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Eating fish linked to longer life: US study

Eating fish linked to longer life: US study | The Healthy & Green Consumer | Scoop.it
WASHINGTON (AFP) – People age 65 and older who eat fish may live an average of two years longer than people who do not consume the omega-3 fatty acids found mainly in seafood, a US study suggested on Monday.

People with higher levels of omega-3 fatty acids also had an overall risk of dying that was 27 percent lower, and a risk of dying from heart disease that was 35 percent lower than counterparts who had lower blood levels, said the study.

While other studies have demonstrated a link between omega-3 fatty acids and lower risk of heart disease, this research examined records of older people to determine any link between fish-eating and death risk.

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Is This Cooking Mistake Causing Premature Aging? ("lessons on cooking oil choices & health issues")

Is This Cooking Mistake Causing Premature Aging? ("lessons on cooking oil choices & health issues") | The Healthy & Green Consumer | Scoop.it
Not all cooking oils are safe at any cooking temperature. In fact, using the wrong oil could be hurting you. Here is what to use and when.

The fat you choose to use in cooking can make the difference between a meal that supports health and a meal that throws off free radicals (thought to be a primary cause of the degeneration we refer to as aging). The higher the cooking heat, the more likely you are to be bombarded with free radicals, set off by breaks in fatty acid chains. There are only a few fats that can defy oxidation and its cousin, rancidity. What’s the determining factor? It’s the stability of the fatty acid chain.

Learn to Use Fats and Oils with ConfidenceCoconut Oil

The medium chain fatty acids in coconut oil top the list of fats suitable for cooking at high temperatures because more than 90% of them are saturated. Coconut oil can maintain its integrity, changing form from liquid to solid repeatedly for years without sustaining damage. Extra virgin coconut oil is the best for cooking because it has been only minimally processed.

Butter

Yes, butter is slowly making a comeback as the healthful food it always was. Butter’s short and medium chain fatty acids are 68% saturated, putting it in second place for high heat cooking. But there’s more to butter than the frying pan.

Other Animal Fats

This group includes the much maligned bacon grease and lard, with its saturated fatty acids running about 40%. These fats should be a consideration for medium heat cooking because they abound in nutrients such as vitamins A, D and K, choline, DHA (the same nutrient found in the popular and expensive fish oil), and arachidonic acid, all necessary for optimal brain functioning.

Olive Oil

This is a long chain monounsaturated fat that is 14% saturated, making it a good candidate for cooking a low temperatures. Probably the best way to use this oil is by adding it to foods after they have been cooked. Be sure the olive oil you buy says it is 100% extra virgin. One of the biggest scams around is the alteration of olive oil.

Nut and Peanut Oils

These oils are predominantly polyunsaturated, and lack the stability needed for cooking. They taste great, so use them in salad dressings or as additions to foods that have already been cooked and have cooled a bit.

Bert Guevara's insight:

A lesson on cooking oil. Which ones are healthier?

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Why Eating Fats Really Doesn't Make You Fat ("our body needs good amount of fat from good sources")

Why Eating Fats Really Doesn't Make You Fat ("our body needs good amount of fat from good sources") | The Healthy & Green Consumer | Scoop.it
Does eating fat really make you fat? Recent evidence shows that we have been told a big fat lie, and that eating fat does not cause weight gain or disease.

Dr. Mark Hyman, the physician called in to help President Clinton recover from his bypass surgery, warns that it isn’t the fats, but rather processed carbohydrates that make us fat and sick. He points to a review of data from the British Journal of Medicine that shatters the myth that fat causes obesity and heart disease. Researchers found that while lowering saturated fat in the diet may lower total cholesterol, it’s actually lowering the good kind of LDL cholesterol, and not the bad kind.

The green light on eating fat given by Dr. Hyman even includes saturated fat. Another of the studies he notes refuted the idea that reducing dietary saturated fat improves cardiovascular health. Researchers summarized the evidence related to dietary saturated fat and risk of coronary heart disease, stoke, and cardiovascular disease. They found that there was no significant evidence for concluding that dietary saturated fat is associated with an increased risk of cardiovascular disease or coronary heart disease.

One of the characteristics of dietary fat is its ability to make people feel satiated and complete after eating a normal-sized meal. When there is less fat consumed, the tendency is to try to find the feeling of satiety by eating more starchy and sugary foods. But since these cannot match the feelings produced by fats, the outcome is to eat even more and more starches and sugars, which can lead to tremendous weight gain.

Bert Guevara's insight:

What fats does Dr. Hyman suggest we eat? Here’s his list:

- Avocados

- Nuts, including walnuts, almonds, pecans, but not peanuts

- Seeds including pumpkin, sesame, chia and hemp

- Fatty fish including sardines, mackerel, herring, and wild salmon

- Extra virgin olive oil

- Grass-fed sustainably raised animal products

- Saturated fats such as extra virgin coconut butter

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Salt is Good for You ("another myth challenged; are sodium and chloride bad, or is it the salt?")

Salt is Good for You ("another myth challenged; are sodium and chloride bad, or is it the salt?") | The Healthy & Green Consumer | Scoop.it
One of the most pervasive and stupid things that we are currently told to do is to reduce salt intake. This advice has never been based on controlled clinical studies, ever. Yet, as with the cholesterol myth, the dogma that we should all reduce salt intake has become impervious to facts.

One of the most pervasive and stupid things that we are currently told to do is to reduce salt intake. This advice has never been based on controlled clinical studies, ever. Yet, as with the cholesterol myth, the dogma that we should all reduce salt intake has become impervious to facts. I find that the ‘salt hypothesis’ is rather like a monster from a 1950s B movie. Every time you attack it with evidence it simply shrugs it off and grows even stronger.

Very recently, a study was done in Australia looking at salt intake. Actually it looked at sodium intake, not salt intake. I find this interesting, as no-one that I know eats sodium. In fact, it would be interesting to see someone try.

So why do people talk about sodium consumption? I have never really worked this one out. But it does make things rather confusing. The latest guidelines suggest we should consume less than 2300mg of sodium a day, even as low as 1500mg. Go on, try it. Any idea how much salt (NaCl) that would be? Any idea how much salt you consume every day? No, thought not.

Yes, we have been given guidelines that are totally meaningless, and impossible to follow. In fact 2300mg of sodium is roughly 6000mg of salt (NaCl). So why are we not advise to eat six grams of salt a day? I have no idea. Perhaps someone can tell me. What is this sodium nonsense? [Not that anyone has any idea what six grams of salt even looks like poured out of a salt shaker – I know, I have tried this several times.]

Bert Guevara's insight:

Actually, salt is good! (iodized or not)

"If we eat salt we are eating both sodium, and chloride. You cannot have one without the other. So I became interested in the chloride issue, not the sodium. We are always warned about sodium, but no-one ever mentions chloride levels. Is there any evidence that high chloride consumption is bad for us? This is an area mostly defined by silence, and zero research. ..."

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Five ways to eat yourself healthier - CNN.com ("superfoods + balanced diet is the key")

Five ways to eat yourself healthier - CNN.com ("superfoods + balanced diet is the key") | The Healthy & Green Consumer | Scoop.it
Forget which foods are "super" -- we asked experts which foods to include as part of a balanced diet, to keep our bodies fit and healthy.

Dietary supplements and so-called "superfoods" have become big business in the food, health and sports nutrition industries, bringing connotations of health, wellbeing and overall improvement -- both physically and mentally.

But the term superfood is not recognized clinically nor readily acknowledged among nutrition experts and the evidence for supplementation has now moved in favor of balanced diets over popping pills of single nutrients.

Experts maintain that the right diet can not only control weight, but also help to keep diseases at bay by fighting the stressors our bodies encounter on a regular basis, including lack of sleep, poor diet, lack of exercise and general stress at work. These stressors can reduce our physical and mental performance and even lead to chronic diseases such as heart failure or diabetes.

So rather than which foods are "super," we asked experts which foods are useful to include as part of a balanced diet, to keep our bodies fit and healthy.

Bert Guevara's insight:

"At the core of it all is regularity, as these nutrients are quickly cleared out of the body once consumed. But equally crucial is the variation as highlighted by all three experts.

"With superfoods, people want exotic, but many products in your back yard will be beneficial," says Dubost. "It's all about major food groups and a variety."

"Or as Shukett-Hale puts it, "It's not about should I eat blueberries or mushrooms, it's about, 'should I eat blueberries or chips?'"

Not even a food claiming to have superpowers can compensate for a bad diet alongside it."

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Scientists: Air Pollution So Bad It's 'Linked to Suicide' ("our nose can't filter enough dirty air; effects serious")

Scientists: Air Pollution So Bad It's 'Linked to Suicide' ("our nose can't filter enough dirty air; effects serious") | The Healthy & Green Consumer | Scoop.it
Suicide may be linked to air pollution, according to new research that finds spikes in completed suicides in the days following peak pollution levels.

Many agree that suicide is to a great extent a product of mental illness. Different types of mental illness can precipitate different kinds of thoughts and feelings which can drive a person to taking their own lives. That air pollution can contribute to various mental disorders is a key link which everyone ought to be aware of.

Because the quality of the air we breathe directly affects mental health, our state of mind can be easily affected by air pollution. The specific mix of chemicals and contaminants, which are found in the largest amount of any given source of air pollution, is of critical importance, as is the concentration of those airborne pollutants. Some chemicals can have significantly more impact on the brain and mental health than others.

Virtually anyone can test this link between air pollution and mental health by monitoring the chemtrail activity in their area. The direct experience of many is that the more chemtrails being sprayed overhead, the more foggy and fatigued they are. Sometimes there are multiple layers of chemtrails being laid down overnight. In these instances, people experience various mental patterns first thing in the morning which never occurred previous to the considerable increase in sky spraying.

Cities all over America are being chemtrailed relentlessly. The various chemical components of these artificially fabricated chem-clouds are contributing substantially to the air pollution indices around the world. The more that chemtrails are sprayed, the more cloud cover there will be.

Bert Guevara's insight:

"Given this deleterious combination of more chemical pollutants in the ambient air and less sunlight to lift one’s spirits, it is more likely that people will get more depressed. Clinically-diagnosed major and chronic depression can then lead to attempted suicide or worse.

"This established link between air pollution and suicide is important for everyone to be aware of. The quality of our indoor air is something we do have more control over. Perhaps these revelations can serve as an incentive to improve our home and office air quality by properly maintaining the HVAC systems, and especially by regulalry changing the filters.

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This Is Your Heart on E-Cigarettes ("what you don't know may be hurting you; nicotine alert!")

This Is Your Heart on E-Cigarettes ("what you don't know may be hurting you; nicotine alert!") | The Healthy & Green Consumer | Scoop.it
Nicotine can give you a boost, stimulating a peak in your heart rate, but can your heart handle it?

“E-cigarettes have nicotine, and nicotine has dangerous cardiovascular effects,” explains cardiologist John D. Day, MD, heart rhythm specialist at Intermountain Healthcare in Murray, Utah. This is because nicotine narrows the arteries in the heart and throughout the body, he says.  “Over time, this can cause serious harm to the cardiovascular system and lead to heart attacks, strokes, and heart failure,” Dr. Day warns.

“An e-cigarette is a nicotine delivery system,” says Elliott Antman, MD, president of the American Heart Association and professor at Harvard Medical School. “Nicotine is known to increase heart rate and increase blood pressure.” This is risky business for people who already have an irregular heartbeat or dangerously high blood pressure.

“People with coronary artery blockages and people with congestive heart failure could be made worse by exposure to nicotine. They might develop chest pain or increased symptoms of heart failure,” says Dr. Antman. And a person with an arrhythmia — atrial fibrillation, for example — could have an episode provoked by nicotine, cautions Antman. “In a confined space, secondhand vapor could also expose people to nicotine, something they would not want to be exposed to.”

Consumers can choose from a dizzying array of possibilities among hundreds of brands and thousands of different flavors of e-cigarettes. But it is impossible to know what exactly you are about to inhale into your lungs.

“Because e-cigarettes are not regulated, we do not know what is in the product,” says Antman.


Bert Guevara's insight:

Are you sure of what's in those e-cigarettes?

“For individuals who are smokers, our recommendation is to try the cessation aids that have been approved and regulated by the FDA — gum, patches, etc.” says Antman. If these do not work, then it's time to talk to your doctor about quitting and possibly considering e-cigarettes.

Antman stresses two important cautionary notes. First, we don’t know about e-cigarette safety in the long term. Second, e-cigarettes are not regulated, and so we don’t actually know what’s in the products. Because of this, he recommends, “Avoid dual use of both cigarettes and e-cigarettes. Set a quick date to get off all forms of tobacco.”

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Olive Oil Compound 'Kills Cancer Cells in 30 Minutes' ("know what this oil can do to cancer")

Olive Oil Compound 'Kills Cancer Cells in 30 Minutes' ("know what this oil can do to cancer") | The Healthy & Green Consumer | Scoop.it
New research shows that a simple compound in olive oil is capable of killing cancer cells 'within 30 minutes to an hour' without harming healthy cells.

And before some of you consider this to be ‘phony science,’ you should checkout the actual study published by the the School of Environmental and Biological Sciences at Rutgers in the journal Molecular and Cellular Oncology. Even the researchers and scientists behind the study are impressed and blown away by the results, which has serious implications when it comes to how the public may soon view simple nutrition as a weapon against cancer.

The compound utilized, known as oleocanthal, has previously been identified as an ‘anti-cancer’ agent, but the true extent of its ability to fight carcinogenic cells was virtually unknown. Several studies exist on the compound’s other benefits as well, which include its potential effects on:

InflammationTumor suppressionOsteoporosisAge-related diseaseAlzheimer’s diseass

And many others that you were most likely also unaware of. But this new study, which has found that this compound can truly kill cancer cells in under an hour, may be the most amazing. Specifically, the study found that cancer cells exposed to oleocanthal were dying in a matter of 30-60 minutes — all thanks to the way in which the olive oil compound uses the enzymes of the cancer cells. Puncturing the insides of the cancer cells where the cell ‘waste’ is held, the compound wreaks absolute havoc on the infected cells.

Bert Guevara's insight:

Are you afraid that some cancers may be developing as you age? You can buy this natural oil to start the healing.

"Professor Paul Breslin, the coauthor of the study, explains that the process causes “Hell to break loose” within the carcinogenic cell interior.

"Once again, we see the true power of healing foods like olive oil proven via powerful research that has true applications for you and your family’s health (and the entire health of the planet)."

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Whole Diet Approach to Child Nutrition Urged by Pediatricians ("focus on real & whole foods; good for adults too")

Whole Diet Approach to Child Nutrition Urged by Pediatricians ("focus on real & whole foods; good for adults too") | The Healthy & Green Consumer | Scoop.it
(New guidelines for children's nutrition focus on broad diet patterns and what kids should eat, rather than what they shouldn't.

In the paper, the doctors focus on promoting a healthy overall diet, and using only a little bit of sugar, fat and salt to make healthy foods more appealing to kids. It was published online today (Feb. 23) in the journal Pediatrics.

"Parents should look for every opportunity to make small, simple improvements in the nutritional value of the foods and drinks they provide children, in school and out," said Dr. Robert Murray, one of the statement's lead authors and a professor of nutrition at The Ohio State University.

To guide parents as well as the pediatricians who counsel parents about a healthy diet, the paper spells out a five-step approach to eating. According to Murray, these recommendations are:

1.Choose a mix of foods from the five food groups: fruits, vegetables, whole grains, lower-fat dairy products and quality proteins, such as lean meats, fish, eggs, beans, nuts and seeds.

2.Provide a wide variety of different foods from each food group throughout the week.

3.Offer foods in their most-natural, least-processed state as the family budget will allow.

4.Use small amounts of sugar, fat and salt to increase the amount of healthy nutrient-rich foods and drinks that kids will eat. Good examples include flavored milks or sweetened whole-grain breakfast cereals.

5.Serve appropriate-sized portions for a child's age.

 

 

Bert Guevara's insight:

Instead of focusing on the 'don'ts'; let's increase the list of real or whole foods we can take on a balanced basis. This applies to both children and adults.

"Keith Ayoob, a registered dietitian and pediatric nutritionist at Albert Einstein College of Medicine in New York, applauded the policy statement for not banning any foods. He said it gives people the information they need to make better choices.

"A total-diet approach is better than calling out certain foods, such as sugar, or suggesting that people eat less of certain nutrients, Ayoob said."

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What – You Still Think Salt Consumption Causes High Blood Pressure? ("just stay away from refined commercial salt")

What – You Still Think Salt Consumption Causes High Blood Pressure? ("just stay away from refined commercial salt") | The Healthy & Green Consumer | Scoop.it
Do you still think high sodium intake leads to high blood pressure? Actually, this is a myth. Here is the story, plus a sound solution for hypertension.

High sodium intake as a source of high blood pressure has been an unchallenged dogmatic mantra for decades. But a few renegade MDs, several naturopaths, and chiropractors have challenged the unproven hypothesis of salt being the basis of high blood pressure (HBP). Turns out that the link between high sodium intake and elevated blood pressure is a false one.

Pure, unrefined salt is actually a necessary and helpful dietary component. Perhaps the most well known salt promoter is Dr. David Brownstein, MD, author of Salt Your Way to Health. Refined commercial table salt, used excessively in processed foods, is processed with toxic chemicals and stripped of its inherent nutritional value. It’s mostly poison with very little nutrition, though even using table salt often won’t lead to high blood pressure.

Actually, those with high blood pressure (and everyone, really) should just consume more foods rich in potassium. Meta-analysis’ show how low potassium intake has the same impact on blood pressure as high salt consumption – the real problem is an imbalance between sodium and potassium.

Bert Guevara's insight:

Choose the right "healthy salt. It turns out that the "refined commercial table salt" is not recommended, but neither does it lead to high blood pressure.

"Pure, unrefined salt is actually a necessary and helpful dietary component."

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H2O Alkalizer's curator insight, February 12, 2:14 PM

Try mineral rich, alkaline Himalayan salt.

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Ending the War on Fat ("we've been taken for a ride by fat-free advocacy; fat is good and healthy!")

Ending the War on Fat ("we've been taken for a ride by fat-free advocacy; fat is good and healthy!") | The Healthy & Green Consumer | Scoop.it
For decades, it has been the most vilified nutrient in the American diet. But new science reveals fat isn’t what’s hurting our health

Nearly four decades later, the results are in: the experiment was a failure. We cut the fat, but by almost every measure, Americans are sicker than ever. The prevalence of Type 2 diabetes increased 166% from 1980 to 2012. Nearly 1 in 10 American adults has the disease, costing the health care system $245 billion a year, and an estimated 86 million people are prediabetic. Deaths from heart disease have fallen–a fact that many experts attribute to better emergency care, less smoking and widespread use of cholesterol-controlling drugs like statins–but cardiovascular disease remains the country’s No. 1 killer. Even the increasing rates of exercise haven’t been able to keep us healthy. More than a third of the country is now obese, making the U.S. one of the fattest countries in an increasingly fat world. “Americans were told to cut back on fat to lose weight and prevent heart disease,” says Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital. “There’s an overwhelmingly strong case to be made for the opposite.”

We have known for some time that fats found in vegetables like olives and in fish like salmon can actually protect against heart disease. Now it’s becoming clear that even the saturated fat found in a medium-rare steak or a slab of butter–public-health enemies Nos. 1 and 2–has a more complex and, in some cases, benign effect on the body than previously thought. Our demonization of fat may have backfired in ways we are just beginning to understand. When Americans cut back, the calories from butter and beef and cheese didn’t simply disappear. “The thinking went that if people reduced saturated fat, they would replace it with healthy fruits and vegetables,” says Marion Nestle, a professor of nutrition, food studies and public health at New York University. “Well, that was naive.”

Bert Guevara's insight:

This new analysis on fat brings us back 4 decades! After reading the whole article, it turns out that FAT is good. All the fat substitutes bring about new problems. I suggest that you take time to read the whole article.

In the end, let's eat whole foods and balance our diet.

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Single Serving of Coconut Oil can Boost Brain Health Significantly ("brain tune-up using coconut oil")

Single Serving of Coconut Oil can Boost Brain Health Significantly ("brain tune-up using coconut oil") | The Healthy & Green Consumer | Scoop.it
Were you aware that consuming a single serving of coconut oil daily can preserve brain health and reverse dementia and Alzheimer's thanks to healthy fats?

Perhaps you already know about the numerous health benefits of coconut oil, but were you aware that in as little as one daily serving, the medium chain triglycerides (MCT) or ‘healthy’ fats in coconut oil can start to repair slow neural pathways and improve cognitive functioning and memory? This is true for people of all ages, but especially in senior adults.

The connection between coconut oil and Alzheimer’s prevention and even reversal has been made stronger than ever, as evidenced in recent studies like the one published by the journal, Neurobiology of Aging.

While many people believe they should avoid fat altogether, medium chain fatty acids are vitally important for our health. They help to:

Prevent vitamin deficiency since many vitamins like vitamin D are only found in fatty parts of foods (good, not man-made fats, like hydrogenated and partially hydrogenated oils which have been tampered with by man) and are therefore called fat-soluble. This means your body can only absorb these vitamins by eating healthful fats.Good fats can increase the bio-availability of fat-soluble nutrients needed for multiple tasks in a healthfully functioning body.Good fats support both physical and physiological health in developing children, starting as early as during fetal development.As we age, medium chain fatty acids can help prevent cognitive laziness and loss of memory.MCFA or medium chain fatty acids (which are slightly different than medium chain triglycerides, but also found in coconut oil) are also extremely helpful at reducing belly fat.

The primary healthy triglyceride found in coconut oil is lauric acid, which is found abundantly in a mother’s breast milk. To build a strong body, especially a well-functioning brain, you need fatty acids. Along with balanced glucose levels, full chain amino acids and important micronutrients can keep your brain functioning at high levels from cradle to grave. Consuming coconut oil is a great way to boost not only brain health, but overall health as well.

Bert Guevara's insight:

VCO for brain health and over all health, as well! Need I say more. Just one serving a day is good enough!

To my friends who are "losing it", try VCO daily!

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Eric Larson's curator insight, February 10, 11:46 AM

Do you need a brain tune-up?

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Electronic Cigarettes ("is vaping a lesser evil than smoking or is the nicotine just as bad?")

Electronic Cigarettes ("is vaping a lesser evil than smoking or is the nicotine just as bad?") | The Healthy & Green Consumer | Scoop.it

One point is clear, whether people use E-cigarette or regular cigarette, they are consuming nicotine and it is an addiction that kills. Hence, several states in the US are finalizing on calling on an overall ban on e-cigs as with regular cigarettes.

What are E-cigarettes and how do they work?
E-cigarettes or E-cigs, also known as vapor cigarettes or vapes, do not light on fire or burn. They run on a heated liquid or cartridge that release nicotine. They work the same way as their regular counterpart. The end of the e-cig glows as you inhale and a puff of smoke is exhaled. All E-cigs essentially have a battery, a heating element and a cartridge that holds the nicotine and other components.

Using an e-cig is called vaping.

As of now, the school of thought is that "E-cigarettes may be less harmful than cigarettes" but we still are not aware of the long-term risks of the same. In December 2014, of the 600 papers submitted to Cochrane review, only a meagre amount of 12 were up to the Cochrane standard and only two were Randomized Control Trials (RCT), which is the strongest measure. One amongst the two randomized control study by the health research council in New Zealand, published in Cochrane library dated 16 November 2013, interpreted that e-cigarettes with or without nicotine were modestly effective at helping people quit smoking. It also concluded that there is an urgent need to clearly establish their overall benefits and harm at both individual and population levels.

What the present day youth think about e-cigs is that they are light and safe. Hence, there is a rise in its use among this population. Teens think that it will be easy for them to quit smoking later on if they stick to the e-cigs whereas the truth is, once the brain is used to the taste of nicotine, it actually won't give it up so easily.

Bert Guevara's insight:

Maybe "vaping" (e-cigarette smoking) will give a you a few more years than tobacco, but is it that safe as we are made to believe?

"If you do not smoke, don’t vape. If you are a smoker, you can try using e-cigs as an option to conventional nicotine replacement therapies. You can discuss the risk benefit ratio of e-cigarette use for you with your doctor. Ultimately, you have to make up your mind.

"For now, the take home message is that tobacco products are not a good idea; be it e-cigarettes or regular cigarettes."

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Healthy Dietary Styles | The Nutrition Source ("there are many choices for a balanced diet")

Healthy Dietary Styles | The Nutrition Source ("there are many choices for a balanced diet") | The Healthy & Green Consumer | Scoop.it
While current research comparing diets of differing macronutrient ratios may not point to one “perfect” diet, there is compelling research about certain dietary styles, including the Mediterranean diet, that offers strong guidance.Curious about “quick fixes” like diet pills and gastric bypass surgery? Check out our tips for how to reach a winning weight.Low-fat fails

While low-fat was once the diet du jour, subsequent research has shown that low-fat diets are ineffective, and moreover, that eating healthy fats is beneficial for health.

 

While many “diets” are fads meant to be followed for short periods of time, research shows that some approaches, including some low-carbohydrate diets and Mediterranean diets can be good models upon which to base your own dietary strategy as long as they incorporate healthy, high-quality foods.

One study comparing a low-carbohydrate, low-fat, and Mediterranean diet followed over 300 people for a 2-year period and found that diets composed of different foods can lead to different weight loss outcomes.  Published in the New England Journal of Medicine, this study concluded that:

Mediterranean and low-carbohydrate diets might be more effective than low-fat diets.The positive effects of the low-carbohydrate diet and the Mediterranean diet upon lipids and glycemic control suggest that individualized dietary interventions – which take personal preferences and metabolic considerations into account – could be effective. 
Bert Guevara's insight:

While there are no "perfect" diets, there are many ways to create a healthy and balanced diet. Take time to read.

"Calories matter, but quality is equally important. When making dietary decisions, regardless of whether you choose a certain dietary style such as low-carbohydrate or Mediterranean, you can also use the Healthy Eating Plate as a guide for how to fill your plate.

"A healthy diet for weight loss also needs to be sustainable, and regardless of what you’re eating, you need to make sure you’re not eating too many calories overall. Calories do matter, but focus first on choosing high-quality, healthy foods."

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Onions: Harnessing Powerful Anti-Inflammatory Properties ("keep the outer layers which have the nutrients")

Onions: Harnessing Powerful Anti-Inflammatory Properties ("keep the outer layers which have the nutrients") | The Healthy & Green Consumer | Scoop.it
Onions are an amazingly healthful vegetables offering numerous health benefits. A major benefit, onions are able to prevent and reduce inflammation.

If you were asked to name the healthiest foods, you would likely name things like kale, spinach, garlic, ginger, and the like. Another healthful food, onions have been pegged as flavorful and a staple in many dishes, but despite their overwhelming popularity, few know about their many health benefits. One such health benefit of onions revolves around their anti-inflammatory properties.

What really produces the anti-inflammatory properties in onions are antioxidant phytonutrients. Compounds like quercetin and anthocyanin work to prevent the oxidation of fatty acids. They also act to reduce inflammation throughout the body.

Quercetin, according to Arthritis Today, has been shown to inhibit or stop leukotrines, histamines, and prostaglandins (inflammation causers) in both rheumatoid and osteo-arthritis. Additionally, quercetin has been recognized for inhibiting the inflammatory enzyme 5-lipoxygenase, which helps prevent inflammation.

Another Argentinian study on rats showed that both garlic and onions have the ability to reduce inflammation in animals that had developed insulin resistance after a steady diet of fructose. According to those researchers:

“These results highlight the importance of the consumption of natural vegetables and also contribute to the understanding of the beneficial effects of functional foods in the prevention of METS (metabolic syndrome).”

 

Bert Guevara's insight:

Habang mura ang sibuyas ngayon, kumain nito araw-araw! Sipilyo ka lang pagkatapos.

"First, seek out pungent red or yellow onions. The onions that have the strongest smells are those with the greatest benefits. Red onions contain more antioxidants and total flavonoids than white and yellow onions.

"Next, don’t be so quick to discard so many outer layers of the onion. Once you get the paper-thin skin off, keep the others. The outer layers contain the highest concentrations of antioxidants. 

"Although there are supplements that claim to offer similar benefits of quercetin, the quality derived directly from the onion is far superior. So, save your money and buy a bag of onions rather than a bottle of pills. Try having a serving of onions each day."

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What Diet Soda Does to Belly Fat ("try room-temp water to quench thirst, better if alkaline")

What Diet Soda Does to Belly Fat ("try room-temp water to quench thirst, better if alkaline") | The Healthy & Green Consumer | Scoop.it
More evidence that diet soda contributes to weight gain, not weight loss

A new study published in the Journal of the American Geriatrics Society found that people who drank diet soda gained almost triple the abdominal fat over nine years as those who didn’t drink diet soda. The study analyzed data from 749 people ages 65 and older who were asked, every couple of years, how many cans of soda they drank a day, and how many of those sodas were diet or regular.

Those answers ended up being extremely predictive of abdominal-fat gain, even after the researchers adjusted for factors like diabetes, smoking and levels of physical activity. People who didn’t drink diet soda gained about 0.8 in. around their waists over the study period, but people who drank diet soda daily gained 3.2 in. Those who fell in the middle — occasional drinkers of diet soda — gained about 1.8 in.

These results, which the study authors call “striking,” add to the growing body of evidence that no- and low-calorie sweeteners may come with health concerns. Though scientists are still puzzling through the mechanisms by which diet soda seems to have the unintended consequence of weight gain, they have some ideas. Sugar-free sodas contain substances that sweeten up soda at 200-600 times the sweetness of sugar.

Bert Guevara's insight:

Why not go back to drinking water? In a restaurant or canteen, just ask for it.

"Researchers in the new study found that belly-fat gain was most pronounced in people who were already overweight. “People who are already at cardiometabolic risk because they have higher BMIs are really in double or triple jeopardy,” Hazuda says. “When they think they’re doing something good by drinking artificially sweetened beverages, it’s actually totally counterproductive.”

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8 Reasons You Have No Energy ("check out what you may be doing wrong")

8 Reasons You Have No Energy ("check out what you may be doing wrong") | The Healthy & Green Consumer | Scoop.it
Stuck in a midday slump? Change these habits right now for an instant energy boost.

You’d be hard-pressed to find someone who doesn’t hit snooze or experience the midafternoon slump every once in a while, but if you constantly feel like you’re dragging it may be time to take a closer look at your routine. If you don’t have a related health condition and are getting enough shuteye each night, you may be to blame for the constant fatigue. Here are 8 energy-zapping habits that you can change today.  

1. You’re eating too much sugar. 

2. You aren’t exercising enough.

3.  You’re skipping breakfast.

4. You’re sitting too much.

5. You’re drinking too much caffeine.

6. You’re dehydrated. 

7. You have poor posture.

8. You’re not snacking smart.


Bert Guevara's insight:

Are you feeling low even if you are not sick? Check out these probable causes and be conscious about them daily.

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Why Full-Fat Dairy May Be Healthier Than Low-Fat ("myths on fat will change your grocery list & diet")

Why Full-Fat Dairy May Be Healthier Than Low-Fat ("myths on fat will change your grocery list & diet") | The Healthy & Green Consumer | Scoop.it
Dodging dairy fat may be bad for your waistline

A recent review published in the European Journal of Nutrition of the existing research on dairy fat came to some surprising conclusions: People who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. When it comes to weight gain, full-fat dairy may actually be better for you, the review found.

“In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.

A recent review published in the European Journal of Nutrition of the existing research on dairy fat came to some surprising conclusions: People who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. When it comes to weight gain, full-fat dairy may actually be better for you, the review found.

Bert Guevara's insight:

Eating everything in moderation is the key. Although fats are no longer "evil", they should still be taken in moderation.

"Several more European studies have suggested similar links between full-fat dairy and lower rates of obesity, heart disease, and diabetes. And a just-published review from the journal BMJ concludes that, back in the 1970s—when health regulators established national diet guidelines that encouraged people to avoid fat—there wasn’t evidence to support those warnings. Basically, the foundation for all your “fat is evil” beliefs may have always been weak."

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9 Kiwi Fruit Benefits - Reducing Cancer Risk, Promoting Vision ("a small fruit with a lot of punch")

9 Kiwi Fruit Benefits - Reducing Cancer Risk, Promoting Vision ("a small fruit with a lot of punch") | The Healthy & Green Consumer | Scoop.it
Did you know that this fruit also offers numerous health benefits? It's time to experience all of the kiwi fruit benefits that the fruit has to offer.

Weighting in at about 4 ounces and resting at about 3 inches long, the kiwifruit is known for it’s high vitamin C content – containing more of the vitamin than even an orange. Overall, some notable vitamins and nutrients in kiwi are:

Vitamin CVitamin K (helps with absorption of vitamin D)FolateFlavonoidsPotassium (as much as a banana)Vitamin EBeta-caroteneLuteinZeaxanthinFiberMagnesiumCopper

Kiwi is also a great ‘prebiotic’ food. Prebiotic nutrients help to feed the probiotic bacteria in your gut (these bacteria are essential for optimal health). This helps keep digestive health in check while also helping to prevent a number of health issues.

Here are over 9 kiwi fruit benefits.

1. The Fruit Lessens Respiratory Problems Like Asthma, Coughing, and Wheezing

2. Kiwi Protects Against DNA Damage, Cancer

3. Improve Cardiovascular Health

4. Protection against Macular Degeneration ....

 

Bert Guevara's insight:

The Kiwi Fruit is Great for:

- Strengthening the immune system and preventing colds or sickness.

- Protecting against respiratory problems, including asthma, coughing, and wheezing

- Promoting healthy skin

- Supporting the digestive system

- Promoting a healthy pregnancy

- Boosting heart and cardiocascular health

- Promoting vision and maintaining eye health

- Preventing anemia

- Protecting against DNA damage and oxidative stress.

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4 Reasons Why More People are Turning Away from Tuna ("time to take this off your grocery list")

4 Reasons Why More People are Turning Away from Tuna ("time to take this off your grocery list") | The Healthy & Green Consumer | Scoop.it
From over-fishing to radiation and mercury contamination, here are 4 reasons more people are turning away from canned tuna.

Tuna is one of America’s favorite canned fish, but that is quickly changing for many individuals who realize the downfall to buying and opening that small can. From the environmental impact of over-fishing which results in fishery depletion and the accidental catch of other fish like dolphin, to the obvious mercury-contamination we’ve all known about for so long, here is why more people are turning away from canned tuna.

1. Radiation in Tuna

2. Over-fishing

3. Many tuna products are mislabeled

4. Mercury in Tuna

Bert Guevara's insight:

I realize that our Gen San fishermen rely on tuna for a living, but I believe that we have to allow the tuna to repopulate and for tuna consumers to have less mercury in their system.

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7 surprising benefits of an afternoon nap ("most practical way to stay healthy the whole day")

7 surprising benefits of an afternoon nap ("most practical way to stay healthy the whole day") | The Healthy & Green Consumer | Scoop.it
From boosting memory to lowering blood pressure, a little midday shut-eye is a study in small wonders.

From boosting memory to lowering blood pressure, a little midday shut-eye is a study in small miracles.

Ah, the afternoon nap. The domain of preschoolers and the leisurely, naps are all too often considered a luxury or a sign of slackery. But in truth, many (many) of us are chronically sleep-deprived and the quickest of naps can do wonders.

As Tony Schwartz, author and chief executive of The Energy Project writes in The New York Times, “No single behavior has more power to influence overall well-being and productivity, I’ve come to believe, than additional sleep, assuming you don’t currently get enough.” He goes on to note that short naps can be a powerful and highly efficient way to temporarily compensate for an inadequate night’s sleep.

Most experts recommend a nap of 10 to 20 minutes, any longer can lead to "sleep inertia" – a deep grogginess that can be hard to snap out of. But how can a mere 15 minutes of daytime slumber really help? Consider the following.

Bert Guevara's insight:
Taking a 10-20 minute nap works miracles. Check these out:1. Provides a memory boost

2. Lowers blood pressure

3. Calms your nerves

4. Improves alertness

5. Enhances creativity

6. Boosts willpower

7. It’s better than coffee

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Drinking coffee helps keep your DNA from breaking apart, researchers find ("anti-disease and cancer properties")

Drinking coffee helps keep your DNA from breaking apart, researchers find ("anti-disease and cancer properties") | The Healthy & Green Consumer | Scoop.it
The idea of coffee as an antioxidant has been around for a while (http://phys.org/news6067.html) and now a recent study shows that coffee can also serve as a way to stop your DNA from spontaneously breaking apart.

The idea of coffee as an antioxidant has been around for a while and now a recent study shows that coffee can also serve as a way to stop your DNA from spontaneously breaking apart.Researchers from the University of Kaiserslautern studied the effects of drinking a dark roast coffeeblend on the frequency of spontaneous DNA strand breaks.Two groups of men were made to drink 750 mL of water or coffee per day for 4 weeks. Before the study, both groups showed a similar level of spontaneous DNA strand breakage in white blood cells. Afterwards, they found that there was now a 27 percent difference between both groups, with the coffee group displaying significantly less breakage.They concluded that regular coffee consumption leads to greater DNA integrity. DNA degradationhas been previously shown to lead to mutations, diseases, and even cancer in some cases.

Bert Guevara's insight:

Another reason to drink coffee regularly!!!

"They concluded that regular coffee consumption leads to greater DNA integrity. DNA degradationhas been previously shown to lead to mutations, diseases, and even cancer in some cases."

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Alberto Saavedra's curator insight, February 22, 6:17 PM

I drink so much coffee I will probably live forever

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5 Ways to Strengthen Your Immune System ("it's part of a healthy lifestyle diet; very simple to apply")

5 Ways to Strengthen Your Immune System ("it's part of a healthy lifestyle diet; very simple to apply") | The Healthy & Green Consumer | Scoop.it
Here are 5 ways to supercharge and strengthen your immune system. It’s flu season, so it's time to protect yourself and keep feeling 100 percent.

It’s flu season, and even if you don’t fall ill like Piers Morgan after publicly receiving a flu shot from Dr. Oz, you still run the risk of getting sick. Particularly in the colder months, when we are sitting inside more often, our houses are closed up, and we stay in close quarters—it’s the perfect time for illness to thrive. But, when you take precautions to keep your immune system running on high, you can skip the tissues and even natural cold remedies, and coast through winter without a second thought. Here are 5 ways to supercharge and strengthen your immune system.

1. Strengthen Your Immune System – Eliminate Sugar

2. Herbal Teas

3. Green Smoothies and Juicing

4. Expose Yourself

5. Eat Garlic

 

Bert Guevara's insight:

You'll be surprised how simple it is!

"Do you know about all of these solutions to strengthen your immune system, but never actually partake in them?!

"In order to stay healthy, you have healthy habits. Tis the season for colds and flu, but you don’t have to be a statistic this year.

"Eat right, get active, and keep your immune system functioning as it should. If you do get sick, get plenty of rest, drink lots of water, and consume some immune-boosting foods.

"Lastly, here are 5 foods NOT to eat while sick or battling a cold."

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5 Things That Happen if You Quit Sugar for Life ("good lifestyle option for diabets; won't hurt much")

5 Things That Happen if You Quit Sugar for Life ("good lifestyle option for diabets; won't hurt much") | The Healthy & Green Consumer | Scoop.it
We certainly don’t need so much sugar. If you quit sugar for life and eat only naturally-occurring sugars, you’ll notice these 5 positive changes happen.

1. Your Energy Will Improve

Yet without all the sugar, we’re guaranteed to have a higher energy level naturally. In other words, all that sugar is blocking our body’s ability to keep our energy stores at maximal levels. ...

2. Your Weight Will Stabilize

... By going on a sugar detox, your body will not be subjected to the need to deal with all those additional calories. You won’t feel hungry, and you’ll end up losing weight – or at least not seeing the scale fluctuate as dramatically.

3. Your Intestines and Colon Will Perform More Efficiently

... When you remove sugar, you’re enabling your tummy and bowels to reset their abilities to process what you’ve eaten. You may even find that you go to the bathroom more often …

4. You’ll Stop Wanting Sugar

It’s a fact: sugar begets sugar. After you rid it from your food regimen, you’ll slowly begin to lose the desire to eat anything with sugar in it.

5. Your Skin Will Look Healthier

Many people report that their skin feels and looks healthier after they stop giving in to sugar’s pull.

Bert Guevara's insight:

Go sugar-less or sugar-free; it's healthier!!!

"Start small by evaluating everything you’re eating and drinking. If you are addicted to sugar-laced coffee drinks sold at popular coffeehouses, scale back on how many times you drink them. Then, scale back some more. Soon, omit certain sugar-laden products. Over time, you will physiologically adjust to your new habits."

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Eric Larson's curator insight, February 10, 11:45 AM

Get rid of sugar and feel better.

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Chase the Common Cold away with Kiwifruit ("if you are tired of the common citrus, try this")

Chase the Common Cold away with Kiwifruit ("if you are tired of the common citrus, try this") | The Healthy & Green Consumer | Scoop.it
Weighing only 4 ounces, the kiwifruit may be small but packs a powerful immune-boosting punch - treating the common cold faster and preventing sickness.

There is no denying it, cold and flu season is here, and drugstores are busy with cold sufferers seeking relief from symptoms. And with more and more people avoiding mainstream solutions, it’s important to outline what can naturally provide relief. Indeed, there may be an easier and more natural way to kick the common cold. In our go-go society everyone wants quick relief, and one little green fruit may be just the answer – kiwi.

Weighing in at only 4 ounces, the kiwifruit may be small, but packs a powerful immune-boosting punch. The gold kiwifruit (Actinidia chinensis) is the subject of a study recently published in the British Journal of Nutrition that suggests a causal relationship between the kiwi and a reduction in the severity and duration of upper respiratory tract infections in healthy older adults.

One hundred and thirty two older adults participated in the research study. Half of the group consumed a diet rich in the gold kiwifruit while the control group received gobbled bananas.  In addition to being an excellent source of vitamins C, E, folate, potassium, polyphenols and carotenoids, kiwi is also high in dietary fiber. The study group consumed enough golden kiwifruit to make up 20 percent to the daily recommended allowance of fiber. While bananas contain the same calories and kiwi, they are not as nutrient dense.

During the 28-day research project, both groups experienced a marked decrease in both the severity of head congestion and sore throat. However, the kiwi group’s head congestion was relieved four days sooner and their sore throats three days sooner than the banana group. Lab samples also indicated that the gold kiwifruit increased the concentration of electrolytes in the red blood cells.

Bert Guevara's insight:

In case you are tired of the common citrus concoctions in fighting colds, try something different - kiwi fruit.

"Weighing in at only 4 ounces, the kiwifruit may be small, but packs a powerful immune-boosting punch. The gold kiwifruit (Actinidia chinensis) is the subject of a study recently published in the British Journal of Nutrition that suggests a causal relationship between the kiwi and a reduction in the severity and duration of upper respiratory tract infections in healthy older adults."

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Eric Larson's curator insight, February 10, 11:47 AM

Good way to feel better.

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6 Foods Nutrition Experts Won’t Eat ("they're displayed everywhere! hard to avoid ... just say NO")

6 Foods Nutrition Experts Won’t Eat ("they're displayed everywhere! hard to avoid ... just say NO") | The Healthy & Green Consumer | Scoop.it
These top nutrition experts avoid these foods — maybe you should too.

Most of us are familiar with the typical no-no foods like sugared soda or anything deep-fried, but have you ever wondered what the experts steer clear of? Everyday Health’s nutrition mavens dish on the foods they won’t eat, and share tips for making healthier swaps.

1. Hot dogs, bacon, and sausages. 

2. Sugary coffee creations. 

3. Stick margarines. 

4. Processed pastries. Everyday Health's nutrition expert Maureen Namkoong, MS, RD, said she never eats processed pastries like Pop-Tarts, Twinkies, Devil Dogs, HoHos, or Hostess Cupcakes.

5. Canned frosting. 

6. Sugar-packed cereals. Namkoong said she never eats sugary cereals because they're not filling enough and have too little fiber. "The way I see it, the calories and sugar budget are better spent on a yummy dessert that I’ll enjoy more," Namkoong said. 

Bert Guevara's insight:

All these items mentioned are displayed and sold in most stores and fast-food joints. The immediate need is to find healthy substitutes if you wish to grab a quick bite.

"How do you dilute your foods? Basically, as noted above with sugary cereals, mix half of the bad stuff with half of the good stuff.

"If you have high blood pressure, and you know salted nuts aren’t great for you, take a handful of salted nuts and mix in unsalted nuts, too," recommended Taub-Dix.

"By diluting unhealthy snacks, you’re tailoring your tastes and gradually getting used to food that’s healthier. Another tip from our experts: Pay attention to frequency and quantity when you indulge in an unhealthy food.
“It’s not just about the food. It’s about how often you’re having it and how much of it you’re having,” said Taub-Dix.

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