Megan // Author

The popularity of tortillas has surged in the United States as the anti-bread craze has spread. Tortillas are flatbreads that come in corn and flour types, with healthier varieties available. They originated among the Aztecs to the Mexican culture, who’s cuisine is well known for their delicious tortillas. What most people want to know (especially those not eating bread) is whether corn or flour tortillas are healthier?

CORN

Nixtamalization is that process that is used to make corn tortillas. The traditional method starts with the corn soaking then cooked in limewater. The kernels are then grounded to create dough. It is flattened and shaped into disks then baked into tortillas. Mass production uses a different process with a more industrialized technique using mill.

They’re considered a whole grain. This means corn tortillas are good for digestion and health.  One large corn tortilla (44 grams) has about 95 calories, 20 grams of carbohydrates, 3 grams of protein, and 2 grams of fat. This serving has 20 mg of sodium. They are also higher in fiber (3 grams per serving) and magnesium (32 mg per serving).

Corn tortillas are usually smaller, about 6 inches in diameter. This can be beneficial for portion control. However, some taco shops do a double layer for their servings.

FLOUR

These tortillas are made from ingredients that will help develop gluten. For some people gluten causes inflammation in the body.  There are some whole wheat options. Most processes, use wheat flour, lard, salt, and baking soda to make the dough to shape and bake tortillas. One large flour tortilla (45 grams) has about 140 calories, 22 grams of carbohydrates, 4 grams of protein, and 4 grams of fat. This serving has 330 mg of sodium. The lard is what makes flour tortillas higher in fat. Flour tortillas are higher in iron (2 mg per serving).

Flour tortillas are usually larger, about 8 to 10 inches in diameter. That is why they are more commonly used for burritos.

The bottom line is that corn tortillas are the winner when it comes to which type of tortilla is healthier for you. Store bought items require label reading. Not all tortillas are healthier than eating bread, so again, nutrition facts must be compared. Opt for corn when you can, stick to just one to two servings, and consider even asking for no tortilla if you’re being really mindful of your health. It’s hard to turn down delicious homemade tortillas. Tortillas please taste buds worldwide and can be used for many, many dishes.

The immune system can become hypersensitive to certain foreign substances. The immune system produces antibodies and when a person has allergies, the immune system makes antibodies that identify an allergen as harmful (even though it isn’t). Then when the person meets that allergen, the immune system creates a reaction that can inflame the skin, sinuses, or digestive system. There are so many types of allergies, it’s hard to think a person might not have at least one of them.

1. Pollen allergies: More than 25 million Americans are allergic to grass, trees, or weeds.
2. Winter allergies: During this time of year, mold and dust mites are more present because people increase their amount of time spent indoors.
3. Dust mites: These are not visible, but they create a lot of trouble.
4. Hay fever: A person is allergic to pollen grains which can either be a seasonal problem for someone or year-round.
5. Dog allergy: Even though between 37-47% of Americans have a dog, many people are allergic.
6. Cat allergy: These allergies are twice as common compared to dogs, and about 10% of Americans have a cat.
7. Poison oak, poison ivy, and sumac: The sap of these plants can result in an itchy rash once exposed to the skin.
8. Nickel allergy: Some people have a reaction to contact with this metal, such as wearing earrings made of nickel.
9. Insect stings: Wasps, hornets, and yellow jackets can wreak havoc.
10. Wheat allergy: This is hard because it is in so many different items.
11. Egg allergy: This is more common in kids than adults.
12. Milk allergy: Some people must avoid any type of food that contains milk.
13. Fish allergy: A person may not be allergic to all types of fish, but it might be safer to avoid the other types if allergic to one.
14. Casein allergy: This is a protein in milk. This protein is associated with whey products.
15. Shellfish: This can cause a lot of problems for a person so if allergic to one, it is best to avoid all.
16. Soy allergy: Soybeans should be avoided, so that means tofu and any of these products.

Sometimes a person must find out the hard way that they are allergic to an item. Sometimes it takes the process of elimination to figure out what is causing a reaction. Children are often tested to help avoid future problems and the use of an EpiPen. It isn’t always easy to avoid these triggers, but over time a person knows what they can and cannot tolerate and live life allergy suffering free.

One of many people’s favorite comfort foods and a dish served at many social occasions/holidays, is delicious macaroni and cheese. Unless you are lactose intolerant, most of us have had a homemade or out-of-a-box version of this noodle and cheese combination. It’s hard to deny the guilty pleasure of eating it. The mixture of cheese, pasta, butter, and sometimes cream goes well as a side dish or even as a meal itself. It’s quite an overdose on cheese be it the fresh or processed type. Obviously, this makes it high in calories, fat, and sodium.

One conservative serving, i.e. one cup, of macaroni and cheese has somewhere between 300 and 500 calories. Fat content can range from 5 to 40 grams in a cup, depending on how it is made. Sodium usually falls somewhere between 600 and 1,200 calories per serving. There are dairy-free and gluten free options to still be able to eat this dish.

If we wanted to make macaroni and cheese “healthier”, here’s what we can do…..

First and foremost, being mindful of serving size is critical. We could start by adding vegetables in place of some of the noodle portions. Broccoli, cauliflower, and peas go well in the dish. Adding pieces of lean protein can also cut back on noodle and cheese servings. Add slices of chicken and lean steak. Using just half the amount of cheese the recipe calls for and replacing the flavor with herbs and spices is a good adjustment. The preparation directions on the box don’t have to be precise and less milk and cheese can be used. Using unsweetened almond milk instead of regular milk is another calorie/fat reducing tip. Wheat pasta or chickpea pasta is another good swap. Xanthium gum can be used as a thickening agent instead of refined white flour helps is a good substitute. Olive oil can be used instead of butter. You could even get rid of pasta entirely and use broccoli/cauliflower florets instead.

We think fondly of macaroni and cheese, and it might have been one of the first things we could microwave or make on our own as a kid. We might have even only the macaroni and cheese that was meant to be a “side” at social events because we didn’t like the main dish. Macaroni and cheese are one of those that are too good to be healthy for your foods. We can always improve our choices, only eat less healthy options on occasion, and make our own food so that we can are in control of all ingredients. Food, when viewed from a nutritional perspective sure does challenge our tastebuds versus our waistline. Mac and cheese makes it easy to please any crowd. It’s low cost, can be made in large quantities, and is not difficult to serve/store. Try a healthier version next time and see if you can take the healthy macaroni and cheese challenge.

Chronic fatigue, joint pain, and sometimes rash, are symptoms associated with the autoimmune disorder called lupus. The immune system has started to attack its very own tissues, which leads to inflammation, pain, and swelling. The immune system is supposed to take care of the body, but that is not the case with lupus. The Lupus Foundation of America reported that 1.5 million Americans suffer from this condition. Of these people, nearly 90% are women, and 1 in 250 people can develop lupus. Persons of African, Asian, and Native American decent are more at risk.

The primary symptoms of this condition are as follows:

1. Prolonged fatigue
2. Swollen joints (i.e. arthritis)
3. Skin rash
4. Achy joints (arthralgia)
5. Hair loss
6. Sensitivity to sun exposure
7. Mouth or nose sores
8. Skin rash

At first a person might complain of being extremely tired, losing weight, and an overwhelming feeling of fatigue. Arthritis is very common in people with lupus. This is marked by stiffness and pain in the joints. Skin problems are also common and some people develop a rash over the bridge of their nose and cheeks called a “butterfly” or molar rash. Skin becomes very sensitive, especially to sunlight. Discoid lupus is a type of lupus that only affects the skin. Hair loss and mouth sores occur too. Kidney problems occur in about 50% of people with this condition. People with lupus also have low red and blood cell counts. This causes fatigue and a person can easily bruise. Blood clots are also common.

The cause of lupus, as with other autoimmune conditions, remains unknown. Genetics may play a part and because females are more at risk, hormones may be a culprit. Lupus is usually diagnosed when testing comes back with abnormalities and the person is showing several signs of symptoms. An official diagnosis is when a person has at least 4 of the following 11 symptoms: photosensitivity, molar rash, discoid rash, kidney disorder, arthritis, oral ulcers, neurological disorders, blood disorder, inflammation, abnormal blood work, or an immunologic disorder. An antinuclear antibody test (ANA) can be performed on a blood sample, however a positive test is not completely indicative of lupus. If a person had a positive ANA test and 3 symptoms, then a better diagnosis is made.

Working with a rheumatologist is advisable when treating this condition. Steroid creams can be used for the rashes. The list of other medications includes Plaquenil, Rhematrex, Imuran, Cytoxan, Cellcept, Benlysta, and Rituxan. Rest, low intensity exercise, keeping sun exposure minimal, and avoiding smoking and alcohol, are proactive lifestyle changes to always keep in mind. Lupus can be manageable and getting to know the symptoms and triggers is an important measure to be proactive for your self-care.

Lentils have gained popularity as a non-meat protein option to meet dietary needs of vegetarians and vegans. They’re made up of 25% protein. The name comes from their “lens” shape. In stores they’re sold without the husk on them and are typically inexpensive. Cananda has the largest production of lentils and they’re a staple food in places like Morocco, Syria, Turkey, and Tunisia. Lentils don’t need to be soaked before being cooked (but should be rinsed) and they’re normally ready in less than 30 minutes. Some people prefer them crunchy while others like them on the softer side.

Incorporating lentils in your diet does have health benefits. In one cup of lentils there are 230 calories, about 40 carbohydrates, and 18 grams of protein. Plus, one cup contains 16 grams of fiber, potassium, magnesium, iron, and folate. There is also niacin, zinc, copper, and vitamin B6. All these qualities make lentils a great plant-based protein option.

There are a few types to pick from when you eat them. There are green lentils, brown (most popular), yellow and red, beluga (black color), and puy (peppery taste). Whichever type, one of the main reasons lentils are good for you is because they are packed with polyphenols. These are phytochemicals that decrease inflammation and are antioxidants. They can ward off cancerous cells and help lower blood sugar levels. They’re a heart healthy food because they can lower blood pressure.

Lentils can be controversial because of their high carbohydrate content and because they contain antinutrients. These impair absorption of other nutrients. Some of these antinutrients are phytic acid which can affect absorption of zinc, iron, and calcium. Trypsin can impair the breakdown of protein. Lectin can affect digestion. Tannins can affect iron absorption. Soaking and cooking lentils is said to reduce the impact of antinutrients, but again, being mindful of how much and how often you consume lentils is a good idea.

Overall, lentils are a good choice especially if you need protein and don’t eat meat. Plant based proteins can be hard to incorporate in your diet and eating whole foods versus protein supplements is the better option.  We need protein for muscle strength and mass, to boost metabolism, to help us feel fuller longer which can help with cravings, and for bone health. We can benefit from eating 15-30% of our calories from protein. Making sure we have enough is key, and lentils can help us meet the necessary amount.

Love is a feeling we get that can be related to emotions that make us excited, nervous, angry, upset, and/or passionate about something. How we give and receive love says a lot about our personality and character. The expression and acceptance of love affects our relationships. Understanding our love language helps us know and feel love as we desire. The five languages of love include acts of service, quality time, affirmation, physical touch, and receiving gifts. We can better speak from the heart if we can communicate our love language.

1. Acts of service – These are things you can do for others and/or others can do for you to feel loved. These could be simple acts of doing the dishes or putting gas in the car. These are the “it’s the little things” that are noticed.
2. Quality time – Some people need undivided attention. You or they want the other person’s focus. Quality is the factor that matters, not necessarily the quantity. This could be putting the cell phone aside and/or making eye contact.
3. Affirmation – Some need to hear spoken words to feel love whether it be encouragement, text messages, praise, quotes, or appreciation. Pointing out something and acknowledgement are key.
4. Physical touch – This could be holding hands, touching the persons arm, a little massage, and/or sex. It can be cuddling and being close.
5. Receiving gifts – Some people appreciate the time and effort and thoughtfulness of gifts whether it be giving them or receiving them. Some people remember every little gift, and it isn’t always about the most expensive item. It’s knowing that the gift giver put their love into the gift.

Two people in a relationship don’t have to have the same love language, nor do we fall in love more with people who do have the same as ourselves. Some of us have never even thought about or identified our love language, but there are some questions we can ask ourselves to do so. To identify your love language, ask yourself these questions regarding how you feel in relationships. Do you feel more loved when your partner…..

1. Run errands for you?
2. Plans a trip for the two of you?
3. Tells you I love you and says sweet things?
4. Holds your hand when you walk places?
5. Surprises you with a gift?

There are some perks to understanding love languages. By learning about other’s, you are being selfless. You are accepting someone else for what suits them best. You aren’t trying to convince someone that you love them when you know how to express it in the meaningful way they seek. You also grow as a person and in how you are a better half of a relationship when you learn about someone else, act accordingly, and go outside your comfort zone to do so. You could be nervous your gift isn’t enough to someone who finds love from receiving gifts. However, you grow, knowing that your gift is more than enough, and you can go buy it and give it without judgement. You can also become more intimate with the other person because you’re connected to them. You really get to know someone more than just surface level.

It’s important not to pressure someone to conform to love language or to try to convert them to the language you prefer. It’s good to recognize that your language and the other persons’ language may change, but the key is to communicate this and not expect the other part to automatically be aware of the change. Not all people are romantic and not all people believe in love being defined.

Healthy relationships thrive on putting into practice the love both parties need. Love almost requires a level of fulfillment, so it’s good to point out what fills your heart. It doesn’t have to be complex, rather, the languages are simple. What gets confusing is when you try to figure someone else out or think the other person should figure you out. Love feels amazing when we receive and give it so that the other person receives and feels it. It’s not to be taken for granted, so tools like putting love languages into play, can be successful acts from the heart that bond two people together.

Nature in the outdoors has many benefits to our minds, bodies, and souls. Gardening has become an increasingly popular activity due to the COVID-19 pandemic. Being kept from gatherings and finding a way to pass time made the concept of gardening a great option for many. Adults participated regularly, but it also became a popular learning activity for children. The process of planning, planting, and tending to a garden takes time, patience, and skill. From start to finish, seeing, smelling, and eating what has been planted, is rewarding and self-fulfilling.

Gardening is a healthy hobby for several reasons. Being outside boosts levels of vitamin D. Like the seeds being planted, we need sunshine to thrive. We need vitamin D to ward off dementia, depression, type 2 diabetes, and obesity. Of course, being weary of skin cancer is an important consideration. Sun protective measures sure be taken when being outside for any extended period of time. When enjoying vitamin D while gardening, mood can boost and anxiety or feelings of being sad/down can lower. The results of a nice garden improve the area. Places that were once neglected Seeing a nice environment can be mood boosting as well. The community has improved as well. Therefore, mental health can improve with gardening.

There can be a social component to gardening. Often groups and schools and families participate in gardening together to share the tasks and spend quality time together. The idea of teamwork is put into play. Positive relationships can develop, and friends can be made sharing a common interest. Expanding one’s social network can be a healthy way to feel belonging and the benefits of interpersonal relationships. Feeling connected to others improves confidence and self-esteem. It can also be empowering knowing that you are doing something good for the environment.

Being in the garden can be calming. Gardening is a way to reduce stress. It can help someone return to a positive state. For older people, it is a good way to keep cognitive function efficient. That act of gardening may not require memory, but the brain is working to get the activity done versus sedentary behavior. For children, they can learn the growing process and learn the importance of eating fresh fruits and vegetables, and even what spices can be used for. They learn that food doesn’t just appear in the store.

Gardening is a simple act that stimulates the mind and body to reap the benefits of nature. In a technology-filled world, getting away from screens and seeing real life and spending time in the real world, is what some people are missing out on more and more lately. Tending to a garden is a commitment of enjoyment and seeing what can become of once tiny seeds you planted in the ground. From flowers to tomatoes to trees, gardening is a great activity for people of all ages.

Blood clots are a natural reaction our body performs to prevent too much blood loss when injury has occurred. They’re a clump of blood that that is almost solid and gel-like. The clots can occur in the lungs, heart, brain, arms, and/or legs. They can form without you even knowing it. Blood clots form in your veins and can dissolve on their own, but when they don’t, this could be a medical emergency. You cannot know if you have a blood clot without medical diagnosis.

Risk is higher for blood clots if you smoke, have cancer, are over age 65, are pregnant, are taking certain birth control pills, sit or lay for long periods of time such as being on bed rest or long flights, and having a family history of having blood clots.

There are symptoms associated with having a blood clot. They depend on the size and location of the clot. A blood clot in the heart is very serious. It is called coronary artery thrombosis. Fatty tissues in the heart’s artery form and this can cut off blood flow which can lead to a heart attack. The heart isn’t getting enough oxygen or the nutrients that are needed. Clots in the heart are less common but if they do occur you might get short of breath, feel chest pain, be sweating, feel nauseous, have a racing heart, feel lightheaded, and/or have pain in your neck, arm, back or even jaw. A blood clot in the brain is also very serious and can cause stroke. Oxygen won’t get to the brain (hypoxia) and brain tissue won’t survive. Symptoms can be slurred speech, paralysis, dizziness, confusion, vision problems, and seizures. These symptoms can come and go and even if they went away, you should get checked because it could have been a mini stroke called a transient ischemic attack.

A blood clot in the lungs is called a pulmonary embolism (PE). Symptoms can be chest pain, heart palpitations, coughing up blood, and feeling short of breath. A blood clot in the abdomen is a form of what is called, deep vein thrombosis (DVT). Symptoms can be bloody stools, pain in the abdomen, bloating, vomiting, and accumulation of fluid called ascites.  A blood clot in the arm or leg is also possible and can cause swelling, have a warm sensation, look reddish, and be painful/tender.

There are different types of clots. A venous clot, called a venous embolism, can build up over time. The most serious type is the DV. Symptoms would be swelling, tenderness, red color, and/or pain to the area. They can be caused by a broken bone, obesity, lack of movement, autoimmune disorders, genetic disorders, and certain medications.  An arterial clot, called an arterial embolism, occurs in an artery. The onset of symptoms will occur immediately and can be the area feeling cold, blisters on the skin in the area, shedding of the skin, paralysis in the area, and no pulse in the area. They’re caused by plaque made of fat and minerals that break off and then block blood flow.

Even though we might not always be aware we have a blood clot, it is important to have our regular physical exams and be proactive if/when warning signs occur. Blood clots are an example that movement is medicine, and we can help our blood flow by doing so. Keep a healthy body weight and eat a healthy diet and from there, the body is at least set up as best as possible to work efficiently. A healthy lifestyle always reaps benefits. We may not know until it’s too late in some cases, but don’t let preventable causes be the reason a blood clot happens.

The dreaded colonoscopy that makes its way into life as we age. The colon is a key player in our digestive tract that helps remove stool and keep our fluids and electrolytes balanced. This examination of the large intestine (colon) and rectum is used to look for changes/alterations in the body that possibly have developed/evolved with age. These changes could be cancer related; therefore, the American Cancer Association (ACS) recommends having a colonoscopy beginning at age 45 and then every 10 years after.

There’s good reason to be proactive and have this screening done. The major reason is to check for colon cancer. Another major reason is to look at the intestines, especially if the person has been experiencing abdominal pain, diarrhea, and/or other digestion issues. If a person has had polyps, a colonoscopy can be useful for monitoring these and checking on changes. Polyps are a clump of cells that develop on the lining of the colon. They’re usually harmless but can turn into cancer.

The preparation for this procedure is what most people don’t look forward to. The preparation takes place the day before the exam and that means not eating sold foods, just having a liquid diet. A doctor will also recommend taking a laxative in large volume either as a pill or more commonly, in liquid form. Depending on what medications you take, you may also have to pause them the day/night before. When a colonoscopy is done, usually the person is put under sedation or anesthesia and/or given pain medication to help with discomfort. When the procedure is done, a colonoscope is put into the rectum and is long enough to reach the colon. The scope has a light, and the doctor can pump water, air, and carbon dioxide into the colon. This inflates the colon so the doctor can see into the area better. The scope also has a tiny video camera at the tip so the doctor can examine further. The doctor can also insert tools on the scope to take tissue for biopsy.

Overall, the exam takes about an hour. You do need a ride home after because of the sedation. Feeling bloated or having gas after is normal. Sometimes the first bowel movement after can have some traces of blood. The doctor will then review the results A negative result means the colonoscopy won’t need to be repeated for another 10 years unless otherwise advised. However, a positive result could mean the doctor found polyps or abnormal tissue. In more detail, if a doctor finds one or two polyps that are less than 0.4 inch (1 centimeter) in diameter, they might recommend a repeat. The doctor might recommend a colonoscopy sooner if more than two polyps are found, a very large polyp larger than 0.4-inch, differing structures/characteristics with the polyps that pose health risks, and most certainly if there are cancerous polyps.

Having a colonoscopy is a proactive approach to health. Being reactive can sometimes be too late. A day or two of discomfort is worth experiencing versus a cancer diagnosis. Ongoing digestive issues are disruptive to daily life. Getting older has its cons, but we can ease the process by being more aware and involved with what are bodies need from us.

Food is a constant factor in life we encounter every singe day, more than once per day. Its purpose is for the nutritional components we need for healthy bodily functions. However, cultural, environmental, and personal influences affect what food we eat. The stereotypical three meals per day, breakfast, lunch, and dinner, are not the same for everyone. Dealing with food is something we all do, but individuals vary in their relationship with food. Diets, portions, locations, availability, and mental state are contributing factors to what gets consumed. Cravings can also be a determining factor for the foods we eat. We have preferences and likes, but cravings surpass simple eating choices. The desire shifts from need to want with strong emotional pull. There is a psychology behind food cravings.

The urge to eat certain foods right away feels like a wave of hunger for that food has taken over. Cravings can pop up anytime, even if the person is full. The most common types of food people crave are those that are salty, sugary, fatty, or maybe a combination of these. Sometimes it can be said that someone is addicted to sugar or addicted to carbs. Foods can feel rewarding and stimulating the reward system of the brain. That feeling of pleasure can lead to the habit of wanting more and more of what are called “hyperpalatable” foods. These types of food release hormones including dopamine, insulin, leptin, ghrelin, and cortisol. The hormones released are related to stress, hunger, and metabolism.

The operation of appetite hormones when we normally eat is that appetite hormones glucagon-like peptide and cholecystokinin from the digestive tract and leptin from fat cells are released. These communicate feelings of fullness with the brain to stop eating. If the person has eaten in several hours, ghrelin is released from the stomach to signal hunger. The problem is that eating hyperpalatable foods too often can lead to interfering with how the brain processes these hormonal signals. Cravings may continue even when the person is full of food. Not getting enough sleep can also cause appetite hormonal imbalances. Women during their menstrual cycles can also imbalance hormones. Some medications can do this too such as antidepressants.

Another craving trigger can be advertisements. The media practically has its own department for snacks. Ads for chips, ice cream, crackers, and soda lure people in. The visual stimulates cravings. People fall victim and want instant gratification. In a world where everything is a touch to order away, it’s easy to access hyperpalatable foods quickly.

Avoiding cravings can be achieved mainly by eating healthily and often. A person’s relationship with food can be controlled by staying away from triggers, not buying hyperpalatable foods, partaking in other dopamine releasing activities that are healthy such as exercise, and of course keeping good mental health status. Hormones remain a complicated subject matter that individuals struggle with in many ways. There is not a one size fits all solution to them which means there isn’t a one size fits all solution to cravings. What remains controllable are our thoughts regarding food, so be self-aware and nourish your body with true self-care.