Diets and Weight Loss, Foods, Health and Disease

HWA – Banana Oat Breakfast Cookies-GLUTEN FREE

BANANA OAT BREAKFAST COOKIES  GLUTEN FREE

Let’s take a look at how some of the key ingredients in these Banana Oat Breakfast Cookies can offer healing support:

Bananas: The fructose in banana is liver’s favorite source of food. It provides quick fuel to the liver and wakes up sleepy cells, increasing their ingenuity and work output. Soothes the linings of the intestinal tract and also soothes the nerves attached to the intestinal tract. Contrary to popular belief, bananas are one of the most antibacterial, anti-yeast, antifungal foods. A great food to combine with other nutrient-rich foods or to take with supplements, because they improve the liver’s ability to absorb nutrients.

Cranberries: The anthocyanin in cranberries is multifaceted, as it does more than one job for your liver. Not only does it prevent oxidation in cells; it helps prevent cells from dying in general of toxic overload. It also removes and breaks free a variety of troublemakers, including those inherited from long past in the family line. The harsh fruit acid in cranberries that causes the mouth to pucker strips the cell membranes off pathogens, most especially bacteria. The vitamin C in cranberries holds similarities to the rare vitamin C in tomatoes in that it increases the liver’s immune system strength.

Banana Oat Breakfast Cookies Recipe

Ingredients:
1 large ripe banana (about 1/2 cup mashed)
1 cup gluten-free oats/ STEEL OR IRISH OATS
1 teaspoon cinnamon
1/4 cup cranberries or raisins (optional)

Directions:
Preheat oven to 350°F/180°C. Line a baking sheet with parchment paper.

Place the banana in a medium-sized mixing bowl and mash with a fork. Add the oats, cinnamon, and cranberries or raisins, if desired. Mix until uniform.

Scoop out the mixture using a heaping tablespoon measure—you should get about 8 cookies. Place them on the baking sheet and flatten them slightly to make discs.

Place the cookies in the oven and bake for 15 to 20 minutes, until browned on the sides. Cool completely before eating.

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Health and Wellness Associates

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Diets and Weight Loss, Health and Disease

HWA- PSORIASIS HAS SERIOUS COMPLICATIONS

Diets and Weight Loss, Foods, Health and Disease, Uncategorized

HWA SWEET POTATOES AND TOTS RECIPE

SWEET POTATOES AND TOTS RECIPE

 

Sweet Potatoes: An important glucose and glycogen storage food for the liver. All sweet potatoes and yams are beneficial, even white sweet potatoes. Similar to regular potatoes, they help support almost every function for which the liver is responsible inside our bodies. Sweet potatoes have phytochemical properties that calm heated, angry, stagnant, sluggish, and toxic livers and help prevent spasming. They also offer a range of hormone-balancing phytochemicals for the liver; the liver uses sweet potatoes and yams to regulate and control some of its hormone functions.

Sweet Potato Tots Recipe

Ingredients:
2 medium-sized sweet potatoes
1 teaspoon dried herbs such as oregano, thyme, or rosemary

OPTIONAL KETCHUP
6 ounces pure tomato paste (find one without additives or salt)
1/3 cup apple juice
2 tablespoons fresh lemon juice
2 teaspoons raw honey
1/4 teaspoon dried onion powder
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional)

Directions:
Preheat oven to 375°F/190°C.

Add 3 inches of water to a medium-sized pot, bring it to a boil, and add a steaming basket. Place the sweet potatoes in the basket, cover, and steam for 20 to 25 minutes, until tender on the outside yet firm in the middle. Remove from heat and cool completely.

Remove the skins from the sweet potatoes and grate them using the large side of a box grater. Place the grated sweet potato into a bowl and add the herbs. Mix until combined.

Use a tablespoon to scoop the mixture, and then use your hands to form the tots into small cylinders.

Place the tots on a baking sheet lined with parchment paper and bake for 40 to 45 minutes, flipping them halfway through, until browned. For a crispier tot, turn the heat up to 400°F/ 200°C for the last 10 minutes of baking. Let the tots cool for 5 to 10 minutes before eating.

To make the ketchup, combine all the ingredients in a bowl and whisk until smooth. Serve with tots.

 

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-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

HWA – FOUR REASONS CELERY IS HEALTH AND A TASTY RECIPE

FOUR REASONS CELERY IS HEALTH AND A TASTY RECIPE

This tip is courtesy of Dr. Weil on Healthy Aging. Get more ...

 

Celery is a vegetable that people seem to either love or hate – but if you are in the latter group, you are missing out! A biennial plant, celery is in the same family as carrots, dill and fennel. Why should you add it to your meals? Celery:

  1. Is an excellent source of vitamins C and K, and its active compounds, phthalides, may help lower blood pressure.
  2. Has long been associated with dieting due to its fiber content and low-calorie count.
  3. Is rich in potassium and sodium – important in regulating fluid balance and stimulating urine production.
  4. Lends itself to soups, stews and stir-fries as well as salads, or spread with natural nut or seed butters as a snack.

When choosing, always seek out organically grown celery, as pesticides are commonly used on conventionally grown varieties.

I am seeing the popular trend of drinking celery juice, where users throw away all of the fibrous components that also make celery a healthful option. I do not think there is any evidence behind the celery juice hype, but if you do enjoy it, just don’t forget to eat the whole vegetable on occasion.

 

Red Potato Salad

 

Potato Salad
Closeup of a red potato salad. Selective focus; shallow depth of field.

Potato salad isn’t just for summer picnics. Our take on this classic side dish is a healthy, sophisticated version can you can confidently serve at a picnic, family barbeque, or even at the fanciest of meals.

This sophisticated version of a classic potato salad can be used as a side dish for even the fanciest meal. Instead of mayonnaise, we use mustard and wine combined with vinegar and a moderate amount of olive oil. The result is a sharply flavored mix for the potatoes. Small red potatoes – also called new potatoes – are better suited for this dish because they have a firmer texture after boiling than the commonly used russets or baking potatoes. Remember to remove any sprouts before cooking. If you find very small red potatoes, you can leave the skin on and cut them in half.

Food as Medicine

An analysis by the USDA’s Agricultural Research Service found that the levels of phenolic compounds (which provide antioxidant protection and other health benefits) in red potatoes (and this red potato salad) rivals the levels found in some vegetables that are traditionally regarded as nutrition powerhouses, including broccoli, spinach and Brussels sprouts.

Ingredients

1 1/2 pounds red potatoes, organic if possible
1/4 cup Dijon or Dusseldorf mustard
1/4 cup dry white vermouth
1/4 cup white wine vinegar
2 tablespoons extra-virgin olive oil
1 yellow onion
2 stalks celery
2 tsp capers
1/2 cup chopped fresh parsley
Chopped fresh dill to taste
1/2 lb steamed green beans, cut in 1-inch pieces (optional)

Instructions

1. Boil potatoes in their skins, covered, just until they can be easily pierced with a sharp knife.

2. Meanwhile, prepare dressing in a jar, combining mustard, vermouth, vinegar, olive oil, salt and pepper to taste; shake well.

3. Drain potatoes, let cool enough to handle, then peel and cut into thick slices. Place in a large bowl.

4. Pour dressing over the potatoes while they are warm, tossing well.

5. Add chopped onion, sliced celery, capers, finely chopped parsley, dill and, if you like, other chopped vegetables (red bell pepper, radish).

6. Correct seasoning. Chill until served.

7. If desired, you can toss in lightly cooked fresh green beans as a good last-minute addition.

 

 

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-People Start to Heal The Moment They Are Heard-

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

HWA-KETO SNACK IDEAS

KETO SNACK IDEAS

 

GREAT SNACK IDEAS AS LONG AS YOU DO NOT EAT BREADS OR PASTAS DURING THE DAY

CARDIAC DIETS HAVE MANY REQUIREMENTS, SO PLEASE FOLLOW THOSE ALONG WITH DIABETICS.    KETO IS NOT A DIABETIC DIET.

 

 Pork Rind Nachos 2 Ways: Louisiana Hot Sauce Pork Rinds + Ranch + Shredded Cheese OR Plain Pork Rinds + Taco Seasoning + Shredded Cheese + Sour Cream + Microwave for 30 seconds

 Bacon & Guac: Bacon + Sabra Guac Singles

 Pepperoni Chips: Pepperoni + Paper Towel +  Microwave for 45 seconds + Pair with cheese of choice

Desk Drawer Soup: Boullion cube + Hot Sauce + 1 tsp Coconut Oil + Boiling Hot Water

 Dragon Balls: Hard Boiled Eggs + A rub of Salt, Pepper, Garlic, Cayenne Pepper, Smoked Paprika, and Cumin

Chocolate “Crackers” & Spread: Squares of Lily’s Dark Chocolate + Butter / Cream Cheese / Brie

 Ham Pin Wheels: Ham + Whipped Cream Cheese + Chopped Green Onions + Roll up & Slice

 Keto Cereal: Shredded Coconut + Sliced Almonds + Crushed Pecans + Chia Seeds + Flax Seeds + Pyure Packet + Cinnamon + Vanilla Extract + 1 tbsp MCT oil + Unsweetened Almond Milk + Heavy Cream

 Avocado Boats: Avocado + Frank’s Red Hot Sauce + Eat with spoon out of the skin

Quick Charcuterie: String Cheese Stick + Wrap in Prosciutto

 Keto Yogurt: Whole Milk Yogurt + Peanut Butter (one ingredient: peanuts) + Pyure Packet + Vanilla Extract

. Keto Muffins: 1 Egg + 2 tsp Coconut Flour + Pinch of Baking Soda + Pinch of Salt + Mix ingredients in mug + Microwave 1 minute

 Cheese chips: Sliced Cheese + Parchment Paper + Microwave until bubbling

 Keto Easy Egg Salad: Hard Boiled Eggs + Crush with a fork + Add mayo, mustard, salt and pepper + mix ingredients

Sweet & Spicy Snack Mix: Roast Pumpkin Seeds with Salt and Chipotle Chili Powder + Cacao Nibs

 Dog Dive: Hot Dogs + Salsa Verde

 Keto Smoothie: Avocado + Unsweetened Almond Milk + Ice Cubes + Pyure Packet + Frozen Strawberries + Kale

Spicy Keto Slaw: Wasabi Mayo + Bag of Coleslaw + Sliced Almonds

 Protein-Packed Chocolate Keto Ice Cream: Greek Yogurt + Vanilla Extract + Chocolate Protein Powder + Freeze for 15 minutes

 Bagel-less & Lox: Smoked Salmon + Cream Cheese + Capers

 Chocolate Mousse: Heavy Cream + Pyure Packet + Cocoa Powder + Whisk Together

 Easy Keto Breakfast: Fried Egg + Frank’s Red Hot Sauce + Bacon

Salmon Salad – canned salmon and Hellmans mayo

Keto Wrap: 3g net carbs Tortilla + Sriracha Mayo + Lettuce + Cheese + Ham

 Keto Trail Mix: Moon Cheese + Cello Whisps + Macadamia Nuts

 Crunchy Keto Salad: Chopped Purple Cabbage + Balsamic Vinegar + Pyure Packet

 

 

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-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

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Diets and Weight Loss, Health and Disease, Uncategorized

HWA-TEN WAYS TO BURN MORE CALORIES WHEN YOU WORK OUT

 

images (10)Ten Ways to Burn More Calories When You Work Out

 

 

To lessen the chances you’ll get bored and feel tempted to stop exercising, it’s important to occasionally revisit your routine and make any necessary changes. It’s easy to fall into a rut, doing the same exercise program over and over again, while realizing few benefits.

Eventually, you’ll lose your enthusiasm and very likely start making excuses for why you no longer exercise. Now is a good time to check out 10 tips and proven techniques, presented by Health.com,1 designed to help you burn more calories when you work out.

By incorporating one or more of them into your routine, you may become more enthused about exercising regularly. As you know, regular exercise is a vital aspect of achieving optimal health.

1. Listen to Music

Music and exercise have long been paired together. You may be among those who believe a pair of high-quality earbuds is nearly as essential to your workout as a good pair of athletic shoes. If that’s the case, then you’ll be happy to know listening to music is an easy and fun way to fuel your calorie burn.

Research at the University of Wisconsin-Madison2 revealed students who listened to music while exercising on a stationary bike achieved more health benefits compared to those who biked in silence.

Additionally, music with a fast (160 beats per minute) or medium (100 beats per minute) tempo was shown to fuel the participants’ exertion more than music with a slow tempo (60 beats per minute).

Specifically, researchers found students who listened to music during an eight-minute biking workout increased their average heart rate by 10 beats per minute, increased their exertion by 5 percent and burned 7 percent more calories than the non-music group.

A 2010 study published in the Scandinavian Journal of Medicine & Science in Sports3 also demonstrated cyclists worked harder when listening to fast music as compared to music with a slow tempo. However, music that is too fast was also shown to detract from the workout.

Researchers concluded songs with tempos between 120 and 140 beats per minute seem to benefit exercisers the most.

2. Choose an ‘Exercise Buddy’

Exercise has long been as much of a social outlet as it is a means through which to achieve optimal health. Identifying an “exercise buddy” adds a level of accountability to your workout program. If you plan to meet a friend at the gym but wake up feeling like you’d rather not go, chances are you will be more motivated to honor your commitment because your friend will be waiting for you.

Research conducted at Kansas State University (KSU) revealed you are more likely to achieve greater benefits from exercise when you work out with someone you think is fitter and stronger than you.

In fact, study participants increased their workout time and intensity by as much as 200 percent when exercising with a partner they perceived as better!

Brandon Irwin, Ph.D., assistant professor of kinesiology at KSU and principle investigator in the study, designed various exercise scenarios to determine if individuals engage in more intense physical activity when alone, paired with a virtual partner or engaged in team competition. Said Irwin:4

“People like to exercise with others and make it a social activity. We found that when you’re performing with someone who you perceive as a little better than you, you tend to give more effort than you normally would alone. …

By the last session, participants in the team group were exercising almost 160 percent longer than those in the partner group, and nearly 200 percent longer than those exercising as individuals.”


3. Standing Builds Core During Exercise

The goal of any exercise is to involve as many muscles as you can. You will burn more calories by involving as much of your body as possible in your workout. If you go for a brisk walk, for example, move your arms in a motion that helps propel your legs forward.

If you work out using an elliptical, Stairmaster or treadmill, you can strengthen your core by only using the rails for balance. This means no leaning on the rails! Your core muscles are strengthened when you engage them to keep your body upright and in motion while using these machines.

Maintaining good posture and correct form also will help you avoid injury. As much as possible, keep your head up and your eyes facing out. Resist the temptation to hunch your shoulders, slump on the rails or stare at your feet.

If you find yourself frequently leaning on the rails, you may need to temporarily slow the pace of your workout, shorten your workout or take occasional breaks.

4. Using Your Arms Adds More Fat-Burning Oxygen

Whenever your exercise is focused on your legs, see if there is a way to also involve your arms. As mentioned above, when you go for a walk, pump your arms and your feet will follow.

A study5 published in Research Quarterly for Exercise and Sport demonstrated exercisers use more fat-burning oxygen when involving their arms while using an elliptical machine than when using their legs alone.

While it may feel strange and will likely draw some curious looks at the gym, walking on the treadmill with your arms raised above your head will intensify your workout.

Certified personal trainer Sandra Hahamian, who works with clients employed by businesses such as Facebook and Google, told Shape:6 “You may look a little funny, but bringing your arms up really raises your heart rate.”

5. Adding HIIT Can Shorten Workout Time

I’ve mentioned high-intensity interval training (HIIT) many times before and, more recently, variable-intensity interval training (VIIT). Both programs are a great way to reduce the time you spend working out while dramatically increasing the benefits you receive from exercise.

A 2016 study7 involving three groups of exercising men — a control group, a group doing sprint interval training (SIT) and a group doing moderate-intensity continuous training (MICT) — underscored the value of brief intervals of high-intensity exercise. After 12 weeks of workouts, researchers concluded brief strenuous activity performed during shorter exercise sessions is as effective as working out for longer periods of time at a moderate pace. The study authors stated:8

“[W]e report that a SIT protocol involving three minutes of intense intermittent exercise per week, within a total time commitment of 30 minutes, is as effective as 150 minutes per week of MICT for increasing insulin sensitivity, cardiorespiratory fitness and skeletal muscle mitochondrial content in previously inactive men.”

As with all types of exercise, HIIT and VIIT also trigger mitochondrial biogenesis, which is important for longevity. By reversing age-associated declines in mitochondrial mass, you slow down the aging process. As noted in a 2011 review9 published in Applied Physiology, Nutrition and Metabolism, increasing evidence suggests “exercise can induce mitochondrial biogenesis in a wide range of tissues not normally associated with the metabolic demands of exercise.”

As explained in my book, “Fat for Fuel,” because mitochondrial dysfunction seems to be at the core of most chronic disease, activities like HIIT and VIIT that support mitochondrial biogenesis will strengthen your body and help it fight back. Be sure to allow ample recovery time between workout sessions because as intensity increases, frequency diminishes.

6. Weights Help You Burn More Calories

Adding weights to your workout can be an effective means of not only creating more intensity, but also burning more calories. Walking outdoors or on a treadmill while carrying hand weights works well if you are in reasonably good shape.

If you are new to this, I recommend you start with a 1-pound (0.45 kilogram) dumbbell in each hand. Focus on swinging your arms naturally and bending your elbows slightly, while keeping your arms close to your body.

You’ll be more likely to stress your joints and risk injury if you use overly heavy weights or swing your arms too high or unnaturally. Another option for adding bulk during exercise is to wear a special garment that gives you control over how much additional weight you carry.

A 2016 study10 sponsored by the American Council on Exercise (ACE) proposes that wearing a weighted compression shirt that holds additional weight close to your body’s core can increase your calorie burn by 7 percent during a typical workout.

The research was conducted by a team from the University of Wisconsin-La Crosse, led by John Porcari, Ph.D., professor of exercise sport science. Porcari offers the following cautions you should keep in mind when using weights during exercise:11

  • Do not use weights if you have existing cardiovascular or joint problems
  • Do not use weights on your extremities heavier than 2 pounds (0.9 kilograms)
  • Do not run while wearing ankle weights

Regarding the popularity of wearing weighted clothing during exercise, ACE chief science officer Cedric Bryant, Ph.D., states:12

“Weighted compression shirts or vests … place the load more centrally on the body, making them likely a more comfortable and safer choice. Another potential benefit associated with adding weight in the form of a compression shirt is it allows for greater freedom of movement with the hands and arms during a wide variety of exercises and physical activities.”

The video featured below, produced by SixPackFactory, shows you how to add weights and inclines when doing pushups.

7. Inclines Can Burn More Calories

Leveraging the effects of gravity during your workouts is another useful tool to burn more calories. After all, your body must work exponentially harder to counteract the forces of gravity when you bike, run or walk on an incline. Exercising on an incline not only intensifies your workout, but it also forces your body to activate more muscle groups beyond those used when you are walking on level ground.

Research performed at the University of Colorado13 looked at muscle activity for the calves, glutes, hamstrings and quads when study participants walked at varying inclines and rates of speed.

They found muscle activity increased significantly with the introduction of inclines of just 3 degrees, with hamstrings displaying 635 percent and glutes 345 percent of the muscular activity of level walking. Muscle activity increased even more when higher rates of speed were introduced with inclines. The study authors concluded:14

  • Hip, knee and ankle extensor muscle activities increase with steeper uphill grade
  • Only knee extensor muscle activities increase with steeper downhill grade
  • Changes in muscle activity with grade are more pronounced at faster walking speeds

8. Caffeine Can Enhance Exercise Performance

Caffeine has been shown to boost your metabolism and can help enhance exercise performance. Caffeine gives you a “lift” because it blocks the normal action of adenosine, which normally slows down your brain’s activity and induces sleepiness. Adenosine forms from the breakdown of ATP or adenosine triphosphate, the molecule that provides cellular energy.

Research by Ori Hofmekler, author of “The Warrior Diet: Switch on Your Biological Powerhouse — for High Energy, Explosive Strength and a Leaner, Harder Body” and “Unlocking the Muscle Gene: Trigger the Biiological Mechanisms That Transform Your Body and Extend Your Life,” showed coffee increases your metabolism by up to 20 percent and can be quite beneficial if consumed before exercise.

In addition to providing you with a temporary metabolic boost, other functional benefits of a preworkout cup of coffee include:

  • Enhanced memory
  • Improved blood circulation
  • Increased endurance
  • Muscle preservation
  • Pain reduction

When used before exercise, coffee will give you a good boost. Because coffee affects your muscles, you do not want to drink coffee immediately after exercising.

Also make sure it’s organic, and drink it black (sans sugar or milk). While it may be a bit confusing, coffee, like exercise, inhibits one of your body’s inherent mechanisms called mTOR (mammalian target of rapamycin). mTOR increases protein synthesis and builds muscle — after exercise. (Remember, you do not build muscle while exercising; but rather, muscle building occurs afterward.) Says Hofmekler:15

“[T]he timing of coffee is very important. Before exercise, it will work with the exercise itself. It really inhibits the mTOR, but at the same time, it will stimulate energy production, burning fat and increasing performance. After exercise, it’s not time for coffee. It’s time for a recovery meal … good-quality whey protein.”

9. Drink Water Before and After Exercise

As you know, pure, clean water is essential for your survival. If you are an athlete or exercise regularly, you must get your fluid/water replacement issue right to avoid the possibility of becoming dehydrated. On the other hand, you also do not want to overhydrate. As a general rule, drink to thirst.

While severe dehydration can be life threatening, even mild dehydration is problematic — causing cramping, headaches, irritability and impaired cognition. Lack of adequate hydration will most definitely affect your sports performance and diminish the effectiveness of your workouts. As reported by CNN, sports dietitian Amy Goodson said:16

“A 2 percent dehydration level in your body causes a 10 percent decrease in athletic performance. [T]he more dehydrated you become, the worse performance gets.”

A lack of proper hydration during exercise diminishes blood circulation, which can make muscles cramp up. If you’ve ever had them during exercise, muscle cramps can be extremely uncomfortable and painful. Keep in mind changes in your potassium and sodium levels due to sweat loss may also contribute to cramping.

Although you may be tempted to drink sports drinks before your workout to boost your energy, or afterward to replenish lost fluids and electrolytes, you’re better off sticking to regular water or coconut water.

Sports drinks contain as much as two-thirds the sugar of sodas as well as many artificial flavors, food coloring and high-fructose corn syrup — all of which are bad for your health. Remember that low-calorie and sugar-free versions most likely contain artificial sweeteners, which are even worse for you than fructose.

You can easily make your own rehydration beverage by simply adding a small pinch of natural, unprocessed salt to your water. I recommend Himalayan sea salt which, unlike processed salt, contains 84 unique minerals and trace minerals your body needs for optimal functioning.

10. Listen to Your Body During Exercise

While it may be tempting to flip through a magazine, read a book, text or watch TV while walking on a treadmill or riding a stationary bike, you may realize more benefits if you tune in to your body during exercise. Daniel Frankl, Ph.D., kinesiology professor at California State University, Los Angeles, told Health.com:17

“[These activities] take your attention away [from] your workout so you may not be giving it your best effort. Paying attention to your effort — your heart rate, your breathing, the sensation in your muscles — helps you maintain a steady effort so you can burn more calories.”

One concern I have about distractions during workouts is the potential risks for accidents and injuries that accompany them. For example, while focusing on a book or screen, you may inadvertently stumble or trip, not notice your shoelace has come untied, or begin slouching or slumping on the equipment.

As told to Outside Online,18 Dr. John Higgins, chief of cardiology and director of exercise physiology at Lyndon B. Johnson General Hospital in Houston, Texas, says there are benefits to turning off certain distractions while you work out: “Exercise can often help clear your mind and help you solve problems. If you’re now focused on the movie, you may lose that valuable benefit.”

The Importance of Exercise for Optimal Health

Having been an avid exerciser for nearly 50 years, I wholeheartedly believe a comprehensive fitness routine is essential for optimal health. No matter your level of physical activity, it’s important to make a realistic evaluation of your situation and continually motivate yourself to greater levels of achievement with respect to your personal exercise program.

Listen to your body and be willing to modify, or completely change up, your routine as your life and health circumstances change. To be successful, you must be willing to change and experiment to find what works best for you, and to continue experimenting as time goes on. Start today by choosing one or more of the tips suggested above and incorporate them into your current routine.

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

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Diets and Weight Loss, Health and Disease, Uncategorized

Low-Calorie Sweeteners Connected to Diabetes

Low-Calorie Sweeteners Connected to Diabetes

artificial sweeteners

Giving up sugar to rely on low-calorie sweeteners seems like a good idea for your diet. Those small packages often have 600 times the sweetness of sugar, ensuring your favorite food or beverage won’t be bland. But there’s a hidden danger connected to artificial sweeteners: Dr. Sabyasachi Sen, associate professor of medicine at George Washington University in Washington, D.C., authored a study that shows the use of low-calorie sweeteners may pre-dispose overweight individuals to diabetes.

If you are predisposed to metabolic syndrome, which includes high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat — all things that lead to heart disease and strokes — then your risk of diabetes is also increased by three to five times. According to Sen, artificial sweeteners, especially in a person with metabolic syndrome, increase fat accumulation and can lead to diabetes.

Sen’s study looked at sucralose, the equivalent of three to four cans of diet soda per day, and found that transporters on the cell surface show more cell function when a person consumes artificial sweeteners. “Glucose rushes in when the gates are open,” he said. “And this causes inflammation.”

The study found that people who were already obese were the most likely to add fat cells. “If you are an athlete and normal weight, you can handle glucose,” Sen explained.

It is difficult to determine which chemical is causing the increased risk of diabetes, but Sen’s study used sucralose-based products, which are the newest on the market. He used a low-calorie, low-sweet mixture of sucralose in powder form that was diluted and added to cells. When quantities were increased, effects were even more pronounced.

In a separate experiment, biopsy samples of abdominal fat from people who said they consumed low-calorie sweeteners, primarily sucralose and a trace of aspartame and/or acesulfame potassium, were compared. The cells of the patients who were obese showed increased glucose transport compared to those who did not consume low-calorie sweeteners.

The FDA has approved five low-sugar products — saccharin, acesulfame, aspartame, neotame, and sucralose. One low-calorie product, Stevia, has also been approved. One of the problems with artificial sweeteners is that a small portion of a low-sugar product is much more intense than sugar, and a person can begin to use it more and more or may find normally tasty foods less appealing.

So, what should you do? According to Sen, both sweetened beverages and low-sugar drinks are bad for you. “If you just drink sweetened beverages, you are taking in sugar itself, but if you drink beverages with artificial sweeteners you are taking in greater quantities of glucose. I’m not saying we should replace artificial sweeteners — that’s even worse,” Dr. Sen added. “But consider an option like fizzy water.”

In other words, weight gain and metabolic syndrome can be a vicious cycle for some. You use artificial sweeteners and become more and more reliant on these products. The more you use, the more glucose your body produces. Foods rich in natural sugars like fruit don’t taste as good.

The other problem is that people tend to think that artificial sweeteners don’t pack any extra calories and so they may over-indulge in other sweetened products.

Sen’s research took place in petri dishes in a laboratory, but the implications for people are serious. You don’t get a free pass with artificial sweeteners — even though the research model used smaller quantities of artificial sweeteners, the impact on cells was significant.

Remember We are in This Together!

 

-People Start to Heal The Moment They Are Heard-
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Are You Drinking Enough During Winter Months?

Health and Wellness Associates

Are You Drinking Enough During Winter Months?

Remembering to drink enough water is easy during the summer, when higher temperatures and outdoor activities drive the point home. But staying adequately hydrated is just as important during the winter.

Environmental humidity plays a role, said Stavros Kavouras, who directs the Hydration Science Lab at Arizona State University in Phoenix. Central heating causes drier interior environments during the winter, which can lead to increased water loss simply from breathing.

That’s not the only challenge. In cold environments, the kidneys actually excrete more urine, said Joseph C. Watso, a postdoctoral research fellow at the Institute for Exercise and Environmental Medicine in Dallas.

“It’s a small change that could potentially make a difference,” he said. “If you’re not sweating, you might forget to drink adequate water.”

Dehydration sets in when the body loses more water than it takes in.

Even minor dehydration – the level at which people begin feel thirsty – is linked to difficulty concentrating, poor memory and bad moods. And studies have shown people who chronically consume a low amount of water seem to be at higher risk of developing chronic kidney disease, kidney stones and urinary tract infections. “High urine flow seems to be protective,” Kavouras said.

News Picture: AHA News: Are You Drinking Enough During Winter Months?  Kavouras and his colleagues found mild dehydration impaired the function of cells that line blood vessels almost as much as smoking a cigarette. Dehydration also has been linked with inflammation, artery stiffness, blood pressure regulation and other factors that can raise the risk of heart disease and stroke.

Research also has linked poor hydration to diabetes. “Diabetes is a lifestyle disease that’s associated with what we eat, what we drink and how physically active we are,” Kavouras said. “Hydration seems to be part of this recipe.”

Exactly how much water people need can vary.

“Our water needs change from day to day based on factors such as environmental temperature and activity level,” Kavouras said. “If you are an Ironman athlete who trains four hours per day, your water needs are higher than somebody who is sedentary.”

In general, the federal Institute of Medicine suggests women take in 2.7 liters and men 3.7 liters of water per day. That might sound like a lot, but because food contributes about 20% of the daily water total, women should drink 8, 8-ounce glasses and men 12, 8-ounce glasses.

“It’s underappreciated that many fruits and vegetables are 90 to 95% water,” Watso said. “Eating more fruits and vegetables can certainly help you stay hydrated.” Soup, an old winter standby, also counts. “Just be sure to avoid soups with very high amounts of sodium.”

Watso recommends people keep a refillable water bottle with them and sip on it all day. “Your body can only process water at a certain rate, and if you drink too much too (quickly), the excess will be excreted,” he said.

Experts say fluid from tea and coffee – even that eggnog latte – counts toward hydration. Even soda and juices technically contribute to one’s daily fluid intake, although experts do not recommend them because of their high sugar content. Alcohol, however, doesn’t make the cut.

Kavouras advised people to pay attention to how often they use the bathroom. Adults should urinate six or seven times per day. Dark yellow or orangish urine is a sign to drink up.

“Drinking water throughout the day is one of the most effective things you can do to improve health and well-being.”

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Nutrition Plays An Important Role In Brain Shrinkage

Nutrition Plays An Important Role In Brain Shrinkage

 

Those with diets high in a number of vitamins as well as omega 3 fatty acids are not as likely to get the brain shrinkage linked to Alzheimer’s disease than those whose diets aren’t high in these nutrients. According to the research, elderly people with higher amounts of a number of vitamins as well as omega 3 fatty acids within their blood had much better results on mental acuity tests and also less of the brain shrinkage found in Alzheimer’s disease – whereas “junk food” diets resulted in exactly the opposite.

These omega 3 fatty acids as well as vitamin D are found mainly in fish. The B vitamins as well as antioxidants C and E are found mainly in vegetables and fruit. The research also revealed that those that had diets that were high in trans fats were more prone to have brain shrinkage as well as lower scores with the memory and thinking tests than those that had diets that were low in trans fats. Baked goods, prepackaged food, fast food, fried food and also margarine spreads are the main foods that trans fats are found in.

The research involved 104 individuals with an average age of 87 with very few memory and thinking problem risk factors. Blood tests had been made use of to ascertain the amounts of various nutrients within the blood of each person. Each of the participants also took memory and thinking skill tests. Forty two of the people had MRI scans to determine their brain volume.

On the whole, they had good nutritional status, but 7 % were vitamin B12 deficient and 25 % were vitamin D deficient .

The nutrient levels within the blood accounted for a lot of the variation in both brain volume as well as memory and thinking scores. The levels of nutrients accounted for 17% of the score variations for the memory and thinking tests. Other factors like age, amount of years of education as well as hypertension accounted for 46 % of the variation. The levels of nutrients accounted for 37% of the variation for brain volume. The potential to help stop brain shrinkage just by adjusting diet is exciting.

Everything You Need to Know About Fast Food Infographic

 

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Diets and Weight Loss, Foods, Health and Disease, Rx to Wellness, Uncategorized

Health Benefits of Cherries

Health Benefits of Cherries

 

Cherries for gout

100g of cherries has 50 caloriesCherries are especially useful for treating gout.  Gout is a kind of arthritis linked to an unusually high amount of uric acid in the bloodstream. Uric acid is made in the liver and sometimes too much uric acid is made. Needle-like crystals form as uric acid levels increase, and these crystals build up in the joints over time, resulting in the pain and inflammation typical of gout.

Bing cherries have antioxidant as well as anti-inflammatory properties, in particular a compound known as cyanidin, which has been found to inhibit the activity of the enzyme involved in the making of uric acid. Research has revealed that eating the equivalent of a pound of fresh cherries each day is highly effective for lowering uric acid levels.

One study demonstrated that healthy people who ate Bing cherries for 28 days had reduced inflammation markers and they stayed low for days despite discontinuation of cherry consumption.

Another study has also shown that eating cherries may lower risk of gout attacks. Gout sufferers consuming cherries for a 2 day period had a 35 % reduced risk of gout attacks when compared with those not eating cherries. The risk of gout flare continued decreasing with the increase of cherry intake, up to 3 servings over 2 days. It was found that additional cherry intake did not provide any extra benefit.[3]

Nutritional value of cherries (red) per 100g:

  •     How many calories in cherries – 50
  •     How much protein in cherries – 1g
  •     How many carbs in cherries – 12g
  •     What is the fat content of cherries – 0.3g

Nutrients in cherries

Cherries are a very good source of vitamins C and A. They are a good source of copper, calcium, iron, potassium and manganese.

 

Cherries and blood pressure

Cherries and blood pressure

Montmorency tart cherry juice lowers blood pressure

Consuming tart cherry juice is as effective for reducing high blood pressure as blood pressure lowering medications. Participants of a 2016 study who had early signs of hypertension experienced a blood pressure reduction of 7% three hours after consuming a Montmorency tart cherry concentrate and water mixture.[4]

The blood pressure readings of the 15 participants was least 130/90 mmHg, which means they had a higher risk of having cardiovascular related problems. They consumed either 60ml of tart cherry juice concentrate or 60ml of a commercial fruit-flavored drink.

Blood pressure was taken before consuming the Montmorency cherry concentrate and was measured thereafter on an hourly basis. The participants consuming the Montmorency cherry concentrate experienced a blood pressure reduction of 7 mmHg in the 3 hours after consumption.

The greatest systolic blood pressure improvement occurred when vanillic and protocatechuic, the cherry concentrate’s phenolic acids, reached peak plasma levels. The reduction in blood pressure from the consumption of the Montmorency cherry concentrate was comparable to the reduction achieved by blood pressure lowering medication.

A 2018 study found that consuming Montmorency tart cherry juice reduced systolic blood pressure in individuals between the ages of 65 and 80. The 34 study participants in this 12-week randomized controlled trial were randomly assigned to 1 of 2 groups.[5]

The 1st group drank 240ml of Montmorency tart cherry juice in the morning and 240ml in the evening every day for the 12 weeks. The 2nd group drank the equivalent amount of a cherry flavored placebo drink devoid of tart cherries. Blood pressure as well as blood sugar, insulin, weight and cholesterol were measured when the study began and again when it ended.

The Montmorency tart cherry juice group had a significant reduction (4.1 mmHg) in systolic blood pressure in comparison to the drink placebo drink group.

How much tart cherry juice should you drink a day to lower blood pressure?

The participants in the 2016 study drank 60ml of tart cherry juice concentrate, which is estimated to be equivalent to about 500g of whole tart cherries.

The participants in the 2018 study drank 480 ml tart cherry juice, which was prepared from 68ml Montmorency tart cherry juice concentrate diluted with 412ml water.

Health Benefits of Cherries

Tart cherry juice for sleep
Melatonin in cherries

Montmorency tart cherries have been found to contain substantial amounts of the sleep hormone melatonin, which helps in regulating the sleep-wake cycle. Although some other foods also have melatonin, the quantity is too low to be effective, but, according to research, Montmorency cherries have 0.1 to 0.3 milligram of melatonin a serving,[6] and contain about 6 times more melatonin compared to Balaton cherries. At this dosage melatonin has been proven to be an efficient sleep inducer.

 

A 2014 study concluded that Montmorency tart cherry juice helps in improving the quality and duration of sleep, as well as help in reducing insomnia severity.[7] The 7 study participants who suffered from insomnia that consumed the cherry juice in the morning as well as at night slept over an hour longer each night.

Besides Montmorency tart cherries being a good source of melatonin, tart cherry juice also helps in increasing the availability of the essential amino acid tryptophan, a precursor to serotonin which helps with sleep.  The tart cherry juice inhibits a tryptophan degrading enzyme and degradation of tryptophan is a predictor of insomnia. The researchers suggest the melatonin and tryptophan combination in Montmorency tart cherries is likely contributing to the benefits of tart cherries for sleep.

Cherries for weight loss

The Chemistry of Cherries

A 2008 animal study has suggested that tart cherries have significant potential for reducing belly fat. Obese rats that were given tart cherry powder combined with a high-fat diet gained less weight than rats that were not given cherries. After 12 weeks, the rats that were given the tart cherry powder had 54% body fat in comparison to 63% for rats that were fed a “Western diet”. The difference in weight gain was particularly pronounced in fat around the waist area, the rats that were given the cherry powder gained less belly fat.

The rats were given either a high fat and moderate carbohydrate diet,  or a low fat and high carbohydrate diet, both of which came either with or without tart cherry powder. The cherry enriched diet rats experienced a total cholesterol level reduction of approximately 11%.The TNF-alpha inflammation marker was reduced by 40% and interleukin 6 (IL-6) was reduced by 31%.

Health Benefits of Cherries

Cherries and cancer

Cherries have quite high levels of anthocyanins (the flavonoids giving cherries their intense red color), which give them anti-inflammatory, antioxidant and chemopreventative properties. Tart cherries contain the natural compound perillyl alcohol, which seems to be very effective in reducing the incidence of all kinds of cancer.  Perillyl alcohol has tested well for treating advanced prostate, breast and ovary cancers.[9] Research suggests that substances in tart cherries can reduce the formation of the carcinogenic chemicals (HCAAs) that develop from the charring of meat.

Cherries for colon cancer

Two of the anthocyanidins present in cherries, quercetin and isoquerxitrin, have been found to prevent the growth of colon cancer.

Cherries for breast cancer

Cyandin-3-glucoside, another anthocyanin found in cherries and other fruits, has antioxidative and anti‐inflammatory properties and also induces the death of  breast cancer cells. Cyandin-3-glucoside inhibits the cytokine VEGF, which plays a key role in tumor angiogenesis. Angiogenesis (new blood vessel formation) plays a major role in breast cancer progression by providing cancer cells with nutrients, oxygen, and blood vessels for cancer cells to spread.

Delphinidin is another  anthocyanin found in cherries and other brightly colored fruits and veggies, and is also found in certain dietary supplements used as complementary cancer treatment. Delphinidin induces cell death in HER2+ breast cancer cells. Delphinidin also inhibits epidermal growth factor receptor (EGFR) signaling in breast cancer cells.

Cherries and muscle soreness

Tart cherry juice benefits for exercise

Tart cherry juice improves exercise recovery

Cherries help to alleviate muscle soreness after exercising. A cup of tart cherry juice can help in reducing the soreness and inflammation of the muscles that is experienced after strenuous exercise. Marathon runners consuming tart cherry juice twice a day for 7 days before a race experienced less post race pain compared to runners not consuming cherry juice.

A 2011 study revealed that men who had tart cherry juice after weight training exercises experienced less muscle pain as well as less strength loss.

A 2019 study found that active women consuming tart cherry concentrate twice a day for eight days experienced reduced muscle soreness after exercising.

Tart cherry juice improves exercise performance

A 2019 study concluded that Montmorency cherry supplementation improves cycling performance. Eight trained cyclists supplementing Montmorency tart cherry for 7 days improved cycling time-trial performance. The exercise performance improvement was accompanied by muscle oxygenation enhancement which suggests that the cherry polyphenols’ vasoactive properties could be supporting the performance improvement effects.

Cherries and osteoarthritis

Tart cherry juice for arthritis

Commonly used pain medication for osteoarthritis doesn’t actually reduce inflammation and has  unwanted side effects such as kidney or liver damage. The pain relieving properties of tart cherries have been show to be effective for the relief of pain associated with osteoarthritis without the side effects of conventional treatments.

A 2007 study revealed that pain and function improved significantly in osteoarthritis of the knee patients when they were given tart cherries in supplement form for 8 weeks.

Cherry juice for inflammation

In a 2012 double-blind, randomized, placebo-controlled study, 20 patients suffering from inflammatory osteoarthritis had significant reductions in inflammation markers after consuming tart cherry juice twice daily for 3 weeks.

The study participants included twenty  40 to 70 year old women experiencing at least moderate osteoarthritis pain. They consumed 10.5-ounces of tart cherry juice or a placebo cherry drink twice daily for 3 weeks. There was a statistically significant reduction in inflammation among those individuals who consumed the tart cherry juice, which was indicated by reduced C-reactive protein levels. The reduction in inflammation was greatest for individuals who had shown the highest levels of inflammation at the beginning of the study.

Cherry juice for pain relief

Cherries are a natural pain reliever. Researchers have found that anthocyanidins from cherries have the ability to block both COX-1 and COX-2, enzymes considered to cause pain. Of all the fruits which were tested, cherries had the highest amounts of key anthocyanidins. The COX-inhibitory activities of the anthocyanidins in cherries were even found to be comparable to those of naproxen and ibuprofen.

Cherries and heart health

Tart cherries and cholesterol

Elevated LDL cholesterol levels are a risk factor for atherosclerosis and other cardiovascular diseases. The standard medical approach to help reduce LDL cholesterol levels to a safer range is to prescribe statins to reduce blood lipid levels. However, some patients encounter Statins are however not without side effects such as muscle pain to liver dysfunction.

A 2011 study reported a 26% reduction in cholesterol levels in mice fed tart cherry powder. A  reduction in early death of 65% was also reported, which was believed to be as a result of an improvement in cardiovascular health.

Another 2011 study in humans reported a reduction in of triglycerides levels of more than 17% on average after consuming 8-ounces of tart cherry juice daily for 4 weeks.[21]

A 2018 study reported a significant reduction in LDL cholesterol levels after participants drank Montmorency tart cherry juice made from concentrate. Study participants drinking 480ml of Montmorency tart cherry juice daily for 12 weeks experienced a reduction in LDL cholesterol levels as well as lower levels of total cholesterol.

How to Freeze Cherries

Benefits of cherries for skin

What is oxidative stress?

Oxidative stress when the body has an imbalance of antioxidants and free radicals. Free radicals are produced by the cells of the body during normal metabolic processes, and free radical neutralizing antioxidants are also produced by the cells. The body usually maintains a balance between free radicals and antioxidants.

Oxidative stress plays an important part in the aging process, especially in the skin. Aging results in the thinning of the epidermal (outer) as well as dermal (under) layers of the skin. This leads to fine wrinkles as a result of reduction of elastic fibers, collagen, and hyaluronic acid.

What are antioxidants?

Free radicals are unstable molecules which can cause damage in the body, and antioxidants neutralize free radicals by giving the free radical an electron. Antioxidants are produced naturally by the body and can also come from food such as fruit and veggies.

Several human studies have shown that sweet as well as tart cherries reduce oxidative stress. Melatonin, carotenoids, anthocyanins, polyphenols,  and vitamins C and E are all contributors to the antioxidant properties of cherries.

Cherries are an excellent source of anthocyanins, the flavonoid pigment that gives the cherry it’s color, and which has the greatest antioxidant capacity of any of the flavonoids. Tart cherries have more anthocyanins in comparison to sweet cherries. Scientific evidence has suggested that anthocyanins could possibly delay the appearance of signs of skin aging.

Health Benefits of Cherry Juice

Cherry juice and diabetes

There is some evidence to suggest that consumption of cherries could help in promoting healthy glucose regulation and reducing diabetes risk.

The enzymes dipeptidyl peptidase-4 and α glucosidase which are involved in the promotion of diabetes are inhibited by chlorogenic acid, one the main polyphenols of tart cherry juice.

Study results suggest that blood glucose could be reduced from anthocyanins by slowing the production of glucose from complex carbohydrates. The production of glucagon by pancreatic α cells could also be reduced, and hepatic glucose uptake and production of insulin by pancreatic β cells increased.

A 2008 study revealed a significant decrease in hemoglobin A1C (HbA1C) after diabetic women supplemented 40 mL of concentrated tart cherry juice day for 6 weeks. Fasting blood glucose was also decreased by 8%.

History of cherries

Cherries were named after the ancient Turkish town of Cerasus and go as far back to at least 300 B.C.

Cherries were among the first fruits the early settlers brought to America. The first cherry orchard was planted in northern Michigan in the 1600s. The 1st commercial tart cherry orchards in Michigan were planted in 1893.

The ultimate celebration of cherries is the National Cherry Festival, which is held each year in July in Traverse City, Michigan.

Cherry trees have played a part in American folklore since George Washington chopped down his father’s cherry tree, then couldn’t tell a lie and told his father what he’d done.

Sweet cherries are cultivated throughout North America and Europe. France, Spain, Italy, Switzerland, Germany and Russia are big producers in Europe. Sour cherries are cultivated in Eastern Europe, Germany, Russia, and the United States. Germany tops the world in cherry production, followed by the United States.

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Article reviewed by Dr Patricia Carrothers, Regenerative and Preventative Medicine.