Tag: diet

Science and Weight Loss

On July 7, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman

The weight loss industry is full of myths and misconceptions. Every year a new fool-proof study is on talk shows and dominates adds across all websites and social media platforms. Try to turn your mind away from diet pills and magical fruits or nutrients instead of looking towards science. Over the last few centuries, scientists have made incredible leaps and bounds when it comes to human anatomy. Check out a few different aspects of the human body and weight loss.

The Power of Water

It’s a simple fact that we need water to survive. Not only is it necessary to function, but it can also be a helpful tool when it comes to losing weight. Drinking water can boost your metabolism 24-30% over a period of 60-90 minutes. Drinking a glass of water before a meal can also help you feel fuller, therefore decreasing the chance of over-eating.

Intermittent Fasting

Intermittent fasting has become incredibly popular in the health community over the past several years. You cycle between periods of eating and fasting, to achieve a more controlled food intake. Short term studies suggest that intermittent fasting is as effective as continuous caloric restrictions.

Consume Less Added Sugars and Refined Carbs

Added sugar is one of the worst additions to the modern diet. Most people consume far too much sugar, and it often happens by just forgetting to look at the labels. A multitude of studies show that added sugars often like to obesity and the development of Type II Diabetes. Refined carbohydrates are also often overlooked in products and meals. Foods like white bread and pasta can spike blood sugar and lead to hunger and cravings that, in turn, can lead to an increase in food intake.

Weight loss is an admirable goal for your health. Try putting these simple safeguards into your diet, and look for results. In the meanwhile, keep an eye out for the next article in our series, Science and Weight Loss.

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Easy Ways To Add Fitness To Your Daily Routine

By Marissa Elman

On April 20, 2020

In Fitness, Health & Wellness, Marissa Elman

Most people today are too busy for long workouts at the gym or marathon training runs after work. But with a little planning, it’s not too hard to squeeze an extra five or ten minutes of exercise into one’s daily routine. Here are some easy fitness tips for busy people.

1. Start Your Day With a Walk, Jog or Bike Ride

Just one lap around the block, either on foot or on a bike, is an easy way to boost the metabolism and get the day off to a good start. It probably won’t even be long enough to break a sweat, so no extra shower time is needed. But it gives the mind a positive boost along with burning some extra calories.

2. Exercise on Your Lunch Break

Taking lunch breaks on the go is another easy way to sneak in a little exercise. Walk a few laps around the office or down to the cafe on the corner and back.

3. Take a Stretch Break at Your Desk

Instead of heading to the water cooler or coffee maker for every break, it’s just as easy to do a few calisthenics exercises and stretches without even leaving the cubicle. A quick standing hamstring stretch, lower back stretch, quad stretch, and calf stretch sequence only takes 60 seconds total.

4. Hit the Gym After Work

There are two secrets to efficient after-work gym workouts:

Always keep a gym bag packed and stowed in the back seat

Join a gym close to home or the office

5. Cycle or Walk for Quick Errands

Instead of taking a driving to pick up a loaf of bread, just ride a bike or jog. If it’s only a mile or two away, the total trip won’t take more than 15-20 minutes.

6. Keep Exercise Equipment Within Arm’s Reach

Lastly, make exercise ridiculously easy. For example:

– Keep a 15 pound dumbbell next to the couch or work desk

– Take the first empty parking stall and walk a little farther

– Take stairs instead of elevators

– Work at a standing desk for a few hours a day

Which Fruits Help Your Body Function Better

By Marissa Elman

On March 11, 2020

In Marissa Elman

Which Fruits Help Your Body Function Better?

We all know that fruits are good for us. Fruits provide the necessary energy and nutrients that our bodies need to function. We know we need a good balance of fruits in our diets, but which fruits are beneficial for which of our body organs and systems? We would all like to eat with more purpose, right? Check out some specific fruit tidbits below.

Apples

“An apple a day keeps the doctor away” is more than a catchy rhyme! Research tells us that apples are among the healthiest fruits we can eat. Apples are packed with fiber, potassium, and vitamins C and K. Their antioxidants facilitate healthy heart function and reduce the risk of some types of cancers and type 2 diabetes.

Grapes

Grapes are a marvelous source of fiber and potassium; their antioxidants help lower blood sugar and prevent certain cancers and heart disease. Red-skinned grapes specifically contain a higher amount of the previously mentioned nutrients.

Pineapple

If you enjoy a tropical treat, look no further than the pineapple. Loaded with vitamin C and manganese (a mineral necessary for proper body and brain functionality), pineapple also contains bromelain, which is high in antioxidants and anti-inflammatory properties.

Some people subscribe to the idea that the shape of the fruit is essential. Specifically, if the fruit itself resembles the form of a body organ, then the fruit is beneficial for that organ (or body system). This type of thinking dates back to the era of Socrates and Plato, but there is actually some scientific backing to it. A couple of top examples are:

Grapefruits

When sliced in half, grapefruits resemble the human breast, and the fruit itself is especially useful in helping prevent and combat certain types of breast cancers. It’s also helpful to know that citrus fruits, in general, are beneficial for us due to the high vitamin C content, the antioxidants and the plant compounds that can help facilitate weight loss.

Tomatoes

Cut open a fresh tomato, and you will see a small, pale heart created from the tomato’s pulp and seed formation. The familiar formation is more than a coincidence; tomatoes are also a heart-healthy fruit! The lycopene inside tomatoes leads to a reduced rate of heart disease in both men and women.

Bananas

Hold a banana in front of your face, and you’ll have a big yellow smile. That’s because bananas contain tryptophan, which, once converted to serotonin inside your body, produces happy and peaceful thoughts.

Fruits are an essential part of our daily diet and our health! Try mixing in a balance of the previously mentioned fruits to live a healthier, happier lifestyle.

Myths About Healthy Eating

By Marissa Elman

On July 15, 2019

In Health & Wellness, Healthy gut, Marissa Elman

There are a lot of food and nutrition myths that can mislead individuals and ultimately result in poor health. At the very least, many of these food myths compel people to restrict their options and miss out on foods that are not as bad as they are made out to be. Unfortunately, many people still believe these myths and avoid eating perfectly healthy foods. Here are some common food and nutrition myths that have been debunked.

Eggs get a bad name that is totally undeserved. Yes, they are high in cholesterol. However, countless scientific studies have shown that the high cholesterol content in foods such as eggs does not actually raise cholesterol levels. The real problem is foods that are high in saturated fat and trans fats. Eggs are also high in protein and many other vitamins and minerals. The myth that eggs are unhealthy and can raise your cholesterol levels is completely false. Eggs are actually a healthy food that should be a staple in most diets.

The tendency to avoid consuming butter and using margarine instead is the result of another common food myth. People believe that margarine is better because it contains no saturated fat and cholesterol. The problem is that many margarine brands contain trans fats. These kinds of fats are highly damaging to your health and should be avoided. It is better to eat natural butter than margarine laced with trans fats.

Coffee has a myth attached to it that it will make people lose fluids. The loss of fluid can then cause dehydration. It is correct that coffee is a diuretic, which means it causes people to urinate. The diuretic effect of coffee is negligible, however. This means that drinking several cups of coffee a day will not dehydrate anybody. Coffee can be enjoyed without ever worrying about becoming dehydrated or losing fluids. Other beverages have been labeled as harmful for similar reasons, but the only fluid that will actively dehydrate anyone is that which contains alcohol.

Many people believe that eating raw, fresh fruits and vegetables is always the best way to get the most nutrients. This is not always the case, however. Cooking carrots, for example, actually increases their nutritional value. It is also obvious that some foods should only be eaten when cooked, such as potatoes. A raw diet has some benefits, as addressed in a previous post, but not all foods can or should be consumed when raw.

Frozen and canned foods have a bad reputation when it comes to nutritional value. The most prominent myth surrounding them is that they lose nutrients when frozen and are not as healthy as their fresh counterparts. In reality, even the fresh fruits and vegetables you find in the supermarket have probably lost a significant amount of nutrients while traveling for days or even weeks to the supermarket. Frozen and canned fruits and vegetables are still highly nutritious and can be a part of a healthy diet.

What is the Paleo Diet?

By Marissa Elman

On June 3, 2019

In Marissa Elman, Paleo Diet

A Paleolithic diet, or Paleo diet, normally refers to the regimen that humans are presumed to have subsisted on during the Paleolithic or “Old Stone Age” period. This era began around 2.5 million years ago when it is believed that people first began using stone tools, and the diet accounted for a number of physiological changes that occurred in humans as they dealt with periodic shifts in climate and began to control fire. It is also known as the “Stone-Age diet,” “caveman diet,” and “hunter-gatherer diet.”

The main ingredients of the Paleo diet consist of wild game and fish, eggs, and the roots, fruits, nuts, and vegetables of wild plants. Usually absent are foods such as beans, grains, dairy, processed sugars, oils, and salt, as most of these items were unavailable prior to the emergence of agriculture and livestock domestication around 10,000 years ago. The diet is typically low in sodium and carbohydrates and high in protein.

However, it’s uncertain precisely what Stone Age humans subsisted on as well as portion size and preparation styles given the genetic, geographical, and opportunistic differences affecting various populations. For example, grains from wild grasses as well as legumes and insects may have been available and possibly consumed by some but not others, while the availability of meat and fish might have varied considerably due to environmental factors like climate and nearby sources of freshwater.

Modern interest in the Paleo diet was sparked in 1975 by Walter Voegtlin, a gastroenterologist who proposed a similar regimen in his book “The Stone Age Diet.” In 1985, Dr. Boyd Eaton and anthropologist Melvin Konner published “Paleolithic Nutrition,” which later inspired Loren Cordain, an expert in exercise physiology, to publish “The Paleo Diet” in 2002. The Paleo diet has since increased in popularity, often as a weight-loss regimen.

Cordain and other proponents of the diet state that, metabolically and genetically, human physiology has changed little since the end of the Stone Age, and that the rapid advent over the past century of processed and artificial ingredients, trans fats, and excess sodium has led to an increase in disorders such as obesity, type 2 diabetes, hypertension, cardiovascular disease, and irritable bowel disease. It is proposed that the Paleo diet is better suited to human physiology and therefore promotes a leaner, more energetic and healthier lifestyle overall.

Naturally, there is no one diet that will suit every individual’s needs. Still, the principles of the Paleo diet could be beneficial for everyone if applied with consideration to specific dietary restrictions or allergies.

5 of the Best Vegetarian Restaurants in the U.S.

By Marissa Elman

On May 5, 2019

In Health & Wellness, Marissa Elman, Vegan, Veganism, Vegetarianism

The United States has become a major contender on the worldwide vegetarian dining stage. In fact, most of the highest ranked vegetarian restaurants in the world are located in the US, with only a handful of them falling outside of the country. Read on to learn more about the vegetarian restaurants in the U.S. with the highest rankings.

Blossoming Lotus

Located in the beautiful city of Portland, Oregon, the Blossoming Lotus offers up delicious American Asian fusion cuisine. Their all-vegetarian menu offers restaurant patrons fully organic plant-based entrees such as Live Nachos, Cheesy Plate, Tandoori Cauliflower, Fingerling Potatoes, Roasted Beet and Apple Salad, Chicory Caesar Salad, Carnitas Enchiladas, and much more.

Bouldin Creek Cafe

Located in Austin, Texas, this vegetarian restaurant serves up an absolutely delicious and cutting edge vegetarian meal selection. Some of the delicious dishes include a kale side salad, Brussel bites, summer Buddha bowl, BBQ McFib, Natalie’s Noodle Bowl, Joe’s jackfruit tacos, Ruby Reuben, and a lot more. Almost all of their menu items are already or can be prepared vegan, as well.

Bulan Thai

The name says it all. This heavenly restaurant offers up delicious vegetarian Thai cuisine. Located in sunny Los Angeles, California, their menu features items such as spring rolls, corn fritters, golden tofu, tempeh, sate, seaweed rolls, curry puffs, and much more. The establishment also offers a wide selection of all-vegan desserts and drinks to choose from. Bulan Thai prides itself on providing delicious dishes that use no meat, no M.S.G., and no trans fats.

Bunna Cafe

This vegetarian Ethiopian restaurant can be found in the heart of Brooklyn, New York. An absolute hit with the local vegetarians, their menu features amazing and authentic African dishes such as Shiro, Gomen, Yatakit Alicha, Keysir Selata, Misir Wot, and much more. If you’ve never tried Ethiopian cuisine, Bunna Cafe has you covered with a variety of delicious, healthy dishes.

Crossroads Kitchen

Another restaurant based in Los Angeles, California, the Crossroads Kitchen offers patrons a delicious assortment of American-style vegetarian cuisine. On their menu, you can find mouthwatering dishes such as chickpeas with creamy French dressing sauce, vegan kabobs, vegan hamburgers, tossed salads, lima bean pasta, bean and rice bowls, and much more.

With more individuals trying out vegetarian lifestyles, the number of restaurants that cater to these dietary choices is growing. Though the five restaurants featured here are arguably among the best in terms of taste and value, there are plenty of other establishments across the country that are worth trying.

What Is Raw Veganism and Is It Healthy?

By Marissa Elman

On March 21, 2019

In Health & Wellness, Healthy gut, Marissa Elman, Raw Veganism, Vegan, Veganism

Most people who decide to become vegans do it for health reasons, although others do it for environmental and humane reasons. Veganism is different from vegetarianism in the sense that some vegetarians will eat eggs and milk products, while vegans don’t eat anything that comes from an animal. Raw veganism takes things a step further; this diet limits the vegan to eating only raw fruits, vegetables, grains, nuts, legumes, and seeds.

Benefits of Raw Veganism

Naturally, raw vegans don’t eat any kinds of processed foods, either. This alone keeps them from ingesting toxins and chemicals that other people, including vegetarians, might be ingesting. Raw vegans believe that uncooked or just slightly heated foods are healthier than fully cooked foods.

A person can choose to be a raw vegan in order to help themselves recover from an illness or to purify their bodies for improved health reasons. This will have positive effects if it’s done for a period of time, but studies suggest that it shouldn’t be a permanent way of life.

Risks of Raw Veganism

The fact is, regular vegetarians stand a risk of missing out on some key vitamins and minerals because they don’t eat meat or meat products. This is the case even for those who eat eggs and dairy products. There are actually many nutrients the body needs that can only be obtained from eating meat, even if it’s just once in a while. Otherwise, there is a need to supplement the diet by taking vitamins on a regular basis.

Cooking food also makes it easier for the body to digest the food without being overworked. An overworked digestive system can lead to feelings of tiredness and fatigue as well as failure of the body to absorb certain nutrients from the food itself. Cooked food can encourage the release of nutrients that wouldn’t be released otherwise.

Lycopene is one of such nutrients that is released when tomatoes are cooked instead of eaten raw. Lycopene works as a powerful antioxidant, and it has been said to be more powerful than vitamin C. Calcium, vitamin D, and B12 are other nutrients that might be absorbed less by the body of a raw vegan. This can mean weaker muscles and brittle bones over time.

Living a vegetarian or vegan lifestyle has become trendy, especially in North America. Many vegetarians, vegans, and raw vegans have adopted these lifestyles for both health and social reasons. It might benefit them to conduct more research about the risks of raw veganism before permanently adopting this lifestyle.

Extreme Fad Diets You Should Never Try

By Marissa Elman

On May 31, 2017

In Health & Wellness, Marissa Elman

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Most people who have tried to lose weight have attempted a fad diet or two. These diets typically force you to eat certain foods for a specific length of time, normally a week or so, in hopes that you will see a significant drop in your weight. While these diets may seem harmless, they can actually do more harm than good, and you’re likely to put all of the weight back on that you lost once you return to your normal diet. If it sounds too good to be true, it probably is, so the following fad diets should be avoided at all costs.

The Tapeworm Diet

This diet was made popular in the 1950’s, and it involved the dieter swallowing actual tapeworms. The premise behind it was that the tapeworm would consume the calories and the person’s body would not have a chance to absorb the excess calories. Not only is this diet absolutely disgusting, it’s actually extremely dangerous. Having a parasite in your body can lead to weight loss, but at a serious cost to good health. A myriad of problems can arise such as fatigue, cramps, diarrhea, and even an intestinal block if the tapeworm gets large enough. This one is the worst of the worst and should not even be considered.

The Cabbage Soup Diet

Many people who have tried fad diets have tried this diet along the way. The cabbage soup diet promises that you’ll lose at least 10 pounds and consists of eating cabbage soup for an entire week with different fruits and vegetables for select days. While this isn’t the most dangerous diet, it is not going to be effective in losing weight in the long term. The 10 pounds that you do lose is going to be all water weight, and maybe even some muscle mass since the diet does not include very much protein to retain muscle.

Cotton Ball Diet

This extreme diet is also extremely dangerous. Popularized by YouTube among teenage girls, the cotton ball diet involves the dieter swallowing cotton balls that have been soaked in some type of juice or smoothie in hopes that it will allow the person to feel full and not want to eat anything. Much like the tapeworm diet, the cotton ball diet can lead to serious health problems and even death in some case. The reason it is so dangerous is because the cotton balls can get stuck throughout the digestive system, which is a breeding ground for bacteria. Stick to eating cotton candy every once in awhile and leave actual cotton balls for their intended hygiene-related purposes.

Instead of cutting any food out, learn the power of eating in moderation and increase your daily physical activity. Leave the fad diets alone and always talk to your doctor before you begin any significant changes to your diet.