2021 Resolution for a Healthy Lifestyle
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Academy of Nutrition and Dietetics. 2016;116(3):501-528.
Karpinski C, Rosenbloom CA. Sports nutrition: a handbook for professionals, 6th edition. Chicago, IL: Academy of Nutrition and Dietetics; 2017: 21-23, 27, 30
Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and uid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. doi: 10.1249/mss.0b013e31802ca597.
Cermak N, van Loon L. The use of carbohydrates during exercise as an ergogenic aid. Sports Med. 2013;43(11): 1139-1155.
Jeukendrup AE. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl 1):S25-S33.
Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10:5.
Tipton, Kevin D. Factors that a ect the amount of protein necessary to maximize the anabolic response. Sports Science Exchange. 2017; 28(172):1-6.
Dunford M, Doyle JA. Nutrition for Sport and Exercise. 3rd ed. Belmont, CA:
Cengage Learning; 2014. What The Color Of Your Urine Says About You - Kidney Team - https://health.clevelandclinic.org/what-the-color-of-your-urine-says-about-you-infographic/
Mood enhancing diet
Food and Mood Centre. (n.d.). The SMILEs trial. Retrieved from https://foodandmoodcentre.com.au/smiles-trial/Harvard Health. (2018, February 22).
Diet and depression. Retrieved from https://www.health.harvard.edu/blog/diet-and-depression-2018022213309Harvard Health. (2018, June).
Food and mood: Is there a connection? Retrieved from https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connectionHarvard Health. (2019, March 27).
Gut feelings: How food affects your mood. Retrieved from https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548Harvard Health. (2020, April 7).
Eating during COVID-19: Improve your mood and lower stress. Retrieved from https://www.health.harvard.edu/blog/eating-during-covid-19-improve-your-mood-and-lower-stress-2020040719409LaChance, L. R., & Ramsey, D. (2018).
Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry, 8(3), 97–104. https://doi.org/10.5498/wjp.v8.i3.97Mayo Clinic. (2018, November 17).
Antidepressants and weight gain: What causes it? Retrieved from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/antidepressants-and-weight-gain/faq-20058127Medscape. (2018, September 28).
More Evidence Links Mediterranean Diet to Less Depression. Retrieved from https://www.medscape.com/viewarticle/902685 Medscape. (2019, May 21).
Mediterranean Diet May Keep Late-Life Depression at Bay. Retrieved from https://www.medscape.com/viewarticle/913284
Vitamin D and COVID 19
Childs, Calder, & Miles. (2019). Diet and Immune Function.Nutrients,11(8), 1933. doi: 10.3390/nu11081933
Costantini, L., Molinari, R., Farinon, B., & Merendino, N. (2017). Impact of Omega-3 Fatty Acids on the Gut Microbiota.International Journal of Molecular Sciences,18(12), 2645. doi: 10.3390/ijms18122645Fang, L., Karakiulakis, G., & Roth, M. (2020).
Are patients with hypertension and diabetes mellitus at increased risk for COVID-19 infection?The Lancet Respiratory Medicine. doi: 10.1016/s2213-2600(20)30116-8Frei, R., Akdis, M., & O’Mahony, L. (2015).
Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection.Nutrients,12(1), 236. doi: 10.3390/nu12010236
Kickbusch, I., & Leung, G. (2020). Response to the emerging novel coronavirus outbreak.Bmj, m406. doi: 10.1136/bmj.m406
Prasad, A. S., Beck, F. W., Bao, B., Fitzgerald, J. T., Snell, D. C., Steinberg, J. D., & Cardozo, L. J. (2007). Zinc supplementation decreases incidence of infections in the elderly: effect of zinc on generation of cytokines and oxidative stress.The American Journal of Clinical Nutrition,85(3), 837–844. doi: 10.1093/ajcn/85.3.837
McCarteney, D. M., O'Shea, P.M., Faul, F.L., Healy, M.J., Byrne, G., Griffin, T.P. Walsh, J.B., Byrne, D.G., Kenny, R. A. Vitamin D and SARS-CoV-2 infection - evolution of evidence supporting clinical practice and policy development.
Sassi F., Tamone C., D’Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator.Nutrients.2018;10:1656. doi: 10.3390/nu10111656.
Wu, C., Chen, X., Cai, Y., Xia, J. A., Zhou, X., Xu, S., ... Song, Y. (2020). Risk Factors Associated With Acute Respiratory Distress Syndrome and Death in Patients With CoronavirusDisease 2019 Pneumonia in Wuhan, China.JAMA Internal Medicine. doi: 10.1001/jamainternmed.2020.0994
Wu, D., Lewis, E. D., Pae, M., & Meydani, S. N. (2019). Nutritional Modulation of Immune Function: Analysis of Evidence, Mechanisms, and Clinical Relevance.Frontiers in Immunology,9. doi: 10.3389/fimmu.2018.03160
William F. Marshall, III M.D. Can Vitamin D protect against COVID 19.
Breakfasts for IBS
ACatassi G et al. The Low FODMAP Diet: Many Question Marks for a Catchy Acronym. Nutrients 2017;9(3):E92.Gibson PR. History of the low FODMAP diet. Journal of Gastroenterology and Hepatology 2017;32(1):5-7.Halmos EP.
When the low FODMAP diet does not work. Journal of Gastroenterology and Hepatology 2017;32(1):69-72.Krogsgaard LR et al.
Systematic review: quality of trials on the symptomatic effects of the low FODMAP diet for irritable bowel syndrome. Aliment Pharmacol Ther 2017;45:1506-1513.Mazzawi T, El-Salhy M.
Effect of diet and individual dietary guidance on gastrointestinal endocrine cells in patients with irritable bowel syndrome (Review). International Journal of Molecular Medicine 2017;40:943-952.Nanayakkara WS et al.
Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology 2016;9:131-142.Scarlata K. High FODMAP Diet Checklist. Retreived from For A Digestive Peace of Mind. 2017.
Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irrita-ble bowel syndrome: A systematic review and meta-analysis. Nutrition 2018;45:24-31.Staudacher HM. Nutritional, microbiological and psychosocial implications of the low FODMAP diet. Journal of Gastroenterology and Hepatology 2017;32(1):16-19.Staudacher HM, Whelan K.
The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut 2017;66:1517-1527.Varju P et al.
Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: A meta-analysis of clinical studies. PLoS ONE 2017;12(8):e0182942.Yao CK et al.
The Low FODMAP Diet Approach: Dietary Triggers for IBS Symptoms. Retrieved from International Foundation for Functional Gastrointestinal Disorders. 2017.
Hyperthyroidism and Weight Management
Iodine deficiency. Retrieved from American Thyroid Association. (n.d.). Thyroid and weight. Retrieved from American Thyroid Association. (n.d.).
Celiac disease & thyroid conditions. Retrieved from Gluten Intolerance Group. (n.d.).
When depression starts in the neck. Retrieved from Harvard Health. (2019, June 5).
Healthy eating for a healthy thyroid. Retrieved from Harvard Health. (n.d.).
Is it just midlife, or is your thyroid slowing down? Retrieved from Harvard Health. (n.d.).
Underactive thyroid: overview. Retrieved from Institute for Quality and Efficiency in Healthcare. (2017, August 10).
Hypothyroidism diet: Can certain foods increase thyroid function? Retrieved from Mayo Clinic. (2019, September 4).
Levothyroxine (oral route). Retrieved from Mayo Clinic. (2020, February 1).
Levothyroxine (Rx) Retrieved from Medscape.
Hashimoto’s Disease. Retrieved from National Institute of Diabetes and Digestive and Kidney Diseases. (2017, September).
Hypothyroidism (underactive thyroid). Retrieved from National Institute of Diabetes and Digestive and Kidney Diseases. (2016, August).
NIH Office of Dietary Supplements. (2019, July 9). Iodine fact sheet for health professionals.
NIH News in Health (2015, September). Thinking about your thyroid.
Synthroid. (n.d.). Taking Synthroid the right way.
Brain Food for Mood
Cleveland Clinic. (2016, October 6). Gut-Brain Connection. Retrieved from Harvard Health. (n.d.).
The gut-brain connection. Retrieved from Harvard Health. (2019, August 21).
Stress and the sensitive gut. Retrieved from Harvard Health. (2019, April 11).
Brain-gut connection explains why integrative treatments can help relieve digestive ailments. Retrieved from University of Calgary. (2018, December 1).
Can a meal be medicine? How what we eat affects our gut health, which affects our wellness. Retrieved from
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Mental Health and the Microbiome
Ait-Belgnaoui, A., Durand, H., Cartier, et al (2012). Prevention of gut leakiness by a probiotic treatment leads to attenuated HPA response to an acute psychological stress in rats. Psychoneuroendocrinology. 37(11):1885-95. doi: 10.1016/j.psyneuen.2012.03.024. LINK: https://www.ncbi.nlm.nih.gov/pubmed/22541937
Bailey, M.T., Dowd, S.E., Galley, J.D., et al. (2011). Exposure to a social stressor alters the structure of the intestinal microbiota: implications for stressor-induced immunomodulation. Brain Behav Immun. 25(3):397–407. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039072/?report=reader
Bharwani A, Mian MF, Foster JA, et al. (2016). Structural & functional consequences of chronic psychosocial stress on the microbiome & host. Psychoneuroendocrinology. 63:217–227. LINK: http://www.psyneuen-journal.com/article/S0306-4530(15)00934-8/abstract
Cryan, J.F. (2016). Stress and the Microbiota-Gut-Brain Axis: An Evolving Concept in Psychiatry. Can J Psychiatry. 61(4):201-3. doi: 10.1177/0706743716635538. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4794959/
De Palma, G., Blennerhassett, P., Lu, J., Deng, Y., Park, A.J., Green, W., Denou, E., Silva, M.A., Santacruz, A., Sanz, Y., Surette, M.G., Verdu, E.F., Collins, S.M. & Bercik, P. (2015). Microbiota and host determinants of behavioural phenotype in maternally separated mice. Nat Commun. 2015 Jul 28;6:7735. doi: 10.1038/ncomms8735.
LINK: http://www.nature.com/articles/ncomms8735
Dinan, T.G. & Cryan, J.F. (2016). Mood by microbe: towards clinical translation. Genome Med. 8(1):36. doi: 10.1186/s13073-016-0292-1.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822287/
Dinan TG1, Cryan JF. (2017). The Microbiome-Gut-Brain Axis in Health and Disease. Gastroenterol Clin North Am. 2017 Mar;46(1):77-89. doi: 10.1016/j.gtc.2016.09.007. LINK: http://www.sciencedirect.com/science/article/pii/S0889855316300826
Kelly, J. R., Kennedy, P. J., Cryan, J. F., Dinan, T. G., Clarke, G., & Hyland, N. P. (2015). Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in Cellular Neuroscience, 9, 392. LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604320/
Messaoudi, M., Lalonde, R., Violle, et al (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. Br J Nutr. 105(5):755-64. doi: 10.1017/S0007114510004319.
LINK: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/div-classtitleassessment-of-psychotropic-like-properties-of-a-probiotic-formulation-span-classitaliclactobacillus-helveticusspan-r0052-and-span-classitalicbifidobacterium-longumspan-r0175-in-rats-and-human-subjectsdiv/2BD9977C6DB7EA40FC9FFA1933C024EA/core-reader
O’Mahony, S.M., Marchesi, J.R., Scully, P., et al. (2009). Early life stress alters behavior, immunity, and microbiota in rats: implications for irritable bowel syndrome and psychiatric illnesses. Biol Psychiatry. 65(3):263–267. LINK: https://www.ncbi.nlm.nih.gov/pubmed/18723164
Rea, K., Dinan, T.G. & Cryan, J.F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiol Stress. 4:23-33.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5146205/
Rieder, R., Wisniewski, P.J., Alderman, B.L. & Campbell, S.C. (2017). Microbes and mental health: A review. Brain Behav Immun. 2017 Jan 25. pii: S0889-1591(17)30016-8. doi: 10.1016/j.bbi.2017.01.016. LINK: http://www.sciencedirect.com/science/article/pii/S0889159117300168
Romijn, A.R. & Rucklidge, J.J. (2015). Systematic review of evidence to support the theory of psychobiotics. Nutr Rev. 73(10):675-93. doi: 10.1093/nutrit/nuv025.
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Sarkar, A., Lehto, S.M., Harty, S., Dinan, T.G., Cryan, J.F. & Burnet, P.W. (2016). Psychobiotics and the Manipulation of Bacteria-Gut-Brain Signals. Trends Neurosci. 39(11):763-781. doi: 10.1016/j.tins.2016.09.002.
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Sender, R., Fuchs, S. & Milo, R. (2016). Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. doi:10.1371/journal.pbio.1002533 LINK: http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1002533
Sherwin, E., Sandhu, K.V., Dinan, T.G. & Cryan, J.F. (2016). May the Force Be With You: The Light and Dark Sides of the Microbiota-Gut-Brain Axis in Neuropsychiatry. CNS Drugs. 2016 Nov;30(11):1019-1041. doi: 10.1007/s40263-016-0370-3 LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5078156/
Steenbergen, L., Sellaro, R., van Hemert, S., Bosch, J.A. & Colzato, L.S. (2015). A randomized controlled trial to test the effect of multispecies probiotics on cognitive reactivity to sad mood.
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What about Carbs?
Examine. (2018, February 20). Does “low-carb” have an official definition? Retrieved from https://examine.com/nutrition/does-low-carb-have-an-official-definition/
Harvard Health. (2018, April 9). Which diet is best for long-term weight loss? Retrieved from https://www.health.harvard.edu/blog/weight-loss-for-life-the-dietfits-study-2018040913595
Harvard Health. (2018, November). Both high-carb and low-carb diets may be harmful to health. Retrieved from https://www.health.harvard.edu/staying-healthy/both-high-carb-and-low-carb-diets-may-be-harmful-to-health
Harvard Health. (n.d.). Low fat, low carb, or Mediterranean: which diet is right for you? Retrieved from https://www.health.harvard.edu/staying-healthy/low-fat-low-carb-or-mediterranean-which-diet-is-right-for-you
Harvard Health. (n.d.). Going low-carb? Pick the right proteins. Retrieved from https://www.health.harvard.edu/healthbeat/going-low-carb-pick-the-right-proteins
Mayo Clinic. (2017, August 29). Weight Loss. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?p=1
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Lifestyle Approaches to a Healthy Weight
A monthly program!
- Understand why you eat the way you do
- Acquire healthy eating habits
- Eating strategies for a healthy weight