What part does food play in our wellbeing?

As we explore the world of health and wellbeing, we must not overlook the whole picture of what health provides for us. What is the whole picture? Good question to ask, but there truly is no one good answer. 

Wellbeing encompasses so many moving parts starting with our surrounding environment, how we nourish (or don't nourish) ourselves, how we challenge ourselves through a healthy mental eagerness to learn, how satisfied we are in our social circles and let's not forget personal accomplishment and fulfillment. 

We tend to focus on food, right? Why not, food is something that we need not only to survive, but to nourish us as well. But think of all of the delicious and nutritious foods that we have available to us. For those of us fortunate enough to live in well-populated areas with good working infra-structures, we even have more choices in the foods we eat. How about variety? Variety in fruits, vegetables, proteins and grains is essential, so then why focus merely on what the media tells us? The media talks about 'superfoods', but you simply don't hear to much about the importance of nutritional variety, do you? 

It is good to reflect on the foods we eat on a daily basis, not just to eat when we are hungry (or not), but how will that food that we are about to eat benefit our wellbeing? We come full circle to variety again, why not switch up our diets to add a variety of fruits and vegetables, grains and proteins, but let's remember portion size too. 

Why not have a glass of red wine with dinner or a small piece of dark chocolate for dessert? Why should that be off limits to us -- unless of course your doctor restricts that from your diet for some health reason. Have you known of a healthy and nutritious food that you haven't had in your diet for awhile? Is it because there is so much hype about the health benefits of chia seeds or avocados or cauliflower? 

While those foods are excellent, why not add a food you haven't had in your diet for awhile -- like maybe radishes, or watermelon, or watercress or mustard greens? All of those foods just mentioned have loads of vitamins and minerals that lead to better health. Below is a list of some foods that you don't hear too much about in the media, but are vitally important to providing us with essential nutrients. It is after all healthy variety that optimizes our wellbeing. Isn't that what we want?

• Radishes
• Turnips
• Watercress
• Kholrabi

Just as those foods mentioned above may or may not have been in your diet lately, why not start making healthy variety part of the way we look at life? Yes, routines are important, but it is also healthy to liven up our lives a bit and challenge ourselves to do different things. Take up a new hobby, drive to work on a different route, get up 10 minutes earlier than usual to simply sit quietly, bike ride to the grocery store or take kayaking classes at your local YMCA. It is all about optimizing our wellbeing and that is what we should want for ourselves and our loved ones, don't you think? 

What are 'stripped' carbs anyway?

Carbohydrates -- we love them -- we hate them -- can't decide whether or not to forget about them all together or simply not care and eat every carb imaginable, right? Why do we hear that carbs are bad and therefore we need to go on a 'low-carb diet' or we need to 'carbo-load' before a race? There is a difference between good carbs and bad carbs and I believe most people know this, but regardless a decision for 'all or nothing' seems to be heard by many. 

Roxanne B. Sukol, a preventive medicine specialist and medical director of the Cleveland Clinic's Wellness Enterprise believes that people should refer to the refined carbs as 'stripped carbs'. That is, stripped carbs have no nutritional value. 

Interestingly enough, refined carbs start out like whole-grain carbs, but once 'processed' by food makers, they lose their fiber-rich properties. Once this process happens, good healthy choices go out the window. So, as the article points out, clients shouldn't be wary of cutting carbs out of their diet all together, but should just swap out the refined carbs for the whole grain carbs.

Carbohydrates, a macronutrient, serve the body in by providing energy and regulating blood glucose. Ideally, carbs should be used up first as an energy source. That allows for protein to do its job in making hormones and muscles along with other essential tasks. Carbs can only be stored in our bodies on a limited basis as well, hence another reason to have this very important macronutrient in the right amount. So generally speaking, if physically active or wanting to maintain weight, a range of 100-150 grams of carbohydrates a day is good. This all depends on one's health though and certainly it is best to check with a physician before starting any kind of diet.

Exercise: The Secret To Aging S-L-O-W-L-Y

I may not be able to convince you that exercising everyday is beneficial for you, but will you pay attention when scientific study after study says it really does make a difference? In fact, there are 19 good reasons to exercise! Unfortunately, there will always be someone who will be so averse to exercise that there is nothing one can do to convince them of the benefits otherwise, right? But, how much does one truly value the quality of their life?

This is where the "why" comes in. Why should we want to be better people, more productive at work, more loving with our families, have more of a positive outlook on life? The 'whys' in the previous statement are merely what draws us out to be better human beings, but think of the health benefits that exercise provides us.

Let's break it down even further and evaluate what draws our attention to the importance of exercise, starting with the some of the following points:

(1) Slows biological aging: I always think of little kids, especially when it comes to celebrating their birthdays. How many times have we heard an 8-year-old or a 12-year-old say something like: 'I just turned 12 today'! with all the exuberance that they can muster. How many times do we hear a 43-year-old person shout out, 'I'm 43-years-old today!' with the same exuberance as that child? Probably not many! 

Simply stated, it has been found that people who regularly exercise age more gracefully. The study conducted by Brigham Young University discusses this very thing and can be found by going to this link. The more active we are, the better the biological aging process unfolds for us. 

(2) Lengthen Your Lifespan: Imagine adding years -- quality years -- to your life? Really, who doesn't want to have more time to enjoy their lives, their families, travel, work and vacations? It has been found that people who actually followed through with completing a regimen of moderate exercise levels for at least 150 minutes a week added 3.4 years on to their lifespans! Breaking that down even further, exercising a mere 30 minutes a day makes a world of difference! If 30 minutes is too much, how about breaking that down even further to 10 minutes in the morning, 10 minutes at lunchtime and 10 minutes in the evening? You've got to start somewhere, right? Our lifespans and energy levels typically increase even more when exercise levels increase too. 

(3) Other health benefits from regular exercise include:

• lowering of blood pressure;
• a healthier approach to dealing with stress;
• strengthening of the heart and keeping the arteries in a healthy state to deliver blood to our other organs;
• sleeping better;
• lowering type 2 diabetes risk;
• maintaining proper immune function;
• breathing better;
• and, a general healthier and more positive outlook on life.

In conclusion, I may or may not have convinced you that exercise is beneficial for you, but why wouldn't you want to give yourself the best gift ever -- good health that enables you to follow your 'heart's desires' to live life to the fullest?

If you have interest in better health, go to another highly recommended website called, 'Positive Health Wellness', that covers other immensely important topics of interest that include diet & nutrition, exercise, recipes, beauty and aging and even pain relief!

What is the Mediterranean Diet and should we follow it?

Can we even count how many diets exist today? How well do they work? When it comes to the word 'diet', it just sends such a negative message to people! It sounds so restrictive and frankly, a restrictive diet may be necessary for some that are in medical need of it, but what about those people that are relatively healthy, and just merely want to lose a few pounds? Generally speaking, the Mediterranean diet is one of the most sensible-sounding diets out there right now, and its recommended for people in order to minimize their chances of getting heart disease, cancer, depression and even dementia.

On another note, have you heard of the Blue Zones? The Blue Zones are based on 5 geographical regions in the world where people generally live to 100+ years...healthfully. The Blue Zones follow a sensible diet -- such as the Mediterranean diet -- along with other common denominators that consist of moving naturally, having a purpose in life, minimizing stress, following an 80% rule by eating deliberately and slowing down as to not overeat, eating mostly plant-based foods, drinking alcohol moderately, participating in a faith-based community, putting family first and keeping a strong social supportive group as one's 'tribe' of people. 

Now, going back to the Mediterranean diet and how the Blue Zones sets the tone for leading a healthy life, why not eat a variety of foods that include a multitude of fruits and vegetables. Think of the spectrum of the colors of the rainbow and apply those colors to the endless amounts of fruits and vegetables that include those foods. 

Imagine matching the order of 'rainbow colors' to those of a variety of fruits and vegetables. Here is an idea of what I mean:

• The first color of the rainbow, Red, best represents nutritious and natural antioxidants that occur in our foods such as red wine and red grapes for Resveratrol; chile peppers for Capsaicin; and tomatoes, watermelon, pink grapefruit and bellpeppers for Lycopene. 

• The second color, Orange, best represents the natural antioxidants in the following foods such as Curcumin found in curry; papaya and tangerines that contain Beta-Cryptoxanthin which are important for our vision, bone and cell growth; sweet potatoes, carrots, winter squash and cantaloupe that contain Alpha-Carotene and lastly, citrus which contains the antioxidants Hesperidin and Naringenin.

• Our third color, Yellow, best represents Bromelain which is found in pineapple; Limonoids found in citrus and lastly, Lutein and Zeaxanthin found in foods like corn, leafy greens, and mango. 

• The color Green which follows next in the rainbow spectrum of colors best represents Chlorophyll found in foods like watercress, leeks, arugula and parsely; Apigenin and Luteolin, two natural and healthful compounds found in foods like celery and parsley; Catechins found in green tea and lastly, Isothiocyanates found in Kale, brussels sprouts and broccoli. 

• The fifth (Blue), sixth (Indigo) and seventh (Violet) colors would fall into the category of the Purples contain Indoles, Ellagic Acid and Anthocyanins which are best represented by such foods as purple cauliflower, purple cabbage, a variety of berries, red cabbage, eggplant and grapes. 

Other food categories that fall under the Mediterranean diet include:

• Eating a majority of plant-based foods like fruits and vegetables, whole grains, nuts and legumes'
• Exchanging butter with healthy fats like extra virgin olive oil;
• Flavoring foods with herbs and spices rather than salt; 
• Restraining from eating red meat to a few times a month;
• Eating fish and poultry a minimum of two times a week;
• Enjoying meals with family and friends where foods are eaten more deliberately instead of in a rushed state;
• Drinking a moderate amount of red wine and lastly, getting plenty of exercise.

There is no doubt that there are many overlapping similarities when it comes to following the Mediterranean diet and attaining the many of the health-benefits that can be found in the Blue Zones. 

So why not try it out, the worse thing that can happen is living a healthier life -- isn't that incentive enough?

8 Superfoods For Better Sleep

While I can't emphasize enough -- as I'm sure many other health and wellness experts would agree -- good nutrition and exercise are essential building blocks for leading a healthy lifestyle. But, what about sleep? Well, yes, sleep should definitely not be overlooked!

In the fast-paced society that we live in there are so many demands, aren't there? 'I've got so much on my plate, there is no time to sleep!' However, in saying such a statement, we tend to forget the importance of sleep and how much of it we really need in order to function at our best. Sleep helps the body heal by repairing the heart and blood vessels. Additionally, by not getting enough sleep, the chances of getting kidney disease, high blood pressure, diabetes or stroke are that much more probable.

The following are 8 recommended superfoods for better sleep:

(1) Almonds: These delicious nuts are both high in potassium and B vitamins which are important for our nervous system to de-stress and relax. So, how about some almond butter on toast or a banana before bed?

(2) Bananas: Bananas are also chock full of B vitamins and potassium which help with getting yourself to a better sleep state. Bananas which contain a good amount of essential minerals and vitamins help with relieving insomnia.

(3) Brown Rice: Brown rice contains GABA which is an amino acid, aids in relaxing the nervous system as well and acts as a natural tranquilizer for a good night's sleep.

(4) Cherries: This fruit helps to promote the release of melatonin which is the hormone that aids in the ability for our bodies to fall asleep.

(5) Chickpeas: Chickpeas happen to have a good amount of B vitamins -- these vitamins aid in the making of melatonin, specifically B6. Even having chickpeas as an afternoon or late afternoon snack can make wonders happen when it comes to proper 'shut-eye'.

(6) Kale: Kale happens to have lots of Magnesium which helps quite a bit when it comes to getting good sleep. Magnesium has been shown to play a role with sleep.

(7) Oatmeal: Oatmeal can also help with getting you to sleep as it induces the release of melatonin which, again, aids in the sleep/wake cycle.

(8) Walnuts: Walnuts contain tryptophan which is an amino acid that greatly contributes as a sleep aid. Apparently, in the brain, tryptophan converts to serotonin which induces sleep.

In order to be more productive in our daily tasks/life there is no doubt that sleep is the third component -- along with diet and exercise -- to living a healthy lifestyle.

BonAppetit PodCast: Healthy Eating Habits

Podcast: BonAppetit Healthy Eating Habits

The Midlife Health Checklist: How do you fare with YOUR health?

There is no doubt that the inevitable happens. We age. Some of us may age more gracefully than others, but nonetheless, we age. So what can we do about it? Accept it, but you set the terms and conditions. Do everything in your power to 'stay young at heart'. It is possible and frankly, that's the way I plan on going down with it. How about you?

According to Dr. David Agus, turning 40 is the 'turning point' where we may see life through another set of glasses so to speak. This is the time of questioning not only our mortality, but where are we now, what we have done in the past and what we will do in the future to make positive, good things happen for others as well as ourselves. This is also the time when we may focus more on how we feel after indulging in 'bad food' or too much alcohol and how different that all was in our earlier years.

Going back to aging gracefully though, we can set the terms and conditions as much as we can by eating right, enjoying life to the fullest, exercising regularly and sleeping well. We can stave off disease much better if we lead a healthier lifestyle -- no doubt.

The following 4 categories are definitely tried and true and highly recommended for us to follow as much as possible. While all of the points in the article may not apply to everyone -- which makes sense since we all have different metabolisms -- they are a good place to start with leading a healthier lifestyle. Good idea to also check with a physician as well before starting any diet/health program. Below is your midlife health checklist.

(1) Diet: 

• Drink full fat milk which may apply more especially after a good exercise session. It has been found that it can help with the reduction of muscle mass which occurs with age. It also contains calcium which is essential for bone health. If milk isn't 'your friend', there are other calcium-rich foods that are terrific such as kale, sardines, yogurt, broccoli, watercress and bok choy.
• Avoid unnecessary supplements. Instead of focusing on taking a calcium supplement, the best thing to do is to simply eat real food. 
• Eating portion-controlled foods on smaller plates as well as eating more slowly and deliberately leads to healthier habits that can make a big difference when it comes to better health.
• Say No to shiny packets. Those shiny packets contain artificial ingredients from sweeteners to chemical preservatives contained in many processed foods speed up the aging process.
• Take probiotics: According to Liz Earle, the author of The Good Gut Guide, states that "healthy bacteria and lactoferrin found in plain live yogurt can dramatically improve our levels of skin-friendly flora, which in turn leads to smoother, clearer skin, especially for those prone to adult-onset acne or rosacea".
• Drinking coffee and tea in moderation can be a really good thing to do. It has been found that moderate amounts of caffeine is thought to reduce the risk of Alzheimer's and can also improve physical performance.
• Eat Mediterranean. Some simple 'food trades' such as swapping red meat for organic white meat or butter for olive oil are good options to follow. Additionally, if we add turmeric to our diets -- which help to fight inflammation, arthritis and depression -- we can add on to our longevity.
• Stick to healthy fats and cut down on sugar. Yes, sugar is an ingredient to avoid as much as possible as it damages our cells and promotes wrinkles. Who wants that?
• Alcohol doesn't have to be cut out of life after 40 for gosh sakes! It is just a good idea to drink in moderation and even stick to non-alcohol days more frequently. Looking forward to a glass or two of 'vino' with a loved one is after all part of the fun part of getting older!

(2) Sleep and mental health: 

• Having someone to share our life with not only makes life sweeter, but its good for our health too! 
• Its good to have a 'time out' where we can take a little time for ourselves, right? How about taking a few minutes to sit quietly and simply 'be' or how about a long bath or reading a good book? All good stuff....
• Taking a walk is great for decreasing depression and improving our wellbeing.
• So many of us have desk jobs now-a-days, but what about investing in a desk where you can stand instead of sit? "If you stand for eight minutes of every half an hour you are at work, and move around for at least two minutes, you can experience lower levels of blood sugar and cholesterol, reduced weight and improved concentration, according to a study by Cornell University".
• Forming good habits helps with our overall health and wellness. So, going to sleep and getting up in the morning around the same time is good!
• Sleep in a quiet, cool and dark place. If you don't get good quality sleep, it can negatively affect not only our mood, but even our mental health, weight and heart function.
• It's just not good to be staring at our laptops or phones before bed. Studies have shown that exposure to the blue-white light which is emitted by those technology tools prevents our brains from releasing melatonin. Melatonin is a hormone that tells our bodies its time to sleep.
• As we age, its best not to eat too late or shortly before we go to sleep. Our digestion process will keep us up and won't allow for restful sleep!

(3) Health and Body: 

• Take aspirin: While it has shown that taking a low dose of daily aspirin helps to lower the risk of heart attacks and even mitigate the risk of some cancers, its best to check with your doctor before doing so.
• Don't smoke. Enough said.
• Getting real about your skincare. This is important to be sure for reasons aside from wrinkles. There is also risk of sun damage and even potential skin cancers if not checked.
• Exfoliation of the skin helps with removing unwanted, dead skin. Ick!
• Wearing sun screen on a daily basis is simply a good idea. 
• Good oral hygiene is important.
• Unnecessary cosmetic surgery can be devastating, especially if you don't know how it will turn out in the following years -- and you don't know.
• Looking after your feet may seem unimportant, but keeping our feet healthy allows us to be more actively mobile and that's a good thing.
• Visiting your doctor on a yearly basis can help to avoid potential health risks.

(4) Fitness: 

• Walk: According to the American Heart Association and the Centers for Disease Control and Prevention, adults should be aiming for 150 minutes of brisk walking on a weekly basis.
• While it is true that pushing yourself to the point of pain upon exercising is not recommended, it is good to be somewhat uncomfortable if you are wanting to receive the best results. 
• As we age and our metabolism slows, its best to exercise in the morning for the best metabolic results. 
• Make every effort to stand up straight and keep a good posture. It helps to work on flexibility.
• As we age, low-intensity training can be gentler on our joints as opposed to high-intensity training. There is less opportunity for injury and LISS can be great for weight loss and increasing fitness overall.
• Accepting where we are. We can't go back in time, so its important to make the most of where we are now -- whatever the age. Having satisfaction can lead to better self-esteem and happiness.
• With the inevitable muscle loss that occurs from the age of 30 and beyond, its good to make resistance training part of our weekly routine as it elevates our metabolism, can prevent osteoporosis and is fat burning too.
• Tracking exercise progress can be easily done with the help of wearable technology like a Fitbit.
• By taking up a new sport or physical hobby, it keeps things fresh and can add to our overall balance and health.
• Lastly, a dog is usually a welcome addition to ones' life. If you are more on the sedentary side, a dog can help you become more readily available to exercise by walking more.

Yes, the inevitable will happen. We will age. But, most of the time, it is in our own power to make doable and healthy changes that -- with a little help from a professional and a supportive support system -- can lead us to having a more comfortable and welcoming life, wouldn't you agree?

How do you fare with your health?