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Kids today are less active than their parents were at their age. The decline in physical activity is a result of a multitude of factors. The consequence is that these kids become at higher risk for health problems both when they’re young and when they grow up. Research shows that children’s aerobic fitness has declined by 5% since 1975. As an example, this equates to children running a mile almost 90 seconds slower than in the past. The consequence of being less aerobically fit is the increased risk of heart attack and stroke. What is causing children to be less fit now-a-days?

Overall, children weigh more now. Less physical activity is a major correlation to this. Only 1/3 of children are getting the recommended amount of physical activity per day which is about one hour. In the 1970’s physical activity was integrated into daily life. More kids walked, biked, or took a skateboard to school compared to today. With the increase in household technology, parents are having to tell, even force, their kids to get off the couch and get some movement. The iPad, games, and streaming dominate whatever time outside of school kids have. While at school, kids are sitting too. The curriculum standards for physical activity have decreased in schools, allocating budgets to other courses. Physical activity has become an extracurricular course versus the once required class each year. Without being introduced to sprots and other activities that were part of P.E., kids might not even be aware of their existence. They miss the chance to explore what they might like and want to participate more in. The option to get involved or join a team won’t happen if never knowing about them.

Prior to the COVID-19 pandemic, physical activity levels were already low. The pandemic made it much worse. With this trend, the World Health Organization estimates that by 2030, the physical activity of kids will have dropped by another 15%. During the lockdown, daily activity was reduced by 17 minutes on average for children and the overall step count went down by 27%.  This is perpetuated by the fact that compared to 20 years ago, kids are spending two to three more hours per day on screens.

There is an app for everything now and a ride everywhere now. Kids don’t know a time when these options were not there, and movement was a must. When parents say they used to walk to school in the snow, well now school can just be online, and the walk is ten steps to the other room in the house to log on. The obesity epidemic among children is at an all-time high at nearly 20%. This will only increase with the trajectory of AI on its way doing practically all one can imagine they need done in life. The children of today are the athletes of the future, so one can only wonder what professional sports will come to and what the new “normal” ranges of weight will be for children and adults.

Managing blood sugar is critical for health, especially for people with diabetes. The glycemic index is a tool that brings awareness to what foods can increase blood sugar levels. The lower the food is on the GI (glycemic index), the less it will affect blood sugar levels. The GI index shows 3 categories:

1. Low – 55 or less
2. Medium – 56-69
3. High – 70 above

In a general sense, most processed foods are rated high on the GI. They contain sugar and carbohydrates. Foods that are higher in protein, fiber, and fat are rated low. Meats, nuts, spices, and herbs are not rated by the GI.

Here is a list of popular foods:

Vegetables

• Carrots (boiled): 39
• Pumpkin (boiled): 74
• Potatoes (boiled): 78
• Plantains (boiled): 66
• Sweet potatoes (boiled): 63

Fruits

• Apples: 36
• Dates: 42
• Oranges: 43
• Banana: 51
• Mango: 51
• Strawberries: 41
• Blueberries: 53
• Pineapple: 59
• Watermelon: 76

Legumes

• Chickpeas: 28
• Lentils: 32
• Soybeans: 16
• Kidney beans: 24

Grains

• Barley: 28
• Quinoa: 53
• White rice: 73
• Whole wheat bread: 74
• White bread: 75
• Rolled oats: 55
• Couscous: 65
• Popcorn: 65
• Brown rice: 68

Sweeteners

• Table sugar: 65
• Fructose: 15
• Maple syrup: 54
• Honey: 61
• Coconut sugar: 54

Dairy products and dairy alternatives

• Ice cream: 51
• Rice milk: 86
• Soymilk: 34
• Skim milk: 37
• Whole milk: 39

Another factor to consider with the GI index is how food is prepared.  For example, frying foods increases the fat content which can lower the GI score. Baking can break down starches which can then raise the GI. Boiling can retain the starch and lower the GI. The riper fruits are, typically the higher GI is. The longer some foods like rice and pasta are cooked, the higher on the GI they can be because the starch becomes more digestible.

Food is fuel and nutrition is key for our bodies to perform efficiently for us. We get to choose what we put into our bodies, so the decision can include the glycemic index (especially if diabetic). Sometimes we only pay attention to what tastes good or what is easy to make or get. The health consequences will present themselves if these patterns of choice continue. Eating is a constant in our lives. The more educated and informed we can be, the better we can decide what goes in and what stays out.

Scarring of the liver is called cirrhosis and it can be caused by a few conditions. Whenever the liver is injured, it tries to repair itself. This could be from alcohol or an infection and to heal itself, the liver forms scar tissue. When conditions get worse and worse, the liver makes more and more scar tissue. All this scarring makes it difficult for the liver to perform its job. The damage can’t be reversed, but it can be prevented from the onset.  

Causes of liver cirrhosis can be viral hepatitis (B, C, and D), hemochromatosis (buildup of iron in the body), long-term alcohol abuse, autoimmune hepatitis, or non-alcoholic fatty liver disease. Other causes can be from certain medications, Alagille (genetic digestive disorder), cystic fibrosis, Wilson’s disease (cooper accumulates in the liver), or certain infections (syphilis or brucellosis). Higher risk factors include drinking too much alcohol ongoing, having a type of viral hepatitis, and/or obesity due to the possibility of having fatty liver disease and nonalcoholic steatohepatitis.

Unfortunately, symptoms don’t necessarily appear until the damage is severe. Possible side effects can consist of itchy skin, weight loss, nausea, jaundice (yellowing of the eyes and skin), spiderlike veins appearing on the skin, swelling in the feet and ankles, confusion, absence/loss of periods for women, and for men it can be loss of sex drive.

Depending on the severity, life expectancy with liver cirrhosis is anywhere between 2 to 12 years. This is because the liver is the second largest organ in the body, so it is vital for our health. There are two stages which are compensated cirrhosis and decompensated cirrhosis. With compensated cirrhosis, the person might not show symptoms for years. They may live 9 to 12 years with this condition. Decompensated cirrhosis is more serious because of the complications and symptoms. Life expectancy might be 2 years. Scoring for liver cirrhosis is done by the Child-Turcotte -Pugh (CTP) scale. It is based on symptoms and then divided into classes: Class A (5-6 points), Class B (7 to 9 points), and Class C (10 to 15 points). The higher the score, the less life expectancy. Medical professionals then use the Model for End-Stage Liver Disease (MELD) to estimate life expectancy. It is a chart that combines measures of creatinine (kidney damaging), INR, and bilirubin. INR and bilirubin measure living functioning.

Following a healthy diet with exercise is always a preventative measure. Grapefruit, berries, fatty fish, olive oil, nuts, and beet juice are all healthy liver foods. Practicing safe sex, avoiding smoking and alcohol, and having regular physical exams are all important actions to take for not only your overall health, but to allow the liver to do what it needs to do for us. We need our liver for detoxifying, getting rid of red blood cells, storing bile, regulating blood levels, metabolizing proteins, and to make bile. Since cirrhosis is irreversible, do what you can control for your health and give your body the environment it needs to do that for you.

An ingrown toenail, also called onychocryptosis, is the result of the corner or the side of a nail growing into the toe’s flesh. The pressure of the nail is pushing against sensitive skin. The edge of the sharp nail breaks the skin. The most common area is on the big toe. This can happen because a person has cut their toenails too short, wearing shoes that are very tight and crowding the toes, or an injury to the toenail. The area becomes red, swells, and feels very painful. It is important to wear shoes that fit properly taking precaution before wearing shoes at all can become unbearable. Don’t pick at the nails and be sure to have quality pedicures done. Persons who have diabetes or poor circulation are at higher risk. Sometimes infection can take place. The feet are warm and sweat kept inside socks and closed spaces which makes a breeding ground for bacteria and fungi. Infection to the toe usually has puss on the area. Continuing to clean the area becomes necessary.

Soaking the foot in warm water for 20 minutes can help with an ingrown toenail. Soaking the toe and adding elevation can often do the trick. At home care and proactive self-care can help avoid the nails having to be either be removed, detached, or destroying part of the nail’s cells.  If an infection forms and is left untreated, the underlying bone can also become infected. Making sure to keep the toenails at a moderate length and not cutting them too short can help prevent this problem. We don’t always check our feet, but they need attention too. In fact, they carry our weight all day long, but we rarely look down and hide then in socks and shoes.

This condition is very unpleasant, and athletes can be prone to having them. The stopping and starting of the sports cause the toes to be cramped into the shoes. Poor foot hygiene also puts one at risk. People at higher risk already have toe deformities, bunions, or flat feet. It is common for an ingrown toenail to reoccur if left untreated. Also, if not addressed, the toenail can become deformed and the affected skin can become scarred.

We need our feet to transport us, so painful steps are nothing we want to experience. Even our toes need attention and we should not take for granted the joys of living pain free. Movement is natural medicine and an ingrown toenail can impede this. Don’t let any type of preventable pain take advantage or your well-being.

When it comes to your health, margarine comes out on top as the winner versus butter. The key reason is because margarine is made from vegetable oil while butter is made from animal fat. Because of this, margarine contains the good type of unsaturated fats (polyunsaturated and monounsaturated) that lower LDL cholesterol which is the bad type. Butter contains saturated fat. This is not to say that margarine does not contain trans fats, depending on which type you pick or purchase. The more solid the margarine, the more trans fat it contains. This means that the stick type is not as healthy as the kind that comes in a tub or container. The reason we want to limit or eliminate trans-fat is because it can raise our blood cholesterol levels and the risk for heart disease. Eating this type of fat lowers the good HDL cholesterol. Label reading becomes important, particularly looking for margarine that contains less trans and saturated fats. Spreading it on thick will thicken the arteries and waistline.

The Breakdown

Butter is a popular spread and is used in many sauces, as well as for baking. It is a source of milk fat. Starting back in the 1970s, public health authorities realized that butter shouldn’t be used at free will. Butter isn’t all bad. It does contain vitamin K12 which is linked to bone health. Just like milk, the better forms of butter come from the type of cow it is derived from. Grass fed cows provide more nutrients than grain fed cows. One small square or serving of butter(5g) contains 36 calories, 4 grams of fat with 2.5 grams being saturated, 11mg of cholesterol, and no carbohydrates or protein. It is truly just a taste enhancing component of one’s diet. The problem is that just using 5g is a rare occurrence. Margarine is usually dished out of a tub, so one tablespoon is about 14 grams. This has about 100 calories and 11 grams of fat, with 1 gram being saturated, and zero grams of cholesterol.

Butter and margarine aren’t usually toppers for the best items on the menu. They’re spread on breads, melted on pastas, melted on pastries and treats, drenched on popcorn, globed on a white baked potato, and of course used in the baking process of many cookies and cakes. Oh yeah, and don’t forget we put them on top of pancakes. Therefore, the more one limits these sometimes foods, the better off they will be avoiding these heart damaging spreads. Vegetables aren’t meant to have butter on them. The little things add up to big health risks when we chose to opt for taste and flavor instead of remembering the big picture of our health.

Alternatives

There are healthy alternatives to consider when trying to substitute butter. Margarine is the better choice, however there are other healthy choices to give a try. Selecting one of these options still involves portion control and doesn’t make the less calories and less fat equate to as much as you want. Instead of spreading butter on toast or your bagel, try a fruit puree. Not only can you have a variety of flavors such as grape, strawberry, or apple, but you will also reap the benefits of antioxidants. Plenty of fat will be saved trying this option. Applesauce can be used instead of butter when baking and adds a sweet taste. Spreading hummus instead of butter on items is also a healthful choice. Roasted garlic is also another butter alternative. Garlic contains antioxidants, Vitamin C, as well as phosphorus. Different oils can also be used for cooking instead of using butter. Vegetable, olive, coconut, or flax seed are a few types. These also contain the good types of fat for the heart which include omega-3, omega-6, and omega-9.

There’s another twist to types of butter. One can either use salted or unsalted butter. Salted butter of course has more flavor, but also is higher in sodium. Most chefs prefer unsalted butter so that the taste of salt doesn’t affect their recipe. Unsalted butter also creates a better consistency when baking. Because unsalted butter would be the healthier choice, it therefore has a shorter shelf life because it is not packed with preservatives.

Keep your eating clean and simple. Adding butter and other condiments can truly derail your best intentions to eat healthy. Spices are great and even just letting yourself adjust to tasting food as is, is a great way to keep your food clean and your digestion system clean. Keep your butter knifes clean and keep them in the drawer. One small change at a time to your eating can add up to big measures of progress over time.

Grapes are sometimes called “nature’s candy” because they have a sweet/sour taste that so many people enjoy. They’re an easy, convenient, quick snack with nutritional value. They’re an ingredient/flavor for jellies, jams, wines, and juice. They also come in raisin form. They come in different varieties and colors including green, black, red, pink, and yellow. The list of benefits is quite long for grapes, making them a go-to fruit to munch on.

Grapes are high in antioxidants, particularly in their skin. We want antioxidants to help prevent chronic diseases. The antioxidants in grapes include resveratrol and quercetin which prevent cancer, heart disease, and high blood pressure. They also have anthocyanins which prevent both heart and brain disease. By fighting oxidative stress, antioxidants help us prevent poor health. Grapes have even more antioxidants to include beta carotene, vitamin C, lutein, and ellagic acid. A key antioxidant is resveratrol which acts as an anti-inflammatory and helps block the spread of cancer cells.

Another great grape benefit is their ability to protect against certain eye diseases. They help the retina function better. This is because of the antioxidant resveratrol that helps protect from UVA light and macular degeneration. The other antioxidants, lutein and zeaxanthin, are said to improve vision. Resveratrol is also beneficial for skin and hair. Many cosmetic products contain resveratrol because of its collagen producing ability and because it protects against UV rays. Resveratrol also protects hair follicles from environmental damage, and it helps with hair growth. Furthermore, resveratrol wards off the production of harmful bacteria including E coli. The list seems to go on and on with how great resveratrol is which is found in grapes.

An interesting part about grapes is that contrary to popular belief, they can actually lower blood sugar levels which protects from diabetes. Grapes do have 23 grams of sugar per 1 cup, so although that may seem high, they’re low on the glycemic index (GI). They have a range of 49-59 and generally under 55 on the GI is considered low. This means grapes don’t raise blood sugar quickly. Additionally, grapes decrease homeostatic model assessment of insulin resistance (HOMA-IR) which is a measure of insulin resistance.

Another great quality of grapes is that they may improve brain health, including memory. The compounds in grapes ward off inflammation which can reduce the risk for Alzheimer’s. Grapes have also been shown to boost mood. Because grapes have potassium, vitamins B, C, and K, and manganese, they can support bone health. Grapes are also known for reducing constipation because of their fiber. Grapes even have melatonin which helps improve sleep.

Having a hand full of grapes, drinking a cup of grape juice, or having a box of raisins, all have many perks for our health. Grapes often get a bad “sugar-filled” reputation, but a little more information reveals the many benefits “nature’s candy” contains. Grapes are candy that is good for you. Drinking wine might be another story. Have a few grapes and enjoy their sweet/sour benefits for your body.

The traditional snack we love to have while watching a movie, popcorn gets devoured by the handful. Popcorn gets both a bad and good reputation, being considered junk food as well as a healthy snack option. The truth lies in how the popcorn is made and what is added to it.

Popcorn is a corn kernel that when heated up, turns into fluffy, light, bites. When made the right way, it can be considered healthy. When made at the movie theatre or for commercial sale at the grocery stores, there’s typically plenty of salt, butter, and sugar added for flavor. Eating popcorn aligns with the concept of making your own food at home being the best option for health purposes and knowing what ingredients are used. That way, the nutritional benefits can be enjoyed which includes popcorn having protein, being high in fiber, as well as being low in fat and sugar, with zero cholesterol.

The best way to make popcorn to reap the health benefits and stick with a snack option that won’t harm your waistline, is to air-pop popcorn or make it on the stove. The kernel is a whole grain which means it is not processed prior to being cooked. Therefore, as a whole grain, popcorn does have plenty of fiber. One serving of popcorn (about 24 grams) contains 3.5 grams of fiber and our daily recommended amount of fiber to have is 25 grams per day. One serving also has 3 grams of protein, which isn’t a ton, but we can always benefit from protein adding up to our daily amount needed of at the very least, 50 grams per day. Plain Jane popcorn also has calcium, Vitamin A, Vitamin K, and potassium. One cup of popcorn also only has about 100 calories.

Usually when we buy popcorn, the bad qualities overshadow any nutritional benefit. This is when salt is added, bumping up sodium levels. Butter might be added and that bumps up the fat content. The bags of popcorn that go in the microwave usually have a good number of additives that are chemicals our bodies don’t recognize and must break down. It might taste good, but your digestive tract doesn’t think it’s good. Another dilemma with popcorn is that sticking to one serving and that tests your willpower, especially when you’re presented with an entire bucket of it at the movies or even having the whole bag in front of you. Sure, we can have the best of intentions, but when given the option to reach for another handful, well, you’ve been in that situation.

Popcorn is low calorie and does have its nutritional perks, but being satiated with just one serving can be hard. Keeping to the unsalted and no butter type Is also challenging. Most of us grew up warming up a bag in the microwave, devouring it at the movies, or having some kettle corn at the fair. To back track and decide to have it just plain and just one cup is possible, just not easy at first. Being healthy takes an effort but popcorn shows that we can still have the foods we enjoy, we just have to have them at their natural, pure form, and in the appropriate amount.

What’s breakfast without cereal when you were a kid?? Super convenient and taste bud pleasing, but is cereal healthy?? Cereal does come from processed grains. How cereal is made is highly processed starting with processing the grains into flour, then adding sugar and water, undergoing high temperatures to shape the cereal, and then drying out the product into the final shapes. Nutrients are added, hence many of the labels stating fortified with vitamins and minerals. This crunchy food is typically enjoyed with milk or yogurt in puffed, flaked, or shredded form.

The major trouble that comes with cereal is the added sugar. Consumers are often misled by false claiming labels. You must read the nutrition facts, not the claims that say they can lower cholesterol or help fight diabetes. The next problem with cereal is that most people eat well over one serving at a time. Most cereals abide by ½ cup to 1 cup per serving with around 200 calories. However, a “bowl” of cereal is much more than this amount. Many cereals also contain refined grains, so it is important to find those that are whole grain so that more of the nutritional value is intact. To help, always look for cereals that contain at least 5 grams of fiber per serving. Another worry with cereal is that it can pack on the sodium. Therefore, between the added sugar and sodium, it’s no wonder we want to keep adding more and more to the bowl if there is milk left. Some cereals contain up to 500 mg per serving. When it comes to sugar, some cereal equates to eating cookies. Cereal also does not contain much protein at all, which means it doesn’t necessarily keep you satiated unless of course you eat a large quantity of it.

There are close to 6 million types of cereal. There are many crispy and crunchy brands. Cereals is quick and easy and of course has a longer shelf life than eggs and toast since it is a highly processed food. There are also hot cereals such as oatmeal and grits. All types of cereal either come in corn, wheat, or rice form. This ready to eat packaged option makes the morning routine much easier to manage. The worst types of cereals are those made for children, and they can contain up to 50% sugar. The packages only claim the good qualities, but it is important to read further into your selection. All the colors and shapes make cereal fun and attractive. Even in adulthood we can be nostalgic for a good bowl of cereal. For some, it’s a late-night snack too. Always read labels, always. Then make more informed choices because how you start your day can direct your energy, mood, and performance.

Dry, itchy skin is often associated with the skin condition called eczema (atopic dermatitis). It is marked by being long lasting and flaring up from time to time. For people who have eczema, their irritated skin will look like a rash that might be swollen. Other symptoms include crusting skin, small bumps, thicker skin, dry/cracked skin, and/or raw skin. Eczema can start in early childhood and continue through adulthood, flaring up from time to time. It is not contagious.

There is a gene associated with skin that deals with protection. After all, our skin’s purpose is to protect all that is under it. Some people with eczema lack protective genes. The weak skin then doesn’t retain moisture as well, and this reduces the protection against bacteria and allergens that are irritants. They’re also more prone to other types of allergies. Other people have too much of the bacteria called Staphylococcus which affects the good bacteria in the skin. The barrier skin provides is then not as healthy or effective. Because the barrier is weak, the person becomes at higher risk for immune responses such as inflammation.

Taking care of the skin is very important and having a skin care routine helps. When a person has eczema there are preventative measures to take to avoid flare ups. Moisturizing the skin a minimum of twice per day is good practice to follow. Shea butter and lotions can help seal moisture in. Because soaps can be especially irritating to people with eczema, it is recommended to only use cleansers that are dye free, alcohol, and fragrance free. Applying after bathing is best. Bathing should be done every day. There are certain triggers that can be avoided as well. Stress, cold air, dry air, heat, sweat, pollen, mold, pet dander, dust mites, stress, and rough wool fabric, should be kept away as much as possible. All of these are self-care measures, but if ineffective there are other options.

A health care professional can prescribe medications such as antibiotics to ward off infection when flare ups strike. There are pills that can be taken regularly to keep flare ups away as much as possible. Prednisone is an example of this type of medication. There are injectable biologics options too. Dupilumab (Dupixent) is an example of these. There are ointments and creams that can be topically applied which are typically corticosteroid products. For more severe cases, wrapping the area with the products on using a wet gauze can help seal in the moisture. Light therapy is another option which incorporates UVA and/or UVB rays.

Itching and scratching is the worst habit to form. Children must be taught not to this. Anti-itch and anti-allergy medications can be taken to help against this irritation. Skin plays a huge protective role for us. In turn, we must protect it. We don’t always get drawn the best hand to deal with, but if eczema is part of life, then taking care of it the right way is critical. Quality of life depends upon this. We must live in our own skin, so keeping the home comfortable just feels better.

Seems like temptations lurks on every corner when you are trying to lose weight. Most of the time, it’s our very own friends, family, and co-workers who are the “food pushers”. These people insist you have some, continuously offer, pressure you as they share, and inadvertently are trying to sabotage your diet. These people are not exactly supporting your change, rather, they’re making you feel guilty at happy hour and for skipping out on the birthday cake.

When faced with this predicament, the best answer to a food pusher is a solid, “No thank you”. There doesn’t need to be an explanation or justification. If you feel you need a follow-up, simply add, “No thank you, but I’m on a special diet”. When they just keep pushing, it’s time to say, “No thank, but I’m on a special diet and honestly I could use your support and encouragement”. Now, the guilt has been spun back around. Psychology 101.

Here are some additional tips to help with food-pushers and the ever-prevalent temptations all around you:

1. While at work, ask that the treats and sweets be kept in the break room. They don’t need to be paraded at the entrance, rather, obtaining the donut requires a special trip to physically go up and get one. You are less likely to cave in when the visual proof is out of sight to better lead to out mind.
2. 2 bite-rule of take and toss: This means that you accept the offer, merely nibble, then destroy of the evidence. The taste buds had their moment and you didn’t say no to offend anyone.
3. At family gatherings or catered events that food is put in front of you: You can say I’m full right now but I’m going to take it home for later. You could say I’ve got a little upset stomach so I’m going to wait to take it home and actually have this at an enjoyable time for my stomach.
4. Your spouse or partner really likes eating out and wants to continue to do so: Try healthier locations and say that you want to start to expressing love in other forms rather than food.
5. Happy hour is every Friday: It’s time to try club soda with lime. You don’t have to miss out, but you have to learn to enjoy time with others without chewing or drinking. If someone keeps the pressure on, just say you have been getting major headaches from alcohol so it isn’t worth the risk.
6. When someone says you have to try something: Tell them you will later. Stalling can make the immediate pressure subside then be forgotten.
7. When someone says that the food is your favorite and you will love it: Just say you already had some. Little white lie for your waistline won’t hurt anyone.
8. When someone tells you that one bite isn’t going to kill you: Just tell them that you are bottomless pit and once you start you won’t be able to stop so better not let that happen.
9. When someone keeps saying have more or have another drink: Just say you have to drive or that you still have another engagement to stop by after so better not get too much in your belly now.
10. When you are forced to take left overs: There are plenty of people in need of food or take it to work the next day for someone else to have. You don’t have to throw it away, but you can also take the plate and “accidently” set it down and leave it. Oops.

Yes, these replies all seem easy and caught in the moment you have to have the confidence and will power to assert yourself. Goals are goals and don’t let others, offerings, and those food pushers deter you from what you ultimately want to accomplish.