#Basically I have low blood sugar attacks for eight days

[avoidingdestiny]

God I hate this holiday.

[vermemesol]

College! AU | Nine Percent - Part 3

Pairing : Nine Percent x Fem!Reader

Genre : College!AU, Fluff

Note : From this part on, Justin will be referred to by his actual name, Huang Ming Hao.

College! AU Masterlist | Normal Masterlist

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.....

The weekend has ended and it’s back to school again.

When you arrived in the classroom, there was a huge present box next to your table. Literally everyone was staring at it. 

“Ming Hao... What’s this box doing here?” you ask.

“I’m not 100% sure, but I think I have an idea on what’s in it...” he says, followed by a sigh.

You lifted up the lid of the box and inside it was...

“SURPRISE Y/N-” 

Lin Yan Jun.

Instantly, you put the lid of the box back on.

Yan Jun popped out from the box again. “Am I not good enough a present for you???” he pouts.

“Uh... how long have you been in that box?” you answer with a question.

“A long time!!! And you didn’t even appreciate it!!!” he crosses his arms.

“Yeah, what took you so long? You’re usually really early?” Ming Hao adds.

“Cheng Cheng asked to meet me this morning.” it was when you said this, that both the guys left and right of you, notice that you had a necklace on. It wasn’t that noticeable but they still noticed the tiny aquamarine gem that rested on your skin.

“Did he give you that necklace?” Ming Hao asks. Both of them were sure that they’d seen Cheng Cheng looking at that necklace through the window of a jewelry shop when they were hanging out during the weekend.

“Uh-huh.” you responded, continuing to write in your notebook.

Ming Hao felt defeated by the thought that he was one step behind Cheng Cheng, then again, he always was. Yan Jun on the other hand, a mixture of feelings, kind of upset and betrayed, the fact that you practically rejected him doesn’t help.

Yan Jun picks up the box that he was sitting in earlier and gets ready to leave, not saying anything.

“Yan Jun.” you call out to him before he’s out the door. You grab his hand and put a piece of paper in his palm. You then head back to your seat. 

Yan Jun is out the door and decides to look at the piece of paper you slid into his grasp earlier. On the piece of paper was a simple ‘thank you.’. It was just a ‘thank you’, but it made him feel way better than he did a few seconds ago. 

“Ming Hao.” as you called his name softly, he looks towards you, and to his surprise, you were smiling at him. “Cheer up, I’m not sure what is wrong, but you look better when you smile.” you pat his head before turning back to continue reading your notes. 

You weren’t the most oblivious when it came to the people around you. You always care for your friends, making sure that they aren’t upset, even if you don’t know the source of their sorrows. That’s why you did what you did, accepting Cheng Chengs present in the end when initially, you said he should give it to someone else; saying thank you to Yan Jun despite him making a somewhat big scene in class; and cheering Ming Hao up when you noticed how he didn’t look so happy.

Whilst everything was happening, what you didn’t notice, was all the glares that you had received from the girls inside and outside of your classroom. Basically anyone who could hear your conversation with Ming Hao and Yan Jun or could see what you guys did, they were damn right jealous and furious. 

.....

“Y/N, We’re all going to the recording studio. Wanna come with?” Ming Hao asked. “I’ll catch up with you guys later. I gotta get these papers to the office first.” you tell him. He insisted that he goes with you, but you insisted that he not. Because although you aren’t sure what it was, you felt that something wasn’t right. 

Right after Ming Hao left the classroom. The girls in the class surrounded you. “Come with us.” it was the girl from before, the one that poured milk all over you. You knew it wasn’t good news, but you complied and they brought you to a deserted part of the school. 

.....

“You know, I really didn’t like you ever since you came to the school.” Yi Lan, the girl that poured milk all over you, said. “Mhm.” you replied as you leaned on the wall behind you. “You think you’re so much better than all of us?! You slut!!!” Mei, her ‘minion’, yelled at you. Not a few seconds later, the girls start to attack you. Pulling on your hair, tugging on your clothes, hitting you anywhere they could reach. You didn’t just stand there of course, you defended yourself, trying not to hurt any of them still. Some of them fell down or maybe hit the wrong spot and ended up hurting themselves. 

Soon enough, they got tired and stopped coming at you, but you were on the brink of fainting because you hadn’t had anything to eat for the entire day and it’s already 3PM. They just left you there. As the coast was clear, you reached for your phone that fell out of your pocket during the situation. It was probably stepped on. The screen was badly cracked and probably not usable anymore. 

You tried standing up and walking, but once you did, you fell after three steps. First of all, you were beaten up in an unfair situation. Secondly, you had low blood sugar. You gave up after a few tries and just lied down on the ground.

.....

When you started to open your eyes, all you could see was a familiar ceiling. It was... the hospital? You slowly sit up, looking around, you saw someone next to your bed. His face was buried in his arms so you weren’t 100% sure who it was. Upon carefully looking at him, you could finally tell who it was. It was Li Nong.

You just continued to lie on the bed, not waking him up. It was really boring since you didn’t have your phone. A few minutes later, you hear the door open and a few soft footsteps.

“Y/N!!!” as soon as the eight other guys saw you, they couldn’t help but feel relieved, calling out your name a little too loudly, which resulted in Li Nong waking up. 

They bombarded you with questions like, who, how, why. 

“Can I not tell you guys?” you sigh.

“Why not???” Cheng Cheng asked.

“I don’t want to cause any more trouble. Plus, I’m capable of defending myself.” you answer.

“Says the person who’s in the hospital bed.” Zheng Ting retaliated. 

“It was like 20 people against 1??? Zi Yi couldn’t even take them out if he was there!!!” you explained. “Okay, maybe he could- Wait, did you guys call my parents?” you added.

“No, your phone was a goner so we didn’t have any of your contacts.” Xu Kun answered.

“That’s good...” you sigh in relief. “I probably look really bad right now huh...” you lightly touched your face, feeling pain in a lot of places. They stayed silent. “How did you guys find me by the way?” 

“We were waiting for you at the studio...” Zhang Jing said first.

“But an hour passed by and you never showed up. So we went back to the classroom. And we saw your stuff there but not you.” Ming Hao added.

“So we spread out to look for you.” Li Nong added.

“Zi Yi found you first and then we called for an ambulance.” Lin Kai said.

“Hm... I’m heavy aren’t I?” you looked at Zi Yi with a small smile.

“How could you still smile at a time like this???” Cheng Cheng asks, almost furious.

“... It’s not the first time...” you fiddled with the blanket that was covering your lower half. They all just stared at you. “Have I ever mentioned that I have a 3rd grade black belt in Taekwondo?” you say. 

“And you’re telling us that because?” Xu Kun asks.

“I fought a lot, in matches of course. But also outside of matches because I didn’t have a choice. It was defend yourself or get hospitalized. And the last time I had to make that choice, it resulted in getting hospitalized. My left leg and arm were both badly messed up.” you explain. 

“Why’d you have to fight?” Zhang Jing asks.

“Because I was always picked on for being rich??? But this time wasn’t the case I guess... I think they might have picked a fight with me because I was always with you guys? So maybe we shouldn’t hang ou-” before you could finish, one of them cuts in.

“Hello??? We’re not gonna stop hanging out with you over this.” Lin Kai says.

“We’re gonna teach them a lesson for even daring to hit you.” Ming Hao adds.

“Uh... I don’t think it’s a good idea to hit girls?” you chuckle. Somehow they all had the same thought at this moment, ‘How could you still act like this in this kind of situation?’ 

“I think I should be fine after tonight... But I can’t go home with all these bruises, my parents will kill the people who hurt me and then kill me too.” you were starting to think about what to do about this.

“Maybe you could stay at my place?” Zi Yi speaks up. “My parents won’t mind and we have a couple of empty rooms.” 

.....

The next day, you were discharged from the hospital and you contacted your family attendant to help you get a new phone and some clothes delivered to the hospital that you were staying at. It was okay for him to see you because you trusted that he wouldn’t tell on you. You also let your parents know that you were staying over at a friends place, noting the fact that it was a couple of friends, plus there are adults and girls. The girls part, big lie.

Later on, when you arrive at his house, you see this, huge mansion??? Okay, mansion was exaggerating, but it was bigger than your place, just a little bigger. 

“Zi Yi, I knew you were rich, but this??? This is... wow... I’m at a loss for words???” you stare at his house. He scratches the back of his head and just smiles awkwardly.

He brings you to your room and you rest for a while before heading out to the garden. “This place, really is huge...” you look at everything that was surrounding the house. “What are you doing out here?” you turn around to see Yan Jun really close to you, like ten centimeters close. Naturally you take a step back. “I wanted to get some fresh air?” Ah, yes, the others were staying at Zi Yi’s place as well because only an idiot would let a girl stay under the same room as another guy. 

After walking around and chatting for a while, you remember something. The necklace that Cheng Cheng gave you. You wanted to return to your room to look for it but you couldn’t just leave Yan Jun. 

In the end, you could only look for it at night, after dinner. 

You dug through every inch of your belongings. You looked through your stuff over and over again until you heard a knock at the door. You get up to open the door and saw Zi Yi standing there. “Did I disturb you?” he asked politely. “No. Not at all. Is something wrong?” you replied. “I think this belongs to you. “ he held up a necklace in front of you. “Oh my God, yes. Thank you so much Zi Yi!!!” you gave him a hug. You didn’t know but Xu Kun saw you hugging Zi Yi and he didn’t feel great about it.

“Did it mean a lot to you?” Zi Yi asked as he looked at you examining the necklace. “Cheng Cheng gave it to me yesterday. If I lose it now, I’d feel really bad.” you explain. “I see... It’s getting late, sleep early, even though you don’t have to go to school tomorrow.” 

“Mhm. Goodnight!” you smiled and gave him a small wave before shutting the door.

- END -

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College! AU Masterlist | Normal Masterlist

[didanawisgi]

by Dr. Stephen Sinatra

“Many doctors are still focusing on the wrong type of cholesterol. Early on in my career, I made that same mistake. Like many cardiologists I viewed basic cholesterol numbers as a telltale sign of illness. Fortunately, I got wise over time after seeing too many heart attacks among patients who had so-called “normal cholesterol.”

Having given up on the cholesterol theory—at least with the obsession of lowering LDL cholesterol—I’ve focused instead on ridding the body of inflammation, the real cause of arterial destruction and cardiovascular disease. Many doctors have still focused on ridding the body of LDL cholesterol. Yet, despite aggressive efforts to lower LDL cholesterol many heart patients continue to be at significant risk for cardiovascular events. This suggests to me that doctors should switch their cholesterol focus away from LDL cholesterol and over to HDL cholesterol. HDL serves the body as a lipid garbage truck, picking up oxidized LDL and excess cholesterol particles and carrying them back to the liver for processing into steroid hormones and bile acids. HDL thus reduces the potential of LDL to get in harm’s way. What should your HDL levels be? Ideally, your HDL cholesterol should be 50 mg/dL or greater, but less than 90 mg/dL. Research has shown that high HDL cholesterol can be dysfunctional. If your HDL cholesterol is significantly higher than 90 mg/dL (into the hundreds), getting a fractionation test to assess HDL composition may be worthwhile in assessing cardiovascular risk.

If Your HDL Cholesterol Is Low, Here's How to Raise It

Up your intake of extra virgin olive oil (EVOO). I recommend getting 2-3 tablespoons of extra virgin olive oil a day in your diet. I personally use olive oil frequently in my diet, and douse it on fish, meats, steamed vegetables, and even soup. Remember to choose organic extra virgin olive oil as often as you can.

Eat fewer high glycemic carbohydrates and trans fats. Instead, opt for foods that are rich in heart-healthy fats and soluble fiber.

Take niacin (vitamin B3). Niacin is one of the most powerful nutrients available to raise HDL cholesterol. When you take niacin, you’ll likely experience a tingly, pins-and-needles, and sometimes hot flushing or itching of the skin. This typically lasts no more than a half-hour to an hour. The higher the initial dose, the greater the initial flushing effect. My recommendation is that you start with 250 mg of niacin three times daily, and slowly work up to 1–2 grams in divided doses three times a day. Just make sure you're taking regular niacin, not sustained release niacin.

Get regular, physical exercise. Strive for 30–60 minutes of aerobic activity three to five days a week.

Drink red wine in moderation. Red wine helps to boost HDL cholesterol, plus it contains resveratrol, a phytonutrient with cardio-protective benefits. But I recommend no more than one glass a day, or every other day.

What's Also Important is Your HDL-Triglyceride Ratio

In addition to raising your HDL cholesterol, you want to lower you triglycerides. Ideally, you want to achieve no more than a two-to-one ratio of triglycerides to HDL cholesterol. For example, if your triglycerides are 100 mg/dl, you want your HDL cholesterol to be 50 mg/dl. While the two-to-one ratio is ideal, anything under 3.5 is a good ratio. But I don't like to see a blood ratio that's greater than five.

If your triglycerides are high, you can bring them down by reducing your intake of processed carbohydrates and sugar, and losing weight. Even a modest weight loss can bring your triglycerides down significantly. Omega-3 essential fatty acids, 2-3 grams daily in divided doses, can also help to reduce your triglyceride level.

I'm a personal testament to what a huge difference lifestyle changes can make when it comes to cholesterol. After losing just eight pounds by taking a green tea supplement, I had my cholesterol tested and my HDL was 60 and my triglycerides were 46, which is an ideal ratio.

Now it’s your turn: Have you had your HDL levels tested recently?”

You May Also Be Interested In

Cholesterol Testing and Statins for Kids?

Is Low LDL Cholesterol a Problem?

[rolypolywl]

Welcome to day 24!

So last time I was specifically talking about prescription medications. Today I’m talking about diet pills. Now, before you jump to either attack or defend, let me clarify. There are over-the-counter and as-seen-on-tv and late night infomercial kinds of diet pills. And then there are actual, doctor-prescribed medications. We’re going to talk about the first kind today.

Healthline explains how most of these things work:

Of course, the first question is then, do they actually do those three things?

The Mayo Clinic cuts right to the chase.  “There's no magic bullet for losing weight. The most effective way to lose weight and keep it off is by eating a healthy low-calorie diet and being more physically active.  Weight-loss pills — prescription drugs, nonprescription drugs, herbal products or other dietary supplements — are all, at best, tools that may help with weight loss. But there is relatively little research about these products. The best studied of these are prescription weight-loss drugs.”

So, that said, let’s look at non-prescription pills first.

WebMD is not impressed. “Anyone who has watched TV after midnight has heard the claims. Eat all you want, never exercise, and still lose weight with this little pill.  Unfortunately, scientific research has not borne out such claims. These products are categorized as dietary supplements, not as drugs. According to current FDA regulations, that means nobody has to prove that they work.”

Yes, you heard that right. They don’t even have to work. That means, that instead of having to be proved effective first, they can just be sold to people by any schmuck. And if people get hurt, you don’t have to stop selling them until the FDA proves they are bad. MADNESS!

So, that said, what are in these supplements? Well, there are all kinds of different “main ingredients” in these things, and they can be marketed in different ways. Some are pills or capsules, some are liquid drops or shots, and sometimes they are made into drink mixes or snacks or things.

And they, as Healthline notes, can work in different ways. First are Fat-trappers. “Fat-trapping products generally contain chitosan. It comes from the powdered shells of shrimps, crabs, and other shellfish. Supposedly it binds to fat in the food you eat, keeping it from being digested. While there is evidence that it does help prevent you from absorbing dietary fat, its effects may be too small for you to actually notice anything. A few small studies have shown that people on calorie-restricted diets lose slightly more weight if they're taking chitosan.”

Of course, there are good fats, and good things that hitch a ride on fats, like vitamins, that can be excluded by these supplements.

Then there are fat-burners and appetite suppressants, which tend to go hand in hand. “Fat burners are generally some combination of herb-derived stimulants, essential fatty acids, chromium picolinate, pyruvate, and/or hydroxycitric acid. [...] Two or three of these stimulants are usually 'stacked' together in one weight loss product, often along with aspirin or willow bark. They are supposed to increase energy while stimulating fat burning. Most experts agree they do work when combined with exercise. Their safety, however, is another matter.”

And we’ll explore those more in depth now.

So first I’ll look at Garcinia cambogia extract, which “became popular worldwide after being featured on the Dr. Oz show in 2012. It is a small, green fruit, shaped like a pumpkin. The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.”

Now, as much as you might love Dr. Oz, Healthline reports that he might have missed the mark here, because a year earlier. “A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks”.

Now, generally speaking, improving your diet and exercise just slightly often results in losses of a pound or two a week, so 2 pounds in several weeks is not that impressive.

Another one that you’ve probably heard of, and which has slightly more impressive stats, is Hydroxycut. This has several “weight loss” ingredients, including caffeine.

There has only been one study on this, apparently, but while it did conclude that users would lose 21 pounds in three months, one short term study isn’t super reliable.

Of course, 3 months is roughly 12 weeks, and 21 pounds in 12 weeks is again, 1-2 pounds a week, or what you can easily achieve with slightly better diet and exercise.

Other people try straight caffeine pills, Green Tea Extract, or just lots of coffee or green tea to try to lose weight. People also take Green Coffee Bean Extract, which is basically just raw coffee beans, and again, that’s for the caffeine.

But, Hydroxycut and all other caffeine-heavy supplements run into the same problem, as Healthline warns. “If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability. Caffeine is also addictive and can reduce the quality of your sleep.”

So I used to work with this gal who was so lazy; she would want to sit around and not even do our jobs. And then if she had to actually do something, she would pop a caffeine diet pill and it was like she was on a mild form of speed. She would hurry around, fussing with things, and still not getting anything effectively done, and then she would be jittery and annoyed the last half of the shift.

So this is not a great way to live. And again, the weight loss effects seem minimal.

Now, one supplement that works in a very different way is Glucomaannan. According to Healthline,  “Glucomannan absorbs water and becomes gel-like. It "sits" in your gut and promotes a feeling of fullness, helping you eat fewer calories. [...] Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation.”

So that’s different, and makes some sense. Again, though, the results are 8-10 pounds in 5 weeks, which is 1-2 a week.

Meratrim, like Hydroxycut, only has one study on it, and again the results are in the 1-2 pounds a week range. But, like Glucomannan, it has a kind of unique process. “It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat.”

Finally, something called Raspberry Ketones. Theoretically they break down fat and thus cause weight loss. But, there is only one human study, from 2017, and the Mayo Clinic points out so huge problems with the data.

Of the just 70 people who participated, only 45 completed all eight weeks. Which is ridiculously short, for a trial, FYI. And their average weight loss was just 4.2 pounds, which in 8 weeks is barely more than 1 pound a week. That’s low, as these things go.

“The eight-week trial used a multi-ingredient supplement with raspberry ketone, caffeine, bitter orange, ginger root extract and garlic root extract, as well as other herbs, vitamins and minerals. [...] All of the participants were placed on a restricted diet and exercise program.”

Of course, as Mayo explains, “the supplement included multiple ingredients, making it impossible to judge which ingredients helped the weight loss.”

So those are super modest, short term results, from one of the dozen things in that pill (Which, remember, includes caffeine), or possibly just from the diet and exercise they also did.

I buy that even less than the other things I’ve covered today.

Now, relatively speaking, these are “healthy”, or at least “not too dangerous” supplements.

There are dangerous ones.

“Conjugated Linoleic Acid,” or CLA, causes slight weight loss (0.2 pounds a week), but has these side effects, according to Healthline. “CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.”

And that’s nothing on ephedrine!

This one you might have heard about on TV, as it was banned, but it isn’t as gone as you might think.

Harvard Health explains. “In December 2003, the U.S. Food and Drug Administration announced it was banning the sale of products containing ephedra. This announcement heralded the first time the agency has banned an herbal supplement. Its decision was based on extensive research involving more than 16,000 reports of adverse health effects from products containing ephedra. These studies clearly indicate that ephedra is dangerous. And it can kill. Roughly 155 deaths have been blamed on the amphetamine-like stimulant.”

Yes, amphetamine-like. Remember when I compared caffeine diet pills to mild speed? Well this is the non-mild version. And it sped up people’s hearts so much that they died.

“A variety of studies associate ephedra use with cardiovascular problems, including high blood pressure, palpitations, and heart attacks. Side effects of the herb include heart palpitations, nausea, and vomiting. More than 800 dangerous reactions have been reported - among them, heart attacks, strokes, seizures, and sudden death. Psychosis, insomnia, and heatstroke have also been reported.”

But there are people who don’t seem to care, and just want their speed back. In fact, according to Harvard Health, “Some people who think ephedra helped them lose weight are looking to new herbs and natural extracts to replace the banned dietary supplement. Topping the list of new ingredients is caffeine.”

Yeah, there’s that caffeine connection again. And, it isn’t alone.

“A type of orange called bitter orange contains the compound synephrine.  Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations. [...] Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning”

Now, there are few studies on synephrine itself, but it appears to have the same potential heart issues and can be addictive! So, you know, like speed!

I mean, I feel like this should go without saying, but the world we live in right now… *Don’t take supplements or drugs to lose weight that act like speed!*

And, of course, the Mayo Clinic warns, “If you're considering weight-loss pills, be sure to talk with your doctor, especially if you have health problems, take prescription drugs, or are pregnant or breast-feeding. It's also important to get advice on possible interactions with your current use of medicine, vitamins or minerals.  Your doctor can also offer advice on losing weight, provide support, monitor your progress or refer you to a dietitian.”

So like how last time our theme was “Don’t stop before you talk to your doctor,” today the theme is “Don’t start these before you talk to your doctor!” These might be over the counter, and not need a prescription, but that doesn’t mean that they might not interact with your prescriptions.

So talk to your doctor. Again. ;)

And another quick disclaimer that goes along with this comes from a different WebMD article on what NOT to do to lose weight.

““The potential risks associated with abusing drugs such as cocaine, speed, and meds prescribed for attention deficit disorder, thyroid disorders, or diabetes to lose weight far outweigh any health benefit you may get from weight loss," says nutrition counselor Jeannie Gazzaniga-Moloo, PhD, RD. Risks include addiction, relationship and financial problems, anxiety, severe headaches, stroke, and heart, lung, and kidney problems.”

Again, this might seem like a no brainer. Don’t use coke or actual speed or whatever to lose weight. But the important part isn’t the illegal drugs. The important part is the prescription meds. I know in college lots of people would talk about buying ADD meds so they could focus and stay up all night to write a paper, even though they don’t have ADD.

And lots of people have found that there are prescription meds that can have a side effect of making you lose weight. But, like, *DON’T DO THAT*.

Okay, so that is what I wanted to cover with non-prescription diet pills and supplements. And keep in mind from last time, when we talked about inactive ingredients, that supplements can have just as much gunk in them! So if you do decide to try one of these, be careful of that too!

This has been Roly Poly Weight loss. As always, I am your host, Roly Poly. If you feel comfortable, please share your experiences with the hashtag #DietPill. Are there any supplements you’ve heard of that I haven’t mentioned? Please share!

And please join me next time!

[ebenpink]

Going Mediterranean to prevent heart disease http://bit.ly/2MfnJtZ

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

from Harvard Health Blog http://bit.ly/2HcKZty via IFTTT https://ift.tt/eA8V8J

[itsfinancethings]

(ATLANTA) — On a chaotic flight home, some passengers who had been stranded for days aboard a cruise ship after being exposed to the coronavirus suffered breathing problems, many coughed and several fainted with no food or medical personnel provided, travelers said Friday

“It was a suicide mission,” said passenger Jenny Harrell, of Fredericksburg, Virginia. “It was a mass triage with absolutely no direction and the crew going, ‘What should we do now?’” Decisions were left up to the passengers, said Harrell, who had some emergency medical training in the past and helped a physician who was also among the passengers.

The jet carrying 359 people, including hundreds of American and Canadian passengers from a Costa Cruises ship flying home from France, landed at Atlanta’s international airport as emergency responders, and health and customs officials deployed to screen them for the coronavirus.

Read more: The Grand Princess Has Docked in California. Here’s What to Know About the History of Quarantine on Ships

Three people on the flight tested positive for the coronavirus before landing but had no symptoms, the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention said. Thirteen others were sick but hadn’t been tested, and one passenger was sent to a local hospital.

Harrell, 51, said she isolated two other passengers who were having breathing problems. One had a chronic lung disease and needed to be hooked to a ventilator, she said. Another passenger had an asthma attack and several others fainted, apparently from low blood sugar levels. Harrell said many travelers were coughing and she helped treat people who had a fever.

“There should have been medical personnel on that flight,” Harrell said.

Costa Luminosa passengers also complained they were given no food other than orange juice and crackers in more than 24 hours — the time it took to disembark in Marseille, France, to fly to Atlanta, and be cleared by officials.

At one point, Harrell said, the flight attendants handed her the cabin microphone. “I basically took over the plane,” she said. “I couldn’t even make this up for a movie.”

In another instance, the co-pilot asked her and others whether they should land in Bermuda, instead of continuing all the way to Atlanta.

“We didn’t have a choice. We had been turned away for the last eight days,” Harrell said.

Read more: Understanding the Coronavirus Pandemic, in Five Charts

For many, the flight was a culmination of an already harrowing journey that began on March 5 in Fort Lauderdale. Some passengers said they wanted to cancel the trans-Atlantic cruise, but the company refused to give them a refund, assuring them it was safe to go three days before the U.S. State Department issued a warning for U.S. citizens not to travel on cruise ships.

On March 8, an Italian woman disembarked in Puerto Rico with breathing problems. She and her husband, who also got off the boat, were hospitalized and tested positive for the new coronavirus. Since the new cases came to light, the Costa Luminosa was denied entry to several countries.

The 1,400 passenger ship was finally allowed permission to dock in Marseille, France, under strict quarantine conditions. The local administration for the Marseille region said in a statement that 36 people have tested positive for the new virus.

The screening process for the passengers who got on the flight to the U.S. isn’t clear, but Harrell said many of the passengers were visibly sick when they boarded the jet. “They just wanted us to get home so we could be taken care of here,” she said. “Everybody, basically, on that flight had medical conditions.”

After the plane landed, Harrell called 911 because CDC officials wanted to start screening, but she demanded food first. She was afraid they would have to wait for a long process before they had anything to eat.

The CDC said all passengers were screened and “three passengers who were reportedly tested previously and found to be positive for COVID-19 were separated from other passengers.” Federal officials are working with Georgia authorities to determine a plan for those passengers.

Harrell said officials measured their temperatures, but only certain passengers were tested for the virus. She was cleared to fly back home to Virginia, where she was told to stay home for 14 days.

___

Gomez Licon reported from Miami.

[newstechreviews]

(ATLANTA) — On a chaotic flight home, some passengers who had been stranded for days aboard a cruise ship after being exposed to the coronavirus suffered breathing problems, many coughed and several fainted with no food or medical personnel provided, travelers said Friday

“It was a suicide mission,” said passenger Jenny Harrell, of Fredericksburg, Virginia. “It was a mass triage with absolutely no direction and the crew going, ‘What should we do now?’” Decisions were left up to the passengers, said Harrell, who had some emergency medical training in the past and helped a physician who was also among the passengers.

The jet carrying 359 people, including hundreds of American and Canadian passengers from a Costa Cruises ship flying home from France, landed at Atlanta’s international airport as emergency responders, and health and customs officials deployed to screen them for the coronavirus.

Read more: The Grand Princess Has Docked in California. Here’s What to Know About the History of Quarantine on Ships

Three people on the flight tested positive for the coronavirus before landing but had no symptoms, the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention said. Thirteen others were sick but hadn’t been tested, and one passenger was sent to a local hospital.

Harrell, 51, said she isolated two other passengers who were having breathing problems. One had a chronic lung disease and needed to be hooked to a ventilator, she said. Another passenger had an asthma attack and several others fainted, apparently from low blood sugar levels. Harrell said many travelers were coughing and she helped treat people who had a fever.

“There should have been medical personnel on that flight,” Harrell said.

Costa Luminosa passengers also complained they were given no food other than orange juice and crackers in more than 24 hours — the time it took to disembark in Marseille, France, to fly to Atlanta, and be cleared by officials.

At one point, Harrell said, the flight attendants handed her the cabin microphone. “I basically took over the plane,” she said. “I couldn’t even make this up for a movie.”

In another instance, the co-pilot asked her and others whether they should land in Bermuda, instead of continuing all the way to Atlanta.

“We didn’t have a choice. We had been turned away for the last eight days,” Harrell said.

Read more: Understanding the Coronavirus Pandemic, in Five Charts

For many, the flight was a culmination of an already harrowing journey that began on March 5 in Fort Lauderdale. Some passengers said they wanted to cancel the trans-Atlantic cruise, but the company refused to give them a refund, assuring them it was safe to go three days before the U.S. State Department issued a warning for U.S. citizens not to travel on cruise ships.

On March 8, an Italian woman disembarked in Puerto Rico with breathing problems. She and her husband, who also got off the boat, were hospitalized and tested positive for the new coronavirus. Since the new cases came to light, the Costa Luminosa was denied entry to several countries.

The 1,400 passenger ship was finally allowed permission to dock in Marseille, France, under strict quarantine conditions. The local administration for the Marseille region said in a statement that 36 people have tested positive for the new virus.

The screening process for the passengers who got on the flight to the U.S. isn’t clear, but Harrell said many of the passengers were visibly sick when they boarded the jet. “They just wanted us to get home so we could be taken care of here,” she said. “Everybody, basically, on that flight had medical conditions.”

After the plane landed, Harrell called 911 because CDC officials wanted to start screening, but she demanded food first. She was afraid they would have to wait for a long process before they had anything to eat.

The CDC said all passengers were screened and “three passengers who were reportedly tested previously and found to be positive for COVID-19 were separated from other passengers.” Federal officials are working with Georgia authorities to determine a plan for those passengers.

Harrell said officials measured their temperatures, but only certain passengers were tested for the virus. She was cleared to fly back home to Virginia, where she was told to stay home for 14 days.

___

Gomez Licon reported from Miami.

[adamkemp-blog1]

In its most basic state, carbohydrates are organic compounds which are found in tissues and food that can be broken down to be one of the three major sources of energy for animals and humans. Carbohydrates can be classified as simple or complex, and they are mainly sugars and starches.

Similar to most other athletes, bodybuilders need carbs (carbohydrates) to help recover from training and to provide energy for future training sessions or competitions.

While simple carbohydrates consist of one or two sugars, (and include food items such as fructose and white flour), complex carbohydrates consist of three or more sugars, and they usually have a rich fiber content.

Complex carbohydrates are a dietary starch made of sugar molecules that are strung together like a necklace, or branched like a coil. Complex carbohydrates ensure that your body has what it needs to operate at peak performance, and they are usually found in whole plant food. Because of this, they often have a high number of minerals and vitamins.

Many people wonder whether simple or complex carbs are better for bodybuilders, but the answer is that you need both!

Keep reading below to find out more about which carbs are the best for bodybuilders and how you can add them to your diet!

Simple Carbs vs Complex Carbs for Bodybuilders

Complex carbohydrates are foods that contain an abundant number of minerals, vitamins, and antioxidants, such as:

Beans

Brown Rice

Quinoa

Peas

Potatoes

Lentils

Simple carbohydrates (simple carbs), on the other hand, have softer texture such as baked goods, white bread, and white rice. Other types of simple sugar include candy, sweeteners (such as table sugar), and honey.

Simple carbohydrates are easily digested, and since they are absorbed fast, they lead to a spike in blood sugar and a quick boost in energy. Simple carbs are also often referred to as High Glycemic Index carbohydrates because they cause a rapid increase in blood glucose concentration.

Although fruits, dairy, and vegetables are technically made of simple carbohydrates, they contain protein, fiber, and other nutrients which cause them to act like complex carbohydrates in the body.

A complex carbohydrate has many advantages for fat loss and muscle gain, primarily since it is generally full of more essential nutrients overall.  This will enable you to have a healthier and more productive body, leading to the positive changes you are looking to make!

The one role in which simple carbs are more effective than complex carbs for bodybuilding is directly after a workout. Simple carbs are better directly post-workout because they promote a quicker insulin response and stimulate muscle recovery faster.

As stated in a study published in The Physician and Sportsmedicine,

“To hasten recovery after intense training, athletes should consume at least 50 g of high- or moderate-glycemic carbohydrates as soon after exercise as is practical. They should eat at least an additional 50 g every 2 hours until they eat a large meal. To obtain the recommended 70% of calories from carbohydrate, athletes may find it helpful to determine how many 50-g carbohydrate food portions they need to eat daily.”

However, I don’t regularly eat simple carbs at any other time of day, outside of certain High Glycemic Index (GI) fruits, honey, or maple syrup.

Keep reading below to learn some additional health benefits of complex carbs as well as the eight best carbs for bodybuilding!

Health Benefits of Complex Carbohydrates for Bodybuilding

There are several reasons why it is much better to consume more complex carbohydrates than simple carbohydrates throughout the bulk of your day, including:

Improved Digestion

Because of the rich fiber content of complex carbohydrates, when they are consumed, they allow for your digestive tract to work much more smoothly overall. This often leads to less bloating and gas.

Constipation can also be improved in this manner, as more toxins are removed from your body

According to a study published in Atherosclerosis: Diet and Drugs,

“Multiple lines of evidence suggest that for cardiovascular disease prevention a high sugar intake should be avoided. There is growing evidence of the high impact of dietary fiber and foods with a low GI on single risk factors (e.g., lipid pattern, diabetes, inflammation, endothelial function, etc.) as well as also the development of the endpoints of atherosclerosis especially CHD.”

If you have trouble with digestion or you simply want to feel lighter and freer each day, complex carbs are the way to go!

Energizes the Body for a Longer Period

Although eating simple carbohydrates provides a quick way to fulfill a craving and fill your stomach, they are quick to digest and cause hunger to return fast.

Complex carbohydrates take a much longer time to digest and are crucial to fulfilling hunger and providing you with a long-lasting source of energy.

According to a study on the effect of two distinct breakfasts with different carbohydrate compositions on hunger and satiety and mood in healthy men that was published in the International Journal of Obesity,

“Consumption of a CCHO (Complex Carbohydrate) breakfast is favorable in comparison to a SCHO (Simple Carbohydrate) breakfast, because of the lower perception of ‘fatigue’ and the higher degree of satiety after consumption.

Enhances a Healthy Heart

A diet that is rich in vegetables has been proven to reduce LDL cholesterol, and guard against heart attack and angina by lowering blood pressure.

Complex carbohydrates can help you maintain a healthy heart, while whole grains and legumes help to guard the heart by reducing cardiovascular and coronary heart disease risk.

Weight Loss

When you eat complex carbohydrates, you will feel full faster; and for a more extended period. This results in less cravings, and the need to eat unhealthy snacks that can occur between planned meals will significantly diminish.

Rather than reaching for a simple carbohydrate, snacking on complex carbohydrates or incorporating them into your meals is a great way to stay on track with your weight loss program, or weight maintenance goals.

Lowers Inflammation

Complex Carbohydrates also provide antioxidants, and other vital nutrients that are essential for removing free radicals, and reducing inflammation.

Enhances Athletic Performance

Complex carbohydrates improve the replenishment of muscle glycogen stores and therefore enables athletes to perform much better.

They Enhance Restful Sleep

By lowering the stress hormone cortisol, complex carbohydrates enable you to have a more restful sleep

Enhances Your Mood

Complex carbs provide the building blocks that are necessary for the body to synthesize the feel-good neurotransmitter serotonin, and this improves your mood and well-being.

The 8 Best Complex Carbs for Bodybuilding

Now that you understand why bodybuilders should intake more complex carbs than simple carbs, you can check out the eight types of complex carbohydrates which I believe are the best!

Oats

One of the best sources of complex carbohydrates is oats because they are a highly nutritious gluten-free cereal that contains a healthy type of fiber known as beta-glucan.  Beta glucan is known to lower blood sugar and cholesterol in the body.

Oats are unique because they have a blend of different forms of starch, and this makes them great for replenishing energy stores and managing blood sugar.

Oats can be effective for starting your day or filling in any time between meals.

Oats have a minimal effect on blood sugar levels and are very effective at keeping you full without needing to eat too many calories overall.  I start my days off every morning with a bowl of oatmeal also containing honey, maple syrup, and coconut oil!

Millet, Buckwheat, and Amaranth

These are all heirloom grains that have been cultivated for more than 7,000 years by indigenous populations.  All three of these are highly nutritious and gluten-free.

They contain more minerals and vitamins than other grains, and because of their high fiber and antioxidant content, they are beneficial for blood sugar control.  This makes them a perfect “comfort” food to eat for post workout glycogen replenishment.

Also, these grains are all excellent examples of vegan protein sources!

My wife is a huge fan of buckwheat, and it is far more commonly eaten in Eastern countries than in the West.  I am more of a fan of millet, but any of these three will serve you wonderfully!

If you would like to buy buckwheat but do not see it at your store, the best brand of buckwheat can be purchased even cheaper online than in stores anyways!  You can easily purchase a stock of this to have for months on end.

If you would like to try buckwheat, my favorite brand is:

Bob’s Red Mill Organic Buckwheat

Sweet Potatoes and Other Tubers

The indigenous people of Okinawa, Japan are one of the longest-living populations on the planet, and researchers believe that this is partly due to their unique diet.

About 70 percent of the calories these people consume are from sweet potatoes and yams! These “tubers” that have a bright orange color are loaded with antioxidants, vitamins, and fiber; making them one of the healthiest foods on the planet.

Both can be enjoyed with a small amount of butter, and a dash of cinnamon, to make a delicious treat!

Quinoa

Although it is considered technically as a seed, quinoa is composed of an exceptional nutritional balance between protein, fat, and carbohydrates.  Quinoa is exceptionally beneficial for cell membrane health, and brain function.  Quinoa is great for a post-workout meal or with dinner, and you can enhance your glucose uptake by eating quinoa with vegetables or spices.

Quinoa isn’t especially “tasty” so mixing it with other vegetables or into a soup is an excellent way to enjoy the health benefits!

Squash

The variations of squash that can lighten up your meal are endless.  Some of these variations include yellow summer squash, spaghetti squash, acorn, butternut, and zucchini.  They are all packed with fiber and nutrients and are relatively low in overall carbohydrate content.

You can bake them, sauté with greens, or they can be used as a substitute for popular refined carbs such as regular pasta noodles.

Whole Fruits and Bananas

Of course, fruits are very rich in a variety of phytonutrients that have many health-enhancing properties. A good example is blueberries, which contains anthocyanin that not only reduces inflammation but also protects against everything from cancer to diabetes. Although blueberries are acidic (and other fruits as well), they are still incredibly healthy for your body.

Since they are low in calories, they are a great choice of food if you are trying to lose fat. However, if your goal is exercise recovery, then watermelon, bananas, or pineapples may be a better choice.

Bananas can raise the levels of the sleep hormone melatonin, and significantly improve blood antioxidant levels.

They also contain prebiotics, on which the beneficial bacteria in your gut thrives; making them great anti-stress food.

Lentils and Legumes

Since they are very high in fiber and provide a balanced macronutrient profile to help fight hunger, beans and lentils are some of the healthiest sources of complex carbohydrates.  Lentils contain the highest phytonutrient levels of all legumes, which makes them protective against many diseases associated with stress including:

Heart disease

Inflammation

High Blood Pressure

Green Vegetables

One of the unique benefits of leafy vegetables is that you can eat them in enormous quantities since they are very low in calories and filled with fiber and nutrition.  Some of the best leafy green vegetables to try to add to your diet include kale, rainbow, and Swiss chard; which contain antioxidants that are linked to the prevention of cancer, and blood sugar management.

Others are collards and arugula, which is packed with nitrates that help to improve blood flow and may enhance exercise capacity.

Concluding Thoughts – The Best Complex Carbs for Bodybuilding

Complex carbohydrates are essential for your body and are critical for anyone looking to build a healthy and aesthetic body.

All the carbohydrates listed above will make excellent additions to your diet, and can be extremely helpful in creating a well-rounded diet overall!

The post Complex Carbs for Bodybuilding – The 8 Best Carbs for Bodybuilding! appeared first on Adam Kemp Fitness.

via Adam Kemp Fitness

[wallythayer]

A Closer Look at Eye Health

We often hear that the eyes are the window to the soul. In fact, they’re more like the brain’s window to the world. About half of the brain’s cortex is devoted to processing visual information transmitted from the retina, which is part of the brain as well as the eye.

To ensure that this window stays clear, we can all do some basic things to take better care of our eyes. Even small behavioral shifts can help keep them healthy well into our later years and stave off common ailments, including glaucoma, cataracts, and macular degeneration, which we often mistakenly view as the inevitable byproducts of aging.

This is what you need to know to keep your vision clear for years to come.

1) How does my overall health affect my eyes?

Good all-around health is often reflected in your eyes. Lifestyle and diet modifications that improve cardiovascular health — such as exercising regularly, eating nutritious foods, and quitting smoking — are likely to benefit your eyes.

This is because the eyes’ small and fragile blood vessels are especially sensitive to any condition that damages the cardiovascular system. A 2013 study in the European Heart Journal suggests that changes in the blood vessels of the eyes can signal an increased risk of stroke and heart attack.

Research also finds a correlation between vascular diseases, such as diabetes, and eye disease — in particular, a higher risk of cataracts.

“You need good blood flow for the eyes to see well,” says Meir Schneider, PhD, LMT, author of Vision for Life: 10 Steps to Natural Eyesight Improvement. “With better blood flow, we can prevent many eye problems.”

2) Does my vision have to worsen with age?

Presbyopia — the inability to read print up close — is due to a hardening of the eyes’ lenses. It typically begins in your 40s, when you might suddenly need cheaters to read the fine print. Reduced pupil size in seniors can also make it harder to see in dim light.

While all of us are likely to suffer some age-related degeneration, there are ways to protect against presbyopia. Sam Berne, OD, an integrative optometrist in Tesuque, N.M., stresses the importance of an anti-inflammatory diet rich in healthy fats and oils, carotenoids, and antioxidants that nurture eye tissue (see No. 7, below). He also recommends wearing sunglasses to shield your eyes from the effects of ultraviolet (UV) light, and using screen filters or apps to reduce exposure to the blue light of digital devices.

Research shows that regular exercise, which improves circulation, can also help prevent age-related eye conditions.

3) Do my eyes have a microbiome?

Just like your gut, your eyes are full of beneficial bacteria that help prevent infection, especially in the mucous membrane that covers the front of the eyes and corneas.

“The role of the microbiome is to help ward off pathogens, so it makes sense that the parts of the eye responsible for protection from outside pathogens have the most abundant microbiome,” says Berne.

Commercial eye drops, medications, eye makeup, and contact lenses can all harm this microbiome, increasing the risk of irritation and infection. Support microbial health by consuming fermented foods, and take breaks from screens to increase blink rate and keep eyes lubricated.

4) Does hydration matter?

Good hydration is critical to eye health. When you’re dehydrated, the body conserves fluid, including tears, which can lead to uncomfortable dryness and eyestrain. It can also contribute to glaucoma and corneal edema, blindness-inducing conditions that involve dysregulated pressure of eye fluids. Aim to drink at least eight glasses of water a day, or about half your body weight in ounces.

5) Does reading in dim light affect my eyes?

Dim light is not inherently harmful, but if you’re straining to read, you’re creating stress and tension where you want ease.

“Function affects structure,” notes integrative eye doctor Marc Grossman, OD, LAc, author of Natural Eye Care. “How we use and abuse our eyes is one of the major reasons we develop eye problems.” If you’re straining your eyes — whether through excessive screen use, too much exposure to UV light, or reading in insufficient light — your vision will pay a price.

6) Are there foods that harm my eyes?

Grossman recommends steering clear of added sugar. He notes that excessive sugar intake has been associated with a higher risk for numerous eye conditions, the most extreme of which is vision loss caused by diabetic retinopathy.

7) Which nutrients support my eyes?

Nutritional advice for eye health is much the same as it is for general health: Eat a range of brightly colored vegetables and fruits, as well as plenty of probiotic and fermented foods to enhance digestion. And it’s true: A carrot or two certainly helps.

According to Berne, these are some of the most important nutrients for eye health:

Beta-carotene is a carotenoid found in carrots, sweet potatoes, and apricots. The body uses it to make vitamin A, which helps eyes convert low light into a signal the brain can read. Vitamin A also nourishes the cornea, which can shrink if the body is deficient in this nutrient.

Lutein is an antioxidant that protects the macula and lens. Find it in kale, spinach, goji berries, and citrus fruits.

Zeaxanthin, an antioxidant in pumpkins, tomatoes, red peppers, and squashes, protects the macula from UV rays and blue light.

Glutathione is a critical antioxidant the body produces that helps prevent cataracts. Sulfur-containing foods, like Brussels sprouts, broccoli, cauliflower, and kale, help support its production.

Taurine, a mineral found in salmon, tuna, eggs, dark poultry meat, and beef, can protect against macular degeneration and glaucoma.

Magnesium is a mineral that supports the optic nerve. It’s in almonds, cashews, brown rice, and lentils. (For more magnesium-rich foods, visit Magnesium: Your Body’s Spark Plug.)

Berne also views zinc, selenium, omega-3 fatty acids, and vitamins C, E, D3, B12, B6, and B2 as critical for eye health. They provide a range of protective benefits, support the immune system, and fight inflammation. While whole foods are the ideal sources for any nutrient, you might also choose to support eye health with a supplement.

8) How should I handle chronic eye infections?

Most viral cases of conjunctivitis (a.k.a. pinkeye) tend to clear up on their own, while bacterial varieties can usually be treated topically with drops or creams. A warm washcloth can also be soothing and help clean the area.

If you find yourself suffering from recurring cases of pinkeye or sties (infected oil glands that cause painful bumps near the eyelid), focus on strengthening your immune system and reducing overall inflammation, says Berne. He recommends visiting a functional-medicine doctor for a health assessment, and using methylsulfonylmethane, or MSM, eye drops, made from a naturally occurring sulfur in the body, to support general eye health.

See an eye doctor if you’re at all unsure about what type of infection you have. Some can lead to vision loss if left untreated and can also be a sign of a more serious underlying issue.

9) Can makeup harm my eyes?

Eye makeup can sometimes pose a risk to the eyes: Tools can carry bacteria and cause infection, and many conventional brands contain preservatives and chemicals (e.g., parabens) that pose general health risks.

Still, makeup doesn’t have to threaten eye health, says Berne. Choose plant-based products to avoid risky ingredients, and get new mascara every three months to avoid the risk of bacteria colonizing the tube. Elise Brisco, OD, an integrative optometrist in Los Angeles, also encourages her clients to apply eyeliner sparingly, and only outside the waterline (the line of skin between your eyelashes and eye) to avoid trapping bacteria inside the eye.

One of the most serious injuries usually associated with eye makeup is a scratched cornea, so apply carefully at a well-lit mirror — and resist the temptation to touch up in your rearview mirror at stoplights.

10) How does screen use affect my eyes?

“Digital devices are wreaking havoc on our eyes, due to overuse,” says Berne.

The American Optometric Asso­ciation identified a condition called computer vision syndrome: dry eyes, eyestrain, blurred vision, and headaches that are linked to staring at a screen for too long without a break.

“Whenever our eyes are focused on one distance for a long period of time, they’re making repetitive movements,” says Berne. “Over time, as we keep making these repetitive movements, our eyes become weaker and we’ll get strain and fatigue, as well as other problems.”

Blinking is also critical for cleansing and lubricating the surface of the eye, and studies show that we tend to blink less when using a digital device. The smaller the screen, the less we blink.

Other conditions, like nearsightedness, glaucoma, and macular degeneration, are becoming especially common in younger generations. It’s unclear whether screens are the direct cause, but to the extent that they keep children inside, with less exposure to natural light, they may be a contributing factor.

A recent study in JAMA Ophthalmology found that rates of nearsightedness in Chinese schoolchildren rose more than 50 percent between grades one and seven, and a lack of time spent outdoors was a key suspected cause.

Finally, blue light, a high-energy wavelength present in natural UV light and also emitted by digital devices, may increase the risk of painful dry eyes, cataracts, and macular degeneration. “Blue light is slowly blinding us,” says Brisco.

To protect your eyes when using digital devices, look up and into the distance every 20 minutes. Use an app like f.lux or wear glasses that filter blue light; both approaches will protect your eyes from the sun-like stimulation of blue light in the evenings, which can disrupt sleep.

11) Why do I have dry eyes — and can I remedy this?

The redness, itchiness, and grittiness of dry eyes are among the most common eye complaints. Along with poor hydration, triggers include allergies, menopause, screen use, laser eye surgery, medications, excessive sugar consumption, and a dry, smoky environment.

Many sufferers turn to commercial eye drops, but these usually offer temporary relief at best — and can make symptoms worse. Most contain vasoconstrictors that briefly reduce redness and dryness but lead to “rebound redness” when the drops wear off, creating dependency over time.

“With dry eye, we need to look at the underlying reason,” explains Grossman. The film of tears that covers the cornea contains layers of water, oil, and mucus. Dry eyes result if any one of the layers is insufficient, and the treatment may differ depending on which layer it is.

“If tears evaporate too quickly, drops won’t help,” says Grossman, who recommends omega-3 fatty acids and maqui-berry extract in these cases. If the eye produces insufficient tears, homeopathic drops may help keep the cornea lubricated. Good hydration, eye massage, warm compresses, and exercises such as palming (see No. 13, below) can also be helpful.

12) Should I wear sunglasses outdoors?

Because sunlight accelerates the aging of delicate eye tissue, “sunglasses are one of the top five antiaging accessories,” says Brisco. For general protection, choose amber-tinted lens, which filter blue light, and ensure the lenses filter both UVA and UVB radiation (marked as 100 percent UV or UV 400 protection).

Still, some sunlight is also helpful for eye health. “Light is part of our food, like plants,” says Berne. “It’s important to protect from UV rays, but we do need some full-spectrum light every day.” Psychologist Stephen Ilardi, PhD, recommends that his patients suffering from depression get at least 30 minutes of full-spectrum morning light in their eyes daily, to boost mood.

So in general, sunglasses provide important eye protection. If you’re struggling with low mood, try leaving them off for a short spell early in the day.

13) What exercises can help strengthen my vision and protect against degeneration?

The best eye exercises aim to reduce tension, the culprit behind a host of eye-related problems.

“Tension in our eyes strains the optic nerve, increases eye pressure, contributes to the degradation of our corneas and maculae, and brings on headaches and migraines,” says Schneider. “Nearly all eye conditions can be improved by learning to use the eyes with less tension.”

Devote a few minutes a day to these exercises to help relieve eye stress.

 Palming: Sit down and rub your palms together to warm them. Rest your elbows on a table, and gently cover your closed eyes with your palms. Rest with your eyes covered, visualizing total darkness, ideally for six minutes or so, until the eyes relax.

The Long Swing: To relax the tiny muscles around the eyes, plant your feet about hip distance apart. Let your arms hang by your side and gently rotate your body from side to side. Let your left heel rise as your torso rotates to the right, and vice versa. Let your head and neck follow naturally. Focus your eyes softly on the horizon as you rotate slowly back and forth for several minutes.

Eye Scan: Close your eyes and take three slow breaths. Open your eyes and focus lightly on an object. Gently trace its outline with your eyes. Let your eyes shift to another object and repeat the process, moving your eyes softly, without staring.

20/20/20: When you’re reading, give your eyes a periodic break from screens or books with the 20/20/20 rule: Glance away every 20 minutes, focus on something at least 20 feet away, and keep your gaze there for 20 seconds.

Get the full story at https://experiencelife.com/article/a-closer-look-at-eye-health/

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Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

Going Mediterranean to prevent heart disease published first on https://brightendentalhouston.tumblr.com/

[sofiawright4411]

Going Mediterranean to prevent heart disease

Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

http://bit.ly/2HcKZty

[richardgarciase23]

Going Mediterranean to prevent heart disease

Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

http://bit.ly/2HcKZty

[laurenbaker553]

Going Mediterranean to prevent heart disease

Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

http://bit.ly/2HcKZty

[robertharris6685]

Going Mediterranean to prevent heart disease

Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

http://bit.ly/2HcKZty

[itsfinancethings]

March 20, 2020 at 07:55PM

(ATLANTA) — On a chaotic flight home, some passengers who had been stranded for days aboard a cruise ship after being exposed to the coronavirus suffered breathing problems, many coughed and several fainted with no food or medical personnel provided, travelers said Friday

“It was a suicide mission,” said passenger Jenny Harrell, of Fredericksburg, Virginia. “It was a mass triage with absolutely no direction and the crew going, ‘What should we do now?’” Decisions were left up to the passengers, said Harrell, who had some emergency medical training in the past and helped a physician who was also among the passengers.

The jet carrying 359 people, including hundreds of American and Canadian passengers from a Costa Cruises ship flying home from France, landed at Atlanta’s international airport as emergency responders, and health and customs officials deployed to screen them for the coronavirus.

Read more: The Grand Princess Has Docked in California. Here’s What to Know About the History of Quarantine on Ships

Three people on the flight tested positive for the coronavirus before landing but had no symptoms, the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention said. Thirteen others were sick but hadn’t been tested, and one passenger was sent to a local hospital.

Harrell, 51, said she isolated two other passengers who were having breathing problems. One had a chronic lung disease and needed to be hooked to a ventilator, she said. Another passenger had an asthma attack and several others fainted, apparently from low blood sugar levels. Harrell said many travelers were coughing and she helped treat people who had a fever.

“There should have been medical personnel on that flight,” Harrell said.

Costa Luminosa passengers also complained they were given no food other than orange juice and crackers in more than 24 hours — the time it took to disembark in Marseille, France, to fly to Atlanta, and be cleared by officials.

At one point, Harrell said, the flight attendants handed her the cabin microphone. “I basically took over the plane,” she said. “I couldn’t even make this up for a movie.”

In another instance, the co-pilot asked her and others whether they should land in Bermuda, instead of continuing all the way to Atlanta.

“We didn’t have a choice. We had been turned away for the last eight days,” Harrell said.

Read more: Understanding the Coronavirus Pandemic, in Five Charts

For many, the flight was a culmination of an already harrowing journey that began on March 5 in Fort Lauderdale. Some passengers said they wanted to cancel the trans-Atlantic cruise, but the company refused to give them a refund, assuring them it was safe to go three days before the U.S. State Department issued a warning for U.S. citizens not to travel on cruise ships.

On March 8, an Italian woman disembarked in Puerto Rico with breathing problems. She and her husband, who also got off the boat, were hospitalized and tested positive for the new coronavirus. Since the new cases came to light, the Costa Luminosa was denied entry to several countries.

The 1,400 passenger ship was finally allowed permission to dock in Marseille, France, under strict quarantine conditions. The local administration for the Marseille region said in a statement that 36 people have tested positive for the new virus.

The screening process for the passengers who got on the flight to the U.S. isn’t clear, but Harrell said many of the passengers were visibly sick when they boarded the jet. “They just wanted us to get home so we could be taken care of here,” she said. “Everybody, basically, on that flight had medical conditions.”

After the plane landed, Harrell called 911 because CDC officials wanted to start screening, but she demanded food first. She was afraid they would have to wait for a long process before they had anything to eat.

The CDC said all passengers were screened and “three passengers who were reportedly tested previously and found to be positive for COVID-19 were separated from other passengers.” Federal officials are working with Georgia authorities to determine a plan for those passengers.

Harrell said officials measured their temperatures, but only certain passengers were tested for the virus. She was cleared to fly back home to Virginia, where she was told to stay home for 14 days.

___

Gomez Licon reported from Miami.

[evawilliams3741]

Going Mediterranean to prevent heart disease

Going Mediterranean to prevent heart disease

There is a mountain of high-quality research supporting a Mediterranean-style diet as the best diet for our cardiovascular health. But what does this diet actually look like, why does it work, and how can we adopt it into our real lives?

What is a Mediterranean diet?

The Mediterranean diet is not a fad. It is a centuries-old approach to meals, traditional to the countries bordering on the Mediterranean Sea. The bulk of the diet consists of colorful fruits and vegetables, plus whole grains, legumes, nuts and seeds, fish and seafood, with olive oil and perhaps a glass of red wine. There is no butter, no refined grains (like white bread, pasta, and rice), and very little red or processed meat (like bacon). There is also an emphasis on sitting down and enjoying a meal among family and friends, as well as avoiding snacking, and getting plenty of activity. It’s not just about the food: it’s a way of being.

What’s a Mediterranean-style diet?

The food part is similar to most other healthful diet approaches in that it’s plant-based. And the recipes do not have to be Italian or Greek, which is why I refer to it as a Mediterranean-style diet. Every meal should have vegetables and fruits as the base. Any grains should be whole grain, like quinoa, brown rice, corn, farro, or whole wheat. Legumes are an excellent source of plant protein, things like lentils, garbanzo, kidney, cannellini, or black beans. Nuts and seeds have protein and healthy fats, and olive oil provides even more healthy fat. Including fish and seafood is traditional, but not required. I advise people not to stress about dairy, poultry, and eggs; these are okay in small amounts. A glass of wine a day may be beneficial, but not for everyone, and there is no reason for non-drinkers to take it up.

Why does this way of eating produce such impressive health benefits?

In a recent study published in JAMA Network Open, researchers looked at data from over 25,000 women over 45 (with an average age of 55) and with no history of heart disease.

Using the baseline dietary questionnaire, a Mediterranean diet “score” was calculated. Basically, there was one point given for each of these nine main components: higher than average intake of fruits, vegetables, whole grains, legumes, nuts, fish, and healthy fats; healthy level of alcohol intake; and lower than average intake of red and processed meats. Participants were divided into groups based on low, medium, and high Mediterranean diet consumption (scores of 0–3, 4–5, and 6–9).

After 12 years average follow-up time, 1,030 participants had some kind of serious cardiovascular issue (including heart attack, angina with stent placement, peripheral vascular disease requiring intervention, or stroke). The women in the medium and high Mediterranean diet groups had significantly lower risk (23% and 28% lower, respectively).

Higher Mediterranean diet scores were also associated with lower body mass index and blood pressure, as well as more optimal lab data like lower inflammatory markers (high-sensitivity CRP), lower diabetes risk (insulin resistance), and a better lipid profile (higher HDL). These findings suggest the pathways through which the diet benefits the body: by decreasing inflammation and promoting healthy blood cholesterol and sugar levels.

How to “go Mediterranean”

Adopting the Mediterranean diet in our busy, high-tech world may seem daunting. But there are tips and tricks to change your eating habits and reduce your risk of heart disease.

My book, Healthy Habits for Your Heart, teaches you the basics of behavior change, as well as step-by-step methods to make these changes happen in your real life. Chapter 5, “Eat For Your Life: Nutrition Habits” takes you through the science-backed recommendations for adopting a heart-healthy, plant-based Mediterranean-style diet. One suggestion is:

Aim for eight servings of fruits and vegetables per day (4 to 5 cups)

Eight servings of fruits and vegetables could look like:

Breakfast: 1 cup of berries

Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert

If you wanted to get to 10 servings, then add:

Dinner: 1 cup broccoli + 1/2 cup diced peppers + 1/2 cup snow peas (in a stir fry)

Tips to make the habit stick

Start with at least one serving of fruits and/or vegetables with every meal and snack, and increase over time to two or three. You’ll be up to 10 in a matter of weeks!

It’s fine to use frozen fruits and vegetables. High-quality berries, tropical fruits, and mixed vegetables are cheaper than fresh, and can be bought in bulk from the grocery store and stored in the freezer for long periods.

Make breakfast with two (or more) servings of fruits and/or veggies. This gets the good stuff in early in the day. Try my Filling Fruit and Nut Bowl with Greek Yogurt.

Free meal tracker apps like MyFitnessPal or Dr. Michael Greger’s Daily Dozen app can help you get your 10 servings of fruits and veggies daily.

The post Going Mediterranean to prevent heart disease appeared first on Harvard Health Blog.

http://bit.ly/2HcKZty