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Issue 28, October 7, 2006
 Hi this is
Samia from Lake Forest College . As a college student I know from my own
personal experience that College life is so busy and hectic which causes college
students to skip meals. But after reading this news piece and from Nutritional
Institute’s advice I have discovered that skipping meals is unhealthy for my
body.
So we all may want
to seriously consider not skipping meals and adding some more high quality
protein to our diet. Some of us think if we skip a meal or eat empty calorie
foods we will lose weight but may in fact over time make one
actually gain weight. There are so
many good reasons why
eating on a regular basis is essential to maintaining a healthy diet and
avoiding being malnutrition .
Study Reignites Low-Carb
High-Protein Debate
by Clarisse Douaud
A recent study props up the principle of
low-carb high-protein dieting – giving the low carb fad diets that
pushed meat consumption, such as the once fashionable Atkins diet,
one last laugh.
Low carb diets lost much of their popularity as critics said their
approach puts followers at higher risk of clogged arteries and heart
attacks in the long-term. Atkins Nutritionals, for one, filed for
bankruptcy last year only to re-emerge in January with a new mission
to promote tasty, portable nutrition.
High Protein
Vindication
The recent findings by scientists at
University College London (UCL)
could vindicate, at least partially, these recent dieting fads as they
have illustrated more clearly how high-protein diets can be
effective in combating obesity.
The study, published in the September issue of Cell Metabolism, set out
to investigate how increased dietary
protein
increases satiety, hypothezing that
gut hormones could mediate the differential satiation produced by
protein, fat, and carbohydrates.
The Medical Research Council team of researchers, led by Dr. Rachel
Batterham, linked high protein diets to higher levels of the gut
hormone known as PYY. Their work suggests PYY is an important
appetite suppressor that sends signals to the brain leading to a
feeling of fullness.
PYY - The Appetite Suppressor
"In summary, our current studies have established the
physiological role of PYY as a regulator of energy homeostasis and
demonstrated that it mediates the satiating and weight-reducing
effects of dietary protein,"" wrote the study authors.
Ten healthy normal-weight and ten obese male volunteers were given an
isocaloric meal, high in one macronutrient - protein, fat or
carbohydrate - and researchers then analyized their blood samples.
The
high-protein diet resulted in the greatest reduction in hunger in
both normal and obese participants. The high- protein meal resulted in the largest increase in both total
plasma PYY and integrated PYY levels in both groups, although
post-meal levels were lower in obese subjects.
"These findings suggested that PYY could mediate
the satiating effects of protein in humans," explained the
authors. "We therefore developed a rodent experimental model in
which to investigate this possibility."
Of Mice and Men
As such, genetically modified mice that lacked the PYY hormone were
then created. The PYY deficient mice ate more than regular mice and,
as a result, became obese.
The
mice were fed high-fat normal-protein, high-fat high-protein,
low-fat normal-protein or low-fat high-protein diets.
The
researchers found the PYY null mice were hyperphagic and developed
marked obesity but were hypersensitive to exogenous PYY.
They
then administered PYY to these mice. The mice's food
intake
subsequently decreased to normal levels as did their weight. When
they no longer received PYY, the amount they ate went up again at
the same time as their weight.
"Chronic treatment with PYY reverses their obesity
phenotype," the authors commented on the obese mice. "These
findings provide compelling evidence that PYY is a physiologically
relevant regulator of food intake and body weight."
The findings could help explain the current obesity epidemic plaguing
North America and Europe. Statistics show diets have shifted from
being protein-rich to carbohydrate-rich, according to the study, and
carbohydrates do not curb appetite in the same way protein does,
resulting in people eating more to compensate.
Carbs Are Taking Over
 Currently, the average Western diet derives 49
per cent of energy from carbohydrates, 35 per cent from fat, and 16
per cent from protein, cites the study.
"This research suggests that an increase in the protein
content of the diet may help tackle obesity," said Dr.Batterham.
"However, large scale clinical trials are needed before high-
protein low-fat diets can be recommended."
Study reference: Rachel L. Batterham et al. "Critical role
for peptide YY in protein-mediated satiation and body-weight
regulation." Cell Metabolism. Vol 4: 223-233, September 2006.
Original Article published by
NutrainIngredients-USA.com
For additional Diet Information, read
"The Dynamic Diet Plan" on StudentFormula.com.
Enzyme Time
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We at the Nutritional Institute also want to stress the importance of augmenting
your diet with good whole food supplements.
We would like to recommend our Student Formula®
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The Top Five Foods for Beating Depression
by: Erin Bates
 Drug advertisements and conventional doctors tell
the public that depression is caused by an imbalance
of a neurotransmitter in the brain called serotonin.
This idea makes it seem that drugs that flood the brain
with serotonin are the answer to depression, but there
is no scientific evidence that drug therapy really works.
In studies in which scientists lowered serotonin levels
to induce depression, the experiment failed. Other studies
found that dramatically increasing serotonin levels in
the brain failed to relieve
depression.
So why do doctors
persist in prescribing
medications
with side effects ranging from
mood swings to suicidal or homicidal behaviors
when those drugs may not even work?
There are treatment options that can relieve depression without
swallowing pills. Many of the symptoms of depression can be directly
linked to vitamin and mineral deficiencies in the standard American
diet, which is largely comprised of empty carbs,
caffeine and sugar. Depression, mood swings and fatigue often have a common cause:
poor
nutrition. Avoiding depression or recovering from a depressive
episode is often as easy as changing your diet and boosting your
consumption of key foods that deliver brain-boosting nutrients
and help regulate
brain chemistry.
The Five Foods
Fish oils: Contain
omega-3 fatty acids. Research has shown that depressed people
often lack a fatty acid known as EPA.
Participants in a 2002 study
featured in the Archives of General Psychiatry took just a gram of
fish oil each day and noticed a 50-percent decrease in symptoms such as
anxiety, sleep
disorders, unexplained feelings of sadness, suicidal thoughts,
and decreased sex drive. Omega-3 fatty acids can also
lower cholesterol and improve cardiovascular health. Get omega-3s
through walnuts, flaxseed and oily fish like salmon or tuna.
Another top food for delivering imega-3
fatty acids is chia, and we currently recommend two sources for chia seeds:
Brown Rice:
Contains vitamins B1 and B3, and
folic acid.
 Brown rice is also a low-glycemic food, which means it
releases glucose into the bloodstream gradually, preventing
sugar lows and mood swings. Brown rice also provides many of the trace
minerals we need to function properly, as well as being a high-fiber
food that can keep the digestive system healthy and lower cholesterol.
Instant varieties of rice do not offer these benefits. Any time you see
"instant" on a food label, avoid it.
Brewer's Yeast:
Contains
vitamins B1, B2 and B3. Brewer's yeast should be avoided if you
do not tolerate yeast well, but if you do, mix a thimbleful into any
smoothie for your daily dose. This superfood packs a wide assortment of
vitamins and minerals in a small package, including 16
amino acids and 14 minerals. Amino acids are vital for the nervous
system, which makes brewer's yeast a no-brainer for treating depression.
Whole-grain oats:
Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower
cholesterol, are soothing to the digestive tract and help avoid the
blood sugar crash-and-burn that can lead to crabbiness and mood swings.
Other whole grains such as kamut, spelt and quinoa are also excellent
choices for delivering brain-boosting nutrients and avoiding the pitfalls
of refined grains such as white flour.
Cabbage:
Contains vitamin C and folic acid. Cabbage protects
 against stress,
infection and heart disease, as well as many types of cancers,
according to the American Association for Cancer Research. There are numerous ways to get
cabbage into your diet; toss it in a salad instead of lettuce, use cabbage
in place of lettuce wraps, stir fry it in your favorite Asian dish, make
some classic cabbage soup or juice it. To avoid gas after eating cabbage,
add a few fennel, caraway or cumin seeds before cooking. Cabbage is also
a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage
is a known cure for stomach ulcers.
Also worth mentioning:
Foods like raw
cacao, dark molasses and brazil
nuts (high in selenium) are also excellent for boosting brain function
and eliminating depression. Two good sources for raw cacao and brazil nuts are:
If you feel you are depressed or at risk for depression, you also need to
avoid certain foods and substances. Some commonly prescribed drugs - such
as antibiotics, barbiturates, amphetamines, pain killers, ulcer drugs,
anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills,
high blood pressure drugs, heart medications and psychotropic drugs -
contribute to depression. If you are taking any of these, don't quit
them without talking to your doctor; but be aware that they may be
contributing to your condition by depleting your body of depression-fighting
vitamins and minerals.
You should also avoid caffeine, smoking and foods high in fat and sugar.
Keeping your blood sugar stable and getting B vitamins is important for
stabilizing your mood. Cacao can be good for mood because it releases
endorphins in the
brain, but watch out for milk chocolate and candy
varieties high in sugar.
Other Non-Food Things To Do
-
Get plenty of sunshine. Natural sunlight is a proven cure for depression.
-
Engage in regular exercise at least three times per week. Exercise lifts and mood and alters brain chemistry in a positive way.
- Experience laughter. It's good medicine.
-
Take a quality superfood supplement to get even more natural medicine from the world of plants.
Original Article published by NewsTarget.com
For additional Emotional Health Information, read
"Emotional Trauma and Stress" on StudentFormula.com.
Just
Chill
®
& Brain Boast ®
We at the Nutritional Institute also want to stress the importance of augmenting
your diet with good whole food supplements.
We would like to recommend our Student Formula
®
Just Chill
®
and
Brain Boost
®
Just Chill ®
is ideal for helping calm your mind, soothe
your nerves and relax your body. With a
blend of amino acids, B vitamins, 5-HTP, calcium, magnesium,
kava kava and more, Just Chill
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with feelings of stress, anxiety and worry that (at times for all of us)
may seem like just too much to handle after a long day.
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!!
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