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Canyon Ranch Zwift Ride January 17th 2022



Happy Monday all. Hope you all had a swell weekend. As we are at the top of the new year, Thought it would be perfect to share some Nutrition tips from a great article from the New York Times.


Here are ten tips you can take with you this week when you head out to the supermarket for the weekly grocery run...


1. Look at patterns in your diet, rather than focusing on “good” or “bad” foods.

In October, the American Heart Association released new dietary guidelines to improve the hearts and health of Americans of all ages and life circumstances. Instead of issuing a laundry list of “thou shalt not eats,” the committee focused on how people could make lifelong changes, taking into account each individual’s likes and dislikes as well as ethnic and cultural practices and life circumstances.


“For example, rather than urging people to skip pasta because it’s a refined carbohydrate, a more effective message might be to tell people to eat it the traditional Italian way, as a small first-course portion,” Jane Brody explained.

A Heart-Healthy Way to Eat


Focus on the food you enjoy and don't try to focus on all the so though "bad foods" that you cannot have. you will find yourself thinking more on the things you can't have than the things you can have.


2. What you eat can affect your mental health.


As people grappled with higher levels of stress, depression and anxiety during the pandemic, many turned to their favorite comfort foods: ice cream, pastries, pizza, hamburgers. But studies in an emerging field of research known as nutritional psychiatry, which looks at the relationship between diet and mental wellness, suggest that the sugar-laden and high-fat foods we often crave when we are stressed or depressed, as comforting as they may seem, are the least likely to benefit our mental health.


Whole foods such as vegetables, fruit, fish, eggs, nuts and seeds, beans and legumes and fermented foods like yogurt may be a better bet. “The idea that eating certain foods could promote brain health, much the way it can promote heart health, might seem like common sense,” Anahad O’Connor wrote in his story on the research. “But historically, nutrition research has focused largely on how the foods we eat affect our physical health, rather than our mental health.”

How Food May Improve Your Mood


Eating a diet full of a variety of fruit and vegetables will meet your micronutrient need which in hand help your brain get the proper nutrients it need to supply your mental clarity and your physical wellbeing. when out shopping brows the outside of the grocery store first. This is where most of the fresh vegetable and fruit lay. grab what looks good and what you will want to add to your daily nutrition to benefit from the nutrients veggies.


3. Coffee has health benefits.

Coffee is beloved by many, but its health benefits have often been called into question.

The latest assessments this year of the health effects of coffee and caffeine, however, were reassuring. Their consumption has been linked to a reduced risk of all kinds of ailments, including Parkinson’s disease, heart disease, Type 2 diabetes, gallstones, depression, suicide, cirrhosis, liver cancer, melanoma and prostate cancer.


So definitely turn down that lovely isle that smells like divine coffee, grab a bag, and enjoy a lovely cup alongside your morning routine.



4. Our microbiome is largely shaped by what we eat.




Scientists know that the trillions of bacteria and other microbes that live in our guts play an important role in health, influencing our risk of developing obesity, heart disease, Type 2 diabetes and a wide range of other conditions. In 2021, a large international study found that the composition of these microorganisms, collectively known as our microbiomes, is largely shaped by what we eat. Researchers learned that a diet rich in nutrient-dense, whole foods supported the growth of beneficial microbes that promote good health. Eating a diet full of highly processed foods with added sugars, salt and other additives had the opposite effect, promoting gut microbes that were linked to worse cardiovascular and metabolic health.



Some good foods that are packed with nutrients and probiotics to help your microbiome are Kimchi, Tempeh, sauerkraut, yogurt, kefir, miso, kombucha, pickles, traditional buttermilk, natto, and some types of well aged cheeses.




5. Highly processed foods may actually be addictive.


Potato chips, ice cream, pizza and more unhealthy foods continue to dominate the American diet, despite being linked to obesity, heart disease, Type 2 diabetes and other health problems.

“They are cheap and convenient, and engineered to taste good. They are aggressively marketed by the food industry,” Mr. O’Connor reported in a story about new research on whether these foods are not just tempting, but addictive. The notion has sparked controversy among researchers, he said.


One study found that certain foods were especially likely to elicit “addictive-like” eating behaviors, such as intense cravings, a loss of control, and an inability to cut back despite experiencing harmful consequences and a strong desire to stop eating them. But other experts pointed out that these foods do not cause an altered state of mind, a hallmark of addictive substances.


6. Seltzer isn’t the same as water.


Unsweetened carbonated water is a better choice than soda or fruit juice, Christina Caron reported, but it probably shouldn’t be your main source of water. Seltzer has the potential to be erosive to your teeth, experts told her, and carbonated beverages can contribute to gas and bloating, Ms. Caron wrote. Plus they help you stay hydrated if water isn't so much of your thing. the bubbles and hint of flavor can keep hydration more interesting.



7. You don’t need eight glasses of water per day.


Unique factors like body size, outdoor temperature and how hard you’re breathing and sweating will determine how much water you need, an expert told Christie Aschwanden for her story on what it really means to “stay hydrated.”


“For most young, healthy people, the best way to stay hydrated is simply to drink when you’re thirsty,” she learned.


“Those who are older, in their 70s and 80s, may need to pay more attention to getting sufficient fluids because the thirst sensation can decrease with age.”



8. Eating fermented foods may improve your health.

as mentioned above- Yogurt, kimchi and kombucha have long been dietary staples in many parts of the world.


But this year, as Mr. O’Connor reported, scientists discovered that these fermented foods may alter the makeup of the trillions of bacteria, viruses and fungi that inhabit our intestinal tracts, collectively known as the gut microbiome. They may also lead to lower levels of body-wide inflammation, which scientists increasingly link to a range of diseases tied to aging.



9. There is a dietary plan to ward off heartburn.


Acid reflux is among the most frequent health complaints of American adults, and may have become even more common in the wake of pandemic-related stress and weight gain.


Jane Brody covered new research that showed that those who adhered to five key lifestyle characteristics


— including exercise and following a Mediterranean-style diet, featuring fruits and vegetables, fish, poultry and whole grains


— were more likely to ward off discomfort from the most persistent and potentially serious form of reflux.





10. Fruits and vegetables may boost your brain.


A study first published in July found that flavonoids, the chemicals that give plant foods their bright colors, may help curb the frustrating forgetfulness and mild confusion that older people often complain about with advancing age. Further follow-up would be needed to determine whether foods might affect the risk of developing dementia, and there are also broader policy issues at play, making it difficult for everyone to access fresh fruits and vegetables, Nicholas Bakalar reported. But, experts agreed these are foods you should be eating for brain health.


So when you are out on your next grocery haul, take these ten tips into mind and see if you come home with a colorful cart of veggies to snack on and a variety of different things to help improve your health this new year.


Full Article found here:




If you have any questions on training and nutrition for your training please head on over to the Nutrition add on plan or consultation and I am happy to help you better your nutrition both on and off the bike!



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