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Can You Eat Flax Seeds Whole?
Eating Healthy Healthy Eating Healthy Living

Can You Eat Flax Seeds Whole?

Can You Eat Flax Seeds Whole?Flax seed oil and ground flax seed are both excellent additions for your diet.  Learn more about the benefits of flax seed for your digestive health along with how the tiny seed can be incorporated into your meal plans.

Flax seeds are smaller in size compared to peppercorns, but provide your digestive health with tremendous benefits if they are included in your diet.  There are numerous benefits to flax seed – nearly as numerous as the various ways that flax seed oil and ground flax seed can be included in your diet.

The benefits offered by flax seed include the following:

  • They are a great omega-3 fatty acids source.
  • Flax seeds contain soluble fiber.  It is the kind of fiber that helps the digestive processes.
  • Lignans are contained in flax-seeds, which are a beneficial kind of plant-derived substance.  There are oils contained in them that lubricate your system to promote digestive regularity.
  • Flax seeds, which are derived from flax plants, are a rich source of minerals and vitamins as well, which make them an excellent addition for your diet.

Sheah L. Rarback, registered dietitian and Mailman Center for Child Development director at Florida’s University of Miami Mill School of Medicine, says that you want to have multi-functional things in your diet in terms of them containing micro nutrients like minerals and vitamins.

They also help with fiber and digestion.  Omega-3s are an extra benefit. They are anti-inflammatory.  The cause of a majority of chronic conditions and problems is inflammation.

There are several different types of flax seeds:

  • Flax seed oil
  • Whole flax seeds
  • Ground flax seed meal

Any of them may be incorporated into your diet. However, there are some very important facts that you to need to know about how to best use flax seeds in your diet:

Rarback says to not use them whole.  It is essential to consume ground flax seeds instead of whole flax seeds.  If you try eating them whole, they just pass through your entire system without them being digested.  However, when they are ground, there are a great soluble fiber source, and that helps with elimination.  You can use a basic coffee grinder to grind a couple of tablespoons of whole flax seed as needed.

Refrigerate ground flax seed meal and flax seed oil. Products that contain flax seed oil, like any oil, over time may become rancid (spoiled). When those foods are kept refrigerated it preserves them for a longer period of time. The smell will let you know when flax seed products are beginning to go bad.  Although flax seed oil is rich in omega-3 fatty acid, there is no fiber contained in it – so if your main concern is digestive benefits, choose ground flax seeds.       

The following are some ideas for incorporating flax seeds into your diet:

  • Flax seed meal can be used in your baking or added to dishes like meatloaf.
  • Flax seed oil can be added to your salad dressing.
  • Sprinkle ground flax seed on your salad.
  • Stir ground flax seed into juice.
  • Add ground flax seed to hot or cold cereal.

There isn’t a set recommendation for the amount of flax seed that should be included in your diet.  However, there are recommendations for omega-3 fatty acids and dietary fiber.

If you haven’t had much fiber previously in your diet and you begin increasing how much you consume, go slowly.  Be sure to drink plenty of water as you are adding sources of fiber like flax seeds.  You need to drink plenty of water in order for fiber to do its best work.

Rarback recognizes that may people are concerned about fat content and might avoid flax seeds due to the fact that they contain fats also.  However, she states that the oils and fats in omega-3s are healthy and in very small quantities so that they won’t interfere with any low-fat diet plans.  Most of the fat in diet comes from meats, fatty animal products, processed foods, and fried foods – and doesn’t really come from adding flax.

Are SARMs Healthy For Burning Fat And Building Muscle?
Eating Healthy Healthy Eating Healthy Living Weight Loss

Are SARMs Healthy For Burning Fat And Building Muscle?

Are SARMs Healthy For Burning Fat And Building Muscle?Burning fat and building muscle with SARMs vs steroids sounds like a wonderful solution to many people, but are they really safe? They might be an alternative to steroids, which most people want to avoid, but what are the side effects? Are SARMs all-natural solutions? What results can you expect? Here is everything you need to know about SARMs or selective androgen receptor modulators.

One thing about the SARMs that you need to know right away is that they are actually similar chemically to steroids. And in fact, when it comes to the side effects, the expert opinion is that they are the same, pretty much, for steroids as they are for SARMs.

It’s not just about the safety risks, but the drawbacks as well. As for natural methods to help you burn fat and build muscle, you’re doing all you can in regards to working out and watching your diet, right? It’s just that the regular dieting and exercise is hard work and doesn’t always produce the results that people want, without a little help. There are of course natural supplements, and you have caught wind of SARMs, which of course aren’t exactly all-natural.

You have to assess the risks and potential side effects, determining whether or not you want to go with this type of supplement. One thing about all-natural solutions, even helpful supplements, is that they don’t often work as quickly. That is why many bodybuilders turn to steroids and other unnatural alternatives. SARMs are an alternative to steroids, but it’s already been stated that they are indeed quite similar, both chemically speaking and in terms of side effects.

What exactly are SARMs supposed to do? You might think that they are supposed to help increase your testosterone levels. Well, the exact opposite is actually the case. You see, they are actually supposed to suppress the amount of natural testosterone your body produces. It should also be noted that the side effects are going to increase the more SARMs you take.

So if you do decide to take them, you’re going to need to think about how often and how much. One thing about SARMs that is better than steroids is that experts say that people are supposed to be able to recover more easily from the SARMs. However, they come with cancer risks, and it should also be noted that not all SARM products are the same like something like this Testolone RAD 140 SARM products.

There are some companies out there making unfounded claims, so be aware of that. If you’re going to choose to try out this type of product, you want to be sure you pick the best company. That means you’re going to want to take a look at reviews so that you can decide how you plan to move forward with your workouts.

Do you want to take SARMs or would you like to go a different route? After getting to know more about the supplements, you will be able to make a decision much more easily. Once you decide what you want to do, then it’s time to get back to burning fat and building muscle.

Are Low Fat Diets Effective In Weight Loss?
Healthy Eating

Are Low Fat Diets Effective In Weight Loss?

Are Low Fat Diets Effective In Weight Loss?Recent research and studies are finding that low fat diets are not very effective in weight loss. “Both cross-sectional and longitudinal analyses have failed to show a consistent association between diety fat and body fat” (1). Weight loss from low fat diets was found to be “modest and transient”, suggesting that other factors were more involved in the weight loss.

Americans are eating less fat but are gaining more weight

It’s shocking to see that 20% of children and over 33% of adults are considered significantly overweight in the United States (2). Most people associate gaining weight with eating high amounts of fat. Although this can be true, it’s been found that a lot of the low-fat foods that are also high in carbohydrates are the real cause of the increasing obesity rates. Over the past 3 decades Americans have been eating more and more calories, increasing their averages by over 500 calories a day. So what kind of food are they eating more of? Carbohydrates. A whopping 80% of these calories come from carbohydrates (3). But what about fatty foods? Surprisingly enough, Americans are eating less fat.

Americans have been consuming a lot less fat. It has decreased from 42% of our diets to only 34% (1). But yet obesity has been skyrocketing at all time highs. Fat isn’t the biggest problem, it’s foods high in carbohydrates that are low in fat and fiber. We are overrating and feeling excessive hunger do to our body getting too many carbs and not enough of other dietary nutrients. This is why low fat diets don’t have much success with weight loss. It doesn’t address the increasing rates that we are consuming foods with high glycemic indexes.

High Glycemic Index Foods linked to overeating

The Glycemic Index (GI) is a way to measure how foods containing carbohydrates impact our blood sugar. This does not mean that foods high in carbohydrates automatically have a high glycemic index, it takes other dietary factors into consideration. For example, pasta is very high in carbohydrates but ranks really low on the GI. On the other hand, most starchy foods like refined grain products and potatoes have a high GI.

Scientists are finding that foods with a high glycemic index are causing people to over eat. Consumption of high GI foods induces hormonal and metabolic changes that limit availability of metabolic fuels and lead to excessive hunger and overeating. Feeling hungry after these foods is due to our body attempting to restore energy homeostasis (1).

One study investigating this found that their obese subjects ate 81% more total energy (calories) after consuming two high GI meals (instant oatmeal) compared to them being fed two low GI meals with equivalent energy. This means that even food higher in fat but lower in the GI helped to make the patients feel fuller and reduced their chances of over eating.


Low Glycemic Index Foods

  • 100% stone-ground whole wheat
  • Steel cut oatmeal
  • Pasta, barley
  • Sweet potato, yam, pease, legumes
  • Most fruits and carrots

Medium Glycemic Index Foods

  • Whole wheat
  • Brown rice

High Glycemic Index Foods

  • White bread or bagels
  • White rice, macaroni and cheese
  • Pretzels, rice cakes, popcorn

Sources

1) http://pediatrics.aappublications.org/content/103/3/e26.full.ht

2) http://www.ncbi.nlm.nih.gov/pubmed/8022039?dopt=Abstract3

3) http://ajcn.nutrition.org/content/79/5/774.full

Additional Sources

– http://www.ncbi.nlm.nih.gov/pubmed/7743988?dopt=Abstract

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.com/

– http://ajcn.nutrition.org/content/52/3/457.abstract?ijkey=b3fbb86991616c783e65b3003fbd09e947eed716&keytype2=tf_ipsecsha

Pomegranate Juice Effective In Treating Prostate Cancer
Eating Healthy Healthy Living

Pomegranate Juice Effective In Treating Prostate Cancer

Pomegranate Juice Effective In Treating Prostate CancerAccording to the CDC and Cancer.org, the second leading cause of cancer death with men is prostate cancer (1, 2). In 2015, there over 220,000 new cases of prostate cancer in the United States alone (2). This is a very large portion of males in the United States and makes prostate cancer a very serious problem. So serious that 1 of every 38 men will die from prostate cancer (2). With that being said, there is some uplifting news in the cancer research field, and it has to do with the amazing pomegranate fruit.

Scientists show pomegranates are effective in treating prostate cancer

Scientific research shows that pomegranate juice (PJ) and/or pomegranate extracts (PE) significantly inhibit the growth of prostate cancer cells. In preclinical murine models PJ and PE were both found to inhibit growth and angiogenesis of prostate tumors (3).  Additionally, PJ has shown an initial promise in a phase II clinical trial against prostate cancer (5). This is exciting news as pomegranate juice is not toxic to our bodies and would be easier, cheaper, and safer than current prostate cancer treatments.

Pomegranate juice helps lower cholesterol and protect your heart

What makes PJ so effective is that it contains phytochemical compounds such as ellagic acid, gallic acid, anthocyanins and tannins. If treating prostate cancer wasn’t good enough, pomegranate juice has also been found to help lower cholesterol and prevent heart disease (4). This is one fruit you really need to start adding into your lives.

The most potent form of pomegranate that you can take is a pomegranate juice concentrate*. It is 4 times more concentrated than juice and offers some of the highest levels of phytochemical compounds.

Common forms of Pomegranate Supplements

*Studies have observed the concentrate and juice to be more beneficial compared to the individual or purified ingredient (5).


Sources

1) http://www.cdc.gov/cancer/dcpc/data/men.htm

2) http://www.cancer.org/cancer/prostatecancer/overviewguide/prostate-cancer-overview-key-statistics

3) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4200766/

4) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514854/

5) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989797/

Obesity Just As Unhealthy As Lifelong Smoking
Eating Healthy Healthy Eating Healthy Living

Obesity Just As Unhealthy As Lifelong Smoking

Obesity Just As Unhealthy As Lifelong SmokingA new report from Oxford University which followed over one million people has found that obesity trims off years of life expectancy (1). People with severe obesity lost as much as 10 years of life expectancy. Researchers found that one of the only other life choices that had this kind of affect on life expectancy was smoking.

What makes this worse is that losing 10 years of life expectancy is equivalent to smoking for your entire life. “This 10 year loss is equal to the effects of lifelong smoking. ” (1).

Sources: http://www.ox.ac.uk/news/2009-03-18-moderate-obesity-takes-years-life-expectancy

Is It Unhealthy To Wash Your Hair Everyday
Healthy Living

Is It Unhealthy To Wash Your Hair Everyday

Is It Unhealthy To Wash Your Hair EverydayYes. Washing your hair everyday is unhealthy. When you wash your hair with soap you are stripping your hair of it’s natural oils. This is why it is recommended to wash your hair every other day and to use soaps that are not as damaging. Shampoo has a lot of chemicals in it so this also can cause additional damage to your hair. Hair that isn’t washed is naturally very oil, but it is also healthy. However, not washing your hair will cause it to smell and people will be avoiding you. So it’s all about moderation. Try using shampoo that won’t dry out your hair as well as trying to go at least a day before washing it.

Conclusion: Washing your hair everyday can cause it to become very dry and unhealthy

Pros and Cons of Waxing Your Face
Face Waxing

Pros and Cons of Waxing Your Face

Pros and Cons of Waxing Your FaceWaxing is a form of hair removal which eliminates hair from the root. Face waxing is defined as the removal of unwanted hair on the face by waxing. Getting rid of facial hair can be done through different methods such as bleaching, threading, laser treatments or electrolysis, but facial waxing is considered as the most common method.

Pros and Cons of Waxing Your Face

For some, waxing their faces is necessary to maintain flawless skin. As for others, they might consider waxing as the most affordable and doable approach of hair removal. So, what are the pros and cons then?

Benefits of Waxing Your Face

Of all the known ways of removing unwanted hair, waxing can be considered as the most commonly patronized by most of us. Face waxing, when properly executed, can leave your face smooth and of course, free of hair for a couple of weeks. The benefits of this method include:

Face waxing is a great option for people with lots of unwanted facial hair. Shaving the facial hair, especially for men, cuts off the surface of the skin, making a blunt-edge effect. When the hair begins to grow again, it grows in the form of a stubble. Waxing, on the other hand, removes the entire hair shaft. This means that the hair grows back naturally and is free from the stubble caused by shaving. As mentioned, waxing removes the entire hair shaft, thus you are assured of having a long-lasting smooth skin. Most waxing effects can last up to two weeks or more, depending on the rate of hair growth. Waxing provides much more precision as compared to shaving. Facial waxing is perfect especially for women that would love to achieve perfectly shaped eyebrows. If you wax regularly, hair growth gradually decreases. This is because waxing damages the hair follicle. After doing this repeatedly to your face, the hair follicle will stop producing hair, making your face hair-free. Compared to other methods of hair removal, waxing is less expensive and you can easily do it yourself.

Drawbacks of Waxing Your Face

Yes, face waxing has certain disadvantages or drawbacks as well. These include:

Face waxing causes pain because facial skin is one of the most delicate and sensitive parts of our body. Waxing your face may leave blood patches. When you wax your face, not only the hair but also the upper layer of the skin is detached from your face. Face waxing too often may result in redness or even red bumps on your face. If waxing is not done properly, it can lead to skin irritation, skin burns, skin infection, skin disease and allergic reactions. Face waxing does not guarantee 100% hair removal in just a single stroke. As a result, you would have to repeat the procedure several times to completely remove facial hair. Face waxing might lead to occurrences of pimples and face rash. Also, if face waxing does not remove hair from the root, it will result in ‘ingrown’ hair. For some people, they may experience skin discoloration because of waxing. After waxing, you will be bound not to go outdoors for at least 24 hours.

Are Subway’s Meatball Subs Unhealthy
Eating Healthy Healthy Eating

Are Subway’s Meatball Subs Unhealthy

Are Subway’s Meatball Subs UnhealthyYES! Subway’s meatball subs are very unhealthy and are high in fat, calories, and sodium. Subway’s meatball marinara has a whopping 960 calories (not including cheese, and sauce). So this means that if you add some cheese and sauce, which many people do, you are eating a sandwich with over 1,000 calories.

High amounts of fat in meatballs

The part that makes the meatball marinara sandwich so unhealthy is the amount of fat that it contains. A foot long meatball marina sandwich contains 36 grams of fat which is more than half of the recommended fat you should eat in a day (1). Plus one gram of that fat is trans fat, which is an extremely unhealthy fat. Trans fat lowers your good cholesterol and increases your bad cholesterol making it absolutely terrible for your heart and body (2).

The final factor that makes this sub so unhealthy is the amount of sodium inside the sandwich. There are 1,840 mg of sodium which is 75% of your daily value (1)! This is extremely dangerous for you if you have a history of high blood pressure.

Subway does offer plenty of sandwiches under 300 calories and less than 6 grams of fat but if you are anyone watching your weight and health AVOID the meatball marina.

Sources: 1. http://www.subway.com/nutrition/nutritionlist.aspx,
2. http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20

Soda Exceeds Recommended Sugar Intake
Eating Healthy

Soda Exceeds Recommended Sugar Intake

Have you ever noticed that on the recommended nutritional label that Sugar does not have a percent next to it?
can of cake missing sugar label

The answer is actually quite simple. It’s because added sugars offer zero nutritional value and the recommended value is so low that many products would exceed this limit in just one serving. Imagine what this would do to soda companies when people would turn over their bottle to see the label read over 100 percent of their recommended daily value.

The American Heart Association (AHA) recommends limiting added sugar intake to 6 teaspoons for women, and 9 teaspoons for men (1). When looking at grams this would be 30 grams for women and 45 for men.

Recommended sugar limit by the AHA

is it unhealthy sugar soda daily recommended value
This means that in just one serving of Coca Cola soda that women have already reached their entire sugar limit for the day. This number gets even more staggering when looking at more sugary drinks like Mountain Dew. A 20oz bottle of Mountain Dew soda has 77 grams of sugar, which is 15.4 teaspoons (2). That’s 250% of how much is recommended for women, and 170% of how much is recommended for women.

Percent of recommended value with Common Foods:

is it unhealthy sugar soda values gatorade skittles high sugar

Sources: 1) http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/A

Is It Unhealthy To Stay Up Late
Healthy Living

Is It Unhealthy To Stay Up Late

Is It Unhealthy To Stay Up LateYES. Staying up late is very unhealthy for you. Our body naturally follows something called a circadian rhythm which allows us to feel tired at night and awake in the morning. By going to bed later than normal, you are shifting your body’s internal clock, causing your body to function differently. This causes a shift in your hormone balance, can cause you to feel tired and groggy the next day, and ultimately is not good for your health. Teenagers and young adults need the most sleep, 7-9 hours a night, which is crucial for their growth and development.

Another reason why it is unhealthy to stay up late is because of your eating habits and digestion. When you stay up later you will generally eat more food since normally you would be asleep. This is also bad for your digestion because generally if you are up late and are eating before bed you might have some problems with digestion. Naturally our body likes to be awake and alert when we eat so that it can be properly digested. Going to sleep right after consuming food is unhealthy because our food just sits in our stomachs.

Conclusion: Staying up late is very unhealthy and will have negative side effects.