BLOG 553 AIR FRYER

BLOG 553 AIR FRYER

Air fryers have taken the home kitchen cooking scene by storm. As people are becoming more and more health conscious and since many people love fried food, this kitchen appliance has gained popularity. The key difference between traditional frying and using an air fryer is the absence of oil. This greatly reduces the amount of fat. People love deep-fried foods, but the health risks may outweigh satisfying taste buds. Advocates of air fryers say taste isn’t compromised using an air fryer.

An air fryer only needs about 1 tablespoon of oil versus one cup or more of oils used to deep fry foods. This is because the air fryer uses heated air that will produce oil droplets to take the moisture out of foods. The end product will be similar to fried foods, but with less calories and fat with the reduction in oil. This can help with weight loss and health concerns related to obesity. Scalding oil can be dangerous with the risk of spilling and burning yourself.

You can air fry a variety of foods. French fries are a popular selection, while others include tofu, burgers, chicken, Brussel sprouts, pork chops, asparagus, and shrimp. They can be easy to clean based on the selection you purchase. Many are dishwasher are safe with removable parts. This is much easier than cleaning up with traditional frying. Pouring traditional oil down the sink can cause problems with drainage, so this is always a caution during clean up with regular frying. Some of the more high-end types can steam and pressure crook foods.

 Grilling and oven baking are healthy cooking options, but sometimes it’s nice to have another option for cooking meals at home. Finding an easy, convenient way to cook at home helps with meal prep, knowing what is being put in your foods (ingredients), and lessen the frequency of eating out. Being healthy doesn’t have to be hard or expensive, rather, it’s about finding what works for you. An air fryer might be the answer for yourself. We can all fall into the trap of buying kitchen appliances and using them once, but the air fryer seems to be tool that sticks around for a longer stretch as people approach healthier lifestyle changes.

BLOG 552 BAD SLEEP

BLOG 552 BAD SLEEP

A good night’s sleep is never underappreciated, but when a night with hardly any shut eye happens, we readily feel the impact the next day. Feeling tired during the day affects us in many ways and we just don’t feel like ourselves energetically or even mentally. A night of tossing and turning every now and then happens, but even a couple nights in a row really takes a toll on us. Our autonomic nervous system needs its rest, which is responsible for all the background work in our bodies. This system digests our food, makes our heartbeat, makes hormones, and controls blood pressure. There are two branches of this system which include the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“rest and digest”). Most of our life is spent in the parasympathetic system, whereas only short stints are meant to be spent in the sympathetic state when there’s something like a threat that activates it.

Many of the activities the parasympathetic system performs must be done while we are sleeping. Often it is the sympathetic nervous system that is out of whack and causing the trouble to fall sleep. Calming the body down to sleep isn’t happening. There can be several reasons for this phenomenon.

1.      If you sleep schedule consistent? The more regularly you can go to bed at the same time and wake up around the same time, the better. It’s like practice makes perfect. The body learns to settle and rise for these times. Generally, naps over 30 minutes throw this schedule off, so naps can play a role in sleep regularity and scheduling as well.

2.      Are you eating too close to bedtime? Digestion can be unsettling when trying to sleep. A super full stomach is not comfortable. Typically, a 12-hour fasting window is ideal for the body to get the job done. For example, if you eat at 6pm and then don’t eat again until 6am. It’s a natural window for fasting that you don’t even realize you are doing.

3.      How much alcohol are you having?? Alcohol does relax the brain waves, but when it wears off, the brain waves become overactive. Then you are alert. Therefore, the time of alcohol consumption before bed is key. Yes, you might fall asleep but then you wake up in the middle of the night because you are now attentive.

4.      When and how much caffeine are you having?? Caffeine, no matter what time of day, can linger in the body, even though we might feel we have acquired a tolerance to it. An afternoon pick-me-up coffee can stick around into the night and keep you awake. Many people do become dependent on caffeine, so removing it entirely can be troublesome and difficult at first. How you process caffeine is genetic.

5.      Are you deficient in magnesium?? This is a very common deficiency because it is difficult to get from food. Natural supplementation sources and foods can support a restful sleep. The best type is a more readily absorbable form versus other types that are more useful for going to the bathroom. The best options are magnesium glycinate, gluconate, aspartate, or threonine. Magnesium is needed for brain function, so your body needs it to help your brain go to sleep.

6.      What time do you exercise?? Working out earlier in the day is preferable to your body, and not at least 2 hours before bedtime. You have woken up the body and got the blood flowing, so the body needs to wear all this off before it’s ready to hit the pillow.

7.      Are you using your phone right before bed?? One way to get to sleep faster is to avoid blue light, which blocks melatonin production. Scrolling before bed can be disrupted by the electromagnetic fields (EMF) emitted by electronics. There are now types of devices that avoid blue light exposure, especially those for reading or gaming purposes that you might do before bed.

Some of us can get anxious about getting enough sleep, and then we mess ourselves up delaying being able to fall asleep because of this. That’s no way to relax the brain and body. We are only adding stress, and this isn’t an easy habit to break. Generally, you will require more time to settle in and become more relaxed and tired to get tired enough to fall asleep. Sometimes giving yourself more down time before going to lay down can help with this.

Being a night owl isn’t always best for our health, but this of course would then depend on what time you wake up in the morning. Everyone varies in the amount of sleep they personally feel they need to function. Life happens regardless of how much sleep we get, but we want to enjoy our hours awake versus longing to go back to bed. Give your bedtime a chance to get the job done well for you.

BLOG 551 CAVITIES

BLOG 551 CAVITIES

How many of us have been told that if we don’t brush our teeth, we will get cavities?? We are told that too much candy will give us cavities. Well, cavities are actually the result of tooth decay. The tooth has become damaged either on the inner layer (dentin) or on the surface (enamel). This decay is caused by food that stays in or on the teeth. These foods include candy, soda, fruit, cake, bread, cereal, or even milk. Children are very prone to cavities because their diet consists of these items, but anyone is susceptible to having cavities. Once this food stays on the tooth, it turns into bacteria. The mouth converts these bacteria to acid which interacts with saliva to then form plaque. Plaque is what lingers on the teeth and the acid in plaque creates holes. These holes are called cavities. Now it makes sense when the dentist tells you that you need to have your cavity “filled”.

When you have a regular checkup for cleaning, the dentist finds these cavities as he or she looks for any soft spots or on or in between your teeth. Sometimes you can even see them yourself as they appear as tiny holes on your teeth. You might even have a toothache and become sensitive to hot or cold foods.

Upon discovery, a dentist determines how severe the cavity actually is. The dentist will need to remove what decay has acquired using a drill. Then the dentist will fill that hole with either gold, porcelain, silver alloy, or composite resin. Although rare, some people have allergies to particular fillings. The American Dental Association (ADA) has debunked the myth about mercury-based fillings being unsafe. In more severe cases, crowns are used to cap or cover up a tooth that has been greatly decayed. There is not much tooth left at all. The damaged part is removed and then a “crown” is placed over the area using porcelain or gold. The most severe cases require a root canal. This means that the decay is so extreme that the root or the tooth is damaged or dead. The dentist will have to remove the injured nerve, tissue, and surrounding blood vessels. Then the root is filled with a sealing material. Some people might even need a crown on top of this sealed area.

Cavities don’t happen overnight, rather, it is the accumulation of this plaque that leads to decay. Older adults, not just children can have cavities. Brushing and flossing your teeth is a lifelong commitment. When we age, our gums pull away from our teeth. This further exposes the teeth to plaque. Then those trigger foods can formulate plaque. Older adults often times have to undergo extensive dental care for neglecting their teeth during youth. Taking care of your oral health cannot be emphasized enough, especially with the associated costs for repair. Brush every single day, eat a clean diet, and don’t take for granted your pearly whites and smile.

BLOG 550 3rd HAND SMOKE

BLOG 3rd HAND SMOKE

We all know the hazards of smoking. The person actually smoking is at risk for many health problems. Secondhand smoke can lead to emphysema and lung cancer. But have you heard of 3^rd hand smoke (THS)?? This is the less visible type which consists of all the particles and chemicals that land on basically every surface in the smoking area. It can be on the person’s clothes, in their hair, on the floor, and on the furniture.

There are 11 types of chemicals that when left on surfaces, are considered carcinogens. They’re all bad because these are cancer causing. “Off-gasing” is the terms for when the chemicals have landed on the surface but then release back into the air as gas. It seems toxins are released everywhere from cigarettes. These toxins can then interact with other chemicals in the environment. Toxins then are either inhaled, ingested (they land on food), or absorbed through the skin. Overtime, the toxins continue to accumulate and become more and more harmful. Let’s say a person smokes in their car, obviously these chemicals just keep piling up.

 Children are the biggest victims of THS. Children sit and play on the floor. They put their fingers in their mouths and touch surfaces.

 

It is important to be adamant about not smoking in your home or vehicle to avoid THS. Studies have shown in a house left unoccupied for 2 months, these chemicals were still present. Acidic cleaners, especially vinegar, can help with some of the cleaning.

So what is the best solution to avoid third hand smoke?? Well, quitting smoking. Nicotine is highly addictive, and studies have shown it is nearly as addictive as heroin. 

Smokers enjoy the “kick” from inhaling nicotine. The head change from nicotine entering the bloodstream, releases adrenaline and creates a euphoric feeling with dopamine.

Smoking doesn’t just affect the smoker. The cigarette residue remains on clothing, drapes, furniture, just to name a few surfaces. Opening the windows or turning on a fan don’t eliminate the problem. You don’t want to serve a nice dinner on a thirdhand smoke residue kitchen table. The best solution is to maintain a smoke free lifestyle. Even stepping outside to smoke is not the right answer. It is polite to share, but not when it comes to smoking and its plethora of harmful side effects.

BLOG 549 HOMELESS & SHELTERED PETS

BLOG 549 HOMELESS & SHELTERED PETS

Pets are a great addition to our lives and although we only get to enjoy them for part of our lives, we are part of their entire lives. We are their everything, but sadly, there are nearly 70 million dogs and cats that are homeless. Animal shelters are filled with up to 3.9 million dogs and 3.4 million cats waiting in them to be gifted a home. The problem is that these animals are hungry and need medical attention. There are responsibilities that come with pet ownership. Life circumstances happen and re-homing sometimes can happen, but it is not something to be relied upon. Owning a pet is a commitment and even in real life not everyone is a great parent, but having a pet isn’t just a passive hobby until you get tired of it.

The reasons dogs and cats become homeless vary. Here are some common causes:

1.      Moving or relocating

2.      Divorce

3.      Loss of job

4.      Unplanned litters

5.      Not spayed or neutered

6.      Behavior of the pet

The information concerning the homeless dog and pet population is unfortunate but should be shared. This knowledge can help deter giving up pets and find ways to keep them instead.

There are currently 3,500 animal shelters in the U.S.

 

About 47.7% of the dogs brought to shelters are between 5 and 3 years old.

 

Behavior problems are the most common reason someone tries to rehome their pet.

 

Only 1 out of 10 pets who are born homeless find a permanent home.

 

Cats that are microchipped are twenty times more likely to be returned to their owners.

 

In California, 75% of animals euthanized in shelters are cats.

 

 

Even a no-kill shelter can euthanize up to 10% of their animals.

Laws concerning the no-kill movement have reduced the number of euthanized animals from 20 million to 3 million.

 

In shelter, only 1% of the dogs and cats are terminally ill.

 

Pet adoptions were popular during COVID-19 but have decreased by 36% since the pandemic began.

 

If only we could rescue every single pet, but having the means and resources to do so isn’t always possible. We can be more proactive in becoming bet owners versus reactive. If we know that future life equations could propose a change of pet ownership for us, then maybe waiting to get a pet is best. Having the finances and time available is also important. Pets don’t want to be restricted to kennels and cages more than necessary. We think before other big purchases, so pets need to be on that list of life decisions that factors in all scenarios. We are all these pets have. We need to be there as much as we can day in and day out.

BLOG 548 GARLIC

 BLOG 548 GARLIC

Garlic comes from Central Asia and northeastern Iran. However, it is a seasoning that is used all over the world. This spice is related to onion, leek, chives, and shallots. It is readily used for cooking and sautéing. The perks of garlic are many, and the health benefits have made many people fans.

1.      The most popular benefit of garlic is its ability to boost the immune system with its powerful ability to fight infection. Garlic contains antibacterial, anti-fungal, and antiviral properties. Garlic in raw form, can be rubbed on skin conditions that are fungi, virus, or bacterial related. One of the components called, ajoene, can help fight yeast infections.

2.      Garlic can also boost immunity. This spice is absolutely loaded with vitamin C. It also contains a high amount of potassium which means it helps with the absorption of other nutrients. The smell clears up lunge and throat problems.

3.      It helps fight off fatigue.

4.      It helps with digestive problems.

5.      Garlic is a major fighter against cancer. Studies have linked garlic consumption to a decreased risk for breast, stomach, colon, esophagus, and pancreatic cancer.

6.      Garlic is an anti-inflammatory. This spice contains diallyl sulfide (DAS) and thiacremonone which have anti-arthritic properties.

7.      Garlic blocks the growing progress of fat cells which can help ward off obesity because of its sulfur containing compounds.

8.      Garlic can help cleanse the body of toxins. It activates the liver enzymes to get rid of waist.

9.      It helps with earaches when warmed up and dropped into the ear.

10.  It is a mosquito repellant.

11.  It can help get rid of warts.

12.  When boiled and drank as a tea, it can help get rid of a cough.

13.  Cooked garlic can lower cholesterol.

14.  Cooked garlic can lower blood pressure.

Garlic is quite the super food and incredibly great for our health. It might make your breathe stink, but the benefits far exceed a little aftertaste. The trick is to have a little parsley after, which actually negates the smell of garlic. Beyond using it in so many different recipes, not just traditional spaghetti, garlic is something we all can have a little more of. Garlic comes in fresh form, powdered, crushed, you name it. A little garlic a day can really help keep poor health away and is an incredible home remedy that is easy, convenient, and even tasty. 

BLOG 547 FORGETTING

BLOG 547 FORGETTING

Every day presents us with a multitude of tests for our memory, and sometimes we don’t always remember each item. Forgetting something here and there is common, but when the lack of remembering persists, being forgetful becomes problematic. When there are dates, events, and tasks that were urgent, time sensitive, or required, even these items that should take priority can be left in the dust. These memory slips become frustrating, can make you upset, and cause also cause you to question your mental health. However, you can take some matters into your own hands to help reduce the risk of forgetting.

Here are some considerations:

1. Medications: Certain medications can affect your memory. Typically, confusion can result from the sedation effect of these medications. High blood pressure and antidepressants are common culprits. It can become difficult to pay attention to things, so speaking with your doctor if you feel the dosage or use of the medication might be making your brain foggy would be recommended.

2. Lack of sleep: Not getting enough sleep is a major culprit of memory lapses. When your mind is truly not awake, you can’t expect to recall everything you need to. Losing track of time, dozing off, or just feeling lost in day dreaming can result in forgetfulness. Be sure to get the rest you need, which is often easier said than done when the demands of life can cut your seep time short but do your best to get quality rest when quantity is compromised.

3. Depression: Forgetfulness can be the result of feeling depressed due to lethargy, lack of motivation, and sadness. When something else is bothering you, being in the present alert and attentive can be difficult.

4. Alcohol: Drinking these beverages typically impacts short term memory. The brain is impaired during drinking, but even after memory can be negatively affected.

5. Stress and anxiety: When you feel pulled in different directions or on edge with thoughts that are worrying you or pressuring you, your mind is filled with too many different thoughts. You are basically distracted and as a result don’t remember little things here and there.

We can relate to many of the following occasions when we have forgotten something:

1. Misplacing your car keys.

2. Not knowing what day it is (usually the actual date).

3. Making a wrong turn or getting off at the wrong exit.

4. Meeting someone and not remembering their name.

5. Not paying a bill on the date it was due.

There are natural ways to improve your memory. Certain lifestyle changes can contribute to less forgetting. As previously mentioned, getting enough sleep is a good place to start. Maintaining a healthy weight, eating less food with added sugar, eating fewer simple carbohydrates, and avoiding sugary beverages can help. Eliminating sugar highs and crash can help keep your brain focused. This also includes drinking less alcohol. Low levels of vitamin D have been linked to early onset dementia so making sure these levels are adequate is important A little more sunshine might help as well as consuming foods with vitamin D such as omega 3 filled fish such as salmon, egg yolks, and red meat a couple of times per week.

Training your brain can help too, such as doing puzzles or even exercises that require coordination and repetition. Even remembering the workout routine from start to finish is helpful. Staying active keeps the brain active to connect with the body, making performing movement patterns possible. Eye-hand activities as simple and catching and throwing with someone are good. Simple dance routines are good to practice and learn to keep memory going. We can’t forget our health, and we know that exercise medicine even for the brain.