5 Foods You Thought Were Unhealthy

Posted on December 3, 2019 by argerlac

Food fads and facts come and go. Remember when fat-free foods were the answer to everything? It wasn’t too long before people began to learn that something else had to be added to make up for the loss of flavor caused by removing the fat. That something was sugar.

There’s nothing like a little knowledge (and a lot of sugar) for a dose of reality.

But the news is not all bad. There are some formerly “forbidden” foods you might want to reconsider.

Popcorn. After it was uncovered that a medium-sized movie popcorn along with a medium soda was like eating the nutritional equivalent of three Quarter Pounders topped with 12 pats of butter, people avoided popcorn like the plague. But recently scientists reported that popcorn contains even more healthful antioxidant substances called “polyphenols” than fruits and vegetables. These substances have been linked to a reduction in heart disease and certain cancers. More surprising is that the highest concentration of those polyphenols is contained in those annoying hulls that get stuck in between your teeth. Another plus for popcorn: It’s a great source of fiber and 100 percent whole grain.

What not to eat: Movie-theater-style popcorn. It’s cooked in lots of oil with butter and salt aplenty. Some movie theaters also pop their popcorn in coconut oil, which is about 90 percent unhealthy saturated fat. Microwave popcorn can contain twice as many calories as the more healthful air-popped variety. (Calories may not be the only problem with microwave popcorn, either, as dangerous chemicals, used in the flavorings and ink on microwave bags, could be toxic.)

Chocolate. It used to be associated with things like calories, acne, sugar and caffeine. But dark chocolate gets a pass, because it has so many healthy benefits (sorry milk chocolate fans). It contains powerful antioxidants called flavonoids, which are also abundant in red wine, green tea, fruits and veggies and are associated with a decreased risk of coronary heart disease, cancer, high blood pressure and stroke.

What not to eat: A big slab of chocolate cake or a daily bar of chocolate. Dark chocolate still has calories, after all, which can lead to weight gain (and weight gain increases your risk for heart problems and strokes). The German study that found chocolate’s health benefits also found you need only consume about six grams a day, which is the equivalent of about one square of a chocolate bar.

Eggs. If you had high cholesterol or heart disease—and even if you didn’t—you were once warned to limit your consumption of eggs. New research has found that healthy adults can consume an egg a day without worrying about increasing their risk of heart disease. According to the American Heart Association, the lutein found in eggs can actually be protective against the progress of early heart disease. Eggs are also loaded with protein, Vitamin D and valuable vision and brain-fostering vitamins and minerals.

What not to eat: A four-egg omelet cooked in lots of butter and oil, stuffed with cheese and sausage. That’s hardly an excuse to indulge in “healthy” eggs; neither is an order of fried eggs—even if you do order whole-wheat toast on the side. (If you fry an egg at home in a nonstick pan with no added fat, it’s OK.)

Coffee. Stunted growth … spikes in heart disease … cancer. True or false? That’s old news. The new scoop on coffee is that its health benefits far outweigh its risks. Recent studies have found that coffee contains high levels of antioxidants and may protect against Parkinson’s disease, dementia and type 2 diabetes.

What not to drink: Lots of it. Heavy caffeine use—anywhere from four to seven cups a day—can create its own set of problems, like anxiety, irritability and sleeplessness. So can all the trimmings, like half -and-half and sugar, adding anywhere from 40 to 70 calories per cup (and up).

Peanut butter. Although a two-tablespoon serving can pack about 15 grams of fat, that fat is the heart-healthy, monosaturated kind (like olive oil). Peanut butter also helps with appetite regulation, since it’s packed with fiber and protein. It also contains health-enhancing vitamin E, potassium and vitamin B6. And research shows that consuming peanuts can decrease your risk of diabetes, heart disease and other chronic health conditions.

What not to eat: Just any peanut butter—it’s not all created equal. Watch the sodium counts, which can range from 40 to 250 milligrams per tablespoon serving. Sugar, too, can be an issue, and is more prevalent in the reduced-fat varieties.

www.healthywomen.org/content/blog-entry/5-foods-you-thought-were-unhealthy%E2%80%94-arent

What is the Ketogenic Diet?

Posted on December 2, 2019 by argerlac

Dzevoniia/iStock/Getty Images Plus/Getty Images

It’s all the rage. The internet is filled with stories of how everyone from movie stars to ordinary people have shed stubborn pounds with the ketogenic diet. Some suggest that this eating pattern also may be helpful for managing diabetes and warding off Alzheimer’s disease. So, is it a miracle diet or just the latest fad?

How the Keto Diet Works

The ketogenic diet is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations. Many nutrient-rich foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk and yogurt. On a keto diet, carbs from all sources are severely restricted. With the goal of keeping carbs below 50 grams per day, keto dieters often consume no breads, grains or cereals. And, even fruits and vegetables are limited because they, too, contain carbs. For most people, the keto diet requires making big shifts in how they usually eat.

Why does the Keto diet restrict carbs?

Carbs are the main source of energy for our body. Without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body. Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain. Hence, the name for this eating pattern.

For our bodies, a ketogenic diet is actually a partial fast. During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel. With the keto diet, the ketones provide an alternative source of energy. Unlike a full fast, the keto diet helps to maintain lean muscle mass.

Is the Keto Diet Safe?

This eating pattern is not recommended for individuals with:

Pancreatic disease
Liver conditions
Thyroid problems
Eating disorders or a history of eating disorders
Gallbladder disease or those who have had their gallbladders removed

Plus, there are both short-term and long-term health risks for all people associated with the keto diet. Short term health risks include flu-like symptoms. For example, upset stomach, headache, fatigue and dizzy spells. This is called the “keto flu.” Some people also report trouble sleeping. Cutting back on high-fiber vegetables, fruits and whole grains also can increase risk for constipation. Often keto dieters must take a fiber supplement to help stay regular, but this should be discussed with a health care provider.

Long term health risks of the keto diet include kidney stones, liver disease and deficiencies of vitamins and minerals. To limit carbs, many nutrient-rich vegetables and fruits are cut out. Thus, intakes of vitamin A, C, K and folate usually are low.

The high fat nature of the keto diet is very controversial. A considerable body of research has shown that diets high in saturated fat may increase the risk for heart disease and other chronic health problems. The risk that keto dieters might be taking with regards to their long-term cardiovascular health has not been fully studied.

What the Science Tell Us About the Keto Diet

The keto diet has been used to help manage epilepsy, a disorder characterized by seizures, for more than 100 years. More recent studies are evaluating the keto diet as an alternative dietary treatment for obesity and diabetes. Research findings on the benefits of the keto diet for these health conditions are extremely limited. Studies on effectiveness of the keto diet were conducted with small groups of people. And, most of the research about Alzheimer’s disease relies on research done on lab animals. To fully assess the safety of this eating pattern, more research is needed. Plus, studies must be done on the long-term health effects of the keto diet.

Body mass index and individual metabolic rates impact how quickly different individuals produce ketones. This means that on the keto diet, some people lose weight more slowly than others — even if they are following the same exact keto diet plan. For this group of people, the keto diet can be frustrating and may impact their motivation for making healthy dietary changes. Plus, many people are not able to stick with the keto diet and gain back the weight after returning to their previous pattern of eating.

The Bottom Line

The ketogenic diet is quite restrictive. Research supports this eating pattern for epilepsy when managed along with a health care team, since its treatment can be very complex. However, with regards to the keto diet as a tool for weight loss and other health benefits, the jury is still out.

Caring Santa Visit

Posted on November 26, 2019 by argerlac

Description

Caring Santa provides a subdued and welcoming environment for children with special needs and their families.

Sun, December 1, 2019

9:00 AM – 10:30 AM EST

Castleton Square Mall

6020 E 82nd St

Indianapolis, IN 46250

Avoid Romaine Lettuce: CDC Warning

Posted on November 26, 2019 by argerlac

Based on new information, CDC is advising that consumers not eat and retailers not sell any romaine lettuce harvested from the Salinas, California growing region.

Most romaine lettuce products are labeled with a harvest location showing where they were grown.
This advice includes all types of romaine lettuce harvested from Salinas, California such as whole heads of romaine, hearts of romaine, and packages of pre-cut lettuce and salad mixes which contain romaine, including baby romaine, spring mix, and Caesar salad.
If you have romaine lettuce at home:
- Look for a label showing where the romaine lettuce was grown. It may be printed on the package or on a sticker.
- If the label says “Salinas” (whether alone or with the name of another location), don’t eat it, and throw it away.
- If it isn’t labeled with a growing region, don’t eat it, and throw it away.
- If you don’t know if the lettuce is romaine or whether a salad mix contains romaine, don’t eat it, and throw it away.
- Wash and sanitize drawers or shelves in refrigerators where romaine lettuce was stored.
If you are buying romaine lettuce at a store:
- Look for a label showing where the romaine lettuce was grown. It may be printed on the package or on a sticker.
- If the label says “Salinas” (whether alone or with the name of another location), don’t buy it.
- If it isn’t labeled with a growing region, don’t buy it.
- The recalled salad products have “Use By” dates ranging from October 29, 2019, to November 1, 2019.
- The recalled products have establishment number “EST. 18502B” inside the USDA mark of inspection.

www.cdc.gov/ecoli/2019/o157h7-11-19/index.html

Humor at Work

Posted on November 25, 2019 by argerlac

The 7 Healthiest Habits to Add to Your Routine

Posted on November 22, 2019 by argerlac

(And None of Them is Running)

Make a list. Make your best guess, then check-out the link below for a great read and encouraging tips.

medium.com/thrive-global/the-7-healthiest-habits-to-add-to-your-routine-c3bf4fa4e5db

Benefits of Reading for Pleasure

Posted on November 21, 2019 by argerlac

Reading for pleasure is widely regarded as a good thing but is that enough? It’s enough for those of us who happen to love reading and who have time for it. But what if we had evidence that it was such a good thing that omitting it from a school curriculum or time-table was a bad thing? What if senior management teams needed evidence? What if school library funding were being cut? What if too many people were too busy to prioritize reading for pleasure? What if teenagers were avoiding it because no one was telling them how it would affect their lives, well-being and perhaps even exam results?

It turns out that all those things are true.

It turns out that reading for pleasure has a wide range of extremely important benefits, benefits which we absolutely owe our young people. I’d argue that not to promote reading for pleasure and not to create a reading culture in school is a dereliction of duty towards our students. It will make their lives poorer.

Until 2015, I felt this in my heart but actual evidence was flimsy. There were many studies but some were very small or not replicated and it was hard to be able to say with any certainty what the results really showed. All that changed in 2015 when the UK’s Reading Agency published its Literature Review, a meta-study of hundreds of other studies over many years. “Reading for pleasure has a dramatic impact on life outcomes,” was the headline conclusion.

The research also showed that it wasn’t just the daily act of reading but the enjoyment of it that made the difference. Hence the phrase “reading for pleasure”. So, now we know: daily reading for pleasure positively affects mental health, self-esteem, vocabulary, general knowledge, socio-economic status, relationships, mood control, empathy, self-understanding and stress levels.

It was that last one – stress levels – that led me to invent the concept of “readaxation”. I define this as “Reading for pleasure deliberately to lower stress levels, thus increasing well-being and performance.”

Why might reading for pleasure reduce stress?

Because readers believe it does. Ask any reader, “Do you think reading for pleasure would reduce stress?” and most say yes. Confirmation bias means we tend to see what we expect to see: if we expect to see stress reduction, we do.
If we’re engaged in a book we can’t simultaneously be worrying – it gives negative thoughts a break.
Reading for pleasure allows a state of “engagement”, offered by Martin Seligman and others as an importantly positive and transformative psychological state.
It leads to increased self-worth, itself likely to reduce the stress of negative feelings.
We can choose books to create a desired emotion. If our emotional state is one we don’t like, we can change that by reading a book that will make us feel another emotion.
Reading gives us space away from the demands of other people. It gives us a break. This is especially important for introverts.

https://www.cambridge.org/elt/blog/2018/09/27/readaxation-reading-pleasure/

Gratitude Guided Meditation Video

Posted on November 20, 2019 by argerlac

https://www.youtube.com/watch?v=nCq5MkNem6k

Smoothie Substitutes/Additions

Posted on November 19, 2019 by argerlac

A good substitute for bananas in smoothies

Mango.
Papaya.
Pear.
Chia seeds.
Fresh dates.
Nut Butters.
Unsweetened applesauce.
Avocado (won’t add the sweetness, but will definitely add the thick and creamy texture)

Before you fire up the blender, consider these nutritious additions

Smoothies can serve as a cool, creamy, delicious meal-in-a-glass. But when you whip up your favorite smoothie, is it going to nourish you or merely satisfy your taste buds? And what will it do to that number on the scale? Here are six ingredients our dietitians believe will help you create the most nutritious, filling smoothies ever:

1. Dark, leafy greens

Spinach and kale are great staples for smoothies. But don’t be afraid to branch out and try beet roots, celery (with leaves) or other dark, leafy greens.

Greens are low in sugars and calories, and provide more iron and protein than fruit. They’re also bursting with fiber, folate, and phytonutrients like carotenoids, saponins and flavonoids.

“A smoothie that is all fruit is an unbalanced mini-meal,” says Anna Taylor, MS, RD, LD. “Grab a big handful of greens, rinse, and add to your smoothie to ensure you’re not missing out on key nutrients.”

All veggies help support a healthy weight, keep bowel movements regular, fight inflammation and decrease the risk of chronic disease. But research shows the vast majority of Americans struggle to eat the recommended three to five servings a day.

“If you have a difficult time eating vegetables, smoothies are a great way to increase your intake. Add as many dark, leafy greens as you like!” says April Verdi, RD, LD.

2. Cruciferous veggies

Shredded cabbage, bok choy (and leafy green kale, as well) are part of the special cruciferous family of vegetables.

“Cruciferous vegetables are my favorite ingredients to add to a smoothie. These nutrient-rich gems contain glucosinolates, an anti-inflammatory phytonutrient,” says Brigid Titgemeier, MS, RDN, LD.

Researchers are exploring cruciferous vegetables because studies have linked glucosinolates to a lower risk of certain cancers. And one study linked broccoli intake to increased survival in bladder cancer.

Whatever vegetable you choose, “smoothies are an incredibly easy vehicle for increasing your overall consumption, because you can’t taste the veggies!” she says.

3. Nuts, nut butters and seeds

Veggies are vital in a smoothie, but protein will stabilize your blood sugars and keep you feeling full.

Peanut butter, other nut butters, nuts and seeds provide protein — and they also provide heart-healthy fat.

“Most smoothies provide carbohydrate and protein but lack fat,” notes Kate Patton, MEd, RD, CSSD, LD. “The extra bit of fat in nuts, nut butters and seeds helps to slow your digestion.”

Choose natural peanut or almond butter (all peanuts or almonds, no fillers), or add walnut halves to boost your omega-3 intake.

Ground flaxseed is another great option. “It’s a source of omega-3 fat and provides extra protein and fiber,” says Ms. Patton. Two tablespoons contain 60 calories, 4.5 grams of unsaturated fat, 3 grams of protein and 4 grams of fiber.

“Because extra fiber also helps with bowel regularity, you may want to start with a small serving of flaxseed. Then increase, as desired, up to 2 tablespoons per day,” she notes.

Because nuts, seeds and nut butters are high in calories, “be mindful of portion sizes,” cautions Ms. Verdi. “Add no more than half an ounce of nuts or seeds, or 1 tablespoon of nut butter, per serving.” For example, eight walnut halves equal half an ounce.

4. Greek yogurt and milk/ milk alternatives

Dairy products are another source of protein, which can help make your smoothie a true meal replacement that keeps you satisfied.

“Plain Greek yogurt and tofu are nice alternatives to protein powders, which often come with added flavors and sugars that you may not want or need,” says Dawn Noe, RD, LD, CDE.

Ms. Verdi recommends nonfat, plain Greek Yogurt. If you want to add liquid to your smoothie, she suggests using unflavored skim or 1 percent cow’s milk, or unflavored almond or soy milk.

5. Berries

Love fruit in your smoothie? Then berries are the way to go.

“Raspberries, blueberries, strawberries and other berries add a sweet and tart flavor, and their fiber helps you stay full,” says Ms. Noe.

“Berries also contain antioxidants, which research suggests may have cancer-fighting properties. And because they’re low on the glycemic index, berries won’t spike your blood sugars as quickly as other fruits do.”

Try tossing a mixture of berries into a smoothie. It’s easy to find frozen bags of mixed berries at the grocery store. “Just be sure to buy the plain fruit mixture – without added sugar,” she adds.

Frozen fruit is a nutritious replacement for ice in your smoothies, too.

Now that you’re armed with a list of the best ingredients to add to a smoothie, you should be able to create nutrient-packed, quick meals that also make your taste buds happy.

health.clevelandclinic.org/the-top-6-ingredients-to-add-to-your-smoothie/

Healthy Horizons

Author Archives: argerlac