On our Facebook page, we’re running a new contest, which we’re calling Inspire Health. This contest is meant to help our community see each other’s motivation. Here’s the idea:  post a picture of what motivates you on our Facebook fan page wall. Include an in-depth explanation. After all, your picture must have a story attached to it!  Is it a competition with your sibling? Is it your a pet? Your significant other? Your children? Your grandchildren? Share with us and the rest of the Oathealth community.

Originality and creativity matter.  At a currently-undetermined date in the next few weeks, the Oathealth staff will vote on the entry we think deserves to win.  A 1st place winner will receive 6 free cans of Nutrim.  A 2nd place winner will receive 3 free cans.

Everyone has a story, and we want to hear the story of what keeps your heart health goals on track.  Share with us.  Join us on our Facebook page.  Help us inspire health!

To learn more about this contest, visit our Facebook page and be sure to read all of the information on the “Inspire Health” tab at the top of the page.  See our Facebook page here.

UPDATE:

The Facebook issues that had previously been putting Inspire Health on hold have been resolved.  Anyone who has a Facebook profile can go to our page, “Like” it, then post on our wall to enter the contest.  Be sure to read the rules on the “Inspire Health” tab and good luck!

Breaking Genetic Rules

Genes tend to be a fairly important part of our risk factors, right?  If your family has a hereditary likelihood of having heart disease, you’re doomed…correct?  Well, the Mediterranean Diet is testing those concepts.  Apparently, scientists are saying this diet is going fist-to-fist with the idea that your genes dictate your risk.

What Does This Mean?

Well, for one, it puts accountability back into our hands.  This study proves that not everything is outside of our reach, including heart health.  The study clearly states that the closer a patient’s diet was to the Mediterranean Diet, the more likelihood there was to challenge the predisposition towards heart disease.  Putting it plainly, there are ways for us to prevent heart disease despite our family history.

You Can Be in Control

The Mediterranean Diet shows that there’s hope for people with a family history of heart disease.  There is not magical cure to most of life’s health problems, but eating right and taking proper care of yourself can definitely make a huge difference.  If a good diet can challenge the potency of genetics, then everyone has some chance for a healthier heart.

To view the American Heart Association’s explanation of the study, click here.

A recent study showed that this is a very real problem.

Much like the Joe Camel effect with cigarettes a few years back, popular cartoon characters are helping children make the wrong decisions.

This isn’t just a matter of childhood obesity and health now.  It’s a matter of lasting health over the next several decades.  The children of today are the businessmen, politicians, doctors, and leaders of tomorrow.  We want our children to grow up healthy and strong, so that someday they are healthy, strong adults, correct?  That means that the manipulation of cartoon characters as food marketing devices is something we, as consumers, parents, grandparents, and concerned citizens ought to be wary of.

Not all of the foods that these cartoon characters represent are bad.  However, most of them aren’t healthy by any means, either.  Awareness of ingredients, processing methods, and overall nutritional content is the best way to judge whether or not Dora of Big Bird are trying to sell you healthy cereal or a sugary nightmare.  Even in regards to healthier food that had character branding, results weren’t always a good as with processed foods.  “We think what might be going on with that is familiarity,” said Christina Roberto, a doctoral student working at the Rudd Center for Food Policy and Obesity at Yale University in New Haven, Conn. “Which means that kids are simply really used to seeing characters on foods that are processed. And those foods are also more palatable, so the effects might be accentuated.”

Researchers even went so far as to say that the childhood obesity spike runs parallel with the amount of money put into food marketing, including that which includes popular cartoon characters.

So, if you take anything away from this, I hope you understand that the food choices we make throughout out entire lives, even in childhood, can influence our health in the long run.  These marketing ploys that have kids begging for treats in the store, could contribute to poor health many years down the road.

To see more about this study, click here.

High Blood Pressure

This is the biggest and most obvious one.  Blood pressure is a serious health concern for many reasons.  Blood pressure is also a primary factor in the likelihood of several types of stroke.  High blood pressure accounts for roughly one-third of all strokes and is the most prevalent and serious risk factor.

Smoking, Abdominal Obesity, Diet, and Exercise

The other four of the top five risk factors of stroke are smoking, abdominal obesity, diet, and exercise.  These all play into your overall health in unique ways, but they do have a unifying factor:  they all play a significant part in your overall risk of stroke.  The important thing to note here is that there’s a degree of personal responsibility tied to all of these factors.  Smoking is a choice-turned-addiction, and quitting is a great step towards better health.  Weight management, diet, and exercise are all within your hands.  Proper care and communication with your health care practitioners can lead you to good results on all these fronts.

These first five factors, blood pressure, smoking, abdominal obesity, diet, and exercise, account for 80% of the risk factors for stroke, according to this study.  Experts were able to make the study show even more specific results than this.

90% of Risk

In addition to the above risks, these complications make up 90% of the risk related to stroke:  blood lipids, diabetes, alcohol, stress, and depression.  These factors alone can create serious complications, but in combination with some or all of the other factors can be deadly.  Some decisions can be made to limit the severity of these factors, such as quitting smoking and reducing alcohol intake.  Stress management and proper nutrition can also make a difference.

Overall, the valuable lesson here is that living healthfully for your entire life is the best option.  It’s never too late to take proper care of yourself, but many of these factors were in the works long before stroke becomes a likely threat.  The earlier you can adopt healthy habits, the better.

To see an article about the study, click here.

Know the Signs

Fad diets can be pretty easy to pinpoint.  Generally, they’re hyped up and heavily marketed.  If they aren’t corporately sponsored, then they’re part of some hyped-up trend.  A good rule of thumb, if you can information on your diet from the tabloids, it’s probably not a good option.  Sometimes, these foods have specific brands of diet foods.  These may be just as highly processed as any normal foods, and often aren’t as healthy as they sound.

Look for Sound Science

“Real” diets aren’t just a “diet.”  They’re a lifestyle choice.  And usually, the diets that are worth turning into a lifestyle have special research and reports backing them up.  If you want to make tweaks, do your research.  Talk to professionals who understand the difference.  Overall, be careful of avoiding things that seem like they’re too easy for the results.

Whole Foods are Best

In many ways, your diet should be more of a series of small choices, rather than one definite plan that you stick to for a set period.  Each time you go to the store to buy food, you should be making wise choices.  A diet of whole foods and careful choices is in many ways superior to any boxed diet or trendy plan.  Fruits, vegetables, and whole grains should be the foundation of your eating habits.

When you start considering changes to your eating habits, do your research.  Be able to spot fraudulent diets and scams.  And always, always remember that wise choices will help you more in the long run than any too-good-to-be-true miracle solution.

Plan Ahead

You may worry that occasions will arise where you can’t always follow your usual routine.  Planning ahead can help you adjust to stick as close to your regular routine.  Sometimes when you’re traveling or with different people than usual, findings means to keep your health habits intact seem daunting.  A little forethought is all it takes to maintain your routine, and good health.

Adjust Accordingly

What if there is absolutely no way you can stick to it as well as you’d like to?  Try your best, and make compromises.  Find little ways to make up for it.  Can’t make it to the gym or fit in your normal exercise?  Tack on some extra walking.  Take the stairs instead of the elevator.  Worried that your evening out may make it hard to eat right?  Find ways to cut extra calories and fat from your meal and go light on the things that you’re more worried about.

You can’t always be perfect, but you can still moderate yourself.  You may not always have the best options 100% of the time, but you can provide BETTER options for yourself than what might be easy.

Get Back on Track

Sometimes we all slip up.  Sometimes we just don’t have all the options we’d like to have.  Did you splurge on that last meal?  Did you skip a few days of working out?  So, you goofed.  We’ve all done it, we’ve all been there.  Just work hard to get back on track.  Messing up doesn’t have to be a permanent situation.  You may have actually learned something from your break.  Maybe you figured out the best way to avoid losing your routine.  Maybe you accidentally found something new to incorporate into your usual regimen (hopefully a healthful, beneficial addition).

No one’s perfect, and your routine can’t always be.  While it’s good to be consistent with things such as diet, exercise, sleep, and relaxation, you can still have wiggle room.  It’s most valuable to keep in mind, though, to realize that consistency matters.  Also, be sure to talk to your healthcare professionals about big lifestyle changes such as exercise programs and major diet changes.  Routines are only good to keep if they’re the right routines.

“Should I be taking supplements or not?”  This question came up as I was talking with a friend.  They asked whether or not they should supplement whey protein in their health shake.  My typical answer to this is, “Only supplement when you don’t get enough of something or have an increased need for it.”

My personal opinion is that most of us get enough protein and this in not a necessary supplement.  On the other hand I know there is research to show that supplementing with whey protein can be beneficial.  Now, this blog post is not about whey protein but this conversation got me thinking.  Maybe it is beneficial to supplement whey protein because it completes an empty loop left by the heavy consumption of casein, the other main milk protein.

Just a little background:  whey protein is the by-product of cheese making.  The whey is removed and the casein is concentrated.  Considering cheese consumption has quadrupled in the last 6o years it got me thinking that maybe the imbalance that eating to much cheese may go beyond the excess it creates.  What about the imbalance that is created because of what is missing?

Why Do We Need to Supplement?

In my understanding, why we need supplementation is usually because we’ve removed something that was originally there to begin with.  Throw into the mix bad food choices, nutrient depleting farming methods, and increased toxicity…you get a fuller picture of why we need supplementation.

One problem I see with using supplementation as the fix for the removal of nutrients during food processing is that I don’t believe we have a full handle on all the things that are being removed.  The depth of what food has to offer is still being explored.  New nutrients like polyphenols, anthocynadins, and ellagic acid are just some of the beneficial chemicals that have been discovered in food in just the last few years.

To think that taking in isolated nutrients through supplements, and fully replace what we’re missing, is short-sighted.  Isolated nutrients are the beginnings of realizing what we are missing when we alter food from its original state.  Isolated nutrients may be just a start, but I think they are necessary to patch of some of the damage caused by the modern food system.

So to go back to my original thoughts about whey protein, I don’t think supplementing it will overcome our excessive consumption of cheese.  Our best bet it to consume far less cheese.

So what about the other supplements?  Should I take something to make up for what I do not get in my diet?

What Should I Be Supplementing?

I believe there are three main areas that Americans fall short on in their diets.  Then, they need supplements to compensate.  These areas are:  a multivitamin mineral, omega 3 fatty acids, and probiotic nutrients.

First and foremost, consider a good multivitamin mineral supplement.  It is best to get a whole food form with plenty of magnesium.

Secondly, I recommend a good omega 3 supplement. This fat is destroyed or removed from most processed foods because it is so volitile, or unstable.  Since it is unstable and breaks down easily during processing and preparation, I recommend you get flax oil from a good company that is kept in the fridge.  Even better yet buy some flax seeds and grind them yourself with a coffee grinder.  Add this to oatmeal, pancakes, over salad, or mix it right into dinner.  Add raw walnuts and extra virgin olive oil to your day and you have a good start to meeting this need.

Thirdly, I recommend a good probiotic supplement.  Since we’ve become a germaphobic society, we generally kill off good bacteria (probiotics) in food processing.  Pasteurization of milk is a good example of a source that would have supplied lots of good bacteria, but we destroy them during processing.  Add antibiotics to this equation, which kill good and bad bacteria, and now you have created an overwhelming need.  I think many people would benefit from daily probiotic supplementation.  Once you have a better balance of good bacteria you can probably go down to a one month supply every 3 months.

Supplementation should have a specific purpose.  If you are not aware of the reason why you take a supplement make sure to ask a qualified person for advice.  Dietary supplements can also help us regain and maintain our health.  Supplementation for medicinal purposes is way beyond the scope of this article.

Photo by Burger Baroness under Creative Commons License

Livin’ Big

             The saying ‘everything is big in Texas’ doesn’t apply just to the Lone Star state anymore. It also applies to the fast food culture and food in general. For example, did you know that 40 years ago McDonald’s only burger weighed about 1.5 ounces, compared to today’s largest patty of 8 ounces? That’s quite an increase, isn’t it? Read on about what happened to our meal portions and how it may affect our health.

 How Much is Enough

Since the 1970s, overweight and obesity has drastically increased. There is a 19% increase in people that are overweight and a 15% increase in obesity. Food is often offered in larger quantities at many different eateries. For example, according to National Heart, Lung, and Blood Institute (NHLBI), a typical two slices of pizza has 350 more calories than twenty years ago. Twenty years ago we didn’t have a choice of five different sizes of coffee. Nowadays, you may buy a 32 ounce cup of coffee that can have as many calories as someone’s dinner. Serving sizes are so messed up today that it’s hard to tell how much food is enough.

 More Calories, More Fat

With constant increase in portion size we are consuming more food, more calories, and more fat. And, it seems like the increase is no where near the end. The recommended daily amount of meat for adults should be around 5 ounces. Recently, fast food restaurants such as Burger King, Wendy’s and others, introduced several massive burgers with calories up to a 1000, with 12 ounces of meat. That’s enough meat for two days! The Hardee’s breakfast burrito which includes eggs, bacon, ham, sausage, cheese, gravy- I hope I am not missing anything- and hash browns has more than 900 calories and about 60 grams of fat. Keep in mind that the recommended amount of fat per day is 65 grams. Such increase may have negative effects on cholesterol and heart health.

 Cornell Study

When you’re at the movie theater, have you seen the sizes of those buckets of popcorn? According to NHLBI, today’s popcorn at the movies has more than 350 extra calories compared to two decades ago.  

Cornell University conducted an interesting study where two groups were divided, with different sizes of buckets, and different tastes of popcorn. One was with a medium size and the other group with a large size and stale popcorn. The study showed that taste didn’t even matter. The buckets were finished regardless of the taste, even with larger sizes. And, that’s what amazes me the most. Why force yourself on empty calories when it doesn’t even taste good? Maybe it’s because we want to get our money’s worth. But, seriously, they’re so big we can fill up those buckets to wash our cars.

 Who’s to Blame

The food companies are just one part of the problem. We are another part of it. Yes, I said it. We tend to buy more food when it’s cheaper thinking that we’re getting great deals. Well, a great deal is when we buy healthy foods, not buckets of popcorn or super sized meals. We are so used to ‘have to buy more if cheap’ mentality, that we even start to complain if the bucket is not overflowing with popcorn. I know it’s tempting and I tend to do it myself, but we must realize that we’re not actually offered a better deal. What we’re offered are more calories and fat.

Next time, when you are ordering food, try and get a smaller portion. See how it feels, because you’re probably getting just enough to satisfy those food cravings.

Photo by yashima under Creative Commons

I’ll Have a Glass of Red Wine, Please

If you’re a wine enthusiast you’re in for a treat. If you’re just like me, who knew nothing about wine and its benefits for cholesterol, then you’re in for a surprise. It turns out that several medical studies done at the University of California, London School of Medicine and other institutions, report a decline in cholesterol after consuming red wine. Now, let’s immerse into the world of wine, shall we?

Red Wine and Saponins

According to Andrew Waterhouse, a PhD in Enology (study of wine chemistry) at UC Davis, scientists have found certain chemicals that may help lower cholesterol. These chemicals are called saponins which are found in grapes’ skin. Researchers believe that saponins bind to cholesterol and prevent absorption. Saponins are also found in other foods such as olive oil, chickpeas and soy beans. The discovery of saponins in wine, specifically in red wine, might give scientists further clues and evidence that red wine has certain health benefits.

For example, let’s take a look at the French Paradox. Cheese, butter, croissants and other very delicious foods are part of the French diet. Even though these foods are delicious, they are very high in fat. Yet, the French heart disease rates are lower than in the U.S. France is also one of the largest consumers of wine. Many researchers believe that there is a link between red wine and the French Paradox. The discovery of saponins will definetly support this link. Or, maybe it’s because the French eat whole foods, not processed, but that’s just a maybe.

Everything in Moderation

Another research study shows that having a glass of red wine daily for a 4 week period increased HDL cholesterol (the good kind) up to 16% while lowering the LDL (the bad kind). The Institute of Preventative Medicine in Denmark showed that moderate consumption of red wine for a period of one month is associated with desirable changes in HDL, even compared to red grape extract. But, moderation is the key. The recommended amount is only around 5 oz. of red wine. One glass of red wine already contains about a half of daily dose of saponins, but one glass was enough to show benefits in lowering cholesterol.

Which Kind Is Better?

For all of you wine enthusiasts, studies showed highest amounts of saponins and antioxidants in red Zinfandel, followed by Pinot Noir and Cabernet Sauvignon. If you’re a fan of white wine, the amount of saponins and antioxidants are much less compared to red wine. Sorry.

So, keep in mind that red wine has more beneficial content than white wine, in case you’re deciding on which wine to drink for today’s dinner.

Whole Foods and Heart Health

It’s interesting to see how researches keep finding more and more healthful chemicals in our foods. Whether its avocados with their beneficial monounsaturated fats or red wine with newly discovered saponins, there are plenty of whole foods available that may help lower cholesterol and benefit our health.

Just remember, when it comes to alcoholic beverages such as wine, use common sense and moderation. If not sure, ask your doctor if you are able to consume one glass of red wine once in a while. Enjoy your dinner!

Photo by Michael Mark under Creative Commons License

 Avocado, a Heart Healthy Fruit?  

              Yes, avocado is considered a fruit. But, I am not going to write about whether it’s a fruit or a vegetable. It would be one boring blog. Instead, I’ll tell you about what I found out about avocados and their benefits for heart health. It’s an amazing fruit, really.  

              Growing up in Europe, avocados were not as popular as on the other side of the Atlantic Ocean, but my family would always buy them if available at a local super market. Avocados were in the fruit section, so I was always confused that it didn’t taste like fruits at all. Our family used avocados mostly in salads and that’s how I became a fan of their delicious taste. There are actually hundreds of different ways your can use avocado and if you don’t believe me, visit California or Texas. These two states are the biggest consumers of avocado in the US.    

  Fat, Cholesterol, and Confusion  

              But, not everyone was a fan of avocado. I remember a family friend who said that avocados are high in fat and that fat raises cholesterol. Certain unhealthy types of fat definitely don’t help cholesterol but, not all fat is bad. We need to differentiate fats here, for example, trans fat that you may find in greasy fries from your local joint is bad, but monounsaturated or polyunsaturated fats, in reasonable amounts, can actually help in lowering cholesterol.  

  Avocado for Heart Health  

              A study that was done in Australia shows that including avocados in one’s diet may help reduce cholesterol by 8 percent. This is better than just a low fat diet by itself. That same study showed that HDL cholesterol (the good stuff) increased by 15 percent in people who included avocados in their daily meals. Such benefits are caused by avocado’s healthy monounsaturated fat and Beta- Sitosterol. Beta- Sitosterol blocks LDL (bad cholesterol) from absorbing, resulting in lower cholesterol levels.  

              Amazingly, Australian study not only showed that avocados may help reduce cholesterol levels, but help with weight management as well. Eating half to a one and a half avocado per day for a month helped people to lose weight.  

  We’re Missing the Point  

              I was excited to find out that avocado fat is healthy and helps reduce cholesterol levels along with other benefits. Looks like our family friend didn’t know much about different types of fats and was misinformed. Knowing this kind of information may greatly benefit us in selecting the right foods for a healthier lifestyle. Many of us miss out on lots of great food that is available for us everyday, with plenty of benefits. So, next time you’re doing grocery shopping, put that avocado in your cart.