Trans Fat: A Bittersweet Enemy!

It’s no secret that Americans have a reputation for indulging in sugary and fatty foods. At our local county fairs, we are able to find anything and everything deep fried. We are taught that it’s okay to satisfy these cravings every now and then; however, even the smallest amounts of some of our favorite foods are now considered unsafe. Why the sudden change?  Despite the previous belief that trans fats are a “healthy alternative,” we now know that this simply isn’t true. In fact, we’ve known this for a while. The U.S. Food and Drug Administration (FDA) ordered food companies to remove trans fats from all of their products by 2018, hopefully ending a decade’s long love affair with a bittersweet enemy.

Trans fats are partially hydrogenated oils and can occur naturally in some meats and dairy products. However, the FDA is most concerned about the type that is artificially produced during the manufacturing process. They became really popular in the 1950s as they make foods last longer, enhance taste, decrease production costs, and were thought to be healthier.  Finally, we no longer had to feel quite as guilty over ordering that large fry or eating that second piece of pie.
Unfortunately, we were living in sweet, blissful ignorance. Trans fats are no better than their saturated counterparts. In fact, they’re worse. While over consumption of other fats contribute to high cholesterol, trans fats cause a double whopper by raising the levels of bad (LDL) and lowering the levels of good (HDL) cholesterol. They have also been associated with increased incidence of diabetes and memory loss. As research continued to uncover the fatty truth about trans fats, in 2006 the FDA mandated that food be labeled to reflect trans fat content. By 2012, U.S. trans fat intake was cut by 75%, and in 2013 the FDA officially ruled that they were not safe for consumption. Where does that leave us today?

What can consumers do before 2018?

• Change Your Diet
  • The CDC estimates that avoiding artificial trans fats could prevent 10,000-20,000 heart attacks and 3,000-7,000 deaths due to coronary heart disease every year.
  • Trans fats are commonly found in baked goods, fried foods, creamer and margarine, and some snacks. Read this helpful guide to avoid food products that still contain trans fats.
• Read the Label
  • Even if a product is labeled as trans fat free, it still may have up to .5g. Check the ingredient list for “partially hydrogenated vegetable oil”.
  • Here are some more tips on reading food labels.
• Be Aware of Restaurant Practices
  • New York has banned all restaurants from using trans fats in their preparation process, but most states have not.  Don’t be afraid to ask how your food is being prepared!

Food Choices and Comparisons

We have discovered a FANTASTIC resource for anyone looking to obtain nutrition information
that can assist in making a healthier food choice.  

You simply go to the WWW.TWOFOODS.COM website and type in the description of two food items to compare.  The website will provide four categories of information of each food item:

-calories 

-carbohydrates

-fat 

-protein 

Below is a sample of a food comparison pulled from the site.

                           Hamburger/Bun                                                                     Bratwurst

Calories               259                                                                                   180

Carbohydrates     25.72g                                                                               3.00g

Fat                      10.53g                                                                               16.00

Protein                 14.01g                                                                               7.00g

Here's to packing a healthier lunch, making a dining out decision, or ensuring you get enough protein in a day!

You just have to give it a spin.  More fun than a video game!  Click on the link and start comparing:

 www.twofoods.com

Have you laughed yet today?! You Should! Here's why!

Who doesn’t love a good laugh? Like the kind of belly laugh that makes you cry?!

 

 

There are actually a lot of health benefits a good laugh can bring.  

 

Not only does it brighten the mood, but it seems like it makes every day mundane tasks easier, and tough situations not nearly as bad. So what are the reasons for that?

 

Laughter reduces stress and helps to decrease mental and physical tension. You probably notice this after a good laugh. You feel much more at ease and can even be more productive. It helps to decrease cortisol in your body making you less stressed and more relaxed. The best part is it can last up to 45 minutes!!  

Another benefit that you may not be aware of is the immune boosting power of laughter!  It increases cells and infection fighting antibodies in your system to help improve resistance to disease! How awesome right?

 

Laughing can also help protect you against cardiovascular disease by increasing blood flow and decreasing blood pressure!

 

The last benefit of laughter I’ll share with you is one of my favorites! Laughing releases endorphins that can help decrease pain.  Figure out what makes you laugh and then use it to make someone else laugh!  Not only are you going to brighten their day, you are actually improving their health!  

Five Reasons to Skip White Bread for Good!

Most people know that white bread is a diet don’t: One of the easiest swaps you can make for a major health boost is ditching refined flour in favor of whole wheat. But it’s not just that loaf of Wonder Bread that you need to watch out for. The basket of rolls delivered to the table when dining out, the French baguette you grab on your way home to accompany dinner, your Saturday-morning bagel ritual, and Friday pizza night all come with a side of less-than-desirable health risks. Here are five unpleasant reasons to nix the bread basket:

1. No nutritional value. Yes, food is delicious, but at the end of the day we are eating for one reason: to nourish our bodies. And white bread fails to accomplish this goal. “When a grain is refined, such as in the making of flour for white bread, the outermost and innermost layers of the grain are removed. This removes the fiber and some (25 percent) protein, leaving behind the starch,” says Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies. Opting for whole-grain varieties carries with it a dose of  healthy fiber and more protein, adding a nutritional boost to meals.

2. Erratic blood-sugar levels. “Since there is no fiber or protein to slow digestion, white bread is digested and absorbed rapidly. This leads to blood sugar’s rising quickly,” says Palinski-Wade. This spike — and subsequent crash — in blood sugar not only leads to irritability, but will leave you headed to the vending machine for a pick-me-up.

3. Increased risk of type-2 diabetes. “When blood sugar elevates rapidly, excess insulin is released into the bloodstream to push the sugar into the cell,” says Palinski-Wade. “When this occurs on a regular basis, cells become more insulin resistant, making it harder over time to control blood-glucose (sugar) levels. Research published in 2010 in the American Journal of Clinical Nutrition supports this, finding that people who consumed several servings of whole grains per day — and limited intake of refined grains — had less of a type of fat that increases risk of type 2 diabetes.

4. Weight gain. After eating refined carbohydrates like white bread, the surplus of sugar in your bloodstream — unless immediately utilized for activity — tends to be stored as fat in the body. Plus, the blood-sugar crash will leave you hungry soon after ingesting, so you’ll be reaching for another snack. “Rapid digestion can increase hunger and cravings, leading to a lack of satiety after eating, which may result in increased caloric intake at the end of the day,” says Palinski-Wade.

5. Depression. It may taste good going down, but that white bread can negatively affect your mood. New research published in the June 2015 American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates and depression in post-menopausal women. The same hormonal response that causes blood-sugar levels to drop can also cause mood swings, fatigue, and other symptoms of depression.

Tips for Keeping White Bread Off the Menu

1. Skip the bread basket. When dining at a restaurant that serves bread baskets, ask the waiter not to drop one off at your table — it’ll reduce temptation. If you feel the need to munch before your meal arrives, order some crudité with a light dip like hummus, or a side salad.

2. Look for “100% whole grain” or “100% whole wheat” on the package, and be sure to check the ingredients list when purchasing a loaf of bread. Simply listing whole-wheat or whole-grain on the label isn’t enough: many whole-wheat varieties contain enriched, refined flour as the first ingredient, meaning the bread contains more refined flour than whole wheat.

3. Make smart bread swaps. Even healthy whole-grain breads can blow your daily calorie count when eaten in excess. Look for creative, tasty ways to swap out bread and other refined carbs in your favorite dishes, like using leafy greens as wraps for your sandwich toppings or making zucchini boat “pizzas,” no crust necessary!

Pace it!! Don't Race it!!

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends. 
   A daily dose of friendship is great medicine. Call or writer friends and family to share your feelings, hopes and joys and ask them to share theirs.
2. Engage in daily physical activity. Regular physical activity can relieve mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Embrace the things you are able to change. 
   While we may not be able to do some of the things we once enjoyed, we are never too old to learn a new skill, work toward a goal, or love and help others.
4. Remember to laugh. 
   Laughter makes us feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when we're alone.
5. Give up the bad habits. 
   Too much alcohol, cigarettes or caffeine can increase blood pressure. If you smoke, decide to quit now. If you do drink alcohol, do so in moderation.
6. Slow down. 
   Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done without having to rush.
7. Get enough sleep. 
   Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized. 
   Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back. 
   Volunteer your time or spend time helping out a friend. Helping others helps you.
10. Try not to worry. 
    The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but right now might not be the right time.

Six Home Remedies to Soothe Sunburn

With summer upon us, it is a wonderful opportunity to remind everyone of the importance of taking sun-smart measures, which include wearing sunscreen and protective clothing and seeking shade during peak hours. But if you find yourself nursing a sunburn, you don’t need to head to the drugstore for relief. Here are six home remedies for sunburn to help soothe your symptoms:

1. Cool It Down

Minimize pain by taking cool baths or putting a cool, wet cloth on the affected area several times a day. Make sure the water is not too cold and avoid extreme temperatures. When sunburned, the skin’s ability to control temperature is compromised, making it easy to for you to get overheated or too cold.

2. Stay Hydrated

Drink 8 to 10 glasses of water per day to replace fluid loss and to prevent dehydration and dizziness. Try to avoid drinks that can dehydrate you even more, like soda, coffee, and alcoholic beverages.

3. Apply Moisturizer Immediately and Frequently

Look for creams and ointments like Lubriderm, Aquaphor, Eucerin, or Vaseline rather than lotions. Apply the moisturizer when the skin is wet (after bathing or soaking with cool compresses) as the moisturizer will serve as a moisture-blocking wall, trapping that water in your skin and helping it heal faster. Some moisturizers, such as Cerave or Cetaphil Restoraderm, contain the good fats called ceramides that form the cement that holds the top layer of the skin, or stratum corneum, together.

4. Reach for Healing Superfoods

Some foods help heal and protect your skin further damage. These are foods rich in antioxidants, such as blackberries, blueberries, strawberries, plums, prunes, artichokes, beans, and pecans. Free radicals are formed from sun exposure and are the root of the problem, damaging the membrane of skin cells, and ultimately causing damage to DNA. The antioxidants and other phytochemicals in these fruits and vegetables can protect the cells by quenching the high energy of these unstable radicals, so there is less chance for damage.

5. Protect — Don’t Pick At! — Blistered Skin

Blisters can serve as a natural bandage for healing raw skin underneath. Let them open on their own. When this happens, apply petroleum jelly two or three times a day to keep the wound moist, and cover it with a bandage. If you’re unsure how severe your blisters are or have concerns about infection, check with your healthcare provider. Signs of infection include increased redness or pain and thick yellow discharge. One blistering sunburn doubles your risk for developing melanoma later in life, so if you have a history of one or more blistering sunburns, make sure to tell your dermatologist and be diligent about having your skin checked each year.

6. Stay Out of the Sun

Sunburned skin is even more susceptible to the harmful effects of ultraviolet radiation than skin that has never or rarely been sunburned. Make sure to take extra precautions when going outdoors, including applying sunscreen and wearing sun-protective clothing.

Make Sunglass Safety a Priority This Summer

Sunglass safety is an important part of choosing sun protection for your eyes. If you're overwhelmed by the choices, use these tips to shop wisely and safeguard your vision.

 

Aware of the harm the sun's rays can cause our skin; most of us liberally apply sunscreen for sun protection before heading outside. But what about protecting our vision? It turns out, our eyes are vulnerable to the same harmful effects of ultraviolet, or UV, radiation and susceptible to sunburn and cancer.

The importance of choosing safe sunglasses is often forgotten in the dizzying array of fun and fashion that surrounds sunglasses designs. Designer frames, celebrity trends, and silly fads often influence our purchases, and we forget the importance of sun protection. But it's essential to think of safe sunglasses as sunscreen for your eyes."UV radiation can lead to several dangerous eye conditions," says Jeffrey L. Weaver, OD, MBA, MS, executive director of the American Board of Optometry and adjunct professor at the University of Missouri College of Optometry in St. Louis. "Ultraviolet radiation can cause benign growths on the eye's surface, cataracts, cancer of the eyelids and skin around the eyes, and photokeratitis, or snow blindness, which is painful sunburn of the eye's surface."

The GREAT news is that, armed with the right information, you will be able to look cool and stylish and still protect your vision and overall eye health.  Here are five signs that your sunglasses might not be up to par and tips on how to make sure you are wearing a pair of safe sunglasses with optimal sun protection:

1.       No UVA/UVB labeling. Sunglasses must block 99 to 100 percent of UVA and UVB radiation. This information will be on the label. If it isn't, the sunglasses probably do not block out sufficient UV radiation to protect your eyes and vision. If possible, buy your sunglasses from a store that offers equipment that can verify the UV transmittance (or absorption) of the lenses, to ensure you are buying safe sunglasses.

2.       Mottled tint. To provide optimal sunglasses safety, the tint must be uniform - the lenses shouldn't be darker in one area than another. If you are looking at gradient lenses, the tint should be darkest at the top and lighten gradually toward the bottom. "Gray tint is the best choice to maintain your color perception," Dr. Weaver says. This can be particularly important for recognizing traffic signals.

3.       Lenses that distort your vision. To avoid lenses that distort images, hold the sunglasses in front of you at arm's length. Choose a

straight line in the distance, such as a table edge or door frame, and move the sunglasses slowly along the line. The straight edge you are looking at should not break, sway, curve, or move. If it does, the lenses have imperfections, which can impair your vision.

4.       Not blocking enough visible light. When you look in the mirror while wearing a new pair of sunglasses, you should not be able to see your eyes. If you can, the sunglasses may not be blocking enough visible light. You want your sunglasses to block 75 to 90 percent of visible light, including "blue light" - the blue and violet portion of the solar spectrum. Studies have implicated long-term exposure to blue light as a risk factor for developing macular degeneration. "Basically," Weaver says, "the darker the sunglasses, the more visible light you are blocking."

5.       Flimsy lenses. Lens material should be durable."The preferred material for anyone using sunglasses in active situations - pretty much anything other than sunbathing - is polycarbonate, a tough, lightweight plastic," Weaver says. Polycarbonate lenses are impact resistant, which lessens the chances of the glasses breaking and causing injury to your eyes or your vision.

One last thing: Certain contact lenses absorb UV rays and have proven to be very beneficial in protecting the eyes. However, Weaver cautions that "a pair of safe sunglasses is still necessary to obtain full sun protection for your eyes and to protect your vision and overall eye health."

Enjoy our beautiful sun this holiday weekend!!