Tag: Healthy

Patients who lose weight with bariatric surgery generally set their sights on living a healthier life using weight loss surgery as a tool for weight loss and healthy weight management. Many patients are concerned they may suffer nutritional deficiencies as a result of the malabsorptive surgery such as gastric bypass because the surgery restricts the absorption of nutrients from food. Patients are prescribed dietary supplements to ensure their nutritional needs are met.

However, a mindful patient will also include healthy nutritional foods in every meal to increase their odds for nutrient absorption. Here are five powerful natural foods, that when included in the healthy post-weight loss surgery diet, may increase the nutritional absorption and overall health of the bariatric patient:

  • Spinach: Well known as a good source of iron, spinach is also an excellent source of vitamins A, C, and K as well as folate and magnesium. Fresh spinach is available pre-washed in the produce section of supermarkets. But studies indicate frozen spinach is also nutrient rich and it serves as a key ingredient in many egg and protein dishes. Spinach is also higher in protein than most vegetables with 2 grams of protein per 2 cups of raw spinach.
  • Oranges: We know oranges are an excellent source of vitamin C which helps boost immunity and fight colds. Oranges also contain folate and flavonoids which are known to fight cancer. Now available year-round oranges are a low cost fruit that may be included in a healthy post-weight loss surgery diet as a snack or recipe ingredient.
  • Garlic: Garlic has been used medicinally since ancient times and modern science suggests garlic may be effective in fighting cancer and heart disease and lowering blood pressure. Considered a vegetable, garlic is a low-cost flavoring for savory protein dishes. At the market select a full plump head of garlic with taut, unbroken outer skin. To use separate the cloves from the head and use as directed. To temper the pungent bad breath-causing flavors of garlic blanch whole, unpeeled garlic cloves for a few minutes. This will also make them easier to peel.
  • Mushrooms: While trying to eat a rainbow of colors from vegetables, do not overlook the humble mushroom. While they lack the vibrant color we associate with antioxidant rich vegetables these little fungi deliver a similar antioxidant punch. While very low in calories, mushrooms contain compounds that seem to fight cancer by inhibiting certain steps in the formation of tumors. Look for clean, plump and moist mushrooms and clean by gently wiping with a damp paper towel or soft brush to remove dirt and debris.
  • Yogurt: Yogurt is a significant source of calcium and provides a goodly amount of protein when included in the weight loss surgery diet. The live cultures in yogurt may help prevent digestive issues such as diarrhea and inflammatory bowel disease. A one-cup serving of low-fat yogurt provides 155 calories, 45% daily value of calcium, and 13 grams of protein. Enjoy yogurt with fresh fruit or include fat-free Greek yogurt as ingredient in recipes that call for sour cream, substituting equal parts Greek yogurt for the sour cream.

Spinach, oranges, garlic, mushrooms, and yogurt are commonly available affordable foods that can be easily included in the diet of a weight loss surgery patient. Patients who include a variety of fresh vegetables and fruits in their diet are more likely to obtain desired weight loss and sustain a healthy weight than those who rely exclusively on supplements for their nutritional health.

Source by Kaye Bailey

Linda Hymes shares a full repertory of delicious, healthy recipes that are fit for dancers and non-dancers alike in The Dancing Gourmet: Recipes To Keep You on Your Toes. Heck, these are recipes to keep you fit. Hymes knows the secrets of preparing tantalizing dishes that won’t add to your waistline- she trained at the prestigious School of American Ballet in New York City before becoming a professional ballerina for fifteen years. After retiring, she pursued her greatest passion- food- and attended the world-renowned Le Cordon Bleu in London.

The Dancing Gourmet is a perfect marriage of gourmet food and elegant aesthetic. Anyone who loves ballet or who wishes to look like a dancer by eating right will enjoy the mouth-watering, colorful photos of food and Hymes during some of her finest dancing moments- both seem to jump right off the page. The Dancing Gourmet is flavored with humor throughout it pages: the recipes are categorized by ballet’s positions of the feet, from first position (appetizers and small plates) through fifth position(entrees). The final section involves the prerequisite visit to the Land Of the Sweets (a reference from the second act of the much-beloved Nutcracker) which no ballet career or gourmet dining experience should be without.

Eating right doesn’t have to be a punishment. In fact, it can be quite pleasurable. Choices from the third category of salads (not just rabbit food!, according to Hymes) such as the grilled chicken salad with spicy blackberry dressing, thai eggplant salad with pickled garlic, and sole and salmon twirls with maple glaze are appealing, or curried banana balls with masoor daal and cold sesame soba with tofu for the vegetarian crowd. Top it all off with a cup of fresh-brewed chai and a slice of pavlova cake. Brava!

Source by Grier Cooper

Some are born with an inbuilt knowledge of what one’s body needs. Others are easily misguided and led by fashion, popularity, and peer pressure into things that should be avoided. There is also the bodies willingness or otherwise to partake of harmful substances. In my case my body could not tolerate chemicals or anything that affected the brain. This was guided by my keen desire for knowledge and making my intelligence number one.

The lessons learned are that what we do when we are young has an impact on aging and on what diseases and handicaps we will face as the years pile up. Good body maintenance is about avoiding anything toxic and that includes even dangerous rides at carnivals.

The latest fad is to take rides on vehicles that cause a drop and sudden stop, as in some crazy fairground roller coaster adventures. Watching one of these recently it was hard for me to believe that people not only put their own bodies at risk but that of their children in the name of having fun. The human brain is soft and very easily damaged.

The body warns of impending danger through the adrenalin glands and the sensation that many find addictive. As adrenalin flows it increases the heart rate and provides us with a flight or fight experience. In other words, it prepares for recovery from harm.

As the body jerks into a sudden stop the cranium and brain collide. This causes a degree of bruising and can even result in death or paralysis. But that doesn’t have to happen immediately as delayed response may see the effects of concussion several hours or even a day after the event.

Headaches; nausea; dizziness; memory problems; irritability; as well as balance and sleeping difficulties may follow. Look at these symptoms and compare them to those of Alzheimer’s or dementia patients. With the latter there are huge changes in brain functions that include memory loss.While there is no proven correlation to support the linking of the two it doesn’t mean it is not correct.

Drugs also affect the brain and taking pills on a regular basis may also be leading to the onset of Alzheimer’s or dementia. While there are no studies to prove this is the case it’s still a matter of common sense.

If one is looking for a fitness regime then start with the brain and all other things will surely follow. It has the ability to tell us when we are going wrong. Drugs, on the other hand, interfere with that side of nature. We educate the brain by what we do to our bodies. If we stuff ourselves with things like sweets and alcohol, and tell it that the odd adrenalin rush is OK, then changes in that vital organ will impel us to take more of it.

Source by Norma Holt

Are you facing mid-life feeling sluggish, fatigued and generally overweight? Don’t assume that it’s all downhill from here. You can stay fit and healthy well into old age – if you decide to make some important lifestyle changes. Now is the time to take action!

Ask yourself the following questions:-

  1. Why do some people fare better in old age than others?
  2. Why is it that some people in their 70s and 80s are able to lead a healthy and active life, free from disease, whilst others become frail and dependent on family members?

Could it be down to luck – or does it have anything to do with the lifestyle choices they have made?

It is true that some people may have a genetic disposition to illness that can not be easily prevented. However, the majority of people who suffer from age related illness may not have given enough attention to their overall health, especially during their mid-life years.

Aging has an impact on our health and vitality. We know that at around age 35 our heart rate begins to dip slightly. Between the ages of 47-51 most women begin to experience life changes associated with the menopause. As we progress past our 50s, our memory, balance and muscle mass begin to wane.

Regardless of general ageing, the main cause of many illnesses is largely due to poor diet, harmful levels of stress and a lack of physical and mental exercise. By choosing to change bad mid-life habits into good ones, you can delay or even prevent illnesses like, high blood pressure, type 2 diabetes and dementia.

Below the age of 40 it is possible, to some extent, to get away with poor lifestyle choices. Excess alcohol intake, smoking and a poor diet are largely compensated for by the youthful body. After 40 though, you need to take greater care of yourself. If you have arrived at age 40, with the belief that it is normal to lose physical fitness and gain weight, then your mindset may encourage what is known as middle age spread. In reality, this is an increase in visceral fat, often linked to high blood pressure, type 2 diabetes, heart disease and strokes.

Research has shown that between the age of 40 and 60, at least two-thirds of the UK population will suffer with some form of chronic health issue, or at least one long-term illness. Yet, to a large degree, many of these diseases can be avoided.

Mid-life is definitely not a downhill course. Instead, it gives you the chance to view life with a more positive outlook. You owe it to yourself to develop a greater chance of having an active and disease-free lifestyle, while living to a ripe old age.

Here are 4 suggestions that you can work on, if you want to avoid the risk of a debilitating disease later in life.

Take care of your teeth and gums – This may seem obvious, but oral hygiene plays a major part in our long-term health, especially as we age. Brushing and flossing after meals can help to prevent inflammation and the buildup of plaque in both the gums and body. Blood vessels which supply blood and oxygen to the heart and brain can become narrowed or restricted when plaque is present in the body. This can lead to a heart attack, stroke or early onset of dementia. Keeping your teeth & gums healthy can significantly improve your health.

Maintain a healthy diet – Ensure that the food you eat has a positive effect on overall health. Always check food labels to ensure products are low in salt, sugar and saturated fats. Foods high in these will raise your bad cholesterol, clog your arteries and increase your risk of diseases. A diet rich in lean protein, fresh fruit, vegetables and oily fish can guarantee you good health. Try to prepare and cook your own meals as often as possible. There are several good cookery books and programmes which show how to make healthy meals within minutes. Drink plenty of water daily and reduce your alcohol intake.

Exercise your mind and body regularly – It is never too late to start taking part in …

Is he healthy? One way to tell is by checking out the person’s body weight. Doing this is simple – he would just have to go on a weighing scale, and that’s it. But, how does he tell if this weight is healthy or not? Basically, one way to do so is through the weight calculator.

The Scoop on: The Healthy Weight Calculator

Weight calculators are basically those devices that are used to help in determining if a given person’s body weight is still healthy or if he would now have to do some steps in order to either bring it down or put up some weight. Healthy weight calculators basically work by means of certain formulas that have been zeroed in by weight loss and weight gain experts in determining the body’s ideal weight. Among these are the body mass index or BMI, the Devine and the Robinson formula, the Met Life Table, and yes, the people’s choice.

Body Mass Index (BMI)

The body mass index, or the BMI, basically tells a body’s health factor by means of the person’s height and weight. The basic formula for the BMI is the person’s mass divided by the squared height of the person. The mass should be in kilograms, while the height should be in meters. There are also formulas that one could use in case the stats a person has is pounds for the weight and inches for the height.

Through the body mass index, one would be able to tell if his weight is still healthy if he gets a result of 19 up to 25 from the weight calculator that makes use of the BMI calculation technique.

The Devine Formula

Under the Devine formula, there are ideal weights for men as well as for the women. For the males, the computation is as follows: 50 kg plus 2.3 kg multiplied by the (Height in inches minus 60). For the females, this is how it is calculated: 45.5 kg plus 2.3 kg multiplied by the (Height in inches minus 60). However, the Devine formula is usually accurate only for those who are at least or higher than five feet in height.

The Met Life Table Formula

The Met Life Table mechanism, on the other hand, calculates the ideal body weight based on predetermined values for each height and frame. However, since this was drafted way back in the late 1970s, it is not as accurate as it should have been now.

Source by Jens Peter Jensen

An integral part of human behaviour is that knowingly or unknowingly, we operate our system under habits. These habits are an intrinsic part of our daily existence. So, when you make a conscious effort to start your day with healthy habits, you are actually in a process to make our life more meaningful, nourishing and active. Nutritionists advocate making these healthy habits a part of your everyday ritual and seeing you transform your life for a better future. Here is a list of a few healthy habits to kick-start your day.

Get Up Early-

Make a powerful habit of getting up early in the morning as there is something magical about the morning hours. Steer away from the practice of snoozing your alarm clock every time it starts ringing. Waking up early is an important habit which can set the tempo for your entire day. Once you make a dedicated effort to accomplish this goal, you would realise how much extra work you can fulfil with the extra time found in the morning.

Meditate-

Once you have learned to wake up early in the morning, now you should focus on some concentration building ideas to set your intention for the day. Performing meditation for 10-15 minutes can be good practice to train your mind and emotions. It teaches to react positively to challenges which you may experience during the day.

Meditation also gives you a bright idea of how to go ahead with the day. When you breathe deeply during meditation, you let all your worries leave you far behind and experience inner peace. The silence of meditation has a remarkable effect on your mind and soul.

Hydrate Yourself-

Top and famous nutritionists also suggest beginning the day with a glass of water with honey as it helps you to rehydrate your body. Since you have woken up after long hours of sleep, your body may experience dehydration early in the morning. Drinking a glass of lemon water also cleanses your system and removes the toxins from your digestive tract. Moreover, lemon is an excellent source of vitamin C; it helps to combat obesity and freshen breath.

Exercise-

A workout session in the morning helps you to stay fit and active throughout the day. You can opt for yoga, brisk walk, cycling, a quick set of sit-ups and push-ups, jogging or swimming. It also keeps you safe from many deadly lifestyle diseases like diabetes, hypertension, heart ailments and obesity. You may take the help of a trainer to decide the right type of exercises keeping in mind your body structure and other health condition. Exercises improve the oxygen and nutrient level in your blood and energise your mind and body.

Have a Healthy Breakfast-

Breakfast is the most significant meal of the day. Since you eat the breakfast after long hours of sleeping, try to make it nutrient-rich and healthy. You can opt for eggs, sprouted beans, brown bread, baked beans, whole wheat chapatis, and fresh fruit juice. Top Nutritionists recommend never skipping your breakfast as you may end up with a craving for junk food which only provides you with empty calories.

So, these were, in brief, 5 healthy habits to kick-start your day.

Source by Abhilash Tyagi

Human beings eat different sorts of foods, and those foods after digestion excrete the waste that are not anymore needed by our bodies. These wastes have to be properly disposed as they may pose environmental and health hazards. In the same way that all other kinds of wastes must be properly disposed to avoid the said unwanted effects. What are these other kinds of wastes and who creates them? Waste creators are those manufacturers of different kinds of products. They produce these wastes on the process of manufacturing. These refuse that are not anymore useful like scraps of papers, cellophanes, cans, metals, all these have to be properly thrown as they may cause damage to our environment and to our health. In the same way manufacturers in the fields of electricity must properly throw away electronics waste they create for a healthy environment and a healthy citizenry.

The government of the United Kingdom has this thing called Waste Electrical and Electronics Equipment or better known as WEEE , which is a directive 2002/96 / EC, together with the RoHS Directive 2201/95 / EC. This became a European Law in February 2003 which sets the collection, recycling and recovery of all types of electrical items. It is commonly known as the WEEE waste directive which imposes the responsibility in the disposal of electrical and electronic waste to manufacturers, sellers, and end users to drive them into a concerted effort to make the environment clean. Companies are mandated to create an infrastructure for collecting all electrical and electronic waste including cellphones. WEEE waste directive has provided the platform in making the public aware that they can return their worn out and waste cell phone items for proper disposal that is an ecologically friendly manner.

Who would want his environment to be polluted that in return may backlash through global warming calamities? Everything that can be recycled must be recycled. For example, Aluminum, which is a sustainable metal that can be recycled into new cans within 60 days. So, instead of just throwing your used cans anywhere, bring those cans to proper disposal and you can even exchange those waste for money. Also your cell phones and other electronic gadgets can be turnover for proper disposal in exchange of money. With that you are protecting your environment plus you have new cans and new cell phones, and electronic gadgets back into the store shelves.

Having said all this, let us start in our own household the proper disposal of waste. Diligently we will do it until we contaminate our community in this worthwhile effort to clean up our environment. And we must act now and not procrastinate for we are now all seeing and actually experiencing the catastrophic effects of global warming which is causal to not disposing our wastes properly.

Source by Julius T Pacana

Body Trust

A few months ago I took an online course at Be Nourished, about Body Trust. It hugely impacted my thinking about my body, weight, diet, exercise. I had put on quite a bit of weight in my early 40s and no matter what I did, nothing would budge it. But in the process I learned a lot about nutrition and exercise.

I had a lot of shame about my weight and the way I looked, and it really impacted my ability to be in the world and being seen. My thoughts in the day were taken up with exercise, and walking as many steps as I could. I had a fitbit and the fit bit scales, and I was constantly thinking about food, exercise and how to reduce my weight. I hated looking in the mirror, and I felt as if I wasn’t doing enough to get my weight down.

I was diagnosed with hyperthyroidism in 2016, and I had to go for 6 week blood tests for my thyroid and liver. Two of the tests for my liver showed my enzymes were elevated.

When I participated in the Body Trust course, I came to see how my relationship with my body was really controlling. One of the meme’s they have on their site is “We cannot hate ourselves into a version of ourselves we can love.” The shame I was feeling was because we live in a fat phobic society, and we think we can diet our way to losing weight and being the size we want to be, AND at the same time have a loving relationship with our bodies. We can’t.

Fat Shaming

We aren’t the problem, our society has dysfunctional values, and leads us to believe we can control our weight, if we just apply ourselves the right way.

I wanted to fit in so I didn’t feel shame. I wanted to be invisible and not stand out, and being overweight made me feel as if I stood out too much. I thought I attracted too much negative attention.

Healthy Eating

I knew so much about food. I’d tried lots of diets, which all seemed to focus on healthy eating. The Wheat Belly Diet, Paleo, Plant Paradox, Eat Right For Your Bloodtype. I tried them all. Nothing made a difference, but I told myself I was eating healthy so I must have a slow metabolism, or it’s my thyroid affecting my weight, or its high cortisol from the stress from the earthquakes.

I had very good self restraint. I could go no sugar, no wheat, no gluten, and I was always trying a new way of eating, or importing foods from overseas, or trying to track down ingredients around the country. I had tons and tons of vitamins and supplements. My body was like an obsession, wanting to change it, control it through what I was eating and how I was moving.

Orthorexia

Orthorexia is the other end of the spectrum of disordered eating. It’s an obsession with healthy eating. It can be virtuous and elitist and shaming of anyone who doesn’t eat healthy. It’s very covert because it just appears like you are looking after yourself really well. I told myself I was just keeping up with the trends, the various chefs who wrote healthy cookbooks. I was optimising my health. I put A LOT of pressure on myself to eat perfect. My best friend had died from pancreatic cancer and that scared me to bits. I gave food a lot of power to hurt me and I was very rigid about what I ate.

In fact I think the way I was eating contributed to my thyroid condition, I’ve since read that going low carbs can throw your thyroid out of whack.

Control

I learned on the course all about how to take the shame out of eating, out of my obsession about my size and weight. I realised I was obsessing about exercise in an unhealthy way too. I sold my fit bit and scales. I had a lot of fear about stopping thinking about exercise and food. I feared I would become a fat slob, that I would eat anything …

If you travel for work or pleasure, you know that healthy food can sometimes be hard to come by. Or I should at least say there are so many temptations out there that the healthy options seem few and far between. Being prepared is 75% of the battle when it comes to eating healthy while traveling. It definitely requires a little planning and a special nutritional strategy. Luckily, you can adhere to your healthy eating plan with a little extra work. These 8 tips for healthy eating while traveling provide some solid ideas to staying on track while on the go.

1. Location – When you’re choosing where to stay, it’s all about location. Let’s say you’re traveling for work and you’ll be in the same location for at least a few days. Finding a spot that’s close to healthy resources is key. Is there a grocery store nearby that you can run to for healthy snacks and/or meals? Are there healthy cafes or restaurants within walking distance that you can stop in for a bite to eat? It’s easy to make the excuse that you can’t eat healthy while on the road if there aren’t good options around you. Don’t make that your excuse. Choose as wisely as you can to set yourself up for success.

2. Accommodations With A Kitchen or Kitchenette – One of the best ways to ensure healthy eating while traveling is to have access to some type of kitchen. Extended stay hotels, vacation rentals and Air B & B are all great options if convenient to your location. If a kitchen isn’t available, having a refrigerator in your hotel room for some healthy options is a great alternative. The point being that if you have either a kitchen or a refrigerator, you have the ability stock up with good snacks and easy meals. Things like fresh fruit and vegetables, bottled water, cottage cheese, greek yogurt, nuts, natural peanut butter, rotisserie chicken and canned fish are fantastic options that are easy to store and don’t require a lot of prep work to create a quick meal or snack.

3. Ship Items Before – Another strategy would be to ship your favorite dry goods to your location before hand. Protein powder, beans, nuts, canned tuna, bread and quick cooking oats are all items you could have sent prior to your arrival so that you have some healthy options waiting for you.

4. Carry A Cooler – Tote your health food around with you. Stock a cooler full of your favorite healthy snacks, sandwiches, bottled water and anything you need for the day. This options works well if you can drive to your location and bring your cooler with you. If you’re flying, you’ll need a collapsible cooler to pack in your suitcase.

5. Research Restaurants In The Area – Do your research before you go. Even if you have access to a kitchen or a refrigerator, you still may want or need to eat for a few meals. Find out what restaurants are in the area and which menus offer healthy options that interest you. You can plan any outings to one of these restaurants and know what you’re going to eat when you walk in the door.

6. Protein Powder – Protein is often the hardest thing to come by. Healthy eating on the go is made much easier if you can bring some protein powder with you. Even it it’s a back up, you know you have a good protein source to go to if you can’t find a viable option. Sometimes your healthy eating strategy might require using a combination of options. For example, finding some fruit and vegetables might be easy but grabbing a protein source might be pretty expensive. In certain cases, protein powder can fill in the gaps.

7. Supergreen Supplement – It’s often times very difficult to get the correct amount of vegetables in when traveling. This is the perfect time to incorporate a great supplement like Amazing Grass, Green Defense or Greens +. A supplement is just that – a way to supplement your diet. While this shouldn’t be your mainstay to getting in vegetables, it can always …

Why many of us don't join a gym despite knowing its obvious advantages? Or, why some of us shudder at the mere mention of a fitness center in a way as if it were a prison? Well, to start with, gyms can be quite an expensive affair, which keeps many people away from it. Most of them charge a hefty membership fee, get a complex contract signed and try to spin money in cases where there is none due. Then next, gyms get overcrowded after 5 PM in the evening making it doubly difficult for you to be there.

Being an office-goer, you don't have time to visit a gym either in the morning or any time prior to the peak hours of 5 to 8 in the evening. By the time the office shut and you reached the gym, it would be teeming with so many people that you just can't feel good. One more reason of our not joining gym could be the lack of quality fitness equipment and lack of proper management there. These are some of reasons which keep us away from gyms. But then, benefits exceed all those 'excuses' we trot out for not being at a gym.

There are a huge number of benefits that we get from out regular visit to a gym. We gain fitness and we get health; we become able to enjoy all the riches of life and we feel inspired. Our body becomes supple and we feel like being filled with energy and positive vibes for all the time. We don't get tired that easily as our stamina and endurance reach to a new level. Within few days of joining a gym, we feel like a gymnast or athlete who can do every trick the body could not earlier. In a sense, we gain a lot.

Apart from these obvious advantages, gyms give us a chance to get trained or do workouts under the supervision of expert trainers. We get valuable advice from health experts; we get to know a proper dietary plan to stay fit forever. Based on our specific requirements, we get a tailor-made fitness schedule to follow where trainers keep an eye on us and try to help out where we go wrong. We also get to train at the best of fitness equipment which we would otherwise never get to use at home. We will get a variety of cardiovascular and weight lifting machines to feel motivated.

In addition, some of gyms now have started giving more focus to the mind together with dedicating appropriate time to the body. They arrange a variety of classes including yoga, tabata, Pilates and Zumba so that we can reach the target of total health. What's more, gyms today have understood the importance of delivering fun and stimulating environment to its members and in this way, you can feel great while being there. In a nutshell, you should not think twice before joining a gym to stay fit and healthy forever.

Source by Alex Sharma

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