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Why Low-Fat Diets Fail?

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Why Low-Fat Diets Fail?

One of the most common misconceptions people have when trying to lose weight is that they need to cut out fat or eat foods that are labeled low-fat in order to achieve their goal or live a healthy lifestyle, however by doing this you could actually be doing more harm than good. Reducing fat often leads to a higher intake of refined carbs, and cuts out healthy fats that your body needs. Research has found diets with high amounts of saturated fats are associated with a higher risk of heart attacks and high blood cholesterol levels.

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So, instead of taking an approach that completely eliminates or significantly reduces fat, you should opt to include healthy unsaturated fats in your diet. Healthy fats are actually an essential macronutrient because they help your body absorb nutrients like vitamins A, D, E, and K, and antioxidants. Omega-3 fats optimize heart, nerve, and brain function. You should include healthy fats into your diet like avocados, olive oil, nuts, and fish, and try to limit your consumption of “reduced-fat” fat foods that are high in refined carbs and added sugars. A healthy diet includes healthy fats, primarily unrefined carbohydrates, and protein.


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The Relationship Between Blood Sugar and Dementia

Keeping your blood sugar levels under control is a proven practice to help prevent diabetes. A simple blood test can provide you with important information about your fasting blood sugar level, glucose levels, and your risk for diabetes. But there may be other uses for measuring blood sugar than diabetes alone. Research shows that seniors that keep blood sugar levels low can help keep your brain healthy and prevent dementia. Among non-diabetics, those who develop dementia have higher fasting blood sugar levels. Those with higher glucose levels are 20 percent more likely to develop dementia. Among diabetics, the increase in the risk of dementia is even higher – 40 percent higher in those with higher blood sugar levels. Whether you’re diabetic or not, adopting a lifestyle to help control blood sugar levels is good for the brain and may help you avoid developing dementia. Here are three proven ways to lower your blood sugar:

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  1. Maintain a healthy weight. If you are overweight, even losing 10 to 15 pounds can help lower blood sugar levels.
  2. Get regular aerobic exercise such as brisk walking for 30-plus minutes daily. The exercise helps burn up extra sugar in the blood in both diabetics and non-diabetics.
  3. Choose healthy meals – high in fiber from whole grains, fruits and vegetables, and legumes. Eat foods low in saturated fat and cholesterol, and limit red meats and high-fat dairy products. Follow a low-glycemic diet by avoiding soft drinks and other sugar-sweetened beverages and snacks. And limit potatoes, white bread, white rice, and other refined grains.

If you are a diabetic, you should monitor your blood sugar levels daily and adopt healthy lifestyle habits to prevent complications from this disease. Your doctor may also adjust your medications to keep blood sugar levels in a healthy range, as measured by an A1C level of less than 7 percent.


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Are Food Labels Tricking You?

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Are Food Labels Tricking You?

There are a plethora of options at the grocery stores that make claims like “No Artificial Colors”, that increase the want for the product because they are seen as the “healthier” option, however, this may not always be the case. The food manufacturers choose the wording on their products’ packages very carefully to increase the desirability of their products as long as it fits in the regulations of the Food and Drug Administration.

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Often times the claims that are made on food labels are not what the consumer thinks they are getting. For example, a product could say it is low in sodium, but according to the FDA, it just means it has 140 mg or less per serving. Another example would be when the words ‘simple’, ‘natural’ or ‘free from’ are plastered on food packaging, it is not verified by the FDA. In this case, be sure to check the fine print to see what the company’s definition is for the terms they have on their food packaging. Unfortunately, it is up to the consumers to figure out if a product is healthy or not. You have to read the nutrition label on each package in order to tell if the product is actually a healthy option or not. When reading a nutrition label, pay close attention to sodium, type of fat, sugar and whole grains.


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How to Improve Sleep Hygiene

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How to Improve Sleep Hygiene

Getting enough quality sleep is such an important aspect of good physical health. It is the time where your body heals and repairs itself. Sleep deficiency has been linked to an increased risk of cardiovascular disease, high blood pressure, and diabetes. Your ability to function during the day depends on the amount and quality of sleep you are getting. The following are steps you can take to better your sleep hygiene:
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  • Set up a healthy and realistic sleeping schedule
  • Stop eating 2 hours before bedtime
  • Don’t drink fluids after your last meal, this will decrease the chances you’ll have to wake up to use the bathroom
  • Reduce the amount of blue light you get an hour before you go to bed. Bluelight comes from computer, television, and phone screens, and this type of light arouses the brain.
  • Avoid napping throughout the day. If you do take a nap, make sure it is before 3 pm, so that you are tired by the time it’s time to go to bed.
  • Ensure your room is a tranquil space for you, especially your bed
  • Establish a nighttime routine
  • Set up relaxation techniques you practice before going to sleep
  • Wake up at the same time every day
  • Avoid caffeine and nicotine, especially close to the time you go to sleep

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Your Morning Routine Can Help Increase your Productivity throughout the Day

The start of your day can be a crucial part of your productivity for the rest of your day. Setting up a good morning routine can set the rest of your day up for success, even if you are not a morning person. In fact, it can even help you become a morning person! Having a good morning makes you feel accomplished and will motivate you to complete the next task of your day, and so forth. It will help maximize your energy and keep a positive mindset. It is important to be consistent in order for you to start seeing benefits, it takes about 21 days to create a habit. The following are some steps you may want to include in your morning routine:

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  1. Wake up at the same time every day, even on the weekends. Practicing this will establish a sleeping schedule and prevent procrastination throughout your day.
  2. Open your blinds, getting natural light first thing in the morning will reinforce your circadian rhythm; it will help you wake up.
  3. Drink 16 ounces of water. Doing this on an empty stomach will kickstart your metabolism, flush out your toxins, and it hydrates you.
  4. Start meditating. It has been shown that meditation helps reduce anxiety, improves concentration, and helps set a positive tone for the rest of your day.
  5. Write morning pages for 15 minutes. You essentially just write whatever comes to mind for 15 minutes straight, this helps to clear your head of all unnecessary and unproductive thoughts.
  6. Complete a workout. This will help you release endorphins and feel accomplished after you have finished. You also don’t have to think about it for the rest of the day, so it’s one thing you can cross off your to-do list.
  7. Avoid using your phone in the morning, this puts you in a reactive state instead of a proactive one.

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Can Green Tea and Coffee Help your Heart Health?

Green tea contains compounds called catechins that help regulate blood pressure and improve blood flow through an anti-inflammatory response. Similarly, coffee has caffeine and quinides compounds that affect our health positively although through a different mechanism. It is important to note that tea and coffee as good dietary practices do not include those drinks that are laden with fat and sugar. There has been an increase in both tea and coffee consumption, but those extra large lattes and teas can contain high amounts of fat and sugar when cream, milk, and sugar are included.

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The US Department of Agriculture’s Center for Nutrition Policy and Promotion states that a 6-ounce cup of black coffee contains just 7 calories and adding some half & half and you’ll get 46 calories. If you flavor a liquid nondairy creamer, that will set you back 48 calories. Adding a teaspoon of sugar will add about 23 calories. Regular coffee, without the heavy cream & sugar, has been linked to a range of benefits that reduced the risk of Type 2 diabetes and to have a protective effect against Parkinson’s disease. Be cautioned: drinking coffee and tea is not cause and effect as there may be other lifestyle habits amongst java and tea drinkers that lead to reduced risk of disease. So, if you are someone who enjoys a cup ‘o joe or has some tea every morning, there’s no need to stop.  If you don’t, maybe enlist a friend for some tea, that is, after you do your exercise and eat your healthy meal.


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What is the Best Non-Dairy Milk?

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What is the Best Non-Dairy Milk?

In recent years more and more people have traded cow’s milk for non-dairy milk options. There are so many different kinds of non-dairy milk including almond, soy, oat, cashew, hemp, and coconut that it can be overwhelming to decide which is the best option for you. The following is a list of a few different non-dairy kinds of milk, the health benefits they offer, and a brief description of their taste so that you can decide what might be the best option for you:

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  • Almond milk

    This is probably one of the most popular options among non-dairy milk, it has a very smooth consistency and a mellow taste. Of course, this varies among different brands and different flavors of almond milk. One of the most attractive features of almond milk is that it is quite low in calories, at about 40 calories per cup. However, this also means that it is low in protein, with only 1 gram per cup. When deciding on what almond milk to get, you should watch out for the carrageenan in it. Carrageenan is extracted from purple and red seaweed and is used a thickening agent in foods. Carrageenans can cause bloating, inflammation, and irritable bowel syndrome, so it is important that you choose almond milk that is carrageenan free.

  • Coconut milk

    Don’t get this confused with coconut water, coconut milk is made by grinding the meat from coconuts with water, and then squeezing the pulp. It has a sweet nutty flavor with a viscous consistency. It has an average of 50 calories per cup, 1 gram of protein per cup, and 5 grams of saturated fat per cup. When choosing coconut milk you should look for one that has no emulsifiers. Emulsifiers are food additives that help stabilize processed foods and can cause side effects like fatigue, pain, tissue damage, and chronic inflammation.

  • Oat milk

    This type of non-dairy milk is becoming increasingly popular with a mild taste, a thick consistency similar to cow’s milk, and is slightly sweet. This is a higher calorie non-dairy milk option with 130 calories per cup, 2 grams of fiber per cup, and 4 grams of protein per cup. Many oat kinds of milk are made using canola oil, so if this is something you’d like to avoid you can always make your own oat milk at home!


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What is the Pancreas?

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What is the Pancreas?

The pancreas is a large gland behind the stomach and close to the duodenum, the very first part of the small intestine. It is responsible for secreting enzymes into the duodenum through a tube called the pancreatic duct. Pancreatic enzymes join with a liquid produced in the liver, bile, and stores it in the gallbladder to digest food. The pancreas also releases the hormones insulin and glucagon into the bloodstream, which helps the body regulate the glucose it takes from food for energy. Pancreatitis occurs when the pancreas becomes inflamed. With pancreatitis, sometimes the enzymes become activated and begin to digest the pancreas itself. Treatment can be very painful and requires hospitalization most of the time. online lab tests If it’s not caught early, it can turn into a life-threatening illness. The most common cause of acute pancreatitis is the presence of gallstones which are small, stone-like substances made of hardened bile that can cause inflammation in the pancreas as they pass through the common bile duct.  Heavy alcohol consumption is another common cause.  Acute pancreatitis can occur within hours or as long as 2 days after consuming alcohol. Other causes of acute pancreatitis include abdominal trauma, medications, infections, tumors, and genetic abnormalities of the pancreas. Researchers studied the problem of pancreatitis and learned that eating vegetables can lower the risk of developing pancreatitis.   The study found that people who ate at least four servings of vegetables a day lowered their risk of developing pancreatitis by 44 percent compared to people who seldom ate vegetables. The following are a few ways that may help prevent pancreatitis:

  1. Limit your intake of alcohol.
  2. Keep your triglycerides in a healthy range (less than 150 mg/dL).  Triglycerides are included as part of the Lipid (Cholesterol) Panel.
  3. Eat four or more servings of vegetables each day.

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Why the circulatory system is so important

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Why the circulatory system is so important

The circulatory system, also known as the cardiovascular system, is responsible for the flow of blood, hormones, and oxygen, which in turn helps maintain homeostasis in your body. It also transports lymph, which is a clear fluid that gets rid of the waste in your body. There are 2 parts to the circulatory system: the systemic circulation, and the pulmonary circulation. The systemic circulation carries blood from the heart to all other parts of the body, and the pulmonary circulation carries blood from the heart to the lungs, then back to the heart. Some of the most common problems of the circulatory system include high blood pressure, aneurysms, heart disease, and varicose veins. A healthy circulatory system requires natural movement of smooth muscle tissue, so it is important you move your body every day by stretching, doing High-Intensity Interval Training (HIIT), or even something as simple as going on a walk. You should also beorder online lab tests

  • consuming a well-balanced diet,
  • maintaining a healthy weight, and
  • speaking to your physician about family history of heart issues.

You should seek medical help if you have problems breathing, chest pains, or feeling dizzy, as this may be related to your heart health.

 


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Can you reverse unhealthy eating habits from the past?

In the past, you may have been indulging in junk food far too often or even tried out a fad diet and may be wondering if there is a way for you to undo the effects these unhealthy habits had on your body, as they may have clogged your arteries. Some studies have found that it is possible to reverse clogged arteries, however, the changes that would have to be made to do so are harder than what many people can handle. Instead of setting this as your goal, which is not a very realistic goal, you should focus your efforts on trying to prevent the progression of clogged arteries which in the long run can prevent heart disease. This is a much more attainable goal and you can do so by changing your lifestyle with simple habits:order online lab tests

  • Eating a well-balanced diet is one of the most important changes you can make. The Mediterranean diet is high in vegetables, fruits, nuts, whole grains, seafood, and has been associated with reduced risk of heart disease.
  • You should also check your cholesterol levels, and if they are high you should take action by speaking to your physician and asking what you can do to lower your levels.
  • Maintaining a healthy blood pressure, and weight is also very important to prevent cardiovascular disease.

If you maybe overindulged in junk food in your younger days, or simply want to take precautions to prevent heart disease, you may want to give these lifestyle changes a try.

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