The following is an infographic I saw on HerbsInfo.com. Enjoy!
The following is an infographic I saw on HerbsInfo.com. Enjoy!
It’s now June… how many of you have kept with your New Year’s pledge to lose weight, perhaps turn your life around? If you’ve fallen off track, that’s no big deal (over 85% of Americans break their New Year’s pledges in under 45 days). In case any of you all need a refresher, or a plan to get over the hump (or just to stay the course), here is my list of 15 ways to have success with any fitness regimen. This is by no means a comprehensive list… but hopefully it will work for you. Now, the list.
There is no shortcut to ideal health (whatever that is for you), no magic pill that lets you hit your five-a-day target and no single exercise that gives you a shredded physique in minutes. It takes time, hard work and an educated approach to get in shape and stay in shape. Following these tips will make your fitness quest (and life) a whole lot easier.
1. Prepping for Success
The better path to a sound diet is found by using your weekends wisely. Use the extra time you have on your weekends to make large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the certain death of your fitness goals via fast food.
2. Mix Up Your Exercise
Variety is – cliché alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.
3. Calibrate Your Fitness Technology
If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.
4. Add In Extra Activity
This one of the oldest tricks in the book: take the stairs not the escalator, or get off the bus a stop early and walk. Any activity is better than none, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely) each time you take them – clinical studies found that short bursts of high-intensity stair-climbing can make a significant difference to your cardiorespiratory fitness.
5. Keep Tabs On Your Visceral Fat
You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several types of cancer and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start a health regimen.
6. Value Your Rest Days
When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that may see your motivation flame out within weeks, because you’re always exhausted and won’t see the massive improvements you expect for your efforts. Why? You’re not giving your muscles the time and rest they need to recover and grow.
7. Up The Intensity If You’re Short On Time
Health and wellness experts still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will do the trick also. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.
8. Treat Your Body Right
Nothing derails a health kick as quickly as injury, as many serious injuries will start out as small ones- you may think it’s OK to push through. Scaling back the intensity for a few days is better than having to shut it down for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.
9. The Drive for Five
Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colors, as the hue is a decent indication of the nutrients they contain.
10. Don’t Undervalue Your Sleep
There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don’t snooze, you lose.
11. Increase Your Cadence On Your Runs
If you are consistently picking up injuries when running, one change it’s definitely worth trying is to up your rate of strides per minute (your cadence). If you overstrike, thus taking fewer steps, you put extra pressure on your knee and hip joints. Try and take more steps, which means your feet will land more beneath your body, reducing the impact on your joints.
12. Give It Your All or Turn It Loose
The first time you try an exercise it’s very hard, but at least quite novel. The second time the novelty is gone, and it’s still hard, leading to the temptation to quit. Try it at least once more, as the third time is often the charm – when a sport or workout starts to become as enjoyable as it is tough.
13. Count Reps Backwards
This is a mental trick that might make resistance workouts a little easier. Counting down the reps means by the time it’s really hurting you’re at the 3,2,1 stage, which feels closer to the end than 8,9,10 or whatever target you’re going for. It won’t work for everyone, but it’s worth a try.
14. Make Full Use Of Your Street Furniture
Exercising outdoors is a great way to ensure you get your hit of vitamin D (if it’s sunny) as well as a good workout, and it doesn’t have to be all cardio. As well as the exercise machines that litter many parks, you can nearly always finds a bar or ledge for pull-ups, or a bench or wall to do dips on. Rarer treats can even include chains to use as ersatz TRX ropes.
15. Record Stats and Progress
Nothing builds motivation as efficiently as seeing signs of improvement, so make sure you keep some kind of record of your activity. It can be as simple as noting your record five-rep max or fastest 5K time, using either one of the many excellent fitness apps available or old-fashioned pen and paper.
In closing, these tips and tricks will help in your fitness goals. Knowledge is power. Knowledge is a fundamental building block in fitness and in life. Knowledge (alongside hard work and dedication) is the most essential of the basics. THE BASICS ALWAYS WIN!!
We have read stories about people recovering all due to the power of the mind. The mind-body connection is something to behold. The mind-body connection- means that our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning. In other words, our minds can affect how healthy our bodies are. The Mind-Body Connection is very real. Do you understand how it affects your health? From everything to “butterflies” in your stomach to the “fight or flight” reflex, the mind-body connection plays an important role in our lives. What we do with our bodies (work, exercise) often impacts our mental state. This is a very interesting relationship between body and mind.
To understand the mind-body connection, we must have the knowledge of what it is, and how it works. Here is some background information:
Awareness of the mind-body connection is by no means new. Until approximately 300 years ago, virtually every system of medicine throughout the world treated the mind and body as a whole. But during the 17th century, the Western world started to see the mind and body as two distinct entities. In this view, the body was kind of like a machine, complete with replaceable, independent parts, with no connection whatsoever to the mind.
This Western viewpoint had definite benefits, acting as the foundation for advances in surgery, trauma care, pharmaceuticals, and other areas of allopathic medicine. However, it also greatly reduced scientific inquiry into humans’ emotional and spiritual life, and downplayed their innate ability to heal.
In the 20th century, this view gradually started to change. Researchers began to study the mind-body connection and scientifically demonstrate complex links between the body and mind. Integrative psychiatrist James Lake, MD, of Stanford University, writes that “extensive research has confirmed the medical and mental benefits of meditation, mindfulness training, yoga, and other mind-body practices”.
Here are a few mind-body therapies that will help you:
1) Support groups
2) Cognitive-behavioral therapy
5) Creative arts therapies (art, music, or dance)
8) Tai chi
12) Guided imagery
What is the mind?
The mind is NOT the brain. Instead, in this definition, the mind consists of mental states such as thoughts, emotions, beliefs, attitudes, and images. The brain is the hardware that allows us to experience these mental states.
Mental states can be fully conscious or unconscious. We can have emotional reactions to situations without being aware of why we are reacting. Every mental state has a physiology associated with it—a positive or negative effect that is felt in the physical body. For example, the mental state of anxiety causes you to produce stress hormones.
Many mind-body therapies focus on becoming more conscious of mental states and using this increased awareness to guide our mental states in a better, less destructive direction.
In closing, the mind-body connection is pretty strong. Understanding the WHY of how your body works is foundational. A strong foundation is the definition of the basics. Remember, Tthe basics always win.
Anxiety is real. In America today, according to the National Institutes of Health, anxiety disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Anxiety is a contributing factor of many health disorders (high blood pressure, obesity, heart attacks, mental fatigue). Many Americans are on medications for these disorders (that is/can be a case of the cure being worse than the disease). A viable alternative to risky prescription medication is a natural or holistic approach to treating anxiety.
Here are 6 tips for managing anxiety naturally:
1. Maintain Stable Blood Sugar
“It isn’t disrespectful to the complexity of existence to point out that despair is, often, just low blood sugar and exhaustion.” – Alain de Botton
The American diet promotes a blood sugar roller coaster, and every time we’re on the ride down, we can feel anxious.
When our blood sugar crashes, our body responds with a stress response. We secrete stress hormones, cortisol and adrenaline, which tell our liver to make more blood sugar to keep us alive. The good news: We stay alive. The bad news: This hormonal stress response feels identical to anxiety.
By stabilizing blood sugar, you can avoid this stress response and decrease your anxiety.
Here’s how to maintain stable blood sugar:
Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and refined carbohydrates.
Eat 3 meals and 2 snacks daily; don’t skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, almond butter or jerky).
2. Get Off Caffeine (for a while)
Don’t underestimate the relationship between caffeine and anxiety.
Think of it like this: When we’re caffeinated, our nervous system is ready for a fight. Introduce a stressor- you are on Defcon 5 regarding anxiety.
If you suffer from anxiety, do yourself a favor and get off caffeine!!!!
I know, I know, the idea of going off caffeine might be giving you anxiety right now. If you reduce your intake gradually (coffee -> half-caf -> black tea -> green tea -> herbal tea) over the course of a week or two, you’ll avoid withdrawal symptoms. After a few weeks, you may be surprised to see that your anxiety has decreased, your sleep has improved, your energy is stabilized, and you even tolerate stress better.
If you had a successful trial off caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”
Getting a good night’s rest is your best bet against anxiety.
There’s a 2-way street between anxiety and sleep–anxiety causes insomnia and sleep deprivation makes us vulnerable to anxiety.
The best way to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the overall approach to anxiety.
Reduce or eliminate caffeine
Even if you have no trouble falling asleep, caffeine decreases sleep quality.
Maintain stable blood sugar
Blood sugar fluctuations disrupt your sleep, causing middle of the night awakening.
Be strategic about light:
Let your eyes see bright light in the morning and dim light at night.
If your room isn’t completely dark when you sleep, wear an eye mask or get blackout curtains.
Wind down and unplug before bed
4. Treat the Gut
Perhaps you’ve seen some of the recent articles about the relationship between gut flora and mood.
The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.
Here’s how to promote healthy gut flora and heal the gut:
Avoid what irritates the gut:
Food: Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
Certain medications: Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).
Add in what soothes the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you tolerate dairy).
Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
Purchase Wise Choice Market Bone Broth.
Make your own bone broth.
Take a probiotic.
Consider supplementing with glutamine and collagen.
Create the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage stress with yoga, meditation, breathing exercises, unplugging, acupuncture, being in nature.
Treat gut infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medicine practitioner.
Exercise is the best anti-anxiety medicine.
If you struggle to exercise regularly, forget the boot camps and triathlons. Get in the habit of mini workouts. Do small amounts of exercise in your living room or take a brief walk outside. Sustainability is key.
In general, stand more, sit less, walk whenever possible, and treat your body right with exercise.
Yoga and Tai Qi are particularly beneficial for anxiety, but the most important thing is to find something you enjoy.
Magnesium: Nature’s Xanax
Many of us are deficient in magnesium, since our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a few different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.
Anxiety has a significant impact on quality of life. Maintaining stable blood sugar, reducing caffeine, getting enough sleep, healing the gut, getting some exercise and filling the body with magnesium are safe tactics that go a long way toward reducing anxiety. If your anxiety does not respond to these lifestyle hacks, go see your healthcare provider.
In closing, you only have one life. Life is too short to let it slip away in anxiety and fear.
Living life free from anxiety is another way THE BASICS ALWAYS WIN.
It’s no secret when one reduces the intake of beef, one reduces one’s intake of iron, an extremely vital mineral that plays a pivotal role in providing body cells with oxygen, and keeping the body energetic. Now, beef is a very rich source of iron, and you can obtain 2.5 mg iron with just one 4 oz serving of lean beef, which makes up 14% of your daily iron intake.
But the good news is that, you can make up for this lack of iron in far better and greater ways because there are several other animal and plant based sources of iron that will give you a far more powerful dose. Moreover, plant based iron sources tend to pack a great deal more iron than beef.
You must also understand that that iron consumed from animal-sources absorbs much quicker as opposed to iron obtained from plant-based sources. Therefore, vegetarians must consume more iron in order to energize their bodies. For women between the ages of 31 to 50, 32mg iron is the daily requirement, while women above 50 should limit their daily intake to 14mg iron. And if you’re worried about the absorption, drink up some lemon juice to stock up some vitamin C, which will help speed up the absorption process of plant-based iron.
Now, take a look at these incredibly tasty foods that will pack your body with a lot more iron than beef:
Edamame is a powerful source of protein, and it contains even more potassium than a banana. It can also help you shed some extra pounds as it makes one of the healthiest, protein-rich snacks. All you need is 1 cup of frozen Edamame to enrich your body with 3.5mg of iron, which happens to be 19% of your daily iron requirement.
Spinach is one of the most nutritious leafy green veggies, and it provides nearly one-third of your daily calcium requirement.
Remember Popeye the Sailor man? Well, he certainly knew how to build up his strength, because one cup of cooked spinach fills up your body with a whopping 6mg of iron, which makes up 36% of your daily intake of iron. And the best part is, spinach also provides your body your entire daily requirement of vitamin A.
Lentils are the best ingredients for soups, gravies, salads, rice and casseroles, and with every cup of cooked lentils, you enrich your body with a massively powerful dose of 7mg iron, which makes up a whopping 39% of your daily iron requirement, isn’t that incredible?
Quinoa is literally one of the most special gifts of nature, and a powerful superfood that contains all the nine essential amino acids that your body requires but cannot generate on its own. Moreover, quinoa is your richest vegetable source of protein, and just one cup will also nourish your body with a whopping 3mg of iron, which happens to be 17% of your daily requirement of iron.
Oysters are packed with heaps of iron, and all you need is six oysters to enrich your body with 4mg of iron.
And the best part is, oysters are not only a delicious slurp, but they also provide your daily intake of zinc, which happens to be an extremely hard to find dietary nutrient.
Kidney beans are your best non-meat source to obtain a powerful dose of protein and fiber. And just one cup of kidney beans fills you up with 4mg of iron, which makes up 22% of your daily iron requirements.
Kidneys beans can be added to any and every recipe, and they are literally the star ingredient for all kinds of healthy salads.
Oats are your healthiest pick for a wholesome and nutritious breakfast, and all you need is half a cup of oats to nourish your body with a powerful dose of 4mg iron, which makes up 22% of your daily iron requirement.
And the best part is, oatmeal is a delicious crunch that can be enjoyed with milk, and added to countless easy 2-minute breakfast and snack recipes.
For those who can’t bear the sight of leafy green veggies like spinach, Swiss chard is a tastier option.
It’s a great addition to all Italian vegetable dishes, like pasta and lasagne, and all you need is one cup of Swiss chard to enrich your body with 4mg of iron, which makes up 22% of your daily iron requirement.
Studies have proven the effects of soda on the human body (leeching of calcium from bones, increased risk of Alzheimer’s, autism, etc). But what about a particular brand of soda? This diagram shows the astonishing evidence:
This article is about my Top 5 Attitude/Energy killers. It’s the little things that oftentimes end up being the difference in whether you have a successful day or not. You see, everything matters and everything counts. Bottom line, I am hoping you take this article to heart.
With the changing of the seasons (since we are in springtime), comes good food- cookouts, more ready-to-eat foods, catering- you name it. Warm weather usually means more accessible, portable food. Unfortunately, food poisoning is a side effect of the plethora of great food choices out there. Did you know over 3000 people die annually of complications of food poisoning? This is no joke. Food poisoning, also called foodborne illness, is illness caused by eating contaminated food. Infectious organisms — including bacteria, viruses and parasites — or their toxins are the most common causes of food poisoning.
Infectious organisms or their toxins can contaminate food at any point of processing or production. Contamination can also occur at home if food is incorrectly handled or cooked.
Food poisoning symptoms, which can start within hours of eating contaminated food, often include nausea, vomiting or diarrhea. Most often, food poisoning is mild and resolves without treatment. But some people need to go to the hospital.
Food poisoning symptoms vary with the source of contamination. Most types of food poisoning cause one or more of the following signs and symptoms:
Abdominal pain and cramps
Signs and symptoms may start within hours after eating the contaminated food, or they may begin days or even weeks later. Sickness caused by food poisoning generally lasts from a few hours to several days.
When to see a doctor
If you experience any of the following signs or symptoms, seek medical attention.
Frequent episodes of vomiting and inability to keep liquids down
Bloody vomit or stools
Diarrhea for more than three days
Extreme pain or severe abdominal cramping
An oral temperature higher than 101.5 F (38.6 C)
Signs or symptoms of dehydration — excessive thirst, dry mouth, little or no urination, severe weakness, dizziness, or lightheadedness
Neurological symptoms such as blurry vision, muscle weakness and tingling in the arms.
Contamination of food can happen at any point during its production: growing, harvesting, processing, storing, shipping or preparing. Cross-contamination — the transfer of harmful organisms from one surface to another — is often the cause. This is especially troublesome for raw, ready-to-eat foods, such as salads or other produce. Because these foods aren’t cooked, harmful organisms aren’t destroyed before eating and can cause food poisoning.
Many bacterial, viral or parasitic agents cause food poisoning. The following table shows some of the possible contaminants, when you might start to feel symptoms and common ways the organism is spread.
Contaminant Onset of symptoms Foods affected and means of transmission
Campylobacter 2 to 5 days Meat and poultry. Contamination occurs during processing if animal feces contact meat surfaces. Other sources include unpasteurized milk and contaminated water.
Clostridium botulinum 12 to 72 hours Home-canned foods with low acidity, improperly canned commercial foods, smoked or salted fish, potatoes baked in aluminum foil, and other foods kept at warm temperatures for too long.
Clostridium perfringens 8 to 16 hours Meats, stews and gravies. Commonly spread when serving dishes don’t keep food hot enough or food is chilled too slowly.
Escherichia coli (E. coli) O157:H7 1 to 8 days Beef contaminated with feces during slaughter. Spread mainly by undercooked ground beef. Other sources include unpasteurized milk and apple cider, alfalfa sprouts, and contaminated water.
Giardia lamblia 1 to 2 weeks Raw, ready-to-eat produce and contaminated water. Can be spread by an infected food handler.
Hepatitis A 28 days Raw, ready-to-eat produce and shellfish from contaminated water. Can be spread by an infected food handler.
Listeria 9 to 48 hours Hot dogs, luncheon meats, unpasteurized milk and cheeses, and unwashed raw produce. Can be spread through contaminated soil and water.
Noroviruses (Norwalk-like viruses) 12 to 48 hours Raw, ready-to-eat produce and shellfish from contaminated water. Can be spread by an infected food handler.
Rotavirus 1 to 3 days Raw, ready-to-eat produce. Can be spread by an infected food handler.
Salmonella 1 to 3 days Raw or contaminated meat, poultry, milk or egg yolks. Survives inadequate cooking. Can be spread by knives, cutting surfaces or an infected food handler.
Shigella 24 to 48 hours Seafood and raw, ready-to-eat produce. Can be spread by an infected food handler.
Staphylococcus aureus 1 to 6 hours Meats and prepared salads, cream sauces, and cream-filled pastries. Can be spread by hand contact, coughing and sneezing.
Vibrio vulnificus 1 to 7 days Raw oysters and raw or undercooked mussels, clams, and whole scallops. Can be spread through contaminated seawater.
Whether you become ill after eating contaminated food depends on the organism, the amount of exposure, your age and your health. High-risk groups include:
Older adults. As you get older, your immune system may not respond as quickly and as effectively to infectious organisms as when you were younger.
Pregnant women. During pregnancy, changes in metabolism and circulation may increase the risk of food poisoning. Your reaction may be more severe during pregnancy. Rarely, your baby may get sick, too.
Infants and young children. Their immune systems haven’t fully developed.
People with chronic disease. Having a chronic condition — such as diabetes, liver disease or AIDS — or receiving chemotherapy or radiation therapy for cancer reduces your immune response.
The most common serious complication of food poisoning is dehydration — a severe loss of water and essential salts and minerals. If you’re a healthy adult and drink enough to replace fluids you lose from vomiting and diarrhea, dehydration shouldn’t be a problem.
Infants, older adults and people with suppressed immune systems or chronic illnesses may become severely dehydrated when they lose more fluids than they can replace. In that case, they may need to be hospitalized and receive intravenous fluids. In extreme cases, dehydration can be fatal.
Some types of food poisoning have potentially serious complications for certain people. These include:
Listeria monocytogenes. Complications of a listeria food poisoning may be most severe for an unborn baby. Early in pregnancy, a listeria infection may lead to miscarriage. Later in pregnancy, a listeria infection may lead to stillbirth, premature birth or a potentially fatal infection in the baby after birth — even if the mother was only mildly ill. Infants who survive a listeria infection may experience long-term neurological damage and delayed development.
Escherichia coli (E. coli). Certain E. coli strains can cause a serious complication called hemolytic uremic syndrome. This syndrome damages the lining of the tiny blood vessels in the kidneys, sometimes leading to kidney failure. Older adults, children younger than 5 and people with weakened immune systems have a higher risk of developing this complication. If you’re in one of these risk categories, see your doctor at the first sign of profuse or bloody diarrhea.
PREPARING FOR YOUR DOCTOR APPOINTMENT
If you or your child needs to see a doctor, you’ll likely see your primary care provider first. If there are questions about the diagnosis, your doctor may refer you to an infectious disease specialist.
What you can do
Preparing a list of questions will help you make the most of your time with your doctor. Some questions to ask include:
What’s the likely cause of the symptoms? Are there other possible causes?
Is there a need for tests?
What’s the best treatment approach? Are there alternatives?
Is there a need for medication? If yes, is there a generic alternative to the medicine you’re prescribing?
How can I ease the symptoms?
What to expect from your doctor
Some questions the doctor may ask include:
Has anyone in your family or otherwise close to you developed similar symptoms? If so, did you eat the same things?
Have you traveled anywhere where the water or food might not be safe?
Are you having bloody bowel movements?
Do you have a fever?
Had you taken antibiotics in the days or weeks before your symptoms started?
When did symptoms begin?
Have the symptoms been continuous, or do they come and go?
What foods have you eaten in the past few days?
What you can do in the meantime
Drink plenty of fluids. Stick with bland foods to reduce stress on your digestive system. If your child is sick, follow the same approach — offer plenty of fluids and bland food. If you’re breast-feeding or using formula, continue to feed your child as usual.
Ask your child’s doctor if giving your child an oral rehydration fluid (Pedialyte, Enfalyte, others) is appropriate. Older adults and people with weakened immune systems might also benefit from oral rehydration solutions. Medications that help ease diarrhea generally aren’t recommended for children.
TESTS AND DIAGNOSIS
Food poisoning is often diagnosed based on a detailed history, including how long you’ve been sick, your symptoms and specific foods you’ve eaten. Your doctor will also perform a physical exam, looking for signs of dehydration.
Depending on your symptoms and health history, your doctor may conduct diagnostic tests, such as a blood test, stool culture or examination for parasites, to identify the cause and confirm the diagnosis.
For a stool culture, your doctor will send a sample of your stool to a laboratory, where a technician will try to identify the infectious organism. If an organism is found, your doctor likely will notify your local health department to determine if the food poisoning is linked to an outbreak.
In some cases, the cause of food poisoning can’t be identified.
TREATMENTS AND DRUGS
Treatment for food poisoning typically depends on the source of the illness, if known, and the severity of your symptoms. For most people, the illness resolves without treatment within a few days, though some types of food poisoning may last longer.
Treatment of food poisoning may include:
Replacement of lost fluids. Fluids and electrolytes — minerals such as sodium, potassium and calcium that maintain the balance of fluids in your body — lost to persistent diarrhea need to be replaced. Some children and adults with persistent diarrhea or vomiting may need hospitalization, where they can receive salts and fluids through a vein (intravenously), to prevent or treat dehydration.
Antibiotics. Your doctor may prescribe antibiotics if you have certain kinds of bacterial food poisoning and your symptoms are severe. Food poisoning caused by listeria needs to be treated with intravenous antibiotics during hospitalization. The sooner treatment begins, the better. During pregnancy, prompt antibiotic treatment may help keep the infection from affecting the baby.
Adults with diarrhea that isn’t bloody and who have no fever may get relief from taking the medication loperamide (Imodium A-D) or bismuth subsalicylate (Pepto-Bismol). Ask your doctor about these options.
LIFESTYLE AND HOME REMEDIES
Food poisoning often improves without treatment within 48 hours. To help keep yourself more comfortable and prevent dehydration while you recover, try the following:
Let your stomach settle. Stop eating and drinking for a few hours.
Try sucking on ice chips or taking small sips of water. You might also try drinking clear soda, clear broth or noncaffeinated sports drinks, such as Gatorade. You’re getting enough fluid when you’re urinating normally and your urine is clear and not dark.
Ease back into eating. Gradually begin to eat bland, low-fat, easy-to-digest foods, such as soda crackers, toast, gelatin, bananas and rice. Stop eating if your nausea returns.
Avoid certain foods and substances until you’re feeling better. These include dairy products, caffeine, alcohol, nicotine, and fatty or highly seasoned foods.
Rest. The illness and dehydration can weaken and tire you.
PREVENTING FOOD POISIONING
To prevent food poisoning at home:
Wash your hands, utensils and food surfaces often. Wash your hands well with warm, soapy water before and after handling or preparing food. Use hot, soapy water to wash utensils, cutting boards and other surfaces you use.
Keep raw foods separate from ready-to-eat foods. When shopping, preparing food or storing food, keep raw meat, poultry, fish and shellfish away from other foods. This prevents cross-contamination.
Cook foods to a safe temperature. The best way to tell if foods are cooked to a safe temperature is to use a food thermometer. You can kill harmful organisms in most foods by cooking them to the right temperature.
Cook ground beef to 160 F (71.1 C); steaks, roasts chops, such as lamb, pork and veal, to at least 145 F (62.8 C). Cook chicken and turkey to 165 F (73.9 C). Make sure fish and shellfish are cooked thoroughly.
Refrigerate or freeze perishable foods promptly — within two hours of purchasing or preparing them. If the room temperature is above 90 F (32.2 C), refrigerate perishable foods within one hour.
Defrost food safely. Don’t thaw food at room temperature. The safest way to thaw food is to defrost it in the refrigerator. If you microwave frozen food using the “defrost” or “50 percent power” setting, be sure to cook it immediately.
Throw it out when in doubt. If you aren’t sure if a food has been prepared, served or stored safely, discard it. Food left at room temperature too long may contain bacteria or toxins that can’t be destroyed by cooking. Don’t taste food that you’re unsure about — just throw it out. Even if it looks and smells fine, it may not be safe to eat.
Food poisoning is especially serious and potentially life-threatening for young children, pregnant women and their fetuses, older adults, and people with weakened immune systems. These individuals should take extra precautions by avoiding the following foods:
Raw or rare meat and poultry
Raw or undercooked fish or shellfish, including oysters, clams, mussels and scallops
Raw or undercooked eggs or foods that may contain them, such as cookie dough and homemade ice cream
Raw sprouts, such as alfalfa, bean, clover and radish sprouts
Unpasteurized juices and ciders
Unpasteurized milk and milk products
Soft cheeses, such as feta, Brie and Camembert; blue-veined cheese; and unpasteurized cheese
Refrigerated pates and meat spreads
Uncooked hot dogs, luncheon meats and deli meats.
In closing, preparation always leads to a safe time, this being no exception. Food poisoning is no joke. It is an unfortunate (and unnecessary) side effect of good weather and good times. These tips we have given you will help you through the ordeal of food poisoning.
Stay safe out there eating.
Snacking. What can be said about such a sabouteur of diets worldwide? Lots of diets have gone by the wayside (maybe even yours) this year due to snacking and temptation… Here is a respite… well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.
Your stomach is growling, but lunch is hours away. You could grab a snack, but you think it’s best to grit your teeth and wait for lunch. Not so, if weight loss is your goal.
In fact, well-planned weight-loss diets allow for healthy snacks to help manage hunger and reduce bingeing at mealtime. The key is to eat healthy snacks that satisfy your hunger and keep the calorie count low.
The best snacks are those that fill you up quickly, make you feel full until mealtime and add relatively few calories to your daily total. Fruits and vegetables meet these ideal snack requirements for several reasons:
Few calories. Most fruits and vegetables are low in calories. Even when you eat a portion that satisfies your hunger, the calorie count is low.
Lots of water. Most fruits and vegetables contain a lot of water, which helps fill you up.
Lots of fiber. Fiber is the part of plants that you can’t absorb and that passes through your digestive system slowly. Fiber fills you up and helps you feel full longer.
Lots of nutrients. Fruits and vegetables provide healthy vitamins, minerals and other beneficial plant chemicals (phytochemicals).
Little fat. Most high-fat foods are high in calories, but usually low in water content and fiber. In order to feel full with high-fat foods, you need to consume lots of calories. Most fruits and vegetables have very little fat.
A good goal for a between-meal snack is something with fewer than 100 calories. Generous portions of fruits or vegetables can easily help fill you up while staying below that calorie count. All of the following servings have fewer than 100 calories:
Medium apple: 95 calories
Small banana: 90 calories
Two kiwis: 84 calories
20 medium baby carrots: 70 calories
20 grapes: 68 calories
Medium orange: 65 calories
20 cherry tomatoes: 61 calories
Medium peach: 58 calories
Medium red pepper: 37 calories
20 pea pods: 28 calories
For comparison, one reduced-fat cheese stick has about 60 calories 100-calorie but it also has 4.5 grams of fat. While the protein and fat may help curb your appetite, a single cheese stick may not be as satisfying as, say, 20 baby carrots, which add up to nearly 10 times the weight of the cheese stick, have 70 calories and less than 1 gram of fat.
Fresh is best, but . . .
While fresh fruits and vegetables are the best choices for between-meal snacks, frozen fruits and vegetables are a good alternative. And canned fruit packed in its own juices or water — not in syrup — is a reasonable choice even though the processing does somewhat lower the nutrient value.
Other snack options
Other snacks that are healthy and low in calories include the following:
Popcorn. Two cups of air-popped popcorn has 62 calories and is a good source of nutrients, such as magnesium and potassium.
Whole-grain crispbreads. Toasted whole-grain bread crackers, such as rye Melba toast, are good sources of fiber and complex carbohydrates. Five pieces of Melba toast have about 97 calories.
Hummus. Hummus is made primarily from chickpeas, a small amount of ground sesame seeds and olive oil. It’s a good source of protein. Although it contains fats, they are mostly healthy polyunsaturated and monounsaturated fats. Two tablespoons of hummus — a good dip for a low-calorie vegetable snack — has 50 calories and 2.8 grams of fat.
Nuts. While nuts may have a bad reputation, research studies have shown that they don’t generally contribute to increased calorie intake or weight gain when eaten in moderation, in part because you feel satisfied after eating them. Nuts also have been associated with a decreased risk of heart disease and overall mortality. Thirteen almonds provide a 100-calorie snack with 7.8 grams of healthy fats.
Making snack time work for you
Healthy snacking requires planning. Here are some tips to snack sensibly:
Keep your house stocked with fresh fruits and vegetables. Buy a variety so that you don’t get bored with your selection.
Keep a supply of frozen or canned fruits at home and work for backup.
Don’t keep conventional snacks, such as candy or chips, in the house.
Have a small amount of mixed nuts when hungry, which will go a long way toward decreasing hunger sensations.
Experiment with herbs or spices to make fruits and vegetables more interesting.
Prepare snacks in the evening for the next day. For example, before bedtime slice up a red pepper, wash an apple or count out a snack-size serving of grapes. Put the snack in a container so that it’s ready to go in the morning.
Planning ahead by having healthy choices on hand can help make your weight-loss or weight-maintenance plan a success.
In closing, “bodies are made in the kitchen”. You must make that commitment to being great…. dieting, exercise, whatever it is you are looking to do. Never forget the basics. THE BASICS ALWAYS WIN!!!
The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.
The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.
“Extra-virgin” and “virgin” olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects.
Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.
Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.
The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.
However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies.
The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65.
If you’re unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.
The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they’ll never eat any other way. Here are some specific steps to get you started: