Which targeted nutritional approaches can bolster micro-preemies’ brain development?

The volume of carbohydrates, proteins, lipids and calories consumed by very vulnerable preemies significantly contributes to increased brain volume and white matter development, however additional research is needed to determine specific nutritional approaches that best support these infants’ developing brains.

Source: Which targeted nutritional approaches can bolster micro-preemies’ brain development? Brain development in very low birthweight preemies lags behind peers born full term — ScienceDaily

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Following five healthy lifestyle habits may increase life expectancy by decade or more

Maintaining five healthy habits — eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking — during adulthood may add more than a decade to life expectancy, according to a new study.

Source: Following five healthy lifestyle habits may increase life expectancy by decade or more — ScienceDaily

Expert consensus finds that higher protein intake benefits adult bone health

A new expert consensus has reviewed the benefits and safety of dietary protein for bone health, based on analyses of major research studies.

Source: Expert consensus finds that higher protein intake benefits adult bone health: In seniors with osteoporosis, dietary protein intake above currently recommended levels may help to reduce bone loss and fracture risk, especially at the hip, provided calcium intakes are adequate — ScienceDaily

A high-fiber diet protects mice against the flu virus

Dietary fiber increases survival in influenza-infected mice by setting the immune system at a healthy level of responsiveness, according to a preclinical study published May 15 in the journal Immunity. A high-fiber diet blunts harmful, excessive immune responses in the lungs while boosting antiviral immunity by activating T cells. These dual benefits were mediated by changes in the composition of gut bacteria.

Source: A high-fiber diet protects mice against the flu virus — ScienceDaily

The Ultimate Guide to Intermittent Fasting for Beginners

Intermittent fasting — when you restrict eating to a certain time period — carries enormous benefits for the body, including weight loss, protection against chronic disease, cellular repair and improvement in memory. Find out how intermittent fasting can help you, and how to do it.

Source: The Ultimate Guide to Intermittent Fasting for Beginners

Vitamin B12 breakthrough for more complete Vegetarian and Vegan diets

Scientists have made a significant discovery about how the vitamin content of some plants can be improved to make vegetarian and vegan diets more complete. Vitamin B12 (cobalamin) is an essential dietary component but vegetarians are more prone to B12 deficiency as plants neither make nor require this nutrient. But now a team, led by Professor Martin Warren, has proved that common garden cress can take up cobalamin.

Source: Vitamin B12 breakthrough for more complete Vegetarian and Vegan diets — ScienceDaily

30 in 30

I’ve mentioned the Slow-Carb diet (SCD) before. It’s a great way to lose fat, feel and look better, and it’s pretty simple. One of the key components of the SCD is 30 in 30. The goal is to ingest 30 grams of protein within 30 minutes of waking up.

slow carb diet
Woman sleeping

30 in 30

Aiming for 30 grams of protein within 30 minutes of waking up is not an arbitrary thing. Achieving this, or as close as possible, will promote fat loss, boost energy and metabolism, increase satiation, suppress appetite, improve BMI longterm, and help to reduce craving for carbs (junk food).

 

How

When it comes to actually ingesting the 30 grams, there are plenty of ways to do it. Seeing the number “30” might seem like a lot of protein, but it’s really not. With real, whole foods you can eat:

  • 5 eggs
  • 150 grams of sausage
  • ¾ C of beans/lentils
  • 1 C cottage cheese
  • 3-4 oz. of tuna

You can also mix and match some of these. The goal is to get the 30 grams of protein, so whatever method is easiest for you and allows for success is the way to go. For example, instead of eating 5 eggs, you could have 3 eggs, 50 grams of sausage, and a fibrous veggie (spinach, broccoli, cauliflower).

eggs slow carb protein
Eggs are a great source of protein, fat, and more

Another method is to use drinks/shakes to get your 30 grams. While not the best way, as drinking calories is not as effective or satiating; if it’s the only way, it’s better than nothing. Some drinks that will get you to or near the 30 grams of protein are:

  • Protein shake- High quality shake will be between 15 to 30 grams. Make sure it doesn’t contain any sugar or soy, and as few carbs as possible
  • Protein bar- Same as above, high quality. Avoid, sugar and carbs
  • Protein coffee- Make your own or buy some
  • Smoothie with added protein or collagen powder

 

Ideal Uses

The SCD and the 30 in 30 protocol is not best for everyone. It is an optimal way of eating for those who:

  • Are not regularly eating well
  • Have a slower metabolism
  • Frequently crave carbs/sweets
  • Have low energy
  • Do not eat enough protein
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