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Best and Worst Snacks

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We all snack. But some snacks are better than others, especially if you’re managing type 2 diabetes or obesity.

An ideal snack gives you protein or fiber — or both — to help you feel full, says Gillian Culbertson, RD, certified diabetes educator at the Cleveland Clinic.

It should give you plenty of energy without too many calories. Aim for between 100 and 150 calories for women, and about 200 calories for men, with 15 to 20 grams of protein.

“Refrain from snack foods that are rich in sugars and refined carbohydrates, because of how they can boost blood sugar,” says David Grotto, RD, author of The Best Things You Can Eat. In fact, it’s a good idea to stay away from any type of sugars.

There are lots of good options. Start with these smart snacks.

You can easily turn canned beans in a can (such as kidney beans, navy beans, and chickpeas, also called garbanzo beans), into an inexpensive, protein-packed snack.

“The combination of the fiber and protein in beans has been shown to help keep blood sugar under control,” Grotto says. “And beans are an integral part of the DASH diet, which is the most effective approach to stopping [high blood pressure].”

Make it: Put 1/4 cup of low-sodium beans and 2 ounces of low-sodium chicken broth, either homemade or store-bought, into a food processor to create a healthy and satisfying bean dip, Grotto says. Enjoy with 1/2 cup of raw, crunchy vegetables, like celery, carrots, or red peppers.

Nutrition info: The amounts listed above make one serving, with about 85 calories, 0.2 grams fat, and 11 grams carbohydrates.

Who says oatmeal is only for breakfast? Oats are very high in soluble fiber, which is a must-have for people with diabetes and heart disease, Grotto says.

A recent study found that foods high in fiber are linked to a lower chance of type 2 diabetes, heart disease, and weight gain.

Oatmeal is high in carbs — the good kind.

“The soluble fiber in oats helps absorb cholesterol and blood glucose,” Grotto says. “Fiberless carbs in a food like pretzels, for example, can send blood glucose and insulin levels spiraling upwards.”

Don’t favor the sugar-added instant oatmeal varieties. Make your toppings things like a spoonful of nuts, not syrup or honey.

Nutrition info: For one cup of cooked oats, you’ll get about 88 calories, 1.9 grams fat, and 25 grams carbohydrates.

It’s rich in protein, which helps you feel full longer. “Depending on your choice of Greek yogurt, a serving (one small container, which is typically 5.3 ounces) can contain between 12 and 24 grams of protein,” Culbertson says. Plus, low-fat dairy products are a staple in the DASH diet, making this a smart option if you have high blood pressure.

Nutrition info: For one small container (5.3 ounces), you’ll get about 80 calories, 0 grams fat, and 6 grams carbohydrates.

Short on time? Then grab this easy go-to snack. It’s a good source of calcium and vitamin C, and it gives you 8 grams of protein and 4 grams of fiber, Culbertson says.

Nutrition info: For one low-fat cheese stick and 1 cup of fresh fruit (like strawberries), you’ll get about 110 calories, 5 grams fat, and 12.7 grams carbohydrates.

Pistachios are one of Grotto’s favorites, because they’re low in carbohydrates and rich in monounsaturated fatty acids, which can lower bad cholesterol levels.

Buy the nuts that are still in their shells. People eat fewer calories when they choose in-shell pistachios over the shelled ones. It’s the effort of cracking open the shell, besides having the visual reminder of the shells in front of you, that helps keep you from overdoing it, Grotto says. For a single serving, stick to 1 ounce or one handful.

Nutrition info: For 1 ounce or a handful (about 49 pistachios), you’ll get about 160 calories, 13.1 grams fat, and 7.9 grams carbohydrates.

Potato chips might seem like a quick fix for your hunger, but they provide little nutritional value, Culbertson says. “They’re high in sodium — about 200 milligrams in a 1-ounce serving — contain only 2 grams of protein and absolutely no fiber,” she says.

Nutrition info: For 1 ounce (a small snack size), you’ll get about 50 calories, 9 grams fat, and 16 grams carbohydrates.

“Crackers do not stave off hunger well,” Culbertson says. Low in fiber and high in sodium, this snack does not provide the energy boost most people are looking for during the afternoon, and you’re not likely to feel satisfied. (However, some crackers are high in fiber and low in sodium; and topping them with low-fat cheese takes them from a bad snack to a healthy one.) And if they’re not single-serving packages, Culbertson says, it’s easy to eat too many.

Nutrition info for 10 crackers: About 164 calories, 8 grams fat, 20 grams carbohydrates

Yes, there are plenty of healthy versions of granola and cereal bars. But many of them, Grotto says, are “not a blend of healthy fats, protein, and carbohydrates, but instead a direct carbohydrate bomb without having fiber and other important nutrients.”

Choose one that’s high in protein and fiber and low in sugar. “It’s not a horrible snack,” Grotto says, “but I find that most people overeat them and tend to be hungry within an hour.”

Nutrition info: For one bar, you’ll get about 125 calories, 4.6 grams fat, and 20.5 grams carbohydrates.

If you think pretzels are the “safer” of the traditional snack items, think again. “While this salty treat can be low in fat, they hold no redeeming nutritional value whatsoever,” Grotto says. “In a side-by-side comparison, 1 ounce of pretzels raised blood sugar higher than 1 ounce of potato chips.”

Nutrition info per ounce: 108 calories, 0.7 grams fat, 22.7 grams carbohydrates

They’re convenient and portion-controlled, but they’re not satisfying, and they don’t help control blood sugar levels, Culbertson says. “Typically, these snacks contain white flour and sugar, and they’re also low in nutrients and fiber.”

Nutrition info per package (0.6 ounces to 0.9 ounces): About 100 calories, 2 to 3 grams fat, 16 to 18 grams carbohydrates



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Walmart Is Selling a $300 Power Tower for Just $128, and Shoppers Say It's 'Surprisingly Sturdy'

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Men’s Journal aims to feature only the best products and services.  If you buy something via one of our links, we may earn a commission.

When building a home gym, it’s easy to get overwhelmed by all the equipment options, especially when you’re working with limited space and a tight budget. But when you focus on versatile gear and hunt for deals, creating a useful setup is easily doable. Thankfully, Walmart has been slashing prices on a ton of fitness equipment, including its bestselling adjustable dumbbells and even a complete home gym system. Now, it’s reduced the price of a popular power tower by over $170, and it even ships for free.

The Pooboo Body Champ Multifunction Power Tower is on sale for $128, a 57% discount on its normal price of $300. This incredibly versatile workout station has earned nearly 250 five-star ratings from Walmart shoppers who’ve praised its “strong and sturdy” build and “quality fit and finish,” and it’s currently one of the top 5 bestselling models on the site.

Pooboo Body Champ Multifunction Power Tower, $128 (was $300) at Walmart

Courtesy of Walmart

Get It

Don’t let the brand’s bizarre name fool you—this power tower is a well-made piece of gym equipment. It features steel construction and is rated to hold up to 480 pounds (the tower itself weighs 66 pounds). A nearly 42-inch H-shaped base gives it excellent stability, so it won’t wobble or shake when you’re exercising, and anti-slip feet on the bottom keep it securely planted on the floor. It’s also adjustable (from 71.4 inches to 94 inches) to accommodate users of varying heights. And, once it’s set up, you can use it for a huge range of exercises, including dips, pull-ups, chin-ups, push-ups, vertical leg raises, knee raises, and more.

According to Walmart reviewers, the Pooboo Body Champ stands out for its solid build and usefulness. “It’s a surprisingly sturdy piece of equipment,” a shopper said. “Everything about this fitness tower is perfect. I originally purchased this with the intention of only doing pull-ups on it, but after quickly assembling the power tower, I came to realize just how versatile it is. It has cushions for knee and leg raises, it’s sturdy, and the perfect width for dips.” Another shopper agreed, saying, “This was a much-needed addition to my home gym.”

Related: A ‘Very Supportive’ Brooks Running Shoe With the ‘Perfect Balance of Comfort and Style’ Is Over $50 Off Right Now

“This thing is amazing and worth every penny,” said another, who added that it’s “easy to install and can hold a lot of weight.”

At just $128, this Pooboo power tower is a screaming deal, and it’s sure to get lots of use during your workouts. But this discount won’t last long, so grab one today before the price pumps back up.



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Alzheimer’s Drug May Save Lives Through ‘Suspended Animation’

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By Lindsay Brownell | Wyss Institute Communications | Harvard Gazette

Could buy patients more time to survive critical injuries and diseases, even when disaster strikes far from a hospital

Donepezil, an FDA-approved drug to treat Alzheimer’s, has the potential to be repurposed for use in emergency situations to prevent irreversible organ injury, according to researchers at the Wyss Institute for Biologically Inspired Engineering at Harvard University.

Using Donepezil (DPN), researchers report that they were able to put tadpoles of Xenopus laevis frogs into a hibernation-like torpor.

“Cooling a patient’s body down to slow its metabolic processes has long been used in medical settings to reduce injuries and long-term problems from severe conditions, but it can only currently be done in a well-resourced hospital,” said co-author Michael Super, director of immuno-materials at the Wyss Institute. “Achieving a similar state of ‘biostasis’ with an easily administered drug like DNP could potentially save millions of lives every year.”

This research, published Thursday in ACS Nano, was supported as part of the DARPA Biostasis Program, which funds projects that aim to extend the time for lifesaving medical treatment, often referred to as “the Golden Hour,” following traumatic injury or acute infection. The Wyss Institute has been a participant in the Biostasis Program since 2018, and has achieved several important milestones over the last few years.

Using a combination of predictive machine learning algorithms and animal models, the Wyss’ Biostasis team previously identified and tested existing drug compounds that had the potential to put living tissues into a state of suspended animation. Their first successful candidate, SNC80, significantly reduced oxygen consumption (a proxy for metabolism) in both a beating pig heart and in human organ chips, but is known to cause seizures when injected systemically.

In the new study, they once again turned to their algorithm to identify other compounds whose structures are similar to SNC80. Their top candidate was DNP, which has been approved since 1996 to treat Alzheimer’s.

Achieving a similar state of ‘biostasis’ with an easily administered drug like DNP could potentially save millions of lives every year.

–Michael Super

“Interestingly, clinical overdoses of DNP in patients suffering from Alzheimer’s disease have been associated with drowsiness and a reduced heart rate — symptoms that are torpor-like. However, this is the first study, to our knowledge, that focuses on leveraging those effects as the main clinical response, and not as side effects,” said the study’s first author, María Plaza Oliver, who was a postdoctoral fellow at the Wyss Institute when the work was conducted.

The team used X. laevis tadpoles to evaluate DNP’s effects on a whole living organism, and found that it successfully induced a torpor-like state that could be reversed when the drug was removed. The drug, however, did seem to cause some toxicity, and accumulated in all of the animals’ tissues. To solve that problem, the researchers encapsulated DNP inside lipid nanocarriers, and found that this both reduced toxicity and caused the drug to accumulate in the animals’ brain tissues. This is a promising result, as the central nervous system is known to mediate hibernation and torpor in other animals as well.

Although DNP has been shown to protect neurons from metabolic stress in models of Alzheimer’s disease, the team cautions that more work is needed to understand exactly how it causes torpor, as well as scale up production of the encapsulated DNP for use in larger animals and, potentially, humans.

“Donepezil has been used worldwide by patients for decades, so its properties and manufacturing methods are well-established. Lipid nanocarriers similar to the ones we used are also now approved for clinical use in other applications. This study demonstrates that an encapsulated version of the drug could potentially be used in the future to buy patients critical time to survive devastating injuries and diseases, and it could be easily formulated and produced at scale on a much shorter time scale than a new drug,” said senior author Donald Ingber, the Judah Folkman Professor of Vascular Biology at Harvard Medical School and Boston Children’s Hospital, and the Hansjörg Wyss Professor of Bioinspired Engineering at Harvard’s John A. Paulson School of Engineering and Applied Sciences.

This research was supported by DARPA under Cooperative Agreement Number W911NF-19-2-0027, the Margarita Salas postdoctoral grant co-funded by the Spanish Ministry of Universities, and the University of Castilla-La Mancha (NextGeneration EU UNI/551/2021).

This story is reprinted with permission from The Harvard Gazette.

***

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Can Stuff in Rosemary Extract Fight Cocaine Addiction?

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Researchers have discovered that an antioxidant found in rosemary extract can reduce intakes of cocaine by moderating the brain’s reward response, offering a new therapeutic target for treating addiction.

 

By Pat Harriman-UC Irvine

The study in the journal Neuron describes researchers’ focus on a region of the brain called the globus pallidus externus, which acts as a gatekeeper that regulates how we react to cocaine.

They discovered that within the GPe, parvalbumin-positive neurons are crucial in controlling the response to cocaine by changing the activity neurons releasing the pleasure molecule dopamine.

“There are currently no effective therapeutics for dependence on psychostimulants such as cocaine, which, along with opioids, represent a substantial health burden,” says corresponding author Kevin Beier, an associate professor of physiology and biophysics at the University of California, Irvine.

“Our study deepens our understanding of the basic brain mechanisms that increase vulnerability to substance use disorder-related outcomes and provides a foundation for the development of new interventions.”

Findings in mice revealed that globus pallidus externus parvalbumin-positive cells, which indirectly influence the release of dopamine, become more excitable after being exposed to cocaine. This caused a drop in the expression of certain proteins that encode membrane channels that usually help keep the globus pallidus cell activity in check. The researchers found that carnosic acid, an isolate of rosemary extract, selectively binds to the affected channels, providing an avenue to reduce response to the drug in a relatively specific fashion.

“Only a subset of individuals are vulnerable to developing a substance use disorder, but we cannot yet identify who they are. If globus pallidus cell activity can effectively predict response to cocaine, it could be used to measure likely responses and thus serve as a biomarker for the most vulnerable,” Beier says. “Furthermore, it’s possible that carnosic acid could be given to those at high risk to reduce the response to cocaine.”

The next steps in this research include thoroughly assessing negative side effects of carnosic acid and determining the ideal dosage and timing. The team is also interested in testing its efficacy in reducing the desire for other drugs and in developing more potent and targeted variants.

Scientists from the University of West Virginia and the University of Colorado participated in the study.

Support for this work came from the National Institutes of Health, One Mind, the Alzheimer’s Association, New Vision Research, BrightFocus Foundation, and the Brain & Behavior Research Foundation.

Source: UC Irvine

Previously Published on futurity.org with Creative Commons License

***

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