Wellness: Fact or Fiction

Sal's Reading Recommendations:

ON EATING MEAT, by Matthew Evans: https://amzn.to/3pAkj7b

Simon Hill's Vegan Food Pyramid: https://plantproof.com/veganfoodpyramid/

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

References:

Benatar, J., & Stewart, R. (2018). Cardiometabolic risk factors in vegans; A meta-analysis of observational studies. PLOS ONE, 13(12), e0209086. doi: 10.1371/journal.pone.0209086

Barthels, F., Meyer, F., & Pietrowsky, R. (2018). Orthorexic and restrained eating behaviour in vegans, vegetarians, and individuals on a diet. Eating And Weight Disorders - Studies On Anorexia, Bulimia And Obesity, 23(2), 159-166. doi: 10.1007/s40519-018-0479-0

Clarys, P., Deriemaeker, P., Huybrechts, I., Hebbelinck, M., & Mullie, P. (2013). Dietary pattern analysis: a comparison between matched vegetarian and omnivorous subjects. Nutrition Journal, 12(1). doi: 10.1186/1475-2891-12-82

Losasso, C., Eckert, E. M., Mastrorilli, E., Villiger, J., Mancin, M., Patuzzi, I., Di Cesare, A., Cibin, V., Barrucci, F., Pernthaler, J., Corno, G., & Ricci, A. (2018). Assessing the Influence of Vegan, Vegetarian and Omnivore Oriented Westernized Dietary Styles on Human Gut Microbiota: A Cross Sectional Study. Frontiers in microbiology, 9, 317. https://doi.org/10.3389/fmicb.2018.00317

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. doi: 10.3390/nu10121841

Turner-McGrievy, G. M., Barnard, N. D., & Scialli, A. R. (2007). A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity (Silver Spring, Md.), 15(9), 2276-2281. https://doi.org/10.1038/oby.2007.270

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

References:

Mazur, A., Maier, J. A., Rock, E., Gueux, E., Nowacki, W., & Rayssiguier, Y. (2007). Magnesium and the inflammatory response: potential physiopathological implications. Archives of biochemistry and biophysics, 458(1), 48-56. https://doi.org/10.1016/j.abb.2006.03.031

Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnesium research, 23(4), 158-168. https://doi.org/10.1684/mrh.2010.0220

Simental-Mendía, L. E., Rodríguez-Morán, M., & Guerrero-Romero, F. (2014). Oral magnesium supplementation decreases C-reactive protein levels in subjects with prediabetes and hypomagnesemia: a clinical randomized double-blind placebo-controlled trial. Archives of medical research, 45(4), 325-330. https://doi.org/10.1016/j.arcmed.2014.04.006

Magnesium is a hugely important part of our biological systems, but upwards of 60 percent of the population in Australia is deficient in magnesium. The situation looks worse for our listeners in the US with estimates of around 80%. So is supplementation a legitimate option? And which one should you take? This ep we dive into:

•Why magnesium could be the important mineral for your health.

•What functions magnesium has in your body.

•How ATP - the AA batteries of the human body - relies on magnesium.

•How magnesium affects your sleep quality

•How this macromineral can help with PMS and bloating

•Is the powdered stuff really any better than the pill form?

•Which side-effects could arise from taking magnesium supplements (you must hear this!)

Sal's Buckwheat Porridge + Chamomile Poached Pear Recipe:

https://the-fit-foodie.com/recipes/buckwheat-porridge-with-chamomile-poached-pear/

References:

Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694

Barragán-Rodríguez, L., Rodríguez-Morán, M., & Guerrero-Romero, F. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium research, 21(4), 218-223.

Facchinetti, F., Borella, P., Sances, G., Fioroni, L., Nappi, R. E., & Genazzani, A. R. (1991). Oral magnesium successfully relieves premenstrual mood changes. Obstetrics and gynecology, 78(2), 177-181.

Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular drugs and therapy, 12 Suppl 2, 197-202. https://doi.org/10.1023/a:1007708918683

Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180-189.

Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

https://www.acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=false

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

Sorry what?! You read that right...SALT may be a super helpful mineral when hitting a super lowcarb diet like keto. Listen on to find out why in this week's mini ep!

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

'Keto' was the MOST googled diet of 2018, and the legacy seemingly still lives on. Hundreds of recipe books, guides and even online courses are still springing up. With plenty of exciting new research taking place in this field, we uncover the latest findings and science behind this low-carb approach to dieting that was originally intended to reduce seizures in epileptic people. In this ep you will learn:

•If the ketogenic diet really just Atkins 2.0

•the basic mechanisms of how keto works

•Whether a keto approach is actually a useful tool for burning fat

•How ketogenic diets impact mental clarity

•What gluconeogenesis is.

•Whether ketogenic diets can negatively impact your cholesterol

•What the 'keto flu' is and how to avoid it, naturally

•The types and amounts of carbohydrates to eat on the keto diet

•How to maintain muscle mass on a ketogenic diet.

•The preferred testing method to determine if your body is actually in ketosis.

The sciencey-stuff we stole:

Carr AJ, et al. Chronic ketogenic low carbohydrate high fat diet has minimal effects on acid-base status in elite athletes. Nutrients. 2018;10(2):236.

Lydia A. Bazzano, Tian Hu, Kristi Reynolds, et al. Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Ann Intern Med.2014;161:309-318.https://www.acpjournals.org/doi/10.7326/M14-0180?articleid=1900694&

Ma S, et al. An 8-week ketogenic diet alternated interleukin-6, ketolytic and lipolytic gene expression, and enhanced exercise capacity in mice. Nutrients. 2018;10(11):1696.

Mansoor, N., Vinknes, K. J., Veierød, M. B., & Retterstøl, K. (2016). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. The British journal of nutrition, 115(3), 466-479.

Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D., Witkow, S., & Greenberg, I. et al. (2008). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. New England Journal Of Medicine, 359(3), 229-241. doi: 10.1056/nejmoa0708681

Clinical Trial for Keto Covid Diet (currently recruiting) : Eucaloric Ketogenic Diet in COVID-19 Cytokine Storm Syndrome

https://clinicaltrials.gov/ct2/show/NCT04492228?cond=ketogenic&draw=2&rank=6

https://www.fxmedicine.com.au/content/ketones-fourth-macronutrient-dr-dominic-dagostino

WANT MORE KETO INFO? We love:

Complete Keto by Drew Manning

Keto Diet by Dr Josh Axe

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

Welcome to another BITESIZE episode of Wellness: Fact or Fiction.

Today this extra content is focusing on probiotics and mental health. It's a goodie!

If you like what you hear, share if with a friend and go back to the full episode on Probiotics to learn more.

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

The gut microbiota has been implicated in diseases ranging from obesity to Parkinson's disease and depression. But are probiotics the key to a healthy gut microbiota?

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

References:

https://clinicaltrials.gov/ct2/show/NCT01593800

Surprise! Welcome to your new BITESIZE episode of Wellness: Fact or Fiction.

Sal and Shauna are excited to give you a BONUS BITE of this week's ep on alcohol. Today they're unpacking whether or not alcohol increases your appetite, and if so, what can we do to negate it?

If you like what you hear, share if with a friend and go back to Episode 9 to hear the full conversation.

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

You might not want to hear this...but if you drink alcohol, hit play. It's not all bad news, we promise. This week, we dive into:

•What alcohol actually does to your hunger signals

•How alcohol can affect sleep quality and length

•How to limit the impacts of alcohol on your weight loss

•Sal's experience with her Negroni-addicted boyfriend and weight gain

•How counting from 5 to 1 can change your drinking habits

Recommended Books:

Atomic Habits - James Clear

Lose weight, feel great - Dr Rangan Chattergee

5 Second Rule - Mel Robins

References:

Mel Robbins: How to stop screwing yourself over | TED Talk

https://www.ted.com/talks/mel_robbins_how_to_stop_screwing_yourself_over?language=en

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

Every year, we spend BILLIONS of dollars on vitamins, mostly without really knowing if we need them, or if they're doing us any good. They are the most commonly used supplement in the world.

In this ep we take a look at the current scientific research behind some of the most popular ones, and cover:

•Whether multivitamins contain the same stuff

•How sailors helped us discover vitamins.

•The scientific evidence for and against taking one-pill for everything

•Whether it's more beneficial to take isolated vitamins or one big multi.

•Can they help you live your healthiest and longest life?

•What a 'therapeutic dose' means

•What the AUST L number is and why you need to look for it on packaging

•Which trusted brands Sal will be prescribing as a Clinical Nutritionist in Australia.

Reporting non-compliant advertising to the TGA (for Australian Vitamins):

https://www.tga.gov.au/advertising-enforcement-and-outcomes

The science:

Bailey RL, Fulgoni VL 3rd, Keast DR, Dwyer JT. Examination of vitamin intakes among US adults by dietary supplement use. J Academy Nutrition Dietetics. 2012;112(5):657-663, e4Google Scholar

Bailey, R. L., Fakhouri, T. H., Park, Y., Dwyer, J. T., Thomas, P. R., Gahche, J. J., Miller, P. E., Dodd, K. W., Sempos, C. T., & Murray, D. M. (2015). Multivitamin-mineral use is associated with reduced risk of cardiovascular disease mortality among women in the United States. The Journal of nutrition, 145(3), 572-578. https://doi.org/10.3945/jn.114.204743

Block G, Jensen CD, Norkus EP, et al. Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study. Nutr J. 2007;6:3017958896PubMed

Conner M, Kirk SF, Cade JE, Barrett JH. Why do women use dietary supplements? The use of the theory of planned behaviour to explore beliefs about their use. Soc Sci Med. 2001;52(4):621-63311206658

Foote JA, Murphy SP, Wilkens LR, Hankin JH, Henderson BE, Kolonel LN. Factors associated with dietary supplement use among healthy adults of five ethnicities: the Multiethnic Cohort Study. Am J Epidemiol. 2003;157(10):888-89712746241

Harrison RA, Holt D, Pattison DJ, Elton PJ. Are those in need taking dietary supplements? a survey of 21 923 adults. Br J Nutr. 2004;91(4):617-62315035689PubMed

Macpherson, H., Silberstein, R., & Pipingas, A. (2012). Neurocognitive effects of multivitamin supplementation on the steady state visually evoked potential (SSVEP) measure of brain activity in elderly women. Physiology & behavior, 107(3), 346-354. https://doi.org/10.1016/j.physbeh.2012.08.006

Rock CL. Multivitamin-multimineral supplements: who uses them? Am J Clin Nutr. 2007;85(1):277S-279S17209209PubMed

Rosenberg IH. Challenges and opportunities in the translation of the science of vitamins. Am J Clin Nutr. 2007;85(1):325S-327S17209220PubMed

Sesso, H. D., Christen, W. G., Bubes, V., Smith, J. P., MacFadyen, J., Schvartz, M., Manson, J. E., Glynn, R. J., Buring, J. E., & Gaziano, J. M. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA, 308(17), 1751-1760. https://doi.org/10.1001/jama.2012.14805

Watkins, M. L., Erickson, J. D., Thun, M. J., Mulinare, J., & Heath, C. W., Jr (2000). Multivitamin use and mortality in a large prospective study. American journal of epidemiology, 152(2), 149-162. https://doi.org/10.1093/aje/152.2.149

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1568520?dm_i=13BV,1CD82,875I88,4JUZN,#full-text...