What is Celiac Disease?

January 22, 2012 in Health Tips

Your small intestine is responsible for absorbing nutrients for your body to use. Celiac disease causes damage to the lining of the small intestine. The disease damages the small villi on the lining which absorb the nutrients the body needs from the foods you eat. People who have celiac disease can not absorb nutrients from the foods they eat and may become malnourished if the condition is not properly diagnosed. The lining of the small intestine becomes damaged from eating foods which contain gluten. This includes most grains like wheat, barley, oats and rye. It can be challenging for people who are sensitive to gluten to find foods that are safe for them to eat.

Cause

Small Intestine Biopsy

The cause of this condition is unknown, but it can develop at any time in a person’s life. More women are affected than men, and it seems to run in families. Most of the people affected are Caucasian or of European ancestry. There are certain health issues that will put you at greater risk for celiac disease. These include rheumatoid arthritis, lupus, thyroid disorders, Addison’s disease, Down syndrome, Type 1 diabetes, and intestinal lymphoma.

Symptoms 

Symptoms vary from person to person. You may have diarrhea, constipation, nausea, vomiting, lactose intolerance, and unexplained weight loss. Since your body can’t absorb the nutrients it needs other symptoms may occur such as bruising easily, hair loss, mouth ulcers, delayed menstruation, itchy skin, tingling or numbness in the hands, and slow growth in children. Your doctor will do blood tests and an upper GI to determine if you have this condition.

Treatment 

The most effective treatment for celiac disease is to follow a gluten free diet. Your doctor may also prescribe vitamin and mineral supplements to help your body recuperate. If you follow your course of treatment and do not eat any foods with gluten, your small intestines will start to heal and you should see improvement within three to six months for children, but for adults it may take up to three years.

Food to Avoid 

Avoid wheat in all its forms.

It can be hard to find foods which do not contain any wheat or other grains that will aggravate your condition. According to the Mayo Clinic you should avoid the following:

  • Wheat
  • Barley
  • Rye
  • Triticale
  • Bulgur
  • Durum flour
  • Graham flour
  • Semolina
  • Spelt

Foods You Can Eat 

Gluten free foods are becoming more available.

A gluten free diet may be hard to follow at first, but there are several foods you can still eat. This is a short list of these foods:

  • Fresh meats, poultry and fish
  • Beans and nuts that are unprocessed
  • Fruits and vegetables
  • Most dairy products
  • Corn and cornmeal
  • Flax
  • Rice

Get Support 

It is important to find a support group or an online forum you can be active in. At Celiac.com you will find information, search for a local support group, gluten free recipes, and a list of safe foods. According to the website 1 in 133 Americans are affected by this condition. With education and a commitment to leading a gluten free life you can find relief.

Tags: , , , , , , , , , ,
No Comments »

To Soy or Not to Soy – Real Answers

January 13, 2012 in Healthy Eating

Soy has become a very popular way to reduce the amount of animal protein in many people’s diets. It is one of the main protein sources for vegetarians and vegans. Soy milk, soy yogurt, soy cheese and frozen soy ice cream are way for people who can’t tolerate cow’s milk to enjoy dairy products. While soy definitely has health benefits, there have been some studies which show soy consumed in large amounts may pose health risks. Overall soy is a healthy food source and researchers agree more study is needed on the health risks associated with it. The question to include soy products in your diet is one you will need to weigh carefully according to your health history and taste preferences. Here are the facts I found on soy.

Benefits

Organic Soybeans

Soy protein is a plant based protein and has no cholesterol or fat. In 1999 the American Heart Association gave approval for manufacturers to label their soy products as heart healthy. The Food and Drug Administration also approved the heart healthy label. This was after studying 27 studies presented in a petition by Protein Technologies International, Inc. The studies stated that soy products can help lower total cholesterol and lower the LDL (bad) cholesterol.

According to the Mayo Clinic, other health benefits of soy include reduction of menopausal symptoms, reduction of inflammation in diseases such as arthritis, decrease the risk of breast cancer, decrease the risk of prostrate cancer, and as a safe alternative for cow’s milk based formulas for infants.

Risks

There have been many studies about the risk of consuming soy. Some of these risks include an increase in the phytoestrogens in the blood that mimic estrogen and putting some women at a higher risk for breast cancer. This claim is under more investigation since no conclusive evidence has been found to link soy and breast cancer. Other studies have shown a connection between consuming large amounts of soy to a reduction in absorption of calcium, vitamin D, magnesium, zinc and iron. A study at Belfast’s RoyalMaternityHospitallinks soy isoflavones to a decrease in the ability for a man’s sperm to fertilize an egg.

Is it Safe or Not?

Traditional method for making soy milk

One thing I can recommend is to always use organic soy products. These are grown, harvested, and processed without the use of inorganic chemicals. Some processed soy manufacturers use a petroleum based solution to break down the soy protein. That just sounds nasty. The traditional way to create soy milk is to place soy beans in a press and collect the “milk”. It can then be drank or made into tofu. So check the labels of all of the soy products you buy to make sure they are really organic.

When consumed in moderation soy would seem to be a safe way to add plant proteins into your diet. If you are concerned about your risk factors, talk to your doctor. Whatever the reason you may have for wanting to include soy into your diet, whether you are studying to become a project manager, pharmacy tech, or earning your MBA and want to make healthy choices or try out a vegetarian lifestyle, soy is a way to reduce the animal protein and fat in your diet. Almost all information I used for research states there is more study needed to determine the safety of consuming soy products.

Tags: , , , , , , , , , , , , , ,
No Comments »

5 Easy Steps Toward a Healthier You in 2012

January 5, 2012 in Health, Health Tips

The New Year is an excellent opportunity to make some small changes to your lifestyle toward a healthier you. It doesn’t take a huge commitment to start adding healthy habits to your lifestyle. Small steps are best and will help to encourage you to add even more healthy habits in your life. Here are five easy steps you can take toward a healthier you in 2012.

Flickr.com

Get enough rest. Most people need eight hours of sleep, but some of us can do with only six. Learn how much sleep you really need to feel your best and get it every night. Go to bed at the same time each night and wake up at the same time each morning so your body can develop a natural sleep rhythm. Keep your bedroom calm and quiet. Develop a bedtime routine. It can be something relaxing like a warm bath, a small low fat snack, or reading for a bit to calm your mind.

Drink plenty of water. Your body needs to be hydrated to perform at its peak. Water is an essential part of the human body. It keeps your blood flowing, your lungs working correctly, and flushes out impurities and toxins out of your liver and kidneys.

Flickr.com

Start to add more fresh fruits and vegetables to your diet. Fresh organic produce is a great and tasty way to get the vitamins and minerals your body needs. They’re practically fat free and contain no cholesterol. Choose colorful fruits and vegetables and include them in all of your meals and as snacks. The more colorful your fruits and vegetables are, the more nutrients they contain.

Get up and move. Just 30 minutes of exercise three times a week has major health benefits. And the great thing is you don’t have to do the 30 minutes all in one setting. Spread it out into 10 minutes intervals if time doesn’t allow you 30 minutes. Park your car further out at work, take the stairs, get up and change the channel on the television – these are just a few ideas to get more movement in your day.

Flickr.com

Relax. That’s right, relax.. Meditation, prayer, centered breathing and just enjoying a quiet moment can help to lower your blood pressure, keep you calm, and give you a better outlook on life.

Use these five simple habits each day and you’ll see a marked improvement in your well being and your health. Good health starts with small steps, so get started right now on a healthier you for 2012.

Tags: , , , , , , , , , , , , ,
No Comments »

Reduce the Sugar in Your Diet for Your Health

December 13, 2011 in Health, Health Tips, Healthy Eating

Natural sugar crystals

Americans and people in other developed countries eat an enormous amount of sugar. You may think you don’t eat much if you don’t add sugar to your coffee or put it on your bowl of cereal, but many foods have hidden sugars in them. According to Reader’s Digest the consumption of sugar has gone up a full 30% since 1983. The USDA guidelines for sugar consumption limit the amount to 10 teaspoons per day, but the average person consumes over 30. Processed foods, some condiments and most bread products can all contain a high amount of sugar. High sugar consumption has been linked to serious health conditions such as osteoporosis, heart disease, and cancer. Even if you read the ingredients listed for your favorite foods you may not recognize the hidden sugar. One key to knowing how much sugar a food product contains is to look for ingredients that end in “tol” and “ose”.

  • Dextrin
  • Glucose
  • Mannitol
  • Sucrose
  • Xyitol

These are all examples of some form of sugar. Of course corn syrup, molasses, brown sugar and turbine sugar are more obvious ingredients. Remember the higher on the list of ingredients, the more a product contains.

Tips to Reduce the Sugar in Your Diet 

So if there’s so much hidden sugar how can you possibly reduce the sugar in your diet? It’s not as hard as you think it may be. Here are some tips anyone can use to reduce their sugar consumption.

Find a sugar substitute you like. Nutrasweet, Sweet n Low, Stevia and Splenda all taste great and don’t add any sugar or calories. Personally I like Splenda or Sweet n Low. Both taste good in cold or hot foods and beverages, but try different ones to see which one you like the best. Although some studies show sugar substitutes can increase sugar cravings, they are a way to cut down on the sugar you consume.

Drink water instead of soda. Some sodas contain over 20 grams of sugar for one serving. Instead use a bit of lime or lemon in your water. If you want something sweet use your favorite sugar substitute. If it’s the fizz you want, try a carbonated water with sweetener and fruit flavoring. This will not only cut down on sugar, but it will also save you calories.

Know how much sugar your cereal contains. Look for cereals that have less than 8 grams of sugar per serving. Unsweetened is even better. Steel cut or rolled oats make a great way to start your day. The carbs keep you full and the fiber helps to keep your digestive system working.

Use an all fruit spread instead of syrup. These are just as sweet as their sugar laden cousins and more nutritious. Use them over pancakes, waffles and on ice cream. You’ll get the sweet taste you crave and none of the processed sugars.

Start slowly. Don’t cut out all of the sugar in your diet at once. This will just increase your sugar cravings. Instead cut down gradually and subtract sugar from your diet a bit at a time. This gives your taste buds a chance to adjust so they get used to less sugar.

Use these simple and easy tips to reduce the sugar in your diet. This may help you avoid the “Freshman 15” that can even creep up on students attending online colleges. By limiting your sugar intake, you can not only watch your weight but help to avoid some serious health issues later in life.

Tags: , , , , , , , , , , , , , , ,
No Comments »

Are Arsenic Levels in Apple Juice Cause for Concern?

December 3, 2011 in Health, Health Tips, Healthy Eating

New findings by Consumer Reports found levels of arsenic in popularUS brands of apple juice that have some people worried. Dr. Oz did a segment on his show last year about the dangers of inorganic arsenic found in apple juice. Besides the health concerns, the amount of apple juice consumed by young children is also causing concern by some health officials and parents. But is there really a danger? This is a good question to address to ensure the health of our children and anyone who likes apple juice.

Many small children consume large amounts of apple juice.

One of the problems with deciding if there is an actual risk is that there are no guidelines in place by the FDA for juice. The FDA does have guidelines for drinking water, and it is against these guidelines the brands of apple juice were tested. Samples from Motts, Welch’s and Great Value brands were used for the investigation. Of the three dozen samples tested, 10 of them were found with arsenic levels about 10 parts per billion. This is above the FDA’s guidelines for drinking water. The FDA maintains the inorganic arsenic found in the apple juice is harmless. Consumer Reports disagrees sighting inorganic arsenic as the most harmful type of arsenic found in food.

Is the threat real?

You don’t have to have medical assistant training to know arsenic is a poison. It is found naturally in groundwater and from run off in irrigation, agricultural and industrial use. According to Consumer Reports the amount of arsenic entering our food supply has steadily increased since 1910. The federal Agency for Toxic Substances and Disease Registry states arsenic exposure is three times higher from human activities than from natural sources. The form of arsenic from human activities is inorganic arsenic. Exposure from this type of the poison has been linked to an increase in the occurrence of diabetes, skin, bladder and lung cancer as well as immunity problems.

So should you pour your child a glass of apple juice? My advice is to do some more research to make an informed choice on that matter. On one hand the levels are very low and not all of the samples showed a high amount. On the other hand how much does it take to build up in a human body to cause problems? More research needs to be done and the FDA needs to create guidelines for juices so the public will know their food supply is safe. What is your opinion on this subject? Do you think there is a real threat or is this just a scare created by a television personality for ratings?

Tags: , , , , , , , , , ,
No Comments »

Is Chocolate Really Good for You?

November 27, 2011 in Health, Health Tips, Healthy Eating

Chocolate…that sweet melt in your mouth indulgence we all love. There’s just something about chocolate that is like no other food. It doesn’t matter if it is milk chocolate, bittersweet, dark or white – I love it. Eating chocolate doesn’t come without a bit of guilt. How can something so delicious be good for you? But recent studies have shown a moderate amount of chocolate actually is good for you. Of course you can’t overindulge, like everything moderation is the key. If you can control your portion size, chocolate has a lot going for it nutritionally. That’s just one more reason to love it in my book.

Where It Comes From 

Chocolate comes from the cacao bean which grows on trees in tropical climates. The beans form in a pod, are removed, dried and ground up to make the base for the chocolate we all love. You may be surprised to learnAfricaproduces over 70% of the chocolate in the world. The number one producer isCote d’Ivoireand number two isGhana. Some of the other countries we get cocoa beans from includeIndonesia,Mexico,Brazil, andEcuador. Much like wine, chocolate tastes different in different parts of the world. The soil, weather and type of tree it comes from all play a part in the taste. 

Nutritional Breakdown 

You may think chocolate is just candy, but new studies have proven that it is much more than that. It is loaded with anti-oxidants, minerals and boosts your brain power. This makes it the perfect treat when you’re doing your online college classes and need a break. Dark chocolate has been shown to be the healthiest. But all forms of chocolate contain health benefits. One ounce of dark chocolate contains more anti-oxidants than one cup of blueberries, four cups of green tea and one and a half cups of red wine. The two main anti-oxidants are epicatechin and catechin. These anti-oxidants protect the cells in your body from free radicals damage organs and lead to a host of health issues.

Chocolate also contains vital minerals essential for your health.

  • Copper
  • Iron
  • Magnesium
  • Potassium
  • Calcium

Courtesy of All Chocolate.com

Although chocolate does have saturated fat, it is plant based fat and the body breaks it down into unsaturated fat. Stearic acid in your body does this to 57% of the fat in chocolate. Some studies even link chocolate consumption in moderation to a reduction of the risk for heart disease because of the concentration of flavonoids found in it. So go ahead and enjoy some chocolate. You’ll do your mood and your body a world of good.

Tags: , , , , , , , , , , ,
No Comments »

How Much Fiber Do You Need to be Healthy?

November 20, 2011 in Healthy Eating

Fiber is an important component in your diet. Adequate fiber in your diet has been linked to a reduction in the risk for heart disease, colon cancer and many other health conditions. What fiber does is keep things moving in your digestive track. It also grabs a hold of excess cholesterol and fat and moves it out of your circulatory system. This may be one of the reasons the right amount of fiber helps prevent cardiovascular disease and lowers blood cholesterol. When you think of fiber you may think of sawdust, but many delicious foods contain fiber that you can add to your daily diet.

Fiber Basics 

Raspberries are an excellent source of fiber.

Dietary fiber includes non digestible plant carbohydrates such as cellulose, pectin, oat and wheat bran. Insoluble fiber passes through your digestive system without being digested. To put it delicately it is one of the things that help you “go”. Soluble fiber dissolves in water to form a gel like substance in your intestines. Natural sources of fiber are vegetables, grains, fruit, beans, whole grain breads and cereals, and legumes. Much of a plant’s fiber is contained in the skin. This is why nutritionists recommend eating many fruits and vegetables without peeling them.

How Much Fiber is Enough? 

Most people in North Americadon’t get enough fiber. Processed and fast foods are notoriously poor sources of fiber. In countries where the population eats a more natural fiber filled diet, the incidence of heart attacks, stroke, diabetes and obesity are much less prominent than in our culture. According to the National Academy of Sciences, Instituteof Medicine menneed from between 30 to 38 g/d per day. Women need from 21 to 25 g/d per day. These numbers are just the minimum adequate amount you need. If you’re not getting this much fiber in your diet, be sure to add it gradually. You need to give your system a chance to adjust to more fiber or you may get gas and digestive discomfort. (You don’t want to “go” too much!)

Importance of Fiber in Your Diet

Fiber is important for all ages.

It doesn’t matter if you’re a stay at home mom, high school student or an elementary school teacher, you need enough fiber in your diet. Fiber helps to move waste through your bloodstream and digestive system. A build up of waste can cause not only discomfort, but it studies have shown that having adequate fiber in your diet can help to prevent many diseases. These include heart disease, diabetes, cancer, and lower your cholesterol. Include delicious fiber rich foods in every meal every day to boost your health and make you feel great.

Tags: , , , , , , , , , , ,
No Comments »

Tips to Prevent and Treat Eyestrain

November 14, 2011 in Health Tips

Eyestrain is a common problem among anyone who spends time on the computer. Many students enrolled in online classes know how uncomfortable eyestrain can be. Hours in front of a computer screen can stress your eyes out leaving them tired, hurting, red and itchy. One way to prevent eyestrain is to take several breaks when you are using your computer. It is easy to get wrapped up in class work and not realize you’ve spent hours staring at the screen. The more stress you’re under the worse eyestrain can affect you. Other common causes are driving for long periods, reading for a long time, glare from indoor lighting or the sun, poor lighting, and extremely dry air or sitting in front of an air conditioner, window or fan with the breeze blowing on your face.

Exercises to Help Relieve and Prevent Eyestrain

 

According to the Mayo Clinic eyestrain is not usually anything to worry about, but it if persists you should check with your doctor to make sure it is not an indication of anything more serious. You can relieve eyestrain by resting your eyes. You can also do some eye exercises to strengthen the muscles around your eyes and help you focus better.

  • The near-far focus exercise will help to strengthen the muscles which help you focus. Place your thumb about six inches from your nose and focus on it. Take a deep breath and exhale and focus on an object 10 feet away. Take another deep breath and focus on your thumb. Repeat this 15 times.
  • Scanning helps keep the muscles around your eyes flexible. This one is very easy to do. Simply scan the edges of all the objects in a room with your eyes. Outline the edge of the room, the clock, doors, computer, lights and everything else you can see. Do this for two minutes while breathing normally.
  • Head rolls help to relieve the tension in your neck associated with eyestrain. Breathe in deeply and close your eyes. As you exhale drop your chin to your chest and relax your shoulders and neck. Inhale again and slowly roll your head to the left. As you exhale roll your head to the right. Do this slowly and carefully. Do this twice and then twice the other direction.

Lifestyle Changes

Be sure to get enough rest. When you’re tired your eyes are tired. Also always have enough light, but not so much it glares on your computer screen or the book you’re reading. When you drive try not to focus on just one spot on the road. Look around and check your mirrors often. This is not only a safe driving practice, but it will help prevent eyestrain. Eat a well balanced diet so you’ll get the nutrients you need to have healthy eyes. Once a year you should have your eyes checked to see if your vision has changed and to monitor the health of your eyes.

You need your eyes to be at their peak performance so take care of them. One suggestion is to get an anti-glare screen for your computer. This will cut down on the glare not only getting onto your screen, but the glare that is caused by your screen. You can find these at stores like Best Buy or on Amazon.com. Another great item to try is a hot/cold mask. These look like sleeping masks, but you can heat up or freeze them to wear over your eyes. If you experience eye strain, try these exercises and tips to find relief. Do you have any suggestions? Have you found a way to prevent or treat eyestrain?

 

 

Tags: , , , , , , , , , , , ,
No Comments »

Are You at Risk for High Blood Pressure?

November 2, 2011 in Health

Do you know your risk factors for high blood pressure? According to the American Heart Association, 76.4 million Americans have been diagnosed with hypertension (high blood pressure). You may have high blood pressure and not even know it. Many times high blood pressure has no symptoms and that is why it is called the “silent killer”. Although people over 45 have a higher risk, you can develop hypertension at any time in your life. This is why it is important to know if you are at risk.

What is Blood Pressure?

Your blood pressure reading is the force it takes your heart to pump your blood through your body’s blood vessels. The top reading, systolic, reads the pressure in your arteries when your heart is beating. The lower reading, diastolic, is the pressure in your arteries when your heart is resting between beats.

What is Normal Blood Pressure?

The American Heart Association recommends your blood pressure be no more than 120/80 mm Hg to be considered normal. Here’s a chart from their website to help you understand what different blood pressure readings mean:

  • Normal: 120/80
  • Prehypertension: 120/80 to 139/89
  • Stage 1 Hypertension: 140/90 to 159/99
  • Stage 2 Hypertension: 160/100 and above

If your blood pressure rises above 160/100 you should seek immediate emergency care. A consistently high blood pressure reading puts you at greater risk for heart attack, stroke and cardiovascular diseases. It can also damage your organs such as your kidneys and reduce their function.

Who is at Risk?

According to the National Heart and Lung Institute, one in three Americans has high blood pressure. Medical billing and coding records show that one third of Americans regularly see their doctor about this condition. While no one is immune to the risk of hypertension, there are some factors which increase your risk. These include the following:

  • Men over 45 and women over 55 have a higher risk.
  • People of African American descent develop hypertension more often and at an earlier age than people who are of Caucasian or Hispanic descent.
  • Being overweight or obese greatly increases your risk for hypertension.
  • Eating too much salt, drinking too much alcohol, a sedentary lifestyle and smoking all increase your risk.
  • If someone in your family has high blood pressure, it is likely you may develop it, too.

Prevention

The good news is if you lose weight, quit smoking and only drink in moderation your blood pressure may return to normal. If your doctor prescribes medications for your hypertension, continue taking them even if you start to feel better. Eating a healthy low-fat diet and getting 30 minutes of exercise each day will also help to reduce your risk. Always check with your doctor before you begin any exercise program to rule out any risk factors you may have. High blood pressure is dangerous, but with early detection and a healthy lifestyle you can help to lower your risks and protect your health.

Tags: , , , , , , , , , , , , , ,
3 Comments »

Consider Adding More Vegetarian Dishes to Your Diet for Your Health

October 26, 2011 in Healthy Eating

If you want to be healthier you may want to consider adding more vegetarian dishes to your diet. Adding more vegetables and vegetable protein to your family’s menu will help cut down on fat and cholesterol. This can dramatically reduce your risk for heart disease, diabetes, stroke, obesity and other health complications directly related to consuming too much animal protein and fat. You don’t have to go completely vegetarian or vegan, just add a few more meatless meals to your menu. You may even find out you like meatless dishes better and make the decision to go vegetarian or vegan. Think about it this way, you’ve enrolled in online college courses, or you’re taking classes on campus, and you need your health to be at its peak so you can keep up with everything.

Ethiopian Food

What’s the Difference between Vegetarian and Vegan?

This is a common question, and many people think one is the same as the other. Vegans eat absolutely no animal products at all. No milk, no meat, no fish, no eggs, no cheese, no yogurt; nothing made from animal products. Vegetarians on the other hand might eat eggs, milk and cheese but no meat or fish. Some vegetarians will eat fish and seafood, but no red meat or pork. It is up to you how much of a commitment you want to make. Like I said, just cutting out a few portions of meat each week will reap health benefits.

Meat Substitutes

 

Veggie Sliders

Eating vegetarian or vegan doesn’t mean you have to go without protein. You can substitute soy, beans, grains and wheat gluten for meat in recipes. Experiment with different foods to see which ones you and your family like the best.

Veggie burgers are a delicious alternative to hamburgers, I actually like them more. They are moister, have more flavor and cook in much less time than hamburger. Plus you don’t get all of the grease you get from beef. Simply put a few teaspoons of olive oil in a skillet, get it hot and brown the veggie burger on both sides, and cook until it is heated all the way through. You can also microwave them, but they’re not brown when you use the microwave, and I find I like them cooked in the skillet better.

If you like seafood, look into wheat gluten scallops. They look and taste just like the real thing, but are made with the protein from wheat. My late husband worked at a Seventh Day Adventist hospital for a while, and this was one of his favorite things they served in the cafeteria, and he was a meat and potatoes man. (Seventh Day Adventists promote a vegetarian diet and don’t serve meat to the staff in the cafeteria.)

Dairy Substitutes

Soy milk has been a Godsend to me since I have become lactose intolerant. I love chocolate soy milk, and vanilla soy milk over cereal beats out dairy milk every time. I use plain soy milk in all of my recipes when I cook and can’t tell the difference. Soy milk contains more protein than dairy milk and no cholesterol or fat. It has as much calcium as dairy milk, and is full of healthy Omega 3’s. You can also find almond milk and rice milk at most grocery stores now, although I do like soy better. Almond milk is a bit sweet for my taste, and honestly I haven’t tried rice milk yet. Try them all to see which ones you like best.

Egg Substitutes

Scrambled Eggs with Mushrooms, Red Peppers and Red Onions

You can try tofu, applesauce, a banana, and potato starch in recipes instead of eggs. On the PETA website they list several alternatives to eggs worth checking out. Honestly I love eggs and use them as an alternative meal choice instead of meat several times a week. Since eggs are not really baby chickens (they’re not fertilized and will never develop) I don’t feel guilty about eating them. I’m blessed to have a mother-in-law that raises chickens, so I get farm fresh organic eggs all of the time. If you have to buy them, look for free range organic eggs. This means the chickens have a good life pecking around and roam free, and aren’t stuck in cages all of their lives being egg factories.

Places to Find Vegetarian and Vegan Recipes and Ideas

If you made the decision to add more vegetarian or vegan dishes into your family’s menu, you’ll find these sites very helpful.

Adding vegetarian or vegan dishes to your repoitre can help to reduce the risk of heart disease, stroke and other health issues. You’ll be adding healthy protein and plant nutrients to your diet to boost your energy and immune system. Not only that, but you’ll discover new tastes and textures you and your family are sure to enjoy.

What are your favorite meatless dishes? Do you have a go to meatless meal you’ve added to your diet?

Tags: , , , , , , , , , , , , , , , , , , , ,
No Comments »

Know the Symptoms of Sleep Apnea and Save Your Life

October 21, 2011 in Health

In 2000 I was diagnosed with sleep apnea. I had no energy, almost fell asleep while driving, and actually did fall asleep once at my desk at work. I kept going to the ER with heart palpitations and was worried about my health since my parents both had heart problems. On one trip to the hospital they decided to keep me overnight to be sure I was okay and to run some test. My doctor came to see me in the morning and informed me I had sleep apnea. A nurse or an aide had noticed that I my breathing kept stopping during the night and reported it to my doctor. That was really no surprise since my mother has it, and sleep apnea tends to run in families. Long story short, I had a sleep study, got a machine to treat it, and my health made a drastic improvement.

If you’re trying to go to school or keep up with your online classes and you have no energy and are tired all of the time, you may have sleep apnea. Sleep apnea is broken down into three types; obstructive, central and mixed. Obstructive sleep apnea happens when the soft tissue in your neck and throat block your airway during sleep. Central sleep apnea is more serious and it occurs when your brain doesn’t tell your body to breathe while you are sleeping. And mixed is just that, a mixture of the first two types. Sleep apnea occurs more often in men than women, but it is most common in people who are overweight. It does tend to run in families and affects more African American and Hispanic men and women than other groups.

Symptoms of Sleep Apnea

Symptoms of sleep apnea may include loud snoring, gasping or choking during the night, vivid dreams as soon as you close your eyes, waking with a headache, rapid pulse when you awake at night, heart palpitations, high blood pressure and weight gain. You may have all or just a few of these symptoms. One sure sign you need to be tested is fatigue. Since your body isn’t getting the sleep it needs, you are tired all of the time and may fall asleep when you are driving, working or any time you become still. Many car accidents are caused by undiagnosed sleep apnea patients falling asleep at the wheel. I know from my own experience it was next to impossible to stay awake during staff meetings and I fought falling asleep while driving any distance.

Health Complications

Your oxygen levels drop because you’re not breathing correctly at night and this can cause serious and life threatening health complications. People who have undiagnosed sleep apnea are at a very high risk of having a stroke or heart attack. This is why it is so important to get tested if you show any of the symptoms. According to the American Sleep Association, sleep apnea affects more than 18 million Americans and may be as common as type II diabetes.

Diagnosis and Treatment

The only sure way to diagnose sleep apnea is to have a sleep study or polysomnogram. Now I know can sound a bit scary, but a sleep study is nothing more than technicians watching you sleep. When you get to the sleep study you’ll be shown into what looks like a nice hotel room and hooked up to leads that measure your vitals. Your breathing, oxygen level, blood pressure heart rate and brain function are monitored all night while you sleep. In the morning you’ll be unhooked and you can go home. The report is then sent to your doctor and he will determine if you have sleep apnea.

If you do, you’ll be given a machine that helps you breathe at night. There are two types of machines, a C-Pap and a Bi-Pap. A C-pap puts continuous air pressure on your airways while a Bi-pap breathes with you and produces more pressure when you breathe in and less when you exhale. You’ll also wear a mask and headgear to keep the mask in place. It’s not hard to get used to wearing a sleep mask, and it is important that you use your machine each and every time you sleep.

If you are diagnosed with sleep apnea, follow your doctor’s recommendations carefully. In just a few weeks you’ll notice a marked improvement in your energy and mood. Your body will start to heal, and your blood pressure may return back to normal. You may also lose some weight from being able to be more active because you’re not exhausted. I know from my personal experience being diagnosed with sleep apnea and following up with treatment has made a vast improvement in my health and quality of life.

Why am I so sleepy all of the time? from American Sleep Apnea Association on Vimeo.

Tags: , , , , , , , , , , , , , , , , ,
1 Comment »

What Does Certified Organic Mean?

October 20, 2011 in Health, Healthy Eating

Organic food is advertised as being the healthiest choice. As a college student on campus or enrolled in online college, you need to be healthy and give your body the fuel it needs with the healthiest choices you can make. You see organic stickers all over the grocery store, but how do you know what is really organic and what isn’t? One way to know is to look for certified organic labels on your food. Just because produce and other food products say they are organic, it may not mean these foods are actually grown, harvested and processed with no chemicals or synthetic additives. The term organic is pretty wide and manufacturers may use it just to try to sell more products.

Getting Certified

The United States Department of Agriculture (USDA) has strict guidelines growers must follow to become certified. Growers must keep a record for three years of the materials used on their land, submit their operations to annual inspections, and they must file an Organic System Plan (OSP) to the USDA for review and approval. After the three years if the growers meet the guidelines, they can become certified.

According to the USDA, “Certified organic” means that agricultural products have been grown and processed according to USDA’s national organic standards and certified by USDA-accredited State and private certification organizations.” These guidelines include the prohibition of synthetic pesticides on crops, and the availability of outside grazing areas for livestock.

Health Benefits of Certified Organic Foods

Certified organic foods are better for you because they have no artificial additives, non-organic pesticides, chemicals or added hormones. Much of the livestock in the US and Canada are given artificial growth hormones to make the animals bigger or produce more milk. Some studies have found these hormones can remain in the milk and meat of animals and show up in humans. Although no conclusive evidence has been found, a paper published by Cornell University does state there may be a small amount of growth hormone present in the milk and meat of animals who receive it during their life. It is thought these growth hormones may lead to premature menstruation in young girls, breast cancer in adult men and women, and accelerated growth in children.

Certified organic foods contain no growth hormones and pose no added risk of cancer or abnormal growth in children. More nutrients are retained in organic produce since the soil is much richer through the use of compost and other added organic materials. No synthetic pesticides are used in certified organic produce so there’s no danger or any of it remaining on the foodstuffs. Be safe and get the most nutrition you can by buying certified organic foods.

Tags: , , , , , , , , , , , , ,
1 Comment »

← Previous Entries
Next Entries →