Food | Life Health Fitness

Can Fiber Help You Lose Weight?

You may have heard about good carbs and bad carbs. Simple carbs and complex carbohydrates. Fiber is a good carbs and also a complex carb and should not be eliminated from your diet. Fiber is found mostly in plants and the skin of some fruits and does not digest easily.

According to the Mayo Clinic, eating a diet that is high in fiber has many health benefits. Consuming sufficient amounts of fiber leads to regular bowel movements, lower cholesterol, and more stable blood sugar levels. Besides all of these health benefits, a diet that contains plenty of fiber may be a solution to healthy and long-term weight loss. Most Americans don’t consume enough fiber every day, and that might be one major reason of health issues that many people face.

How Much Fiber Should You Consume Each Day?

These are suggested minimum levels of daily fiber consumption by age and gender:

Men under age 50: 38 grams
Men over age 50: 30 grams
Women under age 50: 25 grams
Women over age 50: 21 grams

If you read this and think that these suggested daily amounts of fiber sounds like a lot of fiber to consume, you are not alone. This is because many studies have demonstrated that the typical American diets only contain about half as much of this key nutrient as suggested by doctors and nutritionists. Since fiber can help stabilize blood sugar cravings and control appetite, the low intake explains why there is both a diabetes and obesity epidemic in the United States. Both are related to eating the wrong kind of foods.

Easy Ways to Eat More Fiber for Your Health and Long-Term Weight Loss

You gain weight because you eat too much of the wrong things and not enough of the right ones. This includes fiber. As a caution, of you are not used to a lot of fiber might you start to add it in slowly. By letting the body adjust gradually, you can avoid problems like gas and bloating that people experience when they suddenly add more bulk to their diet.

These are some tips to add more fiber to a healthy diet:

Try a breakfast cereal that contains at least five grams of fiber per serving in the morning. Adding some fruit to that cereal makes it an even healthier morning meal.
Beans and legumes are a smart choice for lunch and dinner. Chile, vegetarian bean burgers, and even peanut butter can be great choices, and don’t forget the high-fiber bread.
Try to make produce at least half of the meal for lunch and supper. Salads, stir-fry dishes, and soups can be an easy way to accomplish this.
For snacks, consider nuts, fruit, seeds, vegetables, and popcorn. There are also plenty of fiber supplement you can try.

Make Fiber a Friend

Fiber is a very odd nutrient. By definition, it can’t be digested. Yet, it is essential to making sure that human digestive systems work properly. One good thing about eating enough bulk is that it tends to be very satiating. In other words, people who make sure they include plenty of healthy produce, legumes, and nuts in their diets aren’t likely to eat as much junk food.

Anybody who has been struggling to lose weight by counting calories, carbohydrates, or fat grams might consider simply eating more fiber for long-term weight loss and control. It might be the one solution that helps you to lose or control your weight that won’t leave you feeling hungry and control your appetite.

What is The Best Weight Loss Program?

Guide To Chosing or Building A Comprehensive Weight Loss Program

Weight loss is a daunting topic for people. Staring at yourself in the mirror can become cumbersome as you notice those love handles and gapless thighs. It can be challenging to wake up in the morning knowing you’re not in good shape. Does this mean one has to live with excess fat for the rest of their life? Absolutely not, but what can you do to get rid of it? Stay away from weight loss pills and other nonsensical items, which provide minimal value. It is critical to focus on building a comprehensive, well-designed weight loss program catered to your specific goals. Let’s take a look at what you should be keeping in mind while diving head first into this process.

Understanding Weight Loss

Shedding weight is not as simple as reducing caloric intake. It requires meticulous attention to detail to ensure everything is being done in a healthy and efficient manner. Weight loss is not difficult as long as you comprehend what it entails from the beginning.

The body’s overall shape and size changes as the pounds are shed. This is where looking into the mirror is essential to see whether or not you are satisfied with the weight loss. Far too many people assume the concept of shedding weight is numerical. This means, they look at their scale in the morning with an empty stomach and if the numbers are going down, they are happy. Yes, the scale is key as you want to lose weight, but so is the reflection in the mirror.

Let’s take a look at what you need when it comes to putting together a weight loss program that will be easy to follow and effective at the same time. The last thing you want is an ineffective program.

Defining A Good Weight Loss Program

So, what does a good weight loss program look like by the way? Researchers have done numerous studies on the topic considering the popularity of the subject matter.

A good weight loss program is comprehensive and emphasizes a change in lifestyle rather than an immediate and/or drastic reduction in caloric intake. Starvation is never acceptable.

Emphasis is placed on tracking nutritional intake along with understanding the importance of exercise along the way. Those who track will succeed while those who don’t will spin their wheels without a solution in sight. Far too many people do this and continue to struggle because of it.

Now that a ‘good’ weight loss program has been defined, let’s move onto putting together your own.

Dietary Intake

Assuming you have measured your body fat % and weight, it is time to move onto the next step. This will look at what you are putting into your body on a regular basis. Remember, it is important to figure out how much you need to eat in order to ‘maintain’ weight on a daily basis and then reduce by 500 calories. This will get you going in the right direction and tweaks can be made along the way based on how your body responds.

For your diet to remain effective, you will have to pinpoint the value of fruits and vegetables. This is the only way to ensure you are getting enough food to remain full without being inundated with calories.

Whole grain foods along with a significant amount of water are substantial. They will ensure you are putting the right foods into your body. Remember, you are cutting 500 calories from your daily intake, so the amount you have to work with should be maximized.

Focus On Portion Sizes

Ever ate a lot and felt bloated? Everyone has had this feeling at one point or another. It comes to a point where you have to unbuckle your belt before it pops open. This should never be the case when you are on a diet.

Don’t sit down and eat large meals as this pushes one to eat more than they should. Break down your meals into smaller portions. This means try to get in at least 5-6 mini meals rather than three large ones as you might have in the past.

Consistency is essential when it comes to portion sizes to see positive changes.

Exercise

What about being active? Losing weight without exercise is possible, but will not optimize the process. If you are someone who wants to become fitter, lifting weights is an excellent way to speed up the process. It will help your muscles remain firm and only cut away the fat on your body. Those muscles going away will not feel good and fatigue will begin to set in as time goes on.

Exercise does not always mean going to the gym and lifting weights. In fact, many prefer to stay as lean as they are while dropping pounds. In that case, going for a light jog during the day for 20-30 minutes should help.

Always do what is best for you and your needs. If you don’t do this, the process is going to slow down at one point or another.

Exercising can be something as simple as grabbing a few buddies and shooting hoops for a while. This is going to get the heart pumping and sweat pouring as desired.

Any weight loss program with these changes in place is going to be effective and produce results. There is no reason to be frustrated with how things are at the moment. Shedding excess fat is not easy and those who assume it is will never get past this hurdle. Remain mentally strong as that is the only way to keep chugging along as things get harder. Once you are into a groove, it becomes hard to not want to head to the gym or continue to eat healthily. You have to develop a passion for the process as those who do this are going to shed excess fat in a matter of months.

Anyone can do this as long as they are focused on making this a lifelong change.

High Fructose Corn Syrup Health Effects

High blood sugar contributes to heart disease. Furthermore Diabetes Type II (DM2) is a disease that is caused by lack of physical activity and consumption of too much sugar. Unfortunately, because DM2 tends to run in a family, most people think that this type of diabetes is genetic, but its not.

If you have multiple people in your family that are diagnosed with DM2 it means that you guys are eating the same thing. It also can be because the way you prepare your food is passed down from generation to generation. You will also pass down what you eat and how you prepare you food to your children as well.

As you become more health conscious you will start reading labels on your food and drinks. However you might miss the not so obvious “sugars” like High Fructose Corn Syrup. Don’t be mislead by the word “corn” in the name. It is made from cornstarch and is cheaper than sugar hence it’s popularity in processed food.

High fructose corn syrup health effects are similar to sugar. Too much high fructose corn syrup can lead to DM2, obesity, high triglyceride and Metabolic Syndrome. Studies also suggests that too much HCF can impair cognitive function resulting in memory loss and

Look at just about any can of soda or box of candy, and you’ll see one ingredient dominate: high fructose corn syrup (HFCS). Given that it’s so common, it’s not surprising that there’s a lot of misinformation about it floating around, some of which can be dangerous to your health. Check out the truth behind these three myths so you can make the right choices at the grocery store.

Myth #1: High Fructose Corn Syrup is natural!

Yes, it does come from corn, which is natural. But unlike other kinds of sugar on the market, it’s not simply extracted, then used. The key is in the first half of the name, “high fructose.” Normal corn syrup, which is just boiled-down corn juice (yes, sounds delicious), is mostly glucose, a type of sugar quite common in nature. To make it sweeter, the corn starch is extracted, then processed by first adding an acid and a couple of enzymes that turn some of the sugars into fructose, another type of sugar. Does that sound “natural” to you?

Industry lobbyists have been trying for years to get the FDA and other organizations to label HFCS “natural,” and food companies have run ad campaigns depicting sodas and other HFCS-sweetened products as “natural.” But the FDA does not have any kind of official designation for natural foods and has so far not made any announcement regarding HFCS. Given that there are many steps between the farm and the end product, it’s safe to say that HFCS is not natural by any stretch.

Myth #2: You can avoid high fructose corn syrup by not eating junk foods or drinking soda.

Think you’re being healthy because you’re eating yogurt? Check the ingredients; it could have as much sugar as the ice cream you swapped it for! Same with the tomato sauce on your pasta or pizza, and the ketchup and barbecue sauces you put on your burgers. Food companies have figured out that people have a sweet tooth and have actually discovered certain “bliss points,” exact amounts of sweetness that keep you coming back for more. And since HFCS is so cheap, it’s easy to add to almost anything, even if it seems like a health food. So always look at the ingredients of anything you buy – you’ll be surprised where you find HFCS!

Myth #3: “Real Sugar” is better than high fructose corn syrup.

The fact is that “real sugar” is more a marketing ploy than anything. Usually what it means is that the food has been sweetened with sugar that comes from either cane or beets, rather than corn. And while it’s true that it has a different chemical composition, it’s still sugar, and the body still treats it in much the same way. In fact, the version of Coca-Cola with “real sugar” that you can buy has the same amount of sugar (39g, or about 10 teaspoons) as the HFCS version, but 10 more calories!

There is one way to get your sugar fix and feel a little better: fresh fruit. The naturally occurring sugars in fruit are paired with fiber that makes you body digest everything a little more slowly, helping avoid a big bomb of calories and carbs all at once. But that fiber isn’t present in juice or other processed products derived from fruit, so you’ll have to go straight to the source. And definitely don’t go for the canned stuff sitting in sugary syrup!

Switching to a Vegetarian Diet: Best Plant Protein Sources

One of the easiest ways to improve your, high blood pressure, high cholesterol and/or diabetes is to change what you eat. If you current diet is filled with meat and junk food you might consider switching to a vegetarian diet.

If you want to make the switch to a vegetarian diet, you may be subjected to warnings from well-meaning family members and friends about nutritional deficiencies that they have heard can result from not getting enough protein in a vegetarian diet. If you have diabetes you know the role protein plays in keeping your blood sugar normal. They are partly correct in that failure to take in the proper amount of protein can deprive your body of various nutrients that different protein sources provide. Furthermore, this can also lead to an excess intake of carbs and fat.

Just because this can happen, however, does not mean that it has to happen. In fact, by educating yourself about your new dietary lifestyle and learning about the array of proteins that do not come from animal sources, you can ensure that you will cover all of the nutritional bases.

Defining the Boundaries

There are different degrees of vegetarianism, and you need to determine which type of vegetarian diet you wish to follow. Your choice is determined by your reasons for the vegetarian lifestyle, which is typically based on health requirements or on your personal code of ethics. Each type of vegetarian diet is defined by a set of protein restrictions. The one commonality that they all share is the absence of meat from the diet. Vegetarians do not consume beef, pork, lamb, or poultry. Some more specific parameters for different types of vegetarian diets include the following:

• A lactovegetarian does not eat any meat, poultry, eggs or fish, but dairy products, such as cheese, remain a part of his or her nutrition plan.
• A lacto-ovo vegetarian does not eat any meat, poultry or fish, but he or she will eat dairy products and eggs.
• A pescetarian does not eat meat or poultry, but he or she eats fish. Some pescetarians will also eat dairy products and eggs.
• A vegan does not partake in any meat, poultry or fish, and he or she does not consume any animal products either. This means that vegans do not include dairy products, eggs or any other form of animal-based food in their diets.

Since a vegan diet strictly forbids animal proteins, all protein that is consumed must be sourced from plants. If you plan to go vegan, it is imperative that you load up your plate with enough plant-based proteins to make up for the absence of animal-based proteins in your diet.

Missing Nutrient Dilemmas

Protein is a macronutrient that everyone needs. According to the U.S. Department of Health and Human Services, women should aim for 46 grams of protein in their daily diets, and men should strive to consume 56 grams of protein daily.

There are numerous food sources that provide protein, and different sources also provide different vitamins and minerals, which are known as micronutrients. By choosing a vegetarian or vegan lifestyle, you are dramatically limiting the variety of protein sources that are permissible in your diet. With this choice, you are faced with a greater need to take in a wide variety of alternative protein sources to prevent yourself from coming up short in the micronutrients that are commonly found in meat and animal products. Some of these nutrients include the following:

• Iron, which is found in red meat, poultry, and pork
• Calcium, which is found in dairy products
• Vitamin D, which is found in fish, cheese, liver and egg yolks
• Vitamin B12, which is found in meat, poultry, fish, eggs and dairy products

Vitamins D and B12 come naturally from animal sources only, but some foods, such as cereals, orange juice, and soy products, are fortified with these vitamins. As a vegan, you will need to be cognizant about reading nutrition labels on food products to ensure that you are taking in enough of these two vital nutrients. Alternately, you may want to consider taking a multivitamin or vitamin D and B12 supplements. When it comes to iron and calcium, you have plenty of choices for your plate that provide these nutrients as well as protein.

Beans and Legumes

Beans and legumes are excellent protein choices for vegetarians, and they perform double duty by providing your body with healthy complex carbohydrates. Beans and legumes are rich in iron, fiber, folate, and manganese. Consider adding the following items to your grocery cart when shopping for plant-based proteins:

• Black beans
• Chick peas
• Kidney beans
• Cannellini beans
• Black-eyed peas
• Pinto beans
• Azasazi beans
• Adzuki beans
• Lentils
• Peanuts and natural peanut butter
• Soybeans
• Edamame

Tofu and tempeh are products that are made from soybeans and can be used as meat alternatives in many vegetarian recipes, including burgers, stir-fry dishes, and soups.

Grains, Seeds, and Nuts

Grains are typically thought of as sources of complex carbohydrates, but some pack a hefty punch when it comes to protein content as well. Some varieties will help you to get in some iron too. Turn to any of these healthy grains for your next meal:

• Spelt
• Amaranth
• Quinoa
• Wild rice
• Oats
• Sprouted bread

Seeds and nuts provide protein, healthy fats, iron and calcium. Reap those nutritional benefits by snacking on a serving of any of these options next time you need to nosh:

• Hempseed
• Chia seeds
• Sunflower seeds
• Pumpkin seeds
• Almonds
• Walnuts
• Pistachios
• Cashews

Seeds and nuts can also be tossed into your breakfast oatmeal, lunchtime salads and dinner sautés.

Eat Your Vegetables

Did you know that some vegetables provide protein to your diet? It’s true, but not all vegetables are created equal. Those that have the highest amounts of protein include the following:

• Broccoli
• Green peas
• Brussels sprouts
• Spinach
• Kale
• Collard greens
• Asparagus

Filling out your plate with a variety of vegetables will provide protein as well as important vitamins, minerals and antioxidants.

Protein In a Powder

Fitness gurus and body builders have been heaping scoops of protein powders into their smoothies and cereals for some time now. If you opt to rely on these products for some of your protein intake, be sure to read the labels since some powders are created from animal-sourced proteins. Powders that are labeled as whey protein or casein protein are derived from milk. Look for protein powders that are made from pea, hemp, rice, or soy proteins instead for your dietary needs.

Spirulina is gaining popularity among vegetarians. Spirulina is a powder that is derived from a blue-green algae that boasts a high protein content, all nine essential amino acids, calcium, iron, and several vitamins.

Avoid Processed Foods

Everyone, vegetarian or not, has heard the advice of steering clear of processed foods for a healthier diet. As a vegetarian, be aware that some packaged vegetarian products, such as veggie burgers, are highly processed and can contain a litany of artificial and unhealthy ingredients. Read ingredient labels carefully and dine on these foods sparingly. Better yet, avoid these products altogether, and make your own. Additionally, if you have been diagnosed with celiac disease and advised to ban wheat gluten from your diet, be sure to avoid seitan, which is made from wheat gluten to produce a vegetarian product that mimics the texture and appearance of meat.

Mind the Guide

Knowing the recommended daily allowances for vitamins and minerals will enable you to meet your nutritional needs. As a vegetarian, be mindful of these daily requirements set forth by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services:

• Men and women between the ages of 19 and 50 require 15 mcg of vitamin D.
• Men and women who are older than 50 years of age require 15 mcg of vitamin D.
• Men and women who are 19 years of age and older require 2.4 mcg of vitamin B12.
• Men and women between the ages of 19 and 50 require 1,000 mg of calcium.
• Men and women who are older than 50 years of age require 1,200 mg of calcium.
• Men 19 years of age and older require 8 mg of iron.
• Women between 19 and 50 years of age require 18 mg of iron. After the age of 50, the iron requirement for women drops to 8 mg.

Women who are pregnant or nursing require greater amounts of these micronutrients and should consult with their health care providers.

If you plan to adopt a vegetarian lifestyle, taking care to incorporate an extensive variety of the aforementioned foods into your meals each day will be the most proactive step that you can take toward fueling your body with the proper amount of nutrients needed for optimal health and function.

Is Corn Oil Healthy: The Pros and Cons of Corn Oil

Even if you’re not much of a cook, you’ve probably heard of corn oil. It’s a popular product found in most kitchens, and it’s very versatile and cheap. Is it good for you from a health perspective, however? Corn oil isn’t only used in kitchens; it’s got several jobs, from industrial uses to cosmetics. You might have used olive oil before due to its health benefits. Could corn oil be a better option instead?

First things first: what is corn oil?

Corn is one of the most popular crops grown across the globe. Because it’s so readily available and one of the cheapest crops on the market is accessible to everyone.. When you think of corn, “oily” probably isn’t in the description. Because corn isn’t that oily, it must be pressed to separate the oil from the kernels. The oil made from this process is then refined and steam distilled before you open the finished product.

There are a few different kinds of corn oil to watch out for, such as corn oil products that have a high smoke point. Because of the low price and neutral flavor that won’t affect what you’re making, high-smoke-point corn oil is a popular choice. However, research has shown that when nonorganic corn oil is heated, it can be harmful to your body. When heated, such as in the deep fryer, it can produce a harmful anti-nutrient called acrylamide, a compound that has been labeled a potential carcinogen by the International Agency for Research on Cancer. Reasearch published in PubMed also suggests that acrylamide has also been linked to problems with hormones and muscle function, in addition to nerve function.

Before you decide to ditch the corn oil, however, wait until you hear about some of its health benefits. If you purchase organic, unrefined corn oil or cold-pressed corn oil, you can avoid some of these troublesome side effects, as these oils have a lower smoke point in addition to having many great health benefits. This type of unrefined oil can be used in the kitchen, in the medicinal world, and even as a massage oil.

Now that you’re familiar with a couple of the ways corn oil is manufactured, consider the health benefits of corn oil. Generally, unrefined organic corn oil has more health properties than refined organic corn oil. First, corn oil has anti-inflammatory properties. This can help protect your body from diseases, such as diabetes, heart disease, and, possibly, cancer. That’s because corn oil is full of a plant-based compound called “phytosterol.” The anti-inflammatory properties of corn oil can also help relieve symptoms of arthritis, headaches, and stomach issues.

Corn oil can also improve your vision. “Lutein” is a compound that can only be synthesized by plants, and, when ingested, it can possibly reduce the number of free radicals in your body. Lutein can also protect your vision and possibly reduce the risk of cataract formation. Moreover, unrefined corn oil can be good for your skin. Corn oil is sometimes used in the massage profession. If you’re ingesting it or rubbing it on your skin, clinical research suggests that the antioxidants and tocopherols can help reduce the likelihood of skin infections, inflammation, irritation, and blemishes. However, unrefined corn oil is also high in fat, so you should use small amounts if you decide to incorporate it into your skincare routine.

Of course, corn oil isn’t all good. In its natural, organic form, corn oil can have some health benefits, but refined, high-smoke-point corn oil is generally unhealthy. Consider the main detriments to incorporating refined corn oil into your diet.

It’s easy to use lots of oil when cooking. Because corn oil can withstand high temperatures, it’s often used when deep frying food and it cheap. Most deep-fried food is dunked in this very fatty, refined oil, which translates to an extreme increase in calories in whatever you’re eating. If your diet is high in corn oil, chances are you’re consuming extra calories at every meal you may not be aware of.

Refined corn oil is also very high in omega-6 fatty acids. While omega-6 fatty acids can be good for you, if ingested in small amounts, you should always balance out your omega-6 fatty acids with Omega-3 fatty acids. Omega-6 fats promote inflammation, which, in very small amounts, is good for your body and helps protect it from disease. Too much inflammation, however, can increase your risk factor for contracting a variety of diseases, including cancer, heart disease, obesity, and Alzheimer’s.

Moreover, most corn oil is made from genetically modified, or GMO, corn. New research is being conducted every day about whether GMO foods are good for the population in general. While most GMO food is deemed safe, GMO corn crops have only been around for the last 20 years or so. Therefore, the long-term health effects of such produce are not readily available. On top of that, per the United States Department of Agriculture, GMO corn is often subjected to pesticides such as glyphosate. In 2015, the World Health Organization deemed this pesticide a probable carcinogen.

When it comes to corn oil, does the good outweigh the bad? Considering all the information, there are certainly healthier oils out there for you, such as olive oil and coconut oil. You should probably avoid corn oil as your go-to cooking oil, and, if you purchase organic, unrefined corn oil, you may want to use it only in small amounts. In summary, you should avoid corn oil because potential negative risk almost always outweigh its benefits.

Want to Know If You are Eating Too Much ? and Hamburger, Your Lipid Profile Will Tell You.

What is a lipid panel?

Your doctor has ordered a lipid panel or lipid profile for you, and you wonder what is the reason for the test. What exactly will the test tell him and you about your body? Simply, this blood test will check the status of your body’s fat metabolism, which is essential to determining your risk for heart problems. It will measure your fats and its other forms, also known as “lipoproteins.” If you are in active and/or eating to many french fries and hamburgers then it will show up in the results.

In particular, this laboratory test will give you the following values after your blood sample is taken:

Total cholesterol– this is a rough measure of all the cholesterol and triglycerides you have in your blood

Triglycerides– these are neutral fats in your blood and tissues, which may contribute to heart disorders. Abnormally high values are linked with conditions such as obesity and diabetes

Low-density lipoprotein (LDL) –contains the highestproportion of cholesterol, which is the culprit for the fatty deposits on the walls of blood vessels (the arteries), often resulting in heart disease; thus its alias, the “bad” cholesterol

High-density lipoprotein (HDL) – this helps ‘soak up’ excessive cholesterol stuck on the walls of blood vessels. HDL carries the excess bad cholesterol back to the liver where it is being broken down, and thereafter removed from the body in the bile. Because of its beneficial role in lowering the incidence of heart problems, this is called the “good” cholesterol

Very low-density lipoprotein (VLDL)– contains the highest proportion of triglycerides. Like LDL, it contributes to the deposit of cholesterol in the blood vessel walls, which is why it is also considered a type of “bad” cholesterol, especially in deranged amounts.

Factors affecting the Lipid Panel

The following elements may affect your lipid profile readings:

Age– Cholesterol tends to elevate with age. Doctors recommend taking precautions early in life to prevent dangerous levels of cholesterol as you age. Many years of uncontrolled cholesterol can be fatal or trickier to treat.

Sex– Men typically have higher levels of cholesterol than women throughout life. However, women’s cholesterol values tend to increase, even more than their male counterparts, from menopause onwards.o

Alcohol use– Moderate drinking, according to research, elevates “good” cholesterol. Heavy alcohol consumption, however, has an opposite effect, because it raises both triglyceride and cholesterol levels. o

Smoking/ tobacco use– Cigarette or tobacco use is linked with adverse effects on the lipid panel, increasing the “bad” cholesterol and triglycerides, while lowering the “good” cholesterol.

Exercise– Moderate physical activity has proven beneficial to improving high cholesterol levels; thereby, reducing the risk for heart problems.

Bodyweight– Weight loss among obese or overweight individuals is associated with reduced levels of “bad” cholesterol.

Ethnicity– This is also related to genetics, which may explain why Mexican Americans and Non-Hispanic blacks are more likely to have abnormal lipid and cholesterol levels that predispose to heart diseases.
Medications– A number of drugs and medication classes are reported to affect the lipid profile. Heart medications, hormones, drugs for psychiatric illnesses are known to negatively impact lipid readings.

Chronic disorders such as hypothyroidism, diabetes, obstructive liver disease, kidney disease– Common changes generally brought about by chronic illnesses include a decrease in blood levels of the “good” cholesterol and elevation of triglycerides.

Normal vs. Abnormal

The National Cholesterol Education Program recommends theguideline below to be used for the interpretation or management of cholesterol levels in the general adult population.

However, many experts, such as your physician, will not rely on this guideline entirely, but will consider other significant factors such as your gender, age, ethnicity, total cholesterol, blood pressure, smoking habits, and the presence of chronic medical conditions such as diabetes, to determine the best possible therapy for you.

Adult Values

Desirable

Borderline

High Risk

Very High Risk

Total Cholesterol

< 200 mg/dl

200-239 mg/dl

240 /dl

>240 mg/dl

Triglycerides

< 150 mg/dl

150-199 mg/dl

200-499 mg/dl

>500 mg/dl

HDL

60 mg/dl or higher

40-59 mg/dl

35-40 mg/dl

<35 mg/dl

LDL

60 – 130 mg/dl

130-159 mg/dl

160-189 mg/dl

>190 mg/dl

Preparations for Lipid Profile Testing

To know your cholesterol level, your doctor may order a lipid panel or lipid profile test for you through a blood test done in a clinic or laboratory, usually in the morning. This will require fasting from food or drinks (except water) for 12 hours before a sample from your blood is taken. Just take your usual diet pattern the night before, but be sure to avoid alcoholic drinks as this may affect your result.

How to Lower High Cholesterol

According to the National Institute of Health report, if your cholesterol levels have gone through the roof, the most effective way to improve your numbers is through therapeutic lifestyle changes. These changes may include the following:

o Participate in moderate aerobic exercise (e.g., lap swimming, cycling, or brisk walking) for 20 to 60 minutes daily, at least three to five times a week to increase your good cholesterol – the frequency and intensity of modification in your physical activity and lifestyle will depend on your initial fitness level. o If you are a smoker, the time to quit is now – smoking cessation can increase your good cholesterol by 15-20%.o Red wine can help – according to studies, moderate consumption of alcohol (one to two drinks per day), red wine in particular, can boost your good cholesterol.o Avocado, nuts, canola, and olive oil are cholesterol-friendly – these contain monounsaturated fats which have been shown to improve your good cholesterol, without increasing your bad cholesterol. o Avoid bakery items, processed foods, and snacks- these contain the deadly “trans fats” which are already being phased out in restaurants and processed food world-wide because of its harmful effects to vital organs of the body, especially the heart. o Take a diet rich in grains, vegetables, fruits, fish, and olive oil – the Mediterranean-style diet sustains the heart in optimum shape.o If you are a heavy alcohol drinker, seek help – too much alcohol in your system will bring you down, and trigger all sorts of complications in line with your high cholesterol figures. o Eat fatty fish – sardines, salmon, herring, mackerel, lake trout, albacore tuna are some of the healthy types of fish that have the essential omega-3 fatty acids which are beneficial for you and your high lipids.

Low Carb Snack for Diabetes

10 Low Sugar Snacks

If you want to control your blood sugar, do you know what to eat to keep your sugar from spiking then dropping a few hours later? Although fat is high in calories, a diet low in fat contains more carbohydrates, particularly sugars, which tend to increase your blood sugar. One likely mechanism for high carb diets hindering fat loss is that carbohydrates are broken down into the sugar glucose, raising levels of the hormone insulin, which triggers fat storage and hunger. Another possible reason why carb-rich diets are bad news for you is their lower protein content, as protein helps you stay fuller for longer. While you can still include moderate amounts of low GI carbs at mealtimes, such as oats and sweet potatoes , you should avoid sugary snacks. Even fruit gives you a lot of sugar if you have a large portion, so if you want to keep your blood sugar level in check to control your diabetes try the following ten low sugar snack ideas.

Almonds

An ounce of almonds provides 160kcal and just 1g of sugar. If you usually aim for snacks under 100kcal, don’t be put off by the higher calorie count, as research shows almond will cause an increase in your blood sugar and is considered a low glycemic food.

Pumpkin seeds

With 150kcal and zero sugar, you also get a boost of the minerals iron, magnesium and manganese when you choose pumpkin seeds as a snack.

Avocado

One-third of an avocado gives you just 80kcal and less than 0.5g of sugar, while providing useful amounts of vitamin C and various B vitamins. Simply mash avocado with lemon juice and black pepper before loading on to a rye crisp bread.

Hardboiled egg

A large egg contains 75kcal and 1g sugar, as well as providing 6g of protein to aid satiety. Mash an egg with a diced tomato and use as a topping for an oatmeal cracker.

Greek yogurt

Regularly eating foods rich in calcium is associated with weight loss, so Greek yogurt makes an ideal snack if you’re watching your waistline and your blood sugar. A 3oz portion comes in at just 80kcal and 3g of naturally occurring sugars. With 7g of protein in a serving, you’ll stay full till your next meal.

Cottage Cheese

Another good option for protein, cottage cheese provides 10g of protein in 3oz, while giving you just 70kcal and 2g of natural sugars. You can add your own diced vegetables and seasoning to spice up cottage cheese before using it as a vegetable dip or a topping for low GI crackers.

Salsa and vegetable sticks

There are just a few calories and minimal sugar in a tablespoon of salsa, but store-bought salsa is high in salt. Tomato-based salsas also have the added bonus of lycopene, which besides lowering your risk of prostate cancer, may also make bladder, breast, colon, lung, ovarian and pancreatic cancer less likely. Additionally, making lycopene a regular part of your diet may protect your blood vessels from narrowing.

Hummus

With 25kcal per tablespoon and no sugar, hummus makes a good bet for blood sugar control. You needn’t worry about the natural sugars in carrot, pepper and cucumber sticks, as they are all low on the Glycemic Index.

Homemade vegetable soup

If you steer clear of potatoes and parsnips, you can make a low- calorie soup that is low in sugars and has a low GI. You can bring down the glycemic index of soup further by adding lentils or beans.

Nut butter and celery

Load a tablespoon of almond butter into celery sticks and you’ll get 100kcal without any sugar. Just make sure you choose a nut butter without added salt or make your own.

Although you still need to watch your calorie intake, choosing a low-sugar diet that incorporates healthy snacks can keep your blood sugar under control. Varying the snacks you choose each day keeps your diet interesting, allowing you to maintain your efforts towards being healthy The ten snack ideas discussed above are just a start. What other low-sugar snacks can you come up with?

How Does Glycemic Index Affect Blood Sugar?

Glucose And The Glycemic Index

Glucose or C6H12O6 as it is called in biology, is an important constituent of the human body. It is the body’s main source of energy and is mostly derived from digesting sugar and starch from carbohydrates such as rice, pasta, fruits and pasty.

The digestive system breaks down the starch and sugar in these foods, to produce glucose. Once the glucose reaches the bloodstream, insulin, excreted by the pancreas joins with the glucose.

Some of the glucose enters the body’s cells giving the body enough energy to undertake its day-to-day activities.The rest of the glucose is stored in the muscles and liver for later use. Excess sugar becomes fat, which is stored throughout the body. This explains why you are getting fat from eating too much rice.

Glucose is particularly important to the brain and red blood cells, which use no other type of fuel. The brain is particularly sensitive to shortages in glucose, which is why diabetics tend to feel very “light headed” when their sugar levels are low. Luckily the body has a number of mechanisms that keep a supply of glucose to the brain. Should the glucose levels fall too low then the person will go into a coma, so that fuel to the brain can be maintained.

Glucose in its purest form is found in a considerable number of foods. In the USA and many western countries the most common food additive comes from cornstarch. There are also other forms of glucose used in food production such as fructose which is derived from fruits and vegetables.

In 1981, Dr. David Jenkins, a professor at the University or Toronto developed the Glycemic Index (GI). This is a rating system for foods and each type of carbohydrate has an assigned numerical value. These values give the food its Glycemic Index or GI which is based on how each food affects the body’s sugar levels.

The Glycemic Index uses pure glucose as its control food and rates all other carbohydrates in relation this base-line. Thus white bread, also used as the control food, is rated as “100” and all other foods related as high, medium and low with a corresponding numerical value. The tests were on how the foods affect a person’s blood sugar, insulin and lipid levels compared to the base-line of glucose or white bread.

A “high” rating corresponds to a GI of above 70 and a “low” rating is considered to be 55 or lower. Therefore a “medium” GI food is within the range of 56 to 69.

Although all foods affect different people in different ways, the actual Glycemic Index testing was undertaken in a very scientific manner and many different test subjects from different backgrounds were used within the tests.

Foods that have a high GI are broken down quickly by the body and the glucose, vitamins and minerals from the food quickly enter a person’s bloodstream. This often gives the person a feeling of energy and euphoria – often called a “sugar high”. This explains the love of sweet foods such as candy, ice cream and chocolate, particularly when a person is unhappy.

Low GI foods are absorbed by the body in a slower fashion, avoiding any sudden highs and ensuring that energy is available to the body over a longer time period.

Foods also have an effect on insulin levels with the body. Insulin is the traffic police of the body. It tells the body’s cells whey they have had enough glucose and other nutrients. It then re-routes the extra glucose to the liver and muscles to be stored for later use. Any excess is then rerouted as fat cells to be stored in those all too familiar places on the body.

Eating too many high GI foods regularly forces insulin to be continuously released by the beta cells within the pancreas. Insulin unlocks cells throughout the body, allowing glucose to enter and become available for fuel.

If the insulin cannot keep up with the work load, this is called “insulin resistance” and is the leading cause of Diabetes 2, which can be managed by diet and exercise or pills.

Where insulin is not released or released in insufficient amounts, this can lead to Diabetes 1 and insulin will need to be injected for the rest of the person’s life.

Both kinds of diabetics have to regularly measure the amount of glucose or sugar in their bloodstreams. Following a GI diet makes it far easier to control a person’s sugar levels and lessen the possibilities of the medical problems that diabetes can trigger. Too much glucose within the blood stream triggers a number of symptoms and long term medical problems, particularly within the heart, kidneys, nerves and eyes.

Many hospitals are now absorbing and following the Glycemic Index study and teaching their overweight and/or diabetic patients how to more easily regulate their glucose levels and stop excess glucose being turned into fat within the body. There are also a considerable number of diets that follow the teachings of the Glycemic Index study, meaning that people can now be sure of which carbohydrates will cause problems and lead to too much glucose within a person’s bloodstream.

Which Cheese Is Right for Me?

If you visit a grocery store or deli to looking for cheese, you’ll be spoiled for choice. Cheeses don’t just vary widely in their taste and texture though, as these dairy products also differ significantly in their nutritional profile. From their calorie and fat content to the amount of calcium they contain, no two cheeses are the same nutritionally. If you aren’t sure which cheese is your best bet for weight loss, or you want to achieve healthier bones or blood pressure, read on to find out the most suitable choice for your needs.

Lactose Intolerance

Around 25% of Americans have a degree of lactose intolerance, which causes stomach pain, bloating, gas and diarrhea within two hours of eating foods that contain lactose. If you are affected by this unpleasant condition, you needn’t avoid cheese altogether. Luckily, hard cheeses that are aged, such as Cheddar, Swiss and Parmesan, contain very little lactose. However, if you have severe lactose intolerance, brands of cheese that advertise they are lactose-free may be necessary, as even the small amounts of lactose in low-lactose cheeses may bring on your symptoms.

Diet For Weight loss

An estimated 69% of adults in the United States are overweight or obese. If you weigh more than advisable, you may decide to avoid cheese altogether, as this dairy item is often assumed to be too high in fat and calories to fit in with a diet for weight loss. However, not all cheeses are calorific. For instance, an ounce of low-fat cottage cheese provides just 29 calories and a similar quantity of low-fat soft cheese contains 40 calories. This compares to 113 calories in an ounce of Cheddar. If you aren’t a fan of cottage cheese or spreadable cheese, feta, mozzarella and Camembert are all lower fat options to hard cheeses.

Higher Protein Requirements

Although most people get more protein than they need, if you are an older adult, an athlete or you are recovering from ill-health or surgery, you may need more protein. The best cheeses to opt for when you need to up your protein intake are those with a lower water content. Parmesan is ideal, providing around 10g of protein per ounce, while a similar serving of other hard cheeses give you around 6g. The likes of Cheddar and Swiss cheese are still preferable for protein intake than softer cheeses.

Low-Fat diet

A low-fat diet may aid weight loss, reduce your risk of heart disease, diabetes and certain cancers, and help to control symptoms related to gall stones. Quark, which is similar to farmer cheese, is a relatively new cheese in the US, but it is virtually fat-free. Low-fat cottage cheese is another good contender for a low-fat diet. If you still want to eat hard cheese, just limit your portion size to an ounce.

Reduced Salt Diet

Surveys show that 90% of Americans eat too much salt. Diets high in salt are linked to an increased risk of raised blood pressure, which makes you more likely to experience a heart attack, stroke or kidney damage. Eating too much salt may also be detrimental to your bone health, making you more prone to osteoporosis. Even if you don’t add salt to your cooking or at the table, to cut your salt intake significantly, you need to reduce your intake of foods high in salt. Many cheeses have a high salt content, but quark, cottage cheese and cream cheese are all low-salt options.

Increased Calcium Needs

More than 50 million US adults have low bone mass or osteoporosis. Upping your calcium intake can help slow further bone loss, with dairy produce offering one of the best sources of calcium in your diet. After Parmesan, Swiss and Gruyere are your best option for calcium, though Cheddar is also a good bet.

Dairy-Free Diet

Up to 3% of infants are intolerant to dairy proteins, though 75% outgrow it by the age of three. If your kids cannot tolerate dairy produce or you have a dairy intolerance yourself, there are various dairy-free cheeses to choose from. Cheeses based on soy, rice, nuts and nutritional yeast are available, and although they are noticeably different from cheese in taste and texture, these dairy-free products make a good substitute.

If your cheese selection needs to consider more than just your flavour preference, you can now choose the right cheese with confidence. Thankfully, you can usually substitute one cheese for another in dishes, so there’s no need to compromise on your enjoyment when prioritizing your nutritional requirements.

How Does Cinnamon Lower Blood Sugar?

The Effects of Cinnamon on Diabetes

Type II Diabetes usually occurs in middle aged people when their body develops resistance to insulin. This type of diabetes usually requires medication to bring the blood sugar under control. If you have been diagnosed DM II, this might be you. An exciting household remedy which has been under investigation for the past few years is the use of cinnamon in the control of diabetes. The initial studies have not been conducted on large groups of people but it has been seen that the blood sugar levels of persons who take about a gram of cinnamon a day drops by an average of 20%.

At one time cinnamon was a precious spice that was thought to have great medicinal properties. Ancient civilizations knew that cinnamon could retard bacteria growth. It was used for embalming purposes in early Egyptian times and it was mixed with warm water and cloves during the middle ages and placed in the rooms of those suffering from the Bubonic Plague.

Fast forward to now, recent scientific studies have proven that cinnamon does indeed have medicinal qualities and that it favorably affects function of the brain. The big news is that researchers in Maryland were testing foods to see what effect they had on blood glucose levels. What they discovered was amazing. They found that cinnamon flavored apple pie actually decreased blood glucose levels.

When the scientists discovered this, they decided to research the effect of cinnamon on diabetics further. They tested 60 people in Pakistan. All of those who took part in the study were type 2 diabetics and they were all on medication to lower their blood sugar levels. None were taking insulin. These people were administered small doses of cinnamon – between ¼ teaspoon and 2 teaspoons daily – for forty days. Researchers concluded that cinnamon increased the natural output of insulin, lowered blood sugar levels and also lowered LDL (bad) cholesterol. HDL (good) cholesterol was not reduced.

Cinnamon, which is commonly used as a spice in Indian cooking, baking and can be splashed on your favorite latte, is the bark of the Cinnamon cassia tree. It is sold as pieces or rolls of bark or as cinnamon powder and has a sweetish spicy taste. Research has established that the blood sugar lowering property of cinnamon is found in its water soluble components and not in cinnamon oil. Further, heat does not affect the blood sugar lowering properties of cinnamon. This makes it easy to reap the benefits of the spice by having it in the form of cinnamon tea or using it in cooking.

Cinnamon powder can also be consumed directly by itself though the taste can be a little sharp. At breakfast time cinnamon powder can be added to orange juice, coffee before it is brewed or to oatmeal. Introduce cinnamon during lunch by adding it to meats and salads. Half a spoon of cinnamon powder or a few cinnamon sticks can be either soaked in tea or coffee or boiled in water. After boiling the water for a few minutes, the solids are allowed to settle at the bottom and the liquid makes a delicious, clear tea.

Research has shown that half a spoon of cinnamon powder, which is equivalent to one gram, can significantly lower the blood sugar levels of diabetic patients. Its active ingredient known as hydroxychalcone is believed to enhance the effect of insulin. It is also supposed to help promote glucose uptake into cells and tissues of the body, thus lowering the level of glucose circulating in the blood. Further, it may even promote the formation of glycogen, which is the form in which glucose is stored in the body.

In addition to lowering blood sugar levels, cinnamon also reduces the Total Cholesterol, LDL Cholesterol and Triglyceride levels in the blood, all of which are often raised in Type II Diabetes and certain heart conditions. However, it has no effect on the blood sugar levels or cholesterol levels of post-menopusal women. It is also not advisable for pregnant women to take cinnamon in excess.

While cinnamon has been seen to lower the blood sugar levels of persons who take oral hypoglycemic medication and those who take insulin injections, it surprisingly has no effect on the Glycosylated Hemoglobin or HbA1C level.This a test which indicates how well blood sugar has been controlled over a period of three months. Research has also shown that the quantity of cinnamon taken does not alter its sugar lowering effect significantly. The effect is the same for 1 gram or 3 grams of cinnamon.

The findings of this study brings great news to people who are susceptible to insulin resistance. Improving cholesterol ratios and lowering blood glucose levels can often reverse insulin resistance, which in turn can assist in weight loss. Diabetes is often associated with excess weight and obesity.

If you suffer from type 2 diabetes, insulin resistance or high cholesterol, talk to your doctor before taking cinnamon capsules or introducing high amounts of cinnamon into your diet. If you are taking medication for type 2 diabetes, ask your doctor how to safely incorporate cinnamon into your diet to naturally decrease blood sugar levels.

If you are on any medication for diabetes or other ailments you should not take large amounts of cinnamon without consulting your doctor. The dosage of medication may have to adjusted in these cases. Further, in certain medical conditions the chemicals present in cinnamon may even interfere with the prescribed medication.