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:
- 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 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.
- 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.
- 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.
- 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.
- When someone says you have to try something: Tell them you will later. Stalling can make the immediate pressure subside then be forgotten.
- 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.
- 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.
- 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.
- 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.
Cornstarch has a bad reputation but is still so popularly used and consumed. It is an ingredient that thickens soups, sauces, and desserts. Cornstarch is versatile and the answer to many cooking recipes. Other uses include softening baked goods, holding together fruit fillings, and adding crispy coating to meats, vegetables, and crusts. Many people have it in their pantry because it is used for so many purposes. However, as good as it is for cooking, it isn’t so good nutritionally. It is considered a highly processed food that is stripped of all its nutrients.
When it comes to cornstarch in our diet, well, it happens to be high in both calories and carbohydrates. The good nutrients we benefit from and need like protein, vitamins, minerals, and fiber, are not part of the picture. Although we don’t consume a full cup of cornstarch when we do eat it, for content purposes, one cup of cornstarch has 488 calories, 117 grams of carbs, and only 0.5 grams of protein and 1 gram of fiber. If you were to eat a fruit tart, you probably only have a tiny, tiny amount of cornstarch, but even this amount can affect your blood sugar. This is because cornstarch is high on the glycemic index. When we have foods that contain cornstarch, it is digested very quickly so your blood sugar spikes up quickly. Type 2 diabetics must be cautious.
A healthy diet can still have a minimal portion of cornstarch in it. Keep in mind, if cornstarch is used to thicken foods, well, it can do the same to your body. One to two tablespoons at a time on occasion is okay. It’s typically the type of foods you are eating that have cornstarch in them that probably aren’t the greatest. Having gravy, sauces, and desserts wouldn’t be foods to have daily. Puddings, custards, pancakes, waffles, beers, and ales aren’t what a healthy diet entails on a daily basis. The best way to stay away from cornstarch is to avoid processed foods entirely and when you cook leave this ingredient out of it. Basically, all foods with cornstarch also have plenty of sugar, fat, and sodium. There are other cooking alternatives to cornstarch such as tapioca, arrowroot, potato starch, or wheat flour. Be mindful, enjoy bites, and portion control might take willpower, but your overall health and body weight will thank you.
One of the easiest ways you can volunteer to help others is by donating your blood. In fact, according to the American Red Cross, your donation can save up to three lives. In the U.S., someone is need of blood every two seconds. With a need that high, no wonder we hear of blood drives and donating events. Giving to others always feels good, and donating blood has its own way of being beneficial to the doner as well. It is completely safe when performed properly and with the correct equipment. You can safely donate up to 3 times per year.
Donating blood can help you feel better mentally and physically. Giving to others can reduce stress. It has also been found that donating blood can contribute to lowering the risk of heart attack and heart disease. This is because regularly donating can lower iron stores. This sounds counter intuitive, but lower iron stores reduce the risk of heart attack. Some research suggests donating can also lower blood pressure.
Not everyone is qualified to donate because there can be several risk factors. People with HIV, hepatitis B or C, if you have syphilis, or having West Nile virus, are all reasons you would not be able to donate. Some people get intimidated or a little scared when considering donating. This is because you might get dizzy, lightheaded, feel arm pain, and/or feel nauseous. Some people do have hemophobia so the site and setting of being around or near blood can be a major deterrent. About 500 ml of blood is taken during a standard donation. After being taken, the blood gets separated into plasma, red cells, and platelets.
We never know when life can present an emergency or disaster. People can lose blood and need more due to major blood loss during surgeries, having severe anemia, having sickle cell disease, form gastrointestinal bleeds, and even from loss of blood during childbirth. Donating blood is an easy, safe, fast way to help save lives. Just a little bit goes a long way and the more people who do it, the more there is to utilize upon demand.
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.