Our bodies need protein for critical functions and performance of many bodily operations. We can get protein from both animal and plant sources and there has become popular interest regarding which is better. We need protein for cellular processes, including growth and structure, and for immunity related purposes. There is a difference between animal and plant protein, so the nutritional argument can vary for which type we should have if one were to choose one type versus the other.
There are about 20 amino acids the body uses to build protein. Therefore, protein is made of amino acids. Animal proteins are complete proteins because they contain all the 9 essential amino acids. Examples of these would be poultry, seafood, dairy products like milk and cheese, and eggs.
On the other hand, not all plant proteins are complete. There are complete plant proteins which are soybeans, Ezekial bread, quinoa, buckwheat, nutritional yeast, chia seeds, hemp seeds, and pea protein, but most lack one or more of the essential proteins. Examples of incomplete plant proteins include beans, nuts, legumes, wheat, and wild rice. However, if you were to combine incomplete plant sources such as having a peanut butter sandwich, which had peanuts and wheat as the protein sources, together they would make a complete protein. Another example would be having pita bread and hummus together to meet the “complete” status.
There are benefits to having both types of protein. Animal protein can help build lean muscle mass and ward off muscle loss with age. It greatly depends on the type of animal protein consumed. Eating fish can help reduce the risk of heart disease and cognitive decline. Eating red meat has mixed research showing an increase in risk for heart disease and stroke. Plant based protein has been associated with lowering blood pressure and cholesterol and reducing the risk for cancer and stroke. A diet rich in legumes, whole grains, and nuts can help lower the risk for type 2 diabetes. However, eating fried vegetables and refined grains is not a healthy option.
A diet that includes a variety of plant-based proteins and lean meats is a good approach to nutrition. There are pros and cons to both types of protein and sometimes limiting to one or other can lead to nutritional deficiencies. Type and preparation are major factors amongst either type of protein. Fried chicken versus a handful of almonds would be an example of preparation influence. Collard greens drowned in butter versus grilled fish would also have its preparation influence involved. Protein isn’t to be skipped or lacked in our bodies, so whichever type you choose or if its having both, make sure you are aware you are meeting the body’s needs. As a rule, you should have one gram of protein per pound of body weight. Therefore, if someone weighed 120 pounds, they should have around 120 grams of protein. Stay strong with protein and stay strong with healthy dietary choices that have it.
“With a cherry on top” is something so many of us have said when it comes to desserts and beverages for a little added bonus. Cherries are a fruit that many people enjoy the flavor of. Sweet and tart are the two types of cherries and either come in a variety of colors, not just red. They’re actually nutritious, but that of course depends upon how you consume them. From pies to alcohol, cherries are used for many purposes. Here’s how they are healthy for us.
One cup of cherries has about 97 calories in it. We benefit from the fiber, potassium, and vitamin C they contain. We need potassium for nerve and muscle function, and we need vitamin C for good immunity and skin. Fiber is needed for digestion. Cherries also have magnesium, vitamin K, copper, and vitamin B.
A great reason to eat cherries is because of the number of antioxidants and anti-inflammatory compounds they contain. Antioxidants ward off oxidative stress which in turn helps prevent pre-mature aging and chronic disease. They have polyphenols which help fight cellular damage and reduce inflammation. Cherries have polyphenol antioxidants which include flavanols, catechins, and anthocyanins. These all keep the heart healthy.
Many athletes drink tart cherry juice to help with exercise recovery because of the anti-inflammatory property in cherries. This helps with soreness and muscle pain. In turn, some advocate that tart cherries can improve training performance because of better recovery.
The anti-inflammatory properties of cherries also aid with symptoms associated with arthritis and gout. They can reduce uric acid levels in the body. They also break down proteins that lead to arthritic pain.
Cherries can also help you sleep better. They contain melatonin which helps with sleep duration and quality. People with insomnia drink cherry juice to help them get to sleep when needed.
Adding cherries to your diet isn’t hard. They can be used in sauces, on salads, eaten raw, put in baked goods and smoothies, and even added to water (as well as other beverages). We might think of cherries as just a bit of sweet or tart taste, but there’s actually good reason to eat a handful of cherries from time to time.
Going to the hairdresser every 4 to 8 weeks is a beauty routine many adhere to. Between highlights, coloring, straightening and/or perms, your hairstylist knows you won’t stay away for long. Besides the expense, dying and/or perming your hair has its pros and cons in terms of keeping your hair healthy. We have all heard horror stories of damage such as breakage, fall out, or bad cover up processing. For something that makes hair look so good, why do some experts say it is bad for us?
Our hair is made up of proteins in every single strand. Proteins are the protectors of the hair, guarding the inside of the strand. Things to guard against include heat and UV rays. Whenever the chemicals of dyes or perms are applied, the protein protection layer gets lifted. This means the chemicals will reach the inside of each strand. The dye changes the chemicals that make up the hair so the color will change. This chemical process can lead to the loss of your hair’s strength which leads to hair becoming thinner, your hair not being able to withstand heat, and the hair follicles becoming rougher. Repeating this process over time can lead to the accumulation of damage you might see in your hair.
There are chemicals to watch out for and to use sparingly. Bleach is one of the most well-known and popularly used chemicals, but it can damage your hair depending on the pH (acidity) of your hair. Bleach can affect hair’s strength, moisture, and ability to withstand heat. Bleach colors hair because of the oxidation process that involves hydrogen peroxide. P-phenylenediamine (PPD) is another chemical compound common in hair dyes that require an oxidizer like hydrogen peroxide. Henna is a natural hair dye sometimes used, but it can still cause damage by making hair coarser and brittle. Overall, going to lighter hair is what causes more damage versus darkening your hair.
Chemicals can also be applied to hair to perm or straighten it. A perm is a chemical treatment to curl the hair and straightening your hair requires relaxing it with a chemical. A perm practically reprograms the molecular structure of the hair so that it takes on the desired wave or curl. Hydrogen attaches to the hair’s bonds and breaks them so that the new change can take place. The perming process can damage hair especially if you color it too. When done correctly, the risk of damage is less but sometimes the processing can be trial and error figuring out the timing and amount of product needed to achieve the desired style. Some people have had their scalp burned because of this trial and error.
The chemicals used to relax hair can cause fizziness and dryness. This is usually because of the applied heat. Split ends are very common because relaxers wear down the outer, protective layer of hair. Because the hair is weakened, breakage is also common. Considerable thinning of the hair can also take place. Scalp burning can also take place.
Hairstylists are likely to follow safe practices. There are questions you can ask and steps you can take to help keep your hair safe. Using a conditioning treatment or products that have a conditioner in them during the processing is recommended and minimizing heat can help reduce the risks of damage. On your own you can use shampoos and conditioners that have moisture additives. Spacing out the time between hair appointments can help the damage on top of damage happening, giving the hair time to become healthier in between. Styling your own hair using less heat when you can be a good idea as well.
Hair is interrelated to our self-esteem. When it looks attractive to us and is the color or type, we like best on ourselves, our overall confidence improves. Having a bad hair day is bothersome to anyone. Keeping those bad hair days away would be nice. Find a stylist you trust and be proactive in your own hair health. Your head of hair wants to feel good too.
Jaundice occurs when the skin turns a yellowish color, even including the whites of the persons’ eyes and mucus membranes. The yellow pigment is the result of high levels of bilirubin in the body which is a type of bile. The liver produces bile which is a fluid that helps with digestion. Bilirubin’s specific job is to help breakdown red blood cells. Causes of jaundice could be from tumors, gallstones, and/or hepatitis.
During the production of bilirubin, there are factors that can affect this process, thus resulting in jaundice. Causes could be alcohol in the body, the presence of hepatitis A, B, and/or C, medicines, anabolic steroids, metabolic defects, and/or autoimmune disorders. Any of these could impede upon the two phases of bilirubin production which include the reabsorption of large hematoma (when blood collected under the skin). The other phase involves hemolytic anemias which is when blood cells are destroyed before their lifespan is over.
Other than seeing the yellow pigment, signs of jaundice (short-term) include fever, flu-like symptoms, chills, abdominal pain, and/or very dark urine. Visible signs include bruising, palmer erythema (red color on the palms and fingertips), and spider angiomas (collection of blood vessels surfacing the skin). The inflame size and tenderness of the liver can also be a symptom of jaundice. This is because jaundice can occur with liver disease. There could be blockage that is happening while bilirubin is being produced. This could occur from gallstones, pancreatic tumor, and/or gallbladder cancer.
Jaundice itself doesn’t necessarily have to be treated, but the causes and side effects can be. Some people get itchy skin which can be treated with topical creams. Some people vomit and have an upset stomach which can be treated with herbal teas and ginger. Being careful of liver health is important and one would want to stay away from alcohol and treat any form of hepatitis. Adequate hydration is critical. Some foods are more liver friendly than others. Packed, canned, and smoked foods should be avoided. Whole, fresh foods are the best options. There are also herbal remedies. Following a healthy diet and keeping a healthy weight is always pivotal for good health. It isn’t jaundice itself that is the problem; its causation that should be addressed. Our body gives us warning signs we shouldn’t ignore.
Iliotibial band syndrome (IT) is a pain many workout enthusiasts, runners, and cyclists can experience. The area affected is near the outside of the hip and/or the outside of the knee. The IT is a band of strong tissue that runs from the hip to the tibia which is below the knee joint and at the top of the shin bone. The responsibility of the band is to stabilize the knee when you move. However, excessive training, poor biomechanics, tight muscles and little flexibility, and/or repetitive unbalanced exercises, can cause pain to the IT area.
When the IT band is aggravated, the person will feel pain during the same movements, an achy/burning sensation near the hip, and/or knee pain. The pain ca be present only when movement is taking place or even during sedentary periods. Competitive athletes, long-distance runners, basketball, and soccer players, and sometimes people who are new to exercising, can feel any or all these symptoms. There are a few reasons the onset of pain might come. Not stretching pre/post movement, running down hill, not having proper supportive shoes, over-pronation (flattening the feet too much), having tight muscles in the buttocks, thighs, and hips, having knee arthritis so the knees “bow” in, and/or overworking out, can all lead to irritation of the IT band. Sometimes a bursa (fluid filled sac) can form when the bone continues to rub against the band. The R.I.C.E. (rest, ice, compression, elevate) method should be used to address the irritation right away. However, if walking is uncomfortable and the swelling doesn’t subside, seeing a medical professional is advised.
In order to diagnose IT band syndrome, a medical professional can do the Ober or the Noble’s compression test. The Ober test is when the professional will lay the person on their side and move the knee and hip. The Nobel’s test would be the same, but the professional would apply pressure while moving the knee and hip. Going forward, making sure proper shoes are worn, stretching pre/post workout, running on flat, even surfaces, correcting muscle imbalances and form, and adjusting the workout intensity, are all ways to help the pain decrease. Physical therapy can be done to help with proper stretches and strengthening to lessen inflammation and pain. Natural remedies such as turmeric and Epson salt baths can also help with relief. Taking a break from the activities/movements that led to the pain is a good idea. The duration of the break would vary and trying other alternatives could be an option as well.
Movement is medicine and we do need physical activity as part of a healthy lifestyle. At the same time, we must listen when our body speaks to us. Ignoring pain or continuing to add to the inflammation would only lead to more problems over time. We can keep moving, but maybe we must pivot in another direction or in another form. Injuries don’t have to be setbacks if we are proactive and mindful of our self-care.
The meat eaters dream come true. This is a meat only lifestyle and it is one of the new diet trends. Those who have found the standard nutritional advice to not work, have sought a new approach. Those who have done it have attributed their relief from depression, fatigue, and immune conditions to this type of eating. However, there is of course plenty of controversy, especially since most dietitians agree that 40% of calories should come from carbohydrates. The target macronutrients for this type of eating include 40% protein, 60% fat, and 0% carbohydrates. Many people transition from the ketogenic diet (20% protein, 75% fat, 5% carbs) to the carnivore diet.
The truth is that you will lose a lot of weight. Since other foods, specifically carbohydrates, are completely cut out, eating meat only will reduce total calorie intake per day. Protein helps you feel fuller too. However, just because a diet helps you lose weight, doesn’t mean it is entirely healthy.
Many vitamins and nutrients will be missing. Ninety percent of vitamin C comes from fruits and vegetables which are nowhere to be found with this eating. When the body misses out on vitamin C, it becomes at risk for scurvy. Fiber is also absent. Fiber is of course known for digestive help, but it also helps reduce the risk of heart disease and cancer. Gut health is extremely important.
Eating only meat can also raise cholesterol levels and put the kidneys at risk having to break down so much protein. The human body did not evolve to only eat meat. There are a wide variety of diets available, but anything to the extreme puts the body at risk. Our digestive system is set up to be an omnivore, therefore, we are not meant to be just meat eaters. However, advocates claim weight loss and have found benefits to their mental wellbeing as well. Eating only meat can cause constipation since there is little fiber to aid with digestion.
The most uncontroversial diet consists of 30% protein, 30% fat, and 40% carbohydrates. The brain and body do need carbohydrates, but not in excess. The problem with today’s eating world is that items are presented in excess then consumed in excess. Knowing what one portion actually looks like has been far removed from our way of thinking. We are served more and extra and then don’t have the willpower to leave food on the plate. Not only that, but the food that is served is high in sugar and fat, not to mention it has become highly processed. The body needs balance, and eating only meat, weight loss effective or not, isn’t the answer to long term goals for a better body.
The role of the liver is very important for several reasons in the body. The functions the liver is responsible to help and perform include storing iron, producing bile to help with digestion, converting nutrients to energy, making proteins in the body, keeping infections away by removing bacteria and toxins, and creating substances that help blot to clot and heal a wound when needed. Fatty liver disease occurs when extra fat is stored in the liver. Although it is not always problematic or even symptomatic, some cases lead to liver damage. Fortunately, the condition can be reversed.
There are two types which are either alcohol-induced fatty liver disease or non-alcohol related. Alcohol-related occurs in about 5% of fatty liver disease cases. Non-alcohol related fatty liver disease occurs in one in three adults in the US. The exact cause is still unknown. Possible causes could be related to obesity, type 2 diabetes/insulin resistance, certain prescription medications, or having metabolic syndrome with high blood pressure, high cholesterol, and high triglycerides.
Fatty liver disease in about 7% to 30% of people can worsen over time. There’s a 3-part progression to worsening cases of fatty liver disease. First, steatohepatitis occurs, which is when the liver becomes swollen, indicating signs of damage. Second, fibrosis will occur when scarring is happening where the damage has taken place. Finally, cirrhosis of the liver can happen, and this Is where the scar tissue starts replacing the healthy tissue. Cirrhosis is serious because the hard tissue that has replaced the healthy tissue can block the liver from working altogether.
Not everyone will experience symptoms, but blood work could indicate elevated liver enzymes. This red flag can warrant having an ultrasound performed of the liver, having a liver biopsy, or having a special scan called a FibroScan. Some people might experience one or more of the following symptoms: yellow skin or in the pupils of the eyes, swollen abdomen and/or legs, weakness, nausea, loss of appetite, weight loss, and/or being extremely tired.
Naturally, the liver is resilient and can repair itself. Treatment/preventative measures include avoiding alcohol, maintaining a healthy weight, exercising regularly, consuming green tea, taking amla which has vitamin C and antioxidants to fight inflammation, taking turmeric, and consuming apple cider vinegar. Getting a yearly physical with a comprehensive blood panel is also highly recommended. Sometimes we don’t know what’s going on under the surface. We can then make informed decisions about natural approaches that are applicable and prospectively a route for treatment.
The ear canal often times gets buildup of a yellow substance we call earwax. The glands in the ear canal produce this substance for no exact known reason other than to trap particles and dust before they might reach the eardrum. Without realizing it, most of the time ear wax dries up and become a crust that drops out of the ear along with the debris. However, we know that when we take a Q-tip and wipe the inside of the ear, the aftermath isn’t always clean and nice. We all have ear wax, and we all have different amounts of it. Just like hair color or how tall you are, ear wax amount is determined by genetics. We don’t normally discuss ear wax quantity with others, so most of us don’t know the difference between having a lot versus having a little in comparison. We just know that sometimes we have more than other times.
When earwax is heavily built up, there can be a few signs letting you know this. You can feel you ears are plugged, you might feel dizzy, hearing might be difficult, the ears might be ringing, and the ears might be feeling a little painful. Having blockage or impaction can happen, but most of the time it’s from people using cotton swabs, bobby pins, or rolling napkins and trying to clean out their ears. On another note, people who use hearing aids and/or ear plugs usually do have more earwax buildup than others.
Earwax treatment and safe self-care approached do exist. At home remedies include using drops of baby oil, hydrogen peroxide, mineral oil, apple cider vinegar with rubbing alcohol, coconut oil, tea tree oil, almond oil, baking soda and water, and/or glycerin. There are over the counter kits that act like an irrigation system to flush the ears. The ear candling method is not recommended. This is when a hollow cone made of paraffin and beeswax is used that’s part of a cloth. One end is placed in the ear and the other is lighted with a flame. When the flame burns, a vacuum is created that hallows out the wax. When you have your regular yearly physical with your doctor, ask if earwax cleaning can be done. Most times the doctor has no problem doing this for you. Since you cannot see into your ear canal, you really don’t know how much is in there so it can’t hurt to ask. Your doctor does examine the canal as part of the physical, but never hurts to get cleaned up since you are there anyways. Wax on, wax off, and get that earwax out of there. Just another way to take care of the little things that are part of your health before the big things could potentially happen. Listen to your body, which means there can’t be wax impeding on the sound of your body’s messages.
Acai berries have become popular with the spread of acai bowls and smoothies available. This dark purple berry comes from Brazil and is considered a “superfruit”. Technically, they’re not a berry because they have a pit like an apricot, so they are from the drupe family. Most times, acai berries are mashed into a purple looking paste and consumed this way. They have a very short shelf life, so we typically can buy them frozen, in pressured juice form, or as a powder.
The nutritional makeup of acai berries is unique compared to other fruits. In 100 grams, there are 70 calories, 4 carbohydrates, 2 grams of sugar, 2 grams of fiber. However, acai berries are a little bit higher in fat compared to other fruits, having 5 grams of fat in 100 grams. They are a good source of antioxidants because they contain anthocyanins. Their deep purple color comes from this, and anthocyanins can be found in other black and purple foods like black beans and blueberries. Anthocyanins have also been found to improve good cholesterol (HDL). Antioxidants are important to repair cellular damage caused by free radicals. Acai berries knock out the park with antioxidants. To measure antioxidant amount in foods, the Oxygen Radical Absorbance Capacity (ORAC) score is used. Acai berries have a very high score of 15,405 compared to other fruits such as blueberries which have a score of 4,669. That’s almost three times higher.
The brain also benefits from eating acai berries because of their high antioxidant levels. Since antioxidants help fight the inflammation and oxidation of brain cells, memory and learning can be positively impacted. Acai helps with the “housekeeping” of the brain called autophagy. This is the process of cleaning out cells that are toxic and not working. As a result, new healthy cells can form.
Besides being a bit higher in fat, the effects of acai sound very promising. However, it’s important to read labels and watch for added sugars when eating acai. The bowls and smoothies can be loaded with other high sugar and carbohydrate containing foods, leaving a false perception of eating “healthy”. We can mislead but the terms “all-natural” and “organic” because they don’t equate to sugar free, fat free, and calorie free. Acai can be one of those healthy foods that are good for you, but not a daily fruit to consume in high amounts.
Bone broth has been given extra attention by health minded people. Bones and connective tissues of animals are simmered with water to make this broth, which doesn’t necessarily sound appealing to drink. The most common animals the broth is made form include chicken, beef, pork, lamb, bison, fish, turkey, and venison. There isn’t an exact recipe or correct way to make bone both, but usually a large pot of water, vinegar, and the animal parts are simmered to taste. Vinegar is the key ingredient because it pulls all the nutrients out of the bones. Salt, pepper, garlic, parsley, and thyme are commonly used ingredients as well.
Why would anyone want to drink the broth of animal parts? Animal bones are filled with vitamins and minerals our body greatly benefits from. These include calcium and magnesium which strengthen our own bones. Animal bones also have zinc, iron, vitamin A and B, as well as collagen. Simmering the bone parts releases all these nutrients so that we can drink and absorb the benefits.
Another purpose of bone both is its ability to improve the digestive system. It can help reduce inflammation in the digestive track. The collagen in bone broth turns into gelatin which has an amino acid called glutamic acid. Once in the body it converts to glutamine which helps the functioning of the intestinal wall. This fights against leaky gut and other gastrointestinal diseases. Collagen also aids with joint health. The other amino acids in bone broth (glycine and arginine) help fight inflammation. Glycine has also been shown to help with sleep. Deeper sleep, less waking up, and falling asleep faster have all been found by those who drink bone broth near dinner/bedtime.
Bone broth is packed with benefits and has very little calories. It can help with weight management because it is high in protein and low in calories. It can be homemade, or store bought. Bone broth dates to pre-historic times when hunter-gatherers used the left-over body parts of the animals they killed for food. Today, the benefits remain and what might seem like the part of the animal you would normally throw away, you could save (or freeze) to make use of for a healthy drink.