless way to incorporate cannabis into your life. 

  1. Taste

CBD oil has a strong earthy taste that is off putting to many new users. If you don’t like the taste you aren’t going to consistently take the product. Sublingual oil may be more efficient than taking an edible, but not if you aren’t actually taking it.

  1. Bioavailability

Gummies are great because they have a high bioavailability compared to other edibles. A study done on the bioavailability of Vitamin C gummies versus capsules found that gummies are superior. The gummy is chewed and starts to dissolve in the mouth. 

  1. No One Likes Pills

CBD pills aren’t fun to take. Especially if you are taking a huge tablet. Gummies are much easier. If you aren’t enjoying the CBD delivery method, you are less likely to be a consistent user. 

Finding exactly how many CBD edibles to take each day is a process. The only way to find out is to start taking CBD. Gummies are a great way to get into a habit of taking CBD and feeling the benefits. 

Body positivity — a balancing act

By Janna Breslin

Body positivity is a phrase we hear more and more often, lately. It’s a push to alert people—especially impressionable children and teens—that there are many harmful media representations out there, especially for women.

Just as people once wrung their hands over Barbie’s unnatural shape, the Kardashians and other airbrushed social media influencers make certain “desirable” body shapes seem naturally attainable. We’re all guilty of it to a certain extent. Who doesn’t use strategic selfie angles to mask our “imperfections?”

The body positivity movement is aimed at normalizing all body types, rather than focusing on and celebrating only super-ripped Abercrombie and surgically-enhanced Victoria’s Secret models. Realistically, no matter how much we diet and exercise, the majority of humans can’t achieve those standards. That doesn’t mean we shouldn’t wear the clothes we enjoy or avoid photos with friends.

But acceptance is a balancing act. We should all recognize that our bodies are constantly changing, and to hold ourselves to impossible ideals is detrimental to our mental health. On the other hand, body positivity isn’t a substitute for physical wellness. Luckily, physical health also comes in a number of different packages.

The push to normalize all body types

Your body image is how you feel about the way you look and feel, when you look in the mirror or at photos of yourself. Healthy body image is not merely not hating the way your body looks, but actively accepting it without trying to change yourself to fit arbitrary standards. For example, if you tell yourself, “I’ll look better once I lose fifteen pounds,” that’s not a healthy body image—even if you actually need to lose that weight to be healthy. In fact, it can actually promote unhealthy behaviors.

Body positivity initially started as a plus-size movement, and has grown more inclusive over time. The movement includes people of any shape, size, gender, race and physical ability (or disability). The point is to challenge the way society presents the physical “ideal” in pop culture, media, and more. That ranges from putting plus (or even average)-size models in ads to workout videos hosted by plus-size yogis.

How acceptance can help you stay healthy

For some people, the idea that you can be healthy and physically active, even if you’re plus-sized, is nothing short of revolutionary. Of course, there’s plenty of blowback—detractors accuse body positivity advocates of “glorifying obesity.” Since the movement is diverse, you may come across conflicting options from different sources. The key is that weight stigma hurts your mental health—and when you’re struggling emotionally, it’s that much harder to get fit and enjoy life.

Judith Matz, a clinical social worker cautions people not to put off activities until they reach a certain weight or fitness goal. The key to body acceptance (and staying or getting fit) is to continue to practice healthy behaviors regardless of your current size. When you consistently get the message that you’re not worthy of taking a barre class while you’re thirty pounds overweight, or you can’t wear a crop top until you’re perfectly toned, you’re more likely to give up.

That’s how body positivity can help: it reminds us that we all have the right to exist in and enjoy our bodies just as they are, right now. That includes engaging in healthy exercise and enjoying balanced nutrition.

Body positivity is no substitute for physical wellness

With that said, body positivity isn’t a substitute for physical health. That doesn’t mean that you can’t be a physically fit person at a higher weight. As long as you and your doctor are happy with your fitness and body size, healthy bodies really do come in all shapes and sizes.

The key is to balance the mental health benefits of body acceptance with physical fitness. You don’t have to be the “perfect” BMI (and in fact, research suggests that is an outdated metric) with ripped abs and biceps to be healthy or to love your body. However, if you struggle to get off the couch and get any physical activity at all, chances are you could stand to get back into fighting shape. You wouldn’t be alone, either. During the COVID-19 pandemic, more people are struggling now than ever—which feeds right back into negative body image.

The goal for everyone should be to accept ourselves as we are—works in progress—and prioritize our physical fitness over whether we fit into arbitrary aesthetic standards. When we do that, we make healthier decisions.

Janna Breslin is a well-known fitness model, certified personal trainer, health coach, and
nutrition expert. With Evan DeMarco, she co-founded Complete Human, the new
multi-media platform that takes a deep dive into the areas of mind, body, soul, and planet while
exploring what makes us who we are and what will make us better. Their flagship podcast can be found on all major streaming podcast players including Apple Podcasts, Spotify, and Google Play, and their namesake streaming video channel is online at YouTube.

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Illustration by Kaelen Felix

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