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.
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.
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.
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).
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:
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).
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
The SCD and the 30 in 30 protocol is not best for everyone. It is an optimal way of eating for those who:
Mice fed on a chocolate-based diet show abnormal feeding behaviors such as snacking, bingeing and disrupted eating patterns, according to new research. The findings help to explain the behavioral triggers leading to obesity and point towards new ideas for preventing weight gain.
Obesity has become a major health issue due to the current ‘obesogenic’ environment in which unhealthy food is both easy and cheap to purchase. As a result, many (government) organisations encourage healthy eating habits among the general public by providing information on healthy diets. Nevertheless, when people encounter stimuli that they have learned to associate with certain snacks, they tend to choose those products, even when they know these are unhealthy.