All Journal Entries Journals
Sort By:  

Make A Shake That Will Keep You Full For Hours

Aug 29, 2016 - 2 comments

                                  Make A Shake That Will Keep You Full For Hours

Making your shake thicker can trick your brain into keeping you full for longer, new Dutch research suggests.

Researchers had 15 men try two different shakes, both on an empty stomach on different days. One shake was 100 calories and thick like pudding while another was 500 calories but thin like milk.
The researchers then measured the amount of food in the subjects’ stomachs with an MRI and surveyed them on how hungry they felt for the next hour and a half.

Even though the 500-calorie shake stayed in the subjects’ stomachs for longer, the 100-calorie shake kept them feeling as full or more full than the higher-calorie one.

That held true at their next meal, too: The researchers also gave the men an all-you-can-eat sandwich buffet, and there was no difference in how much each group ate.

There are neurons in your mouth that have a direct line to your brain, says study author and Ph.D. candidate Guido Camps. So when those neurons detect that your drink is thick, they send signals to your brain tricking it into thinking you’re getting a more substantial meal.

So if you want your protein shake to hold you over for longer, blend up your powder with high-fiber fruits and vegetables like bananas, which will thicken it, rather than mixing it with water, suggests Camps.
Other great thickeners: Chia seeds, which absorb water and create a paste-like consistency when added to liquid, and casein protein powder, which blends up thicker than whey.
In the study, Camps used a kind of fiber to thicken the shakes. You can mimic the same effect with psyllium fiber powder.


http://ajcn.nutrition.org/content/early/2016/06/01/ajcn.115.129064.abstract

Baking Soda May Reduce Premature Death Risk?

Aug 28, 2016 - 2 comments

                                   Baking Soda May Reduce Premature Death Risk?


Research published this month in the Clinical Journal of the American Society of Nephrology found that having balanced baking soda, or bicarbonate, levels in your body could reduce your chances of an early death.

The study examined data compiled in the Health, Aging and Body Composition Study for 2,287 participants. Participants were healthy adults who, at the onset of the study in 1997, were between the ages of 70 and 79, and were followed for approximately 10 years. Survival data were gathered through February 2014.

What did they find?

Study author Dr. Kalani Raphael, associate professor and nephrology and hypertension specialist at the University of Utah, and colleagues investigated pH, carbon dioxide and bicarbonate in association with long-term survival. According to the University of Utah press release, “Critically ill patients with severe acid-base abnormalities have a very low likelihood of surviving their illness, but it’s unclear whether more subtle changes in the body’s acid-base status have an effect on the longevity of relatively healthy older people.”

Raphael and colleagues found that low levels of bicarbonate may be linked to an increased risk for premature death by 24 percent. Sodium bicarbonate assists your body in balancing pH levels, possibly extending life. “What we found was that generally healthy older people with low levels of bicarbonate had a higher risk of death,” Raphael said. “Adding the pH measurement into the equation didn’t change the results, which is important because pH is not routinely measured.”

The study’s findings may assist clinicians in better assessing a patient’s risk of premature death by analyzing their blood bicarbonate concentrations more closely. Clinicians can recommend dietary adjustments to patients with low bicarbonate concentrations to optimize health.

How do you get more baking soda in your life? Surprisingly, the answer has nothing to do with that yellow box in your fridge fighting odors. If you want to balance your pH levels by getting more sodium bicarbonate in your diet, eating more fruits and vegetables is the key.

Fruits and vegetables high in potassium and bicarbonate will have a negative potential renal acid load (PRAL) score. This represents the amount of acid produced by the kidneys after metabolism. The higher the negative, the more potassium and bicarbonate they will provide, potentially reducing your risk of premature death, according to the study. Apples, raisins, spinach, bananas, carrots, broccoli, lemons and even coffee are a few sources that will boost your potassium and bicarbonate levels.

Are you eating enough fruits and vegetables to keep a healthy pH balance?

Source: Professor, Seifert,

                                          Baking Soda and Exercise Performance:


One last thing to mention here about the benefits of baking soda… There are many recent studies that reveal that taking baking soda mixed with water about 60-90 minutes before exercise shows significant improvements in exercise performance, which can equate to the results you get from exercise.


The dosages in the studies were generally about 90-135 mg per lb of body weight, which would basically equate to about 2-3 teaspoons mixed in water for most people. However, it was noted that this quantity caused stomach upset for some people. If this is the case, you could test smaller amounts spaced out over time, such as 1 teaspoon 2 hrs before exercise and another teaspoon 1 hr before exercise.

The theory as to why baking soda helps exercise performance is that it helps reduce the effects of lactic acid on the muscles and allows you to do more reps before fatigue sets in.



4 Worst Foods for Plantar Fasciitis

Aug 28, 2016 - 0 comments

                                                   4 Worst Foods for Plantar Fasciitis
Rick Kaselj, MS
There’re various reasons why plantar fasciitis may occur. However, there could also be unknown reasons for its occurrence, which makes the condition even more depressing for many people because they do not quite know what to do to prevent or avoid the situation. Some reasons for the occurrence of plantar fasciitis include wearing improper shoes, carry heavy loads for prolonged periods and being overweight.

HOWEVER, did you know that there’s also a role that FOOD plays for those who have plantar fasciitis. There’re foods that can make the condition worse. Yes, certain foods can do you more harm than good and there’re certain foods that exacerbate certain ailments. Let’s discuss some of the worst foods for plantar fasciitis. If you are suffering from chronic heel pain related to plantar fasciitis, you do not want to miss learning about these 4 foods that can simply make the condition much … MUCH worse.

#1 – Junk Food!
There is not much that comes from junk food that can do much for the body except help us pack on the calories and feel sluggish … or worse … really, really sick. Sometimes, a person’s body get’s accustomed to junk food and this is a bad, BAD … really bad idea. Why? Junk food typically contains high amounts of unhealthy sugar and fats. These unhealthy ingredients FEED diseases and ailments including plantar fasciitis. Hence, if you’re suffering from plantar fasciitis, you need to stop abusing your health with junk food. I mean, to be realistic, small amounts of these substances could be permissible and we do encounter this from time to time in meals. However, DO avoid junk food when dealing with plantar fasciitis.

#2 – Meats
Lean meat is certainly better than meat that has significant amounts of fat. These fats clog the body and prevent the healing and anti-inflammatory processes that help to tackle problems such as plantar fasciitis. Unhealthy fats from mea,t feed inflammation and this is bad news for chronic heel pain. When consuming this food with high amounts of unhealthy fat, the body is unable to tap into the resources it needs to fight out inflammation as a result of worn or absent tissue on the feet. So, REDUCING the consumption of red meat can be helpful. Try using other types of proteins. For example, you could find that fish is quite versatile and rich in omega-3 fatty acids, which is just what the body need to fight inflammation. Say NO to unhealthy, fatty meats.

#3 – White Flour
This is a common ingredient in things like bread, cakes, cookies and many processed snacks and foods. Sometimes, white flour is simply EVERYWHERE we look. Hence, it can be difficult to avoid but NOT impossible, though. Yes, there is hope. You could also switch out white flour with wheat flour and get the same desired results in foods and recipes but with a much healthier outlook, especially when treating the pain associated with plantar fasciitis. There’re many other meals that people that use white flour too as a major ingredient such as in soups as a thickener or as an add-on to foods that are presented with crispy coatings. Hmm … these foods may look yummy BUT what is the effect on your health and pain levels? NOT GOOD! Check the ingredients of foods and cut down or eliminate as much as you can.

#4. Unhealthy Fats
“Unhealthy” is the keyword for this category of foods that you should avoid when dealing with plantar fasciitis. While there’re fats that are good for us, we should avoid fats that are unhealthy. Essentially, these are the type of fats that just make you pack on the calories with no significant nutritional value! This additional weight can wreck havoc on your feet and add to the torment you’re experiencing. NOT good at all!!!

It is important to note that EXCLUDING all types of fats from your diet is the NOT solution. INSTEAD … stick to the healthy kinds of fats such as those in nuts and avocados. While consuming these healthy fats, you’ll also need to do so in MODERATION! So, avoid the unhealthy fats that can be found in many fried or similar foods and eat the healthy fats in moderate quantities. You can also FIGHT the effects of unhealthy fats through exercise. Low-impact exercise such as walking has been effective in addressing foot pain. Hence, if you have been consuming unhealthy fats and have added some weight as a result … there’s HOPE … you’ll find that exercise could be quite helpful.

In general, sticking to healthy foods such as fruits, vegetables, nuts, wheat flour and similar foods can do a lot more for the body than consuming any of these 4 worst foods for plantar fasciitis. Avoiding these worst foods and you may just notice that changes that you have been longing for. Oh … wouldn’t that just be GREAT! YES, IT WOULD!! Yes … there’re ways to treat plantar fasciitis which include the use of medications, soft-tissue manipulation, chiropractic manipulation, shock-wave therapy and surgery. However, you should note that these treatments have various levels of efficacy [4].

What if I told you that there was a way to get rid of heel and foot pain through EXERCISE! Is this too good to be true? No, it isn’t. There’re effective and safe exercise routines that may help eliminate the need for those expensive surgeries, drugs and medical devices [5]. Really, what do you have to lose by trying out exercise routines, especially if living with plantar fasciitis has become quite unbearable! In addition to lessening the symptoms and resulting pain from plantar fasciitis by eating the right foods, consider exercise as a viable path to healing and improved quality of life too. Life’s too short to live with chronic heel pain DAY AFTER DAY. So, STOP the pain – EAT RIGHT and avoid foods that are really bad for plantar fasciitis.

http://www.altmedrev.com/publications/10/2/83.pdf

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951039/



Herbs and Spices Lower Triglycerides

Aug 26, 2016 - 1 comments

                                           Herbs and Spices Lower Triglycerides
A recent study from Penn State spoke to herbs and spices value for lowering triglycerides, which some studies claim are more dangerous even than LDL cholesterol.
Triglyceride levels rise after eating a high-fat meal which can lead to an increase in risk for heart disease.
If a high-antioxidant spice blend is added to the meal, triglyceride levels may be reduced by as much as 30 percent compared to eating an identical meal without the spice blend.
The researchers prepared meals on two separate days for six men between the ages of 30 and 65 who were overweight, but healthy.
The identical meals consisted of chicken, bread, and a dessert biscuit.
But the researchers added two tablespoons of a high antioxidant culinary spice blend to the
test meal.
The spiced meal included garlic powder, rosemary, oregano, cinnamon, cloves, paprika, turmeric, ginger and black pepper.
The researchers followed the participants for three hours after each meal, drawing blood every 30 minutes.
Antioxidant activity in the blood increased by 13 percent after the men ate the test meal, suggesting that the spices may help prevent cardiovascular disease and other chronic diseases.