BLOG 300 BONE BROTH

BLOG 300 BONE BROTH

Bone broth has been given extra attention by health minded people. Bones and connective tissues of animals are simmered with water to make this broth, which doesn’t necessarily sound appealing to drink. The most common animals the broth is made form include chicken, beef, pork, lamb, bison, fish, turkey, and venison. There isn’t an exact recipe or correct way to make bone both, but usually a large pot of water, vinegar, and the animal parts are simmered to taste. Vinegar is the key ingredient because it pulls all the nutrients out of the bones. Salt, pepper, garlic, parsley, and thyme are commonly used ingredients as well.

Why would anyone want to drink the broth of animal parts? Animal bones are filled with vitamins and minerals our body greatly benefits from. These include calcium and magnesium which strengthen our own bones. Animal bones also have zinc, iron, vitamin A and B, as well as collagen. Simmering the bone parts releases all these nutrients so that we can drink and absorb the benefits.

Another purpose of bone both is its ability to improve the digestive system. It can help reduce inflammation in the digestive track. The collagen in bone broth turns into gelatin which has an amino acid called glutamic acid. Once in the body it converts to glutamine which helps the functioning of the intestinal wall. This fights against leaky gut and other gastrointestinal diseases. Collagen also aids with joint health. The other amino acids in bone broth (glycine and arginine) help fight inflammation. Glycine has also been shown to help with sleep. Deeper sleep, less waking up, and falling asleep faster have all been found by those who drink bone broth near dinner/bedtime.

Bone broth is packed with benefits and has very little calories. It can help with weight management because it is high in protein and low in calories. It can be homemade, or store bought. Bone broth dates to pre-historic times when hunter-gatherers used the left-over body parts of the animals they killed for food. Today, the benefits remain and what might seem like the part of the animal you would normally throw away, you could save (or freeze) to make use of for a healthy drink.

BLOG 299 LACTOSE INTOLERANT

BLOG 299 LACTOSE INTOLERANT

When someone says, “I can’t have dairy”, we automatically assume they are lactose intolerant. For many, of use, we just think that means you are allergic to dairy and that is as far as our knowledge goes with this condition. “Lactose” actually means “sugar”. This type of sugar is specifically found in dairy products. Lactase is an enzyme that our body produces in the small intestine. However, when a person is lactase deficient, symptoms can arise once they eat dairy. Many people who have a low level of lactase are still fine eating dairy. For others who have true intolerance, symptoms can include gas, bloating, diarrhea, abdominal cramps, and sometimes vomiting.

When the body has an adequate amount of the lactase enzyme, it turns the lactose sugar into glucose and galactose. When there is a deficiency of the lactase enzyme, the food consumed moves to the colon instead of undergoing digestion and absorption. Then bacteria in the colon forms causing the symptoms of lactose intolerance.

There are a few risk factors. Asian, African, American Indian, and Hispanic people find this condition to be more common among their race. Premature babies are at risk because their small intestine may not have fully developed. Having any problems or disease associated with the small intestine raises the risk for someone.

There are three types of this condition:

1.       Primary: This is the most common type that develops in adulthood. Milk products become hard to digest and genetics are usually the key determinant.

2.       Secondary: This type occurs as the result of an injury, illness, or surgery that affected the small intestine. The small intestine has started to produce less lactase. This is the type of condition that is associated with celiac disease and Chron’s disease.

3.       Congenital or developmental: This would arise if the mother and father have both passed on the gene to their child. It is rare to be lactose intolerant during infancy.

A doctor can diagnose this condition by having a person perform the lactose intolerance test which involves drinking a liquid that monitors the body’s reaction to lactose. There is also the hydrogen breath test where a doctor has the person consume a high containing lactose beverage then measures the amount of hydrogen in the breath. If the body doesn’t like lactose, it will release those gases and hydrogen during this test. A stool sample can also be taken. Through trial and error, a person can determine if they need to completely avoid dairy, discover what items to particularly avoid and those that are safe foods, and can use lactose-free or reduced products. We have to eat to live but were not all given the same digestive tract for this process. Milk does a body good, but not when the body rejects its digestion.

BLOG 298 ACNE

BLOG 298 ACNE

Acne is a very common skin condition that has to do with hair follicles, oil, and dead skin cells. Acne likes to make itself visible through its presentation of pimples, oily skin, blackheads, whiteheads, and scarring. These symptoms are found on the face, chest, shoulders, and back. Almost everyone has had one of these acne types at some point in their life. The oil glands on the face clog the pores. Pores are where hair follicles are found. Large pores that are clogged create blackheads. These look like tiny black dots on the face. Small pores that are clogged create whiteheads which are the white colored bumps that surface and release puss when aggravated. Either type can develop into a pimple that is typically tender and swollen. Severe cases of acne form nodules that can even become infected.

Acne likes to claim its fame during puberty and last into a person’s 20’s. Adult acne is more common in women than men. The primary culprit of acne is hormones. Heredity also comes into play. Chocolate won’t cause acne as commonly believed. The increase in hormones during the teenage years produces more androgens which are the male sex hormones (including testosterone). Testosterone produces sebum which is the skin’s oil glands. Bacteria can also clog the hair follicle pores. It is the bacteria that makes the black and/or whitehead. It then makes sense that women on birth control or people using steroids are at higher risk for acne due to hormonal changes induced to the body.

For most people, acne makes them feel uncomfortable. Although mainly temporary, it can leave scarring. There are plenty of over-the-counter remedies such as facewashes and creams. When these approaches don’t work, a doctor might prescribe medication. Make up and cover creams can be an option. The most effective treatment is trying to prevent sebum production. Preventing bacteria growth is also important. Exfoliation can help unclog the pores. Cleansers can be used that have sulfur, and/or benzoyl peroxide, glycolic acid, salicylic acid. For many, soap and water alone can help prevent acne. For others, topical gels, alcohol, or acetone might need to be used to reduce oil on the skin. This will help treat how the skin grows and sheds. A doctor can prescribe antibiotics. Some of these medications do have possible side effects of dry skin, swelling, and sensitivity to sunlight.

No one likes the visibility of acne, and the teenage years can be troublesome when it comes to appearance. Hormones like to control us in so many ways. Keeping a clean face will always help. We just must remember to hold our heads up high even if a few bumps are on the surface. Fortunately, acne is only temporary. 

BLOG 297 DELI MEAT

BLOG 297 DELI MEAT

A nice heart cold cut, lunch meat, whichever type of deli meat you favor, reading the labels of these pre-packed proteins is very important. There are so many types of deli meats from bologna to turkey breast, making a selection available for every taste bud. However, this “meat”, really isn’t just meat, rather, it’s a concoction of different by-products filled with chemicals. The fat and sodium in excess increase the health risks increase for developing Type 2 diabetes and high blood pressure, while chances of heart attack and stroke also rise.

Processed meats contain plenty of preservatives, hence their shelf life in your refrigerator. These particular preservatives are nitrates or nitrites. These are a potential carcinogen. All of the added flavors, smoking, salting, and curing the meat, have been linked to cancer. The World Health Organization (WHO) considers processed meat, which is deli meat, to be a Group 1 carcinogen. Other additional ingredients include like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). Those don’t sound like they are meant to visit the digestive system.  It seems like a couple slices of bread with lettuce and tomato with whichever meat, would be a healthy lunch choice. So easy to make must mean too good to be true. Some meat labels say they have no artificial sweeteners or are uncured, but the label needs to say nitrates or nitrites free. We are easily lured by the words “natural” or “organic”, but further investigation needs to be done. Eating ingredients that we are unable to pronounce should probably be avoided. Bologna is basically a mix of sausage, pork, chemicals, and preservatives. In other words, avoid.

This doesn’t mean that you have to completely cut deli meat out of the picture. However, looking for low sodium options is important. One slice of typical deli meat can contain over 200 mg of sodium, and most sandwiches are layered with meat. It is interesting that the World Health Organization has found that eating just 50 grams of deli meat or any processed meat daily increases the risk for colorectal cancer by 18%. Anything packed and preserved has been transformed from its original taste for us to have easy access to and for manufactures to prey on our pursuit of convenience. Choosing a deli counter versus a packaged is also a better option. A person can also roast their own meat and slice it themselves. The more far removed you know where something has come from, the more you should remove it from your diet. In the end, hold the mayo and cheese, and tell the person crafting your sandwich that you will pass on the nitrates too.

BLOG 296 COTTAGE CHEESE

BLOG 296 COTTAGE CHEESE

Creamy, soft, white, and ripe……cottage cheese aims to please both taste buds and your health. Cottage cheese is fresh, not aged or ripened over time like other cheeses. It is made from curds from pasteurized cow’s milk, which can be or combine regular milk, non-fat, or reduced fat types. Therefore, cottage cheese comes in different varieties, so buyers might prefer or need one type versus the other depending on how the cheese will be used (e.g., eaten raw or in a recipe). Cottage cheese is quite versatile offering different curd sizes (small, medium, large), sodium-free, lactose-free, whipped, and/or creamed.

When it comes to nutrition, the various types have various nutrients. As an example, the nutrition information for one-half cup of low-fat cottage cheese is 81 calories, 1 gram of fat, 14 grams of protein, and 3 carbohydrates. For Daily Value (DV), it contains 29% for B12, 5% calcium, 20% sodium, 4% folate, 19% selenium, 5% for B6, 5% for zinc and copper, and 13% for phosphorus.

Protein wins when it comes to cottage cheese. Because of the high amount of protein cottage cheese contains (70% of its calorie content), cottage cheese helps with fitness nutrition. Combined with resistance training, it can help with muscle building. A trick bodybuilders use is to eat cottage cheese right before bed because it contains a type of protein called casein. This type of protein is absorbed slowly and 80% of the protein in cottage cheese is casein. Casein can help with muscle synthesis without impeding the breakdown of fats. High protein foods can also help with weight loss because of the feeling fuller effect. Cottage cheese is high in protein and low in calories so it a great weight loss aimed food to incorporate.

The downside of cottage cheese is the amount of sodium it contains. Choosing low sodium or reduced sodium is recommended. For frequent cottage cheese eaters, this is important to avoid raising blood pressure.

Other than just eating cottage cheese on its own, it is versatile in many recipes. It can be an ingredient used to make pancakes or waffles, in smoothies, spread on toast, with granola, to make dips, as a substitute for mayonnaise, with scrambled eggs, baked in goods life muffins and dinner rolls, in lasagna, as a sour cream substitute, or simply with fruit.

Cottage cheese can even be made at home. The process of curding involves adding vinegar and acidic substances like lime to warm milk. With more acidity, the protein starts to break apart in the milk. Casein and whey begin to separate. Now the curd forms and can be cooked allowing more moisture to set in. Then it can be washed to rid of any acidity and then drained to get rid of the rest of the moisture. Some people like to add cream and salt to taste.

Cheese is a well-liked food by many. Dairy is certainly a staple of many diets. Nearly all kids drank milk for healthy bones growing up. Cottage cheese certainly has its benefits for those who aren’t lactose intolerant. It has as different texture than other types of cheese, but that’s what makes it especially good.  Food that tastes good and is good for you is hard to pass up.

BLOG 295 TOFU

BLOG 295 TOFU

Tofu is a popular soy product that originates from China. It is made by condensing soy milk and pressing it into blocks (very similar to how cheese is made). To keep in this solid block-form, nigari is used which is a type of salt that comes from seawater. One of the more recent debates regarding soy is that soybeans are mostly grown in the U.S. Their production is widely from the use of GMO’s. The effects of genetically modified crops on health are still in need of long-term research. Tofu is a protein choice among those who practice a vegan/vegetarian diet.

Eating tofu can be part of a healthy diet because it is full of nutrients and is low in calories. About 100 grams or 3.5 ounces of tofu has about 145 calories, 17 grams of protein and 3 grams of carbohydrates. It does have 9 grams of fat in this serving. There are also other nutrients including calcium (53% of daily value), manganese (51% of daily value), iron, vitamin A, and magnesium, all in it.

Another great quality of tofu is that it contains isoflavones. These play a role in the activation of estrogen. Isoflavones act as phytoestrogens, so they act like the role estrogen plays in the body, but they don’t stimulate menstruation or mark inflammation. This is a topic of controversy revolving around the increased risk of cancer for women, especially those who are postmenopausal. However, the European Food Safety Authority (EFSA) has determined that isoflavones don’t increase the risk for thyroid, breast, or uterine cancer. Other research says that women who eat more soy are less likely to die of cancer if they were diagnosed. They also may be less likely to have re-occurrence of cancer. One study has even said women who eat soy are up to 32% less likely to have breast cancer. There are great benefits of isoflavones tofu which include few menopause symptoms, possibly reducing the risk of depression during pregnancy, improving bone strength, and even improving brain function such as memory and attention.

Tofu can also lower the risk of heart disease because eating it can lower cholesterol. It can lower the bad cholesterol (LDL) by 3-4%. Soy may also help lower blood pressure which can help ward off diabetes.

A possible downfall about tofu is that it does contain antinutrients. These are food compounds that impede upon absorption of other nutrients in foods. Tofu has Trypsin inhibitors which can block protein absorption and some people complain of indigestion when they consume this. It also has phytates which can reduce absorption of iron, zinc, and calcium.

Tofu can be part of a healthy, balanced diet to meet nutritional needs. The pros and cons of eating soy remain, but eating a variety of foods is always recommended. Tofu is a main component of many people’s plant-based diets. It absorbs many flavors and can be served in a variety of forms. The texture and taste variety make tofu attractive and easy to cook with. Our body benefits from what we put in it, so choose wisely and nutritionally as much as you can.

BLOG 294 BLOOD CLOTS

BLOG 292 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 go 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 blood clots, 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 293 VERTIGO

 BLOG 293 VERTIGO

Vertigo is an off balanced sensation that makes a person feel like they are spinning and dizzy. There are a number of reasons one might experience this. It is most commonly associated with inner ear problems because the inner ear sends signals to the brain about movement. Other causes include Meniere’s disease, which is the buildup of fluid that causes pressure in the ear. Meniere’s can also cause ringing in the ears as well as hearing loss. Another cause of vertigo is associated with BPPV (benign paroxysmal positional vertigo) which is when tiny calcium particles clump up in the canals. An infection called vestibular neuritis or labyrinthitis can cause inflammation in the inner ear. Other causes include migraines, stroke, tumors, medications, or head or neck injuries.

Vertigo can be triggered by changing the position of the head that causes a spinning, swaying, or unbalanced sensation. This can lead to headaches, vomiting, ringing in the ears, or hearing loss.

For many people, vertigo will go away on its own. The brain has the ability to adapt to the triggers. However, some more direct treatment is needed. Vestibular rehabilitation includes physical therapy that strengthens the vestibular system. The vestibular system is responsible for sending signals to the brain for movement in accordance with gravity. Part of this treatment is training the brain to adapt to vertigo symptoms. Medications that can treat nausea and motion sickness can be used as well for vertigo purposes. If the inner ear is swollen, antibiotics can be used or steroids that can help reduce inflammation. Water pills can also help get rid of fluids in the ear, especially if the cause is Meniere’s disease. Surgery can be performed if there is a tumor, neck, or brain injury. Canal repositioning maneuvers can be done to help move the calcium out of the ear canals to be absorbed by the body (this is used to treat BPPV).

Feeling woozy and disoriented can disrupt daily living activities. Vertigo can last for hours or even days. Children try to create the sensation by spinning in circles for this temporary dizziness. Even little movements can heighten the feeling of vertigo. Turning over in bed can increase the uneasy feeling. It is important that a doctor clarify if symptoms are vertigo or if they are more from feelings of faintness or lightheadedness. A patient might be asked to perform coordination tests. They might be asked to walk to look for balance problems or be asked to slide one heel up the other heel again looking for balance. Health care professionals can work with the patient to reduce symptoms. One shouldn’t feel like they just got off a roller coaster in their day-to-day life. Vertigo can really cause distress, but help is available and should be sought after.

BLOG 292 ACAI

BLOG 292 ACAI

Acai berries have become popular with the spread of acai bowls and smoothies available. This dark purple berry comes from Brazil and is considered a “superfruit”. Technically, they’re not a berry because they have a pit like an apricot, so they are from the drupe family. Most times, acai berries are mashed into a purple looking paste and consumed this way. They have a very short shelf life, so we typically can buy them frozen, in pressured juice form, or as a powder.

The nutritional makeup of acai berries is unique compared to other fruits. In 100 grams, there are 70 calories, 4 carbohydrates, 2 grams of sugar, 2 grams of fiber. However, acai berries are a little bit higher in fat compared to other fruits, having 5 grams of fat in 100 grams. They are a good source of antioxidants because they contain anthocyanins. Their deep purple color comes from this, and anthocyanins can be found in other black and purple foods like black beans and blueberries. Anthocyanins have also been found to improve good cholesterol (HDL). Antioxidants are important to repair cellular damage caused by free radicals. Acai berries knock out the park with antioxidants. To measure antioxidant amount in foods, the Oxygen Radical Absorbance Capacity (ORAC) score is used. Acai berries have a very high score of 15,405 compared to other fruits such as blueberries which have a score of 4,669. That’s almost three times higher.

The brain also benefits from eating acai berries because of their high antioxidant levels. Since antioxidants help fight the inflammation and oxidation of brain cells, memory and learning can be positively impacted. Acai helps with the “housekeeping” of the brain called autophagy. This is the process of cleaning out cells that are toxic and not working. As a result, new healthy cells can form.

Besides being a bit higher in fat, the effects of acai sound very promising. However, it’s important to read labels and watch for added sugars when eating acai. The bowls and smoothies can be loaded with other high sugar and carbohydrate containing foods, leaving a false perception of eating “healthy”. We can mislead but the terms “all-natural” and “organic” because they don’t equate to sugar free, fat free, and calorie free. Acai can be one of those healthy foods that are good for you, but not a daily fruit to consume in high amounts.

BLOG 291 JET LAG

BLOG 291 JET LAG

We’ve all been there: you land in a dream destination like Paris or Tokyo, but while the city is waking up for coffee, your brain is convinced it’s 3:00 AM. That "out of body" feeling isn't just travel exhaustion. It is a recognized temporary sleep disorder known scientifically as desynchronosis. Jet lag occurs when your body’s internal circadian rhythm remains synced to your original time zone even when your physical self is thousands of miles away. This throws your internal clock completely out of power.

The primary cause of this disruption is the sudden shift in light exposure. Your brain contains a region called the suprachiasmatic nucleus that relies on light signals from your eyes to dictate when you eat, sleep, and release hormones. When you cross multiple time zones, the sun rises and sets at times your brain doesn't expect. This confuses the production of melatonin. The direction of your travel matters significantly. Flying East is generally much harder on the body than flying West because it is biologically more difficult for the brain to advance its clock than to delay it.

Research suggests that it typically takes one full day of recovery for every single time zone crossed. Because of the difficulty of advancing the internal clock, traveling East can take 50% longer to recover from than traveling West. Between 60% and 90% travelers report experiencing symptoms. Beyond the personal struggle, sleep deprivation and jet lag contribute to billions of dollars in lost productivity within the global economy.

While many view jet lag as a minor problem, but it carries real physiological risks. Beyond simple fatigue, it can cause significant cognitive impairment, leading to reduced alertness, poor memory, and slow reaction times. It also frequently leads to digestive distress, sometimes called gastrointestinal jet lag. Sleep deprivation can weaken your immune system and lead to intense mood swings.

You can outsmart jet lag with a few habits. You can start by pre-adjusting your schedule three days before departure. Move your bedtime one hour closer to your destination's time each night. Once you land, eating an "anchor meal" at the local time can help reset your internal food clock, even if you aren't hungry yet. Seek out bright morning light if you traveled East and late afternoon sun if you traveled West. To keep symptoms from worsening, stay hydrated and avoid the temptation to nap. If you land in the morning, power through until at least 8:00 PM local time to hit the reset button for your brain.

BLOG 290 DUCT TAPE

BLOG 290 DUCT TAPE

Duct tape is the savior of DIY disasters, the superhero of home repairs, and the punchline of countless MacGyver jokes. But how did this sticky miracle worker become the go-to fix-it-all solution?

Believe it or not, duct tape began its journey on the battlefield. During World War II, the U.S. military needed a waterproof, durable tape to seal ammunition cases. In 1942, Johnson & Johnson’s Permacel division developed a fabric-based tape coated in rubber adhesive. Soldiers loved it because it could be ripped by hand, was tough, and kept moisture out. The nickname "duck tape" came to be because of its water-resistant qualities. The word “duck” probably came from the material it was made from cotton duck fabric.

After the war, the tape found its way into the American household. HVAC technicians discovered its usefulness in sealing ductwork, and the name slowly shifted from “duck” to “duct.” Ironically, modern duct tape isn’t great for actual ducts.

Duct tape has so many uses. It has been used for broken car bumpers, ripped upholsteries, cracked phone cases. It can be a quick fix for slip ups with wallets, prom dresses, sculptures, even entire hammocks can be crafted from duct tape. Campers and well-prepared type people pack it for first-aid, tent patching, and even splint-making. NASA has used duct tape on Apollo missions and in the International Space Station

Now a days duct tape comes in every color and pattern. There are glow-in-the-dark versions and heavy-duty types that can lift over 300 pounds.

From the trenches of war to outer space, duct tape is a testament to innovation. We can adapt almost anything when we have it around. It’s funny how oddly satisfying the triumph of sticking things together can be. Whether you’re sealing a vent or putting your car bumper back on, duct tape is always ready to roll.

 

BLOG 289 BURPING

BLOG 289 BURPING

When you eat, food enters the mouth, is swallowed, then travels down the esophagus and into the stomach. Upon arrival, the digestive system uses bacteria, acid, enzymes, and chemicals to help pull nutrients from food to be used for energy. Sometimes as you swallow, you might take in additional air. This can also happen when you have drinks with bubbles such as soda. This air is like a gas in the body and comes back out of the body through the esophagus and then…. BURP. The burp only occurs if the air or gas traveled all the way down the esophagus. Most times it doesn’t make it that far for everyone, but when it does the body wants to release this discomfort.

 Air also likes to make its way into your mouth when you chew gum, eat too quickly, talk while eating, suck on hard candies, or smoke. Drinks like caffeine or alcohol that cause heartburn can also cause burping. High sugar and fiber foods can also cause belching. Some of these include beans, lentils, cauliflower, bananas, raisons, broccoli, and whole wheat bread. Certain medications have side effects that cause burping. Some of these include laxatives, acarbose which is a type 2 diabetes medication, and pain medications like aspirin. One is more prone to burping if they have stomach ulcers, GERD gastroesophogial reflux disease, lactose intolerance, or are unable to absorb fructose or sorbitol.

If belching becomes excessive, seeking treatment from a doctor may be necessary. Most times it is not serious. If you are having stomach discomfort and want to burp to help alleviate this, try laying on your side with your knees to your chest. Be aware when you are eating to quickly, chatting too much while eating, and don’t chew gum or drink beverages that trigger belching for you. Try to sit down and eat slowly.

Burping in public is often times associated with bad manners. Sometimes the sound and small can be very unattractive. It is a natural process, but a behavior that has a bad rap if trying to impress someone. The volume of your burp can be controlled, and you can excuse yourself or turn your head away from your company. It boils down to what you feel is socially acceptable, but always remember your surroundings, the time, and the place, because burping in front of your boss probably isn’t looked upon highly. Burping in private is the better alternative. Sometimes it just happens, so excuse yourself and move on. Keep the air for breathing, not for your stomach to release its gas.

BLOG 288 CORTISOL

BLOG 288 CORTISOL

Stress comes in many forms, and it is practically miraculous to live a completely stress-free life. The adrenal glands, which should ring a bell with the term “adrenaline”, release cortisol when stress arises. Therefore, cortisol is known as the “stress hormone”. Situations bring upon this flight-or-flight response usually last for a short period of time. However, ongoing stress with the ongoing release of cortisol, runs the risk of cortisol levels being too high. Higher levels of cortisol are associated with health issues. These can include diseases and for many, weight gain.

Feeling stress can come and go and vary in intensity. Sensitivity to stress and stress management are not a one-size-fits-all experience. What triggers stress for one person versus another has far too many variables. No matter what the case, high cortisol levels for long periods of time are not good. High cortisol is associated with weight gain. Many people can attest to “stress eating” because cortisol does spike appetite. High cortisol signals metabolism to store more fat. The immune system also becomes suppressed with high cortisol. Fighting off even the common cold becomes harder for the body to defend. Fatigue is also an effect of cortisol being too high. Even though energy is lacking, sleeping becomes impaired due to the hormonal imbalance. Chronic diseases such as high blood pressure, type 2 diabetes, heart disease, and osteoporosis, all increase in risk when cortisol levels remain high. There is also a small risk for Cushing syndrome and Addisons disease to develop.

Practicing stress management is important and a behavior that can be challenging to adhere to. Finding what can help can be trial and error and be an ever-changing process. Some good tips can be to incorporate healthy lifestyle choices. These include having good relationships, getting enough sleep, good nutrition, performing exercise, and finding enjoyable activities. For some, these could be taking care of a pet or gardening or reading. Ther are many options. Seeking help with stress management via medical help or spiritual help can be options. Time management, home environment, work environment, and budgeting are factors to try to keep in a positive, balanced, and self-serving place. People, places, and things are always present, and these may not be controllable. Response and reaction are controllable pieces.

Life presents stress and cortisol does get released. Being proactive about keeping cortisol levels at bay and suppressed as much as possible will improve quality of life. When stress strikes, do what you can to settle it quickly. In most cases, the stress response isn’t the problem solver or solution that will help. Cortisol isn’t the body’s friend so keep this hormone away and as far away as possible as much as you can.

BLOG 287 ANEMIA

BLOG 287 ANEMIA 

When the blood lacks healthy red blood cells or hemoglobin, anemia can develop. We need hemoglobin to bind oxygen. When a person has too few red blood cells or hemoglobin is abnormal, then the cells in the body do not get enough oxygen. Anemia is the most common blood condition in the U.S., affecting nearly 5.6% of the population. This condition is marked by fatigue because the organs are not getting the oxygen they need to function properly. Persons more susceptible are women, children, and people with chronic conditions. Infants can be affected from the time of birth is based down genetically. Women during pregnancy are more susceptible due to increased blood supply demands. Older adults are also risk because of medical conditions and poor diet.

There are actually different types of anemia, reaching nearly 400 kinds. The most common type is iron deficiency anemia which is very treatable. Iron supplements and diet modifications can be made. The three main groups of anemia are categorized according to causality. These include anemia caused by blood loss, anemia caused by destruction of red blood cells, and anemia caused by lack of or faulty red blood cells. Blood loss can be caused by gastrointestinal issues, anti-inflammatory drugs, and menstruation. Having low or faulty red blood cells can result from a lack of vitamins or mineral, sickle cell anemia, or bone marrow or stem problems. Sickle cells anemia occurs when the crescent shape of the red blood cells, which is a genetic condition, break down so quickly that the red blood cells cannot deliver the oxygen to organs. It is common among African Americans and Hispanics. When a person is deficient in vitamin B12 and folate, the body is not able to make red blood cells.

Symptoms of anemia depending on causality. The most common symptoms include weakness, fatigue, shortness of breath, headache, and cold hands and feet. The role of red blood cells has become disrupted in the body. Red blood cells contain hemoglobin, which give them their color. Hemoglobin is what allows red blood cells to carry oxygen to the lungs and to all parts of the body and to also carry carbon dioxide from other parts of the body to the lungs to be exhaled.

The recipe the body needs to make red blood cells includes iron, folate, vitamin B12, and then other nutrients from one’s diet. The best food sources include animal products (red meat having more), white beans, cooked oysters, lentils, spinach, organ meats like liver, fortified cereals, sardines, tofu, and soybeans. Vitamin C helps with iron absorption so often it is recommended when taking an iron supplement and/or trying to benefit from the iron in the food you are consuming.

 Anemia should not be left untreated. It can result in rapid or irregular heartbeat, inability to complete daily tasks due to extreme fatigue, and complications with pregnancy. Healthy blood is needed for a healthy body, so be sure to seek help is your energy is zapped and you can’t seem to figure out why.

BLOG 286 MOSQUITO BITES

BLOG 286 MOSQUITO BITES

Summertime brings those pesky, itchy, pink colored bumps to our skin. Mosquito bites are the result of the mouthpart of the insect puncturing our skin and feeding on our blood…. Yuck!!!! For most of us, they bother for just a couple days then go away. However, certain people have worse reactions (especially children) which can include swelling and soreness to the area. In children, this is called skeeter syndrome. We all get them, some more than others, so let’s explore these common “bites” further.

The trouble is that mosquito bites can carry parasites and viruses. Some parts of the world are greatly affected by the West Nile virus that these bugs. Other illnesses included yellow fever and malaria. A person’s inflammatory response can include fever, hives, and swollen lymph nodes. Typically, one should see if a doctor if after a bite a person develops a fever, headache, or has body aches.

Did you know that the only mosquitos that bite us are female?? Males do not have the blood sucking mouth part. Females need the protein from our blood to produce eggs. The “ladybug” fills herself with our blood and then spits it back into our skin which causes the itchy bump. They are drawn to the scent of our skin, sweat, and our exhaled carbon dioxide.

We should avoid areas that are mosquito-filled and wear repellent when exposed. The strongest repellent is DEET. Wearing long sleeves and light colors is recommended. Mosquitos like standing water. Simple tricks at home can be changing bird bath water, unclogging roof gutters, getting rid of old tires sitting around, and emptying any flowerpots or outdoor items that collect water.

Some funny but effective at home tricks to relieve the itch include toothpaste, oatmeal, honey, baking soda, basil, vinegar, onion, and garlic. So basically, strong spices.

A few summers ago, I was getting bad reactions to the bites, with major swelling and redness to the areas. I’m an itcher so that didn’t help. However, infection can only worsen if you break the skin of the bite and have it exposed. The itching sensation doesn’t go away when we scratch, it only prolongs the scratching cycle. But that is some serous mental toughness to just let the bite be haha. I’m “bugging” out. I sort of equate mosquito bites to flea bites on our pets. They can be miserable. So, this summer, I know I make you sweaty and mosquito tasty, but be sure to shower right after workouts, drink your water so it isn’t idle, and wear long sleeves and pants when you go for your walks and runs at reasonably climate friendly times.

BLOG 285 RIGHT HANDED vs LEFT HANDED PEOPLE

BLOG 285 RIGHT HANDED vs LEFT HANDED PEOPLE

From the moment we learn how to use our hands, one side seems to feel more comfortable than the other. Shortly thereafter, we determine which will be our dominant hand that we use throughout life. How does this choice come to be, especially when nearly 85-90% of people are “right-handed”?

Historically, being left-handed has been the minority. Using scissors, knives, and desks were not accommodated for those who didn’t fit the norm.  Discrimination and stigmatism against “lefties have gone away. However, right is still associated with “correct” and left comes from the Latin interpretations of “sinister”.

DNA doesn’t determine which hand we are destined to use. From an evolutionary standpoint, if being left-handed was a disadvantage, it would have phased out and disappeared. From a combat perspective, to fight and defend yourself as a lefty is an advantage because most people are used to fighting against righties. Today this can also hold true for sports like fencing and other one-on-one sports.

We know which hand we favor by different life skills.  We know by the strength and ability when we write, throw a ball, use a fork, and/or when you reach for something. These motor skills don’t require us to pause and think which hand do I use? We just know. Even when we clap our hands, we place our dominant hand on top without even thinking about it. Typically, by the time we are almost 1 year old, we have the dominant hand established.

More research is needed to determine the exact reason we have a dominant hand and how this is determined. Brain development and/or environment can be influential, but this is yet to be validated. Some children might mimic their parent’s and use the hand their mom/dad uses. By school age, if a hand has not been established, typically the education system will guide the child and help them learn which hand will work best for them. It’s a skill to be ambidextrous and a rare ability that could be advantageous especially in the world of sports. We even wave hello and goodbye with our dominant hand.

BLOG 284 EYEBROWS & EYELASHES

BLOG 284 EYEBROWS & EYELASHES

We pluck them, trim them, shape them, and curl them. Eyebrows and eyelashes might seem all for aesthetics and we can get a little vain with their appearances. The reason we have both of them is to protect the eyes. As humans, we rely on sight more than any other sense, which means we want a strong defense when it comes to anything that could harm our vision.

Eyebrows

Eyebrows keep sweat and unwanted liquid, like rain, out of the eyes. They’re able to deflect debris and keep out water from blurring vision. They also shield our eyes from the sun. We might lose other body hair with age, but eyebrows tend to remain. Another role of the eyebrows is their ability to communicate via facial expressions. It’s like drawing a picture. Depending on how those lines above the eyes are drawn, the eyebrows can express anger, surprise, and an array of emotions. Eyebrows exaggerate our expressions.

Eyelashes

Eyelashes are also protective. One might think of eyelashes being like whiskers. If something touches our eyelashes, we blink so that none of the debris or substance will enter the eyes. If we didn’t have eyelashes, our reflex to blink would take much longer. We don’t always see what is coming our way.

Many people chose to alter their eyebrows and eyelashes for cosmetic reasons. This is fine but be careful of any mascara products or dyes you might use that can have toxins. Some people use these products to make their eyebrows and lashes longer and thicker.

There are certain health conditions that can cause someone to lose their eyebrows and/or eyelashes. Alopecia is a condition in which a person experiences patchy hair loss. Trichotillomania is a condition that occurs when someone has the compulsion to pull out their hair. Having an underactive thyroid can cause the eyebrows to become too thin. Lupus can cause the eyebrows to fall out. Therefore, sometimes eyebrows and eyelashes can be used as indications to be weary of our health and to seek medical attention. Thin, thick, long, or short, eyebrows and eyelashes serve a purpose, so protect them and they will protect you.

Sales are high for products that help grow thicker, fuller eyebrows and eyelashes. For this, there are actually natural remedies you can do at home versus spending money on expensive trial and errors products. Some you may already be doing for your skin but can now apply to these hairs. Natural remedies you can do at home include using coconut oil, tea tree oil, saw palmetto, lavender oil, and olive oil. It is also important not to over groom these hairs, such as over plucking your eyebrows. Sometimes overdoing it with makeup can hinder hair growth as well. Avoiding stress is always good and this theory aligns with the saying, “I’m so stressed, I’m losing my hair”. Well, eyebrows and eyelashes are hairs too.

Our face is our first impression and the most noticeable part of ourselves. With today’s technology, our face is on camera and in pictures now more than ever. Naturally taking self-care measures is not only part of good hygiene, but it can be a boost to our confidence, our self-efficacy, and even make us smile a little bigger because we feel good about the face we see in the mirror.

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.