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.
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.
Successful Weight loss and weight management always seem to be a challenge, but it can be easier by starting with 5 simple things. Although it’s a challenge to maintain a healthy diet all the time—especially in amidst of our on-the-go, busy routines—nevermind finds time to exercise. But even when we go through periods where we “behave,” why does it still seem like a challenge to lose weight—and keep it off?
While some diets might seem useful at the beginning, such as cutting down on carbs or cutting them out completely, “detoxing” from fast food, sugar or red meat, or even adjusting to the taste of kale, they all seem to have one result: the pounds eventually creep back on.
Weight loss and weight management are about balance.
Here are the top 5 components that you should learn to balance in order to lose weight…and keep it off:
This doesn’t necessary have to be an exercise routine, (but that helps) this could just be your daily routine. Whether you get up at a certain time, head to work or school, you probably have a regular routine each day. If not, do your best to create one. Getting up at the same time, eating meals at the same times throughout the day, and going to bed at the same time can be a crucial component to weight management.Obviously weekends might be the exception, and while routines could differ from day to day, depending on your job or extra-curricular, even maintaining a consistent wake up and bed times can prove to be beneficial to overall weight management.
Believe it or not, sleep is a crucial component to weight loss and weight management. Adults should get an average of 6 to 8 hours of sleep each night. Any less than that and we begin to feel sluggish, less productive, and we might even suffer from migraines or headaches.Getting a regular and consistent amount of sleep can seriously help with overall weight loss and weight management. Do your best to get at least 6 hours of sleep each night. Not only will you feel great and feel more productive, your body will thank you.
We all know it’s important to stay hydrated. But did you know that drinking enough water can also help with weight loss? Not only is it important for your body to flush out toxins, but drinking water can also make you feel full and less likely to grab an unhealthy afternoon snack, or sneak dessert after dinner.
Many diets promise weight loss without exercising. However, the hard truth is that while you will likely lose weight initially when starting a diet, the pounds are likely to pack back on after some time—and without a consistent physical exercise routine.But not only does exercise help significantly with weight loss and weight management, but it also has other benefits such as boosting good cholesterol while lowering bad cholesterol, increasing endorphins to the brain, and even helping to regulate sleep patterns.
Save the best for last, right? Diets can be frustrating components to weight loss. Most often when an individual starts a new diet, they are frustrated about how little they can eat, and how hungry they feel all the time. However, it’s important to be patient as it can take up to two weeks in order for your body to adjust to a new diet.Over this two-week adjustment period, your brain and body will “learn” its new diet, and your cravings will adjust accordingly. In fact, you may be surprised to find out how you no longer crave that bowl of ice cream after dinner!
Of course, each individual’s genetic makeup and body type are different. So a diet or exercise routine that works for one person doesn’t necessarily mean it will work for another. Visit here to read more about weight loss facts and fiction.
While these top five components are effective in helping with weight loss and overall weight management, you also need to discover what works for you, which could mean a lot of trial and error. But be patient and persistent, and your hard work will pay off!
To learn more about weight loss and weight management, learn more about how you can THRIVE today.
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Youth obesity is a prevalent, dangerous (and growing) epidemic. Can there be a plan where prevention of weight-gain and increase in healthy weight-loss can exist? Yes, there may be an interesting and potentially successful fix for childhood obesity.
What it’s Looked Like in The Past
Diet, as a term, basically means the types and amounts of foods someone typically eats. “Dieting”, however, has become known as the practice of reducing calories and changing eating and exercise patterns.
Many youth-based obesity programs focus on “dieting.” They often stress the counting of intake calories, along with counting calories burned through exercise. That’s a plausible and proven successful method of accomplishing a weight-loss goal. But is it working? Clearly, not well enough.
A New Approach
“Mindful eating” is a new buzz-term that can truly benefit our overweight and obese youth. It’s an approach to eating that emphasizes on how the body feels while eating—and afterwards.
There’s a focus on the foods we put into our mouths. That would be a simplistic definition of mindful eating. But, Dr. Lenna Liu explains that a more demonstrative example of that focus means, “It allows us to pay attention to hunger and fullness, emotional connections to food and the relationships involved in eating.”
How Do You Feel?
Mindful eating focuses on what we ingest and why. If I’m feeling sad and I eat a gallon of ice cream, it’s pretty obvious what I’m eating and why.
Keeping an eye on ourselves, with compassion, we can make healthy food choices that focus on using food as energy. That’s what its intention is/was. All the artificial flavors and fats and salts…those are all unhealthy soothers.
Dr. Lenna Lui is a pediatrician at Seattle Children’s Hospital. She expresses that mindful eating focuses on positives, not negatives. She suggests we all observe our emotional connection to foods and how we respond accordingly.
Being Models For Our Kids
We all grab for “comfort” food. But why does food need to be the comfort? There must be an alternate, progressive way to help our youth. They needn’t tie their emotional needs or disappointments into eating. We can teach them differently!
As Liu points out, “the urge to eat due to emotions can occur suddenly and urgently.” If we, as adults, can recognize what’s going on, we can communicate or model a healthier approach for our children.
Explaining, demonstrating, and modeling that food is a beautiful necessity—we need it to “think, play, learn, and grow.” Also, making sure we provide healthy foods in the home will make a huge difference how children choose their foods. Working together, we all can make a difference.
Healthy food doesn’t have to feel like chewing through a box of cardboard. Long gone are the days of boiled veg and stewed meat. Today is all about healthy eating and actually enjoying it. What is healthy eating and how may we include it in our everyday lives without feeling we are being deprived?
HEALTHY FOOD ALTERNATIVES
Bad habits are easy to fall into, with many giving the excuse of being too busy to eat healthy food. However, there are quick, healthy meals that are extremely scrumptious, and they wont break the bank. Cutting back on the following, will help towards an improved diet:
high calorie foods like processed fast food
Don’t panic and throw everything away, instead make small changes. Start by replacing unhealthy snacks with alternative healthy food.
Stop buying the potato chips and anything with a high amount of fat, salt and sugar. Instead try dried fruit or vegetable chips. When visiting the grocery store, ignore false advertising like “all natural” and “healthy”. Take the time to read the ingredient list. Here is an example of a nutritional label and some healthy targets:
Sodium should be under 5 % per
Sugar – Under 5g
Saturated Fat Under 5g
Trans Fat 0g
To have a healthy food start to the day, be sure to eat a breakfast. Not only does it kick start the metabolism, it will stop the raiding of the cookie jar mid-morning. Remember these key nutritional facts:
Protein promotes feeling fuller longer
Fiber, helps the digestive track
Natural probiotic yogurt is a great way to keep the gut healthy, as well as give a boost of calcium.
1 cup of milk (try almond or coconut for a healthy alternative)
¼ tsp of ground cinnamon
A pinch of ground cardamom
½ tsp of ground turmeric
1 ½ tsp of honey
¼ tsp of coconut butter
Warm the milk slowly in a pan, adding in the cinnamon, cardamom, turmeric, honey and coconut butter. Once the milk is warm, strain and consume. This delicious drink is the perfect, hearty way to start the day.
The Western world has morphed into a fast talking, fast moving, and even faster eating place. Slow down and reassess the basis by planning ahead. Then there is no excuse not to have a healthy food lunch.
Forget the white breads, pastas, fats, and sugars and instead shop the alternatives. Try dark rye bread, like German brand Mestemacher (available in the international isle of the grocery store) or Ezekiel bread, which is made with sprouted whole grains, legumes, and seeds. Both of these breads are filling, high in fiber, protein, and absorbable vitamins. If bread is not a preference, replace it with lettuce leaves. Stuff the leaves, with a favorite filling and be surprised at how delicious and fresh this alternative can be.
STOP THE COLD CUTS
Cold cuts are delicious but deadly. Stuffed with fat, sugar, dyes, and salt. The nitrates found in these meats have also been linked to cancer. Instead, go for healthy proteins like: eggs, salmon, tuna, legumes, or skinless chicken.
TASTY DINNER WINNER
After a long day of deadlines, kid’s activities, dog walks, and the odd workout, what super human can be bothered to cook? Pouring a little imagination into the shopping list can magically transform dinner. Chuck out the convenience food with their high amount of salt, sugar, and fat and go for fresh and real food like:
Walnuts, a great addition into pasta, vegetables and rice by adding protein and healthy fat.
Mix with Greek yogurt, garlic and cayenne pepper for a yummy dip.
Extra Virgin Olive Oil
Apple Cider Vinegar
Selection of dried herbs
HOME HEALTHY CHEFS
Cutting back on sugars, bad fats, red meats, and sodium will lead to a better diet. With an exciting healthful food movement sweeping over the web, nutritious home kitchen chefs, like Healthy Hub are coming up with some revolutionary, tasty recipes. They will erase the memory of the fatty, sugary fueled days of yesterday, and embrace the healthy yet decadent food revolution of tomorrow.
For more information on healthy living, please visit GetThrive!
Daily, there are millions of people taking medication for depression, anxiety and/or practicing stress-reductions techniques. Generally, experts recommend the same handful of suggestions as natural remedies for anxiety. Those suggestions can be effective, but here are 5 more that may surprise you!
Tried and True
By and large, health practitioners similarly advocate a few main elements to de-stress. These include:
Getting more rest
Improving dietary habits
Seeking therapy or counseling
Clearly, this is sound advice. As a result, it’s been proven helpful to many. But, did you know there are at least five other natural remedies for anxiety that may help, too?
The standard strategies for relieving stress are fairly well known. For example, if you cut down on sugar and caffeine, you’ll sleep better. If you exercise more fervently, your endorphin levels should increase. Therapy, along with behavior- and thinking-pattern changes, should benefit your overall wellbeing. Ultimately, practicing these techniques should make you feel better and less anxious.
Yes! Surprise Natural Remedies For Anxiety
Some folks are just not comfortable with taking medication. Additionally, medication may not be the “cure all” for others. Hence, experimenting with natural remedies is often the go-to solution.
Most noteworthy, whatever works for you (within healthy bounds) is the most awesome choice. Everyone is different and one organic stress-reliever may work for you. But not for someone else. And, vice versa.
Let’s explore some anti-anxiety strategies that may seem revelatory…
#1 Tennis Anyone?
Table tennis, also known as ping-pong can be a definite stress reliever. This sport requires concentration, strategy, and distinct body movement. These elements force your mind to attend. You can’t possibly harp on your worries while you’re playing ping-pong!
Aside from that, you can actually get real exercise! Table tennis can increase your seratonin and dopamine levels. This action can boost your mood, better your sleep quality, and improve your attention span. How about that for an anti-anxiety activity?
Bonus: Ping-pong as exercise has a low risk of injury.
#2 Lemons Don’t Have to Be Sour
Actually, it’s LEMONGRASS that we’re addressing here. To take it a step further, it’s really lemongrass essential oil that’s the hero. It has the ability to be one of the natural remedies for anxiety. That what makes it sweet.
Lemongrass essential oil has many significant, health-enhancing properties. Many Thai and Chinese dishes use lemongrass in their recipes. The oil is extracted through steam distillation from the leaves. The oil has been known to decrease pain, but also counter feelings of depression and anxiety.
Furthermore, it has the ability to act as a sedative. It can boost spirits and help alleviate anxiety. Lemongrass essential oil can be used in a diffuser, inhaled, or applied (diluted) to the skin. One of our favorite lemongrass natural remedies for anxiety can be found here.
#3 Put On A Happy Face
Believe it or not, smiling makes you feel good, even when it’s forced. You may not feel like smiling, but research has shown that when you smile or laugh, “feel good” chemicals are generated.
The brain releases dopamine when we smile. The simple action of pulling up the corners of your mouth is one of the natural remedies for anxiety. Smiling makes us feel happy, makes others feel happy, and can help relieve stress with no cost. Smile at yourself in the mirror and feel your worries fade away.
#4 Let Them Bake Cake!
Sometimes we stress eat. Cake is yummy, but eating it won’t make you as happy as if you bake it!
Baking requires focus with all its measuring, mixing, etc. Hence, it provides a mental escape from stressful thoughts. It can also be a great form of creative expression. Decorating the finished product can also be a feel-good activity. Also noteworthy, baking a cake for someone else can make the effort more significant. Anyway you look at it, baking a cake is a positive remedy for relieving anxiety.
#5 Desktop Tidy Time
A huge source of stress can come from clutter. Oftentimes, the stacks of papers or the massive amount of files overwhelm us. Cleaning and organizing can actually have a positive therapeutic effect.
Choose one section of your desktop and commit to combing through. When we organize, cortisol levels have been shown to decrease. Furthermore, you may want to try and finish an unfinished project. Cleaning may distract you from anxiety. Yet, the results may be equally relaxing and fulfilling.
Different people will choose various strategies in an attempt to decrease tension. Consequently, you will pick what works best for you. Hopefully, one or more of these natural remedies for anxiety will benefit you. Here’s to happiness!
Click HERE for more articles on lowering stress and maintaining best health.
A new study on the diet of Americans reveals they have gotten slightly healthier, but in other ways they’ve gotten worse.
Unhealthy Diet Going Down
The results of the food-intake study were recently published in the Journal of the American Medical Association (JAMA). Over a 13-year period, thousands of people across the country were asked about what they had eaten in the last day. National surveys were studied and the findings were not that uplifting, unfortunately. As it turns out, 46% of Americans still eat an unhealthy diet. The good news is the figure used to be 56%. So that’s one positive aspect.
Another slightly inspiring finding is that Americans are drinking less soda and eating fewer refined grains and white potatoes. There was also a small rise in the amount of yogurt, nuts, and seeds the participants consumed. That’s another glimpse of movement in a positive direction.
Frighteningly, overall, Americans showed no decline in consuming meat (processed or fresh) or sodium. Eating red meat and an overabundance of salt is linked to heart disease and high blood pressure. Additionally, the amount of fruits and vegetables consumed did not rise at all. (Two essential food groups for optimum health!) How can we begin to lower chronic disease in this country when eating habits continue to remain so unhealthy?
Class, Ethnicity, and Social Disparity
The study’s results also presented a different, yet equally significant problem. White Americans positively altered their diets more than any other group. Minority and lower socio-economic groups improved their habits only at a miniscule level. And worse, Mexican-Americans actually increased their consumption of refined grains, and black Americans ate more white potatoes. A person’s level of education and income played a part in the way he/she improved (or did not improve) his/her diet.
What’s the Fix?
We all know diabetes, obesity, and heart disease are rampant and killing way too many Americans. We can improve our health by “fixing” our diet. But how come not enough people are doing it?
Many doctors, health advocates, and even public policy makers believe government needs to step in more. The argument is that we have safety guidelines for cars, toys, and workplaces, but the ones for food are weak. The food industry basically polices itself and there’s a call for stronger government policy in this area.
Dr. Kelly Brownell, a leading advocate for good nutrition, has written papers and lobbied for stronger federal policy. The sugar-sweetened beverage (SSB) tax has shown to be slightly effective in decreasing consumption of soda and sugary drinks. The problem is that the tax is not enough to make the drink economically restrictive. And if it is for some people, they just go to a nearby county where there is no SSB tax. Although this may be one small effort, it’s not strong or pervasive enough to affect great change.
Hopefully, you are on a path of nutritional improvement. Your health matters. For more info on food and good health check out www.GetThrive.com
We need protein in our diet to stay healthy. But how much do we need so we don’t experience negative, long-term health effects?
Protein provides essential amino acids to keep our bodies healthy. Diets that restrict protein may be placing you in future danger. On a day-to-day basis, consuming too little protein may make you lethargic. You may have an increased appetite. Either way, you’re not putting yourself in harm’s way—at least not today. On a long-term health scale however, too little protein will eventually cause cellular breakdown.
Protein amino acids help build cellular structure. They keep “housing” cells strong and functional. Such cells may be those that strengthen the walls of your heart. They fortify the muscles that protect your bones. Without the necessary amount of amino acids, those cellular structures will become weakened over time.
How much protein we need is still up for debate. Some experts recommend consistent helpings throughout the day. A side benefit is that protein helps you feel fuller and provides energy for a longer period. All are in agreement, however, that some protein is better than none.
What happens if there’s too little consumption of protein? Wayne Campbell, a professor of nutrition science at Purdue University offers his expertise. He explains that your body will compensate and rescue its most important parts. The body will “take amino acids from your skeletal muscle in order to supply your heart or some other organs.”
This is comparable to how calcium is stolen from pregnant mothers. If the expectant mom has too little calcium intake, the growing baby will take it how he/she can. Years later, women find themselves with osteoporosis or other calcium-deficient caused disorders.
Don’t Worry, Eat Protein
Yes, the long-term negative effects of being protein-deficient are worrisome. The calming news is that more than likely, your regular diet provides an ample amount. There is protein in mostly all animal-sourced and plant-based foods. Unless you’re eating only carbohydrates, chances are you’re getting enough protein from an array of foods you consume.
Common foods containing protein are: poultry, fish, eggs, dairy, nuts, soy products, beans and peas.
Another aspect to consider is exercise. Physical movement also slows down age-related cellular breakdown. So, if you’re eating a sufficient amount of protein and exercising, your cells will maintain their strength longer. Way to keep your youth!
If you’re interested in diet, food, and exercise, check out more brief, informative articles here.
Results from an in-depth screening of mammograms revealed frightening facts. Women who ate a Western “American” style diet had a significantly greater risk of developing breast cancer.
Table for Two
A Western diet can be construed as a steak and potatoes-type meal, a club sandwich, a burger, and fries, or pizza with pepperoni, sausage, and extra cheese. All of these have something in common. They are especially high in fat, dairy, processed meats, and refined grains. They also lead to the development of denser breast tissue.
Denser breast tissue has been linked to increased risk of breast cancer. Sugary drinks and sweet desserts were added to the Western diet list as well. The study published this month in Obstetrics and Gynecology pointed out that overweight-obese women eating this type of diet are at great risk. Statistics point out that women eating the all-American diet as specified above have a 46 percent higher risk of developing breast cancer. Wow. That’s some information.
The study, (which consisted of data from over 3,500 women) also took into consideration other lifestyle factors. The results factored in adjustments such as age, those who smoked, drank alcohol, were in the midst of menopause, taking hormone treatments, and family history. Even yet, it still appeared that women who adhered more to a Western diet were more prone to show higher density tissue in their mammograms.
The women who adhered to a Mediterranean-type diet, however, did not show mammographic density. Less dense equals less cancer-risk. Perhaps it’s time to adjust our food choices…
What to Do
If you feel you or your family may be over-indulging in the American diet plan, and you want to make some changes, it can be done painlessly and almost invisibly. In fact, it can be surprisingly delicious and just as satisfying!
It’s just a matter of swapping out certain foods for other more healthy, fresh, unprocessed ones. Fast food (so sorry) will need to be out. But not to worry. There are other “fast” foods for you and your family that can come from a healthy place!
If foods like quinoa, chia, and kale intimidate you, that is completely understandable! But, learning how to cook them (or add them) is not a big deal, and they can taste super yummy. But this may be stepping ahead…
What to do now is eat more fish. Grill more veggies and eat more salads. (But don’t use traditional dressings!) Adding lemon, honey, and/or balsamic vinegar to your greens is a great replacement. Beans are a great side dish, too. Replace red meat with cage-free poultry, eggs, and/or plant-based proteins.
Whether you’re concerned about your risk of breast cancer or any other type of pervasive illness, certainly the best preventative advice may be to adhere to a clean, Mediterranean–style diet. To learn more about healthy foods and diets, check out www.GetThrive.com