Foods that Help Boost Satiety

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Maintaining a healthy weight is a struggle for many people because they let themselves get to the point to where they’re starving and just go on a junk food binge because it’s the only thing they feel will satisfy them. Starving yourself is never a good idea and can actually cause you to gain weight as opposed to losing weight. If you’re looking to maintain your weight or even lose weight it is vital that you eat foods that will keep you full. Satiety-boosting foods are rich in fiber, monounsaturated fats, and protein. Such foods take longer to digest thus making you feel full for a longer period of time. Eating satiety-boosting foods can prevent a junk food binge and will keep you feeling full for a while. Processed and sugary foods may make you feel full for a little bit, and then extremely hungry later which can cause overeating. The following are some examples of satiety-boosting foods:

  • Oatmeal: Contains β-glucan which is type of soluble fiber that promotes feeling full because the body takes longer to digest fiber. The soluble fiber creates a gel in your stomach which slows down digestion. Studies show that people who eat oatmeal for breakfast ate 31% less calories than those who ate processed cereal
  • Avocado: Is high in monounsaturated fat which not only increases satiety, but is also great for cardiovascular health. Eating one-half if  an avocado with a meal may reduce hunger by 40%
  • Almonds: Are high in fiber, protein, and monounsaturated fats, a triple threat. Eating almonds do not cause weight gain because they reduce the calorie intake on your next meal/snack. Eating 1 ½ ounces of almonds a day can decrease hunger
  • Greek Yogurt: Is high in casein protein that helps slow down digestion keeping you full longer. Eating a high protein greek yogurt snack in the afternoon promotes satiety and reduces calorie intake at dinner. You should opt for plain greek yogurt to avoid added sugars

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Dietary Changes that Can Help your Thyroid

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The thyroid gland performs one of the most important roles in the body:

  • produce hormones that regulate the metabolic rate,
  • assist with heart and digestive functions,
  • development of the brain, and
  • maintenance of your bones.

Women tend to have hormone imbalances while pregnant and during menopause which makes them more susceptible than men to have a thyroid condition. The thyroid gland is often mismanaged which can lead to a lot of health issues, so it is important that the thyroid is working correctly.  One of the things you can do to help your thyroid is make dietary changes which can increase your overall wellness and the health of your thyroid gland.

The thyroid gland requires certain minerals and vitamins to function properly and since everyone’s different, the best way to find out what your body needs is to get a thyroid panel blood test. The thyroid panel is offered on our website healthonelabs.com for $49.95 and will help you determine your levels and if they are within the proper reference ranges. The following are nutrients you should be getting to help with your thyroid:

  • Iodine: It is a crucial element required for thyroid hormone production, if your lab results say that your thyroxine(T4) and Triiodothyronine(T3) levels are low you should seek to include more iodine-rich foods. Some iodine-rich foods are sea vegetables(kelp), cranberries, organic strawberries, and organic potatoes. Iodine blood test is offered on our website for $49.95
  • Selenium: This element contains enzymes that protect the thyroid gland when you are under a lot of stress. Selenium helps to control hormone synthesis converting T4 into T3. The proteins and enzymes from Selenium also helps to manage metabolism in the body and preserve the right amount of thyroid hormones in the blood and organs. Foods that are high in selenium are halibut, yellowfin tuna, sardines, and chicken. Selenium blood test is offered on our website for $99.95
  • Zinc and Iron: Low levels of these trace metals can cause low levels of T3, T4, and thyroid stimulating hormone(TSH) which we know are very important for the thyroid gland to function properly. Underactive and overactive thyroid glands can cause zinc deficiency thus causing lowered thyroid hormones. Some examples of food that are rich in zinc are flax seeds, oysters, shrimp, and beef. Some foods high in iron are nuts, beans, whole grains and dark leafy greens such as spinach. Zinc and iron blood tests are offered on our website. Zinc is $39.95 and iron for $19.95

Have a happy and healthy 2017!


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Antinuclear Antibodies (ANA) Blood Test

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When exposed to a pathogen, your body’s immune system creates antibodies in order to fight the infection. However, a specific kind of antibody, antinuclear antibodies, actually do damage to your body because they attack your tissues, targeting cells’ nucleus.

anti-nuclear-antibodiesAn ANA blood test can determine the amount of antinuclear antibodies in your blood. A positive ANA result may indicate that your immune system has a misdirected attack to your tissue, which doesn’t necessarily mean you have a disease or are unhealthy. A few reasons why you might have to get an ANA test is to see if you have

  • Lupus,
  • rheumatoid arthritis,
  • Other auto-immune diseases

Obtaining an ANA test can be helpful because it may rule out some diseases. If ANA results are positive, it may prompt your physician to conduct additional blood tests to determine which specific type of antinuclear antibodies are present to determine if you have a certain disease. Some blood tests require special preparations such as fasting, but the ANA does not. You may want to let your physician know the medications you take because certain drugs can compromise the accuracy of the blood test.

Remember that a positive ANA result doesn’t necessarily mean you are unhealthy:

  1. women 65 years or older tend to have positive ANA and are also perfectly healthy.
  2. Some chronic infectious diseases have been associated with antinuclear bodies such as mononucleosis.
  3. There are some medications that may trigger the creation of antinuclear antibodies like blood pressure lowering medication and some anti seizure medication.

As you can see there are a number of things that may cause antinuclear antibodies to be formed in your body. The ANA test may be one piece of information your physician needs in order to figure out why you are showing the symptoms that you are.


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What Can You Do to Prevent the Flu?

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Flu season is upon us which means that almost everyone is sniffling, coughing and sneezing so you have to take many precautions if you don’t want to get the flu as well. The University of Arizona found that when even one person is sick in an office, it only takes about four hours for surfaces like copy machines, door handles, etc. to show trace of the flu virus. The 2014-2015 flu season was one of the worst the U.S. has had, it was even considered an epidemic. It is important that you take all the precautions possible to prevent getting the flu this season.

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Everyone knows you should wash your hands often, avoid touching your nose, mouth and eyes, cover your mouth when you sneeze and so forth. It is also imperative that you are getting enough quality sleep. Lack of sleep can actually weaken your immune system, thus making you more susceptible to get a virus if exposed to one. Excessive amounts of stress can also weaken your immune system and prevent you from getting enough sleep, so it is important you maintain your stress levels as low as possible. Furthermore, your diet can also affect whether or not you get the flu, or any other virus for that matter. You should try to get enough protein in your diet like fish, beans and lean beef. Diets that are low in protein may deplete the immune system as well. You may also want to consider drinking a lot of tea… and sniffing it. It has been found that the steam of the tea stimulates the cilia to move out germs. Adding lemon thins the mucus and honey is an antibacterial. Lastly, one of the most effective precautions you can take is getting the flu vaccine.

  •  avoid touching your face
  • wash hands often
  • minimize stress
  • eat well and hydrate often
  • sleep

So, as you can see there are so many ways to prevent the flu and stay healthy this time of year. Remember, getting the flu vaccine doesn’t mean you are immune so you should still take other precautions to stay healthy. The holiday season is here and you are not going to want to miss it because you have the flu, stay healthy!


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Avoiding Holiday Weight Gain

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With holiday season just around the corner, it is important to realize how the food you eat this time of year affects your health. We tend to put on weight around the time of Thanksgiving and Christmas which shouldn’t be surprising at all, but there are ways for you to avoid gaining weight this time of year.

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Choosing to maintain healthy habits during the holiday season doesn’t mean you will be eating a bowl of vegetables while your family is indulging in your favorite dishes. You can start by modifying the recipes of these dishes with healthier ingredients or the cooking technique, this can go a long way. You may also decide to eat smaller portions so you can enjoy a little bit of everything without overeating. It is important that you eat slowly, it can be easy to get carried away and eat your food fast so you can get to the next dish. Pacing yourself allows your body to really register how full you are, which prevents overeating. You should also drink water, low fat milk, or unsweetened tea as opposed to alcoholic or sugary beverages. Your choice of beverage is often responsible for many of calories you get from your holiday meal. Lastly, don’t try to starve yourself all day prior to your holiday meal because this will actually cause to overeat. Instead of preventing weight gain, it might actually cause you to gain weight.

Remember to be conscious of what and how much you eat this holiday season and you’ll be able to enjoy your favorite dishes without the burden of weight gain. Holiday season shouldn’t have to mean you’ll put on a few extra pounds, as long as you make healthy eating choices.


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Do You Have Carb Phobia?

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When you are trying to lose weight you often try to reduce or eliminate all carbohydrates from your diet, but in the process you will also be eliminating some vitamins, minerals, fibers and phyto-nutrients. It is important to not group all carbs as the same because there are different types; some are more beneficial than others.

Everyone knows that bread, pasta, cereal, etc. are high in carbs; but so are some vegetables, fruits, and dairy products. Carbs have such a negative connotation so it’s important for you to be able to differentiate the “good” vs “bad” carbs.

Why Do People Avoid Carbs?

Generally, carbs are avoided by many people because they are thought to cause weight gain; and in some cases that is true. All carbs are equivalent to 4 carbs per gram, but the quality of the carb you eat can determine whether it will make you gain or lose weight. Any sugar sweetened foods or refined grains such as white bread are related with weight gain. On the other hand, consuming whole grains, dairy, fruits, and non-starchy vegetables are associated with weight loss.

Furthermore, the quality of the carbs consumed may also increase or decrease risk of type 2 diabetes. American Journal of Clinical Nutrition found that eating quality carbs like total fiber, grain fiber, and fruit fiber decreased the risk of type 2 diabetes by 20 percent. It also showed that consuming a lot of starchy carbs like white bread, corn, and white potatoes are related with 23 percent increased risk of type 2 diabetes.

Consuming carbohydrates is an important part of your diet, without them you may even struggle with everyday activities. They are like fuel for your muscles. It is important for you to choose quality carbs instead of completely cutting all carbs out of your diet.

 

 


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A Healthy Diet Promotes Better Memory!

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Memories influence and shape your personality. It’s your thoughts, connections, and all other recollections that make you who you are, and memory loss is essentially a loss of a part of you. However, there might be more you can do to boost your memory. Studies show that healthier diets help improve memory in the long run.

brain memoryDiets high in cholesterol and fat could increase the rate at which beta-amyloid plaques in the brain are created. Amyloid beta is a protein involved with Alzheimer’s disease; it is the main component found in the brains of Alzheimer’s patients.  Also affected are the blood vessels in the brain which can be damaged thus preventing brain cells from receiving the oxygen-rich blood they need to function normally.  The end result may be a a degradation in thinking and memory.

Although there is still not much information available about a brain-healthy diet, a hearty-healthy diet that is low in saturated fat, reduces risk for high blood pressure, diabetes and obesity and may also help prevent memory loss. A heart-healthy diet is very similar to a Mediterranean diet which includes fruits, vegetables, whole grains, beans, nuts, olive oil, and limited red meat. There are limited studies that dietary supplements such as antioxidants and omega-3 fatty acids may stall memory loss, but may be considered for some.


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Why Does Stress Cause Weight Gain?

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Stress has a short term effect of lost of appetite; the brain releases corticotropin hormones that reduce hunger.  Adrenaline is also released, which activates the fight or flight response in the body to temporarily decreases your appetite. However, if you are experiencing constant stress, the suprarenal gland will start releasing cortisol which actually increases appetite as well. Cortisol levels will fall once the body returns to homeostasis, but if the body continues to be subjected to stress in the long term, cortisol levels will remain high and can negatively affect your health.

How Cortisol and Stress Increase Eating

When your body is under pressure and stress with cortisol in an elevated state, your body tends to crave foods that are higher in sugar and fat.  This is considered emotional eating.  Emotional eating can be so strong that many eaters feel powerless over their food cravings; they can’t control their desires for unhealthy food or eating it.

Additional factors include the sleep deprivation, increased alcohol intake and a decrease in exercise for those experiencing physical or emotional distress in the long term.  All of these factors exacerbate stress and may play a large role in weight gain.

Decrease or Address Stress, Get Plenty of Sleep and Eat Well

There are many ways to reduce stress to prevent weight gain. First off, you should avoid buying foods high in fat and sugar. If they are not easily within reach, you are less likely to eat them.  Meditation is also a great technique to reduce stress and also become more mindful of your eating habits. You may want to try tai chi or yoga because they are a combination of meditation and exercise which helps to significantly reduce stress.

Take Control of Your Health!

 


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Controlling Inflammation levels

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Inflammation is the body’s reaction to infections and it occurs to protect your body and  keep it healthy. There are two types of inflammation that may happen in your body: acute and chronic. Acute inflammation would be the “good” type of inflammation, as it helps your body heal by sending white blood cells to the troubled area. Acute inflammation also doesn’t last very long because your body typically heals quickly. Chronic inflammation does the opposite of acute inflammation, the white blood cells burn through healthy tissue or organs instead of healing your body. It is important to have your inflammation levels tested by getting a C-reactive protein blood test (CRP).  The CRP will be elevated if your body is dealing with inflammation.

The CRP test is not diagnostic, but it does provide relevant information to your health provider if inflammation is present.  The test results, along with other information from a physical exam can determine if there is acute or chronic inflammation occurring in the body.

Diet and exercise are the primary ways to beat inflammation.  Try to avoid processed foods which contain high amounts of sugar and fats.  Increase your level of activity.  This doesn’t mean you have to spend hours at the gym everyday.  Adding activity can be as simple as decreasing the amount of time you spend sitting, increasing walking and other activities throughout the day.

The CRP test is offered on our website: www.HealthOneLabs.com. You may read more about inflammation in this article.


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Chocolate – Healthy or Not?

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Some argue that chocolate may help prevent cardiovascular disease and better your memory, but is it true? There have been studies conducted to see if chocolate really was correlated with the prevention of heart disease and dementia and it seems that it’s not really the chocolate that is helping but the flavanols that the cocoa beans contain. Flavanols are bioactive compounds that have a unique blend of phytonutrients which can only be found in the cocoa bean. Although there has not been enough clinical trials to determine whether or not flavanols can help prevent heart disease, flavanols can relax blood vessels and stimulate blood flow to the brain.

chocolateChocolate is made with many components but cocoa solids and cocoa fat are the main ones. Cocoa solids are rich in flavanols but the cocoa fat doesn’t have any flavanols at all. Using those two components, plus other ingredients, you can make the four most popular types of chocolate; cocoa powder, dark chocolate, and milk chocolate.

Cocoa powder is produced by fermenting, roasting, and crushing cocoa beans into a paste-type of substance. Then the fat is removed and ground into a fine powder. Naturally processed unsweetened cocoa powder is great for you because it is rich in flavanols and low in calories.

Dark chocolate is made of cocoa powder, cocoa butter, and sugar. The amount of flavanols you get from dark chocolate varies: You might be getting a high dosage of flavanols but in the process you will also be digesting a lot of calories.

Milk chocolate contains cocoa powder, cocoa butter, milk solids and sugar. It has less cocoa than dark chocolate therefore having less flavanols.  In order to get a high dosage of flavanols from milk chocolate you would have to consume over 1,000 calories of it.

Chocolate is a great source of flavanols but just make sure you watch how much chocolate you eat because it is also high in calories.  Eating chocolate is a great alternative to eating baked goods, so if you eat it in moderation it shouldn’t do you any harm!

Flavanol-rich Food for Thought


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