Eating Habits for Heart Disease

Yes, it’s been a while…

NOW.

Does heart disease run in your family? Don’t stress, just take control!

There are dietary choices that you can make to lower your own risk and control your health.

Cardiovascular diseases , a group of diseases that include conditions that affect the heart or the vascular system such as coronary heart disease, peripheral arterial disease, and even pulmonary embolism, are the most common causes of death

Eating Habits You Must Follow If Heart Disease Runs In Your Family

Here are some habits to take on if you have a higher risk of heart disease:

1. Eat Walnuts: Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA). Research has shown that consuming foods high in omega-3 ALA may help reduce the risk of heart disease through anti-inflammatory effects. 
2. Cook and eat with Olive oil: olive oil is a source of monounsaturated fatty acids and polyphenols, which with high antioxidant properties. “every 10 grams of extra-virgin olive oil per day reduced Cardiovascular diseases risk by 10%.
3. Eating more fruits: helps reduce your risk of being affected by cardiovascular disease. This is thanks to the vitamins, fiber, minerals, and phytochemicals that you get from fruits.
4. Drink some green tea: Linked to lower risk of Cardiovascular disease, along with lowering risk of cancer, boosting brain health and more. Secret Effects of Drinking Green Tea
5. Use sodium-free herbs and spices instead of salt in your meals. “Strong evidence indicates that reduction of salt intake lowers blood pressure and reduces the risk of cardiovascular disease (CVD). The WHO has set a global target of reducing the population salt intake from the current level of approximately 10 g daily to <5 g daily. PUBMED
6. Avoid ultra-processed meat and eat fish, poultry, and nuts instead: “Ultra-processed meats that are cured, smoked, or otherwise preserved have been linked to increased CVD risk thanks to the presence of certain components like sodium, nitrates, and L-carnitine that may lead to elevations in blood pressure, worsening oxidative stress, greater lipid peroxidation, and unfavorable alterations of the gut microbiome.”
7. Eat a Mediterranean diet: this diet is a lifestyle more than a diet and incudes olive oil, nuts, seeds, fish, whole grains, fruits, and vegetables. It is a good way to lower CVD as they limit fried foods, concentrated sweets, and many types of meat.

All this to say, if you come from a family with prominent risk of Cardiovascular disease, take control and begin by managing your lifestyle through some healthier habits.

Stretching: A Life Changer

Hey everyone ! I know it has been a while I have not posted. Soon I will share the reasons as I would like to share my experience to help your experiences!

Here are a few stretches that can and will change your life. Take a look!

Cold Weather and Staying Warm!

As the weather gets colder and Covid gets more prominent, it is important to keep in mind that the outside workouts are not over. In fact, maybe it is time for you to take on an innovative winter sport or workout such as running outside, playing hockey outside, biking outside, or simply doing general training outside.

This comes to my mind as I personally get ready for the colder weathers to run outside and shop around for the best fabric for clothing for winter. Many people think layer up but honestly its not about the amount of layers you put on, it is about the type of layers.

Here are A few tips on what to invest in for this Winter weather:

To start, here are some fabrics to focus on when purchasing base layers for staying warm and having breathability and lightweight: Wool, Silk, Polyester, Fleece, Down, and Nylon.

Furthermore, How to Effectively Layer Your Clothing. you will simply need the right 3 layers.

1. Bottom layer: this is essential to keep you dry as to not sweat and get wet underneath you clothes. This layer you would want to be a long sleeve Merino wool, silk /or polyester.

2. Middle layer: this layer serves as an insulator to keep you warm but not overheat. You want to have a light weight here. For this, Fleece is the best layer.

3. Top layer: this final layer needs to be windproof and waterproof. this would be nylon or down with good shell.

To read more, https://modernratio.com/warmest-fabrics-for-cold-weather/

Another waterproof alternative to consider is Gore-Tex outer layer (this works for jackets and shoes too). allowing you to stay warm and dry when doing outdoor activities like running, and more.

So get out there and enjoy this weather!! Don’t let it stop you!

Brrrrrrr it’s Covid Outside!!!

To Breast Cancer Awareness!

It is estimated that about 1 in 8 Canadian women will develop breast cancer during their lifetime and 1 in 33 will die from it.

According to Health Canada, Breast Cancer is the third most common cancer in Canada and the primary cancer affecting women in the country. The federal health organization says that one in eight women will be diagnosed with breast cancer in her lifetime, with 83 per cent of those cases occurring in women aged 50 plus.

As we enter into November, it is important to note that Breast Cancer Awareness Month, October, was an important month to recognize as Breast Cancer is much more common than we acknowledge. So if you missed the Awareness about Breast Cancer, take another moment as we pass through November, because being aware of it is a lifetime hardship that you can avoid or treat, IF CAUGHT AT AN EARLY STAGE!

Catching a Cancer at an early stage makes a Whole difference, from realizing you are at a late stage and can do absolutely nothing about it but lose your life, lose your breast, or it having transferred onto other organs, and some that are untreatable or deathly. All this to say, being aware and taking precautions when it comes to CANCER in general, it can make a whole difference, to you and those you love and love you.

DID YOU KNOW ?

Early signs of breast cancer can be a lump in a breast, a painful breast or armpit, or a discharge from the nipple. Sometimes you even have no symptoms, and this is especially why it is important to get checked up with your doctor yearly, as early onset discovery can go a long way from saving you from possibly dying or completely losing your breasts or more.

It is important to help increase attention and support for the awareness of this possible deadly disease if left untreated and undiagnosed.

Category	Males	Females
New cases	240	27,400
Deaths	55	5,100
5-year net survival (estimates for 2012 to 2014)	80%	88%

YES MEN CAN GET BREAST CANCER TOO!

Breast cancer is the most common cancer among Canadian women (excluding non-melanoma skin cancers). It is the second leading cause of death from cancer in Canadian women. Breast cancer can also occur in men, but it is not common.

Trends in breast cancer

The breast cancer incidence rate in women in Canada rose between 1984 and 1991. The rate has fluctuated since then, with an overall small decrease. The increase until the early 1990s occurred partly because mammography was used more often, which meant that more cases of breast cancer were found. The reasons for the later fluctuation are not clear but may include long-term changes in hormonal factors, like if a woman started having her menstrual periods when she was young, breastfeeding and oral contraceptive use. The breast cancer death rate peaked in 1986 and has been declining since. This reduction in death rates likely reflects the impact of screening and improvements in treatment for breast cancer.

For more facts, see: https://www.cancer.ca/en/cancer-information/cancer-type/breast/statistics/?region=bc

PAY ATTENTION

2020 has been a powerful reminder that we are all in this together, and our choices and actions make a difference in our lives and those around us. Our loved ones, our friends, our community, and so on.

TAKE ACTION, CHECK YOURSELF BEFORE IT’S TOO LATE!

Sexual Connection: How to Keep it!

This was a very interesting Ted talk that I found could benefit all couples, from those with a strong sexual connection to those who have lost their sexual connection. Marriage can be difficult at times, after years of being with the same person, with the introduction of kids, long hours at work, finances, there are many aspects in your life that can lead to your connection losing it’s way. It is important to notice and value how important that sexual connection is, or your health, your relationship and your simple well being with people around you and your self.

There are 2 important secrets to keeping or rebuilding sexual connection, I wont spoil it for you, watch Emily Nagoski’s 10 minute video.

How couples can sustain a strong sexual connection for a lifetime

If it interests you, You can view more videos from sex educator Emily Nagoski.

Blow Your Mind with 50 Health Facts

 

I don’t want to bore you by naming them all. I will simply share this link with you. It is seriously going to blow your mind.

Explore this and have some fun!

50-science-backed-health-facts-that-will-blow-your-mind

Items to Instantly Throw Away At Home

Here I was working away and came across this article about Household items that many of us have at home, but are oblivious to their danger and the bacteria they hold. This is not something to take lightly and disregard, because some of these damages include infertility, cancer, emphysema, kidney tissue damage, and birth defects. To say the least, take your time to read and take these in.

These are 20 items:

1. Toothbrush: the American Dental Association advises that it is important to replace your toothbrush every 3-4 weeks, as they become less effective with wear and tear. You are therefore brushing almost uselessly.
2. Dish Sponge: This is actually one of the dirtiest items you will have in your kitchen. Research shows that a dish sponge is 200,000 times dirtier than a toilet seat – and could even cause paralysis due to bacteria called campylobacter. It should be changed weekly.
3. Oven Cleaner: the sodium hydroxide is a very destructive chemical. Drain openers is another; using baking soda paste and vinegar to clean is a healthier option.
4. Air Freshener: these contain a phthalates chemical inside them which lead to hormone imbalance and reproductive problems, which we are unaware of. Exposure to these chemicals can cause lower testosterone levels and decrease sperm counts/quality, according to the National Resource Defense Council. These can also cause malformations of the male reproductive tract and testicular cancer.
5. Some Makeup Products: makeup shelf life is 24 months for some and others like mascara is 3 months. Most makeup will have many preservatives to keep them good and keep bacteria away. It is important to throw out when they are no longer effective, i.e. shelf life runs.
6. Non-Stick Cookware: these cookware are made with chemicals (perfluorooctanoic acid), which are harmful to the liver, thyroid, and the immune system at whole. Opt for stainless steel, glass, ceramic, or iron cookware instead.
7. Expired Foods: Expiry dates are there for a reason, they are less effective. Don’t risk food poisoning or feeling ill.
8. Old Air Filters: a poorly maintained AC system can become contaminated and potentially harmful, causing/worsening symptoms such as asthma an allergies.
9. Antibacterial Soap: These soaps have triclosan, chlorine, and phosphate in them. triclosan, particularly alters hormone regulation, and cause resistance to antibiotics. That means, these soaps not only kill bad bacteria, but good ones too.
10. Scented candles: they smell so good huh? I know! Inhaling the chemicals in them is so harmful for you however. The benzene in them can irritate your skin and cause breathing issues. Other possible side effects, according to EPA, is reproductive issues and brain and central nervous system damages. These candles release toluene, another carcinogen. It is best to use essential oils or soy-based candles instead.
11. Pressed-wood products: Common symptoms from acute exposure to formaldehyde, which are in certain wood products, manifest as irritation of the throat, nose, eyes, and skin. They can also lead to chronic bronchitis, and obstructive lung disease with chronic exposure.
12. Old medication: FDA says expired meds can be less effective, change chemical composition, decrease in effectiveness and may be at risk of bacterial growth. These can lead to more serious illnesses.
13. Gas space heaters: These release toxins and if used inside can lead to carbon monoxide poisoning.
    

    At least 430 people die in the U. S. from accidental CO poisoning, according to the Center for Diseases Control and Control

14. Old Paint: Homes before 1978 can contain lead paint, which can cause damage to the brain and vital organs like the kidneys, nerves and blood, and cause poisoning such as symptoms of headaches, stomachaches, nausea, tiredness.
15. Bleaches Products: Products such as chlorinated paper towels, toilet paper, and bleached coffee filters expose us to chlorine gas which is bad for you. They also may contain benzoyl peroxide which is dangerous.
16. Plastic Containers: the toxic bisphenol-A (BPA) found in plastics can have a dangerous effect on the brain. It can also plays with your hormones. Switch to glass containers or stainless steel.
17. Mothballs: Some countries have banned moth balls containing the chemical naphthalene or paradichlorobenzene inside it. These are dangerous as they become a gas when exposed to air. They may also cause cancer. Naphthalene is most toxic as it causes red blood cells to break apart, and cause hemolytic anemia.
18. Furniture Polish: these contain chemicals of phenol and nitrobenzene which are easily absorbed by the skin and are harmful to the liver and your whole health, including limiting the ability of the blood to carry oxygen, headache, irritability, dizziness, weakness, and drowsiness.
19. Toilet Bowl Cleaners: The corrosive items are most hazardous cleaning items in your house. They carry hydrochloric acid which is very toxic.
20. multipurpose cleaner : this stuff is often used in your kitchen but the chemicals inside it are so harmful to you. Smelling it alone, you can tell the ingredients inside are toxic, and unnatural.

To learn more, see 20 household items you should throw out immediately.

Women & Power of Anger

I watched this TED Talk and thought to myself, this is true in various countries and societies.

Soraya Chemaly talks about The power of women’s anger and how many women are told they need to sustain from expressing it because it’s not lady like.

Watch this video and tell me what you think. https://go.ted.com/CALm

Tricking Your Brain on Artificial Sweeteners

Artificial sweeteners may set the stage for diabetes in some people by hampering how their bodies handle sugar, scientists say. (Sam Hodgson/Reuters)

Artificial sweetners are believed to be a good alternative for lowering your blood sugars for metabolic conditions and a good plan for weight loss and/or avoiding weight gain.

You have it all wrong!

Researchers report that artificial sweeteners increase the blood sugar levels in both mice and humans by interfering with microbes in the gut.Increased blood sugar levels are an early indicator of Type 2 diabetes and metabolic disease.

ok, Aspartame and other artificial sweeteners do satisfy the sweet tooth without what is called the ”extra calories”, however on the contrary, it is actually increasing your caloric consumption, your appetite and your weight.

Recent studies have proven that detrimental effects of artificial sugar consumption can cancel out any benefits they may have for weight loss. This is due to both a mental and physiological response to eating artificial sweeteners.

According to Clinical dietitian Jamie Yacoub, M.P.H., R.D.,

1. when you eat foods sweetened with artificial sweetener, you actually tend to eat larger portions to compensate. You allow yourself to have more, forgetting that still contain calories in the form of carbohyfrates, fat and protein.
2. Artificial sweeteners increase your appetite for sweets and carbohydrates.
3. Artificial sweeteners are often used in carbohydrate-filles foods

Further research suggests that drinking diet soda could cause weight gain.

Artificial sweeteners may exacerbate, rather than prevent, metabolic disorders such as Type 2 diabetes, a study suggests.

Studies have included various experiments with mice which demonstrated how obesity is related to a gut bacteria that affects glucose tolerance, leading to weight gain instead of the believed weight loss in these non-caloric sweeteners.

The data indicate that artificial sweeteners “may contribute to, rather than alleviate, obesity-related metabolic conditions, by altering the composition and function of bacterial populations in the gut,” Cathryn Nagler and Taylor Feehley of the pathology department at the University of Chicago said in a journal commentary.

PLEASE, PLEASE ,PLEASE, Reconsider your choices, and take your health seriously.

0% Tolerance of Alcohol on Your Body

 

Friday has been a shocking day for many lovers of alcohol. For the longest time, it has been agreed and understood that moderate drinking, i.e. a glass of wine a day, is healthy for you. It lowers your health risks of heart disease, diabetes and more; however it seems the risk of cancer and other illnesses is higher than the benefits.

Is this really true? It seems we get studies daily contradicting beliefs that certain things are advertised as healthy, yet in a decade or more, it turns out a new study shows the opposite, so what is the correct results on research?

Is smoking actually bad for you? some would say they have seen individuals live their whole lives healthy and when they quit, they die quite instantly after, or some have lived a very healthy life smoking while others die at a younger age from eating what they believe is healthy. It is sad to say, there are so many factors taking place in our health. How about Pollution? Water? Our Food consumption? Our Meats? Global Warming? Restaurant Food Servings? Coffee? And the list goes on…

So it turns out new research shows no alcohol is better than consuming some, but then again, what’s the real killer?

Do you live your life in fear or Actually LIVE? Yes, you can literally stay cooped up in your house, not drive because its dangerous, not eat out because its dangerous, not drink because …. it is dangerous. But where do we draw the lines?

Let’s face it, I am a lover of wine, I don’t smoke, I do eat out, love my meat, I may be one of the healthier people out there and exercise a whole lot. So, you can definitely say that I may be biased, but what is to life?

Please do not hesitate to write your opinions on this… It is shocking but did you expect anything less?  …

Read more in the news all over, including CNN , Global News , and more….