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Diabetes….Why we need to be concerned & what are the clues?

Body fat percentage, not BMI, predicts diabetes risk

Too many people have & don’t know it. Here’s why we need to do a better job at diagnosing it earlier.

Body mass index (BMI) is a traditional measurement that divides a person’s weight by their height to find out whether they have a healthy weight.

However, increasing amounts of studies have been questioning its usefulness and accuracy as an indicator of cardiometabolic health.

The distribution of fat, rather than the total amount, these studies suggest, may give us more clues about the risk of conditions such as insulin resistance, high blood pressure, heart disease, and even cancer.

 

https://www.medicalnewstoday.com/articles/321567.php

The benefits of drinking more water

Feeling thirsty? Then it’s already too late. Your body is already in the early stages of dehydrated.

The Benefits of Drinking more Water

So, what does this mean? Why should we drink more water?

  1. Lose Weight. Water plays an important role in weight loss and weight maintenance in a number of ways. Keeping hydrated decreases food cravings. Often we think we are hungry, when actually all we need is a big drink of water. Along with containing zero calories, drinking water also increases our energy levels and metabolism. Don’t just take my word for it, though, here’s the research done on over 18,000 adults.   It’s Nature’s ready mixed diet drink.
  2. Reduced Allergies. Your lungs are moistened by water. Water helps you breathe. When dehydrated, your body will restrict the width of your airways to conserve water loss.  When you don’t drink enough water, your histamine levels increase as the body loses water. This can lead to increased allergy reactions and asthma.
  3. Prevent cancer. Research suggests that staying hydrated can reduce the risk of colon cancer by 45%5, bladder cancer by 50%6, and possibly reduce breast cancer risk as well.7  Keeping our cells hydrated means that they can effectively transport nutrients in and toxic waste out of our body.
  4. Be less grumpy. Your brain tissue is 75% water. When you’re not properly hydrated, your brain operates on less fuel and efficiency. You can feel drained, or experience fatigue or mood fluctuations. Research says dehydration can affect your mood and make you cranky and confused. Hmm. I think  I may know a few people who  live their life in a permanent state of thirst.
  5. Perform better. Dehydration can lead to weakness, muscle fatigue, dizziness, and electrolyte imbalance. Keeping our body hydrated means an increase in energy and plays an important part in maintaining muscle tone and increasing the production of new blood and muscle cells.
  6. Get Smarter. Drinking 8 – 10 cups of water a day can increase your cognitive abilities by as much as 30%. The reason for this is that the more water your brain has, the more oxygen it can receive – which is what keeps it functioning at its best.
  7. Save Money. Save money by not having to buy soda and other sugary drinks.
  8. No more Cavities. It’s better for your teeth and that means fewer fillings and fewer dentist bills. All of my children are cavity free. As in NO CAVITIES at all. The only thing I put it down to is the fact that we don’t drink soda, but we all drink water every day.
  9. Pain free Joints. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. The leading supplement taken for joint pain is glucosamine. This works by aiding in cartilage’s absorption of water.
  10. Detox Our digestive system needs water to function properly. Our body flushes out waste by urinating and sweat. Both of these processes only work with hydration. If we don’t flush out waste and bacteria, these toxins collect in our our body.
  11. Youthful looking skin. Forget expensive face creams.  Regular and plentiful water consumption can improve the color and texture of your skin by getting rid of toxins and improving the flow of blood to the skin. Our skin cells have a 2 – 3 weeks lifespan. We are constantly making new cells to replace the dead ones. Keeping our body hydrated means that the new cells can be built properly. Water plays an important role in keeping cells firm, allowing for firmer, tauter youthful looking skin.
  12. Pimple free face. If your teenager has a problem skin with breakouts and redness, you will be amazed at the difference this little change will make. Watch this video on what 30 days of drinking water does to this woman’s skin. 

 

http://www.cleaneatingwithkids.com/dehydration-making-sick-fat/

How does Caffeine affect our health?

Many of us rely on a morning cup of coffee or a jolt of caffeine in the afternoon to help us get through the day. Caffeine is so widely available that the U.S. Food and Drug Administration (FDA), says about 80 percent of U.S. adults take some form of caffeine every day. But caffeine does so much more than just keeping you awake. It’s a central nervous system stimulant that affects your body in numerous ways.

Knowing the symptoms of caffeine and its long-term effects on your body may make you think twice about having that fourth cup of coffee. Read on to learn more about these effects.

Caffeine provides no nutritional value on its own. It’s tasteless, so you won’t necessarily know if it’s in your food either. Even some medications may contain caffeine without your knowledge.

This ingredient almost always causes some symptoms. At a minimum, you may feel more energetic, but over time, too much caffeine may cause withdrawal symptoms. According to the Mayo Clinic, it’s safe for most healthy adults to consume up to 400 milligrams of caffeine per day. Keep in mind that a standard size cup of coffee is eight ounces. If you’re using a mug or getting your fix at a coffee house, chances are you’re drinking 16 ounces or more, so reading labels is important.

As you consume the same amount of caffeine on a daily basis, your body develops a tolerance to it. Other factors like your age, body mass, and overall health can determine your tolerance to caffeine, too. If you want to decrease the amount of caffeine you take, it’s best to decrease your consumption slowly.

According to the Mayo Clinic, you should limit caffeine consumption between 200 and 300 milligrams per day if you’re trying to get pregnant. There’s some evidence that large amounts of caffeine can interfere with the estrogen production and metabolism needed to conceive.

https://www.healthline.com/health/caffeine-effects-on-body#7

New findings may explain the advantages of polyunsaturated fat

Written by Coach Connie,

Lifestyle Health Mentor

 

When we think of the word “fat”- We remember back to our parents and grandparents using lard for everything they made or putting a huge slab of butter on bread. Back then, we didn’t think anything of it when we were eating fat, whether it was good or bad for us. We just thought it was part of our diet.

Today, no matter where you look – you see news reports saying eat this fat but don’t eat this fat. We’re always trying to find the lowest fat diet. It almost seems as if we all need to be scientists just to figure out what should we eat. So let’s take a look at what polyunsaturated fat is, why it’s good for us and what should we consume to achieve the full benefits.

So, what is polyunsaturated fat and how does it affect our health? It is found in animal and plant foods, which is known as one of the healthier fats, together with monounsaturated fat. The biggest thing to remember is that we want to add in polyunsaturated and monounsaturated fat, which will be replacing saturated fats, commonly found in red meat, butter, cheese, and ice cream; and trans fat, which are unhealthy fats found in partially hydrogenated oil, that could increase health problems such as risk for heart disease. When you reduce the red meat and butter intake, substitute them with fish, beans, nuts, and healthy oils rather than refined carbohydrates. That’s why adding polyunsaturated fats into your diet can help lower your bad cholesterol (LDL), which causes your arteries to become blocked or clogged. It can contribute vitamin E to your diet, which is an antioxidant. By adding more of this healthier fat into our diets, it can boost your overall body, mind and soul, along with your waistline. Now isn’t that a bonus.

This type of fat includes omega-3 and omega-6 fats (EFA’s), which are essential fatty acids that helps our brain function and cell growth. We need to supplement these EFA’s through our food, since our body does not produce this on its own. They protect our heart because they contain EPA and DHA. They lower the risk of fatal heart attacks and sudden cardiac death caused by electrical problems that occur in the heart. By consuming fish, it may reduce the risk of stroke too and keep in mind, it contains vitamin D, healthy proteins, selenium, and other nutrients. It is recommended that you consume at least two 3-4oz servings of fish and seafood, including one serving of oily or dark meat fish per week. As for vegetable oils, it is recommended that you consume 5-6 teaspoons per day, which includes oil found in foods.

Lately, all you hear about is coconut oil or palm oils. Are they really better for you? Well, according to the AHA, there is no real known evidence as of now so, they recommend to stick to vegetable oils, because of the overwhelming evidence they are good for the heart.

So, how does the omega-3 and omega-6 fats work to our benefit?

  1. Lower triglycerides and lowers the risk of having an irregular heartbeat, known as arrhythmia.
  2. Cuts down the buildup of plaque in our arteries and decreasing our blood pressure
  3. It can regulate our blood sugar and lower our diabetes risk
  4. Lower inflammation and contains beneficial phytochemicals from the oil seeds

There are several foods that are recommended as part of the polyunsaturated fat category:

  1. Fish, including salmon, herring, trout, albacore tuna, anchovy, sardines, bluefish, mussels, halibut, bass, oysters and mackerel
  2. Vegetable, Safflower, Corn, Flax, Olive, Canola and Soybean oil
  3. Sunflower, poppy, chia and flax seeds
  4. Eggs and avocado
  5. Walnuts, soybeans, almonds, pine and brazil nuts
  6. Fresh, raw pork sausage, pork, roasted turkey, roasted chicken wings and duck
  7. Quinoa, toasted wheat germ, raw oat bran, dry chickpeas, millet, tahini and firm tofu

So, what if you don’t care for fish or have a fish allergy? According to the American Heart Association, you may want to supplement with over the counter fish oil capsules. Keep in mind, they are not regulated by the FDA. Most capsules carry about 200-400 mg of EPA plus DHA, which should be sufficient for most people. As always, consult with your doctor on a higher dose requirement. Some capsules leave an aftertaste or cause burping, so it’s best to choose the burp free option when choosing the right fish oil capsule.

Please note: As I always say, all in moderation, because eating too much of this type of fat can lead to weight gain, which contains 9 calories per gram. Carbohydrates and proteins carry half of that amount of calories, so just be aware of your consumption amount.

So, how does this compare to my daily healthy plate regimen? It is recommended to allow no more than 25%-30% of fat in your daily calories, of which should be from the polyunsaturated and monounsaturated groups. Keep in mind, limit the other fats, such as saturated fat to less than 6% of your daily calories.

Should we really have to read every label to see what type fat is in the product? Yes, because as stated, there are good and bad fats, so by knowing what to look for when purchasing the product will only benefit your health in the long run. Of course, keep in mind, that when food manufacturers lower fat, they usually substitute it with carbohydrates from sugar, refined grains, or other starches. These are digested faster in our bodies, which affects our insulin and blood sugar levels. This can result in weight gain and diseases.

As always, consult your health professional on any health concerns or questions.

I hope this article finds you in good health.

Sources:

https://medlineplus.gov/ency/patientinstructions/000747.htm

https://healthyforgood.heart.org/Eat-smart/Articles/Polyunsaturated-Fats

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

http://www.anneshealthykitchen.com/top-30-foods-high-in-polyunsaturated-fat/

https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/monounsaturated-and-polyunsaturated-omega-3-and-omega-6-fats

12 Important Vitamins for Weight Loss

How vitamins work?

Before we get to the vitamins you need to consume, let’s talk about how vitamins and minerals help you lose weight, and how they work.

Losing weight can become a real challenge if you do not have optimum levels of vitamins and minerals in your body.

You need to understand that your body needs specific and key nutrients that produce enzymes that break down fat and burn calories.

Deficiency in some of these vitamins, and you might find the scale is moving slower than you want.

A blood test can be a good way to check whether you have all the vitamins and minerals needed for weight loss.

But how vitamins help?

We talked about enzymes that our body produces.

The process of breaking down fat is a step by step process, and each step requires an active enzyme.

Think of it as a worker that makes things happen inside and outside cells.

In most cases, these enzymes are activated by a vitamin or a mineral.

If there is no vitamin to turn it on, the enzyme will not work.

The vitamins needed for the weight loss process are pantothenic acid, vitamin B3, vitamin C, and vitamin B2.

In addition, you need a healthy liver, because one of the primary roles of the liver is breaking down fat.

With low vitamin and minerals levels, your liver will not work properly.

Before we get to the important vitamins for weight loss, you need to understand that vitamins do not actually provide energy.

They assist our body in unlocking energy from stored energy sources, such as fat, for example.

 

https://healthyhomestead.com/vitamins-for-weight-loss/