Germs are everywhere. Bottomline. They can be passed from person to person, surface to person, on handles, knobs, countertops, light switches…. ALL over. Each day, we are surrounded by germs everywhere that we go. Some places are more ridden with germs than others, so be ware, be clean, and always wash your hands. Here is a list of 10 germ prone environments to take precaution when encountering:
- Workplace – The desks, phones, keyboards, any work space shared with other accumulates germs.
- Restaurants- There are many workers, many surfaces, and lots of food handling. Whose to say that all workers are in fact washing their hands often and after the restroom?? These places do undergo inspections, and this information is publicly available if curious which locations to avoid.
- Public restrooms – Sitting on the toilet seat, touching any handle, and the choice for hand washing, leaves the bathroom quite germ filled.
- Swimming pools – Chlorine doesn’t always kill all the germs. It is important not to let pool water in your mouth and to rinse off before and after entering. The same germs that cause diarrhea are those most passed in these waters.
- Airplanes – Germs fester in these closed quarters where the air is shared. The bathroom and any surfaces in the cabin carries germs. The trays and arm-handles also have germs. Disinfect any areas you will be touching.
- Day care centers – Diapers are everywhere, and they contain fecal matter. Germs can be passed among the shared toys. Children also like to put these toys in their mouths.
- Schools – Kids might not put items in their mouths anymore, but its hard to know if everyone is washing their hands. Sickness can easily spread especially with shared desks and in the cafeteria.
- Movie theatres – Colds and the flu can easily pass in these closed quarters people are sharing for a couple hours. The germs from previous movie watchers are also on each seat.
- Your own home – All the kitchen surfaces, handling of meats, bathroom trips, sponges, handles, and light switches constantly used by everyone leads to germ sharing. Hand washing at home needs to be upheld as well.
- Hospitals – Sick people, medical devices shared, increased exposure to more germs, and compromised immune systems are an everyday occurrence. Although these places are well kept, that doesn’t mean its patrons aren’t sharing their germs.
Hand washing prevails and helps prevent sharing more and more germs. A healthy community washes their hands, and knows that sharing isn’t caring when it comes to germs and YOU spreading them.
Juicing has become a popular craze among fitness and nutrition fanatics. Having a juicer at home is just about as common as having a toaster these days. The power of fruits and vegetables does wonders for our internal health and it is unlikely to consume the recommended daily totals (17 each). The reasons one might start to juice include weight loss, lowering blood pressure, or detoxing. It is no healthier than eating the same content, but a popular trend is a trend and jumping on board happens to the best of us.
Personally, I like the texture and chewing action of eating. I feel satiated longer and feel that I’m getting more bang for my buck. Liquid doesn’t fill me up, at least not for long. So if I were to eat an apple vs. drink an apple you can see my point…. 5 min to chew an apple vs. 2 seconds to drink that sip of apple. And I do have to say from my research for this, there aren’t many claims other than being able to consume more fruits and vegetables per day that justify the benefits of juicing. So why so popular??
Adding to this, I watched a documentary called, “7 Days 2 Guys 1 Juicer”. In this film, Chad and Kenny were two obese middle-aged men, who for 7 days were put in a hotel to complete a 7 day juicing cycle. When they arrived the refrigerator was stocked with nothing but fresh produce. Not one item was in the freezer. From the gate, the men noticed how much work juicing really was with prepping the produce and then cleaning up after. This was quite the lifestyle change for them both, coming from backgrounds of fast food, no activity, and very little motivation to be healthy and make changes. Taken out of their environments, the men were forced to follow the plan precisely. They underwent withdrawal, headaches, and hunger pains.
According to the documentary, juicing dates back to the ancient Greeks who used pomegranate juice as a love potion. In the U.S., juicing was introduced in the 1920s when there was a new popularity to be vegetarian or vegan. In the 1970s, Jack Lalanne sold his famous juicer. Today, people in their 20s and 30s have created a $5billion business out of juicing. There’s a status associated with high end juice bars connected to yoga studios.
In the end, Chad and Kenny lost about 9 pounds each. I really anticipated a higher weight loss considering their past, which goes to show that juicing isn’t entirely weight loss oriented and the weight can be gained right back after stopping. Here’s the concept: “Doing the math, on average, an ounce of ‘mixed juice’ contains about 15 calories. If you need 1,400-1,500 calories daily to achieve weekly weight loss, you could drink a whopping 96 ounces of this juice (about 12 cups) each day and still stay in that calorie range, which should result in weight loss. On this sample juicing diet, you would, however, only be getting 9 grams of fiber (36% of your need) and 25 grams of protein (41% of your need) each day, which is far from ideal. This unbalanced nutrient intake would result in immediate muscle mass loss and an increase in hunger and food cravings. Other nutrients such as fat, vitamins and minerals would also be severely lacking. Successful and safe long-term weight loss would not be achievable on such a plan” (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1800).
Obesity causes over 25 diseases, so we do want to make sure proper nutrition is in place, but the type that is sustainable. In a world that praises fat-free and all natural that comes out of a box, something isn’t right with our food. Fresh is always best. Have a juice here and there to compliment your eating. It can be a nice, cold, refreshing, sweet beverage. Take your fitness journey tips, use them to your advantage, and make those changes the best you can, each and every day!!!!
Methadone is a type of opioid that has been used to treat pain. Other names for this drug include “jungle juice”, “junk”, “meth”, or “dolls”. It was actually created by doctors during World War II. At that time, the drug was used to treat extreme cases of pain but now it used to help treat addictions, including addictions to painkillers or more commonly, heroin. It can be taken illegally or prescribed by a doctor. In either case, methadone comes in the form of powder, liquid, or a tablet.
This opioid has the ability to change the way the brain and the nervous system react to pain. Medicinally, post-surgery or injury, a doctor might prescribe it to treat pain. It also has the ability to block the high that comes from heroin, oxycodone, morphine, or codeine. For addicts, it can help treat addiction because it still can provide a similar feeling but does not have the withdrawals symptoms. This is called maintenance therapy. Therefore, methadone works a replacement to the more serious drug of choice. It is not a cure all for addiction but can be used as part of a treatment plan. It can take a year or more to actually effectively treat or fight off an addiction, but this depends on how each individuals body responds.
Methadone isn’t the miracle drug. There are side effects such as itchy skin, restlessness, nausea, heavy sweating, constipation, trouble breathing, chest pain, or even hallucinations. Long term use can affect a woman’s menstrual cycle. Just like other drugs, the body does build a tolerance. The body can adapt and need more and more to feel the effects. Methadone can be abused and become habit forming.
It is estimated that 1 million Americans are addicted to heroin, and about 120,000 of these people use methadone to assist their addiction. About 20% of methadone uses, remain on the drug for 10 or more years. When a person is trying to alleviate their heroin addiction, they in turn become addicted to methadone. The search for the high is still there. A person becomes dependent and avoid activities and situations that will cause distress or interrupt their access to methadone. Eventually a person will try to stop taking methadone completely, but as with other drugs, there are withdrawal symptoms. A person may become agitated, irritated, and have the chills, as the body tries to live without dependency. Professional treatment is available. Methadone is often thought as replacing one addiction with another, but when heroin is life threatening and leading to high risk situations, this drug becomes the lesser of two evils. The thinking of an addict might not change, and that is the dilemma that one becomes powerless to until proper help and sought after and worked through.
BLOG 338 DELI MEAT
A nice heart cold cut, lunch meat, whichever type of deli meat you favor, reading the labels of these pre-packed proteins is very important. There are so many types of deli meats from bologna to turkey breast, making a selection available for every taste bud. However, this “meat”, really isn’t just meat, rather, it’s a concoction of different by-products filled with chemicals. The fat and sodium in excess increase the health risks increase for developing Type 2 diabetes and high blood pressure, while chances of heart attack and stroke also rise.
Processed meats contain plenty of preservatives, hence their shelf life in your refrigerator. These particular preservatives are nitrates or nitrites. These are a potential carcinogen. All of the added flavors, smoking, salting, and curing the meat, have been linked to cancer. The World Health Organization (WHO) considers processed meat, which is deli meat, to be a Group 1 carcinogen. Other additional ingredients include like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). Those don’t sound like they are meant to visit the digestive system. It seems like a couple slices of bread with lettuce and tomato with whichever meat, would be a healthy lunch choice. So easy to make must mean too good to be true. Some meat labels say they have no artificial sweeteners or are uncured, but the label needs to say nitrates or nitrites free. We are easily lured by the words “natural” or “organic”, but further investigation needs to be done. Eating ingredients that we are unable to pronounce should probably be avoided. Bologna is basically a mix of sausage, pork, chemicals, and preservatives. In other words, avoid.
This doesn’t mean that you have to completely cut deli meat out of the picture. However, looking for low sodium options is important. One slice of typical deli meat can contain over 200 mg of sodium, and most sandwiches are layered with meat. It is interesting that the World Health Organization has found that eating just 50 grams of deli meat or any processed meat daily increases the risk for colorectal cancer by 18%. Anything packed and preserved has been transformed from its original taste for us to have easy access to and for manufactures to prey on our pursuit of convenience. Choosing a deli counter versus a packaged is also a better option. A person can also roast their own meat and slice it themselves. The more far removed you know where something has come from, the more you should remove it from your diet. In the end, hold the mayo and cheese, and tell the person crafting your sandwich that you will pass on the nitrates too.
Food thrown out, gone bad, or not eaten, has become a wasted resource in America. Some studies have put food waste at 30-40% which is almost 1/3 of our national food supply. Of course, the perishable food items, specifically fruit and vegetables, are the most commonly thrown out. It can be tempting to point the finger at restaurants or grocery stores, but the reality is that food waste is a household phenomenon. Food distribution can also be considered part of the problem.
Shockingly, Americans are throwing away nearly 6 billion pounds of food every month. The main reasons for this include:
1. Cosmetic reasons: Foods such as fruits and vegetables have blemishes on them or lose their appeal becoming discolored over time.
2. Over-purchasing and over-stocking: Buying in bulk is the new fad and stores cater to saving money when this is done. The consumer feels they are getting the best value for their dollar, even if they don’t eat all they have purchased.
3. Sell-dates and expiration dates: There can cause confusion about how long a food can be stored for, and most people are overly cautious and better safe than sorry when it comes to this factor.
The problem is that hunger and food insecurity are a problem in America. Nearly 40% of food supply is being lost. There are nearly 50 million people who live in households that do not have adequate food supply. Our food supply costs nearly $165 billion and 25% of our fresh water supply is used for this production. That means that water supply is also wasted.
We might have been raised and told to finish everything on our plates. Yet today’s food culture displays the bigger the better, making portion distortion a leading cause of the obesity epidemic. It is important to learn how to shop, cook, and store food properly, even if it takes added time or extra dishes to clean. Get behind the movement of legislation that supports lowering food waste helps our society as well. Donating extra food is always highly recommended. Someone who is looking for their next meal at a shelter, on the street, or at the food bank, are in need. These facilities are primarily volunteer based, and every little effort will help. Check the shelves at home before grocery shopping to see what you truly need first. Buying in bulk is resourceful, but this may be more applicable to processed foods with a longer life that allow for more time to eat them. Food is our fuel and the body needs nutrients to function. Don’t waste such an important resource we are lucky to have.
Oh that uncomfortable feeling in your stomach…. bloating is no fun for anyone. It’s almost as if the belly is swollen. And then the gas that comes with it. Well, bloating happens to us all so let’s learn about this issue and maybe ease our discomfort if we can. You might even pass for pregnant sometimes haha.
So what exactly is bloating?? By definition, bloat means, “Abdominal distention from swallowed air or intestinal gas from fermentation” (http://medical-dictionary.thefreedictionary.com). I just don’t feel myself when I’m bloated and it doesn’t take away my appetite which leads to more food in that gassy belly. Just being honest with you all haha. For myself, I know what causes this feeling for me (eating too fast), so let me share with you the most common reasons and I’m sure you can relate too (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):
1. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain.
2. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting your fats in your everyday diet
3. Eating too fast add to the risk of bloating after a meal. The remedy is simple – eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating.
Gas can also be a culprit for bloating. Gas builds up when air is swallowed or there bacteria in your gut is building up to push food through your intestines. Carbonated drinks and chewing gum are common ways one might swallow more air unintentionally. Certain types of food can also cause the gassy, bloated feeling. Here are some familiar types (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):
- Beans and lentils contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines
2. Fruits and vegetables with such as Brussel sprouts, cabbage, cauliflower, carrots, prunes, apricots
3. Sweeteners can also cause gas and bloating (Sorbital and Fructose)
4. Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar
5. Whole grains due to their fiber content.
We don’t normally even talk about this subject because we don’t want anyone to know that a good fart would alleviate some serious stomach cramping right then. In fact, “Figures show that 70% of people suffer regularly from belly woes, with Irritable Bowel Syndrome (IBS), acid reflux and plain old constipation three of the most common causes” (http://www.mirror.co.uk/lifestlye/health/boated-stomach-5-common-causes-1196763).
We tend to learn the hard way what can cause bloating. Seems like if we eat super healthy with vegetables or if we eat super bad with fats, we can fall victim to bloating either way haha. But the point is that our digestive health is important on our fitness journeys. We don’t want any excuses to miss a workout or not fuel our bodies properly. So we just have to listen to our bodies and know our sensitivity. After all, no one wants to be that person at the studio who farts haha.
The world has seen a dramatic change in the foods we eat over the last 20 years. Genetically Modified Organisms (GMOs) have increased the yield of food production dramatically. Canola, cotton, corn, and soy have been forever changed. 10% of all farmland is for GMO crops and 70-80% of processed foods come from GMOs. But what does this mean for public health and our environment?? There are arguments to both sides…. of course.
U.S.A. leads the world in GMO production. There are two types. BT are GMOs that resists pesticides in corn including the root worm and corn beetles. These corn beetles are called “the billion dollar bug” because of the destruction they can do to these plants. BT is the name for the gene inserted into these plants. The bug eats the toxic gene and is killed. The toxicity at this point doesn’t affect humans. HT means Herbicide tolerant and is most common in soy. A type of spray is used for these bugs and controls weed growth among the crops. 90% of our soy production has HT and in Argentina it is 100%.
Supporters of GMOs say this is the answer to our growing population. By 2050 we will have nearly 9 billion people. How can we provide for everyone?? Most countries either import GMO food for its people or to feed its livestock.
The trouble is that bugs and weeds have grown a tolerance to BT and HT. It’s like Darwinism, in which adaptation occurs. So more and more is needed to kill them and if the bugs and weeds aren’t absorbing the toxicity, then guess what?? We are. Not only this, but how are we not affected by the spraying done in our environment?? Cross pollination is unavoidable because how can this spray be controlled to just a specific area. Studies have started to link cancer and birth defects to GMOs, but our government doesn’t want to recognize this. Why would South Africa not use GMOs to increase cotton production by 76%?? Even the Pope blessed “golden rice” which is GMO enriched to have more Omega 3 and Vitamin A which is heathy for us and can help children who are deficient in these nutrients.
We are now facing GMAs, Genetically Modified Animals. There has been a cow genetically constructed to produce the same milk woman do. This could help children who cannot breast feed. Salmon has been modified to be bigger. We don’t always know the difference when we are buying these items at the store.
I am an advocate for clean eating, but at some point I have accepted that I don’t really know what exactly I’m eating all the time. The documentary I watched for the help in writing this Blog, “GMOs: Lies and Truths”, was the sickening truth maybe we should all hear. We can only control what we can control, but it’s scary to think our government advocates for products that can harm us (this always makes me think of Coca-Cola but that’s a whole other Blog haha). Read labels, education yourself, and always make the best choices you can for your BODY.
Frederic Cataignede. (2017). GMO Lies and Truths.
Snoring is the occasional or chronic noise produced during sleep that happens when air flows through the throat causes tissues to vibrate during breathing. This noise can be disruptive to others near the sleeper and might be the sign of an actual health problem. Three possible solutions to snoring include losing weight, sleeping on your side, or not consuming alcohol near bedtime.
There are a number of factors that can cause snoring. When we sleep, the muscles of the throat and tongue relax. These muscles can be so relaxed that they block part of the airway and vibrate. The anatomy of a person’s mouth can increase their risk for becoming a snorer. People who are overweight have extra tissues in the back of their throats that can block the airway. A person might have an elongated uvula (the triangular piece of tissue that hangs from the roof of the mouth). Nasal congestion or having a deviated septum can lead to snoring. Sleeping on the back narrows the airway. Being sleep deprived and overly tired increases the risk for snoring. Finally, alcohol can actually relax the throat muscles causing their functioning to become impaired. Snoring can actually be hereditary, and men are at higher risk to be snorers.
For some snorers, the condition can be more serious and considered to be a sleep disorder called obstructive sleep apnea (OSA). Some of the tell-tale signs include having a soar throat upon wakening, gasping or chocking during the night, being very tired during the day, having chest pain at night, and overall having restless sleep at night. People with OSA usually experienced bouts of slow breathing during the night and even might stop breathing a few times. For diagnosis, a doctor might request an x-ray of the airway or refer the person to complete a sleep study. The person will stay at an overnight sleep center and perform a polysomnography. Information will be obtained regarding heart rate, eye and leg movement, brain waives, blood oxygen levels, and breathing rate. A doctor might then create a mouthpiece for the patient that keeps the airway passage open. The doctor might prescribe a continuous positive airway passage (CPAP) mask to wear which directs pressurized air to keep the airway passage open. Surgery is also an option to open up the airway.
Sleep should not be deprived for the sleeper or those in the same vicinity. Methods to try first include losing weight, sleeping on the side, limiting nighttime alcohol use, using nasal strips, raising the head about 4 inches up, treating nasal congestion and allergies. Getting enough sleep is also of importance. Sleep is associated with quite, relaxation, and peace, not noise and frustration. Be courteous to others and take the steps to lower the volume so that everyone can enjoy their head to pillow time at night.
I’m not talking about the kind at the end of a book. I’m talking about your body part the appendix, which the thin 4-inch tube at the junction of your small and large intestine located in the lower right abdomen. Some say it has no purpose. Others say it is the storage unit for the good bacteria of our digestive system, coming to the rescue after a bad bout of diarrhea. For whatever reason, the good old appendix has stayed with us through evolution.
When the appendix is removed, well nothing happens. We only notice this body part when it has to be surgically removed due to appendicitis. The appendix really only gets attention when it becomes inflamed or infected and needs to be taken out. When a person is experiencing pain to the lower right abdomen, nausea, and vomiting, antibiotics won’t always do the trick. This leads to a surgery called an appendectomy. Without surgery, the appendix can rupture. Luckily, minimally invasive procedures are being used that help with quicker recovery, less time in the hospital, and best of all… less pain. Chances are slim of this occurring in the body. In fact, males are only at 8.6% risk and females only at 6.7% of contracting appendicitis. Having a low functioning immune system is a probable cause of having this and sometimes drinking contaminated water can be the culprit.
The downside of the appendix is that is can be a store house of tumors with cancer. This is another reason for removal. After an appendectomy, the chances of having Parkinson’s disease later on in life does increase.
So all in all, the appendix is sort of like that ugly vase your great aunt Suzy gave you that is sitting on the table that serves no pretty purpose. It is just there and probably would be better served to be removed from the setting. In the meantime, no harm no foul. But then when it shatters it’s time to clean it up and finally get it out of the house. The appendix is an interesting part of our body due to its “serve no purpose” nature. Since I’ve been working on my Doctorate, anatomy has been ever so prevalent in my life. The appendix is an easy one to remember thank goodness. A fitness journey must go on, with or without that appendix. I’ll never forget the time one of our FIT family members vomited during a workout. That was her appendix…. yep removed and back to workouts the next week.
Which is the lesser of two cancer causing evils??
While both cigars and cigarettes contain tobacco, there are some differences between these two forms of smoking. The obvious, visible difference is that a cigar is wrapped in leaf tobacco, while a cigarette is wrapped in paper that does not contain tobacco. In general, cigars are bigger, more expensive, last longer and thicker, and have more tobacco.
Regardless, both types can cause cancer.
One cigar can contain as much tobacco as one pack of cigarettes, which is close to 200 mg of nicotine. Cigarettes contain about 10 mg of nicotine. Therefore, cigars are typically saved for special occasions and events. Cigar smoking is often considered more sophisticated. They’re more popular in the U.S. then other places in the world, and more popular among men than women. Cigars have a masculine appeal and are associated with capitalism. Statistics show that 21% of adults smoke cigarettes, while 2.2% of adults smoke cigars. This is why people tend to focus more on the health risks of cigarettes because they are more widely used. However, cigars contain more cancerous chemicals than cigarettes as well as more tar. Those who wish to disbelieve this information believe that because cigars are not inhaled into the lungs, they do not cause cancer. Cigars pose a threat to cancer anywhere they touch. Even if not lung cancer, one has to consider that cigars do pose quite the risk for mouth and throat cancer.
Those who are around cigar smokers also experience second hand smoke equivalent of smoking a cigarette. The type of tobacco leaf used for a cigar wrapper increases the concentration of toxic chemicals emitted when burned, mores so than the paper of cigarettes. These chemicals include ammonia, tar, and carbon monoxide.
Cigar smoking causes double the risk for airway damage that causes lung disease. This leads to chronic obstructive pulmonary disease (COPD), chronic bronchitis, and emphysema. Asthma can become exasperated. The risk for heart disease and stroke also increases. Teeth become stained, gum disease can develop, tooth loss can occur, and bad breath become regular.
The bottom line is that when it comes to smoking, it’s your call. Nicotine is highly addictive and habit forming. For some, quitting seems impossible and picking up the habit has lasted for years and years. Others can stick to just social occasions. The mind and body learn to crave nicotine and the withdrawals can be troublesome. Occasional smoking still can have poor health consequences. The lungs can return close to their original functioning over time once the nicotine stops entering. The functioning of the cilia which clean and repair the system, can reverse some of the damage, but this is not to be relied upon. It’s easy to find yourself addicted and hard to quit, so the best choice is not to start.