Orange juice is a breakfast favorite and comes in different varieties. This liquid extract can come from blood oranges, Valencia oranges, navel oranges, tangerine, or clementines. Some types include more pulp than others. Drinking orange juice can be just a beneficial as eating an entire orange, provided it is not loaded with preservatives, sugar, and additives.
The trouble is that just one cup of this juice contains quite a bit of sugar and carbohydrates, which might be why it can jump start a person’s day. One cup of orange juice contains about 26 grams of carbohydrates and 22 grams of sugar. Quite a bit for a small amount and not everyone is sticking to one cup per serving. The flip side is that this juice is loaded with vitamin C, up to 120%. Some might argue that the health benefits of this beverage are worth a little added sugar. Orange juice can reduce signs of aging, boost immunity, detoxify the body, boost metabolism, boost cellular repair, improve circulation, improve blood pressure, lower cholesterol, and reduce inflammation. The key is how the juice is prepared.
Besides being packed with vitamin C, orange juice contains thiamin, vitamin A, fiber, folate, potassium, copper, magnesium, protein, thiamine, flavonoids. Vitamin C is a primary antioxidant in the body that destroys free radicals before they can do damage to the body. Vitamin A is another type of antioxidant that helps to detoxify the body. It increases the function of the kidneys and is also beneficial to eye health.
It is important to avoid frozen orange juice, canned orange juice, or concentrated orange juice, because they are all loaded with preservatives. The content of these juices is far different from the fresh squeezed type. Too much of any good thing can be harmful. Orange juice is high on the glycemic index which means drinking quite a bit at once can really raise blood sugar levels. This can cause complications for diabetics and pre-diabetics. The best way to reap the benefit of oranges is to eat a whole orange. Manufacturers often add chemicals to their juices in order to replenishes the loss of nutritive values from mass production.
The connotation of juice is healthy. It is assumed to be the same as eating the actual fruit. However, in today’s world of mass production and longer shelf life, we are ingesting and digesting more chemicals than ever. If what we ate was fresh, it should be consumed right away. Yet in a world of expiration dates and false advertising, we look for the best value for the largest amount, that will last the longest. Orange juice was never meant to be purchased under these considerations.
When we think of American food, the classic hamburger comes to mind. Certain chains have made this meat patty and bun extremely popular, especially with all the different versions that now exist. The patty can be fried, grilled, or flame boiled, and some of the traditional toppings include lettuce, tomato, onion, ketchup, mustard, cheese, pickles, mayonnaise, or different special sauces.
The first hamburger was sold by Louis Lassen in 1895. This information is according to the government of Connecticut who said that hamburgers originated from the Louis Lunch restaurant. This sandwich was actually nameless until a traveler from Hamburg, Germany, named it after where he lived. It wasn’t until about 1921 when White Castle in Kansas became the first chain to carry the product. About 19 years later, McDonalds soon followed suit. This chain was known for adding variety to the sandwich. Because McDonalds offered fast service, the hamburger soon became a hit. Today, Burger King follows McDonalds as the second largest hamburger chain.
A traditional single patty hamburger has about 230 calories, 9.5 grams of fat, 25 carbohydrates, and 13 grams of protein.
Americans consume approximately 50 billion burgers per year.
About 75% of all American restaurants are burger joints.
71% of beef consumed in American is in the form of a hamburger.
There are over 50,000 burger joints across the United States.
Of all sandwiches sold, burgers account for 60%.
McDonalds purchases over 1 billion pounds of hamburger meat per year.
Besides the major chains the list of burger joints that sell the most burgers are as follows: In-N-Out, Culver’s, Fuddruckers, Steak n Shake, Smashburger, Five Guys, Whataburger, Rally’s, Carl’s Jr., and Wendy’s.
A burger can be very basic or very unique these days. The portion distortion of a single patty has also become part of the more the merrier for the belly. Not to mention the French fries or onion rings that come on the side. A burger can pretty much satisfy anyone’s taste-buds and there are now vegetarian and non-red meat options. Those following dietary restrictions might ditch the bun and opt for a lettuce wrap. There are gigantic not able to fit in your mouth burgers, and then there are mini sliders. Depending on your preference, a burger can be detrimental to the waistline or a good addition of iron and nutrients. Going back to the basic hamburger Louis Lassen made might be a lost art, but there’s always room for simplicity in one’s life. At summer barbeques and parties, burgers are always an option on the menu. A hamburger is taste of American tradition well sought after.
Whey is one of the most popular protein products on the market. It is derived from the watery portion of milk, the same part that separates curds when making cheese. This product can help improve a person’s nutrient intake, may be linked to weight loss, and has also been used to assist athletic performance. It contains lactose, minerals, protein, vitamins, and fat. However, user be ware if you have a milk allergy. In fact, ricotta cheese contains the highest amount of whey. Whey can be concentrated or isolated and then used to make other products. It is commonly found in crackers, baked goods, and protein products like bars and shakes.
Whey protein is considered a complete protein, meaning is contains all the essential amino acids. It is also easily digestible for those who don’t have a milk allergy, so the body quickly absorbs the benefits. The most common form used and bought is concentrate. However, it also comes in isolate and hydrolysate. Whey contains branched chain amino acids, particularly leucine. This is worth noting since leucine can help prevent age related muscle loss and increase strength. Whey contains lactokinins, which are ACE-inhibitors. These enzymes help reduce blood pressure. Whey can increase insulin levels, which helps moderate blood sugar. This is great news for diabetics. For example, taking a whey product supplement before a high carbohydrate meal has been shown to moderate blood sugar. Type 2 diabetics should take note of this.
Adding to the list of benefits, whey contains C-reactive protein (CRP), which helps reduce inflammation in the body. It also contains cysteine which is an amino acid needed for glutathione production in the body. Glutathione is a powerful antioxidant. Antioxidants help lower the risk for chronic diseases. For persons with irritable bowel syndrome, whey can help reduce inflammation in the digestive tract. Whey is also satiating, meaning a person feels fuller longer. Protein is one of the most filling macronutrients. As a result, a person might use whey to help lower their weight.
Different packages have different size doses of whey. A typically serving of a protein shake power form contains 20-25 grams of protein. Taking more whey than this is not beneficial to the body, because we can only absorb so much protein at one time. This powder can be simply added to water, or it can be a great addition to a smoothie, yogurt, or baked good.
Whey is a convenient addition to one’s diet with so many benefits. It is readily available and not overly priced. Especially when on the go, whey is a great option. The body appreciates proper fueling, and whey is a great source of ammunition.
Milk has been a staple of the American diet for every generation. Children are told their bones will grow strong when they have a glass of milk. It is our first meal from our mother, but then becomes replaced by another form. For many years, the only type that existed was cow’s milk. Today, almond milk has become an alternative causing a debate questioning which is the better choice.
In the battle of cow’s vs almond milk, the winner might be a matter of personal preference. Here’s how they stack up:
COW MILK:
One percent low fat milk contains about 110 calories, 2% contains 130 calories, and whole milk has about 150 calories per cup. 90% of the world’s milk comes from dairy farms. There has been questioning about the cleanliness and humanity of this process. Some even argue that cow’s milk is not actually meant for human consumption. Milk is made up of lactose, which is the most common food allergy in the world. Despite all this, cow’s milk does have quite a bit of nutritional value. In just one cup of milk, there contains 305 milligrams of calcium. This is needed for bone health, our teeth, and blood health. Cow’s milk also has choline which is a nutrient that helps with memory, sleep, and muscle development. It also contains potassium and Vitamin D. The major downfall is that this milk is high in saturated fat. This is an important consideration for person’s with diabetes or heart disease.
ALMOND MILK:
Almond milk generally contains fewer calories. Unsweetened almond milk has a mere 30 calories per one cup. The process of making almond milk is similar to brewing coffee. However, the final product does not contain the same amount of nutrients as whole raw almonds. Some of the calcium, fiber, and protein is lost in this process. Therefore, many almond milk products are fortified with nutrients to help make it look comparable to cow’s milk. Almond milk is naturally lactose free which can help those with digestive issues. It is also environmentally sustainable due to the major cultivation of almonds. Almond milk contains healthy Omega 3 fatty acids. This can help lower bad cholesterol levels.
When it comes down to the final winner, the decision is primarily based on a person’s dietary needs. For someone who is trying to lower their cholesterol and keep their blood sugar down, almond milk would be the winner. For someone who is active and still growing and developing, cow’s milk might be the winner. Again, this would all depend if a person is lactose intolerant. The world of milk has changed with many different varieties now available. A bowl of cereal just isn’t a bowl of cereal without milk, no matter what kind.
A new game changer has been the spark in attention for chocolate milk. Both traditional milk and almond milk can come in this tasty flavor too. At the outset, one might question chocolate anything being beneficial to our health, and this beverage is normally a mixture of the milk type with cocoa and other sweeteners (sometimes even high-fructose corn syrup). A little higher in sugar and carbs then most might desire, but the benefits might override these factors. 1 cup has about 200 calories and 30 carbohydrates as well as 28% of the recommended daily intake (RDI) for calcium, 25% RDI for vitamin D, 24% for riboflavin, and 25% for phosphorus. All of these are great for bone health.
Avid exercisers and athletes have become fond of drinking chocolate milk because of its contribution to muscle recovery post-workouts. Here is where the carbs and sugar can actually be beneficially, and it is also important to remember that milk is considered a protein with all the essential amino acids. Studies have not proven the effects of chocolate milk are any better than any other type of recovery sports drink.
Including milk of any form in your diet can be great for you bones and hormones, but that is not the case for everyone. Some people have an intolerance to milk that can cause abdominal pain and bowel problems. A person that is lactose intolerant has a condition in which their small intestine doesn’t produce enough of the enzyme lactase. Lactase is needed to break down and digest dairy, so if you aren’t able to do so then discomfort can result. For some people irritable bowel syndrome (IBS) can be triggered by dairy products. This can result in stomach cramping and chronic diarrhea. In this case, milk should certainly be avoided. Some people are also simply allergic to milk. Their body treats it like a foreign substance. Children usually outgrow milk allergies by the age of three. Symptoms include itchy skin and hives after drinking. There are supplements that can help a person break down and digest dairy if they desire to have it. This way they don’t have to completely eliminate them.
As adults, we don’t always drink milk like we used to as kids. Maybe a little with cereal, oats, or coffee here and there, but overall, we don’t have it with dinner anymore. Milk is a tricky portion distortion problem for some people. Have you ever added more milk because you have a little cereal left? Have you ever thought cookies and milk sounded good and then you keep eating the cookies, so you keep drinking the milk with them? Sticking to drinking just once cup is out of the question many times. For kids, milk is certainly the better option versus soda or sugary fruit juice. Families buy gallons for their kids. There’s a type for everyone’s taste buds depending on what type you buy. Skim or 2% are the most popular options, but then again, some people even like buttermilk. Milk is great for our bodies, and well, chocolate milk makes it case, but not too convincingly. Let’s face it any excuse to add some chocolate to anything can be attractive. Our society keeps the cows busy, but certainly not by those who are lactose intolerant.
Somedays you just feel a little nap could serve you well. A long night, less than usual sleep, a hard day, or just needing a little down time…..whatever the reason is, a nap typically feels restorative and rejuvenating to face the remainder of the day. Some people can take naps very easily, allowing themselves to shut their eyes and distractions out for a short period of time. Others struggle to just stop the day momentarily and pause their mind and body to allow themselves to take a nap. Sometimes you can be so exhausted that the nap just happens and you dozed off unintentionally.
There are actually different types of naps we take because they can serve a different purpose for you.
1. Recovery nap: This is a nap which functions to make up for sleep loss.
2. Appetitive nap: You might just enjoy taking a nap and it can serve a pleasurable purpose for you.
3. Prophylactic nap: This type of nap is common among nurses or people who work night shifts, as they prepare for the lack of sleep or different sleep period that will take place as a result.
4. Essential nap: The common cold often requires the body to use a little extra rest to recover. The immune system needs the nap to keep fighting for you.
5. Fulfillment nap: These types of naps are those that children take because their bodies actually require more sleep for growth and development.
The duration of a nap can very because your body might nap until it is ready, or you might only have an allotted period of time to nap. Typically, a nap can last anywhere from 10 to 20 minutes, which have also coined the term “power naps”. Children are the most common longer nap takers because their body will have them sleep as long as it needs to.
Napping has many benefits with the most obvious being making you feel less tired and sleepy. Feeling more awake in turn helps you to be more alert and better perform tasks. Memory can also be heightened. Operating on a drowsy mind is not safe or even enjoyable. This is especially true when driving.
However, napping can have negative side effects such as making it harder for you to go to sleep when it is your regular bedtime. Napping later in the day can especially cause this. You have to really let your mind relax and not worry about what is going on during the day and sometimes setting an alarm can help you fall asleep because you know you won’t oversleep or miss out on what lies ahead.
It’s hard to believe as adults that we might have hated taking naps when we were younger. Now, we would love to have the ability to do so to break apart our day. Naps are nice and don’t always get to happen, and sometimes we are so caught up in the fast-paced lives we live that it takes removing ourselves from our environment (going on vacation) to actually allow a solid nap to take place. We need our sleep and naps communicate this to our bodies and minds.
Avocado is the main ingredient found in guacamole, a topper for salads, on a sandwich or wrap, and even in smoothies. The Hass is the most common variety in the U.S. Each serving is packed with 20 vitamins and minerals, potassium, folate, and lutein. Potassium helps control blood pressure, folate is needed for cellular repair, and lutein is good for the eyes. These green fruits also contain vitamins B, C, and E. Vitamin B helps fight off infection, while vitamins C and E have been found to help fight cancer. They’re low in sugar and high in fiber. Sounds too good to be true, and the catch is that avocados are high in fat. However, this is the good type of fat called “monosaturated” which helps lower bad cholesterol. The problem is that one serving of avocado is 1/3 of a medium pick. This small amount has 50 calories with 4.5 grams of fat. Doesn’t sound like much but the reality is that this is a mere one or two dips in the guacamole bowl. Moderation is not avocado’s strong suit.
Too much of anything of course catches up with the body. The plus side is that avocados have so many positive benefits. Avocados contain vitamins A, K, C, E, B, iron, potassium, zinc, calcium, manganese, phosphorus, copper, and folate. This fruit may help reduce inflammation in the body. Avocados may help the body absorb nutrients from other foods. They have been linked to cancer prevention because they contain phytochemicals that prevent the growth of precancerous and cancerous cells. Avocados are also high in fiber which helps with digestion. One serving contains 2 grams of fiber, which means they also help the body feel fuller.
Yes, avocados are healthy. However, that doesn’t give the green light to have as much as desired. Extra pounds will accumulate if eaten in excess. Avocados are a great alternative to other condiments and sauces. The key to recognize is that 77% of the calories in avocados are composed of fat. This is the very healthy type of fat, the same found in olive oil. Avocados fit nicely into a healthy diet but sticking to reasonable portions is the key. It’s too easy to eat too much without noticing. The whole avocado is just too much…. sadly. Avocados can be part of an effective weight loss approach, but when eaten in the proper amount. That means some chips will have to spare the dip.
Eventually, all of us will get gray hair. More friendly terms are silver, salt and pepper, or charcoal. We associate graying with aging or a phenomenon that occurs only in the elderly. That is not the case for all people, in fact some can gray at early as in their 20s. The reason that hair goes gray is because the color-producing cells stop making pigment. The color becomes naturally bleached and hydrogen peroxide actually builds up in the hair. The pigment in our hair is called melanin which is released by melanocytes. As we age, our hair follicles and hair shaft wear down. The melanocytes don’t work as efficiently. Almost half of all people have some amount of gray hair by age 50. However, Caucasians start to go gray in their mid-30s, African-Americans in their late 40s, and Asians in their late 30s. If a Caucasian person goes gray before age 20 and an Asian or African American before age 30, then they are considered to have premature gray hair.
This is not classified as a medical problem, rather more of a vanity concern. There is not scientific proof that stress causes gray hair. Although we have watched each of our president’s hair turn grey while in office, this wasn’t the result of their chronic stress. Genes play a major role. Problems with the thyroid or low vitamin B-12 levels can cause graying. Inadequate levels of vitamin C, D, and E can also cause graying. Sun damage and smoking have been linked to graying.
There are of course ways to cover the gray or rather, to just embrace it. Stars such as Steve Martin and Anderson Cooper wear their gray with pride. Unfortunately, you can’t really escape graying. Antioxidant rich foods can slow the process of aging. Great foods to consider are vitamin B-12 (eggs, fish, poultry, milk), vitamin A (eggs, carrots, dark leafy greens), vitamin C (citrus, berries, sweet potatoes), vitamin E (nuts, seeds, green vegetables), iron (leafy green and red meat), and antioxidants (berries, onion, garlic, and legumes). Hormonal problems should be treated. Stopping smoking will reduce the rate at which gray hair produces. You may just have the DNA for graying. You might just have the same gene that causes the lighter hair in Europeans (IRF4).
Gray can be sophisticated so don’t always say you are getting old. Graying means you have experienced life. Just like your age, your number of grays is only part of your timeline. You are as young as feel. Most importantly, take care of your health and your body will take care of you. Just be glad you still have hair gray or not.
Whiplash is caused by a forward or backwards jerking of the head. The most common cause is from being in a car accident. Symptoms don’t always immediately present themselves but tend to surface at least within 24 hours of the trauma. Soft tissue becomes damaged from the jerking motion to areas such as discs and other muscles and ligaments. The injury may not be detectable on a standard X-ray, but a doctor can perform CT scan or MRI (magnetic imaging imaging) to diagnose whiplash.
Some of the most common symptoms include the following:
- Headaches
- Stiff neck
- Dizziness
- Low back pain
- Numbness in the arm of hand that can be painful
- Fatigue
- Sleep disturbance
- Irritability
Patients are all affected differently, therefore, there is no one single treatment that works for everyone. Treatment has become more progressive. In the past, immobilization was the number one recommendation which involved making sure the cervical collar did not move. Now, doctors are recommending limited range of motion to the injured areas. Pain medication can be prescribed or ibuprofen (Advil, Motrin) or naproxen (Aleve) can be used to help. Heat and ice are readily recommended. Physical therapy and messages can be used as well. Ultrasound and injections can be done.
The pain and resulting stiffness from whiplash can remain chronic. For most patients, symptoms remain for at least 6 months. This can result in time lost at work, multiple appointments like physical therapy to attend, and inability to perform activities once enjoyed.
Whiplash doesn’t just result from car accidents. A person can fall from a bike or horse. It can also occur from being hit from the side not just forwards or backwards. Just because an injury isn’t visible doesn’t mean that it doesn’t exist, and it doesn’t always surface right away. It also is most prevalent in woman than in male. This trauma is classified using a grading scale:
Grade 0: No physical signs of injury or patient complaints.
– Grade 1: No physical signs, but neck pain.
– Grade 2: Patient experiencing neck pain & signs of a musculoskeletal injury.
– Grade 3: Patient experiencing neck pain & signs of neurological impairment.
Whiplash is the body communicating that trauma has occurred and attention is needed. Being slowed down can be frustrating, especially if the accident was not your fault. Treat the symptoms, don’t ignore the pain, and be sure to wear your seatbelt, a helmet, or whatever type of protective gear can be worn that could potentially save your life and whiplash.
The musical fruit. Beans are a very healthy type of food that is affordable and versatile. Different types are enjoyed by different cultures. Beans are classified as legumes and grow in pods that have beans inside. These pods come from flowers. Some of the most popular types of beans include black beans, garbanzo beans, pinto beans, red beans, black-eyed peas, soybeans, and kidney beans. There are a number of reasons why beans can be part of a healthy diet.
- Protein: Beans are high in amino acids. Soybeans are actually a complete source of protein, meaning they contain all 9 amino acids. Beans are a great source of protein for vegetarians and vegans.
- Antioxidants: Beans contain antioxidants which are the free radicals that help with processes in the body, help with physical aging, and can help reduce the risk of cancer and inflammation.
- Nutrients: Beans are full of folate which is very helpful for the fetus during pregnancy. Folate is important for everyone to have and not having enough of it can lead to fatigue, loss of appetite, weakness, heart palpitations, and irritability. Beans have fiber, zinc, magnesium, and iron.
- Heart health: Eating beans can help reduce the risk for stroke, heart attack, and other cardiovascular problems.
- Beans can help lower cholesterol.
- Diabetes and glucose metabolism: Beans can help stabilize blood glucose levels. This can help prevent diabetes. Because beans are high in fiber which means they can help lower blood glucose.
- Appetite control: Because beans are high in fiber, which means a person can feel fuller longer and avoid overeating.
- Liver health: Beans can preserve liver health and reduce the risk of fatty liver.
There are a couple down sides to eating beans. Eating too many, much like having too much of any food, can lead to gastrointestinal problems. These might include gas, diarrhea, blocked intestines. Beans also contain a lot of carbohydrates and depending on a person’s body type and metabolism, this may not be conducive to their waistline. For example, one cup of black beans has about 660 calories and 121 grams of carbohydrates. That might take almost an hour of running to burn off. When compared to a piece of chicken, the pros and cons speak for themselves when looking for a protein source. Moderation is always the principle. It can be hard not to get carried away when someone has a great recipe with beans. They can top a salad, fill a burrito, be in a soup, or just stand alone. About ¼ cup is one serving, meaning a little has to go a long way.
Shingles is a painful virus. The pre-requisite is having had chicken pocks first, even if it was decades before. This is because they come from the same virus called varicella roster. Chickenpox causes itchy blisters that can spread on the body, typically in the chest and back areas. On the other hand, shingles is a rash that causes a shooting, painful, sensation. The rash usually stick to one location or side of the body. When the virus first enters the body as chickenpox, after running its course, it retreats to nerve tissues located near the spinal cord and brain just makes its home there. Then for almost no reason doctors can understand, the virus wakes itself up again. That is when shingles occurs which is also called herpes zoster. Doctors do know that a weakened immune system is of course more vulnerable to virus waking itself up.
Others heightened risks for shingles include trauma, stress, have cancer, HIV, or take medications that lower the immune system over time (such as steroids). The mystery is that these possible causes are not always true for everyone.
Going to see a doctor is pertinent especially if the person feels a tingling feeling under their skin, an upset stomach, fever, chills, and/or headache coupled with raised dots on the body. The area of the skin will feel like a stabbing pain and eventually the redness turns into blisters. Within 7 to 10 days the blisters do dry out and pain lessens. Shingles cannot be entirely cured, but the painful symptoms and longevity of the blisters can be reduced.
Shingles is contagious to those who have never had chickenpox or the vaccine for it. A person is contagious until the blisters have dried out and crusted over. Pregnant women, infants, and those with weak immune systems are susceptible.
Currently there are 2 vaccines available for shingles. These include Shingrix and Zostavax. Shingrix is actually considered 90% effective, so it is the preferred option. The CDC does recommend people over the age of 50 get this vaccination, even if they have had shingles before.
Shooting pain should be kept away. Anyone who has had the Chickenpox should be aware of possible triggers and any symptoms associated with shingles. As we always intend to, keeping stress at bay is important. Be aware of germs and germ filled environments. Your body and immune system appreciate self-care. Don’t let the virus in and vaccination becomes very important.