Friday, May 13, 2016

Drowsy a lot?

Being drowsy doesn't always mean a lack of sleep.

Iron Deficiency Signs and Symptoms

Iron rich foods can prevent iron deficiency.

Iron is necessary for producing hemoglobin and myoglobin, two proteins that carry oxygen. So, you need to get plenty of iron in your diet to have enough energy to do all the things you need to do every day.

When you don't get enough iron, you're at risk of developing iron-deficiency anemia, a condition where your red blood cells can't carry enough oxygen to all the cells in your body. People with iron deficiency anemia may have any of these symptoms:

Fatigue
Weakness
Problems with memory and thinking
Feeling cold
Red, inflamed tongue

Iron deficiency can occur if you don't eat enough iron-containing foods, or if you have trouble absorbing iron. Most women need more iron than men due to blood loss from menstruation, and pregnant women need more iron for the developing fetus. Blood loss due to ulcers or other digestive system disorders can also lead to an iron deficiency anemia.

If you have iron deficiency symptoms, you should see a health care provider, who can order blood tests to determine if iron deficiency is the problem or if there are other causes. Don't attempt to diagnose and treat yourself.

Vegetarians and vegans may be more prone to iron deficiency because the form of iron found in plants (called non-heme iron) is not absorbed as well as heme iron found in meat, poultry and fish (heme iron). However, you can increase the amount of non-heme iron absorbed by adding a food rich in vitamin C to your meal (for example, serving black beans with green peppers or drink a glass of orange juice with a plate of spinach).

How Much Iron Do I Need To Eat Every Day?

It all depends on your sex and your age. Adult men need about 8 milligrams (mg) of iron per day, and premenopausal adult women need 18 mg per day. Women over the age of 50 only need about 8 mg per day.

Eating a healthy diet with plenty of foods high in iron is usually the best and safest way to prevent iron deficiency.

Meat, poultry, legumes, oysters, tuna, pork, nuts, dark green vegetables, tomato juice, and potatoes are all good sources of dietary iron.

What About Taking Iron As a Dietary Supplement?

Most men and postmenopausal women get enough iron from foods and should not take iron supplements unless prescribed by a health care provider. Prenatal vitamin and mineral supplements usually contain iron and women with heavy periods may need supplemental iron.

You need to be careful with iron supplements. Don't take more than 45 mg per day unless your doctor instructs you to take that much. Anything higher than that can potentially lead to iron toxicity.

Iron supplements are especially dangerous for people who have hemochromatosis, a condition where iron overload occurs. Adult iron supplements can quickly become toxic for young children, too, so iron supplements should be kept in tightly capped, childproof bottles.

_Sources:

_{Office of Dietary Supplements, National Institutes of Health. "Dietary Supplement Factsheet}

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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.

My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and much more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Wednesday, May 11, 2016

Does Fatty Foods Make You Drowsy?

We think that we are drowsy because we over-ate. What if that food you ate at lunch makes you drowsy.

Men who eat a lot of fatty foods may find themselves needing an afternoon nap, a new study suggests.

Researchers found that among almost 800 men aged 35 to 80, those with diets high in fat reported more problems with daytime sleepiness. The connection was not explained by body weight, exercise levels or chronic health issues, such as diabetes or depression.

The study, published recently in the journal Nutrients, does not prove that dietary fat, itself, induces drowsiness.

It's unclear why a fatty diet might affect drowsiness, according to lead researcher Yingting Cao, a Ph.D. candidate at the University of Adelaide in Australia.

But, Cao said, lab studies suggest that certain "gut neuro-hormones" promote sleepiness, so it's plausible that a high-fat diet could somehow affect daytime drowsiness.

According to Cao, more research is needed to understand how fatty foods might encourage drowsiness, and whether the timing of a high-fat meal matters: Does eating fat-laden food at night, for example, interfere with sleep?

The study findings are based on 784 Australian men who were surveyed about their diet and lifestyle. The men also underwent an at-home study, to detect symptoms of sleep apnea -- a nighttime breathing disorder that can cause loud snoring and daytime drowsiness.

Overall, Cao's team found, the one-quarter of men with the highest daily fat intake were more likely to complain of daytime drowsiness than the one-quarter who ate the least fat.

The investigators found that 46 percent of the men in the group with the highest level of fat intake were habitually sleepy during the day, compared to 37 percent of the men in the lowest-intake group.

The researchers weighed a number of other factors -- including body weight, exercise levels, diabetes, depression, and smoking and drinking habits. And men with the highest fat intake were still 78 percent more likely to complain of drowsiness than those with the least fat in their diets.

Men who ate the most fat also had a higher risk of sleep apnea symptoms -- though that seemed to be explained by heavier body weight, the findings suggested.

In contrast, there was no clear connection between the men's carbohydrate or protein intake and problems with daytime drowsiness.

Even though the study authors tried to account for other factors that might cause drowsiness, it's difficult to pin the blame on one nutrient, according to Jim White, a registered dietitian, and spokesman for the Academy of Nutrition and Dietetics.

"There are many factors that can cause daytime sleepiness," said White, who was not involved in the study.

"This study does show a relationship with increased fat intake and sleep," he said. "But we have to look at people's overall lifestyle and eating behavior, rather than pointing the finger at one macronutrient."

While it's unclear whether a high-fat diet drains a man's energy, Cao said there are already reasons to be careful about fat intake.

"Keeping a light and balanced diet is always right for anyone," she said.

White agreed on the need for balance. "The best chance of having high energy levels during the day is to incorporate a diet that consists of whole grains, lean proteins, fruits and veggies, low-fat dairy and a high-quality fat intake," he said.

"High-quality," according to White, means unsaturated fats from sources including vegetable oils, avocados, nuts, seeds and peanut butter.

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My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My ebook will go on sale in May for $1.99. This special will only last for a limited time.

Monday, May 9, 2016

Retirement Can Be A Positive Thing For Your Health

Although aging may mean more physical problems, retirement can help people lead healthier lives, a new study from Australia suggests.

Researchers found that when folks retire they tend to increase their physical activity, sit less and sleep more soundly.

"Our study paints a positive picture of retirement," said lead researcher Dr. Melody Ding, a senior research fellow at the University of Sydney's School of Public Health. "Retirees [in the study] were acquiring a healthier lifestyle. Factors that may have contributed to this include the availability of time to be physically active and removal from sedentary jobs and work-related stress."

Whether or not these results would be the same in the United States isn't clear. "Retirement and the health benefits of retirement could be very context-specific," she said.

"Life expectancy in Australia -- 82.1 years -- is a few years longer than that in the United States -- 78.7, and there are also different social welfare and health care systems," she said. "All of these factors may limit the 'generalizability' of our findings to the U.S."

The study tracked about 25,000 Australians. The average age of those still working was just over 54. During slightly more than three years of follow-up, about 3,100 of the study participants retired.

After retirement, study participants reported increased physical activity levels of about an hour and half a week. Retirees also sat around less -- cutting their sedentary time down by just over an hour each day. And, compared to when they were working, those who retired slept an average of 11 minutes more each day, the research revealed.

The study authors also noted that about half of the women smokers quit after retirement.

No significant link was found between retirement status and alcohol use or eating fruit and vegetables.

The average age for retirement in the United States is 62, according to a 2014 Gallup poll. Ding said the average retirement age in Australia is just over 63 years.

"I think it is important to plan for retired life with a positive mindset," she said. "Some people get anxious about retirement because they may lose a sense of purpose." When people stop working, they sit less, move more and get a better night's sleep, study says.

She recommended pursuing hobbies, volunteering or spending time with loved ones as ways to keep a sense of purpose. She added that retirees might incorporate a social component into a healthy lifestyle, such as catching up with a friend during a walk.

One study participant -- an 89-year-old retired bank manager -- told the researchers, "I have more time in my retirement and I am happily busy. I keep fit by dancing four times a week and walking."

To keep his mind active, this retiree teaches computer skills. The message on his answering machine: "I am out enjoying my retirement."

Rachel Johnson is a professor of nutrition at the University of Vermont. "It was encouraging that many of the retirees in this study opted to spend time being more physically active," said Johnson, who is also chair of the American Heart Association Nutrition Committee. "Being active is important to preventing heart disease and stroke."

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity) to improve overall heart health.

Older adults will also experience benefits if they divide their exercise time into two or three segments of 10 to 15 minutes a day, Johnson said.

She also suggested that older people try these tips to get and keep active:

Walk a dog.
Walk at the mall when the weather is too hot or too cold.
Walk, jog in place or use the treadmill at a gym while you watch your favorite 30-minute show.
Park the car far from your destination and walk.
Take the stairs.
Dance.
Trade after-dinner dessert for an after-dinner walk.

The Doctor added that retirement is a good time for doctors to talk to their patients about making positive lifestyle changes that could add years to their life.

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Saturday, May 7, 2016

Will I Lose Weight if I Become a Vegetarian?

Flammkuchen with red cabbage, pears and non-dairy cheese

Question:

Is vegetarianism a good way to lose weight? My vegetarian friends say they didn't really experience any weight loss when they stopped eating meat.

Answer:

There isn't actually a "yes" or "no" answer here. If you eat more calories than you need you will gain weight, whether you eat meat or not. Weight loss is just as possible on a meat-based diet as a vegetarian diet and vice versa.

That said, research has shown people following a typical vegetarian diet consume, on average, around 500 fewer calories daily than their meat-eating counterparts.

Interestingly, the research showed that they actually ate more food than non-vegetarians.

This can be attributed to the fact that healthy vegetarian diets are comprised mainly of complex carbohydrates. Complex carbohydrates are starchy, fiber-rich foods that are naturally low in fat and calories. Examples of complex carbs are legumes and other vegetables and whole grains.

Remember, every 3,500 calories cut equals one pound lost. If you do the math, it's easy to see that a 500 calorie-a-day deficit will lead to one pound of weight loss a week. Whether you're a veggie or a carnivore, a calorie cut is a calorie cut.

It's perfectly logical that some vegetarians don't lose any weight when they eliminate meat. Eliminating meat in and of itself doesn't necessarily lead to a calorie deficit since you replace it with other foods. This is especially true if the individual replaces meat with products like cheese or milk.

The trick to losing weight on a vegetarian diet -- and all diets -- is to plan your meals in advance, ensuring they include a good variety of fruit, vegetables, and grains. Resorting to junk food simply because you haven't taken the time to plan a meal is a sure-fire way to set yourself up for failure.

Not only will your weight-management efforts suffer, your general wellness will wane due to poor nutrition.

If you're looking for convenience, there are plenty of healthy vegetarian-friendly meals in grocery stores. Meals like Amy's frozen dinners are ready in minutes in your microwave. Veggie burgers by Boca or GardenBurger can also be microwaved, or for a "cooked-out" flavor, grilled. Try them as a burger with a bun and fixings, or, alongside other veggies as a replacement for a meat entree.

Another key is to be careful about preparation method of vegetable-based meals. My Southern mom served me fried squash and okra right and left when I briefly went veggie as a teen. (You can imagine where that got me!) Seek out vegetarian recipes that incorporate boiled, broiled, grilled, steamed or sauteed vegetables. If you're trying to lose weight, you'll want to avoid high-fat casseroles and fried veggies whenever possible.

From this post, you might have already concluded that losing weight is more about the quality of the food your eating and the way the food is prepared and not so much about meat. That said, I do believe that the less animal fat your consume over your lifetime the healthier you'll be.
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Thursday, May 5, 2016

The Five Meal a Day Weight Loss Plan

Yes, you can eat five meals a day to lose weight. The lady who wrote the post below explains how it works for her.

I'm a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating about every 3 hours.
Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.
Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.
Whip up a smoothie. Blend fruit, milk, yogurt and a little honey for a sweet filling snack packed with vitamins, fiber, protein, and calcium.
Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

The idea is to spread out the calories equally over the five meals. Even though you're on a diet, don't starve yourself. Losing weight is about losing body fat and you want to change the food you eat and then you'll lose fat.

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Tuesday, May 3, 2016

Losing Weight Too Fast and You Will Regain It

A small bit of trivia for you. Did you know that 13 of the past 14 winners on the Biggest Loser TV Show have gained the weight back? It the truth, and there's a simple reason. When you starve your body for calories and that can't go on forever, when you stop the diet your cravings will take over and you'll start to eat all the foods you did before. It might not come back immediately but in the first year, you'll gain a portion of it and the second year you'll gain the rest and sometimes more. Most of them will end up weighing more than before.

Large amounts of weight should be lost gradually. Lost about 10% of your body weight and stop and maintain that weight for a few months, then continue and lose another 10% and do it in stages. You have to let your body establish a set point. Your body doesn't like change, it thinks you're starving and it will start to hoard calories. And the only way to do that is to accumulate fat. This is an old survival mechanism that your body has because thousands of years ago humans never know when they would eat again. It's the same survival mechanism that wild animals have.

A person can lose as much weight as they want if they do it the right way. The best way to lose weight is to change everything you're doing now. If you eat fat you will add more fat and animal fat is what you don't want to eat. It's hard to avoid all animal fat because it's in almost all our foods. All dairy products have animal fat. All meat has animal fat. So what does a person do to lose weight? Increase the amount of fish your eating. Look up on the internet and see which fish and shellfish are "low in mercury" and I was surprised, there's a lot. You can also eat lean meat, like chicken breasts, turkey breasts, pork loin and others. You want to avoid cuts of red meat with layers or marbled fat and only eat red meat about twice a month.

Another tip for losing weight is to stay away from high-calorie food and drinks. Buy food fresh. Avoid frozen foods, try to buy all your food fresh. Drink anything that doesn't have calories and avoid fried foods. Cooking oil is your diets enemy. The only oil I ever use is olive oil, I use it for everything. I know you can't stir-fry with olive oil, but canola oil is good for high heat.

If you want to know how many calories your body needs, you can find that on the internet. Just search "How many calories do I need?"and you'll find a dozen websites that will calculate that for you.

Americans are used to eating twice the calories we should. It's not that hard to lose weight, the only reason people regain the lost weight is because they return to their old lifestyle. You want to adopt a new lifestyle to lose your body fat and never look back. Over time, the fat will disappear and you'll be a new person who will be happier than even.

Monday, May 2, 2016

About My Ebook

I have to explain and correct something I wrote a couple of days ago. I sell my e-book for $3.99 on all the internet bookstores. I wanted to put the book on sale for two weeks to try to reach another buyer who only buys in that price range. If you don't sell ebooks you might not know but the $1.99 price is the most popular price in the e-book market, by far. So I wanted to get those people interested and last weekend I changed the price for this two-week sale.

A few days later, I got an email from the publisher saying the price change had been approved and the bookstores would be making the change over the next 7 to 10 days. So I want you to know that depending on which bookstore you use, you might have to wait a week or so before you see the price change. So if you're interested in the savings, watch the price at your online bookstore and be patient it will appear this month.

I'm sorry for the confusion.

My e-book is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. My e-book will go on sale in May for $1.99. This special will only last for a limited time.