Posts tagged with "diet"

Getting to the Heart of the Problem

Although it is well known that cardiovascular disease is the leading cause of death and disability among all Americans, there is still a misconception that it primarily affects older, white men.

The truth is, the risks are even higher for African Americans. African Americans have higher rates of heart disease risk factors such as hypertension, obesity and diabetes. Currently, 44% of African American men and 48% of African American women have some form of heart disease in the U.S.

Experts say there are several reasons why heart disease disproportionally affects the black community ranging from genetic to environmental factors. There are simple ways to control certain risk factors to reduce your risk for heart disease – it can be as simple as changing your daily habits.

Lifestyle Changes Can Include:
-Healthy diet
-Be physically active every day
-Reduce stress
-Quit smoking

During Heart Health Month, Dr. Wayne Batchelor, an interventional cardiologist and member of the Association of Black Cardiologists, is available to explain what you need to know if you have a risk factor that’s out of your control, how to talk to your doctor and the latest advancements in treatment options.

National Drink Wine Day

Cheers! Celebrate National Drink Wine Day by Helping Your Heart, Gut, and Brain

Rosé Piscine, a rosé wine specifically made to drink over ice, serves up some of the health benefits the drink offers

February 18th is National Drink Wine Day, which is a day each year that celebrates the love and health benefits associated with wine. According to the consulting group BW 166, wine sales in the U.S. topped $72.2 billion in 2018, which was nearly a 5 percent increase over the prior year. Clearly, we are nation that loves a good glass of wine, and the more we learn of the health benefits, the more likely more of us will add a bottle to our grocery list.

“People were enjoying a good glass of wine long before the research showed that there are health benefits,” explains Blake Helppie, managing partner at Rosé Piscine, a rosé wine specifically made to drink over ice. “Now we can enjoy our glass of wine and feel good about what it is doing for our body, too. Rarely do we find something that we enjoy so much that also provides health benefits.”

Wine enthusiasts can rejoice as they celebrate National Drink Wine Day this year, because the drink has plenty of research pointing to the fact that it’s a healthy beverage to drink in moderation. What exactly is moderation? According to the Centers for Disease Control and Prevention (CDC), moderate drinking is up to one drink per day for women and two drinks per day for men. One drink is defined as being four ounces of wine. Further, they recommend that number is not the average consumed over a week, but the amount consumed on any given day.

Most people who enjoy having a glass of wine with their meal love the taste, but they may not be aware of the way it’s helping their body. Here are some of the many health benefits that have been associated with making wine a part of your diet:

  • Heart health The National Institutes of Health reports that studies have shown that adults who drink light to moderate amounts of alcohol may be less likely to develop heart disease than those who do not drink at all or are heavy drinkers.
  • Gut health The April 2017 issue of the journal Current Opinion in Biotechnology included the research results of a study on the health benefits of fermented foods, including wine. The study found that fermented foods, including wine, provide health benefits well beyond the starting food materials, and contain living microorganisms of which some are genetically similar to strains used as probiotics.
  • Diabetes health The April 2017 issue of the journal Endocrine reports that the American Diabetes Association and the American Heart Association recommend a Mediterranean diet for improving glycemic control and cardiovascular risk factors in type 2 diabetes. It also reports that studies show that higher adherence to the Mediterranean diet is associated with a 20-23 % reduced risk of developing type 2 diabetes. The Mediterranean diet is one that includes drinking wine in moderation.
  • Brain health Research out of the University of Rochester Medical Center in 2018 found that drinking wine in moderation was associated with reducing inflammation and helping the brain to clear away toxins, including those that are associated with Alzheimer’s disease.

“From the brain to gut to your heart, drinking a little wine has health benefits for most people,” added Helppie. “It’s nice to feel good about what you are drinking, whether with dinner, at a party, or at the beach. You can drink some wine and know you are doing your body good.”

Rosé Piscine, a wine that has sold millions of bottles in France and Brazil, recently became available for sale in the United States. Uniquely, it is a wine that has been created to be served over ice. Rosé Piscine is made by Pascal Nacenta in southwest France. The French rosé is 100 percent destemmed, fermented for 20 days with cold stabilization at 60 degrees and then filtered. The final product emerges from stainless steel tanks, offering a floral aroma of white flowers and rose and an exotic fruits finish. Rosé Piscine can be purchased at select stores around the country and online. To find a store near you or to order online, visit the site.

About Rosé Piscine
A unique wine in that it has been created to be served over ice, Rosé Piscine is taking the nation by storm. Over two million bottles of it have already been sold in France and Brazil, and it is now available in the U.S. Rosé Piscine is pale salmon in color, light to medium in body wine and is made from Négrette, a locally indigenous varietal known for its powerful aromatic qualities. For more information on Rosé Piscine or the company, visit the site.

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade

You Are What You Eat

The old saying goes “you are what you eat,” and though it is often used in more figurative contexts, it can also be taken literally. What you eat will directly impact your health, your mood, your energy levels, and of course, even how you look. Eat too many foods that are high in saturated fats and sugar, for example, and you can probably expect an expanding waistline and even a series of breakouts on your skin.

Eat healthy, on the other hand, and you improve your day-to-day life and better your long-term health. Keep your cholesterol down, for example, and you reduce your risk of cardiovascular disease. The best part is that eating healthier does not mean you have to sacrifice on taste. Instead, you only need to follow this guide.

Brush Up On Nutrition Basics

It is hard to make any sort of right decision about your body or lifestyle when you don’t have the facts to back you up. What you will need specifically might also be different from the most common pieces of advice out there. Some people have certain vitamin deficiencies, for example, which will often need to be diagnosed by your doctor.

Clear Out Unhealthy Temptations

Once you know, for example, which vitamins boost energy (iron) and which ones can help lower stress or help you feel stronger, you can then work on choosing better when it comes to food. If you have unhealthy temptations at home, however, sticking with your healthy choices can be hard. Clear out temptations so that you can stay on track.

Make a Game Plan

Healthy eating is great for everyone, but if your goal is to, for example, lose weight you will need to make a game plan that also includes rigorous exercise. Of course, everyone should exercise more often, but if you have a specific goal about how you want your body to look, you will need to be more strategic with your efforts. Whatever your goal, know how to get there and plan for it so you can actually see the results you want.

How to Start Cooking More Often

The best way to get excited about cooking is to actually enjoy the outcome. So go online and find many tasty and healthy recipes that the whole family will enjoy, like these delicious ground pork carnitas. Never let your own imagination let you down and learn how to cook a variety of items so that you not only know what you want to eat but are excited about the result. Then try prepping meals in advance so that you can reduce the amount of prep time, inviting friends and family over, and generally just try to make the experience itself more fun.

Whether you are cooking for yourself or for your family, working on improving their diets and building great habits is important. Start today, because it doesn’t matter if you start your healthy-eating journey at age one, age twenty, or age fifty. The sooner, the better, of course, but never consider it to be too late to improve your diet.

Next Big Thing Arriving from HueTrition

Get ready because HueTrition has yet another exciting health and wellness program in an app form called HueTracker.

The release date for the app is set at July 2019 and will include additional features by January 2020. The additional features include access to medical professionals, dietitians, chefs, health coaches, and personal trainers.

Not only will the app make it easier for users to track their water intake, but it will count your calories, track your exercises, count your protein intake as well as keeping track of vegetable consumption.

With HueTracker, you can easily set, track, and accomplish your health and wellness goals–it’s great and fun for people of all ages! Whether you are trying to lead to a healthier lifestyle or doing the plant-based thing, HueTracker is for everyone and they need YOUR help to make sure everyone has access to it!

They are asking for $48,000 to reach their goal and create another successful health and wellness resource by HueTrition.

To pledge, click on this link to make a difference.

By promoting social well-being, working with major strategic brand partners such as Whole Foods, Amazon, Dole, and NutriBullet, HueTrition has been featured on USA Today Media Planet–they also have an E-book that has been featured on Times Square!

If you don’t know much about this amazing wellness program, their vision is to foster a balanced, active, and healthy lifestyle that includes a daily variety of colorful fruits and vegetables, hence the name “Hue” Trition.

So, why are they awesome? How are they different? It is because of their philosophy. They envision food as the fuel to color your WORLD. Natural, colorful, filling half of your plate with fruits and vegetables and fresh and simple ingredients!

With the amazing help and determination from their founder, Monica H. San Miguel Sokolovskiy, the program’s mission is to create a grassroots movement and nourishing community that serves as the go-to-well-being resource, encouraging joint life-long consumption of colorful fruits and vegetables, physical activity, and a balanced lifestyle.

If you wish to see them in action, they have a successful and growing HueTube channel where you can reference for healthy tips, fun ideas, and live vlogs of where to get the most colorful food to spice up your life!

Remember, HueTracker not only makes it easy to track your water, calories, exercise, protein, but also your colorful intake of fruits and veggies! What is different about their mobile app is that it gives you a companion named Huey who helps and encourages you to reach and maintain your goals, as well as access to experts! You can also have access to it from your mobile or on your desktop as well!

HueTracker Pledge NOW banner

Don’t forget to follow them on social media! Click on the hyperlinks below to connect with them digitally:

 

Cosmetic Surgery

In 2009, then Governor of California Arnold Schwarzenegger signed the Donda West Plastic Surgery Law, requiring health checks be conducted prior to all major plastic surgery procedures in the state. This was following the death of rapper Kanye West’s mother. It was later determined that her heart attack was spawned by a combination of numerous postoperative complications and pre-existing coronary artery disease. Today, women especially peruse Instagram and covet a perfect pout, perky derriere and firm breasts seen on Insta models. Just because you may desire cosmetic surgery does not mean you are physically or mentally fit for it NOW. Dr. Stanley Poulos is a board certified San Francisco area plastic surgeon who takes steps to ensure the health and safety of his patients during surgery and post- operatively. Here are some indicators Dr. Poulos looks for to assess patients for surgery.

Dr. Poulos stresses that it is essential for a surgeon to take a good medical history and exam of the patient. Current and past illnesses, especially cardiac or pulmonary problems, surgeries, and medications should all be discussed. Lab tests may be required on a case by case basis depending on patient history and planned procedures.

Urinalysis

When it comes to preparation for a plastic or cosmetic surgery procedure, a urinalysis can inform the doctor if you have certain types of infections, like a urinary tract (UTI), bladder, or kidney infection. Urine tests are also effective in detecting high blood pressure and diabetes.

Blood Count Test

Also known as a complete blood count (CBC), this blood test literally counts your blood. It takes note of the number of red blood cells, white blood cells, and platelets. This tells physicians if you’re anemic (red blood cell deficiency) or have a blood clotting disorder like hemophilia. CBC tests also detect infectious bloodborne diseases like HIV or hepatitis.

Heart function

Electrocardiogram (ECG or EKG)

Essentially, the ECG is a medical test that tells if your heart is in good condition through detecting any heart abnormalities by measuring the electrical activity of the heart when it contracts. Cosmetic surgery basically causes tremendous stress on the body, with the heart being one of the most important organs when it comes to stress response. That is why it is crucial for the doctor to assess whether your heart can endure the trauma during the operation.

Chest X-Ray

The Chest X-Ray is also one of the tests that may be required for your procedure. This is usually carried out to check the condition of your lungs and see whether you have breathing difficulties when you are put in anesthesia. This test is especially requested if you are a smoker or have a history of smoking. Signs of pneumonia or any breathing disorder may result to the postponement or cancellation of your surgery.

Smoking Use and History

Mixing nicotine with plastic surgery can result in problems:

Loss of cheek skin, nipples or tummy skin after a facelift, breast lift, breast reduction, or tummy tuck surgery

  • Infections
  • Death of fat cells (fat necrosis), causing hard lumps
  • Delayed wound healing
  • Thick, wide scars
  • Blood clots, which can be fatal
  • Increased pain
  • Permanent small vessel damage adding risk even if you quit
  • Loss of breast implants
  • Life-threatening complications like stroke, heart attack, blood clots, and pneumonia.

Mammogram

The mammogram is typically required for women who want to get breast augmentation or breast lift done. This is to help detect signs of breast cancer.

Psychological Screening

Although there is no formal psych test to assess a patient’s readiness and motives for cosmetic surgery, Dr. Poulos takes time with his patients to learn their reasons for desiring cosmetic change. Immediate red flags include, having surgery to try to keep a wayward spouse, an exaggerated concern over a minor problem, someone who seems addicted to cosmetic surgery, or a patient with body dysmorphic disorder. This syndrome is most appropriately treated by psychological treatment not surgical intervention.

Alcohol Habits

It is important not to drink alcohol before undergoing plastic surgery – or any type of surgery for that matter – as it can cause unforeseen complications and seriously impact final results and the way you heal. Alcohol, especially when consumed to excess, can dry out your skin, which can then result in cracks appearing. If you’re having a plastic surgery procedure where skin is stretched (facelift, breast augmentation or abdominoplasty for example) then dry, cracked skin will make it harder for the surgeon to staple or stich the skin together, resulting in a less than optimum result and possibly scar.

Body Weight

Sometimes patients will enter a plastic surgeon’s office excited about a decision to finally move forward with breast or body contouring surgery, but then afterwards emerge having found out they are not currently a candidate because of excess body fat. This scenario is not only disappointing, but it can be an emotionally deflating and potentially embarrassing experience for patients. Dr. Poulos sympathizes with the emotional pain that such patients feel, and he wants to help them realize their goals. However, there are several specific reasons that your plastic surgeon might recommend weight loss prior to undergoing a procedure. In addition, the results that you can achieve are likely to be much better if your weight is in a better range. Consider an overweight woman who wants breast reduction surgery. Even when the breasts become smaller and more uplifted, it is extremely difficult for us to deal with the fullness lateral to the breasts (the “bra roll”), which significantly compromises the aesthetic result. In addition, it is much harder to get a beautiful transition between the breast and the abdomen due to the excess weight. On the other hand, let’s consider the patient that is overweight and wants a tummy tuck or liposuction. In this instance, the surgeon will not be able to remove all the excess fat in these areas, as it is technically challenging and can look odd as it is out of proportion to the surrounding fatty deposits. Even large volume liposuction cannot fully solve this problem. Body contouring surgery is great for shaping your body, but it is not a method or substitute for weight loss or weight control. At Dr. Poulos’ clinic there is a full-time wellness/weight loss coordinator who helps patients achieve a healthy body composition ( body fat percentage and lean muscle mass balance) prior to undergoing body contour procedures.

What is an option for those who need to lose weight to be a better candidate for cosmetic surgery?

There is an FDA approved “Gastric Balloon” procedure that Dr. Poulos performs. It is appropriate for patients with a BMI of 30 to 40 that have not had previous weight loss surgery. Patients diagnosed with bulimia, binge eating, compulsive overeating, high liquid calorie intake habits or similar eating related psychological disorders are not good candidates. Dr. Poulos has now treated numerous patients who have successfully lost up to 20% of their body weight with the balloon procedures and have gone on to aesthetic body contouring with much improved results.

How does the balloon method work?

This non-surgical outpatient procedure begins with a diagnostic endoscopy to ensure that there are no contraindications and that it is safe to perform. Once the patient is mildly sedated and comfortable, the procedure can begin. The deflated gastric balloon is inserted through the esophagus and into the stomach. A syringe is then used to fill the balloon with a sterile saline solution. Once the weight loss balloon has been filled with saline, it expands to approximately the size of a grapefruit. The entire procedure takes about 20 minutes. Patients can usually return home after the placement or removal procedures within 30 minutes. Over the last 20 years this procedure has helped over 277,000 people. The gastric balloon encourages portion control while patients make healthy changes to diet and lifestyle.

How long does the balloon stay in place?

The balloon remains in the stomach for the first six months after the procedure. With the stomach balloon and Dr. Poulos’ support team, patients usually see the most drastic results in the first six months. It is very important to use this time to develop healthy habits that will continue for not only the 12-month weight loss program, but for the rest of one’s life.

What to expect after the balloon placement

Over the first 14 days after placement, patients may experience nausea or vomiting. Dr. Poulos recommends a liquid diet for his patients during the first week to help manage these symptoms. Also prescribed are effective anti-nausea drugs to help the patient through the initial stage.

How is the balloon removed?

Once the stomach balloon has been in place for six months the balloon is removed. The simple and non-surgical procedure is very similar to the placement process. Once the gastric balloon has been removed, it is very important to continue working closely with Dr. Poulos’ team and coaches to follow the personal diet and exercise plan provided. This will help to keep you in a positive and healthy mindset while achieving your weight loss goals.

About Dr. Stanley Poulos

Dr. Poulos specializes in cosmetic breast surgery and body contouring procedures. He helped pioneer the quick lift facial rejuvenation surgery in California and is recognized as one of the leading plastic surgeons in Marin County and the entire San Francisco Bay area. Dr. Poulos and Plastic Surgery Specialists have extensive experience in body contour procedures. A graduate of the University of Texas Medical School, Dr. Poulos completed his internship and residency at UC San Francisco. He completed a plastic surgery fellowship at St. Francis Hospital in San Francisco and is certified by the American Board of Plastic Surgery. www.psspecialists.com

Four Prediabetes Predicaments

The Common Obstacles

You May Encounter(and Solutions for Overcoming Them)

When prediabetes threatens your healthy future, it’s up to you to reset your lifestyle.

But unforeseen obstacles could derail your progress. Here, I explain the HURDLE method and offer solutions for four obstacles you might face along your journey to better health.

Jill Weisenberger, author of Prediabetes: A Complete Guide

If you have prediabetes or have been told that you’re at high risk for developing type 2 diabetes, you probably know that now is the best time to take action to improve your health. And hopefully you are already working on developing some habits and setting goals to get your health under control. But new habits are tenuous and can be easily broken. It’s normal to worry that an obstacle could derail your progress and send you back into your old unhealthy (and potentially dangerous) routine.

Obstacles are always lurking anytime you’re trying to adopt healthier habits. To be successful with your lifestyle reset, you will need to anticipate obstacles and have a plan to overcome them.

To do this, I advise brainstorming as many solutions as possible, including thinking of out-of-the-box solutions.

Eventually, looking for impediments to your success will become second nature. But when starting out, I recommend using the HURDLE method to overcome obstacles.

The HURDLE method is defined here:

H: How is your upcoming schedule different? Think about your day and look at your calendar for appointments and activities. Is there something unusual or at an unusual time?

U: Understand how these events, appointments, or obligations could derail you from your healthy lifestyle goals. Will something prevent you from eating a meal, getting to exercise class on time, or getting to bed at the usual hour? Will someone else be in charge of your meals or your schedule?

R: Record your options. Brainstorm and write down every possible solution, even the silly ones.

D: Decide on a solution. Pick one or more realistic options from your list of possible solutions.

L: List the steps. Record everything that you must do to make this solution work. Include if you need to buy things, wake up early, change your schedule, ask for help, etc.

E: Exercise your choice and Evaluate it. Carry out your selected option. Make notes about how it went, what you learned, and what you will do differently next time.

Often, the best solutions to problems are the ones you figure out on your own. At the same time, there are some common obstacles most of us run into, and it can be helpful to have some time-tested solutions for how to tackle these obstacles. Here are some common roadblocks and solutions for overcoming each.

OBSTACLE: You’re Too Busy for Breakfast

Eating a healthy breakfast can kick-start your good eating choices for the day and give you the energy for physical activity. But between getting the kids ready for school, taking the dog for a morning walk, trying to get out the door, running your morning errands, and getting to work, you may struggle to find time to eat a nutritious meal. Here are a couple of suggestions:

Find a few grab-and-go options. Some options include:

Whole-wheat tortilla with reduced-fat cheese heated in the microwave

Whole-wheat waffle with peanut butter

Greek yogurt and fruit smoothie

Overnight oats with strawberries and blueberries

Tuna sandwich

Cook oatmeal or egg-and-vegetable muffins on the weekend. Grab a single serving each morning.

Take a week’s worth of breakfast food to the office on Monday. Prepare and eat your breakfast at work. A few good choices are cottage cheese with fruit and muesli, yogurt with fruit and dry cereal, and an English muffin with almond butter and banana.

Ask a family member to prepare your breakfast. Maybe someone in your household has a little extra time in the mornings or they’re already making themselves breakfast.

OBSTACLE: There’s Too Much Tempting Food at Work

You’re working to take control of what you eat but find yourself backsliding at the office. It’s a common problem. Many people stay stressed-out or frantically busy at work, and they cope by reaching for unhealthy treats. Maybe you’ve had a rough day and your manager just bought a whole box of doughnuts to share with the team. Or perhaps it’s your officemate’s birthday and everyone brought in delicious treats to share (with very few healthy options). How can you resist?

Create a rule with exceptions. An important purpose of establishing “food rules” is to free you from an internal argument of should I or shouldn’t I. But occasionally allowing for an exception to the rule helps you stay on track. These exceptions need to be created in advance and not on the fly. Making exceptions in the moment is the same as breaking your rules.

My own simple rule is that I do not eat office junk food unless it is so unusual that I’ll miss a unique experience. I had another rule for eight years in a different office that I dipped into the candy jar only on Wednesdays. I always had Wednesday to look forward to, and I never argued with myself on the other days.

Limit temptation to one area. Ask your officemates to keep tempting foods in only one spot. Try to avoid that one spot.

Ask coworkers if they also want to eliminate certain types of food from work. You might be pleasantly surprised. After all, you aren’t the only one who cares about what you eat.

Pack your coffee in a thermal container. By bringing your coffee with you, you can avoid the junk food in the office kitchen when you need a coffee refill.

OBSTACLE: You’re at a Party Full of Unhealthy Foods and Drinks

You don’t want to blow all of your progress at a party. Success starts with intention, so avoid the temptation to simply wing it. Do some planning and strategizing in advance. Also, resist the temptation to avoid parties altogether just because you fear that you will lapse from your health goals. Here are a few tips for staying on track.

Determine your trade-offs. Will you skip appetizers and starchy sides to enjoy a piece of birthday cake, or do you prefer a cocktail and an appetizer? It helps to make these decisions before heading out the door.

Be cautious with alcohol. Alcohol has a way of leading people to greater food temptations. Start with a low-calorie, non-alcoholic drink and have a second non-alcoholic beverage after you drink a cocktail or glass of wine.

Take the edge off your hunger before going to the party. There is usually no reason to pre-eat, which often results in eating too much overall. But if you feel uncomfortably hungry when you’re teased with an abundance of party food, you will likely find it hard to hold control.

It’s okay to enter a party with a normal appetite. But if you need a small snack first, choose something healthful and filling like an apple, an orange, or a glass of vegetable juice. At the party, take your first bites of lower-calorie foods like fresh fruits and veggies or steamed shrimp.

Be active. If dancing or playing games is part of the party, join in.

Bring a healthful dish to share. If you know you’ll be tempted by a table full of cakes, cookies, and glazed meatballs, opt to bring a healthier dish that you can share with the group, like a veggie tray with hummus or fruit skewers.

Distract yourself. Keep yourself occupied with conversation and other non-food activities.

Avoid the buffet. When you’ve had enough to eat, position yourself far from the food.

Remind yourself of your new habits. Remember that just because you’ve always indulged in party food, it doesn’t mean that you can’t change that.

OBSTACLE: Vacation Disrupts Your Healthy Routines

Vacation doesn’t mean that you should give yourself a free pass. Avoid the mentality that you deserve unhealthful eating because you’re on vacation. Really, no one deserves unhealthful eating. Everyone deserves to eat healthfully, and everyone deserves just a bit of not-so-nutritious food tossed into the mix for a little extra fun.

Pack food for the trip. If you are traveling by car, use a cooler and fill it with fruit, veggies, yogurt, low-fat cheese and cottage cheese, vegetable juice, hard-boiled eggs, and a turkey or tuna sandwich. Whether you have a cooler or not, you can still carry nuts, dried fruit, some fresh fruits and vegetables, peanut butter, whole-grain crackers, and granola bars or fiber-rich cereal bars.

Be prepared for plane travel. If you are traveling by plane, pack a small amount of perishable food in a plastic bag. Keep it cold with ice in a separate plastic bag. Airport security will probably want you to get rid of the ice before you go through screening. Once you’re through security, stop by a food vendor and kindly ask to refill your plastic bag with more ice.

Stock up on healthy choices. Once you’re at your destination, stock up on additional wholesome options. If you don’t have access to a refrigerator, keep a small amount of perishable food fresh with ice and an ice bucket. Or pack a collapsible vinyl cooler in your luggage for use while away.

Snack only on fruit.

Apples and bananas are great choices to carry in your purse or backpack. Or you can find fresh fruit at any grocery store and even at many convenience stores, gas stations, or coffee shops while you’re on the road.

Search for healthy dining options.

Ask locals for restaurant ideas and search menus online before going out to eat.

Walk whenever possible. Opt for a walking tour instead of a bus tour.

Stay hydrated. Carry a refillable water bottle and be sure to sip from it frequently.

Find a local gym. You may be able to get in a gym workout even while on vacation. Call around to gyms in the area where you’ll be staying and ask if they have any weekly membership offers. Or stay in a hotel that has a gym.

Decide in advance what amount of treats is reasonable for you.

Is it a glass of wine a day? A couple of desserts over the week? Create your rules and exceptions, so you have a working blueprint to follow.

By using some of these tips when you find yourself facing one of these common obstacles, you can help guard yourself against a full-blown relapse and protect your health.

If you do have some setbacks along the way, shake them off. We all have them from time to time. Note them for what they are—little lapses that won’t have a big impact if they are few and far between. Recognize all the little changes you’ve made that add up to something bigger—better health and wellness. So pat yourself on the back and soldier on.

High Protein Diet May Increase Heart Failure Risk

For middle-aged men, eating higher amounts of protein was associated with a slightly elevated risk for heart failure than those who ate less protein, according to new research from the University of Eastern Finland. Proteins from fish and eggs were not associated with heart failure risk in this study. The findings were reported in Circulation: Heart Failure.

Despite the popularity of high protein diets, there is little research about how diets high in protein might impact men’s heart failure risk.

“As many people seem to take the health benefits of high-protein diets for granted, it is important to make clear the possible risks and benefits of these diets,” said Jyrki Virtanen, PhD, study author and an adjunct professor of nutritional epidemiology at the University of Eastern Finland in Kuopio. “Earlier studies have linked diets high in protein – especially from animal sources — with increased risks of type 2 diabetes and even death.”

Researchers studied 2,441 men, age 42 to 60, at the study’s start and followed them for an average 22 years. Overall, researchers found 334 cases of heart failure were diagnosed during the study and 70 percent of the protein consumed was from animal sources and 27.7 percent from plant sources. Higher intake of protein from most dietary sources, was associated with slightly higher risk. Only proteins from fish and eggs were not associated with heart failure risk in this study, researchers said.

For this study, researchers divided the men into four groups based on their daily protein consumption. When they compared men who ate the most protein to those who ate the least, they found their risk of heart failure was:

• 33 percent higher for all sources of protein;

• 43 percent higher for animal protein;

• 49 percent higher for dairy protein;

• 17 percent higher for plant protein.

“As this is one of the first studies reporting on the association between dietary protein and heart failure risk, more research is needed before we know whether moderating protein intake may be beneficial in the prevention of heart failure,” said Heli E.K. Virtanen, MSc, first author of study, PhD student and early career researcher at the University of Eastern Finland in Kuopio. “Long-term interventions comparing diets with differential protein compositions and emphasizing differential protein sources would be important to reveal possible effects of protein intake on risk factors of heart failure. More research is also needed in other study populations.”

The Finnish Cultural Foundation North Savo Regional fund, Päivikki and Sakari Sohlberg Foundation, Paavo Nurmi Foundation and The Finnish Association of Academic Agronomists funded the study.

For further information, please contact:

Heli Virtanen, MHSc, early stage researcher, University of Eastern Finland, Institute of Public Health and Clinical Nutrition, tel. +358 400 419477, heli.e.virtanen@uef.fi

Jyrki Virtanen, PhD, adjunct professor, University of Eastern Finland, Institute of Public Health and Clinical Nutrition, tel. +358 294454542, jyrki.virtanen@uef.fi

THAI DISHES

By: Vaughn Lowery

About 24 years ago, Tom Wynter moved from Thailand to America with a dream to open his own commercial enterprise. He started working at Thai Dishes restaurant, the old location. And moved on to a California Pizza Kitchen location for almost a decade and became a licensed bartender where he functioned at a popular bar in Hollywood. After becoming managerial staff at various establishments, he begins to act in tandem with Thai Dishes in Santa Monica when it was located on 2nd Street. The owners decided to call it quits as the rental for their location was coming up for renewal. Wynter decided to extend the legacy of this authentic Thailand franchise and discovered a vacancy at 123 Broadway in Santa Monica which fulfilled his imagination – a restaurant with a bar and patio which mimicked the likes of cafes in Paris. This time around he wanted to make sure that his restaurant had all of the key ingredients which he really felt engaged him as a patron – great food and drinks with a decor to match.

Soon After, Thai Dishes on Broadway was born. An unassuming and unpretentious venue which would be perfect for a quick drink/bite or a spot where you celebrate your birthday. Wynter obviously struck gold being a half block away from Ocean Boulevard, the newly renovated mall and the last stop on the Expo Line. For this area, everything is moderately priced and holds all the right offerings for a romantic date or simply a place to recharge your batteries while you people watch in the sidewalk seating. The ambiance is stellar: mosaic tiling near bar, warm fall colors, bespoke wall paper, faux ostrich wrapped table tops and unique Thai ornaments sprinkled throughout. The most sought after menu items include: BBQ pork over rice, spicy green bean tofu, roasted duck over rice and red curry chicken (presentation is very reminiscent of an authentic Thai dining experience).

Specialty handcrafted cocktails like their Mai Thai cocktails made with Thai whiskey will keep you coming back, but customer service contributed by his general manager, Leila Regalado, is a key component to TDOB’s success. She will have you seated within seconds and constantly will check in to see if you require anything else. If her smile isn’t enticing enough, serving size, happy hour specials and bottomless mimosas on Saturday/Sunday from 12 to 3 pm) should reel you back in.

Wynter asserts, “I’m constantly checking on the quality of food that comes out our kitchen and my staff sometimes needs me during holidays and weekends, which leaves little or no time for a life outside of this place.”

THAAI DISHES SQUARE

One thing’s for sure, Tom Wynter and all of his personal sacrifices have made Thai Dishes On Broadway a slam dunk within the Santa Monica Pier/Downtown area.

For additional info, please visit http://thaidishessantamonica.com

DEMI LOVATO

Demi Lovato wants her fans to know that no one’s perfect, and that’s OK.

Last week, the 25-year-old singer and body positivity advocate shared some pics and videos of parts of her body, including her cellulite and stretch marks, adding, “No thigh gap for me and yet I still love myself.”

“I was on Instagram and I started comparing myself to these Instagram models and I just thought to myself, someone needs to show my fans and anybody that’s looking at my account that what you see isn’t always what’s real,” Lovato told E! News exclusively. “And so, I decided to embrace my flaws and—I don’t even like to call them flaws, it’s just a part of who I am—and show the world that I’m imperfect, but that’s what makes me beautiful.”

Lovato had for years battled an eating disorder. She has often slammed the “thigh gap,” a growing trend among dieters in recent years, and promoted body positivity among her fans.

“What I would say to somebody who’s struggling right now, is try to find the gratitude,” Lovato said. “It’s so important that you try to find gratitude in your life and focus on the positive things and when you’re able to do that, or you’re able to help others, you’re able to get outside of yourself and you’re able to look at your life from a different perspective. Sometimes it’s really challenging and it’s really difficult, but it’s something that helps me every day, and so far it’s worked.”

Lovato also talked to E! News about her eating habits, saying she no longer diets.

“I think that dieting is something that we’ve been forced to kind of do because of the diet culture…we’re praised if we don’t eat fried chicken and we eat a salad. It’s like, sometimes that’s what you want and it’s OK to treat yourself every once in a while.”

She said her favorite “cheat” foods are SusieCakes, birthday cakes, brownies and cookies.

Lovato is currently on tour and keeps healthy while on the road by staying hydrated—she’s a fan of CORE Hydration water—eating healthy and working out. She says she enlists the help of a personal trainer and also brings along a nutritionist.