BLOG 541 CORN vs FLOUR TORTILLAS

BLOG CORN vs FLOUR TORTILLAS

The popularity of tortillas has surged in the United States as the anti-bread craze has spread. Tortillas are flatbreads that come in corn and flour types, with healthier varieties available. They originated among the Aztecs to the Mexican culture, who’s cuisine is well known for their delicious tortillas. What most people want to know (especially those not eating bread) is whether corn or flour tortillas are healthier?

CORN

Nixtamalization is that process that is used to make corn tortillas. The traditional method starts with the corn soaking then cooked in limewater. The kernels are then grounded to create dough. It is flattened and shaped into disks then baked into tortillas. Mass production uses a different process with a more industrialized technique using mill.

They’re considered a whole grain. This means corn tortillas are good for digestion and health.  One large corn tortilla (44 grams) has about 95 calories, 20 grams of carbohydrates, 3 grams of protein, and 2 grams of fat. This serving has 20 mg of sodium. They are also higher in fiber (3 grams per serving) and magnesium (32 mg per serving).

Corn tortillas are usually smaller, about 6 inches in diameter. This can be beneficial for portion control. However, some taco shops do a double layer for their servings.

FLOUR

These tortillas are made from ingredients that will help develop gluten. For some people gluten causes inflammation in the body.  There are some whole wheat options. Most processes, use wheat flour, lard, salt, and baking soda to make the dough to shape and bake tortillas. One large flour tortilla (45 grams) has about 140 calories, 22 grams of carbohydrates, 4 grams of protein, and 4 grams of fat. This serving has 330 mg of sodium. The lard is what makes flour tortillas higher in fat. Flour tortillas are higher in iron (2 mg per serving).

Flour tortillas are usually larger, about 8 to 10 inches in diameter. That is why they are more commonly used for burritos.

The bottom line is that corn tortillas are the winner when it comes to which type of tortilla is healthier for you. Store bought items require label reading. Not all tortillas are healthier than eating bread, so again, nutrition facts must be compared. Opt for corn when you can, stick to just one to two servings, and consider even asking for no tortilla if you’re being really mindful of your health. It’s hard to turn down delicious homemade tortillas. Tortillas please taste buds worldwide and can be used for many, many dishes.

BLOG 540 ALLERGIES

BLOG 540 ALLERGIES

The immune system can become hypersensitive to certain foreign substances. The immune system produces antibodies and when a person has allergies, the immune system makes antibodies that identify an allergen as harmful (even though it isn’t). Then when the person meets that allergen, the immune system creates a reaction that can inflame the skin, sinuses, or digestive system. There are so many types of allergies, it’s hard to think a person might not have at least one of them.

1.       Pollen allergies: More than 25 million Americans are allergic to grass, trees, or weeds.

2.       Winter allergies: During this time of year, mold and dust mites are more present because people increase their amount of time spent indoors.

3.       Dust mites: These are not visible, but they create a lot of trouble.

4.       Hay fever: A person is allergic to pollen grains which can either be a seasonal problem for someone or year-round.

5.       Dog allergy: Even though between 37-47% of Americans have a dog, many people are allergic.

6.       Cat allergy: These allergies are twice as common compared to dogs, and about 10% of Americans have a cat.

7.       Poison oak, poison ivy, and sumac: The sap of these plants can result in an itchy rash once exposed to the skin.

8.       Nickel allergy: Some people have a reaction to contact with this metal, such as wearing earrings made of nickel.

9.       Insect stings: Wasps, hornets, and yellow jackets can wreak havoc.

10.   Wheat allergy: This is hard because it is in so many different items.

11.   Egg allergy: This is more common in kids than adults.

12.   Milk allergy: Some people must avoid any type of food that contains milk.

13.   Fish allergy: A person may not be allergic to all types of fish, but it might be safer to avoid the other types if allergic to one.

14.   Casein allergy: This is a protein in milk. This protein is associated with whey products.

15.   Shellfish: This can cause a lot of problems for a person so if allergic to one, it is best to avoid all.

16.   Soy allergy: Soybeans should be avoided, so that means tofu and any of these products.

Sometimes a person must find out the hard way that they are allergic to an item. Sometimes it takes the process of elimination to figure out what is causing a reaction. Children are often tested to help avoid future problems and the use of an EpiPen. It isn’t always easy to avoid these triggers, but over time a person knows what they can and cannot tolerate and live life allergy suffering free.

BLOG 539 MACARONI & CHEESE

BLOG 539 MACARONI & CHEESE

One of many people’s favorite comfort foods and a dish served at many social occasions/holidays, is delicious macaroni and cheese. Unless you are lactose intolerant, most of us have had a homemade or out-of-a-box version of this noodle and cheese combination. It’s hard to deny the guilty pleasure of eating it. The mixture of cheese, pasta, butter, and sometimes cream goes well as a side dish or even as a meal itself. It’s quite an overdose on cheese be it the fresh or processed type. Obviously, this makes it high in calories, fat, and sodium.

One conservative serving, i.e. one cup, of macaroni and cheese has somewhere between 300 and 500 calories. Fat content can range from 5 to 40 grams in a cup, depending on how it is made. Sodium usually falls somewhere between 600 and 1,200 calories per serving. There are dairy-free and gluten free options to still be able to eat this dish.

If we wanted to make macaroni and cheese “healthier”, here’s what we can do…..

First and foremost, being mindful of serving size is critical. We could start by adding vegetables in place of some of the noodle portions. Broccoli, cauliflower, and peas go well in the dish. Adding pieces of lean protein can also cut back on noodle and cheese servings. Add slices of chicken and lean steak. Using just half the amount of cheese the recipe calls for and replacing the flavor with herbs and spices is a good adjustment. The preparation directions on the box don’t have to be precise and less milk and cheese can be used. Using unsweetened almond milk instead of regular milk is another calorie/fat reducing tip. Wheat pasta or chickpea pasta is another good swap. Xanthium gum can be used as a thickening agent instead of refined white flour helps is a good substitute. Olive oil can be used instead of butter. You could even get rid of pasta entirely and use broccoli/cauliflower florets instead.

We think fondly of macaroni and cheese, and it might have been one of the first things we could microwave or make on our own as a kid. We might have even only the macaroni and cheese that was meant to be a “side” at social events because we didn’t like the main dish. Macaroni and cheese are one of those that are too good to be healthy for your foods. We can always improve our choices, only eat less healthy options on occasion, and make our own food so that we can are in control of all ingredients. Food, when viewed from a nutritional perspective sure does challenge our tastebuds versus our waistline. Mac and cheese makes it easy to please any crowd. It’s low cost, can be made in large quantities, and is not difficult to serve/store. Try a healthier version next time and see if you can take the healthy macaroni and cheese challenge.

BLOG 538 LUPUS

BLOG 538 LUPUS

Chronic fatigue, joint pain, and sometimes rash, are symptoms associated with the autoimmune disorder called lupus. The immune system has started to attack its very own tissues, which leads to inflammation, pain, and swelling. The immune system is supposed to take care of the body, but that is not the case with lupus. The Lupus Foundation of America reported that 1.5 million Americans suffer from this condition. Of these people, nearly 90% are women, and 1 in 250 people can develop lupus. Persons of African, Asian, and Native American decent are more at risk.

The primary symptoms of this condition are as follows:

1.       Prolonged fatigue

2.       Swollen joints (i.e. arthritis)

3.       Skin rash

4.       Achy joints (arthralgia)

5.       Hair loss

6.       Sensitivity to sun exposure

7.       Mouth or nose sores

8.       Skin rash

At first a person might complain of being extremely tired, losing weight, and an overwhelming feeling of fatigue. Arthritis is very common in people with lupus. This is marked by stiffness and pain in the joints. Skin problems are also common and some people develop a rash over the bridge of their nose and cheeks called a “butterfly” or molar rash. Skin becomes very sensitive, especially to sunlight. Discoid lupus is a type of lupus that only affects the skin. Hair loss and mouth sores occur too. Kidney problems occur in about 50% of people with this condition. People with lupus also have low red and blood cell counts. This causes fatigue and a person can easily bruise. Blood clots are also common.

The cause of lupus, as with other autoimmune conditions, remains unknown. Genetics may play a part and because females are more at risk, hormones may be a culprit. Lupus is usually diagnosed when testing comes back with abnormalities and the person is showing several signs of symptoms. An official diagnosis is when a person has at least 4 of the following 11 symptoms: photosensitivity, molar rash, discoid rash, kidney disorder, arthritis, oral ulcers, neurological disorders, blood disorder, inflammation, abnormal blood work, or an immunologic disorder. An antinuclear antibody test (ANA) can be performed on a blood sample, however a positive test is not completely indicative of lupus. If a person had a positive ANA test and 3 symptoms, then a better diagnosis is made.

Working with a rheumatologist is advisable when treating this condition. Steroid creams can be used for the rashes. The list of other medications includes Plaquenil, Rhematrex, Imuran, Cytoxan, Cellcept, Benlysta, and Rituxan. Rest, low intensity exercise, keeping sun exposure minimal, and avoiding smoking and alcohol, are proactive lifestyle changes to always keep in mind. Lupus can be manageable and getting to know the symptoms and triggers is an important measure to be proactive for your self-care.

 

 

BLOG 537 LENTILS

BLOG 537 LENTILS

Lentils have gained popularity as a non-meat protein option to meet dietary needs of vegetarians and vegans. They’re made up of 25% protein. The name comes from their “lens” shape. In stores they’re sold without the husk on them and are typically inexpensive. Cananda has the largest production of lentils and they’re a staple food in places like Morocco, Syria, Turkey, and Tunisia. Lentils don’t need to be soaked before being cooked (but should be rinsed) and they’re normally ready in less than 30 minutes. Some people prefer them crunchy while others like them on the softer side.

Incorporating lentils in your diet does have health benefits. In one cup of lentils there are 230 calories, about 40 carbohydrates, and 18 grams of protein. Plus, one cup contains 16 grams of fiber, potassium, magnesium, iron, and folate. There is also niacin, zinc, copper, and vitamin B6. All these qualities make lentils a great plant-based protein option.

There are a few types to pick from when you eat them. There are green lentils, brown (most popular), yellow and red, beluga (black color), and puy (peppery taste). Whichever type, one of the main reasons lentils are good for you is because they are packed with polyphenols. These are phytochemicals that decrease inflammation and are antioxidants. They can ward off cancerous cells and help lower blood sugar levels. They’re a heart healthy food because they can lower blood pressure.

Lentils can be controversial because of their high carbohydrate content and because they contain antinutrients. These impair absorption of other nutrients. Some of these antinutrients are phytic acid which can affect absorption of zinc, iron, and calcium. Trypsin can impair the breakdown of protein. Lectin can affect digestion. Tannins can affect iron absorption. Soaking and cooking lentils is said to reduce the impact of antinutrients, but again, being mindful of how much and how often you consume lentils is a good idea.

Overall, lentils are a good choice especially if you need protein and don’t eat meat. Plant based proteins can be hard to incorporate in your diet and eating whole foods versus protein supplements is the better option.  We need protein for muscle strength and mass, to boost metabolism, to help us feel fuller longer which can help with cravings, and for bone health. We can benefit from eating 15-30% of our calories from protein. Making sure we have enough is key, and lentils can help us meet the necessary amount.

BLOG 536 LOVE LANGUAGES

BLOG 536 LOVE LANGUAGES

Love is a feeling we get that can be related to emotions that make us excited, nervous, angry, upset, and/or passionate about something. How we give and receive love says a lot about our personality and character. The expression and acceptance of love affects our relationships. Understanding our love language helps us know and feel love as we desire. The five languages of love include acts of service, quality time, affirmation, physical touch, and receiving gifts. We can better speak from the heart if we can communicate our love language.

1.       Acts of service – These are things you can do for others and/or others can do for you to feel loved. These could be simple acts of doing the dishes or putting gas in the car. These are the “it’s the little things” that are noticed.

2.       Quality time – Some people need undivided attention. You or they want the other person’s focus. Quality is the factor that matters, not necessarily the quantity. This could be putting the cell phone aside and/or making eye contact.

3.       Affirmation - Some need to hear spoken words to feel love whether it be encouragement, text messages, praise, quotes, or appreciation. Pointing out something and acknowledgement are key.

4.       Physical touch – This could be holding hands, touching the persons arm, a little massage, and/or sex. It can be cuddling and being close.

5.       Receiving gifts – Some people appreciate the time and effort and thoughtfulness of gifts whether it be giving them or receiving them. Some people remember every little gift, and it isn’t always about the most expensive item. It’s knowing that the gift giver put their love into the gift.

Two people in a relationship don’t have to have the same love language, nor do we fall in love more with people who do have the same as ourselves. Some of us have never even thought about or identified our love language, but there are some questions we can ask ourselves to do so. To identify your love language, ask yourself these questions regarding how you feel in relationships. Do you feel more loved when your partner…..

1.       Run errands for you?

2.       Plans a trip for the two of you?

3.       Tells you I love you and says sweet things?

4.       Holds your hand when you walk places?

5.       Surprises you with a gift?

There are some perks to understanding love languages. By learning about other’s, you are being selfless. You are accepting someone else for what suits them best. You aren’t trying to convince someone that you love them when you know how to express it in the meaningful way they seek. You also grow as a person and in how you are a better half of a relationship when you learn about someone else, act accordingly, and go outside your comfort zone to do so. You could be nervous your gift isn’t enough to someone who finds love from receiving gifts. However, you grow, knowing that your gift is more than enough, and you can go buy it and give it without judgement. You can also become more intimate with the other person because you’re connected to them. You really get to know someone more than just surface level.

It’s important not to pressure someone to conform to love language or to try to convert them to the language you prefer. It’s good to recognize that your language and the other persons’ language may change, but the key is to communicate this and not expect the other part to automatically be aware of the change. Not all people are romantic and not all people believe in love being defined.

Healthy relationships thrive on putting into practice the love both parties need. Love almost requires a level of fulfillment, so it’s good to point out what fills your heart. It doesn’t have to be complex, rather, the languages are simple. What gets confusing is when you try to figure someone else out or think the other person should figure you out. Love feels amazing when we receive and give it so that the other person receives and feels it. It’s not to be taken for granted, so tools like putting love languages into play, can be successful acts from the heart that bond two people together.

BLOG 535 GARDENING

BLOG 535 GARDENING

Nature in the outdoors has many benefits to our minds, bodies, and souls. Gardening has become an increasingly popular activity due to the COVID-19 pandemic. Being kept from gatherings and finding a way to pass time made the concept of gardening a great option for many. Adults participated regularly, but it also became a popular learning activity for children. The process of planning, planting, and tending to a garden takes time, patience, and skill. From start to finish, seeing, smelling, and eating what has been planted, is rewarding and self-fulfilling.

Gardening is a healthy hobby for several reasons. Being outside boosts levels of vitamin D. Like the seeds being planted, we need sunshine to thrive. We need vitamin D to ward off dementia, depression, type 2 diabetes, and obesity. Of course, being weary of skin cancer is an important consideration. Sun protective measures sure be taken when being outside for any extended period of time. When enjoying vitamin D while gardening, mood can boost and anxiety or feelings of being sad/down can lower. The results of a nice garden improve the area. Places that were once neglected Seeing a nice environment can be mood boosting as well. The community has improved as well. Therefore, mental health can improve with gardening.

There can be a social component to gardening. Often groups and schools and families participate in gardening together to share the tasks and spend quality time together. The idea of teamwork is put into play. Positive relationships can develop, and friends can be made sharing a common interest. Expanding one’s social network can be a healthy way to feel belonging and the benefits of interpersonal relationships. Feeling connected to others improves confidence and self-esteem. It can also be empowering knowing that you are doing something good for the environment.

Being in the garden can be calming. Gardening is a way to reduce stress. It can help someone return to a positive state. For older people, it is a good way to keep cognitive function efficient. That act of gardening may not require memory, but the brain is working to get the activity done versus sedentary behavior. For children, they can learn the growing process and learn the importance of eating fresh fruits and vegetables, and even what spices can be used for. They learn that food doesn’t just appear in the store.

Gardening is a simple act that stimulates the mind and body to reap the benefits of nature. In a technology-filled world, getting away from screens and seeing real life and spending time in the real world, is what some people are missing out on more and more lately. Tending to a garden is a commitment of enjoyment and seeing what can become of once tiny seeds you planted in the ground. From flowers to tomatoes to trees, gardening is a great activity for people of all ages. 

BLOG 534 BLOOD CLOTS

BLOG 534 BLOOD CLOTS

Blood clots are a natural reaction our body performs to prevent too much blood loss when injury has occurred. They’re a clump of blood that that is almost solid and gel-like. The clots can occur in the lungs, heart, brain, arms, and/or legs. They can form without you even knowing it. Blood clots form in your veins and can dissolve on their own, but when they don’t, this could be a medical emergency. You cannot know if you have a blood clot without medical diagnosis.

Risk is higher for blood clots if you smoke, have cancer, are over age 65, are pregnant, are taking certain birth control pills, sit or lay for long periods of time such as being on bed rest or long flights, and having a family history of having blood clots.

There are symptoms associated with having a blood clot. They depend on the size and location of the clot. A blood clot in the heart is very serious. It is called coronary artery thrombosis. Fatty tissues in the heart’s artery form and this can cut off blood flow which can lead to a heart attack. The heart isn’t getting enough oxygen or the nutrients that are needed. Clots in the heart are less common but if they do occur you might get short of breath, feel chest pain, be sweating, feel nauseous, have a racing heart, feel lightheaded, and/or have pain in your neck, arm, back or even jaw. A blood clot in the brain is also very serious and can cause stroke. Oxygen won’t get to the brain (hypoxia) and brain tissue won’t survive. Symptoms can be slurred speech, paralysis, dizziness, confusion, vision problems, and seizures. These symptoms can come and go and even if they went away, you should get checked because it could have been a mini stroke called a transient ischemic attack.

A blood clot in the lungs is called a pulmonary embolism (PE). Symptoms can be chest pain, heart palpitations, coughing up blood, and feeling short of breath. A blood clot in the abdomen is a form of what is called, deep vein thrombosis (DVT). Symptoms can be bloody stools, pain in the abdomen, bloating, vomiting, and accumulation of fluid called ascites.  A blood clot in the arm or leg is also possible and can cause swelling, have a warm sensation, look reddish, and be painful/tender.

There are different types of clots. A venous clot, called a venous embolism, can build up over time. The most serious type is the DV. Symptoms would be swelling, tenderness, red color, and/or pain to the area. They can be caused by a broken bone, obesity, lack of movement, autoimmune disorders, genetic disorders, and certain medications.  An arterial clot, called an arterial embolism, occurs in an artery. The onset of symptoms will occur immediately and can be the area feeling cold, blisters on the skin in the area, shedding of the skin, paralysis in the area, and no pulse in the area. They’re caused by plaque made of fat and minerals that break off and then block blood flow.

Even though we might not always be aware we have a blood clot, it is important to have our regular physical exams and be proactive if/when warning signs occur. Blood clots are an example that movement is medicine, and we can help our blood flow by doing so. Keep a healthy body weight and eat a healthy diet and from there, the body is at least set up as best as possible to work efficiently. A healthy lifestyle always reaps benefits. We may not know until it’s too late in some cases, but don’t let preventable causes be the reason a blood clot happens.

BLOG 533 COLONOSCOPY

BLOG 533 COLONOSCOPY 

The dreaded colonoscopy that makes its way into life as we age. The colon is a key player in our digestive tract that helps remove stool and keep our fluids and electrolytes balanced. This examination of the large intestine (colon) and rectum is used to look for changes/alterations in the body that possibly have developed/evolved with age. These changes could be cancer related; therefore, the American Cancer Association (ACS) recommends having a colonoscopy beginning at age 45 and then every 10 years after.

There’s good reason to be proactive and have this screening done. The major reason is to check for colon cancer. Another major reason is to look at the intestines, especially if the person has been experiencing abdominal pain, diarrhea, and/or other digestion issues. If a person has had polyps, a colonoscopy can be useful for monitoring these and checking on changes. Polyps are a clump of cells that develop on the lining of the colon. They’re usually harmless but can turn into cancer.

The preparation for this procedure is what most people don’t look forward to. The preparation takes place the day before the exam and that means not eating sold foods, just having a liquid diet. A doctor will also recommend taking a laxative in large volume either as a pill or more commonly, in liquid form. Depending on what medications you take, you may also have to pause them the day/night before. When a colonoscopy is done, usually the person is put under sedation or anesthesia and/or given pain medication to help with discomfort. When the procedure is done, a colonoscope is put into the rectum and is long enough to reach the colon. The scope has a light, and the doctor can pump water, air, and carbon dioxide into the colon. This inflates the colon so the doctor can see into the area better. The scope also has a tiny video camera at the tip so the doctor can examine further. The doctor can also insert tools on the scope to take tissue for biopsy.

Overall, the exam takes about an hour. You do need a ride home after because of the sedation. Feeling bloated or having gas after is normal. Sometimes the first bowel movement after can have some traces of blood. The doctor will then review the results A negative result means the colonoscopy won’t need to be repeated for another 10 years unless otherwise advised. However, a positive result could mean the doctor found polyps or abnormal tissue. In more detail, if a doctor finds one or two polyps that are less than 0.4 inch (1 centimeter) in diameter, they might recommend a repeat. The doctor might recommend a colonoscopy sooner if more than two polyps are found, a very large polyp larger than 0.4-inch, differing structures/characteristics with the polyps that pose health risks, and most certainly if there are cancerous polyps.

Having a colonoscopy is a proactive approach to health. Being reactive can sometimes be too late. A day or two of discomfort is worth experiencing versus a cancer diagnosis. Ongoing digestive issues are disruptive to daily life. Getting older has its cons, but we can ease the process by being more aware and involved with what are bodies need from us.

BLOG 532 FOOD CRAVINGS

BLOG 532 FOOD CRAVINGS

Food is a constant factor in life we encounter every singe day, more than once per day. Its purpose is for the nutritional components we need for healthy bodily functions. However, cultural, environmental, and personal influences affect what food we eat. The stereotypical three meals per day, breakfast, lunch, and dinner, are not the same for everyone. Dealing with food is something we all do, but individuals vary in their relationship with food. Diets, portions, locations, availability, and mental state are contributing factors to what gets consumed. Cravings can also be a determining factor for the foods we eat. We have preferences and likes, but cravings surpass simple eating choices. The desire shifts from need to want with strong emotional pull. There is a psychology behind food cravings.

The urge to eat certain foods right away feels like a wave of hunger for that food has taken over. Cravings can pop up anytime, even if the person is full. The most common types of food people crave are those that are salty, sugary, fatty, or maybe a combination of these. Sometimes it can be said that someone is addicted to sugar or addicted to carbs. Foods can feel rewarding and stimulating the reward system of the brain. That feeling of pleasure can lead to the habit of wanting more and more of what are called “hyperpalatable” foods. These types of food release hormones including dopamine, insulin, leptin, ghrelin, and cortisol. The hormones released are related to stress, hunger, and metabolism.

The operation of appetite hormones when we normally eat is that appetite hormones glucagon-like peptide and cholecystokinin from the digestive tract and leptin from fat cells are released. These communicate feelings of fullness with the brain to stop eating. If the person has eaten in several hours, ghrelin is released from the stomach to signal hunger. The problem is that eating hyperpalatable foods too often can lead to interfering with how the brain processes these hormonal signals. Cravings may continue even when the person is full of food. Not getting enough sleep can also cause appetite hormonal imbalances. Women during their menstrual cycles can also imbalance hormones. Some medications can do this too such as antidepressants.

Another craving trigger can be advertisements. The media practically has its own department for snacks. Ads for chips, ice cream, crackers, and soda lure people in. The visual stimulates cravings. People fall victim and want instant gratification. In a world where everything is a touch to order away, it’s easy to access hyperpalatable foods quickly.

Avoiding cravings can be achieved mainly by eating healthily and often. A person’s relationship with food can be controlled by staying away from triggers, not buying hyperpalatable foods, partaking in other dopamine releasing activities that are healthy such as exercise, and of course keeping good mental health status. Hormones remain a complicated subject matter that individuals struggle with in many ways. There is not a one size fits all solution to them which means there isn’t a one size fits all solution to cravings. What remains controllable are our thoughts regarding food, so be self-aware and nourish your body with true self-care.

BLOG 530 ACUPUNCTURE

BLOG 530 ACUPUNCTURE 

The 1970s introduced the exotic and interesting field of acupuncture to the world of medicine. Yet, this needle practice has been around for thousands of years in Chinese medicine. I have me a number of clients who use this form of treatment for various reasons, but have never fully understood the pros and cons. The fitness learning fanatic in me had to do some research. 

The goal of acupuncture is to heal. This approach is very controversial in terms of scientific backing of its effectiveness. The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) through the body. The counter argument is that there is no scientific consensus to validate how energy can be directed. The good news is that it has worked for many regardless of convincing data. That debate may lie in Western medicine’s lack of acceptance of acupuncture. 

Acupuncture is used for several reasons. The benefits of acupuncture can extend to a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can alleviate pain syndromes that could be injury related or associated with chronic degenerative diseases such as rheumatoid arthritis. It can help in treating neurological problems like migraines or Parkinson’s disease. Acupuncture can be a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture. Gynecologic disorders and infertility have helped by acupuncture. It has also proved beneficial for reducing fatigue and addictions. This needle practice aims to promote overall well-being.

There aren’t many serious complications from using acupuncture. Bleeding and soreness could occur from the points of insertion and needle manipulation. I can say that I can certainly get a tattoo but have a fear of trying this out. Sometimes traditional methods aren’t getting the job done, so acupuncture can become an option to remedy the problem. We want to be at peak performance on our fitness journeys so do what is best for your body to accomplish this. After all, science doesn’t necessarily indicate you FEEL.

BLOG 529 PREBIOTICS vs PROBIOTICS

BLOG 529 PREBIOTICS vs PROBIOTICS

These two terms sound very similar and are often used interchangeably, but they are very different and have different roles for the digestive system. Gut health is extremely important so understanding the difference can help stomach issues and better movement of food through the system.

Prebiotics are non-digestible and is the fiber of foods that doesn’t get broken down. It can be found in foods such as bananas, the skin of apples, garlic, onions, beans, as well as many other items. This fiber enters the small intestine and is fermented once it reaches the colon. Fermentation helps to increase the good type of bacteria. By boosting total fiber intake, you also boost prebiotic fiber. Prebiotics can be thought of as the fertilizer for the gut. They’re not affected by heat, cold, time, or acid. The nourish the already existing good bacteria present in the gut. They can help treat obesity, bone loss, and digestive disorders. Prebiotics also increase the concentration of calcium and magnesium in the intestine. They can help lower cholesterol too.

Probiotics are live bacteria that increase the fermentation process in foods including kefir, miso, kimchi, and other types. They can be taken in pill forms as well. Many people have found the gastrointestinal benefits of taking probiotics. It is important to understand that probiotics when taken as a supplement are only affective when they are alive. They can easily be affected by heat or stomach acid. There are hundreds of types of probiotics. They have to compete with other bad bacteria in the gut. They have been found to be effective in treating irritable bowl disease, childhood diarrhea, and other bowl infections. Probiotics also help balance out the poor effects of antibiotics. They can also help enhance healthier skin. They can help with colon irritation after surgery.

Food is the best source of prebiotics and probiotics. However, in today’s processed high sugar food, obtaining enough fiber is not always up to par. It is recommended that we consume 25-38 grams of dietary fiber and 5 to 20 grams of prebiotic fiber daily. Both prebiotics and probiotics are most effective when taken or consumed regularly. This even means taking them at the same time of day. We need proper gut health to absorb nutrients, feel comfortable after eating, and of course to process the food that we have consumed. As much as we tend to enjoy food, an upset stomach can ruin any day and make daily activities difficult.

BLOG 528 OMEGA 3 FATTY ACIDS

BLOG 528 OMEGA 3 FATTY ACIDS

There does exist a good type of fat. Omega-3 fatty acids are found in fish these and come in two forms that we need which include EPA DHA (docosahexaenoic acid) and EPA (eiosapentaenoic acid). ALA (alphalinolenic acid) is the third type which can be found in plants, nuts, and seeds. It is always best to obtain this type of fat from real food versus supplements at a minimum of two to three times a week. The best sources of food that contain EPA and DHA include tuna, salmon, bluefish, herring, sardines, mackerel, anchovies, and trout. Good sources of ALA include flaxseed, canola, and soybean oil, as well as walnuts. Of these sources it is important to keep in mind that certain fish contains high levels of mercury, and that additional nuts and oils can add up to calories. There are of course supplements to use as an option, especially for people who don’t eat fish. It is always best to talk to a doctor first. Our body doesn’t produce this fatty acid, so we need to consume about 500 milligrams daily of EPA plus DHA. People with heart disease or heart failure should obtain twice this amount. Post heart attack, this fat has been shown to lower the risk of heart attacked related death by 30%.

Omega-3 can help the body in several ways. They can help with stiffness and joint pain which people with rheumatoid arthritis can benefit from. They also assist with anti-inflammatory medications to do their job. This fat has been known to help with depression. It also acts as an assist to anti-depressant medications to do their job. Omega-3 also helps lower blood fat, which is triglyceride levels. Additionally, it can help lower blood pressure, raise the good HDL cholesterol, and reduce the buildup of plaque in the arteries. In turn, this helps reduce the risk of heart disease. It helps with infant neurological development. Some studies have shown it helps reduce the symptoms of ADHD specifically for children, by improving their thinking, learning, and remembering. It is important for your eye health and is a major structural component. For anyone, this fat can help reduce the mental decline that comes with age as well as fight Alzheimer’s. disease. Omega-3 helps reduce the risk of macular degeneration.

Fat isn’t always bad, and Omega-3 is the type that we need. Our heart especially needs it. The funny part about taking supplements is that some people say the gel pills give them “fish burps”. So, say hello to good fat in your body by eating more foods that contain Omega 3 and say goodbye to fat types that raise red flags to your health. There are plenty of fish ready to help so pick your pleasure a few times per week.

BLOG 527 DIVERTICULOSIS

BLOG 527 DIVERTICULOSIS

The walls of the digestive tract play a very important role in our relationship with food. Diverticulosis is a condition that occurs when pockets form in the digestive tract. These pockets, called diverticula, mostly form in the colon (the lower part of the large intestine). The lining of the inner intestine pushes through the weak spots in the outer lining which leads to the pouches being created. The lining of the intestine doesn’t like to be pushed, and forms pouches in its defense. This causes the diverticula to become irritated and inflamed (diverticulitis). This condition is more common in people over 60, possibly due to this pouch effect showing more with age. Research links genetics as a culprit and this is more common in men than woman.

The problem is that these pouches cause stomach discomfort including bloating, diarrhea, cramping, and constipation. These symptoms combined with a colonoscopy or x ray can diagnose diverticulosis. After being able to see the pouches the doctor might run other tests such as a blood sample or ACT scan to look at the digestive tract. There is also a GI series of tests that can better look at the large intestine.

The colon (large intestine) is about 6 feet long. Its primary function is to eliminate waste material from food that was digested by the small intestine. The pouches cause problems and treatment is aimed to reduce their havoc. A doctor might first recommend eating a diet higher in fiber to help alleviate pain and gas. Today’s world of processed carbohydrates has caused many to be fiber deficient. A diet low in fiber can create hard stools that are difficult for the body to pass. Now the colon has to use added pressure (the pressure that causes the diverticula to form). Once these pouches form, they do not go away. Good sources of fiber include fruits and vegetables, legumes, beans, and whole grains. Possible foods to avoid include popcorn, poppy seeds, and sesame seeds. Probiotics can be useful in fighting off diverticulitis with their bacteria power.

There are not exactly any foods that must be avoided having this condition, but there are certain troublesome types to keep at minimum. These include foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). Examples of these foods include dairy, beans, brussels sprouts, onions, garlic, and fruits such as apples, plums, and pears.

Stomach discomfort that can be debilitating is very troublesome and frustrating. Talking to a gastroenterologist to find relief is very important. There can be help and hope to alleviate some of this pain and hopefully find a solution such as an antibiotic or fiber supplement to aid in your stomach woes.

 

BLOG 526 EMDR THERAPY

BLOG 526 EMDR THERAPY

Eye movement desensitization processing (EMDR) has become a widely used treatment for post-traumatic stress disorder (PTSD). The World Health Organization upholds EMDR as an effective, evidence-based treatment. Even celebrities like Sanda Bullock have advocated for the help EMDR has benefited to their lives. This form of therapy addresses unresolved memories that manifest trauma surfacing such as depression, anxiety, and/or PTSD. Patients in need of EMDR seem to revisit thoughts of trauma that bring upon these unwanted feelings. The memories feel “stuck” and unprocessed.

A therapist practicing EMDR will guide the patient through what is called bilateral brain activity. Side to side movement of the eyes is what stimulates this. The goal is to change the memory that is stuck/stored so that symptoms/emotions/feelings related to the memory will be eliminated. There are 8 phases designed to reach resolution with memory.

8 phases:

(1)    Obtaining patient’s history to plan treatment

(2)    Prepare and explain the treatment to the patient

(3)    Activate the patient’s memory for reprocessing

(4)    Focus on desensitizing memory

(5)    Use bilateral stimulation to reach the new desired way of thinking

(6)    Identify and work towards processing recurring physical disturbances related to the memory

(7)    Bring each treatment session to an ordered close

(8)    Reassess the patient and their relationship to the memories to ensure progress and meeting goals.

The therapist wants the patient to not feel as though they are in danger anymore and to feel that the trauma is over. The patient can now refer to the experience as something they survived. EMDR can be used to treat many forms of trauma related incidents to include abuse physically or mentally, accidents, bullying, neglect, loss, grief, combat experiences, or natural disasters. Trauma can be an isolated memory or the accumulation of different memories. Not everyone has the same symptoms of trauma such as nightmares or extremely intrusive thoughts and some patients have gone on with these symptoms for decades. Bilateral stimulation over time with repetition can help subside any of these feelings for many patients. Therapy can be difficult and hard to endure, but the result is feeling better quality of life to live each day at a time with a positive outlook and positivity.   

BLOG 525 CHILDREN ARE LESS ACTIVE

BLOG 525 CHILDREN ARE LESS ACTIVE

Kids today are less active than their parents were at their age. The decline in physical activity is a result of a multitude of factors. The consequence is that these kids become at higher risk for health problems both when they’re young and when they grow up. Research shows that children’s aerobic fitness has declined by 5% since 1975. As an example, this equates to children running a mile almost 90 seconds slower than in the past. The consequence of being less aerobically fit is the increased risk of heart attack and stroke. What is causing children to be less fit now-a-days?

Overall, children weigh more now. Less physical activity is a major correlation to this. Only 1/3 of children are getting the recommended amount of physical activity per day which is about one hour. In the 1970’s physical activity was integrated into daily life. More kids walked, biked, or took a skateboard to school compared to today. With the increase in household technology, parents are having to tell, even force, their kids to get off the couch and get some movement. The iPad, games, and streaming dominate whatever time outside of school kids have. While at school, kids are sitting too. The curriculum standards for physical activity have decreased in schools, allocating budgets to other courses. Physical activity has become an extracurricular course versus the once required class each year. Without being introduced to sprots and other activities that were part of P.E., kids might not even be aware of their existence. They miss the chance to explore what they might like and want to participate more in. The option to get involved or join a team won’t happen if never knowing about them.

Prior to the COVID-19 pandemic, physical activity levels were already low. The pandemic made it much worse. With this trend, the World Health Organization estimates that by 2030, the physical activity of kids will have dropped by another 15%. During the lockdown, daily activity was reduced by 17 minutes on average for children and the overall step count went down by 27%.  This is perpetuated by the fact that compared to 20 years ago, kids are spending two to three more hours per day on screens.

There is an app for everything now and a ride everywhere now. Kids don’t know a time when these options were not there, and movement was a must. When parents say they used to walk to school in the snow, well now school can just be online, and the walk is ten steps to the other room in the house to log on. The obesity epidemic among children is at an all-time high at nearly 20%. This will only increase with the trajectory of AI on its way doing practically all one can imagine they need done in life. The children of today are the athletes of the future, so one can only wonder what professional sports will come to and what the new “normal” ranges of weight will be for children and adults.

BLOG 524 GLYCEMIC INDEX

BLOG 524 GLYCEMIC INDEX

Managing blood sugar is critical for health, especially for people with diabetes. The glycemic index is a tool that brings awareness to what foods can increase blood sugar levels. The lower the food is on the GI (glycemic index), the less it will affect blood sugar levels. The GI index shows 3 categories:

1.      Low – 55 or less

2.      Medium – 56-69

3.      High – 70 above

In a general sense, most processed foods are rated high on the GI. They contain sugar and carbohydrates. Foods that are higher in protein, fiber, and fat are rated low. Meats, nuts, spices, and herbs are not rated by the GI.

Here is a list of popular foods:

Vegetables

• Carrots (boiled): 39
• Pumpkin (boiled): 74
• Potatoes (boiled): 78
• Plantains (boiled): 66
• Sweet potatoes (boiled): 63

Fruits

• Apples: 36
• Dates: 42
• Oranges: 43
• Banana: 51
• Mango: 51
• Strawberries: 41
• Blueberries: 53
• Pineapple: 59
• Watermelon: 76

Legumes

• Chickpeas: 28
• Lentils: 32
• Soybeans: 16
• Kidney beans: 24

Grains

• Barley: 28
• Quinoa: 53
• White rice: 73
• Whole wheat bread: 74
• White bread: 75
• Rolled oats: 55
• Couscous: 65
• Popcorn: 65
• Brown rice: 68

Sweeteners

• Table sugar: 65
• Fructose: 15
• Maple syrup: 54
• Honey: 61
• Coconut sugar: 54

Dairy products and dairy alternatives

• Ice cream: 51
• Rice milk: 86
• Soymilk: 34
• Skim milk: 37
• Whole milk: 39

Another factor to consider with the GI index is how food is prepared.  For example, frying foods increases the fat content which can lower the GI score. Baking can break down starches which can then raise the GI. Boiling can retain the starch and lower the GI. The riper fruits are, typically the higher GI is. The longer some foods like rice and pasta are cooked, the higher on the GI they can be because the starch becomes more digestible.

Food is fuel and nutrition is key for our bodies to perform efficiently for us. We get to choose what we put into our bodies, so the decision can include the glycemic index (especially if diabetic). Sometimes we only pay attention to what tastes good or what is easy to make or get. The health consequences will present themselves if these patterns of choice continue. Eating is a constant in our lives. The more educated and informed we can be, the better we can decide what goes in and what stays out.

BLOG 523 CIRRHOSIS

BLOG 523 CIRRHOSIS

Scarring of the liver is called cirrhosis and it can be caused by a few conditions. Whenever the liver is injured, it tries to repair itself. This could be from alcohol or an infection and to heal itself, the liver forms scar tissue. When conditions get worse and worse, the liver makes more and more scar tissue. All this scarring makes it difficult for the liver to perform its job. The damage can’t be reversed, but it can be prevented from the onset.  

Causes of liver cirrhosis can be viral hepatitis (B, C, and D), hemochromatosis (buildup of iron in the body), long-term alcohol abuse, autoimmune hepatitis, or non-alcoholic fatty liver disease. Other causes can be from certain medications, Alagille (genetic digestive disorder), cystic fibrosis, Wilson’s disease (cooper accumulates in the liver), or certain infections (syphilis or brucellosis). Higher risk factors include drinking too much alcohol ongoing, having a type of viral hepatitis, and/or obesity due to the possibility of having fatty liver disease and nonalcoholic steatohepatitis.

Unfortunately, symptoms don’t necessarily appear until the damage is severe. Possible side effects can consist of itchy skin, weight loss, nausea, jaundice (yellowing of the eyes and skin), spiderlike veins appearing on the skin, swelling in the feet and ankles, confusion, absence/loss of periods for women, and for men it can be loss of sex drive.

Depending on the severity, life expectancy with liver cirrhosis is anywhere between 2 to 12 years. This is because the liver is the second largest organ in the body, so it is vital for our health. There are two stages which are compensated cirrhosis and decompensated cirrhosis. With compensated cirrhosis, the person might not show symptoms for years. They may live 9 to 12 years with this condition. Decompensated cirrhosis is more serious because of the complications and symptoms. Life expectancy might be 2 years. Scoring for liver cirrhosis is done by the  Child-Turcotte-Pugh (CTP) scale. It is based on symptoms and then divided into classes: Class A (5-6 points), Class B (7 to 9 points), and Class C (10 to 15 points). The higher the score, the less life expectancy. Medical professionals then use the Model for End-Stage Liver Disease (MELD) to estimate life expectancy. It is a chart that combines measures of creatinine (kidney damaging), INR, and bilirubin. INR and bilirubin measure living functioning.

Following a healthy diet with exercise is always a preventative measure. Grapefruit, berries, fatty fish, olive oil, nuts, and beet juice are all healthy liver foods. Practicing safe sex, avoiding smoking and alcohol, and having regular physical exams are all important actions to take for not only your overall health, but to allow the liver to do what it needs to do for us. We need our liver for detoxifying, getting rid of red blood cells, storing bile, regulating blood levels, metabolizing proteins, and to make bile. Since cirrhosis is irreversible, do what you can control for your health and give your body the environment it needs to do that for you.

BLOG 522 INGROWN TOENAIL

BLOG 522 INGROWN TOENAIL

An ingrown toenail, also called onychocryptosis, is the result of the corner or the side of a nail growing into the toe’s flesh. The pressure of the nail is pushing against sensitive skin. The edge of the sharp nail breaks the skin. The most common area is on the big toe. This can happen because a person has cut their toenails too short, wearing shoes that are very tight and crowding the toes, or an injury to the toenail. The area becomes red, swells, and feels very painful. It is important to wear shoes that fit properly taking precaution before wearing shoes at all can become unbearable. Don’t pick at the nails and be sure to have quality pedicures done. Persons who have diabetes or poor circulation are at higher risk. Sometimes infection can take place. The feet are warm and sweat kept inside socks and closed spaces which makes a breeding ground for bacteria and fungi. Infection to the toe usually has puss on the area. Continuing to clean the area becomes necessary.

Soaking the foot in warm water for 20 minutes can help with an ingrown toenail. Soaking the toe and adding elevation can often do the trick. At home care and proactive self-care can help avoid the nails having to be either be removed, detached, or destroying part of the nail’s cells.  If an infection forms and is left untreated, the underlying bone can also become infected. Making sure to keep the toenails at a moderate length and not cutting them too short can help prevent this problem. We don’t always check our feet, but they need attention too. In fact, they carry our weight all day long, but we rarely look down and hide then in socks and shoes.

This condition is very unpleasant, and athletes can be prone to having them. The stopping and starting of the sports cause the toes to be cramped into the shoes. Poor foot hygiene also puts one at risk. People at higher risk already have toe deformities, bunions, or flat feet. It is common for an ingrown toenail to reoccur if left untreated. Also, if not addressed, the toenail can become deformed and the affected skin can become scarred.

We need our feet to transport us, so painful steps are nothing we want to experience. Even our toes need attention and we should not take for granted the joys of living pain free. Movement is natural medicine and an ingrown toenail can impede this. Don’t let any type of preventable pain take advantage or your well-being.

BLOG 521 BUTTER vs MARGARINE

BLOG 521 BUTTER vs MARGARINE

When it comes to your health, margarine comes out on top as the winner versus butter. The key reason is because margarine is made from vegetable oil while butter is made from animal fat. Because of this, margarine contains the good type of unsaturated fats (polyunsaturated and monounsaturated) that lower LDL cholesterol which is the bad type. Butter contains saturated fat. This is not to say that margarine does not contain trans fats, depending on which type you pick or purchase. The more solid the margarine, the more trans-fat it contains. This means that the stick type is not as healthy as the kind that comes in a tub or container. The reason we want to limit or eliminate trans-fat is because it can raise our blood cholesterol levels and the risk for heart disease. Eating this type of fat lowers the good HDL cholesterol. Label reading becomes important, particularly looking for margarine that contains less trans and saturated fats. Spreading it on thick will thicken the arteries and waistline.

The Breakdown

Butter is a popular spread and is used in many sauces, as well as for baking. It is a source of milk fat. Starting back in the 1970s, public health authorities realized that butter shouldn’t be used at free will. Butter isn’t all bad. It does contain vitamin K12 which is linked to bone health. Just like milk, the better forms of butter come from the type of cow it is derived from. Grass fed cows provide more nutrients than grain fed cows. One small square or serving of butter(5g) contains 36 calories, 4 grams of fat with 2.5 grams being saturated, 11mg of cholesterol, and no carbohydrates or protein. It is truly just a taste enhancing component of one’s diet. The problem is that just using 5g is a rare occurrence. Margarine is usually dished out of a tub, so one tablespoon is about 14 grams. This has about 100 calories and 11 grams of fat, with 1 gram being saturated, and zero grams of cholesterol.

Butter and margarine aren’t usually toppers for the best items on the menu. They’re spread on breads, melted on pastas, melted on pastries and treats, drenched on popcorn, globed on a white baked potato, and of course used in the baking process of many cookies and cakes. Oh yeah, and don’t forget we put them on top of pancakes. Therefore, the more one limits these sometimes foods, the better off they will be avoiding these heart damaging spreads. Vegetables aren’t meant to have butter on them. The little things add up to big health risks when we chose to opt for taste and flavor instead of remembering the big picture of our health.

Alternatives

There are healthy alternatives to consider when trying to substitute butter. Margarine is the better choice, however there are other healthy choices to give a try. Selecting one of these options still involves portion control and doesn’t make the less calories and less fat equate to as much as you want. Instead of spreading butter on toast or your bagel, try a fruit puree. Not only can you have a variety of flavors such as grape, strawberry, or apple, but you will also reap the benefits of antioxidants. Plenty of fat will be saved trying this option. Applesauce can be used instead of butter when baking and adds a sweet taste. Spreading hummus instead of butter on items is also a healthful choice. Roasted garlic is also another butter alternative. Garlic contains antioxidants, Vitamin C, as well as phosphorus. Different oils can also be used for cooking instead of using butter. Vegetable, olive, coconut, or flax seed are a few types. These also contain the good types of fat for the heart which include omega-3, omega-6, and omega-9.

There’s another twist to types of butter. One can either use salted or unsalted butter. Salted butter of course has more flavor, but also is higher in sodium. Most chefs prefer unsalted butter so that the taste of salt doesn’t affect their recipe. Unsalted butter also creates a better consistency when baking. Because unsalted butter would be the healthier choice, it therefore has a shorter shelf life because it is not packed with preservatives.

Keep your eating clean and simple. Adding butter and other condiments can truly derail your best intentions to eat healthy. Spices are great and even just letting yourself adjust to tasting food as is, is a great way to keep your food clean and your digestion system clean. Keep your butter knifes clean and keep them in the drawer. One small change at a time to your eating can add up to big measures of progress over time.

BLOG 520 GRAPES

BLOG 520 GRAPES

Grapes are sometimes called “nature’s candy” because they have a sweet/sour taste that so many people enjoy. They’re an easy, convenient, quick snack with nutritional value. They’re an ingredient/flavor for jellies, jams, wines, and juice. They also come in raisin form. They come in different varieties and colors including green, black, red, pink, and yellow. The list of benefits is quite long for grapes, making them a go-to fruit to munch on.

Grapes are high in antioxidants, particularly in their skin. We want antioxidants to help prevent chronic diseases. The antioxidants in grapes include resveratrol and quercetin which prevent cancer, heart disease, and high blood pressure. They also have anthocyanins which prevent both heart and brain disease. By fighting oxidative stress, antioxidants help us prevent poor health. Grapes have even more antioxidants to include beta carotene, vitamin C, lutein, and ellagic acid. A key antioxidant is resveratrol which acts as an anti-inflammatory and helps block the spread of cancer cells.

Another great grape benefit is their ability to protect against certain eye diseases. They help the retina function better. This is because of the antioxidant resveratrol that helps protect from UVA light and macular degeneration. The other antioxidants, lutein and zeaxanthin, are said to improve vision. Resveratrol is also beneficial for skin and hair. Many cosmetic products contain resveratrol because of its collagen producing ability and because it protects against UV rays. Resveratrol also protects hair follicles from environmental damage, and it helps with hair growth. Furthermore, resveratrol wards off the production of harmful bacteria including E coli. The list seems to go on and on with how great resveratrol is which is found in grapes.

An interesting part about grapes is that contrary to popular belief, they can actually lower blood sugar levels which protects from diabetes. Grapes do have 23 grams of sugar per 1 cup, so although that may seem high, they’re low on the glycemic index (GI). They have a range of 49-59 and generally under 55 on the GI is considered low. This means grapes don’t raise blood sugar quickly. Additionally, grapes decrease homeostatic model assessment of insulin resistance (HOMA-IR) which is a measure of insulin resistance.

Another great quality of grapes is that they may improve brain health, including memory. The compounds in grapes ward off inflammation which can reduce the risk for Alzheimer’s. Grapes have also been shown to boost mood. Because grapes have potassium, vitamins B, C, and K, and manganese, they can support bone health. Grapes are also known for reducing constipation because of their fiber. Grapes even have melatonin which helps improve sleep.

Having a hand full of grapes, drinking a cup of grape juice, or having a box of raisins, all have many perks for our health. Grapes often get a bad “sugar-filled” reputation, but a little more information reveals the many benefits “nature’s candy” contains. Grapes are candy that is good for you. Drinking wine might be another story. Have a few grapes and enjoy their sweet/sour benefits for your body.

BLOG 519 POPCORN

BLOG 519 POPCORN

The traditional snack we love to have while watching a movie, popcorn gets devoured by the handful. Popcorn gets both a bad and good reputation, being considered junk food as well as a healthy snack option. The truth lies in how the popcorn is made and what is added to it.

Popcorn is a corn kernel that when heated up, turns into fluffy, light, bites. When made the right way, it can be considered healthy. When made at the movie theatre or for commercial sale at the grocery stores, there’s typically plenty of salt, butter, and sugar added for flavor. Eating popcorn aligns with the concept of making your own food at home being the best option for health purposes and knowing what ingredients are used. That way, the nutritional benefits can be enjoyed which includes popcorn having protein, being high in fiber, as well as being low in fat and sugar, with zero cholesterol.

The best way to make popcorn to reap the health benefits and stick with a snack option that won’t harm your waistline, is to air-pop popcorn or make it on the stove. The kernel is a whole grain which means it is not processed prior to being cooked. Therefore, as a whole grain, popcorn does have plenty of fiber. One serving of popcorn (about 24 grams) contains 3.5 grams of fiber and our daily recommended amount of fiber to have is 25 grams per day. One serving also has 3 grams of protein, which isn’t a ton, but we can always benefit from protein adding up to our daily amount needed of at the very least, 50 grams per day. Plain Jane popcorn also has calcium, Vitamin A, Vitamin K, and potassium. One cup of popcorn also only has about 100 calories.

Usually when we buy popcorn, the bad qualities overshadow any nutritional benefit. This is when salt is added, bumping up sodium levels. Butter might be added and that bumps up the fat content. The bags of popcorn that go in the microwave usually have a good number of additives that are chemicals our bodies don’t recognize and must break down. It might taste good, but your digestive tract doesn’t think it’s good. Another dilemma with popcorn is that sticking to one serving and that tests your willpower, especially when you’re presented with an entire bucket of it at the movies or even having the whole bag in front of you. Sure, we can have the best of intentions, but when given the option to reach for another handful, well, you’ve been in that situation.

Popcorn is low calorie and does have its nutritional perks, but being satiated with just one serving can be hard. Keeping to the unsalted and no butter type Is also challenging. Most of us grew up warming up a bag in the microwave, devouring it at the movies, or having some kettle corn at the fair. To back track and decide to have it just plain and just one cup is possible, just not easy at first. Being healthy takes an effort but popcorn shows that we can still have the foods we enjoy, we just have to have them at their natural, pure form, and in the appropriate amount.

BLOG 518 CEREAL

 BLOG 518 CEREAL

What’s breakfast without cereal when you were a kid?? Super convenient and taste bud pleasing, but is cereal healthy?? Cereal does come from processed grains. How cereal is made is highly processed starting with processing the grains into flour, then adding sugar and water, undergoing high temperatures to shape the cereal, and then drying out the product into the final shapes. Nutrients are added, hence many of the labels stating fortified with vitamins and minerals. This crunchy food is typically enjoyed with milk or yogurt in puffed, flaked, or shredded form.

The major trouble that comes with cereal is the added sugar. Consumers are often misled by false claiming labels. You must read the nutrition facts, not the claims that say they can lower cholesterol or help fight diabetes. The next problem with cereal is that most people eat well over one serving at a time. Most cereals abide by ½ cup to 1 cup per serving with around 200 calories. However, a “bowl” of cereal is much more than this amount. Many cereals also contain refined grains, so it is important to find those that are whole grain so that more of the nutritional value is intact. To help, always look for cereals that contain at least 5 grams of fiber per serving. Another worry with cereal is that it can pack on the sodium. Therefore, between the added sugar and sodium, it’s no wonder we want to keep adding more and more to the bowl if there is milk left. Some cereals contain up to 500 mg per serving. When it comes to sugar, some cereal equates to eating cookies. Cereal also does not contain much protein at all, which means it doesn’t necessarily keep you satiated unless of course you eat a large quantity of it.

There are close to 6 million types of cereal. There are many crispy and crunchy brands. Cereals is quick and easy and of course has a longer shelf life than eggs and toast since it is a highly processed food. There are also hot cereals such as oatmeal and grits. All types of cereal either come in corn, wheat, or rice form. This ready to eat packaged option makes the morning routine much easier to manage. The worst types of cereals are those made for children, and they can contain up to 50% sugar. The packages only claim the good qualities, but it is important to read further into your selection. All the colors and shapes make cereal fun and attractive. Even in adulthood we can be nostalgic for a good bowl of cereal. For some, it’s a late-night snack too. Always read labels, always. Then make more informed choices because how you start your day can direct your energy, mood, and performance.

BLOG 517 ECZEMA

BLOG 517 ECZEMA 

Dry, itchy skin is often associated with the skin condition called eczema (atopic dermatitis). It is marked by being long lasting and flaring up from time to time. For people who have eczema, their irritated skin will look like a rash that might be swollen. Other symptoms include crusting skin, small bumps, thicker skin, dry/cracked skin, and/or raw skin. Eczema can start in early childhood and continue through adulthood, flaring up from time to time. It is not contagious.

There is a gene associated with skin that deals with protection. After all, our skin’s purpose is to protect all that is under it. Some people with eczema lack protective genes. The weak skin then doesn’t retain moisture as well, and this reduces the protection against bacteria and allergens that are irritants. They’re also more prone to other types of allergies. Other people have too much of the bacteria called Staphylococcus which affects the good bacteria in the skin. The barrier skin provides is then not as healthy or effective. Because the barrier is weak, the person becomes at higher risk for immune responses such as inflammation.

Taking care of the skin is very important and having a skin care routine helps. When a person has eczema there are preventative measures to take to avoid flare ups. Moisturizing the skin a minimum of twice per day is good practice to follow. Shea butter and lotions can help seal moisture in. Because soaps can be especially irritating to people with eczema, it is recommended to only use cleansers that are dye free, alcohol, and fragrance free. Applying after bathing is best. Bathing should be done every day. There are certain triggers that can be avoided as well. Stress, cold air, dry air, heat, sweat, pollen, mold, pet dander, dust mites, stress, and rough wool fabric, should be kept away as much as possible. All of these are self-care measures, but if ineffective there are other options.

A health care professional can prescribe medications such as antibiotics to ward off infection when flare ups strike. There are pills that can be taken regularly to keep flare ups away as much as possible. Prednisone is an example of this type of medication. There are injectable biologics options too. Dupilumab (Dupixent) is an example of these. There are ointments and creams that can be topically applied which are typically corticosteroid products. For more severe cases, wrapping the area with the products on using a wet gauze can help seal in the moisture. Light therapy is another option which incorporates UVA and/or UVB rays.

Itching and scratching is the worst habit to form. Children must be taught not to this. Anti-itch and anti-allergy medications can be taken to help against this irritation. Skin plays a huge protective role for us. In turn, we must protect it. We don’t always get drawn the best hand to deal with, but if eczema is part of life, then taking care of it the right way is critical. Quality of life depends upon this. We must live in our own skin, so keeping the home comfortable just feels better.