Tag: health Page 2 of 3

The Importance of Vitamin D

On August 7, 2019

Vitamin D is essential to the body’s ability to function healthily. Unfortunately, vitamin D deficiency is exceptionally common.

One of the primary roles of vitamin D is to help the body absorb calcium and phosphorus. Calcium and phosphorus are crucial minerals that keep the bones strong. When a person does not consume enough vitamin D, not enough calcium and phosphorus can get into the bones. Therefore, vitamin D deficiency can lead to problems like osteoporosis, easily broken bones, and in extreme cases, rickets. Rickets is a disease that is primarily found in children; it involves softening of the bones and prevents children from growing and developing properly.

In addition to the essential role it plays in bone health, vitamin D can help prevent illnesses such as cancer, diabetes, mood disorders, and certain autoimmune diseases.

Vitamin D deficiency has been associated with multiple sclerosis, which is a devastating autoimmune disease that affects the nerve cells. According to some medical research, having a high level of serum vitamin D may be protective against this disease. This is because vitamin D is what scientists refer to as an immunomodulator. This means that the vitamin helps to stabilize the immune system. Multiple sclerosis and other autoimmune diseases occur when the immune system malfunctions and attacks parts of a person’s own body.

Another potential benefit of vitamin D is that it appears to lower the risk of contracting the flu. At least one study has demonstrated that children who take vitamin D supplements are less likely to get the flu during the winter. This may have to do with vitamin D’s immunomodulating effects.

Vitamin D may be useful in treating mood disorders such as depression and anxiety. People with these disorders are more likely to have a vitamin D deficiency than people who have no mental health problems.

Finally, supplementing vitamin D may help people lose weight and avoid obesity-related diseases. This is because vitamin D supplements can act as appetite suppressants. People who have normal vitamin D levels are also less likely to develop heart disease.

It is difficult to get enough vitamin D in today’s world, but being deficient in this nutrient can be costly. People can improve their vitamin D levels by spending more time outside, eating dairy and fish, and taking supplements.

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.

The Impact of Mental Health on Overall Wellness

On June 10, 2019

In Fitness, Health & Wellness, Marissa Elman, Mental Health

Within the past few decades, the understanding of the relationship between physical and mental health has become more evident due to advancements in the fields of psychiatry and psychology. Before this revelation, the healthcare community and society viewed these two as separate entities. However, with recent research, there is a strong correlation between the two. Put simply, taking care of your physical wellness is not sufficient to live a healthy life; you need to ensure you are healthy both physically and mentally. Additionally, there seems to be a connection between those with mental health conditions and physical health disorders, further enforcing the importance of better mental health care.

Patients diagnosed with Schizophrenia are two times more at risk of death from heart disease and three times more at risk of death due to respiratory disease. This relationship is also seen in the reverse. Patients diagnosed with Psoriasis, which is a skin condition that results in dry, scaly, silvery plaques on the surfaces of knees and elbows, have a 1 in 3 chance of experiencing anxiety and depression. 1 in 10 psoriatic patients have contemplated suicide, and 1 in 3 experience problems in their relationships with loved ones.

Mental Disorders affect roughly 20% of the total population, and around 4% have a severe mental impairment. This population is at a higher risk of developing chronic physical illnesses, physical injury, accidents, violent tendencies, and suicidal thoughts or actions. The current issue is that the healthcare system is inadequately capable of dealing with mental illnesses while also treating physical ailments.

Patients often are unable to receive adequate care for their mental illnesses. This allows physical illnesses to recur since patients with mental illnesses have higher morbidity rates than mentally healthy patients. Typically, standard insurance plans do not include mental healthcare coverage, so patients may not be able to receive the care they need when it is most important. This drives healthcare costs ups since underlying mental illnesses go unchecked. Also, society views mental illnesses in a negative light that treats it not as a disorder but more like a conscious choice.

Advancements in psychiatry in recent decades are bringing treatment modalities to the forefront that are now being considered at the time of diagnosing patients. Ohio State Harding Hospital has included a focus on nutrition and spirituality when treating their patients. Harding Hospital is a prime example of how patients could be treated in the future that will allow for a more holistic approach to treatment. Focusing on treating the patient will allow patients to remain illness-free for longer. Learning from hospital systems that have already adopted the view of mental and physical well-being is the most effective way to treat patients holistically.

Treating both mental and physical ailments is essential for patients and providers alike; failing to do so will result in a decrease in quality of life and negative long term effects.

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.

How To Be Vegetarian On A Budget

By Marissa Elman

On April 17, 2019

In Health & Wellness, Marissa Elman, Vegetarianism

You don’t have to spend a lot of money to go vegetarian. In fact, in the long run, going veggie may actually save you money on your grocery bill. Whether you’re a lifelong vegetarian or have just decided to stop eating meat, these tips will help you keep your vegetarian diet fun, varied, and healthy without hurting your wallet.

Skip the organic section of the produce aisle

You don’t need to opt for organic fruits and veggies over regular ones. If organic just isn’t in the budget, consider that even eating non-organic fruits and veggies is better for you than avoiding produce altogether. Even if you are able to buy organic produce, choose wisely. Fruits and veggies with a thick, protective skin — like bananas and avocados — are safe even if they aren’t organic. Only stop in the organic section for thin-skinned produce, like grapes and leafy greens.

Visit your local farmer’s market

For fresh, in-season, local produce, visit your farmer’s market. Much of what you find there will be organic, but be sure to ask the seller if it matters to you and you aren’t sure. Buying produce at the farmer’s market is a great way to support local farmers. You may also find that in-season produce is surprisingly affordable (and often much more flavorful than what you’ll find at the supermarket).

Buy long-lasting pantry items in bulk

If you have the storage space for them, consider buying your pantry staples — like rice, dried beans, pasta, and canned goods — in bulk. Look for bulk bins at your local supermarket, or see whether your city has an Asian or Indian grocery store, which often sell rice and other basics in large quantities at a discount. Another option is to buy your staples in bulk online, which comes with the additional benefit of having them delivered to your door.

Prep rice, beans, and other staples ahead of time

Cooking your own dried beans is much cheaper than buying them canned, and you can even do it in a slow cooker. When you cook beans, make extra and freeze them in 1.5-cup portions (which is about the same as a regular can of beans). Likewise, rice freezes well, so make extra and keep it on hand in the freezer for times when you need a quick meal or side dish.

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.

Vacations For Fitness Lovers Marissa Elman

Perfect Vacation Ideas for Fitness Lovers

By Marissa Elman

On January 28, 2019

In Fitness, Health & Wellness, Marissa Elman

Going on vacations doesn’t mean you have to spend your days lounging in the sun with a cool drink in hand, though that certainly appeals to some people. For fitness lovers and adventure seekers, vacation can mean engaging your bodies in exciting, rigorous activities away from home. Here are a few vacation options for you to consider.

Explore the Galapagos

These islands in Ecuador’s territory are perfect for those with an active lifestyle. Sure, the beaches are great for relaxing, but the beautiful landscape allows for scenic hikes and surfing expeditions. On the mainland, some of the best canopy walks, where the paths are suspended above the ground, can be found. This trip is also perfect for anyone interested in nature, especially native wildlife, with giant tortoises, marine iguanas, Galapagos penguins, and more!

Drop Into Black Hole Drop in Belize

Nestled in the Maya Mountains, Black Hole Drop is a stunning cave that can only be reached by rappelling. After hiking up the foothills of the Maya Mountains, explorers will jump down 300 feet to reach the cave’s basin. While rappelling, the cave below appears dark and distance, but once you reach the bottom, you can appreciate a beautiful rainforest canopy before you depart.

Brave the Skeleton Coast of Namibia

With such a foreboding name, this location may not sound welcoming, but the sand dunes along this stretch of Namibia’s coastline are impossible to resist. Here, you can participate in unique activities like sand sledding and sand boarding. Nearby is Etosha National Park, where black rhinos and cheetahs can be found in the largest free-roaming population size in the world.

Climb Mt. Batur in Bali

For the truly adventures, what better way to spend a trip than scaling a volcano? Of course, Mount Batur is not active, but the thrill of climbing such an impressive landmass is a once-in-a-lifetime opportunity. Guided tours are available, and some treks entail climbing the mountain before dawn to catch the sunrise from the summit.

Enjoy the Diamond Highlands of Brazil

Named for its region’s famous diamond mines, the Diamond Highlands (Chapada Diamantina) boasts stunning scenery and ample opportunities for physical activity. Hike up to the top of the tabletop Morro Pai Inácio or swim in the underground cavern pool in Poco Azul. This area also features a number of incredible waterfalls; because many of them flow over flat rocks, you can often slide down them!

Copy Of Signs That You Are Mentally Strong Marissa Elman

Healthy Travel Tips

By Marissa Elman

On November 26, 2018

In Health & Wellness, Marissa Elman

It can be challenging enough to keep up with a healthy lifestyle while you are at home. However, it can be even more challenging when you are traveling. Now, especially during the holidays, traveling should not involve the stress of staying strict with a diet. There are plenty of ways to loosen the reins a bit during your trip, while also maintaining methods that will not leave you feeling cranky and lethargic. So, here are some tips for staying healthy while still enjoying travel during the holidays.

Pack With The Planet In Mind

Trying to reduce any trash while you are traveling begins when you start packing. Reusable water bottles should be one of the first things you put in your bag. Some great choices for highly insulated bottles include S’well and Klean Kanteen, and they make great travel companions as they do double duty allowing you to hold any hot or cold beverages. Other compact and useful items to pack are a reusable utensil set and a tote bag. They can help you save a lot of unnecessary plastic waste if you eat out in a new place.

Travel With Superfoods

Another great tip is to carry superfood snacks with you. These can include cashews, goji berries or almonds. If you are someone who likes a nutrition bar, you have many choices like KIND bars, Bulletproof, Primal Kitchen, EPIC, RXBAR, or Quest. You should also try and take advantage of the healthier options in the airport like CIBO Express.

Stretch Your Hamstrings Before Sitting For Long Periods Of Time

Your hamstrings usually take a beating during long flights due to the fact that you are sitting for so long. So, you will want to stretch them out before boarding the plane. Start out by facing your bag with your hands placed on the top of the handle. Then, scoot your right foot between the handle “arms” as you place the heel on the top of your bag. Finally, as you use the handle as support, begin to fold over your leg with your right foot flexed, similar to how you would in a half-split on a mat.

If You Take A Supplement, Take Magnesium

Magnesium is also known as nature’s “relaxation mineral,” and it plays a critical role in over 300 enzymatic reactions within the body and it is important for everything from the functioning of your nervous system to the health of your bones. Day-to-day, magnesium has been proven to help ease menstrual cramps, relieve headaches, and promote digestion which is all the more important when you are traveling because that is the time when you are the most prone to these problems.

Signs That You Are Mentally Strong Marissa Elman

Signs You Are Mentally Strong

By Marissa Elman

On November 2, 2018

In Health & Wellness

There are a lot of misconceptions about what it means to be mentally strong. In fact, ironically, most of the behaviors that many people associate with weakness are actually true signs of strength. This is due to that fact that in our society, we typically value “toughness” over “true strength.” When it comes to acting tough, it is all about external appearances which involve creating this persona meant to convince other people that you are impervious to pain. However, true mental strength involves working on your character and being willing to be vulnerable. Unfortunately, most people confuse their openness and honesty with frailty when it is the exact opposite. Let’s take a look at a few signs that while viewed as weaknesses, are actually signs of mental strength.

Kindness

Many times, people think that being kind means that you are a pushover or a people pleaser. However, the reality is that showing compassion for others, giving someone the benefit of the doubt, or spending your spare time to help a friend in need with a project can be a sign of strength. It often takes a lot of courage and confidence to show kindness and mentally strong people are willing to take those kinds of risks.

Acknowledging Your Weaknesses

There is a difference between recognizing and speaking the truth and putting yourself down. Through the acknowledgment of your faults whether it be not knowing how to confront people or struggling to be organized can show that you are strong enough to admit your imperfections. Recognizing your weaknesses can also help you take steps in the right direction. You can delegate the tasks you struggle with and develop a plan to succeed despite these shortcomings.

Asking For Help

Revealing that there are things you cannot do on your own is a real act of courage. This could be asking your boss for assistance on a project or reaching out to a mental health professional. Asking for help requires a lot of humility and strength of character. Most people who are mentally strong do not go through their journey alone as they surround themselves with others who can offer assistance along the way.

Failure

Succeeding at everything you do only means that you are living too far inside your comfort zone. If you are making mistakes and failing, it means that you are challenging yourself—a true sign of strength. Your failures are not proof that you are not strong enough to succeed. You should view them as proof that you are pushing yourself past your limits.