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Grind, Blend, Microwave - How Does the Way You Process Them Affect the Health-Benefits of Veggies and Fruits

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Carrots and blueberries - superfoods you cannot ruin by grinding, blending and even the falsely depreciated use of the microwave oven. Cooking / Food-Processing Done Right: 5 Things to Remember to Make the Most of the Antioxidant Prowess of Your Foods Cooking or the preparation of food (food processing at home) is something I would love to address more often. Unfortunately, studies such as Boyan­ Gao's recently published paper in "Food Science & Nutrition" are truly rare. In said paper, the Chinese scientists followed up on recent studies that indicate that different food preparation methods could significantly change the chemical profiles and bioactivities including the antioxidant and real-world anti-inflammatory activity of (super-)foods. Learn more about the effects of your diet on your health at the SuppVersity All About Almonds and Their Health Effects Taste Matters - Role of the Taste Receptors Egg-Ology, Today: Why Eggs are Awesome Walnut...
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Foods in the Limelight: Blueberry Smoothies, Egg Protein & 'Healthy Eating' | Plus: How to Diagnose Gluten Sensitivity?

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Yes, blueberry smoothies are heart healthier than those without blueberries, but can't replace blood pressure meds. In today's installment of the SuppVersity  short news we will take a look at a bunch of recent studies that have been published in the open-source journal Nutrients  in the last months. Some of them deal with foods, others with behavioral aspects that are related to one's diet and its effects on body weight and health. I will try to adapt the length of the summary to the appeal of the article, but if you feel that a specific topic has not been covered "in-depth enough" for your liking, you can always type the title of the study from the references into google and take a closer look, yourself. If you want training, not nutrition articles, here you go! Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut ...
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Lemon Juice, Resistant Starch, Coffee, Blueberries, Chili, Ginseng, Ginger, Mate, Gymnema Sylvestre, Bitter Melon. Supplements to Improve & Restore Insulin Sensitivity #4

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Lemon Juice, Resistant Starch, Coffee, Blueberries, Chili, Ginseng, Ginger, Mate, Gymnema Sylvestre, Bitter Melon - they are all in this fourth serving of the insulin sensitizing supplements series and they are all in this collage. Can you identify all of them? First of all, let me thank you for flooding me with good suggestions for supplements that should be discussed in this last installment of the series . It's Friday now that I start writing this post and it is probably going to be Sunday, before I find the time to finish the last of your suggestions; and that despite the fact that I am going to try to cut the infos short when I can foresee that it is not worth going into more details, anyway. Not worth going into details? Yep, one of the supps, where this is clearly the case was suggested by Colby who wants me to address sodium-R-lipoic acid , which is nothing else but R-ALA and in my mind a scientifically unsupported spin-off of ALA that may in fact be inferior to the r...
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Going Nuts On Berries: Ellagic Acid in Rasp- + Blueberries, Pecans, Walnut and Co Can Protect You From Belly Fat

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Image 1: I hope you are not one of the guys who spits the tiny seeds of the raspberries out. That is not just disgusting, you would also spit away ~90% of their ellagic acid content. Nuts and fruits, once hailed as healthy superfoods have been under serious scrutiny within the sometimes overtly "health-conscious" blogosphere. Yeah, consumed in excess both will make you fat; but I would venture the guess that it would be easier to kill yourself by drinking too much water, than by eating too many almonds and bananas... well, before I get derailed here, let's take a look at the data from a recently published study on the effects of ellagic acid, a dilactone of two gallic acid molecules that is found in a wide variety of - guess what? - nuts (pecans, walnuts, cashews, brazil nuts, etc.) and fruits (raspberries, pomegranates, grapes and blackcurrants, plums, grapes, cherries and the list goes on)! Good for your heart, good for your gut, good for your metabolism, ... bu...
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Want to Relieve Insulin Resistance? Eat your Blueberries!

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Scientists from the Center for the Study of Botanicals and Metabolic Syndrome at the Pennington Biomedical Research Center of the Louisiana State University have found that bioactives in blueberries improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women . The researchers measured inflammatory biomarkers and adiposity of 32 obese, nondiabetic, and insulin-resistant men and women and found that after 6 weeks of supplementation with either a smoothie containing 22.5 g blueberry bioactives (blueberry group, n = 15) or a smoothie of equal nutritional value without added blueberry bioactives (placebo group, n = 17) twice daily, The mean change in insulin sensitivity improved more in the blueberry group (1.7 ± 0.5 mg·kg FFM–1·min–1) than in the placebo group (0.4 ± 0.4 mg·kg FFM–1·min–1) (P = 0.04). Insulin sensitivity was enhanced in the blueberry group at the end of the study without significant changes in adiposity , energy intake, and inflammatory biomarkers. Being e...
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