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Food for Thought: GenoPalate April Newsletter

Food for Thought: GenoPalate April Newsletter

Just Discovered


These recently published nutrigenomics studies reveal interesting information about how our genes affect the way we process food. Read on to learn more about the newest discoveries in nutrition.


Most of us know the importance of sleep for our health, however, still more than ⅓ of adults get less than 7 hours of sleep each night. Moreover, nearly half of people report poor sleep quality. Of course it can be frustrating to consistently get poor sleep, but it’s much more than that, it is also a health risk. Researchers say that poor sleep can increase a person’s risk of death by 24% and their risk of heart-related death by 42%. Improving sleep quality is a vital component of long-term health, however it is often easier said than done. 


Regular movement is frequently promoted to support sleep. Many people go straight to the treadmill or elliptical when they hear this recommendation, however, a new study is suggesting that weight training is actually the more beneficial option when it comes to promoting sleep. 


This study took participants who regularly get less than 7 hours of sleep and split them into groups. What they found was that weight training added an average of 40 minutes of sleep. Conversely, aerobic exercise only increased sleep by 23 minutes. It is not yet completely understood why strength training had a significant effect on sleep when compared to aerobic exercise. However, if you are someone who is working on getting your 7-9 hours of sleep each night, maybe try incorporating strength training into your routine!



Fast Fact: 


You may have parsley growing in your garden and not even realize its nutritional value! Parsley is actually a major source of calcium, containing 83 mg in 1 cup. It is also packed with vitamins A, C, and K. 



You’ve Got Questions? We’ve Got Answers! 


Q: Is there such a thing as too much fiber?


A: Yes, it is possible to have too much of a good thing, even when that good thing is fiber. As many know, fiber intake is essential for digestive health, heart health, and feeling full. Therefore it should by no means be avoided unless otherwise instructed by your doctor. If you begin to consume more fiber than is recommended or even too much too soon, it can cause abdominal pain, bloating, and potentially constipation. Additionally, staying well hydrated is also important for assisting digestion. 


The Academy of Nutrition and Dietetics recommends ​​that women should aim for around 25 grams of fiber per day and men should aim for around 38 grams each day. When you are getting your fiber from whole foods, it is often more difficult to get enough rather than too much. Consult with your registered dietitian or doctor if you are worried you could be getting too much fiber. 



Trends for Foodies


Discover the hottest trends in the food industry that affect the way we look at—and eat—food!


Many of our food trends in the last few years have stemmed from the popularity of plant-based eating. The use of mushrooms in cooking is nothing novel, however, their popularity is continuing to grow. Not only are mushrooms a wonderful plant-based alternative, but they also boost immunity and best of all, they are a sustainable option. Mushrooms also add flavor to plant-based meat alternatives, but even alone they are also a great substitute. If you haven't already, you will likely start to see various products using mushrooms and restaurants using mushrooms in creative ways as their meat substitutes. 



Fast Fact: 


Magnesium is commonly lacking in many people’s diets. According to the Department of Agriculture, nearly half of Americans don’t meet their daily magnesium needs. It is recommended that men get 420 mg and women get 320 mg of magnesium. Foods that contain magnesium are leafy greens, whole grains, nuts, and seeds. 



What’s Cooking?


Each month, we will be highlighting a few seasonal recipes. Happy cooking!


Spring is just around the corner! If you are looking to brighten up your meals, try this garlic lemon pasta salad! 


Nutrition:

Servings: 6

Serving size: 1

Calories: 392

Fat: 17g

Carbohydrates: 49g

Fiber: 9g

Protein: 16g


If your local farmer’s market is open for business, give this salad a try! 


Nutrition:

Servings: 6

Serving size: 1

Calories: 226

Fat: 16.5g

Carbohydrates: 16.7g

Fiber: 7.3g

Protein: 6.4g



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Updated on
Photo of Frankie O'Brien

Written by:

Frankie O'Brien, MS, RD, LDN

Registered Dietitian

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