Help fight inflammation with these foods

EE Health shared in their Healthy Driven blog that Inflammation is the body’s way of fighting against injury or infection. But when it lingers or flares up in areas where it’s not needed, inflammation can be a problem. Chronic inflammation plays a part in heart disease, diabetes, Alzheimer’s disease, arthritis, and possibly even depression.

Some simple changes to your diet can help reduce inflammation, says Mary Gardner, RD, LDN, an outpatient dietitian at Edward Hospital added that dropping a few pounds also helps.

“Normally, when people have issues with inflammation, doctors will also recommend weight loss,” says Gardner.

There are certain foods that are more beneficial than others when fighting inflammation.

“Generally, if you include these foods in your overall healthy diet, then you can see some reduction in inflammation,” she says.

Some foods Gardner suggests eating include:

  • Fish. Pick fish that are rich in omega-3 fats, such as salmon, herring, sardines, albacore tuna, and lake trout. Omega-3 fats help fight inflammation. The American Heart Association recommends eating fish, especially fatty fish, at least two times a week. If you don’t eat fish, try taking a fish-oil supplement.
  • Greens. The greener, the better, so go for the spinach or kale instead of iceberg or romaine. Spinach is one of the more popular anti-inflammatory superfoods. Swiss chard is a colorful leafy green to add to your diet, and it is believed that the flavonoids found in Swiss chard work as antioxidants to help reduce inflammation.
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The Emotional Benefits of Exercise

Energy Drinks – To Drink or Not to Drink?

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

In today’s culture, it is common for teenagers and adults to be wired on energy drinks to get out of bed, make it to the gym, or barrel through the strenuous workday that lies ahead. No matter how tiresome one is, energy drinks seem to be the new morning coffee ritual. How do these drinks affect our bodies, though? Should we be consuming them so routinely, or is it unthinkable to imagine what our day would feel like without them?

 

The Pros

Drinks like Monster, Alani Nu, Celsius, and Red Bull definitely live up to their name of “energy drinks.” They contain anywhere from 85 to over 500 milligrams of caffeine per can. That intense amount of caffeine is sure to keep the consumer awake and alert, reducing fatigue and improving concentration. Later, we will discuss the harmful effects of this much caffeine, though.

Marketing tends to cater to athletes who can take a sip of these energy drinks and be empowered to complete their training or workout circuit. There are many advertisements that appeal to increasing one’s performance by consuming their energy drinks. There is not enough evidence to support this, but some of these drinks contain B vitamins, which are beneficial for our body’s cell development and converting food into energy.

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A Battle on Two Fronts

Overweight man in shrt is small to him with huge belly and open buttonsHealth Care Dive shared that obesity is often seen as being a result of poor lifestyle choices, lack of motivation, or unhealthy habits – but experts say that isn’t always the case. And it’s stigma and assumptions like these that continue to create barriers that have limited better obesity care.

“Obesity has been recognized as a disease by the American Medical Association for nearly a decade. Despite this, we are still seeing most treatment approaches for obesity focus solely on behavioral therapy,” said Nadia Nazir Ahmad, MD, MPH medical director, obesity product development, Eli Lilly and Company. “There are more than 650 million people living with obesity worldwide – including 40 percent of U.S. adults. Many of them have attempted lifestyle change, but not all have experienced adequate or sustainable results. Given this, it’s important that we not only research and develop new anti-obesity medicines but also uncover the barriers surrounding the broader use of them.”

The Reality of Living with Obesity

Obesity is a chronic and progressive disease. People living with obesity have an increased risk of developing other health conditions such as cardiovascular disease, musculoskeletal disorders, diabetes, and some cancers.

“Solely focusing on behavioral changes as a treatment for obesity can fuel the misperception that the responsibility largely rests with people living with the disease, which could be physically and mentally detrimental to them,” said Joe Nadglowski, president and CEO of the Obesity Action Coalition. “Further, it also neglects individuals whose lifestyle choices aren’t necessarily the underlying cause of their obesity and can ultimately drive up costs of care for obesity and related conditions.” Read more

Healthy Lifestyle Habits

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

It is always an opportune time to take control of your health through the small, daily choices you make!

Here are a few tips and tricks to lead a healthier lifestyle:

Rinse and chop up vegetables and fruits ahead of time!

This will help you have a snack already prepared so that you are more likely to reach for these fruits and vegetables instead of reaching for a convenient snack that is less healthy because you do not want to cut up a bunch of fruits and vegetables. You can rinse and cut celery, cucumbers, tomatoes, bell peppers, and more. Also, you can rinse off fruits like grapes and berries as soon as you buy them and place them in a separate container to form a fruit salad so that you will be more likely to reach for them!

 Look at the staple meals that you always include in your weekly dinners and lunches and see if there are many modifications you can make     

Are there any small alternatives to the dishes to make them more nutritious? For example, if you always include a side dish of frozen french fries, try homemade sweet potato fries. Similarly, instead of using an egg mixture to prepare breaded chicken, try using extra virgin olive oil!

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You, The Pandemic, And Working Out

Two years ago, the COVID-19 pandemic upended everyone’s lives, including how people exercised. At-home workouts increased during lockdowns and quarantine, as people turned to the comfort of their homes to stay in shape.

But now that pandemic mandates are lifting and life begins to return to a semblance of normality, how are people adapting their fitness routines?

We surveyed over 1,000 Americans to better understand how fitness habits evolved over the past 24 months, and what 2022 may hold in terms of fitness goals.

More than 8 in 10 Americans say the pandemic impacted their workout habits, and for nearly half of them (47%), it was a negative impact.

During the pandemic, 54% of Americans said they started working out more while 41% said they exercised less. Of those that began working out less, 15% said they stopped working out altogether.

After a few days of being stuck indoors during the initial quarantine, Americans everywhere were itching to just get outside. Over half (56%) said they began taking daily “pandemic walks,” and it wasn’t just to enjoy nice weather. They went on walks for their mental health, as a form of daily exercise, to walk their dogs, or to spend time with their kids outside.

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You, The Pandemic, And Working Out

https://barbend.com/ shared that two years ago, the COVID-19 pandemic upended everyone’s lives, including how people exercised. At-home workouts increased during lockdowns and quarantine, as people turned to the comfort of their homes to stay in shape.

But now that pandemic mandates are lifting and life begins to return to a semblance of normality, how are people adapting their fitness routines?

They surveyed over 1,000 Americans to better understand how fitness habits evolved over the past 24 months, and what 2022 may hold in terms of fitness goals. More than 8 in 10 Americans say the pandemic impacted their workout habits, and for nearly half of them (47%), it was a negative impact.

During the pandemic, 54% of Americans said they started working out more while 41% said they exercised less. Of those that began working out less, 15% said they stopped working out altogether.

After a few days of being stuck indoors during the initial quarantine, Americans everywhere were itching to just get outside. Over half (56%) said they began taking daily “pandemic walks,” and it wasn’t just to enjoy nice weather. They went on walks for their mental health, as a form of daily exercise, to walk their dogs, or to spend time with their kids outside. Read more

We Are What We Eat

How to Start Cooking Healthy at Home?

Brian Henry @themaxdigital.com shared with Healthy Lombard that if you’re looking to start cooking healthy at home, you’re in luck!

Cooking your own meals can be a great way to ensure that you are eating healthily. Cooking at home is a great way to save money and eat healthily. But it can be tricky to get started. In this article, we will outline some tips for how to get started cooking healthy at home. Keep reading for more information.

Are you looking for a way to cook healthy meals at home without spending hours in the kitchen?
Cooking your own food is a great way to ensure that you are eating healthily. Not only does it save you money, but it also gives you control over the ingredients that go into your food.

If you’re just starting out, cooking healthy meals at home can seem daunting. But don’t worry we’ve got you covered! In this article, we will outline some tips for how to get started cooking healthy at home Keep reading for more information BBQing platform is a great place to get tips on how best to cook your next backyard barbecue with different smokers, grills, and cookers.

  1. Top 10 Tips to Start Cooking Healthy at Home:
    Below are some tips to get you cooking healthier meals at home in no time!

    1) Start with simple recipes:
    When you are starting out, it is best to keep things simple. Try basic recipes that require few ingredients and minimal preparation. This will help you get comfortable in the kitchen and familiarize yourself with cooking techniques.

    2) Invest in quality cookware:
    A good set of cookware is an essential tool for any chef. When shopping for cookware, be sure to invest in quality pieces that will last. Quality cookware will help you cook evenly and prevent food from sticking.

    3) Plan your meals ahead of time:
    One of the best ways to ensure that you are cooking healthy meals is to plan your meals ahead of time. This will help you stay organized and avoid last-minute take-out.
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Strength Training by Dr. Jim