BLOG 473 MOLD

BLOG 473 MOLD

Mold and mildew are found everywhere in the environment. Both are a type of fungi that grow and thrive in moist conditions. Dark areas with little sunlight love to produce mold and mildew. The seeds and smores spread and spread and eventually enter the air. Those in the vicinity inhale and can encounter mold and mildew. Fortunately, the human body goes to bat working with the immune system to ward off these particles. Like anything in excess, when a person breathes in too much or is overly and repeatedly exposed, the body isn’t able to respond accordingly. Respiratory infections can occur as well as allergies and asthma. The eyes become irritated, itchy, and a person might start to cough and sneeze. Already having allergies or asthma can only complicate symptoms making them worse. Yet, some people are exposed to plenty of mold and mildew and have no side effects.

Some types of molds produce myotoxins which usually grow in outdoor areas. These myotoxins can also make their way into buildings, especially those that have moisture damage. Leaking pipes are a common culprit. Exposure to myotoxins has been linked to cancer, nervous system damage, and liver damage.

Mold can enter a person’s home through vents, doorways, windows, and heating and air conditioning systems. What is taken outside then taken inside can also cause mold in the home such as clothing, bags, shoes, and pets. Roofs and pipes are common areas. Mold likes to grow on wood products, paper products, ceiling tiles, wallpaper, drywall, carpet, and upholstery. Seems like anywhere there is moisture, mold can make its way in. It is very important to address the mold problem in the home. Some common remedies and suggestions include making sure the shower area, cooking, and laundry areas all have ventilation. Leaky roofs, windows, and pipes should be fixed right away. Any place that has been flooded should be dried and cleared up immediately.

Mold has a musty smell to it. No matter what color or type, the Centers for Disease Control (CDC) recommends removing the mold immediately. It doesn’t matter the type, as some people like to have testing done. Some people try to save money by determining what levels of mold are acceptable to get away with before a possible expensive removal process. Bleach is a self-home remedy to remove mold. Wearing protective gloves and being sure to ventilate is important.

Basements, garages, crawl spaces, attics, and bathrooms, are mold and mildew breeding grounds. Behind the refrigerator is also a common location. Mold and mildew don’t grow over night but letting the accumulation can lead to a costly clean up later. Fresh, clean, smelling good air, is what those lungs want. A breath of fresh air, especially in one’s own home, feels good and is invigorating. Hey, if you needed motivation to keep a clean house, well the threat of mold and mildew should do the trick.

BLOG 472 CORNSTARCH

BLOG 472 CORNSTARCH 

Cornstarch has a bad reputation but is still so popularly used and consumed. It is an ingredient that thickens soups, sauces, and desserts. Cornstarch is versatile and the answer to many cooking recipes. Other uses include softening baked goods, holding together fruit fillings, and adding crispy coating to meats, vegetables, and crusts. Many people have it in their pantry because it is used for so many purposes. However, as good as it is for cooking, it isn’t so good nutritionally. It is considered a highly processed food that is stripped of all its nutrients.

When it comes to cornstarch in our diet, well, it happens to be high in both calories and carbohydrates. The good nutrients we benefit from and need like protein, vitamins, minerals, and fiber, are not part of the picture. Although we don’t consume a full cup of cornstarch when we do eat it, for content purposes, one cup of cornstarch has 488 calories, 117 grams of carbs, and only 0.5 grams of protein and 1 gram of fiber. If you were to eat a fruit tart, you probably only have a tiny, tiny amount of cornstarch, but even this amount can affect your blood sugar. This is because cornstarch is high on the glycemic index. When we have foods that contain cornstarch, it is digested very quickly so your blood sugar spikes up quickly. Type 2 diabetics must be cautious.

A healthy diet can still have a minimal portion of cornstarch in it. Keep in mind, if cornstarch is used to thicken foods, well, it can do the same to your body. One to two tablespoons at a time on occasion is okay. It’s typically the type of foods you are eating that have cornstarch in them that probably aren’t the greatest. Having gravy, sauces, and desserts wouldn’t be foods to have daily. Puddings, custards, pancakes, waffles, beers, and ales aren’t what a healthy diet entails on a daily basis. The best way to stay away from cornstarch is to avoid processed foods entirely and when you cook leave this ingredient out of it. Basically, all foods with cornstarch also have plenty of sugar, fat, and sodium. There are other cooking alternatives to cornstarch such as tapioca, arrowroot, potato starch, or wheat flour. Be mindful, enjoy bites, and portion control might take willpower, but your overall health and body weight will thank you.

BLOG 471 YOGURT

BLOG 471 YOGURT

Yogurt is the result of bacterial fermentation of milk. This bacterium is called yogurt cultures. The fermentation of lactose produces lactic acid which is a milk protein. This milk protein gives yogurt both its taste and texture. Cow’s milk is the most popular dairy source used for yogurt production since it is the most readily available. However, yogurt can also be produced from the milk of a goat, buffalo, camel, ewe, or yak. Each type of milk produces different results, and it also depends on if the milk is pasteurized, raw, or homogenized. Most people eat yogurt as a dairy snack, with breakfast, dessert, at any time of the day because they like the taste. There are many good reasons to like yogurt.

Yogurt is filled with vitamins. It contains potassium, riboflavin, iodine, zinc, vitamin B12, vitamin A, and vitamin E. it also contains vitamin C which could help induce weight loss. Vitamin C tells fat cells to create less cortisol which is the hormone related to belly fat. This means that yogurt can help the body burn fat versus store fat. Yogurt is also filled with the good bacteria our digestive system needs. It contains active live cultures and probiotics. Low fat dairy products can also help lower blood pressure. Yogurt contains protein which helps a person feel satiated and fuller longer. Greek yogurt is especially high in protein. Specifically, for those who exercise, protein is important because it contains amino acids which can help muscles recover post-workout. The calcium in yogurt is great for bone health and strong teeth. Some yogurt types contain more than half of the daily requirement amount. The combination of calcium and Vitamin D can also help ward off osteoporosis.

All of these incredible health benefits certainly depend on the type of yogurt being consumed. Adding yogurt to one’s regular diet can be great, but reading labels is always necessary. One should consider the calories, fat, and sugar content. There are brands that add different fruits and preservatives that can almost make yogurt more of a dessert than a healthy option. Many reduced fats and low-fat options are packed with artificial sweeteners. Yogurt can also be used as an alternative to mayonnaise, to add thickness to salad dressings, or to replace sour cream. There are so many flavors and plain flavors can be used for many purposes. One must of course be able to handle dairy. Yogurt is a great tool for someone making healthy lifestyle choices. Find the type of right for your body, waistline, and taste buds and see how much it can help you.

BLOG 470 FRECKLES, MOLES & SKIN TAGS

BLOG 470 FRECKLES, MOLES & SKIN TAGS

Everyone has different types of skin lesions that are common and benign, meaning not cancerous. The most common are freckles, moles, and skin tags. Some people embrace these skin markers while others would rather do without and even try to get rid of them.

1.       Freckles: These are small brown spots found face, neck, arms, and chest. They are very common and a threat to one’s health. They are typically more common in the summertime and are more readily found on lighter skinned toned people. They are caused by sun exposure as well as genetics. It is always best to avoid excessive sun exposure and use protective sunscreen. People who develop freckles more easily are at increased risk for cancer. For those who don’t like the appearance of their freckles, they can be covered up with makeup.

2.       Moles: These are brown or black growths that can appear anywhere on the skin and sometimes are found in groups. They usually develop during the first 25 years of a person’s life. Some people can have up to 40 moles by adulthood. Over time, moles can slowly change by becoming more raised in shape, growing hairs, changing color, or they may not change at all. Some might even disappear over time. Moles are a result of the cells of the skin growing in a cluster instead of spreading out along the skin. These cells are called melanocytes. They can darken over time due to sun exposure and sometimes during pregnancy. Most moles are not dangerous. However, one should be mindful and check moles for any changes in height, size, color, or shape. Upon concern, a dermatologist can help determine if the mole is cancerous. Moles that are more often exposed to the sun should be checked often. Checking moles and using the ABCDE method is recommended.

Asymmetry: One half of the mole doesn’t match the other half.

Border: The edge of the mole is jagged or irregular.

Color: The mole has different shared throughout and not a consistent tone.

Diameter: The diameter of the mole is larger than a pencil eraser.

Evolution: The mole is changing in color, shape, and size.

3.       Skin tags: These are a small flap of skin that hangs off by a connecting stalk. They are usually found on the neck, armpit, chest, back, under the breast, or near the groin. They are more common in women and arise when weight gain occurs or sometimes more often with age. They are not painful but might be irritating to the person if they wear jewelry or with some clothing. They can be cut off or burned off.

Our skin is our outer later and what we should take care of to protect. Afterall, our skin is our protective layer. Take time to take care of yourself and your body will reward you with radiating beauty and a great reflection you like to see.

BLOG 469 ENDOMETRIOSIS

BLOG 469 ENDOMETRIOSIS

Symptoms of heavy menstrual cycles, infertility, and abdominal pain may be due to the develop of tissue lining outside the uterus. The area outside the uterus is called the endometrium. The key players for this condition are the ovaries, tissue lining the pelvis, and the fallopian tubes. The tissue becomes displaced but still operates as if all is normal. Therefore, the tissue, just like during a period, thickens, breaks down, and bleeds. This displaced tissue has no way to exit the body and this trapped tissue can now cause problems. The ovaries can become involved, and cysts can start to form. The existing healthy tissue can become irritated having to interact with the displaced tissue and scar tissue can form.

A person who has endometriosis has increased pelvic pain when having their menstrual cycle. Painful periods are called dysmenorrhea. Periods also have excessive bleeding and bleeding can occur between cycles. Also, during this time, the lower back can start to hurt. Sexual intercourse can be painful. Sometimes endometriosis is discovered when a woman goes to seek treatment for infertility. Bowel movements and urination can be painful too.

This condition can be caused by retrograde menstruation. This occurs when the endometrial cells flow back through the fallopian tubes and into the pelvic cavity instead of out of the body. Levels of estrogen can actually transform embryotic cells. It is possible that endometrial cells attach to areas that had a surgical incision such as a hysterectomy or C-section. Immune system disorders can cause this problem. The blood vessels might also carry endometrial cells to other parts of the body (endometrial cell transport).

Women who have never given birth, those going through menopause at an older age, those with high levels of estrogen, having a low body max index, or someone who started their period at an earlier age, are all at increased risk to develop this condition.

For diagnosis, a doctor can perform a pelvic exam, ultrasound, magnetic resonance imaging (MRI), and/or a laparoscopy (looking at the abdomen). Depending on the severity of the condition, a doctor will select the appropriate treatment. A doctor might recommend over-the-counter pain medication, surgery to remove the endometriosis implants, or hormone therapy. Birth control can help control the buildup of endometrial tissue. Fertility treatment can be performed for those trying to get pregnant. Doctors used to perform hysterectomies as the main treatment for this condition, however, doctors are now focusing on removing the tissue rather than the ovaries.

Endometriosis is often hard to detect, but it can be helped. Discomfort is normal during a period, but pain is not. Whenever the body is speaking, one should seek medical attention to find a solution. The displaced tissue should not wreak havoc on your health.   

BLOG 468 CUCUMBERS

 BLOG 468 CUCUMBERS

Cucumbers are part of the gourd family called Cucurbitaceae. There are three main varieties of cucumbers include seedless, pickled, and sliced. They are usually consumed raw or pickled. The leaves, stem, and seeds are used in Asian cuisines. It is also readily used in the cosmetic industry for lotions, soaps, shampoos, and fragrances. This green vegetable will not hurt your waistline as one cup of slices has about 16 calories and 4 grams of carbohydrates, with only 2 grams of sugar. To maximize nutritional value, cucumbers should not be peeled when eaten.

Cucumbers have multiple benefits. They are high in nutrients with vitamin C, K, magnesium, potassium, and manganese. They are 95% water and some people get as much as 40% of their water intake form the foods they eat. Being properly hydrated is important for many health aspects and between the fiber and water of this vegetable, bathroom regularity can be helped. This promotes detoxification and weight loss. They also contain antioxidants they help block free radicals. This can help reduce the risk of cancer, lung, heart, and autoimmune disease. Some studies have shown that they may also reduce blood sugar levels.

There are also some other interesting uses for cucumber. When the mirror gets foggy after a steamy shower, try taking a cucumber across the mirror to see clearly again. They can also help get rid of creatures in gardening soil. They can also be used to tighten and firm skin. Some claim they get rid of cellulite. They might also prevent a hangover if eaten before bed after having too much alcohol. They can be used to polish shoes. Cucumber, when held at the roof of the mouth, can help reduce bad breath when mints or gum aren’t handy. They can also wash crayon and pen off walls which is handy if there are young children around. Cucumbers also clean stainless steel really well. Seems like having cucumber on hand (ALWAYS) is a great idea. Talk about a versatile vegetable.

Cucumbers are easy to add to your diet and have access to. They can be eaten raw, added to a sandwich, infused in water, pickled, eaten with goat cheese (a popular combination), or be used to make a cold cucumber salad. Eating cucumbers and using them for other skin or beauty related purposes, is a great and easy addition to utilize. Making healthy food choices and at home-remedies are money saving, convenient, and nice to have.

BLOG 467 ALOPECIA

 BLOG 467 ALOPECIA

Hair loss can be embarrassing, concerning, and even a sign of a health problem. Hair might start to show up on you pillow, more on the hairbrush, in the shower drain, and in some cases small bald spots have become noticeable. A possible cause of this excess hair loss could be from a condition called alopecia areata, which is an autoimmune disorder. This type of hair loss can also be called spot baldness. In this case, the immune system has started to attack the hair follicles. Hair can start to fall out in clumps that can even be the size of a quarter. Some might only lose hair in a few spots, while others might see this phenomenon all over their scalp. Hair loss might just occur on the scalp or it can occur over the entire body. Most people appear to be overall generally healthy, but then sudden hair loss occurs. Alopecia areata is a case by case basis. For some, hair loss comes and goes and regrows itself each occurrence, however, for others the hair loss can be permanent. Most people only experience hair loss with this condition, while others notice possible changes in the text and shape of their finger and toe nails.

A dermatologist is the type of doctor to seek treatment for help. He or she might perform blood work and examine some of the hair. Unfortunately, alopecia areata cannot be cured. It can be treated to help the hair grow back. Treatment might include topical immunotherapy which involves applying chemicals to the scalp. These chemicals will cause an allergic reaction if they work. The reaction is what causes the hair to grow back. This usually must be repeated several times for the itchy rash to be most effective. Corticosteroids can also be used. These are prescribed anti-inflammatory drugs which can come in the form of injections that can be made into the scalp, given as pill form, or applied as an ointment or cream. Minoxidil, most commonly known as Rogaine, can be applied to the scalp and usually takes abut 12 weeks for the hair to start to grow again.

Like many other autoimmune disorders, causality differs and is not always evident. For those who have alopecia areata, there are some lifestyle changes to help. Stress seems to trigger this condition; therefore, one should aim to reduce their personal troubles as well as feelings of anxiety and sadness. Wearing hats, wigs, and scarves can be done. It is important to remember that the lost hair can grow back, depending on what your immune system will allow. There are options to cover up and there are options to try that have been effective for others. Sudden hair loss should be paid attention to and should be checked by your doctor. Fortunately, life can still carry on with or without hair and success comes in all types of packages, hair and hairless.

BLOG 466 BEETS

 BLOG 466 BEETS

Most people often forget about or don’t even consider including beets as part of a healthy diet. It hardly makes the list for the grocery store maybe because they aren’t front and center in the produce section and popularity hasn’t quite hit the dining out menus. Beets are a superfood that we shouldn’t neglect. Here are a number of reasons you may want to pick up some beets the next time you shop:

1.       Low in calories – Every 100 grams of beets only has 43 calories. They don’t have any fat either. Adding them to a salad or in a smoothie makes it easy to consume them. This can help with weight loss by sticking to lower calories options.

2.       Low in carbohydrates – in 100 grams of beets there are only 10 carbs. Compared to other foods, especially fruits that often go into smoothies or juices, this is a low amount. Less carbs can be conducive to achieving weight loss. This means they’re also lower on the glycemic index which is good for diabetics. Their score is only 8.3 which means you would have to eat a whole lot of beets for them to impact blood sugar levels.

3.       Fight cancer and premature aging – Because beets are loaded with antioxidants (phytonutrients) they are able to ward off damage to the cells. This can keep cancerous cells away and cells that damage our skin, especially since antioxidants are powerful for repairing damaged cells.

4.       Vitamin A – Beets contain beta carotenoids which can improve learning, cognition, and mitochondria performance. This means you get more energy.

5.       Inflammation – Beets contain betaine which protects the cells from various environmental stressors. Reduction of inflammation can ward off achy joints, arthritis, depression, and brain fog.

6.       Improve respiratory system – Beets have been said to heal respiratory issues such as asthma. They can reduce both the risk of asthma and the number of attacks a person has.

7.       Fiber – In 100 grams of beets, there are 2.8 grams of fiber which is 11% of the daily recommended value. It is soluble fiber that gets absorbed into the bloodstream so we can reap the benefits of reducing blood sugar levels and lowering blood pressure. This can also lead to lowering your cholesterol.

8.       Potassium – Beets are a great source of potassium which can help improve physical performance. Beet juice is considered an isotonic drink because it has sodium and calcium that help replenish and nourish the body for performance and recovery.

9.       Performance enhancing – Beets are vasodilators which means that they widen the arteries and the veins. This makes it easier for our body to get blood and oxygen. More blood and more oxygen moving more freely in our body means more energy. Beets act as vasodilators because they contain nitric oxide. In our body, nitric oxide is needed for the body to perform at optimal levels. That is why many athletes eat beets or drink beet juice before events.

10.   Brain power – Another area of the body that benefits from the nitric oxide in beets is the brain. More blood flow to the brain improves memory and mood.

11.   Lower blood pressure – Because beets expand the diameter of the blood vessels, this lowers blood pressure. The heart doesn’t have to pump as hard, so blood pressure goes down with less work.

12.   Improve recovery time- Again, the widening of the blood vessels also allows more nutrients to be delivered to the muscles more quicky. Those little micro tears in the fibers can be repaired quicker and muscles can feel the gains faster.

13.   Reduce the risk of heart disease – Lower blood pressure of course leads to a healthier heart with less risk for heart disease. This is important because heart disease is the number one cause of death in the U.S. Beets also have lots of antioxidants which help fight cellular damage from free radicals.

BLOG 465 CHOCOLATE

BLOG 465 CHOCOLATE

Oh, who doesn’t like chocolate? Any excuse to eat some and then have a little more seems to make reasonable sense. Any occasion will do for chocolate consumption in some form or another. Luckily, there actually have been proven health benefits to eating chocolate. These include lowering cholesterol, reducing the risk for diabetes, boosting brain health, and even fighting inflammation in the body. Sounds too good to be true and the catch is that not all chocolate is created equally and not every form of chocolate is created the same. So, let’s compare what the benefits and/or consequences of eating half a bar of dark chocolate vs milk chocolate are.....

Dark chocolate vs milk chocolate

Pros - cons

A half bar of dark chocolate contains about 250 calories, 26% fat, and 50% saturated fat, and 5 grams of monosaturated fat. A half bar of milk chocolate contains about 220 calories, 18% fat, 40% saturated fat, and 3 grams of monosaturated fat. Dark chocolate’s key winning attribute is that it contains fewer carbohydrates at 6% as the result of a few factors. It has 10 grams of sugar compared to 21 grams of sugar in milk chocolate, so that’s practically 50% less sugar. Dark chocolate also has four times the amount of fiber (16 grams) compared to milk chocolate (4 grams). You could have guessed with the name milk chocolate that is contains more calcium at 8% compared to 3% in milk chocolate. Fiber and calcium are certainly needed in our diets so dark chocolate as a source of these is quite appealing.

Believe it or not, chocolate does contain iron so you could say that chocolate makes you stronger. Dark chocolate has 28% iron and milk chocolate has 6%. Dark chocolate also has more magnesium at 23% compared to 7% in milk chocolate. Potassium is also higher in dark chocolate (8% versus 4%) and has much less sodium (0.3% versus 1.3%). Dark chocolate also more zinc (9% versus 6%) and has less cholesterol (0.3% versus 3%). For caffeine lovers, dark chocolate also wins at 32 mg compared to 8 mg in milk chocolate. Finally dark chocolate wins again as it contains 324 mg of theobromine versus 82 mg in milk chocolate, which is the element of cocoa that helps lower blood pressure. Over and over, dark chocolate beats milk chocolate among these comparisons.

If we were to tally up the scores, dark chocolate would be the winner.

You might also feel less guilty buying and eating dark chocolate because of all the antioxidants it contains which are great for your heart. Always look at the amount of sugar any type of chocolate bar contains and even some dark chocolate brands are better options than others. Look at the ingredients and aim for those that have higher cocoa percentages (preferably 10% of more).

Oh yeah, and keep in mind that portion control. The score card above was based on only eating half of a bar. Sugar is sugar whether dark or milk chocolate so even though natural sugar found in fruit might be nutritionally better for us, the body still recognizes sugar in any form in the same way. Nutrition labels are there for a reason, so read them and decide the best option out of the selection.

Best benefit

Flavonoids are a type of phytonutrient found in chocolate and they’re also found in fruits vegetables and wine. So just like the debate about wine being good or bad for us, chocolate can fall under that controversial category similar to wine because of the phytonutrients. Flavonoids have the power to reverse cellular damage especially those associated with heart disease. Because flavonoids help with vascular function, this in turn can help lower blood pressure. The research on this is limited, but at least in the short term is credible. Chocolate is sometimes served in the shape of a heart, so not only is it a sign of love, passion, and affection, but the heart can be symbolic of helping your heart health.

Not that you need it, but here are 5 other reasons you can make the case to eat chocolate, preferably the dark kind:

1. Stress relief – the feel good hormone, serotonin, is released when you enjoy chocolate. This is because chocolate has magnesium which has a calming effect. Many people turn to chocolate when cortisone levels rise as tension gets high in their personal matters. The feel good effect of chocolate seems to suppress the stress and there actually is reason behind this.  

2. Weight loss – seems contradictory, but some studies have shown that eating chocolate can reduce insulin resistance because of the healthy fats it contains. The healthy fats slow down how sugar is absorbed in the bloodstream which helps control spikes in sugar. This in turn can help keep blood sugars stable.

3. Antioxidants – chocolate has plenty (included are flavonoids) which help fight free radical damage. Damage to these cells can contribute to heart disease, cancer, aging, and even Alzheimer’s disease. Every day as we perform functions, we are breaking down the cells that we use, so replenishment and repair are important, and of course, the quicker the better.

4. Curb your appetite – some dietitians claim that eating a small amount of dark chocolate everyday (yes, everyday) can help curb cravings for sugar and other candy. Sometimes knowing that you can have something doesn’t leave you feeling deprived. Rebellion can lead to binging so pacing yourself with a little nightly treat can ward off your appetite for desserts galore.

5. Make you smarter – it’s a stretch, but the association has been made that the countries who have the highest amount of chocolate consumption per capita also have the highest number of Nobel Prize Winners. Cognitive and visuals functions have also said to improve. Cocoa flavanols (CF) influence physiological processes.

Latest chocolate health trend

Drinking chocolate milk has hit the workout scene by storm. Now instead of eating chocolate in a solid form, you drink it typically in powder form or syrup mixed with milk. It is most popularly used now for exercise recovery although some do use it for a boost in energy pre-workout. Mixing chocolate with milk now adds the nutrients from milk to those benefits of chocolate. These include high amounts of calcium, Vitamin A, Vitamin A and D, protein, and potassium.

Benefits of chocolate milk

1. Nutrients – chocolate milk contains all of the following: phosphorus, Riboflavin, zinc, magnesium, iodine, B1, B6, and B12. All of these help with growth and body functioning.

2. Carbohydrates – although given a bad rap, carbs are actually needed for energy. Your brain functions on glucose found in carbohydrates. Unlike other energy drinks, chocolate milk has a 4:1 carbohydrate:protein ratio.

3. Calcium – This is a must for strong bones, which milk contains and this wards off osteoporosis, as well as the risk for fractures and bone diseases. Having a little chocolate mixed in adds taste to this benefit.

4. Protein – chocolate milk is loaded with protein which is great for our muscles. Some bodybuilders even add chocolate flavored protein powder to their chocolate milk for an added bonus.

5. Electrolytes – part of chocolate milk’s post workout recovery use is the replenishment of electrolytes. This drink provides water, but also magnesium, potassium, sodium, and calcium. Magnesium is particularly useful for muscle recovery.

Reading nutrition labels is necessary when it comes to chocolate milk as some might be higher in sugar and carbohydrates than others. The sweeter it is, typically the more added sugar there is for taste, which is another case of something being too good to be true. There’s a nutritional difference between chocolate milk sold for children and that on the shelves sold for adults and families.

Final thought

Dark chocolate is the reining champion when it comes to the healthiest chocolate choice. It appears that dark chocolate milk (which is not readily found or considered) would be the overall winner with the combination of benefits. Dark chocolate wins, but that doesn’t mean you can skip out on the calories and fat on whatever that dark chocolate is covering or part of when eating it. So, either have it with the milk or just as a bar because when pretzels, nuts, cake, cookies, raisons, ice creams, pies, and pastries become part of that dark chocolate, the game changes and the winner might not be the same. Yet again, one might then consider dark chocolate cake or dark chocolate almonds as their justification.

We might not be perfect in our eating habits, but sometimes the plan of attack can be choosing the better of the options that we shouldn’t be having all the time. If late night snacking taunts you and candy is your nemesis, then it might be a good idea to keep individually sized dark chocolate bites available. As mentioned, maybe just having this small amount even if it is a nightly occurrence, will offset worse choices and succumbing to having more in quantity and more frequently. Dark chocolate has proven its health worth.

BLOG 464 GOUT

BLOG 464 GOUT 

Gout is a form of arthritis that typically affects the big toe area. Warning signs include pain, redness, swelling, and the area feels hot. A gout “attack” can strike swiftly, even waking someone up during the night. The joint becomes extremely tender to even the slightest touch. Although it is most commonly occurring in the big toe joint, gout can take its toll on any joint it decides. Then moving that joint becomes difficult. The first 12 hours are the worst feelings of pain reported by sufferers. The pain can last for a few days or for a few weeks.

This condition occurs when urate crystals start to accumulate in the joint. These crystals come from high levels of uric acid in the body. The body has to break down purines that are found both naturally in the body as well as in foods like steak and seafood and alcoholic beverages. A bi product of this breaking down process is uric acid. Typically, uric acid dissolves in the body, passes through the kidneys, and is excreted through urine. However, if the body is on uric acid overload and the kidneys aren’t passing the biproduct through, this uric acid builds up. Soon, sharp crystals start to form in a joint and pain sets in.

It is important to take note of what can cause uric acid to build up in the body. As mentioned, eating too much meat or seafood can cause accumulation. This is true for alcoholic beverage consumption as well in excess, especially beer. Obesity is also a cause due to this body type producing more uric acid for the kidneys to struggle to push through. High blood pressure and diabetes are also uric acid culprits. Gout is genetically related. Men tend to experience gout more than women. However, after menopause, women’s uric acid levels seem to rise.

There are medications to treat gout, especially if one experiences this condition repeatedly. It is important to treat gout at early onset in order to prevent kidney stones. Drinking plenty of water can help the kidneys do their work. A doctor might test the fluid of the affected joint for crystals. An ultrasound can also detect urate crystals. Luckily, there are medications to treat and prevent gout attacks. NSAIDs are nonsteroidal anti-inflammatory drugs such as ibuprofen or Aleve that a doctor might prescribe in a higher dose. Corticosteroids, such as prednisone, can come in pill or shot form to help alleviate pain. Colchicine is a pain reliever that specifically reduces gout pain. Xanthine oxidase inhibitors (XOIs) actually block uric acid production. Uricosurics help the kidneys remove uric acid.

Pain anywhere in the body should be addressed. This is certainly the case when any sign of gout arises. Pay attention to what triggers an attack. Your body and kidneys will thank you for taking care of your health. Uric crystals mean the near fortune is not good, so be sure to hydrate, watch your diet, and manage your weight.

BLOG 463 GARLIC

BLOG 463 GARLIC

Garlic comes from Central Asia and northeastern Iran. However, it is a seasoning that is used all over the world. This spice is a relative 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 462 HORMONE IMBALANCES

BLOG 462 HORMONE IMBALANCES

General health can be greatly affected by hormones, and an imbalance can alter our mood and emotions. Hormone fluctuation can cause embarrassing acne outbreaks, and can make a person feel sad, mad, or just irritable. Sexual desire can be impacted and for women, the ability to become pregnant can be jeopardized. The bottom line is that hormones control most of our bodily functions. From hunger, to sleep, to puberty, even the smallest changes in hormones can cause life changing side effects.

The body’s hormones must work as a team to make the body thrive. The endocrine glands produce these chemicals that travel through the blood in the body. They tell the tissues and organs what to do. Together, the recipe for good health is created. However, just like when baking a cake, too much or too little of any one item can affect the final product. Lack of exercise, poor eating, and irregular sleep patterns are bad habits that some can get away for a while. However, for some, these choices can quickly derail a person’s overall health, especially when hormones are not in sync.

Symptoms that an imbalance is occurring might include:

1. Fatigue

2. Weight gain

3. Weight loss

4. Depression

5. Thinning hair

6. Anxiety or irritability

7. Muscle weakness

8. Frequent urination

9. Decreased sex drive

10. Infertility

There are 3 ways to measure a hormone imbalance.

1. Blood

2. Urine

3. Saliva

It is important to determine what the normal hormone level for your body is. Hormone levels vary based on gender and age and the exact hormone being tested. Blood tests can be performed to measure estrogen, testosterone, cortisol, DHEA, thyroid, and progesterone. Urine tests are mainly used for ovulation and pregnancy. Saliva testing helps determine the concentration of the specific hormone being tested.

Imbalances are not uncommon. Some of the most common imbalances result in the following:

1. Irregular periods

2. Chronic fatigue

3. Acne

4. Weight gain

5. Tender breasts

6. Increased facial hair

7. Cysts in the ovaries or breasts

8. Migraines/headaches

9. Hot flashes/ night sweats

10. Constipation

11. Memory loss

12. Insomnia

13. Difficulty concentrating

The study of endocrinology involves the endocrine system and the associated hormones. An endocrinologist can diagnose and treat hormone related problems and diseases. Growth and development, metabolism, and tissue function are all part of this branch of biology and medicine. Finding the root of the problem and addressing the imbalance can help a person start to feel more like themselves again. Hormones are a complex medical phenomenon that are part of nearly all that our body does for us. Keeping them in check and in line is necessary for optimal health.

BLOG 461 VARICOSE VEINS

 BLOG 461 VARICOSE VEINS

Varicose veins are the bluish cords just below the surface of the skin, usually on the legs and feet. These all twisted up veins are usually harmless. Although ever present, they are not a threat but can be painful and become swollen from time to time.  They might be tender, ache, or become itchy when they want attention. They’re much more common in women and generally a genetic gift from one’s parents.

Our blood is pushed back to the heart through the veins. The veins operate with the muscles and valves of the arteries. These muscles use their force to push the blood through and the valves open to let blood pass. The valves then close after. In a varicose vein, the valve is not performing its duty and the muscles aren’t able to push the blood through. Blood starts to pool as the blood team members aren’t cooperating. Pressure starts to build, and the veins start to protrude and twist amongst this chaos. Circulation has become inhibited. The veins become more visible due to becoming so enlarged. One may feel not change to the body, but can see the bluish, purple veins coiled near the surface of their skin. Spider veins are a milder form of this poor blood flow outcome.

Varicosity can be amplified by obesity, standing for prolonged periods, chronic constipation, and pregnancy. When a female is pregnant, the uterus is causing extra pressure to the legs. Blood circulation changes to help the growing fetus. Coupled with hormonal changes, this is why women are more at risk for these veins. Female hormones relax the walls of the veins. Living a mostly sedentary lifestyle leads to a blood pumping team that is not conditioned to perform its job. Exercise increases blood flow, which in turn can help prevent and alleviate varicose veins. Our blood pumping veins do weaken with age, so our veins become more vulnerable to this condition the older we get.

For most people with varicose veins, medical attention is not needed. Treatment can start with compression socks. These are sold over the counter, but a doctor can prescribe high pressure compression socks. These socks apply strong pressure beginning at the ankles and tapering off towards the knee. They help the leg muscles do their job to push blood up to the heart and can be worn throughout the day. Swelling can be alleviated by ibuprofen or aspirin.

Varicose veins can be removed but there are also natural remedies to try. Eating foods that support vein health are part of this. These include foods high in fiber (e.g., whole grains, beans, broccoli) that help with digestion. When you are constipated this actually puts pressure on veins to push the food through. Foods with potassium ((e.g., yogurt, almonds, salmon) also help with water retention. When the body is potassium-deficient this increases blood volume in the veins which then extra pressure. Foods with flavonoids (e.g., onion, garlic, bell peppers) help with cardiovascular health which is necessary for blood circulation. There are also herbal options that can be taken orally or used topically. Grape seed extract has been found to help with swelling, cramping, and restless leg syndrome which are all caused by chronic venous insufficiency.

For the most part, varicose veins just add color and character to your lower body. However, if they are painful, itchy, and a persistent hinderance, medical attention may be in order. Our blood is our body’s fuel, so we have to make sure each team member for flow is able to do their part. Be sure to exercise, manage your weight, avoid high heels and tight clothing that restricts blood flow, and elevate your legs from time to time if the majority of your day is standing. Pressure can be stressful, and your blood shares this sentiment. The Lifestyle of the FIT and healthy knows that your heart health is influenced by your blood health, so we must make sure the veins live in a healthy environment where their job is not disrupted.

BLOG 460 CPAP MACHINE

 BLOG 460 CPAP MACHINE 

Sleep apnea affects nearly 30 million people in the US. That’s approximately 9% of the population. The condition causes interruptions that pause breathing because the throat or airway has collapsed, creating blockage. This is called obstructive sleep apnea (OSA) and is the most common type. Central sleep apnea (CSA) occurs due to neurological issues when the brain doesn’t communicate to continuously breathe during sleep. There is also a complex type which is the combination of OSA and CSA. The CPAP machine, which stands for continuous positive airway pressure, has become a widely used tool to help address these sleep issues. Almost 8 million people use a CPAP machine, and studies point towards it being 99% effective. The machine can send pressurized airflow into the nose and mouth which keeps the airways open for normal breathing.

The CPAP machine has a motor that produces pressurized air that generates a steady stream of air through a tube. The person wears an air mask that fits around the nose or mouth and the flexible tube is connected to the mask. The air that comes through pushes through the blockages so that the airways remain open. Now nothing will obstruct the oxygen getting to the lungs and breathing won’t be paused. There are several benefits to using a CPAP. These include of course better sleep quality, feeling less sleepy during daytime, lower blood pressure, reduction in blood glucose, lower cholesterol levels, and lower risk of heart attack and/or stroke.

The machines are all very similar in style based on brands and designers, but there are variations between the CPAP, BiPAP, and APAP. The BiPAP stands for bi-level positive airflow pressure. There are two pressure levels. One is for inhaling and the other is for exhaling. This machine is used by people who don’t like the CPAP and who have high levels of carbon dioxide in their blood. The APAP machine stands for automatic positive airflow pressure. It checks your breathing through the night and automatically adjusts the pressure accordingly. This works for people who change positions a lot or take medications that can affect breathing. There are different options for masks. Selection of which mask type is based on comfort, type of sleep apnea you have, and your breathing habits. There are nasal masks with pillow type cushions and there are full masks that cover the nose and mask.

A person who has Medicare Part B and who is officially diagnosed with sleep apnea, will qualify for Medicare paying 80% of the machine cost. Whether renting it or buying it, the person will need to pay their deductible and the other 20%. Otherwise, CPAP machines can vary between $500 and $3,000 dollars.

Some people complain of dry mouth, nosebleeds, feeling claustrophobic, feeling bloated, nasal congestion, feeling uncomfortable, and skin irritation. However, left untreated, sleep apnea can cause headaches, depression, high blood pressure, higher risk for heart attack and stroke, diabetes, and feeling constantly tired and fatigued. There can be pros and cons to using the CPAP, but the health issue should not be ignored. Sleep is essential and interrupted sleep over a period will catch up with the body. Some people can be in denial, but if you’re snoring loudly, having mood swings, feel tired too much of the time, have headaches, and insomnia, then it’s best to get checked for sleep apnea. Being proactive versus reactive when it comes to our health is always the recommended protocol.

BLOG 459 GRAY HAIR

BLOG 459 GRAY HAIR

Eventually, all of us will get gray hair. More friendly terms are silver, salt and pepper, or charcoal. We associate gray with aging or a phenomenon that occurs only in the elderly. That is not the case for all people, in fact some can gray as early as in their 20s. The reason that hair goes gray is because the color-producing cells stop making pigment. The color becomes naturally bleached and hydrogen peroxide actually builds up in the hair. The pigment in our hair is called melanin which is released by melanocytes.  As we age, our hair follicles and hair shaft wear down. The melanocytes don’t work as efficiently. Almost half of all people have some amount of gray hair by age 50. However, Caucasians start to go gray in their mid-30s, African Americans in their late 40s, and Asians in their late 30s. If a Caucasian person goes gray before age 20 and an Asian or African American before age 30, then they are considered to have premature gray hair.

This is not classified as a medical problem, but rather more of a vanity concern. There is no scientific proof that stress causes gray hair. Although we have watched each of our president’s hair turn grey while in office, this wasn’t the result of their chronic stress. Genes play a major role. Problems with the thyroid or low vitamin B-12 levels can cause graying. Inadequate levels of vitamin C, D, and E can also cause graying. Sun damage and smoking have been linked to graying.

There are of course ways to cover the gray or rather, to just embrace it. Stars such as Steve Martin and Anderson Cooper wear their gray with pride. Unfortunately, you can’t really escape gray. Antioxidant rich foods can slow the process of aging. Great foods to consider are vitamin B-12 (eggs, fish, poultry, milk), vitamin A (eggs, carrots, dark leafy greens), vitamin C (citrus, berries, sweet potatoes), vitamin E (nuts, seeds, green vegetables), iron (leafy green and red meat), and antioxidants (berries, onion, garlic, and legumes). Hormonal problems should be treated. Stopping smoking will reduce the rate at which gray hair produces. You may just have the DNA for graying. You might just have the same gene that causes lighter hair in Europeans (IRF4).

Gray can be sophisticated so don’t always say you are getting old. Graying means you have experienced life. Just like your age, your number of grays is only part of your timeline. You are as young as feel. Most importantly, take care of your health and your body will take care of you. Just be glad if you still have hair gray or not.

BLOG 458 CELIAC DISEASE

 BLOG 458 CELIAC DISEASE

The stigmatism around gluten has been growing especially as more and more people have discovered food allergies and digestive problems with their diets. In fact, 1 in 100 people have celiac disease (Celiac Disease Foundation, 2022). Complaints of diarrhea, fatigue, nausea, bloating, and anemia warrant a trip to the doctor who is likely to ask you about the foods you are consuming. Nearly 80% of people with celiac disease go undiagnosed for a prolonged period living in pain and discomfort before seeking help or finding the culprit (Celiac Disease Foundation, 2022). Eventually the two-step process for a blood test and endoscopy would find celiac disease. The large intestine is speaking to you, but the cause of discomfort isn’t always clear at first. Sometimes by elimination, one can discover it’s gluten that is causing havoc. Gluten is found in wheat, barley, and rye, which are ingredients in many processed foods and bread type items. Most of us have lived a life with plenty of bread, buns, cereals, pastries, noodles, crackers, and bagels. Take those away and real, whole foods are put in place by default that are gluten free.

What’s interesting is that many people don’t develop celiac disease until later in life. It’s important to address it right away because the gluten allergy is causing the lining of the small intestine to not absorb nutrients as it should. Malabsorption can lead to nutritional deficiencies, hence some of the side effects of fatigue and discomfort occur because the body isn’t getting what it needs for functioning. Most people with celiac disease are deficient in iron, fiber, calcium, folate, zinc, B12, and vitamin D (Celiac Disease Foundation, 2022). To date, there is no cure-all for celiac disease other than just adjusting one’s diet accordingly or taking medications that address side effects.

Not all celiac disease side effects are necessarily digestive related. Other side effects due to the allergy include skin rashes, blisters, joint pain, headaches, dysfunction to the spleen, and numbness in hands and feet. Dermatitis herpetiformis can develop on the elbows, knees, scalp and buttock which causes a very itchy and blistering rash. Getting rid of gluten is needed and there is medication for this.

It actually all boils down to having a leaky gut. When eating gluten and a person is sensitive to it, zonulin is released. It is a protein that when not activated correctly, causes tight junctions in the lining of the gut, which then leads to the leaky gut. When a person has a leaky gut, toxins and even gluten gets released into the bloodstream. A leaky gut can be a big deal because 70 to 80% of our immune system is located in our gut and our gut is our second brain. When our gut is not in proper operating ability, health risks are rampant (Johnson, 2015).

This does not mean that gluten is bad for everyone, and there is no long-term association between poor health or increased poor health risks for persons who consume gluten their whole life. Although not scientifically backed, there have been claims that all people should partake in a gluten-free diet suggesting that the modern digestive system is not equipped to break down the proteins from gluten. For those who do eliminate gluten, there can be benefits and claims of feeling better mainly because getting rid of gluten naturally leads to getting rid of many processed foods. That takes away many fast-food options, snacks and cereals out of boxes, and most sugary treats. Yes, these foods have gluten, but they also have tons of unnecessary carbohydrates, sugars, and fats that make the desire to have them so tasty. High sugar and carbohydrate diets do typically cause weight gain and fatigue and we can all attest to not feeling our best went we aren’t exactly eating healthy.

From a fitness standpoint, clean eating practically eliminates gluten in and of itself. Besides some protein bars or snacks and possible powders, clean foods aren’t processed, and that takes care of plenty of gluten choices. Furthermore, we do want to have our gut working optimally for us for performance purposes. Having malabsorption or digestive problems can hinder training and performance. Imagine trying to powerlift or compete on stage at a bodybuilding show when your stomach is inflamed and even worse if you both feel and look bloated? Skip the gluten if that’s the case.

There are so many gluten-free products available, and many restaurants now include options. It’s always important to ask if gluten is included despite what the menu might say. Reading labels and nutrition panels becomes a regular task. For a label to meet gluten free requirements, the food cannot contain more than 20 parts per million gluten. Otherwise, below this amount is considered the safe threshold of gluten someone can have (Celiac Disease Foundation, 2022). Making your own food is probably the safest and eating fruits, vegetables, and lean meats is the right way to go. Furthermore, gluten free doesn’t mean calorie or fat free, so it doesn’t mean portions don’t matter anymore. Our intake and expenditure remain, but less processed foods are probably the best when it outcome to having celiac disease and learning to eat nutritionally packed choices.

BLOG 457 INFLUENZA

BLOG 457 INFLUENZA

The flu season is here. According to the Centers for Disease Control (CDC), annually there have been close to 11.7 million cases of the flu, up to 5.6 medical visits related, and nearly 141,000 hospitalizations. We know that the flu is highly contagious and is caused by the influenza viruses. It can be mild, severe, or even lead to death. Unlike a cold, the flu strikes quickly. It is a respiratory illness that happens suddenly. Symptoms include fever, headaches, fatigue, coughing, runny nose, or vomiting. The duration of the flu can be just a few miserable days, or it can last up to two weeks. Anyone can fall victim to the flu, and it typically spreads during the colder months.  

The flu itself is not easy to endure. Complications can arise especially for those over the age of 65, pregnant women, and children under age 5. Sometimes a person can develop an additional sinus infection or even pneumonia in addition to the flu. When these complications arise there are typically warning sides that should not be ignored. Medical help should be sought right away if a person has trouble breathing, severe vomiting, confusion, dizziness, and any pain in the abdomen or chest. In children, warning signs include fever with a rash, bluish skin color, trouble breathing, not being able to keep fluids down, and constant irritability. For infants, warning signs include having no tears when crying, being unable to eat, trouble breathing, and having few wet diapers.

The CDC does recommend the flu shot for anyone ages 6 months or older and to receive an annual vaccination. The risk is reduced by as much as 60% when vaccinated. There are different strains of the virus, and the shot seems to be most effective in the fight against influenza B and influenza A (H1N1). A doctor can test you for the flu within 10 to 15 minutes using one of the rapid influenza diagnostic tests (RIDTs). Upon diagnosis, antiviral drugs can be used to at least lessen the duration of the illness. In most cases just staying home and resting away from people is best. Medication can be used to help suppress fever.

When the flu hits, it’s time to isolate and wash your hands. You should stay home at least 24 hours after your final fever is gone to avoid spreading germs. The flu likes to make friends with all those you are in contact with so don’t let it become anymore popular than it is. Anyone who has had the flu doesn’t have anything nice to say about it at all. The fear or catching it makes vaccination a yearly task. Do what you can to reduce your risk and stay flu free again this year.