BLOG 283 ASTHMA

BLOG 283 ASTHMA

Coughing. Wheezing. Tight chest. Shortness of breath. These are the common symptoms of the air restriction condition called asthma. When the bronchial tubes become inflamed, the airway tightens and can fill with mucus. People experience different symptoms at different times and can go a long period without “attacks”. Some people only have asthma during exercise, others only when they have a cold, and others when their allergies are heightened. Triggers can include dust mites, cigarette smoke, molds, pollen, animal dander, and pollen. Asthma is common in people who have low levels of vitamins C, E, and omega 3 fatty acids. Extreme emotional states can also bring upon asthma.

Asthma attacks vary in severity. During a mild attack, the airway will open up and alleviate normally within a few minutes or up to an hour. A serious attack may require immediate emergency medical attention. An attack becomes especially dangerous when the lips start to turn blue and speech is difficult. Prevention of an attack is key as one starts to learn their body’s warning signs. Early warning signs include feeling short of breath, losing your breath quickly, coughing bouts (usually at night), mood changes, feeling more tired than normal, allergy symptoms such as a runny nose or sneezing, or when a peak flow meter reads low lung function (less than 50%).

Asthma affects up to 12% of children which makes it the leading chronic illness for young people. This number seems to be on the rise (the causes are unknown).

There are treatments for short and long-term relief. Most people with asthma can use an inhaler which serves as an anti-inflammatory. This is a type of steroid to reduce swelling and the build-up of mucus. Bronchodilators can help relax the muscles around the airway. Most people take these in the inhaler right before exercise. This can help reduce the likelihood of exercise-induced asthma. However, this is not to be used daily. Some people have difficulty using inhalers, such as children. For these people an asthma nebulizer can be used. This is a machine with a mouthpiece or that has a mask which can help the medicine be better inhaled.

The exact cause of asthma is unknown. The exact cure for asthma is also unknown. Learning what triggers an attack can be a learning process for someone. However, asthma should not deter someone from being physically active. Exercise indoors if air quality is poor. Always bring your inhaler. Don’t let your emotions get the best of you. Uncontrolled crying can impede breathing. Be sure to stop activity when you feel short of breath abnormally (not just from increasing your heart rate). Ask your doctor to help test you to discover what sets off your airways obstruction. When it comes to your health, inhale positivity and exhale negativity. Don’t let any obstruction get in the way of your progress.

BLOG 282 FAT BURNERS

BLOG 282 FAT BURNERS

Getting rid of unwanted fat on the body is a well sought-after desire many people want to make happen. The search for the quick fix or most effective approach has created an entire market for products and supplements. Over the counter fat burning supplements have become readily available and widely used. Claims to shred fat and quickly lure in anyone vulnerable. Some of these products even claim that fat will be burned even without changing diet and exercise patterns. Changing your metabolism effortless seems too good to be true and it is no secret that these fat burning products may be harmful to your health.

The FDA does not test every fat burner found on the shelf. Because of this, not all labels are truthful in their disclosure of ingredients. In 2015, the Food and Drug Administration found over 20 fat burners that had very dangerous, unmentioned ingredients in them. Some contained laxatives and even anti-depressant medication. Any type of supplement becomes processed by the liver, therefore taking fat burners causes a risk to your liver health. For example, one fat burner caused an outbreak in 2014 of nearly 100 cases of hepatitis (inflammation of the liver), which was later removed from the market. Of these 100 people, 47 were hospitalized, while 3 required a liver transplant. Some fat burners also contain what is called “bitter orange” which can cause heart rate elevation and high blood pressure. The National Institutes of Health have linked bitter orange to heart attack and stroke in seemingly healthy people.

The truth is that there is no way to truly know if a fat burner can raise a person’s metabolism. Everyone’s body has a different biochemistry. There are some ingredients in these products such as 2,4-dinitrophenol (DNP) that have been shown to raise metabolism, but there is no way of knowing to what extent. However, this same ingredient has been found to cause overheating leading to excessive sweating and rapid heartbeat. These products also contain an excessive amount of caffeine which can cause jitteriness, insomnia, anxiety, and heart palpitations.

At this point, there just isn’t enough evidence to ensure the safety and use of fat burners. Most have not been tested in clinical trials. Whatever a person decides, weight loss at a healthy rate is about 1-3 pounds per week. The use of fat burners may or may not propel this fat loss, and the risks can overshadow the possibility that the product may or may not work. Fat can be burned through proper diet and exercise, but having the patience and persistence to do this can be troublesome for many.

BLOG 281 ROTISSERIE CHICKEN

 BLOG 281 ROTISSERIE CHICKEN

Buying an already cooked, flavorful chicken from the store makes dinner easy. The ability to grab it and go and skip cooking time seems like a healthy choice versus stopping for fast food or ordering take out. Rotisserie chicken does provide the feeling of a homecooked meal when you add some sides. It is budget friendly and usually a crowd pleasure. If a dish calls for chicken as an ingredient in something like a salad or pasta, the pre-made chicken makes this an easy add on. Is rotisserie chicken too good to be true?

The nutritional breakdown of rotisserie chicken varies based on preparation and whether the meat is dark or white. If the thigh is eaten with the skin, one 3oz serving contains around 300 calories, 30 grams of protein, 0 carbohydrates, and 20 grams of fat. There are also about 450 mg of sodium and 170 mg of cholesterol. If the skin is taken off, calorie count becomes closer to 260 and total fat drops to about 15 grams. If the chicken breast is eaten with the skin, one 3oz serving has about 235 calories,35 grams of protein, 10 grams of fat, 445 mg of sodium, and 120 grams of cholesterol. If the chicken breast skin is taken off, calorie count becomes about 195, 38 grams of protein, 5 grams of fat, 440 mg of sodium, and 115 mg of cholesterol.

Chicken is a lean source of protein. We need protein for muscle functioning and hormone regulation. It also keeps us feeling fuller for longer periods of time. The white and dark meat have zinc, copper, selenium, phosphorus, and B vitamins. Dark meat has double the amount of iron compared to white meat.

In general, it is best to remove the skin. It is full of saturated fat. This can raise bad (LDL) cholesterol and increase the risk for heart disease. Sodium content can be a big difference among rotisserie chickens. Some are soaked in a salt solution before cooking. Others might just rub salt on the skin. On the plus side, chicken skin does contain a good amount of collagen which is good for skin and connective tissue.

Rotisserie chicken is a healthier option among “pre-made” foods to buy. They can be used for so many purposes and even just picked right off the bone and eaten as a snack. Lean protein is part of a healthy diet, and rotisserie can be *lower calorie. Whenever food isn’t prepared by ourselves, we don’t know exactly how it is made and every detail of ingredients. Read labels and ask questions if there is a deli or butcher available who likely prepared them. Cook for yourself when you can, and if not, options like rotisserie chicken can be a good substitute in between.

BLOG 280 FOOD ALLERGIES

BLOG 280 FOOD ALLERGIES

Some foods can trigger uncomfortable and health risk immune responses for people who consume them. Lately, we hear about peanuts and dairy being common foods people are allergic to. According to the Food Allergy Research and Education (FARE), 33 million people have food allergies and 1 in 13 children have them too. The FDA has concluded that there are specifically 9 foods that are responsible for 90% of these food allergies.

When the immune system reacts to a food it does not like, it is on the defense against a food protein the system feels threatened by. The immune system will then create antibodies to put up a fight. Food allergies come in 2 types. Immunoglobulin E (IgE) mediated are the most common type. When unwanted food enters, gE antibodies release chemicals to put up a fight. For example, histamine can be released which can cause anaphylaxis. The other type of food allergy is called Non-IgE mediated. Something like heartburn or eczema might happen as an immune response.

Some signs of an allergic reaction to a food could be dizziness, hives, stomach pain, vomiting, difficulty breathing, diarrhea, low blood pressure, and/or feeling faint. The most severe reaction is anaphylaxis. Symptoms of anaphylaxis can include difficulty swallowing, lips, tongue, and/or skin becoming blue or swollen (such as the throat), very fast breathing, sudden rash, and/or fainting/unconsciousness.

The 9 most common foods people are allergic to are the following:

1.      Shellfish – The body does not like the proteins called tropomyosin, arginine kinase, and parvalbumin that are found in the crustacean and mollusk types of fish. Examples of shellfish include shrimp, scallops, squid, lobster, prawns, and crayfish.

2.      Fish – This is different from shellfish because the proteins are not the same. About 40% of people allergic to fish don’t present this effect until adulthood.

3.      Wheat – This allergy is more common in children, but most do outgrow is by the age of 10. The body doesn’t like one of the many types of proteins in wheat. Gluten is the most common protein people are allergic to which is associated with celiac disease.  

4.      Soy – This is from the protein in soybeans. Soy milk and soy sauce are common culprits.

5.      Sesame – in 2023, all foods that have any type of sesame must be labeled. Many Asian food and sauces have sesame.

6.      Peanuts – In the U.S., 6.1 million people are allergic to peanuts. For people under age 18, it is the most common allergy. About 20% of children outgrow the allergy by their teenage years.

7.      Tree nuts – There are several types of tree nuts, and it is recommended that if you are allergic to one, you shouldn’t have any of them at all. Examples of tree nuts include cashews, walnuts, macadamia nuts, pistachios, Brazil nuts, almonds, walnuts, and pine nuts. Many oils and butters have these. Generally, tree nut allergies are lifelong.

8.      Eggs – For children, eggs are the second most common type of allergy. About 68% fo children do outgrow this by age 10. Some people can be allergic to just the yoke or just the egg white. More people are allergic to the egg white part. Some people don’t have problems with eggs if they are baked goods or other recipes possibly because the heat preparation has altered the allergen.

9.      Cow’s milk – About 2-3% of toddlers are allergic to cow’s milk and about 90% of them will outgrow this be age 3. Many foods must be avoided like ice cream, yogurt, cream, margarine, butter, and cheese.

Although these 9 are the most common, there are reported 170 types of foods people can be allergic to. Blood tests, skin prick test, elimination diet, and the patch test, are examples of diagnosis. Eating whole food and preparing your own food helps you to know what exactly you are eating. Be in control of your ingredients. Unfortunately, food allergies are usually discovered after this fact, so some reaction occurred. Being aware of what other family members have been allergic to could be a proactive measure, but there is no guarantee. Some diets just can’t have some food, so the restriction just comes forced.

BLOG 279 HOT FLASHES

BLOG 279 HOT FLASHES

For many women, menopause feels like riding a rollercoaster, with bodily temperatures soaring high and twisting and turning moods. Hot flashes bring up sudden waves of intense heat that can strike at the most inconvenient moments. A calm afternoon can turn into turn into a personal sauna. But what exactly causes hot flashes?

Hot flashes are incredibly common with about 75% to 85% of women experiencing them during menopause. They usually begin in perimenopause (the years leading up to menopause) and can continue for several years afterward. Hot flashes typically start in the late 40s and can last anywhere from a few months to even a decade. Some women have 4 to 5 hot flashes per day. Some report up to 20 daily. Some women have mild or warm flashes that last seconds. Some suffer intense heat and sweat for several minutes. Night sweats occur at night can disrupt sleep. Factors like race, body weight, smoking, and mental health can influence how often and how intensely women experience hot flashes.

Lack of estrogen is the main culprit behind hot flashes. As women approach menopause, estrogen levels begin to drop. Estrogen influences reproductive health, and it regulates the hypothalamus which is the body’s thermostat. The hypothalamus detects body temperature and signals your body to react accordingly. When estrogen levels fall, the hypothalamus gets a little confused. It might mistakenly think you're overheating. The body then goes into cooling mode. Blood vessels dilate (causing skin to flush) and sweat glands activate, resulting in hot flash.

Hot flashes can be caused by other factors. Stress stimulates cortisol levels that can intensify temperature regulation issues. Diet is influential. Spicy foods, caffeine, and alcohol are known to trigger hot flashes. Lifestyle choices such as smoking and lack of exercise may worsen symptoms. Certain medications or thyroid issues can mimic or ramp up hot flashes.

There are treatment methods. Hormone replacement therapy (HRT) is an option. Non-hormonal medications like antidepressants or blood pressure drugs can be used. Lifestyle tweaks such as stress reduction, cooling techniques, and avoiding known triggers. Natural remedies like black cohosh, soy isoflavones, and acupuncture have helped some alleviate the heat.

Navigating menopause isn’t always easy but understanding what’s happening in your body makes the experience a little less of a mystery and more empowering. If your hot flashes are interfering with your quality of life, don't hesitate to speak with a healthcare provider. Relief is out there.

BLOG 278 CHICKEN WINGS

BLOG 278 CHICKEN WINGS

As an appetizer, meal, party platter, or snack, chicken wings are a popular dish meat lovers enjoy. Chicken can be a lean, healthy protein source. However, does that mean chicken wings are healthy too? There is some debate.

The preparation of chicken wings is what generally doesn’t support the healthy side to eating them. Most are fried and smothered in sauces. The usual serving of chicken wings or a platter of them is 6 to 8 wings. To eat them all would add up to about 900 calories, 50 grams of fat, and 2 carbohydrates. Not all wings grilled or baked would be less fat. Preparation method reduces calorie count. Fat can be trimmed off some of the meat too. On the plus side, a medium chicken wing has about 9 grams of protein. Chicken is a complete protein source with all 9 essential amino acids. It also has B12 and Niacin.

The sauces for wings can contain oil and lots of sodium. Having the sauces served on the side of the wings can help offset having as much sauce overall. Dipping can be helpful or harmful depending on your dipping habits. Using lemon juice or vinegar for sauces/dips can be healthy alternatives. Sweet sauces tend to have more brown sugar, honey, and maple syrup which add to calories. Using more spices and herbs for sauces/dips can help lower calorie count. Popular options are garlic, cumin, chili powder, and paprika.

Many people tend to overeat when it comes to chicken wings. Chicken wings are not “filling” when eaten alone, so eating more to feel full often happens or eating more food in addition to chicken wings can happen.

Contamination is a concern with chicken wings. They are often cooked at lower temperatures which can increase the risk of foodborne illnesses. Cross contamination with their preparation between cutting boards and utensils should be watched.

There are even vegan options for wings. These might be made from cauliflower, eggplant, or chickpea. Again, preparation type and sauces/dips impact the nutritional profile of the wings. There is gluten free and soy free options.

Chicken wings vary in their healthy profile, just as they vary by so many flavors and types. There are ways to still enjoy chicken wings in a healthier manner. Chicken wings aren’t the healthiest part of chicken, but that doesn’t mean they can’t be part of your eating habits from time to time.

BLOG 277 FOOD NOISE

BLOG 277 FOOD NOISE

"Food noise" refers to the mental distraction of constantly thinking about food. This could be anything from obsessively planning your next meal, to feeling anxious about food choices, to simply having ongoing cravings or thoughts about eating. This can occur even when you're not physically hungry. These thoughts can become overwhelming, especially in a culture that often places an intense focus on food.

One of the most common contributions to constant food thoughts is diet culture. In many societies, there's a message that we need to eat "better," lose weight, or follow the latest food trends. This constant messaging can create an unhealthy focus on food, where people are preoccupied with what they can or can’t eat.

When you're constantly thinking about food in terms of restriction or control, it can lead to heightened awareness of every food choice you make. This can manifest as mental food noise, where you're always concerned about what you should or shouldn't be eating.

For some, food becomes more than just fuel. It becomes a source of emotional comfort. Stress, anxiety, and other emotional challenges can lead people to think about food more often to cope. This could be in the form of thinking about comfort foods, planning meals as a distraction, or engaging in "food fantasy" where thoughts of eating provide a temporary sense of relief.

Over time, the brain can start to associate food with comfort, making it harder to stop thinking about it. The more you turn to food for emotional support, the more likely it is that food thoughts will dominate your mind, even when you're not physically hungry.

Sometimes, the brain’s focus on food comes from actual physical hunger or cravings. If you haven’t eaten in a while, your body may trigger thoughts about food. Cravings for specific types of food (like sweets or carbs) can create a strong mental obsession, leading to continuous thoughts about those foods.

These cravings are often spiked by hormonal signals in the body that influence appetite and desire. For example, the hormone ghrelin triggers hunger, while leptin signals fullness. When these signals aren’t in balance, it can create a cycle of thinking about food more than necessary.

If you're struggling with the mental noise of constantly thinking about food, there are several strategies that may help you regain some mental peace. Mindful eating is about paying full attention to the experience of eating, without distraction. It encourages you to be present with your food, focusing on its taste, texture, and smell. Another mindful took is when food thoughts arise, take a moment to acknowledge the thought without attaching any emotion to it. Redirect your attention to something else, like a task, a conversation, or a breathing exercise.

One way to reduce the mental noise of food is to establish a more structured eating routine. Regular mealtimes can help stabilize your hunger cues, making it easier to listen to your body and reduce the obsession with food. On the other hand, strict dieting can create an unhealthy preoccupation with food, especially when you're constantly thinking about what you "can't" have. Intuitive eating encourages listening to your body’s hunger and fullness cues without judgment. It may help you break free from the cycle of obsessive food thoughts. Sometimes, when our minds are consumed with food, it’s because we don’t have other things to focus on. Finding hobbies or activities that engage you fully can shift your focus away from food.

Food noise can be exhausting. By understanding why it happens and taking steps to address the underlying issues, you can regain control of your thoughts and bring more peace to your relationship with food. Quieting the food noise is possible and it's well worth the effort.