a blank slate media/litmor publications special section • may 31, 2019
32 HEALTH, & WELLNESS • Blank Slate Media Newspapers, Friday, May 31, 2019
Should you skip breakfast while dieting? T
he secret to losing weight involves a careful balance. The number of calories that go into a person should be exceeded by the energy expended by exercise and the normal biological functions of the body. This often involves controlling caloric intake, which can be simple when people cut back on portion sizes. Some people believe they can lose weight by limiting what they eat and even skipping certain meals altogether. But skipping a meal like breakfast could actually have an
adverse effect on weight-loss efforts. People who lose weight and keep it off are generally those who eat a large, healthy breakfast. In a 2017 study about meal frequency and changes in body mass index published in The Journal of Nutrition, researchers found that those who made breakfast the largest meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner. A portioncontrolled breakfast full of lean protein and whole grains
can help people to feel fuller longer. Breakfast can curb hunger pangs before lunch, reducing the likelihood that people will reach for unhealthy vending machine fare to tide them over until their midday meals.
The nutrition experts at Runtastic, a resource for avid runners, find that eating breakfast stimulates the body’s natural thermogenic process, which is the use of energy to store food in the stomach, transport it through the digestive system and burn energy. Furthermore, studies have shown that eating a meal in the morning boosts metabolism more than eating the same meal in the
evening. That’s because, in the morning, the meal is jumpstarting the body’s metabolic process for the day. Eating breakfast also can have a positive impact on blood sugar concentration and may reduce postprandial hyperglycemia (higher blood sugar levels after eating) in people who have diabetes. The Academy of Nutrition and Dietetics recommends people divide their total daily food intake into four or five meals, including breakfast, over the course of the day. This provides constant fuel and will help one to avoid hunger pangs and blood sugar drops that may lead to impulse eating. When choosing breakfast foods, certain options are
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smarter than others. Look for lean proteins, vegetables, whole grains, and low-fat dairy products. High-fiber foods, like oatmeal, can quell hunger pangs quickly and stabilize blood sugar after a meal. Protein also is filling. A 2005 study of overweight women published in the Journal of the American College of Nutrition showed that eating eggs for breakfast instead of a bagel significantly increased feelings of fullness and reduced food intake later in the day. Increasing fiber intake from fruits also can create feelings of fullness and promote weight loss. Breakfast is an important meal that shouldn’t be skipped, even by people aiming to lose weight.
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Blank Slate Media Newspapers, Friday, May 31, 2019 • HEALTH & WELLNESS
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34 HEALTH, & WELLNESS • Blank Slate Media Newspapers, Friday, May 31, 2019 ADVERTORIAL
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Blank Slate Media Newspapers, Friday, May 31, 2019 • HEALTH & WELLNESS
79
Managing your cholesterol starts with what you eat
H
igh cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives.
Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association. Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipopro-
tein, also referred to as “LDL” or “bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL” or “good” cholesterol. Still other foods block the body from absorbing cholesterol. Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement. Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the blood-
stream, naturally reducing cholesterol levels as a result. Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the
body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms. Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking. Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions. Dietary changes can make a big difference when it comes to reducing cholesterol.
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80 HEALTH, & WELLNESS • Blank Slate Media Newspapers, Friday, May 31, 2019
Foods that promote healthy hair and skin
M
illions of people across the globe deal with conditions that affect the skin and hair. Acne is a skin and hair ailment that, according to the American Academy of Dermatology, is the most common skin condition in the United States. But what if the foods people eat could affect the health of their hair and skin? There is evidence that they can. Foods that contain certain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin.
acids. They’re also found in cell membranes and in the natural oils that keep the scalp and other areas of the skin hydrated.
Blueberries: The U.S. Department of Agriculture gave blueberries its top ranking for antioxidant activity. The antioxidants in blueberries neutralize free radicals and protect people from premature aging, which can help the skin look younger and more vibrant.
Spinach: Trade lettuce for spinach, which is rich in calcium, iron, magnesium, omega-3 fatty acids, and much more. These nutrients can be the building blocks of healthy skin and hair.
Eggs: Eggs are great sources of protein and biotin, which are two nutrients that may help promote hair growth. The health and wellness information site Healthline says biotin is essential for the production of a hair protein called keratin. Fatty fish: Fatty fish, such as salmon, are high in omega-3 fatty acids. Ciara Foy, a Torontobased holistic nutritionist, says about 3 percent of the hair shaft is made up of omega-3 fatty
Red bell peppers: These peppers contain more vitamin C than oranges. According to dermatologist Dr. Julia Carroll with Compass Dermatology, vitamin C is an antioxidant precursor to collagen production, so consuming more vitamin C through foods can neutralize free radicals that could damage skin.
Oysters: Nutritionist and author Lisa Drayer says oysters are good sources of zinc, which aids in skin cell renewal and repair. Coconut: Coconut water is great for hydration and contains potassium, an electrolyte that moves nutrients into the cells. Coconut oil also can be used to boost hair health as a pre-wash conditioning treatment. The secret to beautiful skin and hair may be hiding in plain sight at your local supermarket.
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these improvements is Cryoskin: a targeted slimming and toning treatment that uses the science-backed benefits of cryotherapy to naturally destroy fat cells and cellulite. Clinical studies have shown that this technology naturally destroys fat cells, but as with most techniques, the results vary from one individual to another. Cryoskin has also been proven to help with micro circulation and a significant increase in collagen due to the thermal shock that is caused by the hot and cold. Cryoskin natural facelift increases collagen creation and reduces fine lines and wrinkles. Cryoskin only costs about $1500 vs the cost for coolsculpting which can run $3,000 to $4,000. In addition, Cryoskin fat-freezing treatments are more customizable than coolsculpting. Cryoskin technicians hold an instrument that gets cold, then they move it around your targeted areas to freeze and destroy your fat cells on your stomach, love handles, thighs, arms, back or chin. So How does it work? During CryoSlimming, a technician will use localized thermal therapy to destroy fat cells, which are then passed through your lymphatic system. The treatments lasts for 28 minutes and are
performed manually through a massage technique. The session begins with 2 minutes of heat and then a decrease in temperature to -8 ‘C for the duration of the session. The purpose of the treatment is to lower the temperature of the fat cells enough to cause what is known as the phenomenon of apoptosis. This phenomenon is triggered when the temperature of the fat tissue is between 17 and 12 ° and causes these cells to die. These cells are then naturally passed through the body through the lymphatic system and urine. It is easy, painless, and highly effective. Unlike coolsculpting, nearly all clients are able to see visible results after their first treatment but the best results appear from 15 days to 3 weeks after the treatment. Depending on the individual, your lifestyle and diet, the results may last several months or several years. To maximize results its important to Implement a healthy lifestyle with a balanced diet and exercise. CryoFacial & Toning uses cold therapy to improve circulation, which boosts healthy collagen production. This treatment can reduce the appearance of cellulite and stretch marks over time. This treatment is 20 minutes in length, cold therapy only. The device will drop to -
2ºC this causes local metabolism and microcirculation to improve in the area of treatment, which will help boost the production of collagen eliminating cellulite, toning the area and reducing the signs of aging. Slimming treatments can be performed once every 2 weeks and lifting treatments can be performed every 7 days. There is a physiological reason for this: when apoptosis occurs and some fat cells die, waste is formed. The waste will be eliminated by natural routes (blood, lymphatic system, and the urine). Metabolism must therefore be allowed to evacuate this waste without overloading the system. Side effects may include, but are not limited to, an increase in urination for three (3) days following the treatment, a change in urine color, itching, localized redness and pain. There are certain conditions which may exclude you from getting treatment that the technician will speak to you about. With summer around the corner, now is he time to start a healthy lifestyle and jump start your fat loss journey with Cryoskin. Author: The House of Cryo (www.thehouseofcryo.com)
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Blank Slate Media Newspapers, Friday, May 31, 2019 • HEALTH & WELLNESS
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82 HEALTH, & WELLNESS • Blank Slate Media Newspapers, Friday, May 31, 2019
Healthy ways to build muscle naturally eshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good. There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle.
R
How exercise benefits your heart Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps. Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables. Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective. Hit muscle groups more frequently. In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various
muscle groups twice a week, rather than once, helped maximize muscle growth. Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time. Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones. Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed. Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.
I
mproved health is a primary motivator among people who routinely exercise. Exercise can help people feel better about themselves and their appearance, and it has considerable effects on various parts of the body, including the heart.
Cardiovascular disease is the leading killer of both men and women in the United States,. Exercise can be one of the most effective ways to reduce the risk for cardiovascular issues like heart attack, high cholesterol and more. In fact, cardiologists at the New England Baptist Hospital say exercise is not only a risk preventative, but also a healing balm of sorts for heart health. Exercise can help the heart become more efficient and more capable of pumping blood throughout the body, says the health experts behind Kaiser Permanente health plans. Even light to moderate exercise can be highly effective at improving heart health. Harvard Medical School says exercise also promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily. Exercise also can help with the body’s sympathetic nervous system (which controls heart rate and blood pressure) to be less reactive. Ischemic preconditioning is another way that exercise can potentially
benefit the heart. According to a 2017 article in JAMA Cardiology, heart disease patients who exercised found that exercise could trigger short periods of ischemia, or reduced blood flow to the heart. After resting for a few minutes, these people saw improved performance when they renewed exercise and got their heart rates up. It is believed that small doses of IPC can help the heart adapt more readily with ischemia and avoid a major response issue down the road. Those at the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital found that IPC could reduce damage from heart attack by as much as 50 percent. Physical activity also allows better blood flow in the small blood vessels around the heart, potentially preventing clogs that can lead to heart attacks. Furthermore, there is some evidence that exercise can help the body grow more blood vessel branches so there are additional routes blood can take if a usual path is blocked by fatty deposits or narrow arteries. Johns Hopkins Medical Center says exercise also works like a beta-blocker medication that can slow the heart rate naturally to alleviate hypertension. It also can raise levels of HDL, the good cholesterol in the body, helping to improve overall cholesterol levels. There are several reasons why exercise is important to heart health. It’s never too late to get with a fitness regimen to prevent or reverse cardiac episodes.