Archive for the ‘diet’ Category

Health Benefits of Intermittent Fasting

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Intermittent fasting has become very popular recently, and it is simply when you eat for a certain  period of time during the day and fast for the of remaining time of the day. The most common way of practicing this is the 16:8 ration, which is eating for 8 hours and fasting for 16 hours. However, there are many other ways and variations to practice intermittent fasting. It is up to you to choose the time period that is most convenient to fast and to eat. Although intermittent fasting is often thought of as a way to lose weight, it isn’t always the case. Intermittent fasting is an eating habit, and a common misconception is that if you fast you can eat whatever you want during your eating window. Like any other eating pattern, you should opt for healthy eating habits. The following are a few other health benefits of intermittent fasting:

  1. Reduces inflammation. Fasting causes autophagy, which is when the body gets rid of damaged or old cells, helping the body cleanse it self, thus reducing inflammation. Intermittent fasting also causes your body to use up all of its sugar stores, and then forcing it to turn to fat as fuel. When fat is used as fuel, it creates ketones which block part of the immune system responsible for regulating inflammatory disorders.
  2. Insulin levels drop. This makes it easier for your body to burn fat
  3. Creates brain cells. Studies have shown that fasting stimulates and increases the rate of neurogenesis in the brain, which is the development and growth of new cell/nerve tissue. This may increase brain performance, focus, mood, and memory.
  4. Gives you energy. Intermittent fasting increases the creation of new mitochondria. Since mitochondria are the powerhouse of the cells in your body that take the food you consume and turn it into energy, the creation of new ones will boost your energy.

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Food Allergies vs Food Intolerance

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food allergies

Food allergies and food intolerance are often used interchangeably because they can have some of the same signs, but they are two very different things. When you are allergic to a food, your immune system reacts and affects many organs in the body. Sometimes allergic reactions can be severe and even life threatening. Food intolerance reactions are usually less severe and often only cause digestion problems. If you are allergic to something you cannot consume the food at all, whereas one can ingest foods if you have an intolerance although it will cause discomfort at some level.  Food intolerance can be due to many different things like sensitivity to food additives, irritable bowel syndrome, celiac disease, or the lack of enzymes required to fully digest food. If you have a reaction after eating a certain food, you should consult a physician so that they can determine if you have a food allergy or are intolerant to that specific food.

 


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Omega 3 Guide

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Omega 3 fatty acids are polyunsaturated fatty acids and are among the most essential nutrients. Omega 3 fats are necessary for your health in general. There are 3 types of Omega 3 fats:  eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA). You can get EPA and DHA from fish and krill, among other marine animals, and ALA from plants such as chia, hemp, and flax seeds. ALA is turns into DHA and EPA at a low ratio, which means that even if you consume large amounts of ALA, your body will only be able to convert it to small amount of DHA and EPA. This is why it’s recommended you get your Omega 3 fats from animals, like fish. Omega 3 fats have so many benefits like reducing risk of heart disease, reducing and normalizing triglyceride levels, increasing cerebral circulation, and maintaining dopamine levels high in the brain. It is also important that you have a balance of Omega 6 and Omega 3 fats in your body. The recommended ratio is 1:1, but the average ratio is 20:1-50:1. An excess of Omega 6 encourages production of inflammation in your body, so it is important you consume enough Omega 3 fats. Now that you know all of the benefits of Omega 3, you may be wondering where you get it, and a few sources for Omega 3 fats are fish, fish oil, krill oil, and cod liver oil. If you are looking to check your Omega 3 and Omega 6 fatty acid levels, you can order these for $99.95 at https://www.healthonelabs.com/tests_offer/buytest/254/.


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Cholesterol-HDL Explained

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High-Density Lipoprotein (HDL) cholesterol is often referred to as the “good” cholesterol because it essentially removes the harmful cholesterol (LDL) from where it shouldn’t be, thus reducing risk of heart disease. This is why it is very important to not have low levels of this “good” cholesterol. Often times when people think of cholesterol, they think of it as being damaging to your body, but it is actually an essential fat that helps stabilize the cells in your body.

cholesterol imageAs mentioned before, HDL removes LDL from places it shouldn’t be and takes it to the liver, so that it can be reprocessed. It also helps to maintain the inner walls of blood vessels, which in turn helps prevent heart attacks. The ideal level of HDL is 60 mg/dL or higher, and is considered protective against heart disease. Less than 40 mg/dL is considered being at high risk for heart disease. There are a few lifestyle changes may consider if you are trying to increase your HDL levels, such as eating a healthy diet which means avoiding saturated and trans fat, carbohydrates (especially sugar), and eating more foods high in fiber. You can also increase HDL levels by losing fat, especially around your waist, and doing regular exercise (about 30 minutes per day). If you would like to check your cholesterol levels you can order it at https://www.healthonelabs.com/tests_offer/buytest/37/ for $39.95.  Please consult with your physician if you have any questions about your cholesterol and other lab results.

 


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Stomach Flu vs Food Poisoning

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PDL-stomach-flu-vs-the-fluOften times when people have stomach pain, they either wonder if it’s a stomach bug or if it was something they ate. Sometimes people even use stomach flu and food poisoning interchangeably, as if they were the same thing. These two things are very different, which means a different course of treatment is required for them. The stomach flu/virus is a viral infection that attacks the digestive system, and is very contagious. Some symptoms of the stomach flu are nausea/vomiting, diarrhea, stomach cramps, dizziness, fever and loss of appetite. The treatment is simply to get some rest, stay hydrated, avoid solid food for a few hours, and take OTC drugs until you start to feel better. The virus typically lasts 24-48 hours, and it is suggested you consult your doctor if you still don’t feel better after 2 days or if your symptoms worsen. Food poisoning is caused by bacteria, parasites, or viruses on food you digested. The bacteria can create poisonous substances that inflame the intestine. Symptoms usually happen about 6 hours after consuming the food, or in some cases it could take several days. Most people usually experience vomiting, nausea, fever, diarrhea, and/or stomach pain. You will be able to tell if you have food poisoning if someone else who consumed a particular food is also sick, or if you’ve eaten unrefrigerated foods. Symptoms can last anywhere from a few hours to days, but for the most part people start to feel relief in a day. If you believe you have food poisoning, it is very important to remain hydrated.


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What are the Healthiest and Tastiest Coffee?

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When most people think of coffee, they think of a quick pick me up for the day. What most people don’t know is that it’s rich in antioxidants known as polyphenols.  One very important one in coffee is chlorogenic acid (CGA). CGA helps to stop oxidation and reduce inflammation in the body. Some coffee beans have higher amounts of CGAs and are usually grown at high elevation and near the equator. A few places that grow coffee beans with higher quantity of CGAs is Ethiopia, Brazil, Kenya, and Columbia. The following are a some coffees with the highest content of CGAs at the grocery store: Dunkin Donuts Original Blend and McCafe Premium Roast Decaf/Medium Roast. Artisanal hand-roasted coffees also have high amounts of CGAs, almost 50% more.

steaming-coffee-cup-on-table_1373-56

Brand is not the only discriminator to consider.  The type of roast you buy is also important. Light and medium roasts tend to preserve CGAs better because the beans are not roasted at higher temperatures as those coffees labeled “dark roast.”  You should also opt for a fresh ground coffee, because pre grounded coffee usually loses CGAs. Studies have shown that 3 to 5 cups of coffee daily is the desired amount for better health. Remember you can always drink high-polyphenol decaf coffees which can offset some of caffeine’s side affects of irritability, sleep inhibition or increased heart rate.

Take Control of your Health at www.HealthOneLabs.com

 


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Celiac Disease

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We have all heard of people who are on gluten free diet; there are some who follow this diet by choice and others who follow this diet because they have no choice. Those who must follow a gluten free diet for their well being have celiac disease. Celiac disease is when someone is essentially gluten intolerant. If someone with celiac disease were to eat gluten it would cause the immune system to attack the person’s small intestine, which could cause many of the following issues: rashes, abdominal pain, and in severe cases, even death.

celiac disease ribbonIf you are diagnosed with celiac disease you shouldn’t panic as there are more options in grocery stores and restaurants for those who are gluten free. Gluten free diets are being normalized so it’s not too rare now.

On the other hand, if you are following a gluten free diet by choice, you may be omitting some important nutrients, such as fiber and whole grains. Some reports indicate that following a gluten free diet is healthier and in some cases it can be, but you could also be eating more unnecessary calories and more added sugars when consuming prepackaged, gluten-free foods. Always read the labels so you know what you are eating.  Additionally, whole foods are typically better and more nutritious then any type of packaged and processed food.

Remember not to be alarmed if you are diagnosed with celiac disease, because you have many options nowadays.  Those with celiac and on a restricted diet indicate that living gluten-free is pretty easy and eventually you won’t even miss gluten. If you are living gluten-free by choice consider making exceptions to get important nutrients you cannot get in gluten free diets.

Take control of your health.

Discount Online Blood Testing at www.HealthOneLabs.com


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Food Intolerance or Allergy?

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Food intolerance is difficulty digesting different foods, or in other words  non-allergic food hypersensitivity. Food intolerance differs from food allergies because it doesn’t trigger the immune system and allergies do. An example would be people who are lactose intolerant. It can often be difficult to determine whether you are suffering from an allergy or if you are intolerant to certain foods. One important difference when deciding which one you have is that food intolerance takes longer to emerge than allergies. Allergy symptoms occur relatively quickly while food intolerance can take up to 48 hours to show. You may experience bloating, migraines, irritable bowel, and hives among many other things. Food intolerance can often be chronic while allergies can be outgrown. One out of five people outgrow their peanut allergy. However, some people with intolerance to certain foods have found that abstaining from these foods for a while and then reintroducing them has built tolerance, so they no longer suffer side effects after consuming it. There are blood tests you may have done in order to determine whether or not you are sensitive to any foods. These tests are called Alcat and they are offered on our website www.HealthOneLabs.com

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Omega-3 Fatty Acids

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Whenever people think of fats they automatically assume they’re not good for them, but that’s not always the case. There are well known healthy fats and they are called unsaturated fats. Unsaturated fats are either monounsaturated and polyunsaturated and they help decrease disease risk. Omega-3 fatty acids are an example of the healthy fats. They are a crucial for your health and development, but your body does not produce it so the only way to get it is by consuming foods high in Omega 3s.They can be found in sardines, salmon, anchovies, and herring.

omega 3 imageIt can help reduce risk for cardiovascular disease, rheumatoid arthritis, asthma, and depression. Fish also contains proteins, selenium, and vitamin D that are beneficial for the body. It is important to get a good ratio of Omega-3 and Omega-6 which is another essential fatty acid. You should aim to eat a bit more of Omega-3s because it helps reduce inflammation and Omega-6s promote inflammation. It is recommended you get at least 2 servings of fish and 1 serving of oily (dark meat) fish.

Need to know if you are getting sufficient fatty acids?  Test your levels.

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What is Glycemic Index?

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Glycemic index(GI) is a scale from 0 to 100 that ranks carbs on how they will affect your glucose levels. Similarly, glycemic load(GL) tells you how much carbs you are eating based on the GI value and quantity of carbs in a meal. A high value of consumed GI carbs is absorbed and digested faster thus, spiking your glucose levels right after eating said food, and then quickly dropping glucose levels. On the other hand, consuming foods with a low GI value increase glucose levels slightly and tend to keep you fuller longer.

glycemic chart

A GI of 0-55 is low, 56-69 is medium, and 70-100 is high. Some examples of low GI foods are wholegrain bread, porridge, and oils. A few foods high in GI are baked goods, pasta, and rice. It is important to know your GI because it is a possible indication of your chances of developing type 2 diabetes and cardiovascular disease. Eating a low GI diet is linked with reduced chances of getting diabetes, heart disease, acne, obesity and even certain cancers. The following are a few ways you can lower your GI intake.

  • You should aim to eat fresh fruits and vegetables that aren’t starchy such as broccoli and asparagus
  • Try to consume soluble fibers like oats, barley, and chia seeds
  • Consume whole grains that aren’t processed like whole rolled oats
  • Eat balanced meals that are rich in good carbs, protein, and a little bit of good fat

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