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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Tag Archives: health

Eggs to lose weight?

If you like eggs, and want to lose some weight, this might be just for you. A recent study of men and women who ate two eggs at breakfast (as part of a reduced-calorie plan) lost a whopping 65% more weight than those who ate a bagel breakfast of equal calories. The egg eaters also felt more energetic. As far as the yolk, nutritionists are encouraging you to eat the yolks in that they contribute to the weight loss, but also increase the HDL cholesterol as well as being a good source of vitamin B12 and choline. I wouldn’t recommend the buttered toast, hash browns and bacon to go along with those eggs, if you are trying to lose some weight, however, having protein to start the day, helps reduce appetite and keeps blood sugar levels from wild fluctuations.

Eat the fat, not the sugar!

I am always amazed when I read health news. It seems as soon as one study comes out, the next research contradicts the previous one.  I read an interesting but controversial article where the researchers (three cardiologist from Britain) say that saturated fat does not clog your arteries and that the “clogged pipe” model of heart disease is “plain wrong.”  They go on to say that in people over 60, the number one risk factor for heart attacks is inulin resistance, driven by a number of dietary factors, especially increased sugar and other refined carbohydrates.  In other words, its not the saturated fat in your burger that causes the problem, it is the bun, fries and sugary drink that you wash it down with, that you should be concerned with. Remember inflammation is a driver of cardiovascular disease and pro-inflammatory ingredients are the sugars, refined carbs and industrial seed oils found in processed foods.  I will have a bit more on this next time!

Diet Pop, Stroke & Dementia…!!

Did you know that your artificially sweetened diet sodas may increase your risk of stroke and dementia?  A recent study from the Boston University School of Medicine reports that there is an association between those people who drink artificially sweetened diet pop on a daily bases and the risk of stroke and dementia.  Those who drink these specific beverages daily, have a three times greater risk, than those who drink one a week or less. This is the first of such studies to provide evidence of the connection between risk of all cause dementia and dementia because of Alzheimer’s disease and daily intake of artificially sweetened beverages. Surprisingly, researchers did not find the same risks for sugar-sweetened beverages.  However, they did find other risks for those who regularly consume sugary juices and sodas, such as smaller brain volumes, poorer memory function and smaller brain hippocampus, which is the area of brain important for memory consolidation.  Knowledge is power, maybe it’s time to reconsider our beverage consumption…!!

Prostate Screening

Hey guys, prostate cancer is one of the most common types among men. Though statistics show about 180,000 men a year are diagnosed with prostate cancer, only about 14% of those men will die from prostate cancer. Many prostate cancers grow slowly or not at all and some men will experience no symptoms, nor will they die of cancer. Prostate screening has been a contentious issue ever since the PSA test was devised. Unfortunately, PSA tests literally miss about as many cases of cancer than it finds as it is a imperfect test.  PSA can rise for many reasons including infections or benign enlargement of the prostate. Because these tests are imperfect, there are a number of missed cancers but also a significant number of false alarms. About 70% of men with elevated PSA do not have cancer when biopsied.  Often times surgery/radiation to remove the prostate can cause incontinence, impotence, bowel injury and problems urinating. There are new guidelines encouraging men 55-69 with no symptoms or history to discuss these screening concerns with their doctor, as screening can lead to unnecessary biopsies and treatments. Monitoring prostate cancer is now becoming more mainstream through repeated PSA tests without the rush to treat.  Apparently, men who have low-risk prostate cancer, don’t necessarily need aggressive treatment immediately and can be safely monitored. Guys, talk to your doctor if you have concerns.

Spring Back Care!

Now that spring is upon us, the spring chores will be consuming a lot of time, especially if you enjoy working in your yard and garden.  Bending over for an extended time is one of the most common causes of back pain during this time of year.  Often it is due to weeding, mulching, or any other chore that involves forward flexing, but lifting heavy items is also a concern. Maintaining a flexed posture, for any sustained period of time, is not healthy for your spine. It causes the discs and spinal muscles to come under extreme stress.  If it doesn’t cause pain immediately it may cause pain in the not-to-distant future.  Make sure you monitor your forward bending and take constant breaks to give your back some relief.  Also when bending, bend at the hips so you do not round your lower back, as this is a common mistake people make. Finally, never twist with something heavy in your arms.  Enjoy the spring and keep your back healthy!

Feel the Burn!!

Did you know lounging in a hot bath at 104 degrees for an hour can burn the equivalent of 140 calories? Even fidgeting all day, compared to just sitting, can burn up to 350 calories and studies have proved it. This can lead to a 30-40 pound weight loss over the year. I wonder how many calories I could burn while fidgeting in a hot bath? Lol… Drinking green tea can also help burn calories but you will need to drink more than 3 glasses daily to see results. If you enjoy cleaning your house, even for one hour, you can burn up to 100 calories. Don’t forget if you run short on time, a 15 minute high-intensity workout can burn a bunch of calories and it can be performed right in your living room, if you wish…have fun and stay healthy!!

Foods that fight inflammation..!!

We all know that what you eat greatly affects your health.  Inflammation is a big driver in cardiovascular disease and other diseases as well, such as Rheumatoid arthritis.  Foods that are high in simple sugars such as desserts or soda’s, can increase inflammation in our body.  This can then increase the pain in our joints and contribute to other problems that may appear mundane in nature, however might become serious over time. There are many foods that fight inflammation and here are a few; olive oil, spinach, kale, broccoli, almonds, walnuts, fatty fish such as salmon, strawberries, blueberries and cherries.  There are many more, but I haven’t enough time to list them all.  Finally, the Mediterranean diet is a good way of eating, as it is higher in monounsaturated fats such as olive oil.  These foods can literally reduce the inflammatory markers in your blood and keep you healthier and reduce pain symptoms.  Bon appetit…!!

Intensity, Intensity, Intensity!!

I have discussed on a few occasions the importance of exercise regardless of how much time you have to perform it.  Did you know that if you are crunched for time for working out, intensity matters?  For instance, if you don’t have a half hour to workout, 15 minutes of high intensity training (HIT) can do the job just fine.  With high intensity training you should be huffing and puffing and conversation should be difficult for a bit.  This means you are doing it right.  The nice thing about HIT is that you really don’t need any fancy equipment and its safe for almost everyone.  If you have certain physical issues you should discuss this with your doc. However, you can set up a space anywhere in the home or garage or basement and you may just need a set of dumbbells or some exercise bands.  Exercise can help us perform better in all aspects of our lives.  Go online and find the various HIT workout suggestions and custom tailor one to your liking, but remember, intensity matters!

Over the counter meds and heart attack

Do you take non-steroidal anti-inflammatory drugs such as ibuprofen (Advil, Naproxen, Diclofenac, etc.) on a regular basis?  I just read a study that found taking these over-the-counter meds on a regular basis, may increase your risk of a heart attack by as much as 30 percent.  Apparently they can influence platelet aggregation, cause blood clots, cause arteries to constrict, increase fluid retention and raise blood pressure.  Even though they are readily available drugs, they are not necessarily without risk especially if you have cardiovascular disease. It is a stark reminder that these drugs are not harmless.  There are supplemental alternatives for these painkillers. Talk to your Chiropractor on how to get pain relief from safer and more natural resources.

Opioids and Risk of Death

Pain is a fact of life and because of that people tend to seek out ways to reduce pain with their daily activities.  Did you know that fatal drug overdoses now have surpassed suicides and car accidents as a cause of death according to the CDC?  The death rate for opioid overdoses quadrupled from 1999 to 2015.  That means 91 Americans a day now die from opioid overdose. Though all age groups are more at risk for dying, those between their mid-40s and 60s are the hardest hit.  Chiropractic helps people of all ages reduce the pain that prevents them from enjoying life and can improve the function of the spine and body for maximum performance.  Don’t let prescription pain killers control your life…talk to your chiropractor for more alternatives…. !!