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.