Resources Library

Infographics and Worksheets

Infographics from Coach JP

• Hand Portioning Guide

• Protein Choices Guide

Precision Nutrition Infographics (courtesy of www.precisionnutrition.com)

• The Surprising Problem With Calorie Counting (Part 1 & Part 2)

• What Should I Drink?

• What Should I Eat?

  • Keto Food List

  • Mediterranean Diet Food List

  • Paleo Food List

  • Plant-Based Food List

Precision Nutrition Worksheets (courtesy of www.precisionnutrition.com)

• Behaviour Awareness Worksheet

Section / Chapter-Specific Links for “The Essentials of Healthy Eating”

Eat Enough Protein

• PERC article on Modern Agriculture

• Canada Beef

• Canada Pork

• Chicken Farmers of Canada

• Canadian Turkey

• Organic Production Systems (Government of Canada / Standards Council of Canada / Canadian General Standards Board) - link to the Canadian government’s publication regarding the standards for organic agricultural and livestock production systems in Canada.

• Egg Farmers of Canada

• Shellfish Advice for Consumers

• Fish & Shellfish Safety Information

Choose Carbs Wisely

• Abbotsford Farm & Country Market

• Lepp Farm Market

• Meridian Farm Market

• Choices Market

• SPUD (Small Potatoes Urban Delivery)

• Farm Folk City Folk Seasonal Growing Charts for BC

References / Source Material for “The Essentials of Healthy Eating”

Reality Check: Does Size Equal Health and Happiness?

• Zartaloudi A, Christopoulos D, Kelesi M, Govina O, Mantzorou M, Adamakidou T, Karvouni L, Koutelekos I, Evangelou E, Fasoi G, Vlachou E. Body Image, Social Physique Anxiety Levels and Self-Esteem among Adults Participating in Physical Activity Programs. Diseases. 2023 Apr 27;11(2):66. doi: 10.3390/diseases11020066. PMID: 37218879; PMCID: PMC10204469. Available from: https://pubmed.ncbi.nlm.nih.gov/37218879/

• Wu X, Kirk SF, Ohinmaa A, Veugelers P. Health behaviours, body weight and self-esteem among grade five students in Canada. Springerplus. 2016 Jul 16;5(1):1099. doi: 10.1186/s40064-016-2744-x. PMID: 27468400; PMCID: PMC4947077. Available from: https://pubmed.ncbi.nlm.nih.gov/27468400/

• Krupa-Kotara K, Markowski J, Gdańska A, Grajek M, Działach E, Szlachta G, Rozmiarek M. Global Self-Esteem, Body Composition, and Physical Activity in Polish University Students. Nutrients. 2023 Sep 8;15(18):3907. doi: 10.3390/nu15183907. PMID: 37764691; PMCID: PMC10536466. Available from: https://pubmed.ncbi.nlm.nih.gov/37764691/

• Liu X, Zhang W, Yue W, Sun C, Li W. From Weight Bias Internalization to Health-Related Quality of Life: Self-esteem and Psychopathology in Pre-bariatric Surgery Patients. Obes Surg. 2022 Nov;32(11):3705-3713. doi: 10.1007/s11695-022-06261-z. Epub 2022 Sep 3. PMID: 36057756; PMCID: PMC9613576. Available from: https://pubmed.ncbi.nlm.nih.gov/36057756/

• Jach Ł, Krystoń S. Self-reported body weight and weight-related stigmatization experiences among young adult women-two contexts, but similar attitudes related to body image, mental self-schemas, self-esteem, and stereotypes of people with obesity. PeerJ. 2021 Sep 27;9:e12047. doi: 10.7717/peerj.12047. PMID: 34692244; PMCID: PMC8483002. Available from: https://pubmed.ncbi.nlm.nih.gov/34692244/

• Al-Musharaf S, Rogoza R, Mhanna M, Soufia M, Obeid S, Hallit S. Factors of body dissatisfaction among lebanese adolescents: the indirect effect of self-esteem between mental health and body dissatisfaction. BMC Pediatr. 2022 May 23;22(1):302. doi: 10.1186/s12887-022-03373-4. PMID: 35606738; PMCID: PMC9125344. Available from: https://pubmed.ncbi.nlm.nih.gov/35606738/

Why The Numbers Sometimes Don’t Add Up

• Pontzer H, Durazo-Arvizu R, Dugas LR, Plange-Rhule J, Bovet P, Forrester TE, et al. Energy compensation and adiposity in humans. Curr Biol. 2021 Oct 11;31(19):4659-4666.e2. doi: 10.1016/j.cub.2021.08.016. Available from: https://www.cell.com/current-biology/fulltext/S0960-9822(21)01120-9

Habit #1: Eat More Slowly

• Yuan SQ, Liu YM, Liang W, Li FF, Zeng Y, Liu YY, Huang SZ, He QY, Quach B, Jiao J, Baker JS, Yang YD. Association Between Eating Speed and Metabolic Syndrome: A Systematic Review and Meta-Analysis. Front Nutr. 2021 Oct 20;8:700936. doi: 10.3389/fnut.2021.700936. PMID: 34746200; PMCID: PMC8564065. Available from: https://pubmed.ncbi.nlm.nih.gov/34746200/

• Garcidueñas-Fimbres TE, Paz-Graniel I, Nishi SK, Salas-Salvadó J, Babio N. Eating Speed, Eating Frequency, and Their Relationships with Diet Quality, Adiposity, and Metabolic Syndrome, or Its Components. Nutrients. 2021 May 15;13(5):1687. doi: 10.3390/nu13051687. PMID: 34063439; PMCID: PMC8156274. Available from: https://pubmed.ncbi.nlm.nih.gov/34063439/

• Andrade AM, Kresge DL, Teixeira PJ, Baptista F, Melanson KJ. Does eating slowly influence appetite and energy intake when water intake is controlled? Int J Behav Nutr Phys Act. 2012 Nov 21;9:135. doi: 10.1186/1479-5868-9-135. PMID: 23171246; PMCID: PMC3544627. Available from: https://pubmed.ncbi.nlm.nih.gov/23171246/

• Hawton K, Ferriday D, Rogers P, Toner P, Brooks J, Holly J, Biernacka K, Hamilton-Shield J, Hinton E. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018 Dec 27;11(1):50. doi: 10.3390/nu11010050. PMID: 30591684; PMCID: PMC6357517. Available from: https://pubmed.ncbi.nlm.nih.gov/30591684/

• Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM. Comparison of mindful and slow eating strategies on acute energy intake. Obes Sci Pract. 2020 Aug 27;6(6):668-676. doi: 10.1002/osp4.441. PMID: 33354345; PMCID: PMC7746965. Available from: https://pubmed.ncbi.nlm.nih.gov/33354345/

• Schnepper R, Richard A, Wilhelm FH, Blechert J. A combined mindfulness-prolonged chewing intervention reduces body weight, food craving, and emotional eating. J Consult Clin Psychol. 2019 Jan;87(1):106-111. doi: 10.1037/ccp0000361. PMID: 30570305. Available from: https://pubmed.ncbi.nlm.nih.gov/30570305/

• Miller CK, Kristeller JL, Headings A, Nagaraja H. Comparison of a mindful eating intervention to a diabetes self-management intervention among adults with type 2 diabetes: a randomized controlled trial. Health Educ Behav. 2014 Apr;41(2):145-54. doi: 10.1177/1090198113493092. Epub 2013 Jul 12. PMID: 23855018; PMCID: PMC4217158. Available from: https://pubmed.ncbi.nlm.nih.gov/23855018/

Timing Is Everything…Or Is It?

• Paoli A, Tinsley G, Bianco A, Moro T. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients. 2019 Mar 28;11(4):719. doi: 10.3390/nu11040719. PMID: 30925707; PMCID: PMC6520689. Available from: https://pubmed.ncbi.nlm.nih.gov/30925707/

• St-Onge MP, Ard J, Baskin ML, Chiuve SE, Johnson HM, Kris-Etherton P, Varady K; American Heart Association Obesity Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular Disease in the Young; Council on Clinical Cardiology; and Stroke Council. Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation. 2017 Feb 28;135(9):e96-e121. doi: 10.1161/CIR.0000000000000476. Epub 2017 Jan 30. PMID: 28137935; PMCID: PMC8532518. Available from: https://pubmed.ncbi.nlm.nih.gov/28137935/

• Marjot T, Tomlinson JW, Hodson L, Ray DW. Timing of energy intake and the therapeutic potential of intermittent fasting and time-restricted eating in NAFLD. Gut. 2023 Aug;72(8):1607-1619. doi: 10.1136/gutjnl-2023-329998. Epub 2023 Jun 7. PMID: 37286229; PMCID: PMC10359613. Available from: https://pubmed.ncbi.nlm.nih.gov/37286229/

• Soliman GA. Intermittent fasting and time-restricted eating role in dietary interventions and precision nutrition. Front Public Health. 2022 Oct 28;10:1017254. doi: 10.3389/fpubh.2022.1017254. PMID: 36388372; PMCID: PMC9650338. Available from: https://pubmed.ncbi.nlm.nih.gov/36388372/

• Maugeri A, Vinciguerra M. The Effects of Meal Timing and Frequency, Caloric Restriction, and Fasting on Cardiovascular Health: an Overview. J Lipid Atheroscler. 2020 Jan;9(1):140-152. doi: 10.12997/jla.2020.9.1.140. Epub 2020 Jan 15. PMID: 32821727; PMCID: PMC7379067. Available from: https://pubmed.ncbi.nlm.nih.gov/32821727/

• Templeman I, Gonzalez JT, Thompson D, Betts JA. The role of intermittent fasting and meal timing in weight management and metabolic health. Proc Nutr Soc. 2020 Feb;79(1):76-87. doi: 10.1017/S0029665119000636. Epub 2019 Apr 26. PMID: 31023390. Available from: https://pubmed.ncbi.nlm.nih.gov/31023390/

• Santonja I, Bogl LH, Degenfellner J, Klösch G, Seidel S, Schernhammer E, Papantoniou K. Meal-timing patterns and chronic disease prevalence in two representative Austrian studies. Eur J Nutr. 2023 Jun;62(4):1879-1890. doi: 10.1007/s00394-023-03113-z. Epub 2023 Mar 2. PMID: 36864319; PMCID: PMC9980854. Available from: https://pubmed.ncbi.nlm.nih.gov/36864319/

• Teong XT, Liu K, Vincent AD, Bensalem J, Liu B, Hattersley KJ, Zhao L, Feinle-Bisset C, Sargeant TJ, Wittert GA, Hutchison AT, Heilbronn LK. Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial. Nat Med. 2023 Apr;29(4):963-972. doi: 10.1038/s41591-023-02287-7. Epub 2023 Apr 6. PMID: 37024596. Available from: https://pubmed.ncbi.nlm.nih.gov/37024596/

• Santos HO, Genario R, Tinsley GM, Ribeiro P, Carteri RB, Coelho-Ravagnani CF, Mota JF. A scoping review of intermittent fasting, chronobiology, and metabolism. Am J Clin Nutr. 2022 Apr 1;115(4):991-1004. doi: 10.1093/ajcn/nqab433. PMID: 34978321. Available from: https://pubmed.ncbi.nlm.nih.gov/34978321/

The Power of Shared Meals: Building Connection Through Food

• Jaeggi, A. V., & Gurven, M. (2013). Reciprocity explains food sharing in humans and other primates independent of kin selection and tolerated scrounging: A phylogenetic meta-analysis. Proceedings of the Royal Society B: Biological Sciences, 280 (1768), 20131615. https://doi.org/10.1098/rspb.2013.1615

• Jaeggi, A. V., & Gurven, M. (2013). Natural cooperators: Food sharing in humans and other primates. Evolutionary Anthropology: Issues, News, and Reviews, 22 (4), 186-195. https://doi.org/10.1002/evan.21364

• Kishigami, N. (2021). Food Sharing in Human Societies: Anthropological Perspectives. Springer Nature. https://doi.org/10.1007/978-981-16-7810-3

Celebrating Without Overdoing:Mindful Feasting

• Hayden, B. (2001). Feasting and the origins of political power. Proceedings of the National Academy of Sciences, 98 (4), 12864–12868. https://doi.org/10.1073/pnas.98.25.12864

• Dietler, M., & Hayden, B. (Eds.). (2010). Feasts: Archaeological and ethnographic perspectives on food, politics, and power. Smithsonian Institution Scholarly Press.

• Goody, J. (1982). Cooking, cuisine, and class: A study in comparative sociology. Cambridge University Press.

• Kishigami, N. (2021). Food Sharing in Human Societies: Anthropological Perspectives. Springer Nature. https://doi.org/10.1007/978-981-16-7810-3

Eating Your Feelings:  Understanding Emotional Eating

• Bacon, L., & Aphramor, L. (2011). Weight science: Evaluating the evidence for a paradigm shift. Nutrition Journal, 10(9), 1-13. https://doi.org/10.1186/1475-2891-10-9

• Canetti, L., Bachar, E., & Berry, E. M. (2002). Food and emotion. Behavioural Processes, 60(2), 157-164. https://doi.org/10.1016/S0376-6357(02)00082-7

• Christensen, L. (1993). Effects of eating behaviour on mood: A review of the literature. International Journal of Eating Disorders, 14(2), 171-183. https://doi.org/10.1002/1098-108X(199309)14:2%3C171::AID-EAT2260140209%3E3.0.CO;2-A

• Gibson, E. L. (2012). The psychobiology of comfort eating: Implications for neuropharmacological interventions. Behavioural Pharmacology, 23(5-6), 442-460. https://doi.org/10.1097/FBP.0b013e328357bd4e

• Timmerman, G. M., & Acton, G. J. (2001). The relationship between basic need satisfaction and emotional eating. Issues in Mental Health Nursing, 22(7), 691-709. https://doi.org/10.1080/01612840152712948

Habitual Eating: Breaking Free from Routine

• Lowe, M. R., & Butryn, M. L. (2007). Hedonic hunger: A new dimension of appetite? *Physiology & Behavior, 91*(4), 432-439. https://doi.org/10.1016/j.physbeh.2007.04.006

• Verplanken, B., & Wood, W. (2006). Interventions to break and create consumer habits. *Journal of Public Policy & Marketing, 25*(1), 90-103. https://doi.org/10.1509/jppm.25.1.90

• Wansink, B., & Sobal, J. (2007). Mindless eating: The 200 daily food decisions we overlook. *Environment and Behavior, 39*(1), 106-123. https://doi.org/10.1177/0013916506295573

• Hofmann, W., Friese, M., & Strack, F. (2009). Impulse and self-control from a dual-systems perspective. *Perspectives on Psychological Science, 4*(2), 162-176. https://doi.org/10.1111/j.1745-6924.2009.01116.x

Hunger or Habit? Learning to Tell the Difference

• Ruiz AC, de Lara Machado W, D'avila HF, Feoli AMP. Intuitive eating in the COVID-19 era: a study with university students in Brazil. Psicol Reflex Crit. 2024 Jul 25;37(1):28. doi: 10.1186/s41155-024-00306-1. PMID: 39052133; PMCID: PMC11272766. Available from: https://pubmed.ncbi.nlm.nih.gov/39052133/

• Albajri E, Naseeb M. Sex differences in intuitive eating and its relationship with body mass index among adults aged 18-40 years in Saudi Arabia: a cross-sectional study. Front Nutr. 2023 Jul 19;10:1214480. doi: 10.3389/fnut.2023.1214480. PMID: 37538925; PMCID: PMC10395086. Available from: https://pubmed.ncbi.nlm.nih.gov/37538925/

• de Barba YC, Lazarotto AK, Alves De Martini MC, Artuso E, Szpak Gaievski EH, Gallin AL, Benvegnú DM. Effects of Intuitive Eating on the Quality of Life and Wellbeing of Yoga Practitioners, Physical Activity Practitioners and Sedentary Individuals. Altern Ther Health Med. 2023 May;29(4):82-91. PMID: 34331754. Available from: https://pubmed.ncbi.nlm.nih.gov/34331754/

• Flores-Quijano ME, Mota-González C, Rozada G, León-Rico JC, Gómez-López ME, Vega-Sánchez R. The Intuitive Eating Scale-2 Adapted for Mexican Pregnant Women: Psychometric Properties and Influence of Sociodemographic Variables. Nutrients. 2023 Nov 19;15(22):4837. doi: 10.3390/nu15224837. PMID: 38004230; PMCID: PMC10675059. Available from: https://pubmed.ncbi.nlm.nih.gov/38004230/

• Caferoglu Z, Toklu H. Intuitive eating: associations with body weight status and eating attitudes in dietetic majors. Eat Weight Disord. 2022 Mar;27(2):683-692. doi: 10.1007/s40519-021-01206-4. Epub 2021 May 12. PMID: 33978953. Available from: https://pubmed.ncbi.nlm.nih.gov/33978953/

Hunger Is Not An Emergency

• Longo VD, Mattson MP. Fasting: Molecular mechanisms and clinical applications. Cell Metab. 2014 Feb 4;19(2):181-92. doi: 10.1016/j.cmet.2013.12.008. Available from: https://pubmed.ncbi.nlm.nih.gov/24440038/

• Patterson RE, Sears DD. Metabolic effects of intermittent fasting. Annu Rev Nutr. 2017 Aug 21;37:371-393. doi: 10.1146/annurev-nutr-071816-064634. Available from: https://pubmed.ncbi.nlm.nih.gov/28715993/

• Wilhelmi de Toledo F, Grundler F, Sirtori CR, Ruscica M. Unravelling the health effects of fasting: A long road from obesity treatment to healthy life span increase and improved cognition. Ann Med. 2020 Dec;52(7):147-161. doi: 10.1080/07853890.2020.1819277. Available from: https://pubmed.ncbi.nlm.nih.gov/32967443/

• Anton SD, Moehl K, Donahoo WT, Marosi K, Lee SA, Mainous AG 3rd, et al. Flipping the metabolic switch: Understanding and applying health benefits of fasting. Obesity (Silver Spring). 2018 Feb;26(2):254-268. doi: 10.1002/oby.22065. Available from: https://pubmed.ncbi.nlm.nih.gov/29086496/

• Trepanowski JF, Bloomer RJ. The impact of religious fasting on human health. Nutr J. 2010 Nov 23;9:57. doi: 10.1186/1475-2891-9-57. Available from: https://pubmed.ncbi.nlm.nih.gov/21092212/

• Harvie M, Howell A. Potential benefits and harms of intermittent energy restriction and intermittent fasting amongst obese, overweight and normal weight subjects—a narrative review of human and animal evidence. Behav Sci (Basel). 2017 Jul 27;7(3):4. doi: 10.3390/bs7030044. Available from: https://pubmed.ncbi.nlm.nih.gov/28753912/

• Mason AE, Epel ES, Kristeller J, Moran PJ, Dallman M, Lustig RH, et al. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: Data from the SHINE randomized controlled trial. J Behav Med. 2016 Feb;39(2):201-213. doi: 10.1007/s10865-015-9692-8. Available from: https://pubmed.ncbi.nlm.nih.gov/26563148/

• Warren JM, Smith N, Ashwell M. A structured review of the role of mindful eating in weight management. Nutr Res Rev. 2017 Jun;30(2):272-283. doi: 10.1017/S0954422417000154. Available from: https://pubmed.ncbi.nlm.nih.gov/28803559/

Liquid Asset:  Uncovering the Power of Water in Your Diet

• Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. Available from: https://academic.oup.com/nutritionreviews/article/68/8/439/1932747

• Jequier E, Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010 Feb;64(2):115-23. doi: 10.1038/ejcn.2009.111. Available from: https://www.nature.com/articles/ejcn2009111

• Kleiner SM. Water: An essential but overlooked nutrient. J Am Diet Assoc. 1999 Feb;99(2):200-6. doi: 10.1016/S0002-8223(99)00048-6. Available from: https://pubmed.ncbi.nlm.nih.gov/9972184/

• Armstrong LE. Hydration assessment techniques. Nutr Rev. 2005 Jun;63(6 Pt 2). doi: 10.1111/j.1753-4887.2005.tb00153.x. Available from: https://pubmed.ncbi.nlm.nih.gov/16028570/

• Allaire M, Wu H, Lall U. National trends in drinking water quality violations. Proc Natl Acad Sci U S A. 2018 Feb 27;115(9):2078-2083. doi: 10.1073/pnas.1719805115. Available from: https://www.pnas.org/doi/10.1073/pnas.1719805115

• VanDerslice J. Drinking water infrastructure and environmental disparities: Evidence and methodological considerations. Am J Public Health. 2011 May;101(Suppl 1). doi: 10.2105/AJPH.2011.300189. Available from: https://ajph.aphapublications.org/doi/10.2105/AJPH.2011.300189

• Batterman S, Eisenberg J, Hardin R, Kruk ME, Lemos MC, Michalak AM, et al. Sustainable control of water-related infectious diseases: A review and proposal for interdisciplinary health-based systems research. Environ Health Perspect. 2009 Jul;117(7):1023-32. doi: 10.1289/ehp.0800476. Available from: https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.0800476

• LeChevallier MW, Au K-K. Water treatment and pathogen control: Process efficiency in achieving safe drinking water. IWA Publishing; 2004. Available from: https://www.iwapublishing.com/books/9781843390692/water-treatment-and-pathogen-control

• Murray B. Hydration and physical performance. J Am Coll Nutr. 2007 Oct;26(5 Suppl):542S-548S. doi: 10.1080/07315724.2007.10719656. Available from: https://pubmed.ncbi.nlm.nih.gov/17921467/

• Stachenfeld NS. Acute effects of hydration status on endocrine and renal function in women. J Appl Physiol (1985). 2016 Nov 1;121(5):1237-1243. doi: 10.1152/japplphysiol.00480.2016. Available from: https://pubmed.ncbi.nlm.nih.gov/27587648/

• Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, et al. A randomized trial to assess the potential of different beverages to affect hydration status: Development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi: 10.3945/ajcn.115.114769. Available from: https://academic.oup.com/ajcn/article/103/3/717/4569570

• Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington (DC): National Academies Press (US); 2005. Available from: https://www.ncbi.nlm.nih.gov/books/NBK56068/

Dairy: Does It Really Do A Body Good?

• Romo Ventura E, Konigorski S, Rohrmann S, Schneider H, Stalla GK, Pischon T, Linseisen J, Nimptsch K. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr. 2020 Jun;59(4):1413-1420. doi: 10.1007/s00394-019-01994-7. Epub 2019 May 14. PMID: 31089868. Available from: https://pubmed.ncbi.nlm.nih.gov/31089868/

• Gulick CN, Peddie MC, Jowett T, Hackney AC, Rehrer NJ. Exercise, Dietary Protein, and Combined Effect on IGF-1. Int J Sci Res Methodol. 2020 Sep;16(3):61-77. Epub 2020 Sep 30. PMID: 33564731; PMCID: PMC7869853. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7869853/

• Crowe FL, Key TJ, Allen NE, Appleby PN, Roddam A, Overvad K, Grønbaek H, Tjønneland A, Halkjaer J, Dossus L, Boeing H, Kröger J, Trichopoulou A, Dilis V, Trichopoulos D, Boutron-Ruault MC, De Lauzon B, Clavel-Chapelon F, Palli D, Berrino F, Panico S, Tumino R, Sacerdote C, Bueno-de-Mesquita HB, Vrieling A, van Gils CH, Peeters PH, Gram IT, Skeie G, Lund E, Rodríguez L, Jakszyn P, Molina-Montes E, Tormo MJ, Barricarte A, Larrañaga N, Khaw KT, Bingham S, Rinaldi S, Slimani N, Norat T, Gallo V, Riboli E, Kaaks R. The association between diet and serum concentrations of IGF-I, IGFBP-1, IGFBP-2, and IGFBP-3 in the European Prospective Investigation into Cancer and Nutrition. Cancer Epidemiol Biomarkers Prev. 2009 May;18(5):1333-40. doi: 10.1158/1055-9965.EPI-08-0781. PMID: 19423514. Available from: https://pubmed.ncbi.nlm.nih.gov/19423514/

• Wallace TC, Bailey RL, Lappe J, O'Brien KO, Wang DD, Sahni S, Weaver CM. Dairy intake and bone health across the lifespan: a systematic review and expert narrative. Crit Rev Food Sci Nutr. 2021;61(21):3661-3707. doi: 10.1080/10408398.2020.1810624. Epub 2020 Sep 14. PMID: 32924543. Available from: https://pubmed.ncbi.nlm.nih.gov/32924543/

• Millar CL, Kiel DP, Hannan MT, Sahni S. Dairy food intake is not associated with spinal trabecular bone score in men and women: the Framingham Osteoporosis Study. Nutr J. 2022 May 10;21(1):26. doi: 10.1186/s12937-022-00781-1. PMID: 35538577; PMCID: PMC9092785. Available from: https://pubmed.ncbi.nlm.nih.gov/35538577/

• Malekinejad H, Rezabakhsh A. Hormones in Dairy Foods and Their Impact on Public Health - A Narrative Review Article. Iran J Public Health. 2015 Jun;44(6):742-58. PMID: 26258087; PMCID: PMC4524299. Available from: https://pubmed.ncbi.nlm.nih.gov/26258087/

• Snoj T, Majdič G. MECHANISMS IN ENDOCRINOLOGY: Estrogens in consumer milk: is there a risk to human reproductive health? Eur J Endocrinol. 2018 Dec 1;179(6):R275-R286. doi: 10.1530/EJE-18-0591. PMID: 30400018. Available from: https://pubmed.ncbi.nlm.nih.gov/30400018/

Sipping Smartly: Alcohol’s Place In A Healthy Lifestyle

• Andréasson S, Allebeck P. Alkohol som medicin fungerar dåligt. Riskerna överväger nyttan visar genomgång av kunskapsläget [Alcohol as medication is no good. More risks than benefits according to a survey of current knowledge]. Lakartidningen. 2005 Feb 28-Mar 6;102(9):632-7. Swedish. PMID: 15804034.  Available from: https://pubmed.ncbi.nlm.nih.gov/15804034/

• Anderson BO, Berdzuli N, Ilbawi A, Kestel D, Kluge HP, Krech R, Mikkelsen B, Neufeld M, Poznyak V, Rekve D, Slama S, Tello J, Ferreira-Borges C. Health and cancer risks associated with low levels of alcohol consumption. Lancet Public Health. 2023 Jan;8(1):e6-e7. doi: 10.1016/S2468-2667(22)00317-6. PMID: 36603913; PMCID: PMC9831798. Available from: https://pubmed.ncbi.nlm.nih.gov/36603913/

• Mostofsky E, Mukamal KJ, Giovannucci EL, Stampfer MJ, Rimm EB. Key Findings on Alcohol Consumption and a Variety of Health Outcomes From the Nurses' Health Study. Am J Public Health. 2016 Sep;106(9):1586-91. doi: 10.2105/AJPH.2016.303336. Epub 2016 Jul 26. PMID: 27459455; PMCID: PMC4981808. Available from: https://pubmed.ncbi.nlm.nih.gov/27459455/

• DI Castelnuovo A, de Gaetano G. Alcohol: a cardiovascular friend or foe? Minerva Cardiol Angiol. 2024 Jun 5. doi: 10.23736/S2724-5683.24.06514-1. Epub ahead of print. PMID: 38842242. Available from: https://pubmed.ncbi.nlm.nih.gov/38842242/

• Hrelia S, Di Renzo L, Bavaresco L, Bernardi E, Malaguti M, Giacosa A. Moderate Wine Consumption and Health: A Narrative Review. Nutrients. 2022 Dec 30;15(1):175. doi: 10.3390/nu15010175. PMID: 36615832; PMCID: PMC9824172. Available from: https://pubmed.ncbi.nlm.nih.gov/36615832/

• Zhang SM, Lee IM, Manson JE, Cook NR, Willett WC, Buring JE. Alcohol consumption and breast cancer risk in the Women's Health Study. Am J Epidemiol. 2007 Mar 15;165(6):667-76. doi: 10.1093/aje/kwk054. Epub 2007 Jan 4. PMID: 17204515. Available from: https://pubmed.ncbi.nlm.nih.gov/17204515/

• Biddinger KJ, Emdin CA, Haas ME, Wang M, Hindy G, Ellinor PT, Kathiresan S, Khera AV, Aragam KG. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022 Mar 1;5(3):e223849. doi: 10.1001/jamanetworkopen.2022.3849. Erratum in: JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024. PMID: 35333364; PMCID: PMC8956974. Available from: https://pubmed.ncbi.nlm.nih.gov/35333364/

• Godos J, Giampieri F, Chisari E, Micek A, Paladino N, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Musumeci G, Grosso G. Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose-Response Meta-Analysis. Int J Environ Res Public Health. 2022 Jan 28;19(3):1515. doi: 10.3390/ijerph19031515. PMID: 35162537; PMCID: PMC8835521. Available from: https://pubmed.ncbi.nlm.nih.gov/35162537/

• Harvard T.H. Chan School of Public Health. Drinks to Consume in Moderation: Alcohol – The Full Story. Available from: https://nutritionsource.hsph.harvard.edu/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/

• Harvard Gazette. Is drinking in moderation good for your heart? 2023 Jun. Available from: https://news.harvard.edu/gazette/story/2023/06/is-drinking-in-moderation-good-for-your-heart/

• Harvard T.H. Chan School of Public Health. Drinks to Consume in Moderation: Alcohol – The Full Story. Available from: https://nutritionsource.hsph.harvard.edu/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/

• Mayo Clinic. Alcohol use: If you drink, keep it moderate. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551

The Caffeine Conundrum

• Smith A. Effects of caffeine on human behavior. Food Chem Toxicol. 2002 Sep;40(9):1243-55. doi: 10.1016/s0278-6915(02)00096-0. PMID: 12204388. Available from: https://pubmed.ncbi.nlm.nih.gov/12204388/

• Graham TE. Caffeine and exercise: metabolism, endurance and performance. Sports Med. 2001;31(11):785-807. doi: 10.2165/00007256-200131110-00002. PMID: 11583104. Available from: https://pubmed.ncbi.nlm.nih.gov/11583104/

• Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology (Berl). 2004 Oct;176(1):1-29. doi: 10.1007/s00213-004-2000-x. Epub 2004 Sep 21. PMID: 15448977. https://pubmed.ncbi.nlm.nih.gov/15448977/

• Santos C, Costa J, Santos J, Vaz-Carneiro A, Lunet N. Caffeine intake and dementia: systematic review and meta-analysis. J Alzheimers Dis. 2010;20 Suppl 1:S187-204. doi: 10.3233/JAD-2010-091387. PMID: 20182026. Available from: https://pubmed.ncbi.nlm.nih.gov/20182026/

• Mesas AE, Leon-Muñoz LM, Rodriguez-Artalejo F, Lopez-Garcia E. The effect of coffee on blood pressure and cardiovascular disease in hypertensive individuals: a systematic review and meta-analysis. Am J Clin Nutr. 2011 Oct;94(4):1113-26. doi: 10.3945/ajcn.111.016667. Epub 2011 Aug 31. PMID: 21880846. Available from: https://pubmed.ncbi.nlm.nih.gov/21880846/

• Greenberg JA, Axen KV, Schnoll R, Boozer CN. Coffee, tea and diabetes: the role of weight loss and caffeine. Int J Obes (Lond). 2005 Sep;29(9):1121-9. doi: 10.1038/sj.ijo.0802999. PMID: 15925959. Available from: https://pubmed.ncbi.nlm.nih.gov/15925959/

• Hu G, Bidel S, Jousilahti P, Antikainen R, Tuomilehto J. Coffee and tea consumption and the risk of Parkinson's disease. Mov Disord. 2007 Nov 15;22(15):2242-8. doi: 10.1002/mds.21706. PMID: 17712848. Available from: https://pubmed.ncbi.nlm.nih.gov/17712848/

• van Dam RM, Hu FB. Coffee consumption and risk of type 2 diabetes: a systematic review. JAMA. 2005 Jul 6;294(1):97-104. doi: 10.1001/jama.294.1.97. PMID: 15998896. Available from: https://pubmed.ncbi.nlm.nih.gov/15998896/

• Heckman MA, Weil J, Gonzalez de Mejia E. Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters. J Food Sci. 2010 Apr;75(3):R77-87. doi: 10.1111/j.1750-3841.2010.01561.x. PMID: 20492310. Available from: https://pubmed.ncbi.nlm.nih.gov/20492310/

• Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010 Jan 27;7(1):5. doi: 10.1186/1550-2783-7-5. PMID: 20205813; PMCID: PMC2824625. Available from: https://pubmed.ncbi.nlm.nih.gov/20205813/

• Spriet LL. Exercise and sport performance with low doses of caffeine. Sports Med. 2014 Nov;44 Suppl 2(Suppl 2):S175-84. doi: 10.1007/s40279-014-0257-8. PMID: 25355191; PMCID: PMC4213371. Available from: https://pubmed.ncbi.nlm.nih.gov/25355191/

• Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1-30. doi: 10.1080/0265203021000007840. PMID: 12519715. Available from: https://pubmed.ncbi.nlm.nih.gov/12519715/

• Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170. PMID: 24235903; PMCID: PMC3805807. https://pubmed.ncbi.nlm.nih.gov/24235903/

The REAL Problem With Diet Soft Drinks

• Czyżewski F, Baranowska A, Baranowska K, Filipek K, Kawka J, Muciek M, Mrugała S, Mrugała W, Skierkowski B, Zalewska N. The impact of artificial sweeteners on the metabolic syndrome. J Educ Health Sport. 2024 Apr 19;10(4):366-384. doi: 10.12775/jehs.2024.66.013. Available from: https://dx.doi.org/10.12775/jehs.2024.66.013

• Pang MD, Goossens GH, Blaak EE. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Front Nutr. 2021 Jan 7;7:598340. doi: 10.3389/fnut.2020.598340. PMID: 33490098; PMCID: PMC7817779. Available from: https://pubmed.ncbi.nlm.nih.gov/33490098/

• Suez J, Korem T, Zilberman-Schapira G, Segal E, Elinav E. Non-caloric artificial sweeteners and the microbiome: findings and challenges. Gut Microbes. 2015;6(2):149-55. doi: 10.1080/19490976.2015.1017700. Epub 2015 Apr 1. PMID: 25831243; PMCID: PMC4615743. Available from: https://pubmed.ncbi.nlm.nih.gov/25831243/

• O'Connor D , Pang M , Castelnuovo G , Finlayson G , Blaak E , Gibbons C , Navas-Carretero S , Almiron-Roig E , Harrold J , Raben A , Martinez JA . A rational review on the effects of sweeteners and sweetness enhancers on appetite, food reward and metabolic/adiposity outcomes in adults. Food Funct. 2021 Jan 21;12(2):442-465. doi: 10.1039/d0fo02424d. Epub 2020 Dec 16. PMID: 33325948. Available from: https://pubmed.ncbi.nlm.nih.gov/33325948/

• Shil A, Chichger H. Artificial Sweeteners Negatively Regulate Pathogenic Characteristics of Two Model Gut Bacteria, E. coli and E. faecalis. Int J Mol Sci. 2021 May 15;22(10):5228. doi: 10.3390/ijms22105228. PMID: 34063332; PMCID: PMC8156656. Available from: https://pubmed.ncbi.nlm.nih.gov/34063332/

• Christofides EA. POINT: Artificial Sweeteners and Obesity-Not the Solution and Potentially a Problem. Endocr Pract. 2021 Oct;27(10):1052-1055. doi: 10.1016/j.eprac.2021.08.001. Epub 2021 Aug 11. PMID: 34389515. Available from: https://pubmed.ncbi.nlm.nih.gov/34389515/

The Complexities of Coffee

• Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. Polyphenols: benefits to the cardiovascular system in health and in aging. Nutrients. 2013 Sep 26;5(10):3779-827. doi: 10.3390/nu5103779. PMID: 24077237; PMCID: PMC3820045. Available from: https://pubmed.ncbi.nlm.nih.gov/24077237/

• Poole R, Kennedy OJ, Roderick P, Fallowfield JA, Hayes PC, Parkes J. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ. 2017 Nov 22;359:j5024. doi: 10.1136/bmj.j5024. Erratum in: BMJ. 2018 Jan 12;360:k194. doi: 10.1136/bmj.k194. PMID: 29167102; PMCID: PMC5696634. Available from: https://pubmed.ncbi.nlm.nih.gov/29167102/

• Larsson SC, Orsini N. Coffee Consumption and Risk of Dementia and Alzheimer's Disease: A Dose-Response Meta-Analysis of Prospective Studies. Nutrients. 2018 Oct 14;10(10):1501. doi: 10.3390/nu10101501. PMID: 30322179; PMCID: PMC6213481. Available from: https://pubmed.ncbi.nlm.nih.gov/30322179/

• van Dam RM, Hu FB. Coffee consumption and risk of type 2 diabetes: a systematic review. JAMA. 2005 Jul 6;294(1):97-104. doi: 10.1001/jama.294.1.97. PMID: 15998896. Available from: https://pubmed.ncbi.nlm.nih.gov/15998896/

• Liang N, Kitts DD. Antioxidant property of coffee components: assessment of methods that define mechanisms of action. Molecules. 2014 Nov 19;19(11):19180-208. doi: 10.3390/molecules191119180. PMID: 25415479; PMCID: PMC6270823. Available from: https://pubmed.ncbi.nlm.nih.gov/25415479/

• Roehrs T, Roth T. Caffeine: sleep and daytime sleepiness. Sleep Med Rev. 2008 Apr;12(2):153-62. doi: 10.1016/j.smrv.2007.07.004. Epub 2007 Oct 18. PMID: 17950009. Available from: https://pubmed.ncbi.nlm.nih.gov/17950009/

The Tao of Tea

• Yang CS, Landau JM. Effects of tea consumption on nutrition and health. J Nutr. 2000 Oct;130(10):2409-12. doi: 10.1093/jn/130.10.2409. PMID: 11015465. Available from: https://pubmed.ncbi.nlm.nih.gov/11015465/

• Hodgson JM, Puddey IB, Burke V, Watts GF. Regular ingestion of black tea improves brachial artery vasodilator function. Am J Clin Nutr. 2008 Jan;87(1):124-132. doi: 10.1093/ajcn/87.1.124. Available from: https://sci-hub.se/10.1042/cs20010120

• Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet. 2003 Dec;16(6):411-20. doi: 10.1046/j.1365-277x.2003.00477.x. PMID: 19774754. Available from: https://pubmed.ncbi.nlm.nih.gov/19774754/

• Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis. Int J Obes (Lond). 2009 Sep;33(9):956-961. doi: 10.1038/ijo.2009.135. Available from: https://pubmed.ncbi.nlm.nih.gov/19597519/

• European Food Safety Authority (EFSA). Scientific opinion on the safety of caffeine. EFSA J. 2015;13(5):4102. doi: 10.2903/j.efsa.2015.4102. Available from: https://www.efsa.europa.eu/en/efsajournal/pub/4102

• Yi M, Wu X, Zhuang W, Xia L, Chen Y, Zhao R, Wan Q, Du L, Zhou Y. Tea Consumption and Health Outcomes: Umbrella Review of Meta-Analyses of Observational Studies in Humans. Mol Nutr Food Res. 2019 Aug;63(16):e1900389. doi: 10.1002/mnfr.201900389. Epub 2019 Jul 2. PMID: 31216091. Available from: https://pubmed.ncbi.nlm.nih.gov/31216091/

• Hurrell RF, Reddy M, Cook JD. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr. 1999 Apr;81(4):289-95. PMID: 10999016. Available from: https://pubmed.ncbi.nlm.nih.gov/10999016/

Habit #3: Eat Enough Protein

• Precision Nutrition. All about protein. Available from: https://www.precisionnutrition.com/all-about-protein

• Precision Nutrition. Will a high-protein diet harm your health? Available from: https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health

• Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, et al. Protein feeding pattern does not affect protein retention in young women. J Nutr. 2000 Jul;130(7):1700-4. doi: 10.1093/jn/130.7.1700. PMID: 10867039. Available from: https://pubmed.ncbi.nlm.nih.gov/10867039/

• Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, et al. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999 Jun;69(6):1202-8. doi: 10.1093/ajcn/69.6.1202. PMID: 10357740. Available from: https://pubmed.ncbi.nlm.nih.gov/10357740/

• Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015 Jan;70(1):57-62. doi: 10.1093/gerona/glu103. Epub 2014 Jul 23. PMID: 25056502. Available from: https://pubmed.ncbi.nlm.nih.gov/25056502/

• Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. PMID: 28698222. Available from: https://pubmed.ncbi.nlm.nih.gov/28698222/

• Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020 Jul 1;150(7):1845-1851. doi: 10.1093/jn/nxaa101. PMID: 32321161; PMCID: PMC7330467. Available from: https://pubmed.ncbi.nlm.nih.gov/32321161/

• Schoenfeld BJ, Aragon AA, Krieger JW. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353. Available from: https://pubmed.ncbi.nlm.nih.gov/29497353/

Shake It Up: Unlocking The Benefits of Protein Powder

• Precision Nutrition. How to choose the best protein powder: A guide from Precision Nutrition. Available from: https://www.precisionnutrition.com/how-to-choose-protein-powder

• Precision Nutrition. Research Review: Fast vs. slow whey for protein synthesis. Available from: https://www.precisionnutrition.com/whey-vs-casein

• Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961. Available from: https://pubmed.ncbi.nlm.nih.gov/19589961/

• Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. doi: 10.1152/ajpendo.00166.2006. Epub 2006 Aug 8. PMID: 16896166. Available from: https://pubmed.ncbi.nlm.nih.gov/16896166/

• Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009 Mar;101(6):798-803. doi: 10.1017/s0007114508051532. PMID: 19283886. Available from: https://pubmed.ncbi.nlm.nih.gov/19283886/

• Wu G. Dietary protein intake and human health. Food Funct. 2016 Jan;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090. Available from: https://pubmed.ncbi.nlm.nih.gov/26797090/

The Humble Egg

• Fernández ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12. doi: 10.1097/01.mco.0000171152.51034.bf. Available from: http://www.ncbi.nlm.nih.gov/pubmed/16340654

• Greene CM, Waters D, Clark R, Contois J, Fernández ML. Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population. Nutr Metab (Lond). 2006 Jan 6;3:6. doi: 10.1186/1743-7075-3-6. Available from: http://www.ncbi.nlm.nih.gov/pubmed/16398934

• Missimer A, DiMarco DM, Andersen CJ, Murillo AG, Vergara-Jimenez M, Fernandez ML. Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio. Nutrients. 2017 Jan 29;9(2):89. doi: 10.3390/nu9020089. PMID: 28146063; PMCID: PMC5331520. Available from: https://pubmed.ncbi.nlm.nih.gov/28146063/

• Duyuler S, Özbek K, Balci KG, Özcan Çelebi Ö, Turker Duyuler P. Egg Consumption and Cardiovascular Health: How Many Eggs a Day Keep the Doctor Away? Angiology. 2020 Aug;71(7):667. doi: 10.1177/0003319720916293. Epub 2020 Apr 6. PMID: 32249586. Available from: https://pubmed.ncbi.nlm.nih.gov/32249586/

• Vishwanathan R, Goodrow-Kotyla EF, Wooten BR, Wilson TA, Nicolosi RJ. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins. Am J Clin Nutr. 2009 Nov;90(5):1272-9. doi: 10.3945/ajcn.2009.28013. Epub 2009 Sep 16. PMID: 19759170. Available from: https://pubmed.ncbi.nlm.nih.gov/19759170/

Ocean's Bounty: Making the Most of Fish and Seafood

• Precision Nutrition. All About Eating Seafood. Available from: https://www.precisionnutrition.com/all-about-eating-seafood

• Precision Nutrition. All About Fish Oil. Available from: https://www.precisionnutrition.com/all-about-fish-oil

• Morrissey MT. The good, the bad, and the ugly: weighing the risks and benefits of seafood consumption. Nutr Health. 2006;18(2):193-7. doi: 10.1177/026010600601800211. PMID: 16859182. Available from: https://pubmed.ncbi.nlm.nih.gov/16859182/

• Betts K. Casting a Wider Net: The Quest for Better Guidance on Seafood Consumption. Environ Health Perspect. 2012 Jun;120(6). doi: 10.1289/ehp.120-a244b. Available from: https://dx.doi.org/10.1289/ehp.120-a244b

• Anderson J, Anderson JL. Seafood Quality: Issues for Consumer Researchers. J Consum Aff. 1991 Jun;25(1):86-109. doi: 10.1111/J.1745-6606.1991.TB00286.X. Available from: https://dx.doi.org/10.1111/J.1745-6606.1991.TB00286.X

• Nesheim MC, Nestle M. Advice for fish consumption: challenging dilemmas. Am J Clin Nutr. 2014 May;99(5):973-4. doi: 10.3945/ajcn.114.086488. Epub 2014 Mar 26. PMID: 24670941. Available from: https://pubmed.ncbi.nlm.nih.gov/24670941/

Milking It: The Protein Potential of Dairy

• Precision Nutrition. Dairy: Is it good or bad for you? The pros and cons. Available from: https://www.precisionnutrition.com/is-dairy-good-or-bad-for-you

• Phillips SM, Tang JE, Moore DR. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. J Am Coll Nutr. 2009 Aug;28(4):343-54. doi: 10.1080/07315724.2009.10718096. PMID: 20368372. Available from: https://pubmed.ncbi.nlm.nih.gov/20368372/

• Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. doi: 10.1186/1743-7075-5-8. PMID: 18371214; PMCID: PMC2289832. Available from: https://pubmed.ncbi.nlm.nih.gov/18371214/

• McGregor RA, Poppitt SD. Milk protein for improved metabolic health: a review of the evidence. Nutr Metab (Lond). 2013 Jul 3;10(1):46. doi: 10.1186/1743-7075-10-46. PMID: 23822206; PMCID: PMC3703276. Available from: https://pubmed.ncbi.nlm.nih.gov/23822206/

Harvesting the Power of Plant-Based Proteins

• Precision Nutrition. Plant-Based Protein: A Guide from Precision Nutrition. Available from: https://www.precisionnutrition.com/plant-based-protein

• Precision Nutrition. Plant-Based Nutrition: A Complete Guide for Vegetarians. Available from: https://www.precisionnutrition.com/plant-based-nutrition

• Precision Nutrition. All About Plant-Based Eating. Available from: https://www.precisionnutrition.com/all-about-pbd

• Medina-Vera I, Avila-Nava A, León-López L, Gutiérrez-Solís AL, Talamantes-Gómez J, Márquez-Mota C. Plant-based proteins: clinical and technological importance. Food Sci Biotechnol. 2024 Jul;33(1):189-203. doi: 10.1007/s10068-024-01600-5. Available from: https://dx.doi.org/10.1007/s10068-024-01600-5

• Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018 Dec 1;10(12):1841. doi: 10.3390/nu10121841. PMID: 30513704; PMCID: PMC6316289. Available from: https://pubmed.ncbi.nlm.nih.gov/30513704/

• Gräfenhahn M, Beyrer M. Plant-Based Meat Analogues in the Human Diet: What Are the Hazards? Foods. 2024 May 15;13(10):1541. doi: 10.3390/foods13101541. PMID: 38790841; PMCID: PMC11121679. Available from: https://pubmed.ncbi.nlm.nih.gov/38790841/

Gut Health and Carbs: Unlocking Total Well-Being

• Deehan, E. C., & Walter, J. (2016). The Fiber Gap and the Disappearing Gut Microbiome: Implications for Human Nutrition. Trends in endocrinology and metabolism: TEM, 27(5), 239–242. https://doi.org/10.1016/j.tem.2016.03.001

• Koh, A., De Vadder, F., Kovatcheva-Datchary, P., & Bäckhed, F. (2016). From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell, 165(6), 1332–1345. https://doi.org/10.1016/j.cell.2016.05.041

• Morrison, D. J., & Preston, T. (2016). Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut microbes, 7(3), 189–200. https://doi.org/10.1080/19490976.2015.1134082

• Ríos-Covián, D., Ruas-Madiedo, P., Margolles, A., Gueimonde, M., de Los Reyes-Gavilán, C. G., & Salazar, N. (2016). Intestinal Short Chain Fatty Acids and their Link with Diet and Human Health. Frontiers in microbiology, 7, 185. https://doi.org/10.3389/fmicb.2016.00185

• Silva, Y. P., Bernardi, A., & Frozza, R. L. (2020). The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Frontiers in endocrinology, 11, 25. https://doi.org/10.3389/fendo.2020.00025

Vibrant Vegetables and Fantastic Fruits

• Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., Leschik-Bonnet, E., Müller, M. J., Oberritter, H., Schulze, M., Stehle, P., & Watzl, B. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition, 51(6), 637–663. https://doi.org/10.1007/s00394-012-0380-y

• Liu R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in nutrition (Bethesda, Md.), 4(3), 384S–92S. https://doi.org/10.3945/an.112.003517

• Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in nutrition (Bethesda, Md.), 3(4), 506–516. https://doi.org/10.3945/an.112.002154

• Liu R. H. (2004). Potential synergy of phytochemicals in cancer prevention: mechanism of action. The Journal of nutrition, 134(12 Suppl), 3479S–3485S. https://doi.org/10.1093/jn/134.12.3479S

• O'Keefe S. J. (2019). The association between dietary fibre deficiency and high-income lifestyle-associated diseases: Burkitt's hypothesis revisited. The lancet. Gastroenterology & hepatology, 4(12), 984–996. https://doi.org/10.1016/S2468-1253(19)30257-2

The Keto Question

• Hall, K. D., & Guo, J. (2017). Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 152(7), 1718–1727.e3. https://doi.org/10.1053/j.gastro.2017.01.052

• Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., Accurso, A., Frassetto, L., Gower, B. A., McFarlane, S. I., Nielsen, J. V., Krarup, T., Saslow, L., Roth, K. S., Vernon, M. C., Volek, J. S., Wilshire, G. B., Dahlqvist, A., Sundberg, R., Childers, A., … Worm, N. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition (Burbank, Los Angeles County, Calif.), 31(1), 1–13. https://doi.org/10.1016/j.nut.2014.06.011

• Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789–796. https://doi.org/10.1038/ejcn.2013.116

• Gibson, A. A., Seimon, R. V., Lee, C. M., Ayre, J., Franklin, J., Markovic, T. P., Caterson, I. D., & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 16(1), 64–76. https://doi.org/10.1111/obr.12230

• Ma, S., & Suzuki, K. (2019). Keto-Adaptation and Endurance Exercise Capacity, Fatigue Recovery, and Exercise-Induced Muscle and Organ Damage Prevention: A Narrative Review. Sports (Basel, Switzerland), 7(2), 40. https://doi.org/10.3390/sports7020040

• Ashtary-Larky, D., Bagheri, R., Bavi, H., Baker, J. S., Moro, T., Mancin, L., & Paoli, A. (2022). Ketogenic diets, physical activity and body composition: a review. The British journal of nutrition, 127(12), 1898–1920. https://doi.org/10.1017/S0007114521002609

Marvelous Mushrooms

• Haytowitz, D. B. (2009). Vitamin D in mushrooms. Nutrient Data Laboratory, US Department of Agriculture. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400525/Articles/AICR09_Mushroom_VitD.pdf

• Kalaras, M. D., Beelman, R. B., & Elias, R. J. (2012). Effects of postharvest pulsed UV light treatment of white button mushrooms (Agaricus bisporus) on vitamin D2 content and quality attributes. Journal of agricultural and food chemistry, 60(1), 220–225. https://doi.org/10.1021/jf203825e

• Cardwell, G., Bornman, J. F., James, A. P., & Black, L. J. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, 10(10), 1498. https://doi.org/10.3390/nu10101498

• Simon, R. R., Borzelleca, J. F., DeLuca, H. F., & Weaver, C. M. (2013). Safety assessment of the post-harvest treatment of button mushrooms (Agaricus bisporus) using ultraviolet light. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 56, 278–289. https://doi.org/10.1016/j.fct.2013.02.009

• Healthline. (2019). White mushrooms: Nutrition, benefits, and uses. Retrieved from https://www.healthline.com/nutrition/white-mushroom-nutrition

• Medical News Today. (2023). Mushrooms: Nutritional value and health benefits. Retrieved from https://www.medicalnewstoday.com/articles/278858

• WebMD. (2022). Health benefits of mushrooms. Retrieved from https://www.webmd.com/diet/health-benefits-mushrooms

• Harvard T.H. Chan School of Public Health. (n.d.). Mushrooms. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/

• Fungi Perfecti. (2023). Mushroom cultivation and the environment: Sustainability through innovation. Retrieved from https://www.fungi.com/pages/sustainability

• Mushroom Council. (n.d.). Sustainability. Retrieved November 4, 2024, from https://www.mushroomcouncil.org/all-about-mushrooms/sustainability/

• Real Mushrooms. (2023, July 23). Mycoremediation: 8 Ways that Mushrooms Destroy Pollution. Retrieved from https://www.realmushrooms.com/mycoremediation-mushrooms-pollution/

  Wired. (2023, May 15). The World's Largest Fungus Collection May Unlock the Mysteries of Carbon Capture. Retrieved from https://www.wired.com/story/mushrooms-fungi-carbon-capture-kew

Spud Showdown:  Potatoes vs. Sweet Potatoes

• Precision Nutrition. (n.d.). All About Potatoes. https://www.precisionnutrition.com/all-about-potatoes

• Precision Nutrition. (n.d.). Regular vs. Sweet Potatoes. https://www.precisionnutrition.com/regular-vs-sweet-potatoes

• Livesey, G., Taylor, R., Hulshof, T., & Howlett, J. (2008). Glycemic response and health—a systematic review and meta-analysis: relations between dietary glycemic properties and health outcomes. The American Journal of Clinical Nutrition, 87(1), 258S-268S. https://pubmed.ncbi.nlm.nih.gov/18175766/

• Burkitt, D. P., & Trowell, H. C. (1985). Refined Carbohydrate Foods and Disease: Some Implications of Dietary Fibre. Elsevier. https://www.sciencedirect.com/book/9780853342862/refined-carbohydrate-foods-and-disease

• Harvard T.H. Chan School of Public Health. (n.d.). Carbohydrates and Blood Sugar. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

• Healthline. (n.d.). Sweet Potatoes 101: Nutrition Facts and Health Benefits. https://www.healthline.com/nutrition/foods/sweet-potatoes

• National Institutes of Health. (n.d.). Dietary Fiber. https://ods.od.nih.gov/factsheets/Fiber-HealthProfessional/

Legume Legends: Beans, Lentils, and More

• Precision Nutrition. Bean Me Up, Scotty. Available from: https://www.precisionnutrition.com/bean-me-up-scotty

• Precision Nutrition. All About Phytates (Phytic Acid). Available from: https://www.precisionnutrition.com/all-about-phytates-phytic-acid

• Precision Nutrition. All About Lectins. Available from: https://www.precisionnutrition.com/all-about-lectins

• Harvard T.H. Chan School of Public Health. Legumes and Pulses. Available from: https://nutritionsource.hsph.harvard.edu/legumes-pulses/

• Fang EF, Lin P, Wong JH, Tsao SW, Ng TB. A lectin with anti-HIV-1 reverse transcriptase, antitumor, and nitric oxide inducing activities from seeds of Phaseolus vulgaris cv. extralong autumn purple bean. J Agric Food Chem. 2010 Feb 24;58(4):2221-9. doi: 10.1021/jf903964u. PMID: 20095617. Available from https://pubmed.ncbi.nlm.nih.gov/20095617/

• Adamcová A, Laursen KH, Ballin NZ. Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods. 2021 Nov 13;10(11):2796. doi: 10.3390/foods10112796. PMID: 34829077; PMCID: PMC8618113. Available from: https://pubmed.ncbi.nlm.nih.gov/34829077/

• Fang EF, Pan WL, Wong JH, Chan YS, Ye XJ, Ng TB. A new Phaseolus vulgaris lectin induces selective toxicity on human liver carcinoma Hep G2 cells. Arch Toxicol. 2011 Dec;85(12):1551-63. doi: 10.1007/s00204-011-0698-x. Epub 2011 Mar 29. PMID: 21445585. Available from: https://pubmed.ncbi.nlm.nih.gov/21445585/

• Gibney MJ, Lanham-New SA, Cassidy A, Vorster HH. Is there such a thing as "anti-nutrients"? A narrative review of perceived problematic plant compounds. Nutrients. 2020 Oct;12(10):2929. doi: 10.3390/nu12102929. Available from: https://www.mdpi.com/2072-6643/12/10/2929

• Adamcová A, Laursen KH, Ballin NZ. Lectin activity in commonly consumed plant-based foods: Calling for method harmonization and risk assessment. Foods. 2021 Nov;10(11):2796. doi: 10.3390/foods10112796. Available from: https://www.mdpi.com/2304-8158/10/11/2796

• Singh J, Gautam SK, Verma A, Kumar S, Mishra V, Kant A, et al. Current scenario of legume lectins and their practical applications. J Crop Sci Biotechnol. 2018 Jun;21(2):89-98. doi: 10.1007/s12892-018-0002-0. Available from: https://link.springer.com/article/10.1007/s12892-018-0002-0

Corn: A Kernel of Truth in Your Diet

• Piperno, D. R., & Flannery, K. V. (2001). The origins of agriculture in Mesoamerica. Nature, 412(6843), 610-614. https://www.researchgate.net/publication/285189144_The_origins_of_food_production_in_Mesoamerica

• Zizumbo-Villarreal, D., & Colunga-GarcíaMarín, P. (2010). Origin of agriculture and plant domestication in West Mesoamerica: The domestication of maize. Economic Botany, 64(3), 241-253. https://www.researchgate.net/publication/225361062_Origin_of_agriculture_and_plant_domestication_in_West_Mesoamerica

• Ranum, P., Peña-Rosas, J. P., & Garcia-Casal, M. N. (2014). Global maize production, utilization, and consumption. Annals of the New York Academy of Sciences, 1312(1), 105-112. https://www.researchgate.net/publication/260995060_Global_maize_production_utilization_and_consumption

• Healthline. (n.d.). Corn 101: Nutrition facts and health benefits. Retrieved from https://www.healthline.com/nutrition/foods/corn

• Miller, H. E., Rigelhof, F., Marquart, L., Prakash, A., & Kanter, M. (2000). Antioxidant content of whole grain breakfast cereals, fruits and vegetables. Journal of the American College of Nutrition, 19(3 Suppl), 312S–319S. https://doi.org/10.1080/07315724.2000.10718966

• Acosta-Estrada, B. A., Serna-Saldívar, S. O., & Chuck-Hernández, C. (2023). Nutritional assessment of nixtamalized maize tortillas produced from dry masa flour, landraces, and high yield hybrids and varieties. Frontiers in nutrition, 10, 1183935. https://doi.org/10.3389/fnut.2023.1183935

• Foley, J. A., et al. (2011). Solutions for a cultivated planet. Nature, 478(7369), 337-342. https://www.researchgate.net/publication/51714049_Solutions_for_a_Cultivated_Planet

• Food and Agriculture Organization (FAO). (2021). The state of food and agriculture: Climate change, agriculture, and food security. https://openknowledge.fao.org/items/552896c3-03be-4b36-a8aa-0cffc2bfc70d

• Grandjean, A. C., Fulgoni, V. L., 3rd, Reimers, K. J., & Agarwal, S. (2008). Popcorn consumption and dietary and physiological parameters of US children and adults: analysis of the National Health and Nutrition Examination Survey (NHANES) 1999-2002 dietary survey data. Journal of the American Dietetic Association, 108(5), 853–856. https://doi.org/10.1016/j.jada.2008.02.018

Grains: Friend or Foe?  Separating Myths from Facts

• Jones JM, García CG, Braun HJ. Perspective: Whole and Refined Grains and Health-Evidence Supporting "Make Half Your Grains Whole". Adv Nutr. 2020 May 1;11(3):492-506. doi: 10.1093/advances/nmz114. PMID: 31682258; PMCID: PMC7231599. Available from: https://pubmed.ncbi.nlm.nih.gov/31682258/

• Newby PK, Maras J, Bakun P, Muller D, Ferrucci L, Tucker KL. Intake of whole grains, refined grains, and cereal fiber measured with 7-d diet records and associations with risk factors for chronic disease. Am J Clin Nutr. 2007 Dec;86(6):1745-53. doi: 10.1093/ajcn/86.5.1745. PMID: 18065595; PMCID: PMC2646086. Available from: https://pubmed.ncbi.nlm.nih.gov/18065595/

• Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O'Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807. Available from: https://pubmed.ncbi.nlm.nih.gov/38418082/

• Refined Carbohydrate Foods and Disease—Some Implications of Dietary Fibre. Postgrad Med J. 1976 Jul;52(609):476. PMCID: PMC2496409. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2496409/

• Shewry PR, Hey SJ. The contribution of wheat to human diet and health. Food Energy Secur. 2015 Oct;4(3):178-202. doi: 10.1002/fes3.64. Epub 2015 Aug 14. PMID: 27610232; PMCID: PMC4998136. Available from https://pubmed.ncbi.nlm.nih.gov/27610232/

Rise Up: Why Sourdough May Beat Commercial Breads

• Poutanen, K., Flander, L., & Katina, K. (2009). Sourdough and cereal fermentation in a nutritional perspective. Food microbiology, 26(7), 693–699. https://doi.org/10.1016/j.fm.2009.07.011

• Gobbetti, M., De Angelis, M., Di Cagno, R., Calasso, M., Archetti, G., & Rizzello, C. G. (2019). Novel insights on the functional/nutritional features of the sourdough fermentation. International journal of food microbiology, 302, 103–113. https://doi.org/10.1016/j.ijfoodmicro.2018.05.018

• Katina, K., Arendt, E., Liukkonen, K. H., Autio, K., Flander, L., & Poutanen, K. (2005). Potential of sourdough for healthier cereal products. Trends in Food Science & Technology, 16(1-3), 104-112. https://doi.org/10.1016/j.tifs.2004.03.008

Habit #5: Eat Healthy Fats

• Precision Nutrition. All about healthy fats. Available from: https://www.precisionnutrition.com/all-about-healthy-fats

• Precision Nutrition. Bad fats. Available from: https://www.precisionnutrition.com/aa-bad-fats

• Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-374. doi: 10.3390/nu2030355. Epub 2010 Mar 18. PMID: 22254027; PMCID: PMC3257651. Available from: https://pubmed.ncbi.nlm.nih.gov/22254027/

• Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-379. doi: 10.1016/S0753-3322(02)00253-6. PMID: 12442909. Available from: https://pubmed.ncbi.nlm.nih.gov/12442909/

The Omega-3 Advantage: Why Supplementing Matters

• Harvard T.H. Chan School of Public Health. Omega-3 fatty acids: An essential contribution. Available from: https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/

• National Center for Complementary and Integrative Health. Omega-3 supplements: In depth. 2018. Available from: https://www.nccih.nih.gov/health/omega3-supplements-in-depth

• Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-374. doi: 10.3390/nu2030355. Epub 2010 Mar 18. PMID: 22254027; PMCID: PMC3257651. Available from: https://pubmed.ncbi.nlm.nih.gov/22254027/

• Calder PC. Docosahexaenoic Acid. Ann Nutr Metab. 2016;69 Suppl 1:7-21. doi: 10.1159/000448262. Epub 2016 Nov 15. PMID: 27842299. Available from: https://pubmed.ncbi.nlm.nih.gov/27842299/

Liquid Gold:The Truth About Plant Oils

• Precision Nutrition. All about plant oils. Available from: https://www.precisionnutrition.com/all-about-plant-oils

• Precision Nutrition. All about healthy fats. Available from: https://www.precisionnutrition.com/all-about-healthy-fats

• Precision Nutrition. All about healthy condiments. Available from: https://www.precisionnutrition.com/all-about-healthy-condiments

• Precision Nutrition. All about fats. Available from: https://www.precisionnutrition.com/all-about-fats

• Pérez-Jiménez F, López-Miranda J, Mata P. Protective effect of dietary monounsaturated fat on arteriosclerosis: beyond cholesterol. Atherosclerosis. 2002 Aug;163(2):385-98. doi: 10.1016/s0021-9150(02)00033-3. PMID: 12052487. Available from: https://pubmed.ncbi.nlm.nih.gov/12052487/

• Gorzynik-Debicka M, Przychodzen P, Cappello F, et al. Potential health benefits of olive oil and plant polyphenols. Int J Mol Sci. 2018 Mar 1;19(3):686. doi: 10.3390/ijms19030686. PMID: 29495598. Available from: https://pubmed.ncbi.nlm.nih.gov/29495598

• Schwingshackl L, Krause M, Schmucker C, Hoffmann G, Rücker G, Meerpohl JJ. Impact of different types of olive oil on cardiovascular risk factors: A systematic review and network meta-analysis. Nutr Metab Cardiovasc Dis. 2019 Oct;29(10):1030-1039. doi: 10.1016/j.numecd.2019.07.001. Epub 2019 Jul 8. PMID: 31378629. Available from: https://pubmed.ncbi.nlm.nih.gov/31378629/

• Foscolou A, Critselis E, Panagiotakos D. Olive oil consumption and human health: A narrative review. Maturitas. 2018 Dec;118:60-66. doi: 10.1016/j.maturitas.2018.10.013. Epub 2018 Oct 26. PMID: 30415757. Available from: https://pubmed.ncbi.nlm.nih.gov/30415757/

• Ghobadi S, Hassanzadeh-Rostami Z, Mohammadian F, Nikfetrat A, Ghasemifard N, Raeisi Dehkordi H, Faghih S. Comparison of blood lipid-lowering effects of olive oil and other plant oils: A systematic review and meta-analysis of 27 randomized placebo-controlled clinical trials. Crit Rev Food Sci Nutr. 2019;59(13):2110-2124. doi: 10.1080/10408398.2018.1438349. Epub 2018 Mar 7. PMID: 29420053. Available from: https://pubmed.ncbi.nlm.nih.gov/29420053/

• Visioli F, Bellosta S, Galli C. Oleuropein, the bitter principle of olives, enhances nitric oxide production by mouse macrophages. Life Sci. 1998;62(6):541-6. doi: 10.1016/s0024-3205(97)01150-8. PMID: 9464466. Available from: https://pubmed.ncbi.nlm.nih.gov/9464466/

Avocado Appeal: More Than Just Toast

• Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. Effects of avocado consumption on markers of cardiovascular health. J Am Heart Assoc. 2022 Feb;11(3). doi: 10.1161/JAHA.121.024014. Available from: https://www.ahajournals.org/doi/10.1161/JAHA.121.024014

• Li Z, Wong A, Henning SM, Zhang Y, Jones A, Zerlin A, et al. Avocado consumption and blood sugar control: a study in individuals with type 2 diabetes. Nutr J. 2013 Jan 5;12:1. doi: 10.1186/1475-2891-12-1. Available from: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1

• Precision Nutrition. The nutritional benefits of avocados. Available from: https://www.precisionnutrition.com/encyclopedia/food/avocado

• Henning SM, Yang J, Woo SL, Lee RP, Huang J, Rasmusen A, Carpenter CL, Thames G, Gilbuena I, Tseng CH, Heber D, Li Z. Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Curr Dev Nutr. 2019 Jun 12;3(8):nzz068. doi: 10.1093/cdn/nzz068. PMID: 31367691; PMCID: PMC6658913. Available from: https://pubmed.ncbi.nlm.nih.gov/31367691/

• Gómez-Tagle A, Fuerte-Velázquez DJ, Barajas-Alcalá AG, Quiroz-Rivera F, Alarcón-Chaires PE, Guerrero-García-Rojas H. Blue and Green Water Footprint of Agro-Industrial Avocado Production in Central Mexico. Sustainability. 2022 Aug 5;14(15):9664. doi: 10.3390/su14159664. Available from: https://www.mdpi.com/2071-1050/14/15/9664

Crunch and Spread: Nuts, Butters, and Seeds Decoded

• de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Nutrients. 2017 Dec 2;9(12):1311. doi: 10.3390/nu9121311. PMID: 29207471; PMCID: PMC5748761. Available from: https://pubmed.ncbi.nlm.nih.gov/29207471/

• Ledikwe JH, Blanck HM, Kettel Khan L, Serdula MK, Seymour JD, Tohill BC, Rolls BJ. Dietary energy density is associated with energy intake and weight status in US adults. Am J Clin Nutr. 2006 Jun;83(6):1362-8. doi: 10.1093/ajcn/83.6.1362. PMID: 16762948. Available from: https://pubmed.ncbi.nlm.nih.gov/16762948/

• Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E, Anjos R, Ferreira-Cardoso J, Oliveira I, Vilela A, Cosme F. Composition of Nuts and Their Potential Health Benefits-An Overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569. Available from: https://pubmed.ncbi.nlm.nih.gov/36900459/

• Bloedon LT, Balikai S, Chittams J, Cunnane SC, Berlin JA, Rader DJ, Szapary PO. Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial. J Am Coll Nutr. 2008 Feb;27(1):65-74. doi: 10.1080/07315724.2008.10719676. PMID: 18460483. Available from: https://pubmed.ncbi.nlm.nih.gov/18460483/

• Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev. 2005 Sep-Oct;45(5):581-97. doi: 10.1051/rnd:2005047. PMID: 16188209. Available from: https://pubmed.ncbi.nlm.nih.gov/16188209/

• Kendall CW, Esfahani A, Truan J, Srichaikul K, Jenkins DJ. Health benefits of nuts in prevention and management of diabetes. Asia Pac J Clin Nutr. 2010;19(1):110-6. PMID: 20199995. Available from: https://pubmed.ncbi.nlm.nih.gov/20199995/