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Healing Takes Time—And a Nutritionally Boosted Diet

Proper nutrition is always best practice. But when you’re wounded, it’s imperative that you pay extra attention to your diet if you want to heal more quickly. The Academy of Nutrition and Dietetics has recently come forward with updated dietary recommendations.

Eat Well, Feel Well Sooner

On a daily basis, the foods you choose to ingest play a factor in how you feel. But if you are hurt and your body is wounded, you actually need to up your nutritional game.

Most wounds, when they remain uninfected, heal pretty quickly, especially if they are minor cuts and scrapes. However, wounds that are, large, too close to bone, or become badly infected will require medical care.

Your body will require boosted nourishment for healing the injury. Nutrients can be depleted from weeping wounds. In order to promote healing from any serious wound, your body will need an increase in vitamins, minerals, proteins, and hydration.

Healthy Healing Dietary Recommendations

The nutritional “wound healing” recommendations of the Academy of Nutrition and Dietetics are fairly similar to what most health experts suggest. Here is an overview:

1 ) Eat an ample amount of calories, proportioned properly between proteins, vegetables, fruits, dairy, grains, and good fats. Your dinner plate should be half-filled with green vegetables. A quarter should be protein. The last quarter should be shared with good carbs and good fats.

Some good veggies: broccoli, kale, spinach, Brussels sprouts, and asparagus

Some good proteins: fish, chicken, turkey, tofu, grass-fed beef, and lentils.

Some good carbs: brown rice, quinoa, beets, sweet potatoes and carrots.

Some good fats: milks: coconut, almond, soy, and rice; flaxseed oil, avocado, and nuts

2) Aim for at least 80 grams of protein. (20-30 grams each meal plus 10 or more for each snack.)

3) Stay hydrated. Drink water, milk: almond, soy, coconut, or rice, fresh-squeezed juices. Avoid caffeine and alcohol as they tend to dehydrate.

4) If you’re diabetic, work with a dietician to keep your blood sugar levels controlled.

Vitamin Recommendations

The Cleveland Clinic proposes upping your intake of protein, vitamin A and C, as well as Zinc to promote wound healing. Here are some suggestions for foods high in those specific vitamin and mineral content.

Vitamin A: Dark green, leafy veggies, liver, fortified cereals, carrots, and orange and yellow veggies.

Vitamin C: Berries, citrus fruits, broccoli, cauliflower, cabbage

Zinc: Beef, kidney beans, oysters, shrimp

For other updates on best health practices, check out www.GetThrive.com

 

 

Best Fall Harvested Foods to Keep You Healthy

Because of frozen food availability and genetic modification, we’ve become accustomed to having any type of produce, all year long. Freshly harvested, organic foods, however, are distinctly available at certain times of the year. Here are some samples of delicious, healthy produce ready for pickin’ and consumption right about now.

The Usual Suspect

Pumpkins are synonymous with autumn and holidays like Halloween and Thanksgiving. Often pumpkin is used in pies or other sweet desserts. But, there are alternate ways to eat this vitamin-rich food without packing on the pounds.

You can add cooked, cooled pumpkin chunks into smoothies. Sautee slices with other coarse veggies like carrots and then spice with turmeric, garlic, and pepper. You can puree pumpkin (add cinnamon) and spread it on toast or as part of a sandwich. Don’t forget the seeds! They can be roasted in the oven and lightly sprinkled with sea salt to make a yummy snack or as a topping for salads.

Pumpkins and their seeds offer a significant amount of fiber to your diet. High fiber lowers the risk of heart disease and high blood pressure. What’s great is that it keeps digestions flowing, but it also makes you feel fuller for a longer period of time. It’s rich in Vitamin A, which is beneficial for vision and eye health. Evidently, the seeds contain tryptophan, which helps the body relax and encourages a good night’s sleep.

Other Fall Produce Worth Incorporating into Your Diet

Rutabaga. This is a root veggie that can be sweet-ish or bland depending on how it’s prepared. It’s a cross between a turnip and cabbage, but its flesh can be potato-like. They can be pureed, made into a soup, roasted, and I’ve even seen recipes adding it to caramelized onion and apple dishes.

The rutabaga is popular in Sweden and is a great source of vitamin C and fiber.

Dates. Here’s a sweet fruit that is highly nutritious; it’s packed with fiber, vitamins (especially potassium), minerals, and low fat. They can be eaten straight up, sliced and topped with cream cheese, or chopped and added to cookies and other treats.

Dates aid in stomach and intestinal processes. In Middle Eastern countries where fasting can be common, dates are often the first food eaten after breaking the fast. They help resist overeating, satisfy hunger, and deliver glucose and beneficial vitamins rapidly.

Brussels Sprouts. These are edible buds from a member of the cabbage family. If prepared properly, they can be incredibly delicious. Many people prepare them with bacon or garlic. They can be a tad bitter, so a groovy sauce that’s either tangy or cheesy can go a long way. Roasting them can be preferred to steaming.

Brussels sprouts are an amazing source of iron and folate (vitamin B9), which is excellent for your blood and DNA reproduction. They also contain vitamin K, which helps build strong bones and aids in heart disease prevention.

Winter squash is rich in omega-3 fatty acids and vitamin A. It’s yummy prepared with butter, ginger, and cinnamon.

Parsnips look a little like carrots and are a tad sweeter. They add great flavor to soups, and some like to puree them and add to mashed potatoes for a nutty-ish flavor. They’re fiber-filled and offer lots of potassium, too.

Everybody’s Favorite

Of course there are sweet potatoes, which is also a headliner at fall and winter holiday tables. Whichever seasonal fall foods you choose, know that organic and fresh will help keep your body at its peak nutritional health.

For more articles on healthy foods, check out www.GetThrive.com

 

Doctors “Prescribing” Fresh Foods From Food Banks

Food Banks in the US are stocking more nutritious foods for their clientele.

These organizations across America help the homeless and those with low incomes to eat affordably or for free. Food banks, in association with local farmers, are offering more fresh produce these days. And doctors are collaborating with food banks, prescribing fruits and vegetables to improve overall health.

Feeding America

Feeding America is a nonprofit organization who took a survey of 200 food banks. They discovered that one-third of households participating in food banks have at least one member who is diabetic. More than 50 percent have a member with high blood pressure.

When questioned, 55 percent of the families responded that they would love to have fruits and veggies, but felt they couldn’t afford them. They may get their wish soon. Over 30 food banks in the Midwest refuse to accept “sweets” into their supplies. They are trying to carry healthier foods like lean proteins and produce as opposed to grains and empty-calorie foods.

Doctors Partnering

Chicago-area clinics, for example, have hosted events where truckloads of fresh foods are brought in. The Chicago Food Depository provided over 100,000 pounds of fruit and vegetables over the past year. This helped feed over 3,000 families.

Doctors in Idaho with low-income patients are beginning to add pantries in their clinic. They can “prescribe” fresh foods on the spot. In Delaware, a family can get up to 25 pounds a month from the local food bank with their doctor’s prescription.

Cost-Worthy

Food banks get their food from sources that they’d otherwise throw in the trash. (It’s perfectly fresh, but it may not look the “right” color or shape for commercial sale.) Additionally, money received from donations help purchase food for the facility. Nutritious foods can cost more, but researchers are examining the benefits of preventative spending. A family who eats better (so it’s hoped) will have fewer medical bills and less work-loss due to illness.

Currently, a clinical study is underway measuring if proper nutrition offered at food banks can help those with diabetes. In five years, the amount of fresh produce that’s become available in food banks has doubled. From July 2015 through June 2016, over one-billion pounds were distributed throughout the US.

It looks as if we’re heading in the right direction—food-wise and health-wise.

For more info on nutrition, best health practices, and current medical studies, check out www.GetThrive.com

CanaGel Melts

 

Improve Your On-the-Road Eating Habits

Business travel and road trips can prove to include poor eating habits. There are ways, however, to make your meals and trips heart-healthier.

Take Out

One study recently revealed a significantly higher risk of developing atherosclerosis disease amongst business travelers. Atherosclerosis is a slow, steady, clogging of the arteries. The main culprits in this social business diet are large meals mainly consisting of high-fat foods and lots of alcohol.

Being that cardiovascular disease causes over 17 million deaths annually, it behooves us to be aware of what we’re putting in our bodies. Granted, it’s not just poor eating habits that lend to our risk of heart disease. Lack of exercise, sleep and overwhelming amounts of stress also contribute.

Three Courses

The study examined the health effects of three different types of eating plans. One plan was the Mediterranean diet, which consisted of fruits, veggies, fish, legumes, and nuts. Another was the Western diet, which included red and processed meats, dairy products, and refined grains. And the other, the social-business plan, looked a lot like the Western diet but included more unhealthy snacks and excessive amounts of alcohol.

The results were recently published in Journal of the American College of Cardiology. According to fMRI and ultra-sound test results, those who ate the “business” diet revealed a “significantly worse cardiovascular risk profile” than the Mediterranean diet folks.

Turmeric Curcumin with Bioperine
Turmeric Curcumin with Bioperine

On the Road Again

It can be tough avoiding fast foods when you’re on the road. And sometimes they can seem appealing—until you’re finished with the meal and feel regretful and gross. Here are some tips for making your road trip or business trip healthier overall:

– Drink more water

– Drink less sugary beverages and limit alcohol consumption

– Carry around snacks like nuts, low-sugar granola, fruit, and baby carrots

– Avoid red meat; substitute grilled poultry or fish

– Salads are great—keep the dressing healthy and low-fat

– Plan your meal ahead. Figure out when, where, and what, beforehand. With everyone running around, getting “hangry”, you’re bound to make impulsive food decisions.

– If you’re driving, keep a small cooler in the car filled with non-sugary drinks and crunchy raw veggies

– Get good rest. Meetings don’t need to go late into the night. Also, for safety’s sake, you don’t want to be driving when you’re tired. While traveling, “early to bed, early to rise,” is a wise choice.

– Take brisk morning walks. Use hotel swim or gym facilities. Carve out time during the day (even a few minutes) to move your body. Driving and working all day without stretching is awful for your posture (back and neck, too.)

If you’re the kind of person who eats well and lives a healthy lifestyle at home, there’s no reason you can’t continue those behaviors while on the road. Coming home feeling like you need a vacation or a detox isn’t any fun. Safe and restful travels…

Study Shows Minimal Exercise Can Lower Your Heart Disease Risk

A 20-year concurrent study showed that even two-and-a-half hours a week of brisk walking could lower risk of heart disease significantly.

Three-Hour Power

The study was conducted by the Indiana University School of Public Health. Over 95,000 women between the ages of 27 to 44 were observed and questioned biannually for 20 years. The purpose was to study the association of total leisure-time physical activity with heart disease in younger women. One finding was with the ladies who participated in at least 150 minutes of moderate exercise per week. They were found to have an approximate 30% percent lower risk of developing coronary heart disease (CHD).

Why This Study?

One of the reasons researchers chooses this age group is because there has already been a multitude of studies on “older” women and men. Examining the probability of getting CHD at a younger age means earlier treatment and lifestyle choices. Another alarming reason is that there has been the very little decline in CHD-related mortality rates amongst young women. The rise in type-2 diabetes and obesity numbers certainly hasn’t helped make a dent. (At the time of this publication, 58% of women between 20 and 39 years old are overweight or obese. The number of women between 40 and 55 hangs at 71%.)

Healthy Findings

One real discovery was that physical activity lowered CHD risk—regardless of a woman’s BMI. So for young women of any weight, moderate exercise, physical activity is beneficial.

The study, published in the American Heart Association journal Circulation, also examined the effects of moderate vs. intense activity. The researchers additionally explored if a particular type of exercise made a difference. And finally, they looked at the frequency of participating in exercise and its effects on lowering CHD risk.

Exercise does not have to be strenuous to reduce heart disease risk. It can be moderate, such as brisk walking. Frequency was found to be not as important as total volume; meaning the total amount of time per week trumped how many times.

It Begins Early

Setting up routines for regular exercise as a young person is a wise choice. Movement becomes a habit, not a chore. Additionally, physical activity participation between the ages of 14 and 22, showed to lower CHD risk up until middle adulthood. However, this study also revealed that those who are middle-aged and older no longer benefit from their high-school years of sports, etc. Physical activity must be resumed—even if it’s only a total of three hours a week.

What was also fascinating is that the effects on blood pressure, lipids, glucose levels, and triglycerides were all altered beneficially directly after physical activity. This is a critical note. No matter how inactive you may have been (or still are), the second you pick yourself, it immediately benefits your body on so many levels. You may not see what’s going on inside, but once you start exercising, your heart fills with smiles.

For more popular stories on heart health and exercise, check out www.GetThrive.com

 

Newest Research on Healthy Aging Reveals Carbs Matter

Australian researchers have discovered that dietary fiber from carbs and other sources extends good health while aging.

Growing Old Healthier and Longer

Scientists from the Westmead Institute for Medical Research conducted a decade-long study of successful aging. They defined the term as being able to avoid: chronic disease, cancer, dementia, depression, heart disease, stroke, and respiratory ailments.

The findings from the study were published in The Journals of Gerontology: Medical Sciences. The lead author of the paper claims, “…the relationship between carb intake and healthy aging was significant…” Those who ate proper amounts of dietary fiber avoided most chronic pitfalls of aging and remained most healthy overall.

The Study and Surprising Results

The diets of 1,609 participants aged 49 and above were studied. The scientists factored the peoples’ intake of total carbs, fiber from carbs, total fiber, and sugar. After a 10-year follow-up, the results were surprising. Those who had the highest intake of fiber or total fiber had an almost 80 percent greater chance of living a healthy, long life.

Those who had the highest sugar intake levels were more apt to suffer from diabetes, high blood pressure, and dementia. The researchers reported that cereals and bread are good for our diet, as long as there is sufficient fiber content.

How to Do Carbs Math

We’ve all been taught to count carbs. The problem is that our food labels are misleading. The total number is not as important the “net” number of carbohydrates.

Take the total number on the label under the carbohydrate listing. For example, 20 grams. Subtract the listed amount of fiber, let’s say it’s 5. Your net carbs will be 15. You want that number low, but you want a high fiber count. Fiber carbs are not fattening—you can digest them!

Non-fiber carbs are fattening because they’re not as filling, not easily digestible, and mostly turn into sugar.

Also, beware of sugar alcohols such as sorbitol, maltitol, and lacitol. They appear to keep the sugar content down on the label, but they don’t in reality. They can metabolize into sugar. Additionally, those sugars can be listed as fiber content, but they are not. Labelling laws are lax and loopholes are discovered and used widely in our American food industry. The good news is, however, we are learning more about nutrition and healthy living every day. Live long and eat fiber!

Www.GetThrive.com has a wide selection of food and health related articles that may address some topics that have piqued your interest. Click here to read on…

 

 

8 Ways You Can Grow Healthy New Brain Cells!

We’re always hearing about how we’re killing our brain cells, but what about making changes and growing new, healthy ones?

Surprisingly Simple

Are you interested in improving your memory? How about your problem-solving skills? Are you wanting to feel more focused on the job, in conversations, and in your hobbies? It can be done, and it’s not difficult at all. If fact, it’s so simple, some of these tips may surprise you.

1) Get a good night’s sleep—consistently. Aim for between seven and nine hours per night. You know how you feel more alert after a solid slumber? Those are your new baby brain cells lovin’ life.

2) Get exercise. Anything that works up a sweat will do the trick. And that includes a healthy romp in the hay (wink-wink.) Studies show that cognitive function increases in those who stick to an exercise regimen.

3) Give up smoking, methamphetamines, cocaine, and sniffing any kind of solvents or chemicals. Do you really need a hyperlink to a source that promotes this? Stop killing those cells and someday, if you’re lucky, your brain will return to a healthy state.

4) Drink more water. Dehydration is a culprit known to cause brain-cell deterioration. Carry around a non-toxic decanter and refill throughout the day with fresh water.

5) Cut calories. Overeating lends to brain fog. Restricting calories by approximately 20 percent stimulates the growth of new brain cells.

6) Practice coping skills. Keep stress levels low whenever possible. Anxiety and panic raise cortisol levels, which in turn, can damage brain cells. A calm body breeds healthier cells all over.

7) Drink green tea. A substance in green tea generates new cells. That’s why the inclusion of green tea into our diet improves memory and cognition.

8) Stand at least two feet away from your microwave oven when it’s cooking anything. You risk degeneration of cells from microwaves, especially if your oven “leaks.”

Healthy Brain

Of course, eating fresh, whole foods will help to keep you properly nourished. If you’re consuming vitamins and minerals derived directly from food sources (and enhancing with supplements), you’re already on a terrific path towards keeping healthy cells happy. Incorporating the above tips should help get you in gear and your brain cells-a-multiplyin’ !

Is Childhood Obesity Your Mom’s Fault?

According to a recent study, moms who are overweight tend to feed their children more often—and fill up their plates more. This behavior increases the risk for childhood- and future adult obesity.

Please, May I Have Some More?

Today’s world seems to have such a disparity between childhood starvation and childhood obesity. Neither is healthy—or fair to the child. The particular study that observed the behaviors of overweight and obese mothers was out of the University of Florida.

Of the 29 obese women in the study, researchers concluded that they all assumed their children were hungrier than they were. They fed their children more food than did the mothers of a healthier body weight. The 29 children were all between the ages of three and six years.

Results of Too Much

The lead investigator on the case commented on one of the (negative) aspects of the findings. “Young children have difficulty recognizing when they’re full. The more they’re fed, the more likely they are to eat.” Whether they are full or not.

Certainly, parents and caretakers need to oversee that children are fed when hungry. The difference, however, is that the obese women presupposed that the kids required more food than they did. This study opens up a great dialogue on how parents and children together can work on reasonable portions.

The Journal of Human Nutrition and Dietetics recently published these discoveries. Appropriate portions during childhood can lead to a lifelong of healthy eating habits. Additionally, learning at a young age what it’s like to feel hungry—and then full—is essential for each.

Snacking Situation

Snacks can be good. In fact, they can increase metabolism, help lower blood sugar, and relieve hunger before the next meal. But, they have to be nutritious!

Salty snacks (high in sodium and low in fiber or vitamins) and candy are the major calories derived from the worst snacking. Research in the past decade has shown that children’s snacks consist of almost one-third of their daily caloric intake. Since the 1990’s, kids’ calories from snacks have gone up almost 170 calories, daily.

Snacks for children and adults should be fiber and nutrition-rich. Some examples are carrots, a handful of nuts, or a scoop of peanut or almond butter on a celery stick. Fruit is good in moderation and should be derived fresh (not from juice or cans.) A scoop of anything with healthy fats (avocado, hummus) on an organic corn chip is perfectly acceptable and delicious. And, don’t forget to drink a glass of water!

Knowledge is Power

Knowing how much to feed yourself—and your child—is essential to maintaining a healthy body weight. Remember that your stomach is much larger than a toddler’s. It’s also important to recognize true hunger. Are you really hungry? Or bored? Or stressed?

And just because it tastes good, are you eating more than you need?

You can help prevent your child from becoming overweight by teaching healthy eating habits early in life. Part of how this can be accomplished is through modeling. Check with your practitioner, pediatrician, or nutritionist for professional guidance. You can always check here for other tips on nutrition, parenting, and best health practices.