#oats and heart disease

[restorationwellnessinc]

Debunking Myths and Celebrating Benefits: The Truth About Oats

I'm own a mission to unravel the mysteries surrounding one of nature's most beloved grains: oats. Amidst the swirling sea of nutritional misinformation, one question often arises: do oats truly chelate nutrients and minerals, robbing us of their health benefits? Join me as we dispel myths, celebrate the virtues of oats, and unveil the undeniable evidence of their safety and efficacy in promoting heart health.

First, let's address the elephant in the room: the notion that oats chelate nutrients and minerals, hindering their absorption in the body. While it's true that oats contain compounds called phytates, which can bind to minerals such as iron and zinc, the extent to which they impact absorption is minimal. In fact, studies have shown that the overall nutritional benefits of oats far outweigh any potential drawbacks, making them a safe and nutritious addition to a balanced diet.

Now, let's turn our attention to the remarkable cardiovascular benefits of oats—a topic near and dear to my heart as a naturopath. You see, oats are not just humble grains—they're nutritional powerhouses packed with heart-healthy nutrients such as beta-glucan, soluble fiber, and antioxidants. These compounds work in harmony to reduce cholesterol levels, lower blood pressure, and promote overall cardiovascular wellness.

But don't just take my word for it—let's delve into the science. Numerous studies have demonstrated the cholesterol-lowering effects of oats, particularly due to their high content of beta-glucan—a type of soluble fiber that forms a gel-like substance in the digestive tract, trapping cholesterol and carrying it out of the body. By incorporating oats into your daily diet, you can significantly reduce LDL cholesterol levels, thereby lowering your risk of heart disease and stroke.

But the benefits of oats extend far beyond cardiovascular health. From stabilizing blood sugar levels and promoting digestive health to boosting immunity and supporting weight management, oats are truly a nutritional powerhouse with a myriad of health-promoting properties. Whether enjoyed as a comforting bowl of oatmeal, blended into smoothies, or baked into wholesome treats, oats offer endless possibilities for nourishing both body and soul.

Let's celebrate the humble oat for the nutritional treasure that it is. Let's banish myths, embrace evidence-based science, and savor the delicious and healthful bounty of oats in all its forms. Whether you're seeking to reduce cholesterol, support heart health, or simply nourish your body with wholesome goodness, oats are here to fuel your journey towards optimal wellness. Check out this video for more information about oatmeal.

[hongtiddiez]

today i learned:

no matter how old you get, doing paperwork for the govt is confusing as fuck

my uncle's middle name was Severn, what the fuck

after WWII my grandpa was an Archivist for the government

and my grandma was a Senatorial Director

god they have to be just somersaulting in their graves seeing my vocal as hell anti-government ass

(yes, my family's ties to the government is part of why Not Me is my favorite bl of all time. white makes me feel so perceived.)

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[honeytonedhottie]

embodying the wellness girlie aesthetic⋆.ೃ࿔*:･🎀

i rly love the pink pilates princess aesthetic so i thought i'd make a post on some habits that i've incorporated that rly fit this aesthetic. and improve my wellness in general.

THE PLAYLIST : for the pink pilates princess aesthetic i rly love to listen to music that makes me feel like a doll~ so the playlist aspect of this post is totally customizable and just suited to however u wanna feel. i listen to a lot of twice and sabrina carpenter when i work out. but listening to music just elevates the experience

THE NUTRITION : u dont have to do a complete 180 in the things that u consume, instead start implementing little by little, foods and drinks that'll improve ur health. bcuz u glow differently when ur glowing not only from the outside but the inside as well

kombucha - i totally recommend trying it if u haven't before. its kind of carbonated and u can get it in any flavors. kombucha in a nutshell is tea thats been fermented. it heals ur gut and contains lots of probiotics which are good for ur body in general

drink tea - drinking tea daily is so so so good for you. if ur a bit intimidated by tea start off with a tea 99% of people enjoy, spearmint/peppermint tea. idk many people who DONT like spearmint tea. its just an easy tea to enjoy and its RLY good for ur skin and ur body.

smoothies - look up smoothie recipes online! smoothies are so yummy and customizable so if u dont wanna directly consume ur veggies, you can get them in through a drink! its revolutionary. my go-to is strawberry and banana, bcuz its not only delicious and good for me, but its also pink which is the main reason

eat more salads, açai bowls, eat ur oats, drink ur smoothies and of course dont forget ur matcha

supplements - u can find wellness vitamins or supplements virtually anywhere. a brand that i rly recommend is ollie. im taking their hair skin and nails vitamins and they're lovely.

THE EXERCISE : if u go to youtube and look up follow along pilates workouts u can find SO many. use ur resources guys! if u try pilates and it isnt rly ur thing, try dance workouts or workouts for songs. try a workout challenge. working out doesn't have to be dull. the key is to find something that u enjoy doing and doing it consistently

SELF CARE : ofc the pink pilates princess prioritizes her self care time~ self care is just a good habit to incorporate period bcuz of the massive benefits on ur mental + physical + emotional state

do a face mask - hydrate ur skin guys

get ur nails done - the classic pink pilates princess nails are pale pinks and french tips

take a bubble bath - invest in a high quality bath bomb or bubble mixture that smells nice

invest in a gua sha

start oiling ur hair and putting in hair masks to keep ur hair healthy

write out what ur grateful for (self care isnt only physical)

GOING FOR WALKS : going for walks is amazing. walking improves cardiovascular health and reduces the chances of heart disease and strokes. i love to go for walks and listen to music or a podcast. just make sure that your walking in a safe space or with someone that u trust, especially if ur alone (stay safe <3) going for walks also helps clear ur thoughts!!

ATTIRE : buy clothes that make u feel cute and that make u feel good whilst working out! i like to wear a lot of pink when working out~ when i type pink pilates princess inspired outfits into pinterest i see a lot with leg warmers too! i think that having a cute outfit to workout in motivates u a lot to actually perform the actions and embody the wellness girlie aesthetic. cuz when u look the part -> u feel the part

and last but not least ENJOY urself and romanticize it, have fun <3

[black-lake]

self care based on your chart

I talked about the signs and houses connection to body parts and many of you requested this post. These are ways to do your self-care using your chart, the signs, and planetary placements and aspects. The same concept can be applied using simple self-love practices in other areas of life too.

✧ notes 

I recommend you look at your transits chart or solar return as well to better know the best self-care practices at the time. You can base your general self-care on your natal chart but the transits can tell you the best times to take action or avoid taking action on something significant. 

Look for the planets placements and their aspects, mainly if in the angular houses or make many significant aspects. Like I mentioned before I got so much dental work done when saturn was in the 10th, conjunct my mc and opposite north node, it was expensive but I was able to afford it.

You can also consider the degrees if you're feeling extra, in your natal chart and your solar return. Degrees can be associated with signs, so they can be simply linked to the areas they rule.

Planets rule things related to body parts like diseases or accidents and influence certain parts of the body depending on the aspects they make. Also two planets can influence the same body parts.

✧ SIGNS 

Aries/1st house - head, face, brain, eyes 

— Prone to headaches so get quality sleep, wash your hair often, and do wash your makeup, nothing heavy on the head. Exercise and workout in general helps release any pent-up energy or stress. Take good care of your eyes, sunglasses, eye drops, natural eye products/makeup. Keep your brain healthy. Foods and supplements that regulate your energy levels. Head massages, soft pillows, facemasks, frequent haircuts, breathing exercises, get enough brain oxygen. Fast thinkers and can have racing thoughts, so journaling, running, meditating can help. Release anger in healthy ways.

Taurus/2nd house - neck, ears, throat, thyroid 

— The senses can be heightened so make sure your environment is comfortable, the temperature, the sounds, scents, fabrics, the food, arrange it like it's a visions board. Coffee, tea, warm soups, breads and oats, and warm herbal drinks that work for you. Can cling to that one thing they like, so do change your diet from time to time to get different nutrient. Renew your clothes, make your space cozy. Neck massages, aromatherapy, and body relaxation methods. Singing or writing, chill playlists, comfy places and peaceful walks. Cooking your own food can be therapeutic and healing for you. 

Gemini/3rd house - arms, hands, lungs, shoulders 

— Tend to be anxious and restless, since it also rules the nervous system and is ruled by mercury, so the mind is central. Can't stress it enough, but writing,  journaling, speaking just getting your thoughts out. Since the mind is always active, look for ways to release that mental energy. Cardio, pilates, fast sports, board games, socialising. Can have fast metabolism and lean long body parts so accustom your diet and exercise based on that. Massage your shoulders, read a book, and do stretch regularly. Honestly..  joke around, taking all those thoughts seriously is no good. DO YO NAILLS 💅

Cancer/4th house - chest, breast, stomach, womb 

— Ruled by the moon, get a healthy outlet for your emotions, accept your emotions, write, speak up, cry when you need, watch something funny, your comfort show, make yourself laugh. Check your hormones regularly, find a good diet for stomach health, whole grains and high-fiber foods, take your digestive supplements. Do yoga, stomach exercises, breathing exercises. Drink lots of water. Choose your friends wisely, find people you trust. Make your bedroom comfy, invest in a quality bed, get yourself comfy clothes. Cooking your own food is again a self love thing to do, baking, homey places, nature and quiet places. Get you a furr baby.  

Leo/5th house - heart, spine, spinal column, upper back 

— Ruled by the sun, go out more and get your vitamin d. Choose heart-healthy foods, leafy greens and soluble fiber foods and supplements. Check your heart health and blood pressure. Do exercises that work for both your heart, your upper back and shoulders, aerobic exercises, fun sports and activities. You can be generous to everyone but be generous to yourself too, buy yourself gifts, spoil yourself. Do a full hair and skin routine, find a hobby, watch shows that inspire you, make your inner child happy. Embrace you emotions, your skills, pursue your passions, be expressive and go out for adventures.

Virgo/6th house - abdomen, digestive system, intestines, spleen

— Listen to your body and keep adjusting your diet and routine to fit your needs. Your body can be just as picky, so be mindful of the food you consume, of any allergies or foods that are hard to digest. Get your digestive supplements and enzymes, do your research. Choose gut-healthy foods and the best times to eat for you. Go for a nature walk, exercise to release any pent-up stress, cardio or pilates. Get indoors plants or plant them yourself. Spend time with pets. Make your own natural medicine that works for you, even if as simple as tea. Read a book, journal to organize your thoughts, keep your space clean. Reward yourself and acknowledge your efforts and progress. 

Libra/7th house - kidneys, lower back, bladder, buttocks

— Find a way to maintain a balanced lifestyle that works for you. Add a variety of nutrients to your diet, foods for healthy kidneys to make that skin glow, antioxidant foods and supplements. Keep your kidneys and bladder healthy. Lower body and buttocks exercises, strength training, dancing, going out for walks. Decorate and beautify your own place, try new recipes, go for a picnic. How you feel is more important than how you look, make yourself feel pretty, do a skincare routine, create a vision board, romanticize your life. Be the person you want to love and identify your own opinions from those of others, yours matter. 

Scorpio/8th house - genitals, colon, urethra, reproductive system

— With all those transformative energies, change what you consume to fulfill your changed needs, feeding your body and mind the proper nutrients. Maintain healthy reproductive organs and balanced hormones, do your check ups. Maintain healthy guts, fiber and antioxidant rich foods, high vitamin drinks, herbal medicine can be beneficial too. Lower body and muscle exercises, stretch regularly, breath and meditate to calm your mind. Invest in quality skincare and unscented hygiene products. Journal, write your reflections, your progress and goals, positive affirmations, light your great scented candles and watch a funny show. 

Sagittarius/9th house - thighs, hips, liver, legs

— Go out and wander around, exploring new places, foods, and random things will light you up, you know it. Find a diet that works for your energy levels, protein rich foods and shakes, citrus and greens, simple nutritious meals. Watch out for any leg injuries. Go out for running, do leg exercises, muscle building, any outdoors sports. Write a bucket list, update your wishes list, go for mini solo adventures, speak to the locals when you travel, learn new words, find authentic travel souvenirs. Listen to a podcast or watch a documentary, keep a positive outlook on your future, positive environment and self-talk.

Capricorn/10th house - bones, joints, knees, skin, hair

— Can get caught up in doing or not doing things, so allow yourself to both be active and rest when you need. Find foods and supplements that are good for bone strength and joint health, calcium and magnesium rich foods, going out and getting your vitamin d is good for both your skin and bones. Going for morning runs, muscle building workouts, chiropractic-approved exercises and stretches, any leg sports. Invest in skincare and dental care. Write down things like goals, tasks list, and self development notes. Watch things that motivate you and light you up, acknowledge how far you’ve come.

Aquarius/11th house - ankles, calfs, achilles, circulatory system 

— Can be very future focused, so do protect your hopes and find an outlet to express them but enjoy the present as it is. Add water-rich foods to your diet, foods that help the blood flow like fatty fish, avocados and other circulation boosters or supplements. Exercises that improve circulation like jogging, cycling, cardio, dancing, swimming. Find ways to express your ideas of the world and fantasies, music can put you in that creative energy, meditation, talking to a friend. Take a long bath, light some candles, write down your ideas, your hopes and dreams, your thoughts and what you're grateful for. 

Pisces/12th house - feet, toes, pineal gland, lymphatic system 

— Can also be spacey and future focused so any self expression activities can help that energy flow. Choose foods that help maintain your body fluid balance, water-rich foods, leafy veggies, omega 3 rich foods, and supplements that boost lymphatic drainage. Avoid foods that drain your lymphatic system. Find hobbies that light you up, listen to music, paint, be creative. Nature walks, swimming, cardio, cycling, dancing. Taking frequent baths and soaking your feet in soap and epsom salt water can release stress from the feet area, grounding activities, reflecting, journaling and writing down your hopes and thoughts.

✧ PLANETS

Sun - heart, head, spine, spinal cord, eyes — can influence vitality, heart function, headaches, fever, eyesight.. etc

Moon - stomach, breast, lungs, blood circulation, body fluids — can influence colds, blood flow, dehydration, stomach issues.

Mercury - nervous system, ears, mouth, skin — can influence ear problems, mental illness, restlessness, breathing issues.

Venus - face, cheeks, throat, bladder, skin —  can influence skin issues, bladder infections, throat issues, carbs and sugar balance. 

Mars - chest, muscles, blood, genitals — can influence accidents, wounds, muscles weakness, energy levels, genital diseases.

Jupiter - liver, kidneys, pancreas, thighs — can influence cholesterol issues, fatty liver, toxins overload, diabetes, kidneys issues.

Saturn - bones, teeth, hair, legs, joints, knees — can influence knee or joint problems, dental problems, wisdom teeth, bone diseases, hair loss.

Note that these are just suggestions that I hope remind you and inspire you to listen to your body and take good care of it, discern, do your research and take only what works for you. much love 🫶

[https-furina]

— café on the seafront. (500 followers event)

“bienvenue, dear traveler, to my quaint little coffee shop by the sea!”

welcome, my beautiful followers to https-furina’s 500 follower celebration event - café on the seafront! this is probably my most anticipated event, and i’m in love with this, but for this to be posted, it means i finally reached 500 followers! so i’ll start by saying thank you so much for helping me achieve this milestone, i created this blog to intergrate back into the genshin community after a year away but i ended up staying and producing content instead.

i’ve made some fantastic memories and gained so many new friends that i treasure with all my heart - i genuinely do not know where i would be without them. we’re officially halfway to 1k followers and that is just… mindblowing to me. sappy thanks aside, let’s get you a drink, hm?

special thanks to the @ecrin-de-litterature network & to @ryuryuryuyurboat for proofreading this event post !!

(note. the laws of coffee making don’t apply here, hehe have fun!)

#ACAFÉONTHESEAFRONT — event | order receipts

this event is: ongoing!

“can i take your order?”

— the name on the cup (character)

who is this order for? it can be anyone from the following region lists.

mondstadt; kaeya, albedo, diluc, venti. mona, jean, lisa, amber & eula.

liyue; xiao, zhongli, childe. ningguang, beidou, yelan & shenhe.

inazuma; scaramouche, gorou, ayato, thoma, kazuha, heizou. ei, yae miko, ayaka, yoimiya, kuki shinobu, kujou sara & kokomi.

sumeru; alhaitham, kaveh, tighnari, cyno, wanderer. nilou, candace, dehya & layla.

fontaine; lyney, neuvillette, wriothesley. lynette, furina, clorinde & navia.

khaenri’ah; aether. lumine.

— choose a size (genre)

small (platonic), medium (fluff), large (angst)

— choose a coffee (au)

espresso (normal), latte (modern!au) mocha (royal!au) americano (soulmate!au), cappuccino (college!au), flat white (zombie apocalypse!au)

— choose a milk (extra prompt) - optional (choose one)

dairy milk (hanahaki disease), oat milk (unrequited love), almond milk (character death), soy milk (established relationship), steamed milk (friends to lovers)

— choose an extra (reader gender)

foam (gn!reader), latte art (fem!reader)

“oh me, oh my! that simply won’t do, can’t i get you anything else?”

order a croissant to receive… a match up to a genshin character!

please provide me with your star sign, personality, hobbies, etc. & specify female, male or don’t mind (aka i’ll choose from either.)

order a macaron to receive… a vision!

please provide me with your personality & mbti (if you know it.)

order a pain au chocolat to receive… a song!

please provide me with your personality & hobbies.

order an éclair to receive… a rating for your blog theme!

you only need to be off anon to order an éclair so that i can see your blog.

“très bon! take a seat, i’ll bring your order over to you when it’s done!”

- you can order more than once! but please only have one order active at a time (please wait until i finish your ongoing order.)

- all steps are mandatory except for milk and pastries!

- please only order one pastry per order!

- a reminder that this is all for fun; i’m not going to bias if you order out of anon and match you to your favourites if i know who they are. do not order pastries if you know you’re not going to be happy with not receiving who/what you want!

© https-furina 2023 | please do not copy, re-upload or translate my works on any form of media and do not copy, edit or steal my event.

[catsofcalifornia]

Oats and Grits from Cat Town in Oakland, California

Click here for more information about adoption and other ways to help (as well as videos of Oats and Grits playing)!

Charming, curious, playful Grits and gentle, easygoing, tabby Oats are looking to spend their golden years in a quiet home where they can shower their person with affection. Could that be with you?

These sweet boys are excellent communicators — if you notice a chatty shadow at your feet, chances are Grits is ready to be picked up! He loves to be held, and will purr as you carry him around or crawl into your lap to best enjoy your company — even better if there’s two people for him to snuggle between! Oats will gaze at you, give a little tap with his paw, or offer a polite meow to say he’d adore some belly rubs and cheek or chin scratches, please. His air biscuits will melt your heart, and although he’s not one for sitting in laps, he enjoys snoozing near you and even curling up by your legs.

When it comes to playtime, this duo covers all the bases. Agile Grits will stand on his hind legs to catch a wand toy, and sometimes drag it away when he’s done. He’s also a fan of chasing small toys around, like plastic springs and plush mice. Meanwhile, Oats prefers laying back and reaching up his paws to swat at toys. His favorite form of entertainment is cat TV, aka window watching!

Both boys happily eat a special diet and Hydra Care to manage their kidney disease. Oats also takes subcutaneous fluids like a true pro — we can show you how if you’ve never done it before! Grits eats his daily medication in his treats, and Cat Town is covering the medical costs to manage his more advanced kidney disease for the rest of his life. Be sure to ask about our In It for Life program to learn more!

[covid-safer-hotties]

Living with Long COVID: What it’s Like to be Diagnosed with the Debilitating Disease - Published Sept 3, 2024

By: Nicole Pajer

Even mild cases of COVID-19 are linked to potential long-term repercussions — some of them deadly serious

Chrissy Bernal has caught COVID-19 three times, most recently in ­October 2023. “My symptoms were always pretty mild,” she says. But after her third round of the virus, she ­developed extreme allergies to foods she used to eat all the time: oats, dairy, gluten, sesame seeds and peanuts.

“I literally have some level of anaphylaxis every single day,” she says. In May, Bernal, 46, a public relations professional in Houston, went into anaphylactic shock during a virtual meeting. “I had to inject myself with an Epi while everyone watched in horror on Zoom,” she says.

Natalie Nichols, 53, has been struggling with debilitating asthma and severe food allergies since she first caught COVID more than three years ago. “Last fall, I spent ­two-and-a-half months confined to bed, ­motionless, because moving, including holding a cellphone, made me too short of breath,” she says.

She’s also experienced brain fog, high blood pressure, hyper­glycemia, fatigue and gastrointestinal symptoms. Nichols, the founder of a nonprofit in Nacogdoches, Texas, recently underwent surgery to repair joint damage caused by COVID-induced inflammation.

Lorraine W., of Clarence Center, New York, was looking forward to an active retirement when she was diagnosed with COVID in March 2020. “I’ve never returned to my pre-COVID self,” says Lorraine, 65.

She’s on medication to treat small blood vessel damage to her heart and continues to battle a lingering cough, fatigue and breathlessness, as well as kidney disease. Neurological changes have made her legs unsteady when she walks, requiring her to use balance poles. “None of these conditions were present before COVID,” Lorraine says.

In June, the National Academies of ­Sciences, Engineering, and Medicine released a comprehensive definition of long COVID: “an infection-­associated chronic condition that occurs after COVID-19 infection and is present for at least three months as a continuous, relapsing and remitting, or progressive disease state that affects one or more organ systems.” According to that definition, 18 million Americans have experienced long COVID; currently, more than 1 in 20 of us are living with its symptoms. Researchers have begun to link long-term COVID with another recent phenomenon: our shrinking life expectancy.

The disease we’re forgetting COVID doesn’t seem that scary anymore. More than 98 percent of the U.S. population has some degree of immunity — from vaccination, prior infection or both — and Paxlovid and other medications are available to counteract acute symptoms. For many of us, contracting COVID is like having a bad ­upper respiratory infection.

But “COVID isn’t gone,” says Ryan Hurt, M.D., director of the Long COVID Research and Clinical Program at the Mayo Clinic. The World Health Organization (WHO) estimates that COVID still kills at least 1,000 people every week around the globe — but “we only have data from about 40 countries,” says Maria Van Kerkhove, M.D., director of WHO’s Department of Epidemic and Pandemic Preparedness and Prevention.

Older adults and those with preexisting conditions remain among the most at-risk populations for severe, acute COVID. ­People 65 and older accounted for 63 percent of COVID-related hospitalizations and 88 percent of in-hospital deaths during the first seven months of 2023, according to CDC data.

Although the dangers of acute COVID ­infection may have ebbed for many, the ­reality of long COVID is coming into view. Of those who contracted COVID-19 within the past four years, 10 to 20 percent have experienced long COVID.

“With every new case of acute COVID [the initial phase of infection when diagnosed or symptoms first appear], there is risk for developing long COVID,” says Caitlin McAuley, D.O., a family physician at the Keck COVID Recovery Clinic in Los Angeles. She’s had patients who developed long COVID fully recover, get reinfected several times with no lingering effects, then develop another case that leads to a new bout of long COVID. She’s also seen patients who got COVID twice with no lingering effects, and the third time they ended up with prolonged symptoms.

“We still have a number of individuals who had the first wave of COVID who are suffering from long COVID symptoms now, several of them many years out,” says Jerrold Kaplan, M.D., medical director of the COVID Rehabilitation and Recovery Program at Gaylord Specialty Healthcare in New York.

Having escaped long COVID previously doesn’t mean you won’t face it in the future. Indeed, some research has suggested that catching multiple COVID-19 strains puts you at increased risk. A study published in 2022 found that reinfection can increase the risk of complications in major organ systems, and these risks persist at least six months beyond the initial infection.

We don’t yet know the true impact of catching COVID. “Many chronic disease processes, such as cardiovascular disease, dementia and cancer, take years to develop. And whether acute COVID-19 puts people at risk for some of these issues? Time will tell,” Hurt says. What doctors do know is that patients are flocking to their offices complaining of symptoms they never had before COVID.

Is long COVID boosting our death rate? In July, COVID accounted for less than 1 ­percent of all deaths in the U.S. Life expectancy in the U.S. is 77.5 years, reflecting an uptick over the past two years but still lower than prepandemic levels. Many factors contribute to that statistic, but it’s clear that the long-term effects of COVID have played a role.

For example, a study in the journal Nature Medicine found that those hospitalized with COVID had a 29 percent greater risk of death in the three years after their infection.

“But what was also alarming is that in people who weren’t hospitalized, there was also an increased risk of a variety of medical issues,” says John Baratta, founder and codirector of the COVID Recovery Clinic at the University of North Carolina at Chapel Hill. Even patients who’d had mild bouts of COVID-19 had an increased risk of respiratory, cardiovascular, metabolic and neurological issues lingering for three years after the initial infection. Long COVID patients had a significantly increased risk of severe health issues affecting the brain, lungs and heart.

We have long known that an acute case of COVID can compromise heart health: Compared with those who didn’t contract COVID, people who caught the virus were 81 percent more likely to die of a cardiovascular complication in the ensuing three weeks, according to a study of 160,000 patients published by the European Society of Cardiology. But the risk lingers long after the symptoms abate. Those who caught the virus were five times more likely to die from cardiovascular disease as long as 18 months after infection, the same study found. Heart disease deaths, which had been on a downward trend for decades, began to spike in 2020 and remained high through 2022, the last year for which data is available.

Stroke, blood clots in the legs leading to clots in the lungs, abnormal heart rhythm (arrhythmia) and inflammation of the heart are among the challenges COVID poses, says Mohanakrishnan Sathyamoorthy, M.D., professor and chair of internal medicine at the Burnett School of Medicine in Fort Worth, Texas. In long COVID, this collection of cardiovascular disruptions can present as postural orthostatic tachycardia syndrome (POTS), in which patients’ heart rates increase abnormally when they go from sitting or ­lying down to standing up.

One theory to explain COVID’s long-term effect on the heart — and the body in general — centers on inflammation. “Every time you get infected with COVID, there is a possible increased risk of long COVID, and some cardiac disorders can occur — especially if you have a history of heart disease, including stroke, heart disease and heart attacks,” says Pragna Patel, M.D., senior adviser for long COVID at the CDC. All of these problems can be exacerbated by the virus entering coronary tissue and triggering inflammatory responses that can damage the heart.

Researchers say COVID may also alter the gut microbiome, a primary controller of inflammation, thereby triggering the immune system to rev up the condition. “There is no single agreed-upon mechanism that’s causing the issues,” Baratta says. “An individual may have multiple factors going on in their body, and not everyone will have the same underlying mechanism causing their symptoms,” which increases the complexity of both research and treatment.

One factor that seems to matter: vaccination status. “Several studies show that vaccination can decrease the risk of developing long COVID,” Patel says. Vaccination rates tend to increase with age, with people 75 and older being the most well vaccinated — hence the most well protected from long COVID, Patel theorizes. That may explain why long COVID most commonly affects people ages 35 to 64; the risk seems to drop for those 65-plus, according to CDC data.

From long covid diagnosis to treatment No single test can determine whether a ­person has long COVID. Doctors typically diagnose long COVID by reviewing the ­patient’s health history and current symptoms and trying to rule out other causes. A positive COVID test is not required, as someone could have been infected without knowing it, then experience strange symptoms later, Patel says.

Though there are many ongoing clinical trials on long COVID, there is no umbrella treatment. Primary care physicians address what they can, then call in specialists — such as a cardiologist to handle arrhythmia or a therapist to treat anxiety — for more targeted care. There are long COVID centers around the country where teams of professionals work to help patients through their unique symptoms.

“Because the effects of COVID are so wide throughout the body and mind, there will not be a single treatment for all long COVID issues,” Baratta says. “This is ­going to be treated by many different types of providers and specialists, and it will be treated, often, symptom by symptom.”

Long COVID is recognized as a disability under the Americans with Disabilities Act if it substantially limits one or more major life activities. About 200 symptoms fall ­under that umbrella, Patel says. Here are some of the conditions we’re learning can linger months and, in some cases, years beyond an acute COVID infection. If these or other health changes seem familiar, consult your primary care physician.

1. Extreme fatigue It’s common to experience fatigue when your body is busy fighting off an illness. But some people still struggle with fatigue long after their initial COVID infection. In fact, a lack of energy is the number one symptom reported by long COVID patients. In some, this can be diagnosed as chronic fatigue syndrome, which has been on the rise since the start of the pandemic, Baratta says. He defines this as “a disabling level of fatigue that severely limits daily activities.”

This lingering fatigue may be due to limited production of energy within the muscles caused by damage to the mitochondria from a COVID infection. It can happen to anyone — no matter their level of fitness before infection. “I’ve treated patients who have been triathletes and now may only be able to do 15 or 20 minutes of exercise a day, when they’re used to running and swimming miles at a time,” Kaplan says.

He recommends starting slow and pacing yourself with everything you do around the house, “doing shorter intervals several times throughout the day, rather than trying to do everything at once.” Whether it gets better depends on the individual. Some people’s symptoms clear, and some people may battle them indefinitely.

2. Shortness of breath An analysis of chest CT scans from 144 patients ages 27 to 80 found that more than one-third of people hospitalized with a previous COVID infection had lung scarring and thickening two years after coming into contact with the virus. Even patients with milder cases who walked away without scarring can experience changes in their breathing.

“Some research shows that people ­after COVID start to take shorter, shallower breaths,” Baratta says. “This essentially causes a type of hyperventilation they are doing without even recognizing it, not getting good fresh air deep into the lungs, and [this] can lead to shortness of breath.” ​

Doctors have found success using respiratory exercises to help patients relearn slow, deep breathing.

3. Cognitive changes Difficulty concentrating, spaciness and forgetfulness are just a few of the brain challenges COVID can bring on. These can last for weeks or months or — in some with long COVID — become an everyday occurrence that lasts indefinitely. COVID may linger in a person’s gut long after an infection, altering their microbiome and hindering the body’s ability to produce serotonin, leading to cognitive disturbances.

COVID may also disrupt the blood-brain barrier, allowing chemicals or molecules in the rest of the body to enter the brain blood circulation and potentially lead to brain fog, Baratta says.

One study found that 30 days after testing positive for COVID-19, people were at greater risk for cognitive decline, as well as for mental health disorders including anxiety, depression and stress. Another study found inflammation in the brains of people with mild to moderate COVID-19 was similar to the effects of seven years of aging. Doctors are leading neurologically affected patients through cognitive rehabilitation exercises that show promise in reducing symptoms.

4. Depression and anxiety “Mood-related disorders are one of the top five issues that happen to people after COVID,” Baratta says. There may be a direct relationship between the virus’s effect on the brain and mood issues. A 2021 review of eight studies found that 12 weeks after a COVID infection, 11 to 28 ­percent of people had depression symptoms, and 3 to 12 percent of those individuals reported their symptoms as severe. If you’re feeling more stressed or down after catching COVID, tell your primary care physician, who can refer you to a therapist. Or visit the American Psychological Association’s search tool at locator.apa.org to find a qualified therapist in your area.

5. Sleep disturbances Nearly 40 percent of people with long COVID have reported major changes to their sleep patterns. One study looked at 1,056 COVID-19 patients who did not have a severe enough infection to require hospitalization. Of that population, 76.1 percent reported having insomnia and 22.8 percent severe insomnia. Sleep ­apnea may also appear post-COVID, another way the disease affects the respiratory system.

Talk to your doctor if you’re having sleep issues. A CPAP (continuous positive airway pressure) machine can help with sleep ­apnea. Lifestyle habits that prioritize healthy sleep, such as keeping consistent sleep and wake times and avoiding large meals before bed, may also help. “Post-COVID sleep has literally been a nightmare! We saw a 23 percent increase in sleeping-pill prescription during and post-COVID,” says Michael Breus, a clinical psychologist and clinical sleep specialist in Los Angeles.

6. Digestive upset Diarrhea, constipation, abdominal pain, bloating and gas: These symptoms of irritable bowel syndrome can be by-products of an encounter with COVID. A survey of 729 COVID survivors found that 29 percent experienced at least one new chronic GI symptom six months after their infection. “There is evidence that parts of the COVID virus linger in the GI tract for many months after the initial illness, and it’s been suggested that the presence of these ongoing viral fragments causes dysfunction or problems with the GI tract, leading to mostly symptoms of diarrhea and gastric distress and discomfort,” Baratta says.

Talk to your doctor about any new digestive symptoms or seek help from a gastro­enterologist. You can keep a food journal and note if your condition flares after eating certain foods. Try cutting out those foods, then reintroducing them one by one to see what you react to, Kaplan advises.

7. New or worsened allergies Some people who develop COVID experience allergies they never had before. One study found the risk of ­developing allergic diseases, such as asthma and allergic rhinitis, rose significantly within the first 30 days after a COVID diagnosis. This may be because one’s immune system stays hypervigilant after fighting the virus, McAuley says.

In severe cases, like Chrissy Bernal’s, this can lead to mast cell activation syndrome (MCAS), a disease that can behave like a series of severe allergies: The body’s cells become hypersensitive, causing strong ­reactions to everything from food and pollen to even a hot shower or exercise. Antihistamines and other medications may help, so talk to your doctor if you experience skin itching, a rapid pulse, wheezing or gastro­intestinal symptoms.

8. Pain Some COVID survivors battle chronic pain, everything from aching joints to testicular pain. There is a higher risk of inflammatory arthritis, and women are at higher risk than men. One review of studies estimated that 10 percent of people who contracted COVID experienced musculo­skeletal pain at some point during the first year after infection.

Reducing stress, eating a healthy diet and exercising may ease some post-COVID ­discomfort. Massage therapy, movement therapy, acupuncture and over-the-counter pain medications may also offer relief. Your doctor can refer you to a specialist, such as a rheumatologist, who can help manage symptoms including joint pain.

Fast-moving research means new hope If your symptoms last after a bout of COVID, start with your primary care physician, who can help treat your symptoms or refer you to a specialist. Despite previous dismissals, long COVID is more recognized these days, Patel says, and the CDC is doing its part to educate both patients and providers. And initiatives such as the National Institutes of Health’s Recover program are researching treatment options.

“In a year, things will look different, because research is moving so quickly,” says Sara F. Martin, M.D., medical director of the Adult Post-Acute COVID Clinic at Vanderbilt University Medical Center. The CDC, for instance, is funding a series of clinical trials that the NIH has in the works. This new information, Martin says, may guide doctors, including herself, who treat long COVID ­patients to better ease their symptoms.

[crosstheveil]

Health: Misconceptions with Anemia and "Iron Deficiency"

Iron Absorption & Utilization

Simply taking iron supplements often doesn't cure anemia.

Proper absorption and utilization of iron involve many processes.

1/3 of the population has trouble absorbing and utilizing iron; it's considered the most common nutritional disorder in the world.

Anemia is usually about iron dysregulation, not deficiency.

Iron supplements or injections tend to circulate excessively, potentially causing toxicity.

Iron overload strains the iron recycling system and the liver.

Liver plays a key role in regulating iron uptake.

Iron doesn't regulate itself; it's copper-dependent.

Copper is essential for ceruloplasmin, a protein that mobilizes iron from tissues into the blood. Without copper, iron accumulates in tissue leading to inflammation and tissue damage which can develop into others issues like heart or liver disease and diabetes with increased risk of infection and cancer.

Retinol (Vitamin A) enhances iron absorption and influences genes regulating iron metabolism.

Iron Testing

CBC can detect anemia but it can't necessarily tell you the cause.

Serum ferritin doesn't give a true measure of iron stores.

Approximately 70% of iron is found in hemoglobin, around 20-25% is stored as ferritin and hemosiderin in tissues, about 5% is in myoglobin and enzymes, and roughly 0.1% as serum iron.

For accurate assessment, consider all containers of iron including hemoglobin, serum iron, and ferritin, as well as non-iron markers such as zinc, copper, and vitamins A & D.

The only direct way to measure iron stores is to keep removing blood until anemia sets in, then account for the iron deficit and dietary iron consumed during this time.

Sources (meat, liver, and seafood)

Copper: liver, nuts, molasses, oats, bee pollen, shellfish, pumpkin seeds, dark chocolate, acerola cherry powder, shilajit.

Retinol (Vitamin A): liver, other organ meats, egg yolk, seafood, fish liver oils, dairy products.

Other Insights

Phytates in plants can hinder non-heme iron absorption but vitamin C helps to counteract these inhibitory effects.

Over-supplementing with zinc can cause copper deficiency since copper and zinc need to be in balance.

There are many causes of anemia beyond "iron deficiency", such as vitamin B12 deficiency.

The Nobel Prize in Physiology or Medicine was awarded in 1934 to George Whipple, George Minot, and William Murphy for their discoveries related to liver therapy in cases of anemia.

Other studies have supported incorporating beef liver (which contains copper, iron, zinc, vitamin A and D) into the diet.

The key is to have food that isn't concentrated on a certain vitamin or mineral but provides a mixture of what we need in a way that our body can properly absorb without inhibiting effects.

Men are naturally higher in iron than women and women are naturally higher in copper than men (estrogen levels contribute to the production of copper).

Female menstruation is why iron deficiency anemia is more common among women.

Signs of anemia include fatigue, pale complexion, blurred vision, dizziness, irregular heartbeat, cold hands and feet, scanty menstruation, numbness, insomnia, poor memory, dry skin, brittle nails, vertical ridges on nails, muscle twitches, shortness of breath, chest pain, headache, swollen or sore tongue, unusual cravings, restless legs.

[beautyandlifestyleblog86]

Best foods that support reducing inflammation in the body include:

1. Fatty Fish: Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help reduce inflammation in the body.

2. Berries: Berries like blueberries, strawberries, and raspberries are high in antioxidants, which can help fight inflammation and oxidative stress in the body.

3. Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that can help reduce inflammation and support overall health.

4. Nuts and Seeds: Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and antioxidants that can help reduce inflammation in the body.

5. Turmeric: Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and can help reduce inflammation and pain in the body.

6. Olive Oil: Extra virgin olive oil is high in monounsaturated fats and antioxidants, which can help reduce inflammation and promote heart health.

7. Green Tea: Green tea is rich in antioxidants called catechins, which have anti-inflammatory effects and can help reduce inflammation in the body.

8. Tomatoes: Tomatoes are high in lycopene, a powerful antioxidant that can help reduce inflammation and protect against chronic diseases.

9. Garlic: Garlic contains sulfur compounds that have anti-inflammatory properties and can help reduce inflammation in the body.

10. Whole Grains: Whole grains like brown rice, quinoa, and oats are high in fiber and antioxidants, which can help reduce inflammation and support gut health.

[marcomarconii]

👀Must Know: Nutrition Tips and Tricks 🥗🍽️

📌 Today, we're into must-know nutrition tips and tricks. Good nutrition is the base of a healthy life! Let's get into how you can make the most of your diet. ⬇️

1️⃣ Tip 1: Include Whole Foods

Whole foods like fruits, vegetables, whole grains, and lean proteins are full of nutrients. Unprocessed foods give you the vitamins, minerals, and antioxidants your body needs to function correctly. Eating whole foods reduces your intake of added sugars, unhealthy fats, and preservatives. Whole foods are naturally lower in calories and higher in fiber, which helps you maintain a healthy weight and digestive health.

2️⃣ Tip 2: Understand Macronutrients

Balance your macronutrients: carbohydrates, proteins, and fats. Carbs give you energy, proteins support muscle repair and growth, healthy fats support hormone production and brain health. Aim for a balanced plate at every meal. Carbs should come from whole grains, fruits, and veggies. Choose lean proteins like chicken, fish, beans, and legumes. Incorporate healthy fats from nuts, seeds, and avocados. This balance gives you sustained energy and overall health.

3️⃣ Tip 3: Incorporate Micronutrients

Micronutrients like vitamins and minerals are important for many bodily functions. Make sure you have a diverse diet to get a variety of micronutrients. Leafy greens, nuts, seeds, and colorful fruits are excellent sources. Vitamin C from citrus fruits supports the immune system, calcium from dairy products strengthens bones, and iron from spinach and lentils prevents anemia. A varied diet covers all your nutritional bases.

4️⃣ Tip 4: Hydrate

Stay hydrated! Water is for digestion, nutrient absorption, and toxin elimination. Aim for at least 8 glasses of water a day. You can also include herbal teas and water-rich fruits like watermelon and cucumber. Hydration is good for skin, weight management, and physical performance. Carry a water bottle with you and stay hydrated throughout the day. Listen to your body and drink when you're thirsty.

5️⃣ Tip 5: Fiber is Your Best Friend

Fiber is for digestion, weight management, and chronic disease prevention. Incorporate soluble and insoluble fiber from oats, beans, fruits, and veggies. Soluble fiber from oats and beans helps control blood sugar and lower cholesterol. Insoluble fiber from whole grains and veggies helps with bowel regularity. A fiber-rich diet is good for your gut microbiome.

6️⃣ Tip 6: Limit Processed Foods

Processed foods contain unhealthy fats, sugars, and sodium, which can lead to obesity, heart disease, and diabetes. Opt for whole, natural foods whenever possible. Cooking at home allows you to control the ingredients and avoid additives. Read food labels to make informed choices. Reducing processed food intake means better long-term health outcomes.

7️⃣ Tip 7: Eat Mindfully

Be mindful by paying attention to your hunger and fullness cues; eat slowly and savor each bite. This helps with digestion and prevents overeating. Mindful eating enables you to enjoy your food more and recognize true hunger vs emotional eating. It helps you make healthier food choices and the eating experience. Put away distractions and focus on your meal.

8️⃣ Tip 8: Plan and Prep

Meal planning and prepping help you eat balanced. Set aside time each week to plan your meals, grocery shop, and prep ingredients. This saves time and ensures you have healthy options available. Planning reduces the temptation to grab unhealthy convenience foods. Batch cooking and storing meals make busy days easier and consistent healthy eating. Make a grocery list to avoid impulse buys.

➡️ These tips will make a big impact. Remember, consistency is key. Small changes add up over time.

📌 P.S. For more nutrition tips and tricks, consider joining my newsletter. 📬📬 https://marcomarconii.ck.page/18360dce95

[purehabit]

The Health Benefits of High Fiber Oats

Are you looking for a nutritious, delicious way to boost your fiber intake? Look no further! Pure Habit’s high fiber oats are the perfect addition to your daily diet. Packed with essential nutrients and offering a myriad of health benefits, our high fiber oats are designed to support your health and wellness goals while satisfying your taste buds. Read on to discover why Pure Habit’s high fiber oats are the ideal choice for a healthier lifestyle.

The Health Benefits of High Fiber Oats

1. Improved Digestion

One of the primary benefits of consuming high fiber oats is their ability to promote healthy digestion. The dietary fiber found in oats helps regulate bowel movements, preventing constipation and promoting a healthy gut. This can reduce the risk of digestive disorders and ensure your digestive system functions smoothly.

2. Heart Health

High fiber oats are renowned for their heart-healthy properties. The soluble fiber in oats, known as beta-glucan, helps lower cholesterol levels by binding to cholesterol-rich bile acids in the intestines and removing them from the body. This can reduce the risk of cardiovascular diseases and support overall heart health.

3. Blood Sugar Control

For those managing diabetes or trying to maintain stable blood sugar levels, high fiber oats are a fantastic choice. The fiber content slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This can help manage insulin sensitivity and provide sustained energy throughout the day.

4. Weight Management

Incorporating high fiber oats into your diet can aid in weight management. The fiber helps you feel fuller for longer, reducing overall calorie intake and curbing unhealthy snacking. By promoting satiety, high fiber oats can be an effective tool for those looking to achieve or maintain a healthy weight.

5. Nutrient-Rich

Pure Habit’s high fiber oats are not only rich in fiber but also packed with essential nutrients. They are an excellent source of vitamins, minerals, and antioxidants, including manganese, phosphorus, magnesium, and iron. These nutrients play crucial roles in maintaining overall health and well-being.

Why Choose Pure Habit’s High Fiber Oats?

Quality and Purity

At Pure Habit, we take pride in offering only the highest quality oats. Our high fiber oats are carefully selected and processed to retain their natural goodness and nutritional value. We are committed to providing pure, wholesome products that support your health and wellness journey.

Versatility

Our high fiber oats are incredibly versatile and can be incorporated into a variety of meals and recipes. Enjoy them as a warm, comforting bowl of oatmeal for breakfast, or use them to make delicious smoothies, energy bars, and baked goods. The possibilities are endless, making it easy to add more fiber to your diet in creative and enjoyable ways.

Sustainability

Pure Habit is dedicated to sustainability and ethical sourcing. We ensure that our oats are grown and harvested using environmentally friendly practices, supporting both your health and the health of our planet. When you choose Pure Habit, you are making a conscious choice to support sustainable agriculture.

How to Incorporate High Fiber Oats into Your Diet

Breakfast

Start your day with a nutritious bowl of oatmeal topped with fresh fruits, nuts, and seeds. This not only boosts your fiber intake but also provides a balanced meal to kickstart your morning.

Smoothies

Add a scoop of high fiber oats to your favorite smoothie for an extra dose of fiber and a creamy texture. This is an easy and delicious way to enhance the nutritional value of your smoothies.

Baking

Use high fiber oats in your baking recipes. They can be added to muffins, cookies, and bread to increase the fiber content and improve the nutritional profile of your baked goods.

Snacks

Create homemade granola bars or energy bites using high fiber oats. These make for convenient, on-the-go snacks that keep you full and satisfied between meals.

Conclusion

Pure Habit’s high fiber oats are a versatile, nutritious addition to any diet. With their numerous health benefits and delicious taste, they are the perfect choice for anyone looking to improve their digestive health, support heart health, manage blood sugar levels, and maintain a healthy weight. Choose Pure Habit’s high fiber oats and take a step towards a healthier, happier you.

[fittody]

How do you reduce visceral fat in your body?

Reducing visceral fat is critical to improving overall health and reducing the risk of chronic disease.

1. Understanding Visceral Fat

Visceral fat is a type of body fat that's stored within the abdominal cavity. It's located around internal organs such as the liver, pancreas, and intestines, which makes it different from subcutaneous fat that lies beneath the skin.

2. The Health Risks of Visceral Fat

Excessive visceral fat is associated with an increased risk of serious health conditions, including type 2 diabetes, heart disease, and certain cancers. It's also linked to insulin resistance and inflammation.

3. Assessing Visceral Fat Levels

While it's difficult to measure visceral fat directly at home, a protruding belly and a large waist circumference are common indicators. Health professionals can provide more accurate assessments.

4. The Role of Diet in Reducing Visceral Fat

A balanced diet plays a crucial role in reducing visceral fat. It should include a reduction in refined carbs and added sugars, and an increase in whole foods like vegetables, fruits, and whole grains.

5. Importance of Dietary Fiber

Soluble fiber, found in foods like oats, beans, and fruits, can help reduce visceral fat by improving digestion and reducing the absorption of fat and sugar in the bloodstream.

6. The Power of Protein

A high-protein diet supports fat loss by increasing satiety, reducing appetite, and preserving lean muscle mass during weight loss, which is essential for maintaining a healthy metabolism.

7. Limiting Sugar and Refined Carbs

Reducing intake of added sugars and refined carbohydrates is essential for cutting down visceral fat. These foods spike blood sugar levels and lead to increased fat storage in the abdominal area.

8. Healthy Fats for Fat Loss

Incorporating healthy fats from sources like avocados, nuts, and olive oil can help reduce visceral fat by keeping you full longer and providing essential nutrients.

9. The Impact of Alcohol on Visceral Fat

Moderating alcohol intake is important as excessive consumption can contribute to an increase in visceral fat due to its high calorie content and the way it's metabolized in the body.

10. Regular Physical Activity

Engaging in regular physical activity, especially aerobic exercises like walking, running, and cycling, is effective in burning calories and reducing visceral fat.

11. Strength Training Benefits

In addition to aerobic exercise, strength training helps build muscle mass, which can increase resting metabolic rate and aid in reducing visceral fat over time.

12. The Importance of Sleep

Getting enough quality sleep is crucial for weight management. Poor sleep can disrupt hormones that regulate appetite and metabolism, leading to increased visceral fat storage.

13. Managing Stress Levels

Chronic stress can lead to an increase in visceral fat due to the release of cortisol, which can promote fat storage in the abdominal area. Stress management techniques like meditation and yoga can help.

14. Avoiding Trans Fats

Trans fats, often found in processed foods, should be avoided as they can increase visceral fat accumulation and have negative effects on overall health.

15. Staying Hydrated

Drinking plenty of water supports metabolism and can help with weight loss, including the reduction of visceral fat.

16. Consistency is Key

Consistent, long-term changes in diet and lifestyle are more effective for reducing visceral fat than short-term diets or exercise fads.

17. Monitoring Progress

Keeping track of your progress through methods like waist circumference measurements or body fat percentage can help you stay motivated and make necessary adjustments to your plan.

18. The Role of Genetics

While genetics can influence where you store fat, lifestyle choices have a significant impact on the amount of visceral fat you can realistically reduce.

19. Seeking Professional Advice

Consulting with healthcare professionals can provide personalized advice and strategies for reducing visceral fat based on individual health conditions and goals.

20. A Holistic Approach

Ultimately, reducing visceral fat requires a holistic approach that combines a healthy diet, regular physical activity, adequate sleep, stress management, and avoiding harmful substances.

By following these guidelines, you can effectively reduce visceral fat and improve your health. Remember, it's important to make sustainable lifestyle changes and consult with a healthcare professional before starting any new health regimen.

[fitscientist]

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

[for-animal-rights]

The Dark Side of Dairy: How Cows Are Exploited and Milked Dry

Introduction:

Globally, the demand for dairy products seems insatiable. From cheese to yogurt, milk forms an integral part of our diets and cultural practices. However, behind this seemingly innocent staple lies a dark reality of animal cruelty and exploitation. In this blog post, we will uncover the hidden side of dairy production and explore alternative choices that promote compassion and respect for all beings.

The Dairy Industry: A Snapshot:

The dairy industry operates on an enormous scale, supplying our growing population with an abundance of milk and its varied derivatives. It's not just about satisfying our dietary needs; it's a multi-billion dollar industry that fuels economies and feeds traditional dietary habits. Despite its significance, we must examine the practices within this industry and question the ethical implications.

The Livestock Paradox: Deconstructing the Dairy Cow:

   Dairy cows are at the heart of the industry, yet their living conditions and treatment often go unnoticed. These bovine creatures are subjected to high-intensity milk production, placing tremendous strain on their physical and emotional well-being. The constant milking can lead to painful udder infections, lameness, and a shortened lifespan.

   Another distressing aspect of the dairy industry is the separation of mother cows from their calves. This separation causes immense emotional distress for both parties, as the natural and deep bond between a mother and her calf is abruptly severed. These calves are often sent to veal operations, while the mother cows are impregnated again to maintain milk production.

Factory Farms: Behind the Scenes of Dairy Production:

   The reality of modern dairy production lies in factory farms, where cows are treated as commodities rather than sentient beings. These farms prioritize maximum milk output, often at the expense of cow welfare. Forced pregnancies through artificial insemination are common practice, further exploiting these gentle animals.

   Within factory farms, dehorning and tail docking are routinely carried out. These painful practices are done without anesthesia or pain relief, causing immense suffering to innocent animals. The cramped, unsanitary living conditions in which cows are often confined are detrimental to their health, leading to various diseases and infections.

Alternatives to Traditional Dairy:

   Thankfully, compassionate options exist for those wanting to steer clear of traditional dairy. Plant-based milk alternatives have gained significant popularity in recent years, offering a wide range of choices like almond, soy, oat, and coconut milk. These alternatives not only provide vital nutrients but are also kinder to animals and the environment.

   Non-dairy options are no longer considered a niche product; they can be found in mainstream supermarkets and coffee shops. The shift towards plant-based milks highlights a growing awareness of ethical consumerism and a desire to make choices aligned with compassion and sustainability.

Animal Welfare in Dairy: Industry Reforms and Public Awareness:

   Recognizing the need for change, legislation and regulations have been implemented to improve animal welfare standards in the dairy industry. These reforms aim to address key issues such as space requirements, humane treatment, and access to outdoor areas. Additionally, animal rights organizations play a crucial role in advocating for the fair treatment of cows, pushing for stricter regulations and promoting ethical farming practices.

   However, change doesn't rest solely on legislative measures. Public awareness and education are essential components in driving industry-wide reform. By sharing the truth about the dark side of dairy, we can inspire more individuals to make compassionate choices and support farms that prioritize the well-being of animals.

Making Compassionate Choices: Tips for Consumers:

   As consumers, we hold the power to drive change through the choices we make. Here are some practical steps you can take to reduce your reliance on traditional dairy and support ethical alternatives:

Try different plant-based milks and explore the variety available to find your favorite.

Experiment with dairy-free recipes and discover new ways to incorporate non-dairy options into your meals.

Support local, ethical dairy farms that prioritize the health and welfare of their cows.

Spread awareness by sharing the realities of dairy production with friends, family, and colleagues.

Consider reducing overall dairy consumption, even if you're not ready to go completely dairy-free.

Conclusion:

The dairy industry might seem like an integral part of our lives, but it's crucial to understand the cruelty behind its production. By choosing alternative options such as plant-based milks, we can support businesses that prioritize the well-being of cows and help create a future where compassion and respect are at the forefront. Together, let's challenge our dietary habits and work towards a world where no living being is milked dry for our pleasure.

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Nutrition Basics for a Healthy Lifestyle: What You Need to Know

Introduction:

Nutrition is the cornerstone of a healthy lifestyle. The food you eat not only fuels your body but also impacts your overall well-being. Understanding the basics of nutrition can help you make informed choices about what to eat, leading to improved health and vitality.

Balanced Diet: A balanced diet includes a variety of foods from all food groups: fruits, vegetables, grains, protein foods, and dairy (or dairy alternatives). Each group provides essential nutrients your body needs to function properly.

Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. These foods are rich in vitamins, minerals, fiber, and antioxidants, which support immune function and reduce the risk of chronic diseases.

Grains: Choose whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains are higher in fiber and nutrients, promoting better digestion and long-term health.

Protein Foods: Include a variety of protein sources in your diet, such as lean meats, poultry, fish, eggs, beans, lentils, tofu, and nuts. Protein is essential for building and repairing tissues, as well as for producing hormones and enzymes.

Dairy (or Alternatives): Dairy products like milk, yogurt, and cheese provide calcium, vitamin D, and protein. If you're lactose intolerant or follow a vegan diet, opt for fortified plant-based alternatives like almond milk, soy yogurt, or tofu.

Portion Control: Paying attention to portion sizes is crucial for maintaining a healthy weight and preventing overeating. Use visual cues like your hand or everyday objects to estimate portion sizes:

A serving of meat or fish should be about the size of your palm.

A serving of grains or starchy foods should be about the size of your fist.

A serving of fruits or vegetables should be about the size of a tennis ball.

A serving of fats or oils should be about the size of your thumb.

Hydration: Staying hydrated is essential for overall health and well-being. Aim to drink plenty of water throughout the day, and limit sugary drinks like soda and fruit juices. Herbal teas and infused water can add variety to your hydration routine.

Limit Added Sugars and Processed Foods: Excess sugar consumption is linked to various health issues, including obesity, type 2 diabetes, and heart disease. Limit foods and beverages high in added sugars, such as candy, soda, pastries, and sugary cereals. Instead, satisfy your sweet tooth with naturally sweet foods like fruits.Additionally, minimize your intake of processed and ultra-processed foods, which often contain unhealthy fats, excessive sodium, and additives. Opt for whole, minimally processed foods whenever possible.

Listen to Your Body: Pay attention to hunger and fullness cues, and eat mindfully. Slow down and savor each bite, and stop eating when you feel satisfied, not stuffed. Eating when you're hungry and stopping when you're full can help maintain a healthy weight and prevent overeating.

Conclusion:

By following these nutrition basics, you can support your overall health and well-being, boost energy levels, and reduce the risk of chronic diseases. Remember, small changes can lead to big improvements in your health over time. Start with simple adjustments to your diet and build on them gradually for long-term success.