Category: WEIGHT LOSS and NUTRITION

What exactly are food allergies?

Food allergies are immune responses that occur when the body mistakenly identifies a specific food as harmful and triggers an allergic reaction. When someone with a food allergy consumes or comes into contact with an allergenic food, their immune system releases chemicals, such as histamine, to fight off what it perceives as a threat. These chemicals can cause various symptoms that can vary from mild to severe.

What causes food allergies?

The exact cause of food allergies is not fully understood, but they are believed to result from a combination of genetic and environmental factors. It is thought that some people have a genetic predisposition to develop allergies, and exposure to certain foods early in life may also play a role.

Common food allergens include peanuts, tree nuts, shellfish, fish, eggs, milk, soy, wheat, and certain fruits. These foods contain proteins that can trigger an immune response in susceptible individuals.

How can food allergies be identified?

Identifying food allergies can be a complex process, usually involving a combination of medical history, physical examination, and diagnostic tests. Here are a few methods commonly used for identification:

1. Allergy symptoms and medical history: The doctor will ask about your symptoms when they occur and if there is any association with specific foods. They will also inquire about any family history of allergies.
2. Skin prick test: involves placing a small amount of allergenic extract on the skin, usually on the forearm or back. Then, a small needle is used to prick the skin, allowing the extract to enter the top layers of the skin. If you’re allergic to the substance, you’ll develop a small raised bump at the test site.
3. Blood tests: Blood tests, such as the specific IgE blood test, can measure the levels of certain antibodies called immunoglobulin E (IgE) in response to specific allergens. Elevated IgE levels to a particular food can indicate an allergy, although these tests are not always definitive.

Sometimes, an oral food challenge may be necessary, where the person consumes the suspected allergenic food under medical supervision to confirm the diagnosis.

The following foods typically cause the most common food allergies:

1. Peanuts: Peanut allergies are among the most common and potentially severe food allergies. Even trace amounts of peanuts can trigger a reaction in some individuals.
2. Tree nuts: Tree nuts include almonds, walnuts, cashews, pistachios, and others. Tree nut allergies are also common and can be life-threatening.
3. Shellfish: Shellfish allergies are more common in adults than in children. This category includes crustaceans like shrimp, crab, lobster, and mollusks like clams, mussels, and oysters.
4. Fish: Fish allergies are often lifelong and can be triggered by various types of fish, such as salmon, tuna, cod, and haddock.
5. Eggs: Egg allergies are more common in children and can cause reactions ranging from mild to severe. The egg white proteins typically trigger allergic reactions.
6. Milk: Milk allergies, especially in infancy, are relatively common. This allergy is caused by an allergic reaction to proteins found in cow’s milk, such as casein and whey.
7. Soy: Soy allergies can affect both children and adults. Soybeans and soy products, such as tofu and soy milk, can trigger allergic reactions.
8. Wheat: Wheat allergies are prevalent in children and often outgrown by adulthood. Wheat proteins, including gluten, can cause allergic reactions.

It’s important to consult with a healthcare professional for proper evaluation and diagnosis if you suspect a food allergy, as they can guide you through the appropriate testing and provide guidance on managing the allergy.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

I know that I’m not alone in my natural skepticism of concoctions, substances, and products that make claims of benefit far exceeding their intended purpose. 

Maybe this attribute comes from a seed planted by my professor in Critical Thinking class while in college, or the floods of commercial advertising we are subject to each day.

So, naturally, when I first heard that people were drinking Apple Cider vinegar and claiming almost miraculous health improvements, the logical side of my brain began speculating while developing curiosities.

Like everyone else who has questions, I reached out to the interwebs via Google to seek information and answers. But unfortunately, at the time, there wasn’t much that I had considered sound evidence-based research readily available.

Fast forward a couple of years, and in exploring a library of academic reports and studies, I came across some information I thought was enlightening and was inspired to share my findings with you. 

WHAT IS APPLE CIDER VINEGAR?

At its core, Apple Cider Vinegar is simple apple juice that has undergone a fermentation process that changes its composition characteristics while amplifying its acidic properties. 

Commercially, there are typically two forms of Apple Cider Vinegar available; with the Mother and without. 

What is the Mother? This cloudy/gelatinous substance is composed of cellulose and acetic acid bacteria that is formed when the apple juice transitions from alcohol to acetic acid during the fermentation process. It is these composition changes that give the vinegar its tart taste and elevated acidity. 

Most store shelves host a version of Apple Cider vinegar that has had the Mother strained off and is intended for cooking. However, the version WITH the Mother has all the benefits (the brand Braggs with the Mother is incredibly popular).  

Our body already makes the most critical component on its own, acetic acid. This short-chain fatty acid is utilized in many chemical functions within your body and presents itself as a powerful antioxidant. 

SO, IF YOU ALREADY HAVE SOME – IS TAKING MORE BETTER?

Within the independent studies conducted by the National Institute of Health National Library of Medicine and Dr. Alexander Sirokin from the Constantine Philosopher University, I discovered an abundance of sound science to qualify that there are measurable benefits to supplementing with Apple Cider Vinegar.

These studies concluded that, in addition to combating inflammation, the acetic acid from Apple Cider Vinegar supports immune function, helps to limit plaque formation in the arteries, facilitates normalization of body pH (alkalinity/acidity), aids in digestion by supplementing stomach acid breakdown of foods, and is shown to aid in effective weight loss by positively impacting blood sugar levels and liver glucose production. 

 The recommended dosage is two tablespoons of Apple Cider Vinegar combined with 8oz of water and can be taken up to twice per day. The vinegar can be taken after meals, or some results within the studies reflected more significant benefits of taking the vinegar at night before bed.

Researchers do warn not to attempt to get too much of a good thing. For example, those who exceeded dosage recommendations experienced adverse reactions such as; stomach irritation, throat irritation, upset stomach, and heartburn. 

Also, it has been discovered that negative interactions between Apple Cider Vinegar and certain medications exist. These medications include: insulin, digoxin, diuretics, furosemide, torsemide and bumetanide.

If you have questions or doubts, always consult with a professional to determine if taking any form of supplementation is right or safe for you. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

As a kid, I remember one of my favorite summertime treats coming from a bowl of ice-cold grapes. 

There was something so satisfying about that slight pop and then a splash of the super sweet juice that was so incredibly refreshing on a hot Oklahoma day.

From my point of view, this treat was much more satisfying than any packaged candy. But, of course, given my age then, I did not even consider the nutritional benefits; all I knew was that these little purple orbs of deliciousness were sweet and tasty, and I wanted more!

Fast forward a few decades, and now that I am a professional Nutritionist, I still enjoy an occasional bowl of cold grapes, but with an entirely different perspective.

I’m sure the above story is relatable to many of you, as it is human nature to gravitate toward things that taste good and bring us comfort. However, like with all things in life, it is possible to get too much of a good thing, even with something considered nutritious.

Current Recommended Daily Allowance based on federal guidelines says that most adults should eat between 1-1/2 to 2 cups of fruit daily. Now, if you were to take out a 2-cup measure and fill it full of strawberries or cantaloupe, that does not seem like much to spread throughout the entirety of a day.

What if you’re the kind of person who likes blueberries in your morning cereal, a few apple or orange slices as an afternoon snack, and maybe a bowl of watermelon as an after-dinner sweet treat? To measure each of these portions in total would be certain to exceed this recommendation.

So, are you getting too much of a good thing? And why would there need to be such a conservative limit on something that is supposed to be so nutritious and healthy?

The answer is maybe. Why? Most fruits are very low in fat, so they are also low in calories (4 calories per gram). However, all too often, people are unaware that excessively high amounts of fructose (fruit sugar) in your daily diet can become consequential.

What makes fructose such a bad thing? The answer lies in how your body metabolizes it. Based on the chemical composition of fructose, it cannot be used by your body’s cells (muscles) for energy like glucose can. So instead, fructose is processed through the liver. 

This shift in metabolic processing can promote fat synthesis and fat storage under certain conditions (among the many reasons High Fructose Corn Syrup is very unhealthy!).

Does this mean that you should abstain from making fruit a part of your daily menu? Is eating fruit going to make you fat? Absolutely not; there is too much to gain nutritionally to eliminate fruit. 

However, there are a few things that you can do to ensure that your fruit choices remain optimally beneficial and have minimal impact on your waistline. 

At the top of the list is to simply take inventory of how much fructose you consume in a day by using a nutrition tracking app (FitDay is a good one), then compare that to the below recommendation. Current FDA standards say that 25 – 30 grams of fructose per day for most adults is considered within safe ranges and poses a minimal metabolic impact. It is quite easy to stay within this range by making informed choices. 

As a basic guide, below is a list of fruits that contain tremendous nutritional benefits while maintaining the lowest concentrations of fructose:

– Oranges

–          Kiwi fruit

–          Berries (blueberries, strawberries, raspberries, blackberries)

–          FIRM bananas (if they are bright yellow ripe – they are too high in sugar)

–          Cantaloupe

–          Honeydew

–          Clementine

–          Papaya

–          Pumpkin

–          Pineapple

–          Grapes

This list provides some examples of foods excessively high in fructose:

– Fruit juices (grape juice is at the top of this list)

–          Sweetened soda pop/cola drinks

–          Sweetened dried fruits

–          Pears

–          Honey

–          Sweetened fruit-flavored yogurt

–          Manufactured sauces/dressings (ketchup, bbq sauce, salad dressings, etc.)

I recommend also utilizing your fruit as an ingredient rather than just a stand-alone food source. For example, adding sliced strawberries to a salad, dicing apples into a chicken salad, adding blueberries to oatmeal, or using orange segments to add dimension to a stir-fry allows you to enjoy the benefits of a fruitful diet while keeping choices nutritionally balanced. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

It is a common misconception that exercising with a weight of substance will cause “bulking” or that once you age past 55 that you should avoid lifting weights. 

The truth is, for the purpose of body fat management weight lifting significantly increases the rate at which the pounds and inches melt away while helping you keep the weight off, regardless of gender or age.

For the sake of perspective, the bodybuilder physique requires great genetic precision paired with exacting training and nutrition to achieve and maintain. So, this isn’t something that will incidentally happen as a result of picking up the dumbbells to get your sweat on.

Truly-defined strength training tends to fall by the wayside in many self-constructed weight loss programs because many do not understand the concept and find themselves doing light-weight, machine, or cardio exercises. The lack of efficiency with this approach often contributes to slow change and unmet goals.

Structured strength training that incorporates heavier weights and lower reps, stimulates lean muscle tissue growth. This, in turn, enhances metabolic function by increasing Basal Metabolic Rate and caloric expenditure through daily function. 

Along with a host of other benefits, including increased bone density, joint stability, higher levels of endurance, increased energy, better posture & balance, and increased levels of daily function, strength training is a must for any accelerated weight loss program. 

A good strength training program should include compound movements involving multiple muscle groups. To further amplify the benefits, these exercises can be done circuit style in a lower-body/upper-body sequence.

For example; squats – pushups – reverse lunges – shoulder presses are done in a successive order with minimal to no rest between. Repeat as many times as possible in 30 – 45 minutes.

The choice of load and rep range depends on your conditioning level, proficiency, and equipment used. Starting in the 12-15 repetition range provides significant benefits for building strength and boosting a fat-burning metabolism while being forgiving enough to limit risk. 

Regarding equipment selection, body weight exercises can often be a great launch pad. From there, seek to utilize free-form modalities such as TRX, cables, dumbbells, barbells, resistance bands, kettlebells, weighted balls, etc. Avoid the machines, not only are they inefficient, the forced range of motion can lead to joint and movement mechanics issues.

After the first 6 to 8 weeks of training, you should begin increasing the loads to take the rep range down to 8 to 10 for 4 to 6 weeks. Then once again, increase the loads to take the rep range down to 6 to 8. 

Always consult your physician before beginning any fitness or nutrition program, and do not be afraid to seek the advice of a certified professional for guidance or to provide you with appropriate programming suitable for your individual needs. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Have you ever wondered how your gut health can influence your brain? It turns out that the gut and the brain have a fascinating relationship known as the gut-brain connection. In this article, we’ll explore the profound impact of gut health on brain function and overall well-being. So, let’s dive in and unravel the mysteries of this incredible connection!

First things first, let’s understand what the gut-brain connection is all about. The gut and the brain communicate through a complex network of nerves, chemicals, and hormones. This bidirectional communication pathway, known as the gut-brain axis, allows for constant information exchange between these two vital systems. It’s like a direct hotline between your belly and your brain!

Now, get ready to meet the stars of the show – your gut microbes! Inside your digestive system, trillions of bacteria, fungi, and other microorganisms reside, collectively known as the gut microbiota. These microbes are crucial in maintaining a healthy gut and impacting brain function. They help break down food, produce essential nutrients, and regulate inflammation. Fascinating, isn’t it?

Here’s where things get really interesting. Research suggests that your gut health can influence your mental well-being. Poor gut health has been linked to an increased risk of mental health conditions such as anxiety and depression. On the other hand, a healthy gut microbiota can contribute to better cognitive function, improved mood, and reduced stress levels. So, taking care of your gut is not just about digestion; it’s about nurturing your brain too!

One way the gut influences the brain is through inflammation. Chronic inflammation in the gut can trigger a systemic inflammatory response that affects the brain. This inflammation may contribute to cognitive decline, memory problems, and even neurodegenerative disorders like Alzheimer’s disease. By maintaining a healthy gut and minimizing inflammation, we can also support our brain health.

Now that we understand the significance of gut health on the brain let’s explore some practical tips to enhance the gut-brain connection:

• Eat a diverse and fiber-rich diet: Incorporate a variety of fruits, vegetables, whole grains, and legumes to nourish your gut microbiota.
• Consume fermented foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health.
• Minimize processed foods and added sugars: These can disrupt the balance of gut microbes and promote inflammation.
• Manage stress: Chronic stress can negatively impact gut health. Engage in stress-reducing activities like meditation, yoga, or hobbies you enjoy.
• Stay hydrated: Drinking plenty of water helps maintain a healthy digestive system and supports overall gut health.

Excitingly, research on the gut-brain connection is still evolving. Scientists are uncovering new insights into how gut health affects brain function and vice versa. It’s an area of study with great promise for understanding and potentially treating mental health disorders. So, stay tuned for more discoveries in the fascinating world of the gut-brain connection!

Congratulations! You’ve gained valuable insights into the captivating relationship between gut health and the brain. By prioritizing your gut health through a balanced diet, stress management, and other healthy lifestyle choices, you can optimize your brain

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

As a condiment, salad component, in a smoothie, or just by itself, few natural foods are more versatile or satisfying than fruit. 

Commonly thought of as a super-food, fruit combines an ideal combination of great taste with sound nutrition.

Just as there are numerous varieties of fruit to choose from, there are also many variations. The most popular of these variations include: fresh, frozen, dried, and juiced. 

Are they nutritionally equal?

Before we begin the discussion regarding the various forms of fruit culinarily available and their nutritional superiority, I’d like to take a moment to summarize the nutrient values of the most common fruits with the graphic below.

These measures are provided in the raw/fresh form for each:

As you can see, almost all fruits have an overall high nutrient density and are a fantastic component of a balanced healthy diet. So, without question, eating fruit is good for you, but should be consumed in moderation.

Why?

The answer is fructose! This naturally occurring sugar found in most fruits is readily processed by the liver into body fat when consumed in quantity. Yes, consuming too much fruit can make you fat or limit success in reaching weight loss goals!

The concentration of fructose is significantly impacted by the form of fruit you consume (fresh, frozen, dried, or juiced).

Fructose is most concentrated in dried fruits, canned fruits, and in juicing.

When the residual moisture in fruit is evaporated during the drying process, the fruit’s volume diminishes, concentrating sugars & flavor, making it much easier to over-consume.

Juicing requires a higher volume of fruit to produce a serving of juice than one would typically consume in a recommended portion. Unfortunately, this process also concentrates fructose in exceptionally high quantities while removing the beneficial natural fiber, and compromising nutrient quality.

The best applications for dried fruits and juices nutritionally are as a component or compliment rather than a featured item.

For example:

Dried fruit (especially if made at home without added sugar) is an excellent complement to trail mixes, granola, or in salads.

Fresh fruit juices make for an excellent base for salad dressings and marinades.

To get the most from your daily fruit selection, having it fresh is best! 

This is followed up closely by frozen fruit, as the flash-freezing process does a fabulous job of preserving freshness and nutrient density. In addition, frozen fruit is another means of sourcing varieties that are no longer seasonally available.

Another great use for frozen fruit is in natural smoothies and to make fresh sorbets!

Finally, when selecting fruit, choose variety over quantity and seek a source (such as farmer’s markets or co-op) that provides locally grown and organic varieties as they will yield the highest quality with the least contamination risk. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com