Archive for the ‘Health & Wellness’ Category

If you are considering or already are a vegan or vegetarian, one of your main concerns may be how you will get enough protein in your diet. Protein is one of the three macronutrients your body requires, so it is important you are getting enough of it. The protein intake varies from person to person, but according to the Dietary Reference Intake (DRI), a good way to see roughly how much you should be getting by using your weight is 0.36 grams per pound. Although this approach will tell you the amount of protein you should be getting in order to prevent deficiency, you may want to consider speaking to a nutritionist as there are many factors that can affect the right amount for you. As a vegetarian or vegan, you shouldn’t feel like you are struggling with getting good sources of protein in your diet. The following are different options of high protein foods you can incorporate into your diet:protein vegetarians and vegans

  1. Edamame/Tempeh/Tofu: all 3 of these come from soybeans which is a complete source of protein, and has other nutrients such as calcium, and iron. There are about 10 to 19 grams of protein per 100 grams of either one of these.
  2. Nutritional Yeast: This is the deactivated strain of Saccharomyces cerevisiae yeast. This will give a cheesy flavor to your recipes AND it is dairy free which is great if you are a vegan. Not only is it a good source of protein, but also has copper, vitamin B12 Vitamin or Mineral Deficiency may be Causing your Fatigue, magnesium, and zinc. There are 14 grams of protein per 28 grams of nutritional yeast.
  3. Spirulina: A superfood made of blue-green algae.  It has riboflavin, essential fatty acids, and potassium. It also has anti-inflammatory and antioxidant properties. There are about 8 grams of complete protein in 2 tablespoons of spirulina.
  4. Quinoa: A good source of phosphorus, complex carbs, iron, magnesium, and fiber. It has about 9 grams of protein per cooked cup of quinoa.
  5. Chia Seeds: These can be incorporated into your cooking in so many different ways such as baking, smoothies, and even chia seed puddings. They also contain omega-3 fatty acids, fiber, selenium, antioxidants. Chia seeds have 6 grams of protein per 35 grams.

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What is Holistic Health?

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Often times when there is something physically wrong with people, they immediately take medication to ease or eliminate the physical pain, however, they don’t get to the root of the problem. It can be like putting a band-aid on the real underlying issue. Holistic health takes into consideration a person as a whole, meaning emotional, spiritual and physical changes in the body. Many are skeptical of this approach because they assume this form of healthcare can’t include traditional approaches like medication. Holistic health includes traditional approaches as well as non-traditional ones, such as acupuncture or oxygen therapies. online labTestsThese two methods complement one another, leading to optimal health. Holistic health is used to achieve life balance, which means feeling well internally, thus promoting physical health. People achieve this by being self-aware, living an active lifestyle How to Have a Less Stressful Lifestyle, eating right, and being positive. This allows their mind, spirit, and body to connect. Achieving optimal health by eating right and being active may not be groundbreaking news, but it can go a long way. Eating better means avoiding processed foods, artificial dyes, foods with harmful chemicals, or food with little nutritional value. Exercising allows you to burn calories, reduce stress, gets the blood flowing and clears the head. It is important to set time aside in the day for some type of physical activity, which doesn’t always have to be a long workout, even 10 minutes of vigorous exercise is better than nothing. Lastly, just like your body doesn’t respond well to unhealthy foods, it also doesn’t respond well to negative energy or thoughts. Imbalances in your personal life can affect your health, so it is important to be self-aware and to practice self-care. This can’t always be done alone, often times the help of a professional may be necessary. All in all, holistic health requires a lot of discipline but ultimately will allow people to be in their best health condition.

 


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How Stress can Affect your Health

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Stress can be responsible for some health issues you may be having such as constant migraines, reduced productivity, and even insomnia. Many don’t understand the toll stress can take on their body, which is why it’s important you find ways to manage it. Stress is most commonly known to affect your behavior, feelings, and thoughts, but it can also affect your physical health. High levels of stress that are not managed for an extended period of time can increase blood pressure, obesity, diabetes, and cardiovascular disease. Some signs you may be under too much stress are headaches, fatigue, chest pains, weariness, anxiety, depression, mood swings, change in eating pattern, and drug/alcohol abuse. There are many techniques you can try out to see what works best for you. You can try meditation, exercise, being social, and/or practicing one of your hobbies. Many times when you think of destressing you think of just going home and watching tv, playing video games, or surfing the internet. These inactive activities may actually increase your stress in the long run, so try going for activities that require you are active. If you have tried the techniques mentioned and are still not feeling any relief, you may want to reach out to a professional for help.


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Nowadays, most people lead extremely busy lives, and it’s common for people to feel worn down. If you are burning the candle at both ends and sacrificing sleep, the source of your fatigue may be pretty obvious. But if you are getting enough sleep, yet still feel constantly exhausted, it may be caused by a vitamin or a mineral deficiency.  The following are a few vitamin levels you may want to have tested if you feel like you are always feeling worn out or drained:

  • Iron: Red blood cells carry oxygen throughout the body, but if you don’t have enough of these cells, or if your red blood cells do not have sufficient amounts of an iron-dependent protein called hemoglobin, anemia can result. Fatigue is often one of the first symptoms experienced by people with anemia. Fortunately, anemia is easy to diagnose with a blood test that measures the number of red blood cells in the blood and amount of hemoglobin in those cells.  If you are suffering from anemia, you must first increase your body’s iron supply with iron-rich foods such as red meat, eggs, rice, and beans. With your doctor’s okay, over-the-counter iron supplements are another option for boosting iron levels, though these can cause constipation.
  • Vitamin B12:In addition to iron, vitamin B12 is also crucial for the body’s production of healthy red blood cells, and a vitamin B12 deficiency can also cause anemia. Good dietary sources of vitamin B12 are meat and dairy products, so most people on a traditional Western diet get enough of this key nutrient through their food. However, vegetarians and vegans can become deficient in B12. Additionally, with age and certain health conditions–including gastrointestinal problems like Crohn’s disease or inflammatory bowel disease–it becomes more difficult for the body to absorb enough B12. Vitamin B12 deficiency is usually resolved with oral supplements and/or dietary changes to increase B12 consumption. For some people, B12 deficiency is treated with regular vitamin B12 injections.
  • Vitamin D: Vitamin D is unique. There are few natural dietary sources of vitamin D, however, it is naturally produced by the human body when the skin is exposed to sunlight. Vitamin D is imperative to maintain bone and muscle health. A deficiency of this vitamin can also cause insulin resistance, high blood pressure, and reduced immune function. Some examples of dietary sources of vitamin D is tuna, salmon, and fortified products like milk, orange juice, and breakfast cereals. Another way to ensure you’re getting enough vitamin D is nutritional supplements. If you decide to take the supplement route, the D3 form is easier for your body to absorb than other types of vitamin D.
  • Click here for more engaging articles: http://blog.healthonelabs.com/.

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How to Protect your Skin this Summer

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sun raysWhen you think of summer, one of the first things that may pop into your head is tanning. Sure, it is good to go outside to get some vitamin D from the sun, but it is important that you take the precautions necessary to protect your skin by wearing sunscreen. Studies show that only about 30% of American women and 14% of American men wear sunscreen, which are incredibly low numbers. Many cases of cancer could have been prevented by simply wearing sunscreen before going outside. The following are some tips you should follow to make sure your skin is protected this summer:

  1. A very common misconception is that just because it is cloudy outside, you don’t need to wear sunscreen. Up to 80% of the sun’s UV rays can pass through clouds, which is why people sometimes get sunburned on cloudy days.
  2. Wear sunscreen under your makeup. There are foundations and powders that contain SPF(sun protection factor), but you would need about 10 times the normal amount of foundation/powder to get the right protection from the sun. You should opt for a moisturizer with broad spectrum sunscreen with an SPF rating of at least 15, and apply foundation over it.
  3. If you are planning to go in the water, be sure to wear water resistant SPF
  4. Reapply sunscreen every 2 hours or 1 hour if you are in water or sweating
  5. Limit your time directly under the sun under sand or water. These surfaces reflect the damaging rays from the sun, which increases the likelihood of you getting sunburned
  6. Don’t spend too much time under the sun between 10:00 am and 4:00 pm because the sun’s rays are most intense during these times

Take Control of Your Health – www.HealthOneLabs.com


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Benefits of Aromatherapy

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Aromatherapy is becoming more widely known and used throughout the US, but what is it? Aromatherapy is when you inhale different volatile plants, also referred to as essential oils, to help with many different health conditions. Remember that use of all natural and synthetic substances should be discussed with your physician to ensure there are no negative consequences or drug interactions.

Different essential oils have different health benefits, the following are some essential oils and their health benefits:

  1. Increases energy levels: Cardamon, cinnamon, black pepper, tea tree, jasmine and sage are some essential oils that can help with your energy levels. Most people often lean on stimulants like coffee, energy pills, or cigarettes for a quick pick me up, but these essential oils can help without the damaging side effects on the body. These essential oils increase circulation, and stimulate the mind and body which in turn helps to boost your energy.
  2. Accelerates healing: Rosehip, calendula, lavender, and everlasting are all essential oils that help speed up healing processes in your body. The increased blood flow and oxygen to the wounds is what helps to speed the healing up. These essential oils have anti-microbial properties that protects the body during the healing process. It can also help relieve and reduce severity of skin conditions like eczema and psoriasis.
  3. Helps reduce headaches: Eucalyptus, sandalwood, rosemary, and peppermint are some essential oils known to help with headaches/migraines. These oils can be a great replacement for pharmaceuticals like Ibuprofen. They will not only eliminate your headache, but also help with stress and anxiety.
  4. Managing sleeping habits: Essential oils like lavender, chamomile, rose and jasmine have sedative properties that regulate your sleep. Lack of sleep inhibits you from performing your best on daily activities which could reduce your productiveness throughout the day. Instead of taking hypnotic or soporific drugs to help you sleep, you may want to give essential oil a try. They help realign your circadian rhythm creating a balanced sleeping schedule and has you waking up feeling more energized and refreshed.
  5. Stress relieving: One of the most known uses of essential oils is that helps reduce stress. Some essential oils for this are bergamot, lavender, lemon, and peppermint. These oils are very soothing and even help with anxiety.
  6. Boosts immune system: Oils like lemon, peppermint, cinnamon, and oregano can help boost your immune system. They have antibacterial, antifungal, and antimicrobial properties.

Additional source for essential oils and cancer


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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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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.

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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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Seasonal Sadness

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With the changing of seasons, colder weather and shorter days are ahead which for a lot of people can be very depressing. This is often referred to as seasonal sadness, but the correct term for it is Seasonal Affective Disorder (SAD). SAD is more than just feeling upset because the weather is colder, it is a disorder that causes mood swings and saps your energy. This type of depression usually begins for people with SAD around fall and lasts through winter. Symptoms disappear during spring and summer.

It’s not necessary to go through this cycle each fall or winter and there are a few demonstrated solutions that can help alleviate SAD  One of the main factors that cause SAD is the reduced sunlight that comes with fall and winter. Studies have found that more people that live farthest from the equator, where there is limited sunlight, suffer from SAD more often. Less sunlight could unbalance internal clock leading to biochemical changes that cause depression.

Tips to Alleviate Symptoms of SAD

Many people find success by purchasing a phototherapy box (light therapy) and sit near it each day.  This light imitates sunlight which can help elevate your mood. Behavior therapy is also another treatment that helps people address negative emotions and find coping skills through “talk therapy.”  It has been found that therapy can also help with your sleeping schedule.  The last resort is using medication such as antidepressants.  People that do not have success with phototherapy and behavior therapy may need to discuss their feelings and symptoms with a physician to determine if it is SAD or another condition.

SAD can be a debilitating condition come fall and winter, but you don’t have to continue to suffer through it. Try to always get as much natural light as possible, go outdoors as frequently as feasible, spend time with friends and family and get daily exercise to help your overall health and wellness.


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Blood Pressure – Watch your Numbers

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Blood pressure is self explanatory: it is the pressure of the blood in the circulatory system.Your blood pressure is recorded as two numbers:

  • Systolic blood pressure (the upper number) — indicates how much pressure your blood is exerting against your artery walls when the heart beats.
  • Diastolic blood pressure (the lower number) — indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.

It is important that your systolic blood pressure (upper number) remain under 120 rather than just below 140 because it reduces your risk of heart failures or strokes by 33%. Often times when people are trying to lower their blood pressure they always go to drugs right away, but lifestyle changes can be just as effective and permanent. People with high blood pressure typically don’t exercise, are overweight, store fat in their bellies, eat a lot of sugary/fried food, and/or have low levels of vitamin D. Changing eating habits and staying active can go a long way when trying to lower your blood pressure. The best time to check your blood pressure is before you go to sleep at night or right after you wake up because these times are when your blood pressure is the lowest, so if it is above 120 during these times then you should make some lifestyle changes.

Click here for the American Heart Association suggestions on how to take your blood pressure readings.

Generally, physicians are more concerned with the systolic blood pressure (the top number) because it is a major risk factor for cardiovascular disease for people over 50.   As you age, the systolic blood pressure can rise due to increased stiffness in the large arteries and build-up of plaque. There is also risk of high diastolic measurements also:  the risk of death from ischemic heart disease and stroke doubles with every 20 mm Hg systolic or 10 mm Hg diastolic increase among people from age 40 to 89.

The following are a few recommendations to help lower your blood pressure:

  • Limit alcohol to no more than 2 drinks a day, and if possible avoid it
  • Avoid sugary/fried foods
  • Exercise, build muscle
  • Keep Vitamin D levels above 75 nmol/L
  • Try not to consume red meats or processed meats & foods
  • Try to avoid smoking and reduce your exposure to air pollutants

Take control of your health!


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