Berries May Reduce Mortality (NEW Study!)

🫐🍓I’ve always loved berries, but this new research study cinches it!

Looking at a national sample of adults in the US, the research compared berry consumption with mortality rates over 8 years.

The results?

👉 People who were considered “berry consumers” had a 21% lower risk of all-cause mortality than “non-berry consumers.”

(PMID: 38184200)

Also, more specifically:

Cranberries supported ❤️ heart & metabolic health

Blueberries supported 🫁 respiratory health

Berries are a rich source of antioxidants and also contain fiber, vitamins, and minerals that support health.

Pro tip:

Frozen berries are equally nutritious and an excellent option when fresh berries aren’t in season!

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Reference

Zhang L, Muscat JE, Chinchilli VM, Kris-Etherton PM, Al-Shaar L, Richie JP. Consumption of Berries and Flavonoids in Relation to Mortality in NHANES, 1999-2014. J Nutr. Published online January 5, 2024. [link]

A Simple Boost for Healthy Aging 👉

🧐 Check this out ➡️ The first study to look at the long-term effects of protein consumption during midlife!!

Protein is essential for bone and muscle health, both of which can decline with age.

But the results of this study say that “protein intake was significantly associated with higher odds of healthy aging.”

🙌🙌🙌

Plant-based protein was also associated with good mental health status and a lower risk of limitations in physical function.

This was based on data from 48,762 women younger than age 60 who participated in the Nurses’ Health Study.

Want some simple ways to boost protein intake?

🔹 Grab nuts instead of chips.

🔹 Toss chickpeas on your salad.

🔹 Add a high-quality protein powder to your smoothie.

🔹 Spread nut butter on fruit

If you want to see more posts like this on research-backed ways to optimize your health,

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Reference

Ardisson Korat AV, Shea MK, Jacques PF, et al. Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. Am J Clin Nut. 2024. Published 2024 Jan 17. [link]

Nuances of the Low-Carb Diet [new research]

👀 WOW ➡️If you’ve ever thought about trying a low-carb diet, this new study says it all.

The headline on Medscape reads:

👉👉“For Weight Loss With a Low-Carb Diet, Quality Matters”

The study looked at weight change in 123,332 people following a low-carb diet over 4 years.

Their diets were categorized by food quality, based on diet questionnaires.

The results?

✅ Those who followed a low-carb diet that had more healthy fats and plant protein with less refined carbohydrates experienced the most weight loss over 4 years.

❌ Those who followed a low-carb diet that had more unhealthy fats, animal protein, and refined carbohydrates experienced the opposite: weight GAIN.

This study was conducted at the Harvard School of Public Health and published in JAMA Network Open (PMID: 38150249).

If you’re tired of the hype and mixed messages around food and nutrition and want to figure out what YOUR body needs to feel it’s best…

Schedule an initial visit with Dr. Cantrell today! Let's get started on your journey to wellness!🍃

Reference

Liu B, Hu Y, Rai SK, Wang M, Hu FB, Sun Q. Low-Carbohydrate Diet Macronutrient Quality and Weight Change. JAMA Netw Open. 2023;6(12):e2349552. Published 2023 Dec 1. [link]

One Way to Improve Digestion…

Here’s why you should learn mindful eating 👇👇

Did you know that it’s possible to support your digestion, lose weight more easily, stop eating when full, and enjoy your food more….

Just by mindful eating?

I’m not saying it’s easy (it will take some practice), but here are some tips:

➡️ Block off plenty of time to eat when you won’t be distracted (at least 20 minutes)

➡️ Set your phone aside and turn off notifications

➡️ Take small bites, chew thoroughly, and focus on enjoying the food

➡️ Check in with yourself to notice when you feel full

Sometimes we get caught up in the latest trends and flashy ways to improve our health, but focusing on the basics is often even more powerful.

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How to Eat in Season This Month!

What’s in season?

There are lots of benefits to eating seasonal produce—the most important being that it tastes better!

It’s easy to eat local produce through the summer months, but the winter gets a bit trickier. Here are some produce options that are in season in parts of the US and Canada in February & March:

▪️Broccoli: Roast it in the air-fryer with some olive oil and salt or stir-fry with garlic, ginger, and red pepper flakes!

▪️Brussels sprouts: So good when roasted in the oven and topped with a sauce of peanut butter, tamari, and hot sauce 🌶️

▪️Cauliflower: There are so many things you can do with this veg, from simply roasting and topping with parmesan cheese to making gluten-free breadsticks 🥖

▪️Kale: People like to slam kale, but it’s so versatile that you can make it into chips, stir-fry, or even smoothies.

Another bonus of this seasonal produce is that they are all cruciferous vegetables, which means they support healthy detoxification and even hormone health 👏

Other produce in season includes citrus fruits, squash, sweet potatoes, fennel, radishes, and potatoes 🥔