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88% of Americans are metabolically unhealthy, says Utah scientist. Here’s what to do about it

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A recent prospective human study showed that 88% of American adults are metabolically unfit. And Ben Bikman, Ph.D., a professor at BYU and a senior metabolic scientist, knows exactly the culprit.

“It’s just our diet,” said Bikman. “We eat the wrong foods in the wrong amounts and that not only makes us fatter but also sicker.”

Where we went wrong

Ironically, this downtrend in health and the uptrend in weight received a great deal of support from the US government, which had been looking for a way to “correct” the country’s diet for some time. Backed up by a dubious study, they eventually introduced the infamous “food pyramid,” which led to a dramatic increase in the consumption of refined, unhealthy carbohydrates.

“For the first time in history a government has told us what to eat,” said Bikman. “Encouraged us to eat a lot more refined carbohydrates and a lot less healthy fats and proteins, and our weight and health have only suffered as a result.”

The results for the nation’s health and weight have been dire. Since the government first set nutritional guidelines in 1977, the food industry has completely changed the type of food it produces, to our general disadvantage. According to the Centers for Disease Control (CDC), the weight of the average American adult today is nearly 30 pounds more than that of the average American adult in 1977.

The modern plague of insulin resistance

Bikman’s study quickly led him to explore further the hormone insulin, which, in simple terms, tells our body what to do with energy. While insulin is responsible for supporting hundreds of systems in the body, it’s primarily known to help regulate glucose levels in the blood.

“Our bodies desperately need insulin to function properly, but our modern diets are so high in carbohydrates that we are flooded with insulin almost continuously,” said Bikman. “And when that happens, you become insulin resistant, which is a very bad thing for our health and weight, indeed.”

Bikman shares research showing that more than half of American adults are already insulin resistant, which is growing rapidly around the world.

“In general, insulin resistance makes almost anything that could go wrong with your body much, much worse,” said Bikman. “The deterioration in brain, metabolic, heart and more health; insulin resistance makes things tragic in a short amount of time.”

The insulin resistance quiz

  1. Do you think you or a loved one may be resistant to insulin? Answer the following questions:
  2. Do you have more fat on your stomach than you would like?
  3. Do you have a family history of heart disease?
  4. Do you have high blood pressure or does the consumption of salt affect your blood pressure?
  5. Do you have high levels of triglycerides in your blood?
  6. Do you hold water easily
  7. Do you have gout?
  8. Do you have darker patches of skin or small bumps on the skin (skin spots) on your neck, armpits or other areas?
  9. Do you have a family member with insulin resistance or type 2 diabetes?
  10. Do you have gestational diabetes or PCOS (in women) or have “low testosterone (in men)”?

If you answered yes to two (or more) questions, you are almost certainly insulin resistant.

Food: The culprit and the cure

Bikman makes it clear that a person who believes they have insulin resistance should see their doctor. However, there are definite steps each of us can take to become more insulin sensitive in our own home.

“Food got us into this mess, and it’s food that gets us out,” said Bikman. “The easiest and best thing to do is to start reducing your carbohydrate intake right away. Of the three macronutrients, carbohydrates are the least necessary for the average adult and the most troublesome to see today for those struggling with metabolic problems are mainly due to this misguided diet change. “

The big secret

In fact, Bikman says increasing your consumption of healthy fats can be the most important change you can make to support metabolic health, brain health, and more.

“Our ancestors knew that fats were the most nutritious thing they could eat,” says Bikman. “They provide your brain and body with the nourishment it needs, help you feel satisfied, curb your candy cravings, and even help train your body to burn excess body fat.”

Bikman emphasizes that not all fats are created equal. Processed seed oils made from soy, corn, and canola should be avoided as they are particularly harmful, while “fruit fats” (made from olives, coconuts, and avocados) and animal fats like butter or ghee are uniquely beneficial.

“It’s important, however, to get a wide range of healthy fats from short-, medium-, and long-chain sources,” said Bikman. “It’s not about taking a dash of MCT oil or a large dollop of butter and ending the day.”

Prioritizing proteins

Bikman is also surprised at the confusion about protein. Some people advocate very little, others consume in excess, while others simply make poor protein choices.

“They have competing mindsets about protein, with very little legitimate science behind the arguments,” Bikman said. “Protein is essential, especially in old age, but it must be consumed in conjunction with fat, just as it naturally occurs.”

Bikman is also looking at the trend towards vegetable proteins, which he emphasizes is not based on good science but on clever marketing.

“Not to be provocative, but unless you have a legitimate allergy, avoid vegetable protein,” Bikman said. “You get very little nutritional value from vegetable protein because of the anti-nutrients and incomplete amino acid profile, and independent studies have shown that concentrating the incredible amount of vegetable matter to isolate the small amounts of protein also concentrates unhealthy amounts of heavy metals . that build up in your body and destroy your health. “

The best types of protein are whey, egg white, and collagen, according to Bikman. He emphasizes that these have the highest biological value, offer the most complete profile of essential amino acids and support lean and toned muscles, healthy joints, cartilage and bones.

The essential boost to your diet

Despite all of the information Bikman shares in his speeches and interviews, he is constantly being asked by people all over the world what they should do for their health.

“Ideally, we would all have the knowledge, time, discipline, and budget to plan, buy, and prepare the perfect meals,” said Bikman. “But it just doesn’t happen; people get busy, they get stressed, and they make unhealthy choices that destroy their health goals.”

Bikman realized that while he continued to publish academic papers and occasionally give interviews and podcasts, he could do more to help those who do not always have the time, knowledge, or discipline to eat healthily. In response, Bikman and his co-founding team of nutrition and industry experts recently developed HLTH Code Complete Meal.

Bikman says these carefully formulated meal shakes promote healthy weight management, gut health, brain health, and even hair, skin and nail health. HLTH Code Complete Meal is low in carbohydrates and contains an optimized, scientifically sound blend of protein, collagen, healthy fats, apple cider vinegar, probiotics, fiber, vitamins and minerals – with no added sugar or artificial ingredients.

“HLTH Code Complete Meal is based on research, not fads,” said Bikman. “An incredible amount of work went into making this nutritionally balanced and optimized product, but we knew that if it didn’t taste good, no one would use it consistently.”

88% of Americans are metabolically unhealthy, says a Utah scientist.  Here's what you can do about it Photo: Hlth Code

Keep hunger at bay (right)

When it comes to food, Bikman says it’s easy to eat lots of calories and still feel hungry. This is because the calories ingested are not the correct calories to provide for essential nutrition. He calls this “malnutrition” and he says it ruins many people’s health.

“Every HLTH Code Complete Meal Shake is packed with optimized amounts of these ingredients to keep you feeling full and energized for hours,” said Bikman. “But it’s more convenient and affordable than virtually any meal you can prepare or buy.”

Bikman says the shakes are quick and easy to make: just add two scoops of Creamy Vanilla or Chocolate Macadamia Complete Meal Powder to 8 oz. cold water and shake or blend. For general well-being, he recommends replacing one meal a day. To restore your health or to lose weight, replace up to two meals a day.

“I’ve been drinking this to break my intermittent fasting for 5 months and I’m at my best and have lost 21 pounds. I can’t recommend it enough !! Plus, it has great taste !! What is not to love.” ?? ” said one reviewer.

Another reviewer shared, “The results have been phenomenal! Thank you HLTH code. The shakes are delicious, but the health results are wonderful. “

Can HLTH Code Help With Insulin Resistance?

According to Bikman, the best of health starts with proper nutrition. Better insulin sensitivity, increased energy, a more vital feeling, a stronger immune system, a clearer mind, improved bowel health, and improved looks are some of the benefits of improved diet.

“The comprehensive benefits of HLTH Code Complete Meal are especially helpful when trying to lose weight,” said Bikman. “Weight loss is seldom easy. Proper changes in both hormones and calories must be made to signal the body that it is time to burn fat, not store it.”

Bikman adds that HLTH Code Complete Meal, based on the best human metabolism studies available, helps people lose weight without counting every calorie.

88% of Americans are metabolically unhealthy, says a Utah scientist.  Here's what you can do about it

Your satisfaction is guaranteed

If you are worried about trying something new and changing your eating plan, then you shouldn’t. Bikman stands by its HLTH Code Meal Replacement products and is ready to guarantee your satisfaction.

“You have nothing to lose (other than those extra pounds) and everything to gain – in terms of improved well-being and self-confidence,” said Bikman.

In fact, if you are looking for improved wellness and healthy weight management, HLTH Code Complete Meal Replacement may be your answer. To get exclusive discounts on your first order, visit getHLTH.com and enter the discount code KSL at checkout.

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Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed

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That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

Sign up for the Eat This, Not That! Newsletter for current and trendy food news that is delivered daily.

Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

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Healthy Eating

How to use carobs in your diet

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Carob is a very nutritious fruit that grows all over the Algarve with many health benefits – suitable for vegans, nut intolerants, among others.

If you’ve been to the Algarve before and been paying attention, you’ve likely seen carob trees in your neighborhood and carob trees fallen to the ground. After reading this article, the next time you see them on the ground, you will be looking at these fruits from a different perspective.

Cheryl Smith, a passionate cook who uses local ingredients to create great, healthy, natural vegetarian food, explained: The Portuguese news what are the main health benefits of this abundant fruit in the Algarve.

In the 1990s in South Africa, she began participating in many live demos at local health facilities and quickly fell in love with plant-based foods, raw foods and healthy eating.

“I learned about carob because some of the recipes presented live included the end product, carob, such as the carob flour and carob pieces. The carob chunks were large, irregular chunks of carob (looks like chocolate chunks) that were sold by weight that I didn’t see for sale in the Algarve, even though I saw carob seeds, ”said Cheryl Smith.

Nine health benefits

  • Carob is a source of B complex vitamins and contains B1, B2 and B3;
  • Is high in calcium for healthy bones and teeth;
  • Contains Vitamin A for Healthy Eyesight;
  • Is rich in antioxidants that can greatly reduce the risk of many types of diseases;
  • It is a way to include more fiber in your diet because it is high in insoluble fiber;
  • It’s caffeine-free, making it an ideal drink before bed;
  • Carob is Gluten-Free – “If you want to make gluten-free carob, use carob flour mixed with almond flour,” suggests Cheryl.
  • And is lower in sugar and fat than some chocolates, which makes them a good choice if you have diabetes.
  • Helps boost your immune system.

Cooking with carob

If you find all of this interesting and want to take advantage of all of these benefits, you may be wondering how to include it in your diet. Cheryl gives you some pointers.

“Carob is perfect at any time of day: First thing in the morning you can serve carob crumpets for breakfast, eat an oat and carob biscuit for your morning snack, enjoy carob and banana bread with tea, prepare a carob sandwich with brie, fig jam and celery , prepare a delicious vegan carob mousse for dessert after dinner or enjoy a carob night drink made with almond milk and cinnamon the last thing in the evening.

In her opinion, carob is “naturally sweet so you don’t need to add sugar or other sweeteners to use it in your favorite recipes.

In addition, “Carob powder can be substituted one for one with cocoa powder in recipes, but if you want to be careful, try swapping the halves first to get a taste of its unique taste. If you want a more intense carob flavor, increase your amount of carob, ”she said.

Workshop with figs on the Funcho

To celebrate the end of the carob harvesting season, which runs between July and the end of August each year, Cheryl hosted a workshop at Figs on the Funcho where she shared her ideas on how to introduce carob into people’s diets in a delicious way can .

For example, she showed the guests “how to make a healthy carob smoothie and add a handful of my favorite leafy vegetable, spinach, to the smoothie drink”.

On her property, Figs on the Funcho, Cheryl has carob trees that she hasn’t been able to harvest because she was gone during harvest time; However, she hopes to collect her carob pods next year.

If you’d like to learn more about carob cooking, contact Cheryl via email cheryl@figsonthefuncho.com for the next Carob Cooking Workshop.

Facebook https://www.facebook.com/figsonthefuncho

Instagram https://www.instagram.com/figsonthefuncho/

Website https://figsonthefuncho.com

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Healthy Eating

41 Healthy Air Fryer Recipes That Are So Easy To Make

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Thanks to your hot air fryer, these dishes taste absolutely delicious.

If you want a balanced, nutritious diet, investing in a hot air fryer is a good place to start. This handy device makes it easier (and tastier) than ever to prepare delicious dishes that really taste amazing. Here are some inspirations to get you started.

Sandhy Ahariharan / Via sandhyahariharan.co.uk

Try serving this cauliflower steak as a filling main course on meatless Monday. It tastes fantastic with your favorite cereal or Israeli salad, served with hummus or tzatziki.

Recipe: Cauliflower steaks from the air fryer

Nutrition in the Kitchen / Via Nutritioninthekitch.com

In a sweet, savory and savory mixture of rice wine vinegar, honey, soy sauce, lime and garlic, these tofu bites taste great in stir-fries, over rice or simply dipped in your favorite spice.

Recipe: crispy tofu from the hot air fryer

Crews House / Via casadecrews.com

These pork chops are marinated in avocado oil, Dijon mustard, thyme, salt and pepper for just an hour or even overnight. In the hot air fryer, they become wonderfully crispy on the outside and remain super tender on the inside.

Recipe: Dijon Pork Chops Air Fryer

JZ eats / Via jz-eats.com

Steak in the air fryer? You bet. You can achieve a tender, perfectly cooked fillet without turning on your oven or stove.

Recipe: hot air fryer Filet Mignon

Keep the peas / Via keepthepeas.com

Save time for your dinner by frying spaghetti squash right in the air fryer. It takes about 30 minutes and is easy to crush with a fork. Throw it in your favorite pasta sauce and serve with olive oil, salt, pepper, and fresh herbs.

Recipe: air fryer spaghetti squash with fresh herbs

Food52 / Via food52.com

Air-fried with butter, lemon juice, garlic, paprika flakes and broth, this is the easiest shrimp scampi ever. Serve with pasta, orzo, rice, or your favorite cereal.

Recipe: air fryer shrimp scampi

Dash from Mandi / Via dashofmandi.com

Japanese sweet potatoes are more starchy and sweeter than the average sweet potato. Seasoned with salt, pepper, ground mustard and garlic powder, these are a delicious side dish that you will make time and time again.

and recipe: Air fryer Japanese sweet potato wedges

JZ eats / Via jz-eats.com

This recipe calls for ground chicken, but you can try it with turkey, beef, pork, or even salmon. They are ready to eat after about 10 minutes in the air fryer. Try mixing them with pasta and your favorite sauce.

Recipe: Air Fryer Chicken Meatballs

Wanderlust and Wellness / Via wanderlustandwellness.org

Turn canned tuna into a filling dinner with the help of eggs, breadcrumbs, a handful of spices, and most importantly, your hot air fryer.

Recipe: tuna cake from the air fryer

Thin Taste / Via skinnytaste.com

Whip up healthy homemade falafel made from chickpeas, flour, onions, herbs and spices … no deep-frying required.

Recipe: Falafel hot air fryer

Sweet C Designs / Via sweetcsdesigns.com

Shishitos on the stove are delicious, but all that oil splash is agony. Try them on the air fryer for an easy-to-clean side dish. Then sprinkle them with sesame oil and sea salt.

Recipe: Air Fryer Shishito Peppers

Healthier Steps / Via healthiersteps.com

Breakfast, lunch or dinner, there is no wrong time of day for baked sweet potatoes. Top it off with maple syrup, tahini, peanut butter, or avocado for a filling meal that won’t break the bank.

Recipe: Air Fryer Baked Sweet Potato

Let the baking begin / Via letthebakingbegin.com

Winner, winner, steak dinner. Start with whatever meat you have on hand and dice it so that it cooks in the air fryer in no time.

Recipe: Air Fryer Steak Tips

Table For Two Blog / Via tablefortwoblog.com

Thanks to a simple marinade of olive oil, lime, coriander, and spices, this shrimp is possibly the fastest, tastiest, and easiest dinner ever. I love serving it over a bowl of rice with some Tex-Mex toppings like guacamole, pico de gallo, black beans, or corn.

Recipe: Air fryer Spicy coriander, lime and prawns

Pinch Me Good / Via pinchmegood.com

Sliced ​​eggplants are lightly dredged in beaten eggs and breadcrumbs and then air fried until golden brown and crispy. As soon as the eggplant is almost ready, top it with marinara and cheese and let it melt.

Recipe: Air Fryer Healthy Eggplant Parmesan

Sweet peas and saffron / Via sweetpeasandsaffron.com

You only need three ingredients for this side dish: mushrooms, soy sauce and sesame oil. Take it to the next level by using a mixture of different mushrooms like maitakes, baby bellas, and shiitakes.

Recipe: Sesame Air Fryer Mushrooms

Walk into the kitchen / Via runningtothekitchen.com

This seafood dinner tastes and looks totally chic, but you will be shocked how easy it really is.

Recipe: Air Fryer Cod

Ccruff and Steph / Via scruffandsteph.com

Turns out you can make this Chinese classic, barbecue pork (aka Char Siu) right in your own kitchen. The marinade is the most important part. Then your air fryer does the rest of the work.

Recipe: Air Fryer Chinese BBQ Pork

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