Cara Harbstreet, MS RD LD’s Post

Food transcends mere sustenance. It's a powerful tool for unlocking optimal well-being, not just for athletes, but for everyone striving for a healthy lifestyle. 🍲💪 By harnessing the synergy of culinary expertise and nutritional science, chefs can design dishes that cater to specific needs: • 🏋️♀️ For fitness aficionados: complex carbohydrates like brown rice or quinoa paired with lean protein sources like grilled chicken or fish provide sustained energy release for extended training sessions. High-quality whey protein alongside fruits rich in Vitamin C like berries promote muscle repair and reduce inflammation. • 🧠 In corporate setting: prioritize ingredients like fatty fish (salmon) or flaxseeds (omega-3 fatty acids) to enhance focus and memory. Include leafy greens (spinach, kale) rich in antioxidants and B vitamins for mental clarity. • 😊 Mood-boosting foods: incorporate dark chocolate (flavanols) or fermented foods (yogurt with probiotics) that contribute to gut health and may influence mood regulation. By understanding an individual's specific needs and leveraging their culinary expertise, chefs can create personalized roadmaps to well-being through food. 🌟 Dive deeper into the chef's role in sports nutrition: https://lnkd.in/d-NVptEP #DitoSama #DitoSamaYourFreshExperience

In the realm of protein and its impact on health, a less-known aspect involves the potential role of protein in supporting mental well-being and cognitive function. 1. Protein and Neurotransmitter Synthesis:   - Proteins are essential for the synthesis of neurotransmitters, the chemical messengers that facilitate communication between nerve cells in the brain.   - Amino acids, the building blocks of proteins, play a crucial role in neurotransmitter production. For example, tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin, a neurotransmitter associated with mood regulation. 2. Impact on Cognitive Performance:   - Protein intake has been linked to improved cognitive performance and concentration. Consuming an adequate amount of protein supports the delivery of amino acids to the brain, enhancing neurotransmitter synthesis and function.   - Some studies suggest that including protein in meals, especially breakfast, can positively influence cognitive function, attention, and memory throughout the day. 3. Protein and Mental Health:   - Protein-rich diets have been associated with a lower risk of mental health issues, including depression and anxiety. The relationship between protein intake and mental health is complex, involving factors such as neurotransmitter balance, inflammation, and overall nutritional status.   - The amino acid tryptophan, derived from protein, is a precursor to serotonin, a neurotransmitter that plays a role in mood regulation. Imbalances in serotonin are linked to mood disorders. 4. Balancing Protein Sources for Optimal Brain Health:   - Diverse protein sources contribute a range of essential amino acids, supporting overall brain health. Including a variety of protein-rich foods in the diet ensures a comprehensive amino acid profile.   - Fatty fish, lean meats, dairy products, legumes, nuts, and seeds are examples of protein sources that can contribute to both physical and mental well-being. 5. Protein-Rich Smoothie Recipe for Brain Health:   - Incorporating a protein-rich smoothie into your daily routine can be a delicious way to support brain health. Consider blending ingredients like Greek yogurt, berries, banana, and a scoop of protein powder for a nutrient-packed and satisfying smoothie. Recognizing the connection between protein intake, neurotransmitter synthesis, and mental well-being adds a layer of complexity to the understanding of protein's role in overall health. It emphasizes the importance of considering not only the physical benefits of protein but also its potential impact on cognitive function and mental health.

Another great article! As leaders in the field of medicine, we must unite is showing the importance of this macro nutrient. There are simple ways to calculate how much protein you need on a daily basis and how to obtain it. Ask us! If not we wil continue to tell you!

Respectfully disagree w/ Mark Hyman, MD At the end of the day, there is little evidence that more protein promotes healthy longevity. Evidence? 1. Demographicly, the oldest olds, Centenurians who live to over 100 and still maintain the ability to take care of themselves (the Okinawans & 7th Day Adventists in Loma Linda) are predominantly vegetarian or vegan. 2. Animal protein is well-documented to increase IGF-1, mTor and other factors that promote aging. 3. Correlation between increased cancer rates and increased animal protein intake & more. Too much emphasis on macronutrients: carbs, fats, protein, IMO. It’s the quality of the food! Eat whole food! The Okinawans live to 100 with their brain & dignity in tact with a diet of over 60% sweet potatoes, yams& squashes. -All things Mark Hyman, MD basically calls poisons! The remainder of the Okinawan diet is mostly beans: predominantly soy products that give them sufficient but not excess protein. Don’t need to be “vegan” or even vegetarian. Labels are misleading. But the healthiest longest living people eat about 10% of the animal products Americans do. Watch for my upcoming free intro: The Keys to Lifetime Mobility and Clear Thinking for more.

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Nutrition in a Plate: Unveiling the Science Behind Our Daily Fuel 🍽️ Ever wondered how the choices on your plate impact not just your taste buds but the intricate machinery of your body? Let's delve into the science of nutrition! 🔬 Macro and Micro: The Essential Duo On a molecular level, our bodies crave a balance of macronutrients (carbs, proteins, and fats) for energy and structure, along with micronutrients (vitamins and minerals) that act as catalysts in countless physiological processes. A well-balanced plate is like a symphony of nutrients, each playing a crucial role in our overall health. 🌾 Carbs: The Energy Providers Carbohydrates are the primary fuel for our body. Opt for complex carbs like whole grains and veggies—they release energy gradually, keeping you fueled throughout the day. Say goodbye to the energy rollercoaster! 🥦 Proteins: Building Blocks of Life Proteins are the architects of our cells. Incorporate diverse protein sources, from plant-based options like beans and nuts to lean meats. It's not just about quantity but quality—ensure a spectrum of amino acids for optimal function. 🥑 Fats: The Good, the Better, the Essential Not all fats are created equal. Embrace healthy fats found in avocados, nuts, and olive oil—they're vital for brain function and nutrient absorption. Omega-3 fatty acids, found in fatty fish, are especially beneficial. 🍎 Micronutrients: The Silent Supporters Vitamins and minerals are the unsung heroes. Colors on your plate matter! Different hues in fruits and vegetables signify a diverse range of micronutrients. Aim for a rainbow to cover your nutritional bases. 🥗 Diversity Is Key Variety is not just the spice of life; it's the essence of nutrition. A diverse plate ensures you get a spectrum of nutrients, reducing the risk of deficiencies and enhancing overall well-being. 🤔 Food for Thought: Mindful Eating It's not just about what's on the plate but how we consume it. Practice mindful eating—savor each bite, listen to your body's signals, and foster a healthy relationship with food. Let's make every meal a celebration of health! 🎉 Share your favorite nutrition tips or a colorful plate snapshot below. #NutritionScience #HealthyEating #WellnessJourney 🌿

Meeting the Rise of "Snackable" Nutrition: How Moringa Can Help. Today's consumers are busy and on-the-go, making it harder to maintain a balanced diet. This trend is driving demand for convenient, snackable health products. As a brand owner, you understand the need to adapt. Haldin Natural offers Moringa Extract, a powerful ingredient suited for creating delicious and nutritious confectionery products. It is an alternative solution for the "snackable" nutrition. Visit haldin.com to discover Moringa's potential and explore application ideas for your brand. Let's discuss how Moringa can help you meet the growing demand for convenient, healthy snacks! #OriginToSolution #HaldinNatural #WeAreHaldin #TheGoodnessofNature

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Unveiling the Health Benefits of Mushrooms: Mushrooms have been a culinary delight for centuries, gracing dishes from simple salads to gourmet feasts. Beyond their rich, umami flavor, mushrooms offer a myriad of health benefits that make them a must-have in your diet. At True Med, we're dedicated to bringing you the latest in health and nutrition, so let's dive into why mushrooms are a nutritional powerhouse.... https://lnkd.in/dJcw9GXi

“90% of Brits are deficient in fibre.” This stat blew my mind the first time I read it. Then I started tracking how much fibre I was eating using the ZOE app, and even though I thought my diet was healthy, I wasn't getting nearly enough. With ZOE, I've slowly figured out ways to increase the amount of fibre in my diet, but it isn't always easy. That’s why Daily30+, ZOE’s first Science and Nutrition product, has me very excited. Developed by ZOE scientists, Daily30+ is a wholefood supplement of 30+ plants. In one scoop, it contributes 5g of fibre towards the recommended 30g, and makes plant-powered dishes like beans, grilled vegetables and hummus even more delicious. I like to add it to my lunch time salad. And because we’re science first at ZOE, we ran a randomised controlled trial to show its effects. Discover the results and try Daily30+ here: