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Understanding a heart attack
What just happened?
If you or someone you love just had heart attack, you’ve just been through a very difficult experience. Take some time to reflect and appreciate that you or your loved one made it through.
Recovering from a heart attack can be overwhelming as you try to understand what happened and what’s next. You are dealing with new emotions: fear, anxiety, anger, and a sense of powerlessness.
It’s important to remember you are not alone. In the United States, more than 805,000 people just like you have a heart attack every year.
Thousands of people are on the same journey as you.
How can I lower bad cholesterol?
The best way to manage your cholesterol is to know your numbers and track them over time.
Bad cholesterol can be lowered by lifestyle changes, but diet and exercise alone can only lower it 14%–20% at most. That is why it is important to talk to your doctor about available treatment options that can help you reduce your high bad cholesterol and risk for a future heart attack.
The most commonly prescribed treatment option is a statin; however, it is important to know that there continue to be advancements in cholesterol management and more treatment options are now available to help you better reduce your bad cholesterol even further.
What may have happened in the hospital during my heart attack?
In the hospital, the doctors likely performed one of these procedures to treat your heart attack.
- They performed a stenting procedure where a “stent,” a tiny metal mesh tube, is put in to hold a blocked artery open to make sure blood can flow through.
- They performed open heart surgery or “bypass surgery” to create a new physical path for blood to flow around the blocked artery. To do this, they use tissue from an artery or vein in another part of your body and put it in your heart. If there are multiple blocked arteries, you might need more than one bypass.
What type of medications may my doctor have prescribed after my heart attack?
Procedures are not a permanent fix. The risk of another heart attack still remains.
Your doctor probably prescribed you some new medications. Each medication has a specific purpose to help you in your recovery, so it’s very important to take them as prescribed. Some of these medications can reduce your risk of having another heart attack.
Here are the most common types of medications:
Medicines to prevent blood clots
- After your heart attack, the stent or bypass procedure that you received increases your chances of having a blood clot—which could lead to a stroke.
- Blood clots are clumps of blood cells, known as platelets.
- Anti-platelets help keep your blood cells from sticking together.
- Examples of anti-platelets include Plavix® (clopidogrel), Effient® (prasugrel), Brilinta® (ticagrelor), and Aspirin.
Medicines to lower blood pressure
- After a heart attack, it’s important to protect your blood vessels.
- High blood pressure (or hypertension) can damage the walls of your blood vessels and lead to serious health problems. Anti-hypertensive medications work to keep your blood vessels relaxed and open.
- There are many medications that can lower blood pressure in different ways: diuretics, ACE inhibitors, ARBs, beta-blockers, calcium channel blockers, and more!
Medicines to lower bad cholesterol
- Bad cholesterol that has built up overtime likely played a role in your heart attack by clogging at least one of the arteries in your heart.
- Statins help to lower your levels of bad cholesterol and reduce the risk of another heart attack. They work by slowing the production of cholesterol in your liver.
- Examples of statins are Lipitor® (atorvastatin), Pravachol® (pravastatin), Crestor® (rosuvastatin), and Zocor® (simvastatin).
- There are some prescription medications that can be used in addition to statins to lower bad cholesterol and also reduce your risk of another heart attack.
Track your calories closely, go to bed on time and stay the course.
This article is based on reporting that features expert sources.
THE PROSPECT OF LOSING weight seems daunting at first. Dropping those first five pounds leaves you feeling cautiously optimistic. Breaking the double-digit mark in lost pounds melts away the caution – your weight loss goal is now in sight, and you feel psyched about achieving it sooner than later.
Then you hit a wall. You maintained your healthy eating regimen and kept to an exercise routine – but your weight stubbornly won’t budge. Despite your meticulous efforts, you’ve reached a weight loss plateau.
This frustrating situation is common among people who are trying to drop a certain number of pounds to reach a weight loss goal.
“Anyone losing weight should expect at some point they will reach a weight loss plateau,” says Katherine Zeratsky, a registered dietitian nutritionist and assistant professor of nutrition at the Mayo Clinic in Rochester, Minnesota. “The shift on the scale is the result of water, fat and possibly muscle loss. In other words, you have less mass.”
Weight loss plateaus can happen at any time during your effort to shed pounds, often when you’re least expecting it, adds Lise Gloede, a registered dietitian based in Arlington, Virginia.
“Often, when dieters experience weight loss plateaus, their body is readjusting,” Gloede says. “I often have clients that lose weight, then plateau for a couple of weeks, then lose weight again. You may be counting (calories) correctly but somehow the weight doesn’t budge for several weeks. This is just how the body works for some people. It’s common and no reason to panic.”
Fortunately, there are effective ways to continue your weight loss efforts if you seem to be running in place.
Here are eight strategies for breaking through a weight loss plateau:
- Stand on the plateau and take a moment to celebrate.
- Keep close track of your calories.
- Increase the intensity of your exercise.
- Review your medication plan.
- Weigh yourself only once or twice a week.
- Notice your physical hunger and satiety levels.
- Stay the course.
- Go to bed on time.
1. Stand on the plateau and take a moment to celebrate. Appreciate how far you’ve come on your weight loss journey. “It means you have improved your eating and exercise habits,” Zeratsky says. “You are likely a healthier person.”
Even modest weight loss helps shield you from chronic conditions such as:
3. Increase the intensity of your exercise. You can’t out-exercise a poor diet. However, boosting your exercise can help counteract the effects of a slower metabolism, Jones says. “Try adding some resistance training, which may be the most effective exercise for weight loss,” she says. Research suggests that high-intensity interval training may be more effective for weight loss than a “continuous moderate intensity workout,” according to a meta-analysis published in 2019 in the British Journal of Sports Medicine. Previous research also suggests that aerobic training is useful for weight loss.
4. Review your medication plan. Has your health care provider added any new medications since you started your weight loss effort? Steroids and some antidepressants and diabetes medications can contribute to weight gain, Jones says. Ask your health care provider whether any of your medications may be preventing you from losing pounds.
5. Weigh yourself only once or twice a week. Get on the scale only once or twice per week rather than on a daily basis. “This may help you focus on the day-to-day patterns and not just the numbers,” Gloede says. Daily changes in your weight primarily reflect fluid shifts. The scale “is not your friend or foe, just a number to check in with.”
6. Notice your hunger and satiety levels. Are you snacking because you’re bored or stressed? Do you stop eating when you’re full, or eat everything on your plate or in your takeout container? We often eat for other reasons than hunger, Gloede says. In particular, many people consume high-calorie snacks when they aren’t particularly hungry. “Stress eating is a big culprit during COVID-19, and being closer to the refrigerator because you’re working from home doesn’t help.” Take non-food breaks during the day.
7. Stay the course. Don’t give up or revert to your old eating habits or unhealthy coping skills, which could include consuming high-calorie fatty or sugary foods that aren’t good for you. “Maintenance of your new weight is equally as important as preventing weight regain,” Zeratsky says. Staying with your healthy eating and exercise regimen will help you reach your long-term health goals.
8. Go to bed on time. You might need to set a timer for half an hour before the time that you need to head for the bedroom to get adequate sleep; use those 30 minutes to put on your pajamas, brush your teeth and organize your thoughts, Jones says. Getting adequate sleep is important if you’re trying to lose weight. “When we are tired, we tend to eat more and move less – exactly what you want to avoid when you are trying to lose weight,” Jones says.
If you’re one of the many who’ve joined the keto craze, you know getting your body into a state of ketosis (and keeping it there) is a finicky business. And, if you’ve put in the time (and exercised the restraint) to get it there, you’re not gonna want to give it all up for a few lousy beers and a plate of chili nachos, right? (Well… maybe.) But the good news — as it relates to the keto-fication of a game-day menu — is that meat and cheese are cornerstones of the trendy keto diet and also happen to be what most people are expecting for watching the big game (or any game). Well, that and beer.
So worry not. We’ve got ideas and lots of low-carb or no-carb recipes for throwing a delicious keto-friendly watch party with so much meat and cheese deliciousness, people will never know you tricked them into a keto Super Bowl spread.
Snacks and appetizers
Queso and keto chips
You’re going to want some salty, cheesy indulgences and, lucky for you, cheese is fair game. Bust out the Instant Pot or slow cooker to keep the queso from congealing during the event. Check out our guide to healthier queso and use this Texas Queso recipe or try the above Indian Queso with Jalapeno Chutney recipe for something different, but be sure to sub in a low-carb, gluten-free flour — like almond flour — for cornstarch when thickening the dip.
If you’re not into the dairy scene (and we’re certainly not judging), there is an amazing vegan queso imposter on the loose that tastes an awful lot like the real thing.
Avocado is truly the crown jewel, recruiting superstar and, in many ways, the face of the keto movement. It’s high in healthy fats and low in carbs, and most people absolutely love it so consider making a few variations on guac to keep things fun. You can start with a standard base and then add fun mix-ins like crab meat, shrimp, diced ahi tuna or bacon. See our easy guacamole recipe and our dungeness crab guacamole with endive recipe for serious avocado-based inspiration.
Wings are perhaps the most classic of sports snacks and you don’t really even have to do much to make them keto. Check out our guide to healthier baked chicken wings, but be careful to focus on the Alton Brown-approved method of steaming wings for crispy skin and leave out the flour coating. Get this keto-friendly easy buffalo wings recipe and a few great store-bought keto barbecue sauces in case buffalo isn’t really your thing.
Chili is a sleeper when it comes to keto busters, and beans are mostly the culprit, although somewhat-high-in-sugar tomatoes take some of the blame. Since you’re ditching the beans in this version, feel free to amp up the onion and pepper count (maybe add a few different kinds and colors) or add in diced zucchini for texture. Read this complete guide to making great keto/paleo chili.
Buffalo chicken dip, or “buff chic dip” as it’s known in my home state of Rhode Island, is another keto recipe that gives hope we might actually be able to pull off this low-carb game day menu. Totally addicting, is how I’d describe it and most people I’ve encountered tend to agree. Just be careful with dipping devices: celery sticks or red pepper slices are best and swap out the bread and crackers for these nifty keto chips. Use this great buffalo chicken dip recipe to get started and adjust heat to taste.
Lettuce be the first to tell you that lettuce cups or wraps can make keto snacking a lot of fun and easy, too. Anything from steak and cheese to pulled pork (with a low-sugar BBQ sauce) can nestle up in those healthy green wrappers and keep the carb count down. Try this simple lettuce wrap recipe.
Historically, light beers — specifically lagers — are better than other types, but there are some really interesting new low-carb, low-cal beers on the market (including IPAs) to choose from.
But you can also take this opportunity to explore more interesting boozy beverages and whip up a few low-carb cocktails. There are some low-sugar, keto-friendly wines on the market, but if football doesn’t feel much like a wine affair to you, how about a tasty large-batch cocktail? Keep it low-sugar, of course, like vodka (or even slightly carb-ier whiskey) and unsweetened peach tea with fresh lemon juice. Try this not-so-sweet lemon tea & bourbon cocktail recipe.
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Covid – 19 or Coronavirus was declared as a global pandemic by the World Health Organization. And while the countries are grappling with imminent dangers that this virus poses to humanity, there are few key measures that individuals can take to fight this pandemic.
While it is crucial to mention hygiene standards like washing your hands frequently, especially if you have travelled by public transport. Using an alcohol sanitizer, in case you are travelling to disinfect your hands, wearing a mask (cover your nose and mouth) and avoiding touching your hand or mouth. There are also certain methods to improve your immunity which is paramount at this juncture.
Individuals in certain pre-existing illnesses like diabetes, hypertension, cardio vascular disease, and respiratory issues are at a higher risk of having Covid 19 complications, it also aggravates with age as the general immunity reduces as you get older. In the younger generation with no underlying illnesses, Covid 19 can result in a minor infection, provided you have a robust immunity and do not engage in activities like smoking or vaping to combat the onslaught of the virus. Here is a list of measures you can undertake to improve your immunity.
Improve Your Diet
The food you eat plays a key aspect in determining your overall health and immunity. Eat low carb diets, as this will help control high blood sugar and pressure. A low carb diet will help slow down diabetes and focus on a protein-rich diet to keep you in good shape. And regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections.
You can also eat supplements rich in omega 3 & 6 fatty acids for your daily dose, if stepping out to buy groceries is not an option during social distancing. Some natural immunity supplements include ginger, gooseberries (amla) and turmeric. Some of these superfoods are common ingredients in Indian dishes and snacks. There are several herbs that help in boosting immunity like garlic, Basel leaves and Black cumin. Certain seeds and nuts like sunflower seeds, Flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.
Probiotics like Yoghurt, Yakult and fermented food are also excellent sources to rejuvenate the composition of gut bacteria, which is important for nutrient absorption by the body. These are good options for the older generation too.
Don’t Compromise on Sleep
Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.
Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.
Don’t Skip on Exercise
A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start. There are several Youtube channels and apps to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.
These are testing times, and a prolonged period of staying indoors has its implications on your mental wellbeing. The growing anxiety around the pandemic is another concern that is affecting millions across the globe. While the uncertainty might be overwhelming, there are few steps we can follow regularly to help relieve our stress, stress is known to have an adverse effect on immunity.
- Practice meditation
- Too much stress releases the hormone known as cortisol, which impairs your response to immediate surroundings and makes your body susceptible to infections; you are left feeling constantly anxious. The best way to relieve stress is through meditation, it is a tried and tested activity to calm the nerves. If you need help meditating, then there are several channels on youtube that have instructional resources to help you meditate.
- Avoid Smoking, alcohol and other addictive substances
- Certain habits like smoking, vaping, alcohol consumption and substance abuse have a direct correlation between weakened body defences and respiratory illnesses. Engaging in smoking and vaping is proven to weaken your lung capacity and destroy the cells lining your respiratory tracts, these cells are crucial to fight viruses that enter through your nasal orifices. There is new research claiming that individuals who engage in heavy alcohol consumption tend to suffer from ARDS (Acute Respiratory distress syndrome) which is one of the conditions caused by Covid 19 infection. Practice moderation, if you are dependent on any of these, as sudden withdrawal can also prove to be risky.
- Avoid all kinds of non-essential travels. Most Covid 19 positive cases are imported cases, which later spread to the communities. Avoid being exposed to the public transport system and public places to avoid any likelihood of exposure. In case you have to travel, make sure to cover your nose and mouth with a mask and carry an alcohol-based hand sanitizer, at all times. Remember to sanitize each time you touch a surface, as Covid 19 strain can stay on surfaces for a few hours to days. Use your non-dominant hand while accessing the doorknobs and handles, as these are frequently touched by many people.
Supplements and immunity boosting foods
While all the above-mentioned tips will definitely help, the need of the hour is a quick boost to your immunity system to keep it fighting fit. If you’re concerned whether you are getting the right amount of nutrients from your diet, consult with your doctor about a supplementation regimen to boost your immune system. Here are a few common supplements and superfoods that can help.
This particular vitamin is a crucial participant in the army of immunity. It helps prevent the common cold. It acts as a powerful antioxidant and protects against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in patients.
Vitamin D supplements have a mild protective effect against respiratory tract infections. Most people are deficient in Vitamin-D, so it’s best to consult with a doctor about taking a Vitamin D supplement to boost immune response.
Zinc is a vital component to WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more susceptible to flu, cold and other viral infections. It is advisable to take a zinc supplement, especially for older people.
Elderberries are full of nutrients including minerals like phosphorus, potassium, iron, copper and vitamins, such as vitamin A, B, and C, proteins and dietary fibre. Elderberries have antibacterial and antiviral qualities which help fight cold and influenza.
Turmeric and Garlic
The bright yellow spice, Turmeric, contains a compound called curcumin, which boosts the immune function. Garlic has powerful anti-inflammatory and antiviral properties which enhances body immunity.
Apart from maintaining a healthy lifestyle and taking supplements, the Indian health ministry is also suggesting few organic and natural ways to practise as preventive measures to fight COVID-19. The Ministry of AYUSH has recommended the following self-care guidelines as preventive measures and to boost immunity with special reference to respiratory health.
- Drink warm water throughout the day.
- Practice Meditation, Yogasana, and Pranayama.
- Increase the intake of Turmeric, Cumin, Coriander and garlic.
- Drink herbal tea or decoction of Holy basil, Cinnamon, Black pepper, Dry Ginger and Raisin.
- Avoid sugar and replace it with jaggery if needed.
- Apply Ghee (clarified butter), Sesame oil, or Coconut oil in both the nostrils to keep the nostrils clean.
- Inhale steam with Mint leaves and Caraway seeds.
While the battle against the Covid-19 pandemic is fought by our health care workers, we can do our bit by limiting our exposure to the virus by staying indoors, social distancing, eating healthy, hydrating and following basic hygiene protocol.
Have questions about COVID-19 Vaccines? Click on the link below to take you to the CDC (Center for Disease Control and Prevention) to learn more.
What to know more about COVID-19? Click on the link below and learn more. It will take you to the CDC (Centers for Disease Control and Prevention) website where there isplenty of information on prevention, vaccines and more.
A keto or ketogenic diet is a low-carb, moderate protein, higher-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in over 50 studies. That’s why it’s recommended by a growing number of doctors and healthcare practitioners.
The role exercise plays in disease prevention has been studied for decades, but new research surrounding physical fitness and breast cancer risk saw particularly interesting results. According to a study conducted out of Colorado State University, Memorial Sloan Kettering Cancer Center in New York, and the University of Michigan, female rats with low levels of physical fitness are four times more likely to develop breast cancer when exposed to a known breast cancer trigger than those who were physically fit.
Here’s something to keep in mind, though, other than the fact that rats are not humans: Researchers were specifically testing for genetic physical fitness or how fit these rats were naturally regardless of how much they exercised. So if physical fitness is mostly genetic, is there a point in exercising more in the name of breast cancer prevention? Here’s what the experts have to say.
Protective genes are helpful, but they’re not the only means for cancer prevention.
According to Laura Bourdeanu, Ph.D., R.N., and V.P. of OncoGambit, the idea that physical fitness is genetic isn’t new. In fact, research shows that our inborn fitness accounts for about 50 percent of differences in improvement in aerobic capacity. But if you don’t have this gene, should you give up all hope? Bourdeanu doesn’t think so.
“It is certainly an interesting study, as its findings inform us of the protective effects of the gene associated with higher aerobic capacity against breast cancer,” she explains. “It is important to mention that this protective effect was higher in the presence of calorie restriction and running, and these findings in no way minimize the protective effects of diet and exercise in those who do not possess the gene. People should not get discouraged by these findings and stop eating healthy or exercising. This is just a component that accounts for cancer prevention and not the only or the most important one.”
Here’s how you should move if you want to prevent cancer.
When it comes to breast cancer prevention, are all exercise forms created equal? Bourdeanu typically recommends a combination of aerobic exercise and strength training. “I recommend patients aim for at least 150 minutes of moderate physical activity daily, like brisk walking and slow swimming, each week to reduce their cancer risk,” she says. “Once they are conditioned, they can increase the intensity and time of exercise, since studies suggest there is dose-response relationship between exercise and breast cancer risk.”
What this means? People will see a greater prevention benefit with a higher frequency and duration of activity. The more exercise, the better—and don’t forget to work your muscles. “I also recommend weight training twice a week to increase lean muscle mass,” says Bourdeanu. “Studies show that weight training is associated with decreased cancer risk.”
Exercise, specifically yoga, is also crucial when it comes to cancer recovery.
While cardio is king when it comes to prevention, Lisa Merkle—a devoted yogi and wellness enthusiast who was diagnosed with colon cancer—said yoga was key to her recovery.
“I’m not an expert, just a human being having a very human experience,” she warns. “But I can tell you that yoga played a big role throughout my treatment and my recovery. I knew instinctively that I needed to calm my nervous system, and yoga was the most efficient way for me.”
She adds that while she was going through chemotherapy, she lost a lot of tone—and yoga and Pilates helped with that. “They were the most accessible form of gentle weight training. I was given physical restrictions after my two surgeries, specifically nothing that engaged my core. I committed to building up endurance and strength by spending time being active in nature: beach walks and moderate hikes. Post-cancer care, prevention of reoccurrence looks a lot like a preventive lifestyle that includes daily exercise. Whatever gets you turned on, blood circulating, fresh oxygen in your lungs, maintaining flexibility.”
Author: by Leigh Weingus, mbg Yoga & Fitness Editor
September 14, 2017 3:00 AM
Eating healthy on the go can be super hard, and sudden stabs of hanger can make even the healthiest person reach for less-than-ideal snacks. Turns out, it’s a problem registered dietitians hear about all the time from their clients—and as such, they’ve developed some genius solutions for staying healthy, even on the busiest of days.
- Pack a snack-food grab bag.
“I encourage my clients to pack a snack-food grab bag. A bag of nonperishable choices for those moments when you need something quick and healthy, but you might not know ahead of time what you’re in the mood for. These bags include a Larabar, trail mix, and dried fruit. I also encourage them to add some protein. Toss in some individual nut-butter packets, some roasted chickpeas, and a few cheese bites.”
—Kimberly Evans, R.D., founder of Whole Health Nutrition
- Spike your yogurt with chia seeds.
“My personal favorite on-the-go snack (even though I still need two hands to eat it) is a plain Greek or Icelandic yogurt (preferably 2 percent or whole milk) with a tablespoon of chia seeds or ground flax—I’ll either put the seeds in a tiny portable container when doing my weekly food prep or buy packs of the preportioned travel sizes.”
—Jessica Cording, R.D., founder of Jessica Cording Nutrition
- Think beans.
“Some of my favorite healthy on-the-go packaged snacks are the individual packages of Eat Enlightened Roasted Fava Bean chips, and the Good Bean Roasted Chickpeas. These snacks contain protein, fiber, and some healthy fat, which keeps me full and satiated until my next meal. I also love that they are portion-controlled, so I don’t have to think about how much I’m eating.”
—Leah Silberman, R.D., founder of Tovita Nutrition
“I truly believe in BYO-avocado on the airplane or on the go. It comes in its own carrying case, and all you need is a knife to cut it open. You can eat it plain or spread it on some chips, crackers, or crudités. With tons of healthy fat and fiber, it’ll keep you full for hours. Plus it’s not smelly—your commuting neighbors will appreciate that!”
—Carolyn Brown, R.D., founder of FoodTrainers
- There’s more to on-the-go veggies than baby carrots.
“If you’re like me and hate baby carrots, you might still enjoy sliced bell pepper, sliced cucumber, or sliced zucchini dipped in a single-serve container of hummus or guacamole as a healthy veggie-rich snack.”
—Jessica Cording, R.D., founder of Jessica Cording Nutrition
P.S.: If you figure out the root of your constant hunger, you may be able to get away snack-free!
Author: Liz Moody, MBG Sr. Food Editor
A. The body does appear to sweat out toxic materials — heavy metals and bisphenol A (BPA), a chemical found in plastics, for instance, have been detected in sweat. But there’s no evidence that sweating out such toxins improves health.
“The claims for the benefits of saunas and other sweat-inducing treatments are not backed by science,” said Dr. Harriet Hall, a retired family physician and former Air Force flight surgeon, who edits the website Science-Based Medicine and is a co-author of “Consumer Health: A Guide to Intelligent Decisions.”
The concentration of metals detected in sweat are extremely low. Sweat is 99 percent water. The liver and kidneys remove far more toxins than sweat glands.
No one will ever be able to conduct a large enough study to link such low levels of chemicals with health problems, said Joe Schwarcz, a professor of chemistry at McGill University in Montreal. “It’s not figure-outable,” he said.
And removing tiny quantities of toxins doesn’t necessarily mean there will be any health benefit.
Dr. Schwarcz compared it to someone sitting in a bathtub worrying about drowning. Removing a dropper-full of water from the tub will theoretically reduce the risk — because the chance of drowning is lower in less water — but getting rid of so little water will be effectively meaningless.
So does it matter that people excrete small amounts of toxins in their sweat? “The fact is, nobody really knows,” Dr. Schwarcz said.
Author: Karen Weintraub
Patience is a virtue I haven’t possessed much of throughout my life. I want what I want, and I want it NOW. When my bank account balance isn’t as high as I want it to be, I want more money immediately. When I’m sick, I desperately want to be healthy. When I’m confused about what to do next, I achingly long for clarity. When I’m in the midst of any struggle, I just want it to end so I can move on.
But my perspective on patience is shifting. Not long ago, I was in a very low place. I’d started a business that withered on the vine. I had all sorts of hang-ups about my own ability to achieve success. I measured my worth by dollar signs and outward recognition, and when I saw neither, I deemed myself a failure. I was miserable pretty much all of the time.
Fast-forward to now, and my life has changed completely. I wrote a book about joy, examining that holy grail of inner peace from both a scientific and a spiritual perspective. I let go of planning what would happen next in my life (that wasn’t working out so well anyway) and simply focused on feeling good.
I’ve learned how to quiet the incessant nagging of impatience when it rears its head.
Was I impatient to move on? Absolutely. But I allowed my impatience to take a back seat to my enjoyment of the moment, a shift I’d never been able to make before. And the results were better than anything I could have planned.
Now I am a mindfulness teacher to elementary school students, a privilege that opens my heart and expands my faith in the future every day. I also get paid to write, something I’ve done for pleasure since I was 5 years old but hadn’t realized could be my livelihood. And most importantly, I’ve learned how to quiet the incessant nagging of impatience when it rears its head.
I’m not going to lie; this still doesn’t come easily for me. But the more I practice, the more I’m training my brain to chill out. Here’s how:
- Practice gratitude.
I’ve said it before and I’ll say it again: One of the fastest ways to feel better about where you are in this current moment is to take stock of all of the things you have to be grateful for. The simple facts that you are breathing, have probably eaten in the last 24 hours, and can read these words tell me that you already have a lot to thank your lucky stars for.
Side note: This is not the time to notice the things you don’t have (i.e., “I’m grateful for my cozy home, but I want a bigger house!”). Gratitude activates a cascade of benefits in your brain, but you have to keep it positive for this to work.
- Take deep breaths.
Impatience can feel like stress. Focusing on what you don’t yet have can cause your amygdala to activate, sounding the alarm in your brain and blocking your prefrontal cortex from making clear decisions. Luckily, the amygdala is soothed with oxygen, and deep breaths often do the trick.
Can’t bear not knowing when you’re going to get that new job, or meet the love of your life? When you catch yourself stressing out about these things, take several slow, deep breaths. You’ll be surprised at how doing something so simple can make you feel so much better.
- Call out impatience.
Think of your impatience as that annoying person talking loudly in the movie theater while you’re trying to enjoy the show. When it starts to rant, tell it, “Hey, I’m in the midst of experiencing my life unfolding magically right now. Do you mind keeping it down?”
Our minds are wired for certain repetitive thoughts, simply because they’ve become habitual. But these thought patterns can be changed with practice. Each time you find yourself thinking thoughts of impatience, replace them with a new mantra, something like: “Everything is unfolding perfectly for me.” Or “I trust the process of life.”
- Take action.
Sometimes you feel lost, stuck, or worse, and really don’t know what to do. In those times, it’s best just to do something that feels good. Take a bath, go for a run, put on some uplifting music and dance around in your underwear. Whatever it takes. At other times, there are logical steps you can take to help alleviate the situation you’re in. Take them, and pat yourself on the back for moving forward.
But sometimes you have a sudden burst of inspiration of some specific action to take. It feels compelling but may not always make sense. When that flash comes to you, follow it! Don’t wait, don’t second-guess yourself; take the impulse and run with it—and trust that it’s leading you somewhere exciting.
Pay attention and follow the signs, with faith that they won’t steer you in the wrong direction.
- Look for clues.
When you let go of control, even a bit, and let your life reveal the plan to you, signs will start to appear. They might be subtle, like running into an old friend, seeing a quote that catches your eye on Facebook, or having an idea pop into your head—but these are life sending you clues. And like a detective, your job is to follow those clues and see where they lead.
A chance conversation could result in a dream job offer. A craving for coffee could lead you to meet your future husband in the coffee shop. You get the idea. Pay attention and follow the signs, with faith that they won’t steer you in the wrong direction.
- Think of it as an adventure.
If you ever saw the film Life Is Beautiful, or read Viktor Frankl’s incredible book Man’s Search for Meaning, you know that it’s possible, even in the most horrific conditions of a concentration camp, to keep a positive attitude. No matter what happens to you, your attitude is always your choice. So why not choose to think of your experience as an adventure rather than a struggle?
Not enough money in the bank to pay your bills this month? You could think, “OK, this ought to be fun—let’s see how this challenge gets solved creatively.” It may not be easy to shift your perspective, but it’s always possible.
Life isn’t a race; it’s a journey to be experienced fully.
- Slow down.
When I look back at my journey over the past several years, as hard as it was at times, I wouldn’t change a thing. If I’d snapped my fingers and jumped forward in time to where I am now, I would have missed out on so many lessons and so much growth along the way.
Life isn’t a race; it’s a journey to be experienced fully—with all of its ups, downs, messiness, and downright scary shit. And all of it is valuable. All of it makes us who we are. Experiencing what we don’t want helps us become even clearer about what we do want.
So be patient when you can, and when you can’t, just take a deep breath.
Learn more about how you can snag Kaia’s expertise on finding the silver lining of difficult moments here and here.
Author: Kaia Roman
Date: August 23, 2017
I was diagnosed with breast cancer at 30. Understandably, I felt baffled and perplexed: My undergraduate and graduate degrees were in nutrition and exercise physiology and I practiced what I preached. So why did I get cancer? And when I did go into remission, how could I stay cancer-free and keep my patients there too? Those questions stayed with me, and from that perspective, I began medical training and eventually studied functional medicine.
A functional perspective on cancer.
While I appreciate conventional medicine’s many lifesaving cancer treatments, I wanted to dig deeper. That’s where functional medicine came in: It looks at the underlying root cause and then individualizes treatment, focusing on the patient instead of the disease. By applying functional medicine to my breast cancer journey I found that there were a few things I still had to learn.
Like many of my patients, before I found functional medicine, I often went to my practitioner to screen for cancer. But I hadn’t realized that screening for cancer isn’t the same as preventing cancer. Because while annual mammograms and colonoscopies are amazingly helpful tools for detecting cancer as early as possible—and have saved many, many lives—they aren’t actually preventing cancer from forming in the first place.
So how do we actually avoid cancer? Lifestyle change. The American Institute for Cancer Research (AICR) finds that most Americans aren’t making the kind of everyday lifestyle choices that protect against cancer. In my practice, I’ve learned a patient doesn’t come in sick one day when she was healthy the day before. Changes that ultimately lead to cancer take many years to develop and play out differently for everyone.
What you can do every day to prevent cancer.
When it comes to preventing cancer, one of the most important lessons I learned was that every person has a different experience: different causes, environments, and genetics. And by seeing that biochemical individuality, you can adopt certain lifestyle changes that will help reduce your risk. Through my studies in functional medicine, I’ve found some simple but powerful ways to do that. Creating a healthy, cancer-free terrain requires removing imbalances and cultivating balance. With that perspective, I employ these seven strategies to prevent cancer or stop it from coming back:
1. Eat a whole foods diet.
Choose real, whole, nutrient-dense plant foods and the very best quality animal foods. These are the foods your great-grandmother would have recognized and probably grown. She wouldn’t have recognized modern-day packaged, processed sustenance that passes as food. Make every meal an array of colorful plant foods, lean protein, and healthy fats. Researchers have found a synergistic relationship between obesity-related insulin resistance, type 2 diabetes, and cancer. When you read labels, you’ll find sugar in so many foods. Avoid anything ending in “-ose” (sugar) and limit foods made from flour or processed grains.
2. Support your body’s natural detoxification system.
Effective strategies include high-fiber foods that help your body eliminate waste and sweating regularly via exercise or saunas. Your cells are always detoxifying, and a great way to help that process is by increasing your (preferably organic) cruciferous vegetable intake. You have so many ways to do this: Throw some raw kale into your breakfast smoothie, eat broccoli for lunch, and enjoy cauliflower “rice” for dinner.
3. Minimize environmental toxins.
Many research studies link bisphenol A (BPA) exposure to breast, prostate, and ovarian cancers. BPA, which still lingers in some canned and plastic containers, is one of many toxins we’re exposed to regularly that wreak hormonal, metabolic, and overall-health havoc. Others include pesticides, parabens, and heavy metals like mercury and lead. Unfortunately, you can’t avoid all toxins, but you can reduce your exposure. Visit the Environmental Working Group (EWG) to learn more, and ask your functional medicine doctor to test whether toxins could be suppressing your immune function.
4. Mind your gut.
Gut health plays a major role in overall health, and you can employ several strategies to optimize your gut. Use antibiotics only when necessary. Take a professional-quality probiotic supplement and increase your intake of foods that support good gut flora like sauerkraut and kimchi. Don’t forget prebiotic-rich foods like dandelion and raw Jerusalem artichoke. In addition, aim for 35 grams of fiber daily. Fiber-rich foods include legumes, leafy and cruciferous greens, and nuts and seeds. Besides steadying insulin levels, fiber helps feed good gut flora.
5. Manage stress.
Studies show that chronic stress can affect numerous diseases, including cardiovascular disease (CVD), immune and mental disorders, and cancer. Modern life means you’re under almost-constant stress, but you’ve also got strategies to reduce its impact including meditation and yoga. Find strategies that work for you and do them regularly.
6. Exercise consistently.
According to the President’s Council on Fitness, Sports, and Nutrition, less than 5 percent of Americans are actually getting 30 minutes of physical activity every day. That’s too bad because just 45 minutes five times a week can improve insulin resistance, help you become leaner, and reduce your cancer risk. Even walking vigorously can help, but if you can go stronger, do it: Researchers found high-intensity interval training (HIIT) “takes less time [and might] be a time-efficient strategy for improving certain aspects of the health of female cancer survivors.”
Adopting an anti-cancer diet is important, but especially if you’re a millennial.
Author: Elizabeth Boham, M.D., M.S.,R.D.
Date: August 24, 2017
Over the years as a functional medicine doctor, I have seen just about every hormone problem imaginable. The beautifully delicate balance of your hormonal system is essential for your mood, metabolism, energy, sex drive, and sleep. It is this perfect dance between your brain, endocrine system, hormones, and cells that make for an abundantly thriving life. The loss of this sacred balance throws off just about every aspect of what makes you feel like you.
When your thyroid, leptin, insulin, and cortisol hormones are off, so are you. One of the most common symptoms of hormonal imbalance and resistance patterns is a blood sugar out of control. The subsequent blood sugar roller coaster will make you feel like a mess: irritable, exhausted, and hangry for everything you don’t want to be eating but can’t seem to stop. Most of my patients are eating cleaner than most, well-educated in all things healthy, but despite their best efforts they are still having these hormone and blood sugar problems.
Functional medicine is predicated on finding out what your body loves and hates. Even if something is generally healthy, it may not be optimal for you. Everyone knows eating junk food isn’t good for hormone and blood sugar balance. If you are doing everything right but still have blood sugar issues, here are the unsuspecting “healthy foods” I find don’t work so well if blood sugar highs and lows are an issue for you:
1. Agave nectar:
Agave is usually considered a healthy alternative when it comes to sweetener alternatives because it is considered a low-glycemic option. The glycemic index grades carbohydrates based on how fast they will raise your blood sugar, which in my opinion, can be a very simplistic way of determining whether a food is “bad” or not.
Since agave nectar is extremely high in fructose, which, while low-glycemic, delays damage to the body. Your body takes a while to convert the fructose into glucose, glycogen, lactate, and fat in your liver. This is very stressful on your liver and can contribute to fatty liver disease and insulin resistance.
2. “Healthy” grains: gluten-free products, whole grains, sprouted grains:
We all know by now that gluten can be bad for your health in myriad ways. However, even so-called “healthy” gluten-free grains can be just as inflammatory. Gluten-free grains and whole or sprouted grains have similar proteins to gluten, which can contribute to inflammation and are still extremely high in amylose sugars. An overload of these can lead to blood sugar spikes, insulin resistance, and inflammation: sure markers of diabetes.
3. Higher fructose fruit:
Fruit contains natural sugars, but for people with blood sugar problems it can still spike blood sugars. It is easy to assume that fruit is healthy because it is a whole unprocessed food source. However, there is such a thing as too much of a good thing. If you have blood sugar problems it is important to limit high-fructose fruits such as apples, watermelon, pears, and cherries. But don’t fear fruit! There are many healing aspects to these foods. It’s all about balance and what amount works best for your body.
Beans contain a large amount of starch and fiber that are generally healthy, but for people with blood sugar issues, not always. In addition, the lectins and phytates proteins in legumes can cause bloating and gas and continue to drive inflammation. I find that this is one common blood sugar spiker in people who eat clean but rely heavily on beans as a source of protein, such as vegans and vegetarians. Again, healthy food, but what works for one person may not be right for you.
5. Too many starchy vegetables:
Your body quickly converts carbohydrates to glucose. By only including carb-heavy vegetables in your diet you can be contributing to higher blood sugar levels to rise without even meaning to. Foods like potatoes, beets, and squash are all healthy foods, but I find people with blood sugar issues have to limit these as they are regaining insulin sensitivity. As with the mentioned fruits, once insulin sensitivity and hormonal balance are regained, these are wonderfully healing foods that can be increased.
Healthy fats are needed for anyone with blood sugar problems. Transitioning your body from being a sugar burner to a more stable fat burner is essential for sustainable blood sugar balance. The problem happens when your fat comes from unhealthy sources like processed polyunsaturated fatty acid (PUFA) oils found in vegetable, canola sunflower, corn, and soybean oils. Touted as “heart healthy,” these oils are highly processed and oxidize easily with heat and air exposure. This can raise inflammation, which is a source of insulin resistance and blood sugar problems.
Author: William Gole, D.C
Date: May 23, 2017
Artificial sweeteners might seem like a low- or no-calorie way to enjoy sweet food and not gain weight. But a new study links them to the opposite.
In the report, published in the Canadian Medical Association Journal, researchers analyzed 37 studies on artificial sweeteners to see if they were successful for weight management. The studies followed more than 400,000 people for about 10 years. Seven of the studies were randomized controlled trials, a type considered to be the gold standard in scientific research.
Artificial sweeteners did not appear to help people lose weight. Instead, observational studies that looked at consumption over time suggested that people who regularly consumed them—by drinking one or more artificially-sweetened beverages a day—had a higher risk for health issues like weight gain, obesity, diabetes and heart disease.
Artificial Sweeteners Aren’t the Answer to Obesity. Here’s Why
“I think there’s an assumption that when there are zero calories, there is zero harm,” says study author Meghan Azad, an assistant professor in the department of pediatrics and child health at the University of Manitoba in Canada . “This research has made me appreciate that there’s more to it than calories alone.”
The new study adds to a growing body of research that suggests sugar substitutes are no magic bullet. “Unfortunately, the quality of evidence that would support using sweeteners is not really strong,” says Susan Swithers, a professor in the department of psychological studies at Purdue University who has also studied artificial sweeteners (but was not involved in the new study). “I think we are at a place where we can say that they don’t help.”
It’s not yet clear whether artificial sweeteners actually cause harm, however. Observational studies that link the sweeteners to health problems do not prove the sweeteners themselves are responsible. Other factors may muddle the link; people who consume more artificially sweeteners may eat more processed food, for example, which is linked to a higher risk for obesity or heart-related problems.
“More research is definitely needed,” says Azad. “You need a long-term study.”
Because artificial sweeteners have been associated with health problems, experts have several working theories to explain the link. Some researchers speculate that the sweeteners interfere with a person’s microbiome, a collection of gut bacteria crucial for the absorption of nutrients. Regularly eating or drinking sugar substitutes may also cause people to crave sweeter foods more often. People may also believe that because they haven’t consumed calories, they have license to splurge elsewhere. Some researchers also believe that sweeteners may interfere with the body’s mechanisms for metabolizing sugar.
So far, research has not yielded definitive answers.
You Asked: Should I Count Calories?
The Calorie Control Council, an association representing the low- and reduced-calorie food and beverage industry , took issue with the study’s design and said that “experimental studies have not confirmed these findings,” in a statement provided to TIME. “Low-calorie sweeteners are a tool to help provide sweet taste without calories to address one aspect of calorie intake,” said Robert Rankin, President of the Calorie Control Council. “Individualized strategies are critical for successful body weight management and should address not only dietary preferences, but also physical activity, and medical considerations to help each person achieve their health goals, including those related to chronic diseases such as cardiovascular disease, diabetes, obesity and hypertension.”
The bottom line so far, says Swithers, is that cutting back on any and all sweeteners is probably a good idea. “People need to be reducing their overall intake of sweeteners whether they have calories or not,” says Swithers. “If we are consuming them appropriately it might not matter. If you are using a little bit, it’s probably not a big deal.”
Azad, for her part, doesn’t use artificial sweeteners anymore. “I used to be a person who put Splenda in my coffee every day,” she says. “Now I just use milk.”
Author: Alexandra Sifferlin
Date: July 16, 2017
A rip current is a powerful, channeled current.
Moving at speeds of up to eight feet per second, rip currents can move faster than an Olympic swimmer.
Panicked swimmers often try to counter a rip current by swimming straight back to shore—putting themselves at risk of drowning because of fatigue.
Lifeguards rescue tens of thousands of people from rip currents in the U.S. every year, but it is estimated that 100 people are killed by rip currents annually. If caught in a rip current, don’t fight it! Swim parallel to the shore and swim back to land at an angle.
While the terms are ofter confused, rip currents are different than rip tides. A rip tide is a specific type of current associated with the swift movement of tidal water through inlets and the mouths of estuaries, embayments, and harbors.
Click the link to view a quick video on rip currents – https://oceanservice.noaa.gov/facts/ripcurrent.mp4
Article Credit: https://oceanservice.noaa.gov
What do your blood pressure numbers mean?
The only way to know (diagnose) if you have high blood pressure (HBP or hypertension) is to have your blood pressure tested. Understanding your blood pressure numbers is key to controlling high blood pressure.
Healthy and unhealthy blood pressure ranges
Learn what’s considered normal, as recommended by the American Heart Association.
mm Hg (upper #)
mm Hg (lower #)
|Normal||less than 120||and||less than 80|
|Prehypertension||120 – 139||or||80 – 89|
|High Blood Pressure
(Hypertension) Stage 1
|140 – 159||or||90 – 99|
|High Blood Pressure
(Hypertension) Stage 2
|160 or higher||or||100 or higher|
(Emergency care needed)
|Higher than 180
||or||Higher than 110
Learning how to read and understand food labels can help you make healthier choices. Here are some tips from the American Hear Association for making the most of the information on the Nutrition Facts label.
1 – Start with the serving information at the top of the label.
This will tell you the size of a single serving and the total number of servings per container (package).
2 – Next, check total calories per serving.
Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.
The next section of information on a nutrition label is about the amounts of specific nutrients in the product.
3 – Limit these nutrients.
Limit the amounts of saturated fat and sodium you eat, and avoid trans fat. Choose foods with less of these nutrients when possible.
4 – Get enough of these nutrients.
Make sure you get enough of beneficial nutrients such as: dietary fiber, protein, calcium, iron, vitamins and other nutrients you need every day.
5 – Quick guide to % Daily Value.
The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more.
Here are more tips for getting as much health information as possible from the Nutrition Facts label:
- Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight.
- When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat
Article credit: https://healthyforgood.heart.org/eat-smart/articles/understanding-food-nutrition-labels
Date: March 7, 2017
How many meals a day should you eat?
It’s become an increasingly common question for those trying to eat healthier: How many meals should we eat?
While many folks still plan their days around “three square meals,” it turns out the number of meals you eat may not be so important. How you eat those meals is what matters most when it comes to decreasing the risk of heart disease and other health problems that come along with being overweight.
“It is suggested that those who eat more frequent, smaller meals have learned how to limit their intake at each meal and do not have the ravenous appetite that accompanies the starve- all-day, stuff-all-night approach,” said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University.
It’s all in the numbers.
Keeping yourself from starving helps you stay within the simple math of healthy eating.
“Overall, it is still the total calorie intake that determines someone’s body size,” said Dr. Van Horn, who is also an American Heart Association volunteer. “Excess calorie intake, whether spread out over the day or consumed at one meal, will still contribute to weight gain.”
Remember to spread your calorie intake across the course of the day. And don’t skip meals.
It may seem like avoiding food is a good way to lose weight, but it’s not. Depriving your body of food isn’t good for you, and you typically wind up getting all those calories back – and then some – because you end up making yourself so hungry.
“Those who forego breakfast, eat little or no lunch and then consume a large evening meal tend to have higher BMIs,” Dr. Van Horn said.
How do you do it? Here are some tips:
- Set your calorie targets. Don’t know what those should be? Remember, to lose weight plan to expend more calories than you take in each day. Most people need to subtract about 500 calories per day from their diet to lose 1 pound per week. Learn how to make smart choices when dining out and how to cook healthy recipes at home.
- Start a food diary. Write down what you eat as well as the times of day and portions in a food diary or tracker. This will not only help you keep track of your meals and calorie intake but may point out some bad habits you didn’t know you had. Do you fill your afternoons with high carb and sugary snacks? Turn to these healthier alternatives. Are your portion sizes pushing you over your calorie goal? Learn how to easily identify correct portions by tracking what you eat.
- Get moving. It’s important to your overall health to get regular exercise. And it also can be a key to losing – or maintaining – weight. Get going with these easy tips to get active at home, work and play. And check out how many calories some common activities spend.
Article credit: https://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Is-3-Meals-a-Day-the-Only-Way_UCM_449551_Article.jsp#.WWU41YQrKUk
Date: May 19, 2017
What is a healthy diet and how much should you eat? A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*
The Easy Way to Eat Healthy
A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*
- Vegetables – canned, dried, fresh & frozen; 5 servings
- Fruits – canned, dried, fresh & frozen; 4 servings
- Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 3-6 servings
- Dairy – low fat (1%) and fat-free; 3 servings
- Proteins – eggs, fish, lean meat, legumes, nuts, poultry & seeds; 1-2 servings
- Oils – polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 3 Tbsp
Food should give you energy – not weigh you down!
With a few simple changes, you can make eating healthy your easiest habit.
- Limit – sugary drinks, sweets, fatty meats, and salty or highly processed foods
- Avoid – partially hydrogenated oils, tropical oils, and excessive calories
- Replace – highly processed foods with homemade or less-processed options
- Enjoy – a variety of nutritious foods from all the food groups, especially fruits & veggies
- Keep – healthy habits even when you eat from home
*Servings are based on AHA’s Healthy US-Style Eating Pattern for 2,000 calories/day. Your calories needs may be different. Servings equivalent may depend on form of food. More info on serving sizes is at heart.org/servings.
Article Credit: Copyright © 2017 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
Date: June 26, 2017
If you’ve read about the latest wellness trends, you may have entertained the idea of a diet detox.
But whether you’ve considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you’re probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.
In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.
But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.
“Sugar makes you fat, ugly and old,” said Brooke Alpert, a registered dietitian and co-author of “The Sugar Detox: Lose the Sugar, Lose the Weight — Look and Feel Great.” “What we’ve discovered in the last couple of years is that sugar is keeping us overweight. It’s also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging.”
Here’s more bad news: We can’t stop consuming sugar. “People have a real dependency — a real addiction to sugar,” Alpert said. “We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more.”
About 10% of the US population are true sugar addicts, according to Robert Lustig, professor of pediatrics and member of the Institute for Health Policy Studies at the University of California, San Francisco. What’s more, research suggests that sugar induces rewards and cravings that are similar in magnitude to those induced by addictive drugs.
One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods. Although ice cream cake is an obvious source of sugar, other foods that may not even taste sweet — such as salad dressings, tomato sauces and breads — can be loaded with the white stuff.
“People don’t realize that seemingly healthy foods are loaded with sugar — and so we’re basically eating sugar all day long, from morning till night,” Alpert said.
How to sugar detox: Going cold turkey for three days
The good news is that even if you’re not a true sugar “addict,” by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.
“There is no one person who wouldn’t benefit by eliminating added sugars from their diets,” Lustig said.
Children can benefit, too. Lustig’s research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic helth improved — despite no changes in body weight or total calories consumed.
But going cold turkey is what works best, at least in the beginning.
“Early on in my practice, when I would notice that people had real addiction to sugar, we’d start trying to wean them of sugar or limit their intake or eat in moderation … but the word ‘moderation’ is so clichéd and not effective,” Alpert said. “It was just ineffective to ask people to eat less of something when they’re struggling with this bad habit. You wouldn’t ask an alcoholic to just drink two beers.
“What was so successful in getting my clients to kick their sugar habit was to go cold turkey. When they would go cold turkey, I wasn’t their favorite person — but the number one positive effect was that it recalibrated their palate,” she said. “They could now taste natural sugars in fruits, vegetables and dairy that they used to be so dulled to.”
So for the first three days on a sugar detox, Alpert recommends no added sugars — but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. “You’re basically eating protein, vegetables and healthy fats.”
For example, breakfast can include three eggs, any style; lunch can include up to 6 ounces of poultry, fish or tofu and a green salad, and dinner is basically a larger version of lunch, though steamed vegetables such as broccoli, kale and spinach can be eaten in place of salad. Snacks include an ounce of nuts and sliced peppers with hummus. Beverages include water, unsweetened tea and black coffee.
Though they don’t contribute calories, artificial sweeteners are not allowed on the plan, either.
“These little pretty colored packets pack such a punch of sweetness, and that’s how our palates get dulled and immune and less reactive to what sweetness really is,” Alpert said.
Consuming artificial sweeteners causes “you not only (to) store more fat,” Lustig explained, “you also end up overeating later on to compensate for the increased energy storage.”
How to sugar detox: When an apple tastes like candy
Once the first three days of the sugar detox are completed, you can add an apple.
“By the fourth day, an apple tastes like candy,” Alpert said. “The onions are sweet! Almonds are sweet! Once you take sugar away from your diet cold turkey, your palate recalibrates, and you start tasting natural sugars again.”
Starting with day four, you can add one apple and one dairy food each day. Dairy, such as yogurt or cheese, should be full-fat and unsweetened. “Fat, fiber and protein slow the absorption of sugar, so taking out fat from dairy will make you absorb sugar faster,” Alpert said.
You can also add some higher-sugar vegetables such as carrots and snow peas, as well as a daily serving of high-fiber crackers. Three glasses of red wine in that first week can be added, too.
During week two, you can add a serving of antioxidant-rich berries and an extra serving of dairy. You can also add back starchy vegetables such as yams and winter squash.
For week three, you can add grains such as barley, quinoa and oatmeal, and even some more fruit including grapes and clementines. You can also have another glass of red wine during the week and an ounce of dark chocolate each day.
“Week three should be quite livable,” Alpert said.
Week four is the home stretch, when you can enjoy two starches per day, including bread and rice, in addition to high-fiber crackers. Wine goes up to five glasses per week.
“You can have a sandwich in week four, which just makes things easier,” Alpert said. “I want people living. Week four is the way to do it.”
Week four defines the maintenance part of the plan — though intentional indulgences are allowed, such as ice cream or a piece of cake at a birthday party. “Because the addictive behavior is gone, having ice cream once or twice will not send you back to square one,” Alpert said. Additionally, no fruit is off-limits once you’ve completed the 31 days.
“The whole purpose is to give people control and ownership and a place for these foods in our life,” Alpert said.
Benefits and cautions with slashing sugar
Detoxing from sugar can help you lose weight quickly. “We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction,” Alpert said. “Many also noticed that a lot of the weight was lost from their midsection. Belts got looser!”
Participants also reported brighter eyes, clearer skin and fewer dark circles. They also had more energy and fewer mood swings.
“I have lost approximately 40 pounds following the sugar detox,” said Diane, who preferred not to share her last name. She has been on the plan for approximately two years.
“I thought I was educated on weight loss, but like many, I was miseducated, and by reducing fat, I was really just adding sugar. With the elimination of sugar, including artificial sweeteners, it is incredible how sweet foods tastes.”
Diane added back some healthy fats into her diet, which keeps her feeling satisfied. And her sugar cravings disappeared. “This is probably the longest I have remained on a plan, and I don’t feel like this will change. It just feels natural and normal.”
There are challenges and medical considerations before starting, though. Since the first few days of a sugar detox can be challenging, it’s important to pick three days during which your schedule will be supportive.
“Depending on how intense your addiction is, you can experience withdrawal symptoms, such as brain fog, crankiness and fatigue,” Alpert said. Lustig found that the children in his study experienced anxiety and irritability during the first five days of eliminating sugar and caffeine, though it eventually subsided.
“If you feel bad, stop and have a piece of fruit. But if you can push through and stay well-hydrated, you can really break your cycle of sugar addiction,” Alpert said.
It’s important to note that the plan may not be appropriate for diabetics, extreme athletes or anyone taking medication to control blood sugar. It is also not recommended for pregnant women.
Finally, before starting a sugar detox, enlist the help of friends and/or family members for support.
“You need people around you to help you be successful,” Lustig said. “The whole family has to do it together.”
Lisa Drayer is a nutritionist, author and health journalist.
Lisa Drayer, CNN
Date: June 9, 2017
Did you know…Lemon oils are proven to help with depression?
Lemons are good for us because of their high vitamin C content
That much we all know. Lemons are used to helping cure colds because they’re filled with vitamin C which helps the body fight back against colds or flus.
Lemons alkalize your body
A lot of people believe lemons are acidic because of how they sting a cut or wound. The reality is lemon juice is acidic on its own, but when it is absorbed by the body, alkaline materials are produced and consuming lemon juice can help neutralize your body instead of being acidic. Research shows cancer is more likely to appear in people who have a more acidic body PH.
They’re good for your liver
Fresh lemon juice added to a glass of water first thing you wake up in the morning is an excellent way to detoxify the liver.
They’re good for your bowel movements
Lemon juice helps regulate your bowel movements through peristalsis, so you’re not constipated.
Helps avoid gallstones and kidney stones
The citric acid present in lemon juice helps dissolve kidney stones and gallstones.
It’s a cure for scurvy
Naval surgeon James Lind discovered that the cure for scurvy was to have fresh lemon juice every few hours. Even today the British navy requires lemons to be present on board before a voyage.
Lemon juice is an antibacterial
Lemon juice is proven to kill bacteria such as cholera, typhoid, and malaria among others.
Lemons contain 22 cancer-fighting compounds
Lemons contain limonene, oils, and glycosides which all help in preventing or treating cancer.
It helps to breathe
Edmund Hillary was the first one to climb Mount Everest. He said having lemons helped his breathing and greatly influenced his success in conquering Everest.
Lemons help with eyesight
Lemons contain a compound called rutin, which has helped treat symptoms of eye disorders such as diabetic retinopathy. Don’t squeeze lemon juice into your eyes though! You have to ingest it for it to work!
These are some health benefits; you can have by consuming lemon juice. Some advantages people don’t know are the perks of only the aroma of lemons and why you should put cut up lemons in your room every day.
Here are some of those benefits:
You can relax
The aroma coming from lemons contains citrus which helps calm you down by reducing tension, anxiety, and nervousness.
You will concentrate more
Inhaling the citrus aroma of a lemon every day will make you focus more, and will improve people’s memory. Japanese scientists believe people make fewer mistakes at work if they have the smell of citrus around them, so it is a good idea have some lemon in your office.
It boosts your mood
Since most people like the smell of lemons, it automatically improves their mood if they smell it. Lemon oils are proven to help with depression, so if you’re feeling down these days why not try this sunny fruit out to help pick you up?
The air in your room will be cleaner
Lemons have a pleasant aroma but also have bactericidal properties. It will help clear bacteria from the air in your room.
Lemons contribute to reducing blood pressure so if you suffer from hypertension than putting cut up lemons near you is a good way to try to reduce it.
It’s also an insect repellent
Insects like flies, mosquitoes, ants, etc. are unlikely to stay in a house, which smells like lemons so you can save your expenses on buying harmful chemical repellents and just use lemons. Sticking cloves into those lemons will have added effects as well.
June 22, 2017
These tips can effectively reduce your stomach issues and help you lead a considerably more beneficial life.
Let us be honest, stomach issues are a colossal inconvenience. It influences your state of mind, your hunger, and even your work life. To put it plainly, it is the ideal start to an awful day. Nonetheless, it does not need to be that way. In case you are continually grumbling of heartburn and indigestion, then investigate six tips that can effectively decrease your stomach issues and help you lead a considerably more beneficial life.
1. A Banana each Day will Keep Doctor Away
Bananas contain Vitamin B6, which can really help with acidity in stomach. The truth is that the individuals who eat more natural food are less likely to get indigestion. In a recent study, researchers made two different groups. Group A took a dietary supplement containing vitamins B-6, B-12, B-9 alongside L-tryptophan, methionine, betaine and melatonin while Group B took the famously suggested omeprazole. Within the 40 days of study, all indigestion side effects vanished in Group A, hence indicating a 100% achievement.
2. Raise the Head And the Shoulders While Sleeping
Somewhat raising the head and the shoulders when you sleep can reduce the reflux of acid during the time of night because of the impact of gravity. Stack cushions in some inclined surface, raising the head of your bed up to six inches according to the image here.
Raising your head and shoulders enables gravity to shield the acid from climbing up to the throat. In this way, it reduces the odds of acid reflux. A research also demonstrates the useful impact of gravity.
3. Sleep on your Left Side
If getting appropriate pillows and sleeping cushions is somewhat troublesome for you or you share your bed with somebody, then you cannot perform tip number two. If you consider all things, just remember to sleep on the left side when you leave your shoes and lie down in your bed.
According to a review published in “The Journal of Clinical Gastroenterology”, if you sleep on your left side, it helps you because your stomach lies on your left side. Once more, because of gravity, you will be good with the stomach as the acid in the stomach would be more improbable to climb the throat.
4. Have Oatmeal
Oats is an insipid and food that contains low fat and is extraordinary for the stomach. It does not have some magical supplement that could cure a disturbed stomach, but it is just easy for digestion. In case you are in your bed, then oats is an easy win to facilitate the stomach. According to the rules from “The American College of Gastroenterology”, you need to avoid foods that duty your body, so unless you have a non-resilience issue with the oats, as your high fiber nourishment, it might help check your side effects.
5. Drink Excess Water
We as a whole realize that the perfect water intake is about 8 to 10 glasses each day. However, how many of us really drink that quantity of water? In case, you are experiencing stomach upset, drinking a couple of glasses more water can mitigate the indigestion because this will wash away the stomach acids.
However, for serious cases, water may give just a brief help. Indeed, while you are grinding away, it is best to drink some alkaline water. As indicated by a study, alkaline water of pH 8.8 surpasses the buffering power of the hydrochloric acid. It also deactivates human pepsin (in vitro) and along these lines gives therapeutic advantages to the patient.
6. Utilize Soda Crackers
Soda crackers can likewise mitigate indigestion and stomach aches because they kill the abundance acid in the body. Dissimilar to water that lone washes the acid back to the stomach, these things actually ingest the acid, consequently reducing the troubles of stomach.
Here is a basic acid reflux reliever formula you can utilize: “Take half a teaspoon of baking sugar and add it into a full glass of drinking water. Mix well and drink it up.” The idea behind why soda works well is that it goes about as an acid neutralizer. In any case, if you are on a low sodium eating routine, it is good for you to stay away from this trick and take consultancy a medical expert.
These tips are simple and easily addable into your everyday life. In expansion to using these tips, do attempt to lead a dynamic and solid way of life as it goes far to keeping stomach issues under control. What’s more, keep in mind to share these well being tips with your family and friends!
Date: June 22, 2017
Heart issues are the main reason of deaths in a lot of countries.
Heart issues are the main reason for deaths in a lot of countries. A significant hazard calculates for both heart assault, and stroke is stopped up veins, which can intrude on bloodstream all through the body. Stress, the absence of development, and particularly unfortunate eating are all supporters of uplifted rates of heart assault. In any case, rolling out a couple of little improvements to your diet regimen can radically bring down your hazard. Here are a few nourishments and beverages that are known to help in keeping your supply routes free of obstruction:
Salmon is thought of as one of the healthful foods available out there for your heart. The purpose behind this is the number of healthy unsaturated fats that are actually discovered in the fish. It assists to lower and forestall elevated cholesterol, inflammation and triglyceride levels. Further healthy fish alternatives are herring, tuna and mackerel. Obviously, it’s best to purchase organic fish as its more beneficial it’s easily possible for you.
2. ORANGE JUICE
A pure squeezed orange full of antioxidants that help the healthy vessels. Squeezed orange is also known to bring down the levels of blood pressure. Two glasses of freshly squeezed orange juice every day are sufficient to cover your day by day prescribed estimation of vitamin C and give adequate minerals and vitamins to affect your health and wellbeing emphatically.
Yes! At last, there’s a healthy and valid reason and motivation to have that precious cup of Joe in the morning. Studies have demonstrated that getting a charge out of 2 or so cups of coffee amid the day can bring down your risk of having a heart attack by almost 20%. Be that as it may, remember that coffee can also have negative effects on your stomach and too much caffeine is not good for you either.
Nuts have for quite some time been known for their plenitude of healthy fats. These incorporate unsaturated fats and omega-3 fatty acids. Not just are these beneficial for your cholesterol levels; they also advantage your memory and joints. Almonds and walnuts are exceptionally high in these healthy fats. One modest bunch daily can have a significant effect.
5. PERSIMMON FRUIT
Rich in fiber and nourishing sterols, persimmons can help bring down your cholesterol levels. These said to be “heavenly organic products” are sweet and delicious increments to plates of mixed greens or cereal.
Turmeric contains large amounts of curcumin, which has numerous positive qualities. The spice anticipates overactive fat stockpiling and brings down the inflammation of the tissue. Turmeric makes a great expansion to many dishes and furthermore makes a very tasty tea.
7. GREEN TEA
Green tea is notable for it’s refreshing and soothing effects simultaneously. One explanation behind this is the cetachin contained in the leaves of the tea. This cancer prevention agent brings down cholesterol retention and supports digestion. Maybe cup of tea or perhaps two each day is sufficient to give the greatest benefits.
The personification of watermelon is not just revitalizing; it broadens veins by advancing the creation of nitric oxide. An occasional bit of watermelon can work miracles! And it tastes like heaven it self. So either have it as is or blend it to make its juice you are going to love it anyway.
9. WHOLE GRAIN
Whole grain flour is also a compelling approach to counteract elevated cholesterol. It is rich in fiber, which easily binds with cholesterol, keeping it from gathering in the arteries. Nourishments high in whole grain don’t just keep cholesterol from working up; they additionally help to separate any existing development. Great wellsprings of whole grain are brown rice, oats, and whole grain bread.
Cheese not generally has the best repute with regards to cholesterol, however in the event that it’s not expended in overabundance, it can really bring down the cholesterol level and also the blood pressure.
The rundown of healthy ingredients in seaweed is super amazing; it’s rich in various vitamins, minerals, cancer prevention agents, proteins, and carotenoids. Consistent utilization can help normalize the blood pressure and expand veins, both of which are valuable for the flow. Individuals who routinely eat seaweed can bring down their cholesterol by up to 15%.
Cranberries are an awesome wellspring of potassium. In the event that you consistently drink cranberry juice, you’ll raise levels of healthy cholesterol and lower the risky ones. Drinking two glasses for each day has been appeared to bring down your danger of heart attack by up to 40%.
Cinnamon is not just delightful in tea or baked items; it’s additionally an essential device for battling elevated cholesterol by forestalling development in passages. Indeed, even one teaspoon for every day can have a visible impact.
Pomegranates are high in phytochemicals that actually advance nitric oxide formation, which is thus a decent approach to help blood circulation. This fascinating fruit makes for a wonderful expansion to servings of salads or you can appreciate it as a top notch, reviving juice.
Not just useful for Popeye’s muscles, spinach helps clearing the arteries and lowers the blood pressure. Despite the fact that the myth of spinach’s high iron substance has since been exposed, it is as yet known to be rich in folic acid and potassium. Both of these lower your risk of having a heart attack and upkeep the muscle tissue.
16. OLIVE OIL
Greeks and Italians have long known the key to great wellbeing by consuming olive oil of high quality. Cold-squeezed olive oil endows your body with healthy fats and brings down cholesterol levels. This can bring down the danger of having a heart attack by up to 41%!
This green power vegetable, detonating in vitamin K, keeps calcium from perching in your arteries. It additionally is gainful to cholesterol levels and blood pressure. Regardless of whether eating it raw as a nibble, or as a major part of a full dinner meal, broccoli is a rich in nutrients development to your day.
It’s not any more a puzzle that avocados are greatly healthy for you. The fats found in avocados advance a solid harmony amongst great and terrible cholesterol, which is imperative for sound arteries. This versatile fruit is heavenly in serving of salads, with bread, or all alone with a little bit of salt and pepper.
Asparagus is a Herculean warrior against elevated cholesterol. The supplements in asparagus anticipate stopping up of veins and blood vessel inflammation. Asparagus is tasty as a primary dish, in soup, or as a side to pasta or potatoes.
Goodness! What a stunning determination of nourishments that make for sound hearts – I’m certain there’s something in there that will actually please even the pickiest taste buds. I simply love it when flavorful and healthy meet up!
DATE: JULY 3, 2017